The Nutrition Couch

If you’re trying to lose weight, manage stress, or just feel better in your body, this episode connects the dots between what’s on your plate and how you actually feel.

This week on The Nutrition Couch:

A viral article claims cottage cheese, berries and seeds are the “best breakfast for weight loss.” We unpack whether it’s genuinely superior — or just smart marketing.

Plus, a major Australian dataset of over 45,000 people has found a strong link between higher fruit and vegetable intake and lower psychological distress. Women in particular saw greater benefits at higher vegetable serves.

We break down:

• Why protein + fibre still matters at breakfast

• Whether cottage cheese is worth the hype

• The gut–brain connection and mood regulation

• How many veggie serves actually make a difference

• The sugary drink–depression link

• A new high-protein Coles Perform barramundi option

• And the viral “Japanese cheesecake” trend (and why it’s not actually cheesecake)

If you want simple, science-backed ways to support fat loss, mood and energy — without extremes — this one’s for you.

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Is brain fog getting worse in menopause?

Trying to lose weight but nothing works anymore?

This episode explores new research on creatine and cognition — and why willpower isn’t the real reason weight loss stalls.

Here’s what we cover:

• A new 8-week randomised controlled trial on creatine in peri- and menopausal women
• What actually improved: memory, mental fatigue and cognitive performance
• Why women may store less creatine than men
• Whether all forms of creatine are equal

Plus:

• CSIRO data from 78,000 Australians shows why structured meal planning leads to more weight loss
• Why willpower fails when planning is absent
• The psychology behind “starting again Monday”

We also review the new Cobs Popcorn Bars — are they really a healthy lunchbox option?

And we answer a listener question: why are your measurements dropping but not the scale?

Leanne and Susie are dietitians and co-founders of Designed by Dietitians. As always, the discussion is evidence-led and practical.

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Peptides are the newest anti-ageing obsession.

Injected. Micro-dosed. Marketed as skin-saving, hormone-balancing, fat-loss miracles.

But are peptides actually evidence-based… or just another expensive wellness trend?

In this episode of The Nutrition Couch, we break down the truth about peptides, influencer marketing, regulation gaps, and what the science really says before you spend hundreds of dollars chasing “anti-ageing”.

🧬 Peptides: What You Need to Know

• What peptides actually are (and why you already consume them daily)
• The crossover with GLP-1 medications
• Why buying peptides online is risky
• The regulation problem most people don’t realise
• The anti-ageing basics that outperform supplements

🌾 TikTok “Fibremaxxing”

• Are Australians really low in fibre?
• Whole food fibre vs added inulin and chicory root
• How to increase fibre without bloating
• The weekend eating trap that ruins gut health
• The simple formula to hit 25–30g per day

🥣 Product Review: High-Protein Cereal

• Coles’ new high-protein cereal analysed
• Why protein on the label isn’t enough
• The key ingredient missing
• Who it might suit

🥤 Coke Zero vs Diet Coke

• Is diet soft drink actually bad?
• Aspartame and cravings
• How often is too often?
• How to reduce reliance without extremes

If you care about anti-ageing, gut health, fibre intake, weight regulation, or cutting through online nutrition misinformation — this episode will give you clarity.

For evidence-based supplements, explore Designed by Dietitians at designedbydietitians.com.

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The US has released new dietary guidelines, and they’ve already caused a nutrition firestorm. Higher protein targets. More dairy. Fewer carbs. A tougher stance on ultra-processed foods.

But do these changes actually matter, especially if you live in Australia?

In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down what’s changed, why it’s controversial, and what’s genuinely useful versus what can be ignored.

Then we get practical, because real nutrition decisions happen in lunchboxes and supermarket aisles, not food pyramids.

In this episode:

• The new US dietary guidelines and why they’ve divided dietitians

• Higher protein targets, dairy’s comeback, and the carb rethink

• What this could signal for future Australian guidelines

• Why ultra-processed foods are finally being called out

Plus:

• A simple lunchbox formula that actually works

• Why kids’ lunches are often low in protein, and easy fixes

• The truth about protein meat snacks and “no nitrate” options

• A high-protein milk worth considering

• Are fermented veggies really worth it for gut health?

If you want clear, practical nutrition advice without hype or fear-mongering, this episode is for you.

Hit play, and subscribe so you don’t miss next week’s discussion.

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January is hectic, decision fatigue is real, and eating well can start to feel exhausting.

In this episode, Leanne and Susie break down meal prep that actually works in real life, the sneaky way fries creep into your week, and what to order when fast food is the only option.

No extremes. No guilt. Just systems that make healthy eating easier in 2026.

In this episode, we cover:

• The simplest meal prep system to save time and mental load (without cooking every meal)

• The best foods to batch prep and what not to prep because it turns soggy

• Why convenience foods are not “cutting corners” and how to drop the guilt

• How long common prepped foods actually last in the fridge and freezer

• Freezer hacks that reduce waste and stop boredom

• The “Fry Creep” problem, how many fries is really a serve, and the once-a-week rule

• Leanne’s fry quality filter and how to enjoy chips without overdoing it

• A new freezer-friendly, high-protein seafood option for busy nights

• Smarter picks at Maccas, KFC, and Subway when you need something fast

This episode is perfect if you want to eat well this year without burnout, perfectionism, or overthinking every meal.

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Cravings feel powerful, frustrating, and often completely out of your control.

But what if most cravings aren’t random at all?

In this first episode of The Nutrition Couch for 2026, Leanne and Susie unpack what’s really driving cravings, why willpower is not the problem, and how simple changes to your day can make a huge difference.

They also break down new research linking diet quality to better sleep, review a popular lower-calorie ice cream, and tackle a listener question on why low-carb wraps aren’t the health food they’re marketed to be.

In this episode, you’ll learn:

• Why blood sugar dips are one of the biggest hidden drivers of sugar cravings

• How restricting carbs earlier in the day often backfires by 4pm

• The difference between true cravings and habit-based or emotional eating

• Why after-dinner cravings are often learned, not physiological

• How stress, fatigue, boredom and “reward eating” can disguise themselves as hunger

• A simple way to interrupt cravings without relying on willpower

• New research showing higher fruit, vegetable and whole-grain intake is linked to better sleep quality that same night

• Whether lower-calorie ice creams are worth it nutritionally

• Why low-carb wraps are more processed than many people realise, and what to choose instead

Subscribe so you don’t miss a Wednesday episode, and send your listener questions or word of the year via Instagram.

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Want to enjoy Christmas without the food hangover?

Leanne and Susie share simple, realistic strategies to enjoy the festive season without overeating or falling into the “all or nothing” trap.

In this episode:

• The mindset that leads to festive bingeing
• Portion and pacing tricks that actually work
• How to enjoy your favourites without feeling stuffed
• When to get back on track (hint: it’s sooner than you think)

Press play to feel lighter, calmer and more in control this Christmas.

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This week we’re tackling the big one for party season: alcohol. Leanne and Susie break down how much is too much, why “just one glass” is rarely one glass, and the simple rules that prevent Christmas weight gain.

Inside the episode:

• The truth about alcohol, hormones and cancer risk
• Why you might be drinking more than you think
• Party-season rules to protect sleep, energy and metabolism
• The canapé traps that lead to hidden weight gain
• Susie’s new favourite Woolies protein find
• Listener question: Is swimming actually good exercise for fat loss?

Perfect if you want to enjoy December without the blowout.

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Are the foods in your trolley really Australian owned, and should you be worried about MSG or that 2-kilo overnight weight jump after a salty meal?

In this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell unpack how to support Aussie-owned brands, the real story on MSG, and why salt can make the scales jump without you gaining body fat.

In this episode, we cover:

The Aussie-owned supermarket brands worth supporting

• Why there are so few 100% Australian-owned and operated food companies on our shelves

• The big-name Aussie brands Leanne and Susie actually buy, including cereals, dairy, oils, snacks and condiments

• How Australian ownership, local jobs and higher ingredient standards often translate to better nutritional quality

• Fun facts about Sanitarium’s not-for-profit structure and SPC as the last remaining Australian-owned fruit and veg processor

• Smaller state-based dairies and boutique brands to look out for in your local supermarket

MSG: what the science says vs what social media says

• What MSG actually is, how it’s made, and why glutamate naturally occurs in foods like tomatoes, mushrooms and cheese

• How to spot MSG and other flavour enhancers on labels (621, 635 and friends)

• Why major health bodies consider MSG safe at normal intakes, and why “Chinese restaurant syndrome” hasn’t held up in blinded trials

• The real issue: ultra-processed, highly flavoured snacks that drive overeating, especially in kids

• Common supermarket foods that still contain flavour enhancers, and how to choose plainer, less “more-ish” options instead

Product Spotlight: the Moroccan tomato dip Leanne and Susie love

• A deep dive on Tahini Miri Moroccan Matbucha, a chunky tomato-based dip with 87% tomatoes

• Why the ingredient list is so impressive compared to most dips in the fridge section

• How to use it: on veggie sticks, crackers, omelettes, eggs, sourdough or as a salsa-style base for quick meals

• Why cooked tomato products are a great way to boost lycopene and plant intake, especially during party season

Salt, fluid retention and “overnight” weight gain

• The recommended daily sodium and salt limits for healthy adults, and how much Australians are actually having

• Why your weight can jump 1–2 kilos after a salty meal or takeaway, even if you’ve been eating well

• Who genuinely needs to watch salt more closely (e.g. high blood pressure, kidney or fluid issues) and who doesn’t need to stress over a pinch in home cooking

• Simple label-reading rules: what counts as low, moderate and high sodium per serve

• Practical ways to cut back on salt without eating bland food, using herbs, spices and smarter product choices

• How to keep party-season canapés, chips and takeaway in check without feeling deprived

Plus

• How Leanne and Susie think about “supporting local” in a realistic, supermarket-based way

• Why choosing more minimally processed options automatically helps with both salt and additive intake

• Reassurance that balance matters more than perfection when it comes to salt, MSG and processed foods

If your goal is to shop more consciously, support local brands, and stop panicking about every ingredient on the label, this episode will give you a clear, calm roadmap.

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This week on The Nutrition Couch, Leanne and Susie unpack three huge topics women are constantly asking about: fasting, constipation, and whether “natural Ozempic” supplements like berberine are worth the hype.

First up, they dive into intermittent fasting and why it often backfires for women, especially if you’re training hard, in your perimenopausal years, or constantly battling cravings and afternoon blow-outs. They talk through what the research actually says, how female hormones and muscle mass change the picture, and why a simple 12-hour overnight break from food may be the sweet spot for most women rather than extreme fasting windows.

Next, they break down the brand-new constipation guidelines from the British Dietetic Association, including the now-famous kiwi fruit recommendation, mineral-rich water, magnesium and that slightly outrageous “six to eight slices of rye bread a day” advice. You’ll hear what’s genuinely useful, what’s unrealistic in real life, and how to build a gut-friendly routine that goes beyond just “eat more fibre”.

In product spotlight, the ladies share their new favourite dip for summer entertaining, Yumi’s Capsicum & Roasted Cashew, and explain why it beats many cream-cheese-based dips nutritionally. They also give practical platter strategies to keep portions, costs and calories in check without feeling like you’re on a diet at the party.

Finally, they tackle a listener question about berberine, the supplement being pushed online as “nature’s Ozempic”. Leanne and Susie explain what the science really shows for blood sugar and weight, the doses used in research, why side effects are more common at effective doses, and why it is absolutely not equivalent to GLP-1 medications. They share the simple, proven strategies that do more for metabolic health than chasing a miracle capsule.

In this episode:

• Fasting and female physiology: why skipping breakfast can tank performance, worsen cravings and backfire for many active women, and when a gentle overnight fast may still have benefits.
• New constipation guidelines: the role of kiwi fruit, mineral-rich water and magnesium, why “more and more fibre” isn’t always the answer, and realistic ways to get things moving again.
• Summer platter upgrade: a healthier capsicum and cashew dip, smart portion tricks, and how to build a party platter that tastes amazing without blowing your goals or your budget.
• Berberine under the microscope: why calling it “natural Ozempic” is misleading, what it can and can’t do for blood glucose, and when you’re better off with lifestyle changes or prescribed medication.

If this episode helps you rethink fasting or finally sort your gut and “magic pill” confusion, please follow the show, tap 5⭐, and share it with a friend who’s always starting a new diet on Monday.

To explore our evidence-based supplement range, including our new Hydrate mix for summer, head to Designed by Dietitians.

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