Wellness Unfiltered Pod

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

    2D AGO

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

    MAR 31

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

    MAR 30

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

    MAR 24

    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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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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