What separates the women who reach their weight loss goals from the ones who feel like they’re always starting again on Monday? After years of working one-on-one with busy women, Leanne and Susie have noticed the same small set of habits again and again. With party season about to start, this is the time to lock them in.

The non-negotiables our most successful clients never skip

This isn’t about willpower or perfection. Leanne explains why protein at breakfast is where most women fall short, why pre-deciding your meals beats relying on willpower at 6pm, and why eating the same calories every day can work against you. Susie covers why the weekend is where most progress quietly disappears. She explains how small extras like arancini and an extra slice of cake can add up to hundreds of calories a week. She also explains why steps and Pilates alone may not be enough, and gives the heart rate range she wants to see in your workouts.

Walnuts, inflammation and the nut calorie myth

New research on older adults from Loma Linda, one of the world’s Blue Zones, links a daily handful of walnuts to a less inflammatory diet. Susie explains who should eat walnuts most days, and why you probably need less of your nut and seed mix than you think. She also explains why your body doesn’t absorb all the calories listed on a packet of whole nuts, and why nut butter doesn’t get the same benefit.

Supermarket review: Streets Solero Mini Dessert Sticks

The ingredient list is long, but each stick is only about 55 calories. Leanne and Susie talk about the common trade-off between lower calories and cleaner ingredients, and why portion-controlled treats can be a smart choice for adults and kids.

Listener question: Is coconut water good for hydration?

It’s marketed as nature’s sports drink, but the sugar content might surprise you. Leanne and Susie explain when coconut water is fine to have and what they recommend instead when you really need to rehydrate.

Support the podcast and check out our science-backed supplement range, made by dietitians for busy women, at designedbydietitians.com

What separates the women who reach their weight loss goals from the ones who feel like they&rsquo;re always starting again on Monday? After years of working one-on-one with busy women, Leanne and Susie have noticed the same small set of habits again and again. With party season about to start, this is the time to lock them in.
The non-negotiables our most successful clients never skip
This isn&rsquo;t about willpower or perfection. Leanne explains why protein at breakfast is where most women fall short, why pre-deciding your meals beats relying on willpower at 6pm, and why eating the same calories every day can work against you. Susie covers why the weekend is where most progress quietly disappears. She explains how small extras like arancini and an extra slice of cake can add up to hundreds of calories a week. She also explains why steps and Pilates alone may not be enough, and gives the heart rate range she wants to see in your workouts.
Walnuts, inflammation and the nut calorie myth
New research on older adults from Loma Linda, one of the world&rsquo;s Blue Zones, links a daily handful of walnuts to a less inflammatory diet. Susie explains who should eat walnuts most days, and why you probably need less of your nut and seed mix than you think. She also explains why your body doesn&rsquo;t absorb all the calories listed on a packet of whole nuts, and why nut butter doesn&rsquo;t get the same benefit.
Supermarket review: Streets Solero Mini Dessert Sticks
The ingredient list is long, but each stick is only about 55 calories. Leanne and Susie talk about the common trade-off between lower calories and cleaner ingredients, and why portion-controlled treats can be a smart choice for adults and kids.
Listener question: Is coconut water good for hydration?
It&rsquo;s marketed as nature&rsquo;s sports drink, but the sugar content might surprise you. Leanne and Susie explain when coconut water is fine to have and what they recommend instead when you really need to rehydrate.
Support the podcast and check out our science-backed supplement range, made by dietitians for busy women, at designedbydietitians.com

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.

Dietitians Leanne Ward and Susie Burrell share the weight loss non-negotiables their most successful clients rely on before party season, including protein at breakfast, meal planning and the right exercise intensity. They also cover new walnut and inflammation research, why whole nuts have fewer calories than the label says, and whether coconut water is good for hydration.

Weight Loss Non-Negotiables Before Party Season + The Nut Calorie Surprise

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/915ef898-251a-4383-8936-b4f000c73e9e/transcript