Advertise on podcast: Diet Notes with Susie Burrell

Are the stories you tell yourself about food, exercise and weight loss actually holding you back? In this episode of Diet Notes, Susie draws on her 25 years of experience as a dietitian and her background in psychology to challenge some of the most common beliefs that can sabotage our weight loss efforts. From thinking everyone else can eat whatever they like, to rewarding ourselves with food after exercise, Susie explores the mindset traps that can make achieving our goals so frustrating. She also explains why eating healthily doesn't always translate to fat loss, how to distinguish genuine hunger from habitual snacking, and why a daily gym session might not be enough if you're spending the rest of your day sitting down. If you're feeling like you're doing all the right things but aren't seeing results, this episode might be just the reality check you need!

Blood sugar control isn't just important for people with diabetes - it plays a key role in our metabolic health, appetite regulation and healthy ageing. In this week's episode of Diet Notes, dietitian Susie Burrell explores the connection between blood glucose, insulin and longevity, and shares five simple strategies to help improve blood sugar control through everyday diet and lifestyle habits. From choosing savoury breakfasts and managing sugar cravings to spacing out meals and moving after eating, Susie explains how small changes to your daily routine can make a meaningful difference. In this episode, Susie discusses: Why blood glucose and HbA1c levels are worth monitoring as we ageHow savoury breakfasts may help with appetite control and sugar cravingsWhy limiting sweet snacks throughout the day can be beneficialThe importance of allowing time between meals and snacksHow a short walk after eating can support healthy blood glucose levelsThe role of muscle mass, carbohydrate portions and meal balance in metabolic healthPlus, Susie takes a closer look at the growing longevity trend, explaining why the foundations of good metabolic health may be far more valuable than expensive supplements and wellness fads. Tune in for practical, achievable ways to support your blood sugar control and long-term health - without overcomplicating your diet.

Gestational diabetes may disappear after pregnancy, but does the underlying metabolic risk disappear with it? In this episode of Diet Notes, Susie explains why a history of gestational diabetes should be treated as an important long-term warning sign for metabolic health, particularly as women move through their 30s, 40s and into perimenopause. After seeing several women in a single week struggling with weight gain and insulin resistance years after having gestational diabetes, Susie explores why early monitoring and prevention matter so much. She discusses the importance of keeping an eye on blood glucose and HbA1c levels over time, changes in waist measurement and weight, and the signs that glucose regulation may be becoming less efficient. Susie also looks at the role of diet and lifestyle intervention, Metformin and GLP-1 medications, and why acting early may help prevent more significant metabolic issues later in life. Plus, she explains why women with a history of gestational diabetes should continue having their glucose levels checked annually, even if they are young, lean and otherwise feeling well. Next week, Susie continues the conversation with a closer look at carbohydrate loads and glucose control.

Why is it that we can have the very best intentions when it comes to our diet, yet still find ourselves falling back into the same old habits? In this episode of Diet Notes, Susie takes a closer look at self-sabotage and some of the deeper reasons we struggle to make lasting changes to the way we eat. From early experiences with dieting and deeply ingrained food beliefs, to all-or-nothing thinking, emotional eating and simply being too exhausted to prioritise ourselves, there’s often much more going on than a lack of willpower. Susie explores how familiar patterns can keep us stuck, why overly restrictive approaches so often backfire, and how creating more time and energy for yourself can make healthy choices far easier to sustain. Plus, she finishes with one very simple piece of advice that can make an immediate difference: if you don’t want to eat it, stop buying it. A practical and thought-provoking episode for anyone who feels like they’re constantly starting over with their diet and wondering why nothing seems to stick.

With summer and party season just around the corner, now is the time many of us start noticing those extra winter kilos - but the good news is, there’s still plenty of time to make a difference. In this episode of Diet Notes, Susie shares her practical tips for shifting the last few kilos and getting fat loss moving in the right direction. From tightening up your diet and getting comfortable with a little hunger, to increasing cardio, rethinking dinner portions and cutting back on eating out, Susie breaks down the small changes that can have the biggest impact. Plus, why your food environment matters more than willpower, when it may be worth seeing a dietitian for a personalised plan, and why the best time to start is now rather than waiting for summer to arrive.

There’s no shortage of nutrition advice online - but not all of it comes from people with the training to be prescribing diets. In this episode of Diet Notes, Susie takes a slightly tongue-in-cheek look at five popular nutrition recommendations that you’re very unlikely to hear from a qualified dietitian. From extremely low-calorie diets and expensive greens powders to cutting out gluten and dairy, protein bars and the idea of “cleansing” your liver, Susie explains why these approaches deserve a little more scrutiny - and why context and individual needs matter when it comes to nutrition advice. In this episode: Why 800-calorie diets aren’t an appropriate everyday weight-loss strategyThe health halo surrounding greens powdersWhy eliminating gluten or dairy shouldn’t be a blanket recommendationWhether protein bars are really as healthy as their marketing suggestsWhy your liver doesn’t need a “cleanse”The importance of evidence-based, individualised nutrition adviceA practical look at some of the nutrition trends Susie continues to see crossing her path in clinic - and why a qualified dietitian may take a very different view.

Being told you have fatty liver can be alarming - particularly if you don’t drink much alcohol, aren’t significantly overweight and generally eat well. But is fatty liver really as simple as cutting out alcohol, losing weight or following a “liver cleansing” diet? In this episode of Diet Notes, Susie takes a closer look at the complex metabolic factors that can influence liver health and explains why an isolated elevated liver enzyme doesn’t necessarily tell the whole story. She explores the role of family history, insulin resistance and metabolic health, along with the potential links between liver function and thyroid health, vitamin D, iron and ferritin levels, cholesterol and menopause. Susie also discusses why popular liver cleanses and supplements may miss the underlying issue, when medications such as metformin and GLP-1s may form part of the conversation, and why getting a comprehensive blood profile and the right professional advice can be so important. If you’ve ever been told you have fatty liver and the diagnosis just didn’t seem to make sense, this episode will help you understand why it may be worth looking a little deeper.

Do you really have a “slow” or broken metabolism - or is something else going on? This week on Diet Notes, Susie takes a deep dive into how metabolism actually works, what influences your metabolic rate and why changes in muscle mass, activity levels and hormones can make weight management feel increasingly difficult as you get older. Susie also clears up some of the most common metabolism myths, including whether skipping a meal will slow your metabolism, whether you need to eat every few hours, and why simply lifting weights isn’t always enough to improve metabolic efficiency. Plus, she explains why muscle mass, insulin resistance, meal timing, protein intake and the intensity of your training can all play a role - and why rebuilding metabolic health is often a gradual process rather than a quick fix. In this episode: What actually makes up your metabolismThe difference between a “slow metabolism” and metabolic inefficiencyWhy muscle mass becomes increasingly important with ageHow strength and higher-intensity exercise can affect the way your body uses fuelWhy skipping the occasional meal won’t “damage” your metabolismWhether you really need to eat every three hoursWhy Susie recommends eating more earlier in the day and less laterHow long it can take to improve metabolic health and body compositionIf you’ve ever wondered why your body seems to respond differently to food and exercise than it once did, this episode will help unpack what may actually be happening.

On today’s episode, Susie tackles one of the most common questions after successful weight loss: how do you actually keep the weight off? Whether you’ve lost a few kilos through changes to your diet and exercise, completed a structured weight loss program or used a GLP-1 medication, maintaining that loss requires a different mindset than simply reaching your goal weight. Susie shares five key strategies for preventing weight regain and explains why your new habits need to become your new normal. You’ll learn: Why returning to your old eating and exercise habits can quickly lead to weight regainWhy changing up your diet and exercise routine can be important over timeSimple ways to spot weight creep early without becoming obsessed with the scalesHow small “extras” like snacks, alcohol, treats and mindless munching can gradually add upSusie’s approach to GLP-1 medications, exercise and long-term weight managementThe biggest takeaway? Maintaining weight loss isn’t about being permanently “on a diet” - it’s about finding a sustainable way of eating and living that supports the weight you want to maintain.

There’s more information about perimenopause than ever before - but is all of it actually helping? In this episode of Diet Notes, Susie cuts through some of the increasingly noisy advice surrounding nutrition, exercise and supplements during perimenopause. Drawing on her clinical experience working with women, she questions some of the blanket recommendations now dominating social media and explains why what works for one woman may be completely inappropriate for another. Susie discusses why weight and calorie needs can become complicated as our lifestyles change, why more protein isn’t necessarily always better, and why focusing exclusively on strength training may mean an important piece of the exercise puzzle is being missed. She also takes a closer look at the booming perimenopause supplement industry, the importance of considering who your health advice is coming from, and why individualised guidance from appropriately qualified professionals matters. In this episode: Why perimenopause has become such a crowded health conversationThe changing relationship between calories, lifestyle and body weightWhy protein recommendations shouldn’t be one-size-fits-allStrength training vs cardio - and why Susie believes women need bothWalking, movement and getting your heart rate upSupplements including creatine, magnesium, collagen and protein powdersWhy qualifications matter when taking nutrition and supplement adviceGLP-1 medications and the importance of appropriate, individualised careHow to quieten the noise and focus on what is actually relevant to youIf you’ve found yourself overwhelmed by conflicting perimenopause advice online, this episode is a reminder that more information isn’t always better - and that your nutrition, training and health strategy should ultimately fit you.

Feeling bloated, uncomfortable or a little backed up? You’re certainly not alone. In this episode of Diet Notes, Susie takes a closer look at the common causes of bloating and explains why improving digestive health involves more than simply adding extra fibre. From finding the right balance of cooked vegetables, fruit, wholegrains and soluble fibre, to drinking enough fluid and keeping your body moving, Susie shares practical strategies to help support regularity and reduce digestive discomfort. She also explores why high-protein diets and GLP-1 medications can make constipation and bloating more common, when food intolerances such as FODMAP sensitivity may be involved, and why suddenly loading up on beans, legumes and raw vegetables can sometimes make symptoms worse. Plus, with travel notorious for disrupting digestion, Susie shares her best tips for preventing “holiday gut” - including what to eat before a long-haul flight, how to time your meals in transit, and how to keep your fibre intake consistent while away. In this episode: Why so many Australians are falling short on fibreThe relationship between fibre, fluid and movementThe best foods to introduce when you’re already bloatedWhy high-protein diets can affect digestive regularityCommon triggers including sweeteners, chewing gum and FODMAPsHow to gradually increase fibre without making bloating worseSimple strategies for keeping your digestion on track while travellingThis episode is brought to you by Metamucil.

In this sponsored episode of Diet Notes, Susie is diving into one of her all-time favourite winter staples: soup. From homemade veggie-packed bowls to convenient supermarket options, Susie explains why soup can be such a smart way to boost your vegetable intake, fibre, potassium and overall nutrition, without making healthy eating feel harder than it needs to be. She also breaks down what to look for when choosing a pre-made soup, why a little sodium is not always a deal-breaker, and how bone broth can add extra flavour, protein and nutritional value to your meals. Plus, Susie shares her thoughts on Campbell’s new Real Soup and Real Bone Broth range, including easy ways to use them for lunches, light dinners and recipe bases. In this episode: Why soup is such a nutrient-rich choiceThe benefits of homemade and pre-made soupsWhat to look for on an ingredient listHow to think about salt and sodium in soupWhy bone broth can be a useful protein boostSusie’s favourite soup combinations for winterA warm, practical episode for anyone looking for an easy way to get more vegetables, fibre and goodness into their day.

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.

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.

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.