The Nutrition Couch

Susie Burrell & Leanne Ward
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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. 3 h fa

    Every Supermarket Chicken Schnitzel Ranked: The Winners, the Duds, and What the Label Is Not Telling You

    Most Australians eat chicken schnitzel regularly. Most are unknowingly buying one where barely a third of the product is actually chicken. This week Leanne and Susie went through every pre-crumbed and frozen chicken schnitzel option across Coles, Woolworths, and Aldi, checked the labels, compared the protein and chicken percentages, and came back with a definitive ranking of which ones are genuinely worth buying and which ones are quietly ripping you off. Spoiler: the best option in the whole supermarket is not what most people expect. In this episode: A full ranking of supermarket chicken schnitzels by chicken percentage and protein content, including the specific products from Woolworths, Coles, Aldi, Lilydale, Steggles, and Cleavers Organic that Leanne and Susie actually recommend Why some schnitzels are as low as 28% chicken, what is filling the rest of the product, and the one word to look for on the label that almost always signals a better option Why a chicken schnitzel from the supermarket has roughly half the protein and double the calories of a plain chicken breast, and how to build it into a meal without undoing your nutrition goals How to make a significantly better version at home in under 10 minutes using ingredients you probably already have, including an air fryer method Susie swears by New research from a 25-year longitudinal study at the University of Manchester on breakfast timing, cognitive ageing, and why the timing of your meals in older age is a more important health marker than most people realise Why your parents eating dinner at 5pm might actually be a sign they are ageing well, and the subtle shift in meal habits that can signal early cognitive decline worth paying attention to Flavoured Medjool dates: the True Dates range reviewed, why dates have a significant health halo that the numbers do not fully support, and when Leanne actually recommends them to clients The high-protein yogurt question answered: is it actually worth paying more for Chobani, YoPro, or Coles Perform over standard Greek yogurt, and when does the extra protein genuinely matter Shop Designed by Dietitians: If your protein, creatine, magnesium, or hydration needs a bit of a boost, explore the full evidence-based range at designedbydietitians.com Keep telling your friends about The Nutrition Couch so this show can keep reaching the people who need it. See omnystudio.com/listener for privacy information.

    31 min

  2. 26 mag

    How Magnesium Protects Your Brain as You Age, Plus How to Eat Well When Fresh Food Prices Keep Rising

    If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you. New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection. Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you. Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful. In this episode: The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic Shop Designed by Dietitians: The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link. See omnystudio.com/listener for privacy information.

    26 min

  3. 19 mag

    The "Healthy" Foods That Are Not as Light as You Think: Toasties, Sushi, Rice Crackers and More

    You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right? Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run. In this episode: The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend Shop Designed by Dietitians: Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range. Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most. See omnystudio.com/listener for privacy information.

    30 min

  4. 12 mag

    How to Eat at the Pub Without Derailing Your Diet, Plus the Truth About Subway's High-Protein Range

    The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon. But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel? This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty. In this episode: How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein The entrée trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no Shop Designed by Dietitians: Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range. Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link. See omnystudio.com/listener for privacy information.

    35 min

  5. 5 mag

    Beef Liver Supplements for Iron: The Truth, Plus Everything You Need to Know to Fix Low Iron for Good

    You have probably seen them all over your Instagram feed. Beef liver supplements, sold as a natural, ancestral, high-iron fix for tired, depleted women. But before you add one to your cart, Leanne and Susie have something important to say. This week on The Nutrition Couch, they dig into the iron conversation that so many women desperately need to have, including why your doctor might have told you your iron is fine when it is anything but, why infusions are often the only real solution when stores are genuinely low, and exactly why beef liver supplements are one of the most overhyped products circulating on social media right now. If you are tired, breathless, foggy, or just never quite feel rested no matter how much sleep you get, this episode might be the most useful 40 minutes you spend this week. In this episode: Why ferritin is the iron marker that matters most and why a result your doctor calls normal can still leave you feeling exhausted, foggy, and completely flat The real daily iron requirements for women across different life stages, including why pregnancy and breastfeeding can leave stores so depleted that supplements alone simply will not cut it Why iron supplements can be so rough on your gut, which forms tend to be better tolerated, and why liquid over capsule is often the smarter starting point The signs that your iron might be low that most women overlook, including restless legs at night, breathlessness on easy walks, and waking up exhausted after a full night of sleep The best food sources of iron ranked, including the ones that most women are not eating nearly enough of, and the vitamin C pairing that makes all the difference to absorption What to avoid when taking iron and why washing your tablet down with coffee or tea is quietly undoing your efforts Beef liver supplements: Leanne looked up more than ten brands and the numbers are damning. Why these products are providing a fraction of what your body actually needs, what they cost versus what you get, and why they are not a therapeutic solution for anyone with genuinely low iron A supermarket hot chocolate review comparing Jarrah, Avalanche, Cadbury and Lindt, what the nutrition panels actually reveal, and why some functional hot chocolates retailing at $60 should be approached with serious caution A review of the new Birdseye scalloped potato with paprika from the frozen vegetable range, and why the nutritionals are stronger than you might expect Shop Designed by Dietitians: If you are looking for a genuinely functional hot chocolate to wind down this winter, REST by Designed by Dietitians is formulated with magnesium glycinate, glycine, L-tryptophan, passionflower, chamomile, and jujube extract for sleep and nervous system support, with no artificial sweeteners and a whole milk powder base for that creamy mouthfeel. Find it at designedbydietitians.com Join the private Designed by Dietitians Facebook community for exclusive giveaways, webinar recordings, and content you will not find anywhere else. DM Leanne or Susie on Instagram for the private link. See omnystudio.com/listener for privacy information.

    32 min

  6. 28 apr

    What to Eat to Reduce Joint Pain, Whether Eating the Same Meals Helps Weight Loss, and Do You Actually Need a Multivitamin

    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.

    40 min

  7. 21 apr

    Do Late Dinners Really Stall Fat Loss? Plus Tinned Tuna Ranked at Coles, Aldi & Woolies

    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.

    32 min

  8. 31 mar

    Your Cholesterol Numbers Explained: What's Normal, What's Not & When to Act

    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.

    35 min
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Descrizione

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.

Informazioni

  • Creatore
    Susie Burrell & Leanne Ward
  • Anni di attività
    2021 - 2026
  • Puntate
    344
  • Classificazione
    Contenuti adatti a tutti
  • Copyright
    © 2026 Susie Burrell & Leanne Ward
  • Sito web del podcast
    The Nutrition Couch

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