The GutFit Nutrition Podcast – Details, episodes & analysis

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. 

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👤 TODAY'S GUEST: Benedict San Juan RMT

Benedict (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

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 ⁠Vagus Nerve & IBS⁠

📌  ⁠What is Visceral Hypersensitivity & What Can You Do About It

📌⁠ ILU Massage

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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!

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, RD
• (04:41) – What Is the Liver & What Does It Do?
• (08:18) – Signs, Symptoms, and Risks of Fatty Liver
• (10:23) – Definitions: NAFLD vs MAFLD
• (12:48) – Common Tests & Predictive Indicators
• (15:04) – Connection Between IBS, SIBO & Fatty Liver
• (16:45) – Visceral Fat vs. Liver Fat
• (20:42) – What Causes Fatty Liver Disease?
• (24:05) – Nutrition Strategies for Prevention
• (36:13) – The Gut-Liver Axis Explained
• (42:00) – Nutrition Prescription: The High-Polyphenol Mediterranean Diet
• (46:15) – Processed vs. Whole Foods in Liver Support
• (47:22) – Fermented Foods & Probiotics
• (49:17) – Misunderstood Superfoods: Coffee, Fruit, and Chocolate
• (52:39) – Sustainable Lifestyle Changes
• (53:04) – Lifestyle Strategies Beyond Diet
• (56:48) – HIIT vs. Steady-State Cardio
• (57:41) – Debunking Detoxes & Cleanses
• (1:01:36) – How to Connect with Andy

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👤 Today's Guest: Andy De Santis RD MPH

Andy 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

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👩🏻‍💻 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

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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!

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 Intro
• (01:00) – Meet Dede Wilson & FODMAP Everyday
• (02:07) – What Is Visceral Hypersensitivity?
• (06:00) – Nervous System & Gut Connection
• (11:00) – Why the Low FODMAP Diet Works

• (15:00) – Causes of Visceral Hypersensitivity
• (20:00) – Leaky Gut & Gut Barrier Breakdown
• (22:30) – How to Improve Visceral Hypersensitivity
• (26:00) – Gut-Directed Hypnotherapy & Nerva
• (28:00) – Anti-Inflammatory Diet Strategies
• (31:00) – Fiber, Fermented Foods & Microbiome Support
• (33:00) – Probiotics & Supplement Options
• (35:00) – Peppermint Oil & Other Natural Supports
• (38:30) – Supporting Nerve Health: Blood Sugar & Nutrients
• (41:30) – Triggers to Reduce (FODMAPs, Clothing, Meals)
• (43:00) – Listener Q&A
• (59:00) – Closing Thoughts & How to Connect

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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

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Check Out My Article on Visceral Hypersensitivity & IBS

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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!

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 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

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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!

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) – Intro
• (1:29) – Today’s Topic & Our Guest: Stephanie Small, Sports Dietitian & PhD Student
• (3:14) – Stephanie’s Background & Current Work

• (8:08) – Why Fueling Matters for Runners
• (10:30) – Fueling Before Short & Long Runs
• (13:04) – Is Fasted Running Helpful?
• (16:38) – When & How to Fuel During Long Runs
• (20:29) – Fat as Fuel? Why It’s Not Ideal for Performance
• (23:40) – Avoiding GI Issues While Fueling
• (27:32) – Gels vs. Real Food: Budget-Friendly Fueling
• (37:04) – Carb Loading Explained & Practical Tips
• (46:06) – Final Tips for Half & Full Marathon Nutrition

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👤 Today’s Guest: Stephanie Small RD MPh

Stephanie 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/

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👩🏻‍💻 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

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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!

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) – Intro
• (01:31) – Meet your hosts: Leigh Merotto & Dédé Wilson
• (02:54) – How common is anxiety with IBS?
• (05:00) – Anxiety vs. stress: What’s the difference?
• (07:28) – Gut-brain connection explained
• (09:04) – Why IBS & anxiety often overlap
• (13:41) – FODMAP fears: Why staying restricted can backfire
• (17:02) – The 3 phases of the low FODMAP diet
• (21:08) – IBS & gut inflammation: What we know
• (25:06) – Are probiotics helpful for IBS?
• (29:07) – Non-food triggers: Sleep, stress, and timing
• (32:57) – Real-life strategies for eating out with confidence
• (35:30) – Gut-directed hypnotherapy: Can it help?
• (39:05) – Intermittent fasting & IBS: A risky combo?
• (44:30) – Food intolerance tests: Fact vs. fiction
• (56:00) – Breaking the restriction-anxiety cycle

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FODMAP 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

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Read My Article About IBS And Anxiety 

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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!

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

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Book: When the Body Says No by Gabor Mate

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✉️ CONNECT WITH ME: ⤵️

📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

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🖥️ ⁠⁠ 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!

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. 

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👩🏻‍💻 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.

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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!

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:

• (0:35) – Intro
• (1:24) – Exploring the Gut-Hormone Connection in PCOS
• (2:07) – Guest Intro: Sana Motlekar, PCOS & Metabolic Health RD
• (4:35) – Sana’s Personal Journey & Cultural Focus
• (8:25) – What Is PCOS? Diagnosis Criteria Explained
• (10:35) – Misdiagnosis & Dismissal of PCOS Symptoms
• (15:49) – Root Causes: Insulin Resistance, Stress, Inflammation
• (21:31) – Conventional vs. Functional Approaches (Metformin, Birth Control)
• (27:15) – The Role of Gut Health in Hormone Regulation
• (33:35) – IBS, Dysbiosis & PCOS – What's the Link?
• (39:39) – How Gut Microbes Impact Estrogen & Androgens
• (43:57) – Top Nutrition Strategies for Managing PCOS
• (49:10) – Lifestyle Factors: Products, Toxins & Stress
• (52:52) – Movement & Exercise For PCOS
• (57:05) – Can You Do HIIT with PCOS?
• (1:00:35) – Final Takeaways

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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

🎁 ⁠⁠⁠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!

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.

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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!