If your joints ache after exercise, if your hips or knees are not what they used to be, or if you are just noticing your body recovering more slowly than it did a few years ago, this episode is going to be genuinely useful.

Leanne and Susie break down the evidence on what food can and cannot do for chronic pain and joint health, call out the supplements that are not worth your money, and explain what the Mediterranean diet actually looks like in real life, which is not what most people think it is.

Plus there is new research on meal repetition and weight loss that might just change how you think about meal prep, a verdict on the new Arnott's Shapes Light and Crispy range that had everyone's Instagram lighting up, and a straight-talking answer to one of the most common questions in clinic: do you actually need a multivitamin?

In this episode:

Why joint pain increases as estrogen declines, and why women in their 40s and 50s are disproportionately affected by inflammation, tendinitis, frozen shoulder, and chronic pain

The only three nutrients with a genuine evidence base for joint health, and why turmeric is not one of them

What the Mediterranean diet actually looks like when you strip away the Instagram version, and why most people eating reasonably well are still not doing it properly

Why just 10% body weight loss can meaningfully reduce the experience of joint pain, and why that number is more achievable than most people think

The collagen question answered properly: how much you need, which form works, why vitamin C must be paired with it, and how long you actually need to take it before expecting results

New research from a US university showing that eating the same meals most days led to nearly 6% body weight loss over 12 weeks, compared to 4% in those who varied their diet significantly. What this actually means in practice, and the important caveat both Leanne and Susie flag

The new Arnott's Shapes Light and Crispy range: is the white box marketing genius or genuine nutrition improvement? Leanne and Susie give their honest verdict, including what the ingredients and nutrition panel actually reveal

Why neither Leanne nor Susie routinely recommend multivitamins, what the real risks of nutrient stacking are, and what to do instead if you know your diet has gaps

Shop Designed by Dietitians:

If you are looking to support joint health, recovery, and overall nutrition, explore the range at designedbydietitians.com, including RENEW collagen, omega-3 support, and the full supplement range formulated specifically for busy women.

Keep telling your friends about The Nutrition Couch, and join the private Designed by Dietitians Facebook community for free content and upcoming online seminars. DM Leanne or Susie on Instagram for the private link.

See omnystudio.com/listener for privacy information.

If your dinner creeps out to 8 or 9pm most nights and your fat loss has stalled, this one is worth 30 minutes of your week.

In this episode of The Nutrition Couch, Leanne and Susie unpack why late dinners quietly derail body composition for so many women — and why the fix isn't as simple as just eating earlier.

Do late dinners actually stall fat loss? Why pushing your last meal out often triggers a calorie catch-up spiral: over-hunger, reliance on bars and snacks, and a heavier meal than your body actually needed. Susie and Leanne explain how circadian rhythm and insulin sensitivity quietly stack the deck against you, why some women (think CrossFit at 5am, or insulin-resistant clients) genuinely need different approaches, and the simple shift of moving more calories into lunch and the afternoon snack that changes everything.

The 12-hour overnight window for gut health Why Susie aims for a minimum 10 hours — ideally 12 — between your last mouthful at night and breakfast the next day, and what happens to next-day hunger regulation when that window gets squeezed.

Is the protein pudding trend actually necessary? Pools, Arlo, Rockabees, Muscle Nation. The hosts weigh in on whether you really need another 20g of protein after a dinner that already hit 30–40g, and when a protein pudding genuinely earns its place.

Tinned tuna ranked: Coles vs Aldi vs Woolworths vs Sirena vs John West Susie runs the actual tuna percentages inside the tin across every major supermarket brand. The Aldi range that beats tuna triple the price. The Coles home brand that comes in at 80% tuna for $1.10. Why Woolworths home brand falls short. And why tinned red salmon at around $10 might quietly be one of the best-value high-protein lunches going.

Product review: Sunny Queen Bacon & Cheese Protein Bites 27g of protein on the front of the pack, a long additive-heavy ingredient list inside, and a 200g "single serve" that raises serious questions. The hosts' verdict on whether this one earns a spot in your trolley.

Listener question: How should shift workers eat? Long-time listener Nicole asks for a practical framework around day, afternoon, and night shifts. Susie and Leanne walk through meal timing, the low-fuel snack options that keep you alert without blowing out calories, and why structure beats "eating lighter" every time.

For the range of protein, creatine, collagen, and magnesium Leanne and Susie refer to at the close of this episode, head to Designed by Dietitians.

Hit subscribe so you never miss a Wednesday drop, and share this one with someone who always eats dinner too late.

See omnystudio.com/listener for privacy information.

Your cholesterol came back high. Now what? Most women in their 40s and beyond have sat with that question and got very little useful guidance on the other side of it.

In this episode of The Nutrition Couch, Leanne and Susie give you the cholesterol conversation most doctors don't have time for, including what your individual numbers actually mean, why your LDL is almost certainly rising right now if you are in perimenopause, and the specific point at which diet can genuinely help versus when medication is the only realistic path. If you have high cholesterol and you are doing everything right, this one is especially for you.

The cholesterol conversation your doctor probably hasn't had with you

Total cholesterol, LDL, HDL, triglycerides. Susie and Leanne walk through what each number means, what the target ranges are, why genetics can override even the best diet, and why there is no shame in needing medication. They also cover the calcium score test most women have never heard of, and why it matters more than a single cholesterol reading.

What diet can and cannot do for your cholesterol

Diet can realistically move cholesterol one to two points. It cannot bring a seven down to five. That is one of the most important clinical distinctions in this episode, and it is one that a lot of online health content gets badly wrong. Susie and Leanne also name the specific supermarket products and supplements that are clinically proven to help, and explain why your dad's tiny scrape of cholesterol-lowering margarine is doing absolutely nothing.

Protein powder vs skim milk powder: is the cheap swap actually worth it?

A claim has been circulating online that skim milk powder is essentially the same as protein powder at a fraction of the cost. Leanne and Susie run the actual numbers and the comparison is not even close. They also explain why this matters specifically for women in peri and menopause who are trying to hit protein targets without extra carbs.

Plus: A surprisingly impressive new dip at Coles and Aldi that Susie gives a 10 out of 10, and a listener question about kids and sugar at parties that every parent needs to hear.

For the supplement range Leanne and Susie refer to in this episode, head to designedbydietitians.com.

If this one helped you, please share it with someone who needs to hear it.

See omnystudio.com/listener for privacy information.

Most women trying to lose weight have been told the same thing their whole lives: eat less. But on this episode of The Nutrition Couch, Leanne Ward and Susie Burrell make the case that under-eating may be one of the most common and most overlooked reasons women struggle to lose fat, build muscle, and feel well.

If you are tired despite sleeping well, craving sugar and carbs by mid-afternoon, getting sick more than you should, or stuck at the same weight no matter what you do, this episode is for you.

Are you under-eating? The signs your metabolism is working against you

Leanne and Susie walk through the most common clinical signs of chronic under-fuelling: persistent fatigue, intense cravings, poor gym performance, frequent illness, and hormonal disruptions including irregular or missing periods. They explain why women who train hard, eat clean, and keep portions small are often the most at risk, and why not feeling hungry is not a sign you are doing well. They also break down the restrict-crave-overeat cycle and why eating more, not less, is often the fastest path to the body composition results their clients are actually after.

Sausages: what the label is actually telling you

Australians eat a lot of sausages, but the nutritional quality varies dramatically across supermarket brands. Susie compares Coles, Woolworths, and Aldi options and reveals exactly what to check on the label, including the three specific additive numbers (250, 251, 252) that indicate nitrates, what total fat and saturated fat thresholds to look for, and why butcher sausages are usually not the healthier choice most people assume.

Product review: Peter's Frosty Fruits 50% Less Sugar

Leanne tried these on holiday in Noosa and the kids loved them. She breaks down the ingredient list, the sugar comparison versus the originals, and why these are one of the better supermarket ice block options, particularly when you catch them half price.

How to choose the right collagen supplement

Not all collagen works, and a lot of what is being sold is poorly formulated. Leanne shares five evidence-based criteria for choosing a collagen supplement that actually delivers results: why vegan collagen is ineffective, what hydrolysed collagen peptides means and why it matters, which patented strains have clinical research behind them, how vitamin C improves collagen absorption, and why daily dose consistency matters far more than a large serve size. If you are currently spending money on collagen and not seeing results, this segment will tell you exactly why.

For a collagen supplement built to these exact standards, visit designedbydietitians.com.

Hit subscribe so you never miss a Wednesday drop, and if this episode helped you, share it with a friend who needs to hear it.

See omnystudio.com/listener for privacy information.

Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect.

In this episode:

The big cancer and diet study (1.8 million people, 17 cancers, 16 years)

A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk.

Easter hot cross buns: what the nutrition actually looks like

They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice.

Product review: Noon protein milk drink

A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for.

Listener question: the best vegetarian meat replacements

If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy.

Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.

See omnystudio.com/listener for privacy information.

Ever been told your blood tests are “normal”, but you’re still exhausted, flat, foggy, struggling with weight changes, or just not feeling like yourself?

In this episode of The Nutrition Couch, Leanne and Susie unpack the difference between normal and optimal blood test results, and why women need to look beyond a quick “everything’s fine” from the doctor.

They break down the key markers worth tracking over time, including glucose, HbA1c, ferritin, vitamin D, cholesterol, thyroid, and estrogen, especially for women in their 30s, 40s and beyond.

They also dive into a new warning linked with GLP-1 medications, including how appetite suppression can reduce diet quality and increase the risk of nutrient deficiencies if you are not actively protecting your intake.

Plus, they review a high-protein granola topper and answer a listener question on the healthiest takeaway options.

In this episode, we cover:

• Why normal blood tests are not always optimal
• The blood markers women should track over time
• Low ferritin, fatigue, brain fog and poor exercise tolerance
• Glucose, HbA1c and the early signs of insulin resistance
• Vitamin D, cholesterol, thyroid and estrogen changes to watch
• Why women in perimenopause and menopause need to pay closer attention
• The new GLP-1 nutrient deficiency concern
• Why eating less can still mean poor nutrition
• Product review: Coastal Crunch Protein Crunch
• Listener question: the healthiest takeaway choices

If you’ve ever felt dismissed by “normal” results, this episode will help you ask better questions and understand what to look at more closely.

See omnystudio.com/listener for privacy information.

Are low sugar lollies actually healthier… or just clever marketing?

This week on The Nutrition Couch, Susie and Leanne take a deep dive into the booming “better-for-you” confectionery trend and unpack whether these fibre-based, low-sugar lollies are genuinely a smarter choice — or simply another ultra-processed product wearing a health halo.

With brands like Fun Day dominating supermarket checkouts, are we being lured into a false sense of security?

But that’s not all.

Leanne shares compelling new research (January 2026) linking body fat distribution — not just body weight — to brain structure, cognitive performance and neurological disease risk. The findings raise important questions about muscle mass, abdominal fat, rapid weight loss, and long-term brain health.

Plus:

• A practical review of convenient pre-prepared vegetables and whether they’re worth the price
• The truth about Aldi’s lower carb white bread and why not all “low carb” options are created equal
• A bigger conversation about ultra-processed foods and health star ratings

This episode cuts through marketing noise and brings you back to what truly matters for long-term health, metabolic function and cognitive protection.

If you’ve ever stood in the lolly aisle wondering “Is this actually better?” — this one’s for you.

See omnystudio.com/listener for privacy information.

If you eat the same breakfast on repeat because it “fits your macros”, this episode is for you.

This week on The Nutrition Couch, Leanne and Susie unpack the biggest breakfast mistake they see in clinic, why it can quietly stall gut health and fat loss, and the simple way to fix it without overhauling your whole routine.

Then, they cut through the noise on ultra-processed foods, sharing realistic supermarket swaps that reduce additives while keeping your grocery bill (and your sanity) intact. Plus, a surprisingly decent chocolatey lunchbox snack gets reviewed, and they answer the question everyone asks after we’ve “bagged out” wraps, which ones are actually worth buying?

In this episode, we cover:

• The number one breakfast mistake for gut health and metabolism (and why “same breakfast every day” backfires)

• The 30 plant foods per week idea, what counts, and how to rack up plant points without trying

• Easy ways to rotate breakfasts while still hitting protein goals

• Why your weight loss can plateau even when you’re doing everything “right”, and how variety helps

• Ultra-processed foods: the difference between “some processing” and foods that genuinely drive poor outcomes

• Practical UPF swaps that actually make a difference (cereal, milks, breads, yoghurts, chips, crackers)

• The truth about additives like emulsifiers, when they matter, and when social media fear has gone too far

• Cracker chat: why some “party crackers” are basically biscuits, and what to buy instead for everyday

• Product review: Nestlé Milo 40% Less Sugar Dairy Snack, is it a solid option for active kids?

• The “maths isn’t mathing” moment, how the lower sugar version stacks up against the regular one (and why we’re investigating)

• Listener question: wraps, which ones are okay, and why “spinach wraps” are usually marketing, not veggies

• Best buys: the simple, budget-friendly wholegrain mini wraps Leanne and Susie actually recommend

As always, this is practical, evidence-led nutrition advice without the all-or-nothing nonsense.

Designed by Dietitians

If your diet needs a little extra support, explore our scientifically formulated supplement range including protein, creatine, collagen, magnesium, and hydration at designedbydietitians.com.

See omnystudio.com/listener for privacy information.

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.

See omnystudio.com/listener for privacy information.

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.

See omnystudio.com/listener for privacy information.

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.

See omnystudio.com/listener for privacy information.