Is brain fog getting worse in menopause?

Trying to lose weight but nothing works anymore?

This episode explores new research on creatine and cognition — and why willpower isn’t the real reason weight loss stalls.

Here’s what we cover:
A new 8-week randomised controlled trial on creatine in peri- and menopausal women
What actually improved: memory, mental fatigue and cognitive performance
Why women may store less creatine than men
Whether all forms of creatine are equal

Plus:
CSIRO data from 78,000 Australians shows why structured meal planning leads to more weight loss
Why willpower fails when planning is absent
The psychology behind “starting again Monday”

We also review the new Cobs Popcorn Bars — are they really a healthy lunchbox option?

And we answer a listener question: why are your measurements dropping but not the scale?

Leanne and Susie are dietitians and co-founders of Designed by Dietitians. As always, the discussion is evidence-led and practical.

Is brain fog getting worse in menopause?
Trying to lose weight but nothing works anymore?
This episode explores new research on creatine and cognition &mdash; and why willpower isn&rsquo;t the real reason weight loss stalls.
Here&rsquo;s what we cover:
<ul>
<li>A new 8-week randomised controlled trial on creatine in peri- and menopausal women</li>
<li>What actually improved: memory, mental fatigue and cognitive performance</li>
<li>Why women may store less creatine than men</li>
<li>Whether all forms of creatine are equal</li>
</ul>
Plus:
<ul>
<li>CSIRO data from 78,000 Australians shows why structured meal planning leads to more weight loss</li>
<li>Why willpower fails when planning is absent</li>
<li>The psychology behind &ldquo;starting again Monday&rdquo;</li>
</ul>
We also review the new Cobs Popcorn Bars &mdash; are they really a healthy lunchbox option?
And we answer a listener question: why are your measurements dropping but not the scale?
Leanne and Susie are dietitians and co-founders of Designed by Dietitians. As always, the discussion is evidence-led and practical.

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.

In this episode, dietitians Leanne Ward and Susie Burrell discuss emerging research on creatine supplementation in perimenopausal and menopausal women, including its potential role in supporting cognitive function, mental fatigue and brain energy metabolism. They also examine large-scale CSIRO weight loss data showing why structured meal planning predicts better results than relying on willpower alone. The episode includes a supermarket review of Cobs Popcorn Bars and a practical discussion on body composition changes, including why measurements may drop even when scale weight does not.

Menopause Brain Fog, Creatine & Why Your Weight Loss Isn’t Working

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/4abbba19-2b32-491b-a1af-b3ed00c1eede/transcript

Six Australians have developed acute liver failure after purchasing counterfeit weight loss peptides online. The TGA and the Victorian Department of Health have both issued urgent warnings this week. And yet these products are still a Google search away from anyone who wants them.

If you have seen retatrutide or any weight loss peptide being promoted on TikTok or Instagram, or you know someone who has bought one through a gym contact, a beauty clinic, or an online supplier, this episode is essential listening.

Leanne and Susie cover the full picture this week: what these peptides actually are, why buying them outside of a prescription is genuinely life-threatening, and what you should do instead if weight loss medication is something you are considering.

In this episode:
The breaking Australian story: six people in acute liver failure after purchasing counterfeit retatrutide, what happened, how they obtained it, and the urgent warning now issued by the TGA and the Victorian Department of Health
What retatrutide actually is, where it is in the clinical trial process, and why it is not approved in Australia regardless of what you have seen promoted online
Why buying weight loss peptides outside of a prescription is not a grey area: the comparison to buying illicit drugs off the street, what contaminants and counterfeit ingredients can do, and why there is no coming back from liver failure
The right way to access weight loss medication in Australia if it is appropriate for you, what a proper prescription process looks like, and why doing it correctly is not as difficult or expensive as people assume
New research from over 83,000 people published in the Journal of Nutrition: which of the five most well-regarded healthy eating patterns performs best for people with high blood pressure, and why the result confirms what dietitians have been saying for decades
What the DASH diet actually requires in terms of fruit and vegetable intake, why most people who think they are following it are not eating anywhere near enough plant food, and the sodium-to-potassium ratio that makes the biggest difference to blood pressure
The Campbell's Gut Goodness Bone Broth reviewed: 20 grams of protein per pack, Monash low FODMAP certified, acacia prebiotic fibre, less than 300 milligrams of sodium per serve, and a clean ingredient list that genuinely impressed both Leanne and Susie
Thaumatin: what it is, where it comes from, why it sounds more alarming than it is, how it compares to stevia and monk fruit, and whether it is safe to consume

Six Australians have developed acute liver failure after purchasing counterfeit weight loss peptides online. The TGA and the Victorian Department of Health have both issued urgent warnings this week. And yet these products are still a Google search away from anyone who wants them.
If you have seen retatrutide or any weight loss peptide being promoted on TikTok or Instagram, or you know someone who has bought one through a gym contact, a beauty clinic, or an online supplier, this episode is essential listening.
Leanne and Susie cover the full picture this week: what these peptides actually are, why buying them outside of a prescription is genuinely life-threatening, and what you should do instead if weight loss medication is something you are considering.
In this episode:
<ul>
<li>The breaking Australian story: six people in acute liver failure after purchasing counterfeit retatrutide, what happened, how they obtained it, and the urgent warning now issued by the TGA and the Victorian Department of Health</li>
<li>What retatrutide actually is, where it is in the clinical trial process, and why it is not approved in Australia regardless of what you have seen promoted online</li>
<li>Why buying weight loss peptides outside of a prescription is not a grey area: the comparison to buying illicit drugs off the street, what contaminants and counterfeit ingredients can do, and why there is no coming back from liver failure</li>
<li>The right way to access weight loss medication in Australia if it is appropriate for you, what a proper prescription process looks like, and why doing it correctly is not as difficult or expensive as people assume</li>
<li>New research from over 83,000 people published in the Journal of Nutrition: which of the five most well-regarded healthy eating patterns performs best for people with high blood pressure, and why the result confirms what dietitians have been saying for decades</li>
<li>What the DASH diet actually requires in terms of fruit and vegetable intake, why most people who think they are following it are not eating anywhere near enough plant food, and the sodium-to-potassium ratio that makes the biggest difference to blood pressure</li>
<li>The Campbell's Gut Goodness Bone Broth reviewed: 20 grams of protein per pack, Monash low FODMAP certified, acacia prebiotic fibre, less than 300 milligrams of sodium per serve, and a clean ingredient list that genuinely impressed both Leanne and Susie</li>
<li>Thaumatin: what it is, where it comes from, why it sounds more alarming than it is, how it compares to stevia and monk fruit, and whether it is safe to consume</li>
</ul>

Six Australians have developed acute liver failure from counterfeit weight loss peptides bought online, and the TGA has issued an urgent warning this week. Leanne Ward and Susie Burrell break down exactly what happened, why buying peptides outside of a prescription is genuinely life-threatening, and how to access weight loss medication safely in Australia. Plus: an 83,000-person study on the best diet for high blood pressure, the Campbell's Gut Goodness Bone Broth reviewed, and the new sweetener thaumatin explained.

The Weight Loss Peptide Warning Every Australian Needs to Hear Right Now, Plus the Best Diet for High Blood Pressure

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/8f1b2f6e-db5e-48bd-9647-b47900a38790/transcript

Most women who are trying to eat well are getting carbohydrates wrong. Not because they are eating too many, which is what they usually assume. Often because they are eating too few of the right ones and too many of the wrong ones at the wrong times.

This week Leanne and Susie break down one of the most misunderstood topics in women's nutrition, what too little carbohydrate actually looks like in the body, what too much of the wrong kind does over time, and how to find the sweet spot that matches your actual activity level, hormones, and goals.

Plus, PCOS has a new name. Published in The Lancet in May this year, it is now being referred to as PMOS, and the reason behind the change tells you a lot about how the medical world is finally starting to understand this condition more accurately.

In this episode:

Why PCOS has been renamed PMOS in a landmark article published in The Lancet, what the name change actually reflects about the condition, and why it matters for the 8 to 13% of women living with it right now

The surprising truth about polycystic ovaries: why there are not actually more cysts, and what is really happening in the ovaries of women with this condition

Why an anti-inflammatory diet, inositol, and working with a dietitian long-term are central to managing PMOS, and why medication alone will not move the needle the way lifestyle can

The signs you are not eating enough carbohydrate: ongoing fatigue despite normal blood tests, poor exercise performance, constant cravings, difficulty concentrating, and never feeling full after meals

The signs you are eating too many of the wrong carbohydrates, why the combination of too few quality carbs and too many refined ones is the pattern Leanne and Susie see most consistently in their clinics

Why being in carbohydrate no man's land, not low enough for ketosis but not high enough to support metabolism, is one of the most common reasons women stall when trying to lose body fat

How carbohydrate needs are highly individual and change depending on body size, activity level, hormones, life stage, and whether you are breastfeeding, perimenopausal, or training intensively

The quality carbohydrates to focus on at each meal, and the refined ones that are quietly slipping in while women are avoiding rice at lunch and sweet potato at dinner

The new Uncle Tobys Protein Quick Oats reviewed: where the 8 to 9 grams of protein is actually coming from, whether it is enough for women with fat loss or body composition goals, and when Leanne would and would not recommend it

The best frozen fish in Australian supermarkets ranked: Sealord, Birdseye, Findus, the Coles wild caught fish fingers, and the steam fresh range reviewed by fish percentage, protein, and taste

Work with Leanne or Susie:

Winter is one of the best times to work with a dietitian, with fewer social events and more structure. Leanne is at leannewardnutrition.com.au and Susie is at susieburrell.com.au.

Shop Designed by Dietitians:

Support your protein, creatine, magnesium, and collagen needs with science-backed supplements at designedbydietitians.com

Most women who are trying to eat well are getting carbohydrates wrong. Not because they are eating too many, which is what they usually assume. Often because they are eating too few of the right ones and too many of the wrong ones at the wrong times.
This week Leanne and Susie break down one of the most misunderstood topics in women's nutrition, what too little carbohydrate actually looks like in the body, what too much of the wrong kind does over time, and how to find the sweet spot that matches your actual activity level, hormones, and goals.
Plus, PCOS has a new name. Published in The Lancet in May this year, it is now being referred to as PMOS, and the reason behind the change tells you a lot about how the medical world is finally starting to understand this condition more accurately.
In this episode:
Why PCOS has been renamed PMOS in a landmark article published in The Lancet, what the name change actually reflects about the condition, and why it matters for the 8 to 13% of women living with it right now
The surprising truth about polycystic ovaries: why there are not actually more cysts, and what is really happening in the ovaries of women with this condition
Why an anti-inflammatory diet, inositol, and working with a dietitian long-term are central to managing PMOS, and why medication alone will not move the needle the way lifestyle can
The signs you are not eating enough carbohydrate: ongoing fatigue despite normal blood tests, poor exercise performance, constant cravings, difficulty concentrating, and never feeling full after meals
The signs you are eating too many of the wrong carbohydrates, why the combination of too few quality carbs and too many refined ones is the pattern Leanne and Susie see most consistently in their clinics
Why being in carbohydrate no man's land, not low enough for ketosis but not high enough to support metabolism, is one of the most common reasons women stall when trying to lose body fat
How carbohydrate needs are highly individual and change depending on body size, activity level, hormones, life stage, and whether you are breastfeeding, perimenopausal, or training intensively
The quality carbohydrates to focus on at each meal, and the refined ones that are quietly slipping in while women are avoiding rice at lunch and sweet potato at dinner
The new Uncle Tobys Protein Quick Oats reviewed: where the 8 to 9 grams of protein is actually coming from, whether it is enough for women with fat loss or body composition goals, and when Leanne would and would not recommend it
The best frozen fish in Australian supermarkets ranked: Sealord, Birdseye, Findus, the Coles wild caught fish fingers, and the steam fresh range reviewed by fish percentage, protein, and taste
Work with Leanne or Susie:
Winter is one of the best times to work with a dietitian, with fewer social events and more structure. Leanne is at leannewardnutrition.com.au and Susie is at susieburrell.com.au.
Shop Designed by Dietitians:
Support your protein, creatine, magnesium, and collagen needs with science-backed supplements at designedbydietitians.com

Leanne Ward and Susie Burrell break down exactly how to tell if you are eating too much or too little carbohydrate, the signs your body gives you, the no man's land metabolic zone that quietly stalls fat loss, and how to find the right amount for your goals and life stage. Plus: PCOS has been renamed PMOS in a major Lancet publication and the reason behind the change matters, Uncle Tobys Protein Quick Oats reviewed, and the best frozen fish in Australian supermarkets ranked by fish percentage and protein.

Carbs: Are You Eating Too Much or Too Little? The Signs to Look For, Plus PCOS Has a New Name

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/ddbc3388-075a-4ff7-bf6f-b47200b6375d/transcript

Everyone is asking AI about their diet. Recipes, meal plans, protein targets, what to eat for weight loss. And some of what it spits out is genuinely useful. Some of it is wrong. And some of it, as one American celebrity found out the hard way after buying a fake celebrity-endorsed Jell-O diet, can actually make you unwell.

This week Leanne and Susie give their honest take on exactly what AI can and cannot do when it comes to nutrition, where it is actually worth using, and the specific reasons why it will never replace the kind of personalised advice that accounts for who you actually are.

Then they go deep on one of the most-requested topics the show has ever had: a comprehensive guide to the best gluten-free products in Australian supermarkets right now.

In this episode:

The Jell-O diet scandal that kicked off this conversation, why fake celebrity diet endorsements generated by AI are now a genuine public health concern, and how to spot them

Where AI genuinely helps with nutrition, including getting recipe ideas from pantry leftovers, converting a meal plan into a shopping list, and even making your food photography look better

The critical limitations of AI diet advice: why it defaults to population averages, cannot account for your individual nutrient needs, does not know the Australian supermarket, and will simply agree with whatever you tell it rather than pushing back when you are wrong

Why accountability is the single biggest thing AI cannot replicate, and why that matters more than most people realise when it comes to actually getting results

The gluten-free product guide for Australian supermarkets in 2025: Leanne and Susie's current recommendations across bread, crackers, cereals, frozen meals, sauces, snacks, and more, including the specific brands and products they actually recommend to their celiac and gluten-intolerant clients

Why newly diagnosed celiac clients make one consistent mistake with gluten-free eating, and the simple shift that saves money and dramatically improves nutrition at the same time

The Health Lab Pistachio and Rose Protein Super Treat reviewed: beautiful packaging, white chocolate as the first ingredient, and 12% saturated fat. Is it a protein bar or a chocolate bar with good PR?

How to eat well after leaving home on a tight budget: the smartest protein sources for young people who have zero cooking experience, very little money, and a toaster

Shop Designed by Dietitians:

If your diet needs a boost of protein, creatine, magnesium, or collagen, explore the evidence-based range formulated by two Australian dietitians at designedbydietitians.com

Keep sharing The Nutrition Couch with the people in your life who need it. Over 5.5 million downloads and counting.

Everyone is asking AI about their diet. Recipes, meal plans, protein targets, what to eat for weight loss. And some of what it spits out is genuinely useful. Some of it is wrong. And some of it, as one American celebrity found out the hard way after buying a fake celebrity-endorsed Jell-O diet, can actually make you unwell.
This week Leanne and Susie give their honest take on exactly what AI can and cannot do when it comes to nutrition, where it is actually worth using, and the specific reasons why it will never replace the kind of personalised advice that accounts for who you actually are.
Then they go deep on one of the most-requested topics the show has ever had: a comprehensive guide to the best gluten-free products in Australian supermarkets right now.
In this episode:
The Jell-O diet scandal that kicked off this conversation, why fake celebrity diet endorsements generated by AI are now a genuine public health concern, and how to spot them
Where AI genuinely helps with nutrition, including getting recipe ideas from pantry leftovers, converting a meal plan into a shopping list, and even making your food photography look better
The critical limitations of AI diet advice: why it defaults to population averages, cannot account for your individual nutrient needs, does not know the Australian supermarket, and will simply agree with whatever you tell it rather than pushing back when you are wrong
Why accountability is the single biggest thing AI cannot replicate, and why that matters more than most people realise when it comes to actually getting results
The gluten-free product guide for Australian supermarkets in 2025: Leanne and Susie's current recommendations across bread, crackers, cereals, frozen meals, sauces, snacks, and more, including the specific brands and products they actually recommend to their celiac and gluten-intolerant clients
Why newly diagnosed celiac clients make one consistent mistake with gluten-free eating, and the simple shift that saves money and dramatically improves nutrition at the same time
The Health Lab Pistachio and Rose Protein Super Treat reviewed: beautiful packaging, white chocolate as the first ingredient, and 12% saturated fat. Is it a protein bar or a chocolate bar with good PR?
How to eat well after leaving home on a tight budget: the smartest protein sources for young people who have zero cooking experience, very little money, and a toaster
Shop Designed by Dietitians:
If your diet needs a boost of protein, creatine, magnesium, or collagen, explore the evidence-based range formulated by two Australian dietitians at designedbydietitians.com
Keep sharing The Nutrition Couch with the people in your life who need it. Over 5.5 million downloads and counting.

Leanne Ward and Susie Burrell give their honest dietitian verdict on using AI for diet advice, including what it genuinely helps with, where it gets things dangerously wrong, and why it will never replace personalised nutrition support. Plus: a comprehensive guide to the best gluten-free products in Australian supermarkets right now, a Health Lab protein bar with white chocolate as the first ingredient put under the microscope, and practical budget eating advice for anyone who has just left home.

Should You Trust AI for Diet Advice? What Dietitians Actually Think, Plus the Best Gluten-Free Products in Australian Supermarkets Right Now

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/7fb680ea-4d4d-40cb-b510-b46b00ae1a51/transcript

Menopause Brain Fog, Creatine & Why Your Weight Loss Isn’t Working

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