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Ep 62: High-Intensity Training for a Happy Gut and Balanced Hormones with Leigh Merotto
Exercise isn’t just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here’s what science says about how to move in a way that truly supports your body
In this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably.
What we cover in this episode:
- How exercise intensity impacts digestion and how to prevent symptoms
- Understanding high-intensity exercise and why it’s beneficial when done right
- Cortisol explained: its natural rhythms, temporary spikes from exercise, and when stress accumulates
- Safe ways to start high-intensity workouts while supporting hormone and gut health
- Exercising on your period: what you need to know
- Fuelling strategies to maximize performance, recovery, and overall wellbeing
Whether you’re looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress.
Episode links:
GutFit Nutrition website: https://www.gutfitnutrition.com
Leighs' instagram:
InstagramLogin • Instagram
00:00 – Intro
01:42 – Digestive symptoms & exercise intensity
How endurance training affects the gut, why runners are most impacted, and what’s happening physiologically when exercise triggers GI symptoms.
13:51 – What counts as high-intensity exercise
Definition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.
20:09 – Cortisol: spikes, rhythms, and stress
Understanding cortisol’s role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.
23:32 – Overload: over-exercising, under-fuelling & life stress
How fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.
26:59 – 4 ways to start high-intensity exercise safely
Leigh’s framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.
33:59 – Exercising on your period
Debunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.
38:55 – Pre- & post-run fuelling strategies
Leigh’s personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.
View all episodes
By Trista Chan RD MHScExercise isn’t just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here’s what science says about how to move in a way that truly supports your body
In this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably.
What we cover in this episode:
- How exercise intensity impacts digestion and how to prevent symptoms
- Understanding high-intensity exercise and why it’s beneficial when done right
- Cortisol explained: its natural rhythms, temporary spikes from exercise, and when stress accumulates
- Safe ways to start high-intensity workouts while supporting hormone and gut health
- Exercising on your period: what you need to know
- Fuelling strategies to maximize performance, recovery, and overall wellbeing
Whether you’re looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress.
Episode links:
GutFit Nutrition website: https://www.gutfitnutrition.com
Leighs' instagram:
InstagramLogin • Instagram
00:00 – Intro
01:42 – Digestive symptoms & exercise intensity
How endurance training affects the gut, why runners are most impacted, and what’s happening physiologically when exercise triggers GI symptoms.
13:51 – What counts as high-intensity exercise
Definition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.
20:09 – Cortisol: spikes, rhythms, and stress
Understanding cortisol’s role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.
23:32 – Overload: over-exercising, under-fuelling & life stress
How fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.
26:59 – 4 ways to start high-intensity exercise safely
Leigh’s framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.
33:59 – Exercising on your period
Debunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.
38:55 – Pre- & post-run fuelling strategies
Leigh’s personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.