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Speaker 1: Hi, Welcome back to Bounce Forward with me, Tip Paul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the Wreri people of

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Speaker 1: the cooler Nation. I pay my respects for elders past

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Speaker 1: and present. Welcome to part two of my chat. We're

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Speaker 1: going to pick up right where we left off. I

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Speaker 1: loved reading your book because it's about lasting weight loss.

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Speaker 1: And we're also heading into a period of time summer.

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Speaker 1: You know, there's pressure, you know, everyone's still floating bikini

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Speaker 1: bodies and beach bodies and all of that crap, you know,

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Speaker 1: and it's a time when people want to lose a

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Speaker 1: little bit of weight coming into summer. So can you

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Speaker 1: talk us through your fat loss formula because I found

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Speaker 1: that really interesting.

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Speaker 2: Yeah, our fat loss formula. Yep. So it's really about

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Speaker 2: So our book is Reset Nourishburn. So essentially in the book,

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Speaker 2: so myself and my podcast co host, we co host

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Speaker 2: the Nutrition Couch, Susie Burrow. We wrote a book which

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Speaker 2: came out a couple of months ago, which you've got

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Speaker 2: in your hot little hairsips called Reset Nourish Burn. And

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Speaker 2: when the publishers first came to us. I'll give you

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Speaker 2: a little bit of a backstra in the book. We

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Speaker 2: were like, we don't just want another diet book. And

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Speaker 2: they're like, well, well lost cells, and we're like, we

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Speaker 2: don't want that people. It doesn't help people. You know,

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Speaker 2: they lose a couple of killers, they put it back

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Speaker 2: on again. So we said we wanted a book based

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Speaker 2: off dietitians scientifically back principles for lasting weight controp If

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Speaker 2: we wanted people to lose weight, we wanted them to

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Speaker 2: keep it off long term. So essentially it's broken down

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Speaker 2: into three chapters. It's reset your mindset around dieting, change

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Speaker 2: your relationship with food, and actually learn to eat well

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Speaker 2: for life. It's learning to nourish your body by eating

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Speaker 2: well for life, and we have some really strong foundational

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Speaker 2: principles in there which make nourishing the body so much easier.

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Speaker 2: And then the last phase is burn. So basically, if

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Speaker 2: you want to, we teach our readers how to burn

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Speaker 2: unwanted body fat using some simple hacks that will just

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Speaker 2: fit seamsly into your daily routine. So it's nothing that

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Speaker 2: you have to go and spend thousands of dollars on.

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Speaker 2: You don't have to go buy any fancy supplements or

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Speaker 2: new things for your kitchen. It's just things that you're

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Speaker 2: already doing and it's tweaking those things. But we really

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Speaker 2: wanted to start with the reset phase. It's all about

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Speaker 2: the mindset. That's how you think about nutrition, how you

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Speaker 2: think about your lifestyle. It's learning to nourish your body

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Speaker 2: and actually put the good fuel in because if you're

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Speaker 2: not fueling the body properly, you probably will emotionally eat

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Speaker 2: and the cravings will be out of control, the hormones

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Speaker 2: will be out of control, You're not getting enough protein,

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Speaker 2: you're not say shated, you're overeat at the next meal.

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Speaker 2: So it's learning to actually build a balanced meal and

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Speaker 2: then burn. It very much comes down to as simple

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Speaker 2: as it is. It's kind of calories in calories APT,

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Speaker 2: but there is so much more that goes into that.

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Speaker 2: But you essentially have to be in a calorie deficit

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Speaker 2: to burn unwanted body fat. But so many women don't

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Speaker 2: want to track their calories forever. It's really time consuming,

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Speaker 2: it's really onerous. Can it have success for a lot

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Speaker 2: of people, yes, But the minute they stop doing it,

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Speaker 2: the way it comes back on again, so again is

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Speaker 2: that something that is going to be useful for you

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Speaker 2: to do forever. Maybe not so. The formula in our

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Speaker 2: book we really talk about. There's quite a few things

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Speaker 2: we talk about, but one of the main ones is

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Speaker 2: what we call our plate formula. So how do you

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Speaker 2: build a balance meal? And this isn't so much appropriate

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Speaker 2: for breakfast. Maybe so if you're having a more savory

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Speaker 2: breakfast like eggs veggies on toast, but not so much

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Speaker 2: if you're having you know, cereal smoothies. Is a bit

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Speaker 2: harder to apply the formula. It's more so for lunch

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Speaker 2: and dinner. Where we think about it and what we

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Speaker 2: see most women doing lunch, we tend to underreat. Some

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Speaker 2: women skip it entirely. Some women grab a banana or

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Speaker 2: a protein bar and then they're just running off fumes

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Speaker 2: until the afternoon. They're oversnacking, they're having a massive dinner.

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Speaker 2: So most women are underdoing lunch and overdoing dinner. And

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Speaker 2: then most women, if they are reading lunch, the calories

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Speaker 2: and the protein are too low. We dump in a

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Speaker 2: tinted tuna in you know, with tomato and capsica, or

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Speaker 2: tuna in some olive oiler. It might only have fourteen

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Speaker 2: to sixteen grams of protein. It's not enough right, or

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Speaker 2: we're just having a tuna salad with a couple of

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Speaker 2: chickpeas on it and a bit of halloomi. Again, we're

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Speaker 2: not getting that ideally twenty to three thirty grams of

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Speaker 2: protein that we want at lunchtime. And a lot of

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Speaker 2: women are dropping the carb out a lunch because they're

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Speaker 2: too scared to eat it. So there's a very fine

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Speaker 2: line between enough carb and not too much. And then

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Speaker 2: with dinner we tend to be going too hard. We

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Speaker 2: haven't got anywhere near enough salad or vegetable bulk. The

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Speaker 2: carbohydrate portion is generally overdone, or it's not there at all,

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Speaker 2: like people are just too afraid to eat it, or

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Speaker 2: they're just having far too much of it. And for

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Speaker 2: most women, they're eating too much protein at dinner because

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Speaker 2: we've been taught that protein is so good, it's so important.

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Speaker 2: But do most women need a three hundred gram steake.

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Speaker 2: Absolutely not. Sometimes those salmon filets, even though salmon is

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Speaker 2: so healthy, it's one of the healthiest foods in the world,

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Speaker 2: a large salmon fillt can be three four hundred calories. Now,

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Speaker 2: most women looking to lose body fat, it's too much.

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Speaker 2: So we really break down the formula in the book,

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Speaker 2: where a serve of carb, a server protein, a serve

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Speaker 2: of healthy fat, and how much veggiees and salad. Because

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Speaker 2: everybody goes I et enough veggies. Then they come and

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Speaker 2: they work with me. I work in a twelve week

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Speaker 2: coaching model called link Up My Method. They'll come and

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Speaker 2: they'll sign on with me. I'll give them some personalized

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Speaker 2: recipes and they're like, oh wow, I thought I was

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Speaker 2: eating enough veggies, but I'm not eating anywhere near the

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Speaker 2: amount of vegetables because the reality is that ninety six

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Speaker 2: percent of Australians do not eat enough vegetable. I think, well,

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Speaker 2: we eat vegetables. I'm not disputing that we don't, but

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Speaker 2: we don't eat enough. We think we do pretty well.

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Speaker 2: But if you're putting two carrots, a zucchini, an onion,

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Speaker 2: and a couple of mushrooms into a big pot of

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Speaker 2: spaghetti bolonaise, and you're getting four or five six serves

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Speaker 2: out of that, you're may be getting one and a

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Speaker 2: half serves of vegetables. You need five serves of vegetables

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Speaker 2: every single day. So it's really hard to get that in.

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Speaker 2: If it's not a huge focus at lunch and at

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Speaker 2: dinner and then either between breakfasts or your snacks.

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Speaker 1: One of the things that took away from your book

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Speaker 1: is people say, I'm eating healthy, why aren't I losing weight?

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Speaker 1: And you talk about the difference between healthy eating and

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Speaker 1: fat loss. You know, you can be having the salmon,

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Speaker 1: but maybe you're having too much, you know, and that

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Speaker 1: I found that super interesting because you actually called it.

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Speaker 1: And also with the training, are you training or maintaining

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Speaker 1: you say.

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Speaker 3: You know, yes, I think absolutely.

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Speaker 1: You've got to ask yourself these questions, are you actually

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Speaker 1: tracking your calories? Are you, you know, in a deficit? Like, Yeah,

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Speaker 1: it's such a good book. Everyone get Reset Nourish Burn

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Speaker 1: and it's a fantastic book.

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Speaker 3: I loved it.

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Speaker 1: I have a question for you, Leanne from one of

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Speaker 1: our listeners that I didn't really know the answer to.

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Speaker 1: So they asked me what is healthier than dairy milk?

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Speaker 1: And like, what is the best alternative milk to use?

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Speaker 1: Because I get confused about this. There's the oat lattes

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Speaker 1: everyone's having. But then my friend just said, oh, I'm

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Speaker 1: not having almond milk anymore or oat, but oat milk's

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Speaker 1: out and I'm like, is it okay? So now we're confused.

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Speaker 1: Can you please help us with milk?

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Speaker 2: It is so confusing and it is so overwhelming, and

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Speaker 2: it's as much personal preference as it is nutrition science

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Speaker 2: behind it. Because I've went out to brunch it must

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Speaker 2: have been a good month ago now with some girlfriends

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Speaker 2: and we all, you know, we started with coffee orders

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Speaker 2: before we did our brunch orders, and one of my

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Speaker 2: girlfriends is like, you know, late someone was alm and milk, something,

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Speaker 2: someone was long black. Someone said, oh, I'll have a

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Speaker 2: something frappucino with skim milk and something syrup and whatever.

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Speaker 2: And he got round to me and I said, I

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Speaker 2: have a cappuccino. And he looks at me and he goes,

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Speaker 2: just a cappuccino And I said, just a cappucino. He

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Speaker 2: was like it was almost like yeah, God, yes. And

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Speaker 2: so I think that we've just gotten so confused and

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Speaker 2: so overwhelmed. And there's so much mixed messages out there,

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Speaker 2: like you'll see one person saying a quote unquote expert

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Speaker 2: and this is the issue, right, Like there are doctors

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Speaker 2: fighting online, there are dieticians fighting online. There are personal

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Speaker 2: trainers fighting online. Between what's right and what's best. But

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Speaker 2: the reality is that every single person's different. It's not

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Speaker 2: so much based on the opinion of an expert. It's

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Speaker 2: what's going to work for you. What does a research

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Speaker 2: and science show us, and then what is going to

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Speaker 2: work for you. So let's break down dairy milk and

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Speaker 2: plant based milk. Because if you asked me if plant

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Speaker 2: based milk was healthier than dairy and I had to

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Speaker 2: give you, I'd say, look, there's many nuances and there's

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Speaker 2: a couple of things. But if you said to me,

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Speaker 2: you have to give me it is it healthier? Yes

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Speaker 2: or no? I would say no, I don't believe that

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Speaker 2: plant based milk is healthier than dairy milk. But there

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Speaker 2: are certainly some factors to consider. Because when we think

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Speaker 2: about dairy, if you look at the bulk of the research,

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Speaker 2: and you can find any study in the world, you

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Speaker 2: can cherry pick a study out of nowhere that says

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Speaker 2: dairy's bad for you, you can also find a handful

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Speaker 2: that are good for you. So what we look at

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Speaker 2: is meta analysis. We look at the bulk of the data.

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Speaker 2: You study all of the available research on dairy milk,

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Speaker 2: and what you will find that is dairy overall. There

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Speaker 2: are certainly some small studies that might show it's inflammatory

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Speaker 2: or there are some negative side effects, but the bulk

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Speaker 2: of the scientific research on dairy shows that dairy is healthy.

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Speaker 2: It will help with fatluss, and it will help with

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Speaker 2: weight control and satiation, which is that feeling of fullness

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Speaker 2: as well. So the bulk of the research shows that

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Speaker 2: dairy is actually positive and healthy for humans if you

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Speaker 2: like eating it. If you don't, then that's another issue entirely.

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Speaker 2: But when we compare dairy milk and nut milk or

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Speaker 2: dairy milk, and you know, I don't like calling it

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Speaker 2: plant milk because it's not milk, right, So I don't

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Speaker 2: know nut milk plant milk, you know what I mean.

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Speaker 2: But when we look at dairy overall, dairy has many

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Speaker 2: nutritional benefits. It is a complete protein. Most nut milks aren't.

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Speaker 2: Dairy milk contains all nine essential amino acids. It's a

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Speaker 2: really high quality protein sauce. That's why babies and small

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Speaker 2: children can basically just survive off milk. It is a complete,

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Speaker 2: not completely a complete nutrition sauce, but it's a complete

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Speaker 2: protein in itself. It's also really rich in calcium and

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Speaker 2: vitamin D. A lot of dairy milk is also fortified

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Speaker 2: with vitamin D. It also has other nutrients in it

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Speaker 2: like B twelve, potassium and phosphorus for strong phones. So

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Speaker 2: there's some of the benefits of dairy milk. And a

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Speaker 2: cup of dairy milk will give you about eight grams

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Speaker 2: of protein, so it's actually a good whack of protein

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Speaker 2: if you're having that as a bit of a morning tea,

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Speaker 2: snap all the boos stuff your breakfast. I have a

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Speaker 2: lot of clients who don't love the high protein YO

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Speaker 2: gets from like a taste perspective, so they will have

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Speaker 2: a bit of breakfast which might have twelve fifteen grams

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Speaker 2: of protein. We know it's not enough, but then they'll

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Speaker 2: have a medium lat on, say skim or full cream

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Speaker 2: milk with that and they're buffering it up with an

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Speaker 2: extra eight grams of protein. So it's not insignificant a

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Speaker 2: cup of dairy milk in terms of protein, particularly if

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Speaker 2: you're looking to add more protein into your diet. Now

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Speaker 2: some considerations with dairy Lactose is a big issue a

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Speaker 2: lot of people. I think, off the top of my head,

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Speaker 2: twenty five to thirty percent of the population has an

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Speaker 2: issue with lactosis some level, and milk is one of

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Speaker 2: the has the high snots of lactose, and it certainly

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Speaker 2: you can go for a lactose free milk, which will

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Speaker 2: you settle some of those complaints. Other people, particularly young children,

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Speaker 2: might have a cow's milk protein allergy, so they can't

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Speaker 2: have any dairy at all. So there are certainly some

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Speaker 2: considerations and sustainability. Sustainability and ethics is another one, right,

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Speaker 2: So dairy farming practices, environmental impacts, they are concerned for

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Speaker 2: some people and ethically. Some people just don't want to

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Speaker 2: have dairy, and that's absolutely okay. I'll never make a

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Speaker 2: client have dairy if they don't like it. But if

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Speaker 2: they say to me, should I be choosing oat milk

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Speaker 2: or almond milk or cow's milk or full you know,

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Speaker 2: full cream or skim milk, which one should I be choosing?

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Speaker 2: Generally my preference is for milk if they're trying to

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Speaker 2: lose weight, if they're actually aiming for a calorie deficit

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Speaker 2: and we want to save a couple of calories, a

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Speaker 2: lot of my clients will just have a skim latte.

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Speaker 2: But then when we compare that to nut milks. Right

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Speaker 2: nutritional benefits. Why most people will use a nut milk

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Speaker 2: or a plant milk besides the ethical reason is generally

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Speaker 2: they believe that it's lower calorie, and yes, most plant

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Speaker 2: based milks a lower calorie if it's the unsweetened variety,

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Speaker 2: so an unsweetened almond milk and unsweetened oat milk. The

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Speaker 2: issue is that most of us scat our coffee from

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Speaker 2: a coffee shop. I myself am very partial to buying

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Speaker 2: a cappuccino at my coffee shop. I love it. It's

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Speaker 2: part of my mostly daily routine. I really enjoy it.

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Speaker 2: It's one of the highlights of my days, cruising down

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Speaker 2: to my coffee shop, getting my cappuccino, and coming home.

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Speaker 2: But what most people don't understand is that most coffee

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Speaker 2: shops use brisk style almond milk or bowe Rista style

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Speaker 2: oat milk. If you ever tried putting unsweetened almond milk

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Speaker 2: into a normal coffee and frosting it, it doesn't frost

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Speaker 2: very well, it separates, it tastes awful. So most cafes,

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Speaker 2: well pretty much every cafe uses barista style and it's

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Speaker 2: sweetened as well. That's why your oat lata and your

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Speaker 2: almond latte tastes delicious because you've got added sugar and

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Speaker 2: there's added fats and vegetable oils in there to frost

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Speaker 2: it up and make it basically appear like it's cereum milk.

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Speaker 2: So it frosts really nicely and it tastes really lovely.

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Speaker 2: But the issue is that most of us, if you're

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Speaker 2: using unsweetened almond milk in your overnight cheer pudding at home,

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Speaker 2: it might be roughly thirty five forty calories a cup,

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Speaker 2: significantly less than a cup of four greom milk. But

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Speaker 2: if you're going to a coffee shop and you're getting

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Speaker 2: a almond milk latte, that can be between one hundred

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Speaker 2: to one hundred and fifty calories. It can be more

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Speaker 2: than skim milk and roughly kind of resemble similar to

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Speaker 2: four cream milk calories without the protein and without the calcium.

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Speaker 2: Because if you're doing your due diligence and you're finding

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Speaker 2: an unsweetened almond milk which is fortified with calcium, I

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Speaker 2: can guarantee you your coffee shops not most of the

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Speaker 2: barista style almond milks and oat milks are not fortified.

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Speaker 2: So if you're relying on that latine in the morning,

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Speaker 2: on that cappuccino in the morning with your almond milk

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Speaker 2: or oat milk to get in a good dose of calcium,

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Speaker 2: you're missing out. Because women, in particular when we hit

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Speaker 2: that menopausal age, need thirteen hundred milligrams of calcium a day.

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Speaker 2: It is an enormous requirement. And if you're someone who

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Speaker 2: drinks one or two coffees a day, which most of

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Speaker 2: my ladies do, you're missing out because if you're having

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Speaker 2: those coffees on dairy milk, you'd be getting about six

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Speaker 2: hundred milligrams of calcium. You're having that on Barista almond milk,

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Speaker 2: you're pretty much getting none.

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Speaker 3: Wow.

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Speaker 2: So most people are just they're kind of having the

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Speaker 2: wool pulled over their eyes. They don't understand. They're choosing

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Speaker 2: it because they think it's healthier, it's lower calorie, but

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Speaker 2: it's not. In most cases, it's very similar calories. Like

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Speaker 2: oat milk is very similar calories to full green milk.

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Speaker 2: It's about one thirty to one fifty calories a cup

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Speaker 2: without the without the protein, So instead of getting eight

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Speaker 2: grams of protein from skim milk, which is only about

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Speaker 2: eighty to ninety calories a cup and about three hundred

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Speaker 2: milligrams of calcium. You're not getting any of that, so

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Speaker 2: you're actually having more calories without the protein and without

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Speaker 2: the calcium.

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Speaker 3: Wow. Mind blown. You have blown my mind on so

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Speaker 3: many different levels to daily And.

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Speaker 2: So I'm not saying that it's a bad thing. I

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Speaker 2: can't do it, but I would be asking your coffee shop, hey,

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Speaker 2: what brand do you use? Have a look at it,

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Speaker 2: and if it's not fortified, you're not going to get

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Speaker 2: much protein. And there are some particular ones on the

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Speaker 2: market that are like a high protein almond milk or

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Speaker 2: a high protein don't milk, But I guarantee you that's

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Speaker 2: not what your coffee shop is ordering. But if you're

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Speaker 2: making your own coffee from home and you're using that,

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Speaker 2: you're finding a brand that does have those things. It's

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Speaker 2: not a problem. I'm just talking about the large majority

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Speaker 2: of people who buy it from their local coffee shop.

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Speaker 2: That's not what the local coffee shops are ordering. If

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Speaker 2: you think that your almond latte has forty calories in it,

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Speaker 2: I can pretty much guarantee you that you'll be sadly mistaken.

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Speaker 2: You're also not getting the protein and the calcium. So

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Speaker 2: I'm not saying you can't have almond milk, but we

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Speaker 2: just need to be smart with our choices because I

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Speaker 2: have a lot of ladies that have two almond milk

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Speaker 2: lattes a day, but probably close to two fifty three

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Speaker 2: hundred calories and they're not even counting that within their

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Speaker 2: calorie check for the day. Wow, And I'm like, yeah,

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Speaker 2: you can't. It's not free, it's not free food. Yeah,

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Speaker 2: you might be putting forty calorie a cup almond milk

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Speaker 2: in your overnight otes, but that's not what they're using

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Speaker 2: in the coffee shop. And that's the reason that two

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Speaker 2: fifty three hundred calories is reason that you're not losing weight.

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Speaker 2: That's the difference between maintaining and actually losing. It can

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Speaker 2: be as simple as though some of those little swaps

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Speaker 2: where healthier eating doesn't necessarily equal fat loss. And that's

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Speaker 2: what we talk about in the book. Just because you're

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Speaker 2: healthy eating, or you're making what you think is a

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Speaker 2: good choice, it won't necessarily be reflective of fat loss

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Speaker 2: if you're not in that calorie deficit.

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Speaker 1: Yes, one hundred percent Leanne, thank you so much for

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Speaker 1: joining me today.

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Speaker 3: I learned so much, that's amazing.

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Speaker 1: I'm going to go have a full cream cappuccino now

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Speaker 1: to get me through the school run.

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Speaker 3: And thank you so much for joining me. I had

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Speaker 3: so much fun talking to you.

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Speaker 2: Yeah, Nori is at all TIF and I every listeners

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Speaker 2: would like to come and listen to another podcast, Nutrition Couch,

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Speaker 2: where Susie and I debunk all the nutrition myths. We

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Speaker 2: talk about new and trending supermarket products, we talk about

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Speaker 2: what's in the news. Come and listen to the Nutrition

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Speaker 2: Couch podcast. I've also got my own podcast, leanne Ward

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Speaker 2: Nutrition Podcast. And if anybody would like a little bit

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Speaker 2: of help with their diet, I have a team of

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Speaker 2: dieticians very experience. We offer nutrition consults worldwide from the

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Speaker 2: comfort of your own home. That's the Lean and More

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Speaker 2: Nutrition Virtual Clinic. If anybody feels like they'd like a

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Speaker 2: consultation in December or January, come in come and work

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Speaker 2: with my team.

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Speaker 1: Such a good idea, and make sure you follow Leanne

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Speaker 1: on Instagram as well, because everything about a book and

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Speaker 1: everything is there where what is your handle, Lianne.

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Speaker 2: It's so the fitness dietician. I probably should change that,

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Speaker 2: but it's been that way for over a decade and

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Speaker 2: I feel like it's working. Don't change it.

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Speaker 3: It's working.

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Speaker 1: Thank you, Leanne, Thank you so much for having me.

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Speaker 1: Thank you so much for listening to Bounce Forward. I

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Speaker 1: love having your company. So please DM me on Instagram

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Speaker 1: at tippoul Underscore XO and let me know what topics

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Speaker 1: you'd love me to cover. Don't forget to rate and

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Speaker 1: review me on your podcast at speak soon.

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Speaker 3: Happy Days,