In this solo episode of Below Her Surface, Lily dives into the most common questions submitted by the community around fertility, fat loss, hormones, PCOS, endometriosis and perimenopause. Drawing on evidence-based practice and real-world clinical insight, this episode unpacks why so many women feel stuck in cycles of overtraining, under-eating and hormone frustration, and what actually supports female health. This conversation cuts through outdated advice and all-or-nothing thinking, offering clarity on how to train, eat and care for your body across different life stages. In this episode, Lily explores: • Fertility after a year of trying - ovulation timing, when to investigate hormones and nutrients, and why preparation matters as much as conception. • Training for fertility and hormone health - why overtraining backfires and what supportive, low-stress training looks like. • Endometriosis and exercise - reducing inflammation, managing fatigue, and why intensity often needs to be dialled back. • Fat loss realities - realistic timelines, why faster isn’t better, and how aggressive dieting damages metabolism. • Perimenopause, menopause and muscle - how declining oestrogen impacts weight and insulin, and why strength training is essential. • PCOS and testosterone - why “eat less, train more” worsens symptoms and how insulin and stress drive androgen elevation. • Food, mindset and sustainability-– festive eating, iron deficiency, fatigue and building a health approach that lasts. This episode is a grounded, science-led guide to navigating female health without extremes, reminding us that the most powerful results come from working with the body, not against it.

In this episode of Below Her Surface, Lily sits down with Taao, a professional dancer who stopped getting her period for two years, gained 12kg in a matter of months, and was handed band-aid solutions like the pill and metformin “to make her feel sick so she’d eat less.” After spending thousands on specialists who couldn’t explain what was happening, she found her way to Metaphysical, and completely changed how she trains, eats and understands her body. We walk through her journey from PCOS chaos and hypothalamic amenorrhoea to regular cycles, strength, and a relationship with food that actually supports her life and career. This one is for the women who feel like they’ve “tried everything,” don’t fit the textbook version of PCOS, and are tired of being told to just “lose weight” or “go on the pill.” Together, Lily and Taao discuss: Taao’s first PCOS flare and the rapid 12kg weight gain no one could explain Why every practitioner was “stumped” by her bloodwork and symptoms The overlap of PCOS and hypothalamic amenorrhoea (HA) in dancers and high-achieving women How overtraining was pushing her further from a regular cycle Why low-carb, low-calorie protocols were making everything worse How increasing carbs and training less helped her lose fat and regain her period The wild medical advice she was given: metformin for nausea, ovarian drilling & random pill protocols The difference between evidence-based nutrition and disordered-eating-in-disguise How fixing her health opened up more energy, confidence and success in her dance career What Taao wants to see change in women’s health and how we talk about aesthetics vs health

In this episode of Below Her Surface, Lily sits down with coach and long-time fitness industry insider Chloe Rentifis to peel back the curtain on what really happens when “doing everything right” still leaves your body falling apart. From chronic gut pain at 16 and nine months without a period to cystic skin flares, relentless fatigue and the pressure to “look the part” in the fitness industry, Chloe shares the unfiltered truth about what happens when you ignore the whispers your body gives you, until they turn into screams. Together, Lily and Chloe discuss: • The early signs: years of gut pain, hospital stays and confusing diagnoses that were never fully explained, and how you normalise suffering when it’s all you’ve ever known. • Losing her period for nine months: the moment Chloe realised her body wasn’t just “tired,” it was shutting down, and how fear of future fertility finally pushed her to seek real answers. • Skin, anxiety & heart flutters: the symptoms she brushed off as “normal” until they were no longer ignorable. • Overtraining without realising: how six-day training weeks, Turf Games, Hyrox prep and 4am alarms added up to hormonal chaos, even while eating well and coaching others. • Identity vs. health: the pressure of being a coach who’s expected to look a certain way, and the mindset shift that let her step back without feeling like she was losing her credibility. • Starting again: the moment she told Lily, “You’re my last hope,” and the honest fear of investing again after being burned by endless practitioners and expensive testing. • The rebuild: cutting training back, prioritising sleep, reducing stress load, changing nutrition, and slowly watching her skin, cycle regularity, energy and gut health come back online. • Coaching differently: how Chloe’s experience reshaped the way she works with clients, teaches them to respect symptoms, and supports them to build health from the inside out, not just chase aesthetics. • Burning the finish line: why the obsession with timelines and aesthetics keeps women sick, and how slowing down can actually move you further, faster. • What the industry gets wrong: macros without nutrients, glorified extremes, overstimulation, and the myth that “healthy looking” equals healthy. • The new chapter: food as fuel (and joy), holistic habits, gentler training phases, more energy, clearer skin, and a long-term approach that finally feels sustainable. If you’ve ever felt burnt out, dismissed, misdiagnosed or trapped in the belief that you “should be fine,” Chloe’s story is a powerful reminder that you’re not meant to survive on fumes and that real healing often starts when you’re brave enough to stop.

In this episode of Below Her Surface, Lily sits down with Madonna, founder of Kaelon, one of Double Bay’s most sought-after skin clinics, to unpack the real science behind breakouts, pigmentation, hormones and why your skin mirrors your internal state. Madonna shares how evidence-based care, precision treatments and a truly individualised philosophy have earned her a devoted following, and why good skin is never just “skin deep.” Together, Lily and Madonna discuss: • The evolution of Kaelon – from a fascination with beauty to mastering dermal science and building a clinic grounded in integrity and individualisation. • Evidence-based skincare – why Madonna rejects “one-size-fits-all” and instead blends clinical data with holistic, personalised plans. • Hormonal health on the skin – why all true acne is hormonal, how insulin, cortisol and contraception impact breakouts, and what to know when coming off the pill. • Pigmentation truths – the two types of hormonal pigmentation, how melasma presents, and why lifestyle shifts often matter more than diet. • Over-treatment culture – the rise of inflammatory procedures, why more isn’t better, and the dangers of stock-standard needling schedules. • Nutrition foundations for great skin – protein, fibre, omegas, zinc, vitamin A, microbiome diversity and how “clean eating” can go too far. • Collagen, omegas & supplements – what’s actually effective, what’s marketing, and how to choose high-quality, bioavailable products. • The Korean skincare craze – why barrier-first routines help some people and harm others, and what most social media advice gets wrong. • Skin as a reflection of the nervous system – why stress, lifestyle and emotional load show up on the surface long before we notice them. This episode is a deep dive into the real drivers of healthy skin, balanced hormones, supportive nutrition, evidence-based treatments and a provider who actually listens.

In this episode of Below Her Surface, Lily sits down with strength coach and educator Janis Blums to unpack what really drives resilient, functional and healthy bodies in a culture obsessed with shrinking them. From his background in elite sport, biomechanics and fascia to his work with some of Australia’s top models, Janis shares how he builds strong women in an industry that often rewards the opposite. Together, Lily and Janis discuss: • From bootcamps in the rain to Sweaty Soul - how Janis went from lugging tyres in parks to building a niche studio and becoming the go-to coach for major modelling agencies. • Athletic roots and rehab – the high-jump, AFL and gymnastics background that shaped his obsession with movement, injury prevention and human performance. • Fascia, length–tension and “storage for the nervous system” - how connective tissue, posture and bone position change strength, tightness and pain • Mind–muscle connection and irradiation - the science behind his “10-second plank” and why gripping your hands, glutes and legs can wake up hard-to-reach muscles and stabilise your joints. • Blocking, tempo and smarter squats – practical tweaks like shin blocks, isometrics and single-leg work that shift women out of quad dominance and into safer, hip-driven strength.. • GLP-1s and the new starvation culture – what worries him about Ozempic-style drugs • Eating disorders, safety and re-feeding – the physiology of a starving brain and heart, the dangers of rapid re-feeding • Raising the bar for coaches – why Cert III/IV is only the starting line, and Janis’ call for trainers to invest in neuroscience, women’s physiology and collaborative • Strength as emotional armour – how lifting, breath work and honest coaching help women build the resilience • Turning obsession into education – the story behind • Turning obsession into education – the story behind his Delta X

In this episode of Below Her Surface, Lily sits down with personal trainer, former pro athlete and founder of RHISE Performance, Ben Seymour, to uncover what drives someone to push beyond the limits most people would never dream of crossing. From ultramarathons in the Atacama Desert to building a fast-growing performance supplement brand, Ben shares the mindset, discipline and purpose behind everything he does, and why integrity matters more than ever in the fitness industry. Together, Lily and Ben discuss: • The evolution – Ben’s journey from professional rugby to online coaching, recovery therapy and now launching RISE Performance. • Fuel, focus, performance – why he created RISE products, how endurance training exposed gaps in the supplement market, and why women deserve better performance formulas too. • Carrying 16kg through the desert – the wild reality of a 250km self-supported ultramarathon across Atacama, dehydration, altitude, torn-open shoes and the mental battles in 45-degree heat. • Internal vs external purpose – how charity work, family, and a bigger “why” helped him push through some of the darkest points on the course. • From rut to resilience – life after sport, rebuilding identity, and finding new challenges after leaving the team environment of rugby. • The discipline blueprint – lessons from childhood, travel, and elite sport that shaped his work ethic and integrity today. • The danger of “fitness influencers” – why clickbait, fake marathon times and unqualified coaches are harming the industry and how to find credible guidance. • Moving forward with RHISE – building a media-led performance brand, showcasing everyday athletes, and creating space for female-focused performance products. • Purpose in action – Ben’s passion for Kids Foundation, supporting children with trauma, and how he plans to integrate charity into future RHISE events.

In this solo episode of Below Her Surface, Lily answers your most-asked questions from Instagram, covering PCOS, insulin resistance, training, hormone balance, nutrition, and mindset. From demystifying medical testing to unpacking myths around fasting, gym classes, and metformin, she dives deep into the science and the strategy behind sustainable health and fat loss. Lily explores: • PCOS without cysts: why you can still have PCOS even without ovarian cysts, and how insulin resistance plays a key role. • When the weight won’t budge: how mismatched training intensity and diet can stall progress, and how to fix it. • Metformin and beyond: understanding what it does (and doesn’t) do, and when lifestyle changes can achieve the same results. • Testing for PCOS and hormones: what to ask your doctor, which labs to request, and how to interpret results for real insights. • Training for hormone balance: how to know when to push harder, and when your body needs nervous system regulation instead. • Fasting, Ozempic, and muscle loss: Lily’s no-BS take on what actually causes muscle loss and how to protect your strength. • Non-toxic swaps: why simple changes to plastics, cookware, and beauty products matter, but shouldn’t come before the basics. • Cycle syncing myths: why you don’t need to overhaul your training every few days, and what actually works instead. • Calorie counting and mindset: how to use tracking as a tool (not a trap), and why separating emotion from evidence is key to long-term success. • Final takeaway: fat loss is a physical process, but we sabotage it when we lead with emotion instead of science and consistency.

In this episode of Below Her Surface, Lily sits down with FMG Figure Pro Champion, Coach, and gym owner Connie Louise to explore what it really takes to build an elite physique while keeping your health and your sanity intact. From her early bodybuilding days in the UK to running the all-female Sydney gym Glute Station, Connie shares the truth about comp prep, hormones, food freedom, and why looking the part shouldn’t come at the cost of feeling good. Together, Lily and Connie discuss: • The comp prep reality - how extreme leanness impacts hormones, sleep, libido, and mood, and why honest coaching conversations matter from day one. • Building the foundation - why slow, well-planned preps protect your health and deliver better results than crash dieting ever could. • The mindset shift - transforming your relationship with food from restriction and guilt to balance and freedom. • Glute obsession done right - the birth of Glute Station, Sydney’s first women’s strength space focused on lower-body training and confidence. • Muscle versus leanness - why you can’t build and shred at once, and how to fuel properly for your phase. • Healing from all-or-nothing - how Connie helps women unlearn “good” and “bad” food rules and reconnect with eating for strength and longevity. • Social media and body image - the hidden cost of comparison and why transparency around what it really takes to look stage-ready matters. • Her vision for women’s health - more education on hormones, less glamorising of extremes, and a reminder that there’s more to life than macros and mirror checks. If you’ve ever chased the “perfect” body, struggled with food guilt, or wondered what’s behind the stage tan and sparkle, this conversation will remind you that real strength is built below the surface.

In this episode of Below Her Surface, Lily sits down with boutique owner and founder Lia to unpack how she’s reshaping fashion culture from the shop floor to social feeds. From launching her in-house label Sneaky Link to the wildly popular “same outfit, different size” videos, Lia shares how authenticity, size-inclusive design, and real community engagement built a 37-person business and what it really takes to grow without burning out. Together, Lily and Lia discuss: • Finding the voice: why Lia ditched glossy editorial shoots for organic, useful content women actually shop from and how that choice powered growth.
 • “Same outfit, different size”: the lockdown-born series that lets shoppers compare fits on a size 6 and size 12 body, demystifying inconsistent brand sizing.
 • Normalising the tag: embracing size 12–14 as typical, not “maxed out,” and expanding the label from 16 to size 20 so more women can wear what they love.
 • From two people to 37: building a team, opening an office and ops facility, and moving Lia off the shop floor into high-leverage work.
 • Community as strategy: open DMs, direct feedback loops, and the joy of making women feel confident. • Beating tall poppy syndrome: why sharing factories, numbers, and playbooks lifts everyone and how to build a circle of like-minded founders. • The next chapter: ahead of production and design, big creative plans for Sneaky Link, and a brighter, more inclusive future.
 • Fashion as fuel: dressing as a daily confidence practice - and kicking the stigma around “the number on the tag.”
 If you’ve ever wrestled with body image, fit frustration, or the pressure to “look the part,” this conversation will remind you what real confidence and community can build.

In this episode of Below Her Surface, Lily sits down with Jenna McHugh to trace a 15-year journey from teenage anorexia and endless cardio to true freedom with food, a calmer nervous system, and heavy hip thrusts she never thought she’d touch. With honesty and nuance, Jenna shares what finally worked -psych support, smart re-feeding, and a gradual shift from HIIT and running to three strength sessions a week.Plus the surprising health wins that followed (hello, regular cycles and a happier gut). Together, Lily and Jenna discuss: •The slippery start: “healthy eating,” magazine workouts, and praise for weight loss that spiralled into a diagnosis of anorexia at 17 and years of amenorrhea. •Type-A traps: perfectionism, identity wrapped in “the fit girl,” and why aesthetics still matter - but shouldn’t run your life. •Re-feeding, for real: working with a psychologist and dietitian; three meals + three snacks; accepting short-term weight gain so the body can feel safe again. •Structure without obsession: three to four strength sessions anywhere in the week, steps for head-clearing not punishment, and zero guilt for rest days. •Metrics that help (and ones that harm): ditching the scale, using progress photos to reality-check body dysmorphia, and keeping food simple without counting. •Health payoffs: period returning, calmer hormones, IBS symptoms melting away, and lifting for bone density after osteopenia. •If this is you: why going it alone is near-impossible, how to ask for real support, and the light on the other side of disordered rules.

In this solo episode of Below Her Surface, Lily dives into the questions she’s asked most often, especially from the women who joined the free 3 Day Metabolic Reset. From PCOS to thyroid, cravings to calories, this is a no-fluff, evidence-informed conversation that unpacks what’s actually going on beneath the health trends. Lily answers listener questions on: • PCOS and insulin resistance: Why “gluten free, dairy free” isn’t a protocol and what really drives results. • The truth about carbs: How to calculate your needs, reintroduce them without weight gain, and why 65g isn’t a magic number. • Thyroid and weight loss: How metabolism adapts and what to do before cutting calories again. • Cortisol, progesterone, and fatigue: Why your testing day matters and how to support recovery. • Preconception and fertility: Why insulin, minerals, and metabolism all play a role before pregnancy. • Fasting myths: What works, what backfires, and how stress and hormones change the equation. • Gluten, dairy, and inflammation: How to know what your body’s really reacting to. • How long you can safely be in a calorie deficit: What happens before your metabolism pushes back. • What blood work actually matters for women: How to interpret it beyond the basics. • The smarter, calmer path to weight loss: Less hustle, more clinical precision. Whether you’re working on your metabolism, managing PCOS, or simply craving a grounded take on women’s health, this episode is your listener-led masterclass in making sense of the noise.

In this episode of Below Her Surface, Lily sits down with entrepreneur and business coach Jade Spooner to explore the raw truth behind building, scaling, and selling a multimillion-dollar wellness company. From early bodybuilding days to Silicon Valley accelerators and finally navigating a three-year exit, Jade shares the unfiltered lessons she’s learned about ambition, resilience, and what it really costs to chase big goals. Together, Lily and Jade discuss: - The shift from bodybuilding meal plans to evidence-based nutrition and why it changed everything - Leaving a corporate role at Google to pursue a health start-up full-time - What accelerators and the Silicon Valley hustle really teach you—and what they don’t - Scaling to a 30-person team, the culture challenges, and the power of hiring well - Evolving from “just numbers” to a more holistic view of women’s health and hormones - The turbulence of a multi-year exit and how Jade stayed the course - Why success requires seasons of both hustle and softness - Her next chapter: building a business app to support online coaches Whether you’re a practitioner, founder, or simply curious about the reality behind glossy business headlines, this episode is a candid look at what it takes to grow—and let go of—a company while staying true to yourself.

In this episode of Below Her Surface, Lily sits down with clinical nutritionist and naturopath Adrian Adams to unpack what truly integrative care looks like—minus the fads. From his early love of sport to the acne journey that steered him toward natural medicine, Adrian shares how he blends evidence-based testing with a practical, human approach. Together, Lily and Adrian discuss: - How integrative GP–naturopath co-care actually works in the room—and why patients get better results when clinicians collaborate - PCOS done properly: making a symptom-led case for fasting insulin, what numbers mean in real life, and why improving insulin sensitivity changes everything - Cortisol confusion: when a standard blood test is the wrong tool, why the cortisol awakening response matters, and what to fix first when you’re exhausted - Sensible testing vs. overwhelm: what to order, when to skip, and how Medicare rules shape GP decisions - Tools in Adrian’s kit: microbiome qPCR, DUTCH-style urinary hormones, leptin, GTT with insulin, and when hyperbaric oxygen therapy helps (from neuropathy to post-op healing) - Ozempic/GLP-1s without the drama: who they help, key side effects, muscle loss risks, and the habits you must build if you ever come off them - Gluten and gut integrity: why some people choose gluten-free for intestinal permeability—even without a formal intolerance - Adrian’s vision for the next decade: prevention that feels good now, truly patient-centred care, and hospitals that actually support healing Whether you’re navigating hormones, chasing better energy, or just over the “quick fix,” this one’s a grounded roadmap for smart testing, strategic lifestyle changes, and collaborative care that respects your time, budget, and biology.

In this episode of Below Her Surface, Lily sits down with Hattie Boydle to unpack 18 years in the fitness industry—from adolescent anorexia and a hospital wake-up call to becoming a coach who champions mindset, language and sustainable habits over quick fixes. Together, Lily and Hattie discuss: - How hitting “rock bottom” sparked Hattie’s shift to health, and why our repeated choices—not luck—create our outcomes. - The role of psychology and language in our relationship with food—plus how learning macros gave her freedom, not obsession (hello, daily chocolate). - Hattie’s simple nutrition philosophy: 80% whole food, 20% “soul food,” applied across days, weeks and months for real-life flexibility. - Respecting the process through different phases (build vs. cut), reframing weight gain, and why she often feels her best in a build. - Coaching couples and why changing one person’s habits can shift an entire household—especially for women in their 40s and 50s navigating perimenopause. - GLP-1s and shortcuts: when tools can help, when they’re a band-aid, and why habits still win for long-term health. - Consistency over all-or-nothing: adaptability as a skill, and letting the “bare minimum” move the needle on tough days.

In this episode of Below Her Surface, Lily sits down with one of her oldest friends, Dillon (known on Instagram as @dilshealth). The two first met in high school, and now, years later, they share an open and honest conversation about Dillon’s decade-long experience with irregular cycles, cystic acne, weight struggles, and the frustration of going undiagnosed with PCOS until her mid-20s. Dillon opens up about the moment she moved past the “I’ll start tomorrow” mindset and began taking consistent daily action. She shares how she rebuilt her health with protein-focused meals, lowering carbs, and swapping stress-driven HIIT for strength training. What made the biggest difference wasn’t perfection—it was responsibility, accountability, and showing herself kindness along the way. Her journey not only transformed her own health, but also inspired her to build a platform to support other women facing similar challenges. Dillon has since developed her first recipe ebook, Wholesome Meals for Every Craving, packed with simple, nourishing recipes designed to make healthy eating enjoyable and sustainable. You can explore her ebook here: Wholesome Meals for Every Craving. Together, Lily and Dillon explore: Early warning signs for PCOS: irregular cycles, jawline acne, and rapid inflammation How uni culture, alcohol, and COVID isolation worsened her symptoms The Instagram post that became her turning point Why calorie-cutting failed, and how learning about macros + insulin resistance transformed her approach Transitioning from HIIT to walking and strength training to better support hormones and reduce stress Using food tracking as a short-term tool for awareness and confidence Navigating events, socialising, and staying consistent while still enjoying life The role of accountability and ownership—balanced with self-kindness—in building a routine that lasts The bigger picture: hormone literacy, PCOS awareness in the workplace, and advocating for better care This conversation is raw, practical, and filled with hope—offering support and strategies for anyone navigating PCOS, searching for answers, or wanting to feel more at ease and in control of their health.

In this episode of Below Her Surface, Lily sits down with her mum, Naturopath Amanda Haberecht, to explore the changing landscape of women’s health. Amanda reflects on beginning her practice in the early 90s, when fertility and hormonal care relied heavily on intuition and far less testing. She shares how conditions like PCOS, endometriosis, thyroid disease, and infertility have escalated in prevalence over the decades, and why women today are navigating a true public health crisis. Together, Lily and Amanda discuss: -The rise in complex women’s health conditions across generations -Why preconception care is more crucial now than ever -The impact of environment, stress, and lifestyle on fertility for both men and women -How thyroid health, cortisol, and prolactin can make or break fertility outcomes -The importance of body literacy, advocacy, and questioning medical “quick fixes” Amanda also opens up about what she hopes to see in the future of women’s health - more awareness, more research, and better support for women across all life stages. Whether you’re preparing for pregnancy, managing PCOS or thyroid issues, or simply wanting to understand your body better, this conversation offers practical wisdom, compassion, and a call to reclaim your health story.

Below Her Surface hosted by Lily Cook, founder of Metaphysical Wellness, dedicated to unpacking the clinical and human realities of health. Cut through the noise and guesswork with conversations that feature health experts, women in business and lifestyle, and individuals with lived insight - delivering accessible, science-grounded information you can actually use. From hormones to mindset to biology - no trends, no fluff, just what works.