1 00:00:00,120 --> 00:00:02,280 Speaker 1: Oh hey, welcome to Healthy Ish. Thanks for joining us 2 00:00:02,279 --> 00:00:06,080 Speaker 1: today on this Body and Soul podcast. I am Felicity Harley. 3 00:00:06,680 --> 00:00:09,119 Speaker 1: Joining me today in the studio is doctor Nick Fuller. 4 00:00:09,200 --> 00:00:12,559 Speaker 1: He's a health expert and leading obesity researcher and he's 5 00:00:12,600 --> 00:00:14,960 Speaker 1: just pend a book called Healthy Parents, Healthy Kids. And 6 00:00:15,000 --> 00:00:17,840 Speaker 1: it's not just for kids, no, there is so much 7 00:00:18,000 --> 00:00:21,400 Speaker 1: information for everyone. And he is going to talk about 8 00:00:21,800 --> 00:00:25,320 Speaker 1: the relationship between exercise and maintaining a healthy weight, what 9 00:00:25,360 --> 00:00:28,320 Speaker 1: all the research says, and he's going to give us 10 00:00:28,320 --> 00:00:31,560 Speaker 1: some tips on how to maintain that exercise regime. If 11 00:00:31,720 --> 00:00:34,280 Speaker 1: weight loss is your goal. Now, if you do like 12 00:00:34,320 --> 00:00:36,360 Speaker 1: what you hear from doctor Nick Fuller listening to extra 13 00:00:36,400 --> 00:00:39,760 Speaker 1: Healthy Ish, our sister podcast where he shares his simple 14 00:00:39,800 --> 00:00:42,280 Speaker 1: steps to maintaining a healthy size, you can grab that 15 00:00:42,320 --> 00:00:59,560 Speaker 1: wherever we get your podcasts. Nick, welcome well back to 16 00:00:59,600 --> 00:01:01,360 Speaker 1: healthy Thank you very much. 17 00:01:01,520 --> 00:01:03,800 Speaker 2: In a minute, having me back on it has been 18 00:01:03,960 --> 00:01:05,720 Speaker 2: time flies. It's great to be back in this. 19 00:01:05,840 --> 00:01:07,600 Speaker 1: Jude, I waited for so long because you are just 20 00:01:07,640 --> 00:01:08,720 Speaker 1: a wealth of knowledge. 21 00:01:08,920 --> 00:01:10,119 Speaker 2: Oh that's very kind of you. 22 00:01:10,400 --> 00:01:12,800 Speaker 1: And thankfully put it in a new book. Congratulations, Thank you. 23 00:01:13,880 --> 00:01:15,600 Speaker 1: Let's pick up on one of the themes in your book, 24 00:01:15,600 --> 00:01:20,280 Speaker 1: which is about well movement, structured movement, exercise. What does 25 00:01:20,760 --> 00:01:23,720 Speaker 1: the research say when it comes to exercise and weight 26 00:01:24,280 --> 00:01:25,399 Speaker 1: if you want to lose weight? 27 00:01:26,319 --> 00:01:29,039 Speaker 2: Definitely an interesting topic this one because often when we're 28 00:01:29,040 --> 00:01:32,160 Speaker 2: going out on a weight loss journey, patients ask me, 29 00:01:32,360 --> 00:01:35,040 Speaker 2: can I just focus on diet? He said, okay, for 30 00:01:35,240 --> 00:01:39,720 Speaker 2: neglect exercise sleep health. The answer is no, you need 31 00:01:39,760 --> 00:01:44,399 Speaker 2: to be focusing on the three key pillars being diet, exercise, 32 00:01:44,640 --> 00:01:48,040 Speaker 2: and sleep health and these should form, you know, the 33 00:01:48,160 --> 00:01:52,600 Speaker 2: key components of any lifestyle weight management program. Now. The 34 00:01:52,640 --> 00:01:56,920 Speaker 2: reason being is because exercise has sort of three key 35 00:01:56,920 --> 00:01:59,560 Speaker 2: components or three key benefits. Now, the first one is 36 00:01:59,600 --> 00:02:03,360 Speaker 2: that you're going to get benefits independent of weight loss. Now, 37 00:02:03,440 --> 00:02:05,320 Speaker 2: what I mean by that is you might not lose 38 00:02:05,800 --> 00:02:07,640 Speaker 2: much weight or any weight when you just go and 39 00:02:07,680 --> 00:02:11,000 Speaker 2: embark on a weight loss program, but you'll start seeing 40 00:02:11,040 --> 00:02:13,880 Speaker 2: significant improvements in your health from the minute you start moving, 41 00:02:14,200 --> 00:02:17,760 Speaker 2: So reductions in your risk of cardiovascular disease, heart disease, 42 00:02:18,080 --> 00:02:22,440 Speaker 2: type two diabetes, but also improvements in other aspects of 43 00:02:22,520 --> 00:02:26,880 Speaker 2: life vitality and energy and mental health. So that's a 44 00:02:26,960 --> 00:02:30,440 Speaker 2: real key component to really focus on because when you 45 00:02:30,480 --> 00:02:32,519 Speaker 2: are embarking on it, I guess a health kick weight 46 00:02:32,520 --> 00:02:35,240 Speaker 2: loss journey. You really need to do need to reflect 47 00:02:35,320 --> 00:02:37,440 Speaker 2: on the improvements in health that you're going to be 48 00:02:37,480 --> 00:02:39,400 Speaker 2: getting from day dot. We like to fixate on the 49 00:02:39,440 --> 00:02:41,680 Speaker 2: number on the scales, but health is just or more 50 00:02:41,720 --> 00:02:46,000 Speaker 2: important than weight. But exercise is also helping with two 51 00:02:46,040 --> 00:02:49,440 Speaker 2: other key components. Now, the second one is the improvements 52 00:02:49,440 --> 00:02:52,160 Speaker 2: in body composition that you're going to be getting. Now, 53 00:02:52,200 --> 00:02:55,079 Speaker 2: when we are losing weight, we want to be losing 54 00:02:55,080 --> 00:02:57,640 Speaker 2: it predominantly from body fat stores. We want to hold 55 00:02:57,680 --> 00:03:00,320 Speaker 2: on to our muscle mass stores, and the best way 56 00:03:00,360 --> 00:03:04,200 Speaker 2: of doing that is by actually moving undertaking regular daily 57 00:03:04,240 --> 00:03:07,239 Speaker 2: physical activity. You're going to be holding onto your muscle 58 00:03:07,240 --> 00:03:10,480 Speaker 2: mass stores, losing the weight predominantly from body fat stores. 59 00:03:10,480 --> 00:03:12,560 Speaker 2: Which brings me to the third point, which means you're 60 00:03:12,600 --> 00:03:16,320 Speaker 2: going to be able to keep that weight off long term. 61 00:03:16,400 --> 00:03:19,359 Speaker 2: Because muscle is one of those determining factors of how 62 00:03:19,440 --> 00:03:22,679 Speaker 2: quickly your engine is revving along or your metabolic rate, 63 00:03:23,000 --> 00:03:26,040 Speaker 2: and that is how many calories you're burning at rest. 64 00:03:26,919 --> 00:03:28,840 Speaker 2: So you could have two people of the same weight 65 00:03:28,840 --> 00:03:31,560 Speaker 2: one hundred kilos, but the person with the more muscle 66 00:03:32,120 --> 00:03:34,840 Speaker 2: or better muscle to fat ratio is going to have 67 00:03:34,840 --> 00:03:38,240 Speaker 2: a higher metabolic rate and consequently be able to keep 68 00:03:38,240 --> 00:03:41,920 Speaker 2: that weight off much better than the person that has 69 00:03:41,920 --> 00:03:45,720 Speaker 2: a higher body fat to muscle ratio. So exercise is 70 00:03:45,720 --> 00:03:49,440 Speaker 2: doing all of these wonderful potent things and importantly helping 71 00:03:49,440 --> 00:03:51,360 Speaker 2: you with that long term weight management journey. 72 00:03:52,040 --> 00:03:54,760 Speaker 1: The interesting thing, just going back to your first answer 73 00:03:54,800 --> 00:03:58,280 Speaker 1: that question is sleep is just calling out sleep. We 74 00:03:58,280 --> 00:04:02,720 Speaker 1: don't often think about and weight loss together, do we know? 75 00:04:03,040 --> 00:04:06,320 Speaker 2: And our research shows that it's actually a third or 76 00:04:06,320 --> 00:04:08,160 Speaker 2: third a third. So what I mean by that is 77 00:04:08,640 --> 00:04:12,000 Speaker 2: diet is about thirty three percent of the focus. Interesting, 78 00:04:12,160 --> 00:04:14,760 Speaker 2: thirty three percent should be exercise and thirty three percent 79 00:04:15,080 --> 00:04:17,440 Speaker 2: sleep health. But usually you know we talk about, oh, 80 00:04:17,560 --> 00:04:20,760 Speaker 2: is it an eighty twenty split eighty being diet twenty 81 00:04:20,800 --> 00:04:25,560 Speaker 2: percent exercise. No, it's actually a third or third a third. 82 00:04:25,600 --> 00:04:30,160 Speaker 2: You must be focusing on all three key pillars, and 83 00:04:30,440 --> 00:04:33,040 Speaker 2: you know, just to touch on sleep really quickly if 84 00:04:33,080 --> 00:04:35,640 Speaker 2: you're getting poor sleep. And that's usually because we're the 85 00:04:35,720 --> 00:04:37,320 Speaker 2: last thing we're using before we go to bettes. The 86 00:04:37,320 --> 00:04:41,919 Speaker 2: devices emitting blue light, disrupting melatone production, making hard to 87 00:04:41,960 --> 00:04:44,960 Speaker 2: fall asleep and stay asleep, you wake up sleep deprived. 88 00:04:45,440 --> 00:04:48,200 Speaker 2: It's hard, really hard getting to sleep and then staying asleep. 89 00:04:48,240 --> 00:04:50,880 Speaker 2: Poor quality sleep means you wake up sleep deprived the 90 00:04:51,000 --> 00:04:54,560 Speaker 2: next morning. Your appetite hormones are surging. If I take 91 00:04:54,600 --> 00:04:56,919 Speaker 2: blood samples off you, which we do in our clinics 92 00:04:56,920 --> 00:05:00,480 Speaker 2: at the APA Hospital, Sydney UNI, Grellon level or the 93 00:05:00,560 --> 00:05:03,640 Speaker 2: hunger hormone is actually going up after one night of 94 00:05:03,680 --> 00:05:05,880 Speaker 2: sleep deprivation, so that means you're going to be hungrier. 95 00:05:06,120 --> 00:05:09,080 Speaker 2: So that's not just a subjective feeling, it's an objective 96 00:05:09,480 --> 00:05:13,600 Speaker 2: response to that sleep deprivation. Grellon levels are being produced 97 00:05:13,640 --> 00:05:15,640 Speaker 2: or grellin is being produced from your stomach, acting on 98 00:05:15,680 --> 00:05:18,120 Speaker 2: your brain a clever part of the brain called the hypothalamus, 99 00:05:18,160 --> 00:05:20,360 Speaker 2: telling you to go and eat more. You're also going 100 00:05:20,400 --> 00:05:22,960 Speaker 2: to go for go to the vending machine because it's 101 00:05:22,960 --> 00:05:25,640 Speaker 2: the easier default option to look for that high She'll 102 00:05:25,640 --> 00:05:27,320 Speaker 2: go high or fat high are you looking for? We've 103 00:05:27,320 --> 00:05:29,640 Speaker 2: all been there, well been there, And you're also going 104 00:05:29,720 --> 00:05:33,240 Speaker 2: to neglect things like physical activity because you're tired and lethargic. 105 00:05:33,960 --> 00:05:36,200 Speaker 1: I think that's really interesting because I've never heard someone 106 00:05:36,240 --> 00:05:39,320 Speaker 1: answer with that that as part of the mix when 107 00:05:39,360 --> 00:05:41,640 Speaker 1: it comes to, you know, the whole shebang of how 108 00:05:41,680 --> 00:05:45,000 Speaker 1: you will have a healthy weight loss back to exercise. 109 00:05:45,120 --> 00:05:48,159 Speaker 1: Is there one type of exercise well? Is one type 110 00:05:48,160 --> 00:05:51,680 Speaker 1: better than another? You know, talk about building strength? Is 111 00:05:51,960 --> 00:05:54,520 Speaker 1: strength better than hit or is it a mixture of both? 112 00:05:54,640 --> 00:05:57,080 Speaker 1: Or what works When. 113 00:05:56,880 --> 00:05:58,640 Speaker 2: It comes to losing weight, and this is also a 114 00:05:58,720 --> 00:06:01,440 Speaker 2: question that comes up a lot, the real important thing 115 00:06:01,560 --> 00:06:05,160 Speaker 2: is to firstly get moving regularly and in a way 116 00:06:05,200 --> 00:06:09,480 Speaker 2: that you can sustain. So often when we start again 117 00:06:09,520 --> 00:06:11,400 Speaker 2: a health kick or a weight loss journey, we sort 118 00:06:11,440 --> 00:06:14,600 Speaker 2: of subscribe to this sort of four to eight twelve 119 00:06:14,600 --> 00:06:17,840 Speaker 2: week approach where we do the all or nothing. We 120 00:06:17,880 --> 00:06:20,680 Speaker 2: go to the gym or start the boot camp, and 121 00:06:20,720 --> 00:06:23,160 Speaker 2: then unfortunately we get bored, or we hate it, or 122 00:06:23,160 --> 00:06:24,960 Speaker 2: we get injured, and we go back to our old way. 123 00:06:25,080 --> 00:06:26,800 Speaker 2: So the first thing you need to bear in mind 124 00:06:27,279 --> 00:06:29,560 Speaker 2: is that what are you going to do to form 125 00:06:29,560 --> 00:06:33,120 Speaker 2: a habit that actually sticks and that will last. So 126 00:06:33,240 --> 00:06:36,440 Speaker 2: that's why it's important to firstly focus on incidental activity. 127 00:06:36,480 --> 00:06:38,039 Speaker 2: What can you do in your day to day life 128 00:06:38,040 --> 00:06:42,440 Speaker 2: to actually bump up your movement Because the biggest reason 129 00:06:42,520 --> 00:06:46,040 Speaker 2: or the largest reason why we don't lose any weight 130 00:06:46,120 --> 00:06:49,720 Speaker 2: when we embark on an exercise program is because our 131 00:06:49,760 --> 00:06:53,080 Speaker 2: baseline activity level is so low. So then we start moving, 132 00:06:53,120 --> 00:06:54,719 Speaker 2: all we're doing is getting to the level that we 133 00:06:54,720 --> 00:06:57,760 Speaker 2: should be for general heart health. Now, the research shows 134 00:06:57,760 --> 00:07:01,000 Speaker 2: that you need to be doing sixty minutes of physical 135 00:07:01,040 --> 00:07:03,839 Speaker 2: moderate physical activity every day to actually lose weight. 136 00:07:04,560 --> 00:07:07,920 Speaker 1: Now, the guy that even for a fairly active person, 137 00:07:08,080 --> 00:07:08,840 Speaker 1: that is quite a lot. 138 00:07:08,920 --> 00:07:11,480 Speaker 2: It's quite a lot, and that's why you need to think, Okay, 139 00:07:11,480 --> 00:07:14,360 Speaker 2: what can I do to bump up my incidental There's 140 00:07:14,400 --> 00:07:16,720 Speaker 2: a lot we can be doing there in terms of 141 00:07:16,800 --> 00:07:19,640 Speaker 2: using stairs instead of lifts, parking away further away in 142 00:07:19,640 --> 00:07:21,600 Speaker 2: the parking lot, when we going grocery shopping. It all 143 00:07:21,640 --> 00:07:23,880 Speaker 2: adds up, and that can be part of your sixty 144 00:07:23,920 --> 00:07:27,240 Speaker 2: minutes of modern intensity activity. But this is the real 145 00:07:27,320 --> 00:07:30,560 Speaker 2: reason why you're not losing weight with an exercise program alone, 146 00:07:31,160 --> 00:07:33,680 Speaker 2: because our baseline level is so low. So first you've 147 00:07:33,680 --> 00:07:35,400 Speaker 2: got to start to build it up in a gradual 148 00:07:35,440 --> 00:07:37,240 Speaker 2: way so we don't get injured. We don't, and we 149 00:07:37,280 --> 00:07:40,320 Speaker 2: also in corporate activities that we like. But then coming 150 00:07:40,360 --> 00:07:44,920 Speaker 2: back to your question, there is no better exercise. All 151 00:07:45,040 --> 00:07:47,920 Speaker 2: exercise and physical activity is great. What you need to 152 00:07:47,960 --> 00:07:51,160 Speaker 2: be doing is mixing it up, particularly with weight loss. 153 00:07:51,800 --> 00:07:54,480 Speaker 2: So we have a translational program into a weight loss 154 00:07:54,480 --> 00:07:57,120 Speaker 2: for adults, and in the weight loss months, we get 155 00:07:57,120 --> 00:07:58,920 Speaker 2: them to shake up what they're doing. So one day 156 00:07:58,920 --> 00:08:01,640 Speaker 2: they do a modern intense walk huffing and puffing. The 157 00:08:01,680 --> 00:08:03,960 Speaker 2: next day they might do a hit class, and then 158 00:08:04,000 --> 00:08:06,040 Speaker 2: they get in the pool the next day, so that 159 00:08:06,080 --> 00:08:08,239 Speaker 2: you're mixing up and you're allowing your body to recover 160 00:08:08,320 --> 00:08:11,440 Speaker 2: in between. So there is no best activity. It's about 161 00:08:11,520 --> 00:08:14,800 Speaker 2: incorporating ones that you love, that you are going to sustain, 162 00:08:15,520 --> 00:08:18,880 Speaker 2: and also that get your heart rate up every second day. 163 00:08:19,280 --> 00:08:21,480 Speaker 1: I think it's really important and I think it's great 164 00:08:21,520 --> 00:08:24,200 Speaker 1: that we're you know, so perhaps five or ten years 165 00:08:24,200 --> 00:08:26,360 Speaker 1: ago exercise you see about go to the gym, doing 166 00:08:26,360 --> 00:08:28,440 Speaker 1: a hit class, going for a run, but now exercise, 167 00:08:28,560 --> 00:08:30,800 Speaker 1: and you talk about this in your new book. While 168 00:08:30,840 --> 00:08:32,680 Speaker 1: it's named at kids, I think it's very much also 169 00:08:32,720 --> 00:08:36,480 Speaker 1: aimed at parents that we should really view walking to 170 00:08:36,520 --> 00:08:39,040 Speaker 1: the bus, walking to pick our kids up from school 171 00:08:39,080 --> 00:08:41,880 Speaker 1: as exercise as well, because that was never factored into 172 00:08:41,920 --> 00:08:42,439 Speaker 1: that equation. 173 00:08:43,000 --> 00:08:46,679 Speaker 2: Definitely, we evolve to move, but now we drive everywhere 174 00:08:46,720 --> 00:08:49,520 Speaker 2: from A to B. We think about it. If we're working, 175 00:08:49,559 --> 00:08:52,640 Speaker 2: we drive to the office, we might walk a few steps, 176 00:08:52,640 --> 00:08:55,080 Speaker 2: we sit down for the majority of the day, and 177 00:08:55,160 --> 00:08:58,320 Speaker 2: then drive home. And then we absurdly probably drive to 178 00:08:58,360 --> 00:09:03,680 Speaker 2: the gym to do our structured activity and then drive home. Yeah, 179 00:09:03,720 --> 00:09:06,040 Speaker 2: and look, this is embedding our day to day life now. 180 00:09:06,120 --> 00:09:08,160 Speaker 2: But what we really need to do is refocus how 181 00:09:08,200 --> 00:09:12,439 Speaker 2: we can embed physical activity into our day to day lives. 182 00:09:12,440 --> 00:09:15,880 Speaker 2: This is particularly relevant for the next generation because we 183 00:09:15,960 --> 00:09:19,520 Speaker 2: need to wire their brain to know that exercise is 184 00:09:19,559 --> 00:09:22,000 Speaker 2: a must have, not a nice to have. It's a 185 00:09:22,080 --> 00:09:24,120 Speaker 2: must have. It has to be incorporating into your day 186 00:09:24,160 --> 00:09:26,080 Speaker 2: to day life and it's something you do every day, 187 00:09:26,400 --> 00:09:29,640 Speaker 2: which is where the new book, Healthy Parents, Healthy Kids 188 00:09:29,679 --> 00:09:33,560 Speaker 2: comes in to equip parents with six healthy habits so 189 00:09:33,600 --> 00:09:35,880 Speaker 2: that they can get their kids moving, they can get 190 00:09:35,880 --> 00:09:39,560 Speaker 2: the meeting healthy, enjoying nutritious food, and importantly getting good 191 00:09:39,600 --> 00:09:42,520 Speaker 2: sleep health so that we can raise the next generation 192 00:09:43,280 --> 00:09:45,760 Speaker 2: so that they don't have this lifelong struggle with weight 193 00:09:45,800 --> 00:09:48,199 Speaker 2: and health that many of us as adults are going through. 194 00:09:48,840 --> 00:09:50,600 Speaker 1: Nick, thank you for coming on healthy It is thank 195 00:09:50,600 --> 00:10:00,600 Speaker 1: you very much. Felicity next book is called Healthy Parents, 196 00:10:00,679 --> 00:10:03,880 Speaker 1: Healthy Kids, and in that book is of course a 197 00:10:03,880 --> 00:10:07,440 Speaker 1: lot of his wisdom and his research, but also some 198 00:10:07,600 --> 00:10:11,760 Speaker 1: beautiful recipes for everyone. Anyway, I hope you did enjoy 199 00:10:11,760 --> 00:10:13,560 Speaker 1: this chat you got something out of it. If you did, 200 00:10:13,559 --> 00:10:16,920 Speaker 1: tell us, rate and review this episode, Subscribe to this podcast, 201 00:10:17,320 --> 00:10:19,800 Speaker 1: jump online, bodyansoul dot com dot you, follow us on socials, 202 00:10:19,800 --> 00:10:22,319 Speaker 1: Grab our print edition, which is our your local Sunday paper, 203 00:10:22,360 --> 00:10:32,400 Speaker 1: and until tomorrow, stay healthy ish