Leanne Ward Nutrition
Your Exercise Questions Answered, with Performance Coach, Jacob Falla

Your Exercise Questions Answered, with Performance Coach, Jacob Falla

January 15, 2021
Today's episode is part 2 of the 2 part, exercise centric series with Jacob Falla, founding director of Oxidate Performance.  If this is the first episode you've tuned in to, I strongly recommend you go back and give the pervious episode (also with Jacob) a listen. While you're at it, take a look at the other 70+ episodes in my back catalouge.
 

Jacob is a performance coach who’s been in the health & fitness industry for 10 years. After spending most of his life as an elite level athlete, he now specialises in athlete development. Jacob has a Bachelor of Sports Coaching and Exercise Science, a Diploma of Sports Development and is a strength and conditioning level 1 coach and personal trainer. Jacob's passion is unlocking people's true potential and helping them to achieve their optimum level of performance.  

Today’s episode is all about having your exercise centric questions answered by an exercise expert. So sit back, listen up and let Jacob educate you on all things exercise.

I hope you enjoy this episode and you can follow Jacob on his Instagram which is @oxidate_performance, his website which is or listen to his own podcast which is called "The High Performers Platform".  

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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!  

Exercise for Every Age Group, with Performance Coach, Jacob Falla

Exercise for Every Age Group, with Performance Coach, Jacob Falla

January 6, 2021

In today’s episode, I'm joined by Jacob Falla, founding director of Oxidate Performance.  

Jacob is a performance coach who’s been in the health & fitness industry for 10 years. After spending most of his life as an elite level athlete, he now specialises in athlete development. Jacob has a Bachelor of Sports Coaching and Exercise Science, a Diploma of Sports Development and is a strength and conditioning level 1 coach and personal trainer. Jacob's passion is unlocking people's true potential and helping them to achieve their optimum level of performance.  

I’ve asked Jacob to come on my podcast today to chat all things exercise. This is part 1 of a 2 part series with Jacob and, in this episode, Jacob and I examine what types of exercise are best for different age groups, from teenagers right through to octogenarians.  

Also, to end the podcast, Jacob and I chat about his top tips to help you guys get back on track with exercise after a tough year with COVID/ remote working and lockdowns.  

I hope you enjoy this episode and you can follow Jacob on his Instagram which is @oxidate_performance, his website which is or listen to his own podcast which is called "The High Performers Platform".  

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!  

Polycystic Ovary Syndrome (PCOS) with Women’s Health Dietitian, Lacey Dunn

Polycystic Ovary Syndrome (PCOS) with Women’s Health Dietitian, Lacey Dunn

December 11, 2020

Today I am excited to bring you the second part of my chat with women’s health & polycystic ovary syndrome expert, dietitian Lacey Dunn.  Lacey has a Master’s in Nutrition, a Bachelor’s in Dietetics, is a Certified Personal Trainer and a Functional Medicine Nutrition Specialist in training.  

Lacey helps clients through an evidenced based yet functional medicine lens that focuses on her clients lifestyle, history, and specific health needs. She works with them to help her clients reclaim their health and happiness, and feel like their best self.  

Todays episode is the second part of my chat with Lacey and we talk all things polycystic ovary syndrome (PCOS). We start by chatting about what PCOS is and how to get diagnosed. We then discuss the different types of PCOS and how their management styles might differ. We talk about natural and holistic ways to heal PCOS with an evidenced based approach of course. We focus on diet and lifestyle strategies for PCOS and which supplements Lacey uses for PCOS. Finally, we compare PCOS fact with PCOS fiction and end with the link between gut health and PCOS.  

If you would like to learn more about the topics discussed in this podcast, follow Lacey on her Instagram, @faithandfit or take a look at her website or podcast UpliftFit Nutrition Podcast.  

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!  

Eat to Win with performance chef, Hannah Grant

Eat to Win with performance chef, Hannah Grant

November 18, 2020

On today’s podcast, I am joined by special guest, performance chef, Hannah Grant. Hannah is the team chef on the pro cycling tour and, just recently, filmed the gripping Amazon Prime series Eat Race Win.  

 On today’s podcast, Hannah and I start by discussing what made her want to become a chef and how she made the leap from chef to performance-based chef. We then talk about the concept “food is your fuel, your conditioning agent and your recovery” before moving onto how she creates delicious recipes for some of the world’s top athletes. She tells our listeners her top tips for creating delicious yet healthy meals at home and how to make veggies taste better. We chat about how she comes up with unique recipes for her athletes with different tastes, allergies and intolerances and requirements. Finally, we end the podcast with her connection to another special podcast guest, Dr Stacy Sims and how they work together to benefit their athletes.  

To follow Hannah on Instagram, head to @dailystews on Instagram or, to check out Hannah's cookbooks, head to her website and use the code “leanneward” for a discount.  

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!  

Women’s Health, Thyroid, Hormones & Metabolism with Dietitian, Lacey Dunn

Women’s Health, Thyroid, Hormones & Metabolism with Dietitian, Lacey Dunn

November 5, 2020

Today I chat with women’s health, thyroid & metabolism expert, Lacey Dunn.  Lacey is a dietitian with a masters degree in Nutrition and a bachelors degree in dietetics. She is also a certified personal trainer and a functional medicine nutrition specialist in training.  

Lacey helps clients through an evidenced based yet functional medicine lens that focuses on her clients lifestyle, history, and specific health needs. She works with them to help her clients reclaim their health and happiness, and feel like their best self.  

On today’s podcast, Lacey and I chat all things women's' health, thyroid, hormones & metabolism. We start by chatting about how Lacey got into body building and what made her want to specialise in women’s health issues. We then talk about some signs and symptoms of hormonal imbalances and common trends she sees regarding thyroid imbalances and hormone health.

Lacey tells us the best ways to test for thyroid and hormonal problems and how the contraception pills can affect testing. She gives us the run down on cortisol and how it affects overall health and wellbeing and how can we test for it. We also discuss how nutrition affects cortisol. Next Lacey chats to our listeners about thyroid health and the impacts of nutrition on our thyroid. We quickly discuss supplements for thyroid health and finally, how we can boost and support our metabolic health

If you would like to learn more about the topics discussed in this podcast, follow Lacey on her Instagram, @faithandfit or take a look at her website or podcast UpliftFit Nutrition Podcast.

 

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!  

Becoming a Bikini Competitor. What to Expect and Whether it’s Worth it, with PT Sophie Allen

Becoming a Bikini Competitor. What to Expect and Whether it’s Worth it, with PT Sophie Allen

October 22, 2020

Today I chat with qualified personal trainer Soph Allen. Soph is an experienced coach specialising in female transformations. She founded Train With Soph, a health and fitness coaching platform and app that delivers custom training and nutrition programs, educational and mindset content for women. She’s also a social media personality, known for keeping it real on Instagram and YouTube.  

I’ve got Soph on today’s podcast to chat about her experiences with competing. I, like many others, have always considered doing a bikini or fitness competition, but never have. Soph has competed and is a wealth of knowledge on the subject. So today we talk about what competing is, the differences between the federations and divisions, why someone might want to compete, what goes into a comp prep, how peak week looks, what stage day looks like, why having abs isn’t actually healthy, the hardest parts about comp prep and the pro and cons of competing.

When listening to this episode just keep in mind that I think achieving the levels of leanness required for bikini/fitness competitions is not healthy for most and should only be done for a very short period of time under the guidance of multiple professionals. This episode is intended to be an unbiased discussion about Soph’s experiences with competing.

If you would like to learn more about Soph check out her Instagram and YouTube.

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!  

The Fundamentals of Fermenting Food with Microbiologist, Kaitlynn Fenley

The Fundamentals of Fermenting Food with Microbiologist, Kaitlynn Fenley

October 15, 2020

Today's episode is a masterclass on microbes as I chat with microbiologist, Kaitlynn Fenley about fermenting food and evidenced-based gut health.  

Kaitlynn specialises in food microbiology and food safety. She has a Bachelor of Science in Microbiology from Louisiana State University and serves as the CEO and head of food safety for her own fermentation company, Cultured Guru.  

The mission of Cultured Guru is to make microbiome health accessible to all by educating people about microorganisms, food science, and microbial fermentation. 

In today's episode, Kaitlynn and I start off by talking about what exactly good gut health means and why she’s so passionate about it. We chat about the things our listeners can do to achieve good gut health and learn to nourish their gut microorganisms from a nutrition and lifestyle perspective. We also quickly touch on probiotics.  

Kaitlynn then explains to us what exactly fermentation science is and what fermented foods are. We talk about food safety with fermented foods and some tips she has to ferment your own foods safely at home.  

If you’d like to know more about Kaitlynn, please follow her on her Instagram, @cultured.guru, head to her website or sign up to her waitlist for the Cultured Guru’s School of Fermentation program here.

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!  

Nutrition for Performance Athletes/Intense Training Sessions with Accredited Nutritionist and Sports Dietitian, Taylor Ryan

Nutrition for Performance Athletes/Intense Training Sessions with Accredited Nutritionist and Sports Dietitian, Taylor Ryan

October 7, 2020

On today’s podcast I chat with accredited nutritionist and sports dietitian, Taylor Ryan.  

Taylor’s experience is within the sports performance realm, where she has predominately worked with strength and conditioning athletes from recreational to elite standards (particularly within the CrossFit, powerlifting and weightlifting fields).  

Taylor’s passion for performance-based sports nutrition developed from her personal experience in Olympic weightlifting where she competed nationally.  

Taylor’s personal experiences as a weightlifter and CrossFit coach have led her to understand first-hand the pivotal role that nutrition plays in performance enhancement, body composition, injury prevention and management.  

Taylor and I start off the podcast by discussing how she came to be working in the space of nutrition for CrossFit and what she enjoys about it. We then talk about the nutritional requirements of CrossFit athletes and also everyday gym goers.  

We chat about carbohydrate consumption before, during and after exercise and the evidence around carbohydrate absorption in the body. We quickly discuss keto and low carbohydrate diets for athletes, intermittent fasting for active adults, carbohydrate and calorie cycling for rest days vs. training days and the holy grail of sports nutrition; how much protein we need.  

We then talk about our last macronutrient, fat, why it’s important in our diet and what happens when we cut our fat intake too low.  

Finally, we talk about supplements for CrossFit athletes and Taylors preference for measuring body composition and tracking progress with her clients and athletes.

You can follow Taylor on her Instagram, @the_sportsdietitian or find her on her website.

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!  

Getting Comfortable with Discomfort & Changing for the Better with Clinical Health Psychologist, Dr Marissa Alert

Getting Comfortable with Discomfort & Changing for the Better with Clinical Health Psychologist, Dr Marissa Alert

August 31, 2020

I’m excited you’re here today for an incredible episode with our special guest Dr Marissa Alert. Dr Alert is a licensed clinical psychologist and speaker. She is passionate about helping people improve their health habits, lose weight, manage stress, and overcome barriers to live a life that’s in line with their values.  

Dr Alert is an associate director and clinical product expert at Johns Hopkins HealthCare Solutions and she spends her time developing digital programs to help individuals better manage chronic medical conditions, including diabetes and obesity.  

Whether it’s delivering corporate wellness webinars or leading in-person sessions, Dr Alert loves connecting with people to help them move from where they are to where they want to be.

Today's episode begins with Dr Alert and I discussing why change is so hard and why so many people can’t stick to their healthy behaviours despite the best of intentions. We talk about facing the same problems over and over and how to break out of these patterns and also we talk about overcoming self-sabotage.  

Next we discuss how to get comfortable with discomfort, how to sit with our feelings rather than eating them and how else we can manage emotional eating.  

We then we talk about more difficult emotions such as grief and loss and Dr Alert gives us some wonderful and practical tips to dealing with difficult emotions.  

Finally, we end the podcast talking about the changes a lot of people have experienced due to the worldwide COVID-19 pandemic and we focus on some positive things that are within our control to end on a lovely positive note.

If you would like to learn more about Dr Alert follow her on Instagram at @dr.malert.

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!  

Nutrition, Health and Lifestyle Factors that Influence Appetite & Fullness with UK Dietitian Tai Ibitoye

Nutrition, Health and Lifestyle Factors that Influence Appetite & Fullness with UK Dietitian Tai Ibitoye

August 26, 2020

I’m so excited to bring you today's episode with UK based dietitian Tai Ibitoye. Tai and I begin the podcast by talking about what Tai does day to day as a clinical dietitian and also a PhD doctoral researcher in the food and nutrition science space. Next, Tai shares with our listeners some of her findings from her public health study which investigated the prevalence of “less healthy” food adverts near schools in London with high rates of childhood obesity. We then dive into her current research looking at appetites among the UK elderly patients who may or may not be malnourished.  

On the flip side of this, we then talk about the overweight population, trying to lose weight, who say their appetites are always super high. Tai also takes us through the current research around satiety & fullness. We also deep dive into other lifestyle factors that influence our appetite. Finally, we discuss mindful eating, what it is and how to do it.

You can follow Tai on Instagram @taitalksnutrition or her website.

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!  

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