Welcome to the very first episode of Diet Notes - a weekly podcast from one of Australia’s leading dietitians, Susie Burrell, covering all things women’s health, hormones, weight, and overall well-being.

In this episode, Susie introduces the concept of a Diet Reset and explains how it differs from the usual detox or quick-fix approach.

You’ll learn:

• Why a reset is not the same as a detox
• The key steps to successfully reset your diet
• Why planning matters more than nutrition knowledge alone
• How to build a strong dietary foundation and break free from the diet cycle for good

Resources mentioned:

• RESET - The 4 Week Summer Kickstart Program
  https://www.susieburrell.com.au/offers/639sHJiP/checkout
  
  
• To join Susie’s 3- or 6-month programs, email:
  appointments@susieburrell.com.au

Welcome to the Diet Notes. A weekly podcast from one of Australia’s leading dietitians Susie Burrell covering all things women’s health, hormones, weight & well-being. 

On today’s episode Susie chats the intricate relationship between diet and Peri:

• Why diet is the key thing to focus on in Peri
• Why HRT is not enough to support fat loss
• What you really need to do to lose body fat in your 40's
• Why body composition is more important than what you weigh

Resources:

• RESET - The 4 Week Summer Kickstart Program - Susie Burrell Dietitian
• Follow Susie on Instagram
• Join Susie’s 3 or 6 month programs - appointments@susieburrell.com.au
  
  

Welcome to Diet Notes - the weekly podcast from leading Australian dietitian designed to making eating healthier a lot easier. On today’s episode Susie chats the concept of losing the last 3-5kg. 

You'll learn:

• Why losing small amounts of weight is so difficult 
• The steps to to take if you really want to lose weight
• Why most people fail with their weight loss goals 
• The steps to take to really commit and change body composition for good

Follow Susie on Instagram 

Join Susie’s 3 or 6 month programs

Snack bars: convenient… but also wildly easy to overdo. In this episode, Susie breaks down her love/hate relationship with bars and explains why they can quietly replace real, filling snacks in your day.

You’ll learn the key differences between muesli bars, nut bars, and protein bars, what to look for on the ingredient list (hint: shorter is usually better), and why chocolate coatings and “low carb / high protein” packaging can create a health halo that doesn’t match what’s inside.

Key takeaways from this episode:

• Not all bars are equal: muesli bars, nut bars and protein bars serve very different purposes
• Nut bars can be a decent “portion-controlled nuts” option - but they’re calorie-dense and easy to slip in too often
• The more “dessert-like” the bar (choc drizzle/coating/toppings), the more likely you’ll see higher calories + higher saturated fat
• “Low carb / high protein” bars can still be ultra-processed, even if the nutrition panel looks good
• A quick ingredient rule: the shorter the ingredient list, the better (and aim for a mix of nuts if choosing nut-based bars)
• Susie’s bar boundary: occasional use (think once or twice a week), not a daily habit
• If you do have a bar, complete the snack with whole foods (fruit/veg + a protein source) rather than relying on the bar alone
• Watch the saturated fat: ideally keep it as low as possible - many “health halo” bars creep way up

Susie also shares her practical rule-of-thumb for building a balanced snack, how often bars should realistically appear in your week, and when they’re best kept as an “emergency option” in the car or your bag.

In this episode of Diet Notes, Susie unpacks the science and history behind modern weight-loss medications - with a clear, practical focus on GLP-1 therapies, insulin, and metabolic health.

From gestational diabetes and PCOS to appetite regulation and cravings, this episode explains how hormones and glucose control shape body weight - and what that means for anyone considering medical support for weight loss.

In this episode, we cover:

• The history and evolution of weight-loss medications
• What GLP-1 medications are and how they work in the body
• The connection between gestational diabetes (GDM), insulin, and future metabolic risk
• How insulin influences weight control, appetite, and cravings
• Links between insulin resistance, PCOS, and diet
• What glucose tolerance tests reveal about metabolic health
• The role of metformin in managing insulin resistance and blood sugar
• Who GLP-1 medications may be best suited for
• Why weight regain is common after stopping GLP-1 therapy
• Signs medical support for weight loss may be appropriate
• How to use GLP-1 medications safely and effectively alongside lifestyle change

Learn more or get support

Considering GLP-1 therapy or want personalised guidance?

📧 Book an appointment: appointments@susieburrell.com.au

📘 Explore Susie’s e-book:
Medications, Hormones & Weight Loss
https://www.susieburrell.com.au/store

In this episode of Diet Notes, Susie unpacks one of the most overlooked drivers of weight gain, stubborn fat loss and future metabolic issues: insulin resistance.

She explains what insulin resistance actually is, why it can make weight loss feel disproportionately difficult, and how it often goes undetected for years before progressing to pre-diabetes or type 2 diabetes. Susie also explores the strong genetic component behind insulin resistance, the key signs and symptoms to look out for, and why simply slashing carbohydrates or relying on appetite-suppressing medications may not address the root cause long term.

Susie shares her clinical perspective on how insulin resistance can be managed through a combination of controlled carbohydrate intake, balanced meals, movement, muscle-building and, where appropriate, medication support - with the goal of improving metabolic function rather than just forcing short-term weight loss.

If you’ve ever felt like you’re doing “everything right” but still struggling to lose weight, this episode offers an important and compassionate look at what may be happening beneath the surface.

In this episode, Susie covers:

• What insulin resistance is and how it affects the body
• Why it can make weight loss unusually difficult
• The connection between insulin resistance, PCOS, gestational diabetes and type 2 diabetes
• Common signs and symptoms to watch for
• How insulin resistance is identified and diagnosed
• Why extreme low-carb dieting may only mask the issue
• A more sustainable dietary approach to improving insulin sensitivity
• The role of exercise, muscle mass and medications like metformin and GLP-1s

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: appointments@susieburrell.com

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

Calories can feel like the be-all and end-all of weight loss - but are they really as precise or helpful as we’ve been led to believe?

In this episode of Diet Notes, Susie unpacks the truth about calories: what they are, why calorie counting can be misleading, and why relying too heavily on numbers can disconnect us from our natural hunger and appetite cues.

She explains why calorie needs vary more than most people realise, why food labels are only ever a rough guide, and how things like activity, hormones, metabolism and food quality all shape the bigger picture. Susie also explores why many “healthy” convenience foods can be far more calorie-dense than expected, and why fresh, whole foods tend to make managing intake much easier.

She also shares her thoughts on strict calorie targets, the problem with eating to a number instead of to hunger, and why extremely low-calorie diets - especially the well-known 800 calorie approach - can do more harm than good over time.

In this episode:

• What calories actually are - and why they’re only a guide
• Why calorie counting is often less accurate than people think
• How metabolism, movement and hormones affect your energy needs
• Why eating to a strict target can override hunger cues
• The hidden calorie load in snacks, bars, dips and “healthy” processed foods
• When calorie tracking can be useful as an awareness tool
• Why very low-calorie diets can backfire long term
• How to think about meals, snacks and calorie balance across the week

If you’ve ever wondered how much calories really matter - or whether counting them is helping or hurting - this episode will give you a much more realistic and balanced perspective.

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: appointments@susieburrell.com

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

There’s no shortage of information about fasting - from 5:2 to 16:8 to extended 24-hour fasts. But does it actually work? And more importantly… is it right for you?

In this episode of Diet Notes, Susie breaks down the science behind intermittent fasting and shares her honest clinical perspective after years of working with real clients - particularly busy women with high energy demands.

You’ll learn:

• The real origin of the 5:2 diet and what the research actually shows
• Why 16:8 only works when it aligns with circadian rhythm (and why most people do it wrong)
• How skipping breakfast can reduce metabolism and drive afternoon binge eating
• The difference between a true fast and “coffee fasting” (hint: milk breaks the fast)
• Why extreme calorie restriction can lead to muscle loss and long-term metabolic damage
• The hidden nutritional risks of regular fasting (fibre, protein, key micronutrients)
• Why women over 40 may need more fuel in the morning - not less
• How a 12-hour overnight fast can deliver most of the metabolic benefits without the stress

Susie also explains why fasting often becomes "convenient dieting" - something done inconsistently or in a way that fits lifestyle rather than physiology - and why that approach rarely delivers lasting results.

If you’ve been fasting through the morning, struggling with afternoon cravings, or wondering why 16:8 isn’t delivering the results you expected, this episode will resonate.

And next week: Susie tackles calories - why they’re not the whole story, what matters more, and what to stop obsessing over.

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: appointments@susieburrell.com

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity.

We’re surrounded by nutrition noise - macros, protein targets, superfoods, fasting… but one of the simplest (and most effective) habits for appetite and weight control is creating “the space in between” your meals.

In this episode, Susie explains how many of us are accidentally eating 8-12 times per day (often starting with milk-based coffees), and why constant grazing can disrupt hunger/fullness cues and blood glucose control - even when the food choices are “healthy”.

You’ll learn how to build a realistic meal rhythm of 3-4 hours between eating occasions, plus the “bulk factor” that helps meals actually keep you full (hello, fresh food).

In this episode:

• What “the space in between” is, and why it matters
• How milk coffees, snacks, and “little top-ups” can add up fast
• Why 3-4 hours between meals supports hunger, energy, and weight control
• The simple day structure: breakfast → lunch → afternoon snack → dinner
• Why meals need to be balanced (protein + carbs + fresh food) to keep you satisfied
• Weekend habits that derail progress - and easy reset strategies

A few practical takeaways:

• Count milk coffees (they’re effectively food) - try having them with meals
• If you eat breakfast around 8am, you likely don’t need morning tea
• Add fresh food every time you eat - if there’s no fresh food, it’s probably a snack, not a meal
• Keep indulgent meals on weekends, but remember you may need fewer meals overall

Follow Susie on Instagram - https://www.instagram.com/susieburrelldietitian/

To join Susie’s 3 or 6 month programs - appointments@susieburrell.com.au

There’s no escaping it - protein is everywhere right now.

From “high-protein” snacks to supermarket staples rebranded with a protein boost, it’s become the nutrient of the moment. But are we actually getting it right?

In this episode of Diet Notes, we break down the protein hype - including how much you really need, why more isn’t always better, and the common mistakes that could be holding you back from your health and weight goals.

In this episode, we cover:

• Why protein has become the “super nutrient” of the moment
• How much protein women actually need (and why it’s often less than you think)
• The difference between high-quality vs lower-quality protein sources
  Why spacing protein across the day matters more than loading up at dinner
• The truth about high-protein processed foods (and why they’re not always the better choice)
• How protein intake impacts fat loss, muscle maintenance, and appetite control
• Where most people go wrong - especially at breakfast and afternoon snacks
  Whether you really need protein powders (and how to use them effectively)

The key takeaway:

• Protein is important - especially for women as we age - but it’s not a free pass.
• More isn’t always better. In fact, too much protein (especially from processed sources) can lead to excess calories and stalled progress. The goal is a balanced, consistent intake across the day, focused on lean, high-quality sources.

Practical tips to take away:

• Aim for ~20–30g of protein per meal, spread evenly across the day
• Prioritise lean, whole-food protein sources
• Be mindful of “high-protein” processed foods - they often come with extra calories
• Don’t stress about hitting exact targets daily - it’s about your average over time
• Match your protein intake to your activity level and goals

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: appointments@susieburrell.com

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

With long weekends, social events, and plenty of indulgent food, it’s easy to fall off track - but it doesn’t have to be all or nothing. In this episode of Diet Notes, we’re breaking down how to navigate Easter without derailing your progress.

In This Episode:

• Why you should enjoy Easter foods: No diet should exclude the foods you love - it’s about balance, not restriction.
• The real cause of holiday weight gain: It’s not just the food - it’s eating more and moving less.

Simple strategies to stay on track

• Move daily (even just walking)
• Adjust meal timing and portions
• Reduce mindless snacking
• Choose treats you actually enjoy

Easter Survival Tips:

• Don’t try to be perfect - be intentional
• Balance heavier meals with lighter ones
• Bring healthier options to gatherings
• Enjoy your favourites, skip the rest
• Get back on track quickly after the weekend

Quick Reset Tips (Post-Easter):

• 2–3 days of lighter eating (lean protein + veggies)
• Space meals out & avoid grazing
• Add extra movement where you can
• Focus on high-volume, low-calorie foods
• Include a small daily treat to stay consistent

Key Takeaway:

It’s not Easter that throws you off - it’s what you do after. Reset quickly, stay consistent, and keep things balanced.

If you enjoyed this episode, share it with someone who needs a little Easter damage control 🐰

There’s no shortage of nutrition advice out there - but sometimes it’s not about what you’re eating… it’s about the habits quietly happening around it.

In this episode of Diet Notes, we’re breaking down five of the most common food habits that dietitians see every single day - the ones that can hold you back even when you feel like you’re “doing everything right.”

From your morning coffee routine to weekend blowouts, these patterns often fly under the radar… but they can have a big impact on your metabolism, hunger cues, and long-term results.

The good news? They’re fixable - and you don’t need to overhaul your entire life to do it. In this episode, we cover:

• The coffee trap - how milk-based coffees can quietly replace breakfast and disrupt your metabolism
• Non-hungry eating - why eating when you’re not actually hungry might be doing more harm than good
• Night-time sweet habits - understanding the environmental triggers behind evening indulgence
• Mindless munching - how small, unconscious snacks can add up quickly
• Weekend eating chaos - why Friday–Sunday is often where progress gets undone (and how to fix it)

Practical strategies you can try today:

• Pair your morning coffee with real food (or delay it until you’re hungry)
• Start tuning into your hunger levels - aim to eat when you’re genuinely hungry, not just out of habit
• Break the link between relaxation and sweet treats (yes, even the nightly tea + biscuits combo )
• Create clear gaps between meals to reset hunger and fullness cues
  Plan your weekends before they happen - especially meals and “indulgent” moments

If you’ve ever felt like you’re eating pretty well but still not seeing results, this episode will help you zoom out and spot the patterns that might be getting in the way.

Because often, it’s not about being more strict… it’s about being more aware.

There’s so much pressure to “bounce back,” slim down, tone up, and somehow juggle it all at once - especially for women in midlife managing careers, kids, ageing parents, and everyone else’s needs before their own. In this honest and eye-opening episode of Diet Notes, we unpack the gap between social media body ideals and real life.

We explore:

• Why comparing yourself to influencers and models can be deeply misleading
• The huge role genetics plays in body shape, waist size, and metabolism
• What it actually takes to achieve a very lean physique
• Why many women feel like they’re “doing everything right” but not seeing change
• The difference between fat loss, muscle gain, and what the scales don’t tell you
• Why measurements and body composition matter more than weight alone
• How to train smarter when you’re short on time
• Why strength and muscle mass are the real keys to health through midlife and beyond

If you’ve ever felt frustrated by unrealistic expectations or confused by conflicting health advice, this episode is your reminder that normal is normal - and progress beats perfection every time.

Feeling like you’re always thinking about food?
Counting down to your next meal… even after you’ve just eaten?

In this episode of Diet Notes, we’re unpacking the concept of “food noise” - the constant mental chatter around food, hunger, cravings, and eating - and why it’s become such a hot topic in the age of weight loss medications like Ozempic.

But here’s the key question: Is it actually “food noise”… or is something deeper going on?

Susie breaks down the three core drivers behind food obsession, and more importantly, how to identify which one applies to you:

In this episode, we cover:

• What “food noise” really is (and why it’s often misunderstood)
• The link between insulin, blood sugar regulation, and constant hunger
  How medications like GLP-1s reduce appetite - and what that tells us about physiology
• Why some people feel hungry all the time (and why that’s not normal)
• The impact of dieting history, restriction, and early food programming
• The difference between true hunger vs. psychological or habitual eating
• How anxiety, stress, and even ADHD traits can drive food focus

Practical strategies to reduce food noise:

• Create 3-4 hour gaps between meals to stabilise hunger signals
• Shift away from sweet, highly palatable foods that drive cravings
• Prioritise savoury, balanced meals to improve satiety
• Learn to listen to your body, not rigid diet rules
• Build awareness of habitual snacking vs. genuine hunger
• Practice sitting with mild hunger-because it will pass

Key takeaway: If you feel out of control around food, it’s not a lack of willpower.

In many cases, food noise is driven by hormones, habits, or long-term dieting patterns-not personal failure. And once you understand the root cause, you can actually do something about it.

If this episode resonates, share it with someone who’s been stuck in the cycle of constant cravings - it might just change the way they think about food.

New episodes of Diet Notes drop every Monday.

Inflammation is one of the most talked-about topics in nutrition - but what does it actually mean, and can the way we eat really help reduce it?

In this episode of Diet Notes, Susie takes a closer look at the role inflammation plays in the body, particularly as we age and move through perimenopause and menopause. Rather than relying on quick-fix powders, juices, or supplements, Susie explains why long-term dietary patterns are the key to supporting the body’s natural anti-inflammatory processes.

She breaks down the daily habits that matter most, from increasing your intake of brightly coloured fruits and vegetables, to improving your fat balance with omega-3 rich foods, extra virgin olive oil, nuts, seeds, and seafood. Susie also explores the link between calorie balance, weight gain, abdominal fat, and inflammation - and why even small changes over time can have a powerful impact.

The episode also covers practical strategies for reducing inflammatory foods when eating out, choosing better options at cafés and restaurants, and understanding how long it may take to see changes in energy, sleep, pain, cholesterol, glucose, or blood markers such as CRP.

A practical, evidence-informed episode for anyone wanting to feel better, support healthy ageing, and build a more anti-inflammatory way of eating - one daily choice at a time.

With so much nutrition information on food packaging, it can be hard to know what actually matters when choosing products at the supermarket. Health stars, protein claims, low-fat labels and “no added sugar” messaging can all be useful at times, but they can also be confusing - and sometimes misleading.

In this episode of Diet Notes, Susie shares exactly what she looks for when comparing packaged foods as a dietitian. From checking the ingredient list first, to understanding carbohydrates, added sugars, saturated fat, protein, sodium and additives, this episode offers a practical guide to making better food choices without getting caught up in marketing claims.

Susie explains why the “best” product depends on the food category, why shorter ingredient lists are usually a good sign, and why high-protein processed foods are not always as healthy as they sound. She also breaks down some useful benchmarks, including carbohydrate serves, added sugar targets, saturated fat guidelines and sodium levels to watch for in soups, sauces, frozen meals and fast food.

In this episode, we cover:

• Why health star ratings are not always the most reliable guide
• The first thing Susie checks on every food label
• How to use carbohydrates per serve to understand how “dense” a food is
• Why “no added sugar” matters more than total sugar in some dairy and fruit products
• What to look for when comparing fats and saturated fats
• Why high-protein snack bars, wraps and meals can still be calorie-dense
• When sodium becomes a red flag
• The additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and colours
• Why there are often only a small handful of genuinely standout supermarket products

Whether you feel overwhelmed in the supermarket aisle or simply want to make smarter choices for yourself and your family, this episode will help you understand which numbers matter - and which front-of-pack claims to take with a grain of salt.

There is so much nutrition advice online - from influencers, doctors, AI tools, meal plans, supplements, weight loss medications and everything in between. But what actually happens when you sit down with a qualified dietitian?

In this episode of Diet Notes, we’re pulling back the curtain on what a dietitian really does, how a consult works, and why personalised nutrition support is very different from downloading a meal plan or asking AI what to eat.

We explore the difference between dietitians and nutritionists, why professional qualifications matter, and how to choose the right practitioner for your needs - whether you’re looking for weight management support, fertility nutrition, digestive health guidance, help with GLP-1 medications like Ozempic or Mounjaro, or a more general healthy eating approach.

You’ll also learn what to expect inside a dietitian consultation, including the questions you may be asked, how your medical history, lifestyle, goals, food preferences, blood tests, medications and past dieting experiences all help shape an individualised plan.

Plus, we look at where AI can be genuinely useful - and where it still falls short when it comes to understanding your body, your barriers, your habits and your long-term health goals.

Feeling tired is one thing - but burnout is something deeper...

In this episode of Diet Notes, Susie explores the difference between everyday fatigue and true burnout, particularly for women juggling work, family, caring roles, relationships, health changes and the constant pressure to keep doing more.

Drawing on the evidence-based burnout framework, Susie breaks down the three key signs of burnout: emotional exhaustion, depersonalisation or loss of empathy, and a reduced sense of personal accomplishment. She also explains why so many women in midlife may feel depleted after years of giving more energy than they’re getting back.

Rather than offering quick fixes, this episode focuses on practical starting points for rebuilding energy and creating space to recover. Susie shares why nutrition is often the first and most powerful place to begin, how gentle movement can be more helpful than pushing through another intense workout, and why blood tests for iron, vitamin D and hormones can be an important part of understanding what’s really going on.

She also discusses the importance of creating daily or weekly reset time, giving yourself a longer runway for change, and remembering that difficult seasons do pass - especially when they’re treated as a signal to make small, consistent changes.

In this episode, Susie covers:

• The difference between tiredness, emotional exhaustion and burnout
• The three defining signs of burnout
• Why modern life places so much pressure on women
  How food, walking and rest can help rebuild energy
• The importance of checking iron, vitamin D and hormonal health
• Why recovery from burnout takes time, space and self-compassion
• How small changes can help shift your life in a better direction

This is a reassuring episode for anyone feeling flat, depleted or unlike themselves - and a reminder that the best thing you can do is simply start.

In this episode of Diet Notes, we’re talking about one of the most common ways nutrition habits can come unstuck: night eating.

Whether it’s a biscuit with tea, a few squares of chocolate, grazing in front of the TV, or a full-blown evening binge, eating after dinner can become a pattern that quietly affects your health, weight and sense of control around food.

This episode explores the difference between genuine hunger, habit-based snacking, emotional eating and binge eating, and why the first step is understanding what’s actually driving the behaviour.

We look at why evening eating often becomes more noticeable in your 40s and beyond, how changes in metabolism, muscle mass and hormones can make extra calories harder to manage, and why the foods you keep in the house play such a powerful role in what you end up eating.

You’ll also hear practical strategies for getting night eating under control, including limiting availability, choosing portion-controlled options, changing your evening routine, setting simple food rules, and knowing when the issue may require professional psychological support.

In this episode, we cover:

• Why night eating is so common
• The difference between hunger, habit and binge eating
• How evening snacking can derail weight and health goals
• Why food availability is one of the biggest predictors of overeating
• How to set yourself up for success at home
• Why your brain looks for familiar evening food rewards
• Simple rules that can help reduce decision fatigueWhen binge eating may require support from a psychologist or GP

This episode is a helpful listen for anyone who feels like they eat well during the day, only to feel out of control around food at night.