If you’re trying to lose weight, manage stress, or just feel better in your body, this episode connects the dots between what’s on your plate and how you actually feel.

This week on The Nutrition Couch:

A viral article claims cottage cheese, berries and seeds are the “best breakfast for weight loss.” We unpack whether it’s genuinely superior — or just smart marketing.

Plus, a major Australian dataset of over 45,000 people has found a strong link between higher fruit and vegetable intake and lower psychological distress. Women in particular saw greater benefits at higher vegetable serves.

We break down:

• Why protein + fibre still matters at breakfast

• Whether cottage cheese is worth the hype

• The gut–brain connection and mood regulation

• How many veggie serves actually make a difference

• The sugary drink–depression link

• A new high-protein Coles Perform barramundi option

• And the viral “Japanese cheesecake” trend (and why it’s not actually cheesecake)

If you want simple, science-backed ways to support fat loss, mood and energy — without extremes — this one’s for you.