One in three young Australian women don’t have enough iron stored. And if you’ve ever been told your ferritin is normal while feeling exhausted, breathless on the stairs and unable to recover from training, a brand new international guideline suggests your result may not be normal at all.

This week on The Nutrition Couch, Leanne Ward and Susie Burrell unpack the latest iron data, put the new wave of high-protein cereals to the test, and answer your berberine questions once and for all.

Your ferritin might not be as normal as you think
New data released for Iron Awareness Week shows iron deficiency is still one of the biggest issues for Australian women, and Leanne reveals which age group is hit hardest (it’s probably not who you’d expect). She explains the new American Society of Hematology guideline that more than doubles the ferritin cut-off for diagnosing iron deficiency, why women with heavy periods may need to aim even higher, and what to ask your GP if your levels have been sitting in the teens for years. Plus the everyday habits that quietly block iron absorption.

High-protein cereals: worth it or just clever marketing?
Susie is surprisingly open to them. Leanne isn’t convinced 15 grams gets you anywhere near enough. Hear the ingredient checks to make before you buy, why most women need closer to 30 grams of protein at breakfast, and easy ways to turn a bowl of cereal into a meal that actually keeps you full until lunch.

$11.90 for frozen chocolate raspberries?
The hosts review Bomberry’s chocolate-coated raspberries, the realistic serve size (spoiler: nobody eats three), and Susie’s favourite 90-calorie ice cream swap.

Is berberine really nature’s Ozempic?
What the research actually shows for blood sugar, cholesterol and weight loss, who might benefit, and why you won’t find it in the Designed by Dietitians range.

If someone you know is always tired, send them this episode. It could be the nudge they need to get their iron checked.

See omnystudio.com/listener for privacy information.

Eating more fibre but feeling more blocked, bloated or sluggish than ever? You’re not imagining it, and you’re definitely not alone.

This week Leanne and Susie explain why piling on more fibre so often backfires. It’s especially common if you’re in a calorie deficit or taking a GLP-1 medication like Ozempic or Mounjaro. Leanne breaks down the three types of fibre your gut actually needs and how each one works. She also explains why your lettuce, tomato and cucumber salad isn’t doing as much for your bowels as you think.

Then they dig into a brand-new JAMA Psychiatry trial that found cutting back on ultra-processed foods improved depression scores in just four weeks, and how it builds on Australia’s landmark SMILES trial. Plus there’s Leanne’s $7 supermarket pizza find, with an ingredient list she says she couldn’t beat at home. And a listener question has Leanne and Susie (rarely!) disagreeing: can peanut butter be your main fat?

In this episode:

• Why more fibre can make constipation worse, and the low and slow rule that fixes it
• The three types of fibre:
  • gel-forming fibre (psyllium, chia, oats, kiwifruit)
  • roughage (bran, wholegrains, skins left on)
  • fermentable fibre and resistant starch, which feed your gut bugs
• Why two kiwifruit a day is great, but not enough on its own
• Why the 20g of fibre in your protein bar isn’t the same as fibre from whole foods
• Susie’s gut tips for GLP-1 users: cooked veggies over salads, wheat bran vs oats, moving through the day, and eating little and often
• The new study on ultra-processed food and depression, and what the SMILES trial already showed us
• The La Napoli Wood Fired Margherita pizza from Woolworths: four simple ingredients and about 20g of protein per half pizza
• Peanut butter as your main fat: how much you need, and why Leanne and Susie land on different daily fat targets

Research mentioned:

• Chagwedera DN et al. Reducing Ultraprocessed Foods From the Diets of Patients With Depression: A Pilot Crossover Trial. JAMA Psychiatry, 2026.
• Jacka FN et al. A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine, 2017.

New episodes drop every Wednesday. If this one helped, send it to a friend who’s been battling a sluggish gut. A rating or review on Apple Podcasts or Spotify helps more people find the show.

Follow Leanne on Instagram @leannewardnutrition and Susie @susie_burrell.

See omnystudio.com/listener for privacy information.

Coffee instead of breakfast. Lunch at 2pm. Something at 5pm because you're starving, then dinner at 7.30 and maybe dessert after that. If that sounds like your day, this episode is for you.

This week on The Nutrition Couch, Leanne Ward and Susie Burrell unpack why our meals keep sliding later and later, what that does to hunger and metabolism, and why it's okay to skip a meal when you're genuinely not hungry, as long as you follow one important rule.

Why your eating day keeps drifting later
Susie explains why the real benefit of a shorter eating window comes from finishing earlier, not from pushing breakfast back. She covers why a balanced meal should keep you full for three to four hours, why dinner around 6pm can make such a difference if you're struggling with weight, hormones or metabolism, and why this isn't a one-size-fits-all rule for everyone.

Skipping a meal? Don't skip this
Leanne shares the caveat she gives clients every week. If you're not hungry, you don't need to force a full meal, but you shouldn't skip your protein either. She explains why most women can't hit their protein needs on two meals a day, and the easy options she reaches for instead, like a high-protein yoghurt or a scoop of Designed by Dietitians Digestive Protein.

Does tracking your food actually work?
A new study of more than 5,000 food tracking app users found that people who logged six to seven days a week lost around two-thirds more weight than those who logged fewer than two. Leanne explains why the results come with a big asterisk, and Susie shares the simpler approach she uses in clinic that can be just as eye-opening.

Product review: an ice block with caffeine?
The new Calippo+ Energy has 30mg of caffeine per tube, about the same as an instant coffee, plus more than three teaspoons of sugar. Who it might suit, who should steer well clear, and the simple reference point every parent needs. Plus Susie's new Maxibon obsession and Leanne's very strong feelings about banana flavour.

Listener question: how much food do kindy kids really need?
A kindergarten teacher asks whether children are being overfed. Leanne explains why afternoon tea matters at this age and how she uses Ellyn Satter's division of responsibility with her own girls. Susie shares a simple lunchbox formula, including the one-packet rule that helps the rest of the lunchbox actually get eaten.

Share this episode with the friend who lives on coffee until lunchtime.

See omnystudio.com/listener for privacy information.