If your joints ache after exercise, if your hips or knees are not what they used to be, or if you are just noticing your body recovering more slowly than it did a few years ago, this episode is going to be genuinely useful.

Leanne and Susie break down the evidence on what food can and cannot do for chronic pain and joint health, call out the supplements that are not worth your money, and explain what the Mediterranean diet actually looks like in real life, which is not what most people think it is.

Plus there is new research on meal repetition and weight loss that might just change how you think about meal prep, a verdict on the new Arnott's Shapes Light and Crispy range that had everyone's Instagram lighting up, and a straight-talking answer to one of the most common questions in clinic: do you actually need a multivitamin?

In this episode:

Why joint pain increases as estrogen declines, and why women in their 40s and 50s are disproportionately affected by inflammation, tendinitis, frozen shoulder, and chronic pain

The only three nutrients with a genuine evidence base for joint health, and why turmeric is not one of them

What the Mediterranean diet actually looks like when you strip away the Instagram version, and why most people eating reasonably well are still not doing it properly

Why just 10% body weight loss can meaningfully reduce the experience of joint pain, and why that number is more achievable than most people think

The collagen question answered properly: how much you need, which form works, why vitamin C must be paired with it, and how long you actually need to take it before expecting results

New research from a US university showing that eating the same meals most days led to nearly 6% body weight loss over 12 weeks, compared to 4% in those who varied their diet significantly. What this actually means in practice, and the important caveat both Leanne and Susie flag

The new Arnott's Shapes Light and Crispy range: is the white box marketing genius or genuine nutrition improvement? Leanne and Susie give their honest verdict, including what the ingredients and nutrition panel actually reveal

Why neither Leanne nor Susie routinely recommend multivitamins, what the real risks of nutrient stacking are, and what to do instead if you know your diet has gaps

Shop Designed by Dietitians:

If you are looking to support joint health, recovery, and overall nutrition, explore the range at designedbydietitians.com, including RENEW collagen, omega-3 support, and the full supplement range formulated specifically for busy women.

Keep telling your friends about The Nutrition Couch, and join the private Designed by Dietitians Facebook community for free content and upcoming online seminars. DM Leanne or Susie on Instagram for the private link.

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If your dinner creeps out to 8 or 9pm most nights and your fat loss has stalled, this one is worth 30 minutes of your week.

In this episode of The Nutrition Couch, Leanne and Susie unpack why late dinners quietly derail body composition for so many women — and why the fix isn't as simple as just eating earlier.

Do late dinners actually stall fat loss? Why pushing your last meal out often triggers a calorie catch-up spiral: over-hunger, reliance on bars and snacks, and a heavier meal than your body actually needed. Susie and Leanne explain how circadian rhythm and insulin sensitivity quietly stack the deck against you, why some women (think CrossFit at 5am, or insulin-resistant clients) genuinely need different approaches, and the simple shift of moving more calories into lunch and the afternoon snack that changes everything.

The 12-hour overnight window for gut health Why Susie aims for a minimum 10 hours — ideally 12 — between your last mouthful at night and breakfast the next day, and what happens to next-day hunger regulation when that window gets squeezed.

Is the protein pudding trend actually necessary? Pools, Arlo, Rockabees, Muscle Nation. The hosts weigh in on whether you really need another 20g of protein after a dinner that already hit 30–40g, and when a protein pudding genuinely earns its place.

Tinned tuna ranked: Coles vs Aldi vs Woolworths vs Sirena vs John West Susie runs the actual tuna percentages inside the tin across every major supermarket brand. The Aldi range that beats tuna triple the price. The Coles home brand that comes in at 80% tuna for $1.10. Why Woolworths home brand falls short. And why tinned red salmon at around $10 might quietly be one of the best-value high-protein lunches going.

Product review: Sunny Queen Bacon & Cheese Protein Bites 27g of protein on the front of the pack, a long additive-heavy ingredient list inside, and a 200g "single serve" that raises serious questions. The hosts' verdict on whether this one earns a spot in your trolley.

Listener question: How should shift workers eat? Long-time listener Nicole asks for a practical framework around day, afternoon, and night shifts. Susie and Leanne walk through meal timing, the low-fuel snack options that keep you alert without blowing out calories, and why structure beats "eating lighter" every time.

For the range of protein, creatine, collagen, and magnesium Leanne and Susie refer to at the close of this episode, head to Designed by Dietitians.

Hit subscribe so you never miss a Wednesday drop, and share this one with someone who always eats dinner too late.

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Your cholesterol came back high. Now what? Most women in their 40s and beyond have sat with that question and got very little useful guidance on the other side of it.

In this episode of The Nutrition Couch, Leanne and Susie give you the cholesterol conversation most doctors don't have time for, including what your individual numbers actually mean, why your LDL is almost certainly rising right now if you are in perimenopause, and the specific point at which diet can genuinely help versus when medication is the only realistic path. If you have high cholesterol and you are doing everything right, this one is especially for you.

The cholesterol conversation your doctor probably hasn't had with you

Total cholesterol, LDL, HDL, triglycerides. Susie and Leanne walk through what each number means, what the target ranges are, why genetics can override even the best diet, and why there is no shame in needing medication. They also cover the calcium score test most women have never heard of, and why it matters more than a single cholesterol reading.

What diet can and cannot do for your cholesterol

Diet can realistically move cholesterol one to two points. It cannot bring a seven down to five. That is one of the most important clinical distinctions in this episode, and it is one that a lot of online health content gets badly wrong. Susie and Leanne also name the specific supermarket products and supplements that are clinically proven to help, and explain why your dad's tiny scrape of cholesterol-lowering margarine is doing absolutely nothing.

Protein powder vs skim milk powder: is the cheap swap actually worth it?

A claim has been circulating online that skim milk powder is essentially the same as protein powder at a fraction of the cost. Leanne and Susie run the actual numbers and the comparison is not even close. They also explain why this matters specifically for women in peri and menopause who are trying to hit protein targets without extra carbs.

Plus: A surprisingly impressive new dip at Coles and Aldi that Susie gives a 10 out of 10, and a listener question about kids and sugar at parties that every parent needs to hear.

For the supplement range Leanne and Susie refer to in this episode, head to designedbydietitians.com.

If this one helped you, please share it with someone who needs to hear it.

See omnystudio.com/listener for privacy information.