The Nutrition Couch

If you eat the same breakfast on repeat because it “fits your macros”, this episode is for you.
This week on The Nutrition Couch, Leanne and Susie unpack the biggest breakfast mistake they see in clinic, why it can quietly stall gut health and fat loss, and the simple way to fix it without overhauling your whole routine.
Then, they cut through the noise on ultra-processed foods, sharing realistic supermarket swaps that reduce additives while keeping your grocery bill (and your sanity) intact. Plus, a surprisingly decent chocolatey lunchbox snack gets reviewed, and they answer the question everyone asks after we’ve “bagged out” wraps, which ones are actually worth buying?
In this episode, we cover:
The number one breakfast mistake for gut health and metabolism (and why “same breakfast every day” backfires)

The 30 plant foods per week idea, what counts, and how to rack up plant points without trying

Easy ways to rotate breakfasts while still hitting protein goals

Why your weight loss can plateau even when you’re doing everything “right”, and how variety helps

Ultra-processed foods: the difference between “some processing” and foods that genuinely drive poor outcomes

Practical UPF swaps that actually make a difference (cereal, milks, breads, yoghurts, chips, crackers)

The truth about additives like emulsifiers, when they matter, and when social media fear has gone too far

Cracker chat: why some “party crackers” are basically biscuits, and what to buy instead for everyday

Product review: Nestlé Milo 40% Less Sugar Dairy Snack, is it a solid option for active kids?

The “maths isn’t mathing” moment, how the lower sugar version stacks up against the regular one (and why we’re investigating)

Listener question: wraps, which ones are okay, and why “spinach wraps” are usually marketing, not veggies

Best buys: the simple, budget-friendly wholegrain mini wraps Leanne and Susie actually recommend

As always, this is practical, evidence-led nutrition advice without the all-or-nothing nonsense.
Designed by Dietitians
If your diet needs a little extra support, explore our scientifically formulated supplement range including protein, creatine, collagen, magnesium, and hydration at designedbydietitians.com.
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If you’re trying to lose weight, manage stress, or just feel better in your body, this episode connects the dots between what’s on your plate and how you actually feel.
This week on The Nutrition Couch:
A viral article claims cottage cheese, berries and seeds are the “best breakfast for weight loss.” We unpack whether it’s genuinely superior — or just smart marketing.
Plus, a major Australian dataset of over 45,000 people has found a strong link between higher fruit and vegetable intake and lower psychological distress. Women in particular saw greater benefits at higher vegetable serves.
We break down:
Why protein + fibre still matters at breakfast

Whether cottage cheese is worth the hype

The gut–brain connection and mood regulation

How many veggie serves actually make a difference

The sugary drink–depression link

A new high-protein Coles Perform barramundi option

And the viral “Japanese cheesecake” trend (and why it’s not actually cheesecake)

If you want simple, science-backed ways to support fat loss, mood and energy — without extremes — this one’s for you.
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Is brain fog getting worse in menopause?
Trying to lose weight but nothing works anymore?
This episode explores new research on creatine and cognition — and why willpower isn’t the real reason weight loss stalls.
Here’s what we cover:
A new 8-week randomised controlled trial on creatine in peri- and menopausal women
What actually improved: memory, mental fatigue and cognitive performance
Why women may store less creatine than men
Whether all forms of creatine are equal
Plus:
CSIRO data from 78,000 Australians shows why structured meal planning leads to more weight loss
Why willpower fails when planning is absent
The psychology behind “starting again Monday”
We also review the new Cobs Popcorn Bars — are they really a healthy lunchbox option?
And we answer a listener question: why are your measurements dropping but not the scale?
Leanne and Susie are dietitians and co-founders of Designed by Dietitians. As always, the discussion is evidence-led and practical.
See omnystudio.com/listener for privacy information.

Peptides are the newest anti-ageing obsession.
Injected. Micro-dosed. Marketed as skin-saving, hormone-balancing, fat-loss miracles.
But are peptides actually evidence-based… or just another expensive wellness trend?
In this episode of The Nutrition Couch, we break down the truth about peptides, influencer marketing, regulation gaps, and what the science really says before you spend hundreds of dollars chasing “anti-ageing”.
🧬 Peptides: What You Need to Know
What peptides actually are (and why you already consume them daily)
The crossover with GLP-1 medications
Why buying peptides online is risky
The regulation problem most people don’t realise
The anti-ageing basics that outperform supplements
🌾 TikTok “Fibremaxxing”
Are Australians really low in fibre?
Whole food fibre vs added inulin and chicory root
How to increase fibre without bloating
The weekend eating trap that ruins gut health
The simple formula to hit 25–30g per day
🥣 Product Review: High-Protein Cereal
Coles’ new high-protein cereal analysed
Why protein on the label isn’t enough
The key ingredient missing
Who it might suit
🥤 Coke Zero vs Diet Coke
Is diet soft drink actually bad?
Aspartame and cravings
How often is too often?
How to reduce reliance without extremes
If you care about anti-ageing, gut health, fibre intake, weight regulation, or cutting through online nutrition misinformation — this episode will give you clarity.
For evidence-based supplements, explore Designed by Dietitians at designedbydietitians.com.
See omnystudio.com/listener for privacy information.

The US has released new dietary guidelines, and they’ve already caused a nutrition firestorm. Higher protein targets. More dairy. Fewer carbs. A tougher stance on ultra-processed foods.
But do these changes actually matter, especially if you live in Australia?
In this episode of The Nutrition Couch, Leanne Ward and Susie Burrell break down what’s changed, why it’s controversial, and what’s genuinely useful versus what can be ignored.
Then we get practical, because real nutrition decisions happen in lunchboxes and supermarket aisles, not food pyramids.
In this episode:
The new US dietary guidelines and why they’ve divided dietitians

Higher protein targets, dairy’s comeback, and the carb rethink

What this could signal for future Australian guidelines

Why ultra-processed foods are finally being called out

Plus:
A simple lunchbox formula that actually works

Why kids’ lunches are often low in protein, and easy fixes

The truth about protein meat snacks and “no nitrate” options

A high-protein milk worth considering

Are fermented veggies really worth it for gut health?

If you want clear, practical nutrition advice without hype or fear-mongering, this episode is for you.
Hit play, and subscribe so you don’t miss next week’s discussion.
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