January is hectic, decision fatigue is real, and eating well can start to feel exhausting.

In this episode, Leanne and Susie break down meal prep that actually works in real life, the sneaky way fries creep into your week, and what to order when fast food is the only option.

No extremes. No guilt. Just systems that make healthy eating easier in 2026.

In this episode, we cover:


The simplest meal prep system to save time and mental load (without cooking every meal)


The best foods to batch prep and what not to prep because it turns soggy


Why convenience foods are not “cutting corners” and how to drop the guilt


How long common prepped foods actually last in the fridge and freezer


Freezer hacks that reduce waste and stop boredom


The “Fry Creep” problem, how many fries is really a serve, and the once-a-week rule


Leanne’s fry quality filter and how to enjoy chips without overdoing it


A new freezer-friendly, high-protein seafood option for busy nights


Smarter picks at Maccas, KFC, and Subway when you need something fast

This episode is perfect if you want to eat well this year without burnout, perfectionism, or overthinking every meal.

January is hectic, decision fatigue is real, and eating well can start to feel exhausting.
In this episode, Leanne and Susie break down meal prep that actually works in real life, the sneaky way fries creep into your week, and what to order when fast food is the only option.
No extremes. No guilt. Just systems that make healthy eating easier in 2026.
In this episode, we cover:
<ul>
<li>
The simplest meal prep system to save time and mental load (without cooking every meal)
</li>
<li>
The best foods to batch prep and what not to prep because it turns soggy
</li>
<li>
Why convenience foods are not &ldquo;cutting corners&rdquo; and how to drop the guilt
</li>
<li>
How long common prepped foods actually last in the fridge and freezer
</li>
<li>
Freezer hacks that reduce waste and stop boredom
</li>
<li>
The &ldquo;Fry Creep&rdquo; problem, how many fries is really a serve, and the once-a-week rule
</li>
<li>
Leanne&rsquo;s fry quality filter and how to enjoy chips without overdoing it
</li>
<li>
A new freezer-friendly, high-protein seafood option for busy nights
</li>
<li>
Smarter picks at Maccas, KFC, and Subway when you need something fast
</li>
</ul>
This episode is perfect if you want to eat well this year without burnout, perfectionism, or overthinking every meal.

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.

Make healthy eating easier in 2026 with realistic meal prep hacks that cut decision fatigue, the “Fry Creep” rule that explains why chips derail fat loss, and smarter fast food orders (Maccas, KFC, Subway) when you are stuck on the go.

Meal Prep Without the Burnout + The “Fry Creep” Rule (and Smarter Fast Food Orders)

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/da2646ff-12b3-479a-9f7d-b3d800c990fc/transcript

GLP-1 medications are now so widely used that most people know someone who is on them or have been tempted to try them themselves. But the questions that come with these medications, how long, how much, what happens when you stop, and what about the black market options circulating online, rarely get answered clearly.

This week Leanne and Susie work through the most frequently asked questions they receive about GLP-1 medications, with straight clinical answers rather than pharmaceutical company talking points. They also cover a brand new 2026 study on pork and weight loss that will reassure anyone who has been told they have to give up pork to lose weight.

In this episode:
Do you have to stay on GLP-1 medications forever? Susie's clinical answer, who actually needs long-term use versus who can come off them, and the weaning strategy she uses with clients
Who these medications are and are not appropriate for: the specific thresholds around body weight, waist measurement, and family history that Susie uses before recommending them to a client
How to prevent muscle mass loss on GLP-1 medications, why some degree of muscle loss is unavoidable in a calorie deficit, and why extreme calorie restriction makes this significantly worse
Why rapid weight loss on GLP-1 medications causes the face and neck changes people are calling Ozempic face, and why slower, more gradual weight loss over six to twelve months is the better approach for every reason
How to still enjoy food on these medications: why controlling the dose is the key, and what it should feel like when the medication is working properly
Why retatrutide is not approved in Australia, what the TGA has said, and why the black market version being sold through beauty clinics and informal networks is not safe under any circumstances
A brand new May 2026 study published in the Journal of Nutrition and Diabetes: what happened when habitual pork consumers followed a structured weight loss program, why 5.3% body weight loss is considered clinically significant, and what it means for how you think about pork in a healthy diet
Why lean pork cuts are an underrated budget-friendly protein source, and Leanne's two favourite ways to cook pork that stretch a $20 to $22 cut into ten to twelve meals
The Woolworths Potato Utopia duck fat potatoes reviewed: 91% potato, 2.9% duck fat, 188 milligrams of sodium, and a surprisingly modest nutritional profile for what is essentially an indulgent frozen side dish
Is granola healthy? The honest answer, what to look for on the label, why portion size matters more than the granola itself, and the specific brands Susie reaches for

GLP-1 medications are now so widely used that most people know someone who is on them or have been tempted to try them themselves. But the questions that come with these medications, how long, how much, what happens when you stop, and what about the black market options circulating online, rarely get answered clearly.
This week Leanne and Susie work through the most frequently asked questions they receive about GLP-1 medications, with straight clinical answers rather than pharmaceutical company talking points. They also cover a brand new 2026 study on pork and weight loss that will reassure anyone who has been told they have to give up pork to lose weight.
In this episode:
<ul>
<li dir="ltr">Do you have to stay on GLP-1 medications forever? Susie's clinical answer, who actually needs long-term use versus who can come off them, and the weaning strategy she uses with clients</li>
<li dir="ltr">Who these medications are and are not appropriate for: the specific thresholds around body weight, waist measurement, and family history that Susie uses before recommending them to a client</li>
<li dir="ltr">How to prevent muscle mass loss on GLP-1 medications, why some degree of muscle loss is unavoidable in a calorie deficit, and why extreme calorie restriction makes this significantly worse</li>
<li dir="ltr">Why rapid weight loss on GLP-1 medications causes the face and neck changes people are calling Ozempic face, and why slower, more gradual weight loss over six to twelve months is the better approach for every reason</li>
<li dir="ltr">How to still enjoy food on these medications: why controlling the dose is the key, and what it should feel like when the medication is working properly</li>
<li dir="ltr">Why retatrutide is not approved in Australia, what the TGA has said, and why the black market version being sold through beauty clinics and informal networks is not safe under any circumstances</li>
<li dir="ltr">A brand new May 2026 study published in the Journal of Nutrition and Diabetes: what happened when habitual pork consumers followed a structured weight loss program, why 5.3% body weight loss is considered clinically significant, and what it means for how you think about pork in a healthy diet</li>
<li dir="ltr">Why lean pork cuts are an underrated budget-friendly protein source, and Leanne's two favourite ways to cook pork that stretch a $20 to $22 cut into ten to twelve meals</li>
<li dir="ltr">The Woolworths Potato Utopia duck fat potatoes reviewed: 91% potato, 2.9% duck fat, 188 milligrams of sodium, and a surprisingly modest nutritional profile for what is essentially an indulgent frozen side dish</li>
<li dir="ltr">Is granola healthy? The honest answer, what to look for on the label, why portion size matters more than the granola itself, and the specific brands Susie reaches for</li>
</ul>

Leanne Ward and Susie Burrell answer the most common GLP-1 medication questions they receive: whether you have to take them forever, how to prevent muscle loss, what causes Ozempic face, and why retatrutide is not safe to buy in Australia right now. Plus: a brand new 2026 study on pork and weight loss, Woolworths duck fat potatoes reviewed, and the honest answer on whether granola is actually healthy.

Your GLP-1 Questions Answered: Do You Have to Take Them Forever, Will You Lose Muscle, and Is Retatrutide Safe in Australia?

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/cb2469d0-164d-47c6-bf3b-b4bf00ae4290/transcript

Inflammation is everywhere right now. On Instagram, in wellness spaces, in your DMs. Everything from weight gain to brain fog to sore joints is being blamed on cortisol and chronic inflammation, and a growing number of people are convinced they cannot exercise, eat in a calorie deficit, or live normally because it will make their inflammation worse.

So is any of this true? And is an anti-inflammatory diet actually a real thing?

This week Leanne and Susie take on one of the biggest buzzwords in nutrition right now and give it a proper evidence-based look. They unpack what inflammation actually is and why the way it is being described online is often completely inaccurate, what the research on polyphenols and anthocyanins actually shows, and which foods are genuinely worth prioritising if reducing inflammation is your goal.

This episode is proudly brought to you by Queen Garnet, Australia's antioxidant plum. Leanne and Susie share the research behind Queen Garnet throughout this episode, and you can find the full range at queengarnet.com.

In this episode:
The two types of inflammation and why they are completely different: why acute inflammation from exercise, injury, or illness is a normal and healthy response, and what chronic low-grade inflammation actually looks like and why it develops
Why a single weekend of eating badly, a glass of wine, or a slice of pizza is not putting your body into a chronic inflammatory state, and the specific lifestyle patterns that do contribute to inflammation over time
The misinformation that is actively harming people: why telling someone with PCOS that they cannot exercise or diet because it spikes cortisol and causes inflammation is not only incorrect but counterproductive
Why the Mediterranean dietary pattern consistently outperforms every other approach when it comes to reducing inflammatory markers, and the specific foods driving that result
A review of a randomized, double-blind controlled trial on Queen Garnet plum juice: what happened to blood vessel function and vascular inflammatory markers when participants consumed a high antioxidant juice alongside a high fat meal, even in a single meal occasion
A 12-week randomized controlled trial on anthocyanin-rich foods and adipose tissue function: what researchers found about how polyphenol-rich whole foods may influence metabolic processes in fat tissue and why this matters for metabolic health
What anthocyanins and polyphenols actually are, which foods contain the highest concentrations, and why the bright red, purple, and orange colours in fruits and vegetables are a direct indicator of antioxidant content
The Queen Garnet Antioxidant Plum Nectar reviewed: why it has approximately six times the antioxidant content of blueberries, how to use it, who it is most beneficial for, and where to find it year-round when the fresh fruit is out of season. Available at queengarnet.com, with a 20% saving on subscription
Practical daily habits that genuinely shift inflammatory pathways: extra-virgin olive oil, walnuts, herbs and spices, green tea, brightly coloured vegetables, and the case for seven to ten serves of fresh produce every day.

 

Inflammation is everywhere right now. On Instagram, in wellness spaces, in your DMs. Everything from weight gain to brain fog to sore joints is being blamed on cortisol and chronic inflammation, and a growing number of people are convinced they cannot exercise, eat in a calorie deficit, or live normally because it will make their inflammation worse.
So is any of this true? And is an anti-inflammatory diet actually a real thing?
This week Leanne and Susie take on one of the biggest buzzwords in nutrition right now and give it a proper evidence-based look. They unpack what inflammation actually is and why the way it is being described online is often completely inaccurate, what the research on polyphenols and anthocyanins actually shows, and which foods are genuinely worth prioritising if reducing inflammation is your goal.
This episode is proudly brought to you by Queen Garnet, Australia's antioxidant plum. Leanne and Susie share the research behind Queen Garnet throughout this episode, and you can find the full range at queengarnet.com.
In this episode:
<ul>
<li dir="ltr">The two types of inflammation and why they are completely different: why acute inflammation from exercise, injury, or illness is a normal and healthy response, and what chronic low-grade inflammation actually looks like and why it develops</li>
<li dir="ltr">Why a single weekend of eating badly, a glass of wine, or a slice of pizza is not putting your body into a chronic inflammatory state, and the specific lifestyle patterns that do contribute to inflammation over time</li>
<li dir="ltr">The misinformation that is actively harming people: why telling someone with PCOS that they cannot exercise or diet because it spikes cortisol and causes inflammation is not only incorrect but counterproductive</li>
<li dir="ltr">Why the Mediterranean dietary pattern consistently outperforms every other approach when it comes to reducing inflammatory markers, and the specific foods driving that result</li>
<li dir="ltr">A review of a randomized, double-blind controlled trial on Queen Garnet plum juice: what happened to blood vessel function and vascular inflammatory markers when participants consumed a high antioxidant juice alongside a high fat meal, even in a single meal occasion</li>
<li dir="ltr">A 12-week randomized controlled trial on anthocyanin-rich foods and adipose tissue function: what researchers found about how polyphenol-rich whole foods may influence metabolic processes in fat tissue and why this matters for metabolic health</li>
<li dir="ltr">What anthocyanins and polyphenols actually are, which foods contain the highest concentrations, and why the bright red, purple, and orange colours in fruits and vegetables are a direct indicator of antioxidant content</li>
<li dir="ltr">The Queen Garnet Antioxidant Plum Nectar reviewed: why it has approximately six times the antioxidant content of blueberries, how to use it, who it is most beneficial for, and where to find it year-round when the fresh fruit is out of season. Available at queengarnet.com, with a 20% saving on subscription</li>
<li dir="ltr">Practical daily habits that genuinely shift inflammatory pathways: extra-virgin olive oil, walnuts, herbs and spices, green tea, brightly coloured vegetables, and the case for seven to ten serves of fresh produce every day.</li>
</ul>
&nbsp;

Leanne Ward and Susie Burrell cut through the inflammation trend dominating social media, explain what chronic low-grade inflammation actually is versus how it is being misrepresented online, and share the research on anthocyanins and polyphenols that shows which foods genuinely make a difference to inflammatory markers. Plus: two clinical trials on Queen Garnet plum juice reviewed, a practical guide to anti-inflammatory eating, and the honest truth about whether an anti-inflammatory diet is actually a real thing.

Is the Anti-Inflammatory Diet Actually Real? What the Science Says and the Foods That Genuinely Make a Difference

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/e6a02011-0c15-4a63-8c9f-b4b600c6dcfa/transcript

Fast food chains are now launching burgers with 80 grams of protein and calling it high performance. But is that actually good for you, or has the protein craze officially gone too far?

This week Leanne and Susie answer the question the fitness industry does not want to talk about: how much protein is actually too much, what your body does with the excess, and why the race to push protein higher in every product on the market is starting to work against the very goals it claims to support.

Then they cover a brand new study published in JAMA Network Open that identified two very different dietary patterns linked to weight management through the menopausal years, including one that most people have never heard of and that contradicts almost everything being said about menopause diets online right now.

In this episode:
The new Grilled High Performance burger range: 80 grams of protein, over 700 calories, and why Leanne thinks even her beloved Grilled has gone too far with this one
How much protein the body can actually utilise in a single meal, why the old 30-gram rule has been updated by recent research, and what happens to protein calories your body does not need
Why small women are often overdoing protein at the expense of good fats, and why the macronutrient ratio matters as much as the total protein number
A brand new 12-year study of over 38,000 women from the Nurses Health Study published in JAMA Network Open: the two dietary patterns most effective at preventing weight gain through the menopausal years, and why their results are surprisingly contradictory
The planetary health diet and the low insulinaemic diet: what they actually are, how differently they approach carbohydrate and fat, and what Susie thinks the contrasting results reveal about the two main metabolic subtypes in perimenopause and menopause
Why there is still no single magic menopause diet, and why working with a dietitian to personalise macronutrient ratios to your own glucose regulation and metabolic response remains the most effective approach
A high-fiber vanilla custard from the South Australian Gourmet Food Company reviewed: who this product is actually for, why inulin is not Leanne's favourite fiber type for digestive health, and why she would reach for kiwi fruit or oats first
How to take collagen and creatine consistently every day without having to force yourself to drink a shake: the coffee method, the yogurt method, the supplement stack, and why the research really does require eight to twelve weeks of daily use before results appear
Why collagen peptides dissolve perfectly well in hot drinks despite what you may have heard, and the simple trick for avoiding clumping

Fast food chains are now launching burgers with 80 grams of protein and calling it high performance. But is that actually good for you, or has the protein craze officially gone too far?
This week Leanne and Susie answer the question the fitness industry does not want to talk about: how much protein is actually too much, what your body does with the excess, and why the race to push protein higher in every product on the market is starting to work against the very goals it claims to support.
Then they cover a brand new study published in JAMA Network Open that identified two very different dietary patterns linked to weight management through the menopausal years, including one that most people have never heard of and that contradicts almost everything being said about menopause diets online right now.
In this episode:
<ul>
<li dir="ltr">The new Grilled High Performance burger range: 80 grams of protein, over 700 calories, and why Leanne thinks even her beloved Grilled has gone too far with this one</li>
<li dir="ltr">How much protein the body can actually utilise in a single meal, why the old 30-gram rule has been updated by recent research, and what happens to protein calories your body does not need</li>
<li dir="ltr">Why small women are often overdoing protein at the expense of good fats, and why the macronutrient ratio matters as much as the total protein number</li>
<li dir="ltr">A brand new 12-year study of over 38,000 women from the Nurses Health Study published in JAMA Network Open: the two dietary patterns most effective at preventing weight gain through the menopausal years, and why their results are surprisingly contradictory</li>
<li dir="ltr">The planetary health diet and the low insulinaemic diet: what they actually are, how differently they approach carbohydrate and fat, and what Susie thinks the contrasting results reveal about the two main metabolic subtypes in perimenopause and menopause</li>
<li dir="ltr">Why there is still no single magic menopause diet, and why working with a dietitian to personalise macronutrient ratios to your own glucose regulation and metabolic response remains the most effective approach</li>
<li dir="ltr">A high-fiber vanilla custard from the South Australian Gourmet Food Company reviewed: who this product is actually for, why inulin is not Leanne's favourite fiber type for digestive health, and why she would reach for kiwi fruit or oats first</li>
<li dir="ltr">How to take collagen and creatine consistently every day without having to force yourself to drink a shake: the coffee method, the yogurt method, the supplement stack, and why the research really does require eight to twelve weeks of daily use before results appear</li>
<li dir="ltr">Why collagen peptides dissolve perfectly well in hot drinks despite what you may have heard, and the simple trick for avoiding clumping</li>
</ul>

Leanne Ward and Susie Burrell tackle the question the fitness industry avoids: how much protein is actually too much, prompted by a new fast food burger with 80 grams of protein per serve. Plus: a brand new JAMA Network Open study on the two dietary patterns most effective at preventing weight gain through menopause, including one that has never been discussed in mainstream menopause content, a high-fiber custard reviewed, and practical strategies for taking collagen and creatine consistently every day.

How Much Protein Is Too Much? The 80-Gram Burger That Prompted the Question, Plus New Research on the Best Diet for Menopause

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/c8f7886b-4f98-4c9a-9eba-b4b200c3b28e/transcript

Meal Prep Without the Burnout + The “Fry Creep” Rule (and Smarter Fast Food Orders)

In 1 playlist(s)

The Nutrition Couch

Social links

Follow podcast

Recent clips