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
<ul>
<li>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</li>
<li>Recovery &amp; performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects</li>
<li>Cardiovascular &amp; longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults  </li>
<li>Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system  ￼</li>
<li>Mental health &amp; sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)  ￼</li>
<li>Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness</li>
<li>Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss)</li>
<li>Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)  ￼</li>
<li>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  ￼</li>
</ul>
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 &amp; Exercise. Explore his work:
<ul>
<li>X/Twitter: <a href='https://x.com/DrJPeriard'>@DrJPeriard</a></li>
<li><a href='https://researchprofiles.canberra.edu.au/en/persons/julien-periard/'>University profile (UC RISE)</a></li>
</ul>
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:
<ul>
<li>LEANNE250 for $250 off sale saunas, or</li>
<li>LEANNE10 for 10% off full-priced saunas.</li>
</ul>
Learn more at <a href='https://elevatesaunas.com.au'>elevatesaunas.com.au</a>.

<description>&lt;p&gt;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?&lt;/p&gt;
&lt;p&gt;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”.&lt;/p&gt;
&lt;p&gt;In this episode&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;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&lt;/li&gt;
&lt;li&gt;Recovery &amp;amp; performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects&lt;/li&gt;
&lt;li&gt;Cardiovascular &amp;amp; longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults  &lt;/li&gt;
&lt;li&gt;Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system  ￼&lt;/li&gt;
&lt;li&gt;Mental health &amp;amp; sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)  ￼&lt;/li&gt;
&lt;li&gt;Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness&lt;/li&gt;
&lt;li&gt;Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss)&lt;/li&gt;
&lt;li&gt;Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)  ￼&lt;/li&gt;
&lt;li&gt;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  ￼&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;About my guest&lt;/p&gt;
&lt;p&gt;Professor Julien Périard is a leading researcher in environmental and exercise physiology at the University of Canberra’s Research Institute for Sport &amp;amp; Exercise. Explore his work:&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;X/Twitter: &lt;a href='https://x.com/DrJPeriard'&gt;@DrJPeriard&lt;/a&gt;&lt;/li&gt;
&lt;li&gt;&lt;a href='https://researchprofiles.canberra.edu.au/en/persons/julien-periard/'&gt;University profile (UC RISE)&lt;/a&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;Elevate Saunas&lt;/p&gt;
&lt;p&gt;This episode is supported by Elevate Saunas — Australia’s premium outdoor cedar saunas built for real heat, real recovery and real results.&lt;/p&gt;
&lt;p class="p1"&gt;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.&lt;/p&gt;
&lt;p&gt;If you’re ready to create a home wellness ritual that lasts, explore the range and use:&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;LEANNE250 for $250 off sale saunas, or&lt;/li&gt;
&lt;li&gt;LEANNE10 for 10% off full-priced saunas.&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;Learn more at &lt;a href='https://elevatesaunas.com.au'&gt;elevatesaunas.com.au&lt;/a&gt;.&lt;/p&gt;
</description>

Professor Julien Périard joins Leanne Ward to unpack the science of saunas — how heat therapy boosts recovery, cardiovascular health, longevity and hydration, plus practical tips to stay safe and use saunas effectively for real results.

Sauna Science: How Heat Supercharges Recovery, Heart Health & Longevity (with Professor Julien Périard)

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
<ul>
<li>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.</li>
<li>Bloating, decoded: is it food, hormones, or stress? Simple self-assessment steps, plus the food-mood-symptom diary that makes consults far more effective.</li>
<li>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.</li>
<li>Food intolerance tests: why online IgG “sensitivity” panels aren’t evidence-based and can lead to unnecessary restriction; what to do instead.  ￼</li>
<li>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.  ￼</li>
<li>Alcohol and women’s health: realistic harm-reduction strategies that protect sleep, hormones and the microbiome.</li>
<li>“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.</li>
</ul>
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 &amp; links
Kylie Ivanir (Within Nutrition): <a href='https://within-nutrition.com'>Website</a> | <a href='https://www.instagram.com/within.nutrition/?hl=en%20'>Instagram</a>
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.

<description>&lt;p&gt;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.&lt;/p&gt;
&lt;p&gt;What you’ll learn&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;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.&lt;/li&gt;
&lt;li&gt;Bloating, decoded: is it food, hormones, or stress? Simple self-assessment steps, plus the food-mood-symptom diary that makes consults far more effective.&lt;/li&gt;
&lt;li&gt;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.&lt;/li&gt;
&lt;li&gt;Food intolerance tests: why online IgG “sensitivity” panels aren’t evidence-based and can lead to unnecessary restriction; what to do instead.  ￼&lt;/li&gt;
&lt;li&gt;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.  ￼&lt;/li&gt;
&lt;li&gt;Alcohol and women’s health: realistic harm-reduction strategies that protect sleep, hormones and the microbiome.&lt;/li&gt;
&lt;li&gt;“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.&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;Why this episode matters&lt;/p&gt;
&lt;p&gt;Conflicting advice online keeps women stuck. This conversation pairs relatable lived experience with science-grounded steps you can implement today — no extremes required.&lt;/p&gt;
&lt;p&gt;Resources &amp;amp; links&lt;/p&gt;
&lt;p&gt;Kylie Ivanir (Within Nutrition): &lt;a href='https://within-nutrition.com'&gt;Website&lt;/a&gt; | &lt;a href='https://www.instagram.com/within.nutrition/?hl=en%20'&gt;Instagram&lt;/a&gt;&lt;/p&gt;
&lt;p&gt;If this helped you&lt;/p&gt;
&lt;p&gt;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.&lt;/p&gt;
&lt;p&gt;Brought to you by Garmin&lt;/p&gt;
&lt;p&gt;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.&lt;/p&gt;
</description>

Dietitian Kylie Ivanir joins Leanne to unpack women’s energy, bloating and hormones through a gut-first lens — including why IgG “food sensitivity” tests miss the mark and simple daily habits that boost mood, sleep and metabolism.

151. Women’s Health Unlocked: Gut, Bloating, Hormones & Energy with Dietitian Kylie Ivanir

ADHD is one of the most misunderstood conditions — especially in women. In this episode, I’m joined by dietitian and ADHD advocate Kiah Paetz, who not only supports clients with ADHD but also lives with it herself. Together, we unpack how food, lifestyle, and mindset can impact focus, energy, and overall wellbeing.
You’ll learn:
<ul>
<li class="p1">How ADHD affects eating habits — from forgetting to eat to impulsive snacking</li>
<li class="p1">The truth about elimination diets and whether cutting sugar, gluten or dairy really helps</li>
<li class="p1">Key nutrients like omega-3s, iron, vitamin D and magnesium that support brain health</li>
<li class="p1">Simple meal planning strategies to make balanced eating less overwhelming</li>
<li class="p1">The role of sleep, movement, and screen time in managing ADHD symptoms</li>
<li class="p1">Why self-compassion is just as important as nutrition when it comes to thriving with ADHD</li>
</ul>
Whether you’ve been diagnosed with ADHD, suspect you might have it, or just want to better understand how food and lifestyle shape brain health, this episode is packed with practical tips you can start using today.
Connect with Kiah:
• Instagram: <a href='https://www.instagram.com/nutritionbykiah/'>@nutritionbykiah</a>
• Website &amp; consults: <a href='https://www.plantnutritionwellness.com/nutritionconsultation/'>nutritionbykiah.com</a>
This episode is brought to you by the Garmin
This episode is brought to you by Garmin. I’ve been loving the new <a href='https://www.garmin.com/en-AU/p/1555457/'>vívoactive® 6 smartwatch</a> in metallic pink dawn — it’s stunning on the wrist and packed with features to support your health, including:
<ul>
<li class="p1">Body Battery™ energy monitoring</li>
<li class="p1">Menstrual cycle tracking</li>
<li class="p1">Personalised sleep coaching</li>
<li class="p1">Stress and workout tracking across 80+ sport modes</li>
</ul>
If you’re ready to take control of your health and get meaningful insights into your body, check out the new vívoactive® 6 today.

<description>&lt;p class="p1"&gt;ADHD is one of the most misunderstood conditions — especially in women. In this episode, I’m joined by dietitian and ADHD advocate Kiah Paetz, who not only supports clients with ADHD but also lives with it herself. Together, we unpack how food, lifestyle, and mindset can impact focus, energy, and overall wellbeing.&lt;/p&gt;
&lt;p class="p1"&gt;You’ll learn:&lt;/p&gt;
&lt;ul&gt;
&lt;li class="p1"&gt;How ADHD affects eating habits — from forgetting to eat to impulsive snacking&lt;/li&gt;
&lt;li class="p1"&gt;The truth about elimination diets and whether cutting sugar, gluten or dairy really helps&lt;/li&gt;
&lt;li class="p1"&gt;Key nutrients like omega-3s, iron, vitamin D and magnesium that support brain health&lt;/li&gt;
&lt;li class="p1"&gt;Simple meal planning strategies to make balanced eating less overwhelming&lt;/li&gt;
&lt;li class="p1"&gt;The role of sleep, movement, and screen time in managing ADHD symptoms&lt;/li&gt;
&lt;li class="p1"&gt;Why self-compassion is just as important as nutrition when it comes to thriving with ADHD&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p1"&gt;Whether you’ve been diagnosed with ADHD, suspect you might have it, or just want to better understand how food and lifestyle shape brain health, this episode is packed with practical tips you can start using today.&lt;/p&gt;
&lt;p class="p1"&gt;Connect with Kiah:&lt;/p&gt;
&lt;p class="p1"&gt;• Instagram: &lt;a href='https://www.instagram.com/nutritionbykiah/'&gt;@nutritionbykiah&lt;/a&gt;&lt;/p&gt;
&lt;p class="p1"&gt;• Website &amp;amp; consults: &lt;a href='https://www.plantnutritionwellness.com/nutritionconsultation/'&gt;nutritionbykiah.com&lt;/a&gt;&lt;/p&gt;
This episode is brought to you by the Garmin
&lt;p class="p1"&gt;This episode is brought to you by Garmin. I’ve been loving the new &lt;a href='https://www.garmin.com/en-AU/p/1555457/'&gt;vívoactive® 6 smartwatch&lt;/a&gt; in metallic pink dawn — it’s stunning on the wrist and packed with features to support your health, including:&lt;/p&gt;
&lt;ul&gt;
&lt;li class="p1"&gt;Body Battery™ energy monitoring&lt;/li&gt;
&lt;li class="p1"&gt;Menstrual cycle tracking&lt;/li&gt;
&lt;li class="p1"&gt;Personalised sleep coaching&lt;/li&gt;
&lt;li class="p1"&gt;Stress and workout tracking across 80+ sport modes&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p1"&gt;If you’re ready to take control of your health and get meaningful insights into your body, check out the new vívoactive® 6 today.&lt;/p&gt;
</description>

Dietitian Kiah Paetz joins Leanne to explore ADHD, nutrition, and brain health — from meal planning and nutrients to sleep, focus, and self-compassion.

150. Nutrition for ADHD + Simple Lifestyle Shifts That Work

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 (<a href='https://www.instagram.com/mymenopausedoctor/?hl=en'>@mymenopausedoctor</a>), 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:
<ul>
<li class="p1">The real definitions of perimenopause and menopause (and how early symptoms can start)</li>
<li class="p1">Why weight, cholesterol, gut issues and brain fog change so dramatically in midlife</li>
<li class="p1">How to know if symptoms are hormonal or something else</li>
<li class="p1">The latest evidence on hormone therapy — including breast cancer risk myths, compounded hormones, and body-identical options</li>
<li class="p1">Which blood tests and health checks matter most after 40</li>
<li class="p1">The crucial role of bone health, strength training, and nutrition for long-term vitality</li>
<li class="p1">How to advocate for yourself if your symptoms are dismissed by doctors</li>
</ul>
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 <a href='https://www.instagram.com/mymenopausedoctor/?hl=en'>@mymenopausedoctor on Instagram</a>.
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.

<description>&lt;p class="p1"&gt;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.&lt;/p&gt;
&lt;p class="p1"&gt;To cut through the noise, I’m joined by Dr Niamh Leonard (&lt;a href='https://www.instagram.com/mymenopausedoctor/?hl=en'&gt;@mymenopausedoctor&lt;/a&gt;), 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.&lt;/p&gt;
&lt;p class="p1"&gt;Inside this episode, you’ll learn:&lt;/p&gt;
&lt;ul&gt;
&lt;li class="p1"&gt;The real definitions of perimenopause and menopause (and how early symptoms can start)&lt;/li&gt;
&lt;li class="p1"&gt;Why weight, cholesterol, gut issues and brain fog change so dramatically in midlife&lt;/li&gt;
&lt;li class="p1"&gt;How to know if symptoms are hormonal or something else&lt;/li&gt;
&lt;li class="p1"&gt;The latest evidence on hormone therapy — including breast cancer risk myths, compounded hormones, and body-identical options&lt;/li&gt;
&lt;li class="p1"&gt;Which blood tests and health checks matter most after 40&lt;/li&gt;
&lt;li class="p1"&gt;The crucial role of bone health, strength training, and nutrition for long-term vitality&lt;/li&gt;
&lt;li class="p1"&gt;How to advocate for yourself if your symptoms are dismissed by doctors&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p1"&gt;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.&lt;/p&gt;
&lt;p class="p1"&gt;Dr Niamh also shares where you can connect with her for consultations and resources, including &lt;a href='https://www.instagram.com/mymenopausedoctor/?hl=en'&gt;@mymenopausedoctor on Instagram&lt;/a&gt;.&lt;/p&gt;
&lt;p class="p1"&gt;This episode is packed with evidence-based wisdom and compassionate advice — so you can navigate midlife with strength, resilience, and support.&lt;/p&gt;
&lt;p class="p1"&gt;Thanks to Garmin for supporting today’s episode.&lt;/p&gt;
&lt;p class="p3"&gt;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.&lt;/p&gt;
</description>

Perimenopause and menopause explained with clarity and compassion. Dr Niamh Leonard joins Leanne to unpack hormones, weight, cholesterol, brain fog, hormone therapy, and practical steps to feel confident and in control.

149. Clarity, Confidence & Control Through Perimenopause & Menopause, with Dr Niamh Leonard

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:
<ul>
<li>
How alcohol affects sleep, anxiety, hormones, and perimenopause symptoms
</li>
<li>
Why women often drink to cope (not just to socialise)
</li>
<li>
The truth about “moderate drinking” and why there’s no truly safe level
</li>
<li>
How to handle social pressure without awkwardness
</li>
<li>
Why just one or two drinks can impact recovery, energy and weight
</li>
<li>
What to expect in your first 2–4 weeks alcohol-free
</li>
<li>
The psychology of habit change—and how to make alcohol-free living feel empowering, not restrictive
</li>
</ul>
Plus, Leanne shares how she’s personally cutting back, and why <a href='https://edenvale.com.au/'>Edenvale’s non-alcoholic wines</a> have become her go-to for dinner parties, wind-down rituals, and weekend celebrations.
🍇 Episode Sponsor
This episode is proudly sponsored by <a href='https://edenvale.com.au/'>Edenvale</a> — 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 <a href='https://edenvale.com.au/'>edenvale.com.au</a>
Instagram: <a href='https://www.instagram.com/edenvalewines/'>@edenvalewines</a>
🎧 Why You Should Listen Now
<ul>
<li>
🔍 For first‑time listeners: Cut through alcohol marketing myths with evidence-based insight
</li>
<li>
🌱 For loyal fans: Deepen your toolkit with expert strategies on sleep, stress, perimenopause &amp; habit change
</li>
<li>
🚀 For wellness seekers: Optimize hormone balance, mood resilience, mental clarity &amp; long-term health
</li>
</ul>
Ready to press pause on alcohol and pivot to more energy, focus and hormone harmony? This episode is for you.

<description>&lt;p class="p1"&gt;Ever wondered what alcohol is really doing to your body, your hormones, and your headspace?&lt;/p&gt;
&lt;p class="p3"&gt;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.&lt;/p&gt;
&lt;p class="p3"&gt;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.&lt;/p&gt;
&lt;p class="p1"&gt;We cover:&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;
&lt;p class="p1"&gt;How alcohol affects sleep, anxiety, hormones, and perimenopause symptoms&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;Why women often drink to cope (not just to socialise)&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;The truth about “moderate drinking” and why there’s no truly safe level&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;How to handle social pressure without awkwardness&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;Why just one or two drinks can impact recovery, energy and weight&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;What to expect in your first 2–4 weeks alcohol-free&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;The psychology of habit change—and how to make alcohol-free living feel empowering, not restrictive&lt;/p&gt;
&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p3"&gt;Plus, Leanne shares how she’s personally cutting back, and why &lt;a href='https://edenvale.com.au/'&gt;Edenvale’s non-alcoholic wines&lt;/a&gt; have become her go-to for dinner parties, wind-down rituals, and weekend celebrations.&lt;/p&gt;
🍇 Episode Sponsor
&lt;p style="font-weight: 400;"&gt;This episode is proudly sponsored by &lt;a href='https://edenvale.com.au/'&gt;Edenvale&lt;/a&gt; — Australia’s award-winning alcohol-removed wine range.&lt;/p&gt;
&lt;p style="font-weight: 400;"&gt;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.&lt;/p&gt;
&lt;p style="font-weight: 400;"&gt;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.&lt;/p&gt;
&lt;p style="font-weight: 400;"&gt;Shop the full range or learn more at &lt;a href='https://edenvale.com.au/'&gt;edenvale.com.au&lt;/a&gt;&lt;/p&gt;
&lt;p style="font-weight: 400;"&gt;Instagram: &lt;a href='https://www.instagram.com/edenvalewines/'&gt;@edenvalewines&lt;/a&gt;&lt;/p&gt;
🎧 Why You Should Listen Now
&lt;ul&gt;
&lt;li&gt;
&lt;p class="p1"&gt;🔍 For first‑time listeners: Cut through alcohol marketing myths with evidence-based insight&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;🌱 For loyal fans: Deepen your toolkit with expert strategies on sleep, stress, perimenopause &amp;amp; habit change&lt;/p&gt;
&lt;/li&gt;
&lt;li&gt;
&lt;p class="p1"&gt;🚀 For wellness seekers: Optimize hormone balance, mood resilience, mental clarity &amp;amp; long-term health&lt;/p&gt;
&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p3"&gt;Ready to press pause on alcohol and pivot to more energy, focus and hormone harmony? This episode is for you.&lt;/p&gt;
</description>

Is alcohol messing with your sleep, hormones or anxiety? Clinical psychologist Dr Sally Hunt joins Leanne to unpack the hidden impact of alcohol—and how Edenvale’s non-alcoholic wines make change easier.

148. The Alcohol Episode: How It Affects Your Health, Hormones, Habits & Social Life

Your weekly serving of expert, evidence-based health and nutrition advice. Leanne Ward is a world-renowned dietitian, nutritionist and health coach with over 10 years of nutrition experience and over 300000 followers on her Instagram (@the_fitness_dietitian) and 380000 on her TikTok (leanne_ward_nutrition). Leanne’s focus is gut health, emotional eating and sustainable fat loss. Leanne also interviews expert guests to give you the most accurate, up to date health and nutrition information available. Subscribe to never miss an episode.

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