The Nutrition Couch

Coffee instead of breakfast. Lunch at 2pm. Something at 5pm because you're starving, then dinner at 7.30 and maybe dessert after that. If that sounds like your day, this episode is for you.
This week on The Nutrition Couch, Leanne Ward and Susie Burrell unpack why our meals keep sliding later and later, what that does to hunger and metabolism, and why it's okay to skip a meal when you're genuinely not hungry, as long as you follow one important rule.
Why your eating day keeps drifting later
Susie explains why the real benefit of a shorter eating window comes from finishing earlier, not from pushing breakfast back. She covers why a balanced meal should keep you full for three to four hours, why dinner around 6pm can make such a difference if you're struggling with weight, hormones or metabolism, and why this isn't a one-size-fits-all rule for everyone.
Skipping a meal? Don't skip this
Leanne shares the caveat she gives clients every week. If you're not hungry, you don't need to force a full meal, but you shouldn't skip your protein either. She explains why most women can't hit their protein needs on two meals a day, and the easy options she reaches for instead, like a high-protein yoghurt or a scoop of Designed by Dietitians Digestive Protein.
Does tracking your food actually work?
A new study of more than 5,000 food tracking app users found that people who logged six to seven days a week lost around two-thirds more weight than those who logged fewer than two. Leanne explains why the results come with a big asterisk, and Susie shares the simpler approach she uses in clinic that can be just as eye-opening.
Product review: an ice block with caffeine?
The new Calippo+ Energy has 30mg of caffeine per tube, about the same as an instant coffee, plus more than three teaspoons of sugar. Who it might suit, who should steer well clear, and the simple reference point every parent needs. Plus Susie's new Maxibon obsession and Leanne's very strong feelings about banana flavour.
Listener question: how much food do kindy kids really need?
A kindergarten teacher asks whether children are being overfed. Leanne explains why afternoon tea matters at this age and how she uses Ellyn Satter's division of responsibility with her own girls. Susie shares a simple lunchbox formula, including the one-packet rule that helps the rest of the lunchbox actually get eaten.
Share this episode with the friend who lives on coffee until lunchtime.
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A new study found a common sunscreen chemical at surprisingly high levels in Queensland kids, and if you're a parent you've probably already seen the headlines. So what does it actually mean, and should you be changing what goes on your kids' skin this summer?
This week on The Nutrition Couch, Leanne and Susie cut through the alarmist sunscreen coverage with a calm, evidence-based look at the research. Then they unpack new research showing that the more you like a fast food brand, the healthier you believe it is, and the poorer your overall diet tends to be. Plus the 18-calorie burger sauce Leanne happily paid $8 for, and the truth behind the viral claim that you should never blend bananas and berries.
In this episode:
What the new homosalate study really found in Aussie kids, why Australia allows more than double the concentration Europe permits, and what the TGA is saying
Leanne's no-panic approach to choosing a kids' sunscreen, and why zinc isn't automatically the better option
The melanoma story that shows why yearly skin checks and acting early matter
New research on fast food brand loyalty, and why the "healthier option" on the menu can quietly give you permission to eat more of it
What Susie is seeing in clinic with GLP-1 users and fast food
Why fast food sponsorship in sport, from cricket to State of Origin, shapes what our kids think is normal
Product review: Fropro Fit Sauce Burger Mayo, the nutrition panel, the ingredient list, and Leanne's cheeseburger salad hack for eating more veg
Listener question: should you stop putting bananas and berries in your smoothie? Where the claim started, the tiny eight-person study behind it, and why both dietitians are still blending them together
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That bottle of tomato sauce in your fridge could be anywhere from 53% tomatoes to 87%. And the brand that comes out on top will probably surprise you.
This week on The Nutrition Couch, Leanne Ward and Susie Burrell work through the supermarket sauce aisle so you don't have to, then unpack the creatine sleep study that has been all over your feed.
The tomato sauce ranking every family needs
Leanne reveals which sauces have the highest percentage of tomatoes, which ones quietly swap sugar for sweeteners, and which "fancy" glass bottle brands are among the lowest in the aisle. She also shares the three brands to choose if buying Australian-grown tomatoes matters to you, because the top performers mostly aren't. Susie's top picks will be on our Instagram as a swipe-through so you can save them for your next shop.
Does creatine really give you 48 more minutes of sleep?
The headline is real, but the study behind it is far more specific than Instagram is letting on. Susie explains who was actually studied, why the benefit only showed up on certain days, and what it means for women in perimenopause and menopause. Leanne then covers a completely different line of research on creatine and sleep deprivation, which is very relevant for shift workers and parents of little ones, plus the one safety point you can't skip if you take more than the usual dose.
Plus:
Leanne gives her verdict on Susie's new favourite supermarket crumbed chicken, and a listener asks the hosts to settle a sister showdown: is carob actually healthier than chocolate? The answer comes down to one number on the label most people never check.
Got a specific supplement question? Join the Designed by Dietitians private community group on Facebook. Send us a DM and we'll share the link.
If this episode helped you, share it with someone who loves their tomato sauce.
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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.
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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
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