Diet Notes with Susie Burrell

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 🐰

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]