Leanne Ward Nutrition

Today we’re cutting through supermarket confusion, food marketing BS, and everyday label myths so you can shop confidently and without overwhelm.

In this episode you’ll learn:

🛒 Why food labels confuse us — decode what really matters on pack vs what is just hype

📊 The smart way to read labels — look at ingredients AND the nutrition panel together, not separately

🚫 Marketing traps explained — “natural,” “no added sugar,” “high protein” and other claims that don’t always mean what you think

⭐ Health Star Rating truth bomb — when it’s useful and when it misleads

📱 Why food scanner apps may mis-score products — and what to focus on instead

🧠 Seed oils and ultra-processed foods — what the evidence says and why context matters

💡 Budget-friendly shopping hacks — choose quality without spending more

🧘‍♀️ One mindset shift to cut overwhelm — a simple framework to make confident decisions every shop

Why this matters

Most of us have stood in the supermarket aisle feeling unsure which product is “healthy.” Products are marketed with health halos and buzzwords that can mislead even the savviest shopper. This episode gives you practical ways to interpret labels and make choices that align with your goals — quickly and without stress.

Guest bio

Jess Burvill is an Accredited Practising Dietitian and evidence-based nutrition educator behind @dailyservenutrition on Instagram, where she translates label logic and marketing messaging into simple, science-backed guidance.

Instagram: @dailyservenutrition — evidence-based, myth-free nutrition and food comparisons.

Brought to you by Garmin

Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au.

Heat therapy is having a moment — but what actually happens inside your body in a sauna, and how should you use it for real benefits?

Professor Julien Périard (environmental and exercise physiology, University of Canberra) joins Leanne to break down the science in plain English — from cardiovascular gains and heat-shock proteins to hydration, safety and exactly “how hot, how long, how often”.

In this episode

What heat does to your body: core temp, skin blood flow, sweating, heart rate, blood pressure and why it can feel like light–moderate cardio

Recovery & performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects

Cardiovascular & longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults  

Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system  

Mental health & sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)  

Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness

Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss)

Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)  

Frequency that moves the needle: what “a few times per week” means in real life, and how consistency drives adaptation over 8–10+ weeks; why sporadic use = minimal long-term impact  

About my guest

Professor Julien Périard is a leading researcher in environmental and exercise physiology at the University of Canberra’s Research Institute for Sport & Exercise. Explore his work:

X/Twitter: @DrJPeriard

University profile (UC RISE)

Elevate Saunas

This episode is supported by Elevate Saunas — Australia’s premium outdoor cedar saunas built for real heat, real recovery and real results.

Handcrafted from high-quality Canadian cedar and designed to withstand Australian conditions, Elevate Saunas combine craftsmanship, performance and style to help you experience the proven benefits of heat therapy — from better circulation and recovery to reduced stress and improved sleep.

If you’re ready to create a home wellness ritual that lasts, explore the range and use:

LEANNE250 for $250 off sale saunas, or

LEANNE10 for 10% off full-priced saunas.

Learn more at elevatesaunas.com.au.

Feeling tired, puffy, or just “not yourself”? In this practical, no-fluff chat, Leanne sits down with dietitian Kylie Ivanir (Within Nutrition) to demystify women’s biggest pain points: low energy, stubborn bloating, hormone chaos, and mood dips — and how your gut sits at the centre of it all.

What you’ll learn

Why exhaustion hangs on even when you’re “doing everything right” — and how blood sugar, inflammation, iron status, stress load, sleep, and the gut all interact.

Bloating, decoded: is it food, hormones, or stress? Simple self-assessment steps, plus the food-mood-symptom diary that makes consults far more effective.

Gut first, not restriction first: the add-in approach (plant diversity, gentle fibre progression, movement) versus over-elimination — and why ultra-processed “high-fibre” bars can backfire.

Food intolerance tests: why online IgG “sensitivity” panels aren’t evidence-based and can lead to unnecessary restriction; what to do instead.  

Gut–brain in real life: how microbes, metabolites and your vagus nerve influence mood, stress, and sleep — and small daily habits that actually move the needle.  

Alcohol and women’s health: realistic harm-reduction strategies that protect sleep, hormones and the microbiome.

“Balance your hormones” (but what does that mean?): cutting through buzzwords, cycles, life stages, and the cortisol rhythm that sets the tone for everything else.

Why this episode matters

Conflicting advice online keeps women stuck. This conversation pairs relatable lived experience with science-grounded steps you can implement today — no extremes required.

Resources & links

Kylie Ivanir (Within Nutrition): Website | Instagram

If this helped you

Follow the show, share this episode with a friend who’s struggling with energy or gut symptoms, and leave a quick review — it really helps more women find evidence-based guidance.

Brought to you by Garmin

Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au.

ADHD is one of the most misunderstood conditions — especially in women. In this episode, I’m joined by dietitian and ADHD advocate Kiah Paetz, who not only supports clients with ADHD but also lives with it herself. Together, we unpack how food, lifestyle, and mindset can impact focus, energy, and overall wellbeing.

You’ll learn:

How ADHD affects eating habits — from forgetting to eat to impulsive snacking

The truth about elimination diets and whether cutting sugar, gluten or dairy really helps

Key nutrients like omega-3s, iron, vitamin D and magnesium that support brain health

Simple meal planning strategies to make balanced eating less overwhelming

The role of sleep, movement, and screen time in managing ADHD symptoms

Why self-compassion is just as important as nutrition when it comes to thriving with ADHD

Whether you’ve been diagnosed with ADHD, suspect you might have it, or just want to better understand how food and lifestyle shape brain health, this episode is packed with practical tips you can start using today.

Connect with Kiah:

• Instagram: @nutritionbykiah

• Website & consults: nutritionbykiah.com

This episode is brought to you by the Garmin
This episode is brought to you by Garmin. I’ve been loving the new vívoactive® 6 smartwatch in metallic pink dawn — it’s stunning on the wrist and packed with features to support your health, including:

Body Battery™ energy monitoring

Menstrual cycle tracking

Personalised sleep coaching

Stress and workout tracking across 80+ sport modes

If you’re ready to take control of your health and get meaningful insights into your body, check out the new vívoactive® 6 today.

Hot flushes might get all the headlines — but perimenopause and menopause are about so much more. From sudden weight changes and stubborn belly fat to creeping cholesterol, mood shifts, brain fog, and restless nights, this stage of life can feel confusing and overwhelming.

To cut through the noise, I’m joined by Dr Niamh Leonard (@mymenopausedoctor), a Perth-based GP and member of the Australian Menopause Society who specialises in women’s health and hormones. Together, we unpack what’s really happening in your body during perimenopause and menopause — and how you can take back control of your health.

Inside this episode, you’ll learn:

The real definitions of perimenopause and menopause (and how early symptoms can start)

Why weight, cholesterol, gut issues and brain fog change so dramatically in midlife

How to know if symptoms are hormonal or something else

The latest evidence on hormone therapy — including breast cancer risk myths, compounded hormones, and body-identical options

Which blood tests and health checks matter most after 40

The crucial role of bone health, strength training, and nutrition for long-term vitality

How to advocate for yourself if your symptoms are dismissed by doctors

Whether you’re in the thick of it now or preparing for the years ahead, this conversation will give you clarity, confidence, and practical strategies to feel more in control.

Dr Niamh also shares where you can connect with her for consultations and resources, including @mymenopausedoctor on Instagram.

This episode is packed with evidence-based wisdom and compassionate advice — so you can navigate midlife with strength, resilience, and support.

Thanks to Garmin for supporting today’s episode.

Leanne uses the new Vivoactive 6 smartwatch to track her sleep, stress, energy, workouts and menstrual cycle — all from her wrist. With personalised insights like Body Battery™ and smart wake alarms, it’s a powerful way to tune into your body, not just your to-do list.