If you watched the ABC Four Corners food fraud documentary and felt unsettled but were not quite sure what to do with the information, this episode is going to help. Leanne and Susie cut through the noise, share their honest dietitian response to what was actually alarming versus what was sensationalised, and give you the practical takeaways that matter.

Then they expose one of the most misleading supermarket product launches in recent memory, and explain something most women who exercise regularly do not want to hear: the workouts you are calling strength training probably are not.

In this episode:
The ABC Four Corners documentary Duped: what Leanne and Susie actually think, what the investigation got right about tomato products and country of origin claims, why supermarkets and food regulators are equally responsible for the lack of accountability, and what you can practically do to reduce your exposure
Why claims of Australian-made or Italian-grown do not always mean what you think they mean, and which food categories are most likely to be affected by supply chain substitution
The xanthan gum research: a new study linking this common food additive to mild colon inflammation and changes to the gut microbiome in animal models, what a large French cohort study of over 100,000 adults found about emulsifier intake and cancer risk, and who specifically should be paying closer attention to this ingredient
Primo's new High Protein Ham range exposed: how they appear to have increased the protein content without meaningfully changing the product, why the World Health Organization classifies processed red meat as a carcinogen, and the much cheaper and far better protein sources Leanne and Susie recommend instead
Why going to the gym and lifting weights is not the same as strength training, what progressive overload actually means and why most women are not doing it, and why Pilates with one-kilo dumbbells is not building the bone density and muscle mass the guidelines are recommending

The bone health case for proper strength training: how mechanical load stimulates osteoblasts to lay down new bone, why this matters more from your 40s onward as estrogen declines, and the most practical way to get started if you genuinely do not know whether you are doing enough

If you watched the ABC Four Corners food fraud documentary and felt unsettled but were not quite sure what to do with the information, this episode is going to help. Leanne and Susie cut through the noise, share their honest dietitian response to what was actually alarming versus what was sensationalised, and give you the practical takeaways that matter.
Then they expose one of the most misleading supermarket product launches in recent memory, and explain something most women who exercise regularly do not want to hear: the workouts you are calling strength training probably are not.
In this episode:
<ul>
<li dir="ltr">The ABC Four Corners documentary Duped: what Leanne and Susie actually think, what the investigation got right about tomato products and country of origin claims, why supermarkets and food regulators are equally responsible for the lack of accountability, and what you can practically do to reduce your exposure</li>
<li dir="ltr">Why claims of Australian-made or Italian-grown do not always mean what you think they mean, and which food categories are most likely to be affected by supply chain substitution</li>
<li dir="ltr">The xanthan gum research: a new study linking this common food additive to mild colon inflammation and changes to the gut microbiome in animal models, what a large French cohort study of over 100,000 adults found about emulsifier intake and cancer risk, and who specifically should be paying closer attention to this ingredient</li>
<li dir="ltr">Primo's new High Protein Ham range exposed: how they appear to have increased the protein content without meaningfully changing the product, why the World Health Organization classifies processed red meat as a carcinogen, and the much cheaper and far better protein sources Leanne and Susie recommend instead</li>
<li dir="ltr">Why going to the gym and lifting weights is not the same as strength training, what progressive overload actually means and why most women are not doing it, and why Pilates with one-kilo dumbbells is not building the bone density and muscle mass the guidelines are recommending</li>
</ul>
The bone health case for proper strength training: how mechanical load stimulates osteoblasts to lay down new bone, why this matters more from your 40s onward as estrogen declines, and the most practical way to get started if you genuinely do not know whether you are doing enough

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 Ward and Susie Burrell respond to the ABC Four Corners food fraud documentary, share their honest take on what it means for Australian consumers, and expose Primo's new High Protein Ham range as deeply misleading marketing. Plus: new research on xanthan gum and gut cancer risk, and the straight truth about why most women who think they are strength training are not doing nearly enough to build bone density or muscle mass.

The Food Fraud Documentary Every Australian Is Talking About, the High-Protein Ham Scam, and What Strength Training Actually Means

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/555899f2-7edf-4c67-9ffb-b4a300b1db9b/transcript

If you have already done the hard work, lost a decent amount of weight, and are now staring at the same two or three kilos that simply will not budge, this episode is going to make a lot of sense of what is happening and exactly what to do about it.

Leanne and Susie break down the real physiology behind why losing the last few kilos is significantly harder than losing the first ten, why the strategies that got you here are not the ones that will get you there, and the specific changes that actually move the needle when you are already doing most things right.

Then they do the research nobody wants to do themselves: wading through the menus at Eljana, Grilled, Nando's, A Perto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and more to find the lowest calorie, highest protein options you can actually order without sacrificing the whole meal.

In this episode:
Why losing 30 kilos is genuinely easier than losing three, the physiology of why the human body resists leanness, and why everything that worked before will eventually stop working
Why going to bed slightly hungry is actually a useful signal when you are trying to lose the last few kilos, and why the fear of hunger is one of the main things holding people back
Why eating earlier rather than eating less can be one of the most powerful and sustainable strategies for shifting stubborn body fat, and how to apply it practically around a busy family schedule
Why some people need to do less exercise, not more, to finally see the scale move, and how to tell which camp you are in
The role of the weekend in undoing five days of good eating, why most people are maintaining rather than losing without realising it, and the one change that breaks the cycle
The lowest calorie, highest protein options at Eljana, Grilled, Nando's, A Porto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and KFC. Specific menu items named, calorie counts given, and honest advice on what is actually worth ordering versus what just looks healthy
Why Guzman y Gomez burritos and bowls are significantly higher in calories than most people assume, and the menu hack that most people would never consider
Why a well-chosen burger from Grilled or Nando's is often a better nutritional choice than sushi, and what to ask for to drop the calorie count further without sacrificing the meal
The Arnott's Quattro Caramel and Peanut Bar reviewed: 140 calories, five grams of protein, 33 ingredients, and the honest debate between Leanne and Susie about whether it is genuinely healthier than a chocolate bar or simply better marketing

The vitamin C question answered with the actual evidence: does it prevent colds, does it shorten them, and is there anything better to take in winter if that is your goal

If you have already done the hard work, lost a decent amount of weight, and are now staring at the same two or three kilos that simply will not budge, this episode is going to make a lot of sense of what is happening and exactly what to do about it.
Leanne and Susie break down the real physiology behind why losing the last few kilos is significantly harder than losing the first ten, why the strategies that got you here are not the ones that will get you there, and the specific changes that actually move the needle when you are already doing most things right.
Then they do the research nobody wants to do themselves: wading through the menus at Eljana, Grilled, Nando's, A Perto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and more to find the lowest calorie, highest protein options you can actually order without sacrificing the whole meal.
In this episode:
<ul>
<li dir="ltr">Why losing 30 kilos is genuinely easier than losing three, the physiology of why the human body resists leanness, and why everything that worked before will eventually stop working</li>
<li dir="ltr">Why going to bed slightly hungry is actually a useful signal when you are trying to lose the last few kilos, and why the fear of hunger is one of the main things holding people back</li>
<li dir="ltr">Why eating earlier rather than eating less can be one of the most powerful and sustainable strategies for shifting stubborn body fat, and how to apply it practically around a busy family schedule</li>
<li dir="ltr">Why some people need to do less exercise, not more, to finally see the scale move, and how to tell which camp you are in</li>
<li dir="ltr">The role of the weekend in undoing five days of good eating, why most people are maintaining rather than losing without realising it, and the one change that breaks the cycle</li>
<li dir="ltr">The lowest calorie, highest protein options at Eljana, Grilled, Nando's, A Porto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and KFC. Specific menu items named, calorie counts given, and honest advice on what is actually worth ordering versus what just looks healthy</li>
<li dir="ltr">Why Guzman y Gomez burritos and bowls are significantly higher in calories than most people assume, and the menu hack that most people would never consider</li>
<li dir="ltr">Why a well-chosen burger from Grilled or Nando's is often a better nutritional choice than sushi, and what to ask for to drop the calorie count further without sacrificing the meal</li>
<li dir="ltr">The Arnott's Quattro Caramel and Peanut Bar reviewed: 140 calories, five grams of protein, 33 ingredients, and the honest debate between Leanne and Susie about whether it is genuinely healthier than a chocolate bar or simply better marketing</li>
</ul>
The vitamin C question answered with the actual evidence: does it prevent colds, does it shorten them, and is there anything better to take in winter if that is your goal

Leanne Ward and Susie Burrell explain exactly why the last two to three kilos are so much harder to lose than the first ten, the counterintuitive strategies that actually work including why eating earlier and sometimes doing less exercise makes more difference than trying harder, plus the lowest calorie options at Eljana, Grilled, Nando's, Guzman y Gomez, Subway, and more named and ranked. Also: the Arnott's Quattro Bar honestly reviewed and the real evidence on vitamin C in winter.

Why the Last Few Kilos Are the Hardest to Lose and the Tricks That Actually Work, Plus the Lowest Calorie Options at Your Favourite Fast Food Chains

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/fc06febe-85d9-4a2d-b56f-b49c00a6960f/transcript

If you or someone you know is on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro and the results have plateaued, or the weight is starting to creep back, this episode has the explanation you have been looking for and it is probably not what your doctor told you.

This week Susie breaks down exactly why these medications stop working for so many people, what is actually going wrong metabolically, and what to do about it instead of just increasing the dose. Then Leanne takes over for a genuinely useful segment on the Coles and Woolworths home brand products both dietitians buy every single week, which ones are just as good as the branded version, and which ones they would never swap out.

In this episode:
Why GLP-1 medications like Mounjaro, Ozempic, and Wegovy stop working: the two metabolic patterns Susie sees most commonly in her clients, and why increasing the dose is often exactly the wrong response
Why dramatically reducing calorie intake without addressing muscle mass and exercise will always lead to a plateau, and the counterintuitive reason why eating a little more and reducing the dose can actually restart results
Why muscular, active women are particularly vulnerable to GLP-1 plateaus, and how being in carbohydrate no man's land sabotages fat burning even when the medication is working properly
Why these medications should never be given without dietitian support, and what to actually focus on if you want to come off them eventually without regaining the weight
The Coles and Woolworths home brand products Leanne and Susie buy every single week without hesitation: rolled oats, canned legumes, passata, frozen vegetables, cottage cheese, Greek yogurt, chicken breast bites, marinated chicken, and more. Specific product names, aisle locations, and honest reasons why
Why the Coles Kitchen frozen grilled vegetables and the Woolworths chicken breast bites are non-negotiables in both shopping trolleys, and the specific products in the Coles Perform and Coles Kitchen ranges that keep making it back onto the list
The Aldi Gourmet Protein Bar reviewed: 10 grams of protein, 37% nuts and seeds, less than a dollar per bar, and a price-per-protein calculation that puts most supermarket bars to shame. What the ingredient list actually contains and who this bar is genuinely suited to
Continuous glucose monitors: who actually needs one, why Leanne and Susie have both turned down paid partnerships with CGM companies, and the specific situations where they might genuinely be useful versus where they are more likely to create unnecessary food fear

If you or someone you know is on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro and the results have plateaued, or the weight is starting to creep back, this episode has the explanation you have been looking for and it is probably not what your doctor told you.
This week Susie breaks down exactly why these medications stop working for so many people, what is actually going wrong metabolically, and what to do about it instead of just increasing the dose. Then Leanne takes over for a genuinely useful segment on the Coles and Woolworths home brand products both dietitians buy every single week, which ones are just as good as the branded version, and which ones they would never swap out.
In this episode:
<ul>
<li dir="ltr">Why GLP-1 medications like Mounjaro, Ozempic, and Wegovy stop working: the two metabolic patterns Susie sees most commonly in her clients, and why increasing the dose is often exactly the wrong response</li>
<li dir="ltr">Why dramatically reducing calorie intake without addressing muscle mass and exercise will always lead to a plateau, and the counterintuitive reason why eating a little more and reducing the dose can actually restart results</li>
<li dir="ltr">Why muscular, active women are particularly vulnerable to GLP-1 plateaus, and how being in carbohydrate no man's land sabotages fat burning even when the medication is working properly</li>
<li dir="ltr">Why these medications should never be given without dietitian support, and what to actually focus on if you want to come off them eventually without regaining the weight</li>
<li dir="ltr">The Coles and Woolworths home brand products Leanne and Susie buy every single week without hesitation: rolled oats, canned legumes, passata, frozen vegetables, cottage cheese, Greek yogurt, chicken breast bites, marinated chicken, and more. Specific product names, aisle locations, and honest reasons why</li>
<li dir="ltr">Why the Coles Kitchen frozen grilled vegetables and the Woolworths chicken breast bites are non-negotiables in both shopping trolleys, and the specific products in the Coles Perform and Coles Kitchen ranges that keep making it back onto the list</li>
<li dir="ltr">The Aldi Gourmet Protein Bar reviewed: 10 grams of protein, 37% nuts and seeds, less than a dollar per bar, and a price-per-protein calculation that puts most supermarket bars to shame. What the ingredient list actually contains and who this bar is genuinely suited to</li>
<li dir="ltr">Continuous glucose monitors: who actually needs one, why Leanne and Susie have both turned down paid partnerships with CGM companies, and the specific situations where they might genuinely be useful versus where they are more likely to create unnecessary food fear</li>
</ul>

Susie and Leanne  explain exactly why GLP-1 medications like Mounjaro and Ozempic stop working, why increasing the dose is often the wrong move, and what to do instead to restart results and protect muscle mass long term. Plus: the specific Coles and Woolworths home brand products both dietitians buy every single week, an Aldi protein bar that delivers 10 grams of protein for under a dollar, and the honest truth about continuous glucose monitors and who actually needs one.

Why GLP-1 Medications Like Mounjaro Stop Working, and the Coles and Woolworths Products Two Dietitians Buy Every Week

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/ffdb6072-a25e-401d-91b6-b49500b47fa1/transcript

Most people have no idea what actually happens to body fat when they lose it. They assume it is sweated out, burned off somehow, or just disappears. The real answer is both surprising and genuinely fascinating, and it changes how you think about fat loss entirely.

This week Leanne and Susie open with the science behind what actually happens to fat cells when you lose weight, why fat cells shrink rather than disappear, and what that means for keeping weight off long term. Then they get into the practical stuff: their best tricks for avoiding that slow winter weight creep that catches so many people out between June and August.

In this episode:
The surprising science of fat loss: where body fat actually goes when you lose it, why the answer involves your lungs and not your sweat glands, and what happens to fat cells after you lose weight that makes maintaining that loss genuinely harder than most people realise
Why fat cells shrink rather than disappear, what that means for long-term weight management, and why working with a dietitian to maintain weight loss is often more important than working with one to lose it
The winter weight gain conversation: why it happens, why exercise drops off before food quality does, and the three practical strategies Leanne and Susie use with clients every winter to come out the other side feeling good in their clothes
Why a hot lunch makes more difference to afternoon cravings than most people expect, the slow cooker approach to packing in protein and vegetables without giving up comfort food, and the specific swaps that lighten up winter favourites without removing the enjoyment
The new Moccona Protein Latte Coffee from Woolworths: 10 grams of protein, $10 for eight serves, bovine collagen as the first ingredient. What Leanne and Susie actually think, who it is and is not for, and the important protein quality point about collagen that most people buying this have not considered

Why making your coffee on dairy or soy milk at home gives you a comparable amount of protein with significantly less processing, and why the caffeine content of this product is lower than most people would expect

The oxalate question answered plainly: do oxalates in spinach and leafy greens actually block iron absorption, should you be avoiding them with iron-rich meals, and the only situation where oxalates genuinely warrant attention in your diet

Most people have no idea what actually happens to body fat when they lose it. They assume it is sweated out, burned off somehow, or just disappears. The real answer is both surprising and genuinely fascinating, and it changes how you think about fat loss entirely.
This week Leanne and Susie open with the science behind what actually happens to fat cells when you lose weight, why fat cells shrink rather than disappear, and what that means for keeping weight off long term. Then they get into the practical stuff: their best tricks for avoiding that slow winter weight creep that catches so many people out between June and August.
In this episode:
<ul>
<li dir="auto">The surprising science of fat loss: where body fat actually goes when you lose it, why the answer involves your lungs and not your sweat glands, and what happens to fat cells after you lose weight that makes maintaining that loss genuinely harder than most people realise</li>
<li dir="auto">Why fat cells shrink rather than disappear, what that means for long-term weight management, and why working with a dietitian to maintain weight loss is often more important than working with one to lose it</li>
<li dir="auto">The winter weight gain conversation: why it happens, why exercise drops off before food quality does, and the three practical strategies Leanne and Susie use with clients every winter to come out the other side feeling good in their clothes</li>
<li dir="auto">Why a hot lunch makes more difference to afternoon cravings than most people expect, the slow cooker approach to packing in protein and vegetables without giving up comfort food, and the specific swaps that lighten up winter favourites without removing the enjoyment</li>
<li dir="auto">The new Moccona Protein Latte Coffee from Woolworths: 10 grams of protein, $10 for eight serves, bovine collagen as the first ingredient. What Leanne and Susie actually think, who it is and is not for, and the important protein quality point about collagen that most people buying this have not considered</li>
</ul>
Why making your coffee on dairy or soy milk at home gives you a comparable amount of protein with significantly less processing, and why the caffeine content of this product is lower than most people would expect
The oxalate question answered plainly: do oxalates in spinach and leafy greens actually block iron absorption, should you be avoiding them with iron-rich meals, and the only situation where oxalates genuinely warrant attention in your diet

Leanne Ward and Susie Burrell reveal the surprising science of what actually happens to body fat when you lose it, why fat cells shrink rather than disappear, and why that makes keeping weight off harder than most people think. Plus: their best practical tricks for avoiding winter weight gain, the new Moccona Protein Latte Coffee reviewed including an important collagen protein quality caveat, and the honest answer on whether oxalates in leafy greens actually affect iron absorption.

Where Does Body Fat Actually Go When You Lose It? Plus the Best Dietitian Tricks to Avoid Winter Weight Gain

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/5db081a8-b97b-475e-b4b1-b48e009d706b/transcript

The Food Fraud Documentary Every Australian Is Talking About, the High-Protein Ham Scam, and What Strength Training Actually Means

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