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  • 8: PCOS & Dysbiosis: How Your Gut Microbes Influence Your Hormones

    8: PCOS & Dysbiosis: How Your Gut Microbes Influence Your Hormones
    2025/05/16

    In today’s Episode, we’re exploring PCOS and dysbiosis—specifically, how your gut microbiome can influence the development and management of Polycystic Ovary Syndrome. We break down the science behind the gut-hormone connection and what it means for those navigating gut symptoms like IBS, SIBO, or GERD alongside hormonal conditions like PCOS.

    ⏱️ Chapters:

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    👤 Today’s Guest: Sana Motlekar

    Sana Motlekar is a Registered Dietitian with a Master of Public Health, specializing in PCOS, weight loss, fatty liver, and diabetes. Based in Toronto, Sana brings over 12 years of experience helping women feel at home in their bodies without restriction, shame, or sacrificing their cultural food roots.

    📌 Sana’s Website: https://www.pcosweightlossdietitian.com/

    📌 Sana’s Instagram: https://www.instagram.com/pcos.weightloss.dietitian/

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    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 Body Composition Meal Plan & Resource Set: https://www.leighmerotto.com/shop

    📌 The Upside of Stress Book: https://amzn.to/4jXHdlE

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    ✉️ CONNECT WITH ME: ⤵️

    📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

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    If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

    If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    1 時間 6 分
  • 07: Why Does Stress Make My IBS & Digestion Worse? (Listener Q&A)

    07: Why Does Stress Make My IBS & Digestion Worse? (Listener Q&A)
    2025/05/08

    Welcome to our first listener Q&A Episode! This question comes from Bianca from Canada: Why does stress make my IBS and digestive symptoms worse?

    This topic is super important, and fairly complex. I see the connection play out very often in my clients with digestive issues like IBS, SIBO and IBD. More often than not, they know that stress is a huge trigger for flare-ups. And when they come to me, many are often in a high-stress state due to their life commitments, work, family, etc.But also more often than not, they don’t realize how much stress is actually affecting their digestion and ability to heal from IBS.


    ⏱️ Chapters:

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    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 The Tapping Solution App (50% Off Annual Subscription + 2 Week Free Trial)

    📌 The Powerful Effect of Stress on Your Gut Health and IBS Symptoms

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    ✉️ CONNECT WITH ME: ⤵️

    📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

    🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠

    🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠

    👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

    If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

    If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    20 分
  • 6: From GI Distress to PB Success: How to Master Your Running Nutrition

    6: From GI Distress to PB Success: How to Master Your Running Nutrition
    2025/05/02
    Today, we’re tackling a topic that so many runners struggle with—how to fuel properly to prevent GI distress. Whether you’ve experienced mid-run stomach cramps, bloating, or the dreaded emergency bathroom stop, you know how much gut issues can derail your performance. So, how can you fuel smarter and run stronger? Fuelling endurance while balancing gut health is a topic I work with many of my coaching clients on, and joining me in this discussion is fellow Dietitian Stephanie Small! ⏱️ Chapters: 0:00 – Intro1:29 – Today’s Topic & Our Guest: Stephanie Small, Sports Dietitian & PhD Student3:14 – Stephanie’s Background & Current Work4:48 – Ironman Training & Time Management6:10 – How Stephanie Got into Sports Nutrition8:08 – Why Fueling Matters for Runners10:30 – Fueling Before Short & Long Runs13:04 – Is Fasted Running Helpful? (Spoiler: Not Really)16:38 – When & How to Fuel During Long Runs20:29 – Fat as Fuel? Why It’s Not Ideal for Performance23:40 – Avoiding GI Issues While Fueling27:32 – Gels vs. Real Food: Budget-Friendly Fueling37:04 – Carb Loading Explained & Practical Tips46:06 – Final Tips for Half & Full Marathon Nutrition—👤 Today’s Guest: Stephanie Small RD MPhStephanie is a Toronto-based Sports Dietitian, PhD student, and the owner of Stephanie Small Coaching. She specializes in helping athletes—from marathon runners and triathletes to MMA fighters and corporate professionals—optimize their performance through science-driven, realistic nutrition strategies. Not only does Stephanie bring her expertise as a dietitian, but she’s also an accomplished endurance athlete herself. She’s completed a 50k ultramarathon, three marathons, three half-marathons, and is currently training for an Ironman in 2025!📌 Stefanie's Instagram: https://www.instagram.com/stephaniesmall.rd/📌 Stefanie's Website: https://stephaniesmallcoaching.com/—👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 IBS and High-Intensity Exercise: Your Guide to Train Smart Without the Gut Flare-ups📌 Pre & Post-Workout For a Happy Gut Mini Course—✉️ CONNECT WITH ME: ⤵️📱⁠⁠⁠Follow on Instagram⁠⁠🎁 ⁠⁠Grab a Freebie!⁠⁠ 🖥️ ⁠ Shop the Resource Suite⁠⁠👩🏻‍⚕️ ⁠⁠Apply For Coaching⁠⁠If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧 If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    52 分
  • 5: IBS & Anxiety: Navigating This Common Connection With FODMAP Everyday

    5: IBS & Anxiety: Navigating This Common Connection With FODMAP Everyday
    2025/04/23
    Today’s episode is a recording from a live webinar I recorded with Dede Wilson, Cofounder of FODMAP Everyday® and The Queen Zone™. If you experience both irritable bowel syndrome (IBS) and anxiety, you are not alone. These two conditions occur together more often than you may have realized.⏱️ Chapters: 00:00 – Intro01:31 – Meet your hosts: Leigh Merotto & Dédé Wilson02:54 – How common is anxiety with IBS?05:00 – Anxiety vs. stress: What’s the difference?07:28 – Gut-brain connection explained09:04 – Why IBS & anxiety often overlap13:41 – FODMAP fears: Why staying restricted can backfire17:02 – The 3 phases of the low FODMAP diet21:08 – IBS & gut inflammation: What we know25:06 – Are probiotics helpful for IBS?29:07 – Non-food triggers: Sleep, stress, and timing32:57 – Real-life strategies for eating out with confidence35:30 – Gut-directed hypnotherapy: Can it help?39:05 – Intermittent fasting & IBS: A risky combo?44:30 – Food intolerance tests: Fact vs. fiction56:00 – Breaking the restriction-anxiety cycleFODMAP Everyday is an incredible resource to help you thrive on the low FODMAP Diet with IBS! Checkout FODMAP Everyday for evidence-based, comprehensive guides, recipes and resources for your low FODMAP Diet Journey. You can find lots of evidence based blogs written by various Monash trained Dietitians including several from yours truly, as well as low FODMAP recipes, product guides and more. 📌 FODMAP Everyday Website📌 FODMAP Everyday on Instagram—👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 Read My Article About IBS And Anxiety —✉️ CONNECT WITH ME: ⤵️📱⁠⁠⁠Follow on Instagram⁠⁠🎁 ⁠⁠Grab a Freebie!⁠⁠ 🖥️ ⁠ Shop the Resource Suite⁠⁠👩🏻‍⚕️ ⁠⁠Apply For Coaching⁠⁠If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧 If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    1 時間 2 分
  • 4: Abdominal Massage: Hands on Healing For Visceral Hypersensitivity, Bloating & Constipation

    4: Abdominal Massage: Hands on Healing For Visceral Hypersensitivity, Bloating & Constipation
    2025/04/18
    In this episode, we’re diving deep (literally!) into the world of abdominal massage—a powerful yet often overlooked tool for supporting digestion, relieving abdominal discomfort, and improving gut health. Our guest, Benedict San Juan, shares how this hands-on technique can benefit those struggling with IBS, constipation, bloating, reflux, PMS, and even post-surgical adhesions. ⏱️ Chapters:00:00 – Welcome & episode intro01:06 – Meet guest: Benny San Juan, RMT05:56 – Intro to abdominal massage: benefits & common conditions08:18 – How Benny got into abdominal massage10:16 – Patient response & common concerns12:19 – Visceral hypersensitivity & IBS15:47 – What a typical treatment session looks like21:45 – Session structure: full-body + abdominal massage22:59 – Diaphragmatic breathing & relaxation24:52 – Frequency of treatment26:10 – Proactive vs reactive massage strategy26:46 – Benny’s holistic, tailored treatment approach27:13 – Hot/cold therapy (contrast hydrotherapy)32:35 – What is visceral manipulation & how it differs34:53 – Cautions & contraindications37:50 – What if a patient is in a flare-up?40:04 – At-home techniques: I-L-U massage, breathing, contrast therapy43:57 – How to find an RMT specializing in abdominal massage46:27 – Final thoughts: everyone can benefit from abdominal massage48:03 – How to Connect With Benny—👤 TODAY'S GUEST: Benedict San Juan RMTBenedict (Benny) San Juan is a Registered Massage Therapist. Benny graduated from Sutherland-Chan School of Massage Therapy and has been practicing since 2016. He currently practices at Heal Space in Toronto. Benny offers a collaborative approach to therapy by listening to his patient’s needs and goals. He performs a thorough assessment which guides his treatment plan. Benny uses a variety of massage techniques and educates his patients on self-care exercises so they can take better care of themselves.📌 Heal Space (Toronto Clinic)📌 Benny's Instagram—👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 ⁠Vagus Nerve & IBS⁠📌 ⁠What is Visceral Hypersensitivity & What Can You Do About It📌⁠ ILU Massage—✉️ CONNECT WITH ME: ⤵️📱⁠⁠⁠Follow on Instagram⁠⁠🎁 ⁠⁠Grab a Freebie!⁠⁠ 🖥️ ⁠ Shop the Resource Suite⁠⁠👩🏻‍⚕️ ⁠⁠Apply For Coaching⁠⁠If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧 If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    51 分
  • 3: Conquering Fatty Liver Disease: How to Foster a Healthy Gut-Liver Axis

    3: Conquering Fatty Liver Disease: How to Foster a Healthy Gut-Liver Axis
    2025/04/11
    In this episode of The GutFit Nutrition Podcast, we’re speaking all about fatty liver disease and the connection to the gut microbiome. Whether you're struggling with fatty liver and IBS, looking for expert guidance on fatty liver disease, or want practical strategies to support your gut-liver axis, this episode has you covered.⏱️ Chapters:00:00 – Intro 02:22 – Meet Andy De Santis, RD04:41 – What Is the Liver & What Does It Do?08:18 – Signs, Symptoms, and Risks of Fatty Liver10:23 – Definitions: NAFLD vs MAFLD12:48 – Common Tests & Predictive Indicators15:04 – Connection Between IBS, SIBO & Fatty Liver16:45 – Visceral Fat vs. Liver Fat20:42 – What Causes Fatty Liver Disease?24:05 – Nutrition Strategies for Prevention36:13 – The Gut-Liver Axis Explained42:00 – Nutrition Prescription: The High-Polyphenol Mediterranean Diet46:15 – Processed vs. Whole Foods in Liver Support47:22 – Fermented Foods & Probiotics49:17 – Misunderstood Superfoods: Coffee, Fruit, and Chocolate52:39 – Sustainable Lifestyle Changes53:04 – Lifestyle Strategies Beyond Diet56:48 – HIIT vs. Steady-State Cardio57:41 – Debunking Detoxes & Cleanses1:01:36 – How to Connect with Andy—👤 Today's Guest: Andy De Santis RD MPHAndy is a registered dietitian in private practice, social media enthusiast and multi-time published author from Toronto, Canada. He graduated from the University of Toronto School Of Public Health with a master's focused on public health nutrition in 2014 before starting this career in the research and education department of Diabetes Canada. Andy operates a private practice in Toronto, Canada where he sees a wide range of patients but has spent the last several years honing his skills in the world of fatty liver disease - a condition which affects 1/3 of the population and for which nutrition has a massive role to play. 📌 Andy's Website 📌 Andy's Instagram 📌 Essential Diet For Fatty Liver—👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 The Fascinating Connection Between Liver Disease, SIBO and Your Gut Health📌 Fatty Liver Disease & IBS: Supporting Your Gut-Liver Axis and How to Eat If You Have Both Conditions—✉️ CONNECT WITH ME: ⤵️📱⁠⁠Follow on Instagram⁠🎁 ⁠Grab a Freebie!⁠ 🖥️ Shop the Resource Suite⁠👩🏻‍⚕️ ⁠Apply For Coaching⁠If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧 If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    1 時間 3 分
  • 2: Visceral Hypersensitivity & IBS With FODMAP Everyday

    2: Visceral Hypersensitivity & IBS With FODMAP Everyday
    2025/04/04
    This episode was a recording from a live webinar hosted by the amazing FODMAP Everyday. We dive deep into Visceral Hypersensitivity (VH) which is considered a hallmark of IBS and is likely responsible for the discomfort and pain you experience. Listen as I chat with Dede Wilson from FODMAP Everyday on this oh-so important topic!⏱️ Chapters: 00:00 – Welcome & Episode Intro01:00 – Meet Dede Wilson & FODMAP Everyday02:07 – What Is Visceral Hypersensitivity?06:00 – Nervous System & Gut Connection11:00 – Why the Low FODMAP Diet Works15:00 – Causes of Visceral Hypersensitivity20:00 – Leaky Gut & Gut Barrier Breakdown22:30 – How to Improve Visceral Hypersensitivity26:00 – Gut-Directed Hypnotherapy & Nerva28:00 – Anti-Inflammatory Diet Strategies31:00 – Fiber, Fermented Foods & Microbiome Support33:00 – Probiotics & Supplement Options35:00 – Peppermint Oil & Other Natural Supports38:30 – Supporting Nerve Health: Blood Sugar & Nutrients41:30 – Triggers to Reduce (FODMAPs, Clothing, Meals)43:00 – Listener Q&A59:00 – Closing Thoughts & How to Connect—THANK YOU TO FODMAP EVERYDAY!Checkout FODMAP Everyday for evidence-based, comprehensive guides, recipes and resources for your low FODMAP Diet Journey. 📌 FODMAP Everyday YouTube 📌 FODMAP Everyday Website📌 FODMAP Everyday Instagram —👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 Check Out My Article on Visceral Hypersensitivity & IBS —✉️ CONNECT WITH ME: ⤵️📱⁠⁠Follow on Instagram⁠🎁 ⁠Grab a Freebie!⁠ 🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠⁠👩🏻‍⚕️ ⁠Apply For Coaching⁠If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧 If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    1 時間 1 分
  • 1: What is Gut Health? (And How to Know If Yours is In Top Shape)

    1: What is Gut Health? (And How to Know If Yours is In Top Shape)
    2025/04/04

    In this first episode of the GutFit Nutrition Podcast, we’re chatting all about gut health. If you’ve been wondering what exactly it means to have good gut health, and what that looks like (bowel movements, symptoms, energy & more), this episode has you covered!

    ⏱️ Chapters:

    00:00 Welcome to the GutFit Revolution Podcast

    00:48 What Is Gut Health?

    02:01 How Digestion Works: GI Tract 101

    04:23 Defining a Healthy Gut

    05:00 What Are Healthy Bowel Movements?

    07:01 Signs of a Healthy Gut

    10:13 Gut Health Is Whole Body Health

    12:02 Gut Microbiome & Its Roles

    14:17 What Impacts the Gut Microbiome?

    15:31 Understanding Healthy Poop

    18:21 Let's Talk About Bloating

    20:39 Normal vs. Problematic Bloating

    21:48 Final Thoughts + What’s Coming Up

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    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 What Is the Gut Microbiome?

    📌 Shop Leigh's Favourite Gut Health Products

    —


    ✉️ CONNECT WITH ME: ⤵️

    📱⁠Follow on Instagram

    🎁 Grab a Freebie!

    🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠
    👩🏻‍⚕️ Apply For Coaching


    If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

    If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!
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    22 分