This week on The Nutrition Couch, Leanne and Susie unpack one of the hottest wellness trends right now: saunas. Could sitting in a sauna a few times a week genuinely lower inflammation, boost recovery, and even add years to your life? The science might surprise you.

Inside the episode:

• The research linking regular sauna use to heart health, longevity and mental wellbeing.

• How often (and how long) you really need to sit in the sauna for maximum benefit.

• Whether infrared saunas stack up against traditional Finnish styles.

• Why potassium deficiency is quietly on the rise — and the simple food swaps that can protect your heart.

• Our favourite low-sugar sparkling water swap for soft drinks.

• Listener Q&A: Osteopenia explained — diet, supplements, and the surprising role of jump training in bone strength.

If you’ve ever thought about investing in your own sauna, now might be the time. Thanks to our friends at Elevate Saunas, you can get $250 off selected sauna models with the code LEANNE250, or 10% off full-priced saunas with the code LEANNE10. Explore their range at Elevate Saunas.

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Struggling to “be good” at restaurants, scanning every barcode, or wondering why your GLP-1 isn’t moving the dial? In this practical, myth-busting episode, Leanne and Susie unpack three big topics that drive real-world results:

1) Head vs body hunger (how to order smarter when eating out)

• Ditch “shoulds” that trigger later overeating and learn a simple decision flow to feel satisfied without blowing your goals.

• Real menu tweaks that reduce calories while keeping satisfaction high, plus how to balance the rest of your day when a meal is heavier.

2) Ultra-processed foods (UPFs): what the labels miss

• Why some cereals, breads, and convenience options can be smart choices despite scary ingredient lists, and when UPFs truly become a problem.

• A quick guide to reading labels without panic: fibre first, added sugars down, protein where it counts, and context over fear. Recent critiques of NOVA and simplistic scoring apps are pushing for more nuance.

3) GLP-1 reality check: “I’ve only lost a couple of kilos — is it working?”

• What matters most alongside medication: strength training to protect muscle, appetite awareness to actually reduce intake, and realistic timelines by starting weight.

• Why results vary, and the red flags that signal you need tailored nutrition support, not just a script. Real-world data and 2025 trend reports show usage is surging — but habits still drive sustainable outcomes.

Product watch (no endorsements): we analyse a new supermarket mini muffin aimed at kids. It’s still a packaged treat, but the fibre profile and ingredient order make it a comparatively better pick than many lunchbox snacks — and a handy freezer back-up for busy families.

Need support with sleep, recovery, and daily collagen? Explore our Triple-Magnesium blend and Collagen powderfrom Designed by Dietitians — formulated to complement a balanced diet and active lifestyle.

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If you could lower your long-term dementia risk with everyday food choices, would you do it? This week we unpack new ANU-led research linking higher dietary magnesium with healthier brain ageing, then show you how to close the magnesium gap with real food and smart, practical routines. We also tackle a silent progress-killer for many women, unstructured weekend eating, and finish with a clear verdict on protein water.

What you’ll learn

• Magnesium → brain health, in plain English: What the study actually found, why midlife matters, and how much most adults should aim for in Australia.

• Food-first ways to lift intake: Leafy greens, nuts and seeds, legumes and whole grains that fit busy lives, plus simple swaps that add up fast.

• When supplements help: A quick checklist for choosing a quality magnesium, including forms and tolerability. If you want a dietitian-formulated option, see our Designed by Dietitians Triple-Magnesium blend in cranberry lemonade.

• • Plan meals, not all-day grazing, especially on sport and errands days

  • Allow two indulgent meals, not two indulgent days

  • Do a Thursday or Friday top-up shop so fresh food is on hand

  • Be the venue booker, choose places with sides and veg so you enjoy the meal and still feel good

  • Drop the all-or-nothing mindset and reset at the very next meal

    Weekend eating without the blow-out:

• Are “nitrate-free” turkey slices actually better? Why they can still count as processed, what matters on the label, and why home-cooked poultry is the gold standard.

• Listener Q: Protein water explained, where it came from, who it was designed for, and why most listeners are better off with whole-food protein or a standard shake.

Why this episode matters

Dementia risk rises with population ageing, so earlier, consistent habits give you the best shot at protecting brain health, especially for women who are often under the magnesium RDI.

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