Just As Well, The Women's Health Podcast - Best Of Just As Well: What We’ve Learned So Far

Episode Date: December 23, 2025

In this special reflective episode of Just As Well, Gemma Atkinson and Claire Sanderson look back on some of their favourite, most talked-about and eye-opening conversations from the podcast so far. From longevity and strength at every age with world-leading orthopaedic surgeon Dr Vonda Wright, to sex therapist Kate Moyle breaking down what’s actually normal (and what’s not) when it comes to women’s sex lives, this episode revisits the expert advice that really stayed with us. Gemma and Claire also relive powerful interviews with elite sports stars, including England football icon Lucy Bronze and heroic red Rose Ellie Kildunne, exploring mindset, resilience, confidence and what it truly takes to perform at the top of your game. Whether you’re interested in health, hormones, relationships, performance or simply honest conversations about modern womanhood, this episode is a reminder of why these voices — and these stories — matter. ✨ Listen back, reflect, and take something useful into your own life. Don’t forget to like, subscribe and share if you enjoy the conversation 💛 Hosts: https://www.instagram.com/glouiseatkinson/ https://www.instagram.com/clairesanderson/ Wellness video producer: https://www.instagram.com/chelia.batkin/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Hi, I'm Gemm Atkinson and I'm Claire Sanderson and this is another episode of Just as well but it's a little different episode for you this week. We know that everyone's in the midst of Christmas and the chaos and the rapping and trying to do all kinds of things so we thought rather than have a guest on at this busy time because everyone's busy we would look back on some of the guests we've already had and just chat about things that we've learned special moments things that we've taken away because I always say genuinely one of the best things about doing this is from each episode you learn something you know we have a laugh along the way and sometimes it's shocking and stuff but we have had experts on in different fields who have

genuinely helped us like move forward from yeah recording my one of my personal favourites I didn't make the recording but you interviewed Dr. Vonda Wright yeah who is just incredible amazing and so qualified and so knowledgeable yeah and she said something in the app she said how muscle is the organ, of longevity and that really resonated with me because it's the only muscle is the only like organ we have control over in terms of if someone said like you know tension your liver tens your diaphragm you can't if they said tens your bicep tensi quad you can we're in control of how that muscle works so it's in our power to fuel it and to put it under pressure

and to make it stronger to have a healthy happier life doctor von der right was incredible She's so, so knowledgeable, so qualified and really famous. She's a globally famous, recognized medical professional. So it was an honour to have her on just as well. And she came into our studio here, which is brilliant. I was thrilled to meet her. And she is Muscle's biggest fan. As you say, she thinks it's the panseer of health.

You know, to have muscle mass will help you age better and live better for longer. Her phrase is aging with power. I just love that. I love to feel that I'm going to age with power. And you said, I mean, I've only seen pictures of her and she looks far, but you said in the flesh she's just a picture of health. Absolutely. So she's almost 60 and could be 20 years younger.

And I hate making observations about how old women look, but she looks so dramatically younger than her actual age. She's doing something well. Her whole thing is lift heavy. So she is saying it's five reps. but heavy, that really heavy, so that fifth rep you're struggling with. And sack off the long cardio

because all it does is put your body under stress. She said to me that she does intervals, short, sharp intervals where you are literally putting your heart rate to its max of your capacity and then rest for four or five times longer than you train. So if it's a 30 second interval, you then rest for two to two and a half minutes. the idea is you bring your heart rate right the way back down to resting and then you go again.

And it sounds easy. No, it's not. I tried it and it's really hard. It's really hard. I tried it because it's quite hard to get your mindset into going fast and furious immediately. You know, because I do, and I still do my classes on my Peloton bike and which are fine because I questioned her on that. I said, well, you're saying optimal training is short. intervals with long rests, but I like doing the interval classes on the Peloton bike, which are

20 minutes long, sometimes it's two minutes working, one minute's rest. And she said, listen, I'll take anything. It's better than nothing. So I don't want people to be out there to panic that they're doing it all wrong. But what she advised is part of your workout makeup should be these very high intents interval intervals to get the optimum health benefits. Well, here's a little bit of Dr. Vonda Wright. So let's break it down. What changes or adaptations to lifestyle should you be making

from 35 and beyond? So I think we need to step in front of how are we eating? Our bodies are not garbage cans, not everything needs to go in them, to build muscle and bone and to maintain great brains.

We need a diet that's anti-inflammatory. We need a diet that is high in protein, that we're paying attention to the type of carbs we're eating so that they're more fiber carbs than they are just simple sugary carbs. It's a time to consider the volume of alcohol we drink. You know, in our youth, we may not feel it, but the reality is in midlife and beyond, for women in particular, alcohol can completely disrupt your sleep. And without sleep, you can't do anything the next day. When we talk about muscle, as, the longevity organ and also bone. It's because they're not just structural. They're not just for moving

around. Muscle and bone are metabolic organs, meaning they produce hormones that travel to different places in your body and tell those organs what to do. For instance, muscle is so metabolically active, it helps control blood sugar. It helps produce longevity factors such as a protein called Clotho, which it's called the longevity protein. Every organ needs it. Your body will produce this protein just by skeletal muscle contraction and it will keep your brain younger. Every organ it interacts with. So while we think of muscle is just what we see in the mirror, it's actually doing so much more. But in midlife and beyond, when we want to be as strong as possible,

we have to learn to lift heavier with fewer reps. So instead of 25 reps, instead of 10 to 15 reps, we're lifting four to five reps to failure. So that means the weights are heavier. The caveat is if you've never lifted before in your life, which many women are in that boat, we start with body weight and we may take six months nine months to work up to lifting heavy but then maintaining a heavy lifting practice is critical for being strong as we age

and how often a week do you say that we should be lifting heavy weights so if we're doing total body meaning upper and lower body twice a week minimum that's the literature says but if we have half an hour a day we could lift four or five six times but for short periods and do one body part. Legs with squats, legs with deadlifts, arms with bench press, that kind of thing. You describe muscle as nature's spanks. Exactly. I'm glad you said that. Yes. Yes, because women are afraid, but by lifting like I describe or like you're doing, that we're going to get big and bulky. It takes decades or many years of real effort and meticulous nutrition and diet training for the power competitors, the bikini models to get looking the way they do. For most of us

who are doing sprint intervals, walking and lifting, we'll gain muscle. I gained eight pounds of muscle when I first did this. But we'll become leaner. and our clothes will fit better we will not become bulky because you know what's bulky is fat fat it takes up more space than muscle of the same weight

so one of my favorite episodes and your favorite episodes actually because it's one of the most downloaded was with Kate Moyle now Kate Moyle is a sex therapist and we put a shout out on the women's health Instagram for questions to ask Kate

and you were a... You all went to town on those questions. It's because it's a topic everyone wants to know about but no one dares to ask. Yeah, exactly. Does this kind of shame around it? I think especially in women, women of a, you know, if you're over 40 or whatever,

it's kind of like no one expects, oh, they surely can't have sex anymore, they should be shriveled and all this. It's a complete opposite. And I think because hormonally, our bodies are maybe telling us something different in terms of like, you know, My Gorker's gorgeous.

He was actually on the cover of men's health last year, wasn't it? Well, last month. But I still don't want to have sex with him all day, every day, even when he looks like that. And, you know, the sex therapist, Kate, told me, that's okay, that's normal. She used a phrase, sexual currency. Yeah.

And she said, these are the behaviours that you should be doing with your partner, that you wouldn't do with your mother or your best friend. So, you know, caddling or Cutchin, I would say, in Wales, in a really romantic way as opposed to a friendly way. Just your tap on the bum in the kitchen. Just holding hands when you're out and about. She said that all contributes to your sexual relationship. It's not all what happens for that 20 minutes or so

when you find time in your busy lives when the kids are quiet or downstairs and you know you've had a shower or whatever. Yeah, you're all fresh. Yeah, she said not, you know, your sex life evolves. as we age and you cannot expect it to be the same as what it was when you met which may have been in your 20s or 30s or when you first meet someone on those those sexual hormones are swirling and you can't keep your hands off each other relationships evolve as we evolve and she said to learn

to evolve with it but there are ways that you can get closer to your partner I thought that was really interesting so I can't remember the last time I wore matching underwear but in my 20s I went out of my way to make sure it was always matched. And she said something really interesting to me in that, because we always reference that, you know, men are just grateful for a shag, so to speak, because they're like happy whenever they can get it. And she said it's because women are,

we sexually respond to the idea of sex, whereas for men it's just there. So she said a lot of women will probably not feel like doing it, but if they start being kissed or spoken to a certain way, they kind of then respond and were like, like oh okay whereas for a man it's just you could say your hobby could be mid anything and you could say to him do you want to have sex you go yep it's kind of and she explained the difference and it's a hormone thing as well but she explained the difference between men and women in that

aspect which i really liked as well so here's a bit of what kate moyle had to say if there's one thing i could get people to take away from a conversation like today it would be that sex changes and it's fine if you adapt if you work with it like i said your relationship is different if you're in your 50s, how you feel about yourself is different to how you felt in your 20s. You know, a lot of people actually are reporting better sex, more satisfying sex when they're older. They know their bodies more, they feel more confident in themselves,

their careers are in great places, they know themselves better, they might know their partner better if they've been in a long-term relationship with them, they have an understanding of themselves. And less sex or less regular sex doesn't necessarily mean worse sex. It's just that we are so obsessed with objectively measuring sex.

when it's a completely subjective experience. So sexual currency is everything you do with a partner, which isn't the kind of act of having sex, but positively contributes to your sexual relationship. Because your sex life is so much more than just when you have sex or the act of having sex. And we'll kind of get onto this, I'm sure, but there's also something in that which is that we only define sex

by like what body parts go in what place is. Whereas actually if you ask people, they would say, oh, my sex life is, you know, many different things. It's not just this one act. So sexual currency is a good way of thinking about it, is it's the thing you'd only do with your partner, you wouldn't do it with your auntie. So it's a specific kind of couple or partnered experience.

And it's all of those things. It's flirting, it's touching, it's reaching out for each other, it's attention, it's eye contact, it's a cheeky squeeze as you walk past each other, it's a text saying, can't wait to see you later, it's all of those moments that keep those bridges between you, between you going even at the times that you're not having sex. And we know that there are times when people aren't having sex,

like they've just had a baby, or they're struggling with sexual pain, they're having cancer treatment, they've got some kind of sexual kind of pain condition going on, they physically, you know, they're struggling with an illness or an injury. And we know that couples don't have to lose their sex lives or their sense of sexual connection at those moments,

just because they're not having sex. That was the next question. someone said i've never orgasmed and they've said what's wrong with me bless her nothing wrong no it's quite sad blessed them yeah and words like wrong broken you know i can't tell you how often i hear the word broken in my clinic failure are a lot of the words that we hear when people are describing struggling with sex and you know again if there's anything i can kind of get people to take away from today it's you are not like a lot of us are working in a kind of not perfect sexual culture we haven't been

given the tools like we have everything else in life. Most of us haven't had the education around this. And we're not taught to explore our bodies and to kind of get to know them. And that conversation has shifted a lot. You know, the fact we're having this conversation today is a real indicator of that. But so many of us don't feel like we've been kind of well set up

to know how to manage this part of our lives. There's a lot of women who haven't had an orgasm. It's a combination of what we call good conditions. So the right type of physical stimulation psychologically being aroused, being turned on, being comfortable, being relaxed and being in the moment. So the ability to kind of give us us permission to let it happen, to let go, again, a phrase that we hear a lot.

And it's the kind of perfect triangle of those things. A colleague of mine called Dr. Karen Gurney kind of talks about that a lot. But also something that we see, again, in clinic anecdotally, is people, for example, who are really like overthinkers or really preoccupy. what's going on around them or might describe themselves as people pleases find it difficult to focus on their own pleasure their own experience they're preoccupied with other aspects of sex or what's going on for their partner and it means it's harder for them to tune on tune in to themselves another favourite of mine um which one we had to edit quite a lot because she was very much out

there which is what we love her for but also we need to be careful it was devinia taylor um she's a biohacker and she is fabulous she was just very much. I think the thing that I love about DeVinia is that she's Marmite and she doesn't care. People either love her and they get it or they just hate her and they don't get it but she's not bothered either way. She's doing her thing. She's doing what she knows is right

and she said so many useful, helpful tips to help with biohacking so basically hacking into your biology in terms of a cold shower in the morning getting outside bare feet ground in when there's a bit of sunlight don't kind of even if it's freezing cold like it probably is now in the depths of winter.

If there's a bit of sunlight, put your warm coat on and go and sit in it. A bit of vitamin D, especially at this time of year, is crucial. And she spoke very open and honestly about her recovery from alcoholism, which I know a lot of people resonated with. I bet a lot of people over the festive season are drinking more than usual as well. So it would be a good app to listen to. What she said about being in recovery from alcoholism and how she consumes a lot of fat to satiate the part of the brain.

which was yearning for alcohol and the dopamine that she got from alcohol. It was fascinating to hear her talk about how she deals with her addiction and how she wishes that she had the skills back then when she was really struggling that she does now, the skills and the knowledge, because she's very well read as well and very well travelled.

She goes to conferences all over the world about wellness. She talks 10 to the dozen and sometimes you struggle to stay on track. We spoke for about two hours, didn't we? And it should have been like 45 minutes. Yeah, we did speak for quite a long time. She's super enthusiastic, but super knowledgeable, and it's well worth a listen. Here's DeVinia Taylor.

Because I've been trying to figure out why I was an alcoholic, because often when you think about an alcoholic, some of traumatic happened to them in the childhood. Now, I don't have any of that at all in my history. I had really loving parents, great school life, I love my friends, it wasn't really bullied, the usual stuff. I mean, I got dumped by a few lads, but, you know, nothing, nothing major. So I was like, I was blaming myself saying, why are you an alcoholic?

What the hell is wrong with you? It made me feel so much better. And not to the point where I was blocking out a memory of trauma or anything like that. It was, it gave me energy. And since I've been on this journey, and it's only in the past few years, I've discovered a guy called Chris Palmer. He's PhD at Harvard. And he has noted that the. energy molecule produced on consumption of alcohol is called acetate. And my brain really lights up

with that. So if I wanted to pay a household bill, me with absolutely no dopamine naturally, very low dopamine, which is your motivator hormone to do something that's boring, I am in a natural deficit of it. If I have a glass of wine, all of a sudden that becomes, yeah, no problem, I can do that. Great, great. And so I was leaning into the wrong energy molecule. So I put that alcohol down and that's when I pick up glucose, another energy molecule. But I'm over-consuming that and it doesn't have the same uplifting effect as acetate. So what do I do then? I'm flatline on acetate because I can't have it because it's alcohol, of course, and I'll end up drunk. I can't have all these carbs because I'm piling on the way. I'm feeling sluggish. I've got

insulin resistance in my brain and never mind the rest of my body. So enter ketones, which is an energy fuel that is made from consuming fats or having a low-carb diet. The liver. The liver, naturally makes it and wallop I got my brain function back that's my major concern not about me hair falling snapping or me getting some wrinkles I'm actually really worried about you know what the hell is going to happen to me my mother died at 59 I'm 50 soon what the hell can I do to protect the organs in my body so my body feels safe enough and it can protect itself and build itself this fortress so I can go way into my 80s and 90s that's what I feel about collagen as opposed to she's got no wrinkles. I hate all that. So I've got it as a family pack and I'm like,

put it in the kids bloody porridge. If they're on carbs, put it in their porridge. Get them some amino acids for the love of God. Because what they're getting at schools a load of crap, as we all know. You know, we are not eating how nature intended since the 70s. For me, the biggest biohack in the world is sleep, is sleep. Good quality sleep. So you could do a little experiment whereby you track your sleep. I use aura, right? I use the aura ring, which is about 200 quid. You could track your sleep with and without, say, magnesium bi-glycinate. Let's just see if we can do hacks at night to improve your deep sleep. And that means you're a biohacker.

And I think if anyone's struggling, the first thing to do is focus on your sleep. And that could be having a magnesium bath. So that's fine to have citrate in your bath. But if you're going to take it orally and you want to rest, it's magnesium bi-glycinate, yeah? not sidetrite. Side rate goes in the bath, otherwise it's going to make you poo your pants and you won't have a good night's sleep then if you've got off any tummy. So some of my favourite episodes have been with female sportswomen.

I'm a huge advocate for women's sport. It's having a moment. We've won the Euros. We've won the Rugby World Cup. The women played in the cricket World Cup this year. So I've loved meeting some elite sports stars. And the first one I met was Lucy Bronze. And this was recorded before she went into the Euro's camp. And we all know how that turned out.

She became one of the players of the tournament and we won the Euros. I took my daughter Nell to meet Lucy because Nell plays football. Not an idol for her to meet. Yeah, and Lucy was so sweet with her, so, so sweet with her. And Nell, who was nine at the time, sat very quietly watching. Just in awe. In awe of her. And she was asking Lucy her own questions off camera as well.

But Lucy is a total inspiration. She has ADHD. She has autism. She was diagnosing adult life. But up until the age of 20, 21, she would struggle to have a conversation with someone. She couldn't look someone in the eye and have a conversation with them.

Yet now, she's a spokesperson on TV. She spoke to me for the podcast. She was on the summer issue of Women's Health magazine on the cover. To see how she's evolved in the last decade into the confident, inspirational woman she is now is truly impressive. What I loved about it is that, You hear the name Lucy Bronze and you associate this powerhouse of a woman who's leading in sport and like you say, the lioness is the one who were amazing, but she did have her struggles.

And like most women, she did have insecurity. She did have moments of self-doubt of imposter syndrome. And it was nice to hear that side of it because there'll be lots of women listening thinking because of someone's job, they have it all. All their shits together, they're comfortable in their body and their brain. And your episode with Lucy was proof that it's. It's not always the case. Yeah.

So here's a snippet of my interview with Lucy Browns. It was when I was around 11 years old, and the coach went up to my mum and said, Lucy can't play with us anymore. It was the local boys' team. She's a girl, and the FAF said she can't play with us. She need to find her a girl's team. My mum was like, a really kind of thing.

And he was like, trust me, you need to find her a girl's team because she'll play for England one day. And I think that was the moment where my mum was like, oh, like, this is a real thing. She loves it and she's actually good at it because my mum had no gauge.

She had no gauge of what it. I looked good when I was playing. I was having fun but she realised like, okay. So she went on Google and was like women's football and just became an expert. To this day I think she thinks she's an expert and in all things women's football and she probably is to be honest.

Because it can't, there might not have been that many girls' teams back then. Did you have to drive far to find a team? Yeah. I was quite, again, I'm so lucky like my, My mum and dad accommodated anything that me and my siblings wants to do. So my dad used to finish work early, picked me up from school, drive me like an hour and a half to play for a son in the academy at the age of 12.

After a couple of months, I was like, I was 12 years old. I was like, I don't want to sit in the car for three hours twice a week. So then we found her one that was a little bit close, so it was about 45 minutes an hour away. It wasn't an academy, but it was a girls team, and it was a good girls team. And I made a lot of friends there. and I enjoyed it. I got tested for dyslexia when I was at school.

Yeah. Because although I was in, like, good classes and I did well, my teacher was noticing that I was struggling a bit. And my mum was a teacher at the school, so she'd mentioned it to my mum. And my mum was like, maybe we should get you tested because it might help with exams. And that was the time where my mum was like,

you know, I think you're autistic and you've got these other things as well. But I don't need to test you because it's not going to make a difference to how I or anybody else treats you because we know you're Lucy and she was kind of like I don't really want you to be put in that box that stereotypically people were like ADHD's naughty kids or something because I wasn't a naughty kid 20 years ago it was seen that way was a stigma yeah it was a stigma yeah like I think it still is now but I don't think it's as bad as previously and especially when you're in

school as well so yeah my mom's always said it from a young age but she was just like oh it's what makes you you and I think she always put like a positive spin maybe because she's a teacher She really understood it because she'd worked with so many different kids with, you know, ADHD, autism, dyslexial, neurodiversity, like, loads of different kids. So I think, yeah, she just tried to see it as a positive thing. And part of that was me being in so many sports, I absolutely love maths. My mom's a maths teacher, so kind of helped. She just made sure that I had, like, the things that helped me focus and that I enjoyed, I was given those opportunities quite regularly. And then I guess in my mid-20s, I had then another problem with being misunderstood.

and I was working with a psychologist quite a lot at England anyway, like a lot of the players do anyway. And I'd said, I'd mentioned to her, oh yeah, I'm dyslexic, and my mum's always said I'm autistic, but I never need to be tested because it's not a problem. And she was like, well, why don't you get tested? And I was like, I don't need to. And she was like, no, it might be a good thing.

So we did the test, like maybe three and four years ago, got the results back and just reading it, I was just like, this just makes sense. Like, I always knew it, but then to read actually what it meant because autism presents so differently and so many different people. So I think I knew what it was, but to see what I actually was like, I was just like, wow, this makes sense. And I told people close to me, and they were like, well, obviously.

Like, duh, like, so many teammates, coaches were like, yeah, like, that's you, that's you to a tea. And it's never bothered us. but obviously for some people it did. Just knowing myself more was amazing. I think then seeing things in the media and I guess it becoming a bigger talking point, I'd always kind of, once I got myself in a better place,

I was like, oh, I want to speak about this. And then another woman we had in sport was Ellie Kildon from the Roses, the rugby, who just performed exceptionally well, didn't they? They were incredible. And what I loved about Ellie is she was very, open and honest about training with your menstrual cycle, not letting it be a reason to stop you doing anything.

She was very, very open about the fact how lucky the Red Roses are because they are just that. They are athletes. Some of them don't do anything else. They don't need to because it's all cared for. But she was hoping to raise awareness for the teams that aren't funded. And she was explaining how some rugby players in the female team are doing a 12-hour nervous.

nursing shift and then come into training or doing the school run going to work in an office nine to five and then come into training in the afternoon. It's remarkable really and she said she hated at first strength training didn't she? She was a runner and she said running comes easy to her no problem but she does have to push herself to lift weights. Yeah. The England international players will all be fully professional but we actually interviewed a few more England internationals when we did a live podcast performance in November up in Manchester and we had Moena Tallinn and Amy Cacain and Holly Aitchinson on and they were telling us there's very few full professional contracts in women's rugby and a majority of players are semi-pro and as you say having to hold down

these jobs and still train at the level of an elite athlete as well like fueling and eating they're doing it all themselves yeah yeah some of them will have children as well You know, they're super women because rugby is a hard game. A hard game. But here's a snippet of our interview with Ellie Kilden. In camp, you know, we've got physios and nutritionists and doctors that come in and teaches about how can you get the best out of your cycle depending on where you are.

Because there's certain times that you can actually lift heavier because of where you are. So you might as well go for a PB. You might as well really push yourself in the gym in that time because you'll make the gains that in a week you probably won't be able to make because you're in a different part of your cycle, which you think's brilliant that, you know, it's been recognised that women's genetics, women's bodies are very different to men's,

but that doesn't mean that it's any worse just because you've got a time in the month. That means that you actually can benefit in ways that men probably can't, and we just need to use that as an almost like a super tool to gain advantages where we can, and, you know, that education is very important. So the fact that you can do things like tracking your health data

and have all that information in your arsenal is a privilege that you have now that the game is fully professional but that wasn't always the case and fairly recently female rugby, women's rugby were having to hold down day jobs and train but you're lucky now that the Red Roses

are fully professional to allow you to train at your full intensity. Yeah, I mean there's still a way to go like you said a few years ago it wasn't fully professional and you can definitely see the benefits of being in a setup that is professional there's internationally

there's still many teams that are semi-professional and our league in England is semi-professional. So there is girls that are doing a 9-to-5 job and then coming straight to training. We do train because obviously I'm one of the Red Roses, I'm professional, but we train from 1 o'clock in the afternoon to 9 o'clock at night so that we can train around, you know, people that are finishing their nursing job and then come in and getting changing, trying to get a gym session done. But again, going back into it,

this isn't because people want more money to, you know, go to fancy restaurants or whatever. We want in England, and obviously the other countries that are not professional as well, I don't want one of my teammates to have to finish a teaching job, race over to training, decide whether they should eat their dinner or go to a gym session to make themselves fitter, healthier like we've already spoken about before doing the team session in the night. They shouldn't have to be like that because we're expected to play high, level sports, contact sports, and to avoid injury to take the game to the next level to make

it, you know, professional throughout to make sure that it's not just the Red Roses that are professional. It is the whole of England, but also the whole of international rugby anyway. Investment needs to be put into it, and there is still a way to go, but we have opportunity in front of us to keep on pushing for that to show, to showcase what women's rugby is about and what female athletes are about and hopefully from off the back of a home walk up, that's where people actually see that opportunity and grab it with both hands.

So that is just a few of our favourite episodes. We've had so many incredible guests. So if you are a fan of this pod, which hopefully you are, please like and subscribe and share. If you know anyone who's dealing with endometriosis, we've got an episode on that, anyone wanting to give up alcohol, we've got episodes, we've got episodes on female hormones,

toxins, skin doctors, everything. We've literally covered as many topics as we possibly could this last year. So onwards and upwards in 2026, we're going to get more guests. And obviously, the more you guys like and subscribe, it puts us in a better position to book more amazing guests. We really want to change the way women's health and wellness is viewed, especially, you know, in your 40s plus. Because it's a minefield.

It's really, really difficult. So the more we can do to help. everyone and spread the word the better. Yeah. And we've already got some amazing guests lined up for early Jan. Do stay tuned. And if you know any women or men in your life who you think would benefit from and enjoy our content, then please to share it with them. As Gemma said, we really want this podcast to grow and we need your help and support. And you really have helped and support us because we've been top of the health and fitness charts on Apple and Spotify since

we launched in January. So we are so, so grateful. But let's get to the top of the charts again and be huge in 2026. Have a lovely Christmas and thank you for listening. Thank you.