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 live up to its health claims?
The truth about MCT oil for weight loss—does it actually work, or is it just another expensive fad?

If you want science-backed advice that helps you make smarter, more sustainable food choices, tune in now!

Don’t forget to subscribe and leave a review—it helps us keep bringing you the best in evidence-based nutrition!

Ever wondered how often you should eat foods like chicken, fish, eggs, or cheese? What about chocolate and wine&mdash;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&rsquo;t) include them in your diet for optimal health, weight management, and longevity.
Plus, we cover:
<ul>
<li>The shocking truth about how many calories you&nbsp;think you eat versus how many you actually consume (based on real research!).</li>
<li>A brand-new fish product in the freezer aisle&mdash;does it live up to its health claims?</li>
<li>The truth about MCT oil for weight loss&mdash;does it actually work, or is it just another expensive fad?</li>
</ul>
If you want science-backed advice that helps you make smarter, more sustainable food choices, tune in now!
Don&rsquo;t forget to subscribe and leave a review&mdash;it helps us keep bringing you the best in evidence-based nutrition!

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.

How often should you eat foods like eggs, cheese, and red meat? What about wine and chocolate? Leanne and Susie reveal the science-backed food frequency guide, plus the truth about hidden calories and MCT oil for weight loss.

How Often Should You Eat (or Indulge)? The Truth About Food Frequency, Hidden Calories & MCT Oil

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/8644ced8-b08e-4248-b0ed-b27a00b02b00/transcript

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.

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.

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.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/b35b674e-949d-4bd0-9b08-b41000a29763/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

How Often Should You Eat (or Indulge)? The Truth About Food Frequency, Hidden Calories & MCT Oil

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