Diet Notes with Susie Burrell

Susie Burrell
  • 5.0 (1)
  • 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

    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, 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 perimenopauseThe difference between movement and exercise, and why advice needs to be realistic for busy womenWhy the Peri Reset focuses on sustainable changes rather than fad dietingThe key nutrients often affected during perimenopause, including calcium, magnesium, good fats, zinc and ironHow the four-week meal plan is structuredWhy the recipes are simple, protein-rich and designed for everyday lifeExamples of the 40 recipes included, from high-protein breakfasts to hot lunches, dinners and snacksWho the Peri Reset is best suited forHow the private Facebook group gives buyers direct access to SusieWhether 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.

    19 min

  2. Jun 21

    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. 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 exerciseWhy daily steps are important, but not always enoughHow to tell if your walk is actually challenging your bodyWhy cardio still matters, especially for body compositionThe role of strength training, and why consistency is keyWhy Pilates is valuable, but shouldn’t always replace cardio or weightsHow to make exercise more realistic when life is busyWhy shorter, more effective sessions may beat long, inconsistent workoutsHow waist measurements can help track body composition changesThe 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.

    19 min

  3. Jun 14

    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, 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 normalThe common symptoms of low iron and low ferritinWhy women, teenagers, runners, pregnant women and breastfeeding mums can be more vulnerableWhen low iron needs further medical investigationThe difference between haem and non-haem ironWhy supplements may not be enough when ferritin is very lowWhen to speak to your GP about iron infusionsThe possible link between low ferritin and higher LDL cholesterolPractical ways to include more iron-rich foods across your dayIf 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.

    21 min

  4. Jun 7

    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 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 commonThe difference between hunger, habit and binge eatingHow evening snacking can derail weight and health goalsWhy food availability is one of the biggest predictors of overeatingHow to set yourself up for success at homeWhy your brain looks for familiar evening food rewardsSimple rules that can help reduce decision fatigueWhen binge eating may require support from a psychologist or GPThis 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.

    20 min

  5. May 31

    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 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 guideThe first thing Susie checks on every food labelHow to use carbohydrates per serve to understand how “dense” a food isWhy “no added sugar” matters more than total sugar in some dairy and fruit productsWhat to look for when comparing fats and saturated fatsWhy high-protein snack bars, wraps and meals can still be calorie-denseWhen sodium becomes a red flagThe additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and coloursWhy there are often only a small handful of genuinely standout supermarket productsWhether 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.

    21 min

  6. May 24

    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 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.

    22 min

  7. May 17

    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

  8. 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
See All (22)

Ratings & Reviews

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
    22
  • Rating
    Explicit
  • Copyright
    © 2026 Diet Notes with Susie Burrell
  • Show Website
    Diet Notes with Susie Burrell

You Might Also Like