Wellness Unfiltered Pod

About Wellness Unfiltered Pod

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. theleeandireneshow.substack.com (https://theleeandireneshow.substack.com?utm_medium=podcast)

Publisher

Lee Holmes

Category

health & fitness · health & fitness

Language

en

Explicit

No

First episode

24 Mar 2026

Latest episode

14 Oct 2026

Latest episodes

23 episodes in the feed.

1. 

   14 Oct 2026

   Episode 23: From Woo-Woo to Woo Hoo! Wellness Trends That Went Mainstream

   It all started with a conversation about what it felt like to be “the organic person” at a dinner party in 2002. From there, we cover the things we predicted that came true (collagen, magnesium, clean beauty), the things that genuinely surprised us (cold water, breathwork, fermented foods everywhere), and the things that are still firmly, stubbornly woo-woo - detox teas, ear candling and the rest. We also make our bets on what’s woo-hooing next (zombie cells, we’re looking at you), and Justin brings a Womansplain question about the bags under his eyes that neither of us can resist. In this episode, we chat about: · What it felt like to be the organic eater in 2002. · Cold water exposure: Wim Hof, ice baths and suburban dads. · Lee’s mum’s lifelong cold shower habit (and living to nearly 93). · Why Lee is personally not into cold water therapy. · Fermented foods going from “are you unwell?” to the dairy aisle at Woollies. · The 1980s version of gut health: Yakult and its cultures. · Breathwork - the free wellness tool with real evidence behind it. · Irene’s $180 breathwork class that she was not ready for. · Box breathing and slow exhales. · Irene’s “toxic-free” beauty beginnings - and the Lucas’ Papaw Ointment petroleum moment. · Why “clean beauty” is a word used indiscriminately. · Gua sha, jade rollers and CO2-extracted oils - the “I told you so” segment. · Espresso culture vs Nescafé, and Irene’s Italian household roots. · The milk shift: macadamia, oat and the decaf soy latte. · Collagen - the supplement that went from mocked to mainstream. · Toxin-free cleaning, VOCs, dishwashing steam and toddlers on floors. · Magnesium flakes vs Epsom salts - what the difference actually is. · Detox teas, the infomercial-era cash cows. · doTERRA, multi-level marketing and essential oils. · Ear candling: a firm no from both of us. · Detox footpads and the “how does it turn black?” mystery. · Fluoride: Irene’s water-filter journey, and where each of us actually stands. · Zinc sunscreen, slugging, and putting zinc on your face at night. · Cricket flour - the nutritional breakdown Lee researched live, and why we’re still on the fence. · Irene’s near-miss with I’m a Celebrity, Get Me Out of Here. · What actually turns woo-woo into mainstream (spoiler: evidence). · Zombie cells - Lee’s deep dive, and how they’ve crossed over into skincare. · Irene’s Acure zombie serum discovery. · Raw milk: both of us say no. · Circadian eating as the next big conversation. · Bryan Johnson, Blueprint and longevity coffee. · Womansplain: bags under the eyes - the caffeine eye masks, the eye cream, and Lee’s actual advice. What’s Popping: The Woo-Woo Prophecies That Came True Irene spent 15-plus years being called snake-oil salesperson on social media. This episode is, in part, Irene and Lee’s receipts. Irene’s list of things she was mocked for that are now everywhere: · Clean beauty - she called it “toxic-free beauty” back when she started Nourished Life in 2012. · Gua sha - she was “hammered for selling a piece of rock that did nothing” around 12 years ago. · CO2-extracted rosehip oils - she says she was called out by “half the science community” for that one. · Magnesium flakes - a blog post explaining the difference between magnesium chloride flakes and Epsom salts brought in an “insane” number of orders. · Toxin-free cleaning products - now on mainstream shelves. Lee’s list: · Collagen peptides - now in every cafe and health food store. · Fermented foods - now at every service station and in every cafe’s kimchi offering. · Breathwork - now backed by meta-analyses and free apps. The pattern they both name: something gets dismissed, it goes niche, it becomes popular through word of mouth and personal experience, and eventually - if the evidence shows up - it becomes completely standard. Womansplain: Bags Under the Eyes Justin asked the question: what actually causes bags under the eyes, and do any of the products work? Lee’s answer covered four different things that can contribute: · Fluid retention - often worse in the morning. · Fat pads under the eye - structural, and they act as cushioning. · Hollowness - as you age, you lose volume under the eye, which can create a shadow effect. · Pigmentation - a separate cause of dark circles. Lee also named allergies, alcohol, genetics, thin under-eye skin, sleep quality, salt intake and hydration as factors that can affect how the under-eye area looks. From a topical angle, Irene’s two picks (both stocked at Clean Nectarine): · 100% Pure Bright Eyes Masks (https://cleannectarine.com.au/products/bright-eyes-mask-5-pack?srsltid=AU7gw4U_Di-Dx2th_wDXUh5ttrLcu2ZmaivxFIabkSIYZIHU0iwQDpJo) - hydrogel eye masks made with caffeine, cucumber and aloe, designed to help the under-eye area look less puffy. · 100% Pure Coffee Bean Caffeine Eye Cream (https://cleannectarine.com.au/products/coffee-bean-caffeine-eye-cream?_pos=1&_sid=44a6d2b49&_ss=r) - the eye cream Irene says counted Tom Cruise, Kate Hudson and Madonna among its fans back in the day. Lee’s practical additions: sleep quality, reducing salt, staying hydrated, addressing any allergies, and don’t forget sunscreen under the eyes - including Irene’s tip about the Avocado Zinc SPF50 concealer stick. (https://cleannectarine.com.au/products/avocado-zinc-spf50-natural-concealer-light-medium?_pos=1&_sid=179de371f&_ss=r) Lee’s Nutritionist Nerd Notes Breathwork: free, evidence-backed and here to stay Breathwork sounds too simple to work. But a 2023 meta-analysis of randomised controlled trials (https://pmc.ncbi.nlm.nih.gov/articles/PMC9828383/) found breathwork was associated with significantly lower levels of self-reported stress, anxiety and depression compared to control conditions. Lee highlights free guided breathwork through Insight Timer (https://insighttimer.com/), while Irene recalls a $180 breathwork class she found stressful. They also discuss box breathing and lengthening the exhale. Fermented foods: the Stanford study The Stanford Sonnenburg lab’s 2021 randomised trial put 36 healthy adults on either a high-fibre or a high-fermented-food diet for 10 weeks (Cell (https://www.cell.com/cell/pdf/S0092-8674(21)00754-6.pdf)). The fermented-food group increased their gut microbiome diversity and decreased 19 inflammatory markers; the fibre group did not show the same changes over that short period (Stanford Medicine summary (https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html)). Collagen: the evidence, and its limits A recent meta-analysis of 35 randomised controlled trials (2,534 participants) found oral collagen supplementation was associated with significant improvements in skin hydration, elasticity and barrier function (Journal of Cosmetic Dermatology (https://onlinelibrary.wiley.com/doi/10.1111/jocd.71041)). The same analysis found the evidence for structural anti-ageing outcomes - wrinkle reduction, roughness and dermal density - was not robust enough to draw firm conclusions, and that elasticity and barrier benefits appeared only after at least 12 weeks of use (same review (https://onlinelibrary.wiley.com/doi/10.1111/jocd.71041)). Cold water immersion: popular, but evidence is limited A 2025 systematic review and meta-analysis of 11 randomised controlled trials (3,177 participants) found cold-water immersion was associated with reduced stress 12 hours afterwards and improved sleep quality and quality of life (PLoS ONE (https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/)). The same review found a short-term increase in inflammatory markers immediately and one hour after immersion (same review (https://pmc.ncbi.nlm.nih.gov/articles/PMC11778651/)). Zombie cells (senescent cells) Senescent cells have stopped dividing but haven’t died. They linger in what Lee calls “biological limbo”, and they can pump out inflammatory molecules and growth factors - the SASP, or senescence-associated secretory phenotype (senolytics review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12190739/)). As they accumulate with age and aren’t cleared efficiently, they’re linked to chronic low-grade inflammation (”inflammaging”), tissue dysfunction and age-related conditions (Mayo Clinic fisetin paper (https://mayoclinic.elsevierpure.com/en/publications/new-agents-that-target-senescent-cells-the-flavone-fisetin-and-th/)). Compounds studied in the lab and in animal models for their effects on senescent cells (senolytics) include: · Fisetin - a flavonoid found in strawberries and apples (Mayo Clinic fisetin paper (https://mayoclinic.elsevierpure.com/en/publications/new-agents-that-target-senescent-cells-the-flavone-fisetin-and-th/)). · Quercetin - found in capers and other plants (senolytics review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12190739/)). · Curcumin - from turmeric (senolytics review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12190739/)). Most of this research is preclinical. Whether eating these foods clears senescent cells in humans hasn’t been established (senolytics review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12190739/)). The Acure Zombie Cell Clarifying Serum (https://cleannectarine.com.au/products/acure-zombie-cell-clarifying-serum?_pos=1&_sid=17dc15938&_ss=r) Irene stocks at Clean Nectarine is marketed around this idea. It combines niacinamide and milk thistle extract, and the brand says it is designed to improve hydration, support the skin’s moisture barrier and help with the appearance of fine lines. Cricket flour: the nutrition, and the caveats Cricket flour is roughly 60–70% protein by weight, though the exact nutritional profile varies by product, cricket species and processing (PMC review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12294605/)). Crickets can be a source of iron, calcium, zinc, magnesium, B12 and omega-3 fatty acids, and the chitin in the exoskeleton is a type of fibre (Cleveland Clinic (https://health.clevelandclinic.org/acheta-protein-eating-crickets)). Not every cricket product provides a complete protein - this depends on the product (Cleveland Clinic (https://health.clevelandclinic.org/acheta-protein-eating-crickets)). It is regarded as more resource-efficient than cattle - crickets require less water, land and feed, and produce fewer greenhouse gases per unit of protein (Cleveland Clinic (https://health.clevelandclinic.org/acheta-protein-eating-crickets)). The caveats Lee raised: · People with shellfish or dust-mite allergies may react to cricket products, because crickets share certain proteins (such as tropomyosin) with crustaceans (cricket allergen review (https://pmc.ncbi.nlm.nih.gov/articles/PMC12691979/)). Magnesium: glycinate, flakes and the difference from Epsom salts Lee discusses oral magnesium glycinate for sleep, muscle recovery, stress and nervous-system support, while Irene revisits her popular comparison of magnesium chloride bath flakes and magnesium sulphate, better known as Epsom salts. Detox teas, ear candling and footpads: still firmly woo-woo Lee and Irene revisit detox teas, ear candling and detox footpads, explaining why they remain sceptical of the claims behind them. Circadian eating: the next big conversation? Lee’s prediction for the next thing to break through: circadian eating - aligning your eating with natural light and dark cycles. This is related to time-restricted eating for metabolic health: eating more of your calories earlier in the day, and finishing eating a couple of hours before dark. It’s an extension of the intermittent-fasting conversation, which Lee approaches with caution - she doesn’t recommend long fasts, especially for women. Episode 22 Links · Supercharged Food (http://www.superchargedfood.com/) - Lee Holmes. · Supercharge Your Gut (http://www.superchargeyourgut.com/) - Lee’s products. · Clean Nectarine (https://cleannectarine.com.au/) - Irene Falcone. · Insight Timer (https://insighttimer.com/) - free breathwork and meditation app. · 100% Pure Bright Eyes Masks (https://cleannectarine.com.au/products/bright-eyes-mask-5-pack?srsltid=AU7gw4U_Di-Dx2th_wDXUh5ttrLcu2ZmaivxFIabkSIYZIHU0iwQDpJo). · 100% Pure Coffee Bean Caffeine Eye Cream (https://cleannectarine.com.au/products/coffee-bean-caffeine-eye-cream?_pos=1&_sid=44a6d2b49&_ss=r). · Acure Zombie Cell Clarifying Serum (https://cleannectarine.com.au/products/acure-zombie-cell-clarifying-serum?_pos=1&_sid=17dc15938&_ss=r) - stocked at Clean Nectarine. · Avocado Zinc SPF50 concealer stick. (https://cleannectarine.com.au/products/avocado-zinc-spf50-natural-concealer-light-medium?_pos=1&_sid=179de371f&_ss=r) - Irene’s under-eye sunscreen tip. · Blueprint by Bryan Johnson (https://blueprint.bryanjohnson.com/) - Bryan Johnson’s longevity brand, mentioned in the episode. · Sonnenburg Lab at Stanford (https://sonnenburglab.stanford.edu/research) - fermented foods research. · Supercharged Food Protein and Fibre Powder (https://www.superchargeyourgut.com/products/organic-chocolate-protein-powder-sprouted-vega). · Lee’s Eat to Heal (https://www.superchargeyourgut.com/products/eat-to-heal-book), also available from Big W (https://www.bigw.com.au/product/eat-to-heal-by-lee-holmes/p/6085406?utm_source=google&utm_medium=cpc&utm_id=21753682927&utm_campaign=BIG+W+%7C+Play+%7C+PMax+%7C+Books&utm_term=&gclsrc=aw.ds&gad_source=1&gad_campaignid=21753684868&gbraid=0AAAAADkzLhdbYqQvhhbpKy4poEPkJjP_&gclid=CjwKCAjwwrPVBhA1EiwAv_YO-Z8VZ_4NJeWGoRvDdBuBr7hUbyTEMVAX6BePzEIYdPZx4LdySOOD2BoC4CQQAvD_BwE), Amazon (https://www.amazon.com.au/Eat-Heal-delicious-breakthroughs-inflammation/dp/1922468142), Booktopia (https://www.booktopia.com.au/eat-to-heal-lee-holmes/book/9781922468147.html?srsltid=AU7gw4W6uKubXjAQ_Rbupq5tbH54XLxBBVHq7joeTM1PnrRk7gLXTVAK) and Dymocks (https://www.dymocks.com.au/eat-to-heal-by-lee-holmes-9781922468147). Target USA (https://www.target.com/p/eat-to-heal-by-lee-holmes-paperback/-/A-1006854880) Barnes and Noble (https://www.barnesandnoble.com/w/eat-to-heal-lee-holmes/1148685129?ean=9781922468147). UK Waterstones. (https://www.waterstones.com/book/eat-to-heal/lee-holmes/9781922468147) Listen and Subscribe Apple Podcasts (https://podcasts.apple.com/us/podcast/the-lee-and-irene-show/id1887472744) | Spotify (https://open.spotify.com/show/4w8CB1KTSsecAwdk4raD9g) | Substack (https://theleeandireneshow.substack.com/) Follow us on Instagram: @theleeandireneshow (https://www.instagram.com/theleeandireneshow/) | @leesupercharged (https://www.instagram.com/leesupercharged/) | @cleannectarine (https://www.instagram.com/cleannectarine/) To sponsor an episode, email wellnessunfilteredleeirene@gmail.com (mailto:wellnessunfilteredleeirene@gmail.com). The Lee and Irene Show is for informational and educational purposes only and does not constitute medical, health, legal or financial advice. Always consult with a qualified healthcare professional before making health decisions. Produced by Tamsin Holmes. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theleeandireneshow.substack.com (https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   30 Sept 2026

   Episode 22: From the Film Industry to the Farm. Matilda Brown Talks Body Image, Nourishing Food and Finding Her Way Home.

   You might know Matilda from her years in the film industry, or as the daughter of Australian acting icons Brian Brown and Rachel Ward. But Matilda is now in a very different chapter of her life. She’s a passionate advocate for regenerative agriculture, and co-founder of The Good Farm Shop (https://thegoodfarm.shop/) alongside her husband, Scott Gooding. Matilda opens up about her history with disordered eating, the diet culture that shaped her relationship with food, and how meeting Scott helped her understand nutrition in an entirely new way. She also shares how a family farm, a global pandemic and a growing awareness of where our food comes from led her down the path of regenerative agriculture. We get into the difference between certified organic and regenerative farming, why knowing your farmer matters, and how The Good Farm Shop (https://thegoodfarm.shop/) is making responsibly sourced food more accessible for busy families. And because no episode with Lee and Irene would be complete without a deep dive into ingredients, we also explore microplastics in our food, water and beauty products, how to navigate confusing labels, and what consumers can do without losing their minds in the process. There’s nostalgia, honesty, a few laughs, some uncomfortable truths about the food system and plenty of food for thought. Literally. In this episode, we chat about: * Growing up in a family immersed in the film industry. * Matilda’s 15-year career in acting, writing and directing. * Why she eventually walked away from Hollywood dreams. * The rejection and uncertainty of working in the entertainment industry. * How meeting Scott Gooding changed Matilda’s relationship with food. * Her experience with disordered eating and restrictive diets. * How diet culture shaped the way women viewed their bodies. * The changing conversation around body image, weight loss and GLP-1 medications. * Moving beyond food rules and learning what the body actually needs. * Reintroducing meat after years of vegetarianism and veganism. * Understanding food provenance and ethical meat production. * What regenerative agriculture actually means. * How Rachel Ward’s family farm began its transition to regenerative farming. * Soil health, rotational grazing and working with nature. * The difference between organic certification and regenerative farming. * Why grass-fed and organic don’t necessarily mean regenerative. * How The Good Farm Shop (https://thegoodfarm.shop/) began as a cow-share initiative. * Making regeneratively raised meat accessible to everyday households. * Why buying directly from farmers can make a difference. * How to source better food when you’re busy. * The Good Farm Shop (https://thegoodfarm.shop/) cookbook and easy, nourishing meals. * Microplastics in our food, water, air, clothing and beauty products. * What to look for when reading beauty and skincare ingredients. * Why ingredient-checking apps don’t always tell the whole story. * The challenges of navigating greenwashing and “clean” product claims. * Practical ways to make more informed choices without becoming overwhelmed. What’s Popping: From Hollywood to the Good Farm Shop Matilda Brown spent 15 years working in the film industry. She acted, wrote and directed, developing projects and pitching scripts, including work that brought her close to major opportunities in Los Angeles. From the outside, it might have looked like a glamorous career. But Matilda describes another side of the industry: constant auditions, rejection, uncertainty and the emotional toll of investing so much of yourself in projects that can disappear overnight. At around 30, after returning from Los Angeles following another opportunity that fell through, Matilda began questioning whether she wanted to continue down that path. Around the same time, she was still working through a complicated relationship with food and her body. She had spent years moving between diets and restrictive eating patterns, without really understanding what her body needed. Then came Scott Gooding. Meeting Scott introduced Matilda to a different way of thinking about nutrition. Instead of focusing on what she should eliminate, she began to understand the importance of giving her body what it needed to function. Their relationship also opened the door to a bigger conversation about food provenance, animal welfare and the way our food is produced. Matilda had been vegetarian and vegan for years, partly because of her concerns about factory farming and animal cruelty, and partly because restrictive eating had become entangled with her food choices. Scott helped her see that there were other ways to approach the question of eating meat, including sourcing it from farmers who cared about their animals and the land. That shift became the beginning of something much bigger. During COVID, Matilda and Scott spent time on her family’s farm on the Mid North Coast of New South Wales. The farm had been conventionally operated for decades, but following the devastating 2019 bushfires, Matilda’s mother, Rachel Ward, began exploring a more environmentally responsible approach to farming. Through this transition, Matilda discovered regenerative agriculture. What began as an interest in where her food came from became a deeper understanding of soil health, grazing practices, biodiversity and the relationship between farming and the environment. When Matilda and Scott struggled to find regeneratively raised meat through ordinary shopping channels, they decided to create a solution themselves. The Good Farm Shop (https://thegoodfarm.shop/) began with a simple idea: offer friends and family boxes of beef from a cow raised on their farm. The response was so positive that demand grew to include lamb, chicken and other products. Today, The Good Farm Shop (https://thegoodfarm.shop/) connects customers with food sourced from regenerative farms, helping people make more informed choices about what they eat and where it comes from. It’s a story about changing direction, questioning the systems we’ve inherited and turning personal values into practical action. Womansplain: Diet Culture, Body Image and Learning to Trust Yourself Matilda’s story highlights how easily food can become complicated when we’re taught to think about our bodies through the lens of appearance rather than health. Growing up, Matilda absorbed the messages many women of her generation encountered in magazines and popular culture: lose weight, restrict your food and strive for a particular body shape. Those messages contributed to years of dieting and disordered eating, leaving her confused about what she should eat and how she should feel in her body. In this conversation, we reflect on how the cultural conversation around body acceptance has shifted over the years, and whether some of the old pressures are returning in new forms. We also discuss the growing visibility of weight-loss medications and how this is influencing conversations about body image and what constitutes an acceptable body. The conversation isn’t about judging individual choices. It’s about recognising that every person’s circumstances are different, while asking what happens when weight loss becomes the dominant measure of health. Matilda’s experience offers a reminder that understanding nutrition is about more than following a set of food rules. It’s about learning what your body needs, developing a healthier relationship with food and finding an approach that supports your overall wellbeing. Lee’s Nutritionist Nerd Notes 1. Regenerative agriculture: Looking beyond the label Organic, grass-fed and regenerative are terms that often appear together, but they don’t all mean the same thing. Matilda explains that organic certification relates to particular farming standards, including restrictions on certain chemical inputs. It doesn’t automatically tell you whether a farm uses regenerative practices such as rotational grazing. Regenerative agriculture focuses on working with natural systems, improving soil health and managing land in ways that support the broader ecosystem. Practices can vary between farms, so the term isn’t a guarantee that every regenerative farm operates identically. What can you do? * Ask where your food comes from. * Look for information about how animals are raised and how land is managed. * When possible, buy directly from farmers or businesses that can explain their sourcing. * Ask questions about grazing practices rather than relying on a single label. * Choose the sourcing standards that matter most to you and your household. Matilda’s key message is that understanding your food supply gives you more information with which to make your own choices. 2. Organic versus regenerative: What’s the difference? One of the most useful parts of this conversation is the distinction between organic certification and regenerative farming. A product labelled certified organic isn’t necessarily produced using every practice associated with regenerative agriculture. Equally, a farm may use regenerative practices without every aspect of its operation fitting the same certification framework. Grass-fed and grass-finished describe aspects of an animal’s diet, but they don’t independently establish how the land has been managed. If you want to understand how your meat was produced, look beyond the front of the packet. Ask the supplier about the farm, grazing methods, animal welfare and soil-management practices. The more transparent the supply chain, the easier it becomes to understand what you’re buying. 3. The Good Farm Shop: Making better food easier Knowing how food is produced is one thing. Finding it, buying it and preparing it while juggling work and family life is another. Matilda and Scott created The Good Farm Shop to help bridge that gap by connecting customers with food from regenerative farms. We discuss the practical challenges of getting food from a farm to a dinner plate, including the logistics of sourcing, processing and distributing meat outside the conventional mass-market system. For busy households, convenience matters. Making responsibly sourced food easier to access can help people put their values into practice without needing to organise an entire supply chain themselves. Matilda and Scott have also created The Good Farm Cookbook, featuring Scott’s accessible, hearty recipes for everyday cooking. 4. Food, body image and the importance of nutrition Matilda’s experience with disordered eating highlights the difference between restricting food and understanding nutrition. Food choices can be influenced by many things, including body image, ethical concerns, health goals, cultural messages and personal preferences. Learning about nutrition can help us move beyond rigid food rules and consider whether we’re meeting our bodies’ needs. This doesn’t mean there is one ideal diet for everyone. Rather, it’s about understanding the role of nourishment, making informed choices and seeking appropriate support when eating patterns become distressing or restrictive. 5. Microplastics: They’re not just in the ocean After Matilda leaves the cabin, Lee and Irene turn to another topic that’s been appearing all over their social media feeds: microplastics. The discussion explores how tiny plastic particles and synthetic materials can enter the environment through sources such as plastic packaging, bottled water, synthetic textiles and personal-care products. We also discuss research investigating microplastics in human tissues, including the brain, and the questions this raises about exposure and potential health effects. It’s an evolving area of research, and the presence of microplastics in human tissue doesn’t, by itself, establish what a particular level of exposure means for an individual’s health. The practical question is how we can make informed choices while the science continues to develop. 6. Beauty products, ingredients and greenwashing Reading a beauty product’s ingredients list isn’t always as straightforward as it sounds. Lee and Irene discuss synthetic polymers, silicones and other ingredients that may appear in cosmetics, skincare and sunscreens. Some materials are derived from petrochemicals, while others are plant-based. The name of an ingredient alone doesn’t always tell you its source, environmental fate or whether it meets a particular definition of a microplastic. The conversation highlights how confusing it can be for consumers to navigate competing claims about what is natural, clean, biodegradable or environmentally friendly. Rather than relying entirely on marketing claims or a single ingredient-checking app, it’s worth looking at the evidence behind a product’s claims and consulting more than one reliable source when necessary. A few resources mentioned in the conversation: * Beat the Microbe a resource for investigating ingredients associated with microplastics: https://beatthemicrobe.org/ * Environmental Working Group (EWG) — information about ingredients, consumer products and environmental health: https://www.ewg.org/ These resources use their own methods and criteria, so their assessments should be understood in context rather than treated as a substitute for a complete scientific evaluation. 7. Small changes without the overwhelm It’s easy to feel overwhelmed when you start thinking about everything that might be in your food, water, clothing and skincare. The aim isn’t to become frightened of every product or to spend every waking hour researching ingredients. Instead, focus on practical steps that fit your circumstances: * Reduce reliance on single-use plastic where practical. * Consider a suitable water filter if it meets your needs and has independently supported performance claims. * Learn about the sourcing of the foods you buy regularly. * Look beyond marketing claims when choosing personal-care products. * Use credible sources to investigate unfamiliar ingredients. * Remember that individual purchasing decisions are only part of the picture; broader changes in manufacturing, regulation and waste management also matter. You don’t need to change everything at once. Start with the choices that are most relevant to you. Episode 22 Links * Supercharged Food (https://www.superchargedfood.com/) — Lee Holmes: Lee’s recipes, articles and nutrition resources. * Supercharge Your Gut (https://www.superchargeyourgut.com/) — Lee’s products: Explore Lee’s range. * Clean Nectarine (https://cleannectarine.com.au/) — Irene Falcone: Shop Irene’s curated range of clean beauty and wellness products. * 100% Pure: Featured episode sponsor, available through Clean Nectarine (https://cleannectarine.com.au/). * The Good Farm Shop: https://thegoodfarmshop.com/ (https://thegoodfarmshop.com/) * The Good Farm Shop on Instagram: @thegoodfarm.shop (https://www.instagram.com/thegoodfarm.shop/?hl=en) * The Good Farm Shop on Facebook: https://www.facebook.com/shopthegoodfarm/ (https://www.facebook.com/shopthegoodfarm/) * Matilda Brown and Scott Gooding’s podcast: At Home with Scott and Til (https://open.spotify.com/show/0340vAE0IxwEwrH1rRdHYK). * The Good Farm Cookbook: Scott Gooding’s accessible recipes The Good Farm Cookbook (https://thegoodfarmshop.com/products/the-good-farm-cookbook?srsltid=AU7gw4Wa1OIyZJaG402O2ZMHO2x6mTajQa75U8eOiv_st4TkwuoAmSmB). * Beat the Microbe: https://beatthemicrobe.org/ * Environmental Working Group (EWG): https://www.ewg.org/ * Lee’s book, Eat to Heal (https://www.superchargeyourgut.com/products/eat-to-heal-book): Also available from Big W (https://www.bigw.com.au/product/eat-to-heal-by-lee-holmes/p/6085406?store=120&utm_source=google&utm_medium=cpc&utm_id=21753682927&utm_campaign=BIG+W+%7C+Play+%7C+PMax+%7C+Books&utm_term=&gclsrc=aw.ds&gad_source=1&gad_campaignid=21753684868&gbraid=0AAAAADkZkLgE5laBtZDrexOqeLSlZO8WZ&gclid=CjwKCAjww-3VBhAcEiwAwUUIu9DU6VYikZz7slMN6sfl9DIctQOxqBRZ41YvGjPVMz2XOyQ-WKaVUhoC1PoQAvD_BwE), Amazon (https://www.amazon.com.au/Eat-Heal-delicious-breakthroughs-inflammation/dp/1922468142/ref=cm_cr_arp_d_product_top?ie=UTF8) and Booktopia (https://www.booktopia.com.au/eat-to-heal-lee-holmes/book/9781922468147.html). Listen and Subscribe Apple Podcasts (https://podcasts.apple.com/us/podcast/the-lee-and-irene-show/id1887472744) | Spotify (https://open.spotify.com/show/4w8CB1KTSsecAwdk4raD9g) | Substack (https://theleeandireneshow.substack.com/) Follow us on Instagram: @theleeandireneshow (https://www.instagram.com/theleeandireneshow/) | @leesupercharged (https://www.instagram.com/leesupercharged/) | @cleannectarine (https://www.instagram.com/cleannectarine/) To sponsor an episode, email wellnessunfilteredleeirene@gmail.com (mailto:wellnessunfilteredleeirene@gmail.com). Come and say hi, ask a question and let us know what you’d like us to cover next. To sponsor an episode, email wellnessunfilteredleeirene@gmail.com (mailto:wellnessunfilteredleeirene@gmail.com). The Lee and Irene Show is a production of Clean Nectarine Proprietary Limited and Supercharged Food Proprietary Limited. Hosted by Lee Holmes and Irene Falcone, with editing and technical support by Justin Smidmore. This podcast is for informational and educational purposes only and does not constitute medical, health, legal or financial advice. The views expressed are the personal opinions of the hosts and guests and do not necessarily represent the views of Clean Nectarine or Supercharged Food. This podcast does not establish a doctor-patient or other professional relationship. Always consult a qualified healthcare professional before making changes to your health or treatment. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theleeandireneshow.substack.com (https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   18 Sept 2026

   Episode 21: Old-School Wisdom, Starting Again and the Business You Can’t Buy with Anthea Koullouros

   In this episode, we speak with Anthea Koullouros, clinical naturopath, herbalist and founder of Apotheca in Surrey Hills. With more than 30 years in practice, Anthea has watched natural medicine move from fringe whisper to supermarket staple. She also spent 16 years building Ovvio into one of Australia’s most respected organic tea brands, before losing control of the business and walking away. This is a conversation about herbal wisdom, food audits, nervous-system health, women in business and the messy, brave process of rebuilding from the ground up. There are bitters, business lessons and possibly enough rosemary to season an entire lamb roast. In this episode, we chat about: * How 12-year-old Anthea discovered herbal medicine. * Building Ovvio from clinic to celebrated tea brand. * What happens in a naturopathic consultation. * Western herbal medicine and therapeutic dosing. * The difference between kitchen herbs and clinical doses. * Rosemary, memory, circulation, liver health and lamb. * Carminative herbs for bloating and digestive discomfort. * How to read ingredients lists—not just nutrition panels. * Why some cottage cheeses are more “food-like” than others. * Choosing cleaner protein powders and avoiding unnecessary fillers. * How to audit your Uber Eats order. * Feeling “wired but tired”. * Building capacity before investigating deeper causes. * Herbs for perimenopause symptoms, cognition and mood. * Why wild yam has been wildly overpromoted. * Gut health, digestion and eating in a dysregulated state. * Digestive bitters and the return of “rest and digest”. * Losing Ovvio and rebuilding Apotheca. * What happens when investors try to “buy the light”. * Why women without money often have to be smarter. * Anthea’s unexpected connection to the Bourne films. * Lee’s rant about misleading tomato-product labelling. * Why front-of-pack claims should never get the final word. What’s Popping: Building, Losing and Rebuilding Anthea spent 16 years building Ovvio into something extraordinary. It was more than a tea company: it was a clinic, a lifestyle store, a beloved brand and an extension of her knowledge, creativity and identity. Every ingredient was certified organic. Blends were created for specific clients, chefs and restaurants. Aria had its own blend. Bills had theirs. Chiswick, Fratelli Paradiso and other leading Sydney restaurants trusted Anthea’s work. Then came the moment when she began to doubt the very skills that had built the business. She thought she needed more business expertise. She thought she needed more money and strategic support. So she invited in an investor who appeared to offer both. What followed is a story that will be painfully familiar to many women in business. The investor had money, or appeared to. Anthea invested more to avoid dilution, but was diluted anyway. Again and again, until she was left with 10 per cent of a business she had spent 16 years creating. “No amount of money can pay for that 16 years.” And she’s right. Then COVID arrived. The warehouse moved to Brisbane, Anthea couldn’t access her products, and the business went into administration, even though it had been performing strongly online. She faced an impossible choice: spend $100,000 a day fighting in court, or walk away with her sanity and her clinic. She chose her sanity. There was no settlement and no financial return from the business she had built. But there was still her knowledge, her creativity, her patients and the ability to begin again. The deeper work came afterwards. Anthea undertook psychotherapy and nervous-system work to understand why similar patterns had appeared in both her business and personal relationships. Rather than simply blaming herself, she examined what needed to change so she would never recreate the same dynamic. Now, she has rebuilt as Apotheca: smaller, more intentional and much closer to the work she actually loves. She hand-blends teas, sees patients and creates products with purpose. And some of the restaurants waited for her. Bills, Chiswick, Gertrude & Alice, Fratelli Paradiso and Solomon Group all returned because the real gift was never just the brand. The real gift was Anthea. The Odyssey The story of The Odyssey is one of descent, discovery and return: a journey in which the hero eventually comes home transformed. Anthea descended into the loss of her business, discovered what she needed to reclaim and returned home to Apotheca, to her actual gifts, rather than the business that had been wearing those gifts like an expensive coat. Womansplain: The Woman Without Money Has to Be Smarter Irene and Anthea arrived at the same conclusion during this conversation: women without venture capital or deep financial backing often have to be exceptionally resourceful. There is no endless pot of money to throw at every problem. No “let’s just spend another million and see what happens” strategy. Instead, there is ingenuity, intelligence, persistence and a refusal to give up, often without a safety net. “When you don’t have money, all of your success is based on how smart you are,” Irene says. Both women have built businesses from the ground up, only to see people with money assume they could buy the business and recreate its magic. But the business was never the whole gift. The woman was the gift. Anthea describes this as trying to “buy the light”. An investor may think they are buying the company, but what they are really trying to buy is the founder’s vision, energy, relationships and creative spark. The problem is that light doesn’t always agree to be owned. Lee’s Nutritionist Nerd Notes Tapestry thinking, not symptom-by-symptom care Anthea describes her naturopathic approach as a “tapestry”: an integrated view of the whole person rather than a collection of isolated symptoms. Fatigue, overwhelm and brain fog may involve several systems at once, including: * Nervous-system dysregulation. * Nutrient deficiencies. * Hormonal changes. * Gut dysbiosis. * Poor digestion. * Malabsorption. * Sleep and lifestyle factors. Rather than simply treating each symptom separately, the goal is to ask: What might be contributing to the overall pattern? This is also where naturopathy and functional nutrition often overlap. Both approaches tend to look beyond the presenting symptom and consider how different systems interact. Read more: Functional Medicine: Past, Present and Future (https://pmc.ncbi.nlm.nih.gov/articles/PMC9173848/). Kitchen herbs versus therapeutic doses Many culinary herbs have medicinal properties, but the dose matters. A little rosemary sprinkled over lamb may contribute to flavour and digestion, but it is not the same as consuming rosemary tea, a tincture or a concentrated preparation designed for a specific therapeutic purpose. Fresh and dried herbs also differ in concentration by weight. As a general rule discussed in the episode, fresh herbs may require roughly twice the amount of dried herb in a formula. Rosemary has a long traditional history of use for circulation, cognition, mood and liver support. It also stimulates bile flow, which may help explain why it pairs so beautifully with fatty foods such as lamb. Nature’s original dinner-party planner. Read more: Fresh Phytomedicines: Composition and Pharmacological Activities (https://pubmed.ncbi.nlm.nih.gov/42514489/) and Rosemary and Cognition (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8851910/). Carminatives and digestive comfort Carminative herbs are traditionally used to ease gas and digestive discomfort. Examples include: * Aniseed. * Caraway. * Dill. * Fennel. * Ginger. * Peppermint. These herbs may help reduce the sensation of bloating and support gut motility, but they are not a complete treatment for every cause of digestive symptoms, including SIBO. Persistent or severe symptoms should be assessed by an appropriately qualified practitioner. Stinging nettle is a different category of herb, traditionally used for urinary and fluid-balance support. Read more: Ginger, Caraway and Peppermint for Gastrointestinal Disturbances (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12104075/). Food audits: read the ingredients list Nutrition panels tell you about protein, carbohydrates, fat and energy. The ingredients list tells you what the product is actually made from. Anthea’s food-audit approach involves comparing similar products across brands and looking for unnecessary additives, thickeners, flavourings and processing aids. Cottage cheese is a good example. A product made from milk and culture will generally look and taste very different from one containing additional thickeners and stabilisers. It may be less smooth, more textured and slightly more like ricotta—but that can be a sign of simpler processing. The same principle applies to protein powders: * Ask whether you need one in the first place. * Start with whole-food protein where possible. * If supplementing, choose a short ingredients list. * Be cautious with products marketed as meal replacements or miracle solutions. * Look beyond claims such as “fat burning”, “detox” or “metabolic support”. When ordering takeaway, sauces and condiments can also add unexpected ingredients, including sugar, colours, flavourings and high-histamine fermented components. It is worth asking what oil is used for cooking, particularly if the information is not listed. Feeling “wired but tired” Feeling exhausted but unable to switch off can involve several overlapping factors, including: * Nervous-system dysregulation. * Iron, zinc, B12 or vitamin D deficiency. * Thyroid or other hormonal issues. * Poor digestion or nutrient absorption. * Gut dysfunction. * Chronic stress and insufficient recovery. Anthea’s “first-aid” approach is to create capacity before demanding more from an already depleted person. That might mean checking for obvious deficiencies and addressing them appropriately before adding a long list of tests, lifestyle changes and wellness homework. Sometimes the first step is not a 47-point protocol. Sometimes it is giving the body enough support to get through the day. Perimenopause and menopause herbs Anthea makes an important distinction: herbal support for perimenopause does not necessarily attempt to mimic oestrogen or progesterone. Instead, herbs may be selected for particular symptoms, such as: * Sage and flaxseed for hot flushes. * Rosemary, ginkgo and bacopa for cognition and mood. * Nervine and calming herbs for stress and sleep support. Sage has been studied for menopausal hot flushes, although individual responses vary and herbal products should be chosen with professional guidance where appropriate. Read the study (https://pubmed.ncbi.nlm.nih.gov/21630133/). Wild yam is another area where marketing has run considerably faster than the evidence. Wild yam does not contain oestrogen and the body cannot simply convert it into oestrogen. Traditional preparations may have different uses, including support for cramps, but wild yam creams should not be treated as a substitute for evidence-based menopause care. Read more: Wild Yam Creams: Separating the Yam from the Sham (https://dramybkillen.substack.com/p/wild-yam-creams-separating-the-yam). Digestive bitters and “rest and digest” Digestive bitters are traditionally taken before meals to stimulate digestive secretions and prepare the body for eating. Taking bitters around 15 minutes before a meal can also create a useful pause—particularly for people who eat quickly, work through lunch or consume meals while in full fight-or-flight mode. Bitter foods such as rocket can provide a gentle food-based option. And even the ritual of pausing before a meal may help shift the body towards a calmer digestive state. Read more: The Vagus Nerve as a Modulator of the Brain–Gut Axis (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/). Building a work life around actual capacity A final theme in this episode is the relationship between health, work and capacity. If you own a business, you may have more flexibility to take a recovery day. If you work for someone else, that flexibility may depend on your manager and workplace culture. But the broader point remains: capacity is not a moral issue. You do not have infinite energy. Nobody does. Creating a sustainable working life means acknowledging your current capacity and building around it, rather than continually trying to prove your worth through exhaustion. Episode 21 Links * Supercharged Food (http://www.superchargedfood.com/) — Lee Holmes. * Supercharge Your Gut (http://www.superchargeyourgut.com/) — Lee’s products. * Clean Nectarine (https://cleannectarine.com.au/?rfsn=9060135.321306b) — Irene Falcone. * Apotheca (https://apothecabyanthia.com/) — Anthea Koullouros’s Surrey Hills clinic and online consultations. * Supercharged Food Protein and Fibre Powder (https://www.superchargeyourgut.com/products/organic-chocolate-protein-powder-sprouted-vega). * Paavo Airola’s (https://www.amazon.com.au/How-Get-Well-Airolas-Handbook/dp/0932090036)How to Get Well (https://www.amazon.com.au/How-Get-Well-Airolas-Handbook/dp/0932090036). * Lee’s (https://www.superchargeyourgut.com/products/eat-to-heal-book)Eat to Heal (https://www.superchargeyourgut.com/products/eat-to-heal-book), also available from Big W (https://www.bigw.com.au/product/eat-to-heal-by-lee-holmes/p/6085406?utm_source=google&utm_medium=cpc&utm_id=21753682927&utm_campaign=BIG+W+%7C+Play+%7C+PMax+%7C+Books&utm_term=&gclsrc=aw.ds&gad_source=1&gad_campaignid=21753684868&gbraid=0AAAAADkzLhdbYqQvhhbpKy4poEPkJjP_&gclid=CjwKCAjwwrPVBhA1EiwAv_YO-Z8VZ_4NJeWGoRvDdBuBr7hUbyTEMVAX6BePzEIYdPZx4LdySOOD2BoC4CQQAvD_BwE), Amazon (https://www.amazon.com.au/Eat-Heal-delicious-breakthroughs-inflammation/dp/1922468142), Booktopia (https://www.booktopia.com.au/eat-to-heal-lee-holmes/book/9781922468147.html?srsltid=AU7gw4W6uKubXjAQ_Rbupq5tbH54XLxBBVHq7joeTM1PnrRk7gLXTVAK). * ABC Four Corners tomato-product investigation (https://www.abc.net.au/news/2026-07-27/australian-tomatoes-leggos-coles-aldi-chinese-tests-show/106940742). * Anthea’s book, (https://apothecabyanthia.com/products/i-am-food)I Am Food (https://apothecabyanthia.com/products/i-am-food). * Anthea’s clinic: 346 Burke Street, Surrey Hills, open Tuesday to Saturday. Online consultations are also available. Listen and Subscribe Apple Podcasts (https://podcasts.apple.com/us/podcast/the-lee-and-irene-show/id1887472744) | Spotify (https://open.spotify.com/show/4w8CB1KTSsecAwdk4raD9g) | Substack (https://theleeandireneshow.substack.com/) Follow us on Instagram: @theleeandireneshow (https://www.instagram.com/theleeandireneshow/) | @leesupercharged (https://www.instagram.com/leesupercharged/) | @cleannectarine (https://www.instagram.com/cleannectarine/) To sponsor an episode, email wellnessunfilteredleeirene@gmail.com (mailto:wellnessunfilteredleeirene@gmail.com). The Lee and Irene Show is for informational and educational purposes only and does not constitute medical, health, legal or financial advice. Always consult with a qualified healthcare professional before making health decisions. Produced by Justin Smidmore. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theleeandireneshow.substack.com (https://theleeandireneshow.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Spotify

5.0 / 5

6 ratings

Contact Wellness Unfiltered Pod

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

Shows with a similar audience

• 

  Healthy Her

• 

  The Imperfects

• 

  No Filter

• 

  The Nutrition Couch

• 

  The Quicky

• 

  Mamamia Out Loud