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

In This Episode:

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

Simple strategies to stay on track

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

Easter Survival Tips:

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

Quick Reset Tips (Post-Easter):

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

Key Takeaway:

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

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

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

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

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

In this episode, we cover:

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

The key takeaway:

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

Practical tips to take away:

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

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

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

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

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

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

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

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

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

In this episode:

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

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

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

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

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

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

You’ll learn:

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

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

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

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

Work with Susie!

Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

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

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

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

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

In this episode:

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

A few practical takeaways:

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

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

To join Susie’s 3 or 6 month programs - [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 purposes
• Nut bars can be a decent “portion-controlled nuts” option - but they’re calorie-dense and easy to slip in too often
• The more “dessert-like” the bar (choc drizzle/coating/toppings), the more likely you’ll see higher calories + higher saturated fat
• “Low carb / high protein” bars can still be ultra-processed, even if the nutrition panel looks good
• A quick ingredient rule: the shorter the ingredient list, the better (and aim for a mix of nuts if choosing nut-based bars)
• Susie’s bar boundary: occasional use (think once or twice a week), not a daily habit
• If you do have a bar, complete the snack with whole foods (fruit/veg + a protein source) rather than relying on the bar alone
• Watch the saturated fat: ideally keep it as low as possible - many “health halo” bars creep way up

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

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

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

In this episode, we cover:

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

Learn more or get support

Considering GLP-1 therapy or want personalised guidance?

📧 Book an appointment: [email protected]

📘 Explore Susie’s e-book:
Medications, Hormones & Weight Loss
https://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 weight
• Why most people fail with their weight loss goals 
• The steps to take to really commit and change body composition for good

Follow Susie on Instagram 

Join Susie’s 3 or 6 month programs

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

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

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

Resources:

• RESET - The 4 Week Summer Kickstart Program - Susie Burrell Dietitian
• Follow Susie on Instagram
• Join Susie’s 3 or 6 month programs - [email protected]