The Nutrition Couch

• Christmas Without the Food Hangover: Smart Festive Portions + When to Get Back on Track

  Want to enjoy Christmas without the food hangover? Leanne and Susie share simple, realistic strategies to enjoy the festive season without overeating or falling into the “all or nothing” trap. In this episode: The mindset that leads to festive bingeing Portion and pacing tricks that actually work How to enjoy your favourites without feeling stuffed When to get back on track (hint: it’s sooner than you think) Press play to feel lighter, calmer and more in control this Christmas.See omnystudio.com/listener for privacy information.

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• Party-Season Drinking: How Much Is Too Much? Plus Canapé Traps, A Woolies Chicken Win & Swimming as Exercise

  This week we’re tackling the big one for party season: alcohol. Leanne and Susie break down how much is too much, why “just one glass” is rarely one glass, and the simple rules that prevent Christmas weight gain. Inside the episode: The truth about alcohol, hormones and cancer risk Why you might be drinking more than you think Party-season rules to protect sleep, energy and metabolism The canapé traps that lead to hidden weight gain Susie’s new favourite Woolies protein find Listener question: Is swimming actually good exercise for fat loss? Perfect if you want to enjoy December without the blowout.See omnystudio.com/listener for privacy information.

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• Aussie-Owned Supermarket Brands, MSG Myths & Overnight Salt Bloat

  Are the foods in your trolley really Australian owned, and should you be worried about MSG or that 2-kilo overnight weight jump after a salty meal? In this episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell unpack how to support Aussie-owned brands, the real story on MSG, and why salt can make the scales jump without you gaining body fat. In this episode, we cover: The Aussie-owned supermarket brands worth supporting Why there are so few 100% Australian-owned and operated food companies on our shelves The big-name Aussie brands Leanne and Susie actually buy, including cereals, dairy, oils, snacks and condiments How Australian ownership, local jobs and higher ingredient standards often translate to better nutritional quality Fun facts about Sanitarium’s not-for-profit structure and SPC as the last remaining Australian-owned fruit and veg processor Smaller state-based dairies and boutique brands to look out for in your local supermarket MSG: what the science says vs what social media says What MSG actually is, how it’s made, and why glutamate naturally occurs in foods like tomatoes, mushrooms and cheese How to spot MSG and other flavour enhancers on labels (621, 635 and friends) Why major health bodies consider MSG safe at normal intakes, and why “Chinese restaurant syndrome” hasn’t held up in blinded trials The real issue: ultra-processed, highly flavoured snacks that drive overeating, especially in kids Common supermarket foods that still contain flavour enhancers, and how to choose plainer, less “more-ish” options instead Product Spotlight: the Moroccan tomato dip Leanne and Susie love A deep dive on Tahini Miri Moroccan Matbucha, a chunky tomato-based dip with 87% tomatoes Why the ingredient list is so impressive compared to most dips in the fridge section How to use it: on veggie sticks, crackers, omelettes, eggs, sourdough or as a salsa-style base for quick meals Why cooked tomato products are a great way to boost lycopene and plant intake, especially during party season Salt, fluid retention and “overnight” weight gain The recommended daily sodium and salt limits for healthy adults, and how much Australians are actually having Why your weight can jump 1–2 kilos after a salty meal or takeaway, even if you’ve been eating well Who genuinely needs to watch salt more closely (e.g. high blood pressure, kidney or fluid issues) and who doesn’t need to stress over a pinch in home cooking Simple label-reading rules: what counts as low, moderate and high sodium per serve Practical ways to cut back on salt without eating bland food, using herbs, spices and smarter product choices How to keep party-season canapés, chips and takeaway in check without feeling deprived Plus How Leanne and Susie think about “supporting local” in a realistic, supermarket-based way Why choosing more minimally processed options automatically helps with both salt and additive intake Reassurance that balance matters more than perfection when it comes to salt, MSG and processed foods If your goal is to shop more consciously, support local brands, and stop panicking about every ingredient on the label, this episode will give you a clear, calm roadmap.See omnystudio.com/listener for privacy information.

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• Why Fasting Fails (Most) Women + Kiwi Constipation Fixes & Berberine Myths

  This week on The Nutrition Couch, Leanne and Susie unpack three huge topics women are constantly asking about: fasting, constipation, and whether “natural Ozempic” supplements like berberine are worth the hype. First up, they dive into intermittent fasting and why it often backfires for women, especially if you’re training hard, in your perimenopausal years, or constantly battling cravings and afternoon blow-outs. They talk through what the research actually says, how female hormones and muscle mass change the picture, and why a simple 12-hour overnight break from food may be the sweet spot for most women rather than extreme fasting windows. Next, they break down the brand-new constipation guidelines from the British Dietetic Association, including the now-famous kiwi fruit recommendation, mineral-rich water, magnesium and that slightly outrageous “six to eight slices of rye bread a day” advice. You’ll hear what’s genuinely useful, what’s unrealistic in real life, and how to build a gut-friendly routine that goes beyond just “eat more fibre”. In product spotlight, the ladies share their new favourite dip for summer entertaining, Yumi’s Capsicum & Roasted Cashew, and explain why it beats many cream-cheese-based dips nutritionally. They also give practical platter strategies to keep portions, costs and calories in check without feeling like you’re on a diet at the party. Finally, they tackle a listener question about berberine, the supplement being pushed online as “nature’s Ozempic”. Leanne and Susie explain what the science really shows for blood sugar and weight, the doses used in research, why side effects are more common at effective doses, and why it is absolutely not equivalent to GLP-1 medications. They share the simple, proven strategies that do more for metabolic health than chasing a miracle capsule. In this episode: Fasting and female physiology: why skipping breakfast can tank performance, worsen cravings and backfire for many active women, and when a gentle overnight fast may still have benefits. New constipation guidelines: the role of kiwi fruit, mineral-rich water and magnesium, why “more and more fibre” isn’t always the answer, and realistic ways to get things moving again. Summer platter upgrade: a healthier capsicum and cashew dip, smart portion tricks, and how to build a party platter that tastes amazing without blowing your goals or your budget. Berberine under the microscope: why calling it “natural Ozempic” is misleading, what it can and can’t do for blood glucose, and when you’re better off with lifestyle changes or prescribed medication. If this episode helps you rethink fasting or finally sort your gut and “magic pill” confusion, please follow the show, tap 5⭐, and share it with a friend who’s always starting a new diet on Monday. To explore our evidence-based supplement range, including our new Hydrate mix for summer, head to Designed by Dietitians.See omnystudio.com/listener for privacy information.

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• Stop Waiting for January: The Goal-Setting Episode You Actually Need.

  Most people wait for January to “start fresh” — but the research shows 80% of New Year’s resolutions fail by February. So in this bonus episode, Leanne and Susie flip the script and show you why starting small now is the real secret to lasting results. You’ll learn how to use December to build momentum, not lose it, and how a few simple habits can make 2026 feel completely different from every other “new year, new me” attempt. In this episode, we cover: The real reasons resolutions fail — and why January is actually the hardest time to overhaul your habits Why waiting for motivation never works (and what to focus on instead) How to set SMART goals that fit your real life, not your perfect-life fantasy The one small daily “anchor point” that keeps your goals front-of-mind Simple progress tracking that works even for the busiest women Holiday “healthy hacks” to help you stay balanced without feeling restricted How to avoid your personal “Achilles heel” habits that derail you every year Our own 2026 health and lifestyle goals and how we’re starting early If you’re tired of restarting every January, this is the episode that finally shows you how to start small, stay consistent and build habits that last. Press play — and start now, not later.See omnystudio.com/listener for privacy information.

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