The Nutrition Couch

Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect.
In this episode:
The big cancer and diet study (1.8 million people, 17 cancers, 16 years)
A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk.
Easter hot cross buns: what the nutrition actually looks like
They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice.
Product review: Noon protein milk drink
A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for.
Listener question: the best vegetarian meat replacements
If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy.
Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.
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Ever been told your blood tests are “normal”, but you’re still exhausted, flat, foggy, struggling with weight changes, or just not feeling like yourself?
In this episode of The Nutrition Couch, Leanne and Susie unpack the difference between normal and optimal blood test results, and why women need to look beyond a quick “everything’s fine” from the doctor.
They break down the key markers worth tracking over time, including glucose, HbA1c, ferritin, vitamin D, cholesterol, thyroid, and estrogen, especially for women in their 30s, 40s and beyond.
They also dive into a new warning linked with GLP-1 medications, including how appetite suppression can reduce diet quality and increase the risk of nutrient deficiencies if you are not actively protecting your intake.
Plus, they review a high-protein granola topper and answer a listener question on the healthiest takeaway options.
In this episode, we cover:
Why normal blood tests are not always optimal
The blood markers women should track over time
Low ferritin, fatigue, brain fog and poor exercise tolerance
Glucose, HbA1c and the early signs of insulin resistance
Vitamin D, cholesterol, thyroid and estrogen changes to watch
Why women in perimenopause and menopause need to pay closer attention
The new GLP-1 nutrient deficiency concern
Why eating less can still mean poor nutrition
Product review: Coastal Crunch Protein Crunch
Listener question: the healthiest takeaway choices
If you’ve ever felt dismissed by “normal” results, this episode will help you ask better questions and understand what to look at more closely.
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Are low sugar lollies actually healthier… or just clever marketing?
This week on The Nutrition Couch, Susie and Leanne take a deep dive into the booming “better-for-you” confectionery trend and unpack whether these fibre-based, low-sugar lollies are genuinely a smarter choice — or simply another ultra-processed product wearing a health halo.
With brands like Fun Day dominating supermarket checkouts, are we being lured into a false sense of security?
But that’s not all.
Leanne shares compelling new research (January 2026) linking body fat distribution — not just body weight — to brain structure, cognitive performance and neurological disease risk. The findings raise important questions about muscle mass, abdominal fat, rapid weight loss, and long-term brain health.
Plus:
A practical review of convenient pre-prepared vegetables and whether they’re worth the price
The truth about Aldi’s lower carb white bread and why not all “low carb” options are created equal
A bigger conversation about ultra-processed foods and health star ratings
This episode cuts through marketing noise and brings you back to what truly matters for long-term health, metabolic function and cognitive protection.
If you’ve ever stood in the lolly aisle wondering “Is this actually better?” — this one’s for you.
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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.
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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.
See omnystudio.com/listener for privacy information.