Trying to eat more without gaining weight? Wondering how much protein you actually need — or if you’ve gone overboard? And what about that burning reflux that ruins your sleep?

In this week’s episode of The Nutrition Couch, dietitians Leanne Ward and Susie Burrell cut through the confusion with practical, no-BS advice that real women can use every day.

Here’s what you’ll learn:

• The truth about “free foods” and fat loss — what dietitians really mean by low-calorie “free” foods, and how to use them to bulk up meals, feel satisfied, and enjoy more flavour without blowing your calories.
• Protein myths busted — how much women actually need for fat loss, hormones and muscle support, what “too much” looks like, and why overdoing protein can leave you bloated, gassy, and tired.
• Healthy, affordable protein swaps — the best whole-food and budget-friendly sources of protein (and why most “protein everything” snacks aren’t helping your gut or your wallet).
• Smarter drink choices for summer — the surprising truth about tonic water sugar, and the best low-sugar options for your next G&T or alcohol-free spritz.
• Reflux fixes that actually work — how to eat at night without triggering reflux, which foods make it worse, and the simple evening habits that can finally help you sleep better.

If you want to eat well, feel full, and still hit your health goals — without tracking every calorie or giving up your favourite foods — this episode is your blueprint.

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Kick off summer without blowing your goals. In this episode, Leanne and Susie show you how to enjoy Aussie barbecues while keeping calories, carbs and salt in check — plus the truth about “everyday electrolytes” and a frank review of a trending high-protein pasta. We finish with easy, kid-approved breakfast ideas for fussy eaters.

What you’ll learn:

• BBQ pitfalls that quietly add 500–800+ calories
• The leaner barbecue blueprint: better sausages, smarter patties, chicken/seafood wins, and veggie sides that actually fill you up
• Portion strategy that stops the “sausage + chop + kebab” overload
• Social season survival: pre-event snacks that prevent grazing blowouts
• Smarter Hydration 101: when water is enough, when a hydration mix helps, and why most “electrolytes” are too salty for everyday use
• New from Designed by Dietitians: Hydrate (a gentle, low-sugar hydration range) — what’s in it, who it’s for, and how to dose after hard sessions, sauna, or gastro
• Product Review: the high-protein ravioli everyone’s buying — protein math vs. carbs, sodium and fibre additives; who it suits (and who should skip)
• Listener Q: fast breakfast wins for fussy kids (yoghurt pot bars, smoothie pops, egg soldiers, upgraded pancakes, freezer-friendly muffins)

Helpful links:
• Designed by Dietitians Hydrate (Lemon Lime; Blood Orange & Mango).

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This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell tackle two big food questions women are asking right now — and the science behind them.

1. Do You Really Need to Ditch the Dinner-Time Carbs?
   • Why so many of us eat rice, pasta and bread on autopilot — and how to know if your body really needs it.
   • Smart swaps to lighten your dinners without cooking two separate meals.
   • How to balance portions when your partner or kids eat more than you.
   • Real-life hacks for burgers, curries and creamy sauces that still taste amazing.
2. The Fibre That Could Protect Your Liver
   • New research from Nature Metabolism linking inulin — a type of prebiotic fibre — to better liver health and reduced inflammation.
   • What fatty liver actually is (and why it’s not just about alcohol).
   • Easy ways to add more inulin-rich foods like leeks, asparagus and artichokes into your week.
   • Kitchen hacks to save time: how to freeze flavour cubes of onion, garlic and leek for gut- and liver-friendly cooking.
3. The Portion-Control Dessert We’re Loving
   • The Mars Bar frozen dessert bar (yes, really). Why one perfectly portioned treat can work better than “healthy” dessert substitutes.
4. Listener Question: Should You Eat the Dressing in Salad Kits?
   • The verdict on supermarket salad kits — and why those tiny dressing sachets aren’t the problem.
   • How to make them a satisfying lunch or dinner shortcut without the food guilt.

Leanne and Susie wrap up with a reminder that balance matters most: simple swaps, not food fear, make nutrition work long-term.

Designed by Dietitians

Created by Leanne Ward and Susie Burrell, our Designed by Dietitians range gives busy women science-backed supplements that actually work — no fluff, no filler.

• Protein for strength and recovery
• Creatine for women
• Triple magnesium for muscle and sleep support
• Collagen for skin and joints
• Hydration range for energy and focus

Explore the range at designedbydietitians.com and tag The Nutrition Couch on Instagram while listening to go in the draw to win a Hydration Pack.

See omnystudio.com/listener for privacy information.