Diet Notes with Susie Burrell

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.

In this episode of Diet Notes, we’re talking about one of the most common ways nutrition habits can come unstuck: night eating.

Whether it’s a biscuit with tea, a few squares of chocolate, grazing in front of the TV, or a full-blown evening binge, eating after dinner can become a pattern that quietly affects your health, weight and sense of control around food.

This episode explores the difference between genuine hunger, habit-based snacking, emotional eating and binge eating, and why the first step is understanding what’s actually driving the behaviour.

We look at why evening eating often becomes more noticeable in your 40s and beyond, how changes in metabolism, muscle mass and hormones can make extra calories harder to manage, and why the foods you keep in the house play such a powerful role in what you end up eating.

You’ll also hear practical strategies for getting night eating under control, including limiting availability, choosing portion-controlled options, changing your evening routine, setting simple food rules, and knowing when the issue may require professional psychological support.

In this episode, we cover:
Why night eating is so common
The difference between hunger, habit and binge eating
How evening snacking can derail weight and health goals
Why food availability is one of the biggest predictors of overeating
How to set yourself up for success at home
Why your brain looks for familiar evening food rewards
Simple rules that can help reduce decision fatigueWhen binge eating may require support from a psychologist or GP
This episode is a helpful listen for anyone who feels like they eat well during the day, only to feel out of control around food at night.

With so much nutrition information on food packaging, it can be hard to know what actually matters when choosing products at the supermarket. Health stars, protein claims, low-fat labels and “no added sugar” messaging can all be useful at times, but they can also be confusing - and sometimes misleading.

In this episode of Diet Notes, Susie shares exactly what she looks for when comparing packaged foods as a dietitian. From checking the ingredient list first, to understanding carbohydrates, added sugars, saturated fat, protein, sodium and additives, this episode offers a practical guide to making better food choices without getting caught up in marketing claims.

Susie explains why the “best” product depends on the food category, why shorter ingredient lists are usually a good sign, and why high-protein processed foods are not always as healthy as they sound. She also breaks down some useful benchmarks, including carbohydrate serves, added sugar targets, saturated fat guidelines and sodium levels to watch for in soups, sauces, frozen meals and fast food.

In this episode, we cover:
Why health star ratings are not always the most reliable guide
The first thing Susie checks on every food label
How to use carbohydrates per serve to understand how “dense” a food is
Why “no added sugar” matters more than total sugar in some dairy and fruit products
What to look for when comparing fats and saturated fats
Why high-protein snack bars, wraps and meals can still be calorie-dense
When sodium becomes a red flag
The additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and colours
Why there are often only a small handful of genuinely standout supermarket products
Whether you feel overwhelmed in the supermarket aisle or simply want to make smarter choices for yourself and your family, this episode will help you understand which numbers matter - and which front-of-pack claims to take with a grain of salt.

There is so much nutrition advice online - from influencers, doctors, AI tools, meal plans, supplements, weight loss medications and everything in between. But what actually happens when you sit down with a qualified dietitian?

In this episode of Diet Notes, we’re pulling back the curtain on what a dietitian really does, how a consult works, and why personalised nutrition support is very different from downloading a meal plan or asking AI what to eat.

We explore the difference between dietitians and nutritionists, why professional qualifications matter, and how to choose the right practitioner for your needs - whether you’re looking for weight management support, fertility nutrition, digestive health guidance, help with GLP-1 medications like Ozempic or Mounjaro, or a more general healthy eating approach.

You’ll also learn what to expect inside a dietitian consultation, including the questions you may be asked, how your medical history, lifestyle, goals, food preferences, blood tests, medications and past dieting experiences all help shape an individualised plan.

Plus, we look at where AI can be genuinely useful - and where it still falls short when it comes to understanding your body, your barriers, your habits and your long-term health goals.