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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