In this episode, Dr Natalie Hutchins speaks with health coach Tobey Hill about what it really takes to make a meaningful change in your health — especially when you’re living with a chronic health condition. Tobey shares how she used nutrition, routine and mindset shifts to support her body alongside medical care, and why true transformation starts with awareness, tiny steps and letting go of perfection. This is an honest, practical conversation about how to begin, how to keep going, and how the smallest daily decisions can create powerful change over time.What you’ll learn: • How food, routine and mindset can support autoimmune health • The difference between supporting your body vs. “going all or nothing” • Why noticing your thoughts changes how you heal • How to start meditation when you think you “can’t” • The truth about consistency and tiny habits • How to build change without abandoning conventional medicineEpisode timestamps:00:00 – Welcome & intro01:10 – Tobey’s diagnosis & early autoimmune journey05:35 – What macrobiotics actually meant for her09:58 – Balancing motherhood, work & big health change14:40 – Mindset, perfectionism & inner voice20:05 – Meditation that finally worked27:42 – Awareness as the real catalyst for change32:18 – Supporting health when you’re “too busy”36:45 – Tiny habits & building consistency42:20 – Identity shifts after leaving a legal career47:55 – How health coaching fits into medical care53:02 – Final takeaways & daily non-negotiablesGuest:Tobey Hill is a board-certified health and wellness coach specialising in women’s health, longevity and mindset transformation. After a successful and high-intensity career as a corporate tax lawyer, Tobey made a conscious pivot to focus on health when she was diagnosed with autoimmune hepatitis. Drawing on her own lived experience of combining conventional medicine with lifestyle medicine, she now empowers women and men to reclaim their health through nutrition, movement, breathwork, mindfulness and micro-habits. Having worked most recently at the evidence-based longevity clinic Chi Longevity in Singapore and in her private practice Be Limitless, Tobey collaborates with multi-disciplinary teams to help clients build sustainable lifestyle change rooted in vision, values and balance rather than perfection.Books Mentioned: • Tiny Habits — BJ Fogg • Reinventing Yourself — Stephen Chandler • Roar — Stacey SimsConnect:The Woman’s Handbook www.thewomanshandbook.comInstagram @thewomanshandbook Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136Tobey Hill LinkedIn http://linkedin.com/in/tobeyahill-97Be Limitless https://www.belimitlesswellness.com/
Giving birth has never felt more confusing. Home birth? Induction? Epidural? Freebirth? And how do you make safe choices when the UK maternity system is under pressure?
In this episode of The Woman’s Handbook Podcast, Dr Natalie Hutchins sits down with legendary obstetrician Dr Lucy Lord MBE, who has delivered more than 6,000 babies during her 40 year career in private obstetrics, to talk honestly about how women can navigate birth safely and confidently, especially in a UK maternity system under intense strain.
From home birth to induction, epidurals to elective C-sections, and even lotus birth and freebirthing, this is an unfiltered, deeply practical guide to making evidence-based choices and avoiding trauma.
Lucy explains why focusing on process (“water birth”, “home birth”, “no epidural”) has eclipsed what actually matters: a healthy baby, a healthy mother (physically and psychologically), and preserved future fertility.
If you’re pregnant or supporting someone who is, this episode will give you clarity you won’t find on social media.
Listen now to learn:
Delve deeper into this topic over on www.thewomanshandbook.com
Guest:
Dr Lucy Lord is a consultant obstetrician and gynaecologist with over 40 years of experience in women’s health and more than 6,000 deliveries. A graduate of the University of Cambridge, she trained at Queen Charlotte’s and St Mary’s Hospitals before moving to Hong Kong, where she helped build Central Health Hong Kong into one of the region’s leading private medical groups. She was awarded an MBE in the UK’s 2022 New Year Honours List for services to health in Hong Kong.
Dr Lord is known for her expertise in high-risk pregnancy, recurrent miscarriage, and evidence-based support for safe natural birth. A lifelong advocate for maternal mental health, she founded Central Health’s charitable arm—the Patient Care Foundation—and co-founded Mind Hong Kong, a major NGO focused on mental health access and stigma reduction. She now leads women’s health services at Central Health London, bringing her values-led, multidisciplinary approach to UK families.
Connect with Dr Lucy Lord www.centralhealthlondon.com
Parents are swimming in nutrition advice—yet guidance often vanishes right when kids hit the tween and teen years, a period of intense physical, cognitive, and social growth (and soaring nutrient needs). Dr. Natalie Hutchins speaks with dietitians Vanessa McNamara and Karlien Duvenage about practical, evidence-based ways to feed teens without power struggles.
They cover how to keep language around food neutral, why weight gain in puberty is a normal sign, and how to balance growing autonomy with the structure teens still need. You’ll hear common nutrient gaps (iron and calcium), smarter strategies for picky eaters, and what teen athletes really require around training—including RED-S and period health. The trio also outline early red flags for disordered eating and how a multidisciplinary team supports recovery. Myth-busting rounds touch on organic vs. conventional, microbiome tests, probiotics, multivitamins, and allergy vs. intolerance testing—plus a quick primer on dietitian vs. nutritionist.
Resources mentioned:
'How to Raise an Intuitive Eater' by Sumner Brooks & Amee Severson
'Feeding Families' by Jill Castle
Guests:
Vanessa McNamara is a Registered Dietitian and the founder of The Traveling Dietitian, a private practice based in Singapore where she has lived for the past 15 years. Vanessa supports children, teens, adults and families with practical, compassionate nutrition guidance that emphasises connection, confidence and enjoyment at the table. Her approach blends evidence-based nutrition with a deep respect for the emotional and social role food plays in family life.Vanessa works extensively in the prevention and treatment of disordered eating and serves as co-chair of the Eating Disorder Interest Group for the Singapore Dietetics Association. In this capacity, she advocates for earlier identification, clinician training and community support, helping dietitians feel empowered to work safely and sensitively with individuals at risk.Vanessa has a special passion for helping families raise confident, intuitive eaters. She believes that when meals become less about control and more about shared experience, children are better able to listen to their bodies, self-regulate, and build lifelong positive relationships with food.
Karlien Duvenage is a Registered Dietitian originally from South Africa and now practising in Singapore. She specialises in supporting children and teens who experience feeding and eating challenges — particularly those who are neurodivergent, have sensory differences, chronic gastrointestinal conditions, disabilities or require support for eating disorders. Her practice is known for being gentle, trauma-informed and highly individualised.Karlien is co-chair of the Eating Disorder Interest Group within the Singapore Dietetics Association, where she works to build professional community, provide continuing education, and strengthen the early recognition of disordered eating in both clinical and non-clinical settings. Her work emphasises collaboration between families, clinicians, schools and therapists to ensure that young people are safely supported across the environments they live, learn and grow in.Grounded in compassion and guided by the belief that feeding is deeply connected to identity, emotional safety and autonomy, Karlien helps young people move toward a more trusting, regulated and confident relationship with food and their bodies.
Connect:
www.thewomanshandbook.com
Instagram: @thewomanshandbook
LinkedIn: Dr Natalie Hutchins
LinkedIn: Vanessa McNamara www.thetravellingdietitian.com
LinkedIn: Karlien Duvenage
www.kdietitian.com
FERTILITY, WITHOUT THE NOISE.
In this episode of The Woman’s Handbook: HOW TO BE A WOMAN, Dr. Natalie Hutchins speaks with Professor Zhongwei Huang, Clinician Scientist at the National University of Singapore, to cut through the myths and misinformation surrounding fertility.
Together, Dr. Hutchins and Professor Huang explore what truly influences fertility — from age and ovarian reserve to genetics, lifestyle, and nutrition. They discuss how fertility naturally changes over time, the difference between egg quantity and egg quality, and why the number 35 is not a “magic off switch.” The conversation delves into the roles of ethnicity and genetics, how early nutrition and preconception health affect fertility, and why sustainable lifestyle habits matter far more than short-term “fertility diets.”
The episode also addresses some of the most common areas of confusion: the real evidence behind folic acid supplementation, the myths surrounding MTHFR mutations, and the importance of vitamin D and calcium for reproductive and bone health. Professor Huang highlights why both partners play an equal role in conception — discussing the impact of smoking, alcohol, obesity, and sperm DNA fragmentation — and how small, consistent lifestyle changes can meaningfully improve reproductive outcomes.
They also explore polycystic ovarian syndrome (PCOS) and endometriosis, explaining their effects on ovulation, egg quality, and overall reproductive function, as well as how early diagnosis and management can support fertility. Professor Huang shares insights on egg freezing, separating fact from fiction about success rates, costs, and realistic expectations, and discusses the emotional and medical aspects of miscarriage, unexplained infertility, and the critical role of empathy and emotional support in fertility care.
The conversation closes with a hopeful look at ongoing research into reproductive ageing and what the future may hold for diagnostics that could help women better understand and preserve their fertility. Throughout, Dr. Hutchins and Professor Huang remind listeners that fertility is a shared journey, grounded in science, compassion, and self-care — and that there are many paths to creating a family.
Guest:
Dr Zhongwei Huang MBBS, PhD(Oxon), AFHEA (UK), MRCOG (UK), M.Med (O&G), FAMS is Deputy Director and Adjunct Assistant Professor of NUS Bia-Echo Asia Centre for Reproductive Longevity & Equality, Yong Loo Lin School of Medicine, National University of Singapore. Dr Huang completed his PhD on ovarian biology in 2011 at the University of Oxford, UK, and continues to contribute to the field as a clinician-scientist. Dr. Huang also dedicates his time to undergraduate and postgraduate medical teaching as well as performing translational research on fertility and reproductive ageing. Dr Huang’s research has been published in renowned journals such as Nature Aging, Cell Research, Nature Communications, Human Reproduction, Fertility & Sterility, Molecular Human Reproduction, Reproductive Sciences and Clinical Endocrinology.
Dr Huang supports couples with fertility and sexual issues holistically as an integral part of his clinical practice. He also cares for mothers throughout their pregnancy and women in their post reproductive years. He is the Vice President of the Obstetrics and Gynaecological Society of Singapore (OGSS), President of the Society for the Study of Sexology and Andrology, Singapore (SSASS), Chair, Section of Reproductive Medicine, College of Obstetricians and Gynaecologists, Singapore (COGS) and Treasurer, Menopause Research Society, Singapore.
Connect:
The Woman’s Handbook website: www.thewomanshandbook.com
Instagram: @thewomanshandbook
Follow Dr. Natalie Hutchins: https://www.linkedin.com/in/dr-natalie-hutchins-7521a8136
Follow Professor Huang Zhongwei: www.linkedin.com/in/dr-zhongwei-huang-5a58695b
Released to mark World Menopause Day (18 October), TWH shines a light on how yoga can support women through every stage of menopause.
This ‘MOVE WITH HER’ session of HOW TO BE A WOMAN features a a guided “Meno-Rage” routine—an accessible sequence for calming heat, frustration, and mood swings through gentle poses, ocean breath, and even a playful lion’s roar to release tension.
Whether you’re approaching, experiencing, or reflecting on menopause, this episode reminds you that movement, connection, and community are powerful medicine.
Follow along and experience the benefits of Menopause Yoga.
Watch our interview with Justyna on our channel!
Guest:
Justyna Gomula is a Yoga Alliance-registered 500-hour instructor (RYT 500) who has taught yoga since 2014. Trained by Petra Kovni, the founder of Menopause Yoga™, Justyna combines Hatha and restorative techniques with breathwork, mindfulness, and positive psychology to support women through the three stages of menopause. Based in Singapore and the UK, she promotes yoga as a holistic toolkit for balance, strength, and emotional well-being at every life stage.
Connect:
Justyna Gomula on Instagram @justynayogini
The Woman’s Handbook www.thewomanshandbook.com
Instagram @thewomanshandbook
LinkedIn Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136
Further resources:
Menopause Yoga on www.menopause-yoga.com (you can find a directory of teachers by country on this site)
International Menopause Society: www.imsociety.org
Read The Woman’s Handbook articles on this subject:
https://www.thewomanshandbook.com/post/the-power-of-yoga-in-managing-menopause-symptoms
https://www.thewomanshandbook.com/post/meno-rage-why-menopause-can-make-you-feel-angry-and-how-yoga-can-help
18 October is World Menopause Day. This year’s theme is “Lifestyle Medicine” highlighting how everyday choices - like movement, nutrition, sleep, stress management, and social connection - can influence how we experience menopause.
To honour this, TWH is releasing this special episode of HOW TO BE A WOMAN, which explores how movement and mindfulness can transform the menopause journey.
In this ‘MOVE WITH HER’ episode of HOW TO BE A WOMAN, Dr Natalie Hutchins sits down with yoga teacher Justyna Gomula, a certified Menopause Yoga instructor, to explore how mindful movement, breathwork, and self-compassion can help women navigate the hormonal changes of midlife.
Justyna explains the philosophy behind Menopause Yoga—a therapeutic, evidence-based practice designed to soothe the nervous system, reduce inflammation, and ease symptoms such as anxiety, fatigue, and hot flushes. Together they discuss how yoga complements hormone therapy, how movement becomes “motion as lotion,” and how reframing menopause as a second spring empowers women to embrace this stage with wisdom and vitality.
Watch and follow along Justyna’s ‘Meno-Rage’ Yoga Routine on our channel!
Guest:
Justyna Gomula is a Yoga Alliance-registered 500-hour instructor (RYT 500) who has taught yoga since 2014. Trained by Petra Kovni, the founder of Menopause Yoga™, Justyna combines Hatha and restorative techniques with breathwork, mindfulness, and positive psychology to support women through the three stages of menopause. Based in Singapore and the UK, she promotes yoga as a holistic toolkit for balance, strength, and emotional well-being at every life stage.
Connect:
Justyna Gomula on Instagram @justynayogini
The Woman’s Handbook www.thewomanshandbook.com
Instagram @thewomanshandbook
LinkedIn Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136
Further resources:
Menopause Yoga on www.menopause-yoga.com (you can find a directory of teachers by country on this site)
International Menopause Society: www.imsociety.org
Read The Woman’s Handbook articles on this subject:
https://www.thewomanshandbook.com/post/the-power-of-yoga-in-managing-menopause-symptoms
https://www.thewomanshandbook.com/post/meno-rage-why-menopause-can-make-you-feel-angry-and-how-yoga-can-help
In this special episode, Dr Natalie Hutchins convenes five leading endometriosis experts at the 16th World Congress on Endometriosis in Sydney (May 2025) to take listeners behind the scenes of cutting-edge research and patient care. You’ll hear from Dr Siew Lim, Prof Caroline Ford, Prof Holly Harris, Dr Lydia Coxon and Prof Antonina Mikocka-Walus as they discuss advances in diagnosis, nutrition, lifestyle and behavioural interventions, and the psychological dimensions of living with endometriosis. Together, they offer fresh insights and hopes for the future of endometriosis science and care.
Dr Siew Lim is an Australian Accredited Practising Dietitian and health systems and equity researcher at Monash University, specialising in reproductive-age women’s health. With a background in physiology and nutrition, she earned her PhD in 2010 investigating weight management in young women. Her research addresses lifestyle behaviour change across disorders such as endometriosis, PCOS, gestational diabetes, and metabolic risk. She has contributed to clarifying how dietary and behavioural interventions may help manage endometriosis symptoms and associated metabolic dysfunction. She has published over 95 journal articles, secured more than AUD 6 million in grants, and holds leadership roles in professional societies.
Professor Caroline Ford is a leading Australian medical researcher based at the University of New South Wales. She is Science Director of the new Ainsworth Endometriosis Research Insitute in NSW and heads the Gynaecological Cancer Research Group (GCRG), focusing on ovarian and endometrial cancers — from early detection strategies to novel anti-metastatic therapies. She has also advanced understanding of endometriosis through research into its molecular drivers, aiming to improve diagnosis and treatment. She founded the STEMMinist Book Club and has championed science communication and health literacy nationally. She’s a co-founder of the “Ovaries. Talk About Them” campaign.
Professor Holly R. Harris is an epidemiologist and public health scholar whose research intersects women’s health, nutrition, and disease prevention. Based at the Fred Hutchinson Cancer Center, she investigates how diet, lifestyle, and gene–environment interactions influence risks for ovarian cancer, breast cancer, endometriosis and uterine fibroids. She currently leads dietary intervention trials in women with endometriosis to assess pain reduction and quality-of-life improvements. Her work also involves characterizing risk factors and interrelations among hormonally mediated conditions to inform targeted prevention and screening strategies.
Dr Lydia Coxon is a postdoctoral researcher at the University of Oxford in the Pain in Women and EndoCaRe groups, specialising in mechanisms of pelvic pain. Her doctoral work examined whether endometriosis pain may include neuropathic-like components using fMRI, quantitative sensory testing and patient questionnaires. She contributed to the Translational Research in Pelvic Pain (TRiPP) and RoADPain studies, exploring pain stratification and risk factors for chronic pelvic pain. Her publications discuss evolving models of endometriosis-associated pain and prospects for targeted therapy.
Professor Antonina Mickoka-Walus is a Professor of Health Psychology at Deakin University, renowned for her work in behavioural medicine and psychogastroenterology, where she explores the interaction between psychological states and gastrointestinal disorders. Her research spans clinical trials, observational studies, and systematic reviews, particularly focusing on how interventions like CBT and acceptance and commitment therapy can modulate disease activity. In recent years, she has extended her work into the domain of chronic pelvic pain and endometriosis, investigating the psychological burden, diagnostic delays, and supportive therapies for this condition.
* Trigger warning: This episode contains discussion of real cases of maternal mental health and suicide; please listen with care.
Dr. Natalie Hutchins speaks with perinatal psychiatrist Dr. Kamini Rajaratnam to shine a light on the often-overlooked topic of maternal mental health. Together, they explore why conditions like perinatal depression, anxiety, OCD, and postpartum psychosis are still misunderstood and underdiagnosed, the stigma that stops women from seeking help, and how early intervention can save lives. Using real-life stories, they discuss how to recognise red flags, the difference between “baby blues” and serious mental health issues, and how families and healthcare providers can better support mothers during one of the most vulnerable stages of life.
In This Episode, You’ll Learn:
Links to websites mentioned:
Bumps (Best Use of Medicines in Pregnancy) www.medicinesinpregnancy.org
Edimburgh Postnatal Depression Scale (EPDS) www.perinatology.com
Dr Kamini (MBBS, MRCPsych) is a passionate and patient-centered psychiatrist with 17 years of experience. She is committed to providing compassionate, holistic and evidence-based care to her patients.
She graduated with an MBBS degree from the National University of Singapore and obtained the Membership of the Royal College of Psychiatrists (UK). She is an accredited psychiatrist with the Specialist Accreditation Board, Ministry of Health Singapore and a registered psychiatrist with the Singapore Medical Council. She is trained in Mindfulness Based Stress Reduction (MBSR), Mindfulness based Cognitive Therapy(MBCT), Mindful Motherhood program, Cognitive Behavioural Therapy for Insomnia (CBT-i), the Bringing Baby Home program by the Gottman Institute and is a member of Postpartum Support International.
She trained in mindfulness-based therapies, nutritional psychiatry and nutritional and environmental medicine and learned that a plethora of other issues can contribute to and perpetuate mental illness. She is especially passionate about women’s mental health and loves to work with women facing emotional issues throughout the different phases of life from adolescents through pregnancy and postpartum, perimenopause and menopause.
She also advocates strongly for preventive psychiatry, which is a branch of psychiatry aimed at early interventions, modifying risk exposures and strengthening the coping mechanisms of the individual.
Connect:
-- Website · Instagram · LinkedIn · Email
Medical Disclaimer:
The content of this podcast is for educational purposes only. It is not intended to replace the doctor patient relationship, nor does it constitute personalized medical advice. If you are affected by any of the topics discussed, please speak to your doctor or a qualified healthcare professional.
Teenagers today are facing unprecedented pressures — from social media to academic performance — and mental health challenges are on the rise. In this episode of HOW TO BE A WOMAN by The Woman’s Handbook, Dr. Natalie Hutchins speaks with clinical psychologist Annelise Lai about the growing rates of eating disorders, anxiety, and depression among teens, especially teen girls.
We dive into how to spot early warning signs, understand what’s “normal” teen behaviour vs. signs of deeper struggles, and most importantly, how parents can provide support without creating more pressure.
Whether you’re a parent, caregiver, or simply concerned about the next generation, this conversation offers practical tools and expert insights to help you navigate these difficult conversations with empathy and confidence.
What You’ll Learn in This Episode
Resources & Links
Annelise Lai M.Psych (Clinical), BSc. (Hons)
Annelise is a Registered Clinical Psychologist, Supervisor, and Founder of Soma Psychology Clinic. She previously practiced at The Other Clinic in Singapore, where she supported both the local and expatriate population. Her private practice supports individuals facing a range of concerns, including mood and anxiety disorders, obsessive-compulsive disorder (OCD), low self-esteem, and childhood attachment trauma, with a specialised focus on eating disorders.
Annelise’s clinical approach is highly personalised and grounded in evidence-based modalities, including Schema Therapy, Cognitive Behavioural Therapy (CBT), and Enhanced CBT (CBT-E) for eating disorders.
She is widely recognised for her calm and grounded presence, coupled with a firm yet compassionate therapeutic style. Annelise works primarily with adults, helping them uncover the roots of their struggles and take meaningful, intentional steps toward a more fulfilling life.
You can also connect with Annelise on Instagram: @annelise_psychologist
Or visit Annelise’s clinic Soma Psychology Clinic