Diet Notes with Susie Burrell

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 🐰

There’s no escaping it - protein is everywhere right now.

From “high-protein” snacks to supermarket staples rebranded with a protein boost, it’s become the nutrient of the moment. But are we actually getting it right?

In this episode of Diet Notes, we break down the protein hype - including how much you really need, why more isn’t always better, and the common mistakes that could be holding you back from your health and weight goals.

In this episode, we cover:
Why protein has become the “super nutrient” of the moment
How much protein women actually need (and why it’s often less than you think)
The difference between high-quality vs lower-quality protein sources
Why spacing protein across the day matters more than loading up at dinner
The truth about high-protein processed foods (and why they’re not always the better choice)
How protein intake impacts fat loss, muscle maintenance, and appetite control
Where most people go wrong - especially at breakfast and afternoon snacks
Whether you really need protein powders (and how to use them effectively)
The key takeaway:
Protein is important - especially for women as we age - but it’s not a free pass.
More isn’t always better. In fact, too much protein (especially from processed sources) can lead to excess calories and stalled progress. The goal is a balanced, consistent intake across the day, focused on lean, high-quality sources.
Practical tips to take away:
Aim for ~20–30g of protein per meal, spread evenly across the day
Prioritise lean, whole-food protein sources
Be mindful of “high-protein” processed foods - they often come with extra calories
Don’t stress about hitting exact targets daily - it’s about your average over time
Match your protein intake to your activity level and goals
Work with Susie!
Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

In this episode of Diet Notes, Susie unpacks one of the most overlooked drivers of weight gain, stubborn fat loss and future metabolic issues: insulin resistance.
She explains what insulin resistance actually is, why it can make weight loss feel disproportionately difficult, and how it often goes undetected for years before progressing to pre-diabetes or type 2 diabetes. Susie also explores the strong genetic component behind insulin resistance, the key signs and symptoms to look out for, and why simply slashing carbohydrates or relying on appetite-suppressing medications may not address the root cause long term.
Susie shares her clinical perspective on how insulin resistance can be managed through a combination of controlled carbohydrate intake, balanced meals, movement, muscle-building and, where appropriate, medication support - with the goal of improving metabolic function rather than just forcing short-term weight loss.
If you’ve ever felt like you’re doing “everything right” but still struggling to lose weight, this episode offers an important and compassionate look at what may be happening beneath the surface.
In this episode, Susie covers:
What insulin resistance is and how it affects the body
Why it can make weight loss unusually difficult
The connection between insulin resistance, PCOS, gestational diabetes and type 2 diabetes
Common signs and symptoms to watch for
How insulin resistance is identified and diagnosed
Why extreme low-carb dieting may only mask the issue
A more sustainable dietary approach to improving insulin sensitivity
The role of exercise, muscle mass and medications like metformin and GLP-1s
Work with Susie!
Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

Calories can feel like the be-all and end-all of weight loss - but are they really as precise or helpful as we’ve been led to believe?

In this episode of Diet Notes, Susie unpacks the truth about calories: what they are, why calorie counting can be misleading, and why relying too heavily on numbers can disconnect us from our natural hunger and appetite cues.

She explains why calorie needs vary more than most people realise, why food labels are only ever a rough guide, and how things like activity, hormones, metabolism and food quality all shape the bigger picture. Susie also explores why many “healthy” convenience foods can be far more calorie-dense than expected, and why fresh, whole foods tend to make managing intake much easier.

She also shares her thoughts on strict calorie targets, the problem with eating to a number instead of to hunger, and why extremely low-calorie diets - especially the well-known 800 calorie approach - can do more harm than good over time.

In this episode:
What calories actually are - and why they’re only a guide
Why calorie counting is often less accurate than people think
How metabolism, movement and hormones affect your energy needs
Why eating to a strict target can override hunger cues
The hidden calorie load in snacks, bars, dips and “healthy” processed foods
When calorie tracking can be useful as an awareness tool
Why very low-calorie diets can backfire long term
How to think about meals, snacks and calorie balance across the week
If you’ve ever wondered how much calories really matter - or whether counting them is helping or hurting - this episode will give you a much more realistic and balanced perspective.
Work with Susie!
Susie offers 3-month and 6-month personalised programs designed for sustainable weight loss, metabolic health and long-term results.
Appointments: [email protected]

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity

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 shows
Why 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 eating
The 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 damage
The hidden nutritional risks of regular fasting (fibre, protein, key micronutrients)
Why women over 40 may need more fuel in the morning - not less
How a 12-hour overnight fast can deliver most of the metabolic benefits without the stress
Susie 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: [email protected]

Corporate wellness talks available across Australia and internationally - including digestive health, women’s hormones, workplace nutrition and longevity.