Your Sister, The Doctor

About Your Sister, The Doctor

The cozy, evidence-based podcast you didn’t know you needed <3 Hosted by Dr. Abby Rose, physical therapist by training, and big sister at heart. This show blends science with soul to help you move, feel, and live better. Each episode delivers research-backed insight with the warmth of a pep talk, covering everything from pelvic floor health and stress to burnout, movement, sleep, and mindset shifts that actually stick. A mic, a movement, and a mission, for effortless wellness that lasts.

Publisher

Abby Rose

Category

education

Language

en

Explicit

No

First episode

3 Aug 2025

Latest episode

16 Oct 2026

Latest episodes

18 episodes in the feed.

1. 

   16 Oct 2026

   men will never understand...or will they? the "taboo" topic of men's health

   Welcome to Season 3… we’re in it for the long haul 00:00 introduction 01:39 common misconception: guys have pelvic floors! 3:19 common pathologies I see men for in pelvic floor physical therapy 05:39 seven things every male needs to know about his pelvic health: kegels + breathing 7:48 stop chugging water my dudes 9:17 learn how to go number one and number two 11:26 stop skipping legs and mobility 13:00 the most important tip … and send this to a guy in your life Follow for more science-backed wellness filtered through your sister’s brain “YOU ARE THE EXPERT OF YOU” IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

2. 

   9 Oct 2026

   from the foot + pelvic floor, to pain science, to "woo woo" habits, what PTs want you to know about your body, ft. Madi Miller with Vital Motion

   Welcome to Season 3… we’re in it for the long haul All things Vital Motion Podcast: Instagram:  https://www.instagram.com/vitalmotion.podcast/ (https://www.instagram.com/vitalmotion.podcast/) https://vitalityandmotion.my.canva.site/?utm_source=ig&utm_medium=social&utm_content=link_in_bio (https://vitalityandmotion.my.canva.site/?utm_source=ig&utm_medium=social&utm_content=link_in_bio) 00:00 introduction 01:00 PT vs. PTA, imposter syndrome, special interests 4:20 pain science and patient education 08:11 the foot, shoeware, pelvic floor, chronic ankle sprains 18:19 science meets “woo woo,” the grounding movement 21:45 Balancing grad school, engagement, wellness habits and routines 24:25 The rabbit hole of researching product labels 27:11 learning the art and practice of breathwork and meditation 30:59 balancing engaged life, podcasting, grad school 33:40 what does the world need to know about our profession as physical therapists? 35:13 final advice: just do it! Follow for more science-backed wellness filtered through your sister’s brain “YOU ARE THE EXPERT OF YOU” IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

3. 

   6 Oct 2026

   the reset you didn't know you needed: reclaiming your habits + hobbies

   Welcome to Season 3… we’re in it for the long haul 00:00 introduction 03:24 setting goals 7:57 habits for the long haul 10:00 hobby auditing 11:50 weekly habits, check-ins, monthly check-ins 14:53 what gets in my way of habits, hobbies, and routines 18:27 the truth about journaling 21:30 getting back into reading 24:26 the art and ritual of a monthly reset 26:39 challenge: pick a spooky scary hobby Follow for more science-backed wellness filtered through your sister’s brain “YOU ARE THE EXPERT OF YOU” IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

4. 

   27 Aug 2026

   how to live for the future: the science and habits of health & longevity

   Welcome to Season 3… we’re in it for the long haul! 00:00 introduction 02:14 the human behind the podcast dream 6:34 let’s get into the science: the physical 10:18 the science of lifestyle 12:55 the actionable things to do 16:52 the “why” behind promoting longevity 20:01 Q&A about family planning Follow for more science-backed wellness filtered through your sister’s brain “YOU ARE THE EXPERT OF YOU” IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

5. 

   4 May 2026

   Embodying our anatomy as women in the gym: how to simplify our fitness routine as women

   For the high capacity girls who are done with overwhelm: Embodying our anatomy as women in the gym: how to simplify our fitness routine as women my top tangible tips as a fitness professional when it comes to navigating the gym! 00:00 intro 3:16 what I wish every gym girl knew: the breath is everything 6:34 holistic approach to strength training 8:47 consistency in workouts over variety 10:48 simplicity is key with strength training 13:30 tracking is everything when it comes to the gym 14:22 structure over motivation 18:01 tips to build confidence in the gym 19:39 warm up, cool down, recovery 23:53 effective tracking 26:22 reminder that nervous system safety is crucial 27:15 progressive overload 30:56 outro and follow for more Work with me 1:1 HERE (https://www.bringsoul.life/portal/abbyrose) Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

6. 

   17 Apr 2026

   stop ignoring your gut: it's actually your second brain

   For the high capacity girls who are done with overwhelm: Another nervous system episode, let’s zoom in on the gut. All the hot girls have gut issues, but do we actually know how to manage them? I’ll give you MY exact formula for how I actually healed my gut! Let’s RECLAIM our gut health together! 00:00 intro 2:43 THE SCIENCE: GUT Physiology 101 (This is kinda dense!) 16:49 how I treat my patients with gut dysfunction 20:38 how I healed my gut and never looked back 25:05 how can I tell if I’m off? 27:47 hormonal acne and gut health: what do I do? 28:31 gut health is holistic health Work with me 1:1 HERE (https://www.bringsoul.life/portal/abbyrose) Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

7. 

   3 Apr 2026

   The Nervous System Framework Every High-Achieving Woman Needs to Create To AVOID BURNOUT

   For detailed show notes in article form read my ⁠SUBSTACK⁠ (https://sisxdoc.substack.com/publish/post/193015912?r=2ku8r3&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true) For the high capacity girls who are done with overwhelm: Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy. In today’s episode, we break down my personal plan to PROACTIVELY regulate my nervous system! I’ll give you MY exact formula for what to do when you are: ANXIOUS AND OVERWHELMED OVERWHELMED OR DYSREGULATED STUCK OR UNMOTIVATED Plus my daily non-negotiable nervous system regulation routine and other tips to help you RECLAIM your nervous system health as a girl that does it all! (00:00) intro (1:28) STOP being hard on yourself: story time (5:50) STOP embodying stress, take care of your nervous system! ( 8:24) Sleep is a non-negotiable, but so is waking up on time (11:28) nervous system regulation toolbox: proactive regulation daily schedule (16:07) whether you’re just anxious or on the verge of a panic attack… (18:06) for my chronically dysregulated girlies (22:10) when you feel STUCK and unmotivated (24:22) exercise, remove barriers, scented pens (25:36) schedule hobbies & check-ins (27:11) summary & sister advice Work with me 1:1 HERE (https://www.bringsoul.life/portal/abbyrose) Follow for more science-backed wellness + sisterly guidance: IG and TikTok : @ sisxdoc PT IG: @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

8. 

   6 Feb 2026

   stop chasing "rest & digest" and learn to ACTUALLY regulate your nervous system

   Health-conscious baddies! Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy In today’s episode, we break down how to ACTUALLY regulate your nervous system, beyond the buzzwords. This episode is for you if: you feel like you’re constantly stuck in fight-or-flight you feel unmotivated, flat, or burned out you want a clearer, science-based approach to nervous system regulation (00:00) intro (2:26) what is the nervous system (3:40) stress response physiology (5:27) fight or flight, rest & digest, freeze & shutdown (9:56) polyvagal theory (10:48) window of tolerance & play to regulate (13:36) stress & immunity (14:40) vagus nerve: energize & motivate (17:13) vagus nerve: relax & down regulate (21:06) summary & sister advice (22:18) practicing 4-7-8 breathing & physiological sigh Stay tuned for biweekly episodes on Embodying Our Anatomy, where we’re diving deeper into our nervous system mini-series. Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3 with love, your sister, the doctor

9. 

   23 Jan 2026

   Body Awareness: how the pelvic floor, nervous system, and trauma are all related

   (00:00) Introduction (00:40) what is body awareness? (02:52) the science from "The Body Keeps the Score" (07:31) pelvic floor and body awareness (08:27) ways to tap into your body awareness (12:49) Why it's crucial (15:08) challenge to observe & outro DM me at @sisxdoc on instagram with any questions or a voice memo if you want to be featured on the podcast. Share this with a friend and leave us a 5-star review to help this show reach more women who need it <3

10. 

    9 Jan 2026

    Embodied Anatomy: A return to YOUR body

    (00:00) Introduction: Let’s go deeper than the Physical (02:32) The female body is so freaking cool, how do we embody our anatomy knowledge? (06:13) Good Physical Therapists see the whole picture (10:58) Take ownership of your health, you get one body! (11:54) The Pain Threshold Explained (15:09) Mid-episode self-check in (16:38) Sister-to-Sister: STEM girlies are Artists (24:34) Regulating the menstrual cycle, managing hormonal symptoms, supplements (30:48) Outro

11. 

    22 Sept 2025

    Evolution: Becoming the future version of you with small habits & micro shifts | Recipe to Your Health Finale

    ✨ Welcome to the Season Finale! ✨ This week we’re talking about E for Evolution — the final ingredient in the Recipe to Your Health. 🥣 In this episode, I’m sharing how growth really works — through tiny micro shifts over time that add up to big, beautiful transformation. 🎧Listen now to: ✔️ Reflect on how far you’ve come since Episode 1 ✔️Choose one small habit to focus on this month ✔️Feel empowered to step into the next version of YOU (00:00) Evolution: The Final Ingredient (02:33) Doctor Advice:  Neuroplasticity (04:11) Hormones Adapt to Your Habits (05:32) Habit Stacking + Identity-Based Habits (06:59) Epigenetics: Your DNA Isn’t Your Destiny (08:33) Resilience is Trainable (12:07) Your Body Is Built to Evolve (13:50) Self-Advocacy: Trusting Your Body’s Data (14:41) Emotional Health as Evolution (16:00) Building Your Growth Support Team (19:02) Community Is Vital for Women’s Health (20:28) Reflecting on Your Growth & Setting New Goals (22:30) Micro Shifts lead to Major Transformation (24:48) Recipe Isn’t a Checklist — It’s a Rhythm (25:10) Closing Thoughts & What’s Next 💌 Let’s Connect: 📸 Instagram: ⁠@sisxdoc⁠ 🎙️ Podcast: Your Sister the Doctor 💬 Comment below or send me a voice memo — I’d love to feature your evolution story in the next Q&A episode!

12. 

    15 Sept 2025

    Practicing Presence Over Perfectionism: Your Superpower for Stress Relief

    Ever feel like everything is moving so fast you can barely keep up? In this episode, we talk about why practicing presence is the antidote to perfectionism and how it can literally rewire your brain, calm your nervous system, and improve your health. This episode is for you if: • You are chronically stressed being a woman (relatable!) • If you constantly feel like there's too much to do in such little time, struggle with perfectionism, or literally feel like your brain won't shut off • You are searching for easy ways to practice presence daily (00:00) Women are cyclical beings living in a linear world (02:32) Doctor Advice: Stress is a silent killer (07:23) How perfectionism shows up in our lives (9:20) The science of presence: nervous system, hormones, digestion (11:00) Sister tangent: why I needed presence this week (13:40) Perfectionism keeps us stuck (16:50) Everyday ways to practice presence (23:06) Homework and closing announcement Loved this episode on practicing presence over perfectionism? Stay tuned for next week’s episode, where we’ll dive into the LAST letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favorite tip or question below, I’d love to hear from you!

13. 

    5 Sept 2025

    Ins and Outs: How Women Can Balance Hydration, Nutrition, Gut Health & Bathroom Routines

    Feeling confused about your digestion or bladder health?You’re not alone. In today’s episode, we’re breaking down the real, practical tips for better gut, bladder, and bowel health. This episode is for you if: • You’re tired of guessing what’s “normal” for bathroom habits • You feel frustrated with bloating, constipation, or bladder irritation • You want simple, science-backed strategies that actually fit your life Timestamps: (00:00) Why women struggle with digestion & bathroom health (02:13) Hydration basics for energy & bladder health (06:18) Nutrition foundations & balanced portions (08:42) Fiber, protein, macros, gut health explained (17:19) Bladder 101: health tips & common irritants (19:50) TMI: my struggle with Bowels tangent (25:03) Sister advice: Hydration and diet hacks (32:25) Sister advice: bowel routines, pelvic PT, stress management (39:13) Hydration check and cheers Loved this episode on Ins and Outs? Stay tuned for next week’s episode, where we’ll dive into the 5th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: • Pod Instagram: ⁠@sisxdoc • Pelvic PT Instagram: ⁠@authenticpt.abby • TikTok: ⁠@authentic_abbs Share, subscribe, and rate the show! Drop your favorite digestion tip below, I’d love to hear from you!

14. 

    1 Sept 2025

    What Women Are Asking: Cycles, PMS, Sleep, Stress, Hormones, Jaw Clenching + Birth Control | Intermission with Your Sister

    Feeling confused about your health or frustrated with the mixed messages out there? You’re not alone. In today’s episode, we’re taking a pause in the R.E.C.I.P.E. series to answer YOUR burning health questions ~ from jaw clenching to PMS to birth control. This episode is for you if: • You’re stressed, clenching your jaw, or struggling to relax at night• You’re dealing with PMS - poor sleep, low appetite, or mood swings• You’re curious how movement, birth control, or even the seasons affect your cycle (00:00) Welcome back + RECIPE recap (03:00) Jaw clenching, stress & pelvic floor links (10:16) PMS struggles: sleep + appetite tips (13:28) Movement snacks vs. lunch walks (18:20) Birth control & cycle consistency (24:05) Seasons, lifestyle & your period (27:50) Wrap up + what’s next Loved this Q&A intermission? Stay tuned for next week’s episode, where we’ll dive into the 4th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs Share, subscribe, and rate the show! Drop your favorite health question below, I’d love to hear from you! DOWNLOAD *FREE* TEMPLATES from this season + subscribe to emails below (CHECK SPAM) https://your-sister-the-doctor.kit.com/ceb61d6a74

15. 

    22 Aug 2025

    Connecting with Cycles: How Cyclical Living Can Transform Your Rest, Movement, and Mindset

    Feeling burnt out? Wondering why no matter how hard you push, your body just won’t keep up? You’re not alone. In today’s episode, we’re breaking free from the 24/7 hustle and learning how to live in rhythm with your body, your cycle, and your season of life. This episode is for you if: • You’ve been stuck in the cycle of burnout and feel guilty for resting. • You want to understand how your menstrual cycle (and other life seasons) affect your energy, mood, and productivity. • You’re curious about cycle syncing: food, fitness, and workflow, but want a realistic, doctor-sister take that feels doable. (00:00) intro (01:42) R.E.C.I.P.E. to your health (02:26) The letter "C" (4:00) circadian vs. infradian rhythms (08:25) reframing rest (10:55) cycle syncing: diet (13:55) cycle syncing: fitness (16:10) cycle syncing: workflow (17:46) Interception & tuning into the body (19:15) positives of menstrual cycle (22:02) energy leaks & starting cycle syncing (23:22) living with seasons other than menstrual cycle (25:06) start tracking your cycle (26:06) takeaway and reframe (27:58) Guided body scan Resources Mentioned: In The Flo by Alisa Vitti Stardust App The Fifth Vital Sign by Lisa Hendrickson-Jack (https://www.google.com/search?sca_esv=ce44fb6aa5ce43e4&rlz=1C1ONGR_enUS1121US1121&sxsrf=AE3TifNVZrxGHKc9lWcrl-E7eNvxPpsFTg:1755856579467&q=the+fifth+vital+sign&si=AMgyJEsS9yFPUNnJcpkaSNMRXqlEV4zBQ7ryrp3gLpKMGFFBdwLz-0_fGsxSnP-8nI0PoVfJnRoJYsVlKrbwSP5nLkLRUNCTheXSzEu3qnvDop_41plVTaOL7wZD5Y1Z8ts26k_pWtkM&sa=X&ved=2ahUKEwjDksi9k56PAxXbFFkFHVCKO2gQyNoBKAB6BAgQEAA&ictx=1)Practices / Frameworks: Body scan meditation Breathwork for nervous system regulation Interoception (awareness of inner body signals) Cycle syncing (food, movement, productivity, rest) (https://www.google.com/search?sca_esv=ce44fb6aa5ce43e4&rlz=1C1ONGR_enUS1121US1121&sxsrf=AE3TifNVZrxGHKc9lWcrl-E7eNvxPpsFTg:1755856579467&q=the+fifth+vital+sign&si=AMgyJEsS9yFPUNnJcpkaSNMRXqlEV4zBQ7ryrp3gLpKMGFFBdwLz-0_fGsxSnP-8nI0PoVfJnRoJYsVlKrbwSP5nLkLRUNCTheXSzEu3qnvDop_41plVTaOL7wZD5Y1Z8ts26k_pWtkM&sa=X&ved=2ahUKEwjDksi9k56PAxXbFFkFHVCKO2gQyNoBKAB6BAgQEAA&ictx=1)Loved this episode on living cyclically? Stay tuned for next week’s episode, where we’ll dive into the fourth letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favorite cyle syncing tip or question below, I’d love to hear from you! (https://www.google.com/search?sca_esv=ce44fb6aa5ce43e4&rlz=1C1ONGR_enUS1121US1121&sxsrf=AE3TifNVZrxGHKc9lWcrl-E7eNvxPpsFTg:1755856579467&q=the+fifth+vital+sign&si=AMgyJEsS9yFPUNnJcpkaSNMRXqlEV4zBQ7ryrp3gLpKMGFFBdwLz-0_fGsxSnP-8nI0PoVfJnRoJYsVlKrbwSP5nLkLRUNCTheXSzEu3qnvDop_41plVTaOL7wZD5Y1Z8ts26k_pWtkM&sa=X&ved=2ahUKEwjDksi9k56PAxXbFFkFHVCKO2gQyNoBKAB6BAgQEAA&ictx=1)

16. 

    16 Aug 2025

    Embracing Movement Over Exercise: Why Daily Waves of Motion Make a Bigger Impact Than You Think

    We’ve been told that movement means hitting the gym or grinding through a workout plan. But what if your daily activity: walking, stretching, or even dancing in your kitchen; is just as important? In this episode, Abby Rose (“your sister the doctor”) breaks down the science of physical activity versus structured exercise, explores the benefits of everyday movement, and shows how to rethink fitness without the pressure. ******************************************************* You’ll learn: • Why movement matters more than just exercise • How small daily habits shift hormones, mood, and energy • Easy ways to build movement into a busy lifestyle • Why women especially benefit from a flexible approach to exercise ******************************************************** (00:00) Intro (03:27) Recap & Rest Menu (05:55) Doctor Advice: what is movement? (09:20) Posture & daily movement (12:36) Effects of Prolonged sitting (15:55) Mental and Emotional on movement (17:00) Structure exercise vs. movement (18:42) Gaps in research (22:05) Cycle syncing (24:54) Sister Advice (29:45) Top tips for women (36:59) Action, small goals (40:30) Challenge: movement pyramid (44:03) Final Sister Advice (45:23) Movement Affirmations ******************************************************** Recommendations: • Atomic Habits by James Clear for building small, consistent movement habits • Research by Dr. Stacy Sims on women’s exercise physiology and how movement affects your body differently across your lifespan ******************************************************** Loved this episode on emphasizing movementover exercise? Stay tuned for next week’s episode, where we’ll dive into the third letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favoritemovement tip or question below, I’d love to hear from you!

17. 

    8 Aug 2025

    Reclaiming Rest: How Sleep Shapes Your Hormones, Energy, and Health

    In this episode of Your Sister, the Doctor, we dive deep into why sleep is so much more than just rest. If you’re feeling exhausted despite eating well, working out, and doing “all the things,” this episode is for you. Learn how sleep impacts your hormones, energy, metabolism, and overall health, and get practical, science-backed tips to reclaim your rest in a busy, hustle-driven world. I’ll share both the doctor advice and sister advice you need to finally start prioritizing restorative sleep and honoring your body’s natural rhythms. (00:00) Intro: Why sleep is more than just rest (01:50) The science of sleep: Sleep cycles, inertia, and natural energy peaks (05:27) Sunlight & the impact of artificial light (06:47) Sleep debt and social jet lag (08:12) How caffeine affects your sleep and energy (08:46) Sleep’s role in metabolism and insulin sensitivity (10:53) Daylight savings and circadian disruption (11:18) Sleep and the menstrual cycle (12:11) Sister advice: Sleep tracking and calculating social jet lag (15:27) Getting morning light and dimming evening light (16:50) The role of naps in managing sleep debt (17:51) Building a sleep ritual to wind down (20:40) Protect your rest and build consistency (26:26) Final thoughts & affirmations to reclaim your rest References & Resources Mentioned: Good Energy by Dr. Casey Means Rise Sleep App Finch App Loved this episode on reclaiming rest and how sleep shapes your hormones, energy, and health? Stay tuned for next week’s episode, where we’ll dive into the second letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: @sisxdoc (https://www.instagram.com/sisxdoc) pelvic PT Instagram: @authenticpt.abby (https://www.instagram.com/authenticpt.abby) TikTok: @authentic_abbs Share, subscribe, and rate the show! Drop your favorite sleep tip or question below, I’d love to hear from you!

18. 

    3 Aug 2025

    Sneak peak

    Sneak peak of what's to come. Mark your calendars, 8/8/25 will be the start of the Season "R.E.C.I.P.E. to your Health." Follow my new Instagram @sisxdoc

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

1 ratings

Spotify

5.0 / 5

13 ratings

Contact Your Sister, The Doctor

Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.