What do you consider fitness? Something shaped by social media trends, or what it truly means for your body and health? In this episode, we unpack the most overlooked reason people struggle with weight loss, why conventional fitness advice might be working against you, and what constant snacking does to your metabolism. We also reveal the hidden triggers that keep your body stuck in fat storage mode, and how to shift things the right way for long-term health.

Tune in to hear:

• The fitness culture (2:10)

• How your gut shapes your fitness journey (3:30)

• An often-overlooked piece of the health puzzle (4:35)

• How xenoestrogens secretly impact your health (8:00)

• Does eating more meat really mean losing more weight? (10:54)

• What your diet should actually look like for weight loss (12:38)

Head to www.paulabenedi.com/episode381 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

Coeliac disease isn’t just about cutting out gluten; it’s about understanding what comes next. In this episode, we unpack what happens after the diagnosis, how to start healing and rebuilding your gut, and the common symptoms you might not even realise are connected. We also share the top recommended lab tests to get a full picture of your health and guide you towards lasting recovery.

Tune in to hear:

• Coeliac disease explained (1:38)

• Why leaky gut can stop you from healing (3:24)

• What a truly healthy gluten-free diet looks like (5:20)

• Our top protein and healthy fat foods (6:60)

Head to www.paulabenedi.com/episode380 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

Have you ever thought about going vegan, but don't know how to do it right? In this episode, we break down how going vegan the wrong way can lead to nutrient deficiencies, fatigue, and more harm than good. We talk about plant-based protein sources, how much protein you really need per meal, and why B12 is non-negotiable (and which form is best to supplement!). Lastly, we reveal the top plant-based foods to strengthen your immune system and help you thrive!

Tune in to hear:

• Going vegan? Here’s what to consider (0:50)

• Can plant foods really give you enough protein? (1:58)

• Common nutrient deficiencies in a vegan diet (4:02)

• Veganism = healthy? Think again (5:16)

Head to www.paulabenedi.com/episode379 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

PMS affects more than 50% of women, but just because it’s common doesn’t mean it’s normal. In today’s episode, we explore what’s really behind your PMS symptoms, from surprising root causes to the way blood sugar imbalances can disrupt your hormones. We also share the functional medicine hormone test we recommend, foods that naturally support hormone health, and supplements that actually make a difference. If you're tired of just managing symptoms, this one is for you.

Tune in to hear:

• PMS symptoms you shouldn’t ignore (0:55)

• Common root causes (2:22)

• The best lab test to get answers (3:22)

• Natural ways to support your hormones (4:34)

• Seed cycling: why it helps (6:00)

• Top supplement recommendations for PMS support (7:24)

Head to www.paulabenedi.com/episode378 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

Today we dive into one of the most common nutrient deficiencies, iron. We talk about why your iron levels might be low even if you're eating well, how SIBO and gut health come into play, and why vegans may struggle more with optimal iron.

We also reveal which form of iron actually helps, what iron deficiency anaemia really means, and the key vitamin you must pair with iron to improve absorption. Plus, some iron-rich meal ideas to help you get started the natural way!

Tune in to hear:

• Iron deficiency anaemia (1:20)

• Why food and supplements alone might not be enough to fix it (1:58)

• The reason vegans and vegetarians are more at risk (3:13)

• Can supplements help? Here’s the truth (5:26)

Head to www.paulabenedi.com/episode377 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

If you’re consistently waking up at night around the same time, it’s not just random, and no, it’s not “normal.” In this episode, we break down what these sleep disruptions actually mean. We also share what you can start doing right now to support more restful, uninterrupted sleep and help your body stay in balance overnight. Your body is always communicating, let’s help you understand what it’s saying!

Tune in to hear:

• Podcast recap (0:20)

• Your body clock: why timing matters (1:31)

• The biggest culprit behind cortisol spikes (4:28)

• Recommended lab tests (6:08)

Head to www.paulabenedi.com/episode376 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

If you’re eating all the “right” foods but still feel bloated, your digestive system might be trying to tell you something deeper. In today’s episode, we dive into the real reasons behind bloating, even on a healthy diet. We explain why acid blockers may be doing more harm than good, the surprising reason you should avoid cold water with meals, and practical tips to naturally boost your stomach acid for better digestion. If bloating feels like your normal, this episode will change how you approach gut health!

Tune in to hear:

• Why you might have low stomach acid (2:22)

• Gut issues decoded (4:00)

• Warning signs you should look out for (7:00)

• One thing to avoid for better digestion (10:00)

• Common myths about bloating (11:55)

Head to www.paulabenedi.com/episode375 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

.

P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

You don’t need to take every supplement you see online! Smart supplementation starts with the right questions, and today, we reveal the key things to ask yourself before spending money on another bottle. We also explain why we don’t recommend folic acid for pregnancy, and how to read supplement labels the right way so you know what you’re putting into your body. If you're building a supplement routine, you need to listen to this.

Tune in to hear:

• The first step to picking the right supplement (1:49)

• Do you need folic acid? (2:30)

• Why ingredients and forms make all the difference (5:17)

• Your must-have supplement checklist (7:24)

Head to www.paulabenedi.com/episode374 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

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P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

Post-meal fatigue has become so normalised that most people brush it off, but it’s actually your body’s way of telling you something’s not right. Today, we break down the real reasons we see time and time again with clients in our practice. It’s not always just about the ingredients; timing, food combinations, digestion, and blood sugar all play a role. If you regularly feel drained after meals, this episode is your wake-up call.

Tune in to hear:

• What you need to know about your health (1:47)

• Is your breakfast silently wrecking your health? (2:44)

• Cortisol, stress, and your nervous system (4:44)

• Why lab testing might be your missing piece (6:47)

• Your next step to better digestion starts here (7:12)

Head to www.paulabenedi.com/episode373 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

.

P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.

You might think eating clean is hard, but it’s not about restriction; it’s about preparation. In today’s episode, we show you how a little planning goes a long way. We share simple grab-and-go options, fridge staples that make clean eating easy, and why prepping isn’t about limiting yourself, it’s about setting yourself up for success. Healthy eating doesn't have to be complicated, and this episode proves it!

Tune in to hear:

• Progress over perfection (1:01)

• What I eat in a day (3:00)

• Quick, healthy recipes worth trying (5:00)

• Daily habits that actually make a difference (8:00)

Head to www.paulabenedi.com/episode372 for the show notes

Join our newsletter: www.synergised.info/newsletter

Follow Synergised on Instagram: @synergiseduk

Follow Paula on Instagram: @paulabenedi

.

P.S. This podcast and website represent the opinions of Paula Benedi. The content here should not be taken as medical advice and is for informational purposes only, and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare professional for any medical questions.