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

In this episode:

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

Brought to you by Garmin

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

Work with Leanne or her team:

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

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

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

In today’s Q&A episode, I’m answering your most common nutrition questions straight from my Instagram DMs, including one that has come up again and again lately:

What’s the difference between "GLP-1 supplements" and medications like Ozempic?

GLP-1 is everywhere right now, from prescription medications through to powders and supplements that claim to “support GLP-1 levels”. In this episode, I unpack what GLP-1 is, how prescription GLP-1 medications work, and what it actually means when a supplement is described as supporting GLP-1 in the body.

Alongside that, I’m answering nine other listener questions covering calorie deficits, hunger, pre-workout snacks, creatine for strength and cognition, fibre intake, alcohol risk, and how to talk to teens about the current “skinny” trend online.

Inside this episode:

• Where to start when learning about calories without becoming obsessed with numbers
• Managing hunger in a calorie deficit, even when protein is high
• Is a protein coffee + banana an effective pre-workout snack?
• Creatine basics, if you stop taking it, do you lose your gains?
• Higher-dose creatine for sleep deprivation and cognitive stress
• "GLP-1 supplements" vs medications, what’s the difference?
• Talking to teens about body image and fuelling vs under-fuelling
• The best types of nuts and nut butters for gut health
• Alcohol as a Class 1 carcinogen, what that actually means for real-world risk
• Low energy in a calorie deficit, why “moderate” on paper can feel aggressive in practice
• How to increase your fibre intake without tracking

If you enjoy these Q&A style episodes, please share it to your Instagram stories and tag me @leannewardnutrition so I know to do more.

This episode provides general educational commentary on nutrition and GLP-1 pathways and does not assess the regulatory compliance or performance of any specific product.

Brought to you by Garmin

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

Work with Leanne or her team:

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

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

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 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.

Ever wondered what alcohol is really doing to your body, your hormones, and your headspace?

In this episode, Leanne is joined by clinical psychologist Dr Sally Hunt, a leading expert in women’s mental health and alcohol use. Together, they unpack why alcohol feels helpful in the moment—but quietly undermines sleep, mood, motivation, and long-term well-being.

Whether you’re doing Dry July, rethinking your weeknight wine, or just curious about alcohol-free options, this episode will give you clarity, compassion, and practical strategies to make choices you actually feel good about.

We cover:

• How alcohol affects sleep, anxiety, hormones, and perimenopause symptoms

• Why women often drink to cope (not just to socialise)

• The truth about “moderate drinking” and why there’s no truly safe level

• How to handle social pressure without awkwardness

• Why just one or two drinks can impact recovery, energy and weight

• What to expect in your first 2–4 weeks alcohol-free

• The psychology of habit change—and how to make alcohol-free living feel empowering, not restrictive

Plus, Leanne shares how she’s personally cutting back, and why Edenvale’s non-alcoholic wines have become her go-to for dinner parties, wind-down rituals, and weekend celebrations.

This episode is proudly sponsored by Edenvale — Australia’s award-winning alcohol-removed wine range.

Whether you’re doing Dry July or simply cutting back on alcohol, Edenvale lets you enjoy the taste, aroma and complexity of real wine — without the alcohol or next-day regret. Made from premium Australian grapes and crafted using a GoLo heat-pump powered unit, the first of its kind in the world, Edenvale’s range includes Sparkling Rosé, Pinot Noir, Sauvignon Blanc, Chardonnay, and more.

With less than 0.5% alcohol by volume, fewer calories than regular wine, and a wide variety of styles, Edenvale helps you celebrate every moment — your way.

Shop the full range or learn more at edenvale.com.au

Instagram: @edenvalewines

• 🔍 For first‑time listeners: Cut through alcohol marketing myths with evidence-based insight

• 🌱 For loyal fans: Deepen your toolkit with expert strategies on sleep, stress, perimenopause & habit change

• 🚀 For wellness seekers: Optimize hormone balance, mood resilience, mental clarity & long-term health

Ready to press pause on alcohol and pivot to more energy, focus and hormone harmony? This episode is for you.

Gut issues aren’t always IBS — and for those living with Crohn’s or Colitis, there’s so much more beneath the surface.

In this episode, Leanne sits down with dietitian and Crohn’s warrior Eloise Turner for a practical, compassionate deep dive into inflammatory bowel disease (IBD). Together, they unpack:

• The key differences between Crohn’s, Colitis, and IBS

• The emotional toll of misdiagnosis and food fear

• What flares and remissions really feel like

• How nutrition, lifestyle and medication work together

• Emerging research around emulsifiers and fibre tolerance

• What every Aussie should know about the “Can’t Wait” card

Whether you’re newly diagnosed or supporting a loved one, this episode will give you clarity, understanding and real-life tools to navigate gut health.

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.

🎧 Follow, subscribe or share this episode with someone who needs it.

👉 Find Eloise on Instagram @ibddietitianeloise for more gut-friendly tips and support.

In this empowering episode of The Leanne Ward Nutrition Podcast, Leanne sits down with Dr. Jolene Brighten—a board-certified naturopathic endocrinologist, clinical sexologist, and best-selling author of Beyond the Pill and Is This Normal—to delve into the intricate world of women’s hormonal health.

Key Topics Discussed:

• The profound impact of diet and lifestyle choices on hormonal balance
• Top foods that support women’s hormonal health
• Effective strategies to reduce cortisol and manage stress
• Understanding heavy periods: underlying causes and solutions
• The truth about heavy metals in tampons and their health implications
• Navigating joint pain during menopause and the role of inflammation

Why You Should Listen:

Dr. Brighten combines her extensive knowledge in chemistry, nutrition science, and clinical nutrition to provide evidence-based insights that are both practical and transformative. Whether you’re navigating the challenges of menopause, seeking to understand your body’s signals, or aiming to optimize your hormonal health, this episode offers invaluable guidance.

Connect with Dr. Jolene Brighten:

• Website: drbrighten.com

• Instagram: @drjolenebrighten

• Books: Beyond the Pill | Is This Normal

Subscribe & Review:

If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform. Your feedback helps us reach more listeners and continue to provide valuable content.

In today’s episode of Leanne Ward Nutrition, I’m thrilled to welcome Dr. Stacy Sims, a pioneer in female physiology and performance. A lot has happened since she first joined the podcast almost five years ago, and in this follow-up, we’re diving deep into the latest science on how women can train, fuel, and recover smarter—whether you’re in your prime, perimenopausal, or navigating post-baby life.

We’ll cover:

• Fasted Training for Women: Why it may not be the best strategy for fat loss and how a small amount of protein can improve your workout.

• Pre-Exercise Nutrition: Why protein is key for everyone, not just those in perimenopause or menopause.

• Creatine: Why this powerhouse supplement should be a go-to for women of all ages and life stages.

• Post-Workout Recovery: The importance of getting nutrients within the ideal window for optimal results.

• Magnesium, Collagen & Adaptogens: Supplements that can help with everything from better sleep to joint health.

• Saunas and Cold Plunges: When to use heat for performance and metabolic benefits—and why they work differently for women.

Dr. Stacy shares evidence-based insights that will empower you to train and recover like a pro, using science to optimize your body’s natural rhythms. Whether you’re a busy mum, a gym-goer, or working through hormonal changes, this episode is packed with actionable tips for feeling your best.

Garmin Vivoactive 6

This episode is sponsored by Garmin and their new Vivoactive 6 smartwatch. Whether you’re tracking your steps, workouts, sleep, or stress levels, the Vivoactive 6 helps you stay in tune with your health goals. With advanced features like personalized sleep coaching, body battery, and menstrual cycle tracking, it’s your ultimate fitness companion—stylish, functional, and designed to keep you on top of your well-being. Discover more at garmin.com.au.