Episodes

  • 16: Gut Check: Is Your Microbiome Holding Back Your Fitness Goals? With Eric Williamson PhD, RD, MSc

    16: Gut Check: Is Your Microbiome Holding Back Your Fitness Goals? With Eric Williamson PhD, RD, MSc
    Aug 1 2025
    Today, we’re exploring a topic that bridges the gap between your gut microbiome and your body goals: how your gut health can influence sports performance and body composition.We know the gut microbiome plays a critical role in digestion and immunity — but emerging research is revealing its powerful impact on everything from how we build muscle, manage body fat, and recover from training, to how we perform during endurance activities and high-intensity workouts.⏱️ Chapters: (0:27) – Intro(1:55) – Guest Intro: Eric Williamson, RD, PhD(4:15) – Who Eric Helps & His Work at Canyon Ranch(8:12) – Eric’s Journey into Sports & Nutrition(13:39) – What Is the Gut Microbiome?(14:30) – Defining Body Composition & How to Measure It(21:32) – Why Muscle Mass Matters for Healthspan(26:59) – Can Gut Health Affect Body Composition?(34:12) – Probiotics for Fat Loss: Myth vs. Evidence(43:03) – Food-Based Strategies for Gut & Body Composition(48:04) – Gut Microbiome & Sports Performance (VO2 Max)(58:57) – Testing for Longevity: DEXA, VO2 Max, and More(1:05:12) – Final Takeaways & Practical Advice—👤 Today’s Guest: Eric Williamson, PhD, RD, MSc, CSSD, ​CSCSEric Williamson, RD, PhD, is a leading expert in nutrition and metabolism. He holds a BA in Kinesiology and a BSc in Nutrition from Western University, and completed his MSc and PhD in Exercise Nutrition and Metabolism at the University of Toronto. Eric has been a Registered Dietitian for over 10 years, and is also a Certified Specialist in Sports Dietetics and a Certified Strength and Conditioning Specialist. He has worked with a wide range of individuals, from elite athletes to busy professionals, helping them optimize their health through evidence-based, personalized nutrition strategies.Currently, Eric serves as the Director of Nutrition at Canyon Ranch, a premier health resort with multiple properties across the US.📌 Eric’s Website📌 Eric's Instagram—👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️📌 Gut Microbiota and Exercise Performance📌 Probiotics: It May Not All Be Positive📌 ​​Fibre: The Forgotten Carbohydrate in Sports Nutrition Recommendations📌 Gut-Muscle AxisExists and May Affect Skeletal Muscle Adaptation to Training—✉️ 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 hr and 8 mins
  • 15: Bloat Culprits — Should I Skip Carbonated Drinks, Using a Straw, & Drinking Smoothies?

    15: Bloat Culprits — Should I Skip Carbonated Drinks, Using a Straw, & Drinking Smoothies?
    Jul 25 2025

    In this episode, we address a listener's question about common bloating culprits like carbonated drinks, straws, and smoothies. We dive into the science behind bloating, distinguishing it from distension, and explores various causes such as gas-producing foods, constipation, and microbiome imbalances. We discuss practical advice on managing these triggers and emphasizes the importance of personalized approaches to gut health.

    ⏱️ Chapters:

    • (0:00) – Welcome & Intro
    • (1:06) – Listener Q&A: Noura’s Bloating Question
    • (1:44) – What Is Bloating vs. Distension?
    • (2:23) – Common Causes of Bloating
    • (3:23) – Backup Bloat & Constipation
    • (5:30) – Carbonated Drinks & Bloating
    • (7:22) – Stepwise Approach to Fizzy Drinks
    • (8:37) – Straws: Myth or Trigger?
    • (9:57) – Why Smoothies Can Cause Bloating
    • (12:50) – Tips to Make Smoothies Gut-Friendly
    • (13:55) – Personalized Approaches to Bloating
    • (16:08) – Gut Harmony Method Program & Final Takeaways

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    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 Gut Harmony Method Program

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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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    18 mins
  • 14: Pelvic Pain, Leaking, Urgency? Creating a Therapeutic Exercise Plan With Pelvic Floor Dysfunction

    14: Pelvic Pain, Leaking, Urgency? Creating a Therapeutic Exercise Plan With Pelvic Floor Dysfunction
    Jul 18 2025

    If you’ve been feeling frustrated, limited, or even afraid to move because of pelvic floor symptoms like leaking, urgency or pelvic pain — you’re not alone. These symptoms are common especially in those dealing with gastrointestinal issues like IBS, IBD and endometriosis. This episode will give you hope, validation, and the tools to start rebuilding trust in your body.

    ⏱️ Chapters:

      • (0:00) – Intro
      • (2:18) – Meet the Guest: Courtenay Pollock, Exercise Physiologist
      • (3:06) – What Is an Exercise Physiologist & How They Differ from Personal Trainers
      • (10:30) – How Pelvic Health Became Courtenay’s Focus
      • (16:22) – What Is the Pelvic Floor & What Does It Do?
      • (20:27) – Signs of Pelvic Floor Dysfunction
      • (23:39) – IBS, Constipation & the Pelvic Floor Connection
      • (26:24) – Common Causes of Pelvic Floor Dysfunction
      • (31:38) – Weak vs. Tight Pelvic Floor: Key Differences
      • (37:01) – Nervous System Regulation & Pelvic Floor Health
      • (46:51) – What a Supportive Exercise Plan Can Look Like
      • (55:57) – Rapid-Fire Segment: Rating Popular Pelvic Floor Tools
      • (1:08:06) – Final Advice for Supporting Your Pelvic Floor


    • 👤 Today’s Guest: Courtenay Polock, APD

      Joining me all the way from Australia is Courtenay Polock, Accredited Exercise Physiologist and founder of Her Exercise Physiology — a virtual clinic providing accessible, evidence-based care for women, with a special focus on pelvic health across the lifespan. Courtenay has extensive experience in helping women navigate endometriosis, chronic pelvic pain, postpartum recovery, and more — and she’s here to share her expertise on how to build an intentional, supportive exercise plan that works with your body, not against it.

      📌 Courtenay's Website

      📌 Courtenay’'s Instagram

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      👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

      📌 Squatty Potty

      —


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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 hr and 15 mins
  • 13: Digestive Distress & Period Pain? The IBS and Endometriosis Link Explained

    13: Digestive Distress & Period Pain? The IBS and Endometriosis Link Explained
    Jun 20 2025

    Endometriosis affects 1 in 10 women, yet many still go years without answers. Symptoms can range from intense pelvic pain and painful periods to bloating, bowel and bladder issues, fatigue, infertility, and more.

    And for those with IBS, it can be incredibly confusing to tease apart what’s gut-related and what might be something more. In today’s episode we will chat about what endometriosis is, the link with IBS and gut health, and how to seek support if you suspect you have endometriosis alongside gut issues.

    ⏱️ Chapters:

    • (00:00) — Intro
    • (00:30) — Welcome to the GutFit Nutrition Podcast
    • (01:56) — Meet Cindy: dietitian & endometriosis specialist
    • (03:00) — Cindy’s 15-year journey to an endometriosis diagnosis
    • (06:55) — Limited conventional options & the rise of integrative care
    • (10:54) — What is endometriosis? A clear, simple explanation
    • (13:43) — How to get diagnosed: surgery, scans & red flags
    • (19:01) — When endometriosis gets misdiagnosed as IBS
    • (24:59) — Can you still have endo even if your scans are normal?
    • (31:34) — Common overlapping conditions: PCOS, IBD, autoimmune & more
    • (33:16) — Why IBS is three times more likely with endo
    • (43:05) — How Cindy supports gut health in clients with endo
    • (46:58) — Why constipation makes endo symptoms worse
    • (53:17) — How long does it take to see improvements with treatment?
    • (1:07:19) — Summary & Final Takeaways


    👤 Today’s Guest: Cindy Dabrowska, MAN RD

    To help me break this all down today is Cindy Dabrowska, a registered dietitian, with a masters degree in applied human nutrition. She is an endowarrior and founder of The Supportive Endo RD, a private practice that uses medical nutrition therapy and functional medicine principles to support women with endometriosis and infertility.

    📌 Cindy's Website

    📌 Cindy's Instagram

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    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    *Resources & Links Mentioned:*📌 Endometriosis and irritable bowel syndrome: A systematic review and meta-analyses

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    ✉️ CONNECT WITH ME: ⤵️

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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 hr and 10 mins
  • 12: Should I Use Digestive Enzymes For Meals That Could Trigger My IBS or Gut Symptoms?

    12: Should I Use Digestive Enzymes For Meals That Could Trigger My IBS or Gut Symptoms?
    Jun 13 2025

    Told to take digestive enzymes to help with your IBS, or combat meals you think might trigger your gut symptoms? Let’s dive into another listener question in this week’s episode! We discuss what digestive enzymes are, which ones are helpful for various intolerances (FODMAPs, lactose, etc.) and which you might want to consider (and skip!).

    ⏱️ Chapters:

    • (0:00) Welcome to the GutFit Nutrition Podcast
    • (0:47) Intro to Listener Q&A Episode
    • (1:12) Listener Question: Should I Take Digestive Enzymes?
    • (1:28) What Are Digestive Enzymes?
    • (1:49) When Are Digestive Enzymes Needed?
    • (2:12) IBS & FODMAP Intolerances Explained
    • (2:49) Lactase Enzymes for Lactose Intolerance
    • (3:13) FODZYME: Enzyme Blend for FODMAPs
    • (4:20) General Digestive Enzymes: Are They Worth It?
    • (4:55) EPI: Exocrine Pancreatic Insufficiency Overview
    • (6:00) Diagnosing EPI & When to See a Doctor
    • (6:22) Prescription Enzymes vs Over-the-Counter
    • (7:12) Summary: When Enzymes Are Helpful
    • (7:25) Final Thoughts

    —


    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 FODZYME: Save 15% off your first order!

    —


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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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    8 mins
  • 11: Why Does Fibre Make my IBS Symptoms Worse?

    11: Why Does Fibre Make my IBS Symptoms Worse?
    Jun 6 2025

    In episode 11, we’re answering the question “Why does fibre make my IBS symptoms worse”? You’ve heard (or been told) that fibre is good for you - it can solve all your IBS problems! And yet, when you eat more, you get more gas, pain and bloating. What gives? We dive into why this happens, and what you can do about it in today’s episode.

    ⏱️ Chapters:

    • (0:00) Welcome and intro to the GutFit Nutrition Podcast
    • (0:49) Listener question: Why does increasing fiber worsen my IBS?
    • (1:44) Visceral hypersensitivity explained
    • (2:28) Research: IBS pain response to gut stretching
    • (3:34) Connection between fiber, microbiome imbalance, and symptoms
    • (4:00) Three keys: fiber amount, type, and balance
    • (4:57) Recommended daily fiber intake for IBS
    • (5:20) How fiber fuels gut bacteria and supports gut health
    • (5:44) What happens when fiber intake is too low
    • (6:08) Final thoughts: You can increase fiber with IBS strategically

    —


    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 Visceral Hypersensitivity & IBS

    📌 When the Body Says No by Gabor Mate

    —


    ✉️ CONNECT WITH ME: ⤵️

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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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    7 mins
  • 10: Struggling to Hydrate and Always Have to Pee? Let's Talk Overactive Bladder (and the IBS Connection)

    10: Struggling to Hydrate and Always Have to Pee? Let's Talk Overactive Bladder (and the IBS Connection)
    May 30 2025

    In this episode of the GutFit Nutrition Podcast, we’re talking about the symptoms and impacts of Overactive Bladder (OAB), and link to IBS and digestive issues. This episode will empower you to take control with diet/lifestyle strategies and seek expert support, rather than simply living with it.

    ⏱️ Chapters:

    • (0:00) – Introduction
    • (1:46) – Introduction to the episode and focus on overactive bladder (OAB)
    • (2:24) – Meet Callie K, the Bladder Dietitian and her personal story
    • (5:00) – Callie’s journey from IC diagnosis to OAB and treatment challenges
    • (7:25) – Signs and symptoms of overactive bladder
    • (9:00) – Common root causes of OAB including pelvic floor and nervous system
    • (12:00) – How chronic stress and nervous system dysregulation affect the bladder
    • (15:00) – The gut-bladder connection and impact of IBS on urinary symptoms
    • (16:45) – Nervous system regulation as a key to bladder symptom relief
    • (20:56) – Overview of conventional OAB treatments and their limitations
    • (24:01) – OAB in active individuals and runners with IBS
    • (25:55) – Importance of proper hydration and common bladder irritants
    • (29:01) – Harmful bladder habits to stop doing right now
    • (32:07) – Dietary triggers for OAB and how to test sensitivities
    • (38:34) – Callie’s top takeaways for improving bladder health
    • (41:09) – How to connect with Callie K and learn more about her work


    👤 Today’s Guest: Callie Krajcir, MS, RD

    Callie Krajcir, MS, RD, The Bladder Dietitian®, is a Registered Dietitian and leading expert in bladder health. Living with interstitial cystitis (IC) her entire life and OAB during her college years has fueled her passion for helping others with IC, OAB and related conditions. Callie is the founder of Callie K Nutrition, the IC You Podcast, and social media platforms (@callieknutrition) that have empowered hundreds to find relief from bladder pain, urgency, and frequency through practical diet and lifestyle changes. She also serves as Vice Chair of the Board of Directors for the Interstitial Cystitis Association, advocating for awareness and better care for those living with IC.

    📌 Callie’s Website

    📌 Callie’s Instagram

    📌 IC You Podcast

    —


    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 Book: When the Body Says No by Gabor Mate

    —


    ✉️ CONNECT WITH ME: ⤵️

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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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    43 mins
  • 9: What's the Best Way to Diagnose IBS?

    9: What's the Best Way to Diagnose IBS?
    May 23 2025

    In this episode, we’re diving into the actual diagnosis of Irritable Bowel Syndrome (IBS). As an IBS and gut health Dietitian, I am always explaining to my clients and community that IBS is a true medical diagnosis and that your symptoms are valid! We discuss the hallmark symptoms of IBS, IBS subtypes, common drivers and causes of IBS, and how to receive a proper diagnosis.

    ⏱️ Chapters:

    • (00:00) – Intro

    • (00:48) – Listener Q&A Intro & Today’s Question: “How do you diagnose IBS?”

    • (01:37) – Is IBS a real medical condition? Busting the myth

    • (02:03) – Common IBS symptoms explained

    • (03:34) – 4 Types of IBS (Rome IV Criteria)

    • (05:02) – How IBS is diagnosed (Rome IV diagnostic framework)

    • (06:57) – IBS vs. Other GI Conditions

    • (07:59) – Red flags to rule out before IBS diagnosis

    • (09:11) – Tests that are unreliable for IBS (IGG, GI Map, Viome, etc.)

    • (11:18) – IBS Smart Test: A promising tool for post-infectious IBS

    • (12:34) – Tips for preparing to talk to your doctor

    • (13:36) – Building a strong care team for IBS management

    • (14:50) – You're not alone: IBS affects millions

    • (15:17) – How to apply for coaching & my Gut Harmony Method Program for lasting IBS relief

    —

    👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

    📌 IBS Explained Article

    📌 Learn More About My Gut Harmony Method Program (IBS & Gut Health Coaching)

    📌 Rome IV Diagnostic Criteria for IBS

    ✨Join my FREE MASTERCLASS - Steal My Ultimate Gut Relief Roadmap: 6 Steps to Lasting IBS Control on June 3rd & 4th. ⁠Save your seat here.

    —

    ✉️ CONNECT WITH ME: ⤵️

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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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    17 mins