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.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;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.&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;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?&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;The only three nutrients with a genuine evidence base for joint health, and why turmeric is not one of them&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;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&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Leanne Ward and Susie Burrell tackle the evidence on eating to reduce joint pain and inflammation, including what the Mediterranean diet actually requires, which supplements genuinely work and which do not, and why turmeric is not the answer. Plus: new research showing meal repetition outperforms dietary variety for weight loss, an honest review of the new Arnott's Shapes Light and Crispy range, and the straight truth on whether anyone actually needs a multivitamin. Practical, evidence-based, and no fluff.

What to Eat to Reduce Joint Pain, Whether Eating the Same Meals Helps Weight Loss, and Do You Actually Need a Multivitamin

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 &mdash; 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 &mdash; ideally 12 &mdash; 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&ndash;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 &amp; 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 <a href="https://designedbydietitians.com/">Designed by Dietitians</a>. Hit subscribe so you never miss a Wednesday drop, and share this one with someone who always eats dinner too late.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;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.&lt;/p&gt; &lt;p&gt;In this episode of The Nutrition Couch, Leanne and Susie unpack why late dinners quietly derail body composition for so many women &amp;mdash; and why the fix isn't as simple as just eating earlier.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Do late dinners actually stall fat loss?&lt;/strong&gt; 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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;The 12-hour overnight window for gut health&lt;/strong&gt; Why Susie aims for a minimum 10 hours &amp;mdash; ideally 12 &amp;mdash; between your last mouthful at night and breakfast the next day, and what happens to next-day hunger regulation when that window gets squeezed.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Is the protein pudding trend actually necessary?&lt;/strong&gt; 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&amp;ndash;40g, and when a protein pudding genuinely earns its place.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Tinned tuna ranked: Coles vs Aldi vs Woolworths vs Sirena vs John West&lt;/strong&gt; 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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Product review: Sunny Queen Bacon &amp;amp; Cheese Protein Bites&lt;/strong&gt; 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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Listener question: How should shift workers eat?&lt;/strong&gt; 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.&lt;/p&gt; &lt;p&gt;For the range of protein, creatine, collagen, and magnesium Leanne and Susie refer to at the close of this episode, head to &lt;a href="https://designedbydietitians.com/"&gt;Designed by Dietitians&lt;/a&gt;.&lt;/p&gt; &lt;p&gt;Hit subscribe so you never miss a Wednesday drop, and share this one with someone who always eats dinner too late.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Do late dinners really stall fat loss? The 12-hour overnight rule, tinned tuna ranked at Coles, Aldi and Woolies, and a shift-work meal-timing framework that actually works.

Do Late Dinners Really Stall Fat Loss? Plus Tinned Tuna Ranked at Coles, Aldi & Woolies

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 <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;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.&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;The cholesterol conversation your doctor probably hasn't had with you&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;What diet can and cannot do for your cholesterol&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Protein powder vs skim milk powder: is the cheap swap actually worth it?&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;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.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Plus:&lt;/strong&gt; 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.&lt;/p&gt; &lt;p&gt;For the supplement range Leanne and Susie refer to in this episode, head to designedbydietitians.com.&lt;/p&gt; &lt;p&gt;If this one helped you, please share it with someone who needs to hear it.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Cholesterol rising in your 40s is not a lifestyle failure. Leanne Ward and Susie Burrell explain what your numbers actually mean, when diet helps and when it doesn't, and how to have the right conversation with your doctor. Plus the protein powder versus skim milk powder debate settled with real numbers, a top-rated new dip, and a kids and sugar listener question.

Your Cholesterol Numbers Explained: What's Normal, What's Not & When to Act

Most women trying to lose weight have been told the same thing their whole lives: eat less. But on this episode of The Nutrition Couch, Leanne Ward and Susie Burrell make the case that under-eating may be one of the most common and most overlooked reasons women struggle to lose fat, build muscle, and feel well. If you are tired despite sleeping well, craving sugar and carbs by mid-afternoon, getting sick more than you should, or stuck at the same weight no matter what you do, this episode is for you. Are you under-eating? The signs your metabolism is working against you Leanne and Susie walk through the most common clinical signs of chronic under-fuelling: persistent fatigue, intense cravings, poor gym performance, frequent illness, and hormonal disruptions including irregular or missing periods. They explain why women who train hard, eat clean, and keep portions small are often the most at risk, and why not feeling hungry is not a sign you are doing well. They also break down the restrict-crave-overeat cycle and why eating more, not less, is often the fastest path to the body composition results their clients are actually after. Sausages: what the label is actually telling you Australians eat a lot of sausages, but the nutritional quality varies dramatically across supermarket brands. Susie compares Coles, Woolworths, and Aldi options and reveals exactly what to check on the label, including the three specific additive numbers (250, 251, 252) that indicate nitrates, what total fat and saturated fat thresholds to look for, and why butcher sausages are usually not the healthier choice most people assume. Product review: Peter's Frosty Fruits 50% Less Sugar Leanne tried these on holiday in Noosa and the kids loved them. She breaks down the ingredient list, the sugar comparison versus the originals, and why these are one of the better supermarket ice block options, particularly when you catch them half price. How to choose the right collagen supplement Not all collagen works, and a lot of what is being sold is poorly formulated. Leanne shares five evidence-based criteria for choosing a collagen supplement that actually delivers results: why vegan collagen is ineffective, what hydrolysed collagen peptides means and why it matters, which patented strains have clinical research behind them, how vitamin C improves collagen absorption, and why daily dose consistency matters far more than a large serve size. If you are currently spending money on collagen and not seeing results, this segment will tell you exactly why. For a collagen supplement built to these exact standards, visit designedbydietitians.com. Hit subscribe so you never miss a Wednesday drop, and if this episode helped you, share it with a friend who needs to hear it.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;Most women trying to lose weight have been told the same thing their whole lives: eat less. But on this episode of The Nutrition Couch, Leanne Ward and Susie Burrell make the case that under-eating may be one of the most common and most overlooked reasons women struggle to lose fat, build muscle, and feel well.&lt;/p&gt; &lt;p&gt;If you are tired despite sleeping well, craving sugar and carbs by mid-afternoon, getting sick more than you should, or stuck at the same weight no matter what you do, this episode is for you.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Are you under-eating? The signs your metabolism is working against you&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Leanne and Susie walk through the most common clinical signs of chronic under-fuelling: persistent fatigue, intense cravings, poor gym performance, frequent illness, and hormonal disruptions including irregular or missing periods. They explain why women who train hard, eat clean, and keep portions small are often the most at risk, and why not feeling hungry is not a sign you are doing well. They also break down the restrict-crave-overeat cycle and why eating more, not less, is often the fastest path to the body composition results their clients are actually after.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Sausages: what the label is actually telling you&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Australians eat a lot of sausages, but the nutritional quality varies dramatically across supermarket brands. Susie compares Coles, Woolworths, and Aldi options and reveals exactly what to check on the label, including the three specific additive numbers (250, 251, 252) that indicate nitrates, what total fat and saturated fat thresholds to look for, and why butcher sausages are usually not the healthier choice most people assume.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Product review: Peter's Frosty Fruits 50% Less Sugar&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Leanne tried these on holiday in Noosa and the kids loved them. She breaks down the ingredient list, the sugar comparison versus the originals, and why these are one of the better supermarket ice block options, particularly when you catch them half price.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;How to choose the right collagen supplement&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Not all collagen works, and a lot of what is being sold is poorly formulated. Leanne shares five evidence-based criteria for choosing a collagen supplement that actually delivers results: why vegan collagen is ineffective, what hydrolysed collagen peptides means and why it matters, which patented strains have clinical research behind them, how vitamin C improves collagen absorption, and why daily dose consistency matters far more than a large serve size. If you are currently spending money on collagen and not seeing results, this segment will tell you exactly why.&lt;/p&gt; &lt;p&gt;For a collagen supplement built to these exact standards, visit designedbydietitians.com.&lt;/p&gt; &lt;p&gt;Hit subscribe so you never miss a Wednesday drop, and if this episode helped you, share it with a friend who needs to hear it.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Under-eating is one of the most common reasons women can't lose fat or build muscle, and most don't know they're doing it. Leanne Ward and Susie Burrell cover the clinical signs of chronic under-fuelling, a supermarket sausage guide with exact label checks, a low-sugar ice block review, and a science-backed breakdown of how to choose a collagen supplement that actually works.

Not Eating Enough? The Signs Your Diet Is Sabotaging Your Goals!

Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect. In this episode: The big cancer and diet study (1.8 million people, 17 cancers, 16 years) A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk. Easter hot cross buns: what the nutrition actually looks like They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice. Product review: Noon protein milk drink A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for. Listener question: the best vegetarian meat replacements If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy. Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;Cancer is on everyone's mind right now, and the research has finally caught up. In this episode, Leanne and Susie unpack the largest ever study on diet and cancer risk, published just weeks ago in the British Journal of Cancer. With data from 1.8 million people tracked over 16 years, the findings are genuinely surprising, and not always in the direction you'd expect.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;The big cancer and diet study (1.8 million people, 17 cancers, 16 years)&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;A landmark new study compared cancer risk across meat eaters, poultry eaters, pescatarians, vegetarians, and vegans. The results are more nuanced than the headlines suggest. Pescatarians showed lower rates of colorectal, breast, and kidney cancers. Vegetarians had lower rates of pancreatic, breast, prostate, kidney cancers, and multiple myeloma. But here's what almost nobody is reporting: vegans showed a statistically higher risk of colorectal cancer, and vegetarians had a significantly elevated risk of oesophageal squamous cell carcinoma. Leanne and Susie break down what this actually means in real life, including how much red meat is too much, why processed meat is a completely different conversation to lean red meat, and whether most of us really need to go vegetarian to meaningfully reduce our cancer risk.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Easter hot cross buns: what the nutrition actually looks like&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;They're in supermarkets from Boxing Day and some of this year's flavours are genuinely surprising (yes, there's a Dorito one). Susie and Leanne rank the best and worst options, break down the calorie difference between mini, standard, and indulgent varieties, and explain when a hot cross bun can actually be the right pre or post workout nutrition choice.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Product review: Noon protein milk drink&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;A new breakfast-on-the-go drink has landed in Woolworths and the nutrition panel is genuinely impressive. 18 grams of protein, 6.3 grams of fibre, 580 milligrams of calcium, and a clean, milk-first ingredient list. Leanne breaks down whether it stacks up against Up and Go and who it is and isn't suitable for.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Listener question: the best vegetarian meat replacements&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;If you are vegetarian or cooking for one, this segment is worth listening to twice. Leanne and Susie name the specific products and brands they actually recommend in clinic, explain why Quorn mince beats most of the plant-based aisle on protein and fat, and cover the marinated tofu options that even tofu-sceptics tend to enjoy.&lt;/p&gt; &lt;p&gt;Whether you eat meat every day, are trying to eat less of it, or are navigating a vegetarian household, this episode gives you real, evidence-based clarity without the extremism that tends to surround this topic.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

New research from 1.8 million people links diet to cancer risk, and the findings are more nuanced than headlines suggest. Leanne Ward and Susie Burrell break down what vegetarian, vegan, and pescatarian diets actually mean for your cancer risk, plus Easter hot cross bun nutrition, a high-protein Woolworths drink review, and the best vegetarian meat swaps dietitians actually recommend in clinic.

Does Eating Meat Raise Your Cancer Risk? The Biggest Study Ever (Plus Easter Hot Cross Buns & the Best Vegetarian Protein Swaps)

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.
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