Leanne Ward Nutrition

Heat therapy is having a moment — but what actually happens inside your body in a sauna, and how should you use it for real benefits? Professor Julien Périard (environmental and exercise physiology, University of Canberra) joins Leanne to break down the science in plain English — from cardiovascular gains and heat-shock proteins to hydration, safety and exactly “how hot, how long, how often”. In this episode What heat does to your body: core temp, skin blood flow, sweating, heart rate, blood pressure and why it can feel like light–moderate cardio Recovery & performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects Cardiovascular & longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults   Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system   Mental health & sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)   Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss) Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)   Frequency that moves the needle: what “a few times per week” means in real life, and how consistency drives adaptation over 8–10+ weeks; why sporadic use = minimal long-term impact   About my guest Professor Julien Périard is a leading researcher in environmental and exercise physiology at the University of Canberra’s Research Institute for Sport & Exercise. Explore his work: X/Twitter: @DrJPeriard University profile (UC RISE) Elevate Saunas This episode is supported by Elevate Saunas — Australia’s premium outdoor cedar saunas built for real heat, real recovery and real results. Handcrafted from high-quality Canadian cedar and designed to withstand Australian conditions, Elevate Saunas combine craftsmanship, performance and style to help you experience the proven benefits of heat therapy — from better circulation and recovery to reduced stress and improved sleep. If you’re ready to create a home wellness ritual that lasts, explore the range and use: LEANNE250 for $250 off sale saunas, or LEANNE10 for 10% off full-priced saunas. Learn more at elevatesaunas.com.au.

Feeling tired, puffy, or just “not yourself”? In this practical, no-fluff chat, Leanne sits down with dietitian Kylie Ivanir (Within Nutrition) to demystify women’s biggest pain points: low energy, stubborn bloating, hormone chaos, and mood dips — and how your gut sits at the centre of it all. What you’ll learn Why exhaustion hangs on even when you’re “doing everything right” — and how blood sugar, inflammation, iron status, stress load, sleep, and the gut all interact. Bloating, decoded: is it food, hormones, or stress? Simple self-assessment steps, plus the food-mood-symptom diary that makes consults far more effective. Gut first, not restriction first: the add-in approach (plant diversity, gentle fibre progression, movement) versus over-elimination — and why ultra-processed “high-fibre” bars can backfire. Food intolerance tests: why online IgG “sensitivity” panels aren’t evidence-based and can lead to unnecessary restriction; what to do instead.   Gut–brain in real life: how microbes, metabolites and your vagus nerve influence mood, stress, and sleep — and small daily habits that actually move the needle.   Alcohol and women’s health: realistic harm-reduction strategies that protect sleep, hormones and the microbiome. “Balance your hormones” (but what does that mean?): cutting through buzzwords, cycles, life stages, and the cortisol rhythm that sets the tone for everything else. Why this episode matters Conflicting advice online keeps women stuck. This conversation pairs relatable lived experience with science-grounded steps you can implement today — no extremes required. Resources & links Kylie Ivanir (Within Nutrition): Website | Instagram If this helped you Follow the show, share this episode with a friend who’s struggling with energy or gut symptoms, and leave a quick review — it really helps more women find evidence-based guidance. Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au.

In this insightful discussion, Kiah Paetz, an accredited dietitian and ADHD advocate, shares her personal journey with ADHD and her expertise in neuroaffirming nutrition. She highlights how ADHD can disrupt eating habits, emphasizing the importance of nutrients like omega-3s and iron for brain health. Kiah debunks myths about elimination diets and offers practical meal planning tips to ease the overwhelm. Additionally, she discusses the crucial roles of sleep, movement, and self-compassion in managing ADHD symptoms, providing listeners with valuable and actionable strategies.

Hot flushes might get all the headlines — but perimenopause and menopause are about so much more. From sudden weight changes and stubborn belly fat to creeping cholesterol, mood shifts, brain fog, and restless nights, this stage of life can feel confusing and overwhelming. To cut through the noise, I’m joined by Dr Niamh Leonard (@mymenopausedoctor), a Perth-based GP and member of the Australian Menopause Society who specialises in women’s health and hormones. Together, we unpack what’s really happening in your body during perimenopause and menopause — and how you can take back control of your health. Inside this episode, you’ll learn: The real definitions of perimenopause and menopause (and how early symptoms can start) Why weight, cholesterol, gut issues and brain fog change so dramatically in midlife How to know if symptoms are hormonal or something else The latest evidence on hormone therapy — including breast cancer risk myths, compounded hormones, and body-identical options Which blood tests and health checks matter most after 40 The crucial role of bone health, strength training, and nutrition for long-term vitality How to advocate for yourself if your symptoms are dismissed by doctors Whether you’re in the thick of it now or preparing for the years ahead, this conversation will give you clarity, confidence, and practical strategies to feel more in control. Dr Niamh also shares where you can connect with her for consultations and resources, including @mymenopausedoctor on Instagram. This episode is packed with evidence-based wisdom and compassionate advice — so you can navigate midlife with strength, resilience, and support. Thanks to Garmin for supporting today’s episode. Leanne uses the new Vivoactive 6 smartwatch to track her sleep, stress, energy, workouts and menstrual cycle — all from her wrist. With personalised insights like Body Battery™ and smart wake alarms, it’s a powerful way to tune into your body, not just your to-do list.

Ever wondered what alcohol is really doing to your body, your hormones, and your headspace? In this episode, Leanne is joined by clinical psychologist Dr Sally Hunt, a leading expert in women’s mental health and alcohol use. Together, they unpack why alcohol feels helpful in the moment—but quietly undermines sleep, mood, motivation, and long-term well-being. Whether you’re doing Dry July, rethinking your weeknight wine, or just curious about alcohol-free options, this episode will give you clarity, compassion, and practical strategies to make choices you actually feel good about. We cover: How alcohol affects sleep, anxiety, hormones, and perimenopause symptoms Why women often drink to cope (not just to socialise) The truth about “moderate drinking” and why there’s no truly safe level How to handle social pressure without awkwardness Why just one or two drinks can impact recovery, energy and weight What to expect in your first 2–4 weeks alcohol-free The psychology of habit change—and how to make alcohol-free living feel empowering, not restrictive Plus, Leanne shares how she’s personally cutting back, and why Edenvale’s non-alcoholic wines have become her go-to for dinner parties, wind-down rituals, and weekend celebrations. 🍇 Episode Sponsor This episode is proudly sponsored by Edenvale — Australia’s award-winning alcohol-removed wine range. Whether you’re doing Dry July or simply cutting back on alcohol, Edenvale lets you enjoy the taste, aroma and complexity of real wine — without the alcohol or next-day regret. Made from premium Australian grapes and crafted using a GoLo heat-pump powered unit, the first of its kind in the world, Edenvale’s range includes Sparkling Rosé, Pinot Noir, Sauvignon Blanc, Chardonnay, and more. With less than 0.5% alcohol by volume, fewer calories than regular wine, and a wide variety of styles, Edenvale helps you celebrate every moment — your way. Shop the full range or learn more at edenvale.com.au Instagram: @edenvalewines 🎧 Why You Should Listen Now 🔍 For first‑time listeners: Cut through alcohol marketing myths with evidence-based insight 🌱 For loyal fans: Deepen your toolkit with expert strategies on sleep, stress, perimenopause & habit change 🚀 For wellness seekers: Optimize hormone balance, mood resilience, mental clarity & long-term health Ready to press pause on alcohol and pivot to more energy, focus and hormone harmony? This episode is for you.

Gut issues aren’t always IBS — and for those living with Crohn’s or Colitis, there’s so much more beneath the surface. In this episode, Leanne sits down with dietitian and Crohn’s warrior Eloise Turner for a practical, compassionate deep dive into inflammatory bowel disease (IBD). Together, they unpack: The key differences between Crohn’s, Colitis, and IBS The emotional toll of misdiagnosis and food fear What flares and remissions really feel like How nutrition, lifestyle and medication work together Emerging research around emulsifiers and fibre tolerance What every Aussie should know about the “Can’t Wait” card Whether you’re newly diagnosed or supporting a loved one, this episode will give you clarity, understanding and real-life tools to navigate gut health. Thanks to Garmin for supporting today’s episode. Leanne uses the new Vivoactive 6 smartwatch to track her sleep, stress, energy, workouts and menstrual cycle — all from her wrist. With personalised insights like Body Battery™ and smart wake alarms, it’s a powerful way to tune into your body, not just your to-do list. 🎧 Follow, subscribe or share this episode with someone who needs it. 👉 Find Eloise on Instagram @ibddietitianeloise for more gut-friendly tips and support.

In this empowering episode of The Leanne Ward Nutrition Podcast, Leanne sits down with Dr. Jolene Brighten—a board-certified naturopathic endocrinologist, clinical sexologist, and best-selling author of Beyond the Pill and Is This Normal—to delve into the intricate world of women’s hormonal health. Key Topics Discussed: The profound impact of diet and lifestyle choices on hormonal balance Top foods that support women’s hormonal health Effective strategies to reduce cortisol and manage stress Understanding heavy periods: underlying causes and solutions The truth about heavy metals in tampons and their health implications Navigating joint pain during menopause and the role of inflammation Why You Should Listen: Dr. Brighten combines her extensive knowledge in chemistry, nutrition science, and clinical nutrition to provide evidence-based insights that are both practical and transformative. Whether you’re navigating the challenges of menopause, seeking to understand your body’s signals, or aiming to optimize your hormonal health, this episode offers invaluable guidance. Connect with Dr. Jolene Brighten: Website: drbrighten.com Instagram: @drjolenebrighten Books: Beyond the Pill | Is This Normal Subscribe & Review: If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform. Your feedback helps us reach more listeners and continue to provide valuable content.

In today’s episode of Leanne Ward Nutrition, I’m thrilled to welcome Dr. Stacy Sims, a pioneer in female physiology and performance. A lot has happened since she first joined the podcast almost five years ago, and in this follow-up, we’re diving deep into the latest science on how women can train, fuel, and recover smarter—whether you’re in your prime, perimenopausal, or navigating post-baby life. We’ll cover: Fasted Training for Women: Why it may not be the best strategy for fat loss and how a small amount of protein can improve your workout. Pre-Exercise Nutrition: Why protein is key for everyone, not just those in perimenopause or menopause. Creatine: Why this powerhouse supplement should be a go-to for women of all ages and life stages. Post-Workout Recovery: The importance of getting nutrients within the ideal window for optimal results. Magnesium, Collagen & Adaptogens: Supplements that can help with everything from better sleep to joint health. Saunas and Cold Plunges: When to use heat for performance and metabolic benefits—and why they work differently for women. Dr. Stacy shares evidence-based insights that will empower you to train and recover like a pro, using science to optimize your body’s natural rhythms. Whether you’re a busy mum, a gym-goer, or working through hormonal changes, this episode is packed with actionable tips for feeling your best. Garmin Vivoactive 6 This episode is sponsored by Garmin and their new Vivoactive 6 smartwatch. Whether you’re tracking your steps, workouts, sleep, or stress levels, the Vivoactive 6 helps you stay in tune with your health goals. With advanced features like personalized sleep coaching, body battery, and menstrual cycle tracking, it’s your ultimate fitness companion—stylish, functional, and designed to keep you on top of your well-being. Discover more at garmin.com.au.

Are you or a loved one living with the constant worry of food allergies? Imagine a future where those with food anaphylaxis can achieve complete remission and enjoy life without the fear of reactions. In this episode of The Leanne Ward Nutrition Podcast, we’re joined by Dr. Inderpal Randhawa, a leading physician and inventor of groundbreaking therapies, including the Tolerance Induction Program, which is helping thousands of patients achieve remission from severe food allergies. Dr. Randhawa shares eye-opening insights into why food allergies are on the rise globally, how his team uses advanced AI to tackle allergies, and the difference between allergy desensitization and true remission. Leanne and Dr. Randhawa delve into: The difference between an allergy and an intolerance and why it matters The triad of allergies, eczema, and asthma—and how they’re interconnected Emerging research on peanut allergies and tolerance induction therapy Plus, Leanne shares her own experience as a parent of a child with food allergies, sparking a meaningful conversation with Dr. Randhawa on the challenges faced by families worldwide. This episode is a must-listen for anyone affected by food allergies, offering hope and insight into the future of treatment. Share it with those you love who may benefit from these life-changing insights! This Episode’s Sponsors: Take control of your health journey with the Lean Gut Mind Method! If you’re a busy woman struggling with emotional eating, battling cycles of self-sabotage, or feeling lost in the world of fad diets, the Lean Gut Mind Method was designed for you. This science-backed, personalized coaching program targets not only your fat loss, gut health, and hormone goals but also the mental blocks holding you back. Imagine lasting change, with the foods you love in portions that work for your body—no deprivation or extreme restrictions. Start your journey to empowerment today at leangutmindmethod.com and join a community of women worldwide reclaiming their health and happiness. Get expert guidance whenever you need it with the Leanne Ward Nutrition Virtual Clinic! If digestive issues, hormonal imbalances, or stubborn fat loss are keeping you from feeling your best, the Leanne Ward Nutrition Virtual Clinic is here to help. Connect with one of our eight accredited dietitians who will tailor their advice to your needs—all from the comfort of your home, with no commute or waiting rooms. Evening and weekend appointments make it easy to prioritize your health. Visit leannewardnutrition.com/virtual-clinic to book a consultation or explore our nutrition packages and start your journey toward optimal health, on your schedule.

Are you ready to learn about a groundbreaking discovery that could revolutionize your health? Today, we’re diving into the first new vitamin deficiency discovered in 75 years! 🧬 Leanne Ward sits down with Dr. Stephanie Venn-Watson, a renowned veterinary epidemiologist and CEO of Serafina Therapeutics, to explore a hidden vitamin—C15—that could be key to preventing chronic diseases like fatty liver, type 2 diabetes, and heart disease. 🐬🧠 In this episode, you’ll hear about: 🐬 How Dolphins Led to a Breakthrough Discovery: Dr. Venn-Watson shares her fascinating work with aging Navy dolphins and how they helped identify this crucial nutrient. 🧬 What is Cellular Fragility Syndrome?: Learn the symptoms, risk factors, and how it may be silently affecting 1 in 3 of us. 🍽️ How to Boost Your C15 Levels: Discover which foods—like grass-fed beef and dairy—are high in C15 and lifestyle changes that can increase your levels. 🔬 Cutting-Edge Research: Dr. Venn-Watson reveals the latest studies showing how increasing your C15 levels can help reverse chronic diseases. Dr. Venn-Watson’s journey from helping dolphins to this human health discovery is captivating, and the insights she shares can be life-changing! 🌍✨ Why you should listen: Actionable Takeaways: Whether you’re dealing with fatigue, inflammation, or other health challenges, you’ll walk away with practical tips to improve your diet and wellbeing. Exclusive Insights: Learn about a new supplement that could help boost your C15 levels and support overall health. Incredible Stories: You won’t want to miss the amazing story of how dolphins’ health led to this discovery—plus, how it’s now changing lives around the world! 👉 Listen now and share this episode with friends and family who could benefit from this game-changing information. Links & Resources: Learn more about the research at DiscoverC15.com Check out the C15 supplement at Fatty15.com where you can get 10% off your first order using my code "LEANNEWARD" Podcast Sponsor: This episode is brought to you by the Garmin Venu3S, a hybrid smartwatch blending function with style. Learn more at Garmin.com