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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Most people wait for January to “start fresh” — but the research shows 80% of New Year’s resolutions fail by February. So in this bonus episode, Leanne and Susie flip the script and show you why starting small now is the real secret to lasting results.

You’ll learn how to use December to build momentum, not lose it, and how a few simple habits can make 2026 feel completely different from every other “new year, new me” attempt.

In this episode, we cover:

• The real reasons resolutions fail — and why January is actually the hardest time to overhaul your habits
• Why waiting for motivation never works (and what to focus on instead)
• How to set SMART goals that fit your real life, not your perfect-life fantasy
• The one small daily “anchor point” that keeps your goals front-of-mind
• Simple progress tracking that works even for the busiest women
• Holiday “healthy hacks” to help you stay balanced without feeling restricted
• How to avoid your personal “Achilles heel” habits that derail you every year
• Our own 2026 health and lifestyle goals and how we’re starting early

If you’re tired of restarting every January, this is the episode that finally shows you how to start small, stay consistent and build habits that last.

Press play — and start now, not later.

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Trying to eat more without gaining weight? Wondering how much protein you actually need — or if you’ve gone overboard? And what about that burning reflux that ruins your sleep?

In this week’s episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell cut through the confusion with practical, no-BS advice that real women can use every day.

Here’s what you’ll learn:

• The truth about “free foods” and fat loss — what dietitians really mean by low-calorie “free” foods, and how to use them to bulk up meals, feel satisfied, and enjoy more flavour without blowing your calories.
• Protein myths busted — how much women actually need for fat loss, hormones and muscle support, what “too much” looks like, and why overdoing protein can leave you bloated, gassy, and tired.
• Healthy, affordable protein swaps — the best whole-food and budget-friendly sources of protein (and why most “protein everything” snacks aren’t helping your gut or your wallet).
• Smarter drink choices for summer — the surprising truth about tonic water sugar, and the best low-sugar options for your next G&T or alcohol-free spritz.
• Reflux fixes that actually work — how to eat at night without triggering reflux, which foods make it worse, and the simple evening habits that can finally help you sleep better.

If you want to eat well, feel full, and still hit your health goals — without tracking every calorie or giving up your favourite foods — this episode is your blueprint.

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Kick off summer without blowing your goals. In this episode, Leanne and Susie show you how to enjoy Aussie barbecues while keeping calories, carbs and salt in check — plus the truth about “everyday electrolytes” and a frank review of a trending high-protein pasta. We finish with easy, kid-approved breakfast ideas for fussy eaters.

What you’ll learn:

• BBQ pitfalls that quietly add 500–800+ calories
• The leaner barbecue blueprint: better sausages, smarter patties, chicken/seafood wins, and veggie sides that actually fill you up
• Portion strategy that stops the “sausage + chop + kebab” overload
• Social season survival: pre-event snacks that prevent grazing blowouts
• Smarter Hydration 101: when water is enough, when a hydration mix helps, and why most “electrolytes” are too salty for everyday use
• New from Designed by Dietitians: Hydrate (a gentle, low-sugar hydration range) — what’s in it, who it’s for, and how to dose after hard sessions, sauna, or gastro
• Product Review: the high-protein ravioli everyone’s buying — protein math vs. carbs, sodium and fibre additives; who it suits (and who should skip)
• Listener Q: fast breakfast wins for fussy kids (yoghurt pot bars, smoothie pops, egg soldiers, upgraded pancakes, freezer-friendly muffins)

Helpful links:
• Designed by Dietitians Hydrate (Lemon Lime; Blood Orange & Mango).

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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.