Episode Details

We’re surrounded by nutrition noise - macros, protein targets, superfoods, fasting… but one of the simplest (and most effective) habits for appetite and weight control is creating “the space in between” your meals.

In this episode, Susie explains how many of us are accidentally eating 8-12 times per day (often starting with milk-based coffees), and why constant grazing can disrupt hunger/fullness cues and blood glucose control - even when the food choices are “healthy”.

You’ll learn how to build a realistic meal rhythm of 3-4 hours between eating occasions, plus the “bulk factor” that helps meals actually keep you full (hello, fresh food).

In this episode:

• What “the space in between” is, and why it matters
• How milk coffees, snacks, and “little top-ups” can add up fast
• Why 3-4 hours between meals supports hunger, energy, and weight control
• The simple day structure: breakfast → lunch → afternoon snack → dinner
• Why meals need to be balanced (protein + carbs + fresh food) to keep you satisfied
• Weekend habits that derail progress - and easy reset strategies

A few practical takeaways:

• Count milk coffees (they’re effectively food) - try having them with meals
• If you eat breakfast around 8am, you likely don’t need morning tea
• Add fresh food every time you eat - if there’s no fresh food, it’s probably a snack, not a meal
• Keep indulgent meals on weekends, but remember you may need fewer meals overall

Follow Susie on Instagram - https://www.instagram.com/susieburrelldietitian/

To join Susie’s 3 or 6 month programs - appointments@susieburrell.com.au