She Knows Her Body

The holidays are meant to be joyful - but for many women, they come with a side of stress, guilt and the fear of “undoing” all your hard work. This episode is your permission slip to enjoy the season while still feeling energised, balanced and confident in your body.In this episode, I break down how to stay healthy (without restriction) through the festive season - so you can enter the new year feeling nourished, not depleted.You’ll learn:💪 Why skipping meals to ‘save calories’ backfires - and what to do instead🍳 The power of a protein-packed breakfast for balancing hormones and blood sugar🥗 The PFF Method (Protein, Fibre, Fats) - how to build your plate for energy and satisfaction (DOWNLOAD YOUR FREE CHECKLIST HERE)🍷 How to enjoy drinks without the hangover, guilt, or blood sugar crash🧘‍♀️ Why stressing about food does more harm than the food itself🚶‍♀️ The underrated power of NEAT movement - and how daily activity matters more than your workoutThis is not about restriction. It’s about understanding how your body works - so you can eat, move, and celebrate without guilt.🎯 Your challenge:Pick one tip from this episode - maybe it’s eating a balanced breakfast, being mindful with drinks, or going for a walk after lunch — and focus on it this week. One small shift can make a huge difference in how you feel this season.✨ Remember:You don’t need to “get through” Christmas - you can thrive through it. Because when a woman understands her body, she enjoys life without fear, guilt, or burnout.This is our final episode for 2025 and season 1! Thank you for joining me each week and I can't wait to bring you more topics in the New Year to help you feel strong, confident and empowered in your body. DOn't forget to:- Subscribe to the "She Knows Her Body Podcast" so you know when we are back next year- Comment below what topics you'd like to hear more of in 2026- Share to all the women in your life!

If you’ve ever wondered “What’s the best type of exercise for me?” - this episode is your permission slip to stop overthinking it and start moving in a way that truly supports your body.Because the truth is - the best exercise isn’t the hardest, the sweatiest, or the one that burns the most calories. It’s the one you enjoy, that helps you feel strong, capable, and alive.In this episode, I break down what movement really does for your health - far beyond weight loss. You’ll learn how exercise supports your heart, bones, brain, and hormones, and why chasing “more” isn’t the answer.We’ll dive into:💪 The real reason strength training is essential for women (and no, you won’t bulk up)🚶‍♀️ Why NEAT movement — like walking and everyday activity - might be your most powerful metabolic tool❤️ How cardio can support your health - and the difference between Zone 2 and HIIT training🦴 Why impact and jump training are crucial for bone health🧠 How movement affects mood, stress, and energy (and why your workout should leave you feeling better, not depleted)And most importantly, I shars how to tune out the “shoulds” of the fitness world and build a movement routine that actually fits your life - one that empowers, energizes, and honors your body in every season.Your body doesn’t need punishment - it needs partnership.Move because you love your body, not because you’re trying to fix it. Strong, confident, and empowered - that’s what movement should make you feel.To get your body moving MORE in LESS time, check out my under 10 minute all over workouts here on YOUTUBE 📺

If you’ve ever been told to “track your macros” to reach your health goals - this episode will change the way you see food forever.In today’s empowering conversation, I breaks down what macronutrients really are — protein, fats, carbs, and the often-forgotten fibre — and why understanding them is one of the simplest ways to boost your energy, balance your hormones, and feel nourished (without obsessing over numbers or tracking apps).We deep dive into:✨ Why the macronutrient diet gets some things right - and others totally wrong✨ The real function of each macronutrient in your body and how they impact your hormones and metabolism✨ Why fibre is the unsung hero of women’s health✨ How to build a balanced plate that keeps you full, energized, and satisfied✨ Practical, no-tracking visual guide to creating balanced mealsThis episode isn’t about restriction - it’s about reconnection. Because food isn’t just data, it’s nourishment, fuel, and joy.Empowerment Moment:“You don’t need to track to be in tune with your body.Your body already knows what it needs — you’ve just been taught to ignore the signals.When you start seeing food as information, not numbers, you stop punishing your body and start partnering with it.”💡 Your challenge this week: Build one balanced plate - protein, fat, fiber, and complex carbs - and notice how you feel afterwards. Not what the scale says, but your mood, focus, and energy.To help create your balanced macro plate, download my FREE "Balanced Meal Checklist" HEREChapters00:00 Understanding Macronutrients and Their Importance05:14 The Role of Protein in Women's Health09:10 The Significance of Healthy Fats16:46 Carbohydrates: The Body's Energy Source21:44 The Unsung Hero: Fibre25:44 Creating Balanced Meals Without Tracking

We all know we need more sleep - but it’s usually the first thing we sacrifice when life gets busy.Here’s the truth: sleep isn’t just rest. It’s one of the most powerful tools you have to balance hormones, regulate blood sugar, support weight loss, manage stress, and restore energy. Yet, it’s also the most overlooked.In this episode, I pull back the covers on why poor sleep might be the real reason you’re feeling flat, foggy, and frustrated - and how improving it could transform your energy, mood, and metabolism.You’ll learn:Why sleep is the foundation of your hormonal, metabolic, and emotional health (and why skipping it backfires every time)The ripple effect of poor sleep on your mood, cravings, stress, and weightHow to work with your circadian rhythm to wake up feeling more energised and fall asleep fasterThe surprising connection between coffee, stress, and your liver when it comes to broken sleepMy top science-backed habits to help you sleep deeper, stay asleep longer, and wake up refreshedPlus — your one-week sleep challenge to start reclaiming your restIf you’ve been doing all the right things - eating well, exercising, taking supplements - but still feeling drained… this episode will show you the missing piece of your health puzzle.Because your health isn’t just about how you eat or move.It’s about how well you rest.Sleep isn’t a luxury — it’s a necessity.And a well-rested woman? She’s unstoppable.What's your ONE sleep habit you are going to implement this week? Tell me below 👇1. Wake up at the same time2. Expose my eyes to daylight upon waking3. No coffee in the PM4. Schedule in downtime during the day5. Create a calm and cool sleep space6. Create an ideal dream bedtime routine + stick to it

In this week's episode we are mixing it up and I am answering your questions about anything related to nutrition, health and fitness. Before this episode, I put the call out to my member's and on my social media for your burning questions!The questions asked and answered:1. "Why do I wake up at the same time every night? What does this mean?" - Nicole2. "What type of exercise should I be doing during perimenopause, I've heard high intense cardio raises cortisol?" - Kate3. "How do I tell the difference between "good pain" like I've exercised hard VS "bad pain" like I have caused an injury? - Liz4. "Should I be eating 3 main meals a day or 5-6 small meals?" Amy & Michelle5. "Is an anti-inflammatory diet beneficial? Especially if I have an autoimmune condition?" - ShelleyChapters:00:00 Introduction to the Hotline Episode01:45 Understanding Sleep Patterns and Cortisol Levels06:22 Exercise Considerations for Perimenopause and Menopause14:45 The difference between delayed onset muscle soreness VS. An injury17:29 Understanding if 3 meals per day VS 5-6 small meals per day is better for you22:56 The Importance of an Anti-Inflammatory Diet27:27 Conclusion and Future TopicsGot a burning question you'd like to ask? 🔥Comment below 👇or send me a DM or shoot me an email at [email protected] if you have any questions you'd like me to answer in our next Helpful Hotline episode.

If you’ve ever found yourself saying “I’m just so tired all the time” - you’re not alone. Fatigue is the number one complaint I hear from women, yet too often it gets brushed off as “just being a busy mum” or “just getting older.”But here’s the truth: constant exhaustion is not normal. And if your doctor has told you that your blood tests are “fine” but you still feel drained, there’s a good chance you’ve been dismissed or misdiagnosed.Two of the biggest and most overlooked drivers of fatigue in women are iron deficiency and hypothyroidism. Both are underdiagnosed, both impact far more than just your energy, and both could be the missing piece you’ve been searching for.In this episode of She Knows Her Body, we’ll cover:Why “normal” blood test ranges don’t always mean optimal health.The key roles of iron and thyroid in your energy, mood, hormones, and metabolism.The most common (and often ignored) symptoms of deficiency or imbalance.What tests you actually need to get accurate answers.Practical ways to support your iron and thyroid so you can finally reclaim your energy.Your exhaustion is not in your head, and it’s not something you just have to put up with. When you understand your biology, you stop blaming yourself — and start taking back your power.Because you deserve to feel energized, clear, and strong.Chapters00:00 Understanding Fatigue in Women03:21 The Role of Iron Deficiency13:33 Thyroid Health and Its Impact22:19 B12 and Energy Levelsfatigue, women, iron deficiency, hypothyroidism, thyroid health, B12, energy, health, nutrition, wellness

"Eat More. Lift Heavy Shit. Slow Down"Most women have been taught that the way to boost metabolism is to eat less, do more cardio, and push harder. But the truth? Those very habits are slowing your metabolism down and leaving you exhausted, hungry, and stuck.In this empowering episode of She Knows Her Body, we break down:What metabolism really is (hint: it’s more than just calories burned).The 4 components of your daily energy expenditure and how they work.The biggest metabolism mistakes women are making (and why it’s not your fault).Why eating less, doing endless cardio, and running on no sleep backfires.My top 3 metabolism-boosting strategies to help you feel energized, strong, and in control of your body.You’ll walk away with practical steps to fuel your body better, train smarter, and slow down in order to thrive - not just survive.Because your metabolism isn’t broken. It’s adaptive. And when you understand how it works, you stop fighting your body and start working with it. If this episode helps you shift how you think about metabolism, share it with a friend who needs to hear it...The more we know our bodies, the more empowered we become!Chapters:Chapters00:00 Understanding Metabolism: More Than Just Calories02:45 The Myths of Eating Less and Its Impact05:58 Metabolism 101: Components of Energy Expenditure08:48 Common Mistakes That Slow Metabolism11:47 The Role of Sleep and Stress on Metabolism14:24 Top Tips to Boost Your Metabolism18:25 Building a Sustainable Metabolism for LifeRecommendation:To understand metabolic health more, check out Lara Briden's Metabolism Reset book.

Ever wonder why you’re starving an hour after breakfast… or why the 3PM slump has you raiding the pantry (again)? Here’s the truth: it’s not about willpower. It’s about blood sugar balance - and most women are unknowingly riding a blood sugar rollercoaster every single day.In this episode of She Knows Her Body, we’re breaking down:What blood sugar really is (and why it matters even if you’re not diabetic).How the typical Western diet sets you up for endless crashes, cravings, and fatigue.The everyday signs of blood sugar imbalance (hint: it’s more than hunger).My simple method to finally steady your energy, hormones, and mood - no crazy diets, no deprivation.You’ll walk away knowing exactly why your body is asking for more fuel, how to “dress your carbs” so they work for you, and the easy tweaks that will leave you feeling satisfied, energised, and in control of your cravings.Because when your blood sugar is stable, everything feels easier.👉 FREE RESOURCE: Grab my Fulfilling Meal Checklist — packed with protein, fat & fibre ideas to balance your meals — at https://www.beautifulandbalancedbodies.com/balanced-meal-checklist🍫 4 WEEK CRASH COURSE: For more information on my 4 Week "Break The Sugar Cycle" course check it out HERE.

Most women never get taught about their pelvic floor - until something goes wrong. Leaking when you laugh, sneeze, or exercise might be common, but it is not normal. And you don’t have to just put up with it."Kegels aren't as effective as first thought"In this episode of She Knows Her Body, we’re breaking the taboo around pelvic floor health. You’ll learn:What the pelvic floor actually is and why it’s so importantThe difference between a weak vs. a tight pelvic floorSymptoms that signal your pelvic floor might not be working properlyWhy leaking after childbirth or during menopause is not something you just have to “live with”How a pelvic health physio can change everything from your bladder and bowel health to your hips, posture, and confidenceThis is a conversation every woman deserves to hear - whether you’re postpartum, in perimenopause, or simply want to understand your body better. Because the truth is: you are not broken, you are not alone, and the more you know your body, the more power you have to change your story.NOTES:Download your FREE COPY of my "4 Steps To A Stronger Core and Pelvic Floor" e-book HERECheck where your local pelvic health physio is located HERE Chapters00:00 Understanding the Pelvic Floor02:49 Breaking the Taboo: Pelvic Health Awareness05:17 The Importance of Pelvic Floor Function08:01 Signs of Pelvic Floor Dysfunction11:18 Seeking Help: The Role of Pelvic Health Physios12:41 Understanding Pelvic Floor Health14:26 Risk Factors for Pelvic Floor Dysfunction14:37 Understanding Pelvic Floor Health19:28 Activating and Supporting the Pelvic Floor

You know that feeling - rushing from school drop-offs tomeetings, never ending to do-lists, and collapsing into bed wondering why you’re so wired yet tired?Today we’re diving into how this chronic, low-gradestress - the kind we don’t even recognize anymore - is quietly wreaking havoc on your hormones, gut health, and even how your body stores fat. Especially around your waistline. So if you have tried all the diets and exercise regime's with no change in your health or weight - maybe the missing puzzle piece is focusing on managing your stress! Key Take-AwaysChronic low-grade stress - especially the mordern day rush - is often unrecognised but wreaking havoc on our health. Stress affects hormones, gut health, and fat storage.The body cannot differentiate between real(about to be hit by a bus) and perceived stressors (rushing, worrying).Cortisol, the stress hormone, impacts sleep and metabolism.Stress is linked to many diseases and health issues.Managing stress is crucial for weight loss and health.Deep breathing can help activate the rest and digest system.Identifying hidden stresses can lead to better health.Women often prioritize others' needs over their own well-being.Slowing down and resting is essential for recoveryShow Notes:- Dr Libby TED TALK and Rushing Women's Syndrome bookRemove / Reduce / Re-Wire Formula:Answer the below questions in your journal -REMOVEHow may tasks you do a day are they for you or for someone else? If they are for someone else, can youdelegate? Can you hold the other person to be responsible for it? REDUCEIf you feel like you have to do it...How urgent is it? Do you really have to get everything done today? Will someone die if you don’t do the task today? RE-WIREHow much extra do you put on your plate due to worryingabout other people’s opinions? Worrying about hurting someone’s feelings? Or because you are comparing to other’s, trying to keep up with Jones’s?Write down all the tasks you have a see where youcan remove them, because they aren’t as important as you thought or because you were worried about others. Reduce them by delegating the tasks to others.Re-wire them by dealing with your thoughts and worries through journaling, speaking to a therapist guided meditation OR a really great quote I love fromDr. Libby, looking at your to do list and instead of thinking look how much I have to do, reframing it as “Look at everything I GET to do”.Chapters:00:00 Understanding Chronic Stress and Its Effects04:10 The Biological Response to Stress09:13 The Impact of Stress on Health15:18 Stress and Weight Management19:52 Strategies to Manage Stress

In this episode, we explore practical lifestyle changes that can help women navigate the challenges of perimenopause. The discussion focuses on three key areas: - liver health- benefits of fibre - importance of sleep. By implementing simple habits, you can improve your hormonal balance and overall well-being during this transitional phase. The episode emphasizes the significance of reducing alcohol and sugar intake, increasing fibre consumption, and prioritizing sleep to enhance quality of life and reduce the risk of chronic diseases.💫Empowerment Moment:- How many cups of alcohol and coffee are you consuming per week?- Are you eating 30g of fibre?- How many hours of sleep are you getting each night?- How would you rate the quality /10?- What is your ideal bedtime routine?Main Takeaways -Implementing healthy habits can improve general health.Liver health is crucial during perimenopause.Reducing alcohol and sugar can alleviate symptoms.Fibre intake is essential for gut health.Sleep quality impacts hormonal balance.Prioritize sleep as much as nutrition and exercise.Awareness of lifestyle choices is the first step.Small shifts can lead to significant improvements.You have control over your health during perimenopause.Stress management is vital for overall well-being.Chapters:00:00 Understanding Perimenopause and Its Challenges01:05Three Lifestyle Habits for Thriving02:31 The Importance of Liver Health15:33 Gut Health and Hormonal Balance20:30 Prioritizing Sleep for Better Health25:15 Empowerment and Practical Tips for Transition

Today we’re diving into something so many women feel blindsided by: Perimenopause - what it is, what’s going on in your body, and why it feels like everything is suddenly upside down.If you’ve ever felt like you’re falling apart, snapping at people for no reason, gaining weight without changing a thing, forgetting everything or just feeling… not like yourself - this episode is for you.We’ll break down the hormone shifts, how stress can supercharge your symptoms, and finally bust some myths around HRT - because it’s time we stop suffering in silence and start feeling seen.Let’s talk about the season of life nobody warned you about and how to own it like the powerhouse you are.Stay tuned - next episode I'll be discussing 3 key health areas to focus on + simple lifestyle habits to implement to help you through this transition stage as well as improve general health and reduce risk of all chronic diseases. For more Perimenopause help:- Read Lara Briden's Hormone Repair Manual - Follow Dr. Louise Newson (@menopause_doctor) - Listen to this episode with Nat Kringoudis and Lara BridenThere is obviously only so much advice and information I can give in less than 30 minutes so if this podcast has raised any questions for you, feel free to reach out with any questions you may have. Send me a DM at @beautifulandbalancedbodies or comment below 👇

"Pain is not normal". You don't just have to put up with it. If you’ve ever said, “I feel off, but my doctor says everything is normal,” this episode is for you. Today, we’reuncovering what happens when hormones go rogue and how pain, pms and heavy periods are not things that are "normal" and something you just have to put up with. There is help out there! You just have to find the right provider that will listen and look at the whole body. This conversation delves into the complexities of women's hormonal health, emphasising the importance of understanding one's body signals, the role of birth control, and the necessity of seeking appropriate medical help. Chapters:00:00 Understanding Body Signals and Hormonal Imbalances03:28 The Impact of Birth Control on Women's Health06:37 Recognizing Irregularities in Menstrual Cycles 09:23 The Role of Pain and PMS in Women's Health 12:36 Seeking Holistic Solutions for Hormonal Issues16:17 Understanding Hormonal Symptoms and Solutions17:12The Importance of Hormone Testing18:37 Lifestyle Changes for Hormonal Balance 18:43 Understanding Polycystic Ovary Syndrome (PCOS) Diagnosis21:25 Listening to Your Body: Hormonal Health InsightsFor more help with working out what is going on with your hormones:- Dr. Lara Briden Period Repair Manual

Most women were taught about their periods - but not their cycle. In this first episode, Toni breaks down the four phases of your menstrual cycle and how each one impacts your mood, energy, appetite, and motivation. You’ll learn what’s really going on with your hormones week to week, why it’s not all in your head, and how syncing with your cycle can help you feel more empowered and in control.This is the education we should have gotten in school - and it just might change everything.FREE DOWNLOAD: "Your Menstrual Cycle Facts"For more guidance and awareness about your cycle, I highly recommend:- Downloading the Clue app or any other period tracker app- Reading Lucy Peaches' Period Queen book- Listening or reading anything by Nicole Jardim and Lara Briden Next week, Toni will be discussing what happens when your hormones aren't balanced (AKA when everything goes wrong)

Welcome to She Knows Her Body - the podcast that helps women understand how their bodies actually work, so they can make confident, informed choices about their health.Hosted by Toni Plumb, a degree-qualified nutritionist and personal trainer with over a decade of experience, this show is here to fill the massive education gap in women’s health. Because let’s be real - most of us were never taught how our hormones, metabolism, mood, and energy actually work. And we’re left wondering: Why didn’t anyone tell me this sooner?From menstrual cycles to perimenopause, blood sugar to stress, Toni breaks down the science in a bold, relatable, and empowering way. No fluff. No fear tactics. Just honest, evidence-based conversations that put the power back in your hands - where it belongs.Whether you're navigating energy crashes, weight changes, hormone chaos or just want to finally feel at home in your skin - this podcast will help you tune in instead of shut down.Because when she knows her body… she owns her power.New episodes every week.