The Nutrition Couch
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.
Food Noise, Fatigue & Midlife Weight Gain: The Truth About GLP-1s, Meal Timing & Menopause Supplements
If you’ve ever felt like food is constantly on your mind — even after eating — you’re not imagining it. This week, we unpack the growing phenomenon of food noise and why it’s more than just willpower.
Inside this jam-packed episode of The Nutrition Couch, Leanne and Susie dive into:
What food noise really is — and why it’s affecting more women than ever The link between GLP-1 medications (like Ozempic) and reduced food chatter Meal timing, circadian rhythm, and how eating earlier may improve fatigue and metabolism A product review of Greens Protein Pancake Mix — is it wo...How Cake Can Help You Lose Weight. The Hidden Dangers of Non-Stick Pans & Budget-Friendly Oil Swaps
You’ve been told to cut cake, ban wine, and throw out the chips… But what if your favourite soul food is the secret to actually sticking to your weight loss goals?
In this episode of The Nutrition Couch, Leanne and Susie unpack:
🎂 Why eating cake (yes, really) may improve weight loss outcomes
New research shows that planned indulgences help reduce cravings, increase satisfaction, and prevent rebound bingeing. Learn how to choose your “soul foods” — and why not all treats are worth the calories.
🧪 The cookware in your kitchen could be disrupting your h...
Arsenic in Rice: What Parents Need to Know + Early Puberty & Breakfast Myths Debunked
Rice is a pantry staple — but should you be worried about what’s really hiding inside it?
In today’s episode of The Nutrition Couch, Leanne and Susie unpack some eye-opening new data on arsenic levels in Australian rice and rice-based snacks. From lunchbox favourites to your sushi roll, we break down the facts, risks, and simple swaps to help you make safer, smarter choices — especially if you’ve got little ones.
Also in this episode:
Early puberty in girls: Could diet quality matter more than weight? Breakfast timing: Should you eat if you’re not hungr...PMS Superfoods plus Wellness Scams & $90 Hot Chocolates: What’s Worth It (and What’s Not)
Are you paying $90 for "influencer-approved" collagen or magnesium blends (that cost just cents to make)?
In this explosive episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell expose the truth behind overpriced wellness supplements — including why some $90 “hot chocolates” and $5-per-serve hydration drinks are nothing more than marketing spin.
Then, they unpack new research that’s a game-changer for women’s health: a study just published in The Journal of Nutrition shows that PMS symptoms can be reduced by up to 41% — simply by adding more nuts, seeds, and legumes into your diet. Meanwhile, giving in to...
The Truth About Saturated Fat, Diabetes Risk & Weight Loss Breakthroughs
Are you eating too much saturated fat without realising it?
In this powerful episode, Leanne and Susie unpack:
Why saturated fat still matters (even if you’ve moved to low-carb or high-protein) The hidden saturated fat sources most people overlook The latest science on diabetes risk, insulin resistance, and why gestational diabetes is a huge red flag The exact blood tests you need to detect early glucose problems before they escalate How food sequencing, meal timing and simple movement hacks can dramatically improve blood sugar control A full review of Coles’ High Protein Bread: does it live...Can Potatoes Help You Lose Weight? The Truth About UPFs, Lunchbox Sauces & Winter Soups
Are potatoes really bad for you? Can packaged foods still be healthy? What tomato sauce should your kids actually eat?
This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell bust myths and share real-world food advice to help you make better choices without cutting out your favourite meals.
Inside this episode:
The Great Potato Comeback
We unpack the surprising research that links cooled potatoes to better blood sugar control and even fat loss.
Ultra-Processed Foods, Explained
How to tell the difference between smart convenience...
Why It Feels Hard: The Psychology Behind Healthy Habits
Do you find yourself saying, "This is hard" when it comes to healthy eating or staying consistent with your goals?
In this empowering episode of The Nutrition Couch, dietitians Susie Burrell and Leanne Ward dive into the uncomfortable truths behind why change feels difficult—and what to do about it.
They break down:
Why "hard" often just means "emotionally uncomfortable" How to reframe your mindset to stop self-sabotaging progress The top five foods they wish all clients would eat more often A brilliant high-protein, budget-friendly lunch find in Woolworths Everything you need to know ab...Young, Fit… and Diagnosed? The Alarming Rise of Early-Onset Cancers
Australia’s leading dietitians, Susie Burrell and Leanne Ward, delve into a pressing health concern: the increasing incidence of aggressive cancers, such as bowel and breast cancer, among young adults. They explore recent research findings, discuss potential lifestyle contributors, and emphasize the importance of early detection and routine health screenings.
Also Featured:
A novel approach to structuring weekly meal plans from a new diet study. A review of a popular new winter porridge. Listener Q&A: The role of fiber powders in maintaining gut health.Why Listen?
This episode sheds light on a co...
Feeding Kids Today: Fussy Eating, Treat Culture & Nutrition That Actually Works
Whether you’re dealing with a fussy toddler, a snack-obsessed primary schooler or a constantly-hungry teen, feeding kids well can feel like a full-time job. In this special bonus episode of The Nutrition Couch, Susie and Leanne dive deep into the real-life challenges of kids’ nutrition—from daily battles over veggies and treat overload to protein-poor lunchboxes and after-school hunger meltdowns.
To celebrate the release of their brand new 200-page eBook Your Kids, Their Food, Susie and Leanne are unpacking:
Why fussy eating is more normal than you think—and how to fix it The treat trap: ho...Protein, Fibre & More: Essential Supplements for Every Decade of Your Life
In this episode of The Nutrition Couch, Leanne and Susie dive deep into the world of supplements, uncovering what you actually need at every stage of life. From the essential proteins to fiber, magnesium, and more, they share expert insights on how to tailor your supplementation to your age and health needs. The episode covers common supplement myths, why balance matters, and how to avoid falling for ultra-processed products marketed as ‘healthy.’ Plus, get tips on how to navigate the overwhelming supplement choices in stores and online. Whether you’re in your 20s, 30s, or 40s+, understanding what your body n...
Easter Recovery & Sustainable Weight Loss: When Weight Loss Medication Might Be Right for You
On today’s episode of The Nutrition Couch, we’re tackling some key topics that many of you are asking about after the Easter break. Feeling sluggish and bloated? Struggling to get back on track with your health goals? We’ve got you covered with expert insights on sustainable weight loss, including the pros and cons of weight loss medications.
Susie and Leanne dive deep into the evolving role of GLP-1 medications (such as Ozempic, Wagovi, and Monjaro) in weight loss, explaining how they work and when they might be suitable for some people—especially when diet and exer...
How to Have Your Easter Treats and Stay Healthy: Managing Cortisol, Cholesterol & Holiday Indulgence
Easter is a time for indulging in your favourite treats—hot cross buns, chocolate eggs, and festive snacks—but how can you stay on track with your health goals while enjoying all the fun? In this episode of The Nutrition Couch, Susie and Leanne share their expert strategies for balancing indulgence with health during the Easter period.
They discuss how to enjoy your favourite Easter treats without guilt, tips for keeping your exercise routine going, and the importance of setting boundaries around chocolate consumption. Plus, they dive into the science of cortisol, exposing the truth behind supplements that...
Smart Travel Eating Hacks: How to Keep Your Diet on Track + Tinned Fish Protein Secrets
In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward share practical, easy-to-implement tips for keeping your diet on track while traveling. Whether you’re constantly on the go for work or just enjoy the freedom of travel, staying healthy and managing weight can be tough at airports and on flights. Discover their favorite travel snacks, healthier airport options, and how to maintain balance when you’re away from home.
Additionally, they dive into the world of tinned fish—a surprisingly affordable and protein-packed option for busy, budget-conscious eaters. Susie and Leanne break down what to loo...
Budget-Friendly Supermarket Secrets: Save on Healthy Meals + A Look at AG1 Greens Powder
In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward dive into how to save big at the supermarket without compromising on nutrition. With the rising cost of groceries, it’s essential to get savvy with your shopping habits. They’ll share their favorite budget-friendly go-to products from Woolworths, Coles, and Aldi—such as frozen veggies, high-protein pasta, and easy meal hacks that’ll help you stretch your grocery dollar.
But that’s not all! They also tackle the supplement trend everyone’s talking about: AG1 greens powder. Is it worth the hype or just another expe...
Are Snack Bars Healthy? Time-Restricted Eating Insights & New Product Reviews
In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward dive into a popular topic: snack bars. Are they a healthy option, or just a quick fix with hidden downsides? We break down the pros and cons of these convenient options, from protein-packed bars to those loaded with sugars and ultra-processed ingredients.
Plus, we explore exciting new research on time-restricted eating and its potential metabolic benefits. Is skipping breakfast actually good for you? We share the latest data, including insights into fat loss, blood sugar control, and how your eating window could impact your health.<...
Childhood Obesity, Carbohydrate Loads & Housework Calories: What Parents Need to Know
Is childhood obesity on the rise in Australia? On this week’s episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive into the latest alarming statistics on childhood obesity and the steps we can all take to ensure our kids stay healthy for years to come.
Key topics covered this week:
The state of childhood obesity in Australia: Why 2.2 million children are at risk and how it’s more than just a diet problem. What parents can do: From waist measurements to healthy snack swaps, simple strategies to keep kids healthy. Carbohydrate loading: Are you...Aspartame, Magnesium & Shift Work: What You Need to Know About These Nutrition Hot Topics
Is your diet hiding a potential health risk?
On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive deep into aspartame, the controversial artificial sweetener that’s still lurking in popular foods and drinks. With new research linking it to inflammation and insulin resistance, we discuss what you need to know and how to make smarter choices.
Tune in to discover:
Aspartame & Your Health: The latest research on its effects on heart health, insulin, and inflammation. Magnesium Myths & Facts: Why this essential mineral is suddenly everywhere—and who actually benefits from supp...The Creatine Revolution: Why Women Need This 2025 Buzz Supplement
Curious about why creatine is the buzz supplement of 2025?
On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down everything you need to know about creatine and why it’s not just for bodybuilders anymore. Discover how this powerful supplement can boost your energy, enhance mood, and even improve cognitive function, especially for women at every life stage.
Tune in to learn:
Why women naturally have lower creatine stores and how this impacts energy and mental clarity. How creatine supports hormonal balance, cognitive function, and mood regulation, particularly during pregnancy, pos...The Late Afternoon Hunger Trap: How to Stop Overeating Before Dinner & Take Back Control
Do you find yourself starving when you get home and raiding the pantry before dinner? You’re not alone! In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward uncover why late afternoon hunger strikes hard—and how to finally break the cycle of mindless snacking and overeating.
Plus, we dive into:
A fascinating new study linking omega-3 intake to lower dementia risk—is your diet protecting your brain? The new calorie-controlled frozen meals from Aldi—are they actually worth it? A listener question on the carnivore diet—is it just another extreme fad, or is there a...Meal Timing Secrets: The Science of When (and How Often) You Should Eat for Weight Control & Energy
How often should you really be eating each day? Is constant snacking ruining your appetite and weight goals? On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive deep into meal timing, uncovering why the spacebetween meals matters just as much as what’s on your plate.
Plus, we cover:
The popular 30-30-30 trend—does it actually work for fat loss, or is it just another social media fad? A brand-new healthier chocolate at Coles—does it live up to the hype? The truth about super smoothies—are you overloading yours with too many i...How Often Should You Eat (or Indulge)? The Truth About Food Frequency, Hidden Calories & MCT Oil
Ever wondered how often you should eat foods like chicken, fish, eggs, or cheese? What about chocolate and wine—how much is too much? On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down the most common foods we eat, revealing how often you should (or shouldn’t) include them in your diet for optimal health, weight management, and longevity.
Plus, we cover:
The shocking truth about how many calories you think you eat versus how many you actually consume (based on real research!). A brand-new fish product in the freezer aisle—does it...The Dark Side of Wellness: Supplements, Brain Health, and Back-to-School Nutrition
This week, Leanne and Susie shine a spotlight on the wellness industry, exposing the misleading claims behind many popular supplements. They also explore groundbreaking research linking Omega-3 intake to a 49% reduction in Alzheimer’s risk and share simple, actionable advice to protect your brain health. Plus, as schools return, they discuss back-to-school nutrition, including:
Top Sandwich Toppers: Healthy, budget-friendly alternatives to processed meats. Snack Bar Review: The new low-sugar oat slice—does it stack up? Wellness Industry Myths: Why many supplements might be wasting your money.See omnystudio.com/listener for privacy information.
School Lunchbox Heroes, Seed Oil Myths, and Perimenopause Strength Secrets
It’s time to pack those school lunchboxes! In this week’s episode of The Nutrition Couch, Susie and Leanne are here to help you kick off the school year stress-free with their top picks for healthy, kid-approved snacks. They also dive into the world of seed oils—separating fact from fiction—and answer a listener question about resistance training and weighted vests for perimenopause.
Here’s what you’ll learn in this episode:
Top Packaged Snacks: Easy, healthy snacks for school lunchboxes and busy parents. Seed Oil Science: Debunking the myths and understanding the facts behind seed...Secrets to Diet Success: What We’ve Learned From Thousands of Clients
Start 2025 on the right foot with The Nutrition Couch! With decades of experience and thousands of clients, Suzy Burrell and Leanne Ward share the key habits and mindsets that set successful clients apart from the rest.
Here’s what’s in this episode:
Diet Success Demystified: Why accountability, boundaries, and planning are the secrets to lasting change. Fiber & Mood: How a high-fiber diet could improve depression symptoms. Supermarket Find of the Week: Our take on Coles Perform high-protein quinoa wraps—are they worth the hype? Creatine Timing: When to take creatine for the best results, including insigh...Automate Your Nutrition & Exercise: Stay Healthy in 2025 Without the Stress
Are you ready to thrive in 2025 without the chaos of meal prep and exercise planning? This week on The Nutrition Couch, dietitians Susie Burrell and Leanne Ward share their insider tips to make healthy living effortless—even when life gets busy.
Here’s what you’ll learn:
Automating Nutrition: Discover simple hacks to streamline meal prep and grocery shopping, so you can stay healthy even on hectic days. Effortless Exercise: Practical ways to fit workouts into your daily routine without adding extra stress. Cafe Breakfasts Exposed: The truth about “healthy” options on menus—and how to make smarter...Kickstart Your Health in 2025: Healthy Habits, Motivation, and Smart Nutrition Strategies
Happy New Year from The Nutrition Couch! As we step into 2025, it’s the perfect time to hit reset and plan for a healthier, happier you. In this episode, dietitians Leanne Ward and Susie Burrell guide you through:
Building Core Healthy Habits: Easy, sustainable tips for planning meals, eating more veggies, and rethinking alcohol consumption. Brutal Honesty & Accountability: Why being real about your behaviours is key to achieving your goals. Sustainable Weight Loss Strategies: The truth about “eating clean” and how to create a calorie deficit without deprivation. Motivation Made Simple: The psychology of behavioural change and how small...Creatine for Women: The Ultimate Supplement for Energy, Strength & Brain Power
In this special bonus episode of The Nutrition Couch, Susie and Leanne unveil their brand-new range of creatine supplements for women under their Designed by Dietitians brand. Creatine has long been a staple for male athletes, but did you know it’s a game-changer for women too?
Join Australia’s leading dietitians as they deep dive into:
Why creatine is the must-have supplement for women – from boosting strength and energy to reducing brain fog and improving mood. The science behind creatine – what it is, how it works, and why women (especially in their 30s, 40s, and beyond...Holiday Eating Hacks: Stay Healthy, Enjoy Treats, and Avoid Overindulgence This Festive Season
It’s the most wonderful—and delicious—time of the year! On this final 2024 episode of The Nutrition Couch, we’re helping you enjoy the holidays without the guilt or the extra kilos.
Here’s what we’re serving up:
Mindful Eating Tips: How to navigate festive feasts while staying satisfied, not stuffed. Holiday Platters Made Healthy: Discover a supermarket appetizer that’s perfect for your celebrations and still dietitian-approved. Back on Track After Christmas: Simple strategies to reset and refresh your nutrition before the new year.Plus, we share our favorite holiday hosting hacks, discuss how to...
Sweet Cravings Solved, Steak for Breakfast Debunked, and Why Men Lose Weight Faster
Welcome back to The Nutrition Couch, your go-to podcast for expert nutrition advice served with a side of laughs! This week, we’re diving into some intriguing topics:
Sweet Cravings Solved: Discover the research-backed ways to indulge your sweet tooth without derailing your goals. Steak for Breakfast?: TikTok’s latest food trend is taking over, but is it worth your time (and your budget)? We break down the pros and cons of starting your day with steak, eggs, and avocado. Quick, Healthy Chicken Nuggets: A Woolworths product we can’t stop recommending—perfect for busy families or snack-time saviors...Gluten-Free Essentials, Game-Changing Weight Loss Timing Tips, and the Truth About Pilates
Are gluten-free products really the best choice for your health? This week on The Nutrition Couch, Leanne Ward and Susie Burrell uncover the best (and worst) gluten-free options on the market, from breads to pastas, wraps, and snacks. Plus, we dive into a fascinating new study linking meal timing to weight loss and debunk whether Pilates counts as strength training.
In this episode, we discuss:
The ultimate gluten-free shopping list: breads, pastas, snacks, and whole food staples. Why meal timing matters for weight loss—and how to optimise your schedule. Marion’s Kitchen dressings: low-calorie heroes or j...Healthy or Hype? The Hidden Truth About "Healthy" Supermarket Foods, Nutrient Deficiencies, and Boosting Bone Health
Ever picked up a spinach wrap or veggie chips thinking they were a healthy choice? Think again! On this week’s episode of The Nutrition Couch, Leanne Ward and Susie Burrell reveal the sneaky tricks behind supermarket foods masquerading as “healthy” options. Plus, we tackle critical nutrient deficiencies, including one that might shock you, and share smart strategies to support kids’ bone health.
In this episode, you’ll discover:
The surprising truth behind “healthier” supermarket products. Real-life cases of nutrient deficiencies, from scurvy to post-surgery challenges. The highest calcium-packed yogurt on the market and how it can transform...Bonus Episode: Stay on Track This Silly Season: SMART Goals, Holiday Hacks, and Positive Mindset Shifts
Feeling the end-of-year overwhelm when it comes to your health and fitness goals? Struggling to maintain momentum amidst the social events, festive treats, and packed schedules? Don’t worry – The Nutrition Couch has got your back!
In this special bonus episode, Leanne Ward and Susie Burrell share their ultimate strategies for surviving (and thriving) through the December silly season. From realistic goal-setting to practical hacks, we’re here to help you maintain balance without missing out on the fun.
In this episode, you’ll learn:
How to set SMART, realistic goals to keep you feeling...Supplements Decoded: The Ones You Need (and The Ones You Don’t) + How to Thrive During Party Season
On this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell pull back the curtain on the world of supplements. Are you taking too many? Or not the right ones? They’ll help you figure out what you actually need and what you can skip, so you’re not wasting money or swallowing unnecessary pills.
In today’s episode, we discuss:
Supplements 101 – Discover which supplements might be worth your investment and which ones could be doing nothing at all. Surviving Party Season – Tips for keeping your health goals in check while enjoying end-of-year festivities without th...Butter vs. Margarine: The Ultimate Guide to Spreads + Surprising Bone Health Hack & Colon Cleanse Truths
In this jam-packed episode of The Nutrition Couch, Leanne and Susie tackle hot topics in nutrition to help you make informed choices and get closer to your health goals. Ever wondered what’s really best to spread on your toast—avo, butter, or margarine? Leanne and Susie break down the nutritional facts behind common spreads and reveal which options could be boosting your health (or just adding empty calories).
In today’s episode, we dive into:
The Butter vs. Margarine Debate – Find out what you’re really spreading on your toast and which spread offers the best nutri...Weight Loss Medications: Why They May Not Work & The Key to Lasting Results
In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell unravel the common myths surrounding weight loss medications like Ozempic and Wegovy. Learn why these expensive medications often fail and what actually works for sustainable fat loss.
They’ll also cover:
• New research revealing the different nutritional needs of men and women.
• A fresh find: a range of veggie-based dips perfect for your next snack.
• Listener Q&A: How to achieve a calorie deficit without counting calories!
Don’t miss out on our ultimate guide to sustainable health! Gr...
Portion Control Secrets: How to Enjoy Your Faves Without Overeating
On this episode of The Nutrition Couch, Susie and Leanne reveal the hidden dangers of portion creep and share easy tricks to enjoy your favorite foods in the right amounts. Learn how to calorie shave without sacrificing flavor, plus strategies to sneak more veggies into your day. We also explore the benefits of changing up your exercise routine as you age, review a super clean sweet potato chip, and answer a listener question on cold-pressed juices.
Don’t miss out on our ultimate guide to sustainable health! Grab Reset, Nourish, Burn, packed with 25 recipes and actionable nutrition ad...
Gut Health Reset: Essential Tips for Digestive Health & Nutrition Conversations with Kids
Feeling bloated or struggling with your gut health? In today’s The Nutrition Couch, Leanne and Susie reveal how to reset your gut for optimal digestive health. Learn tips on supporting your microbiome, and how to talk about food with kids without promoting diet culture. Plus, we review a new high-protein dip that’s perfect for healthy snacking, and answer your questions on the best oils for cooking.
Don’t miss out on our ultimate guide to sustainable health! Grab Reset, Nourish, Burn, packed with 25 recipes and actionable nutrition advice. Available on Amazon and Penguin Australia.
See...
Celebrity Diet Myths, Cucumber Salad Craze, & Healthy Kid Drinks
Are celebrity diets and wellness supplements misleading you? On this week’s episode of The Nutrition Couch, Susie and Leanne expose the truth about celebrity diet advice, why genetics matter more than a miracle supplement, and how to make informed choices for your health. Plus, we dive into TikTok’s viral cucumber salad trend, the newest lower-sugar drinks for kids, and answer a listener’s question about safe fiber supplements for gut health.
Subscribe today on Spotify to never miss an episode, and be the first to hear the latest trends, evidence-based advice, and practical tips for your n...
Conquering Weekend Eating, Boosting Brain Health, and Muesli Secrets
Do you struggle to stick to your nutrition goals over the weekend? From impromptu gatherings to kids’ sports, weekend eating can be tough to manage! In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward dive into practical strategies to stay on track while still enjoying your weekends.
Plus, we reveal new research on how your diet can protect your brain as you age and share a high-protein snack find. Finally, we tackle a listener question on choosing the best muesli or granola for your mornings.
In this episode, you’ll learn:
How...The Truth About Protein for Weight Loss, Eating for Satisfaction & Healthier Soft Drink Alternatives
Are you getting enough protein from the right foods? This week on The Nutrition Couch, dietitians Susie Burrell and Leanne Ward share surprising insights on protein content in everyday foods, why it’s key for fat loss, metabolism, and staying full.
In this episode, we also dive into:
The difference between eating for satisfaction vs. eating for nutritional goals. A new lighter aioli just in time for summer. Healthier alternatives to diet soft drinks.Exciting News: Our New Book!
Don’t forget to check out Reset, Nourish, Burn, a comprehensive guide to sustainable fat...
