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 🐰