Leanne Ward Nutrition

Today I chat to Dr. Rachel Paul, PHD. Rachel is a nationally recognised registered dietitian based in California who helps college students and young professionals look and feel amazing by eating healthy, cooking on their own, and making good food choices in social situations. Rachel is known for her practical advice and easy-to-follow guidance, particularly with her 300,000+ strong Instagram following. In our easy to listen to chat, Rachel and I discuss some of the mistakes students and new grads make when it comes to maintaining a healthy lifestyle. We discuss the importance of planning and accountability particularly in high stress/pressure situations. We discuss tips and tricks to recognise and avoid boredom eating. We give you hacks for eating healthy when time and money are tight. We explain how to read nutrition labels and make healthy choices in the supermarket. We discuss strategies to make healthy choices when on holidays, on the weekends and at social events (including with alcohol!). We talk about the best way to track progress and alternatives to the scale. Finally we give you our No. 1 tip for maintaining a health lifestyle that anyone of any age or budget can do right now!  If you enjoyed this podcast, please tag us 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’s episode is short and sweet. In it, I give you my tips for setting achievable goals to help you live a healthy life long term. Remember, true, sustainable health isn't a sprint, it's a marathon. It's not about how you'll look in 6 weeks, it's about how you'll feel in 60 years. So have a listen to this episode and think about what small changes you can make in your lifestyle. It's the small changes that tend to be the most profound. They add up over time and eventually you've changed your life without even realising it. If you enjoyed this podcast, please tag us 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!

Today I chat with Michelle Theodosi, @thelifestyledietitian_au on instagram. Michelle is an Accredited Practising Dietitian and Sports Dietitian with a specialty in eating behaviours. Buckle up, because Michelle and I are taking a deep dive into the huge role psychology, thoughts and behavioural change plays in our practice as dietitians. In addition to her dietetics qualifications, Michelle has an undergraduate degree in psychology, so don’t worry… #wegotthequals. Advertising, social media, magazines, etc. place so much importance on what we eat (Is it sugar free?… Is it fat free?… How many calories?…). But at the end of the day, when it comes to achieving health and weight loss goals, an equally important question is ‘Why am I eating what I’m eating?’. To this end, Michelle and I discuss how important behaviour recognition and change is for sustaining long lasting health. We discuss the common behaviours and habits that hold our clients back from maintaining a healthy weight and how we work with our clients to recognise and change those habits and behaviours. Spoiler alert, the biggest tip we have is EAT MORE VEGGIES, so we discuss smart ways to work more of them into your diet... #guthealth. We give you strategies to combat those pesky night time sugar cravings. We give you the goods when it comes to combating workplace cultures or social events that put pressure on you to eat and drink. And finally, we discuss the big one, emotional eating, with tips and strategies to recognise it and overcome it.  If you enjoyed this podcast, please tag us 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!

Today, Jordan Syatt and I discuss back to basics truths about sustainable fat loss. Jordan is a fitness and nutrition trainer who has a Bachelors of Science in Health & Behaviour Science with a focus in Strength & Conditioning. He’s also the coach for Precision Nutrition and a 5 times world record power lifter. So don't worry, between the two of us we have the qualifications to give you the frank and fearless facts on fat loss in an industry that is just soaking in BS. We start with the best way to track fat loss and how to avoid the scale mind f#%k. We talk about the basic things people tend to get wrong when it comes to losing weight and how to manage expectations (i.e. what is realistic progress when it comes to fat loss). We move on to the problems with rapid fat loss and metabolic adaptations and touch on the importance of behaviour (i.e. how the little things can add up). We discuss intuitive eating as the holy grail of sustainable weight management but we also touch on how macro and calorie tracking works for some people (at the end of the day it really comes down to you). Finally we talk about how to deal with the mixed messages bombarding you from every corner of the fitness industry and why, like most things in life, there is no black and white answers when it comes to fat loss and overall health (despite what many social medial "health professionals" would have you believe). Please be warned, there are a few sneaky F-bombs in this podcast so if you have little ears in the car please be mindful of this.  If you enjoyed this podcast, please 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!

My Podcast today is a repost of the interview I did on The Kylie Camps Podcast (for Kylie's insta check out @kyliecamps). In Kylie's words, this episode "is a chat with the wonderfully direct and passionate Leanne Ward (a.k.a @the_fitness_dietitian on the gram). We explore why the gut is now commonly referred to as our second brain and what we can do to really optimise our wellness and health." If you enjoyed this podcast, please 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!

On today’s podcast we chat to special guest Themis Chryssidis who is an Accredited Practising Dietitian, Accredited Nutritionist, Sports Dietitian, Personal Trainer and co-founder of Sprout – a cooking school and health studio in Adelaide, Australia. Themis also has a bachelor of psychology so his approach with his clients is more of a motivational interviewing style with a strong focus on practical and everyday advice for his clients. Thermis definitely shares my passion for delicious food and in our podcast chat we discuss a huge range of food focused topics such as; how a diverse diet improves gut health, why there is an obesity epidemic, why basic cooking skills are essential for health, how to hero vegetables, how to make healthy food TASTE DELICIOUS, tips to use & buy extra virgin olive oil, food substitutes for healthy cooking, how to fuel weekend warriors & fuelling for performance, ways to approach social eating and alcohol and, finally, seasonal eating and produce. You should definitely follow Themis and his team on Instagram at @sprouotadl or at their website: https://sprout.edu.au  If you enjoyed this podcast, please 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!

I interview expert prebiotic dietitian Kara Landau about all things gut health but specifically prebiotics. That's not a typo. I said 'prebiotics' and they are different from 'probiotics'. In this episode Kara and I discuss probiotics, prebiotics, symbiotics and resistant starches. We look at how these things benefit our body and in particular our gut. We talk about naturally occurring food sources, the relationship between probiotics, FODMAPs and IBS and how to minimise gut symptoms in sensitive individuals. Our conversation moves to the fascinating topic of food and mood and the emerging science of the gut brain connection known as psychobiotics. We talk about the worst things you can do for your gut heath, good gut health habits and finally, functional foods. Join Kara and I for this informative and easy to listen to conversation about nourishing your gut bacteria.  If you are interested in Kara's products, visit https://upliftfood.com/ and use the code THEFITNESSDIETITAN for $10 off your order. If you enjoyed this podcast, please 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!

Graeme Tomlinson (@thefitnesschef_) and I are back to teach you how to sort the meaningful health and fitness content from the staggering amount of BS on social media. This is my second interview with Graeme so, if you didn't catch the first one, definitely go back and have a listen to Episode 14. In this latest episode, Graeme and I discuss a number of prominent health and fitness "buzz words" on social media. We talk about macros (in particular, whether carbs really are the enemy) and insulin. We discuss the efficacy of the KETO diet for fat loss. We look into the dangers of fat burners, appetite suppressants and detox teas. We examine the relevance of the glycemic index of food. Finally, we tell you how to identify the legitimate, evidence based social media accounts from the unqualified snake oil salesmen and saleswomen. If you enjoyed this podcast, please 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.

Whether consciously or subconsciously, many of us get a lot of health and fitness related information from social media and unfortunately a lot of it is just plain BS. Today I talk with Graeme Tomlinson, a UK based REPS level 3 personal trainer and nutrition coach. Graeme is very popular on social media, known as The Fitness Chef (@thefitnesschef_), where he provides easy and practical evidenced based nutritional solutions to his 480,000+ followers worldwide. In today's podcast, Graeme and I talk about how to approach social media from a health and fitness perspective and the current "hot topics" that are all over the feeds. In particular, we talk about where to get advice you can rely on, how to approach macros, easy areas to address to assist with weight loss, the good and bad of diet/sugar free products, whether the clean eating fad is all it's made out to be and the effect cheat meals and alcohol really have on body composition. Finally, Graeme gives you his "back to basics" advice, that he provides to all of his new clients, when it comes to losing weight.  If you enjoyed this podcast, please 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!

This episode follows on from my earlier chat with Dr. Will Bulsiewicz (@theguthealthmd on Instagram), a gastroenterologist and doctor of internal medicine. Dr B. and I take a deeper dive into the importance of gut health and the gut microbiome. We discuss the microbiome's influence on weight loss and obesity and the importance of diet (in particular plants) in maintaining a healthy gut microbiome and supporting weight loss. We then look at the impact of the use of antibiotics (short term and long term) on gut health and discuss the effect of a plant-based diet, prebiotics and probiotics in situations where the gut microbiome has been damaged (e.g. through unavoidable antibiotic use). Finally, we answer questions from you, the listeners, about the link between gut health and anxiety (and other neurological conditions such as ADHD, Alzheimer’s disease, Parkinson’s disease, schizophrenia and autism) and the effect of probiotics, the research behind them and how to select one if needed. We also answer questions about the effects of prebiotics, water kefir, milk kefir and kombucha (i.e. fermented foods) on gut health, how a diverse plant based diet improves gut health and whether you can reverse/heal IBS once you have it. We respond to questions about the importance of diet for expecting and new mothers, other ways to improve gut health beyond diet (e.g. intermittent fasting or time restricted eating) and the impact of dairy on your gut health. Finally, Dr B gives you his top 3 suggestions to improve not only gut health, but overall health as well. If you enjoyed this podcast, please 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!