This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell tackle two big food questions women are asking right now — and the science behind them.

1. Do You Really Need to Ditch the Dinner-Time Carbs?
   • Why so many of us eat rice, pasta and bread on autopilot — and how to know if your body really needs it.
   • Smart swaps to lighten your dinners without cooking two separate meals.
   • How to balance portions when your partner or kids eat more than you.
   • Real-life hacks for burgers, curries and creamy sauces that still taste amazing.
2. The Fibre That Could Protect Your Liver
   • New research from Nature Metabolism linking inulin — a type of prebiotic fibre — to better liver health and reduced inflammation.
   • What fatty liver actually is (and why it’s not just about alcohol).
   • Easy ways to add more inulin-rich foods like leeks, asparagus and artichokes into your week.
   • Kitchen hacks to save time: how to freeze flavour cubes of onion, garlic and leek for gut- and liver-friendly cooking.
3. The Portion-Control Dessert We’re Loving
   • The Mars Bar frozen dessert bar (yes, really). Why one perfectly portioned treat can work better than “healthy” dessert substitutes.
4. Listener Question: Should You Eat the Dressing in Salad Kits?
   • The verdict on supermarket salad kits — and why those tiny dressing sachets aren’t the problem.
   • How to make them a satisfying lunch or dinner shortcut without the food guilt.

Leanne and Susie wrap up with a reminder that balance matters most: simple swaps, not food fear, make nutrition work long-term.

Designed by Dietitians

Created by Leanne Ward and Susie Burrell, our Designed by Dietitians range gives busy women science-backed supplements that actually work — no fluff, no filler.

• Protein for strength and recovery
• Creatine for women
• Triple magnesium for muscle and sleep support
• Collagen for skin and joints
• Hydration range for energy and focus

Explore the range at designedbydietitians.com and tag The Nutrition Couch on Instagram while listening to go in the draw to win a Hydration Pack.

See omnystudio.com/listener for privacy information.

Are you avoiding foods just because you can’t pronounce an ingredient? You’re not alone — but this week, we unpack why obsessing over “seed oils” and additives can sometimes do more harm than good.

In this episode, Leanne and Susie explain how to actually read a food label, which additives are worth caring about (and which aren’t), and the 10-year window when your health habits matter most.

Inside this episode:

• Smart label reading: Why a long ingredient list doesn’t always mean “unhealthy,” how to judge the whole food, and what to focus on instead of fear-scrolling for “nasties.”

• The nuance on additives: The few ingredients dietitians really avoid — flavour enhancers 621/635, nitrates in processed meats (250 range), and certain emulsifiers like CMC, carrageenan, and polysorbate-80 — plus why dose and frequency matter more than perfection.

• Your 36–46 health wake-up call: New research shows this decade is when silent metabolic and hormonal shifts begin. Leanne and Susie share the simple screenings and habits that can genuinely protect your future health.

• Product spotlight: The protein pudding everyone’s talking about — how it stacks up nutritionally (hint: the calcium is impressive) and when it fits into a balanced diet.

• Listener question: “Do I really need protein powder?” The honest truth from two dietitians who own a supplement brand — and still say food first.

Take-home tip:

Stop aiming for perfection. Focus on patterns — not single ingredients. A balanced diet with mostly whole foods, enough protein, and regular movement will always matter more than avoiding a tiny emulsifier.

Connect with us:

Follow us on Instagram @the_nutrition_couch_podcast for more product reviews and label breakdowns, or submit your listener question for a future episode.

We also mention our own supplement range, Designed by Dietitians, and acknowledge our role as founders when discussed.

See omnystudio.com/listener for privacy information.

Are supermarket BBQ chickens a smart shortcut or something to avoid? Today, we separate facts from fear — plastic bags, heat lamps, skin vs breast, sodium, additives — and how to enjoy a “chook night” without the blow-outs.

We also rant (productively!) about convenient nutrition “rules”, seed-oil panic, and the “natural = healthy” trap. Plus, a Woolies pantry hack we genuinely rate: Lebanese-style grains with chickpeas that make a high-fibre lunch in minutes. We finish with your listener question: how to find whole-grain, protein-forward options on weekends when everything seems to be white bread.

In this episode

• BBQ chicken decoded: plastic packaging under heat, microplastics concerns, skin vs breast, sodium, stuffing, and MSG sensitivities — what actually matters for health and what doesn’t.

• Rant time (useful, we promise): convenient “rules” that only apply when it suits, seed-oil scaremongering, and why “natural” lollies with “fake fibre” aren’t a free pass.

• Product spotlight: Woolworths Lebanese-style grains & chickpeas — why the ingredient list stacks up, clever add-ins, and how to split the pouch into two balanced lunches.

• Listener Q: weekend grab-and-go wins when whole-grain options seem non-existent (Subway builds, Vietnamese rice-paper rolls, Mexican bowls, and pre-packing strategies that beat mindless snacking).

 

See omnystudio.com/listener for privacy information.

If you’ve ever felt “all in” Monday and “off the rails” by Friday, this one’s for you. Leanne and Susie unpack why behaviour change feels hard — and a practical self-coaching framework that actually survives busy seasons, social weekends, and end-of-year chaos.

What’s inside:

• Self-coaching that works: accept that hard is normal, aim for small wins over perfection, and laser in on controllables (planning, portions, swaps, timing).

• New research spotlight: how improving diet quality can reduce chronic musculoskeletal pain — benefits that aren’t explained by weight loss alone, from a UniSA study of 104 adults on a 3-month program. We cover the promise and the caveats. 

• Product review: Nice & Natural Protein Whole Seed Bars (seed-led, ~20% protein via soy crisps; sunflower and pumpkin seeds up front). Where they fit, when to use them, and our stance on additives vs real-world convenience. 

• Listener Q — “Fakeaway” weekend ideas: build-your-own burgers, taco/fajita boards, dumplings, deconstructed sushi bowls, thin-base pizzas, and portion-controlled desserts so you keep the fun, not the calorie hangover. Why the fakeaway trend is booming with cost-of-living pressures. 

• Quick tip from the lab: lighter-calorie days and occasional fasts can nudge inflammatory markers in the right direction — what the evidence does and doesn’t say. 

If this episode helped, follow the show, tap 5⭐, and send to a friend who’s “starting again on Monday.” Questions or product requests? DM us on Instagram @the_nutrition_couch_podcast.

See omnystudio.com/listener for privacy information.

This week on The Nutrition Couch, Leanne and Susie tackle the question that’s on everyone’s lips: Are Aussie berries safe to eat right now? We break down the new pesticide concerns, what it means for your weekly shop, and how to wash and store berries so they last longer.

We also dive into new omega-3 research on muscle health as we age, review a supermarket “light lunch” pack that looks better than it really is, and answer a listener’s question about sardines — are they the ultimate budget superfood?

In this episode:

• Aussie berries under review: What the latest pesticide concerns mean, and simple steps to keep your family safe.
• Omega-3 and muscle health: Why food sources work better than supplements for strength and healthy ageing.
• Lunchbox review: Our verdict on Primo’s ham-and-cheese “light lunch” pack — and smarter swaps you can make in minutes.
• Sardines spotlight: Cheap, nutritious, and packed with omega-3s — but are they for everyone?

You’ll also hear:

• The quick wash method that actually reduces pesticide residues on berries.
• How to spread omega-3 intake across the week without blowing the budget.
• Why processed meats are still an “occasional only” choice, even when marketed as high-protein.

If your diet could use a protein top-up, explore our scientifically formulated supplements at designedbydietitians.com.

See omnystudio.com/listener for privacy information.

How much sugar are you really eating each day — and what is it doing to your body?

In this episode of The Nutrition Couch, Susie and Leanne take a deep dive into the world of sugar and the fast-growing category of sugar alternatives. From coffee syrups and “healthy” bliss balls to slushies, sauces and acai bowls, we expose where hidden sugars are sneaking into your diet and why Australians are consuming almost triple the World Health Organization’s daily recommendation.

We also explore the cutting-edge science of allulose — a newly approved natural sweetener that looks, tastes and bakes like sugar but doesn’t spike blood glucose. Could this be the breakthrough that finally helps us cut down without sacrificing taste?

Inside this episode:

• The surprising amount of added sugar the average Australian eats every day
• The health consequences of sugar overload, from inflammation to insulin resistance
• The truth about “natural” sugars like honey, maple and coconut sugar
• The rise of sugar replacements — from artificial sweeteners to monk fruit, and now allulose
• Practical tips for reducing added sugars while still enjoying baking, coffee, and treats
• Our listener Q&A: How to make healthier swaps in your favourite baked goods

If you’ve ever wondered how to enjoy sweet foods without the downsides, this episode will give you the evidence-based guidance you need.

See omnystudio.com/listener for privacy information.

This week on The Nutrition Couch, Leanne and Susie unpack one of the hottest wellness trends right now: saunas. Could sitting in a sauna a few times a week genuinely lower inflammation, boost recovery, and even add years to your life? The science might surprise you.

Inside the episode:

• The research linking regular sauna use to heart health, longevity and mental wellbeing.

• How often (and how long) you really need to sit in the sauna for maximum benefit.

• Whether infrared saunas stack up against traditional Finnish styles.

• Why potassium deficiency is quietly on the rise — and the simple food swaps that can protect your heart.

• Our favourite low-sugar sparkling water swap for soft drinks.

• Listener Q&A: Osteopenia explained — diet, supplements, and the surprising role of jump training in bone strength.

If you’ve ever thought about investing in your own sauna, now might be the time. Thanks to our friends at Elevate Saunas, you can get $250 off selected sauna models with the code LEANNE250, or 10% off full-priced saunas with the code LEANNE10. Explore their range at Elevate Saunas.

See omnystudio.com/listener for privacy information.

Struggling to “be good” at restaurants, scanning every barcode, or wondering why your GLP-1 isn’t moving the dial? In this practical, myth-busting episode, Leanne and Susie unpack three big topics that drive real-world results:

1) Head vs body hunger (how to order smarter when eating out)

• Ditch “shoulds” that trigger later overeating and learn a simple decision flow to feel satisfied without blowing your goals.

• Real menu tweaks that reduce calories while keeping satisfaction high, plus how to balance the rest of your day when a meal is heavier.

2) Ultra-processed foods (UPFs): what the labels miss

• Why some cereals, breads, and convenience options can be smart choices despite scary ingredient lists, and when UPFs truly become a problem.

• A quick guide to reading labels without panic: fibre first, added sugars down, protein where it counts, and context over fear. Recent critiques of NOVA and simplistic scoring apps are pushing for more nuance. 

3) GLP-1 reality check: “I’ve only lost a couple of kilos — is it working?”

• What matters most alongside medication: strength training to protect muscle, appetite awareness to actually reduce intake, and realistic timelines by starting weight.

• Why results vary, and the red flags that signal you need tailored nutrition support, not just a script. Real-world data and 2025 trend reports show usage is surging — but habits still drive sustainable outcomes. 

Product watch (no endorsements): we analyse a new supermarket mini muffin aimed at kids. It’s still a packaged treat, but the fibre profile and ingredient order make it a comparatively better pick than many lunchbox snacks — and a handy freezer back-up for busy families.

Need support with sleep, recovery, and daily collagen? Explore our Triple-Magnesium blend and Collagen powderfrom Designed by Dietitians — formulated to complement a balanced diet and active lifestyle.

See omnystudio.com/listener for privacy information.

If you could lower your long-term dementia risk with everyday food choices, would you do it? This week we unpack new ANU-led research linking higher dietary magnesium with healthier brain ageing, then show you how to close the magnesium gap with real food and smart, practical routines. We also tackle a silent progress-killer for many women, unstructured weekend eating, and finish with a clear verdict on protein water.

What you’ll learn

• Magnesium → brain health, in plain English: What the study actually found, why midlife matters, and how much most adults should aim for in Australia. 

• Food-first ways to lift intake: Leafy greens, nuts and seeds, legumes and whole grains that fit busy lives, plus simple swaps that add up fast.

• When supplements help: A quick checklist for choosing a quality magnesium, including forms and tolerability. If you want a dietitian-formulated option, see our Designed by Dietitians Triple-Magnesium blend in cranberry lemonade.

• • Plan meals, not all-day grazing, especially on sport and errands days

  • Allow two indulgent meals, not two indulgent days

  • Do a Thursday or Friday top-up shop so fresh food is on hand

  • Be the venue booker, choose places with sides and veg so you enjoy the meal and still feel good

  • Drop the all-or-nothing mindset and reset at the very next meal

    Weekend eating without the blow-out:

     

• Are “nitrate-free” turkey slices actually better? Why they can still count as processed, what matters on the label, and why home-cooked poultry is the gold standard. 

• Listener Q: Protein water explained, where it came from, who it was designed for, and why most listeners are better off with whole-food protein or a standard shake. 

Why this episode matters

Dementia risk rises with population ageing, so earlier, consistent habits give you the best shot at protecting brain health, especially for women who are often under the magnesium RDI.

See omnystudio.com/listener for privacy information.

How would you describe your relationship with food? For many women, it’s complicated — shaped by childhood diets, family comments, or decades of restriction that leave deep imprints on how we eat today.

In this week’s Nutrition Couch, Susie and Leanne open up the conversation on food trauma:

• What it is, how it starts, and the hidden ways it can sabotage eating patterns and weight goals.

• Why early experiences like dieting with your mum or comments from a grandparent can echo into adulthood.

• The first steps to bringing awareness and healing so you can finally enjoy food without guilt or fear.

We also unpack two big nutrition talking points making headlines:

• New research on diet soft drinks — why one diet soda a day may raise type 2 diabetes risk even more than sugary soft drink, and what this means for everyday choices.

• Creatine and kidney health — is it really dangerous? We break down the science and bust one of the most persistent supplement myths.

Plus, we share a new wholefood snack bar find that might just earn a spot in your trolley.

Whether you’re navigating food struggles, curious about the latest health research, or just looking for practical dietitian-approved advice, this episode is packed with insights to support both your health and your mindset.

See omnystudio.com/listener for privacy information.