The Nutrition Couch

Susie Burrell & Leanne Ward
  • 4.9 (1.2K)
  • NUTRITION
  • UPDATED WEEKLY

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable. Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

  1. 5 DAYS AGO

    Does Eating Meat Raise Your Cancer Risk? The Biggest Study Ever (Plus Easter Hot Cross Buns & the Best Vegetarian Protein Swaps)

    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.

    29 min

  2. 10 MAR

    Your Blood Tests Are “Normal”… So Why Do You Feel So Bad? Plus a New GLP-1 Warning

    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.

    41 min

  3. 3 MAR

    Are “Healthy” Lollies Actually Better? Plus New Research on Body Fat & Brain Health

    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.

    27 min

  4. 24 FEB

    The #1 Breakfast Mistake for Gut Health, Plus Easy UPF Swaps and the Best Wraps to Buy

    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.

    30 min

  5. 17 FEB

    The ‘Best’ Weight Loss Breakfast? Plus the Veggie–Mental Health Link You Need to Know

    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.

    32 min

  6. 10 FEB

    Menopause Brain Fog, Creatine & Why Your Weight Loss Isn’t Working

    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.

    31 min

  7. 3 FEB

    Peptides for Anti-Ageing: Overhyped, Unregulated, and Not Worth Your Money?

    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.

    34 min

  8. 27 JAN

    New US Food Pyramid: High-Protein Targets, Dairy Debate + Lunchbox Protein Fixes

    The US has released new dietary guidelines, and they’ve already caused a nutrition firestorm. Higher protein targets. More dairy. Fewer carbs. A tougher stance on ultra-processed foods. But do these changes actually matter, especially if you live in Australia? In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down what’s changed, why it’s controversial, and what’s genuinely useful versus what can be ignored. Then we get practical, because real nutrition decisions happen in lunchboxes and supermarket aisles, not food pyramids. In this episode: The new US dietary guidelines and why they’ve divided dietitians Higher protein targets, dairy’s comeback, and the carb rethink What this could signal for future Australian guidelines Why ultra-processed foods are finally being called out Plus: A simple lunchbox formula that actually works Why kids’ lunches are often low in protein, and easy fixes The truth about protein meat snacks and “no nitrate” options A high-protein milk worth considering Are fermented veggies really worth it for gut health? If you want clear, practical nutrition advice without hype or fear-mongering, this episode is for you. Hit play, and subscribe so you don’t miss next week’s discussion. See omnystudio.com/listener for privacy information.

    31 min
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About

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable. Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

Information

  • Creator
    Susie Burrell & Leanne Ward
  • Years Active
    2021 - 2026
  • Episodes
    335
  • Rating
    Clean
  • Copyright
    © 2026 Susie Burrell & Leanne Ward
  • Show Website
    The Nutrition Couch

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