Leanne Ward Nutrition

37. “Train like a girl” - Part 2 - Tailoring your nutrition to female physiology, with Dr Stacy Sims

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! 

36. “Train like a girl” - Part 1 - Optimising nutrition and training specifically for females and their natural physiology, with Dr Stacy Sims

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!

35. Staying healthy during the festive season

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!

34. Tips and tricks for creating and cooking delicious and healthy meals with Leah Itsines (@leahitsines)

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!

33. Gut Health and Everything in Between with Dr Sarina Pasricha

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!

32. Nutrition for injury prevention, management and recovery (Part 2) with Andrew Hall

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!

31. Nutrition for injury prevention, management and recovery (Part 1) with Andrew Hall

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!

30. Weight training for beginners with accredited exercise physiologist Zenia Wood (@swiftmovementacademy)

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!

29. The top 5 reasons why you're not building muscle (despite your best efforts) with accredited exercise physiologist Zenia Wood (@swiftmovementacademy)

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!

28. The five most common fat loss mistakes you're making, with sports dietitian and physique expert Angelique Clark

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!