In this episode I welcome Dr Katherine Tonks, a specialist endocrinologist with an interest in obesity and insulin resistance.

Katherine completed a PhD looking at insulin resistance in obese and lean people. She believes that optimal care involves a team approach with the patient at the centre and to achieve this she founded Sydney Endocrinology which is the first accredited private secondary care diabetes service on the east coast of Australia.

Katherine and I discuss:

• what endocrinology is;
• what are the major types of endocrine diseases;
• what the symptoms of insulin resistance (IR) are and how do you diagnose it;
• what can we do to reverse or slow IR;
• what the symptoms are of polycystic ovary syndrome (PCOS) and how do you diagnose it;
• the link between IR and PCOS;
• how to support teens with a family history of IR;
• inositol and Ozempic and other weight loss and hormonal drugs.

You can follow Kathrine (@drkatherinetonks) and Sydney Endocrinology (@sydney_endocrinology) on Instagram.

Garmin Venu 3S 

This episode is brought to you by Venu® 3S, Garmin’s latest hybrid smartwatch that is the perfect blend of function and style.

Purpose-built with advanced health and fitness features, and the ability to make calls and send texts, the Venu® 3S is more than just a fitness smartwatch, it's your personal on-wrist coach there to support your every goal.

It gives you detailed health and wellness insights, such as Body Battery™ energy monitoring, sleep coaching, a morning report, nap detection, stress tracking, a pulse ox sensor, women’s health and pregnancy tracking, meditation, mindful breathing and even a jet lag advisor!

With 30+ sports apps, animated workouts and a Garmin coach, you can train purposely and effectively.

The Venu® 3S is built for how you move, it can track pushes and offers built-in workouts designed for wheelchair users.

With up to 10 days of battery life in smart watch mode, Venu® 3S fitness smartwatch is able to give you a more complete picture of your health.

Head over to garmin.com.au to find out more.

Please subscribe and leave me a review  

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!  

My guest in this episode is none other than Tiff Hall, one of Australia’s most trusted fitness experts with 20 years of experience training celebrities, professional athletes and everyday women.

Tiff is renowned for her 6th Dan Taekwondo black belt and her TV roles as a Gladiator, and a trainer on The Biggest Loser. She is the author of over 11 books including Snack Power, a TEDx speaker and host of the NOVA podcast “Bounce Forward”.

She is also the Founder of MYTXO– an online fitness program dedicated to women. Check out more on Tiff's Instagram.

On today’s episode, Tiff and I chat about:

• the post-partum period and how long it lasts;
• the biggest challenges in it;
• whether exercise is important and which ones to start with;
• Tiff’s top tips for busy mums;
• her advice on losing weight in the post-partum period; and
• her advice for overwhelmed mums to help them thrive in the first-year post birth?

Garmin Venu 3S 

This episode is brought to you by Venu® 3S, Garmin’s latest hybrid smartwatch that is the perfect blend of function and style.

Purpose-built with advanced health and fitness features, and the ability to make calls and send texts, the Venu® 3S is more than just a fitness smartwatch, it's your personal on-wrist coach there to support your every goal.

It gives you detailed health and wellness insights, such as Body Battery™ energy monitoring, sleep coaching, a morning report, nap detection, stress tracking, a pulse ox sensor, women’s health and pregnancy tracking, meditation, mindful breathing and even a jet lag advisor!

With 30+ sports apps, animated workouts and a Garmin coach, you can train purposely and effectively.

The Venu® 3S is built for how you move, it can track pushes and offers built-in workouts designed for wheelchair users.

With up to 10 days of battery life in smart watch mode, Venu® 3S fitness smartwatch is able to give you a more complete picture of your health.

Head over to garmin.com.au to find out more.

Please subscribe and leave me a review  

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!  

In this episode, I chat with accredited practising dietitian and advanced sports dietitian, Simone Austin.

Simone's résumé speaks for itself:

• she is the Chief Health Officer at healthylife;
• she has 30+ years experience working in elite sport with some of Australia’s most successful sporting teams (the Australian Men’s Cricket Team, the Hawthorn AFL Club, the Melbourne Storm NRL team, the Melbourne City A League team etc.);
• she was the president of Sports Dietitians Australia for 5 years and is currently a Dietitians Australia board member.

On today’s episode, Simone and I utilise her 30+ years experience in sports nutrition to teach everyday athletes, like you and me, how to eat and fuel and fuel.

We discuss:

• pre-workout and post-workout fuelling, when is it necessary and what to eat;
• how to eat to maintain energy levels during and post workout;
• hydration and how much water you should be drinking;
• advice for athletic kids;
• our best hacks to maintain performance during exercise as well as everyday life.

You can follow Simone on Instagram @simone_austin and be sure to visit healthylife. where you can find loads of free health programs, articles written by health professionals, the Food Tracker Tool and the Living Healthy Report.

Garmin Sq 2 Plus 

This episode is brought to you by Venu Sq 2 – Garmin’s GPS smartwatch with advanced health and fitness features to help you better understand your body. It will spend more time on your wrist and less time charging with up to 11 days of use on a single charge! Use code LEANNE10 at www.garmin.com.au to receive 10% off your very own Venu Sq 2 and start living better with Garmin today.

Please subscribe and leave me a review  

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's podcast is part 2 of my discussion with advanced sports dietitian, Chloe McLeod. It is kindly brought to you by Future Farm Co, who aim to deliver plant-based foods to Australia and New Zealand, bringing the world’s best brands of plant-based food to your local store. You can find them on Instagram @futurefarmanz & on Facebook @futurefarmco or at their website: https://www.futurefarmco.com. 

While last week's talk with Chloe was focused on FODMAPs, sensitive stomachs, prebiotics and gut health (definitely check out part 1 (ep 41.) if you haven't already), this week's episode is focussed on Chloe's other passion: nutrition for sports and exercise. As an advanced sports dietitian, Chloe regularly works with elite athletes (including the Parramatta Eels National Rugby League squad), as well as regular weekend warriors, to help them achieve their nutrition and exercise goals. But don't worry, this podcast is packed with info, tips and tricks designed to help exercise enthusiasts no matter what their level of sporting prowess. We start off talking about how nutrition influences bowel movements during exercise and how to avoid upset stomachs. We talk tips and tricks for preventing stitches and Chloe tells us the secret nutrition hack that Olympic athletes use to help stop cramping. We talk dos and don'ts in the lead up to race day and discuss the best pre-workout foods. Finally, we talk about whether you should be exercising in a fuelled or fasted state. 

So stop your Googling because these are the facts brought to you by the experts, no 'broscience' here, just evidenced based nutrition science, for FREE! 

You can find Chloe on social media @chloe_mcleod_dietitian or @health_performance_collective or find her on her website: www.chloemcleod.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!

Welcome to today’s podcast with our expert guest, Chloe McLeod. It is kindly brought to you by Future Farm Co, who aim to deliver plant-based foods to Australia and New Zealand, bringing the world’s best brands of plant-based food to your local store. You can find them on Instagram @futurefarmanz & on Facebook @futurefarmco or at their website: https://www.futurefarmco.com. 

Now today’s special guest Chloe is an expert in gut health, food intolerances and sports nutrition. As an Advanced Sports Dietitian and Accredited Practising Dietitian, Chloe works with the Parramatta Eels National Rugby League squad, and co-owns nutrition consultancy, Health & Performance Collective. With over 10 years experience in the industry, Chloe’s expert knowledge provides a sought after ability to help her clients be their healthiest selves. With a Bachelor of Nutrition and Dietetics at Flinders University and a Masters of Public Health at the University of Sydney, Chloe is passionate about helping individuals make positive changes to their lifestyle. 

Chloe has created a world class; online course, The FODMAP Challenge helping individuals identify gut intolerance symptoms. I can’t wait for you guys to hear both of these podcasts with Chloe. In the first one, we will talk about FODMAPs, sensitive tummies, prebiotics and fuelling your gut for performance and in the second podcast, we discuss runners gut and other gut related exercise issues along with strategies for stitches and cramping. To check out Chloe's FODMAP Challenge, see here: www.fodmapchallenge.com You can find Chloe on social media @chloe_mcleod_dietitian or @health_performance_collective or find her on her website: www.chloemcleod.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!

Martin MacDonald is a clinical performance nutritionist, motivational speaker & educator. He holds an undergraduate and two postgraduates, one in clinical nutrition and one in sports nutrition. Martin is the CEO of the Mac-Nutrition Collective and founder of the MNU Certification, the UK’s first ever 12-month, evidence-based, vocational online nutrition course. Online, Martin's direct approach and entertaining content has attracted a very engaged following to whom he disseminates evidence-based nutritional information via his Instagram account, @martinnutrition and website, www.mac-nutrition.com 

In today’s podcast, we bust a bucket load of nutrition myths: “Weight loss is as easy as calories in and calories out”, “My metabolism is damaged, I can't lose weight”, “It's cheat day, I can eat what I want”, “broccoli has just as much protein as steak”, “...the Game Changers movie generally”, “dairy causes inflammation”, “artificial sweeteners cause insulin release”, “you should eat for your body type / blood type” and finally, we discuss how to find credible experts online. 

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. 

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!

In this episode, I chat with accredited practising dietitian, Ebony Crameri.

Ebony has over 12 years experience as a qualified nutritionist & dietitian and a fertility & IVF nutrition expert. She has worked with hundreds of women to help them achieve their health goals, and is the perfect guest to talk us through all things Polycystic Ovary Syndrome (PCOS).

In this episode Ebony and I discuss:

• what PCOS is and how it’s diagnosed;
• what are the main PCOS symptoms doctors and health professionals look for when diagnosing PCOS;
• are there different types of PCOS;
• what evidenced based guidelines exist for the assessment and management of PCOS;
• what lifestyle strategies can people adopt to help them with PCOS;
• what common diet themes or foods tend to assist people with PCOS;
• are there any supplements that are recommended for PCOS;
• why is it difficult to lose weight with PCOS;
• is there a connection between gut health and PCOS;

You can find out more about Ebony on her website and her Instagram.

Garmin Sq 2 Plus 

This episode is brought to you by Venu Sq 2 – Garmin’s GPS smartwatch with advanced health and fitness features to help you better understand your body. It will spend more time on your wrist and less time charging with up to 11 days of use on a single charge! Use code LEANNE10 at www.garmin.com.au to receive 10% off your very own Venu Sq 2 and start living better with Garmin today.

Please subscribe and leave me a review  

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!

You know I tell it like it is... well let me be super clear about this: It is ok for women to lift weights and gain muscle. Muscle is metabolically active tissue. The more you have, the higher your resting metabolic rate (that is, the more muscle you have, the more calories you burn just sitting on the couch). If your goal is fat loss (notice I didn't say weight loss) you're going to have a much harder time if you aren't trying to build some muscle. But beyond that, strong is sexy!

If you're brand new to the gym, or even if you've been training for a while, you may not have seen the strength and muscle gains you were hoping for. Don't worry, you're about to find out why. 

Today, I talk to my own trainer, accredited exercise physiologist Zenia Wood. Zenia is extremely passionate about helping people move swiftly and pain free through education, rehabilitation and empowerment. Zenia specialises in musculoskeletal rehabilitation and in particular excels when working with people who experience pain or are struggling to see performance improvements in their movement and exercise both in and out of the gym. Zenia's clientele ranges from world champion bodybuilders and those with lower back pain when lifting, right through to mums trying to improve their fitness and daily strength. Make sure you head on over to Zenia's instagram @swiftmovementacademy and give her a follow!

This podcast is the first of a 2 part series with Zenia in which she shares her expert advice on building lean muscle and why so many people struggle to see the gains they want.

Next week, I'll have Zenia back to talk about weight training for beginners, her top tips to get started with resistance training, common mistakes she sees and how to fix your lifting technique.

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 have Angie Clark (my business partner and co-founder of our Love Living Lean group program) back on the podcast to talk about the most common mistakes we make that derail our efforts to lose weight or keep the weight off.

If you've listened to my previous podcasts (episodes 6 and 7) you'll know that Angie is a Brisbane based accredited sports dietitian who is the go to guru for bikini, physique and body building competition prep. Like me, Angie's practice is strictly evidence based and she supports her clients to reach their goals using the latest research in fat loss science.

Without giving too much away, in today's podcast Angie and I look at the 5 most common mistakes people make that prevent them from losing weight or hinder their progress. Some of these issues are quick fixes, others are subconscious habits that you may not even know you are doing. We teach you to recognise the issues and get your health journey back on track. These 5 actionable tips are easy to implement into your life RIGHT NOW!

FYI: The person we referred to, "Nick" who was the motivational speaker at our event is found at: @nicksantonastasso on Instagram.

To sign up to our brand new 8 week NOURISH program, please see here: www.lovelivinglean.com.au (sign ups are now open and close on October 19th 2019 and we will only take 250 ladies worldwide so get in quick!). 

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!

Who doesn't love a restaurant dinner, or some cheese and a wine, on a Friday night? What about a delicious café brunch on Sunday morning? I know I do! It's certainly not something I'm prepared to give up, and we shouldn't feel like we have to. A healthy lifestyle doesn't mean 100% clean, calorie controlled eating.

In fact, my philosophy is that, to achieve overall health and wellbeing, you need foods that nourish your soul (what I call "soul foods") in moderation. But, at the end of the day, food is energy for your body and when you're in these social situations it is very easy to ingest much more energy than your body actually needs at the time, and undo a lot of the 'healthy eating' you achieved throughout the week. 

So how do we stay on track without sacrificing our soul foods? Well, in today's podcast I give you all my tried and tested tips and tricks that I have developed over the 9 years I have been practicing as a nutritionist and dietitian. These are some of the strategies I implement with my clients in my premium 1:1 coaching program, but I'll teach them to you for FREE today as I love you guys so much!

To apply for my premium 1:1 coaching program (exclusively for women with emotional eating, gut issues and who want to lose weight sustainably!) see www.leangutmindmethod.com Bear in mind I only accept 2 ladies each month so please only apply if you are 100% ready and willing to change your life!

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!

It seems obvious when I say it, but you SHOULD NOT take the health advice you see on social media at face value. If you are going to act on advice that could affect your health or wellbeing, that advice should be backed by robust and well designed research that demonstrates its effectiveness. In short, whether it's on Instagram or otherwise, you should only take health advice from evidence based health professionals.

Luckily, when it comes to gut health, I've got you covered. 

Today I'm chatting with Dr Megan Rossi PHD (@theguthealthdoctor on Instagram), a registered dietitian and gut health researcher at King’s College London who is investigating nutrition-based therapies in gastrointestinal health, including, for example, prebiotics, probiotics, dietary fibres, the low FODMAP diet and food additives. 

Today, Megan and I take you through the latest research related to topical gut health issues. We talk about the effects of food additives on IBS and the gut microbiome more generally. We discuss the current efficacy of the emerging concept of personalised nutrition. Megan takes us through the latest research relating to the effects of probiotics and in what circumstances they may be helpful. We talk about the emerging understanding of the link between gut health and mental health through the gut-brain axis. We debunk the myths relating to "leaky gut" and explain exactly what it is and how it relates to coeliac disease. We chat about the latest research coming out about the connection between gut health, weight management and women's health. We talk truths about the effects of alcohol and dairy on gut health. Megan also gives you her tips on how to include beans, legumes and chickpeas into your diet if you suffer from wind and bloating. Finally, Megan and I talk IBS, misconceptions about the low FODMAP diet and the emerging evidence relating to non-dietary, holistic ways of managing IBS. 

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 I chat with Nikki from Just Get Fit. Nikki is a certified nutrition coach and personal trainer who works exclusively with women. Her mission is to help women develop a healthy relationship with food and fitness and does so by providing practical and entertaining nutrition and training advice to her 200,000+ followers as @justget.fit on Instagram.

As someone who struggled with dieting since her mid-teens, Nikki helps her client make sustainable lifestyle changes which they can adhere to long term. She is also a meal prep guru with four years of experience in creating delicious and healthy meals. 

In todays podcast Nikki and I discuss mental health and its impact on our health. We talk dieting struggles and finding balance between health and wellbeing. We talk motivation, finding your "why", perfectionism and playing the long game. 

We then chat about meal prep. Nikki gives us her realistic meal prep hacks, we discuss types of meal prep and she shares her tricks to make meal prep last longer.

We move on to discuss fitness. We talk about turning failures into “failing forward”, when to work out and when to rest (especially related to sickness) and we discuss home workouts vs gym workouts. 

Finally, we chat about how to find a reputable trainer online and why buying from a transformation photo online can be risky. 

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!

This week was Women's Health Week, and what better way to celebrate it than to chat to special guest Dr Libby Quinn. 

Dr Libby is a Clinical Psychologist and founder of The Women’s Psychology Clinic, a boutique therapy space for women in Northern NSW. Dr Libby draws on her 8 years of university training (including a bachelor of psychological science, with honours, and a doctorate in clinical psychology). Dr Libby has been privileged to work for 10 years solely in private practice to assist women of all ages to live a more vibrant life. 

Today Dr Libby and I talk about the various external pressures women face in 2019. We discuss societal pressure for women to succeed. We take a look at how women self-visualise and how that shape's their ego, beliefs and stories. We chat about how it is important for women to know their worth and how to build true confidence rather than superficial confidence. We discuss anxiety, self sabotage and strategies to deal with negative thoughts and emotions. Dr Libby breaks down the components of our brain and the way we think and how this neuroplasticity creates, and can be used to break, habits. 

Finally, Dr Libby answers listener questions about shame, guilt, forgiveness and body confidence.

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!

As you can see from the episode title, in today's podcast I am exploring two very emotional and sensitive issues, but I'm doing so with clinically qualified, and personally experienced, Nina Gelbke (@naturally_nina_). 

Nina is a qualified clinical Nutritionist and health & wellness blogger, with a passion for all things nutrition, health and wellbeing. Through her instagram account and website she shares informative, evidence-based and relatable nutrition information and plenty of delicious recipes! 

Nina developed her passion for nutrition after being diagnosed with type 1 diabetes and being a competitive athlete, but this passion took a downward spiral and led to a long battle with a severe eating disorder. Nina has since overcome this disorder and, as a result, now specialises in eating disorders and sports nutrition in her clinical practice. 

In today's episode, Nina and I discuss advice and strategies for listeners living with chronic diseases like diabetes, coeliac disease and inflammatory bowel disease and how to not let these conditions define you. 

We also discuss Nina's experience with, and recovery from, her eating disorder. In particular, we talk about what got her through and what the 'red flags' are which may indicate a person is suffering from an eating disorder. Nina also shares her advice for people who suspect they, or a loved one or friend, may have an undiagnosed eating disorder. We also talk about how to recognise excessive anxiety when it comes to food and exercise, what the effects of overexercising are, when to seek the help of a professional, how to support someone in recovery and how to define success and progress without the scale.  

Finally, we share out tips to improve health and wellbeing without restrictive dieting and how to find credible health experts on social media. 

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!

In this episode, I chat with accredited practising dietitian, Dr Flávia Fayet-Moore.

Dr Flávia has an impressive résumé:

• She is a scientist, dietitian, nutritionist, researcher and entrepreneur.
• As the founder and CEO of Nutrition Research Australia, she maintains her independent and credible voice on all things nutrition, health and wellbeing.
• She is the co-founder of Food is Cool, where nutrition in schools is done differently.
• She is a fellow of the Australasian Society of Lifestyle Medicine.
• Finally, Dr Flávia is an adjunct lecturer at Newcastle University and a honorary associate at the University of Sydney.

In the episode, Dr Flávia and I chat about:

• why fruits and vegetables are so important in our diet;
• the latest statistics on fruit and vegetable consumption;
• the recommended serves for fruits and vegetables;
• the world first "Eating the Rainbow" study about the health benefits of bioactive pigments;
• the nutritional benefits of different types of melons;
• the best ways to incorporate melons into your diet, so that you "Eat the Rainbow".

For more information about the topics covered, visit:

• For health care providers — https://nraus.com/melonshub/
• For consumers — https://www.melonsaustralia.org.au/

Hort Innovation

This episode is funded by Hort Innovation, using the melon research and development levy and contributions from the Australian government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture.

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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 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!

In this episode, I chat with registered psychologist, Ashlee Wells. Ashlee is the founder of Wells Psychology, a qualified perinatal and infant mental health clinician, circle of security parenting facilitator and mother to two young toddlers.

She works in a women’s health clinic and has a passion for supporting women with the unique set of mental health challenges they may face.

Ashlee and I talk about perinatal mental health and why it is so important. We talk about how anxiety increases for new parents, and how to deal with it. We chat parental burnout, why self-care is so important and how to create time for ourselves during early parenthood.

You can find out more about Ashlee on her website and her Instagram.

Garmin Sq 2 Plus 

This episode is brought to you by Venu Sq 2 – Garmin’s GPS smartwatch with advanced health and fitness features to help you better understand your body. It will spend more time on your wrist and less time charging with up to 11 days of use on a single charge! Use code LEANNE10 at www.garmin.com.au to receive 10% off your very own Venu Sq 2 and start living better with Garmin today.

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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!  

In Part 2 of my discussion with Jaime Chambers, Jaime and I dive further into the detail of intermittent fasting (IF). We talk about the impact of IF on gut health and ageing. We discuss who IF is and is not appropriate for. We look at how athletes, and even weekend warriors, can incorporate IF into their training and lifestyle. We highlight common mistakes people make when first adopting IF and how those mistakes may hinder weight loss. Finally, we answer questions from you, the listeners, about how IF can work with early morning exercise, milk in your tea or coffee, how IF may affect your bowels, the safety of IF long term and how shift workers can use IF effectively. 

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!

You’ve heard my take on intermittent fasting (episode 5). Now I chat with Jaime Chambers, also a practising nutritionist and dietitian, and author of ’16:8 Intermittent Fasting’. Jamie and I discuss the practical implications of intermittent fasting (IF) from a weight loss, gut health and anti-aging perspective. We talk about the different types of IF and the particular people who may benefit from it the most, along with a real life case study from Jaime’s Sydney based clinic. So avoid advice from graduates of the 'University of Google' and separate the facts from fictions with information from the qualified experts. 

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!

If sugar cravings get you good - this is the podcast for you. I have spent years helping not only myself but also my clients break out of the sugar addicted cycle. It's not about will power, it's about knowledge. When you know why you're having sugar cravings, you can deal with them easily using the many practical and easy strategies I give you in this podcast. We talk about what sugar does in our body from a chemical perspective and what the science shows us is healthy regarding out diets. I give you 3 easy and practical points to break the sugar craving cycle for good. If you loved this podcast and want more, I wrote an e-book just for you guys on this exact topic plus so much more! My e-book is available for sale on my website and will help you realise the different between true hunger and head hunger and helps you identify what your true soul foods are and how to incorporate them into a lifelong healthy eating pattern and we touch on cravings as well. This e-book is a money back guarantee as I know it has helped hundreds of women world-wide to establish a healthier relationship with food and I know it will help you too! It’s available on the shop page of my website at www.leanneward.com.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!

The emerging science is proving the old adage true: you really are what you eat. More and more studies are showing that your diet and, in turn, the health of your gut is of critical importance to overall health and may aid in the prevention of various diseases. In this episode, I interview Dr. Will Bulsiewicz (@theguthealthmd on Instagram), a double board certified gastroenterologist and doctor of internal medicine. Dr B. and I take you through the studies and facts surrounding how to improve your gut health through your diet, what to include in your diet and what to avoid, and also the impact of non-dietary factors such as stress and sleep. We talk about irritable bowel syndrome, the real low FODMAP diet and how to do it properly. Finally, we discuss the impact of diet and gut health on a number of conditions such as coeliac disease, leaky gut, dysbiosis, polycystic ovary syndrome, endometriosis and the effect gut health has on women's hormones and weight loss. 

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!

In this episode I discuss bloating. I suffer from it, you suffer from it, and this is what you need to know about it. I teach you what bloating is, what causes it, how its clinically defined and diagnosed, and when it's normal and when it's not. During my many years in clinical practice, I helped many gut health clients deal with bloating. So #beatthebloat with facts... not fairies. I give you practical food and lifestyle based solutions to beat your bloating without needing any crazy diets or supplements. 

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 is part 2 of my discussion with Brisbane based accredited sports dietitian and performance nutritionist, Angelique Clark. In today's podcast, Angie and I answer questions submitted by you, the listeners, about fat loss, body composition, preventing muscle breakdown, exercise nutrition and supplement use. We end the podcast with a case based scenario to give you a behind the scenes look into how clinical sports dietitians approach their practice. With over 10 years of experience, in elite physique transformations and the CrossFit, natural body building and bikini competition fields, Angie is a wealth of knowledge in these areas.

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!

In this episode, I talk to Brisbane based accredited sports dietitian and performance nutritionist, Angelique Clark. With over 10 years of experience, Angie specialises in elite physique transformations and works with celebrities as well as CrossFit, natural body building and bikini competition athletes. In today's podcast, Angie and I chat about weight loss v fat loss, metabolic adaptations, reverse dieting, health in the pursuit of leanness and the relationship between hormones and fat loss. Together, we bust some of the biggest fat loss myths with the evidence based science.

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!

In this episode I give you the latest information on intermittent fasting (IF), one of the hottest topics right now in the health, fitness and weight loss fields. I discuss the facts and the myths of IF and I go through the current scientific evidence relating to IF practices and how IF may, or may not, be applied to your lifestyle. Finally, I discuss how I have personally used intermittent fasting and my experience with it. 

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 is all about gut health. In it, I talk about what encompasses good gut health, healthy and unhealthy bowel habits, what's normal, what isn't and red flags to look out for, when you need to see a professional about your gut symptoms and my No. 1 tip to improve your gut health today. 

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!

In today's episode, I discuss how perfectionism can be a major factor holding you back from achieving weight loss or a healthy lifestyle long term. I discuss the reasons we "fall off the wagon" and how to get rid of the "I'll start again on Monday" mindset. Too many of us don't even realise that our perfectionist traits are holding us back, so if you are struggling with achieving your weight loss goals you need to listen to this episode. 

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!

In this episode, I chat with accredited practicing dietitian, Chloe McLeod.

Chloe is a sports dietitian and the founder and director of nutrition consultancy Verde Nutrition Co, where she works with her team to provide individual nutrition consultations via Telehealth, corporate wellbeing services and consulting to the food industry.

Chloe has over 14 years of experience in the industry focussing on gut health, food intolerance and performance nutrition.

You can follow Chloe on Instagram.

On today’s episode, Chloe and I discuss:

• Key nutrient requirements and considerations for athletes and active individuals;
• The Mediterranean diet and the SMILEs Trial;
• The link between extra virgin olive oil and mental health;
• The impact of the Mediterranean diet on budget, illness, injury and body composition;
• The difference between good fats and bad fats; and
• What a day on the plate looks like for everyday athletes when focusing on the Mediterranean diet and extra virgin olive oil.

Cobram Estate Extra Virgin Olive Oil

This episode is brought to you by Cobram Estate, Australia’s most loved Extra Virgin Olive Oil.

Grown, harvested & cold pressed right here in Australia, Cobram Estate produces award winning, premium quality extra virgin olive oils that contains antioxidants and healthy monounsaturated fats.

You can find Cobram Estate’s collection of premium quality Australian extra virgin olive oils at any leading supermarket or use the code “Leanne20” to purchase direct from Cobram Estate’s website for some savings.

Note the discount can’t be used in conjunction with any other discount code and will be valid for one month (until 8 April 2023).

Please subscribe and leave me a review  

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!  

In today's episode I discuss the 2 types of hunger: true physical hunger and "head hunger". From my experience, identifying whether or not you are truely hungry can be the main thing preventing you from losing weight. Too often people eat when they are bored, stressed, emotional or lonely. In this podcast I teach you how to combat non-hungry eating and how to identify your true hunger signals so that you are properly nourishing and fuelling your body. 

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!

In today's episode, I discuss my 6 top tips for sustainable fat loss that I have developed over my 10 years experience as a nutritionist and clinical dietitian. I talk about the current evidence for the best rate of fat loss, the current research about sustainable fat loss and my advice for losing weight and actually keeping it off. My 6 golden tips are things everybody can, and should, do on a daily basis for their weight, but also their 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!

In this episode, I chat with Dr Cecilia Kitic who holds a PhD in exercise physiology and immunonutrition and has published over 80 research papers exploring inflammation and oxidative stress, nutrition, immunology, the endocrine system and the gut.

Cecilia has a background as an academic, lecturer and researcher and applies this expertise in clinical practice with her multidisciplinary team at The IVF Project to enhance fertility and reproductive treatment outcomes.

In this episode, Cecilia and I chat through how nutrition and gut health can influence and improve fertility in both women and men.

You can find Cecilia on instagram @theivfproject and @fertilegut

Garmin Sq 2 Plus 

This episode is brought to you by Venu Sq 2 – Garmin’s GPS smartwatch with advanced health and fitness features to help you better understand your body. It will spend more time on your wrist and less time charging with up to 11 days of use on a single charge! Use code LEANNE10 at www.garmin.com.au to receive 10% off your very own Venu Sq 2 and start living better with Garmin today.

Please subscribe and leave me a review  

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!