Wellness Unfiltered Pod

Lee Holmes
  • 5.0 (8)
  • NUTRITION
  • UPDATED WEEKLY

WELCOME to Wellness Unfiltered! 🎙️ Lee Holmes and Irene Falcone bring you real, raw, and refreshingly honest chats about wellness, minus the woo-woo. We’re here to keep wellness human, hilarious, and totally unfiltered. wellnessunfilteredpod.substack.com

Episodes

  1. 5 DAYS AGO

    Episode 7: Carol's MKR Confessions, Geisha Beauty Secrets, the Perimenopause Toolkit & Justin's Snoring That Registered on the Richter Scale 🎙️

    Hosts Lee Holmes and Irene Falcone are joined by Carol Molloy, a Japanese-Australian food extraordinaire, MKR contestant, and architect of unforgettable Japan food tours, for a conversation that roams from the secrets of geisha skincare to the gut-healing magic of soba noodles. Then Justin finally admits he snores loud enough to register on the Richter scale, Natalie checks in from the perimenopausal shapeshifting zone, and Lee delivers an acupuncture rave that will have you booking an appointment before the credits roll. Get ready for MKR behind-the-scenes gossip, a 15-minute Japanese weeknight dinner that will change your life, the truth about what geishas actually invented in beauty, and the perimenopause toolkit that no one tells you about; from flaxseed and creatine to magnesium baths and why your sleep is the most important lever you can pull. ✨ In this episode we chat about: 🍽️ What’s Popping: Meet Carol; Food, Japan & the MKR Confessional (00:00) • Fifteen Years, One Road, One Cabin: Lee and Carol go back over 15 years, teaching yoga together, and then somehow ending up across the road from each other in a sea-side location. Irene meets Carol for the very first time, live on air. • Food Is Love: Carol’s philosophy, shaped by a mum who is a brilliant Japanese cook and a dad with MS who meant the family always entertained at home. Cooking for people is Carol’s love language in its purest form. • The MKR Truth: Is it real? Is it staged? Carol delivers the unvarnished answer. Producers do nudge things in a direction, but everyone cooks their own food and says what they actually think. It is reality TV not scripted, not entirely real life ;). • The Raspberry Cheesecake Incident: Carol made two beautiful cheesecakes and forgot the raspberries. Adam sprinted to Coles. They still got a great score. The cheesecake, for the record, was spectacular! • The Dish That Deserved More: A Citrus Celebration dessert with six individual elements; lemon curd, mousse, passion fruit jelly, biscuit crumb, and more. Carol will be making it for Lee and Irene very soon. • Cold Food and Celebrity Photo Albums: Yes, the food can be cold by the time contestants eat it. And yes, Carol is now in the celebrity photo album of a Tokyo restaurant, filed alongside Tom Cruise and Nicole Kidman. 🍣 Japanese Food: Way Beyond Sushi • The Full Picture: Gyoza, sashimi, tempura, yakitori, hotpot; Japanese cuisine is one of the cleanest, most diverse food cultures in the world. Vegetables, tofu, fermented foods, pickles, and seafood do most of the heavy lifting. • Why Japan Is Perfect for Clean Eating: Not heavy on oil or fat, big on vegetables, built around letting ingredients speak for themselves. The natural flavour philosophy that underpins Japanese cooking is something Carol brings to everything she makes. • Sake Explained: Hot and cold, strong and subtle. The chilled version from the fridge in summer is genuinely refreshing. There are varying levels of intensity, and yes, it also goes on your face. • Gut Health Built In: Fermented foods, pickles, miso, and fibre-rich vegetables mean traditional Japanese food is naturally gut-supportive. Lee points this out and she is absolutely right. 🍜 The 15-Minute Japanese Weeknight Dinner: Carol’s Soba Noodle Salad with Teriyaki Salmon Carol makes this at least once a week and has converted everyone around her. Here is how to do it: • The Noodles: Buckwheat soba noodles; cook, drain, rinse in cold water so they don’t stick. Naturally gluten-free. • The Sauce: Soy (or tamari to keep it fully gluten-free), mirin (or apple cider vinegar for a health-conscious swap), a little oil. Adjust to what you have in the fridge. • The Salmon: Marinate in a tamari and mirin-style sauce with chilli oil or chilli flakes if you want heat. 15 minutes while the noodles cook is enough. • The Add-Ins: Pickled ginger, edamame beans, whatever is around. Cold or room temperature is the goal. • Gluten-Free Swaps: Tamari instead of soy, apple cider vinegar instead of mirin. ✈️ Carol’s Japan Tours: The Full Experience • What Carol Shows People: The full range; Michelin dining one day, a noodle stand under a railway station the next. Sushi, sashimi, tempura, gyoza, hotpot, hands-on noodle and sushi making. • Art and Culture: Lee says Naoshima, the art island, is a highlight. The contrast between ancient handmade craftsmanship and cutting-edge modern Japan is something Carol loves to show people. • The Shinkansen: High-speed trains, snow monkeys bathing in hot springs, onsen stays, Hakuba skiing in snow so powdery that falling over feels like landing in a cloud. • The Single Most Transcendent Moment: A shiso leaf wrapped dumpling. It was tangy, citrusy, completely unexpected. The moment when a guest tries something and their face just says everything. 🌸 Japanese Beauty: Geishas, Double Cleansing & Rice Water Secrets • Where Double Cleansing Came From: The geisha. All that heavy white makeup required a serious removal process. Camellia oil as the first cleanse, a foaming cleanser to finish. Carol and Irene both agree: everyone should be doing this. • Rice Water and SK-II: The story goes that women working in rice paddies had exceptionally soft, bright skin from the water. Irene stocks a natural rice water essence from 100% Pure, the clean alternative to the SK-II version. • Sun Protection as Culture: Japanese women have always protected their skin SPF 50+, reapplication, long gloves while driving, and the most extraordinary oversized sun visors on a golf course you have ever seen. • Layering and Hydration: Japanese skincare is built around layering: multiple steps, deep hydration, plumping. It is high maintenance and it shows. • Geisha Culture: Based in Kyoto. Geisha begin as maiko, apprentice geishas and learn music, hosting, tea ceremony, and drinking games. It is an art form that is slowly disappearing as younger women choose other careers. • Kimono Today: Still worn to weddings and formal events. Lee and Carol once did a full kimono photoshoot together. Photos incoming… 😴 Womansplain: What to Actually Do About Snoring (For Justin, and Everyone Who Loves Them) (approx. 00:32:53) • The Real Talk First: Snoring that wakes you up is not just snoring. It is your body sending a strongly worded letter. The word Lee is tiptoeing around is sleep apnoea, where you actually stop breathing and your brain panics you awake. It can happen dozens of times a night. • Why You Feel Terrible All Day: You think you slept eight hours. You did not actually rest for eight hours. There is a significant difference, and it explains the fatigue, the three coffees, the shot focus, and the questionable mood. • Risk Factors: Over 40, weight, alcohol before bed, sleeping on your back, throat muscles relaxing with age. All of these make it worse. • Step One. Get a Sleep Study: You sleep, you have a monitor on you, you find out whether it is sleep apnoea or garden-variety snoring. The fix is very different depending on the answer. • Step Two. Sleep on Your Side: Back sleeping is snoring’s best friend. Positional wedge pillows help. There are even shirts with a tennis ball sewn into the back to stop you rolling over. Unglamorous but effective. • Step Three. Skip the Nightcap: Even two drinks close to bedtime makes snoring significantly worse. The idea that alcohol helps you sleep is one of wellness’s most persistent myths. You pass out; you do not rest. • Step Four. Losing a Little Weight: Even a modest reduction can strongly reduce snoring because it takes pressure off the airways. • Step Five. The CPAP Machine: If sleep apnoea is confirmed, do not resist the machine. A lot of men do. They are wrong. It genuinely helps. • Irene’s Separate Bedroom Tip: There is still a stigma around couples sleeping in separate rooms. Irene would like to dismantle it. A few nights a week in the spare room is not separation, it is excellent sleep hygiene. Her husband gets up early and does shift work. She gets her best sleep. Everyone wins. 📞 You’re On Speaker: Natalie on Perimenopause, Sleep & the Supplements Worth Knowing About (approx. 00:40:41) • Meet Natalie: Managing partner in risk and insurance, interviewer of people, woman in her 50s navigating perimenopause, and self-described Elastigirl; constantly stretching, gliding, and shapeshifting. Presence is her superpower. • The Shapeshifting Analogy: Natalie describes perimenopause as another one of the shapeshifting phases women move through, like pregnancy, like every major life transition. Not just physical. Emotional, spiritual, the whole thing. • Resistance Training First: Lee’s starting point in clinic is always strength. Weight-bearing exercise supports bone health, muscle mass, and the metabolism that begins to slow during peri and menopause. • Blood Sugar Stability: One of the most important levers women can pull during this phase. More protein especially at breakfast, healthy fats, and steady blood sugar all reduce symptoms significantly. • Flaxseed for Hot Flushes: Two to three tablespoons per day. Lee started doing it and it really works. There is also research behind it. • Sleep: Natalie identifies this as the biggest change she has experienced. Tips: cooler room, no blue light before bed, consistent routine. Walking every day, even ten minutes in the rain, helps regulate the nervous system and supports sleep. • Alcohol and Perimenopause: Bodies simply cannot metabolise alcohol the way they could in their 20s and 30s. Irene’s biggest customer in her non-alcoholic drinks business was women over 40, and now she knows exactly why. Natalie cannot tolerate wine at all. Spirits seem to fare better, which her friends confirm. • Wild Yam Cream: Traditionally used for centuries for menopausal symptoms including cramps and digestive comfort. Some promising animal and lab studi

    1hr 5min
  2. Episode 6: Healthy, Wealthy & Wise in the Cost of Living Crisis. Freezer Hacks, Gut Basics, Kitchen Beauty, Why Your Nespresso Is Quietly Robbing You and Fighting the Man Flu🎙️

    28 APR

    Episode 6: Healthy, Wealthy & Wise in the Cost of Living Crisis. Freezer Hacks, Gut Basics, Kitchen Beauty, Why Your Nespresso Is Quietly Robbing You and Fighting the Man Flu🎙️

    Episode 6: Healthy, Wealthy & Wise in the Cost of Living Crisis. Freezer Hacks, Gut Basics, Kitchen Beauty, Why Your Nespresso Is Quietly Robbing You and Fighting the Man Flu🎙️ How do you stay healthy when every trip to the supermarket feels like a financial mugging? In this episode, Lee Holmes and Irene Falcone ditch the expensive wellness theatre and get back to the brass tacks of genuine, affordable health. From Lee's legendary freezer-stocked "renewable table" and Wednesday-night supermarket markdown raids, to Irene's single-magnificent-purple-suit philosophy on spending, they cover food, beauty, bills, business, and the one organ that outperforms every overpriced supplement on the market. Plus: Man Flu season is upon us, paramedic-in-training Kaya joins the show, and Lee lights a righteous fire under the wellness industrial complex. Get ready to raid the freezer, ditch the gym membership, negotiate every bill, and prove that looking after your gut is the cheapest wellness investment you'll ever make. ✨ FREE GIFT: The Renewable Table E-Book Lee is giving away her signature e-book to help you cook once and eat four times. Learn how a single roast chicken can transform into a stir-fry and then a broth, or how a pot of lentils becomes a soup, a side, and then a fritter. [Download Your FREE Renewable Table E-Book Here] In this episode we chat about: 🛒 What's Popping: Living Healthy & Wealthy in the Cost of Living Crisis (01:00) •      The Harbour Bridge Confession: Lee's origin story; a broken boom gate, police sirens, a 55-dollar fine, and the moment she decided to make every dollar stretch. Every word of it is true. •      The Purple Suit Principle: Irene's philosophy in a single garment, spend once on something extraordinary, keep it forever, and never look at fast fashion twice. •      Two Frugal Schools of Thought: Lee finds the free or nearly-free version of everything; Irene buys one brilliant thing and makes it last a decade. Different roads, same destination. Business Wisdom: Irene’s "PhD in failure" advice: Ditch the expensive ad agencies and subscriptions, pay suppliers early to build energetic cash flow, and use AI to do your own marketing. 🥦 Food: The Freezer Is Your Best Friend •      The Wednesday Night Supermarket Raid: When markdowns happen, how to load up, portion, freeze, and carry yourself through the whole week on one smart shop. •      The Renewable Table: Cook once, eat four times. A roast chicken becomes a stir-fry, then a broth. A pot of lentils becomes soup, a side, and a fritter. Lee is giving away the e-book — link in the show notes. •      Protein at Breakfast: Why eggs are still one of the most affordable complete proteins going, and how starting the day with protein stops those expensive 10 o'clock impulse decisions. •      The Clean 15 and Dirty Dozen: Which fruit and veg absolutely must be organic (strawberries, blueberries, spinach, celery) and which ones you genuinely don't need to splurge on (avocado, bananas). Full list in the show notes. •      Grow Your Own Herbs: Microgreens, coriander, and basil on a windowsill the return on investment is remarkable, and coriander is a brilliant chelator for the gut. •      The Cheap Luxurious Dip: Cannellini beans, lemon, a little garlic, a splash of olive oil hummus that tastes like a treat and costs almost nothing.   🧴 Luxe Beauty: Less Is More (and the Kitchen Has Everything You Need) (33:00) •      The Skincare Budget Hierarchy: Spend almost nothing on cleanser and exfoliator (you're washing it down the sink), put your money into one good serum, and seal it in with something affordable like Egyptian Magic Cream or Weleda Skin Food. •      Kitchen Beauty: Crushed lentils as a face scrub (Lee learned this in India), mashed banana as a hair mask, coconut oil as a makeup remover, cleanser, and full-body moisturiser. Free, and genuinely effective. •      The Overripe Strawberry Trick: Those manky strawberries past their best? Do not throw them away. Natural AHAs and fruit acids make them a brilliant chemical exfoliator for your skin. •      The Face Razor Secret: A dermablade removes layers of dead skin so efficiently that your serum penetrates at a fraction of the usual dose. You'll use a quarter of the amount — and it shows. •      The Free Beauty Product: Water. Chronically dehydrated skin looks dull and tired. Drinking more of it plumps the skin, supports the gut, and costs nothing at all. •      The Home Spa: Magnesium salt foot soak with a few drops of pure essential oil, a frangipani from your walk in a glass on the table, and an organic candle — a day spa experience for the price of a bus ticket. 🦠 Health: The Gut Is the Best Organ Since Sliced Bread (approx. 30:00) •      Why the Gut Comes First: Nearly 80% of your immune system lives there. Skin, hair, nails, energy, mood — the gut has a role in every system of your body. Look after it and almost everything else follows. •      Irene's Testimony: Years of adrenal fatigue, chronic tiredness, and skin issues — resolved when she finally focused on her gut. Her hair has never looked better. 🏠 Household: Bills, Petrol & the Art of Asking (approx. 50:00) •      Phantom Energy: Every appliance on standby is quietly adding to your bill. Turn it off at the wall. Takes 30 seconds. •      The Quarterly Direct Debit Audit: Go through every subscription every three months. Free trials rolled into paid plans, streaming services you barely use, apps you've forgotten about entirely. I'm looking at you, Amazon Prime. •      The Irene Alarm Hack: Set an alarm three to four days before any free trial ends. Ask yourself whether you actually want it. The answer is usually no. •      The Art of Asking: Call your electricity provider, internet, insurance company, and bank. "I'm reviewing my expenses — is there a better rate available?" The worst they can say is no. They rarely do. •      Petrol at Night: Petrol is cooler and denser after dark, so you genuinely get more for your money filling up at night. Also: buy midweek (Tuesday or Wednesday) when prices are at the low point of the pricing cycle. •      The Coasting Habit: Foot off the accelerator on the downhill, tyres properly inflated, window instead of air-con. Every small thing adds up. 💼 Business Hacks from the Hard School of Experience •      Subscriptions: If you're on Shopify, audit every app you're paying for. Most of them are doing less than you think. •      Ditch the Agencies: One weekend is genuinely all you need to learn Facebook ads, Google ads, and email marketing yourself. AI has automated most of what agencies were charging a premium for. •      Pay on Time (Better Yet, Early): Your suppliers will love you, give you first access to deals, and actually want to work with you. There is also, Irene firmly believes, an energetic benefit to telling the universe your cash flow is in good order.   🥤 Womansplain Fighting the Man Flu (57:00) Golden Gut Breakfasts: Justin shares how a "protein-forward breaky" involving turmeric and eggs has saved him coin on mid-morning snacks. The "Man Flu" Debate: The team tackles the age-old question of whether men truly suffer more or just have a flair for the dramatic. Dinner to the Rescue: Justin sets the scene for the discussion by recounting how Lee saved his evening with a last-minute freezer soup, the ultimate remedy for a man on the brink. 🔊 You’re On Speaker: Paramedics & Neonatal Kittens & Influencer Skepticism (1:01) •      Unflappable Superpowers: Meet Kaya: Career-changer, former fashion industry veteran, trainee paramedic, and — most importantly — a foster carer for RSPCA neonatal kittens. She is currently raising a six-day-old kitten on a syringe every two hours. An actual angel. •      The Influencer Question: How to tell a genuine product recommendation from a paid advertisement. Irene's rule: if they're being paid, don't buy the product. Lee's red flag: a hero ingredient listed at the very bottom — less than 1% of the formulation — while 90% of the budget went on the glass bottle and the celebrity photoshoot. •      The Simple Test: "They're not selling you a product. They're selling you their lifestyle with a beauty filter on.   😤 Frisky Finale Rant: The Wellness Industrial Complex (1:13) •      80-dollar jade rollers. 50-dollar detox teas. Gym gear loaded with microplastics that shed into your skin every time you sweat. Himalayan salt lamps collecting dust and pooling water. Wireless earbuds marketed as focus enhancers. Real wellness is free and dirt cheap. Lee is fired up and she is not wrong. •      What You Actually Need: Second-hand cotton clothing, a daily walk, plenty of water, garlic when something is coming on, and the gut-health basics you've already heard about in this episode.   🛡️ Lee’s Nutritionist Nerd Notes: The "Man Flu" Defence The Sleep Shield: People sleeping less than seven hours are significantly more likely to get sick. Zinc is King: It directly inhibits viral replication. Source it from pumpkin seeds, red meat, and chickpeas. Zinc Food Sources ·      Pumpkin seeds — a small handful is a clinically relevant dose. ·      Red meat (grass-fed where possible). ·      Chickpeas and legumes. ·      Hemp seeds. ·      Oysters — if it's a special occasion. The richest food source of zinc going.   Garlic & Vitamin C: Use food as medicine, air-fry whole bulbs of garlic for antiviral properties and get Vitamin C from capsicum, broccoli, and Kakadu plum. 📝 Lee’s Nutritionist Nerd Notes: Episode 6 Mentions Recipe: Turmeric & Golden Gut Scrambled Eggs: A protein-forward breakfast to stop mid-morning snacking. Combine eggs with

    1hr 18min
  3. Episode 5: Ultra Processed Foods (UPFs), The Frankenstein in Your Fridge, Supermarket Minefields, and Why Your Nut Milk Might Be a "Gut Detergent"

    21 APR

    Episode 5: Ultra Processed Foods (UPFs), The Frankenstein in Your Fridge, Supermarket Minefields, and Why Your Nut Milk Might Be a "Gut Detergent"

    Show Notes Episode 5 Wellness Unfiltered Episode 5: Ultra Processed Foods (UPFs), The Frankenstein in Your Fridge, Supermarket Minefields, and Why Your Nut Milk Might Be a "Gut Detergent" 🎙️ How do you spot ultra-processed foods (UPFs) hiding in "healthy" aisles, and why are they linked to leaky gut and inflammation? In this fiery episode, Lee Holmes and [Irene Falcone] rip open the UPF files, decode confusing labels, and share simple swaps to reclaim your pantry. They dive deep into the "Frankenstein" world of industrial foods, from fake meat burgers to sneaky plant milks, exposing emulsifiers like CMC (E466) and carrageenan (E407) that scrub your gut lining raw. Plus grooming tips for men and a listener's take on trusting health advice. In this episode we chat about: ✨ What’s Popping: The "Low-archy" of Processing (02:04): Defining "Ultra": Lee breaks down the difference between standard processing (like olive oil or sourdough) and industrial ultra-processing that uses ingredients your grandmother wouldn't recognise. Plus outlines lab-reassembled foods with maltodextrin, soy lecithin (E322), and preservatives that stay fresh for weeks. Gut Detergents: Why we call emulsifiers "gut detergents" and how they keep your oils and waters from separating, at the cost of your stomach lining. The Bread, Milk and Protein Bar Trap: The truth about mass-produced white bread, why most plant-based milks are more chemistry than cooking and supermarket traps such as protein bars as candy bars . 🛒 The Hidden Science of the Supermarket (13:26): The Top 6 E-Numbers to Avoid: Lee shares her "avoid list," including Carrageenan (E407), Xanthan Gum (E415), and Soy Lecithin (E322) . The Leaky Gut Connection: How UPFs break down your protective mucus lining, leading to chronic inflammation and immune system triggers. Marketing Myths: Why a "Health Star Rating" can’t always be trusted and why "Certified Organic" is a better (though not perfect) guide. 🥤 Womansplain: The Primate Grooming Guide (34:38): Barber Basics: Moving beyond the $15 buzz cut and the importance of trimming "rogue hairs" in ears and noses. The "Two-in-One" Hack: Simple, toxin-free grooming for men using botanical brands and a clean shave and 3-in-1 wash. The One-Step Glow: Why Justin (and every man) only needs one good serum to look 10 years younger. 🔊 You’re On Speaker: Thrifting & Healthy Distrust (44:32): Second-Hand Superpowers: Listener Kate shares her secrets to a 10-year streak of buying nothing new and the joy of a $2 Vinnies find . Big Pharma & Scepticism: A deep dive into why "following the money" is your best asset when reading about medical "breakthroughs". The TGA Hack: How to use an AUST L number to see the hidden ingredients that aren't required to be on the physical label. 😤 Epic Rant: The "Fake Natural" Takeover (54:51): Irene’s Industry Insight: A passionate look at how "clean beauty" stores are losing their way by adding products filled with phenoxyethanol and silicones just to increase revenue. Lee calls out gut supplements with fake sugars. Lee’s Nutritionist Nerd Notes The UPF Hit List Protein Bars: Often just chocolate bars with lab-made isolates and artificial sweeteners. You’re better off with real chocolate. Supermarket Sourdough: If it has 15 ingredients (instead of flour, water, and salt), it’s a UPF. The "Energy Quicksand": How modified starches dump fast-digesting carbs into your blood while masking the food's true processed nature. Simple Swaps for a Clean Gut ·      Nut milks: Make your own (nuts + water). ·      Swap out fruit yoghurts for plain Greek yogurt with fresh berries ·      Swap Supermarket White Bread for 3-ingredient sourdough ·      Hummus: Homemade  is preferable to store bought (no seed oils/preservatives). ·      Meat: Grass-fed organic meat or whole food proteins is better than fake burgers (soy isolates). 🛡️ Fact-Check: UPF Myths ·      Plant milks/creams often have gums for "creaminess." ·      Soy Lecithin (E322)  can contribute to Microbiome Imbalance: Highly processed ingredients like soy lecithin can contribute to an increase in "bad" bacteria, upsetting the delicate balance of the microbiome. Consumption of these emulsifiers can lead to symptoms like bloating, gas, and a general "yucky" or tired feeling. In Australia, soy lecithin is often derived from GMO soy, but due to labelling exemptions for highly refined ingredients, this may not always be clearly stated on the packaging. ·      Emulsifiers act as "gut detergents" that breakdown the stomach lining. Research, particularly on emulsifiers like carboxymethylcellulose (CMC) and polysorbate 80 (P80), supports this claim. Studies in mice and human microbiota models show these substances can directly alter microbiota to increase pro-inflammatory potential, cause bacteria to encroach into the protective mucus layer, and promote chronic intestinal inflammation. ·      Xanthan gum is considered safe in food-standard amounts. However, it can cause bloating, gas, and diarrhea in some individuals. Emerging research suggests it might also alter the intestinal microbiome. ·      Carrageenan (E407). Research suggests food-grade carrageenan may trigger inflammation, damage the digestive system’s mucus membranes, and increase intestinal permeability (leaky gut). A 2021 review also noted a possible link to relapse in inflammatory bowel disease (IBD). The Health Star Rating is a voluntary system in Australia and has faced significant criticism. Critics argue it can be manipulated by companies replacing "risk nutrients" with synthetic ingredients, such as swapping sugar for sweeteners or fats for emulsifiers to improve their score without making the food objectively healthier. About 75% of ultra-processed foods displaying stars receive a "healthy" pass mark of 2.5 or more. Self-Care for Dudes Tips Mindful Eating: Slow down and chew your food to reduce bloating and gas. The Saltwater Rinse: Try Weleda Salt Toothpaste for a clean, smooth feel that lasts all day (and it's plastic-free!). Hydration: Cut back on alcohol to help with broken capillaries and skin dullness. Men's Grooming Pack ·      Weleda Salt Toothpaste (addictive clean). ·       Dr. Bronner's 3-in-1 ·       Weleda Aftershave ·       Kora Noni Oil ·       Natural Deodorant for Men (Natural Spray and Roll On with no aluminium and potassium alum) Listen & Subscribe on [Substack], [Apple Podcasts], [Spotify, [YouTube) Follow us on Instagram:[@wellnessunfilteredleeirene] | [@leesupercharged] | [@cleannectarine] Join the conversation on Substack: [wellnessunfilteredpod.com] P.S. Sponsor an episode? Email [wellnessunfilteredleeirene@gmail.com].   Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessunfilteredpod.substack.com

    1hr 1min
  4. Episode 4: From Tree-Hugging to Biohacking Bros, 40 Year Friendships and the Truth About Living Forever 🎙️

    15 APR

    Episode 4: From Tree-Hugging to Biohacking Bros, 40 Year Friendships and the Truth About Living Forever 🎙️

    Show Notes Wellness Unfiltered Episode 4: From Tree-Hugging to Biohacking Bros, 40 Year Friendships and the Truth About Living Forever 🎙️ How do friendships evolve over 40 years, and how do you maintain a "Bo Derek" glow in your 60s? In this episode, we’re joined by the vibrant duo behind the Over the Back Fence podcast to discuss the power of letting go, the reality of "wellness bros," and practical self-care for everyone. In our fourth episode, , Lee Holmes and Irene Falcone welcome Nicola Dale and Di Edwards. With decades of experience in high-flying careers and media, they share their secrets for staying grounded, vibrant, and connected in mid-life. We also tackle the dehydrating effects of air travel, explore simple rituals like "tree hugging," and stage a self-care intervention for the men in our lives. In this episode we chat about: ●      ✨ Mid-Life Redefined with Nicola and Di (02:00): o   The Power of Attitude: Di shares how letting go of things she cannot control has made her feel younger in her mid-60s than ever before. o   Flying Beauty Secrets: Nicola, a flight attendant for over 30 years, breaks down the "hydrate, hydrate, hydrate" rule and her post-flight glow-up tips, including skin needling and LED therapy. o   The Quick Fix: How flight attendants look put-together in five minutes using bright lipstick and simple grooming hacks. ●      🌿 Daily Rituals & Connection (11:23): o   Nature as Therapy: From ocean plunges for magnesium to the grounding energy of hugging a 300-year-old tree. o   Walking & Vulnerability: Why the best conversations happen on solitary walks or side-by-side with friends in nature. o   Evolution of Friendship: How conversations shift from babies and careers to bowel health and mutual respect over a 40-year bond. ●      🥤 Womansplain: Self-Care for Dudes (28:22): o   Setting Boundaries: Why "no" is a complete sentence and a vital form of self-care. o   The Social Connection: Encouraging men to build bonds and talk through life's problems over a (non-alcoholic) beer or a game of golf. o   Hydration & Cooking: The importance of carrying a water bottle and the simple act of cooking one real meal a week for yourself. ●      🔊 You’re On Speaker: Pilates & Inflammation with Lexie (38:43): o   The Power of Pilates: Lexie explains how Pilates serves as a core exercise that Mindfully improves control and avoids injuries. o   Breathe Like a Pro: A quick guide to the Pilates "ribcage breathing" technique you can do even at your desk. o   Inflammation Fighting: Lee and Irene share easy food swaps like berries, oily fish, and the "turmeric plus black pepper" hack to reduce pockets of inflammation. ●      😤 Epic Rant: The Bro-Longevity Chokehold (49:54): o   Living vs. Optimising:: Lee’s take on the "immortality complex" and the shift from sterile biohacking chambers to joyful, analogue living. o   Quality over Quantity: Why obsessing over biomarkers and sleep windows can lead to "social hermit" status and health anxiety. Lee’s Nutritionist Nerd Notes The Mid-Life Skin & Gut Connection ●      Feeling vs. Thinking: Di emphasises moving from "living in your head" to "feeling in your gut" to manage stress and its impact on health. Understanding your gut brain axis. ●      Inflammation & Exercise: High-energy exercise should be balanced with grounding practices like Yin yoga, meditation or nature walks to regulate the nervous system. Natural Beauty & Dental Hacks ●      Salt Toothpaste: A natural alternative that uses your own saliva to clean teeth; Nicola and Irene highlight its effectiveness and unique "salted caramel" taste. ●      Hydroxyapatite: A NASA-invented mineral that re-mineralises teeth and fills small holes, serving as a non-toxic alternative to fluoride. Self-care for Dudes Tips ●      Savoury Mince Recipe: A "guy-guy" recipe packed with hidden veggies for an easy, nutrient-dense meal. See the recipe here. ●      Hydration Tip: Using a volume-marked water bottle to "gamify" daily water intake. Inflammation-Fighting Mediterranean Diet Swap-outs: Lee shares easy food swaps to reduce pockets of inflammation: ●      Switch Processed Fats for Real Fats: Replace margarine with real Mediterranean-style fats like olive oil, nuts, seeds, and avocado. ●      Protein Swap: Opt for salmon, sardines, or other oily fish a couple of times a week instead of other proteins. ●      Plant-Based Power: Incorporate more beans, lentils, tofu, and tempeh into meals. ●      Daily Add-ins: Boost your intake of berries, leafy greens, and cruciferous vegetables. ●      Debunking Popular Diets + a Prebiotic Tray Bake with Garlic Tahini The Spice Hack: Use turmeric with a pinch of black pepper in meals (or in scrambled eggs and soups) to maximise its anti-inflammatory effects. Super Potent Curcumin with Black Pepper. 🛡️ Fact-Check: Self-Care Myths ●      The "Wellness Bro" Scam: Spending thousands on cold plunges and blood work while sacrificing the joy of daily living. ●      Orthorexia Awareness: The danger of being so "squeaky clean" with diet that it creates anxiety and removes the enjoyment of food. Talked about in Supercharge Your Life by Lee Holmes. Listen & Subscribe on Substack, Substack Apple Podcasts, Spotify, YouTube Guest Info: ●      Follow Nicola & Di: Over the Back Fence Podcast ●      Over the Back Fence Instagram Follow us on Instagram: @wellnessunfilteredleeirene | @leesupercharged | @cleannectarine Join the conversation on Substack: wellnessunfilteredpod.com P.S. If you’re keen to sponsor an episode and connect with our wellness audience? Reach out to: wellnessunfilteredleeirene@gmail.com for collab details. Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions. READ MORE HERE: Do you prefer to read the transcript?   Podcast Transcript: Wellness Unfiltered Episode 4 Friendship, Flying Beauty, and Mid-Life Wisdom 🎙️ (00:00) [Intro Music - Upbeat, rhythmic] Lee: Well, hello out there! You're Lee... Irene: And you're Irene! Lee & Irene: And this is Wellness Unfiltered! Yay! (00:10) [Sound of cicadas in the background] Irene: Well, we are back in the cabin, waiting on those cicadas to provide the soundtrack to our pod, and I’m feeling very serene. Lee: Mmm, "Serene Irene." I’ll take a kilo and a half of that! For anyone joining us in the cabin for the first time, this pod is where we strip back the marketing hoo-ha and get real in our worlds of beauty, health, and wellness. Hey, Lee... sorry, just... who are these people? They look really gorgeous. Lee: Yeah, they’re actually two absolutely lovely ladies and they’re my neighbors in Palm Beach. Irene: Of course they are! Lee: They’ve squished in the cabin with us and they’ve very elegantly jumped over the back fence to join us for What’s Popping. Irene: Wow! Okay, that is so exciting. Please introduce me! Lee: Absolutely. By the way, our regular—in every sense of the word—dude, Justin, is back with another health question for us to gently 'splain today. Irene: Now, not forgetting our delightful listener who will be on speaker with us a little later on, and a Rant or Rave to bring us home. So let’s get into it! Let’s take a look at What’s Popping with my soon-to-be besties. Segment: What’s Popping? (01:30) [Transition Jingle] Irene: All right Lee, the tea is hot and I’m fit to pop! Ha! That’s going to be my new catchphrase. All right, anyway, onto What’s Popping. We are delving into friendships, the magic of laughter, and how to look like Bo Derek in your mid-life. Lee: Yes, we are. So allow me to introduce my favorite duo from the very, very popular Over the Back Fence podcast: Nicola Dale and Di Edwards. Nicola & Di: Yay! Thank you! Wow, who are we, Di? Thanks for that lovely warm welcome. Lee: All right ladies, so let’s get into it. We’re all in the 50-plus bracket, and I’ve noticed that we’ve kind of been rethinking our sense of ourselves, especially in these middle years. And I know for me, I’ve taken up more Vedic meditation and walking and a lot more internal healing. So when it comes to wellness, how have you guys found or redefined your sense of self? I might start with you, Di. Di: Oh, it’s such a big question to unpack. Mmm. I think, particularly now because I'm actually in my 60s—I'm in my mid-60s—I'm actually feeling younger than I've ever felt in my whole entire life. Because of attitude. And we talk about mind-body-spirit, and attitude to me is the mind. And the mind is—can take over your very being, it can take over your family, it can take over your friends, it can take over your life. But I think for me, it’s been letting go of the things that I can’t change. Lee: Mmm-hmm, that you can't control. Di: And how empowering that has become for me. Lee: Yeah, and you've noticed it in your day-to-day life? Di: Hugely. I have the potential now to let go of things where I used to hold onto things before, and so therefore every cell in my body would carry it, sadly. And I now believe what we hold onto that's negative, a consequence of that can be your health. And that’s why we talk to people like Lee. But yeah, and I think being aware of that, I now—I’ll feel it, because I’m very much into feeling rather than before I used to work from my head more. And when I feel it, I go, "Oh, okay, the consequence of that will be: let it go." And it’s like a little click in my brain. And I didn't even know that existed before. Then that from my head will wash into my body. That’s been very powerful for me in my 60s to notice that. Lee: And you're certainly glowing! I mean externally, but also just your beautiful calm and vibrant nature. Di: I had a rush to get here,

    1 hr
  5. Episode 3: The Collagen Queen, ‘Splaining Smoothies & Sleep Solutions! 🎙️

    31 MAR

    Episode 3: The Collagen Queen, ‘Splaining Smoothies & Sleep Solutions! 🎙️

    Wellness Unfiltered Episode 3: The Collagen Queen, ‘Splaining Smoothies & Sleep Solutions! 🎙️ Listen & Subscribe on Substack, Substack Apple Podcasts, Spotify, YouTube Show Notes Is collagen a fountain of youth in a jar or just expensive protein powder? From social media skeptics to "miracle" marketing, the world of ingestible beauty is a confusing place. If you’ve ever wondered if your morning scoop is actually hitting your skin or just hitting your wallet, this episode is your ultimate guide to the science of glow. In our third episode, Lee Holmes and Irene Falcone welcome the "Queen of Collagen," Fiona Tuck. As a forensic nutritionist and cosmetic chemist with 30 years of experience, Fiona breaks down why your bone broth isn't the same as a peptide supplement and how to spot the "fillers" ruining your results. We also perform a nutritional intervention on our producer Justin’s "dessert-in-disguise" Jelly Bean smoothie and help listener Marrianne solve the uni-student sleep struggle. In this episode we chat about: ✨ The Collagen Deep Dive with Fiona Tuck (05:33) The Science: Does it actually work? (Hint: The randomised trials say yes!) Marine vs. Bovine: Why marine takes the crown for skin hydration and elasticity. The "Peptide" Secret: Why the molecular size (Daltons) is the difference between absorption and waste. 🥤 Womansplain: The Smoothie Intervention (30:37) Fixing producer Justin’s "Jelly Bean" smoothie. The truth about oat milk spikes and the "hidden sugar" in chocolate coconut water. Simple swaps: Raw cacao, Greek yogurt, and the "Oat Hack." 😴 You’re on Speaker: The Uni Sleep Struggle (36:32) Helping Marrianne from Balgowlah support her daughter’s sleep hygiene. The "Mantra" Method: Why total blackout is non-negotiable for melatonin. Raynaud’s & Sleep: The "Warm Feet" tip for better circulation and rest. Magnesium Glycinate: The "gentle" form for a calm nervous system. 😤 Epic Rant: The Dunning-Kruger Effect in Wellness (46:05) Fiona’s fire on "social media experts" who fear-monger about single ingredients. Why whole foods (like an orange) trump isolated megadoses of Vitamin C. Lee’s Nutritionist Nerd Notes The Collagen "Peptide" Structure Explore Native Collagen: Found in food like steak or home-made bone broth. It’s a giant molecule ($300,000$ Daltons) that is hard for the body to utilise directly for skin. Collagen Peptides: These are "denatured" and broken down into tiny fragments. They act as signalling molecules, telling your fibroblast cells to ramp up production of Type 1 collagen and hyaluronic acid. The "Clean" Collagen Checklist Source: Look for Wild Caught Norwegian Marine Collagen (The "Rolls Royce") or Grass-fed Bovine. Avoid farm-raised fish (Tilapia). Avoid the Bulkers: Steer clear of Maltodextrin (a filler that spikes blood sugar) and Sucralose. The 5-10g Rule: Most studies showing visible wrinkle reduction (up to 30%) require at least 5-10 grams daily. If your supplement only has 1-2g, you're likely wasting your money. 🛡️ Fact-Check: Manufactured Citric Acid (MCA) ·       Multiple industrial reports confirm that approximately 90–99% of the world’s manufactured citric acid is produced via microbial fermentation using Aspergillus niger. ·       The Reason: It is significantly more cost-effective than extracting it from citrus fruits. One metric tonne of citric acid would require tens of thousands of lemons, whereas a fermentation vat of sugar and mould can produce it in days. ·       Aspergillus niger is biologically classified as a "black mould" because of its dark spores. However, it is not the same species as Stachybotrys chartarum, the toxic "black mould" typically associated with "sick building syndrome" and water-damaged homes, ie the one that grows on bathroom walls. ·       There is a difference between Natural Citric Acid (found in fruits) and Manufactured Citric Acid (MCA). Most labels just say "Citric Acid," but if it's in a processed snack like a gummy bear, it is almost certainly the manufactured version derived from fermentation. ·       While the FDA grants manufactured citric acid "GRAS" (Generally Recognised as Safe) status, there is clinical evidence (such as a 2018 study in Toxicology Reports) suggesting that some individuals experience significant inflammatory reactions, including joint pain, respiratory issues, and skin flares, specifically from the manufactured version, but not from the natural fruit version. ·       The Cause: It is theorised that "trace residues" or "mould fragments" remaining from the fermentation process may trigger an immune response in people with mould sensitivities or Mast Cell Activation Syndrome (MCAS), even though the product is considered "pure." Manufactured citric acid can contribute to the inflammation seen in asthma, juvenile idiopathic arthritis, autistic spectrum disorder, and fibromyalgia 🛡️ Fact-Check: The Maltodextrin "Hidden Sugar" Watchlist ·       Maltodextrin is a polysaccharide with a Glycemic Index (GI) often higher than table sugar. o   The Data: Pure glucose has a GI of 100. Table sugar (sucrose) is around 65. Maltodextrin typically ranges from 85 to 105. Industrial reports (including BetterByDesign Nutrition 2025) confirm that because it is "pre-digested" via enzymatic hydrolysis, the body absorbs it as rapidly as, or even faster than pure glucose, leading to immediate insulin spikes. ·       It is classified as a "complex carbohydrate" on labels, allowing it to hide in "sugar-free" products. o   The Data: Under many global food labelling regulations (such as FSANZ in Australia and Canada's FDA), maltodextrin is categorised as a carbohydrate rather than a sugar. This allows "Zero Sugar" protein powders and keto snacks to contain a high-glycemic filler that still causes a significant blood glucose response. ·       Maltodextrin has been linked to the erosion of the protective gut mucus layer. o   The Study: A critically important study published in Cellular and Molecular Gastroenterology and Hepatology (Laudisi et al., 2019) and furthered in 2022 research (Frontiers in Immunology) found that maltodextrin promotes Endoplasmic Reticulum (ER) stress in gut cells. This stress leads to a depletion of the mucus that protects the intestinal lining, making the gut more susceptible to inflammation and "leaky gut" symptoms. ·       It may act as a "primer" for Inflammatory Bowel Disease (IBD) and Crohn's Disease. o   The Study: Research by Nickerson & McDonald (Cleveland Clinic) showed that maltodextrin actually encourages the growth and "biofilm" formation of E. coli bacteria specifically associated with Crohn’s Disease. It makes it easier for these harmful bacteria to stick to the intestinal wall. In animal models, maltodextrin consumption significantly worsened the severity of colitis. ·       Common symptoms for sensitive individuals include bloating, gas, and "brain fog." o   The Science: Because maltodextrin is rapidly fermented by certain gut bacteria, it can cause immediate osmotic shifts (pulling water into the gut) and gas production. This is why people with IBS or SIBO (Small Intestinal Bacterial Overgrowth) often report feeling "pregnant" or intensely bloated within 30–60 minutes of consuming a protein shake or "healthy" bar containing the additive. Lee’s "Nutritionist Nerd" Rule of Thumb "If you are managing diabetes, insulin resistance, or IBD, maltodextrin is an ingredient to vet carefully. It is used in everything from 'Natural' Stevia packets to high-end 'Clean' protein powders to give them a thick, creamy mouthfeel. Look for brands that use Tapioca Starch instead of the high-GI corn-based version." The Magnesium Cheat Sheet ·      Magnesium Glycinate: Sleep & Anxiety. Highly bioavailable and calming for the brain. ·      Magnesium Citrate: Digestion. Can have a laxative effect (good for constipation). ·      Transdermal (Oil/Cream): Muscle Aches. Great for localised pain and bypasses the digestive system. Justin’s "Upgraded" Jelly Bean Smoothie Recipe Tips: Base: Filtered water or plain coconut water (not flavoured). Protein/Cream: A dollop of Greek yogurt and a handful of organic rolled oats Flavour: 1 tbsp Raw Cacao powder or cacao nibs. Greens: Spinach or Rocket (Antihistamine benefits!). Sweetener: A frozen banana or 1 tsp raw honey. Gut Health: Add a tsp of Love You Gut powder and 1 tsp Synbiotic  The Rule: NO jelly beans!   Justin’s Daily Smoothie Recipe Ingredients ·       1 x TBS Cacao powder or nibs ·       1 x frozen banana ·       1 x TBS oats ·       2 tbs Greek yoghurt ·       1 cup filtered water or plain coconut water ·       Handful of spinach ·       1 tsp raw honey ·       1 tsp Love You Gut powder Method ·       Blend all ingredients until smooth ·       Serve in a tall glass   Guest Info: Follow Fiona Tuck: @fionatucknutrition Check out her range: Vitasol Follow us on Instagram: @wellnessunfilteredleeirene | @leesupercharged | @cleannectarine Join the conversation on Substack: wellnessunfilteredpod.com Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessunfilteredpod.substack.com

    55 min
  6. Episode 2, Chocolate Scandals, Gut Hacks & Dickensian Dudes! 🎙️

    30 MAR

    Episode 2, Chocolate Scandals, Gut Hacks & Dickensian Dudes! 🎙️

    Wellness Unfiltered Episode 2: Chocolate Scandals, Gut Hacks & Dickensian Dudes! 🎙️ Listen & Subscribe on Substack Apple Podcasts, Spotify, YouTube Show Notes We’ve all been there: it’s 3 p.m., the slump is hitting hard, and you’re reaching for that "healthy" dark chocolate bar. But is your afternoon treat a superfood or a chemical cocktail? Between headlines about heavy metals and labels filled with mysterious E-numbers, even the simplest indulgence has become a wellness minefield. If you’re tired of "health-washed" snacks leaving you bloated and confused, this episode is your golden ticket to the truth. In our second episode, Lee Holmes and Irene Falcone (Founder of Clean Nectarine) dive deep into the dark side of the $100 billion chocolate industry . From lead and cadmium lawsuits rocking major brands to the "Dutch processing" that strips away antioxidants, we’re uncovering what’s really in your pantry . Plus, we "womansplain" how to fix broken capillaries for the men in your life and deliver a fiery rant on big retailers crushing small, passionate businesses. In this episode we chat about:  🍫 The Dark Side of Chocolate (02:30) Cacao vs. Cocoa: Why the spelling determines the health benefits The "Factory Fake" Scandal: Lead and cadmium lawsuits and heavy metals in soil Emulsifiers (E475 & Soy Lecithin) and why they might be shredding your gut lining 👅 The Ultimate Blind Taste Test (14:40) Ranking the top 10 cleanest blocks available in Australia The "Blackout" 100% Cacao challenge Lee’s "Gold Standard" pick for functional medicine disguised as a treat 🧔 Womansplain: The "Dickensian" Face Fix (31:03) Treating broken capillaries and redness (the "gin blossom" look) Simple swaps: Natural zinc, Vitamin C serums, and cooling face washes 📢 You’re on Speaker (Live with Margaret from Canberra!) (37:27) Deciphering the "10-gram rule" for sugar on packaging The "Bodyguard" Trick: Using raw veggies to create a physical mesh in your gut Skincare at 68: Why serums do the heavy lifting over expensive creams 😤 Epic Rant: Big Retailers & "Marketplace" Lies (47:57) Why big players are becoming the "Temu" of small business The death of the niche health store and the rise of drop-shipping giants Lee’s Nutritionist Nerd Notes Cacao vs. Cocoa: The Antioxidant Supercharger Cacao: Raw and cold-processed, keeping enzymes and antioxidants alive . It contains 40 times more antioxidants than blueberries and can help lower inflammation and improve heart health Cocoa: Heated to high temperatures during processing, which strips away many of its original beauty and health benefits The Chocolate "E-Number" Watchlist Soy Lecithin (E322): Often used for texture but can lead to significant bloating Polyglycerol Esters (E475): These can erode the gut lining and create inflammation throughout the body The Rising Tide of Bowel Cancer Bowel and colorectal cancers are no longer just "old person's diseases," with rates rising alarmingly among younger Australians Almost 12% of cases now occur in people under 50, and it is the deadliest cancer for those aged 25 to 54 The decision to lower the screening age from 50 to 45 followed updated clinical guidelines from the National Health and Medical Research Council (NHMRC). These updates address the increasing prevalence of early-onset bowel cancer in individuals under 50, even as rates in older groups have declined Important Note: If you are experiencing symptoms (such as blood in your stool or changes in bowel habits) or have a significant family history of bowel cancer, you should see a doctor regardless of your age, as you may require different types of testing Lee's Rules of Engagement for Chocolate Timing: The "sweet spot" for consumption is between 10 a.m. and 3 p.m. to help with energy slumps . Avoid eating it after 4 p.m. if you are caffeine sensitive The Bodyguard: Pair chocolate with fibre-rich foods like nuts or berries to slow sugar absorption and prevent glucose spikes The 10g Rule: When reading labels, look at the "100g column" and aim for products with less than 10g of sugar Top 10 Chocolate Rankings For the full breakdown of my top 10 cleanest, gut-friendly chocolate bars, including the rationale behind every rank, check out my latest blog post: www.superchargedfood.com/blog Mansplaining: Non-alcohol drinks recommendations from Irene: Sans Drinks Thank you so much for tuning into Wellness Unfiltered! We're beyond grateful you're here with us in the cabin and would love a 5-star review on Spotify or Apple Podcasts. It helps us cut through the greenwashing and reach more truth-seekers like you. Follow us on Instagram: @wellnessunfilteredleeirene | @leesupercharged | @cleannectarine | @superchargeyourgut Join the conversation on Substack: https://substack.com/@wellnessunfilteredpod Disclaimer: This show is for educational purposes only. Please consult your qualified health professional before incorporating new wellness solutions. READ MORE HERE Do you prefer to read the transcript? Wellness Unfiltered Episode 2 Transcript Irene Falcone: Well, hello out there! You’re Irene... Lee Holmes: ...and you’re Lee! Irene: And this is Wellness Unfiltered! Yay! Lee: (Laughs) I was on such a high from our first episode, Irene, and I learned a few things, especially around sunscreens as well. I’ve been boosting Google’s business by searching the TGA website and all the numbers on the packs to find out what’s in them. You’re welcome, whoever owns Google! Irene: Well, yeah, that first episode was so electric. And whilst you were Googling on Google about the things I was saying about sunscreens, I was lying in bed at 3 o'clock in the morning hoping I don't get any letters from the TGA over anything that I said. Lee: Oh no! Irene: How nice is it out here? It’s raining today in the Cabin, and it is so beautiful overlooking that garden and the smell... there’s something about the smell of the rain on the Northern Beaches, isn't there? Lee: It’s so beautiful and I’m actually really loving my garden at the moment because it, well... it’s the first thing I look at as soon as I get out of bed. I run downstairs and have a look at the garden and it just makes me so happy. So anyway, this episode is going to be a really big one. In our "What’s Popping" segment, we are going to the dark side—literally. And we’re going to do a deep dive into the chocolate industry, from heavy metal scandals to a blind taste test, which you’re going to be doing, of the cleanest blocks widely available. And I’ve also put together a top ten ranking of the best chocolates. Irene: I’m so looking forward to that, Lee, I have to say. Please don't say anything negative about chocolate. It is my one thing that I love. At least I'm going to have a list of things I can eat, right? Lee: Yeah, you sure will. Irene: Okay, good. I do feel guilty eating chocolate sometimes. And then we’re heading into "Womansplaining" to help Justin, our producer, deal with whatever issue he’s got going on this week. Lee: And he’s had a few. Irene: I bet! Plus, we’ve got a listener joining us in a discussion in the Cabin. We’ve got Margaret from Canberra on speaker. Lee: And as always, we are going to be finishing with a rant or rave. Irene: Oh pick me! Pick me! I have a rant and I was rehearsing the rant in my car on the way here and I was getting so mad. Lee: Really? I cannot wait to hear it. I’m super excited. I can already see the sparks coming out of your headphones, Irene. Irene: (Laughs) Yeah, you can... can you see the steam is going to start coming out of my ears on this one? Alright Lee, let's get into the big one for the week. It’s the topic that dominates everyone's WhatsApp group, every office kitchen, and definitely every woman’s 3 PM slump. We are talking about chocolate and the dark side of it. Lee: It sure does, doesn't it? And we talk about it a lot, and I feel like it's kind of like the universal love language, you know? But it’s also become one of the most confusing topics in wellness, I find. One day we're told it's a superfood, it protects our hearts and minds, and then the next day there’s a headline that you read and it says it's got heavy metals in it and it’s going to shred your gut and it’s got emulsifiers and it’s all so confusing. Irene: You know what? I know those things and I just eat them anyway. And I do try and get the one that looks the most healthy, but I am always looking for that Goldilocks sort of unicorn bar. The one that tastes really good but it doesn't give me that sugar crash. And I am trying to avoid sugar, but then of course I don't want to be having any fake sugar. I don't really like the taste of stevia. But I really love that indulgence. I really do have that sweet tooth and I have been seeing all of that stuff on the news lately. So I don't know if I'm eating a bunch of chemicals or lead or God knows. Can't wait to find out. Lee: Yeah, you’re going to find out today. And did you know, talking about the chocolate and the industry, it’s literally a 100-billion-dollar industry. And it’s really mastered health-washing. So it kind of gives us all these messages that are super confusing for people. And even the word cacao—we think we’re doing our bodies a favour getting all these feel-good, real ingredients. But actually, did you know that the spelling matters more than people realise? Irene: It’s really interesting you should say that. I didn't originally know that. I know because as I was writing many, many product descriptions in my time, I was always spelling cacao as c-o-c-a-o... I don't even know how to pronounce them actually, but I do know that I always get them muddled up in my head still. Lee: Yeah, so there’s cacao and there’s cocoa. And they’re two completely different things. Irene: Yes, so I’m going to guess one is good and one is bad? Lee: Yeah, so this is the massive difference

    55 min
  7. Episode 1, Sunscreen scandals, gut hacks & epic rants! 🎙️

    24 MAR

    Episode 1, Sunscreen scandals, gut hacks & epic rants! 🎙️

    Sunscreen scandals, gut hacks & epic rants! 🎙️ Listen & Subscribe on Substack (wellnessunfilteredpod), Apple Podcasts, Stitcher, Spotify, iHeart, TuneIn Show Notes So many high-performing wellness seekers look fine from the outside. The smoothies are blended. The skincare routine is on point. Life feels handled. But inside, it can feel like you're wading through one scandal after another, gut confusion, and influencer hype without clear answers. You keep scrolling for more tips, more products, more opinions, and somehow you feel less equipped, not more. If you've been chasing wellness truths amid the noise, this episode is for you. In our debut, myself, Lee Holmes (Clinical Nutritionist) and Irene Falcone (Founder of Clean Nectarine) pull no punches from our secret cabin hideout. We'll unpack sunscreen scandals shaking Australia, demystify prebiotics vs. probiotics with a live caller, fix that stubborn "beer belly" for the men in your life, and deliver a fiery rant on influencers staying in their lane. No sugar-coating, greenwashing, or woo-woo, just 30 years of combined clinical expertise, raw laughs, and actionable hacks. In this episode we chat about: 🛡️ Sunscreen Scandals Down Under (09:14)CHOICE bombshells on Ultraviolette SPF recall and overseas testing drama (09:51)Private-labels with identical formulas (13:03)Spotlight on sunscreen chemicals in the media (15:29) 📣 You’re on Speaker (Live with Bondi Di!) (24:38)Prebiotics vs. probiotics: real microbiome differences and daily food hacks (25:27)Spotting truly natural beauty products amid so much greenwashing (29:00) 💪 Womansplain Men's Gut Fixes (32:43)Visceral fat truths for the "skinny everywhere but belly" guy (09:52)Ditch liquid calories, boost breakfast protein, add gut-feeding fibre (34:38)Incidental exercise and why consistency beats intensity (36:05) 😤 Epic Rant: Influencers, Stay in Your Lane! (37:44)Expertise creep, private-label flops, and spotting inauthentic products (37:53) Nutritionist Nerd Notes Freedom of Information Article: Irene discusses Courier-Mail/Herald Sun on sunscreen ingredient. TGA Sunscreen Search: Type ARTG # + "TGA" into Google for full ingredients here: https://www.tga.gov.au/resources/artg Prebiotics vs Probiotics Breakdown Probiotics: Live good bacteria (reinforcements for your gut ecosystem). Found in fermented foods like yogurt, kefir, sauerkraut. They populate the microbiome to keep good vs bad bacteria balanced. Disrupted by antibiotics, high sugar, smoking. Prebiotics: Non-digestible plant fibres that feed existing good bacteria (like fertiliser for hungry babies). Examples: inulin (chicory root), resistant starch, onions, garlic, oats, asparagus, leeks, bananas, apples (with skin). Daily Tip: Eat both, every day for short-chain fatty acids (SCFAs) that boost digestion, immunity, reduce inflammation. General Gut Health Ecosystem Microbiome = trillions of bacteria. Balance via diet; imbalance from poor habits. Pro/prebiotics restore harmony for overall wellness. Prebiotics and Probiotics Lee's Prebiotic and Probiotic Recipes: Pre/Probiotic Recipes Lee's prebiotic and probiotic shopping list   Visceral Fat (Bustin's Gut) Nutrition Hacks Targets men over 40: Stress (cortisol) + low testosterone = deep abdominal fat around organs (metabolically active, inflammatory). Cut liquid calories: Alcohol (liver prioritises detox over fat burn), sugary drinks, juices, sports drinks. Breakfast protein: Eggs, Greek yogurt, smoked salmon to stabilise blood sugar (prevents cortisol spikes). Fibre focus: Legumes (beans, lentils, chickpeas, peas, peanuts – grow in pods), oats, fermented foods. Feeds microbiome to regulate fat storage. No starvation: Avoid extreme restriction (raises cortisol). Aim consistency over intensity. Learn About Legumes Legumes are a great source of protein and fibre. Here's my lovely legume cheat sheet for your viewing and eating pleasure, there are some great recipes in this blog post too. Green beans/snow peas/snap peas are "fresh legumes" vs. dried pulses. All feed microbiomes via prebiotic fibre! Thank you so much for tuning into Wellness Unfiltered! We're beyond grateful you're here with us in the cabin and would love a 5-star review on Spotify or Apple Podcasts it helps us cut through the greenwashing and reach more truth-seekers like you. Follow us on Instagram here: @wellnessunfilteredleeirene @leesupercharged @cleannectarine @superchargeyourgut Follow us on Substack here: https://substack.com/@wellnessunfilteredpod P.S. If you’re keen to sponsor an episode and connect with our wellness audience? Reach out to: wellnessunfilteredleeirene@gmail.com for collab details. This show is for educational purposes only, please chat with your qualified health professional before incorporating new wellness solutions. READ MORE HERE Do you prefer to read the transcript? Wellness Unfiltered Episode 1 TranscriptWell, hello out there. So, you're Lee and you're Irene. And together we're Wellness Unfiltered. Yay! Welcome, everybody. This is the very first episode of Wellness Unfiltered with Lee and Irene. And we are coming to you live from a very secret cabin location. And we are so glad to have you here with us. Finally, Lee, we have been talking about doing this for years because I know we're both just so done. We are so done with the sugar coating, done with the greenwashing, and done with the wellness gaslighting. Exactly. And this show is all killer and no filler and no hidden agendas either, because we just want to talk about the clinical facts. We're going to put in a bit of common sense and the unfiltered truth about what you're really putting in and also on your body. So, this is going to be a weekly podcast on wellness and beauty, and we want to bring the heat to our industries too. We're going to shine a light on what's going to help you in your day-to-day life. You, our lovely listener. Irene and I and our unfiltered guests will bring you real, raw, and refreshingly honest chats about wellness, minus the woo woo. You bet. And I've been told I don't have a filter. And I definitely have some thoughts on the world of beauty. And I also have some bones to pick and some myths to bust. Together, we have a combined 30 years in health and wellness and beauty, especially the natural kind. We just love what we do so much. It's so dynamic and so interesting, and change is constant but so much fun. It sure is. Hosts' Introductions So, I'd like to start with a little intro all about the force of nature that is sitting right alongside me. Drumroll, Miss Irene Falcone. So about 15 years ago, do you remember we met when we were both single parents, and we were kind of just trying to make ends meet? And back then, remember, you were working at Universal, and I was at ABC. Yeah. Of course. And do you remember you used to send me those free movie tickets so Tamsin and I could go to the movies? I always used to give it a try. I always used to sneak my allocation to you. You did. And I used to give you little music albums too. Sorry, Clive, if you're listening, that's my boss. We're still in touch, actually. Thanks, Clive. Thank you, Clive. Back then, we were kind of just two young parents, weren't we, supporting each other through those pretty tough times? But fast forwarding onto today, I feel like we've really cheered each other on through wins and losses and everything in between. And we've both seen our dreams take shape. While I personally, you know, started blogging and I did my blog Supercharged Food and built my website Supercharge Your Gut, you went down another road and you became this amazing global entrepreneur, buying and selling major businesses, racking up every award and leading the way for ethical entrepreneurship. I do remember actually, I was in Central Station one day and I was just waiting for my train, and I looked up and I saw this beautiful beaming face across a massive billboard in the station, and I thought, wow, that's you, Irene. And it was such a proud moment. Thank you for BWX for buying those billboards for me. And fast forward to today, we actually genuinely just live around the corner from each other and we're still super close friends, which it really is a full circle moment, isn't it? It really is. And I'm just, I just almost have to pinch myself when we think about how far we've come over the last 15 years. It's actually longer. I think it's more like 20 years now. Yeah, I feel like some friendships are just meant to be hard. And looking back on those really simple acts of kindness that we did back then when we were both struggling and building our businesses, and now we kind of help others live healthier, more conscious lives. And I don't know about you, but I definitely feel a big sense of achievement from that. You know what's interesting? I don't know if I've ever told you this, but in that business that I started after I left Universal Pictures, you know you love your gut powder was my number one selling product. Was it? Yeah. At least 3 or 4 years in a row. Yeah. I remember we would just get these deliveries and we would. And I would tell the staff not to put it away on the shelf because I knew, just leave it out the front because I knew they would all get packed directly into orders. Oh, that's so awesome. I love how our friendship is so authentic and genuine. And boy has it stood the test of time. Oh, Lee. So, what can I say about Lee? First and foremost, your blog. You had a blog, and it was back in, I'm going to say 2008 about then, and it was literally the only really good genuine food blog at the time. And I was obsessed. In fact, I was such a fangirl of this. And I would bookmark it, I would chop off it, I would cook off it. And it's really, I don't know if I've ever told you this, Lee, it was your blog that inspired me to start my blog. No, it really was. I thought, I need to do a blog similar to this, but on beauty products. And that'

    41 min
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5
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About

WELCOME to Wellness Unfiltered! 🎙️ Lee Holmes and Irene Falcone bring you real, raw, and refreshingly honest chats about wellness, minus the woo-woo. We’re here to keep wellness human, hilarious, and totally unfiltered. wellnessunfilteredpod.substack.com

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