Struggling with winter cravings but don’t want to blow your health goals? Wondering if that expensive gut health supplement is even doing anything? In this week’s episode of The Nutrition Couch, dietitians Susie Burrell and Leanne Ward unpack the real nutrition strategies that actually work — no gimmicks, no fads.

On today’s show:
Why some gut health supplements (yes, even probiotics and greens powders) may be a waste of money — and what’s actually worth it.
Our no-guilt winter comfort food guide: practical tips to enjoy pies, pastas, lasagnas, and hearty meals without blowing your calorie budget.
The frozen “protein pasta” supermarket trend: are products like FroPro Protein Pots a smart choice or just ultra-processed hype?
Listener question: Are sugary kids’ cereals really that bad — and what do two dietitians actually feed their own children?

This is a warm, practical, no-nonsense episode packed with real-life food tips and evidence-based advice to help you stay on track all winter long.

Check out our scientifically formulated protein and creatine blends, designed by dietitians: designedbydietitians.com

Struggling with winter cravings but don&rsquo;t want to blow your health goals? Wondering if that expensive gut health supplement is even doing anything? In this week&rsquo;s episode of The Nutrition Couch, dietitians Susie Burrell and Leanne Ward unpack the real nutrition strategies that actually work &mdash; no gimmicks, no fads.
On today&rsquo;s show:
<ul>
<li>Why some gut health supplements (yes, even probiotics and greens powders) may be a waste of money &mdash; and what&rsquo;s actually worth it.</li>
<li>Our no-guilt winter comfort food guide: practical tips to enjoy pies, pastas, lasagnas, and hearty meals without blowing your calorie budget.</li>
<li>The frozen &ldquo;protein pasta&rdquo; supermarket trend: are products like FroPro Protein Pots a smart choice or just ultra-processed hype?</li>
<li>Listener question: Are sugary kids&rsquo; cereals really that bad &mdash; and what do two dietitians actually feed their own children?</li>
</ul>
This is a warm, practical, no-nonsense episode packed with real-life food tips and evidence-based advice to help you stay on track all winter long.
Check out our scientifically formulated protein and creatine blends, designed by dietitians: <a href="https://designedbydietitians.com/">designedbydietitians.com</a>

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.

Are your gut health supplements actually helping — or just wasting money? Plus: our winter comfort food survival guide, a protein pasta supermarket review, and honest advice on kids’ cereals from two expert dietitians.

The Gut Supplements That Are a Waste of Your Money + No-Guilt Winter Comfort Meals & Kids’ Cereal Rules

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/33df0e2b-088c-4d4d-91ab-b31b00be3adb/transcript

Most Australians buy crumbed chicken from the supermarket regularly. Very few have any idea that some of those products contain as little as 28% actual chicken.

This week Leanne and Susie go through every major supermarket crumbed chicken product on the Australian market, from Woolworths and Coles to Aldi and the big brands like Ingham's and Steggles, and rank them by actual chicken content. The results are genuinely surprising, and not always in the way you would expect.

Then they cover new CSIRO research on protein needs for women in the menopausal transition, and the specific data point that explains why so many women are eating well but still not seeing the results they are looking for.

In this episode:
Every major supermarket crumbed chicken product ranked by percentage of actual chicken: the Woolworths products that come out on top, the Coles products that disappoint, the Aldi chicken schnitzel with only 28% chicken, and why the price you pay does not predict the quality you get
Why Ingham's and Steggles crumbed products consistently fall short, and the one Steggles product Susie does recommend that is almost impossible to find outside of Costco
Why crumbing chicken at home is always the better nutritional choice, what to use instead of standard supermarket breadcrumbs, and Susie's Bergen soy linseed crumb method
The difference between a thin crust and a thick batter schnitzel and why it matters for the chicken percentage you are actually getting
New CSIRO analysis of over 1,300 women in midlife: why most women in the menopausal transition are falling 35 grams short of optimal daily protein intake, what 1.2 grams per kilogram of body weight looks like in practice, and why breakfast and lunch are where women consistently fall short
Why swapping dairy milk for oat milk and Greek yogurt for coconut yogurt can quietly remove 20 or more grams of protein from your day without you noticing
The Alinas Bakehouse Seeded Brown Rice Gluten-Free Crackers reviewed: 52% seeds, five clean ingredients, almost three grams of fiber per serve, and why Susie is giving them five out of five
Is it better to exercise in two 15-minute sessions or one 30-minute session? The research on accumulated daily movement, why the answer changes depending on whether your goal is cardiovascular health or strength building, and why the best routine is the one you will actually do consistently.

Most Australians buy crumbed chicken from the supermarket regularly. Very few have any idea that some of those products contain as little as 28% actual chicken.
This week Leanne and Susie go through every major supermarket crumbed chicken product on the Australian market, from Woolworths and Coles to Aldi and the big brands like Ingham's and Steggles, and rank them by actual chicken content. The results are genuinely surprising, and not always in the way you would expect.
Then they cover new CSIRO research on protein needs for women in the menopausal transition, and the specific data point that explains why so many women are eating well but still not seeing the results they are looking for.
In this episode:
<ul>
<li dir="ltr">Every major supermarket crumbed chicken product ranked by percentage of actual chicken: the Woolworths products that come out on top, the Coles products that disappoint, the Aldi chicken schnitzel with only 28% chicken, and why the price you pay does not predict the quality you get</li>
<li dir="ltr">Why Ingham's and Steggles crumbed products consistently fall short, and the one Steggles product Susie does recommend that is almost impossible to find outside of Costco</li>
<li dir="ltr">Why crumbing chicken at home is always the better nutritional choice, what to use instead of standard supermarket breadcrumbs, and Susie's Bergen soy linseed crumb method</li>
<li dir="ltr">The difference between a thin crust and a thick batter schnitzel and why it matters for the chicken percentage you are actually getting</li>
<li dir="ltr">New CSIRO analysis of over 1,300 women in midlife: why most women in the menopausal transition are falling 35 grams short of optimal daily protein intake, what 1.2 grams per kilogram of body weight looks like in practice, and why breakfast and lunch are where women consistently fall short</li>
<li dir="ltr">Why swapping dairy milk for oat milk and Greek yogurt for coconut yogurt can quietly remove 20 or more grams of protein from your day without you noticing</li>
<li dir="ltr">The Alinas Bakehouse Seeded Brown Rice Gluten-Free Crackers reviewed: 52% seeds, five clean ingredients, almost three grams of fiber per serve, and why Susie is giving them five out of five</li>
<li dir="ltr">Is it better to exercise in two 15-minute sessions or one 30-minute session? The research on accumulated daily movement, why the answer changes depending on whether your goal is cardiovascular health or strength building, and why the best routine is the one you will actually do consistently.</li>
</ul>

Leanne Ward and Susie Burrell rank every major supermarket crumbed chicken product by actual chicken content, revealing brands with as little as 28% chicken, naming the Woolworths products worth buying and the brands to avoid entirely. Plus: new CSIRO research showing menopausal women are falling 35 grams short of optimal daily protein and where they are losing it, a standout gluten-free cracker reviewed, and the exercise timing question answered with actual research.

Every Supermarket Crumbed Chicken Ranked: The Shocking Chicken Percentages and the Brands to Buy and Avoid

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/2afaf54f-ffa3-4660-8975-b4c600bb490c/transcript

GLP-1 medications are now so widely used that most people know someone who is on them or have been tempted to try them themselves. But the questions that come with these medications, how long, how much, what happens when you stop, and what about the black market options circulating online, rarely get answered clearly.

This week Leanne and Susie work through the most frequently asked questions they receive about GLP-1 medications, with straight clinical answers rather than pharmaceutical company talking points. They also cover a brand new 2026 study on pork and weight loss that will reassure anyone who has been told they have to give up pork to lose weight.

In this episode:
Do you have to stay on GLP-1 medications forever? Susie's clinical answer, who actually needs long-term use versus who can come off them, and the weaning strategy she uses with clients
Who these medications are and are not appropriate for: the specific thresholds around body weight, waist measurement, and family history that Susie uses before recommending them to a client
How to prevent muscle mass loss on GLP-1 medications, why some degree of muscle loss is unavoidable in a calorie deficit, and why extreme calorie restriction makes this significantly worse
Why rapid weight loss on GLP-1 medications causes the face and neck changes people are calling Ozempic face, and why slower, more gradual weight loss over six to twelve months is the better approach for every reason
How to still enjoy food on these medications: why controlling the dose is the key, and what it should feel like when the medication is working properly
Why retatrutide is not approved in Australia, what the TGA has said, and why the black market version being sold through beauty clinics and informal networks is not safe under any circumstances
A brand new May 2026 study published in the Journal of Nutrition and Diabetes: what happened when habitual pork consumers followed a structured weight loss program, why 5.3% body weight loss is considered clinically significant, and what it means for how you think about pork in a healthy diet
Why lean pork cuts are an underrated budget-friendly protein source, and Leanne's two favourite ways to cook pork that stretch a $20 to $22 cut into ten to twelve meals
The Woolworths Potato Utopia duck fat potatoes reviewed: 91% potato, 2.9% duck fat, 188 milligrams of sodium, and a surprisingly modest nutritional profile for what is essentially an indulgent frozen side dish
Is granola healthy? The honest answer, what to look for on the label, why portion size matters more than the granola itself, and the specific brands Susie reaches for

GLP-1 medications are now so widely used that most people know someone who is on them or have been tempted to try them themselves. But the questions that come with these medications, how long, how much, what happens when you stop, and what about the black market options circulating online, rarely get answered clearly.
This week Leanne and Susie work through the most frequently asked questions they receive about GLP-1 medications, with straight clinical answers rather than pharmaceutical company talking points. They also cover a brand new 2026 study on pork and weight loss that will reassure anyone who has been told they have to give up pork to lose weight.
In this episode:
<ul>
<li dir="ltr">Do you have to stay on GLP-1 medications forever? Susie's clinical answer, who actually needs long-term use versus who can come off them, and the weaning strategy she uses with clients</li>
<li dir="ltr">Who these medications are and are not appropriate for: the specific thresholds around body weight, waist measurement, and family history that Susie uses before recommending them to a client</li>
<li dir="ltr">How to prevent muscle mass loss on GLP-1 medications, why some degree of muscle loss is unavoidable in a calorie deficit, and why extreme calorie restriction makes this significantly worse</li>
<li dir="ltr">Why rapid weight loss on GLP-1 medications causes the face and neck changes people are calling Ozempic face, and why slower, more gradual weight loss over six to twelve months is the better approach for every reason</li>
<li dir="ltr">How to still enjoy food on these medications: why controlling the dose is the key, and what it should feel like when the medication is working properly</li>
<li dir="ltr">Why retatrutide is not approved in Australia, what the TGA has said, and why the black market version being sold through beauty clinics and informal networks is not safe under any circumstances</li>
<li dir="ltr">A brand new May 2026 study published in the Journal of Nutrition and Diabetes: what happened when habitual pork consumers followed a structured weight loss program, why 5.3% body weight loss is considered clinically significant, and what it means for how you think about pork in a healthy diet</li>
<li dir="ltr">Why lean pork cuts are an underrated budget-friendly protein source, and Leanne's two favourite ways to cook pork that stretch a $20 to $22 cut into ten to twelve meals</li>
<li dir="ltr">The Woolworths Potato Utopia duck fat potatoes reviewed: 91% potato, 2.9% duck fat, 188 milligrams of sodium, and a surprisingly modest nutritional profile for what is essentially an indulgent frozen side dish</li>
<li dir="ltr">Is granola healthy? The honest answer, what to look for on the label, why portion size matters more than the granola itself, and the specific brands Susie reaches for</li>
</ul>

Leanne Ward and Susie Burrell answer the most common GLP-1 medication questions they receive: whether you have to take them forever, how to prevent muscle loss, what causes Ozempic face, and why retatrutide is not safe to buy in Australia right now. Plus: a brand new 2026 study on pork and weight loss, Woolworths duck fat potatoes reviewed, and the honest answer on whether granola is actually healthy.

Your GLP-1 Questions Answered: Do You Have to Take Them Forever, Will You Lose Muscle, and Is Retatrutide Safe in Australia?

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/cb2469d0-164d-47c6-bf3b-b4bf00ae4290/transcript

Inflammation is everywhere right now. On Instagram, in wellness spaces, in your DMs. Everything from weight gain to brain fog to sore joints is being blamed on cortisol and chronic inflammation, and a growing number of people are convinced they cannot exercise, eat in a calorie deficit, or live normally because it will make their inflammation worse.

So is any of this true? And is an anti-inflammatory diet actually a real thing?

This week Leanne and Susie take on one of the biggest buzzwords in nutrition right now and give it a proper evidence-based look. They unpack what inflammation actually is and why the way it is being described online is often completely inaccurate, what the research on polyphenols and anthocyanins actually shows, and which foods are genuinely worth prioritising if reducing inflammation is your goal.

This episode is proudly brought to you by Queen Garnet, Australia's antioxidant plum. Leanne and Susie share the research behind Queen Garnet throughout this episode, and you can find the full range at queengarnet.com.

In this episode:
The two types of inflammation and why they are completely different: why acute inflammation from exercise, injury, or illness is a normal and healthy response, and what chronic low-grade inflammation actually looks like and why it develops
Why a single weekend of eating badly, a glass of wine, or a slice of pizza is not putting your body into a chronic inflammatory state, and the specific lifestyle patterns that do contribute to inflammation over time
The misinformation that is actively harming people: why telling someone with PCOS that they cannot exercise or diet because it spikes cortisol and causes inflammation is not only incorrect but counterproductive
Why the Mediterranean dietary pattern consistently outperforms every other approach when it comes to reducing inflammatory markers, and the specific foods driving that result
A review of a randomized, double-blind controlled trial on Queen Garnet plum juice: what happened to blood vessel function and vascular inflammatory markers when participants consumed a high antioxidant juice alongside a high fat meal, even in a single meal occasion
A 12-week randomized controlled trial on anthocyanin-rich foods and adipose tissue function: what researchers found about how polyphenol-rich whole foods may influence metabolic processes in fat tissue and why this matters for metabolic health
What anthocyanins and polyphenols actually are, which foods contain the highest concentrations, and why the bright red, purple, and orange colours in fruits and vegetables are a direct indicator of antioxidant content
The Queen Garnet Antioxidant Plum Nectar reviewed: why it has approximately six times the antioxidant content of blueberries, how to use it, who it is most beneficial for, and where to find it year-round when the fresh fruit is out of season. Available at queengarnet.com, with a 20% saving on subscription
Practical daily habits that genuinely shift inflammatory pathways: extra-virgin olive oil, walnuts, herbs and spices, green tea, brightly coloured vegetables, and the case for seven to ten serves of fresh produce every day.

 

Inflammation is everywhere right now. On Instagram, in wellness spaces, in your DMs. Everything from weight gain to brain fog to sore joints is being blamed on cortisol and chronic inflammation, and a growing number of people are convinced they cannot exercise, eat in a calorie deficit, or live normally because it will make their inflammation worse.
So is any of this true? And is an anti-inflammatory diet actually a real thing?
This week Leanne and Susie take on one of the biggest buzzwords in nutrition right now and give it a proper evidence-based look. They unpack what inflammation actually is and why the way it is being described online is often completely inaccurate, what the research on polyphenols and anthocyanins actually shows, and which foods are genuinely worth prioritising if reducing inflammation is your goal.
This episode is proudly brought to you by Queen Garnet, Australia's antioxidant plum. Leanne and Susie share the research behind Queen Garnet throughout this episode, and you can find the full range at queengarnet.com.
In this episode:
<ul>
<li dir="ltr">The two types of inflammation and why they are completely different: why acute inflammation from exercise, injury, or illness is a normal and healthy response, and what chronic low-grade inflammation actually looks like and why it develops</li>
<li dir="ltr">Why a single weekend of eating badly, a glass of wine, or a slice of pizza is not putting your body into a chronic inflammatory state, and the specific lifestyle patterns that do contribute to inflammation over time</li>
<li dir="ltr">The misinformation that is actively harming people: why telling someone with PCOS that they cannot exercise or diet because it spikes cortisol and causes inflammation is not only incorrect but counterproductive</li>
<li dir="ltr">Why the Mediterranean dietary pattern consistently outperforms every other approach when it comes to reducing inflammatory markers, and the specific foods driving that result</li>
<li dir="ltr">A review of a randomized, double-blind controlled trial on Queen Garnet plum juice: what happened to blood vessel function and vascular inflammatory markers when participants consumed a high antioxidant juice alongside a high fat meal, even in a single meal occasion</li>
<li dir="ltr">A 12-week randomized controlled trial on anthocyanin-rich foods and adipose tissue function: what researchers found about how polyphenol-rich whole foods may influence metabolic processes in fat tissue and why this matters for metabolic health</li>
<li dir="ltr">What anthocyanins and polyphenols actually are, which foods contain the highest concentrations, and why the bright red, purple, and orange colours in fruits and vegetables are a direct indicator of antioxidant content</li>
<li dir="ltr">The Queen Garnet Antioxidant Plum Nectar reviewed: why it has approximately six times the antioxidant content of blueberries, how to use it, who it is most beneficial for, and where to find it year-round when the fresh fruit is out of season. Available at queengarnet.com, with a 20% saving on subscription</li>
<li dir="ltr">Practical daily habits that genuinely shift inflammatory pathways: extra-virgin olive oil, walnuts, herbs and spices, green tea, brightly coloured vegetables, and the case for seven to ten serves of fresh produce every day.</li>
</ul>
&nbsp;

Leanne Ward and Susie Burrell cut through the inflammation trend dominating social media, explain what chronic low-grade inflammation actually is versus how it is being misrepresented online, and share the research on anthocyanins and polyphenols that shows which foods genuinely make a difference to inflammatory markers. Plus: two clinical trials on Queen Garnet plum juice reviewed, a practical guide to anti-inflammatory eating, and the honest truth about whether an anti-inflammatory diet is actually a real thing.

Is the Anti-Inflammatory Diet Actually Real? What the Science Says and the Foods That Genuinely Make a Difference

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/e6a02011-0c15-4a63-8c9f-b4b600c6dcfa/transcript

The Gut Supplements That Are a Waste of Your Money + No-Guilt Winter Comfort Meals & Kids’ Cereal Rules

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