Diet Notes with Susie Burrell
Diet Notes with Susie Burrell is a weekly podcast hosted by Australian dietitian and nutritionist Susie Burrell. She shares insights from more than 25 years of working with women on health and weight-related goals. Episodes cover topical nutrition areas such as optimal aging, hormones, well-being, and balancing health with enjoying delicious food. The show offers practical tips for navigating nutrition amid a busy life. New episodes are released every Monday at 6am.
Episodes
5 Simple Ways to Improve Your Blood Sugar Control
Blood sugar control isn't just important for people with diabetes - it plays a key role in our metabolic health, appetite regulation and healthy ageing.In this week's episode of Diet Notes, dietitian Susie Burrell explores the connection between blood glucose, insulin and longevity, and shares five simple strategies to help improve blood sugar control through everyday diet and lifestyle
Gestational Diabetes: The Risk That Doesn’t End After Pregnancy
Gestational diabetes may disappear after pregnancy, but does the underlying metabolic risk disappear with it?In this episode of Diet Notes, Susie explains why a history of gestational diabetes should be treated as an important long-term warning sign for metabolic health, particularly as women move through their 30s, 40s and into perimenopause.After seeing several women in a single week struggling
Why You Self-Sabotage Your Diet (and How to Stop)
Why is it that we can have the very best intentions when it comes to our diet, yet still find ourselves falling back into the same old habits?In this episode of Diet Notes, Susie takes a closer look at self-sabotage and some of the deeper reasons we struggle to make lasting changes to the way we eat. From early experiences with dieting and deeply ingrained food beliefs, to all-or-nothing thinking,
How to Lose 5kg Before Party Season
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
5 Things You’ll Never Hear a Dietitian Say
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,
Fatty Liver: Why It’s More Complicated Than You Think
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 w
Is Your Metabolism Really Broken?
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, in
How to Keep the Weight Off: 5 Ways to Prevent Weight Regain
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 strate
Perimenopause: Cutting Through the Noise on Protein, Cardio & Supplements
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 explain
Bloated? The Fibre, Fluid and Movement Fix
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 mo
Soup Season: Why Dietitians Love a Good Bowl
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 fo
Inside My New Peri Reset: Nutrition, Recipes & Realistic Support for Perimenopause
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, t
Movement vs Exercise: Why Your Workout Routine Might Not Be Working
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.W
Why Low Iron Is Making You Feel Exhausted
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, includi
Night Eating: Hunger, Habit or Something More?
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 b
How to Read Food Labels Like a Dietitian
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 f
What Really Happens When You See a Dietitian?
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
Burnout, Exhaustion & How to Start Feeling Like Yourself Again
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:
Eating to Reduce Inflammation: The Daily Habits That Make the Biggest Difference
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 l
Food Noise Explained: Why You’re Always Hungry (and How to Finally Take Control)
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 nois
Eating “Well” But Getting Nowhere? These 5 Habits Might Be Why
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
The Truth About Body Goals: Genetics, Exercise & Realistic Expectations
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
Enjoy the Chocolate, Keep the Progress: Your Easter Survival Guide
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
Protein Overload? How Much You Actually Need (and When You’re Having Too Much)
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
Insulin Resistance: The Hidden Reason Weight Loss Feels So Hard
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 str
Calories, Counting & Why the Numbers Don’t Tell the Full Story
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
Is Fasting Really Good for You? A Dietitian’s Honest Take
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
Stop Grazing: The Simple Habit That Supports Weight Loss
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 c
To Snack Bar or Not to Snack Bar? A Dietitian’s Love/Hate Guide
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
GLP-1 Medications Explained: Insulin, Weight Loss & What You Need to Know
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 w
Why the Last 3–5kg Is the Hardest to Lose
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 com
Peri - Its all about DIET
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'sW
What Is a Diet Reset? Breaking the Cycle of Dieting
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
