The GutFit Nutrition Podcast

54: Non-Linear Goals: Breaking 20 Minutes in the 5K (Nutrition, Recovery & Mindset)

On November 24th, 2025, at the Holly Jolly Fun Run in Toronto, I ran 5 kilometres in under 20 minutes. It was a goal I set for myself over a year and a half before I reached it, and truthfully, the process did not go exactly as expected! As I learned so much through the journey, I wanted to share a full recap of the training, nutrition, recovery, and mindset lessons gained along the way!  YOU’LL TAKEAWAY:  ✅ Nutrition to prevent GI symptoms and fuelling for a happy gut ✅ Mindset support to see the positives in failed tries & why achieving goals is not linear! ✅ Balancing training to support progress & prevent burnout and injury ✅ What’s next: marathon, sub 19 minute 5K — 💡 Ready to take it further?👉 Get my Pre & Post Workout for a Happy Gut Mini Course + Resource Bundle [https://leigh-merotto.mykajabi.com/offers/SJFpCmbg/checkout] — 👩🏻‍💻 Resources that helped me understand balanced training: 📌 Ben Parkes YouTube [https://www.youtube.com/@BenParkes] 📌 80/20 Running by Matt Fitzgerald [https://amzn.to/4uGYUeK] 📌 Run Like a Pro (Even If You’re Slow) by Matt Fitzgerald [https://amzn.to/4eaLJN9] 📌 Chasing PRs Podcast [https://ottawarunningphysio.ca/chasing-prs-podcast/] 📌 Strength Running Podcast [https://strengthrunning.com/podcast/] — ✉️ CONNECT WITH ME: ⤵️ 📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠ [https://www.instagram.com/leighmerotto_rd/] 🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠ [https://www.gutfitnutrition.com/freebies]  🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠ [https://www.gutfitnutrition.com/shop-resources] 👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠ [https://iawmmzlrtr3.typeform.com/to/xeKIa0Nj] — ENJOYING THE PODCAST? Your rating & review help this show get into the earbuds of more listeners navigating gut issues, endurance goals, & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence. Not sure what to say? Try: “I listen to this podcast because…” 🎧

53: Milan Marathon Recap: Race Day, Fuelling & Digestive Support

In this episode, I’m taking you behind the scenes of my full Milan marathon weekend,  from the final days of tapering and carb loading to race morning, fueling during the race, and recovery afterward. I’m sharing exactly how I approached marathon nutrition and gut health to run a personal best with zero GI issues! As a Registered Dietitian, gut health expert, and endurance athlete, I know how frustrating it can be to deal with bloating, cramping, urgency, or stomach issues during training and racing.  YOU’LL TAKEAWAY: ✅ How I approached carb loading without bloating or GI distress ✅ My exact marathon fueling, hydration, and caffeine strategy ✅ Gut-friendly race prep tips for runners with IBS or sensitive stomachs ✅ The recovery strategies that helped me bounce back quickly post-race — 👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️ 📌 Tune in Next: Marathon Prep (Runners GI Survival Guide)  [https://pod.link/1809215958/episode/M2ZhZjkyZGEtZmNhNC00NWVjLWExZWQtYWMxNjk3MDA3ZjA2?view=apps&sort=popularity] 🚀 Want personalized support?Apply for 1:1 Coaching (IBS, Gut Health + Performance).  [https://iawmmzlrtr3.typeform.com/to/xeKIa0Nj] — ✉️ CONNECT WITH ME: ⤵️ 📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠ [https://www.instagram.com/leighmerotto_rd/] 🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠ [https://www.leighmerotto.com/freebies]  🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠ [https://www.leighmerotto.com/shop-resources] — ENJOYING THE PODCAST? Your rating & review help this show get into the earbuds of more listeners navigating marathon training & gut issues. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence. Not sure what to say? Try: “I listen to this podcast because…” 🎧

52: Why Your Gut Changes in Your 40s (and What to Do About It) With Nicole Dynan RD

If you’re in your early 40s or beyond and noticing more bloating, constipation, or unpredictable IBS symptoms, your hormones may be playing a bigger role than you think. In this episode, we’re breaking down the connection between perimenopause and gut health, and why the menopause transition can significantly impact digestion, the gut microbiome, and IBS symptoms. YOU’LL TAKEAWAY:  ✅ What’s actually happening during perimenopause (and why it matters for gut health) ✅ The link between hormones, the gut microbiome, and digestion ✅ Why IBS symptoms may worsen during the menopause transition ✅ Key nutrition, lifestyle factors and supplements to support symptom management ✅ How HRT fits into the picture for symptom management and long-term health — 👤 TODAY’S GUEST: Nicole Dynan RD Founder and Director of The Gut Health Dietitian, Nicole Dynan is recognised as one of Australia’s leading dietitians in gut and hormone health for women in midlife.  📌 Nicole’s Website [http://www.guthealthdietitian.com/] 📌 Nicole’s Instagram [https://www.instagram.com/the.guthealthdietitian/] — 👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️ 📌 Listen to Episode 14 Next: Creating a Safe Exercise Plan With Pelvic Floor Dysfunction [https://creators.spotify.com/pod/profile/leigh-merotto/episodes/14-Training-With-Pelvic-Floor-Dysfunction--How-to-Build-a-Safe--Effective-Plan-e35niic/a-ace538d] — ✉️ CONNECT WITH ME: ⤵️ 👩🏻‍⚕️ ⁠⁠⁠Apply For 1-1 Coaching⁠⁠⁠ [https://iawmmzlrtr3.typeform.com/to/xeKIa0Nj] 📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠ [https://www.instagram.com/leighmerotto_rd/] 🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠ [https://www.leighmerotto.com/freebies]  🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠ [https://www.leighmerotto.com/shop-resources] — ENJOYING THE PODCAST? Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence. Not sure what to say? Try: “I listen to this podcast because…” 🎧

51: IBS and Travel: 7 Hidden Triggers (and How to Prevent Flare-Ups)

If you have IBS or struggle with persistent gut issues, you’ve probably noticed that travel often leads to flare ups. For those with severe IBS, even short day trips can cause anxiety and worry about how your gut will react.   For today’s episode, we will focus on why travel, including both flying and road trips, can lead to IBS and gut flare ups and what you can do about it!  In today’s episode, we cover: ✅ Why traveling with IBS can trigger bloating, constipation, nausea, and digestive discomfort ✅ How flying, dehydration, stress, and circadian rhythm disruption impact gut health ✅ Low FODMAP travel tips, IBS-friendly snack ideas, and hydration strategies ✅ Practical ways to prevent IBS flare-ups while traveling and feel more confident on trips — 👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️ 📌 Tune in Next: Marathon Prep (Runners GI Survival Guide)  [https://creators.spotify.com/pod/profile/leigh-merotto/episodes/50-Marathon-Training-How-to-Prevent-Gut-Issues--Injury-Runners-GI-Survival-Guide-e3gtta7] 🚀 Want personalized IBS & gut health support? Learn more & apply for Gut Harmony Method Program! [https://gutfitnutrition.com/ibs-and-gut-health] — ✉️ CONNECT WITH ME: ⤵️ 📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠ [https://www.instagram.com/leighmerotto_rd/] 🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠ [https://www.leighmerotto.com/freebies]  🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠ [https://www.leighmerotto.com/shop-resources] — ENJOYING THE PODCAST? Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence. Not sure what to say? Try: “I listen to this podcast because…” 🎧

50: Marathon Training: How to Prevent Gut Issues + Injury (Runner's GI Survival Guide)

Struggling with gut issues during marathon training? From bloating and reflux to urgent bathroom stops mid-run, digestive issues affect up to 50% of endurance athletes—and they can seriously impact your performance if not addressed. As a Registered Dietitian and endurance athlete, I’m sharing both the science and real-life strategies I use (and teach my clients) to prevent gut issues during training, so you can perform your best without digestive setbacks. YOU’LL TAKEAWAY:  ✅ Why gut issues are so common in runners and endurance athletes ✅ How to prevent runner’s stomach during training and racing ✅ What “gut training” is and how to implement it ✅ The role of low FODMAP, low fibre, and low fat nutrition for performance fuelling ✅ How to reduce injury risk while increasing mileage — 👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️ 💡 Ready to take it further?Get my Pre & Post Workout for a Happy Gut Mini Course + Resource Bundle [https://leigh-merotto.mykajabi.com/offers/SJFpCmbg/checkout] 🚀 Want personalized support?Apply for 1:1 Coaching (IBS, Gut Health + Performance) [https://iawmmzlrtr3.typeform.com/to/xeKIa0Nj] — ✉️ CONNECT WITH ME: ⤵️ 📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠ [https://www.instagram.com/leighmerotto_rd/] 🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠ [https://www.leighmerotto.com/freebies]  — ENJOYING THE PODCAST? Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence. Not sure what to say? Try: “I listen to this podcast because…” 🎧