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.

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 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

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.

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

Peptides are the newest anti-ageing obsession.

Injected. Micro-dosed. Marketed as skin-saving, hormone-balancing, fat-loss miracles.

But are peptides actually evidence-based… or just another expensive wellness trend?

In this episode of The Nutrition Couch, we break down the truth about peptides, influencer marketing, regulation gaps, and what the science really says before you spend hundreds of dollars chasing “anti-ageing”.

🧬 Peptides: What You Need to Know
What peptides actually are (and why you already consume them daily)
The crossover with GLP-1 medications
Why buying peptides online is risky
The regulation problem most people don’t realise
The anti-ageing basics that outperform supplements

🌾 TikTok “Fibremaxxing”
Are Australians really low in fibre?
Whole food fibre vs added inulin and chicory root
How to increase fibre without bloating
The weekend eating trap that ruins gut health
The simple formula to hit 25–30g per day

🥣 Product Review: High-Protein Cereal
Coles’ new high-protein cereal analysed
Why protein on the label isn’t enough
The key ingredient missing
Who it might suit

🥤 Coke Zero vs Diet Coke
Is diet soft drink actually bad?
Aspartame and cravings
How often is too often?
How to reduce reliance without extremes

If you care about anti-ageing, gut health, fibre intake, weight regulation, or cutting through online nutrition misinformation — this episode will give you clarity.

For evidence-based supplements, explore Designed by Dietitians at designedbydietitians.com.

Peptides are the newest anti-ageing obsession.
Injected. Micro-dosed. Marketed as skin-saving, hormone-balancing, fat-loss miracles.
But are peptides actually evidence-based&hellip; or just another expensive wellness trend?
In this episode of The Nutrition Couch, we break down the truth about peptides, influencer marketing, regulation gaps, and what the science really says before you spend hundreds of dollars chasing &ldquo;anti-ageing&rdquo;.
🧬 Peptides: What You Need to Know
<ul>
<li>What peptides actually are (and why you already consume them daily)</li>
<li>The crossover with GLP-1 medications</li>
<li>Why buying peptides online is risky</li>
<li>The regulation problem most people don&rsquo;t realise</li>
<li>The anti-ageing basics that outperform supplements</li>
</ul>
🌾 TikTok &ldquo;Fibremaxxing&rdquo;
<ul>
<li>Are Australians really low in fibre?</li>
<li>Whole food fibre vs added inulin and chicory root</li>
<li>How to increase fibre without bloating</li>
<li>The weekend eating trap that ruins gut health</li>
<li>The simple formula to hit 25&ndash;30g per day</li>
</ul>
🥣 Product Review: High-Protein Cereal
<ul>
<li>Coles&rsquo; new high-protein cereal analysed</li>
<li>Why protein on the label isn&rsquo;t enough</li>
<li>The key ingredient missing</li>
<li>Who it might suit</li>
</ul>
🥤 Coke Zero vs Diet Coke
<ul>
<li>Is diet soft drink actually bad?</li>
<li>Aspartame and cravings</li>
<li>How often is too often?</li>
<li>How to reduce reliance without extremes</li>
</ul>
If you care about anti-ageing, gut health, fibre intake, weight regulation, or cutting through online nutrition misinformation &mdash; this episode will give you clarity.
For evidence-based supplements, explore Designed by Dietitians at designedbydietitians.com.

Peptides are trending in the anti-ageing world — but are they overhyped and unregulated? We unpack peptides, GLP-1 crossover, fibremaxxing, high-protein cereal, and whether Coke Zero is actually bad for you.

Peptides for Anti-Ageing: Overhyped, Unregulated, and Not Worth Your Money?

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/f16daba9-e6b3-4ef5-b4a1-b3e600b4800f/transcript

The US has released new dietary guidelines, and they’ve already caused a nutrition firestorm. Higher protein targets. More dairy. Fewer carbs. A tougher stance on ultra-processed foods.

But do these changes actually matter, especially if you live in Australia?

In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down what’s changed, why it’s controversial, and what’s genuinely useful versus what can be ignored.

Then we get practical, because real nutrition decisions happen in lunchboxes and supermarket aisles, not food pyramids.

In this episode:


The new US dietary guidelines and why they’ve divided dietitians


Higher protein targets, dairy’s comeback, and the carb rethink


What this could signal for future Australian guidelines


Why ultra-processed foods are finally being called out

Plus:


A simple lunchbox formula that actually works


Why kids’ lunches are often low in protein, and easy fixes


The truth about protein meat snacks and “no nitrate” options


A high-protein milk worth considering


Are fermented veggies really worth it for gut health?

If you want clear, practical nutrition advice without hype or fear-mongering, this episode is for you.

Hit play, and subscribe so you don’t miss next week’s discussion.

The US has released new dietary guidelines, and they&rsquo;ve already caused a nutrition firestorm. Higher protein targets. More dairy. Fewer carbs. A tougher stance on ultra-processed foods.
But do these changes actually matter, especially if you live in Australia?
In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down what&rsquo;s changed, why it&rsquo;s controversial, and what&rsquo;s genuinely useful versus what can be ignored.
Then we get practical, because real nutrition decisions happen in lunchboxes and supermarket aisles, not food pyramids.
In this episode:
<ul>
<li>
The new US dietary guidelines and why they&rsquo;ve divided dietitians
</li>
<li>
Higher protein targets, dairy&rsquo;s comeback, and the carb rethink
</li>
<li>
What this could signal for future Australian guidelines
</li>
<li>
Why ultra-processed foods are finally being called out
</li>
</ul>
Plus:
<ul>
<li>
A simple lunchbox formula that actually works
</li>
<li>
Why kids&rsquo; lunches are often low in protein, and easy fixes
</li>
<li>
The truth about protein meat snacks and &ldquo;no nitrate&rdquo; options
</li>
<li>
A high-protein milk worth considering
</li>
<li>
Are fermented veggies really worth it for gut health?
</li>
</ul>
If you want clear, practical nutrition advice without hype or fear-mongering, this episode is for you.
Hit play, and subscribe so you don&rsquo;t miss next week&rsquo;s discussion.

The new US 2025–2030 dietary guidelines have flipped the food pyramid and pushed higher protein targets and more dairy, but do you actually need to care? Leanne and Susie unpack the controversy, share practical lunchbox protein fixes for back-to-school, review a low-fat high-protein milk, and answer whether fermented veggies are really worth it for gut health.

New US Food Pyramid: High-Protein Targets, Dairy Debate + Lunchbox Protein Fixes

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/6c43dea9-a2e4-499f-91a9-b3df009eea29/transcript

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

The Nutrition Couch

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