In this episode, I sit down with Laura Randall—an incredible osteopath and advocate for women’s health—to explore the real stories behind chronic pain, recovery, and the power of strength training and nutrition. 💪

We dive into Laura’s personal journey into osteopathy and why understanding musculoskeletal health has been such a game changer for both her and her clients. We talk honestly about the challenges women face with chronic pain, especially postnatally, and how hormonal changes can amplify everything from discomfort to emotional overwhelm. This conversation had so many lightbulb moments for me. We unpacked the fear of movement, the gaps in pain education, and how strength and muscle can not only support recovery—but build confidence too. 💥

We alsotouch on ADHD and mental health (something close to both of us), from navigating a diagnosis to exploring alternative coping mechanisms, mentorship, and how modern life affects our capacity to cope. We even get into how alcohol impacts focus and energy, and why self-care needs to be more than bubble baths and green juice. Whether you’re in recovery, feeling stuck, or just curious about how to better support your body and mind, this one’s for you. ✨

📖 Chapters

00:00 – HowLaura found osteopathy & what drew her in

03:00 – Whymusculoskeletal health matters 🦴

06:00 –Rethinking pain: what it really means

08:54 –Nutrition’s role in chronic pain 🍽️

12:02 – Whychronic pain hits women differently

14:57 – Thetruth about postnatal recovery 🤱

17:55 –Hormones, pain & the monthly rollercoaster

20:51 –Strength training as a form of resilience 💪

23:54 – Howeducation empowers recovery

26:53 –What’s often overlooked in women’s health

29:47 –Lifting weights to manage pain

33:12 –Food, strength & self-confidence

35:03 – MyADHD journey & diagnosis

39:55 –Coping without relying solely on meds

42:00 –Mentorship, movement & mindset

44:40 – Howmodern life can mess with our mental health

47:12 –Seeking balance (without the burnout)

52:23 – Thesneaky effects of alcohol 🍷

58:13 –Final thoughts & wellness takeaways 🌿

🔑 Key Takeaways

•Osteopathy is more than hands-on—it’s holistic

• Pain doesn’t always equal damage (this one’s huge!)

• Most women are under-supported in their recovery

• Understanding your body is the first step to healing

• Hormones affect everything—from pain to energy

• Strength training changed how I feel in my body

• Food fuels not just recovery, but mental health too

• ADHD looks different in women (especially under pressure)

• Exploring alternatives helped me feel more in control

• Alcohol quietly affects my focus and clarity

• Building muscle is vital as we age

• Wellness isn’t a one-size-fits-all—it’s personal

🎙️ Sound Bites You’ll Love

• “I wanted to nerd my way out of it.” 🤓

• “It’s all about education, isn’t it?”

• “Nutrition plays a massive part.”

• “Your body is designed to go out of balance.”

• “I think there’s a massive fear of movement.”

• “We need to change your dosage for a bit.”

• “I feel very strong and stable.”

• “I need to go and get diagnosed with ADHD.”

• “I can hyper concentrate for hours.”

• “It’s been quite a relief.”

• “Pain doesn’t always equal damage.”

• “Long term view is so important.” 🧭

🎧 Listen now

🎧 https://www.youtube.com/watch?v=JUQkl5TqjfU

📚 More Tools & Resources

Explorefree guides, real-life transformation programs, and practical tools to help you reset your body and mind:

🌐 www.amysfitnessandnutrition.co.nz

What happens when you stop chasing diets and starttuning in to what your body really needs—especially after having a baby?

In this deeply honest and empowering episode, I sitdown with Ivanna Poole to talk through the realities ofpostpartum life—the messy middle between body changes, emotional eating, breastfeeding, and the pressure to “bounce back.” Ivanna shares how she’s transformed her relationship with food and her body, shedding 8kg not throughrestriction, but through mindful eating, whole foods, and mindset shifts.

But this conversation is about way more than weightloss. We dive into the bigger picture of health—how processedfoods, poor nutrition education, and stress are impacting not only us as mothers, but our kids too.

We talk about food as nourishment, not punishment. The power of local, sustainable food, why decoding foodlabels matters, and how ancestral eating might be the key toreconnecting with our bodies and our culture.

This is for any mum who’s ever stood in front ofthe mirror feeling disconnected. For anyone wondering if healthy eating can actually feel joyful. For those ready to move, eat, and live with intention.

🗝️Chapters

00:00 – Introduction to Postpartum Journeys02:59 – Ivanna's Transformation and Weight Loss Journey05:51 – Mindset Shifts and Body Acceptance08:53 – Nutrition Changes: From Processed to Whole Foods12:05 – The Importance of Protein and Healthy Fats14:55 – Emotional Eating and Mindful Choices18:00 – Navigating Challenges During Breastfeeding21:13 – Cost of Healthy Eating: Debunking Myths23:59 – The Impact of Stress on Eating Habits27:06 – Conclusion and Future Goals30:03 – The Impact of Nutrition on Childhood Obesity33:01 – Decoding Food Labels and Supermarket Choices35:49 – Understanding Meat Quality and Its Health Implications39:03 – The Importance of Local and Sustainable Food Sources41:56 – Growing Your Own Food: A Sustainable Approach45:56 – Practical Advice for Healthy Eating50:01 – The Role of Ancestry in Dietary Choices54:04 – The Importance of Movement and Mental Health

🎧 Key Takeaways

· Ivanna lost 8kg through mindful eating and gentle movement

· Body acceptance is part of the healing—notthe end result

· Breastfeeding nutrition requires more fuel, notless

· Emotional eating often masks deeper stressand burnout

· Whole foods and protein are essential postpartum

· Healthy eating doesn’t have to be expensive

· Food labels can be misleading—learn to decode them

· Growing your own food builds connection and awareness

· Our ancestry may influence how we should eat

· Movement and mental health go hand in hand

· Health is a lifestyle shift, not a 6-week challenge

💬 Sound Bites

· “I’m on my glow up.”

· “I was literally a bottomless pit.”

· “I wish I told myself then: you’re beautiful.”

· “It’s a lifestyle change, not a diet.”

· “Eating whole foods serves my body better.”

· “I didn’t crave that food—I didn’t need it anymore.”

· “I need to show up for myself.”

· “I didn’t want to have a journey. I just think, yeah, you can.”

🍏Listen on Apple Podcasts

https://podcasts.apple.com/nz/podcast/lifestyle-design-secrets/id1692127355

🎧Watch on Youtube

https://www.youtube.com/@amysfitnessandnutrition

Find More Tools & Resources

Explore free guides, real-life transformationprogrammes, and practical tools to help you reset your body and mind:

www.amysfitnessandnutrition.co.nz