How often should you really be eating each day? Is constant snacking ruining your appetite and weight goals? On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive deep into meal timing, uncovering why the spacebetween meals matters just as much as what’s on your plate.

Plus, we cover:
The popular 30-30-30 trend—does it actually work for fat loss, or is it just another social media fad?
A brand-new healthier chocolate at Coles—does it live up to the hype?
The truth about super smoothies—are you overloading yours with too many ingredients?

If you want to optimise your eating habits for better appetite control, weight management, and energy levels, this is an episode you can’t afford to miss!

🔔 Subscribe, rate & review to help us keep bringing you evidence-based nutrition advice every week!

How often should you really be eating each day? Is constant snacking ruining your appetite and weight goals? On this episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive deep into meal timing, uncovering why the spacebetween meals matters just as much as what&rsquo;s on your plate.
Plus, we cover:
<ul>
<li>The popular&nbsp;30-30-30 trend&mdash;does it actually work for fat loss, or is it just another social media fad?</li>
<li>A brand-new healthier chocolate at Coles&mdash;does it live up to the hype?</li>
<li>The truth about&nbsp;super smoothies&mdash;are you overloading yours with too many ingredients?</li>
</ul>
If you want to optimise your eating habits for better appetite control, weight management, and energy levels, this is an episode you can&rsquo;t afford to miss!
🔔 Subscribe, rate &amp; review to help us keep bringing you evidence-based nutrition advice every week!

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.

Does meal timing impact weight loss and hunger? Leanne and Susie reveal how often you should eat each day, the truth about the viral 30-30-30 trend, and whether the latest ‘healthier’ chocolate is actually better for you.

Meal Timing Secrets: The Science of When (and How Often) You Should Eat for Weight Control & Energy

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/ff32e552-d77f-4398-8e89-b281005c66eb/transcript

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.

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

This week we’re tackling the big one for party season: alcohol. Leanne and Susie break down how much is too much, why “just one glass” is rarely one glass, and the simple rules that prevent Christmas weight gain.

Inside the episode:
The truth about alcohol, hormones and cancer risk
Why you might be drinking more than you think
Party-season rules to protect sleep, energy and metabolism
The canapé traps that lead to hidden weight gain
Susie’s new favourite Woolies protein find
Listener question: Is swimming actually good exercise for fat loss?

Perfect if you want to enjoy December without the blowout.

This week we&rsquo;re tackling the big one for party season: alcohol. Leanne and Susie break down how much is too much, why &ldquo;just one glass&rdquo; is rarely one glass, and the simple rules that prevent Christmas weight gain.
Inside the episode:
<ul>
<li>The truth about alcohol, hormones and cancer risk</li>
<li>Why you might be drinking more than you think</li>
<li>Party-season rules to protect sleep, energy and metabolism</li>
<li>The canap&eacute; traps that lead to hidden weight gain</li>
<li>Susie&rsquo;s&nbsp;new favourite Woolies protein find</li>
<li>Listener question: Is swimming actually good exercise for fat loss?</li>
</ul>
Perfect if you want to enjoy December without the blowout.

Leanne and Susie unpack the real risks of party-season drinking – from cancer and dementia risk to Christmas weight gain – plus smart strategies for handling canapés, a Woolies BBQ chicken product review and whether swimming is “enough” exercise for health and fat loss.

Party-Season Drinking: How Much Is Too Much? Plus Canapé Traps, A Woolies Chicken Win & Swimming as Exercise

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/ea4dabdb-3551-4cad-b5da-b3a700d918dd/transcript

Are the foods in your trolley really Australian owned, and should you be worried about MSG or that 2-kilo overnight weight jump after a salty meal?

In this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell unpack how to support Aussie-owned brands, the real story on MSG, and why salt can make the scales jump without you gaining body fat.

In this episode, we cover:

The Aussie-owned supermarket brands worth supporting


Why there are so few 100% Australian-owned and operated food companies on our shelves


The big-name Aussie brands Leanne and Susie actually buy, including cereals, dairy, oils, snacks and condiments


How Australian ownership, local jobs and higher ingredient standards often translate to better nutritional quality


Fun facts about Sanitarium’s not-for-profit structure and SPC as the last remaining Australian-owned fruit and veg processor


Smaller state-based dairies and boutique brands to look out for in your local supermarket

MSG: what the science says vs what social media says


What MSG actually is, how it’s made, and why glutamate naturally occurs in foods like tomatoes, mushrooms and cheese


How to spot MSG and other flavour enhancers on labels (621, 635 and friends)


Why major health bodies consider MSG safe at normal intakes, and why “Chinese restaurant syndrome” hasn’t held up in blinded trials


The real issue: ultra-processed, highly flavoured snacks that drive overeating, especially in kids


Common supermarket foods that still contain flavour enhancers, and how to choose plainer, less “more-ish” options instead

Product Spotlight: the Moroccan tomato dip Leanne and Susie love


A deep dive on Tahini Miri Moroccan Matbucha, a chunky tomato-based dip with 87% tomatoes


Why the ingredient list is so impressive compared to most dips in the fridge section


How to use it: on veggie sticks, crackers, omelettes, eggs, sourdough or as a salsa-style base for quick meals


Why cooked tomato products are a great way to boost lycopene and plant intake, especially during party season

Salt, fluid retention and “overnight” weight gain


The recommended daily sodium and salt limits for healthy adults, and how much Australians are actually having


Why your weight can jump 1–2 kilos after a salty meal or takeaway, even if you’ve been eating well


Who genuinely needs to watch salt more closely (e.g. high blood pressure, kidney or fluid issues) and who doesn’t need to stress over a pinch in home cooking


Simple label-reading rules: what counts as low, moderate and high sodium per serve


Practical ways to cut back on salt without eating bland food, using herbs, spices and smarter product choices


How to keep party-season canapés, chips and takeaway in check without feeling deprived

Plus


How Leanne and Susie think about “supporting local” in a realistic, supermarket-based way


Why choosing more minimally processed options automatically helps with both salt and additive intake


Reassurance that balance matters more than perfection when it comes to salt, MSG and processed foods

If your goal is to shop more consciously, support local brands, and stop panicking about every ingredient on the label, this episode will give you a clear, calm roadmap.

Are the foods in your trolley really Australian owned, and should you be worried about MSG or that 2-kilo overnight weight jump after a salty meal?
In this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell unpack how to support Aussie-owned brands, the real story on MSG, and why salt can make the scales jump without you gaining body fat.
In this episode, we cover:
The Aussie-owned supermarket brands worth supporting
<ul>
<li>
Why there are so few 100% Australian-owned and operated food companies on our shelves
</li>
<li>
The big-name Aussie brands Leanne and Susie actually buy, including cereals, dairy, oils, snacks and condiments
</li>
<li>
How Australian ownership, local jobs and higher ingredient standards often translate to better nutritional quality
</li>
<li>
Fun facts about Sanitarium&rsquo;s not-for-profit structure and SPC as the last remaining Australian-owned fruit and veg processor
</li>
<li>
Smaller state-based dairies and boutique brands to look out for in your local supermarket
</li>
</ul>
MSG: what the science says vs what social media says
<ul>
<li>
What MSG actually is, how it&rsquo;s made, and why glutamate naturally occurs in foods like tomatoes, mushrooms and cheese
</li>
<li>
How to spot MSG and other flavour enhancers on labels (621, 635 and friends)
</li>
<li>
Why major health bodies consider MSG safe at normal intakes, and why &ldquo;Chinese restaurant syndrome&rdquo; hasn&rsquo;t held up in blinded trials
</li>
<li>
The real issue: ultra-processed, highly flavoured snacks that drive overeating, especially in kids
</li>
<li>
Common supermarket foods that still contain flavour enhancers, and how to choose plainer, less &ldquo;more-ish&rdquo; options instead
</li>
</ul>
Product Spotlight: the Moroccan tomato dip Leanne and Susie love
<ul>
<li>
A deep dive on Tahini Miri Moroccan Matbucha, a chunky tomato-based dip with 87% tomatoes
</li>
<li>
Why the ingredient list is so impressive compared to most dips in the fridge section
</li>
<li>
How to use it: on veggie sticks, crackers, omelettes, eggs, sourdough or as a salsa-style base for quick meals
</li>
<li>
Why cooked tomato products are a great way to boost lycopene and plant intake, especially during party season
</li>
</ul>
Salt, fluid retention and &ldquo;overnight&rdquo; weight gain
<ul>
<li>
The recommended daily sodium and salt limits for healthy adults, and how much Australians are actually having
</li>
<li>
Why your weight can jump 1&ndash;2 kilos after a salty meal or takeaway, even if you&rsquo;ve been eating well
</li>
<li>
Who genuinely needs to watch salt more closely (e.g. high blood pressure, kidney or fluid issues) and who doesn&rsquo;t need to stress over a pinch in home cooking
</li>
<li>
Simple label-reading rules: what counts as low, moderate and high sodium per serve
</li>
<li>
Practical ways to cut back on salt without eating bland food, using herbs, spices and smarter product choices
</li>
<li>
How to keep party-season canap&eacute;s, chips and takeaway in check without feeling deprived
</li>
</ul>
Plus
<ul>
<li>
How Leanne and Susie think about &ldquo;supporting local&rdquo; in a realistic, supermarket-based way
</li>
<li>
Why choosing more minimally processed options automatically helps with both salt and additive intake
</li>
<li>
Reassurance that balance matters more than perfection when it comes to salt, MSG and processed foods
</li>
</ul>
If your goal is to shop more consciously, support local brands, and stop panicking about every ingredient on the label, this episode will give you a clear, calm roadmap.

Leanne and Susie unpack the Aussie-owned supermarket brands they actually buy, bust common myths about MSG and flavour enhancers, and explain how salt and sodium can cause “overnight” weight and fluid jumps without real fat gain. Perfect if you want to support local brands, choose better processed foods, and stop stressing about every ingredient on the label.

Aussie-Owned Supermarket Brands, MSG Myths & Overnight Salt Bloat

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/0a70ea2e-ff9a-454c-9ed4-b3a0002d7647/transcript

Meal Timing Secrets: The Science of When (and How Often) You Should Eat for Weight Control & Energy

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