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.

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

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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:

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