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.