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.

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.