Are you confused about how to eat or exercise healthier? We're bombarded with so much advice on what to eat (clean! keto! paleo!) and how to move that making healthy choices can feel overwhelming. In this episode, Cloe and Kate wade through the confusion and share the latest science and key steps to healthier eating and exercise in 2023. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: The WHO exercise guidelines that Cloe referenced. The "exercise snacking" study and some tips to incorporate strength training. The Zoe project and the American Gut Study on plant and gut bacteria diversity. Connect with us on IG @womenshealthclaritypodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Are you one of the 20% of women estimated to suffer with heavy periods? Have you had to change your life around your heavy flow days? Do you wish there were options other than just going on the pill? In this episode, Cloe and Kate talk about the possible causes of heavy periods, when you need to see your GP, what blood tests may be useful and why liver function and gut health are key factors. You'll learn about the foods, vitamins and minerals that can help restore balanced hormones so you can go with the flow :) Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies or resources mentioned in this episode: The study Kate mentioned about vitamin C. You can learn more about the "Tiny Habits" book and resources here. Connect with us on IG @womenshealthclaritypodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The Women’s Health Clarity podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

It's estimated that 1 in 4 Australian women have low iron levels, compared to 1 in 30 Australian men. BUT just because low iron is common does not mean that it's healthy. If you've ever struggled with getting your low iron results taken seriously, the right iron supplementation or figuring out why your iron is always rock bottom, Cloe and Kate give you some clarity on your next steps. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: "The misogyny of iron deficiency" study Iron insufficiency among young Australian women: a population‐based survey Connect with us on IG @womenshealthclaritypodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

...but still want to support your health! Whether you don't like cooking, don't have time to cook or don't know how, you can still make make delicious and nutritious meals. In this episode, learn some kitchen basics, hacks and cooking tips that will help you nourish yourself and feel more empowered in the kitchen. Here's the @cookingbuddiesclub that Cloe mentioned. And if you're struggling with your mental health, in Australia you can reach out to Beyond Blue or Lifeline. Warning – There are some swear words because we get worked up about women's health bullsh*t. Connect with us on IG @womenshealthclaritypodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The Women’s Health Clarity podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Are vitamin and mineral supplements worth it or are they just expensive pee? Are they essential to your good health or can they do more harm than good? In this episode, Cloe and Kate discuss the good, the bad and they ugly of supplementation - when you need them, when you don't and what to look for in a quality formula. Warning – There are some swear words because we get worked up about women's health bullsh*t. Connect with us on IG @womenshealthclaritypodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The Women’s Health Clarity podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Bloating? Cramps? Diarrhoea? Constipation? Been told it's IBS or suspect you have it? IBS is what you're told you have when your gut troubles can't obviously be explained. With far more women than men suffering from IBS, higher rates of anxiety and depression in female IBS sufferers and several possible causes of IBS symptoms, it's essential to go beyond that diagnosis and get some answers. In this episode, Cloe and Kate talk about different causes of gut symptoms, why conventional IBS treatment can do more harm than good and where to start with identifying the cause of your IBS. Warning – There are some swear words because we get worked up about women's health. We LOVE science-based research. Studies mentioned in this episode: The joint and gut bacteria study Cloe mentioned. Kate talked about the link between IBS and SIBO and IBS and endometriosis. Cloe mentioned the research showing probiotics can be detrimental after antibiotics. Connect with us on IG @womenshealthclaritypodcast. Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The Women’s Health Clarity podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Have you heard collagen can reduce wrinkles but want to know if it's worth it? Cloe and Kate have your back in this episode all about collagen supplements for skin! They share the latest research into collagen and skin ageing, why peptides are important and what's been shown to actually work. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: The study on osteoarthritis and collagen that Cloe mentioned. The collagen and skin meta-analysis that Kate talked about. Connect with us on IG @nobswomenshealthpodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

The pill was a huge step for social change and has allowed women to have greater control over their lives since its development. But from its contraceptive beginnings (when it was illegal to even call it "contraception"!), it's now used as a bandaid for a myriad of symptoms. Cloe and Kate talk about the important repercussions of this and share what you need to know to make a more informed choice. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: The AMAZING paper that Cloe talked about. Some studies on pill-induced nutrient depletions can be found here and here. The study Kate mentioned about adolescent pill use and depression. Connect with us on IG @nobswomenshealthpodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Are you OVER IT? Depleted, exhausted and wondering how your short-fuse got even shorter? Maybe you're born with it, maybe it's burn out, babe. In this episode, Cloe and Kate share how to recognise burnout, why you're not alone and some simple first steps to recovery. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: The studies Cloe mentioned about what IS burnout and the link to perfectionism, the benefits of resistance and cardiovascular exercise on burnout and the one which talks about burnout as a badge of honour with less stigma than depression. Kate spoke about the importance of iron and other nutrients depleted by stress - read more here. Want to read more about how meditation/mindfulness actually changes your brain and help you recover from burnout? Start here. If this episode stirred up some big feelings, you can call Lifeline 13 11 14 for more support. Connect with us on IG @nobswomenshealthpodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

The episode for all women who would like PMS to just p*ss off. Up to 80% of women suffer with PMS yet we're told it's "normal" and "just take a Nurofen" and "deal with it". Cloe and Kate talk about how nutrition and exercise can help you reduce PMS symptoms and RECLAIM that week before your period. Warning – There are some swear words because we get worked up about women's health bullsh*t. We LOVE science-based research. Studies mentioned in this episode: The exercise study that Cloe talked about. The two dairy/inflammation studies Kate mentioned are here and here. Connect with us on IG @nobswomenshealthpodcast Cloe @cloebunterpilates & www.cloebunterpilates.com.au Kate @katespinanutrition & www.katespinanutrition.com DISCLAIMER: The No BS Women’s Health podcast is an educational platform that provides information of a general nature only. The podcast’s content is not a substitute for personal, professional medical care and is not intended as health advice for any individual.

Sick of diets but don't know how to eat without one? Do you just want to "eat normally" but feel so overwhelmed by food you don't know where to start? In this episode, Cloe and Kate walk you through some steps to be less afraid of hunger, get out of the diet/binge cycle and reconnect with the intuitive eater you were born as. Warning – Discussion of eating disorders. There's also some swear words here because we get really worked up about Tim Tams having no power over you. Resources mentioned in this episode: Intuitive Eating, by Evelyn Tribole & Elyse Resch Train Happy, by Tally Rye We LOVE science. Here are some studies on the health benefits of intuitive eating. Struggling with eating and need support? Contact the The Butterfly Foundation for help.

In our first episode, Cloe and Kate get down and dirty with one of the most damaging things to women's physical and mental health - diet culture! We've all been influenced by it, it affects so much of our lives but you probably don't even notice what evil influence it has on you. We teach you how to recognise diet culture, how to get out of the shame/spend spiral it encourages and what to focus on instead to rise above the BS. Warning - Discussion of eating disorders. There's also some swear words here because we talk about that time a diet book reminded us that dieting is easier than losing a loved one. WTAF. Connect with us on Instagram @nobswomenshealthpodcast Amazing IG accounts to be inspired by from this episode: @i-weigh (Jameela Jamil's ant-diet BS account) @meganjaynecrabbe Studies mentioned in this episode: Mann T, Tomiyama AJ, Westling E, Lew AM, Samuels B, Chatman J. Medicare's search for effective obesity treatments: diets are not the answer. Am Psychol. 2007 Apr;62(3):220-33. doi: 10.1037/0003-066X.62.3.220. PMID: 17469900. Fothergill E, Guo J, Howard L, Kerns JC, Knuth ND, Brychta R, Chen KY, Skarulis MC, Walter M, Walter PJ, Hall KD. Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity (Silver Spring). 2016 Aug;24(8):1612-9. doi: 10.1002/oby.21538.