The Nutrition Couch

You’ve been told to cut cake, ban wine, and throw out the chips… But what if your favourite soul food is the secret to actually sticking to your weight loss goals?

In this episode of The Nutrition Couch, Leanne and Susie unpack:

🎂 Why eating cake (yes, really) may improve weight loss outcomes

New research shows that planned indulgences help reduce cravings, increase satisfaction, and prevent rebound bingeing. Learn how to choose your “soul foods” — and why not all treats are worth the calories.

🧪 The cookware in your kitchen could be disrupting your hormones

From non-stick pans to plastic utensils, we break down the evidence on endocrine-disrupting chemicals (EDCs), including PFAS, BPA, black plastics and silicone bakeware — and what to use instead for safer everyday cooking.

🛒 Supermarket find: Aldi’s Immune Vitality wellness shots

They’re viral on TikTok and popping up in trolleys everywhere — but are they worth the $6.99 price tag? We analyse the ingredients, sugar content and when they might actually be useful.

🫒 Cooking oils decoded: what to use when olive oil’s too expensive

We get real about extra virgin olive oil, budget-friendly oil swaps, and why canola might not be the villain the internet says it is.

Whether you’re rethinking your cookware or finally want to ditch food guilt for good, this episode gives you practical, evidence-based guidance with zero fearmongering.

👩‍🍳 Plus, hear how Leanne swapped out her entire kitchen setup — and which oil Susie still swears by when budgets are tight.

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Rice is a pantry staple — but should you be worried about what’s really hiding inside it?

In today’s episode of The Nutrition Couch, Leanne and Susie unpack some eye-opening new data on arsenic levels in Australian rice and rice-based snacks. From lunchbox favourites to your sushi roll, we break down the facts, risks, and simple swaps to help you make safer, smarter choices — especially if you’ve got little ones.

Also in this episode:

• Early puberty in girls: Could diet quality matter more than weight?
• Breakfast timing: Should you eat if you’re not hungry in the morning?
• Product review: Cauliflower gnocchi — the low-carb swap worth trying?

Whether you’re a health-conscious parent, navigating hormone changes, or just curious about your breakfast habits — this episode is packed with practical, evidence-based advice you can act on straight away.

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Are you paying $90 for "influencer-approved" collagen or magnesium blends (that cost just cents to make)?

In this explosive episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell expose the truth behind overpriced wellness supplements — including why some $90 “hot chocolates” and $5-per-serve hydration drinks are nothing more than marketing spin.

Then, they unpack new research that’s a game-changer for women’s health: a study just published in The Journal of Nutrition shows that PMS symptoms can be reduced by up to 41% — simply by adding more nuts, seeds, and legumes into your diet. Meanwhile, giving in to PMS sugar cravings might make symptoms 33% worse.

Also in this episode:

• Aldi soup review: The $2.99 pantry staple that punches above its weight

• High-protein milk drinks: convenient or ultra-processed minefield?

• The supplement ingredients you should never overpay for

• Why Designed by Dietitians keeps ingredient sourcing and clinical doses transparent — unlike many trending brands

If you’ve ever felt overwhelmed by the supplement aisle or frustrated by the health promises plastered across social media, this is your no-BS guide to smarter, evidence-based choices.

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Are you eating too much saturated fat without realising it?

In this powerful episode, Leanne and Susie unpack:

• Why saturated fat still matters (even if you’ve moved to low-carb or high-protein)
• The hidden saturated fat sources most people overlook
• The latest science on diabetes risk, insulin resistance, and why gestational diabetes is a huge red flag
• The exact blood tests you need to detect early glucose problems before they escalate
• How food sequencing, meal timing and simple movement hacks can dramatically improve blood sugar control
• A full review of Coles’ High Protein Bread: does it live up to the hype?
• When weight loss medication (like Ozempic or Mounjaro) is — and isn’t — the right option
• Why seeing a dietitian often unlocks results where nothing else has worked

If you care about your long-term health, hormones, fat loss and metabolic future — this episode delivers real, practical answers.

PLUS: Our 200-page kids nutrition ebook is now available here.

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Are potatoes really bad for you? Can packaged foods still be healthy? What tomato sauce should your kids actually eat?

This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell bust myths and share real-world food advice to help you make better choices without cutting out your favourite meals.

Inside this episode:

The Great Potato Comeback

We unpack the surprising research that links cooled potatoes to better blood sugar control and even fat loss.

Ultra-Processed Foods, Explained

How to tell the difference between smart convenience foods and those silently hurting your health.

Budget-Friendly Soup Pick

Our favourite $2 winter soup that’s high in fibre, vegan-friendly, and actually tastes good.

Kids & Sauce: Smart Swaps

The best tomato sauces with less sugar and more flavour — tested by our toddlers (and passed).

Whether you’re feeding your family, watching your weight, or just want no-nonsense nutrition advice, this episode has something for you.

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Do you find yourself saying, "This is hard" when it comes to healthy eating or staying consistent with your goals?

In this empowering episode of The Nutrition Couch, dietitians Susie Burrell and Leanne Ward dive into the uncomfortable truths behind why change feels difficult—and what to do about it.

They break down:

• Why "hard" often just means "emotionally uncomfortable"
• How to reframe your mindset to stop self-sabotaging progress
• The top five foods they wish all clients would eat more often
• A brilliant high-protein, budget-friendly lunch find in Woolworths
• Everything you need to know about protein powders: who needs them, how to use them, and why they’re not just for gym junkies

This episode is your wake-up call and reset in one. If you've hit a plateau or feel stuck in a cycle of "trying but not doing," this conversation will help you shift gears, reframe your mindset, and take action that actually sticks.

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Australia’s leading dietitians, Susie Burrell and Leanne Ward, delve into a pressing health concern: the increasing incidence of aggressive cancers, such as bowel and breast cancer, among young adults. They explore recent research findings, discuss potential lifestyle contributors, and emphasize the importance of early detection and routine health screenings.

Also Featured:

• A novel approach to structuring weekly meal plans from a new diet study.
• A review of a popular new winter porridge.
• Listener Q&A: The role of fiber powders in maintaining gut health.

Why Listen?

This episode sheds light on a concerning health trend affecting younger populations and offers actionable insights into prevention and early detection. Whether you’re in your 20s or 30s, or have loved ones who are, this discussion is crucial for informed health decisions.

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Whether you’re dealing with a fussy toddler, a snack-obsessed primary schooler or a constantly-hungry teen, feeding kids well can feel like a full-time job. In this special bonus episode of The Nutrition Couch, Susie and Leanne dive deep into the real-life challenges of kids’ nutrition—from daily battles over veggies and treat overload to protein-poor lunchboxes and after-school hunger meltdowns.

To celebrate the release of their brand new 200-page eBook Your Kids, Their Food, Susie and Leanne are unpacking:

• Why fussy eating is more normal than you think—and how to fix it
• The treat trap: how ultra-processed foods sneak into kids’ diets daily
• Why your child’s lunchbox might be causing late-day overeating
• Smart swaps for toddlers, primary kids and teens to fuel them better
• Practical strategies that actually work (and stories from their own kitchens)

Whether you’re a parent, carer or just someone trying to help kids develop healthy habits for life, this episode is packed with relatable advice and expert strategies.

Grab the new eBook Your Kids, Their Food now at thenutritioncouch.com

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In this episode of The Nutrition Couch, Leanne and Susie dive deep into the world of supplements, uncovering what you actually need at every stage of life. From the essential proteins to fiber, magnesium, and more, they share expert insights on how to tailor your supplementation to your age and health needs. The episode covers common supplement myths, why balance matters, and how to avoid falling for ultra-processed products marketed as ‘healthy.’ Plus, get tips on how to navigate the overwhelming supplement choices in stores and online. Whether you’re in your 20s, 30s, or 40s+, understanding what your body needs at each age is crucial for maintaining health and vitality. Tune in and learn how to make informed choices for a healthier you at every age.

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On today’s episode of The Nutrition Couch, we’re tackling some key topics that many of you are asking about after the Easter break. Feeling sluggish and bloated? Struggling to get back on track with your health goals? We’ve got you covered with expert insights on sustainable weight loss, including the pros and cons of weight loss medications.

Susie and Leanne dive deep into the evolving role of GLP-1 medications (such as Ozempic, Wagovi, and Monjaro) in weight loss, explaining how they work and when they might be suitable for some people—especially when diet and exercise alone aren’t enough.

The duo also talks about weight loss plateaus and how they’re a normal part of the process. They share practical tips for pushing past plateaus, including calorie tracking, resistance training, and NEAT (non-exercise activity thermogenesis)—and why consistency is key.

Plus, don’t miss our retreat announcement for an end-of-year health reset, where you can immerse yourself in nutrition education, yoga, and Pilates at Kingscliff.

And in our product review segment, Leanne highlights a hidden gem in the frozen food aisle—B-Fit Food’s Wholemeal Beef Lasagna. A healthier frozen meal option with clean ingredients and solid nutritionals, perfect for weight loss support.

Topics Covered:

• When is weight loss medication an option for you?

• The impact of GLP-1 meds (Ozempic, Wagovi, Monjaro)

• Overcoming weight loss plateaus

• How to reset your health goals with an immersive retreat experience

• Frozen meal review: B-Fit Food’s Wholemeal Beef Lasagna

Whether you’re looking to lose weight or just maintain a healthy lifestyle, tune in to this week’s episode for tips you can apply today.

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