In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward share practical, easy-to-implement tips for keeping your diet on track while traveling. Whether you’re constantly on the go for work or just enjoy the freedom of travel, staying healthy and managing weight can be tough at airports and on flights. Discover their favorite travel snacks, healthier airport options, and how to maintain balance when you’re away from home.

Additionally, they dive into the world of tinned fish—a surprisingly affordable and protein-packed option for busy, budget-conscious eaters. Susie and Leanne break down what to look for when choosing tinned chicken, tuna, and salmon, and why it’s crucial to read labels to ensure you’re getting the protein you think you are.

Plus, they explore some surprising gluten-free food options, perfect for anyone looking to reduce gluten or manage celiac disease.

In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward share practical, easy-to-implement tips for keeping your diet on track while traveling. Whether you&rsquo;re constantly on the go for work or just enjoy the freedom of travel, staying healthy and managing weight can be tough at airports and on flights. Discover their favorite travel snacks, healthier airport options, and how to maintain balance when you&rsquo;re away from home.
Additionally, they dive into the world of tinned fish&mdash;a surprisingly affordable and protein-packed option for busy, budget-conscious eaters. Susie and Leanne break down what to look for when choosing tinned chicken, tuna, and salmon, and why it&rsquo;s crucial to read labels to ensure you&rsquo;re getting the protein you think you are.
Plus, they explore some surprising gluten-free food options, perfect for anyone looking to reduce gluten or manage celiac disease.

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.

Traveling often doesn’t have to derail your healthy eating goals! In this episode, Susie Burrell and Leanne Ward share essential travel nutrition tips, from smart airport snacks to packing your own meals. Plus, they deep dive into budget-friendly protein sources like tinned fish, revealing how to choose the best options. They also discuss the best gluten-free foods to help keep you balanced on a busy lifestyle.

Smart Travel Eating Hacks: How to Keep Your Diet on Track + Tinned Fish Protein Secrets

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/9e4f19b6-8dff-4ae0-80f8-b2b200b4abec/transcript

Your cholesterol came back high. Now what? Most women in their 40s and beyond have sat with that question and got very little useful guidance on the other side of it.

In this episode of The Nutrition Couch, Leanne and Susie give you the cholesterol conversation most doctors don't have time for, including what your individual numbers actually mean, why your LDL is almost certainly rising right now if you are in perimenopause, and the specific point at which diet can genuinely help versus when medication is the only realistic path. If you have high cholesterol and you are doing everything right, this one is especially for you.

The cholesterol conversation your doctor probably hasn't had with you

Total cholesterol, LDL, HDL, triglycerides. Susie and Leanne walk through what each number means, what the target ranges are, why genetics can override even the best diet, and why there is no shame in needing medication. They also cover the calcium score test most women have never heard of, and why it matters more than a single cholesterol reading.

What diet can and cannot do for your cholesterol

Diet can realistically move cholesterol one to two points. It cannot bring a seven down to five. That is one of the most important clinical distinctions in this episode, and it is one that a lot of online health content gets badly wrong. Susie and Leanne also name the specific supermarket products and supplements that are clinically proven to help, and explain why your dad's tiny scrape of cholesterol-lowering margarine is doing absolutely nothing.

Protein powder vs skim milk powder: is the cheap swap actually worth it?

A claim has been circulating online that skim milk powder is essentially the same as protein powder at a fraction of the cost. Leanne and Susie run the actual numbers and the comparison is not even close. They also explain why this matters specifically for women in peri and menopause who are trying to hit protein targets without extra carbs.

Plus: A surprisingly impressive new dip at Coles and Aldi that Susie gives a 10 out of 10, and a listener question about kids and sugar at parties that every parent needs to hear.

For the supplement range Leanne and Susie refer to in this episode, head to designedbydietitians.com.

If this one helped you, please share it with someone who needs to hear it.

Your cholesterol came back high. Now what? Most women in their 40s and beyond have sat with that question and got very little useful guidance on the other side of it.
In this episode of The Nutrition Couch, Leanne and Susie give you the cholesterol conversation most doctors don't have time for, including what your individual numbers actually mean, why your LDL is almost certainly rising right now if you are in perimenopause, and the specific point at which diet can genuinely help versus when medication is the only realistic path. If you have high cholesterol and you are doing everything right, this one is especially for you.
The cholesterol conversation your doctor probably hasn't had with you
Total cholesterol, LDL, HDL, triglycerides. Susie and Leanne walk through what each number means, what the target ranges are, why genetics can override even the best diet, and why there is no shame in needing medication. They also cover the calcium score test most women have never heard of, and why it matters more than a single cholesterol reading.
What diet can and cannot do for your cholesterol
Diet can realistically move cholesterol one to two points. It cannot bring a seven down to five. That is one of the most important clinical distinctions in this episode, and it is one that a lot of online health content gets badly wrong. Susie and Leanne also name the specific supermarket products and supplements that are clinically proven to help, and explain why your dad's tiny scrape of cholesterol-lowering margarine is doing absolutely nothing.
Protein powder vs skim milk powder: is the cheap swap actually worth it?
A claim has been circulating online that skim milk powder is essentially the same as protein powder at a fraction of the cost. Leanne and Susie run the actual numbers and the comparison is not even close. They also explain why this matters specifically for women in peri and menopause who are trying to hit protein targets without extra carbs.
Plus: A surprisingly impressive new dip at Coles and Aldi that Susie gives a 10 out of 10, and a listener question about kids and sugar at parties that every parent needs to hear.
For the supplement range Leanne and Susie refer to in this episode, head to designedbydietitians.com.
If this one helped you, please share it with someone who needs to hear it.

Cholesterol rising in your 40s is not a lifestyle failure. Leanne Ward and Susie Burrell explain what your numbers actually mean, when diet helps and when it doesn't, and how to have the right conversation with your doctor. Plus the protein powder versus skim milk powder debate settled with real numbers, a top-rated new dip, and a kids and sugar listener question.

Your Cholesterol Numbers Explained: What's Normal, What's Not & When to Act

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/335b6b93-feee-42b7-8557-b41e00b5e31b/transcript

Most women trying to lose weight have been told the same thing their whole lives: eat less. But on this episode of The Nutrition Couch, Leanne Ward and Susie Burrell make the case that under-eating may be one of the most common and most overlooked reasons women struggle to lose fat, build muscle, and feel well.

If you are tired despite sleeping well, craving sugar and carbs by mid-afternoon, getting sick more than you should, or stuck at the same weight no matter what you do, this episode is for you.

Are you under-eating? The signs your metabolism is working against you

Leanne and Susie walk through the most common clinical signs of chronic under-fuelling: persistent fatigue, intense cravings, poor gym performance, frequent illness, and hormonal disruptions including irregular or missing periods. They explain why women who train hard, eat clean, and keep portions small are often the most at risk, and why not feeling hungry is not a sign you are doing well. They also break down the restrict-crave-overeat cycle and why eating more, not less, is often the fastest path to the body composition results their clients are actually after.

Sausages: what the label is actually telling you

Australians eat a lot of sausages, but the nutritional quality varies dramatically across supermarket brands. Susie compares Coles, Woolworths, and Aldi options and reveals exactly what to check on the label, including the three specific additive numbers (250, 251, 252) that indicate nitrates, what total fat and saturated fat thresholds to look for, and why butcher sausages are usually not the healthier choice most people assume.

Product review: Peter's Frosty Fruits 50% Less Sugar

Leanne tried these on holiday in Noosa and the kids loved them. She breaks down the ingredient list, the sugar comparison versus the originals, and why these are one of the better supermarket ice block options, particularly when you catch them half price.

How to choose the right collagen supplement

Not all collagen works, and a lot of what is being sold is poorly formulated. Leanne shares five evidence-based criteria for choosing a collagen supplement that actually delivers results: why vegan collagen is ineffective, what hydrolysed collagen peptides means and why it matters, which patented strains have clinical research behind them, how vitamin C improves collagen absorption, and why daily dose consistency matters far more than a large serve size. If you are currently spending money on collagen and not seeing results, this segment will tell you exactly why.

For a collagen supplement built to these exact standards, visit designedbydietitians.com.

Hit subscribe so you never miss a Wednesday drop, and if this episode helped you, share it with a friend who needs to hear it.

Most women trying to lose weight have been told the same thing their whole lives: eat less. But on this episode of The Nutrition Couch, Leanne Ward and Susie Burrell make the case that under-eating may be one of the most common and most overlooked reasons women struggle to lose fat, build muscle, and feel well.
If you are tired despite sleeping well, craving sugar and carbs by mid-afternoon, getting sick more than you should, or stuck at the same weight no matter what you do, this episode is for you.
Are you under-eating? The signs your metabolism is working against you
Leanne and Susie walk through the most common clinical signs of chronic under-fuelling: persistent fatigue, intense cravings, poor gym performance, frequent illness, and hormonal disruptions including irregular or missing periods. They explain why women who train hard, eat clean, and keep portions small are often the most at risk, and why not feeling hungry is not a sign you are doing well. They also break down the restrict-crave-overeat cycle and why eating more, not less, is often the fastest path to the body composition results their clients are actually after.
Sausages: what the label is actually telling you
Australians eat a lot of sausages, but the nutritional quality varies dramatically across supermarket brands. Susie compares Coles, Woolworths, and Aldi options and reveals exactly what to check on the label, including the three specific additive numbers (250, 251, 252) that indicate nitrates, what total fat and saturated fat thresholds to look for, and why butcher sausages are usually not the healthier choice most people assume.
Product review: Peter's Frosty Fruits 50% Less Sugar
Leanne tried these on holiday in Noosa and the kids loved them. She breaks down the ingredient list, the sugar comparison versus the originals, and why these are one of the better supermarket ice block options, particularly when you catch them half price.
How to choose the right collagen supplement
Not all collagen works, and a lot of what is being sold is poorly formulated. Leanne shares five evidence-based criteria for choosing a collagen supplement that actually delivers results: why vegan collagen is ineffective, what hydrolysed collagen peptides means and why it matters, which patented strains have clinical research behind them, how vitamin C improves collagen absorption, and why daily dose consistency matters far more than a large serve size. If you are currently spending money on collagen and not seeing results, this segment will tell you exactly why.
For a collagen supplement built to these exact standards, visit designedbydietitians.com.
Hit subscribe so you never miss a Wednesday drop, and if this episode helped you, share it with a friend who needs to hear it.

Under-eating is one of the most common reasons women can't lose fat or build muscle, and most don't know they're doing it. Leanne Ward and Susie Burrell cover the clinical signs of chronic under-fuelling, a supermarket sausage guide with exact label checks, a low-sugar ice block review, and a science-backed breakdown of how to choose a collagen supplement that actually works.

Not Eating Enough? The Signs Your Diet Is Sabotaging Your Goals!

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/d43eb40f-e5a3-43a7-b01f-b41700b0d14a/transcript

Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect.

In this episode:

The big cancer and diet study (1.8 million people, 17 cancers, 16 years)

A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk.

Easter hot cross buns: what the nutrition actually looks like

They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice.

Product review: Noon protein milk drink

A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for.

Listener question: the best vegetarian meat replacements

If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy.

Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.

Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect.
In this episode:
The big cancer and diet study (1.8 million people, 17 cancers, 16 years)
A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk.
Easter hot cross buns: what the nutrition actually looks like
They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice.
Product review: Noon protein milk drink
A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for.
Listener question: the best vegetarian meat replacements
If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy.
Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.

New research from 1.8 million people links diet to cancer risk, and the findings are more nuanced than headlines suggest. Leanne Ward and Susie Burrell break down what vegetarian, vegan, and pescatarian diets actually mean for your cancer risk, plus Easter hot cross bun nutrition, a high-protein Woolworths drink review, and the best vegetarian meat swaps dietitians actually recommend in clinic.

Does Eating Meat Raise Your Cancer Risk? The Biggest Study Ever (Plus Easter Hot Cross Buns & the Best Vegetarian Protein Swaps)

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/b35b674e-949d-4bd0-9b08-b41000a29763/transcript

Smart Travel Eating Hacks: How to Keep Your Diet on Track + Tinned Fish Protein Secrets

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