Did you know there’s been a 2% annual increase in colon cancer cases in adults aged 20-39 since the 1990s? We need to spread the word… Colorectal cancer is NO longer just a concern for older adults. But, the encouraging news is that many cases are preventable!

In our latest episode, colorectal surgeon and prevention advocate Dr. Zuri Murrel shares how you can feel more confident using evidence based tools to reduce your own risk for colorectal cancer!

Whether you’re in your 20s, 30s, or 40s, this episode provides clear, practical strategies to protect your health and break the stigma around a preventable disease!

YOU’LL TAKEAWAY:

✨ Colorectal cancer is increasingly common in younger adults, but many cases are preventable

✨Why fibre, whole foods, hydration, activity, Vitamin D are all powerful tools to lower your risk

✨Early screening via colonoscopies for those with family history is crucial for prevention

✨ Advocating for yourself and recognizing symptoms early saves lives

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👤 TODAY’S GUEST: Zuri A. Murrell, M.D. is a leading Los Angeles Colorectal Surgeon & Specialist.Currently Dr. Murrell serves as the Medical Director of Outreach and Quality Integration for Cedars-Sinai’s Samuel Oschin Comprehensive Cancer Institute, and a Physician Member on the Board of Directors of Cedars- Sinai Medical Center (2018-2024). He also is Chairman of the Cedars-Sinai Physician Medical Staff DEI Taskforce.

📌⁠⁠Dr, Zuri’s Instagram⁠⁠

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👩🏻‍💻 REFERENCES & LINKS MENTIONED: ⤵️

📌 ⁠⁠2018 meta analysis – dietary fibre intake and risk of proximal and distal colon cancers⁠⁠

📌⁠⁠NOVA Classification of Processed Foods⁠⁠

📌⁠⁠⁠2011 meta analysis - Dietary fibre, whole grains, and risk of colorectal cancer⁠⁠⁠

📌⁠⁠⁠Circulating vitamin D levels and colorectal cancer risk: A meta-analysis and systematic review of case-control and prospective cohort studies⁠⁠

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Hot flashes, bloating, mood swings? In this episode we explore the connection between perimenopause and IBS, discussing how hormonal changes can impact your digestive health. We chat about common symptoms of perimenopause, the complexities of IBS, and practical strategies for managing symptoms through nutrition, exercise, and expert support.

YOU’LL TAKEAWAY:

✨How ovarian hormonal fluctuations during perimenopause can affect digestion, and exacerbate IBS

✨Why tracking symptoms is crucial for understanding health changes, and how to do it properly

✨Key dietary adjustments to manage blood sugar and digestive health

✨Behaviour strategies including exercise balance, sleep hygiene for gut and hormonal support

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👩🏻‍💻 REFERENCES & LINKS MENTIONED: ⤵️

📌 DEXA Scan Health Insights

📌 10.1089/jwh.2015.5556

📌 10.1177/030006059101900504

📌 10.3892/ol.2019.10983

📌 https://doi.org/10.1080/15502783.2023.2204066

📌 Do Women Need More Sleep Than Men?

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Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & the menopause transition. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.
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Your gut called… it’s ready for a glow-up in 2026 — without painful cleanses or expensive supplement protocols.

In this episode of the GutFit Nutrition Podcast, we explore why gut health is foundational to your overall well-being and how simple, sustainable micro habits can support your digestion, hormones, mood, and immune system over time.

YOU’LL TAKEAWAY:

✨What micro habits are and how to use them to create lasting change

✨Why gut health impacts immunity, mental health, and hormone balance

✨How small adjustments in diet quality, fermented foods, medication use, sleep hygiene, and morning routines can better support your gut

✨Why consistency and personalization matter more than perfection

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 3 Rules For Habits by James Clear

📌 Atomic Habits by James Clear

📌Freedom App

📌 Study on Fermented Food vs High Fibre Diet

📌 NSAIDs and the Gut

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ENJOYING THE PODCAST?

Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.

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In the latest episode of the Gut Fit Nutrition Podcast, we’re breaking down how to set realistic gut health & fitness goals that stick — including:

✨ Setting intentions instead of resolutions

✨ Creating SMART goals for clarity

✨ Linking pleasure to behaviors to stay motivated

✨ Using accountability systems to actually follow through

✨ Celebrating small wins along the way

If you’re ready to finally make progress on your health and fitness goals instead of falling off by February… This episode is for you!

⏱️ Chapters:

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Tony Robbins: Awaken the Giant Within

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✉️ CONNECT WITH ME: ⤵️

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ENJOYING THE PODCAST?

Your rating and review help this show get into the earbuds of more listeners dealing with IBS, gut issues and fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.

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Itchy skin, fatigue, unresolved IBS symptoms – what could these symptoms have in common? It could be a sign of histamine intolerance, a condition that often goes under or misdiagnosed.

Join this conversation with expert GI Dietitians on how to actually tell whether you may have histamine intolerance, and how to actually manage it through a structured elimination diet, nutrition optimizations & targeted supplementation.

YOU’LL TAKEAWAY:

✨ Why histamine intolerance is a growing concern in digestive health, common symptoms (skin issues, runny nose, GI symptoms, and fatigue) and proper testing

✨ How mast cell activation syndrome is distinct from histamine intolerance.

✨ Dietary management is crucial for those with histamine intolerance, but low histamine diets can vary significantly in recommendations.

✨ What supplements like DAO may help some individuals with histamine intolerance.

✨ How zinc, iodine and other micronutrients play a role in gut health and histamine intolerance

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👤 TODAY’S GUEST: Marlee Hamilton RD

Marlee Hamilton is a registered dietitian who has spent the past 8 years working with patients who have complex digestive health concerns and food intolerances. She specializes in conditions such as IBS, IBD, SIBO, and food chemical sensitivities, providing individualized nutritional support for a wide range of gastrointestinal disorders.

📌 Ignite Nutrition

📌 Marlee’s Instagram

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✉️ CONNECT WITH ME: ⤵️

📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

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ENJOYING THE PODCAST?

Your rating and review help this show get into the earbuds of more listeners dealing with IBS, gut issues and fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.

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Is 'adrenal fatigue' a made up condition, or a useful term to describe real burnout and cortisol dysfunction? In this conversation, join myself and fellow Dietitian Christa Biegler to discuss the complexities of cortisol, burnout, and adrenal fatigue. We chat about causes of cortisol dysfunction, how to test thyroid and cortisol properly, pillars for improving adrenal function, and more.

⏱️ Chapters:

• (0:38) — Welcome to the GutFit Nutrition Podcast
• (1:26) — Today's Episode & Announcing Our Guest
• (1:57) — Christa’s Background & Career Journey
• (2:27) — Unpacking Burnout & Adrenal Health
• (4:48) — The Zone of Excellence vs Genius: What is Burnout?
• (11:15) — The Complex Connection Between Burnout & Cortisol
• (17:00) — How Cortisol Dysfunction Affects Your Body: Key Symptoms
• (26:15) — Navigating Adrenal & Thyroid Testing: Symptoms vs Labs
• (31:09) — Optimizing Cortisol: The Power of Light & Circadian Rhythm
• (38:24) — Cultivating Curiosity: Making Small, Intentional Lifestyle Changes
• (42:00) — Exploring Advanced Adrenal Testing
• (48:34) — Supporting Adrenals: Diet, Lifestyle & Targeted Supplements
• (56:46) — Final Insights on Cortisol & Burnout

👤 TODAY'S GUEST: Christa Biegler

Christa Biegler is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women overcome eczema, food sensitivities and fatigue without unnecessary restriction, endless testing and supplements.

📌 Christa’s Website

📌 Christa’s Instagram

📌 Christa’s YouTube

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👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

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ENJOYING THE PODCAST?

Your rating and review help this show get into the earbuds of more listeners dealing with burnout ,gut issues and fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.

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Its no surprise.. The holidays can stir up IBS symptoms due to various factors. Listen in to discover proactive strategies to prevent holiday IBS flare-ups and feel your best.

⏱️ Chapters:

• (0:00) — Welcome to the GutFit Nutrition Podcast
• (0:48) — Why Holiday Seasons Trigger IBS
• (2:19) — Identifying Common Triggers for Holiday IBS Flare-Ups
• (2:37) — Skipping Meals & Blood Sugar Swings
• (4:07) — High-Fat Holiday Meals & Bloating
• (5:07) — FODMAP Stacking During the Holidays
• (6:18) — Eating Too Quickly & Hydration Challenges
• (6:48) — Caffeine, Alcohol & Reduced Movement
• (9:27) — Proactive Strategies for a Happy Holiday Gut
• (15:22) — Mindful Eating & Nervous System Regulation
• (18:10) — Normal Holiday Discomfort vs IBS Flare-Ups
• (19:23) — Free IBS Masterclass Invitation
• (21:40) — Holiday Wrap-Up & Coaching

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 FREE Masterclass — Take Immediate Control: The Ultimate 6-Step Blueprint to Conquering IBS & Gut Pain

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👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠.

What is the gut microbiome, why does it matter, and—most importantly—how do you feed it well (when you have IBS)? Find out in today’s episode.

⏱️ Chapters:

• (00:00) — Welcome to the GutFit Nutrition Podcast
• (00:48) — Today’s Episode: Your Gut Microbiome
• (02:05) — How Your Microbiome Impacts Your Health
• (03:08) — Defining a Healthy Microbiome
• (04:09) — Dysbiosis: When Things Go Out of Balance
• (06:10) — Factors That Influence Your Gut Microbiome
• (08:16) — MACs: Microbiota Accessible Carbohydrates
• (10:27) — Fiber, Diet Diversity & Chronic Disease
• (13:21) — Building Gut-Friendly Diet Diversity
• (16:57) — Key Foods for Microbiome Health
• (19:37) — Fermented Foods & Healthy Fats
• (21:37) — Putting It All Together for a Thriving Microbiome
• (22:25) — Take Back Control with The Gut Harmony Method

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👩🏻‍💻 RESOURCES & HELPFUL LINKS: ⤵️

📌 Apply for the Gut Harmony Method Program

📌How Does Your Gut Microbiome Play a Role in 4 Common Chronic Diseases?

📌 The American Gut Project

📌 Episode 11: Why Does Fibre Make My IBS & Gut Symptoms Worse?

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✉️ CONNECT WITH ME: ⤵️

📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠

🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠

👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!