There is only one absolute in health: the body never lies and it always keeps the score.
Join Leila Lutz, Health and Performance Coach, and experts in nutrition, physiology, medicine, psychology, coaching, and training from around the world. Together, they bring their wisdom and experience in unlocking the secrets you've always wanted to know, about what your body is telling you, and give you back the power in your own health journey.
The Myths of PCOS and Endometriosis with Jessica Ash
1:29:55Getting diagnosed with PCOS and/or Endometriosis can feel like a life sentence for some. I’ve seen two kinds of camps. One where women have been having issues with their cycle or periods and getting diagnosed and feeling like it was a really deflating, non solution answer and others who really struggle with the debilitating symptoms of either condition with repetitive surgery and medications. There are of course many band-aid approaches, like the pill and lots of dietary recommendations like quitting sugar, dairy, gluten etc, (and I say bandaid because as soon as you take off said bandaid, the wound opens up again), but what is the cause of these hormonal issues and how do we really overcome them so we can have beautiful, healthy reproductive systems and hormones? Jessica Ash is a Clinical Nutritionist, Functional Diagnostic Nutritionist and Holistic Health Coach and her course “Fully Nourished” has helped thousands of women overcome hormonal issues like PCOS, Endometriosis, rebalance their hormones after coming off birth control as well as solve underlying thyroid and hormonal issues. All with Food! In this episode we talk about: PolyCystic Ovarian Syndrome vs Cystic Ovaries How PCOS is diagnosed Genetics vs imprinting Adrenaline and Cortisol Giving up dairy and sugar Carbohydrates High blood sugar Low blood sugar Metformin The contraceptive pill as a solution Metabolic Syndrome Mitochondrial Dysfunction Focusing on weight loss Anaemia Iron Overload Mineral Deficiencies Oestrogen Dominance Oestrogen as an anti-inflammatory When Endometriosis returns after surgery Progesterone How metabolism is the foundation of healthy hormones The problem with bloods and pathology Liver health and detoxification See omnystudio.com/listener for privacy information.
The Myths of Healthy Fats with Matt Blackburn
1:19:37Ok, so what is healthy fat? We moved away from trans fats like margarine and cooking oils, but just because a fat is not a trans fat, does not mean it is healthy. Someone who has moved deep into the study of fats, especially PolyUnsaturated Fats or PUFAs, is Matt Blackburn. Matt is a health and longevity researcher and founder of the CLF Protocol, looking at what he believes to be the root cause of disease, calcification, lipofuscin and fibrosis. One of the huge things his program deals with, of course, is an indepth look at PolyUnsaturated Fatty Acids: what they are, what foods they are in - they are actually in a lot of “health foods” - how to balance them and how to detox from them. So today we’re going to be talking about all the different fats and how The Body Never Lies to us about fat for optimal metabolism and health. In this episode, Matt and I discuss: Saturated Fats Monounsaturated Fats PUFA Essential Fatty Acids EFAs Omega 3 and Omega 6 Oxygen Iron Copper Oxidative Stress Free Radical damage NAFD and liver function The importance of sugar and carbohydrates How To detox from PUFA Emotional connections Coffee PUFA and sunlight Vitamin E Matt hangs out on Instagram mostly as @mattblackburn but you can find out more about his protocol, Mitolife Academy and Mitolife supplements at www.matt-blackburn.com And don’t forget to subscribe to his podcast Mito Life Radio where you’ll hear some familiar friends, but also some super interesting guests. See omnystudio.com/listener for privacy information.
The Myths of Body Composition and Performance with Libby Wescombe
1:43:14So we have touched on sustainable weight loss with Kitty and Craig last episode, but now I want to get into the nitty gritty of body composition. So, say you are training consistently and you’re at a relatively acceptable weight, but you have a certain look you want to achieve. You want that toned and defined look and in your head it equates to eating less and training more. But does it in reality? And how does that work in the athletic space when we need to perform well at a particular sport, or when you just really like lifting or performing at a high intensity and don’t want to go into that stressed state that we’ve talked about in so many other episodes. Well I couldn’t think of anyone better to talk about this with than Libby Wescombe. Libby is a Sydney-based Personal trainer, Nutritionist, CrossFit Coach and ex Cross Fit Athlete with over ten years experience working with female clients to achieve their fitness and nutrition goals. Libby is on a mission to bring back common sense in an industry full of hype and aims to help women break free from the confusion that keeps them stuck in an unhealthy way of thinking so they can live healthier, happier, freer lives. In this episode, we discuss: Crossfit and the awesome foundation it gave Libby and how she works with high performance athletes. The myth of paleo dieting and how it affects cross fitters The myth of focusing on the number on the scale as a barometer of health Shifting from focusing on weight to body composition The importance of muscle mass and the myth of women getting huge Why you need to log so your coach can get your baseline How to “log” without logging Why you need to understand macros Are we actually over training? Periodisation and the myth of always going hard or performing at high intensity What actually happens when you lose weight Why recovery is not just sleep and why its different for everyone The importance of diet breaks and re-feeding The myth of cardio being bad for you and how to work in the different energy systems and have a positive carry over to body composition Building an aerobic base Overcoming “exercise intolerance” Why you put on weight when you change diets, especially going pro-metabolic The importance of consistency The problem with the caloric restriction we’re seeing in clients from sedentary to athletes You can have it all, but not at the same time If you got something out of the episode, I would love you to share your takeaways on instagram and tag me, @leilalutz and @libbywescombe and post in your stories. You can find Libby on instagram and at www.libbywescombe.com I highly recommend her program which you might have seen me participating in, in my instagram stories. See omnystudio.com/listener for privacy information.
The Myth of Calorie Restriction Kitty Blomfield and Craig McDonald
1:30:41Now I think most of my audience and followers know Kitty Blomfield. She’s my no BS metabolic bestie who rants on and on about getting off the restrictive diet hamster wheel, so you can build a body you love. Well, Kitty and her super duper business partner and life partner, Craigh McDonald, have coached hundreds of people through their win at life program. Now if you listened to my interview with nutritionist, Kira Sutherland and how to apply nutrition research into practice, you will know that most research studies are done for only 6 weeks and for us practitioners who have worked with clients over long periods of time and poured over months of food logs, we would argue that the data we have collected on sustainable weight loss is definitively more relative. Craigh and Kitty have coached hundreds of women through their program. Hundreds of women have put in their weekly data of food and subjective measures, not just weight loss, but health measures and they have achieved phenomenal weight loss transformations. And so I had to have Kitty and Craig on the show to get the low down on healthy sustainable weight loss and what it takes to get off the diet merry go round and build a body you love. Now, Kitty and Craig have their next break free challenge coming up and enrolments close 27th of September. So if you would like to have the amazing experience of working with them on your food and exercise for four weeks, so that you can break free from restrictive diets and build a body you love, please click here to join the waitlist. https://www.nustrength.com.au/bfc-waitlist And if you got something out of this episode, please let us know. Share your thoughts on instagram and tag me at @leilalutz as well as @kittyblomfield and @iamcraigmcdonald. In this episode we discuss: Why 12 week challenges on extreme caloric deficits appears to work at the time but are not sustainable Metabolic Adaptation and what it happens The difference between surviving and thriving Weightloss vs Optimisation How to get back to eating a healthy amount of food The importance of a food diary and data What your body down regulates Measuring your worth and success by a number on the scale Binge eating How Kitty and Craig work out BMR using the data from their clients What about science studies? Being your own scientific study. The importance of consistency, tracking, testing and measuring. How long do you have to track for? Intuitive Eating and why it doesn’t work for a lot of people. Fat loss is stressful Why you have to go so low in calories to lose weight? You have to earn the right to do a caloric deficit The importance of meal planning, food prep and logging See omnystudio.com/listener for privacy information.
The Myths of Adrenal Fatigue with Josh Rubin
1:09:56Josh Rubin’s interview on episode one, was one of the most popular in the series, so I gather most of you know him well. Honestly, I just love working with him anyways, so whether you guys liked him or not, he was coming back. Josh is a CHEK Level 4, Certified Nutritionist and is about to complete his studies in Osteopathic Medicine. If you don’t know Josh yet, I highly recommend you listen to his first interview on Metabolism and look him up as @realfoodganstas on Instagram. Josh has been helping people heal, using nutritional foundations, from metabolic issues such as thyroid disease and various fatigue syndromes for many years. Adrenal Fatigue is a term coined by the functional medicine practice. It has been helpful in many ways in recognising that there is such a thing as physiological burnout. We need to make space for that or we will never heal. But Josh and I really share the view that the blanket diagnosis and protocol skims the surface and may limit you in terms of recovery. Today we would like to discuss the adrenals and what they do and if they really can get fatigued or not. We also talk about what we need to do to get out of this syndrome that allows you to return to a fully nourished and energetic state, enjoying life. In this episode we discuss: Hans seyle General and Adaptation Syndrome Supplements Food intolerances Stage 1-3 of adrenal fatigue The Saliva test and unbound cortisol Sugar and salt cravings Mineral ratios Adrenal thyroid relationship Temp and pulse Histamine intolerance Oestrogen dominance Liver detoxification myths Stress hormone addiction Finding the root cause of dysfunction I highly recommend Josh’s program, the RTN Method. He and his wife Jeanne are available for one on one and group sessions and you can find them at www.eastwesthealing.com and on instagram as @realfoodgangstas. If you took something away from this episode, I would love it if you shared it on instagram and tagged @realfoodgangstas and @leilalutz I would also be so grateful if you would rate and review the podcast. And remember to subscribe so you never miss an episode. See omnystudio.com/listener for privacy information.
The Myths of Pathology with Keith Littlewood
1:37:14What happens when you go to the doctor and your bloods all look normal, but you are still feeling suboptimal? I have clients who feel chronically ill, fatigued and hormonal, yet at a glance, they can appear normal on standard blood tests. So what then? Well, this is one of the reasons I started The Body Never Lies because there just are too many people coming to me with this story and I am sure that is the same for my guest Keith Littlewood. You might remember Keith, aka Tommo from the last series. He has a masters in endocrinology and is currently embarking on his PhD in endocrinology. If you’d like to donate to his much needed research project, please scroll down for the link In this episode we discuss: Tommos journey to a masters in endocrinology Stress environment and inherited physiology Endocrine cascade and what makes blood tests inaccurate What is endocrinology ? Dogma of nutrition and not affecting physiology Different hormones that aren’t sex hormones Thyroid and pregnancy and miscarriage Physiology suppressed by stressed state The effects of statins on blood sugar The problems with general practice The problems of functional medicine Nutrition and stress are the driving factors Adrenal fatigue Blood vs cells Why blood tests need to be looked in context Blood values can be suppressed by stress hormones What we should be looking at in blood tests and function What is thyroid? Thyroid is so much more than thermogenics Pollutants and thyroid physiology and reproduction 7:40 Non. Alcoholic fatty liver disease Oestrogen levels Low heart rate Muscle pain and stiffness Stress and normal TSH Low heart rate and the fitness response - adaptive function Health is the foundation for fitness not the other way around Coronary calcification Long distance athlete physiology The cholesterol myth Lowering blood sugar with metformin Longevity and anti ageing Research and its limitations Saliva tests Organic acids Urine tests White coat syndrome The Dutch Test Misinformation about oestrogen and progesterone HRT for menopause High oestrogen states Lack of ovulation Menopause type symptoms How we eat in our teens/twenties effects menopause The contraceptive pill Male pathology What you should be measuring yourself Basal body Temperature armpit and oral and central compartment theory Heart rate and the staircase effect Achilles’ tendon reflex Low carb, Keto and physiology Fasting and auto phage and longevity Why you feel better when you don’t eat You can find Keith Littlewood on instagram as @tommolittlewood and at www.balancedbodymind.com I highly recommend his Functional Endocrinology course if you are a practitioner and he also has a great course for the general population wanting to increase their knowledge and understanding of health. If you would like to contribute to Tommo’s independent PhD study in endocrinology, please make a donation at: https://www.gofundme.com/f/independent-science-and-phd-research?utm_campaign=p_lico%20share-sheet&utm_medium=copy_link&utm_source=customer See omnystudio.com/listener for privacy information.
The Foundations of Nutrition Application with Kira Sutherland
1:44:19It is so confusing as a consumer, to know which nutrition protocol is right for you. The market is oversaturated with different diets and protocols and with the rise of social media, it is saturated with all types of practitioners and influences. How do you know what to do? Well, I think as a consumer, you have to get smarter and filter out the BS. I have had clients come to me telling me the most outrageous things they have been advised to do, from doctors, from dieticians, from health coaches, you name it. The qualification does not make the practitioner great. It is the application of the practice. There are, I believe, some fundamentals that need to be the absolute baseline for getting a result with nutrition and today’s episode is all about that. I hope at the end of this, you can be more discerning about what you do and who you work with and if you’re a practitioner go that extra mile for your clients. Kira Sutherland is a Naturopath and Sports Nutritionist with more than 25 years in clinical practice. Her focus in performance nutrition led her to be the first Naturopath in Australia to undertake the International Olympic Committees diploma in sports nutrition. She is also the 2019 winner of the BioCeuticals Integrative Medicine Award for Excellence in practice (Nutrition/Dietetics). And she is someone I look up to for a few reasons. She harps on about the basics to both her students and patients, she’s a stickler for food logs and measuring physiology and performance and she is amazing in what she does for female athletes as “women are not small men”. Kira divides her time between clinical practice, lecturing at the undergraduate level, and mentoring practitioners of complementary medicine in the application of holistic sports nutrition. I hope you enjoy this episode with Kira Sutherland. In this episode we discuss: How is nutrition research done and what are its limitations How do you look at research and translate it How much study is done on women Who is research done on Research in practice in the clinic Genetic predisposition for body types The importance of lifestyle factors Treating the whole person What is an athlete and when does sports nutrition apply Popular diets like Keto, IF The importance of food diaries Helping our kids be in tune with their bodies When in the day are we best to eat? The foundation of nutrition is mitochondria Anti-aging is about creating more mitochondria Timing eating with training The myths of carbohydrates The myths of caloric deficits Basal Metabolic Rate Losing weight healthily Losing weight for competition for athletes and not compromising performance Metabolic slow down that happens with chronic low a,b,c diets Why one size fits all doesn’t work Safe calorie restriction for weight loss Statins and mitochondrial damage Genetics and Epigenetics Different body types and what sports suit them Kira practices clinically in Sydney, lectures in undergraduate studies, mentors nutritionists and also is a keynote speaker. You can find her on instagram @uberhealth and on her website: https://www.kirasutherland.com.au See omnystudio.com/listener for privacy information.
The Foundations of Holistic Health with Suzi Nevell
1:55:19Suzi Nevell, physiotherapist and CHEK faculty, is my dear friend and has been my greatest mentor for working with the physical body and so I have invited her here today, to talk about Holistic Health. Suzi has an amazing professional career as a physiotherapist spanning more than 27 years. After some years touring the world with a variety of high performance athletes and sports teams, and becoming New Zealand’s Women’s Trampoline Champion, Suzi moved to the United States. While there, she was invited by Paul Chek to join the CHEK Institute’s senior teaching staff in San Diego. Over the course of the next 16 years, she absorbed Paul’s teachings on blending physical, nutritional, mental, emotional and spiritual coaching into a coaching model for health. Today, Suzi brings all her experience, professional expertise and philosophies on life, health and wellbeing, for the benefit of her clinic and gym, Sweet7 back in her hometown, Auckland, New Zealand. In this episode we discuss: Why we need to look at the person that has the disease, not the disease that has the person. Suzi’s experience as an athlete that inspired her to be a holistic practitioner My experience with trauma and how movement helped me overcome that. How Suzi moved from a physiotherapist into being holistic health practitioner The Six foundations of health: Breathing, Hydration, Nutrition, Movement, Thoughts, Sleep Suzi’s 7th Foundation - hence naming her business Sweet 7 How to choose the priority issue for a client How the client actually tells us what the diagnosis is Practitioners working together for the client - Suzi and I talk about our referral networks of allied health practitioners and how the dream team can get a client real success. Real client cases Suzi and I have worked on/are working on where the issue has required us to use the totem pole assessment and build a treatment plan encompassing all aspects of healing and sometimes we’ve not even been the practitioner needed to work on them. When things are actually nothing to do with the musculoskeletal system and we need to refer out. My experience of orthodontics for a chronic jaw issue and what that taught me about coaching clients. Being able filter out what is appropriate for a client The Totem Pole, created by Paul Chek and the hierarchy of bodily systems for survival. https://chekinstitute.com/totempole/ You can find Suzi Nevell at https://www.sweet7.co.nz/physio-in-auckland/ She is available in Auckland for physiotherapy appointments and online for practitioner mentoring and presentations. I highly recommend you get in touch with Suzi if you are a practitioner wanting to expand your practice. See omnystudio.com/listener for privacy information.
Your Period is a Monthly Report Card for Your Health with Lara Briden
1:01:23I have been teaching women, and my male students and mentees, that a woman’s period is a report card for her health for years, so you can imagine my excitement when I found Lara Briden who is an expert in all things the female cycle and how to be a detective in your own health journey. Lara Briden is a naturopathic doctor and the period revolutionary—leading the change to better periods. Informed by a strong science background and more than twenty years with patients, Lara is a passionate communicator about women’s health and alternatives to hormonal birth control. Her book Period Repair Manual is a manifesto of natural treatment for better hormones and better periods and provides practical solutions using nutrition, supplements, and natural hormones. Now in its second edition, the book has been an underground sensation and has worked to quietly change the lives of tens of thousands of women. Lara has helped thousands of women find relief for period problems such as PCOS, PMS, endometriosis, and perimenopause and currently has consulting rooms in Christchurch, New Zealand. In this episode, we talk about: The main hormonal phases for women, puberty, fertility, perimenopause and menopause What is a healthy cycle What is ovulation and why it is so important even if you don’t want to get pregnant How to know if you’re ovulating The signs that might make you think you’re ovulating Mucus changes The Fertility Awareness Method Progesterone and why it's so important What things like PMS, heavy bleeding, pain, long cycles, long bleeds and anovulatory cycles are trying to tell you about your health. PCOS and how it is overly diagnosed Hypothalamic amenorrhea - lack of period Hair loss, hot flushing Insulin resistance Low thyroid hormone - often mistaken for perimenopause with a lot of my clients What happens when you train according to your cycle Hashimotos disease Why we both don't like the term oestrogen dominance Fasting window according to circadian rhythms is enough of a fast Training fasted How many calories women need to eat for healthy ovulation I highly recommend signing up to Lara’s newsletter on her website. https://www.larabriden.com And her book Period Repair Manual is a must for all women and all men working with women. https://www.larabriden.com/period-repair-manual/ See omnystudio.com/listener for privacy information.
The Foundations of Talking About Our Bodies, with Sarah Sproule
1:05:40Sarah Sproule is an occupational therapist with a masters in sexuality studies and host of the fabulous podcast, “Sitting in a Car” where she helps parents stay connected with their kids while having conversations about puberty, bodies and sex. I don’t really think that we can truly get in tune with our body, to understand how it never lies, until we can get comfortable with talking about it. All the parts of our body, relay messages to us about the state of our physiology. Our nervous system, our digestive system, our musculoskeletal system AND so does our reproductive system. For instance a man might have problems with erections or ejaculation because of a spinal disc injury or nerve compression or because of inadequate calories or glucose dysregulation, thyroid hormone conversion or emotional and financial stress. A woman’s vaginal mucus and it’s changes, can tell her if she has adequate progesterone which is an anti anxiety, anti inflammatory, immune enhancing, recovery hormone. And as a coach, I can use all this information to know whether my exercise and nutrition program is enhancing or decreasing physiology for performance. So, how do we get comfortable with talking about these parts of our body. How do we get comfortable with seeing them as more than the cultural labels and functional labels of sex and how do we move past the connotations behind that? Well, I love Sarah’s work because she is an influencer and an experienced practitioner in this space of changing our thoughts, our programming our beliefs and getting in touch with why it is so important to have these conversations about our bodies, not only with our kids, but ourselves. In this episode, we talk about Where our thoughts about sex come from and our negative associations of shame, sin, dirty How culture affects our thoughts about our bodies Our sexual system is just another body system How we can live in a culture of openness and liberation, but how we might and can love and care ourselves through our own past experiences and beliefs about sex The narrative around sex and bodily functions that I was brought up with and how I got over them Sarah’s tips for changing our narrative The problem of viewing ourselves as broken or needing to do lots of work How do we talk to our kids about bodies and sex How we do it over years, laying foundations What to do if our kids our older and we’ve never spoken to them about sex What words to use with our kids and when How even as a sexuality educator, Sarah had to have some love and care for where her thoughts and beliefs came from How getting comfortable with these topics empowers us in many areas of our lives You can find Sarah Sproule’s website https://sarahsproule.com Her podcast “Sitting in a Car” is on your favourite podcast app https://podcasts.apple.com/ie/podcast/sitting-in-a-car/id1498980106 https://open.spotify.com/show/1vTpCxZkG18O7fdLEGQHCG?si=_z8S8lZ2QDKapw9O83j3sA And her youtube channel - “Sitting in a Car” https://www.youtube.com/channel/UC2WU7DnczQPPAEzq47jDwFA And her favourite place to hang out with her tribe is instagram https://www.instagram.com/iamsarahsproule/ See omnystudio.com/listener for privacy information.