Trying to eat more without gaining weight? Wondering how much protein you actually need — or if you’ve gone overboard? And what about that burning reflux that ruins your sleep?

In this week’s episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell cut through the confusion with practical, no-BS advice that real women can use every day.

Here’s what you’ll learn:
The truth about “free foods” and fat loss — what dietitians really mean by low-calorie “free” foods, and how to use them to bulk up meals, feel satisfied, and enjoy more flavour without blowing your calories.
Protein myths busted — how much women actually need for fat loss, hormones and muscle support, what “too much” looks like, and why overdoing protein can leave you bloated, gassy, and tired.
Healthy, affordable protein swaps — the best whole-food and budget-friendly sources of protein (and why most “protein everything” snacks aren’t helping your gut or your wallet).
Smarter drink choices for summer — the surprising truth about tonic water sugar, and the best low-sugar options for your next G&T or alcohol-free spritz.
Reflux fixes that actually work — how to eat at night without triggering reflux, which foods make it worse, and the simple evening habits that can finally help you sleep better.

If you want to eat well, feel full, and still hit your health goals — without tracking every calorie or giving up your favourite foods — this episode is your blueprint.

Trying to eat more without gaining weight? Wondering how much protein you actually need &mdash; or if you&rsquo;ve gone overboard? And what about that burning reflux that ruins your sleep?
In this week&rsquo;s episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell cut through the confusion with practical, no-BS advice that real women can use every day.
Here&rsquo;s what you&rsquo;ll learn:
<ul>
<li>The truth about &ldquo;free foods&rdquo; and fat loss &mdash; what dietitians really mean by low-calorie &ldquo;free&rdquo; foods, and how to use them to bulk up meals, feel satisfied, and enjoy more flavour without blowing your calories.</li>
<li>Protein myths busted &mdash; how much women actually need for fat loss, hormones and muscle support, what &ldquo;too much&rdquo; looks like, and why overdoing protein can leave you bloated, gassy, and tired.</li>
<li>Healthy, affordable protein swaps &mdash; the best whole-food and budget-friendly sources of protein (and why most &ldquo;protein everything&rdquo; snacks aren&rsquo;t helping your gut or your wallet).</li>
<li>Smarter drink choices for summer &mdash; the surprising truth about tonic water sugar, and the best low-sugar options for your next G&amp;T or alcohol-free spritz.</li>
<li>Reflux fixes that actually work &mdash; how to eat at night without triggering reflux, which foods make it worse, and the simple evening habits that can finally help you sleep better.</li>
</ul>
If you want to eat well, feel full, and still hit your health goals &mdash; without tracking every calorie or giving up your favourite foods &mdash; this episode is your blueprint.

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.

Trying to eat more but still lose fat? Leanne and Susie reveal the low-cal “free foods” that keep you full, the truth about how much protein women really need (and when it’s too much), and the simple dinner habits that stop reflux and help you sleep better.

Low-Cal “Free Foods” That Actually Help Fat-Loss + How Much Protein Is Too Much?

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/8eabfc05-0125-4a0a-806e-b39200be120e/transcript