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. 

Episodes

  1. 1D AGO

    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: The real origin of the 5:2 diet and what the research actually showsWhy 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 eatingThe 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 damageThe hidden nutritional risks of regular fasting (fibre, protein, key micronutrients)Why women over 40 may need more fuel in the morning - not lessHow a 12-hour overnight fast can deliver most of the metabolic benefits without the stressSusie 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: appointments@susieburrell.com Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity.

    19 min

  2. FEB 22

    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 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 mattersHow milk coffees, snacks, and “little top-ups” can add up fastWhy 3-4 hours between meals supports hunger, energy, and weight controlThe simple day structure: breakfast → lunch → afternoon snack → dinnerWhy meals need to be balanced (protein + carbs + fresh food) to keep you satisfiedWeekend habits that derail progress - and easy reset strategiesA few practical takeaways: Count milk coffees (they’re effectively food) - try having them with mealsIf you eat breakfast around 8am, you likely don’t need morning teaAdd fresh food every time you eat - if there’s no fresh food, it’s probably a snack, not a mealKeep indulgent meals on weekends, but remember you may need fewer meals overallFollow Susie on Instagram - https://www.instagram.com/susieburrelldietitian/ To join Susie’s 3 or 6 month programs - appointments@susieburrell.com.au

    21 min

  3. FEB 15

    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 / 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 purposesNut bars can be a decent “portion-controlled nuts” option - but they’re calorie-dense and easy to slip in too oftenThe 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 goodA 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 habitIf you do have a bar, complete the snack with whole foods (fruit/veg + a protein source) rather than relying on the bar aloneWatch the saturated fat: ideally keep it as low as possible - many “health halo” bars creep way upSusie 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.

    25 min

  4. FEB 8

    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 weight loss. In this episode, we cover: The history and evolution of weight-loss medicationsWhat GLP-1 medications are and how they work in the bodyThe connection between gestational diabetes (GDM), insulin, and future metabolic riskHow insulin influences weight control, appetite, and cravingsLinks between insulin resistance, PCOS, and dietWhat glucose tolerance tests reveal about metabolic healthThe role of metformin in managing insulin resistance and blood sugarWho GLP-1 medications may be best suited forWhy weight regain is common after stopping GLP-1 therapySigns medical support for weight loss may be appropriateHow to use GLP-1 medications safely and effectively alongside lifestyle changeLearn more or get support Considering GLP-1 therapy or want personalised guidance? 📧 Book an appointment: appointments@susieburrell.com.au 📘 Explore Susie’s e-book: Medications, Hormones & Weight Loss https://www.susieburrell.com.au/store

    24 min

  5. FEB 1

    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 commit and change body composition for goodFollow Susie on Instagram  Join Susie’s 3 or 6 month programs

    24 min

  6. JAN 25

    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'sWhy body composition is more important than what you weighResources: RESET - The 4 Week Summer Kickstart Program - Susie Burrell DietitianFollow Susie on InstagramJoin Susie’s 3 or 6 month programs - appointments@susieburrell.com.au

    23 min

  7. JAN 18

    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 to successfully reset your dietWhy planning matters more than nutrition knowledge aloneHow to build a strong dietary foundation and break free from the diet cycle for goodResources mentioned: RESET - The 4 Week Summer Kickstart Program https://www.susieburrell.com.au/offers/639sHJiP/checkout To join Susie’s 3- or 6-month programs, email: appointments@susieburrell.com.au

    21 min
  • 7 Episodes

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

You Might Also Like