Today I chat with Stefanie Valakas who is recognised as a leading fertility and pregnancy dietitian and nutritionist and is the founder of The Dietologist.  

Stefanie, and her virtual practice, are dedicated to excellence in nutrition for reproductive health concerns, fertility and pregnancy. You can learn about how you can work with Stefanie and The Dietologist team at thedietologist.com.au or follow them on Instagram. You can also tune into Stef's podcast, Fertility Friendly Food.

In today’s episode, Stefanie and I discuss all things food safety and pregnancy including:

• foods you should eat, and should avoid, when pregnant or trying to conceive;

CYBEX  

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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 this episode of the Leanne Ward Nutrition Podcast, I chat with accredited sports dietitian, Peta Carige about how to gain muscle mass.  

Peta is one of Australia’s leading sports dietitians who's area of expertise is maximising performance by providing simple, practical and individualised advice.  

Peta has worked with a range of athletes including Olympic gold medalists and premiership winning players from the Brisbane Broncos and the Newcastle Knights.  

Peta and I start the episode by discussing how nutrition helps or hinders us to gain muscle, what a realistic time frame is to gain muscle and other factors besides nutrition that impact our ability to gain muscle.  

We move on to discuss the theory of 'newbie gains', how to minimise fat gain when gaining muscle, the optimum timing for protein intake and why carbs matter for muscle gain.

If you would like to learn more, check out Peta's website https://petacarige.com or her Instagram.

GoodnessMe  

Use code LEANNE at goodnessme.com.au for 15% off everything! Think pantry essentials, drinks, choccy and chips, superfoods, and more!

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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!  

This podcast episode contains my 15 social eating tips for the Silly Season.  

I know so many of you are struggling with socialising and eating out now we are out of lockdown and, with the extra pressure of socialising during the silly season, we are eating out more than usual and are struggling to find or keep balance.  

My 15 tips will help you get maximum foodie enjoyment from this festive season, without over indulging.  

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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!  

This episode, I discuss all things coeliac disease and gluten-free diets with special guest, Dr Kim Faulkner-Hogg.  

Kim is an advanced accredited practising dietitian with more than 25 years experience with coeliac disease. She completed her PhD in coeliac disease and the gluten-free diets in 2004.  She was part of the original working party defining the low gluten and gluten-free food standards in Australia and was a consultant dietitian to Coeliac Australia for a number of years.  

This episode, Kim and I discuss what coeliac disease is and how it’s diagnosed. We discuss red flags, risk factors and whether gluten is inflammatory or not for persons who do not have coeliac disease. We then analyse the long term risks of not maintaining a gluten-free diet if you have been diagnosed with coeliac disease and whether you should be worried about accidental gluten ingestion.

We look at the standards for low gluten and gluten-free foods in Australia and the rest of the world.  

Finally, we discuss the controversial topic of gluten-free oats, medications for coeliac disease and gluten-free beauty products.

If you would like more information about coeliac disease and gluten-free diets, you can visit Kim's website, GlutenFreeNutrition or her Instagram @Gluten.Free.Dietitian.

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 episode is all about nutrition myth busting, health halos and media hype.  

I chat with specialist registered dietitian, Nichola Ludlam-Raine who has over 12 years of clinical experience working for the UK's National Health Service and is a published author in the Journal of Human Nutrition & Dietetics as well as a frequent expert guest on UK T.V.  

On today’s episode, Nichola and I discuss the importance of evidenced-based nutrition advice in the media, current nutrition trends, health halos and her biggest predictions for 2022 in terms of health trends.  

You can follow Nichola on her Instagram accounts: @nicsnutrition and  @mummynutrition.  You can also visit her website and blog at nicsnutrition.com.  

Finally, if you are a mum, or are about to become one, don't forget to check out Nichola’s new ebook: The Mummy Nutrition Ebook!  

GoodnessMe  

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 episode I welcome Angie Clark back to the podcast and together we chat about perimenopause and menopause.  

Angie is an advanced sports dietitian, performance nutritionist, exercise physiologist and active #mumboss!  

Over the last 15 years, Angie has worked extensively with elite female fitness and figure athletes as well as fitness centres and celebrities for transformation campaigns. She has a passion for helping active women uncomplicate nutrition for sustainable results.  

In today’s episode, Angie and I discuss what is perimenopause and menopause, what symptoms people may experience, how nutrition can help or hinder us during this time, how to deal with hot flushes, excessive bleeding, weight gain and the increase in belly fat.  

We also chat about the nutrients we need more or less of and general exercise recommendations for ladies heading into menopause.  

For more of Angie's wisdom, follow her on her Instagram or visit her website.

GoodnessMe  

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 episode I welcome Angie Clark back to the podcast and together we chat about "Aunt Flo".  

Angie is an advanced sports dietitian, performance nutritionist, exercise physiologist and active #mumboss!  

Over the last 15 years, Angie has worked extensively with elite female fitness and figure athletes as well as fitness centres and celebrities for transformation campaigns. She has a passion for helping active women uncomplicate nutrition for sustainable results.  

In today’s episode, Angie and I break down the science of what happens during our period. We talk about why our weight goes up on the scale due to hormones and why we feel HANGRY leading up to our period.  

We discuss cravings, training for our cycles, specific nutrients needed in our cycles and some helpful tips for PMS.  

Finally, we end with Angie’s words of wisdom for all our females listeners.

For more of Angie's wisdom, follow her on her Instagram or visit her website.

Ana Luisa Jewellery

I am super proud to announce that today’s episode is brought to you by Ana Luisa Jewellery.  

I’m excited to partner with this brand as they have a sustainable mission and their beautiful pieces of jewellery are stunning yet timeless, versatile, but mostly importantly affordable with pieces starting at just $US39.  

If you’re wanting to spoil yourself or your loved ones, check out the Ana Luisa website using this special link for 10% off as I can’t get enough of their gorgeous pieces. Alternatively, use the code “LEANNE” at the Ana Luisa website checkout for 10% off!  

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 episode, I chat with one of Australia’s most popular thought leaders in mindfulness and meditation, Luke McLeod.  

For over 16 years, Luke has practiced and trained in a variety of different meditation techniques including, vedic, zen, vipassana, and general mindfulness.  

Luke is the founder of Soul Alive, Australia’s first dedicated virtual meditation studio. He is the host of the popular podcast, ‘Show Me Your Soul’.

In today’s episode, Luke and I discuss what exactly is mediation, the different types of meditation, the benefits of regular meditation, some beginner tips and how often we should meditate. We finish the episode with Luke taking us though a live mediation which I promise you will feel amazing!

To learn more about meditation with Luke follow him on his Instagram or his website.  

Ana Luisa Jewellery

I am super proud to announce that today’s episode is brought to you by Ana Luisa Jewellery.  

I’m excited to partner with this brand as they have a sustainable mission and their beautiful pieces of jewellery are stunning yet timeless, versatile, but mostly importantly affordable with pieces starting at just $US39.  

If you’re wanting to spoil yourself or your loved ones, check out the Ana Luisa website using this special link for 10% off as I can’t get enough of their gorgeous pieces. Alternatively, use the code “LEANNE” at the Ana Luisa website checkout for 10% off!  

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 week's episode, Leanne chats to Dr Gilly Hendrie who is a CSIRO research scientist with expertise in diet, nutrition, and obesity prevention.  

Gilly and Leanne chat about the results of Australia's largest personality and weight loss study that has been recently conducted by the CSIRO.  

The CSIRO's research focuses on the development and validation of dietary assessment methods and uses data to gain a deeper understanding of dietary patterns, including the development of diet quality metrics.  

Find out what the research tells us and how it affects you.  

For more information, or to take the new CSIRO Diet Types quiz, head to  www.totalwellbeingdiet.com.  

GoodnessMe  

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 episode, I interview Dr. Gina Cleo, a charismatic habit expert, dietitian and science communicator who is passionate about translating research into simple, actionable strategies for peak performance, health and wellbeing.  

Gina holds a PhD in habits and is recognised as a thought leader and expert advisor in all areas of behaviour change including business, corporate, mindset and lifestyle habits.  

Gina runs the Habit Change Institute where she teaches evidence-based strategies for achieving long-term, success through the power of habits.  

Gina and I start the episode by discussing what exactly is a "habit" and how we develop one. We chat about the neuroscience behind habits, the difference been a habit and a behaviour, how long it really takes to form a habit (this will surprise you!), how to stop rewarding ourselves with food or alcohol, tips to break unhealthy habits, how motivation ties into habits and long term success and how to actually achieve your goals.  

To learn more about habits with Gina follow her on her Instagram or her Habit Change Institute website.  

Ana Luisa Jewellery

I am super proud to announce that today’s episode is brought to you by Ana Luisa Jewellery.  

I’m excited to partner with this brand as they have a sustainable mission and their beautiful pieces of jewellery are stunning yet timeless, versatile, but mostly importantly affordable with pieces starting at just $US39.  

If you’re wanting to spoil yourself or your loved ones, check out the Ana Luisa website using this special link for 10% off as I can’t get enough of their gorgeous pieces. Alternatively, use the code “LEANNE” at the Ana Luisa website checkout for 10% off!  

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!