Diet Notes with Susie Burrell

Susie Burrell
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  • NUTRITION

Join leading Australian dietitian and nutritionist Susie Burrell as she discusses topical nutrition areas that she sees working with women in her clinic. Dropping every Monday morning at 6am, Susie will share her insights from working with women on their health and weight related goals for over 25 years. With practical tips and unique insights, if you are interested in optimal aging, the balance of health with enjoying delicious, hormones and well-being and ideas on navigating nutrition amidst busy life, this weekly podcast is for you.  Hit subscribe for your weekly nutrition hit from one of Australia's leading clinicians working in women's diet and nutrition. 

  1. 4D AGO

    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: 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 burnoutThe three defining signs of burnoutWhy modern life places so much pressure on women How food, walking and rest can help rebuild energyThe importance of checking iron, vitamin D and hormonal healthWhy recovery from burnout takes time, space and self-compassionHow small changes can help shift your life in a better directionThis 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.

    21 min

  2. MAY 10

    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 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.

    21 min

  3. MAY 3

    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 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 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.

    21 min

  4. APR 26

    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 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 cues Plan 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.

    20 min

  5. APR 19

    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 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.

    22 min

  6. MAR 29

    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 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 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 🐰

    23 min

  7. MAR 22

    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 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 sources Why 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 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 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: appointments@susieburrell.com Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

    22 min

  8. MAR 15

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

    21 min
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About

Join leading Australian dietitian and nutritionist Susie Burrell as she discusses topical nutrition areas that she sees working with women in her clinic. Dropping every Monday morning at 6am, Susie will share her insights from working with women on their health and weight related goals for over 25 years. With practical tips and unique insights, if you are interested in optimal aging, the balance of health with enjoying delicious, hormones and well-being and ideas on navigating nutrition amidst busy life, this weekly podcast is for you.  Hit subscribe for your weekly nutrition hit from one of Australia's leading clinicians working in women's diet and nutrition. 

Information

  • Creator
    Susie Burrell
  • Years Active
    2K
  • Episodes
    16
  • Rating
    Explicit
  • Copyright
    © 2026 Diet Notes with Susie Burrell
  • Show Website
    Diet Notes with Susie Burrell

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