Diet Notes with Susie Burrell

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 fibre
The relationship between fibre, fluid and movement
The best foods to introduce when you’re already bloated
Why high-protein diets can affect digestive regularity
Common triggers including sweeteners, chewing gum and FODMAPs
How to gradually increase fibre without making bloating worse
Simple strategies for keeping your digestion on track while travelling
This 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 choice
The benefits of homemade and pre-made soupsWhat to look for on an ingredient list
How to think about salt and sodium in soup
Why bone broth can be a useful protein boost
Susie’s favourite soup combinations for winter
A 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 perimenopause
The difference between movement and exercise, and why advice needs to be realistic for busy women
Why the Peri Reset focuses on sustainable changes rather than fad dieting
The key nutrients often affected during perimenopause, including calcium, magnesium, good fats, zinc and iron
How the four-week meal plan is structured
Why the recipes are simple, protein-rich and designed for everyday life
Examples of the 40 recipes included, from high-protein breakfasts to hot lunches, dinners and snacks
Who the Peri Reset is best suited for
How the private Facebook group gives buyers direct access to Susie
Whether 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 exercise
Why daily steps are important, but not always enough
How to tell if your walk is actually challenging your body
Why cardio still matters, especially for body composition
The role of strength training, and why consistency is key
Why Pilates is valuable, but shouldn’t always replace cardio or weights
How to make exercise more realistic when life is busy
Why shorter, more effective sessions may beat long, inconsistent workouts
How waist measurements can help track body composition changes
The 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 normal
The common symptoms of low iron and low ferritin
Why women, teenagers, runners, pregnant women and breastfeeding mums can be more vulnerable
When low iron needs further medical investigation
The difference between haem and non-haem iron
Why supplements may not be enough when ferritin is very low
When to speak to your GP about iron infusions
The possible link between low ferritin and higher LDL cholesterol
Practical ways to include more iron-rich foods across your day
If 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.