Leanne Ward Nutrition

Today’s podcast is brought to you by Nutra Organics. One of my favourite Australian wholefood companies who provide a range of organic, honest, wholefood products to nourish you and your family. You can use the discount code they have kindly offered you guys which is 'LEANNE' for 15% of the range of whole food products and check them out at www.nutraorganics.com.au or on social media @nutraorganics.  We are back for part 2 of my interview with New York psychologist, Dr Rachel Goldman. Dr Rachel specialises in health and wellness, including health behaviour change, stress management, eating behaviours, obesity, bariatric surgery and weight management. She helps her clients achieve their health and wellness goals utilising cognitive behavioural therapy.  In this episode I chat with Dr Rachel about her tips relating to eating behaviour and dealing with stress eating. We discuss co-workers and family members who self-sabotage your progress, finding and maintaining motivation and how to set goals that you will actually achieve! We also talk about mindful eating and planning ahead when it comes to long term health. Finally, we end with a brilliant discussion about happiness and confidence plus how to recognise the signs of disordered eating. You can follow Dr Rachel on social media @drrachelnyc or visit her website www.drrachelnyc.com Don’t forget to leave me a positive rating or review in your podcast app if you enjoyed the podcast and make sure you subscribe so you don’t miss an episode!  If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode! 

Today’s podcast is brought to you by Nutra Organics. One of my favourite Australian wholefood companies who provide a range of organic, honest, wholefood products to nourish you and your family. You can use the discount code they have kindly offered you guys which is 'LEANNE' for 15% of the range of whole food products and check them out at www.nutraorganics.com.au or on social media @nutraorganics.  Today’s expert guest is the incredible Doctor Rachel Goldman who is a licensed psychologist practicing in New York City. She specialising in health and wellness, including health behaviour change, stress management, eating behaviours, obesity, bariatric surgery and weight management. She helps her clients achieve their health and wellness goals utilizing cognitive behavioural therapy. Dr. Rachel serves on many professional committees and thrives in the wellness community in New York where she can meet and bring like-minded individuals together to network, learn and facilitate behavioural changes that will promote healthier and happier lives. You can follow Dr Rachel on social media @drrachelnyc or visit her website www.drrachelnyc.com Don’t forget to leave me a positive rating or review in your podcast app if you enjoyed the podcast and make sure you subscribe so you don’t miss an episode!  If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode! 

Today’s podcast is brought to you by Nutra Organics. One of my favourite Australian wholefood companies who provide a range of organic, honest, wholefood products to nourish you and your family. You can use the discount code they have kindly offered you guys which is 'LEANNE' for 15% of the range of whole food products and check them out at www.nutraorganics.com.au or on social media @nutraorganics.  Back on the podcast today is our expert in female physiology Dr Stacy Sims. Famously known for her quote “women are not small men” Dr Sims is an exercise physiologist, nutrition scientist and Author of ROAR – a book dedicated to matching your food and fitness to your unique female physiology for optimum performance, great health and a strong lean body for life. The first podcast Dr Sims and I did together (number 36) focused on the female physiology, hormones, pills, PMS and training. Today’s podcast will focus on nutrition science for the unique female physiology. We talk about cravings during your period, protein, carb and fat recommendations, supplementation, protein powders, cycle syncing nutrition and tracking. Head on over to social media and give our guest a follow @drstacysims or head to her website to learn more: https://www.drstacysims.com.  If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode! 

Today’s podcast is brought to you by Nutra Organics. One of my favourite Australian wholefoods companies who provide a range of organic, honest, wholefood products to nourish you and your family. You can use the discount code they have kindly offered you guys which is 'LEANNE' for 15% of the range of whole food products and check them out at www.nutraorganics.com.au or on social media @nutraorganics.  Today’s expert guest is the one and only Dr Stacy Sims. Famously known for her quote “women are not small men” Dr Sims is an exercise physiologist, nutrition scientist and Author of ROAR – a book dedicated to matching your food and fitness to your unique female physiology for optimum performance, great health and a strong lean body for life. Dr Sims is currently a Senior Research Scientist at the University of Waikato where she is an applied researcher, innovator and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Today’s podcast will focus on the female physiology and training and we will bring Dr Stacy back for a second podcast when we focus on nutrition science for the unique female physiology. Head on over to social media and give her a follow @drstacysims or head to her website to learn more: https://www.drstacysims.com. If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

Today, instead of having an expert guest on my podcast, you guys get lil' old me! I will be your expert and I am addressing a topic I get a tonne of questions about (especially this time of year). The topic is eating during the festive season or, more generally, eating during holidays or for celebrations. How do we enjoy ourselves during these times, but also stay healthy? Today I'll teach you my secret that has worked for me for many years now and is an essential trick that helps me sustain my healthy lifestyle all year round. It’s called 10% better. Join me in this podcast and I will explain further.  If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

Today on the podcast, we chat to one of my favourite foodies, Leah Itsines. Leah is a creative self-taught cook and author with a passion for making real food healthy and delicious. Her mission is to help people all around the world become healthier and more confident in the kitchen with her BARE community.  In our chat, we talk about how she became one of Australia’s leading self-taught cooks and what a typical day in her shoes looks like. We talk about how she finds her inspiration to create all her recipes, her thoughts on why people can’t achieve their health goals, how to improve your cooking skills, kitchen essentials she recommends for everyone, what it was like working with dietitian’s to create her eating guides and her light bulb moment from working with them.  We also discuss the things she wishes everyone knew about cooking and eating well, her favourite go-to meal to cook at home her favourite tips to save money but still eat well, Leah’s favourite lower calorie ingredient substitutes and the biggest myths she sees when it comes to cooking at home.  Finally, we discuss how to eat out socially and enjoy balance, Leah’s travel tips to stay healthy and her meal prep ideas for beginners.  If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

Our expert guest today is nationally recognized gastroenterologist and speaker Dr. Sarina Pasricha. She completed her undergraduate training in biological anthropology and nutrition from Harvard University. She finished 16 years of additional education and medical training to become a double-board certified gastroenterologist. Dr. Sarina also obtained a Masters of Science in Clinical Research so that she can best use evidence-based medicine to educate the public. She has published extensively in the most respected gastroenterology journals and has given more than 50 national presentations. In today’s episode, we will clear up so many myths and questions that you have around gut health. We discuss what good gut health is and how to define it, the definition and causes of IBS, we talk about the low FODMAP diet and the link between the gut brain axis. We also discuss leaky gut, the role of probiotics, gut testing and diagnosis’s and the link between gut health and nutrition. At the end of the episode, we answer some listener questions as well where Dr Sarina provides some great insights. Make sure you go and give Dr Sarina a follow on her Instagram & Facebook accounts @DocSarina and more information can be found on her website www.docsarina.com If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

This week, we are back talking to Brisbane based sports dietitian, Andrew Hall in part 2 of the 2 part series on nutrition for injury prevention, recovery and sports nutrition Andrew is an accredited sports dietitian, motivated by improving the nutrition, health and performance of others, working with a range of individuals, from recreational to elite athletes. He has a particular interest relating to injury management nutrition (muscle loss mitigation, tendons, inflammation) and optimising body composition for performance & health (muscle gain & fat loss). Andrew provides sports nutrition advice to the Brisbane Broncos rugby league team, the Brisbane Bullets basketball team and the Brisbane Bandits baseball team. Ensure you give Andrew a follow on his Instagram @Andrew_hall_dietitian and check out his website: https://andrewhalldietitian.com for more information.  In part 1 of the 2 part series, Andrew and I discussed the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation also so if you haven't listened to that episode, we recommend you go back and listen to it before this one.  In part 2 of the series, Andrew and I discuss pre and post workout nutrition (with reference to training fasted vs with fuel on board), supplementation (testing, safety, effectiveness and evidence) with specific reference to protein powder, caffeine, creatine and beetroot. We also chat about how to recover faster between sessions (nothing worse than DOMS), rest day nutrition advice, nutrition tips for training and refuelling the every day athlete.  If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

After a short holiday induced absence, I'm back this week talking to Brisbane based sports dietitian, Andrew Hall in part 1 of a 2 part series on nutrition for injury prevention, recovery and sports nutrition Andrew is an accredited sports dietitian, motivated by improving the nutrition, health and performance of others, working with a range of individuals, from recreational to elite athletes. He has a particular interest relating to injury management nutrition (muscle loss mitigation, tendons, inflammation) and optimising body composition for performance & health (muscle gain & fat loss). Andrew provides nutrition and dietetic advice to the Brisbane Broncos rugby league team, the Brisbane Bullets basketball team and the Brisbane Bandits baseball team. Ensure you give Andrew a follow on his Instagram @Andrew_hall_dietitian and check out his website: https://andrewhalldietitian.com for more information.  In part 1 of the 2 part series, Andrew and I discuss the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation.  In part 2 of the series, Andrew and I discuss pre and post workout nutrition, supplementation, how to recover faster between sessions, rest day nutrition advice, training tips with nutrition and refuelling the every day athlete.  If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!

Today, I chat once again with accredited exercise physiologist, Zenia Wood (@swiftmovementacademy). This episode is the second in a two part series with Zenia. In the first episode (episode 29), Zenia shared her expert advice on building lean muscle and why so many people struggle to see the gains they want. In this second episode, we focus more on providing information and tips for people who have just started out weight training.  As I mentioned last week, there are so many benefits associated with resistance training and building muscle (metabolically active tissue). These benefits have particular significance for women. Zenia and I kick off by chatting about the benefits of weight training and how it assists with fat loss, bone mineral density and, more generally, confidence. We talk about where people should start when beginning resistance training and what are the most important lifts to include in your work outs. We discuss the benefits of free weights vs. machine weights and talk about the importance of progression. Zenia gives us her technique tips for important lifts like squats and deadlifts. Finally, Zenia takes us through the common mistakes she sees people making at the gym and how to correct them.   If you enjoyed this podcast, please tag me and share it in your Insta stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!