The Nutrition Couch

• Stop Freaking Out Over Ingredients: The Smarter Way to Read Food Labels

  Are you avoiding foods just because you can’t pronounce an ingredient? You’re not alone — but this week, we unpack why obsessing over “seed oils” and additives can sometimes do more harm than good. In this episode, Leanne and Susie explain how to actually read a food label, which additives are worth caring about (and which aren’t), and the 10-year window when your health habits matter most. Inside this episode: Smart label reading: Why a long ingredient list doesn’t always mean “unhealthy,” how to judge the whole food, and what to focus on instead of fear-scrolling for “nasties.” The nuance on additives: The few ingredients dietitians really avoid — flavour enhancers 621/635, nitrates in processed meats (250 range), and certain emulsifiers like CMC, carrageenan, and polysorbate-80 — plus why dose and frequency matter more than perfection. Your 36–46 health wake-up call: New research shows this decade is when silent metabolic and hormonal shifts begin. Leanne and Susie share the simple screenings and habits that can genuinely protect your future health. Product spotlight: The protein pudding everyone’s talking about — how it stacks up nutritionally (hint: the calcium is impressive) and when it fits into a balanced diet. Listener question: “Do I really need protein powder?” The honest truth from two dietitians who own a supplement brand — and still say food first. Take-home tip: Stop aiming for perfection. Focus on patterns — not single ingredients. A balanced diet with mostly whole foods, enough protein, and regular movement will always matter more than avoiding a tiny emulsifier. Connect with us: Follow us on Instagram @the_nutrition_couch_podcast for more product reviews and label breakdowns, or submit your listener question for a future episode. We also mention our own supplement range, Designed by Dietitians, and acknowledge our role as founders when discussed.See omnystudio.com/listener for privacy information.

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• BBQ Chooks & Plastic: What’s Safe vs Hype + Easy Weekend Wins

  Are supermarket BBQ chickens a smart shortcut or something to avoid? Today, we separate facts from fear — plastic bags, heat lamps, skin vs breast, sodium, additives — and how to enjoy a “chook night” without the blow-outs. We also rant (productively!) about convenient nutrition “rules”, seed-oil panic, and the “natural = healthy” trap. Plus, a Woolies pantry hack we genuinely rate: Lebanese-style grains with chickpeas that make a high-fibre lunch in minutes. We finish with your listener question: how to find whole-grain, protein-forward options on weekends when everything seems to be white bread. In this episode BBQ chicken decoded: plastic packaging under heat, microplastics concerns, skin vs breast, sodium, stuffing, and MSG sensitivities — what actually matters for health and what doesn’t. Rant time (useful, we promise): convenient “rules” that only apply when it suits, seed-oil scaremongering, and why “natural” lollies with “fake fibre” aren’t a free pass. Product spotlight: Woolworths Lebanese-style grains & chickpeas — why the ingredient list stacks up, clever add-ins, and how to split the pouch into two balanced lunches. Listener Q: weekend grab-and-go wins when whole-grain options seem non-existent (Subway builds, Vietnamese rice-paper rolls, Mexican bowls, and pre-packing strategies that beat mindless snacking). See omnystudio.com/listener for privacy information.

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• Change That Sticks: Self-Coaching, Diet & Chronic Pain Relief

  If you’ve ever felt “all in” Monday and “off the rails” by Friday, this one’s for you. Leanne and Susie unpack why behaviour change feels hard — and a practical self-coaching framework that actually survives busy seasons, social weekends, and end-of-year chaos. What’s inside: Self-coaching that works: accept that hard is normal, aim for small wins over perfection, and laser in on controllables (planning, portions, swaps, timing). New research spotlight: how improving diet quality can reduce chronic musculoskeletal pain — benefits that aren’t explained by weight loss alone, from a UniSA study of 104 adults on a 3-month program. We cover the promise and the caveats. Product review: Nice & Natural Protein Whole Seed Bars (seed-led, ~20% protein via soy crisps; sunflower and pumpkin seeds up front). Where they fit, when to use them, and our stance on additives vs real-world convenience. Listener Q — “Fakeaway” weekend ideas: build-your-own burgers, taco/fajita boards, dumplings, deconstructed sushi bowls, thin-base pizzas, and portion-controlled desserts so you keep the fun, not the calorie hangover. Why the fakeaway trend is booming with cost-of-living pressures. Quick tip from the lab: lighter-calorie days and occasional fasts can nudge inflammatory markers in the right direction — what the evidence does and doesn’t say. If this episode helped, follow the show, tap 5⭐, and send to a friend who’s “starting again on Monday.” Questions or product requests? DM us on Instagram @the_nutrition_couch_podcast.See omnystudio.com/listener for privacy information.

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• Are Aussie Berries Safe? Pesticide Concerns, Omega-3 Muscle Health & Lunchbox Reviews

  This week on The Nutrition Couch, Leanne and Susie tackle the question that’s on everyone’s lips: Are Aussie berries safe to eat right now? We break down the new pesticide concerns, what it means for your weekly shop, and how to wash and store berries so they last longer. We also dive into new omega-3 research on muscle health as we age, review a supermarket “light lunch” pack that looks better than it really is, and answer a listener’s question about sardines — are they the ultimate budget superfood? In this episode: Aussie berries under review: What the latest pesticide concerns mean, and simple steps to keep your family safe. Omega-3 and muscle health: Why food sources work better than supplements for strength and healthy ageing. Lunchbox review: Our verdict on Primo’s ham-and-cheese “light lunch” pack — and smarter swaps you can make in minutes. Sardines spotlight: Cheap, nutritious, and packed with omega-3s — but are they for everyone? You’ll also hear: The quick wash method that actually reduces pesticide residues on berries. How to spread omega-3 intake across the week without blowing the budget. Why processed meats are still an “occasional only” choice, even when marketed as high-protein. If your diet could use a protein top-up, explore our scientifically formulated supplements at designedbydietitians.com.See omnystudio.com/listener for privacy information.

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• Sugar Under the Microscope: Hidden Dangers, Sweet Swaps & the New Allulose Revolution

  How much sugar are you really eating each day — and what is it doing to your body? In this episode of The Nutrition Couch, Susie and Leanne take a deep dive into the world of sugar and the fast-growing category of sugar alternatives. From coffee syrups and “healthy” bliss balls to slushies, sauces and acai bowls, we expose where hidden sugars are sneaking into your diet and why Australians are consuming almost triple the World Health Organization’s daily recommendation. We also explore the cutting-edge science of allulose — a newly approved natural sweetener that looks, tastes and bakes like sugar but doesn’t spike blood glucose. Could this be the breakthrough that finally helps us cut down without sacrificing taste? Inside this episode: The surprising amount of added sugar the average Australian eats every day The health consequences of sugar overload, from inflammation to insulin resistance The truth about “natural” sugars like honey, maple and coconut sugar The rise of sugar replacements — from artificial sweeteners to monk fruit, and now allulose Practical tips for reducing added sugars while still enjoying baking, coffee, and treats Our listener Q&A: How to make healthier swaps in your favourite baked goods If you’ve ever wondered how to enjoy sweet foods without the downsides, this episode will give you the evidence-based guidance you need.See omnystudio.com/listener for privacy information.

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