Diet Notes with Susie Burrell

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]