WELCOME to The Lee and Irene Show! 🎙️ Lee Holmes and Irene Falcone bring you real, raw, and refreshingly honest chats about wellness, beauty and life, minus the woo-woo. We’re here to keep wellness human, hilarious, and totally unfiltered. <br/><br/><a href="https://theleeandireneshow.substack.com?utm_medium=podcast">theleeandireneshow.substack.com</a>
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WELCOME to The Lee and Irene Show! 🎙️ Lee Holmes and Irene Falcone bring you real, raw, and refreshingly honest chats about wellness, beauty and life, minus the woo-woo. We’re here to keep wellness human, hilarious, and totally unfiltered. <br/><br/><a href="https://theleeandireneshow.substack.com?utm_medium=podcast">theleeandireneshow.substack.com</a>
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July 1, 2026
Episode 14: Lee Holmes Launches Her 12th Book “Eat to Heal”, the Truth About Chronic Inflammation and Zombie Cells, and Justin Gets 'Splained on Low Testosterone.
<p><strong>Show Notes: Episode 14</strong></p><p>The Lee and Irene Show</p><p><a target="_blank" href="http://www.superchargedfood.com">Lee Holmes</a> Launches Her 12th Book “<a target="_blank" href="https://www.superchargeyourgut.com/products/eat-to-heal-book">Eat to Heal</a>”, the Truth About Chronic Inflammation and Zombie Cells, and Justin Gets 'Splained on Low Testosterone.</p><p>Lee has written twelve books, and this one might be the most personal yet. <a target="_blank" href="https://www.superchargeyourgut.com/products/eat-to-heal-book">Eat to Heal</a> is about chronic inflammation, the slow-burning, mostly invisible process that Lee argues sits underneath almost every major health complaint we hear about on this show, from brain fog and fatigue to autoimmune conditions and weight gain that will not budge. Irene turns interviewer for the episode and gets Lee talking about the book's origin, the science she found genuinely surprising even after fifteen years in the field, and the very practical plate-based system she built to make all of it usable on a Tuesday night.</p><p>There are zombie cells. There is a Pac-Man analogy. There is a rocky road recipe that somehow counts as part of the plan. And underneath all of it, there is a much bigger conversation about trauma, nervous system safety, and why some people cannot absorb good nutrition until their body believes it is no longer in danger.</p><p>And in Womansplain, Justin brings a question he was clearly nervous to ask, about whether low testosterone is just something that happens with age, or something worth actually investigating first.</p><p><strong>✨ In this episode we chat about:</strong></p><p>• Why Lee wrote <a target="_blank" href="https://www.superchargeyourgut.com/products/eat-to-heal-book">Eat to Heal</a>, and the sentence in the introduction she is most proud of.</p><p>• What chronic inflammation actually is, and why it behaves so differently to the acute kind.</p><p>• Zombie cells, otherwise known as senescent cells, and the everyday foods that help clear them.</p><p>• The gut-brain link, neuroinflammation, and why low mood is not always a purely psychological problem.</p><p>• SPMs, specialised pro-resolving mediators, and why omega 3s do more than just block inflammation.</p><p>• The 4321 plate method Lee developed specifically for an anti-inflammatory Mediterranean style of eating.</p><p>• Why trauma and chronic stress can keep the body locked in a state where healing cannot properly begin.</p><p>• Two recipes from the book, talked through ingredient by ingredient.</p><p>• Justin's Womansplain question about low testosterone, and what is actually worth investigating before TRT.</p><p><strong>📖 What's Popping: Lee Launches Eat to Heal</strong></p><p><strong>Book Number Twelve: </strong>Lee confirms it, slightly disbelieving herself, while Irene recalls the period a few years ago when Lee went fully underground to finish a manuscript and could not be reached for weeks. Irene admits she has always wanted to write a book herself, though she suspects hers would mostly be an expose of bad business dealings she could not possibly publish without being sued.</p><p><strong>How Lee Actually Writes a Book: </strong>Lee describes it less as a plan and more as a pull. The ideas tend to arrive fully formed, sometimes within an hour of sitting down, and she credits a kind of instinctive, almost esoteric drive that has carried every one of her twelve books. The advice for anyone wanting to start is simple. Write towards something you genuinely care about, because that is the only thing that gets you through the difficult stretch in the middle.</p><p><strong>The Cover: </strong>Unusually for Lee, she is not on the cover this time. The illustration is by a Swedish artist named Sarah, and both hosts land on the same description without quite planning to. It has the feeling of a vintage still life, fruit bowls and tea towels and faded kitchen wallpaper. Nostalgic, bohemian, and instantly homely.</p><p><strong>What Eat to Heal Is Actually About</strong></p><p><strong>The Premise: </strong>Chronic inflammation, Lee argues, is not a side effect of conditions like heart disease, Alzheimer's, autoimmune disorders, depression, weight gain, brain fog, and persistent fatigue. It is a driver of them. Chapter one is titled Your Kitchen Is Your Medicine Cabinet, and that is the thesis of the entire book.</p><p><strong>Who It Is For: </strong>Lee wrote it for the person who has been told their bloodwork is normal while their body insists otherwise. Irene relates to this directly. Her own results consistently come back clear, and the book gives her a next step beyond simply ruling things out: what can actually be done to reduce brain fog and lift energy once the medical all-clear has already been given.</p><p><strong>Acute Versus Chronic: </strong>Acute inflammation is the immune system doing exactly what it should, the redness and swelling around a cut that signals healing is underway. Chronic inflammation is that same emergency response stuck in the on position, running quietly in the background with no specific threat to respond to. Because it is subtle, most people never connect how they feel to what is actually happening in their body.</p><p><strong>Signs to Watch For: </strong>Persistent tiredness that sleep does not fix, brain fog, forgetfulness, digestive issues that come and go, post-meal fatigue, mood swings, migrating joint pain, recurring infections, and stalled weight loss. The book includes a sixteen question self-assessment quiz that scores inflammation as low, moderate, high, or severe.</p><p><strong>The Research That Surprised Lee</strong></p><p><strong>Zombie Cells: </strong>The scientific term is senescent cells, cells that have stopped functioning properly but refuse to die, sitting in tissue and releasing inflammatory signals that disrupt the healthy cells around them. As we age, these accumulate. Certain plant compounds act as natural senolytics, helping clear them out: fisetin in strawberries and apples, quercetin in capers, onions, and berries, and curcumin in turmeric.</p><p><strong>Neuroinflammation: </strong>Chronic inflammation does not stay contained to the body. The same inflammatory markers linked to heart disease are implicated in depression, anxiety, cognitive decline, and conditions like Alzheimer's and Parkinson's. One mechanism involves a compound called kynurenine. When inflammation is high, the body diverts tryptophan toward kynurenine production rather than serotonin, meaning less of the body's own feel-good chemistry gets made. Irene shares that she was diagnosed with neuroinflammation at a holistic clinic in Byron Bay following the collapse of her previous business, alongside a SIBO diagnosis.</p><p><strong>SPMs, the Pro-Resolution Compounds: </strong>Specialised pro-resolving mediators are a newer area of research that changed how Lee thinks about anti-inflammatory eating altogether. Rather than simply blocking inflammation the way something like ibuprofen does, SPMs actively promote the clearance of inflammatory debris and help return the body to balance. They are produced from omega 3 fatty acids, found in flaxseed, avocado, and good quality fish, strengthening the case for getting enough omega 3 into the diet.</p><p><strong>The 4321 Map Approach</strong></p><p>Lee built on the proven foundation of the Mediterranean diet and refined it specifically to target inflammation, with a stronger emphasis on gut health and blood sugar stability. The plate breaks down as 40 percent vegetables and leafy greens, 30 percent lean protein including legumes, 20 percent whole grains and starchy vegetables like sweet potato and pumpkin, and 10 percent healthy fats such as extra virgin olive oil, flaxseed oil, and avocado.</p><p>The philosophy is not about eliminating treats. Even dessert can fit the framework when it includes protein and good fats alongside it, which is how a rocky road bar loaded with almonds, hemp seeds, and almond butter earns a legitimate place in the book.</p><p><strong>Two Recipes from the Book</strong></p><p><strong>Baked Sweet Potato Hash Browns (page 156): </strong>Sweet potato for beta carotene and skin support, chickpea flour for plant protein and fibre, turmeric and cumin for their anti-inflammatory properties, smashed avocado for monounsaturated fats and potassium, and a microgreen salad on top finished with hemp seeds, pumpkin seeds, or walnuts.</p><p><strong>Buckwheat Banana Crepes with Figs and Berries (page 159): </strong>Naturally gluten free, built on ripe banana for gut-friendly resistant starch and buckwheat flour, which contains rutin to strengthen blood vessels. Topped with fresh figs and berries for polyphenols and prebiotic fibre, plus a nut butter for additional healthy fats. Light enough for breakfast, indulgent enough for dessert.</p><p>Enjoy my <a target="_blank" href="https://www.superchargedfood.com/blog/my-new-book-is-here-and-it-might-be-the-most-important-thing-ive-ever-written/">Mediterranean Mezze Plate recipe here</a>.</p><p><strong>Trauma, the Nervous System, and Why Healing Is Not Linear</strong></p><p>One of the book's central themes is the link between trauma, chronic stress, and inflammation. Lee explains that when the nervous system stays locked in survival mode, the body prioritises protection over repair. Digestive secretions change, gut motility slows or becomes erratic, the gut lining becomes more vulnerable to damage, and the immune system grows hyper-reactive, feeding the inflammatory cycle further.</p><p>Irene connects this directly to her own experience following the collapse of her previous business, describing a period of constant hypervigilance where even opening an email triggered a physical stress response. Lee shares a parallel experience following a serious car accident and a long bout of COVID, both of which left her nervous system similarly on high alert.</p><p>Lee's clinical approach has shifted accordingly. Rather than leading with food alone, she now looks at the whole person, gut health, inflammation, sleep, stress, emotional history, and daily patterns together, often alongside referral to psychologists or nervous system specialists. She notes that healing rarely happens in a tidy order. Sometimes mood and sleep improve before digestion does, and that is not a failure of the process.</p><p><strong>🧠 Womansplain: Justin and the Low Testosterone Question</strong></p><p><strong>The Question: </strong>A friend suggested to Justin that his flat energy, low motivation, and poor sleep might point to low testosterone, and floated testosterone replacement therapy as a fix. Justin's instinct was to tell his mate to mind his own business, but brought the question to the show anyway.</p><p><strong>The Myth to Bust First: </strong>Low testosterone is not simply an inevitable part of ageing with a prescription as the automatic answer. There is a long list of lifestyle factors that can lower testosterone, and most men have not addressed any of them before reaching for a prescription.</p><p><strong>Sleep: </strong>Most testosterone is produced overnight, with deep sleep playing a particularly important role. Poor sleep can directly affect levels, meaning a sleep problem can present as a hormone problem.</p><p><strong>Chronic Stress: </strong>Elevated cortisol can suppress testosterone production. Under sustained stress, the body prioritises survival hormones over reproductive ones.</p><p><strong>Gut Health: </strong>The microbiome plays a role in how hormones are metabolised and cleared, although the evidence here is still developing.</p><p><strong>Other Contributing Factors: </strong>Alcohol, excess visceral body fat (which can convert testosterone into oestrogen), and a sedentary lifestyle all make the list.</p><p><strong>What Actually Helps: </strong>Zinc is an essential cofactor for testosterone synthesis and deficiency is common and easy to test for, found in red meat, pumpkin seeds, and oysters. Ashwagandha is a well-studied adaptogen shown in some trials to reduce cortisol and improve sleep quality, with mixed but reasonable evidence for testosterone specifically. Fenugreek, a herb Lee was introduced to in India, has reasonable evidence behind it, possibly by affecting how testosterone is used in the body rather than blocking its conversion to oestrogen outright.</p><p><strong>The Bottom Line: </strong>Sort sleep, stress, and gut health first. If levels remain clinically low and symptoms persist after addressing those drivers, that is the point to have the TRT conversation with a doctor, rather than starting there and risking the body's own production shutting down.</p><p><strong>📝 Lee's Nutritionist Nerd Notes: Episode 14 Mentions</strong></p><p><strong>Chronic Inflammation as a Disease Driver: </strong>Chronic low-grade inflammation is increasingly recognised as a contributing factor across cardiovascular disease, neurodegenerative conditions, autoimmune disorders, depression, and metabolic dysfunction, distinct from the acute, self-resolving inflammation involved in wound healing.</p><p><strong>Senescent Cells and Senolytics: </strong>Senescent cells accumulate with age and secrete pro-inflammatory signalling molecules, a phenomenon researchers term the senescence-associated secretory phenotype. Compounds including fisetin, quercetin, and curcumin have been studied for senolytic or senomorphic activity, helping to clear or quiet these cells.</p><p><strong>Neuroinflammation and Mood: </strong>The kynurenine pathway describes how, under inflammatory conditions, tryptophan metabolism is shifted away from serotonin synthesis and toward kynurenine production, a mechanism increasingly studied in relation to depression and anxiety.</p><p><strong>Specialised Pro-Resolving Mediators (SPMs): </strong>SPMs, including resolvins, protectins, and maresins, are derived from omega 3 fatty acids and are involved in actively resolving inflammation and restoring tissue homeostasis, distinct from the inflammation-blocking action of standard anti-inflammatory compounds.</p><p><strong>Gut-Brain-Immune Connection: </strong>Roughly 70 to 80 percent of immune tissue resides in the gut, and the majority of the body's serotonin is produced there, underscoring the close relationship between gut integrity, immune regulation, and mood.</p><p><strong>HPA Axis and Trauma: </strong>Chronic stress and unresolved trauma are associated with dysregulation of the hypothalamic-pituitary-adrenal axis, which can manifest as persistent sympathetic nervous system activation, affecting digestion, immune function, and the body's capacity for tissue repair.</p><p><strong>Testosterone and Lifestyle Factors: </strong>Research links sleep quality, chronic stress and cortisol elevation, visceral adiposity, alcohol intake, and sedentary behaviour to testosterone levels, supporting a lifestyle-first approach before pharmacological intervention in men without an underlying pathological cause.</p><p><strong>Zinc, Ashwagandha, and Fenugreek: </strong>Zinc is a required cofactor in testosterone synthesis pathways. Ashwagandha has shown cortisol-lowering and sleep-supporting effects in several clinical trials, with more variable results for testosterone specifically. Fenugreek extract has shown modest support for testosterone-related outcomes in a number of small trials, though larger confirmatory studies are limited.</p><p><strong>📌 Episode 14 Links</strong></p><p><a target="_blank" href="http://www.superchargedfood.com/">Supercharged Food — Lee Holmes</a></p><p><a target="_blank" href="http://www.superchargeyourgut.com/">Supercharge Your Gut — Lee's Products and Books, including Eat to Heal</a></p><p><a target="_blank" href="https://cleannectarine.com.au/?rfsn=9060135.321306b">Clean Nectarine — Irene Falcone</a></p><p><strong>🎙 Listen & Subscribe</strong></p><p><a target="_blank" href="https://podcasts.apple.com/us/podcast/wellness-unfiltered-pod/id1887472744">Apple Podcasts</a> | <a target="_blank" href="https://open.spotify.com/show/4w8CB1KTSsecAwdk4raD9g">Spotify</a> | <a target="_blank" href="https://www.youtube.com/@wellnessunfilteredpod">YouTube</a> | <a target="_blank" href="https://wellnessunfilteredpod.substack.com/podcast">Substack</a></p><p><strong>Follow us on Instagram: </strong><a target="_blank" href="https://www.instagram.com/wellnessunfilteredleeirene/">@wellnessunfilteredleeirene</a></p><p>Join the conversation on Substack: <a target="_blank" href="http://wellnessunfilteredpod.com">wellnessunfilteredpod.com</a></p><p>Sponsor an episode? Email <a target="_blank" href="mailto:wellnessunfilteredleeirene@gmail.com">wellnessunfilteredleeirene@gmail.com</a></p><p>Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions.</p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1">theleeandireneshow.substack.com</a>
June 24, 2026
Episode 13, Naturopath Jane Papalia on the Mediterranean Diet, Longevity, Beauty, and Why Your Nonna Was Probably Right All Along, Wayne Gets ‘Splained on Reflux and Irene Busts Out a Rant
<p>Episode 13, Naturopath Jane Papalia on the Mediterranean Diet, Longevity, Beauty, and Why Your Nonna Was Probably Right All Along, Wayne Gets ‘Splained on Reflux and Irene Busts Out a Rant</p><p><strong>In this episode we chat about</strong></p><p>· What the Mediterranean diet actually is, and why it is much more than a Greek salad and a glass of red wine.</p><p>· Jane Papalia’s story, from Italian family food culture to naturopathy and clinical nutrition.</p><p>· Why the Mediterranean lifestyle is one of the most researched and respected dietary patterns in the world.</p><p>· How food, movement, sleep, stress, and social connection all work together for longevity.</p><p>· Why olive oil, legumes, herbs, seasonal produce, and quality proteins are the real stars of the show.</p><p>· How to spot the difference between authentic Mediterranean foods and supermarket imposters with suspiciously confident branding.</p><p>· Why your grandmother may have been ahead of her time without ever using the words polyphenols or microbiome.</p><p>· How the Mediterranean way of eating supports gut health, brain health, heart health, and healthy ageing.</p><p>· Why food is not just fuel. It is culture, connection, rhythm, and joy.</p><p>· A very important debate about yoghurt, feta, olive oil, and whether Italians are secretly running the wellness industry</p><p><strong>Meet Jane Papalia</strong></p><p>Jane Papalia is a qualified naturopath and clinical nutritionist, and the beautiful mind behind <a target="_blank" href="https://www.mediterraneannaturopath.com">The Mediterranean Naturopath</a>. Her work centers on the Mediterranean lifestyle as a way of eating and living that supports health, energy, digestion, beauty, and ageing well without turning life into a never-ending self-improvement project.</p><p>Jane grew up in a very food-focused Italian family, where her Sicilian grandmother shaped the way food, family, and nourishment were understood long before anyone in the household was talking about anti-inflammatory diets, gut health, or longevity science. In Jane’s world, food was never just calories. It was care, connection, culture, and the kind of love that arrives in a saucepan.</p><p>She brings that lived experience together with her clinical work in a way that feels both practical and deeply grounded. The result is a philosophy that feels refreshingly sane. Eat well, move your body, share meals, and stop trying to bio hack your way out of being human.</p><p><strong>Her journey</strong></p><p>Jane shares how her mother’s cancer diagnosis became a turning point in her understanding of health. That experience deepened her appreciation for the fact that wellbeing is built through the everyday things. How we eat, sleep, move, connect, and support the body consistently over time.</p><p>It’s a powerful reminder that health is not one perfect supplement stack or one heroic clean-out Monday. It’s the pattern of your life. It’s the stuff you do when nobody is applauding. It’s also the thing your grandmother probably knew instinctively while everyone else was making turmeric lattes and calling it wisdom.</p><p>Jane’s perspective is gentle, real, and refreshingly free of extremes. She reminds us that the body responds to consistency, not punishment.</p><p><strong>What Mediterranean means</strong></p><p>If your version of the Mediterranean diet is basically olives, pasta, and one highly committed bottle of red wine, then this episode broadens the picture beautifully.</p><p>Jane explains that the Mediterranean way of eating is built around:</p><p>· colourful plant foods</p><p>· extra virgin olive oil</p><p>· legumes</p><p>· whole grains</p><p>· seafood</p><p>· quality proteins</p><p>· herbs</p><p>· fermented foods</p><p>· seasonal produce.</p><p>But it’s also about how you eat. Slower meals, social connection, family, rhythm, and a less frantic relationship with food are all part of the picture.</p><p>This is not a restrictive plan. It’s a living pattern. And unlike many wellness trends, it does not require a label printer, a subscription box, or a complete personality transplant.</p><p><strong>Why it matters</strong></p><p>Jane talks through why the Mediterranean dietary pattern is so strongly associated with better health outcomes. It’s not because of one magical ingredient. It’s because the whole pattern works together.</p><p>The benefits discussed include:</p><p>· improved digestion</p><p>· better blood sugar regulation</p><p>· heart health</p><p>· brain health</p><p>· cognitive support</p><p>· healthier ageing</p><p>Because this way of eating is rich in fibre, plant diversity, healthy fats, and antioxidant compounds, it also nourishes the gut microbiome, which then has downstream effects on mood, immunity, inflammation, and resilience.</p><p>So yes, the humble lentil is doing some very glamorous work behind the scenes.</p><p><strong>The longevity piece</strong></p><p>One of the strongest themes in the episode is that longevity is not just about nutrients. It’s also about social connection.</p><p>Jane talks about how family, friendship, community, and meals shared with other people all play a measurable role in wellbeing. That’s part of what makes the Mediterranean lifestyle so powerful. It supports the body and the nervous system at the same time.</p><p>Meals are not rushed. Food is not eaten in isolation while scrolling. There is a rhythm, a social thread, and a sense that life is meant to be lived with other people around the table.</p><p>Which is lovely, and also mildly insulting to the modern habit of inhaling lunch between emails.</p><p></p><p><strong>Olive oil and polyphenols</strong></p><p>Jane explains why extra virgin olive oil is one of the standout foods in the Mediterranean pattern. It’s rich in polyphenols, including hydroxytyrosol, which contributes to the anti-inflammatory and antioxidant benefits associated with the diet.</p><p>Extra virgin olive oil is mechanically pressed and retains more of its beneficial compounds than refined olive oils. It brings flavour, protection, and a bit of actual joy to food, which, frankly, is more than can be said for many healthy products.</p><p>There’s also a useful clarification around cooking. Yes, olive oil can absolutely be used in cooking, especially at moderate temperatures. So no, your family did not accidentally sabotage their health by cooking with olive oil for decades. They may have been onto something.</p><p><strong>The food detective bit</strong></p><p>There’s a very entertaining stretch of the episode where the conversation turns into a full supermarket investigation.</p><p>You’ll hear about:</p><p>· how to identify proper Greek yoghurt</p><p>· what makes a feta authentic</p><p>· why ingredient lists matter</p><p>· and how to tell when a product is only pretending to be Mediterranean</p><p>The yoghurt rule is beautifully simple. Fewer ingredients usually means better quality. If the label starts sounding like a laboratory internship, it may not be the product you want</p><p>And feta? Also a bit of a minefield. The conversation makes it very clear that not all feta is equal, and that the version in the supermarket may be a cheese impersonator with a Mediterranean accent</p><p><strong>Herbs and flavour</strong></p><p>Jane brings a lovely herbal lens to the discussion, highlighting the medicinal and culinary value of:</p><p>· oregano</p><p>· rosemary</p><p>· thyme</p><p>· sage</p><p>· fennel</p><p>· lemon balm</p><p>These herbs are not just decorative little green bits trying to look sophisticated on a plate. They have real digestive, cognitive, hormonal, and calming benefits.</p><p>Rosemary is linked with memory and circulation, sage is often used in the context of hormonal support, and fennel and lemon balm are especially lovely for digestion and nervous system support. It’s a reminder that the food culture of the Mediterranean is rich in flavour and function at the same time.</p><p>Which is a very nice trick.</p><p><strong>A Mediterranean day</strong></p><p>· One of the best things about this episode is how practical it becomes.</p><p>· Jane outlines a real-life Mediterranean-style day:</p><p>· Breakfast might be Greek yoghurt with berries, nuts, and honey.</p><p>· Lunch might be lentil soup, minestrone, roasted vegetables, or chickpeas.</p><p>· Snacks might include nuts, grapes, or vine leaves.</p><p>· Dinner might feature oily fish like salmon, mackerel, sardines, or anchovies, alongside vegetables and legumes.</p><p>· The message is simple. This is not a diet that depends on fussy recipes or expensive health-store ingredients. It depends on real food, prepared well, and eaten regularly.</p><p>· Soup is also having a very good moment here and should be recognised accordingly.</p><p></p><p><strong>Womansplain</strong></p><p>In our Womansplain segment, we bring a very confused man into the cabin and extract a question that is relevant, useful, and just the right amount of chaotic.</p><p>This episode’s Womansplain focuses on midlife digestive changes, particularly reflux, heaviness after meals, and that general sense that your body has suddenly decided to become more opinionated about dinner.</p><p>Lee shares practical advice around:</p><p>· eating earlier in the evening</p><p>· slowing down at meals</p><p>· reducing trigger foods where needed</p><p>· being mindful of portion size</p><p>· not lying down immediately after eating</p><p>· paying attention to hydration and alcohol intake</p><p>The overall message is beautifully boring in the best possible way. The basics matter, especially when digestion becomes less forgiving with age.</p><p><strong>Irene’s rave</strong></p><p>In Irene’s rave, Irene gives a big and heartfelt shout-out to the <a target="_blank" href="https://cleanandconsciousawards.com">Clean + Conscious Awards</a>, celebrating brands and products that are doing things more thoughtfully.</p><p>It’s a lovely reminder that wellness doesn’t just live in our kitchens and clinics. It also shows up in the products we choose, the businesses we support, and the standards we keep asking for as consumers.</p><p>This rave captures that very satisfying feeling of seeing more people care about clean, ethical, responsible products without turning everything into greenwashing theatre. Very refreshing. Very welcome</p><p><strong>Lee’s nerd notes</strong></p><p></p><p>Here’s the sciencey bit, the part where we lovingly put the nerd back into the conversation.</p><p><strong>The Mediterranean diet and health</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/23432189/">PREDIMED trial</a>. Landmark randomized trial showing cardiovascular benefit from a Mediterranean diet pattern.</p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/33147600/">Mediterranean diet and healthy ageing review</a>.</p><p>The Mediterranean diet is one of the most researched dietary patterns in the world, with evidence linking it to improved cardiovascular health, better metabolic outcomes, and support for healthy ageing. Its strength lies not in one ingredient, but in the overall dietary pattern.</p><p><strong>Gut health and diversity</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/35260763/">Mediterranean diet, microbiome, and gut health review</a>.</p><p></p><p>A major reason this way of eating works so well is that it naturally increases plant diversity and fibre intake. That helps nourish the gut microbiome, which plays a role in digestion, immune function, inflammation, mood, and brain health.</p><p><strong>Polyphenols and olive oil</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/32238058/">Hydroxytyrosol and olive oil review</a>.</p><p>Extra virgin olive oil contains bioactive compounds, including polyphenols such as hydroxytyrosol, which are associated with antioxidant and anti-inflammatory effects. Quality matters here, because refined oils do not offer the same concentration of beneficial compounds.</p><p><strong>Legumes and longevity</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/34160190/">Legumes and satiety review</a>.</p><p>Legumes are one of the underrated heroes of the Mediterranean table. They offer fibre, plant protein, minerals, and prebiotic benefits that support microbial diversity and satiety.</p><p><strong>Herbs as functional foods</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/31340842/">Rosemary and cognition review</a>.</p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/35129158/">Sage and menopausal symptoms review</a>.</p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/34033461/">Fennel and digestive health review</a>.</p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/32706992/">Lemon balm and anxiety/sleep review</a>.</p><p>Herbs like oregano, rosemary, sage, fennel, and lemon balm contribute far more than flavour. They also contain plant compounds that may support cognition, digestion, circulation, and hormonal balance.</p><p><strong>The social piece</strong></p><p><a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/25995333/">Social relationships and mortality meta-analysis</a>.</p><p>Perhaps one of the most overlooked nutrients in the Mediterranean lifestyle is social connection. Research consistently shows that strong social relationships are associated with better health outcomes and longer life. Shared meals, community, and ritual are not extras. They are part of the medicine.</p><p><strong>Jane Papalia links</strong></p><p>Website: <a target="_blank" href="https://www.mediterraneannaturopath.com">The Mediterranean Naturopath</a></p><p>Instagram: <a target="_blank" href="https://www.instagram.com/themediterraneannaturopath/">@themediterraneannaturopath</a></p><p>Blog and recipes: <a target="_blank" href="https://www.mediterraneannaturopath.com">Jane’s website</a></p><p></p><p><strong>Episode links</strong></p><p>Listen on Apple Podcasts: The Lee and Irene Show</p><p>Listen on Spotify: The Lee and Irene Show</p><p>Follow us on Instagram: <a target="_blank" href="https://www.instagram.com/theleeandireneshow/">@theleeandireneshow</a></p><p>Substack: The Lee and Irene Show</p><p>Disclaimer</p><p>This show is for educational purposes only. Please consult your qualified health professional before making changes to your diet or health routine. </p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1">theleeandireneshow.substack.com</a>
June 16, 2026
Episode 12 All Hail the Sugar and Energy Queen Michele Chevalley-Hedge, and the Labels That Are Lying to You, Justin Finally Learns to Breathe, and Lee’s Rant on the Fillers Nobody Warned You About.
<p><strong>Episode 12: All hail the Sugar and Energy Queen Michele Chevalley-Hedge, and the Labels That Are Lying to You, Justin Finally Learns to Breathe, and Lee’s Rant on the Fillers Nobody Warned You About.</strong></p><p>If you’ve ever eaten clean all day and still crashed by 3pm, reached for something sweet and felt worse an hour later, or picked up a “healthy” snack and had absolutely no idea what half the ingredients actually were, this episode is for you.</p><p>Michele Chevalley-Hedge from <a target="_blank" href="https://www.ahealthyview.com/">A Healthy View</a>, is a clinical nutritionist, author, and health educator whose books include <a target="_blank" href="https://www.amazon.com.au/stores/Dan-DeFigio/author/B00CKCEOXA?ref=ap_rdr&shoppingPortalEnabled=true">Beating Sugar Addiction for Dummies</a> and <a target="_blank" href="https://www.ahealthyview.com/eat-drink-still-shrink">Eat, Drink and Still Shrink</a>. She has spent decades working across elite sport, corporate health, and school communities, and she brings the same principle to all of it: facts over fads, nourished not punished.</p><p>Justin, meanwhile, has been breathing incorrectly for roughly 59 years. Lee and Irene fix that.</p><p>And Lee has a rant. It has a title. It is called Fillers That Fool Us, and once you hear it, you will never look at a supplement label the same way again.</p><p>✨ In this episode we chat about:</p><p>🍬 What’s Popping: Sugar, Energy and the Labels That Are Lying to You</p><p>Meet Michele</p><p>• <strong>A New Yorker in Australia: </strong>Michele grew up in an Italian-American family where food was love, community, and connection. Her father was a dedicated gardener. Her mother’s side was, in her words, the Chickarello Mafia, six sisters cooking abundantly for 27 cousins every weekend. She came to Australia in 1990 to speak at an IBM conference, fell in love with an Australian man within 24 hours, and never left. Thirty-six years later, she is still certain she made the right call.</p><p>• <strong>From IT to Nutritional Medicine: </strong>Michele originally studied technology, business, and education, and worked in the IT industry before retraining. After her third child, she returned to study medicine and found her direction in her first nutritional medicine class, an emerging field at the time with relatively little evidence-based research. She recognised the opportunity and stayed.</p><p>• <strong>The Modern Nutritionist: </strong>Michele describes herself as the nutritionist who loves a little coffee, wine, and chocolate. Her business is called <a target="_blank" href="https://www.ahealthyview.com/">A Healthy View</a> for a reason: no extremes, no punishment, no all-or-nothing thinking.</p><p>Sugar 101: What’s Actually Going On</p><p>• <strong>The problem is added sugar, not natural sugar: </strong>Natural sugars found in dairy, fruit, and vegetables are not the concern. The issue is the added sugar hidden in foods that look, and are marketed as, healthy.</p><p>• <strong>The recommended maximum is 6 teaspoons of added sugar per day. </strong>Most Australians consume 36 or more. Michele’s analogy: if you took 6 times the recommended dose of any pharmaceutical drug every single day, there would be consequences. Sugar is no different.</p><p>• <strong>What overconsumption actually does: </strong>Sustained excess sugar affects energy, cognitive function, neurological health, libido, mood, fertility, and sleep. These are not abstract risks — they are things Michele sees in clinical practice every week.</p><p>Is Sugar Addiction Real?</p><p>• <strong>Clinically, it acts like one. </strong>It is not classified as an addiction in the same way drugs are, but it produces a dopamine feedback loop that drives repeated behaviour. The mechanism is hormonal, not just psychological.</p><p>• <strong>The good news: the palate can be reset. </strong>Small, consistent changes, without punishment or deprivation, are enough to shift the feedback loop over time. As the body begins to regulate more effectively, sleep improves, energy stabilises, mood lifts, and the improvements become more compelling than the sugar itself </p><p>The Blood Sugar Roller Coaster: A Real Life Example</p><p>• <strong>The morning: </strong>A chai latte from a cafe (8 to 10 teaspoons of added sugar) and a banana muffin (another 8 to 10 teaspoons). Two things that look healthy, with 15 to 20 teaspoons of sugar already on board before 9am.</p><p>• <strong>The crash: </strong>Ninety minutes later: fatigue, brain fog, irritability. Not low iron. Not early menopause. A blood sugar crash. The higher the spike, the harder the fall. At the bottom of that fall is where hunger, mood dysfunction, and energy collapse live.</p><p>• <strong>The cycle: </strong>The response to the crash is more coffee or more sugar, which starts the cycle again. By 3pm, after a salad lunch with no fat, protein, or smart carbs, the body is running on empty and reaching for anything it can find.</p><p>• <strong>Every spike drives inflammation. </strong>And chronic inflammation is the underlying pathology in virtually every major disease — cardiovascular disease, diabetes, insulin resistance, Alzheimer’s, autoimmune conditions, depression, and more.</p><p>The Gut-Brain Connection</p><p>• <strong>Research from Deakin University’s Food and Mood Centre </strong>is producing world-class randomised controlled trials on food and mental health. The field is still in early stages, but the direction is clear.</p><p>• <strong>Real whole foods support the gut microbiome, </strong>which in turn supports serotonin production, immune function, and cognitive performance. Fibre, diversity of plants, and the absence of ultra-processed ingredients are the primary levers.</p><p>• <strong>The SMILES Trial: </strong>A landmark randomised controlled trial studying the effect of a real whole food diet on depression and anxiety. All foods in the study came from Coles and Woolworths. The results showed greater improvement in mood disorders than antidepressant or anti-anxiety medication alone. This is not a supplement. It is just eating real food.</p><p>Sugar by Any Other Name</p><p>• <strong>Sugar has at least 25 different names </strong>on ingredient labels, including agave, rice malt, brown rice syrup, evaporated cane juice, barley malt, dextrose, and fruit concentrate. If it sounds like a yoga retreat in Byron Bay, it is still metabolically sugar.</p><p>• <strong>The label detective hack: </strong>Find the sugar number on any nutrition panel. Divide by four. That is approximately how many teaspoons of sugar the product contains. A can of Coca-Cola: 40 grams, 10 teaspoons. A ginger beer: 14 teaspoons. A commercial healthy smoothie: often 21 teaspoons of added sugar from concentrated fruit syrups.</p><p>• <strong>If sugar appears in the first five ingredients, </strong>question the product. The placement on the label tells you how much of it is in there.</p><p>Better Sweeteners, Worse Sweeteners</p><p>• <strong>Natural sweeteners Michele supports: </strong>coconut sugar (low GI, contains inulin as a prebiotic), honey, dates, pure maple syrup (for its polyphenols and micronutrients). These come with context; fibre, nutrients, and a lower glycaemic impact than refined sugars.</p><p>• <strong>Sugar alcohols (anything ending in ‘-ol’): </strong>Mannitol, sorbitol, erythritol, and others are used in sugar-free products to allow the “no sugar” claim. For people with sensitive digestion, these cause significant bloating, gas, and diarrhoea. Michele sees this regularly in school-age girls consuming sugar-free energy drinks. Even for people without obvious sensitivity, she recommends avoiding them.</p><p>• <strong>Stevia and monk fruit: </strong>Michele’s preferred alternatives for those wanting sweetness without added sugar. Both have a reasonable safety profile and do not disrupt blood sugar.</p><p>• <strong>Real Coke over Diet Coke: </strong>Michele and Lee are both on record: if it comes to a choice, the artificial sweeteners in diet drinks are more concerning than the sugar in the original. Aspartame has emerging research linking it to neurological effects. Neither endorses soft drink, but the message is to be more afraid of the synthetic substitutes than the sugar itself.</p><p>What to Eat for Sustained Energy</p><p>• <strong>Every meal should answer three questions: </strong>Where is the fat? Where is the protein? Where is the smart carb? This combination blunts blood sugar spikes, supports satiety, and keeps energy stable across the day. Michele’s term: no naked carbs.</p><p>• <strong>Breakfast: </strong>Eggs with avocado and a good piece of bread or leftover roasted vegetables from dinner. Fat, protein, and smart carb in one bowl. Not a sugary muffin and a cafe chai.</p><p>• <strong>Lunch: </strong>Ideally leftovers from the night before, with legumes or brown rice added for smart carb content. Simple, affordable, and effective.</p><p>• <strong>Hydration first: </strong>Most people confuse hunger for thirst. Starting the day with water and staying hydrated throughout is a non-negotiable foundation for energy. Without it, everything else is harder.</p><p>• <strong>Fast food navigation: </strong>Guzman y Gomez and Fishbowl are workable if you build your bowl with protein, fat, and smart carbs. Skip the chips from the fryer; have homemade chips in olive oil at home if you want them.</p><p>Where to Find Michele</p><p>• <a target="_blank" href="https://www.ahealthyview.com/">Michele’s clinical practice</a> focuses on personalised nutritional medicine, including work with schools, corporate clients, and elite athletes.</p><p>• Her books include <a target="_blank" href="https://www.amazon.com.au/stores/Dan-DeFigio/author/B00CKCEOXA?ref=ap_rdr&shoppingPortalEnabled=true">Beating Sugar Addiction for Dummies</a>, <a target="_blank" href="https://www.ahealthyview.com/healthy-hormone-diet">The Australian Healthy Hormone Diet</a>, and <a target="_blank" href="https://www.ahealthyview.com/eat-drink-still-shrink">Eat, Drink and Still Shrink</a>.</p><p>• Recommended peanut butter brands: <strong>Fix</strong> and <strong>Mayver’s</strong> (both available at major supermarkets). Look for products with one ingredient: peanuts.</p><p>🧠 Womansplain: Justin Finally Learns to Breathe</p><p>• <strong>The Question: </strong>Justin has been shallow breathing through clenched teeth for, by his own estimate, most of his life. He knows from yoga that belly breathing is the goal. He does not always remember to do it. He wants practical instructions. Numbered, if possible.</p><p>• <strong>Shallow chest breathing: </strong>Keeps the body in a low-grade stress state. The nervous system reads it as a signal that something is wrong, even when nothing is. The result is a constant, low-level sense of depletion that most people have simply accepted as normal.</p><p>• <strong>Nasal breathing as default: </strong>The nose filters, warms, and humidifies air, and supports nitric oxide delivery. Mouth breathing is technically for emergencies, singing, or loud complaints. Nasal breathing is the resting standard. A larger nose, Justin was informed, offers superior filtration and is, in Lee’s words, a premium air processing unit.</p><p>• <strong>Diaphragmatic (belly) breathing: </strong>The diaphragm is a dome-shaped muscle below the lungs. When it contracts downward, the lungs expand and the abdomen rises. The test: one hand on the chest, one on the belly. The belly rises on the inhale, the chest barely moves. If the shoulders are going up, the technique is wrong.</p><p>• <strong>Box breathing: </strong>Inhale for four counts, hold for four, exhale for four, hold for four. Repeat. Used by military personnel before high-pressure situations. Activates a manual override on the stress response within about a minute.</p><p>• <strong>The physiological sigh: </strong>A double inhale through the nose followed by a long, slow exhale. One of the fastest ways to offload excess carbon dioxide and reset the nervous system. The exhale being longer than the inhale is what activates the parasympathetic, rest-and-digest response. Sighing, it turns out, is clinically validated.</p><p>• <strong>Synchronised breathing in rugby league: </strong>Justin noticed that modern rugby league teams gather in a circle and breathe together after scoring. Lee confirmed this is deliberate and evidence-based. Synchronised breathing, particularly with a shared extended exhale, pulls multiple nervous systems out of sympathetic overdrive simultaneously. Research suggests it also builds cohesion and trust between people. The shared exhale is, literally, getting on the same wavelength.</p><p><strong>Justin’s homework:</strong></p><p>• Close the mouth. Nasal breathing only, on default.</p><p>• Hand on belly at the desk. Three deep belly breaths every time you sit down.</p><p>• When the jaw clench arrives, box breathe. Four in, four hold, four out, four hold.</p><p>🚨 Lee’s Rant: Fillers That Fool Us</p><p>• <strong>The rant has a title. </strong>It is called Fillers That Fool Us. Lee is not calm about this.</p><p>• <strong>Maltodextrin: </strong>A highly processed starch made in a lab. It spikes blood glucose faster than many foods people feel guilty about eating. It also acts as a feeding ground for the wrong gut bacteria, contributing to dysbiosis. Some products carry low-FODMAP certification while containing maltodextrin as an ingredient, a situation Lee considers a significant consumer betrayal. Maltodextrin is added for one reason: it is cheap, it bulks products up, and it makes expensive ingredients go further. It was not added by a nutritionist. It was added by someone looking at a spreadsheet.</p><p>• <strong>Citric acid (the manufactured version): </strong>There are two types. Natural citric acid exists in lemons and other citrus fruits. Manufactured citric acid, found in almost all processed foods and many supplements is produced by fermenting black mould on corn sugar. For people with gut inflammation, this is the last thing they should be consuming dressed up as something citrusy. Symptoms of sensitivity include headaches, itching, watery eyes, sinus congestion, and digestive upset. It is in protein bars, bliss balls, potato chips, sugar-free lollies, and the majority of supplements on the market.</p><p>• <strong>These are boardroom ingredients, not wellness ingredients. </strong>They were not included to improve the product for the consumer. They were included to reduce costs, extend shelf life, prevent clumping, and improve the visual presentation of the product. The irony is that consumers have become so conditioned to perfectly flowing, non-clumping supplements that they file complaints when they encounter a pure product without anti-caking agents.</p><p>• <strong>Lee’s call to action: </strong>Audit your pantry this week. Flip over the packs. Find the products containing maltodextrin or citric acid. Tag Lee on Instagram at <a target="_blank" href="https://www.instagram.com/leesupercharged">@leesupercharged</a> with what you find.</p><p>• <strong>Brands that don’t use them: </strong>Lee’s <a target="_blank" href="http://www.superchargeyourgut.com/">Supercharged Your Gut range</a> contains neither. Eden Health Foods also produces a vitamin C powder without maltodextrin which does clump, because purity behaves differently than processed fillers, and that is entirely the point.</p><p>📝 Lee’s Nutritionist Nerd Notes: Episode 12 Mentions</p><p>Sugar, Blood Glucose, and Inflammation</p><p>• <strong>The 6-teaspoon guideline </strong>comes from the World Health Organisation and is aligned with recommendations from leading researchers in cognitive, metabolic, and cardiovascular medicine. The average Australian consumes six times this amount daily.</p><p>• <strong>Glycaemic response: </strong>When blood glucose rises rapidly, the body releases insulin to bring it back down. The speed and height of the spike determines the severity of the corresponding drop. Chronic spiking keeps inflammation elevated, which is a known driver of cardiovascular disease, type 2 diabetes, insulin resistance, non-alcoholic fatty liver disease, Alzheimer’s, autoimmune conditions, and depression.</p><p>• <strong>Insulin resistance </strong>develops when cells become less responsive to insulin due to sustained overexposure. This makes fat loss harder and increases the risk of type 2 diabetes over time.</p><p>• <strong>Natural sugars in fruit, dairy, and vegetables </strong>behave differently from added sugars. They come packaged with fibre, water, and micronutrients that slow absorption and blunt the glycaemic response. The 6-teaspoon limit applies to added sugars only.</p><p>Dopamine, Habit Loops, and Palate Reset</p><p>• <strong>Sugar activates the brain’s dopamine reward pathway, </strong>which is the same system involved in habitual behaviour patterns. This is why consumption can feel compulsive and why restriction without substitution tends to fail. The more effective intervention is crowding in whole foods until the preference shifts.</p><p>• <strong>Palate adaptation is real and measurable. </strong>As added sugar intake decreases over several weeks, perceived sweetness from natural foods increases and cravings for highly sweetened products tend to reduce.</p><p>Gut-Brain Axis and Mood</p><p>• <strong>The gut-brain axis </strong>refers to the bidirectional communication network between the gastrointestinal tract and the central nervous system, operating via the vagus nerve, the enteric nervous system, and the immune system.</p><p>• <strong>Approximately 90% of the body’s serotonin </strong>is produced in the gut. Disruption to the gut microbiome through poor diet, ultra-processed food, or inflammation has a measurable downstream effect on mood, cognition, and stress response.</p><p>• <a target="_blank" href="https://www.deakin.edu.au/food-mood-centre">The SMILES Trial — Food and Mood Centre, Deakin University</a><strong> (Supporting the Modification of lifestyle in Lowered Emotional States) </strong>was a 12-week randomised controlled trial examining the effect of a Mediterranean-style whole food diet on major depression. Participants eating from the intervention diet — foods available at standard Australian supermarkets — showed significantly greater reduction in depressive symptoms than the social support control group.</p><p>Sugar Alcohols and Sweetener Considerations</p><p>• <strong>Sugar alcohols (-ol endings: sorbitol, mannitol, xylitol, erythritol) </strong>are used in sugar-free products as a labelling loophole, they technically allow a “no sugar” claim. For people with sensitive digestion or IBS, these compounds cause osmotic diarrhoea and bloating. They are FODMAPs for a reason.</p><p>• <strong>Erythritol: </strong>A 2023 Cleveland Clinic study found an association between high erythritol blood levels and increased cardiovascular risk. A subsequent small trial found that 30 grams of erythritol — roughly the amount in a tub of keto ice cream — temporarily increased platelet aggregation for several days. The research is not conclusive, but Michele’s clinical approach is to apply a precautionary principle and recommend stevia and monk fruit instead.</p><p>• <strong>Aspartame: </strong>Classified in 2023 by the International Agency for Research on Cancer as possibly carcinogenic to humans (Group 2B). The evidence is not definitive, but given the availability of alternatives, both Lee and Michele recommend avoiding it.</p><p>Maltodextrin and Manufactured Citric Acid</p><p>• <strong>Maltodextrin </strong>is a highly processed polysaccharide derived from starch (corn, wheat, potato, or tapioca). It has a glycaemic index higher than table sugar. It also feeds gram-negative bacteria and can contribute to dysbiosis in susceptible individuals. It is used as a bulking agent, anti-caking agent, and texture modifier.</p><p>• <strong>Manufactured citric acid </strong>is produced through Aspergillus niger fermentation on glucose substrates, typically corn syrup. It is chemically distinct from naturally occurring citric acid in lemon or lime juice and has been reported to cause inflammatory and allergic responses in sensitive individuals, including headaches, skin irritation, joint pain, and digestive upset.</p><p>• <strong>Neither ingredient was designed with the consumer’s health in mind. </strong>Both serve manufacturer interests: reduced cost, extended shelf life, improved texture, and enhanced product appearance.</p><p> </p><p>Breathing: The Physiology</p><p>• <strong>Shallow chest breathing </strong>activates the sympathetic nervous system (fight-or-flight response), maintaining low-grade cortisol and adrenaline elevation. Over time, this contributes to fatigue, anxiety, poor sleep, and immune suppression.</p><p>• <strong>Nasal breathing </strong>supports nitric oxide production in the paranasal sinuses. Nitric oxide is a vasodilator with antimicrobial properties. It improves oxygen delivery and reduces airway resistance.</p><p>• <strong>Diaphragmatic breathing </strong>activates the vagus nerve and promotes parasympathetic tone. It is the breath pattern associated with rest, digestion, and recovery.</p><p>• <strong>Box breathing (4-4-4-4) </strong>is used in military and emergency services training for rapid cortisol reduction. Research supports its effectiveness in reducing subjective stress within 1 to 5 minutes of consistent practice.</p><p>• <strong>The physiological sigh </strong>(double nasal inhale followed by extended exhale) is one of the most rapid mechanisms for offloading carbon dioxide. Dr Jack Feldman have published research identifying it as the most effective acute breath pattern for nervous system regulation. The long exhale is the key: it is what activates parasympathetic response.</p><p>• <strong>Synchronised breathing </strong>between groups has been shown in research to increase interpersonal trust, social cohesion, and collective attentional focus. This is why team breath practices before athletic competition have measurable performance and cohesion benefits beyond the physiological effects of the breath itself.</p><p>📌 Episode 12 Links</p><p><a target="_blank" href="http://www.superchargedfood.com/">Supercharged Food — Lee Holmes</a></p><p><a target="_blank" href="http://www.superchargeyourgut.com/">Supercharge Your Gut — Lee’s Products</a></p><p><a target="_blank" href="http://www.cleannectarine.com.au/">Clean Nectarine — Irene Falcone</a></p><p><strong>Guest:</strong></p><p>Michele Chevalley-Hedge — <a target="_blank" href="https://ahealthyview.com.au/">A Healthy View</a></p><p> </p><p><strong>Peanut Butter Brands Mentioned:</strong></p><p><a target="_blank" href="https://fixpeanutbutter.com.au/">Fix Peanut Butter</a></p><p><a target="_blank" href="https://mayvers.com.au/">Mayver’s Nut Butters</a></p><p> </p><p><strong>Referenced:</strong></p><p><a target="_blank" href="https://www.deakin.edu.au/food-mood-centre">The SMILES Trial — Food and Mood Centre, Deakin University</a></p><p><a target="_blank" href="https://www.guzmanygomez.com/">Guzman y Gomez</a></p><p><a target="_blank" href="https://www.fishbowl.com.au/">Fishbowl</a></p><p> </p><p>🎤 Listen & Subscribe</p><p> </p><p><a target="_blank" href="https://podcasts.apple.com/us/podcast/wellness-unfiltered-pod/id1887472744">Apple Podcasts</a> | <a target="_blank" href="https://open.spotify.com/show/4w8CB1KTSsecAwdk4raD9g">Spotify</a> | <a target="_blank" href="https://www.youtube.com/@wellnessunfilteredpod">YouTube</a> | <a target="_blank" href="https://wellnessunfilteredpod.substack.com/podcast">Substack</a></p><p> </p><p><strong>Follow us on Instagram:</strong></p><p><a target="_blank" href="https://www.instagram.com/theleeandireneshow/">@theleeandireneshow</a> | <a target="_blank" href="https://www.instagram.com/leesupercharged">@leesupercharged</a> | <a target="_blank" href="https://www.instagram.com/cleannectarine">@cleannectarine</a></p><p> </p><p>Join the conversation on Substack: <a target="_blank" href="https://theleeandireneshow.substack.com/">https://theleeandireneshow.substack.com/</a></p><p> </p><p>Sponsor an episode? Email <a target="_blank" href="mailto:wellnessunfilteredleeirene@gmail.com">wellnessunfilteredleeirene@gmail.com</a></p><p> </p><p>Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions.</p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1">theleeandireneshow.substack.com</a>
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