The Nutrition Couch

Dietitians Leanne Ward and Susie Burrell reveal which supplements are worth taking and which are a waste of money, plus a type 2 diabetes remission study, a frozen veg review, and how much protein women need before training.

Dietitians Susie Burrell and Leanne Ward compare supermarket breadcrumbs and panko for your schnitzel, unpack new research on vitamin B6, folate and migraines, review Steggles High Protein Chicken Tenders and ask whether kids’ greens gummies are worth the money.

Dietitians Leanne Ward and Susie Burrell share the weight loss non-negotiables their most successful clients rely on before party season, including protein at breakfast, meal planning and the right exercise intensity. They also cover new walnut and inflammation research, why whole nuts have fewer calories than the label says, and whether coconut water is good for hydration.

One in three young Australian women don’t have enough iron stored. And if you’ve ever been told your ferritin is normal while feeling exhausted, breathless on the stairs and unable to recover from training, a brand new international guideline suggests your result may not be normal at all. This week on The Nutrition Couch, Leanne Ward and Susie Burrell unpack the latest iron data, put the new wave of high-protein cereals to the test, and answer your berberine questions once and for all. Your ferritin might not be as normal as you think New data released for Iron Awareness Week shows iron deficiency is still one of the biggest issues for Australian women, and Leanne reveals which age group is hit hardest (it’s probably not who you’d expect). She explains the new American Society of Hematology guideline that more than doubles the ferritin cut-off for diagnosing iron deficiency, why women with heavy periods may need to aim even higher, and what to ask your GP if your levels have been sitting in the teens for…

Dietitians Leanne Ward and Susie Burrell explain why eating more fibre can make constipation worse, the three types of fibre for gut health, and how to ease constipation on GLP-1 medications. They also cover new research linking ultra-processed food and depression.

Is it okay to skip a meal if you're not hungry? Dietitians Leanne Ward and Susie Burrell explain meal timing, the best time to eat dinner for metabolism and weight loss, a new food tracking study, the caffeinated Calippo+ Energy and how much food kindy kids need.

Dietitians Leanne Ward and Susie Burrell unpack the new homosalate study on kids' sunscreen, research linking fast food brand loyalty to poorer diet quality, a low-calorie burger sauce review, and whether bananas and berries really shouldn't be blended together.

Dietitians Leanne Ward and Susie Burrell rank the best and worst tomato sauces in Australian supermarkets by tomato content, sugar and Australian-grown ingredients. Plus the truth behind the viral creatine sleep study, a supermarket crumbed chicken review, and whether carob is really healthier than chocolate.

Leanne Ward and Susie Burrell rank every major supermarket crumbed chicken product by actual chicken content, revealing brands with as little as 28% chicken, naming the Woolworths products worth buying and the brands to avoid entirely. Plus: new CSIRO research showing menopausal women are falling 35 grams short of optimal daily protein and where they are losing it, a standout gluten-free cracker reviewed, and the exercise timing question answered with actual research.

Leanne Ward and Susie Burrell answer the most common GLP-1 medication questions they receive: whether you have to take them forever, how to prevent muscle loss, what causes Ozempic face, and why retatrutide is not safe to buy in Australia right now. Plus: a brand new 2026 study on pork and weight loss, Woolworths duck fat potatoes reviewed, and the honest answer on whether granola is actually healthy.

Leanne Ward and Susie Burrell cut through the inflammation trend dominating social media, explain what chronic low-grade inflammation actually is versus how it is being misrepresented online, and share the research on anthocyanins and polyphenols that shows which foods genuinely make a difference to inflammatory markers. Plus: two clinical trials on Queen Garnet plum juice reviewed, a practical guide to anti-inflammatory eating, and the honest truth about whether an anti-inflammatory diet is actually a real thing.

Leanne Ward and Susie Burrell tackle the question the fitness industry avoids: how much protein is actually too much, prompted by a new fast food burger with 80 grams of protein per serve. Plus: a brand new JAMA Network Open study on the two dietary patterns most effective at preventing weight gain through menopause, including one that has never been discussed in mainstream menopause content, a high-fiber custard reviewed, and practical strategies for taking collagen and creatine consistently every day.

Leanne Ward and Susie Burrell rank every milk on the market by protein, calcium, and nutritional value, explaining why oat milk is not the health upgrade most people think it is and what to actually look for on the label. Plus: Miranda Kerr's widely covered restrictive diet recommendations fact-checked with specific nutritional corrections, the Philadelphia Protein Cream Cheese exposed as misleading marketing, and practical tips for finding leaner cheaper cuts of meat as beef prices keep climbing.

Leanne Ward and Susie Burrell respond to the ABC Four Corners food fraud documentary, share their honest take on what it means for Australian consumers, and expose Primo's new High Protein Ham range as deeply misleading marketing. Plus: new research on xanthan gum and gut cancer risk, and the straight truth about why most women who think they are strength training are not doing nearly enough to build bone density or muscle mass.

Leanne Ward and Susie Burrell explain exactly why the last two to three kilos are so much harder to lose than the first ten, the counterintuitive strategies that actually work including why eating earlier and sometimes doing less exercise makes more difference than trying harder, plus the lowest calorie options at Eljana, Grilled, Nando's, Guzman y Gomez, Subway, and more named and ranked. Also: the Arnott's Quattro Bar honestly reviewed and the real evidence on vitamin C in winter.

Susie and Leanne explain exactly why GLP-1 medications like Mounjaro and Ozempic stop working, why increasing the dose is often the wrong move, and what to do instead to restart results and protect muscle mass long term. Plus: the specific Coles and Woolworths home brand products both dietitians buy every single week, an Aldi protein bar that delivers 10 grams of protein for under a dollar, and the honest truth about continuous glucose monitors and who actually needs one.

Leanne Ward and Susie Burrell reveal the surprising science of what actually happens to body fat when you lose it, why fat cells shrink rather than disappear, and why that makes keeping weight off harder than most people think. Plus: their best practical tricks for avoiding winter weight gain, the new Moccona Protein Latte Coffee reviewed including an important collagen protein quality caveat, and the honest answer on whether oxalates in leafy greens actually affect iron absorption.

A landmark Lancet Haematology study reveals that taking iron supplements every day may actually block absorption due to a hormone called hepcidin, and that alternate-day dosing improved iron uptake by 40 to 50%. Leanne Ward and Susie Burrell explain exactly what this means for your supplementation, plus the honest evidence on collagen and the specific peptide that matters, what the fibre maxing trend gets right and wrong, and a review of the new Woolworths high-protein meal range.

Leanne Ward and Susie Burrell share their personal Aldi favourites and the specific products they recommend to clients, from protein yogurt and low-carb bread to fresh produce and honest indulgences. Plus: a 2025 study reveals AI diet plans underestimate calories by up to 600 and protein by 20 grams, the Mission Carb Balance wrap gets a zero out of ten, and the creatine and heat question answered for anyone adding it to porridge or baked oats.

Six Australians have developed acute liver failure from counterfeit weight loss peptides bought online, and the TGA has issued an urgent warning this week. Leanne Ward and Susie Burrell break down exactly what happened, why buying peptides outside of a prescription is genuinely life-threatening, and how to access weight loss medication safely in Australia. Plus: an 83,000-person study on the best diet for high blood pressure, the Campbell's Gut Goodness Bone Broth reviewed, and the new sweetener thaumatin explained.

Leanne Ward and Susie Burrell break down exactly how to tell if you are eating too much or too little carbohydrate, the signs your body gives you, the no man's land metabolic zone that quietly stalls fat loss, and how to find the right amount for your goals and life stage. Plus: PCOS has been renamed PMOS in a major Lancet publication and the reason behind the change matters, Uncle Tobys Protein Quick Oats reviewed, and the best frozen fish in Australian supermarkets ranked by fish percentage and protein.

Leanne Ward and Susie Burrell give their honest dietitian verdict on using AI for diet advice, including what it genuinely helps with, where it gets things dangerously wrong, and why it will never replace personalised nutrition support. Plus: a comprehensive guide to the best gluten-free products in Australian supermarkets right now, a Health Lab protein bar with white chocolate as the first ingredient put under the microscope, and practical budget eating advice for anyone who has just left home.

Leanne Ward and Susie Burrell break down the nutrition and lifestyle strategies with the strongest evidence for optimising fertility, including the anti-inflammatory dietary pattern linked to better outcomes in over 5,000 Australian women, the key nutrients that support egg and sperm quality, the MTHFR mutation most women have never heard of, and why under-eating quietly disrupts ovulation even in seemingly healthy women. Plus: the blood tests every woman in her 20s and 30s should actually be getting, a protein smoothie product review, and how much milk a nine-month-old really needs.

Leanne Ward and Susie Burrell rank every supermarket chicken schnitzel from Coles, Woolworths, and Aldi by chicken percentage and protein content, revealing which ones are worth buying and which contain as little as 28% chicken. Plus: a 25-year study on breakfast timing and cognitive ageing, a closer look at the flavoured Medjool date trend and whether the health halo holds up, and a straight answer on whether high-protein yogurts are actually worth the extra cost.

New Australian research from the ANU links higher magnesium intake to better brain health and reduced dementia risk at midlife, and most Australians are not getting close to the amounts that matter. Leanne Ward and Susie Burrell break down the research, the best food sources, and what to look for in a supplement, plus practical strategies for keeping fruit in your diet when fresh food prices keep climbing, a new soup review, and whether you can skip dinner after an evening workout.

Leanne Ward and Susie Burrell call out the everyday foods women think are lighter options but really are not, from toasted sandwiches and sushi to rice crackers and hummus, plus new research on why women with ADHD experience significantly more perimenopausal symptoms and what to eat about it. Also: a 21-gram protein soup for $4.50 that is still one of the best finds in the supermarket, and the honest truth about whether matcha is actually better than coffee.

Leanne Ward and Susie Burrell share their honest, practical guide to eating at the pub without derailing your diet, including what to order, what to avoid, and why the salad is not always the answer. Plus: Subway's high-protein range put under the microscope and the results are misleading, a chocolate-coated health bar exposed for what it really is, and a straight-talking answer on whether a mini Coke a few times a week actually matters. Real advice, no guilt, no fluff.

Leanne Ward and Susie Burrell expose the truth about beef liver supplements and why they are not the iron fix they are being marketed as, plus everything women need to know about low ferritin, iron infusions, which supplements actually work, and the food sources most of us are not eating enough of. Also: a hot chocolate supermarket review, the new Birdseye scalloped potato verdict, and why that $60 functional hot chocolate is almost certainly not worth it.

Leanne Ward and Susie Burrell tackle the evidence on eating to reduce joint pain and inflammation, including what the Mediterranean diet actually requires, which supplements genuinely work and which do not, and why turmeric is not the answer. Plus: new research showing meal repetition outperforms dietary variety for weight loss, an honest review of the new Arnott's Shapes Light and Crispy range, and the straight truth on whether anyone actually needs a multivitamin. Practical, evidence-based, and no fluff.

Do late dinners really stall fat loss? The 12-hour overnight rule, tinned tuna ranked at Coles, Aldi and Woolies, and a shift-work meal-timing framework that actually works.

Cholesterol rising in your 40s is not a lifestyle failure. Leanne Ward and Susie Burrell explain what your numbers actually mean, when diet helps and when it doesn't, and how to have the right conversation with your doctor. Plus the protein powder versus skim milk powder debate settled with real numbers, a top-rated new dip, and a kids and sugar listener question.

Under-eating is one of the most common reasons women can't lose fat or build muscle, and most don't know they're doing it. Leanne Ward and Susie Burrell cover the clinical signs of chronic under-fuelling, a supermarket sausage guide with exact label checks, a low-sugar ice block review, and a science-backed breakdown of how to choose a collagen supplement that actually works.

New research from 1.8 million people links diet to cancer risk, and the findings are more nuanced than headlines suggest. Leanne Ward and Susie Burrell break down what vegetarian, vegan, and pescatarian diets actually mean for your cancer risk, plus Easter hot cross bun nutrition, a high-protein Woolworths drink review, and the best vegetarian meat swaps dietitians actually recommend in clinic.

Leanne Ward and Susie Burrell unpack why “normal” blood test results may still miss issues affecting women’s energy, metabolism, hormones and healthy ageing, including ferritin, glucose, vitamin D, cholesterol, thyroid and estrogen. Plus, a new GLP-1 warning around nutrient deficiencies, a granola review, and the healthiest takeaway options.

Are low sugar “healthy” lollies really better? Plus new MRI research linking body fat distribution to brain health, and the truth about low carb bread. Practical, evidence-based nutrition without the hype.

The biggest breakfast mistake for gut health is eating the same thing every day, Leanne and Susie explain how to boost microbiome diversity with “plant points”, reduce ultra-processed foods with realistic supermarket swaps, review a Milo dairy snack, and share the best wholegrain mini wraps to buy in Australia.

A viral “best breakfast for weight loss” is everywhere — but is it actually superior? Plus, new Australian research links higher fruit and vegetable intake with lower psychological distress. Leanne and Susie break down the science, the supermarket finds, and the viral trends.

In this episode, dietitians Leanne Ward and Susie Burrell discuss emerging research on creatine supplementation in perimenopausal and menopausal women, including its potential role in supporting cognitive function, mental fatigue and brain energy metabolism. They also examine large-scale CSIRO weight loss data showing why structured meal planning predicts better results than relying on willpower alone. The episode includes a supermarket review of Cobs Popcorn Bars and a practical discussion on body composition changes, including why measurements may drop even when scale weight does not.

Peptides are trending in the anti-ageing world — but are they overhyped and unregulated? We unpack peptides, GLP-1 crossover, fibremaxxing, high-protein cereal, and whether Coke Zero is actually bad for you.

The new US 2025–2030 dietary guidelines have flipped the food pyramid and pushed higher protein targets and more dairy, but do you actually need to care? Leanne and Susie unpack the controversy, share practical lunchbox protein fixes for back-to-school, review a low-fat high-protein milk, and answer whether fermented veggies are really worth it for gut health.

Make healthy eating easier in 2026 with realistic meal prep hacks that cut decision fatigue, the “Fry Creep” rule that explains why chips derail fat loss, and smarter fast food orders (Maccas, KFC, Subway) when you are stuck on the go.

Why do cravings hit so hard? Dietitians Susie Burrell and Leanne Ward explain how blood sugar, habits and emotions drive cravings, share new research linking diet quality to better sleep, and unpack the truth about low-carb wraps and lower-calorie ice creams.

Dietitians Leanne Ward and Susie Burrell share smart, no-guilt strategies to enjoy Christmas without overeating, including portion and pacing tricks, mindset shifts away from “all or nothing” dieting, and exactly when to get back on track after the holidays.

Leanne and Susie unpack the real risks of party-season drinking – from cancer and dementia risk to Christmas weight gain – plus smart strategies for handling canapés, a Woolies BBQ chicken product review and whether swimming is “enough” exercise for health and fat loss.

Leanne and Susie unpack the Aussie-owned supermarket brands they actually buy, bust common myths about MSG and flavour enhancers, and explain how salt and sodium can cause “overnight” weight and fluid jumps without real fat gain. Perfect if you want to support local brands, choose better processed foods, and stop stressing about every ingredient on the label.

Leanne and Susie unpack why fasting so often fails women, what the new constipation guidelines get right (and wrong) about kiwi fruit, rye bread and magnesium, and whether berberine really deserves its “natural Ozempic” hype.

Forget January. This episode shows you how to build momentum now with small, achievable habits, SMART goals and simple daily tracking so your 2026 health goals actually last.

Trying to eat more but still lose fat? Leanne and Susie reveal the low-cal “free foods” that keep you full, the truth about how much protein women really need (and when it’s too much), and the simple dinner habits that stop reflux and help you sleep better.

Enjoy summer barbecues without the calorie blowout: the leanest grill swaps, when hydration mixes actually help, a no-spin review of “high-protein” ravioli, and fast breakfast wins for fussy kids. BBQ, hydration, protein, kids’ nutrition.

Should you really ditch carbs at dinner? Leanne Ward and Susie Burrell break down the science of night-time carbs, reveal the fibre that could protect your liver, and share smart, satisfying swaps for busy women who want results — not restriction.