Listener Q&A with Leanne and Antonia!


My co-founder Antonia Bannasch is co-hosting the show with me as we answer listener questions on a wide array of topics, from gut health to digestion to bloating issues, the connection between the sinus, the lungs and the brain, the benefits of walking, and a whole lot more.

Visit for the complete show notes of every podcast episode.

Topics Discussed in this Episode:

  • Our experience with the 50 Different Foods in 7 Days Challenge

  • The connection between the sinus, the lungs, and the brain

  • The benefits of 10 minutes of brisk walking per day

  • The benefits of increasing your daily intake of vegetables by 2.5 portions

  • What to do about bloating

Key Takeaways:

  • Our health is interconnected not only at a macro level but at a micro level, in terms of the bacteria in our bodies.

  • One of the remedies or part of the cure for PTSD could be addressing the gut bacteria.

  • A study shows that 10 minutes of brisk walking per day for 7 days can result in the following health benefits: increased physical fitness, greater ease of performance of everyday physical activities, improved mood, improved quality of life, increased body leanness and healthier weight, and a 15% reduction in the risk of early death.

  • Human beings are made for walking. Our bodies are designed to walk. So obviously, if we don’t do what we are designed for, we will get ill.

  • 10 minutes of brisk walking per day has the effect of increasing mood and overall energy levels of up to three hours afterward.

  • Sitting is a silent killer and one hour of exercise isn’t going to make up for 10 hours of sitting at the desk.

  • The person that does an hour of intense physical activity and then sits for eight hours is only 4% less sedentary than the person who doesn’t exercise at all.

  • A 2017 study conducted by the Imperial College of London found that an increase in daily diet by just 2.5 portions of vegetables resulted in the following benefits: 16% reduction in the risk of heart disease, 18% reduction in the risk of stroke, 13% reduction in the risk of cardiovascular disease, 4% reduction in the risk of cancer, and 15% reduction in the risk of premature death. And higher intakes of fresh vegetables resulted in even greater benefits.

Action Steps:

  • If you haven’t yet tried the 50 Different Foods in 7 Days Challenge, have a go at it! Just record the different food types you eat every day and see how many you could get to at the end of 7 days.

  • Do at least 10 minutes of brisk walking every day.

  • Increase your daily intake of vegetables by at least 2.5 portions.

  • Keep a food diary and try to identify the foods that could be the cause of some bloating.

Antonia said:

“We are not supposed to sit at a desk for 8 hours, we are supposed to walk. It’s a basic human function… Modern life has just changed so much over the last 150 years that our biology hasn’t really caught up with that sort of big massive change in our living habits.”

Leanne said:

“Heighten your awareness to what’s going on within your body, how you feel and respond to certain things… And think about health span, not lifespan. It isn’t about living a long life… it’s about living a healthy life.”

Thanks for listening!

If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.

If you want more information on any of the tests that we’ve talked about, drop us an email and we can get some information out to you.

If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts.

Links to things we discuss in the show:

More from Leanne Spencer:

Bodyshot Performance

Bodyshot Performance Limited Facebook page

Remove the Guesswork BOOK by Leanne Spencer
Rise and Shine BOOK by Leanne Spencer

Leanne’s Email

Share this post with your friends

Scroll to Top