Want to enjoy Christmas without the food hangover?

Leanne and Susie share simple, realistic strategies to enjoy the festive season without overeating or falling into the “all or nothing” trap.

In this episode:
The mindset that leads to festive bingeing
Portion and pacing tricks that actually work
How to enjoy your favourites without feeling stuffed
When to get back on track (hint: it’s sooner than you think)

Press play to feel lighter, calmer and more in control this Christmas.

Want to enjoy Christmas without the food hangover?
Leanne and Susie share simple, realistic strategies to enjoy the festive season without overeating or falling into the &ldquo;all or nothing&rdquo; trap.
In this episode:
<ul>
<li>The mindset that leads to festive bingeing</li>
<li>Portion and pacing tricks that actually work</li>
<li>How to enjoy your favourites without feeling stuffed</li>
<li>When to get back on track (hint: it&rsquo;s sooner than you think)</li>
</ul>
Press play to feel lighter, calmer and more in control this Christmas.

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.

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.

The Nutrition Couch

Welcome to The Nutrition Couch, a weekly podcast from two of Australia’s leading dietitians & nutritionists, Susie Burrell & Leanne Ward. This is the first nutrition podcast that looks at weekly food & health trends. Every Sunday at 7am AEST, we will be uploading an episode that covers nutrition news, trending food products, case studies and we will also be answering our listener questions. Don’t forget to subscribe to the podcast so you never miss an episode and follow us on social media @the_nutrition_couch_podcast to ask us questions & see our food product reviews.

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.

Christmas Without the Food Hangover: Smart Festive Portions + When to Get Back on Track

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/90e74049-b526-46d3-9d47-b3ae00c75bf0/transcript

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.

Ever been told your blood tests are &ldquo;normal&rdquo;, but you&rsquo;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 &ldquo;everything&rsquo;s fine&rdquo; 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:
<ul>
<li>Why normal blood tests are not always optimal</li>
<li>The blood markers women should track over time</li>
<li>Low ferritin, fatigue, brain fog and poor exercise tolerance</li>
<li>Glucose, HbA1c and the early signs of insulin resistance</li>
<li>Vitamin D, cholesterol, thyroid and estrogen changes to watch</li>
<li>Why women in perimenopause and menopause need to pay closer attention</li>
<li>The new GLP-1 nutrient deficiency concern</li>
<li>Why eating less can still mean poor nutrition</li>
<li>Product review: Coastal Crunch Protein Crunch</li>
<li>Listener question: the healthiest takeaway choices</li>
</ul>
If you&rsquo;ve ever felt dismissed by &ldquo;normal&rdquo; results, this episode will help you ask better questions and understand what to look at more closely.

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.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/25949a7b-5ee2-449d-8f8b-b40900b96b85/transcript

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.

Are low sugar lollies actually healthier&hellip; or just clever marketing?
This week on The Nutrition Couch, Susie and Leanne take a deep dive into the booming &ldquo;better-for-you&rdquo; confectionery trend and unpack whether these fibre-based, low-sugar lollies are genuinely a smarter choice &mdash; 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&rsquo;s not all.
Leanne shares compelling new research (January 2026) linking body fat distribution &mdash; not just body weight &mdash; 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:
<ul>
<li>A practical review of convenient pre-prepared vegetables and whether they&rsquo;re worth the price</li>
<li>The truth about Aldi&rsquo;s lower carb white bread and why not all &ldquo;low carb&rdquo; options are created equal</li>
<li>A bigger conversation about ultra-processed foods and health star ratings</li>
</ul>
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&rsquo;ve ever stood in the lolly aisle wondering &ldquo;Is this actually better?&rdquo; &mdash; this one&rsquo;s for you.

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.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/dab326c2-67a3-4255-b685-b402009d399e/transcript

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.

If you eat the same breakfast on repeat because it &ldquo;fits your macros&rdquo;, 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&rsquo;ve &ldquo;bagged out&rdquo; wraps, which ones are actually worth buying?
In this episode, we cover:
<ul>
<li>
The number one breakfast mistake for gut health and metabolism (and why &ldquo;same breakfast every day&rdquo; backfires)
</li>
<li>
The 30 plant foods per week idea, what counts, and how to rack up plant points without trying
</li>
<li>
Easy ways to rotate breakfasts while still hitting protein goals
</li>
<li>
Why your weight loss can plateau even when you&rsquo;re doing everything &ldquo;right&rdquo;, and how variety helps
</li>
<li>
Ultra-processed foods: the difference between &ldquo;some processing&rdquo; and foods that genuinely drive poor outcomes
</li>
<li>
Practical UPF swaps that actually make a difference (cereal, milks, breads, yoghurts, chips, crackers)
</li>
<li>
The truth about additives like emulsifiers, when they matter, and when social media fear has gone too far
</li>
<li>
Cracker chat: why some &ldquo;party crackers&rdquo; are basically biscuits, and what to buy instead for everyday
</li>
<li>
Product review: Nestl&eacute; Milo 40% Less Sugar Dairy Snack, is it a solid option for active kids?
</li>
<li>
The &ldquo;maths isn&rsquo;t mathing&rdquo; moment, how the lower sugar version stacks up against the regular one (and why we&rsquo;re investigating)
</li>
<li>
Listener question: wraps, which ones are okay, and why &ldquo;spinach wraps&rdquo; are usually marketing, not veggies
</li>
<li>
Best buys: the simple, budget-friendly wholegrain mini wraps Leanne and Susie actually recommend
</li>
</ul>
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.

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.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/f9d8288f-ec75-4fb6-b231-b3fb00ad1830/transcript

Christmas Without the Food Hangover: Smart Festive Portions + When to Get Back on Track

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