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.

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 entr&eacute;e 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.

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.

Leanne Ward and Susie Burrell share their honest, practical guide to eating at the pub without derailing your diet, including what to order, what to avoid, and why the salad is not always the answer. Plus: Subway's high-protein range put under the microscope and the results are misleading, a chocolate-coated health bar exposed for what it really is, and a straight-talking answer on whether a mini Coke a few times a week actually matters. Real advice, no guilt, no fluff.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/162a050a-79f2-49c0-99ae-b44800c4b40e/transcript

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.

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.

Leanne Ward and Susie Burrell expose the truth about beef liver supplements and why they are not the iron fix they are being marketed as, plus everything women need to know about low ferritin, iron infusions, which supplements actually work, and the food sources most of us are not eating enough of. Also: a hot chocolate supermarket review, the new Birdseye scalloped potato verdict, and why that $60 functional hot chocolate is almost certainly not worth it.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/83d50bb3-50de-4b5a-9464-b44100df7df2/transcript

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.

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.

Leanne Ward and Susie Burrell tackle the evidence on eating to reduce joint pain and inflammation, including what the Mediterranean diet actually requires, which supplements genuinely work and which do not, and why turmeric is not the answer. Plus: new research showing meal repetition outperforms dietary variety for weight loss, an honest review of the new Arnott's Shapes Light and Crispy range, and the straight truth on whether anyone actually needs a multivitamin. Practical, evidence-based, and no fluff.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/c48aa9b3-8eff-48f8-8090-b43a00a773ae/transcript

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.

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 &mdash; 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 &mdash; ideally 12 &mdash; 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&ndash;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 &amp; 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 <a href="https://designedbydietitians.com/">Designed by Dietitians</a>.
Hit subscribe so you never miss a Wednesday drop, and share this one with someone who always eats dinner too late.

Do late dinners really stall fat loss? The 12-hour overnight rule, tinned tuna ranked at Coles, Aldi and Woolies, and a shift-work meal-timing framework that actually works.

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

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/6eb1afc0-c0c8-4b19-bffc-b43300a456b4/transcript

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

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