Diet Notes with Susie Burrell

With summer and party season just around the corner, now is the time many of us start noticing those extra winter kilos - but the good news is, there’s still plenty of time to make a difference. In this episode of Diet Notes , Susie shares her practical tips for shifting the last few kilos and getting fat loss moving in the right direction. From tightening up your diet and getting comfortable with a little hunger, to increasing cardio, rethinking dinner portions and cutting back on eating out, Susie breaks down the small changes that can have the biggest impact. Plus, why your food environment matters more than willpower, when it may be worth seeing a dietitian for a personalised plan, and why the best time to start is now rather than waiting for summer to arrive.

There’s no shortage of nutrition advice online - but not all of it comes from people with the training to be prescribing diets. In this episode of Diet Notes, Susie takes a slightly tongue-in-cheek look at five popular nutrition recommendations that you’re very unlikely to hear from a qualified dietitian. From extremely low-calorie diets and expensive greens powders to cutting out gluten and dairy, protein bars and the idea of “cleansing” your liver, Susie explains why these approaches deserve a little more scrutiny - and why context and individual needs matter when it comes to nutrition advice. In this episode: Why 800-calorie diets aren’t an appropriate everyday weight-loss strategy The health halo surrounding greens powders Why eliminating gluten or dairy shouldn’t be a blanket recommendation Whether protein bars are really as healthy as their marketing suggests Why your liver doesn’t need a “cleanse” The importance of evidence-based, individualised nutrition advice A practical look at some of the nutrition trends Susie continues to see crossing her path in clinic - and why a qualified dietitian may take a very different view.

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 metabolism The difference between a “slow metabolism” and metabolic inefficiency Why muscle mass becomes increasingly important with age How strength and higher-intensity exercise can affect the way your body uses fuel Why skipping the occasional meal won’t “damage” your metabolism Whether you really need to eat every three hours Why Susie recommends eating more earlier in the day and less later How long it can take to improve metabolic health and body composition If 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 regain Why changing up your diet and exercise routine can be important over time Simple ways to spot weight creep early without becoming obsessed with the scales How small “extras” like snacks, alcohol, treats and mindless munching can gradually add up Susie’s approach to GLP-1 medications, exercise and long-term weight management The 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 conversation The changing relationship between calories, lifestyle and body weight Why protein recommendations shouldn’t be one-size-fits-all Strength training vs cardio - and why Susie believes women need both Walking, movement and getting your heart rate up Supplements including creatine, magnesium, collagen and protein powders Why qualifications matter when taking nutrition and supplement advice GLP-1 medications and the importance of appropriate, individualised care How to quieten the noise and focus on what is actually relevant to you If 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 fibre The relationship between fibre, fluid and movement The best foods to introduce when you’re already bloated Why high-protein diets can affect digestive regularity Common triggers including sweeteners, chewing gum and FODMAPs How to gradually increase fibre without making bloating worse Simple strategies for keeping your digestion on track while travelling This 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 choice The benefits of homemade and pre-made soupsWhat to look for on an ingredient list How to think about salt and sodium in soup Why bone broth can be a useful protein boost Susie’s favourite soup combinations for winter A 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 perimenopause The difference between movement and exercise, and why advice needs to be realistic for busy women Why the Peri Reset focuses on sustainable changes rather than fad dieting The key nutrients often affected during perimenopause, including calcium, magnesium, good fats, zinc and iron How the four-week meal plan is structured Why the recipes are simple, protein-rich and designed for everyday life Examples of the 40 recipes included, from high-protein breakfasts to hot lunches, dinners and snacks Who the Peri Reset is best suited for How the private Facebook group gives buyers direct access to Susie Whether 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 exercise Why daily steps are important, but not always enough How to tell if your walk is actually challenging your body Why cardio still matters, especially for body composition The role of strength training, and why consistency is key Why Pilates is valuable, but shouldn’t always replace cardio or weights How to make exercise more realistic when life is busy Why shorter, more effective sessions may beat long, inconsistent workouts How waist measurements can help track body composition changes The 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 normal The common symptoms of low iron and low ferritin Why women, teenagers, runners, pregnant women and breastfeeding mums can be more vulnerable When low iron needs further medical investigation The difference between haem and non-haem iron Why supplements may not be enough when ferritin is very low When to speak to your GP about iron infusions The possible link between low ferritin and higher LDL cholesterol Practical ways to include more iron-rich foods across your day If 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 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.

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.

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 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.

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.

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 🐰