The Nutrition Couch

The vitamin aisle is one of the most profitable sections in the supermarket. A lot of what’s sitting in your bathroom cabinet right now could be doing very little except costing you money. This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell go through the supplements worth your money and the ones you can probably leave on the shelf. They also unpack a new trial where more than half the participants put type 2 diabetes into remission in six months, review a freezer staple that beats most takeaway stir fries, and have a friendly disagreement about how much protein women really need before a workout. Are you wasting money on supplements?A recent article asked whether Australians are wasting their money on multivitamins, menopause supplements, probiotics, fish oil and kids’ vitamins. Leanne and Susie share where they agree, where they push back, and why the average Australian diet isn’t quite the “healthy, varied diet” the experts assume. You’ll hear which supplements genuinely earn their place and who needs them. They explain why so many menopause products don’t contain enough of the active ingredient to do anything, and the risk of stacking five products that all overlap. They also cover why a high price tag or a celebrity’s face on the bottle should make you more suspicious, not less. Plus Leanne’s simple label check for deciding whether a supplement is worth buying at all. The program that put type 2 diabetes into remissionThe RESET for Remission trial put adults aged 18 to 45 with early type 2 diabetes on a very low calorie meal replacement plan, alongside supervised strength and cardio training. At six months, 54% were in remission. Susie and Leanne talk through why the program was so strict up front and the side effects most participants experienced. They also look at why the weight loss was smaller than you might expect, and where GLP-1 medications now fit into the conversation. Product review: Woolworths Asian Style Vegetable MixSix vegetables before you even get to the sauce, close to 5 grams of fibre per serve, and far less sodium than a takeaway stir fry. Leanne explains why this one gets a big tick and how to turn it into a 15-minute dinner. Susie makes her case for why frozen veg deserve a permanent spot in your freezer. Listener question: 30 grams of protein before the gym, then 30 more at breakfast?A listener following Dr Stacy Sims’ advice asks whether she’s getting her morning protein right. This one sparks a genuine debate between the hosts. Leanne clarifies what Dr Sims actually recommends before training, and Susie explains why she thinks many smaller women are overdoing protein. Both agree on the thing that matters most, which is your total intake across the day. And yes, you’ll finally find out what Susie means when she says “small women.” If this episode made you rethink what’s in your supplement cupboard, share it with a friend who needs to hear it. Subscribe on your favourite podcast platform so you never miss an episode. New episodes drop every Wednesday at 6am AEST. Follow us on Instagram @the_nutrition_couch_podcast for our product reviews and to send in your questions.See omnystudio.com/listener for privacy information.

That crumb on your schnitzel could be adding the same carbs as two slices of bread. And the multigrain box that looks like the healthy choice might be the worst one on the shelf. This week on The Nutrition Couch, Susie Burrell and Leanne Ward tackle the supermarket breadcrumb aisle for the first time in around 360 episodes. Then they unpack new research on B vitamins and migraines, and review a crumbed chicken that actually gets a pass from Leanne. They also answer a listener question about the kids’ greens gummies you’ve probably spotted at the chemist. What’s really in your breadcrumbsSusie compares the classic boxed crumbs many of us grew up with against today’s panko options. One of the boxed crumbs has an ingredient list so long it should go straight back on the shelf. You’ll hear why around 50 g of crumb, roughly four tablespoons, can add 200 calories and more than 30 g of carbs to a single piece of chicken. Susie also shares which panko brands have the cleanest labels, and Leanne explains why a client of hers was horrified by the label on a multigrain crumb. Plus Susie and Leanne’s tips for making your own crumb at home with wholegrain bread or LSA, and when store-bought panko is actually the better choice. Vitamin B6, folate and migrainesA study of more than 7,000 adults found that people with higher dietary intakes of vitamin B6 and folate were less likely to report severe headache or migraine. Leanne explains why this observational research has real limits and which foods to focus on first. She also explains why she’s cautious about B6 supplements, given reports of nerve symptoms like tingling and numbness even at doses many people would consider low. Then she shares the nutrient with stronger trial evidence for migraine prevention, and why you should talk to your GP or dietitian before trying it. Product review: Steggles High Protein Chicken TendersThe tenders are 71% chicken, with more than 40 g of protein per serve and under 10 g of carbs. Susie thinks this could be one of the best crumbed chicken options in the supermarket right now. Leanne, our resident high-protein sceptic, mostly agrees, but she points out exactly how that extra protein gets in there. She also suggests what to serve the tenders with to keep them a genuinely healthy midweek dinner. Listener question: are greens gummies worth it for fussy eaters?A parent asks whether Little Swisse Fussy Eater Greens Gummies are worth adding to a fussy toddler’s diet. Leanne breaks down the label, including how little of each gummy is actually greens and what most of it is made of instead. She also shares what she would choose for a fussy eater who genuinely needs to fill nutrient gaps. If you’ve got a schnitzel lover, a migraine sufferer or a fussy eater at home, send this one their way. New episodes every Wednesday.See omnystudio.com/listener for privacy information.

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.comSee omnystudio.com/listener for privacy information.

One in three young Australian women don’t have enough iron stored. And if you’ve ever been told your ferritin is normal while feeling exhausted, breathless on the stairs and unable to recover from training, a brand new international guideline suggests your result may not be normal at all. This week on The Nutrition Couch, Leanne Ward and Susie Burrell unpack the latest iron data, put the new wave of high-protein cereals to the test, and answer your berberine questions once and for all. Your ferritin might not be as normal as you thinkNew data released for Iron Awareness Week shows iron deficiency is still one of the biggest issues for Australian women, and Leanne reveals which age group is hit hardest (it’s probably not who you’d expect). She explains the new American Society of Hematology guideline that more than doubles the ferritin cut-off for diagnosing iron deficiency, why women with heavy periods may need to aim even higher, and what to ask your GP if your levels have been sitting in the teens for years. Plus the everyday habits that quietly block iron absorption. High-protein cereals: worth it or just clever marketing?Susie is surprisingly open to them. Leanne isn’t convinced 15 grams gets you anywhere near enough. Hear the ingredient checks to make before you buy, why most women need closer to 30 grams of protein at breakfast, and easy ways to turn a bowl of cereal into a meal that actually keeps you full until lunch. $11.90 for frozen chocolate raspberries?The hosts review Bomberry’s chocolate-coated raspberries, the realistic serve size (spoiler: nobody eats three), and Susie’s favourite 90-calorie ice cream swap. Is berberine really nature’s Ozempic?What the research actually shows for blood sugar, cholesterol and weight loss, who might benefit, and why you won’t find it in the Designed by Dietitians range. If someone you know is always tired, send them this episode. It could be the nudge they need to get their iron checked.See omnystudio.com/listener for privacy information.

Eating more fibre but feeling more blocked, bloated or sluggish than ever? You’re not imagining it, and you’re definitely not alone. This week Leanne and Susie explain why piling on more fibre so often backfires. It’s especially common if you’re in a calorie deficit or taking a GLP-1 medication like Ozempic or Mounjaro. Leanne breaks down the three types of fibre your gut actually needs and how each one works. She also explains why your lettuce, tomato and cucumber salad isn’t doing as much for your bowels as you think. Then they dig into a brand-new JAMA Psychiatry trial that found cutting back on ultra-processed foods improved depression scores in just four weeks, and how it builds on Australia’s landmark SMILES trial. Plus there’s Leanne’s $7 supermarket pizza find, with an ingredient list she says she couldn’t beat at home. And a listener question has Leanne and Susie (rarely!) disagreeing: can peanut butter be your main fat? In this episode: Why more fibre can make constipation worse, and the low and slow rule that fixes it The three types of fibre: gel-forming fibre (psyllium, chia, oats, kiwifruit) roughage (bran, wholegrains, skins left on) fermentable fibre and resistant starch, which feed your gut bugs Why two kiwifruit a day is great, but not enough on its own Why the 20g of fibre in your protein bar isn’t the same as fibre from whole foods Susie’s gut tips for GLP-1 users: cooked veggies over salads, wheat bran vs oats, moving through the day, and eating little and often The new study on ultra-processed food and depression, and what the SMILES trial already showed us The La Napoli Wood Fired Margherita pizza from Woolworths: four simple ingredients and about 20g of protein per half pizza Peanut butter as your main fat: how much you need, and why Leanne and Susie land on different daily fat targets Research mentioned: Chagwedera DN et al. Reducing Ultraprocessed Foods From the Diets of Patients With Depression: A Pilot Crossover Trial. JAMA Psychiatry, 2026. Jacka FN et al. A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine, 2017. New episodes drop every Wednesday. If this one helped, send it to a friend who’s been battling a sluggish gut. A rating or review on Apple Podcasts or Spotify helps more people find the show. Follow Leanne on Instagram @leannewardnutrition and Susie @susie_burrell.See omnystudio.com/listener for privacy information.