🍳Macronutrients properly explained why carbohydrates are not the enemy, how your carb needs track with how much you train, why most women are eating half the fibre they need, why protein requirements are individual and not a flat 120g rule, and why your morning meal choices matter more than you think for insulin sensitivity and circadian rhythm.

🩸 The three minerals worth testing and why iron, zinc, and magnesium plus vitamin D's specific role in ovarian and endometrial tissue.

💪 Why eating enough is the single biggest lever in clinic right now, especially in the current under-eating and Ozempic culture. Plus the case for resistance training over Pilates, why muscle mass becomes non-negotiable as you age, and why daily pleasure is part of the protocol.

🩺 If you'd like more support after working through these steps, you can join the Arc Woman clinic waitlist here

Want to work with me 1:1? Book in with me here!

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

🦠 We go through the full infection timeline: why viruses target your nose first, the "hook and scissors" mechanism every respiratory virus uses to invade and escape cells, why influenza specifically hijacks your own cell's genetic tagging system, and why Tamiflu only works within a 48-hour window.

🔥 We look in detail at interferon and the entire chain of effects that come after, such as fever, aches, and a loss of appetite.

❌ Does dairy really make mucus worse? Does garlic up the nose clear an infection? Does menthol actually open your airways? How do honey, zinc, and vitamin D play a role? This episode covers all of that.

🤰 Plus flu in pregnancy and why the risk is genuinely different past 20 weeks, and why it's worth a same-day call to your GP, not a wait-and-see.

🩸 And what's actually happening with iron during infection, why your body deliberately hides it from a virus, and what that means for your cycle and ovulation timing if you get sick mid-month.

All references are in the full article available on my Substack and Patreon.

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

📊 The figure for real numbers is that 15.3% of known pregnancies result in miscarriage (Lance), but when early, undetected losses are taken into account, the rate rises to nearly 1 in 3. We go through why so many different statistics have been heard, what is considered to constitute 'recurrent loss' according to Australian guidelines as compared to those of ESHRE and RCOG, and why the majority of first-trimester losses are due to random chromosomal errors in the egg rather than anything you did, ate, or lifted.

🧬 We look at the genuine risk factors and give them actual figures: those related to maternal age and the genetics involved, the health of male sperm, smoking, alcohol, caffeine in amounts over 200mg a day, and body weight.

💊 Then comes the issue of treatable causes: thyroid disease, antiphospholipid syndrome, and the use of vaginal progesterone in women who have early bleeding and a previous loss. We’ll discuss what is actually worth testing for and what is often overhyped.

👨 And the other half of the picture that rarely is spoken about: male sperm health, the 74–90 day window to optimise it before trying again, and why some popular pre-conception herbs (vitex, black cohosh, red raspberry leaf) should be avoided.

💛 If you're going through a loss at the moment, this episode is intended to be educational and not a substitute for professional care. You should contact a general practitioner or a specialist, and if you'd like to speak to someone, 1-800-RESPECT is available.

All references are in the full article available on my Substack and Patreon.

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

⚕️ A close look at both methods: medical abortion (mifepristone + misoprostol) versus surgical, how each actually works, and the real comparative data on blood loss.

🩸The part that almost always gets overlooked: pregnancy is a major metabolic event. Your body loses minerals like B12, folate, vitamin D, and zinc. Not due to termination, but as a result of pregnancy itself. We'll explain changes in iron, B12, and folate during early pregnancy and how to restore them after.

🌿 What does evidence-based herbal support look like? From saffron having strong clinical trial data to ashwagandha having some early evidence for calming anxiety, and what gentle herbs like lemon balm and chamomile can do for your sleep.

🧠 How to calm your nervous system using tools like box breathing, spiky mats, and other body-based techniques.

🏃‍♀️ Movement guidance for both surgical and medical terminations and what is actually recommended, when it's safe to return to exercise, and why avoiding baths, pools, and high-intensity training in the first one to two weeks matters.

💛 A reminder that however you're feeling, whether that's grief or relief, it is normal.

All references are in the full Rebalancing Post Termination article available on my Substack and Patreon.

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

🧬 We break down the real physiology: your bladder isn't sterile, E. coli doesn't just "splash around" but hooks into the bladder wall, and why women are up to 30x more susceptible than men. Plus the evidence hierarchy and where D-mannose and cranberry juice actually land (spoiler: not where wellness influencers say).

⚡ Why methenamine hippurate (a drug most people have never heard of) was shown to be as effective as long-term antibiotics without the resistance risk.

🩺 We also cover the antibiotic resistance cycle, the chronic UTI controversy and why some women's symptoms fall through the cracks, and the massively under-investigated role of pelvic floor dysfunction in recurrent infections.

All references are in the full UTI article available on my Substack and Patreon.

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

🧬 We break down the Rotterdam criteria, why the name change from PCOS to PMOS actually matters clinically, and the four distinct subtypes.

⚡ At the root of it all: insulin resistance, present in 95% of cases regardless of body weight. We map the full cascade: chronic inflammation, oxidative stress, and how a dysregulated gut environment drives everything from mood to fertility to skin.

💊 Plus a complete supplement breakdown for insulin resistance, excess androgens, and the PMOS-thyroid overlap, and the two lifestyle non-negotiables that move the needle most.

All references are in the full PMOS article available on my Substack or Patreon.

If you would like to go even deeper, I recommend my Heal PMOS masterclass and ebook.

Heal PMOS Masterclass

Heal PMOS Ebook

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🔵 Arc Woman™ content is protected by copyright. All downloads, reuse and remixing is disabled. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

🔴 Before you listen, please note that this episode discusses the killing of women, girls, and children, as well as domestic and family violence, sexual violence, and failures in the police, court, and coronial systems. Take care of yourself; feel free to skip this episode or listen with someone you trust if you need support.

🩸 Since 2015, Sherele Moody has recorded the deaths of more than 3,000 Australian women and children, keeping this record herself because there is no federal database. We revisit the cases of nine-year-old Stacey-Ann Tracy and five-year-old Sandra Dorothy Bacon, and explore how this grief led to ten years of detailed, journalism-driven advocacy through The RED HEART Movement and the Australian Femicide & Child Death Map.

🔵 We discuss the Royal Commission petition, the request for $500 million compared to the $21 billion annual cost of domestic violence, the media’s part in victim-blaming, and how to talk safely and supportively with someone you think may be at risk. We also explain why it’s important not to pressure a woman to leave before she is ready.

🩸 If this episode brings up difficult feelings for you, support is available at any time. If you are in immediate danger, please call 000.

National

🔴 1800RESPECT - 1800 737 732

🔴 Lifeline - 13 11 14

By state and territory

⚫ NSW - Domestic Violence Line - 1800 656 463

⚫ VIC - Safe Steps - 1800 015 188

⚫ QLD - DVConnect Womensline - 1800 811 811

⚫ WA - Women's Domestic Violence Helpline - 1800 007 339

⚫ SA - Domestic Violence Crisis Line - 1800 800 098

⚫ TAS - Safe at Home - 1800 633 937

⚫ ACT - Domestic Violence Crisis Service - (02) 6280 0900

⚫ NT - Dawn House - (08) 8945 1388 and DAIWS (08) 8945 2284

🌐 You can find Sherele’s work, the Memorial to Women and Children Lost to Violence, the femicide map, and the She Matters podcast at australianfemicidewatch.org.

🖋️ You can also sign the Royal Commission petition at https://www.change.org/p/royal-commission-into-the-killing-of-australian-women-and-girls

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🧬 We break down what a fibroid actually is, why every fibroid in your uterus is genetically distinct, and the real pathophysiology. Spoiler: it's not estrogen dominance.

📊 The disparity story that doesn't get enough airtime: Black women are diagnosed at higher rates, younger, with larger and more numerous fibroids. We discuss how environmental factors and racism play a big factor in this.

🩺 We cover location vs. size (why a 1cm fibroid can be debilitating and a 10cm one silent), the FIGO classification system, modifiable vs. non-modifiable risk factors, and a full evidence-graded rundown of every fibroid intervention floating around wellness spaces (i.e., castor oil packs, seed cycling, fibroid teas, DIM, Vitex, and more.)

🤰 Plus what fibroids actually mean for fertility and pregnancy, and what's genuinely worth doing if you're trying to conceive with one.

All references are in the full Fibroids article available on my Substack and Patreon.

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🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🦠 We cover the oestrobolome, beta-glucuronidase, leaky gut, and why the health of your gut microbiome directly shapes how your body produces, recycles, and clears estrogen — and what happens when that system breaks down.

⚡ Dr. Simms walks us through primary versus secondary dysbiosis, the gut-brain connection in PMDD, how the microbiome shifts across the menstrual cycle, pregnancy, and menopause, and why a disrupted gut doesn't cause hormonal symptoms so much as amplify them.

🔬 We also get into PMOS and insulin resistance, how leaky gut drives androgen excess, what the research says about Akkermansia and metabolic health, and why just taking a probiotic is rarely the answer.

📋 I close the episode with a practical guide to reading your own gut microbiome test — primary and secondary dysbiosis markers, what zonulin, calprotectin, sIgA, beta-glucuronidase, and short chain fatty acids actually tell you plus recommended tests for Australia, the US, Canada, the EU, and the UK.

Iscreen Gut Test - Australia + New Zealand

Biomesight Gut Test: Europe + UK

Viome Gut Test: Canada + USA

Find Dr. Simms at kellysimmsnd.com

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🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This podcast is not a replacement for medical advice.

🧠 I cover the full mechanism HPA axis modulation, GABAergic activity, cortisol reduction, thyroid hormone interactions, and why withanolides having a steroidal backbone means this herb is hormone pathway active, not just a simple calming supplement.

⚡ We get into the research study by study cortisol, anxiety, sleep, strength, subclinical hypothyroidism, and PMOS including what the 2026 case report of a woman with near-complete adrenal suppression after continuous use tells us about how not to use this herb.

⚠️ I also cover the emerging safety signals liver injury cases reported to the TGA, Denmark's outright ban, the EU's Article 8 procedure, and who should be avoiding ashwagandha altogether including anyone with autoimmune thyroid disease, pre-existing HPA dysfunction, or who is pregnant or breastfeeding.

All references are in the full Ashwagandha article available on my Substack and Patreon.

Get 10% off my recommended Ashwagandha on iHerb.

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🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent. This is not a replacement for professional medical advice.

🔬 I cover the full mechanism, AMPK activation, insulin signalling, GLUT4 upregulation, PCSK9 inhibition, leptin sensitivity, and why berberine's comparisons to metformin are far more scientifically valid than any GLP-1 analogy.

🦠 We get into what I think is the most fascinating part of the research, berberine's impact on the gut microbiome, short chain fatty acid production, candida biofilm disruption, and why berberine's low systemic absorption might actually be the whole point.

🩺 I also cover who berberine is genuinely best suited for, including lean PMOS, the real contraindications, drug interactions to know about, and why pregnancy and breastfeeding are a firm no.

📋 And I close with a practical guide to dosing, cycling, supplement quality, and Australian brand recommendations so you actually know what to buy and how to use it.

All references are available in the accompanying article on Substack and Patreon.

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🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

⚖️ I'm joined by Kayla, a practising midwife with deep knowledge of health policy on the ground, and Georgia, a criminologist working in policy who knows exactly how laws are made, misrepresented, and used against women. Together, we go through the most repeated anti-abortion claims in Australia, fetal rights under international law, late-term abortion statistics, born alive rhetoric, the abortion pill safety record, miscarriage criminalisation, domestic violence and reproductive coercion, and the sex selection amendment currently being pushed in New South Wales.

🌍 I also cover what's happening in the US right now, the deliberate destruction of $40 million worth of contraception destined for Sub-Saharan Africa, the federal ruling on mifepristone, and the coordinated rhetorical shift that is rebranding hormonal birth control as an abortifacient and why none of this stays in America.

📄 Download the full fact-check PDF with all cited sources on the link tree, and if you're in Australia, send it to your local MP.

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🔬 We get into why ovarian cancer is called the silent killer, why treatment hasn't changed in over 30 years, and what it actually means that this cancer starts in the fallopian tube something we only discovered a decade ago.

⚡ Dr. Bilandzic breaks down her landmark leader cell research what leader cells are, how they build immune fortresses to outsmart chemotherapy, and what her lab's novel therapy targeting them could mean for the 80% of women whose cancer returns.

🧬 We also cover the early detection tests being developed right now in Australia that could push survival rates from 30% to over 90%, why CA125 isn't the answer, and what to actually do if your intuition is telling you something is wrong.

💛 And we talk about what it means to do this work the grief, the hope, and the women who donate their tissue so their daughters don't have to go through what they did.

Find Dr. Bilandzic and her team at the Hudson Institute of Medical Research in Melbourne at hudsoninstitute.org

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🔍 We chart the recurring pattern: every time women gain political ground, a new beauty ideal emerges to shrink them back. From suffrage and the flapper craze, to second wave feminism and Twiggy, to third wave and heroin chic, and now the most educated generation of women facing a resurgence of extreme thinness.

📊 The numbers nobody puts next to each other: what the 1,200-calorie diet sits alongside historically, what the Minnesota Starvation Experiment found.

🧬 The biology that diet culture fights: how adipose tissue acts as an endocrine organ, why cellulite signals femininity, and the hidden costs of chronically underfeeding women—on hormones, bone strength, and dopamine.

🌍 The full political picture rolling back of women's rights, the class architecture of SkinnyTok, the obesity epidemic as an economic story, and why finishing your plate might be the most radical thing a woman can do right now.

📖 This episode references Naomi Wolf's The Beauty Myth the audiobook is on Audible and I cannot recommend it enough get your first month with audible free.

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Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

⚡ From there, I unpack the Rotterdam criteria and how PCOS is diagnosed, including where women are commonly misdiagnosed or overlooked, and what a thorough, accurate workup should actually include.

🧬 We then move into the four distinct types of PCOS insulin-resistant, inflammatory, post-pill, and adrenal exploring how each presents differently and why this distinction completely changes the approach to treatment.

🥗 Building on this, I take you through what to actually focus on with diet, exercise, and lifestyle depending on your PCOS type cutting through generic advice and getting specific about what supports ovulation, hormone balance, and long-term metabolic health.

🌿 I also cover the supplements and herbal interventions that have real evidence behind them, when to use them, and how they work within the bigger picture of restoring hormonal function.

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

⚡Continuing from this, we journey through the world of EDCs, pesticides, flame retardants, forever chemicals, phthalates, microplastics, and synthetic textiles, exploring what the latest research reveals about their effects on fertility, endometriosis, PCOS, pregnancy outcomes, and the next generation of daughters.

🧬 Building on these findings, I dive into the molecular story: how these chemicals hijack the HPO axis, ramp up aromatase, speed up follicle loss, spark progesterone resistance, and why women shoulder a heavier chemical load than men and why that difference is crucial.

🩲 From the molecular to the everyday, we also uncover what lurks in your menstrual products, sports bras, and period underwear, and discuss what the Thinx lawsuit reveals about the gaps in protection women truly face.

📋Finally, I wrap up with the data that gives me hope: studies showing that EDC levels can drop meaningfully in just 3 days, along with practical swaps, certifications, and apps genuinely worth your attention.

This episode is sponsored by Indigo Luna slow fashion made from natural fibres including OEKO-TEX certified organic cotton and TENCEL modal, designed to reduce the endocrine load on your body. Use code SOFTERCHOICE for 10% off!

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🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🧬 We break down what magnesium actually does inside the body: how it unlocks ATP energy production, regulates the nervous system, activates vitamin D, supports estrogen clearance through the COMT enzyme, and sits at the centre of sleep, blood sugar, thyroid function, and hormonal health.

⚡ We look at the RDI and whether current nutritional science backs it up, the top food sources and what helps or blocks absorption, and a full breakdown of every supplemental form so you can choose the right magnesium for what your body actually needs.

🩺 The episode closes with magnesium's specific applications for PCOS, endometriosis, adenomyosis, PMS and PMDD, perimenopause, and Hashimoto's thyroiditis.

🛒 I've curated my favourite magnesium supplements over on my iHerb storefront the forms I actually recommend and use. Link in bio, and you get 10% off your order.

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Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🔬 I get into the full pathophysiology what's actually happening in the muscle wall of your uterus, how localized hyperestrogenism drives the disease from the inside, and why your blood results can look completely normal while you're in excruciating pain.

⚡ We cover the key molecular mechanisms including aromatase overexpression, progesterone resistance, the KRAS gene mutation, the self-amplifying inflammatory feedback loop, and why the disease actively dismantles its own brakes.

🗂️ I walk you through the two distinct types of adenomyosis, the current theories on its origin, how it's now diagnosed non-invasively through MRI and transvaginal ultrasound, and what to ask your sonographer before you even book the appointment.

💊 And I cover the full treatment landscape from NSAIDs and Dienogest to the Mirena, GnRH agonists, endometrial ablation, uterine-preserving surgery, and the emerging integrative approaches.

arcwoman.com.au

🔵 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🔬 I break down medical paternalism, how it's baked into the system, and why the profession actively attracts and rewards a god complex that costs women their health, their autonomy, and their money.

⚡ We get into the patriarchy's role in medicine, from the origin of the word "hysteria" to why your physical symptoms keep getting rerouted into anxiety diagnoses and the very real economic toll that takes on women.

📋 I also share ten practical strategies for navigating the system right now, because the system isn't going to fix itself and you deserve to know how to protect yourself inside it.

Woman To Woman Post: Instagram, TikTok, Facebook

Worldwide Doctors Directory: A curated, community-driven directory of doctors and specialists recommended by women, for women, spanning the globe. Found someone exceptional? Pay it forward submit your recommendation via the contact form on the website.

iScreen: My go-to for independent lab testing in Australia and New Zealand. Get clarity on your own health data, without the wait. Always work with a trusted health provider to interpret your results.

Ultrahuman Ring: If you want one tool that gives you a window into your body sleep quality, recovery, cycle patterns, even how your morning coffee is affecting you this is it. Use ARCWOMAN10 at checkout for 10% off.

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She holds a Master's degree in Biomedical and Health Science, is a certified Feldenkrais practitioner, a Somatic Experiencing practitioner, and one of the first people in the world to bring nervous system and trauma healing education online reaching over 27,000 people across 90+ countries since 2012.

Irene's approach blends three powerful modalities Somatic Experiencing, the Feldenkrais Method, and developmental trauma work into a framework she calls Neuroplastic Healing Sequencing. Her flagship program SmartBody SmartMind has been formally studied in partnership with the University of Victoria, and her YouTube channel has amassed over 12 million views 🎥

She teaches that trauma isn't an event it's what happens inside the nervous system as a result. And that chronic illness, anxiety, exhaustion, and feeling perpetually stuck are often the body doing exactly what it learned to do to survive.

Find Irene at irenelyon.com 🌿

arcwoman.com.au

📊 We explore why heart disease is the number one killer of women, why so many cases are missed, and how women's symptoms have been historically dismissed, misread, or attributed to anxiety rather than taken seriously.

💊 Dr. Bhatt unpacks how hormonal shifts across perimenopause change cardiovascular risk, what stress and chronic cortisol actually do to the heart, and why younger women are presenting with fatal heart attacks at rising rates.

📱 We also dive into wearable technology, AI in clinical care, and how the future of women's health research might finally be built around women's real lives not just hospital visits.

🌏 This conversation centres on one urgent truth: women have been underserved by medicine for too long, and the tools to change that are finally here.

💍 This episode is proudly supported by Ultrahuman. The biometric ring I personally wear and love tracking sleep, recovery, heart rate variability and more, right from your finger. It's one of the tools Dr. Bhatt and I talk about in this very episode, and honestly it changed how I understand my own body.

👉 Click the link here to shop Ultrahuman use code ARCWOMAN20 for 20% off until the end of March, and ARCWOMAN10 for 10% off after the sale ends.

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🌀 Arc Woman™ content is protected by copyright and trademark laws. Reuse or repurposing requires written consent.

🧬 We explore the physiology of labour and birth, including the role of oxytocin, the Ferguson reflex, and how the body is biologically designed to bring babies into the world when supported rather than over-managed.

🏡 We also discuss the differences between hospital birth, home birth with a registered midwife, and free birth, alongside the research gaps and controversies surrounding these approaches.

💧 Dr Jackson unpacks common myths around water birth, explains how midwives support physiological birth, and reflects on how hospital policies and rising C-section rates are shaping modern maternity care.

🌿 This conversation ultimately centres on maternal autonomy, informed decision making, and what a truly woman-centred model of birth could look like.

Find Melanie and her incredible work at melaniethemidwife.com or on Instagram @melaniethemidwife 

📊 I explain what the evidence actually shows, including reliable improvements in insulin sensitivity and androgen markers, alongside mixed and inconsistent findings for cycle regularity, ovulation, fertility outcomes, and ovarian structure.

⚖️ We look at the limitations of current research, most studies are short term and conducted in women who are overweight or obese, and why weight loss and metabolic improvements appear to drive many reproductive benefits.

📚 For deeper support, explore my PCOS resources: Heal PCOS The Infradian Way, The PCOS Masterclass & PCOS Symptom Solution Chart

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🧬 We explore IVF and modern fertility treatment, including navigating complex diagnoses, understanding treatment pathways, and what patients can expect when pursuing assisted reproductive technologies.

🌿 We also discuss the value of a holistic approach to reproductive health and how medical treatment, lifestyle factors, and emotional support intersect on the path to parenthood.

🌡️ If you’re charting or tracking ovulation, I personally recommend the Tempdrop wearable basal body temperature sensor. You can use the code AFARCWOMAN for 10% off at tempdrop.com

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@arc.woman

📊 We cover incidence and mortality trends, then systematically unpack core risk factors including genetics (BRCA1/BRCA2 and other high penetrance genes), family history, reproductive and hormonal influences, oral contraceptive use, and established lifestyle contributors.

🧬 We discuss the benefits, limitations, and considerations of screening modalities, including mammography, ultrasound, and MRI in younger populations, weighing radiation exposure against sensitivity. I also outline recommendations for genetic risk assessment and testing pathways with region-specific resources:

• Australia: Breast and Ovarian Cancer Risk Management Initiative (BOCRMI) and clinical genetics through state-based services.
• New Zealand: Referrals via Te Whatu Ora clinical genetics services for BRCA testing pathways.
• UK/Europe: NHS Genetics Services (UK) and European Reference Networks for hereditary cancer syndromes.
• Canada: Genetics/Genomics Ontario or provincial cancer genetics programs.
• USA: National Society of Genetic Counselors and clinical testing through accredited labs (e.g., Myriad, Invitae) with referral from genetics professionals.

🌿 The episode outlines modifiable risk reduction strategies backed by the literature, including structured physical activity, reducing alcohol intake, enhancing metabolic and insulin sensitivity, optimising sleep quality, and dietary patterns associated with lower breast cancer risk such as Mediterranean-style diets, high fibre intake, omega-3 fatty acids, phytoestrogens (e.g., soy), and adequate vitamin D status.

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Australian Institute of Health and Welfare. (2024, June 17). Overweight and obesity: Summary. https://www.aihw.gov.au/reports/overweight-obesity/overweight-and-obesity/contents/summary

Breast Cancer Network Australia. (n.d.). Breast cancer risk in families. Retrieved February 10, 2026, from https://www.bcna.org.au/resources/screening-and-diagnosis/family-history-and-genetics/breast-cancer-risk-in-families/

Breast Cancer Network Australia. (n.d.). Genetic mutations that increase breast cancer risk. Retrieved February 10, 2026, from https://www.bcna.org.au/resources/screening-and-diagnosis/family-history-and-genetics/genetic-mutations-that-increase-risk/

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Mørch, L. S., Skovlund, C. W., Hannaford, P. C., Iversen, L., Fielding, S., & Lidegaard, Ø. (2017). Contemporary hormonal contraception and the risk of breast cancer. New England Journal of Medicine, 377(23), 2228–2239. https://doi.org/10.1056/NEJMoa1700732

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National Cancer Institute. (2020, February 10). Physical activity and cancer fact sheet. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

National Cancer Institute. (2024, July 19). BRCA gene changes: Cancer risk and genetic testing. https://www.cancer.gov/about-cancer/causes-prevention/genetics/brca-fact-sheet

Pijpe, A., Andrieu, N., Easton, D. F., Kesminiene, A., Cardis, E., Noguès, C., Gauthier-Villars, M., Lasset, C., Fricker, J.-P., Peock, S., Frost, D., Evans, D. G., Eeles, R. A., Paterson, J., Manders, P., van Asperen, C. J., Ausems, M. G. E. M., Meijers-Heijboer, H. E. J., Thierry-Chef, I., … van Leeuwen, F. E. (2012). Exposure to diagnostic radiation and risk of breast cancer among carriers of BRCA1/2 mutations: Retrospective cohort study (GENE-RADRISK). BMJ, 345, e5660. https://doi.org/10.1136/bmj.e5660

Susan G. Komen. (n.d.). Breast cancer risk factors: Age. Retrieved February 10, 2026, from https://www.komen.org/breast-cancer/risk-factor/age/

World Cancer Research Fund. (n.d.). Alcoholic drinks and the risk of cancer. Retrieved February 10, 2026, from https://www.wcrf.org/wp-content/uploads/2024/10/Alcoholic-Drinks.pdf

World Health Organization Regional Office for Europe. (2023, January 4). No level of alcohol consumption is safe for our health. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

World Health Organization Regional Office for Europe. (2025, November 26). Alcohol and cancer (Fact sheet). https://www.who.int/europe/news-room/fact-sheets/item/alcohol-and-cancer

🧠 I’m joined by Juliet Allen, a global leading sexologist who works with women and couples to rebuild trust, pleasure, and communication after major life transitions like pregnancy and motherhood.

🌿 Together we explore the physical and emotional shifts that shape intimacy after birth, including healing timelines, body image, identity changes, relationship dynamics, and the nervous system’s role in desire.

💬 You’ll learn how to reduce pressure, reconnect with your body gently, communicate your needs clearly, and approach sex from a place of safety and curiosity rather than expectation.

✨ This conversation is compassionate, practical, and designed to help you feel less alone and more supported as you navigate this new chapter.

juliet-allen.com

I talk about what shifted when my health started to fall apart, including fatigue, brain fog, low B12, iron deficiency, and cycle changes, even though I was eating well and doing everything “right.” We unpack why some women struggle on long term vegan diets, the limits of supplementation, and why listening to your body sometimes means letting go of an identity.

I also reflect on how working in agriculture and revisiting nutrition science changed my black and white thinking around food, ethics, and health. This isn’t an attack on veganism, just an honest conversation about bio individuality, nuance, and finding what actually works for your body.

Connect with me on Instagram, Youtube and Tiktok

arcwoman.com.au

📖 Stephanie shares her own nine year journey with an eating disorder and reflects on the social pressures, body ideals, and personal experiences that shaped her relationship with food and her body.

⚖️ Together, they unpack the difference between disordered eating and clinical eating disorders, the psychological drivers behind binge eating, and why diet culture often intensifies harm, particularly at times like the New Year when body change is heavily promoted.

💬 Stephanie explains how recovery begins by rebuilding trust with hunger and fullness cues, addressing emotional triggers, and receiving compassionate support rather than control or judgment.

Stephanie and Her Work

• Instagram: instagram.com/mindfoodsteph

• TikTok: tiktok.com/@mindfoodsteph

• Website: mindfoodsteph.com

• Book a 1:1 session: stan.store/mindfoodsteph

🧠 I break down how alcohol is absorbed and metabolised, why the liver treats it as a toxin, and how oxidative stress and inflammation underpin many of its short and long term health effects.

🩸 We unpack alcohol’s impact on the brain, sleep, the heart, and cancer risk, including why alcohol is linked to dementia, atrial fibrillation, and breast cancer in women.

⚖️ I also explain how alcohol interacts with women’s hormones, including suppression of the HPG axis, shifts in estrogen and progesterone, changes in SHBG, and why conditions like PCOS and endometriosis can be affected.

🦠 We look at alcohol’s effects on the gut microbiome, cravings, and the stress system, and why “red wine is healthy” narratives miss the bigger physiological picture.

🌿 Finally, I share what happens when you stop drinking and how to support recovery in a female body, with practical guidance for liver health, gut repair, hormone regulation, and long term resilience.

🛒 For the affordable supplements I recommend in this episode, head over to my iHerb storefront, explore more resources on my website at arcwoman.com.au, or find me on Instagram and TikTok at @arc.woman.

🧠 I talk through why routine disruption is not a health crisis, why food has no moral value, and how the 80/20 reality supports long term wellbeing far better than control or compensation.

⚖️ We unpack weight gain anxiety, the thermic effect of food, and why a few indulgent meals do not equal long term fat gain or metabolic damage.

🌿 I explore the psychology of eating during stressful or triggering family environments, why regulation comes before nutrition, and how stress drives extremes around food rather than lack of willpower.

🫁 You’ll learn simple five minute somatic tools to calm the nervous system, alongside gentle movement strategies that support digestion, blood sugar, and energy without needing a full routine.

📖 I walk you through the symptomology and common comorbidities linked to histamine and MCAS, including gut dysfunction, nutrient depletion, autoimmune patterns, and estrogen driven sensitivity.

⚖️ You’ll learn how each major hormone interacts with histamine, why perimenopause often worsens reactions, and how food, supplements, and daily inputs can either raise or lower total histamine load.

🎧 This is a solo episode and you can access the full deep dive through my Patreon community at patreon.com/arcwoman.

🥗 I also share practical guidance on foods to avoid, nutrients and supplements that support histamine clearance, and how to approach MCAS without triggering further restriction or fear.

📖 I guide you through the real biology of Candida, including how it originates, how it shifts between different cell forms, and how it builds protective biofilms that allow overgrowth to persist even after treatment.

🔥 You’ll learn the biggest drivers behind recurrent Candida, including low stomach acid, H pylori, antibiotic use, high blood sugar, insulin resistance, and weakened immune function, and you’ll understand why the root cause matters more than endless symptom chasing.

📚 You can also dive deeper with my ebook ⁠Candida Clear,⁠ my comprehensive guide to sustainably dealing with Candida overgrowth. Use the discount code CANDIDA to download it.

📖 I’m joined by Tara Nelson, a naturopath and thyroid specialist with nearly 30 years of clinical experience. Her own journey with Hashimoto’s informs the way she now helps women worldwide to recover and thrive.

🔥 You’ll learn how to recognise thyroid symptoms, the most significant drivers behind dysfunction, and where to start if you’re newly diagnosed or feeling dismissed.

💡 You can book in with Tara through her website: taranelson.com.au

💻 My Hormone Harmony will guide you through everything you need to know about healing after hormonal birth control, covering hormone screening, personalized lab recommendations, and tailored nourishment!

To claim your $100 discount on the Hormone Harmony Course, use the code HARMONY at checkout.

📖 If you’re ready to go further, my Arc of Fertility course is your complete guide to fertility awareness. With 18 lessons, 12 hours of teaching, and downloadable charts, it covers everything you need to confidently use FAM for birth control or conception. Use code ARCFAM for $50 off.

🔥 You can also step into the Red Tent Masterclass; a 2-hour immersion into anatomy, physiology, cycle syncing, pleasure, and more. It’s designed to deepen your knowledge and connect you with your body on every level. Use code MASTERCLASS for 10% off.

arcwoman.com.au

🧠 You’ll learn how menstrual cramps are linked to inflammation, stress, gut health, and hormonal imbalances. We break down the functional and naturopathic approach to understanding your pain rather than numbing it.

🌿 From castor oil packs to magnesium and nervous system care, we share practical tools to soothe period pain—both before your bleed and while it's happening.

🛒 Mentioned in this episode:
💚 iHerb Storefront – I’ve curated my go-to products for hormone health, inflammation support, and nervous system regulation. From magnesium to omega-3s, these are the exact tools I use in my own cycle care. Use code LJQ1227 for 10% off your first order.

🌡️ Temp Drop – The best tool for tracking your temps while you sleep. Perfect if your schedule is inconsistent, you have young kids, or you’re deep in hormone healing and need clarity on ovulation and cycle patterns. Use code AFARCWOMAN for 10% off and get insight without the stress.

📚 Estrogen Ease Masterclass – If your cramps are intense, heavy, or clotty… estrogen is often part of the picture. This masterclass unpacks estrogen dominance and gives you a holistic roadmap to gently support detox pathways, soothe symptoms, and rebalance your cycle.

🧠 We unpack how stress impacts your hormonal rhythm, digestion, thyroid, immune system, and menstrual cycle. You'll learn how your body was designed to respond to short bursts of stress—but not to stay there indefinitely.

💥 Chronic cortisol elevation can wreak havoc, but the good news? You can complete the stress cycle and return to safety with intentional practices.

🌿 We share nervous system tools, somatic techniques, and rituals that help signal to the body: “You’re safe now.” Think movement, breath, connection, and pleasure as medicine.

💔 She reflects on getting implants at 21, years of unexplained symptoms like seizures and vision loss, and the moment she finally discovered breast implant illness. We dive into the emotional, physical, and financial toll of explant surgery—and the energetic shift that followed.

🐾 Years later, her dog alerted her to a lump on scar tissue. She caught the tumor just in time and chose surgery and radiation—despite being offered implants again.

🌹 Georgia shares raw insights on body image, the male gaze, and the emotional landscape of the breasts—from the mother wound to deep reclamation.

✨ Find Georgia’s work at danusoma.com, on Instagram @danu.soma.studio, or follow her writings at georgialeemellor.substack.com.

🧪 Order labs through i-screen.com — use code ARCWOMAN for a discount.

🧠 We break down the hormonal shifts, neurotransmitter imbalances, and genetic factors at play in PMDD. Plus, discover how holistic approaches like gut health support, blood sugar balance, and stress management can significantly aid in managing the condition.

🔬 Check your labs with ⁠iScreen⁠. Use code 'arcwoman' at checkout for a discount!

🌿 Discover practical tips to restore harmony with lifestyle changes, nutrition, and self-care rituals.

💪 Let’s talk all things estrogen and how to empower your body to thrive again!

In the Estrogen Ease Masterclass, we guide you through understanding and healing estrogen dominance. Dive into the science of estrogen imbalance and its effects on your body systems, from the liver to your gut microbiome. Learn holistic strategies to support hormonal health through food, herbs, and supplements, and discover how to manage symptoms like anxiety, headaches, and fatigue naturally. Get insights on optimal lab markers to assess hormonal balance for personalized healing.

✨ Watch it at arcwoman.com.au/estrogen-ease-lecture and use code ESTROGEN for 10% off!

🌿 Learn the signs of iron imbalance, how to prevent and address issues, and gain insight into lab testing for a clearer picture of your health.

🔗 Tune in now to optimize your iron levels and take control of your health!

🌿 We explore everything from understanding your pelvic floor to managing incontinence and postpartum recovery. Emma’s holistic approach empowers women to reconnect with their bodies at every stage of life.

💖 Ready to take charge of your pelvic health? You can connect with Emma at ⁠The Pelvic Studio⁠.

🌿 Aimee brings wisdom on nourishing yourself during the postpartum period, building a supportive community, and even how to involve the men in your life in your journey of motherhood. You can find Aimee on her Instagram and through her two websites, where she continues to empower women with her teachings.

📊 This episode couldn't have come at a better time, as we introduce The Arc Woman Pregnancy Nourishment Chart, your essential guide to receiving the 10 vital nutrients you and your baby need during pregnancy. With supplement dosages, the best natural food sources, and easy-to-understand explanations, this beautifully designed chart takes the guesswork out of pregnancy nutrition.

🔗 Tune in now and empower yourself with Aimee's invaluable insights on birth, postpartum nourishment, and building your village. You can also find the Pregnancy Nourishment Chart on arcwoman.com.au to guide you through every step of your pregnancy journey.

You can find Aimee at:- @aimeearoha

- theliberatedlineage.com

- thestonedchrysalis.com

🔬 With a keen interest in recurrent vaginal infections, optimal vaginal and genitourinary health, hormones, and the genitourinary microbiomes, Dr. Moira brings a depth of knowledge to the conversation. Having recently completed her PhD focusing on the vaginal microbiome and its impacts in recurrent vulvovaginal candidiasis, her insights are invaluable.

💡 Throughout the episode, Dr. Moira sheds light on various aspects of vaginal microbiome health, discussing how it evolves throughout the menstrual cycle and the implications for conditions such as PCOS and endometriosis. She also addresses common concerns like bacterial vaginosis and thrush, providing practical and evidence-based advice.

🌟 Listeners will not only gain a deeper understanding of intimate health but also be inspired by Dr. Moira's dedication to destigmatizing and prioritizing vaginal health in clinical practice. Her passion for education shines through as she advocates for breaking down taboos surrounding intimate health.

🔗 To learn more about Dr. Moira Bradfield Strydom and her work, visit Intimate Ecology's website. For those who prefer visual content, the podcast episode is also available on YouTube.

🎧 Tune in to this enlightening conversation and empower yourself with knowledge about intimate health.

This episode is supported by Amelia Bio, an Australian, women-founded science brand focused on evidence-informed vaginal health. Their V-Spot pessary is designed to support the vaginal microbiome using Lactobacillus crispatus, delivered directly to where it is needed.

You can learn more about Amelia Bio and their work at ameliabio.com.

Joining me in this insightful conversation is Lucy, a seasoned Naturopath and women's health specialist based in Australia. With over 15 years in the wellness industry and a decade of clinical practice, Lucy's expertise is grounded in a personal journey of overcoming menstrual issues. Her passion for women's health grew from witnessing the lack of recognition and support for female bodies within the healthcare system, research, and society at large.

Throughout this episode, Lucy and I will unravel the plausible causes of endometriosis and discuss the crucial role that diet, supplementation, and lifestyle changes play in addressing the root of this complex issue. Lucy's unique perspective, rooted in both professional expertise and personal experience, offers a holistic approach to women's health.

Our second sponsor, Creation Cacao, provides organic ceremonial cacao, an essential addition to women's health routines. Packed with minerals, this ceremonial cacao is a staple in my morning routine. Use the discount code ARCWOMAN10 at checkout for an exclusive 10% off any Creation Cacao product.

creationcacao.com.au

If you're hungry for more empowering insights and resources, visit our website at arcwoman.com.au and follow us on Instagram @arc.woman.

Discover the transformative power of yoni mapping, erogenous zones, and breathwork as tools for healing and self-awareness.

Karlyn's expertise as a midwife and Yoni Mapping Therapist allows you to tap into hidden sources of pleasure, and her holistic approach to breathwork nurtures a dynamic nervous system.

Whether you watch the YouTube video or listen to the podcast, Karlyn's wealth of knowledge and experience will change how you view your body, pleasure, and self, offering a profound journey of self-discovery and empowerment.

Don't miss the opportunity to explore these transformative practices; your body and mind will thank you.

Find Karlyn here: https://linktr.ee/Karlyn_Digitalis