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Leanne Ward NutritionAuthor: Leanne Ward
Your weekly serving of expert, evidence-based health and nutrition advice. Leanne Ward is a world-renowned dietitian, nutritionist and health coach with over 10 years of nutrition experience and over 300000 followers on her Instagram (@the_fitness_dietitian) and 380000 on her TikTok (leanne_ward_nutrition). Leannes focus is gut health, emotional eating and sustainable fat loss. Leanne also interviews expert guests to give you the most accurate, up to date health and nutrition information available. Subscribe to never miss an episode. Language: en Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Sauna Science: How Heat Supercharges Recovery, Heart Health & Longevity (with Professor Julien Périard)
Episode 152
Tuesday, 4 November, 2025
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.
