Most women are getting their protein targets wrong. Not by a little. By enough to quietly stall their fat loss, slow their muscle gains, and leave their energy flat by 3pm. In this solo Q&amp;A episode, Leanne answers ten of your most-asked nutrition questions straight from her Instagram DMs, including the protein one that comes up almost every single week in clinic.




In this episode:




<ul>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Why nutrition feels so much harder than exercise, and why that is completely normal</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Are you genuinely not hungry in the morning, or have you just normalised skipping breakfast? The signs Leanne watches for, and what she actually recommends</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">How much protein women need for fat loss, muscle tone, and healthy ageing. The real clinical targets, why the Australian guidelines fall short for most women, and the exact ranges Leanne uses with her own clients</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Magnesium: which foods actually contain it, why so many Australian women quietly fall short, and how to tell whether a supplement could genuinely help you. Leanne walks through the three clinical forms of magnesium in RESTORE by Designed by Dietitians, why each was specifically chosen, and who benefits most. Explore RESTORE <a href='https://designedbydietitians.com/product/restore/'>here</a></li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Greek yogurt versus Greek-style yogurt: what the labelling actually means under Australian food standards, and the one thing to check before you put it in your trolley</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Why Leanne drinks soy milk, what the phytoestrogen research actually says, and how she approaches plant-based milks with different clients</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">Building muscle without the scale becoming the enemy: what body recomposition actually looks like in practice, and better ways to measure real progress</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">The real difference between generic nutrition advice online and working with a dietitian one on one</li>
<li class="font-claude-response-body break-words whitespace-normal leading-[1.7]">What to do after an osteopenia diagnosis. The four non-negotiables Leanne gives every client in this situation, and why walking alone will not be enough</li>
</ul>




 
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.
Work with Leanne or her team:




Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: <a href='https://leangutmindmethod.com/'>https://leangutmindmethod.com/</a> 




Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit <a href='https://leannewardnutrition.com/virtual-clinic/'>https://leannewardnutrition.com/virtual-clinic/</a><a href='https://leannewardnutrition.com/virtual-clinic/'>leannewardnutrition.com</a>




Got a burning question for Part 3? DM Leanne on Instagram @leannewardnutrition

<description>

&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Most women are getting their protein targets wrong. Not by a little. By enough to quietly stall their fat loss, slow their muscle gains, and leave their energy flat by 3pm. In this solo Q&amp;amp;A episode, Leanne answers ten of your most-asked nutrition questions straight from her Instagram DMs, including the protein one that comes up almost every single week in clinic.&lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;In this episode:&lt;/p&gt;




&lt;ul&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Why nutrition feels so much harder than exercise, and why that is completely normal&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Are you genuinely not hungry in the morning, or have you just normalised skipping breakfast? The signs Leanne watches for, and what she actually recommends&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;How much protein women need for fat loss, muscle tone, and healthy ageing. The real clinical targets, why the Australian guidelines fall short for most women, and the exact ranges Leanne uses with her own clients&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Magnesium: which foods actually contain it, why so many Australian women quietly fall short, and how to tell whether a supplement could genuinely help you. Leanne walks through the three clinical forms of magnesium in RESTORE by Designed by Dietitians, why each was specifically chosen, and who benefits most. Explore RESTORE &lt;a href='https://designedbydietitians.com/product/restore/'&gt;here&lt;/a&gt;&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Greek yogurt versus Greek-style yogurt: what the labelling actually means under Australian food standards, and the one thing to check before you put it in your trolley&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Why Leanne drinks soy milk, what the phytoestrogen research actually says, and how she approaches plant-based milks with different clients&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Building muscle without the scale becoming the enemy: what body recomposition actually looks like in practice, and better ways to measure real progress&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;The real difference between generic nutrition advice online and working with a dietitian one on one&lt;/li&gt;
&lt;li class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;What to do after an osteopenia diagnosis. The four non-negotiables Leanne gives every client in this situation, and why walking alone will not be enough&lt;/li&gt;
&lt;/ul&gt;




&lt;p&gt; &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;
&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Work with Leanne or her team:&lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: &lt;a href='https://leangutmindmethod.com/'&gt;https://leangutmindmethod.com/&lt;/a&gt; &lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit &lt;a href='https://leannewardnutrition.com/virtual-clinic/'&gt;https://leannewardnutrition.com/virtual-clinic/&lt;/a&gt;&lt;a href='https://leannewardnutrition.com/virtual-clinic/'&gt;leannewardnutrition.com&lt;/a&gt;&lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Got a burning question for Part 3? DM Leanne on Instagram @leannewardnutrition&lt;/p&gt;
&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt; &lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt; &lt;/p&gt;

</description>

Leanne Ward answers your top 10 nutrition questions in this practical solo Q&A: how much protein women actually need for fat loss, muscle, and healthy ageing (and why the Australian guidelines fall short for most women); whether skipping breakfast is quietly sabotaging your results; the truth about magnesium deficiency and whether a supplement can help; how to build muscle without obsessing over the scales; what to do after an osteopenia diagnosis; and the real difference between Greek and Greek-style yogurt. Clinical answers, no fluff, from one of Australia’s leading accredited dietitians.

155. Q&A: The Protein Question Every Woman Gets Wrong (Plus 9 More Nutrition Questions Answered)

In today’s Q&amp;A episode, I’m answering your most common nutrition questions straight from my Instagram DMs, including one that has come up again and again lately:
What’s the difference between "GLP-1 supplements" and medications like Ozempic?
GLP-1 is everywhere right now, from prescription medications through to powders and supplements that claim to “support GLP-1 levels”. In this episode, I unpack what GLP-1 is, how prescription GLP-1 medications work, and what it actually means when a supplement is described as supporting GLP-1 in the body.
Alongside that, I’m answering nine other listener questions covering calorie deficits, hunger, pre-workout snacks, creatine for strength and cognition, fibre intake, alcohol risk, and how to talk to teens about the current “skinny” trend online.
Inside this episode:
<ul>
<li class="p1">Where to start when learning about calories without becoming obsessed with numbers</li>
<li class="p1">Managing hunger in a calorie deficit, even when protein is high</li>
<li class="p1">Is a protein coffee + banana an effective pre-workout snack?</li>
<li class="p1">Creatine basics, if you stop taking it, do you lose your gains?</li>
<li class="p1">Higher-dose creatine for sleep deprivation and cognitive stress</li>
<li class="p1">"GLP-1 supplements" vs medications, what’s the difference?</li>
<li class="p1">Talking to teens about body image and fuelling vs under-fuelling</li>
<li class="p1">The best types of nuts and nut butters for gut health</li>
<li class="p1">Alcohol as a Class 1 carcinogen, what that actually means for real-world risk</li>
<li class="p1">Low energy in a calorie deficit, why “moderate” on paper can feel aggressive in practice</li>
<li class="p1">How to increase your fibre intake without tracking</li>
</ul>
If you enjoy these Q&amp;A style episodes, please share it to your Instagram stories and tag me @leannewardnutrition so I know to do more.
This episode provides general educational commentary on nutrition and GLP-1 pathways and does not assess the regulatory compliance or performance of any specific product.
 


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.
Work with Leanne or her team:




Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: <a href='https://leangutmindmethod.com/'>https://leangutmindmethod.com/</a> 




Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit <a href='https://leannewardnutrition.com/virtual-clinic/'>https://leannewardnutrition.com/virtual-clinic/</a><a href='https://leannewardnutrition.com/virtual-clinic/'>leannewardnutrition.com</a>

<description>&lt;p class="p1"&gt;In today’s Q&amp;amp;A episode, I’m answering your most common nutrition questions straight from my Instagram DMs, including one that has come up again and again lately:&lt;/p&gt;
&lt;p class="p1"&gt;What’s the difference between "GLP-1 supplements" and medications like Ozempic?&lt;/p&gt;
&lt;p class="p1"&gt;GLP-1 is everywhere right now, from prescription medications through to powders and supplements that claim to “support GLP-1 levels”. In this episode, I unpack what GLP-1 is, how prescription GLP-1 medications work, and what it actually means when a supplement is described as supporting GLP-1 in the body.&lt;/p&gt;
&lt;p class="p1"&gt;Alongside that, I’m answering nine other listener questions covering calorie deficits, hunger, pre-workout snacks, creatine for strength and cognition, fibre intake, alcohol risk, and how to talk to teens about the current “skinny” trend online.&lt;/p&gt;
&lt;p class="p1"&gt;Inside this episode:&lt;/p&gt;
&lt;ul&gt;
&lt;li class="p1"&gt;Where to start when learning about calories without becoming obsessed with numbers&lt;/li&gt;
&lt;li class="p1"&gt;Managing hunger in a calorie deficit, even when protein is high&lt;/li&gt;
&lt;li class="p1"&gt;Is a protein coffee + banana an effective pre-workout snack?&lt;/li&gt;
&lt;li class="p1"&gt;Creatine basics, if you stop taking it, do you lose your gains?&lt;/li&gt;
&lt;li class="p1"&gt;Higher-dose creatine for sleep deprivation and cognitive stress&lt;/li&gt;
&lt;li class="p1"&gt;"GLP-1 supplements" vs medications, what’s the difference?&lt;/li&gt;
&lt;li class="p1"&gt;Talking to teens about body image and fuelling vs under-fuelling&lt;/li&gt;
&lt;li class="p1"&gt;The best types of nuts and nut butters for gut health&lt;/li&gt;
&lt;li class="p1"&gt;Alcohol as a Class 1 carcinogen, what that actually means for real-world risk&lt;/li&gt;
&lt;li class="p1"&gt;Low energy in a calorie deficit, why “moderate” on paper can feel aggressive in practice&lt;/li&gt;
&lt;li class="p1"&gt;How to increase your fibre intake without tracking&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p1"&gt;If you enjoy these Q&amp;amp;A style episodes, please share it to your Instagram stories and tag me @leannewardnutrition so I know to do more.&lt;/p&gt;
&lt;p class="p1"&gt;This episode provides general educational commentary on nutrition and GLP-1 pathways and does not assess the regulatory compliance or performance of any specific product.&lt;/p&gt;
&lt;p class="p1"&gt; &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;
&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Work with Leanne or her team:&lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: &lt;a href='https://leangutmindmethod.com/'&gt;https://leangutmindmethod.com/&lt;/a&gt; &lt;/p&gt;




&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt;Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit &lt;a href='https://leannewardnutrition.com/virtual-clinic/'&gt;https://leannewardnutrition.com/virtual-clinic/&lt;/a&gt;&lt;a href='https://leannewardnutrition.com/virtual-clinic/'&gt;leannewardnutrition.com&lt;/a&gt;&lt;/p&gt;
&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt; &lt;/p&gt;
&lt;p class="font-claude-response-body break-words whitespace-normal leading-[1.7]"&gt; &lt;/p&gt;

</description>

A listener Q&A unpacking ”GLP-1 supplements” vs Ozempic-style medications, plus practical nutrition advice on managing hunger in a calorie deficit, pre-workout snacks, creatine for strength and cognition, fibre intake, alcohol risk, and body image conversations with teens.

154. Q&A: "GLP-1 Supplements" vs Ozempic: What They Can (and Can’t) Do, Plus 9 Nutrition Questions Answered

Today we’re cutting through supermarket confusion, food marketing BS, and everyday label myths so you can shop confidently and without overwhelm.
In this episode you’ll learn:
<ul>
<li class="p1">🛒 Why food labels confuse us — decode what really matters on pack vs what is just hype</li>
<li class="p1">📊 The smart way to read labels — look at ingredients AND the nutrition panel together, not separately</li>
<li class="p1">🚫 Marketing traps explained — “natural,” “no added sugar,” “high protein” and other claims that don’t always mean what you think</li>
<li class="p1">⭐ Health Star Rating truth bomb — when it’s useful and when it misleads</li>
<li class="p3">📱 Why food scanner apps may mis-score products — and what to focus on instead</li>
<li class="p1">🧠 Seed oils and ultra-processed foods — what the evidence says and why context matters</li>
<li class="p1">💡 Budget-friendly shopping hacks — choose quality without spending more</li>
<li class="p1">🧘‍♀️ One mindset shift to cut overwhelm — a simple framework to make confident decisions every shop</li>
</ul>
Why this matters
Most of us have stood in the supermarket aisle feeling unsure which product is “healthy.” Products are marketed with health halos and buzzwords that can mislead even the savviest shopper. This episode gives you practical ways to interpret labels and make choices that align with your goals — quickly and without stress.
Guest bio
Jess Burvill is an Accredited Practising Dietitian and evidence-based nutrition educator behind @dailyservenutrition on Instagram, where she translates label logic and marketing messaging into simple, science-backed guidance.
Instagram: <a href='https://www.instagram.com/dailyservenutrition/'>@dailyservenutrition</a> — evidence-based, myth-free nutrition and food comparisons.
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 class="p1"&gt;Today we’re cutting through supermarket confusion, food marketing BS, and everyday label myths so you can shop confidently and without overwhelm.&lt;/p&gt;
&lt;p class="p3"&gt;In this episode you’ll learn:&lt;/p&gt;
&lt;ul&gt;
&lt;li class="p1"&gt;🛒 Why food labels confuse us — decode what really matters on pack vs what is just hype&lt;/li&gt;
&lt;li class="p1"&gt;📊 The smart way to read labels — look at ingredients AND the nutrition panel together, not separately&lt;/li&gt;
&lt;li class="p1"&gt;🚫 Marketing traps explained — “natural,” “no added sugar,” “high protein” and other claims that don’t always mean what you think&lt;/li&gt;
&lt;li class="p1"&gt;⭐ Health Star Rating truth bomb — when it’s useful and when it misleads&lt;/li&gt;
&lt;li class="p3"&gt;📱 Why food scanner apps may mis-score products — and what to focus on instead&lt;/li&gt;
&lt;li class="p1"&gt;🧠 Seed oils and ultra-processed foods — what the evidence says and why context matters&lt;/li&gt;
&lt;li class="p1"&gt;💡 Budget-friendly shopping hacks — choose quality without spending more&lt;/li&gt;
&lt;li class="p1"&gt;🧘‍♀️ One mindset shift to cut overwhelm — a simple framework to make confident decisions every shop&lt;/li&gt;
&lt;/ul&gt;
&lt;p class="p3"&gt;Why this matters&lt;/p&gt;
&lt;p class="p1"&gt;Most of us have stood in the supermarket aisle feeling unsure which product is “healthy.” Products are marketed with health halos and buzzwords that can mislead even the savviest shopper. This episode gives you practical ways to interpret labels and make choices that align with your goals — quickly and without stress.&lt;/p&gt;
&lt;p class="p3"&gt;Guest bio&lt;/p&gt;
&lt;p class="p1"&gt;Jess Burvill is an Accredited Practising Dietitian and evidence-based nutrition educator behind @dailyservenutrition on Instagram, where she translates label logic and marketing messaging into simple, science-backed guidance.&lt;/p&gt;
&lt;p class="p1"&gt;Instagram: &lt;a href='https://www.instagram.com/dailyservenutrition/'&gt;@dailyservenutrition&lt;/a&gt; — evidence-based, myth-free nutrition and food comparisons.&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;
&lt;p class="p1"&gt; &lt;/p&gt;
&lt;p class="p1"&gt; &lt;/p&gt;
</description>

Clarify food labels, spot misleading marketing claims, and make better supermarket choices in minutes with dietitian Jess Burvill from @dailyservenutrition — no fear-mongering, no overwhelm, just real evidence-based steps to shop smarter and eat better.

153. How to Really Read Food Labels, Beat Marketing Lies & Shop Smarter (with Jess Burvill)

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.

152. 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

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.

Leanne Ward Nutrition

Details

Recent Episodes