Good Monday morning, everyone! We're kicking off the week with some exciting highlights from our recent event—trust me, it was amazing! We also share a game changer for your morning routine and why aiming for 30 different plants is the key to better gut health; we dive into portion sizes, the powerful benefits of chia seeds, and discover Paula’s all-time favourite nuts. Oh, and by the way, perfectionism? It might just be what’s holding you back! Let’s get into it!

Tune in to hear:

• How to keep your circle healthy (1:30)

• A delicious nut-free herb pesto you’ll love (5:10)

• Here’s how to hit 30 plants a week—easily! (6:10)

• You should absolutely be consuming this amount of fiber per day (7:20)

• The non-negotiable plant colours you need (8:51)

• Here’s the daily fiber you need! (14:10)

• Embracing mistakes and letting go of perfectionism (17:42)

Head to www.paulabenedi.com/episode277 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.

Happy Friday, everyone! Today we dive into a topic that might make you rethink your late nights—the surprising link between your sleep patterns and cancer risk. Find out what how many hours of sleep you should be getting, a crucial hormone that plays a big role in your sleep quality, and, of course, some game-changing tips to help you improve your sleep and wake up feeling your best. 

Tune in to hear:

• What is quality sleep? (3:10)

• REM and deep sleep explained (5:06)

• Understanding your circadian rhythm (12:05)

• How to reset your biological clock (12:33)

Head to www.paulabenedi.com/episode276 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 explore the best ways to test your hormones and dive into a fascinating study that could teach you a thing or two! We also unpack how fasting impacts male and female hormones—there’s a big difference! And of course, we finish up with some powerful tips on what a perfect day of eating for hormonal balance looks like. Stay tuned, this episode is packed with goodness!

Tune in to hear:

• Podcast highlights you won’t want to miss (2:26)

• Breaking down hormones in women: what you need to know (4:45)

• How organic foods play a role in your hormonal health (9:38)

• Study insights: what do the findings really mean? (13:29)

• What does a balanced breakfast look like? (15:00)

• The best healthy fats for hormonal balance (18:00)

• Why skipping meals can be dangerous for female hormones (22:40)

Head to www.paulabenedi.com/episode275 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.

As we age, it’s easy to assume that our bodies will naturally decline and that the activities we once enjoyed might no longer be possible. But that’s not necessarily the case! Today, we dive into the critical factors for healthy ageing and some top exercises to build strength for everyday life. Paula, our founder, also shares how she completely shifted her mindset towards success, embracing her new beginnings and learning to go with the flow. Finally, we reveal some tips on manifesting the reality you truly want and reclaiming your power back!

Tune in to hear:

• Take the first step towards change (2:02)

• Delicious recipes you need to try (6:40)

• Why pilates and yoga are not enough (8:16)

• The importance of weight training for longevity (11:00)

• How to reconnect with your true self (14:53)

• You are in control of your life (17:30)

Head to www.paulabenedi.com/episode274 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.

It’s Friday, and we are ready to answer some intriguing questions! Ever wondered if there is a link between gut imbalances and skin issues? We explore that, plus, how functional medicine lab tests can help identify candida overgrowth. Lastly, Paula shares her perspective on intermittent fasting and what you need to know before you hit the gym on an empty stomach.

Tune in to hear:

• Should candida overgrowth cause white spots in stools? (1:29)

• Leaky gut and skin issues link (4:50)

• What is a fasted workout? (6:00)

• When are fasted workouts ok? (10:19)

• Best functional medicine lab tests for IBS symptoms (11:40)

Head to www.paulabenedi.com/episode273 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.

Welcome to our Wednesday's episode, where we tackle a game-changing topic: aligning your workout with your menstrual cycle! Ever wondered if you should be working out while menstruating or the best times to hit the gym? We break down the optimal types of exercises for each phase of your cycle to help you maximise your health and performance!

Tune in to hear:

• Podcast highlights (1:50)

• The first phase of your cycle (4:40)

• Top low-intensity workouts for menstruation (6:47)

• Higher intensity workouts to try (8:16)

• Easy ways to stay on track with movement (11:00)

Head to www.paulabenedi.com/episode272 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.

Are you feeling fulfilled and present in your life right now? How do your daily choices impact your well-being? In today's episode, we explore one of those daily choices - to consume or not to consume artificial sweeteners. We dive into the potential risks of artificial sweeteners and explore healthier, natural alternatives. Let’s take a mindful approach to your health and happiness!

Tune in to hear:

• Who’s in your circle? (3:54)

• Paula's shift towards the field of cancer research (5:20)

• The one thing that ups your cancer risk (7:39)

• Healthy alternatives to artificial sweeteners (10:00)

• How to be more present in life (10:54)

• Journaling for emotional wellness (13:50)

Head to www.paulabenedi.com/episode271 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.

As we wrap up the week, we focus on how to shift out of that constant fight-or-flight mode and why self-care is not just a luxury, but a necessity. We also reveal the critical balance between estrogen and progesterone, and why that ratio matters more than you think. Plus, discover the secret to starting your morning with a sense of calm that can set the tone for your entire day. Tune in for the perfect blend of science, self-care, and serenity!

Tune in to hear:

• How to activate your parasympathetic state (5:01)

• Breaking down estrogen dominance (8:15)

• What your cortisol levels reveal (9:27)

• Paula’s must-have self-care rituals (11:23)

• The power of spending time in nature (15:23)

Head to www.paulabenedi.com/episode270 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.

Today, we're diving into a topic that hits close to home for so many women—endometriosis. We explore how it occurs, the signs to watch out for, and natural ways to overcome it. We also break down the role of progesterone resistance and what histamines have to do with it. Finally, stick around as we share the supplements that can support your body to heal from endometriosis; plus environmental factors that could be impacting your health. 

Tune in to hear:

• How this hormone impacts your whole body’s health (2:15)

• Unpacking endometriosis: what you need to know (4:20)

• How endometriosis is diagnosed (7:20)

• Hidden triggers behind endometriosis (8:13)

• The surprising link between endometriosis and histamines (11:32)

• Key risk factors for endometriosis (13:15)

• Key at-home lab tests for endometriosis (15:08)

• Your next steps to take control (17:20)

Head to www.paulabenedi.com/episode269 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.

We're starting the week strong with some crucial first steps you need to take if you want a healthy body. In today's episode, we uncover the benefits of a sauna and how habit stacking can supercharge your wellness routine. We also reveal why increasing your fiber intake is a must and the importance of prioritising sleep quality. Get ready to level up your health game!

Tune in to hear:

• What are your wellness foundational tools? (1:47)

• Developing a mindfulness practice (5:19)

• Infrared saunas vs. regular saunas (7:30)

• Eating the right way (10:26)

• This is when you should go to bed (14:59)

• A must-have tool that optimises sleep (18:27)

Head to www.paulabenedi.com/episode268 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.