If you have taken iron supplements for months and your ferritin still is not coming up, there is a physiological reason for that. And it is not your fault.

A study published in The Lancet Haematology found that taking iron supplements on consecutive days actually blocks absorption due to a hormone called hepcidin, and that alternate-day dosing improved iron uptake by 40 to 50%. This is one of the most practically useful pieces of research the show has covered, and Leanne and Susie break it down clearly so you know exactly what to do differently.

This week also includes a straight-talking collagen segment, the fibre maxing trend assessed honestly, and a review of the new Woolworths high-protein meal range.

In this episode:

• The fibre maxing trend on TikTok and Instagram: why Leanne and Susie actually support the idea, what most people get wrong about increasing fibre too quickly, and why processed fibre from bars and wraps is not the same as fibre from whole foods
• Why consistency with fibre matters more than volume, what happens to your gut during travel and weekend eating, and the three things that need to work together for good digestive health
• The Lancet Haematology iron absorption study: what hepcidin is, why it blocks iron absorption for 24 hours after a high dose, and why taking iron every day may actually be preventing your levels from improving
• Why alternate-day iron supplementation improved absorption by 40 to 50% compared to daily dosing, and the practical implication for how much to take and when
• Whether an iron infusion is still preferable for people who struggle with oral supplements, why follow-up blood tests are essential, and the one mistake Leanne sees women make once they start feeling slightly better
• The new Woolworths Teriyaki Chicken Bowl reviewed: 35 grams of protein at $12, brown rice, edamame, and quinoa, what a client who tried it actually said, and whether frozen meals might genuinely be the better option in this category
• The collagen evidence honestly assessed: what the research actually shows for skin, joints, and wrinkle depth, why you need to take it daily for 8 to 12 weeks to see results, and the specific trademarked peptide called Verisol that has the most clinical research behind it
• Why marine collagen is not superior to bovine collagen despite what you have seen online, how much you need for skin versus joint health, and why some brands charging $80 to $90 are not giving you anything better than a well-formulated $37 option

See omnystudio.com/listener for privacy information.

If you shop at Aldi regularly or have been thinking about adding it to your grocery rotation, this episode is going to save you time and money. Leanne and Susie share their personal Aldi favourites, the specific products they recommend to clients, and the ones that look good but do not stack up.

And if you have ever used AI to get nutrition advice, track your intake, or build a meal plan, there is a study published earlier this year that you genuinely need to hear about.

In this episode:

• The Aldi products Leanne and Susie actually buy and recommend, across fresh produce, protein, dairy, snacks, frozen meals, and a few honest indulgences. Specific product names included, no vague recommendations
• Why the leafy greens at Aldi outperform the major supermarkets for freshness and shelf life, and how to store them to make them last even longer
• The Aldi protein yogurt, low-carb protein bread, beetroot hummus, tuna bean cups, and almond butter that both dietitians put on their regular shopping list and why
• A new study from March this year published in Frontiers in Nutrition comparing AI-generated diet plans against dietitian-designed plans: AI underestimated calories by up to 600, protein by 20 grams, and carbohydrates by 100 grams. Not a small margin of error, a significant one
• Why the false confidence AI creates around calorie and nutrient counts is the real danger, and the specific situations where Leanne and Susie would and would not use it in a nutrition context
• The Mission Carb Balance wrap reviewed: 16 grams of fibre and four grams of carbohydrate per wrap, a five-star health rating, and Leanne's strong views on why this product is not what it appears to be
• Why ultra-processed, low-carb wraps with modified wheat starch, wheat gluten isolate, and 16 grams of added fibre are a problem for most women's digestive health, and what to eat instead
• The creatine and heat question answered properly: can you add creatine to porridge, baked oats, or warm drinks without losing its effectiveness? What temperatures and time frames matter, and the one mistake Leanne sees clients make all the time with their creatine drink bottle

See omnystudio.com/listener for privacy information.

Six Australians have developed acute liver failure after purchasing counterfeit weight loss peptides online. The TGA and the Victorian Department of Health have both issued urgent warnings this week. And yet these products are still a Google search away from anyone who wants them.

If you have seen retatrutide or any weight loss peptide being promoted on TikTok or Instagram, or you know someone who has bought one through a gym contact, a beauty clinic, or an online supplier, this episode is essential listening.

Leanne and Susie cover the full picture this week: what these peptides actually are, why buying them outside of a prescription is genuinely life-threatening, and what you should do instead if weight loss medication is something you are considering.

In this episode:

• The breaking Australian story: six people in acute liver failure after purchasing counterfeit retatrutide, what happened, how they obtained it, and the urgent warning now issued by the TGA and the Victorian Department of Health
• What retatrutide actually is, where it is in the clinical trial process, and why it is not approved in Australia regardless of what you have seen promoted online
• Why buying weight loss peptides outside of a prescription is not a grey area: the comparison to buying illicit drugs off the street, what contaminants and counterfeit ingredients can do, and why there is no coming back from liver failure
• The right way to access weight loss medication in Australia if it is appropriate for you, what a proper prescription process looks like, and why doing it correctly is not as difficult or expensive as people assume
• New research from over 83,000 people published in the Journal of Nutrition: which of the five most well-regarded healthy eating patterns performs best for people with high blood pressure, and why the result confirms what dietitians have been saying for decades
• What the DASH diet actually requires in terms of fruit and vegetable intake, why most people who think they are following it are not eating anywhere near enough plant food, and the sodium-to-potassium ratio that makes the biggest difference to blood pressure
• The Campbell's Gut Goodness Bone Broth reviewed: 20 grams of protein per pack, Monash low FODMAP certified, acacia prebiotic fibre, less than 300 milligrams of sodium per serve, and a clean ingredient list that genuinely impressed both Leanne and Susie
• Thaumatin: what it is, where it comes from, why it sounds more alarming than it is, how it compares to stevia and monk fruit, and whether it is safe to consume

See omnystudio.com/listener for privacy information.

Most women who are trying to eat well are getting carbohydrates wrong. Not because they are eating too many, which is what they usually assume. Often because they are eating too few of the right ones and too many of the wrong ones at the wrong times.

This week Leanne and Susie break down one of the most misunderstood topics in women's nutrition, what too little carbohydrate actually looks like in the body, what too much of the wrong kind does over time, and how to find the sweet spot that matches your actual activity level, hormones, and goals.

Plus, PCOS has a new name. Published in The Lancet in May this year, it is now being referred to as PMOS, and the reason behind the change tells you a lot about how the medical world is finally starting to understand this condition more accurately.

In this episode:

Why PCOS has been renamed PMOS in a landmark article published in The Lancet, what the name change actually reflects about the condition, and why it matters for the 8 to 13% of women living with it right now

The surprising truth about polycystic ovaries: why there are not actually more cysts, and what is really happening in the ovaries of women with this condition

Why an anti-inflammatory diet, inositol, and working with a dietitian long-term are central to managing PMOS, and why medication alone will not move the needle the way lifestyle can

The signs you are not eating enough carbohydrate: ongoing fatigue despite normal blood tests, poor exercise performance, constant cravings, difficulty concentrating, and never feeling full after meals

The signs you are eating too many of the wrong carbohydrates, why the combination of too few quality carbs and too many refined ones is the pattern Leanne and Susie see most consistently in their clinics

Why being in carbohydrate no man's land, not low enough for ketosis but not high enough to support metabolism, is one of the most common reasons women stall when trying to lose body fat

How carbohydrate needs are highly individual and change depending on body size, activity level, hormones, life stage, and whether you are breastfeeding, perimenopausal, or training intensively

The quality carbohydrates to focus on at each meal, and the refined ones that are quietly slipping in while women are avoiding rice at lunch and sweet potato at dinner

The new Uncle Tobys Protein Quick Oats reviewed: where the 8 to 9 grams of protein is actually coming from, whether it is enough for women with fat loss or body composition goals, and when Leanne would and would not recommend it

The best frozen fish in Australian supermarkets ranked: Sealord, Birdseye, Findus, the Coles wild caught fish fingers, and the steam fresh range reviewed by fish percentage, protein, and taste

Work with Leanne or Susie:

Winter is one of the best times to work with a dietitian, with fewer social events and more structure. Leanne is at leannewardnutrition.com.au and Susie is at susieburrell.com.au.

Shop Designed by Dietitians:

Support your protein, creatine, magnesium, and collagen needs with science-backed supplements at designedbydietitians.com

See omnystudio.com/listener for privacy information.

Everyone is asking AI about their diet. Recipes, meal plans, protein targets, what to eat for weight loss. And some of what it spits out is genuinely useful. Some of it is wrong. And some of it, as one American celebrity found out the hard way after buying a fake celebrity-endorsed Jell-O diet, can actually make you unwell.

This week Leanne and Susie give their honest take on exactly what AI can and cannot do when it comes to nutrition, where it is actually worth using, and the specific reasons why it will never replace the kind of personalised advice that accounts for who you actually are.

Then they go deep on one of the most-requested topics the show has ever had: a comprehensive guide to the best gluten-free products in Australian supermarkets right now.

In this episode:

The Jell-O diet scandal that kicked off this conversation, why fake celebrity diet endorsements generated by AI are now a genuine public health concern, and how to spot them

Where AI genuinely helps with nutrition, including getting recipe ideas from pantry leftovers, converting a meal plan into a shopping list, and even making your food photography look better

The critical limitations of AI diet advice: why it defaults to population averages, cannot account for your individual nutrient needs, does not know the Australian supermarket, and will simply agree with whatever you tell it rather than pushing back when you are wrong

Why accountability is the single biggest thing AI cannot replicate, and why that matters more than most people realise when it comes to actually getting results

The gluten-free product guide for Australian supermarkets in 2025: Leanne and Susie's current recommendations across bread, crackers, cereals, frozen meals, sauces, snacks, and more, including the specific brands and products they actually recommend to their celiac and gluten-intolerant clients

Why newly diagnosed celiac clients make one consistent mistake with gluten-free eating, and the simple shift that saves money and dramatically improves nutrition at the same time

The Health Lab Pistachio and Rose Protein Super Treat reviewed: beautiful packaging, white chocolate as the first ingredient, and 12% saturated fat. Is it a protein bar or a chocolate bar with good PR?

How to eat well after leaving home on a tight budget: the smartest protein sources for young people who have zero cooking experience, very little money, and a toaster

Shop Designed by Dietitians:

If your diet needs a boost of protein, creatine, magnesium, or collagen, explore the evidence-based range formulated by two Australian dietitians at designedbydietitians.com

Keep sharing The Nutrition Couch with the people in your life who need it. Over 5.5 million downloads and counting.

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If you are thinking about having a baby in the next year or two, or you have been trying for a while and wondering if your nutrition could be doing more, this episode is a genuinely useful place to start.

And if you are in your 20s or 30s and have not had a blood test recently because you feel fine and assume everything is probably okay, Leanne and Susie have something to say about that too.

This week on The Nutrition Couch, they dig into the nutrition and lifestyle strategies that actually move the needle on fertility outcomes, what the research says about diet patterns, key nutrients, and male fertility, and the common mistakes that quietly work against conception that most women have never been told about.

In this episode:

The Australian longitudinal study of over 5,000 women linking anti-inflammatory dietary patterns to better fertility outcomes, and what that actually looks like on a plate day to day

The key nutrients that appear time and time again in fertility research: omega-3s, vitamin D, vitamin E, and natural folate, why food sources beat supplements in almost every case, and the one supplement Susie did take during pregnancy

The MTHFR gene mutation: what it is, how common it is, why women with this mutation should not be taking synthetic folate in standard prenatal supplements, and how to find out if you have it

Why male fertility contributes to 40 to 50% of fertility challenges and is chronically overlooked, and what partners should actually be doing differently

The under-eating and overtraining pattern that silently disrupts ovulation and hormonal health even in women who appear to be doing everything right

The truth about caffeine and fertility: the research does not say what most people assume, and Susie explains exactly how much is genuinely safe if you are trying to conceive

The blood tests Leanne recommends for every woman in her 20s and 30s, including the ones most GPs do not automatically order, and the vague symptoms that are easy to dismiss but might actually signal something easily fixed

Why low ferritin is one of the most underdiagnosed and undertreated issues in young Australian women, and Susie's case study of a client whose iron had been dangerously low for two decades without anyone properly addressing it

The Harvest Pantry Protein Smoothie reviewed: clean ingredients, impressive packaging, and a protein claim on the front of the pack that requires an asterisk the size of a footnote to actually be true

The nine-month-old baby and solids question: how much milk is too much, why iron should be the focus of every meal at this age, and the feeding order that makes a bigger difference than most parents realise

Shop Designed by Dietitians:

Looking to support your protein, creatine, magnesium, or collagen intake with evidence-based supplements made in Australia? Visit designedbydietitians.com

Keep sharing The Nutrition Couch with the women in your life. This is exactly the kind of episode worth passing on.

See omnystudio.com/listener for privacy information.

Most Australians eat chicken schnitzel regularly. Most are unknowingly buying one where barely a third of the product is actually chicken.

This week Leanne and Susie went through every pre-crumbed and frozen chicken schnitzel option across Coles, Woolworths, and Aldi, checked the labels, compared the protein and chicken percentages, and came back with a definitive ranking of which ones are genuinely worth buying and which ones are quietly ripping you off.

Spoiler: the best option in the whole supermarket is not what most people expect.

In this episode:

A full ranking of supermarket chicken schnitzels by chicken percentage and protein content, including the specific products from Woolworths, Coles, Aldi, Lilydale, Steggles, and Cleavers Organic that Leanne and Susie actually recommend

Why some schnitzels are as low as 28% chicken, what is filling the rest of the product, and the one word to look for on the label that almost always signals a better option

Why a chicken schnitzel from the supermarket has roughly half the protein and double the calories of a plain chicken breast, and how to build it into a meal without undoing your nutrition goals

How to make a significantly better version at home in under 10 minutes using ingredients you probably already have, including an air fryer method Susie swears by

New research from a 25-year longitudinal study at the University of Manchester on breakfast timing, cognitive ageing, and why the timing of your meals in older age is a more important health marker than most people realise

Why your parents eating dinner at 5pm might actually be a sign they are ageing well, and the subtle shift in meal habits that can signal early cognitive decline worth paying attention to

Flavoured Medjool dates: the True Dates range reviewed, why dates have a significant health halo that the numbers do not fully support, and when Leanne actually recommends them to clients

The high-protein yogurt question answered: is it actually worth paying more for Chobani, YoPro, or Coles Perform over standard Greek yogurt, and when does the extra protein genuinely matter

Shop Designed by Dietitians:

If your protein, creatine, magnesium, or hydration needs a bit of a boost, explore the full evidence-based range at designedbydietitians.com

Keep telling your friends about The Nutrition Couch so this show can keep reaching the people who need it.

See omnystudio.com/listener for privacy information.

If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you.

New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection.

Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you.

Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful.

In this episode:

The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now

The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement

Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed

Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending

The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly

The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause

The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise

Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic

Shop Designed by Dietitians:

The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com

Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.

See omnystudio.com/listener for privacy information.

You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right?

Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run.

In this episode:

The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think

Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls

The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying

Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch

The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day

Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement

A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s

The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch

Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend

Shop Designed by Dietitians:

Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range.

Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most.

See omnystudio.com/listener for privacy information.

The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon.

But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel?

This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty.

In this episode:

How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves

Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein

The entrée trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering

Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check

Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you

Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume

The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar

The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no

Shop Designed by Dietitians:

Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range.

Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link.

See omnystudio.com/listener for privacy information.