Diet Notes with Susie Burrell

Being told you have fatty liver can be alarming - particularly if you don’t drink much alcohol, aren’t significantly overweight and generally eat well. But is fatty liver really as simple as cutting out alcohol, losing weight or following a “liver cleansing” diet?In this episode of Diet Notes, Susie takes a closer look at the complex metabolic factors that can influence liver health and explains why an isolated elevated liver enzyme doesn’t necessarily tell the whole story.She explores the role of family history, insulin resistance and metabolic health, along with the potential links between liver function and thyroid health, vitamin D, iron and ferritin levels, cholesterol and menopause.Susie also discusses why popular liver cleanses and supplements may miss the underlying issue, when medications such as metformin and GLP-1s may form part of the conversation, and why getting a comprehensive blood profile and the right professional advice can be so important.If you’ve ever been told you have fatty liver and the diagnosis just didn’t seem to make sense, this episode will help you understand why it may be worth looking a little deeper.

Do you really have a “slow” or broken metabolism - or is something else going on?This week on Diet Notes, Susie takes a deep dive into how metabolism actually works, what influences your metabolic rate and why changes in muscle mass, activity levels and hormones can make weight management feel increasingly difficult as you get older.Susie also clears up some of the most common metabolism myths, including whether skipping a meal will slow your metabolism, whether you need to eat every few hours, and why simply lifting weights isn’t always enough to improve metabolic efficiency.Plus, she explains why muscle mass, insulin resistance, meal timing, protein intake and the intensity of your training can all play a role - and why rebuilding metabolic health is often a gradual process rather than a quick fix.In this episode:What actually makes up your metabolismThe difference between a “slow metabolism” and metabolic inefficiencyWhy muscle mass becomes increasingly important with ageHow strength and higher-intensity exercise can affect the way your body uses fuelWhy skipping the occasional meal won’t “damage” your metabolismWhether you really need to eat every three hoursWhy Susie recommends eating more earlier in the day and less laterHow long it can take to improve metabolic health and body compositionIf you’ve ever wondered why your body seems to respond differently to food and exercise than it once did, this episode will help unpack what may actually be happening.

On today’s episode, Susie tackles one of the most common questions after successful weight loss: how do you actually keep the weight off?Whether you’ve lost a few kilos through changes to your diet and exercise, completed a structured weight loss program or used a GLP-1 medication, maintaining that loss requires a different mindset than simply reaching your goal weight.Susie shares five key strategies for preventing weight regain and explains why your new habits need to become your new normal.You’ll learn:Why returning to your old eating and exercise habits can quickly lead to weight regainWhy changing up your diet and exercise routine can be important over timeSimple ways to spot weight creep early without becoming obsessed with the scalesHow small “extras” like snacks, alcohol, treats and mindless munching can gradually add upSusie’s approach to GLP-1 medications, exercise and long-term weight managementThe biggest takeaway? Maintaining weight loss isn’t about being permanently “on a diet” - it’s about finding a sustainable way of eating and living that supports the weight you want to maintain.

There’s more information about perimenopause than ever before - but is all of it actually helping?In this episode of Diet Notes, Susie cuts through some of the increasingly noisy advice surrounding nutrition, exercise and supplements during perimenopause. Drawing on her clinical experience working with women, she questions some of the blanket recommendations now dominating social media and explains why what works for one woman may be completely inappropriate for another.Susie discusses why weight and calorie needs can become complicated as our lifestyles change, why more protein isn’t necessarily always better, and why focusing exclusively on strength training may mean an important piece of the exercise puzzle is being missed.She also takes a closer look at the booming perimenopause supplement industry, the importance of considering who your health advice is coming from, and why individualised guidance from appropriately qualified professionals matters.In this episode:Why perimenopause has become such a crowded health conversationThe changing relationship between calories, lifestyle and body weightWhy protein recommendations shouldn’t be one-size-fits-allStrength training vs cardio - and why Susie believes women need bothWalking, movement and getting your heart rate upSupplements including creatine, magnesium, collagen and protein powdersWhy qualifications matter when taking nutrition and supplement adviceGLP-1 medications and the importance of appropriate, individualised careHow to quieten the noise and focus on what is actually relevant to youIf you’ve found yourself overwhelmed by conflicting perimenopause advice online, this episode is a reminder that more information isn’t always better - and that your nutrition, training and health strategy should ultimately fit you.

Feeling bloated, uncomfortable or a little backed up? You’re certainly not alone.In this episode of Diet Notes, Susie takes a closer look at the common causes of bloating and explains why improving digestive health involves more than simply adding extra fibre.From finding the right balance of cooked vegetables, fruit, wholegrains and soluble fibre, to drinking enough fluid and keeping your body moving, Susie shares practical strategies to help support regularity and reduce digestive discomfort.She also explores why high-protein diets and GLP-1 medications can make constipation and bloating more common, when food intolerances such as FODMAP sensitivity may be involved, and why suddenly loading up on beans, legumes and raw vegetables can sometimes make symptoms worse.Plus, with travel notorious for disrupting digestion, Susie shares her best tips for preventing “holiday gut” - including what to eat before a long-haul flight, how to time your meals in transit, and how to keep your fibre intake consistent while away.In this episode:Why so many Australians are falling short on fibreThe relationship between fibre, fluid and movementThe best foods to introduce when you’re already bloatedWhy high-protein diets can affect digestive regularityCommon triggers including sweeteners, chewing gum and FODMAPsHow to gradually increase fibre without making bloating worseSimple strategies for keeping your digestion on track while travellingThis episode is brought to you by Metamucil.

In this sponsored episode of Diet Notes, Susie is diving into one of her all-time favourite winter staples: soup.From homemade veggie-packed bowls to convenient supermarket options, Susie explains why soup can be such a smart way to boost your vegetable intake, fibre, potassium and overall nutrition, without making healthy eating feel harder than it needs to be.She also breaks down what to look for when choosing a pre-made soup, why a little sodium is not always a deal-breaker, and how bone broth can add extra flavour, protein and nutritional value to your meals.Plus, Susie shares her thoughts on Campbell’s new Real Soup and Real Bone Broth range, including easy ways to use them for lunches, light dinners and recipe bases.In this episode:Why soup is such a nutrient-rich choiceThe benefits of homemade and pre-made soupsWhat to look for on an ingredient listHow to think about salt and sodium in soupWhy bone broth can be a useful protein boostSusie’s favourite soup combinations for winterA warm, practical episode for anyone looking for an easy way to get more vegetables, fibre and goodness into their day.

In this episode of Diet Notes, Susie introduces her brand new four-week Peri Reset e-book, a comprehensive nutrition guide designed for women navigating perimenopause, menopause and beyond.After the success of the original Peri Plan, Susie has completely updated and expanded the concept to reflect the latest science, including the nutritional changes women may experience in their 40s and beyond, the role of GLP-1 medications, key supplements, exercise considerations, body composition changes and the importance of focusing on waist measurement rather than weight alone.Susie also shares why the Peri Reset has been designed as a practical, easy-to-use e-book rather than a traditional print book, with 140 pages of nutrition education, product recommendations, meal plans and simple recipes you can access straight from your phone.Inside the episode, Susie covers:Why women’s nutrition needs change significantly during perimenopauseThe difference between movement and exercise, and why advice needs to be realistic for busy womenWhy the Peri Reset focuses on sustainable changes rather than fad dietingThe key nutrients often affected during perimenopause, including calcium, magnesium, good fats, zinc and ironHow the four-week meal plan is structuredWhy the recipes are simple, protein-rich and designed for everyday lifeExamples of the 40 recipes included, from high-protein breakfasts to hot lunches, dinners and snacksWho the Peri Reset is best suited forHow the private Facebook group gives buyers direct access to SusieWhether you are in your late 30s and wondering what to focus on, in your 40s and noticing changes in your body, or post-menopause and wanting clearer nutrition guidance, this episode gives you a detailed look at what the Peri Reset includes and how it can help simplify your diet.You can find the Peri Reset e-book at susieburrell.com.au.

Are you moving enough… or are you actually exercising?In this episode of Diet Notes, we unpack one of the most common reasons people struggle to see changes in body composition, even when they feel like they’re “doing everything right”. From daily steps and dog walks to weights, cardio and Pilates, this episode breaks down the important difference between general movement and structured exercise.We discuss why hitting 10,000 steps is great, but may not be enough to drive fat loss, why your old workout routine might stop working as you get older, and how to think more strategically about training if your goal is to improve body composition.This episode covers:The difference between movement and exerciseWhy daily steps are important, but not always enoughHow to tell if your walk is actually challenging your bodyWhy cardio still matters, especially for body compositionThe role of strength training, and why consistency is keyWhy Pilates is valuable, but shouldn’t always replace cardio or weightsHow to make exercise more realistic when life is busyWhy shorter, more effective sessions may beat long, inconsistent workoutsHow waist measurements can help track body composition changesThe key takeaway: movement matters, but exercise needs to challenge the body. If you’re not seeing the changes you want, it may be time to take an honest look at whether your routine includes enough consistent cardio, effective strength training and daily movement.As always, this episode is general in nature and does not replace personalised advice from your GP, exercise physiologist, physiotherapist, personal trainer or dietitian.

Low iron and low ferritin are incredibly common, particularly among women - but that does not mean they should be ignored.In this episode of Diet Notes, we take a deep dive into iron: why it matters, what ferritin actually tells us, and why you can feel absolutely exhausted even when your haemoglobin levels are technically “normal”.We explore the key signs that your iron stores may be low, including fatigue, brain fog, breathlessness, dizziness, poor immune function and that constant feeling of running on empty. We also look at why low ferritin is often under-treated, why “just take a supplement” may not always be enough, and when it may be worth speaking to your GP about further testing or an iron infusion.This episode also covers the important medical checks to consider if your iron levels are chronically low, including heavy periods, endometriosis, coeliac disease, bowel health, thyroid function and other possible causes of blood loss or poor absorption.Plus, we look at the dietary side of iron: the difference between haem and non-haem iron, why lean red meat can be so effective for meat eaters, how plant-based eaters can optimise their intake, and the foods that can help support better iron levels over time.In this episode, we cover:Why ferritin matters, even when haemoglobin looks normalThe common symptoms of low iron and low ferritinWhy women, teenagers, runners, pregnant women and breastfeeding mums can be more vulnerableWhen low iron needs further medical investigationThe difference between haem and non-haem ironWhy supplements may not be enough when ferritin is very lowWhen to speak to your GP about iron infusionsThe possible link between low ferritin and higher LDL cholesterolPractical ways to include more iron-rich foods across your dayIf you have been feeling exhausted, foggy, breathless, dizzy or constantly run down, this is your reminder to check your bloods, know your ferritin level, and advocate for proper support if something does not feel right.Disclaimer:This episode is general in nature and does not replace personalised medical advice. Always speak with your GP, dietitian or healthcare provider about your individual blood test results, symptoms and treatment options.

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 commonThe difference between hunger, habit and binge eatingHow evening snacking can derail weight and health goalsWhy food availability is one of the biggest predictors of overeatingHow to set yourself up for success at homeWhy your brain looks for familiar evening food rewardsSimple rules that can help reduce decision fatigueWhen binge eating may require support from a psychologist or GPThis 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.

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 guideThe first thing Susie checks on every food labelHow to use carbohydrates per serve to understand how “dense” a food isWhy “no added sugar” matters more than total sugar in some dairy and fruit productsWhat to look for when comparing fats and saturated fatsWhy high-protein snack bars, wraps and meals can still be calorie-denseWhen sodium becomes a red flagThe additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and coloursWhy there are often only a small handful of genuinely standout supermarket productsWhether 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 burnoutThe three defining signs of burnoutWhy modern life places so much pressure on womenHow food, walking and rest can help rebuild energyThe importance of checking iron, vitamin D and hormonal healthWhy recovery from burnout takes time, space and self-compassionHow small changes can help shift your life in a better directionThis 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.

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.

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 hungerHow medications like GLP-1s reduce appetite - and what that tells us about physiologyWhy some people feel hungry all the time (and why that’s not normal)The impact of dieting history, restriction, and early food programmingThe difference between true hunger vs. psychological or habitual eatingHow anxiety, stress, and even ADHD traits can drive food focusPractical strategies to reduce food noise:Create 3-4 hour gaps between meals to stabilise hunger signalsShift away from sweet, highly palatable foods that drive cravingsPrioritise savoury, balanced meals to improve satietyLearn to listen to your body, not rigid diet rulesBuild awareness of habitual snacking vs. genuine hungerPractice sitting with mild hunger-because it will passKey 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.

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 metabolismNon-hungry eating - why eating when you’re not actually hungry might be doing more harm than goodNight-time sweet habits - understanding the environmental triggers behind evening indulgenceMindless munching - how small, unconscious snacks can add up quicklyWeekend 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 habitBreak the link between relaxation and sweet treats (yes, even the nightly tea + biscuits combo )Create clear gaps between meals to reset hunger and fullness cuesPlan your weekends before they happen - especially meals and “indulgent” momentsIf 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 misleadingThe huge role genetics plays in body shape, waist size, and metabolismWhat it actually takes to achieve a very lean physiqueWhy many women feel like they’re “doing everything right” but not seeing changeThe difference between fat loss, muscle gain, and what the scales don’t tell youWhy measurements and body composition matter more than weight aloneHow to train smarter when you’re short on timeWhy strength and muscle mass are the real keys to health through midlife and beyondIf 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.

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 trackMove daily (even just walking)Adjust meal timing and portionsReduce mindless snackingChoose treats you actually enjoyEaster Survival Tips:Don’t try to be perfect - be intentionalBalance heavier meals with lighter onesBring healthier options to gatheringsEnjoy your favourites, skip the restGet back on track quickly after the weekendQuick Reset Tips (Post-Easter):2–3 days of lighter eating (lean protein + veggies)Space meals out & avoid grazingAdd extra movement where you canFocus on high-volume, low-calorie foodsInclude a small daily treat to stay consistentKey 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 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 momentHow much protein women actually need (and why it’s often less than you think)The difference between high-quality vs lower-quality protein sourcesWhy spacing protein across the day matters more than loading up at dinnerThe 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 controlWhere most people go wrong - especially at breakfast and afternoon snacksWhether 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 dayPrioritise lean, whole-food protein sourcesBe mindful of “high-protein” processed foods - they often come with extra caloriesDon’t stress about hitting exact targets daily - it’s about your average over timeMatch your protein intake to your activity level and goalsWork with Susie!Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.Appointments: [email protected] wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

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 bodyWhy it can make weight loss unusually difficultThe connection between insulin resistance, PCOS, gestational diabetes and type 2 diabetesCommon signs and symptoms to watch forHow insulin resistance is identified and diagnosedWhy extreme low-carb dieting may only mask the issueA more sustainable dietary approach to improving insulin sensitivityThe role of exercise, muscle mass and medications like metformin and GLP-1sWork with Susie!Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.Appointments: [email protected] 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 guideWhy calorie counting is often less accurate than people thinkHow metabolism, movement and hormones affect your energy needsWhy eating to a strict target can override hunger cuesThe hidden calorie load in snacks, bars, dips and “healthy” processed foodsWhen calorie tracking can be useful as an awareness toolWhy very low-calorie diets can backfire long termHow to think about meals, snacks and calorie balance across the weekIf 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: [email protected] 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 showsWhy 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 eatingThe 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 damageThe hidden nutritional risks of regular fasting (fibre, protein, key micronutrients)Why women over 40 may need more fuel in the morning - not lessHow a 12-hour overnight fast can deliver most of the metabolic benefits without the stressSusie 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: [email protected] 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 mattersHow milk coffees, snacks, and “little top-ups” can add up fastWhy 3-4 hours between meals supports hunger, energy, and weight controlThe simple day structure: breakfast → lunch → afternoon snack → dinnerWhy meals need to be balanced (protein + carbs + fresh food) to keep you satisfiedWeekend habits that derail progress - and easy reset strategiesA few practical takeaways:Count milk coffees (they’re effectively food) - try having them with mealsIf you eat breakfast around 8am, you likely don’t need morning teaAdd fresh food every time you eat - if there’s no fresh food, it’s probably a snack, not a mealKeep indulgent meals on weekends, but remember you may need fewer meals overallFollow Susie on Instagram - https://www.instagram.com/susieburrelldietitian/To join Susie’s 3 or 6 month programs - [email protected]

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 purposesNut bars can be a decent “portion-controlled nuts” option - but they’re calorie-dense and easy to slip in too oftenThe 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 goodA 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 habitIf you do have a bar, complete the snack with whole foods (fruit/veg + a protein source) rather than relying on the bar aloneWatch the saturated fat: ideally keep it as low as possible - many “health halo” bars creep way upSusie 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 medicationsWhat GLP-1 medications are and how they work in the bodyThe connection between gestational diabetes (GDM), insulin, and future metabolic riskHow insulin influences weight control, appetite, and cravingsLinks between insulin resistance, PCOS, and dietWhat glucose tolerance tests reveal about metabolic healthThe role of metformin in managing insulin resistance and blood sugarWho GLP-1 medications may be best suited forWhy weight regain is common after stopping GLP-1 therapySigns medical support for weight loss may be appropriateHow to use GLP-1 medications safely and effectively alongside lifestyle changeLearn more or get supportConsidering GLP-1 therapy or want personalised guidance?📧 Book an appointment: [email protected]📘 Explore Susie’s e-book:Medications, Hormones & Weight Losshttps://www.susieburrell.com.au/store

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 weightWhy most people fail with their weight loss goals The steps to take to really commit and change body composition for goodFollow Susie on Instagram Join Susie’s 3 or 6 month programs

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 PeriWhy HRT is not enough to support fat lossWhat you really need to do to lose body fat in your 40'sWhy body composition is more important than what you weighResources:RESET - The 4 Week Summer Kickstart Program - Susie Burrell DietitianFollow Susie on InstagramJoin Susie’s 3 or 6 month programs - [email protected]

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 detoxThe key steps to successfully reset your dietWhy planning matters more than nutrition knowledge aloneHow to build a strong dietary foundation and break free from the diet cycle for goodResources mentioned:RESET - The 4 Week Summer Kickstart Program https://www.susieburrell.com.au/offers/639sHJiP/checkoutTo join Susie’s 3- or 6-month programs, email: [email protected]