1 00:00:00,600 --> 00:00:03,760 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and. 2 00:00:03,680 --> 00:00:06,320 Speaker 2: Welcome to the Nutrition Caut, a weekly podcast from two 3 00:00:06,360 --> 00:00:09,479 Speaker 2: of Ustralia's leading dieticians, bringing you everything that is new 4 00:00:09,560 --> 00:00:13,119 Speaker 2: in the worlds of nutrition, diets and good food from 5 00:00:13,119 --> 00:00:14,000 Speaker 2: the Nutrition Cats. 6 00:00:14,040 --> 00:00:15,440 Speaker 3: Today, fat loss. 7 00:00:15,840 --> 00:00:18,319 Speaker 2: We hear about it all the time, but why is 8 00:00:18,360 --> 00:00:21,680 Speaker 2: it so difficult? We discuss the most common barriers to 9 00:00:21,680 --> 00:00:25,400 Speaker 2: sustainable fat loss and how to take control. Our clinic 10 00:00:25,520 --> 00:00:28,120 Speaker 2: question of the week is about coffee. How much is 11 00:00:28,200 --> 00:00:31,080 Speaker 2: too much? What is the healthiest order and can you 12 00:00:31,120 --> 00:00:33,760 Speaker 2: still enjoy your favorite caffeine hit if you are trying 13 00:00:33,800 --> 00:00:36,960 Speaker 2: to lose weight. In today's product segment, we take a 14 00:00:37,000 --> 00:00:39,640 Speaker 2: deep dive into the growing range of low card pastas 15 00:00:39,640 --> 00:00:42,760 Speaker 2: you can find in supermarkets that actually taste pretty good. 16 00:00:43,200 --> 00:00:45,600 Speaker 2: And our listener question is about good fat, how much 17 00:00:45,680 --> 00:00:47,720 Speaker 2: is too much? And how do you get the balance 18 00:00:47,760 --> 00:00:48,640 Speaker 2: in your own diet? 19 00:00:48,760 --> 00:00:51,720 Speaker 3: Right? But to kick us off today, Leenn, what is 20 00:00:51,760 --> 00:00:55,720 Speaker 3: the latest on your house? Red O's Ah, Yes. 21 00:00:55,360 --> 00:00:58,360 Speaker 1: So exciting. So we are working with our architect at 22 00:00:58,400 --> 00:01:00,440 Speaker 1: the moment, who I think about two weeks ago I 23 00:01:00,440 --> 00:01:02,600 Speaker 1: presented us with a few different options. One was sort 24 00:01:02,640 --> 00:01:05,360 Speaker 1: of like a moderate renovation, one was a large scale 25 00:01:05,440 --> 00:01:08,759 Speaker 1: renovation and the other one was a new build option. 26 00:01:09,120 --> 00:01:11,320 Speaker 1: And just the way I think the building market is, 27 00:01:11,360 --> 00:01:14,360 Speaker 1: maybe in Brisbane, maybe really across Australia, and the fact 28 00:01:14,400 --> 00:01:16,679 Speaker 1: that our renovation options were going to need a lot 29 00:01:16,720 --> 00:01:19,720 Speaker 1: of excavations. We've got a super sloped block which we 30 00:01:19,760 --> 00:01:21,399 Speaker 1: would need to cut into some of that, which has 31 00:01:21,480 --> 00:01:24,040 Speaker 1: just got to be huge money. The renovation option was 32 00:01:24,120 --> 00:01:26,920 Speaker 1: almost coming up as expensive or only you know, twenty 33 00:01:26,959 --> 00:01:29,080 Speaker 1: thirty grand less than which it sounds like a lot 34 00:01:29,120 --> 00:01:31,240 Speaker 1: of money, but when you're thinking about a whole house build, 35 00:01:31,280 --> 00:01:34,319 Speaker 1: it's actually a very small amount. Was coming up very 36 00:01:34,319 --> 00:01:36,440 Speaker 1: similar price to the brand new build option. So we're 37 00:01:36,440 --> 00:01:39,280 Speaker 1: actually leaning towards the new build option now. So we're 38 00:01:39,280 --> 00:01:42,160 Speaker 1: talking with an architect more about refining those plans. So 39 00:01:42,360 --> 00:01:44,640 Speaker 1: I thinking we might go more towards the new build 40 00:01:44,680 --> 00:01:47,840 Speaker 1: instead of the full scale renovation. So that's exciting. 41 00:01:48,000 --> 00:01:49,720 Speaker 3: So was it like, is this like a five year plan? 42 00:01:50,360 --> 00:01:51,520 Speaker 3: It sounds you know, this is. 43 00:01:51,440 --> 00:01:53,680 Speaker 1: What we were like, so can we start building by 44 00:01:53,680 --> 00:01:55,360 Speaker 1: the end of the year. And the architects just like 45 00:01:55,800 --> 00:01:59,320 Speaker 1: deep breast Swallow, He's like, probably next year at the most. 46 00:02:00,320 --> 00:02:02,800 Speaker 3: Lucky mother in law exactly. 47 00:02:02,920 --> 00:02:05,440 Speaker 1: Yeah, I know, we're very lucky to live with family 48 00:02:05,520 --> 00:02:08,000 Speaker 1: and get on very well with her, so very fortunate there. 49 00:02:08,040 --> 00:02:09,840 Speaker 1: And in my makeshift office here at the moment, I've 50 00:02:09,880 --> 00:02:12,400 Speaker 1: just nabbed one of her spare bedrooms and turned that 51 00:02:12,440 --> 00:02:15,000 Speaker 1: into my office. So now we're doing well. But yeah, 52 00:02:15,000 --> 00:02:18,679 Speaker 1: hopefully fingers crossed we can start building maybe later this year, 53 00:02:18,720 --> 00:02:20,840 Speaker 1: early next year. That'll be good, I think. But yeah, 54 00:02:20,840 --> 00:02:22,960 Speaker 1: it's exciting enough for you getting to build things and 55 00:02:23,000 --> 00:02:25,200 Speaker 1: design things, and you know, saying I want lots of 56 00:02:25,320 --> 00:02:27,000 Speaker 1: light into my office, and I want lots of fresh 57 00:02:27,040 --> 00:02:29,320 Speaker 1: air through the house, like it's really it's nice to 58 00:02:29,320 --> 00:02:31,080 Speaker 1: have that, Whereas in the house that we have at 59 00:02:31,080 --> 00:02:34,040 Speaker 1: the moment, it's just a very the builds a bit disjointed, 60 00:02:34,120 --> 00:02:35,800 Speaker 1: and the rooms are very very small, and things are 61 00:02:35,840 --> 00:02:37,560 Speaker 1: quite dark, like the kitchens at the back of the house, 62 00:02:37,560 --> 00:02:39,760 Speaker 1: so it's quite dark where the sun comes in through 63 00:02:39,760 --> 00:02:41,680 Speaker 1: the front of the house. So just the design that 64 00:02:41,680 --> 00:02:43,680 Speaker 1: he's managed to build this is more that, you know, 65 00:02:43,760 --> 00:02:46,000 Speaker 1: the C shaped design. So there's like a central courtyard 66 00:02:46,040 --> 00:02:47,760 Speaker 1: in the middle of the house, which is beautiful. There's 67 00:02:47,760 --> 00:02:49,320 Speaker 1: a lot of light and air through to the back 68 00:02:49,320 --> 00:02:52,240 Speaker 1: of the house as well, So very exciting time for us. 69 00:02:52,280 --> 00:02:54,080 Speaker 1: But we you know, we honestly thought we'd sort of 70 00:02:54,280 --> 00:02:57,480 Speaker 1: be nearly moved in by now, so things are taken 71 00:02:57,520 --> 00:02:59,600 Speaker 1: a little bit longer than expected. But it's a really 72 00:02:59,600 --> 00:03:00,480 Speaker 1: exciting journey. 73 00:03:00,680 --> 00:03:02,359 Speaker 3: Well, it's good to have long term goals. 74 00:03:02,400 --> 00:03:04,919 Speaker 2: You know. We're often talking to clients about short long 75 00:03:05,040 --> 00:03:06,960 Speaker 2: term and this is definitely one of the longer term, 76 00:03:07,080 --> 00:03:09,320 Speaker 2: higher order goals that we have for yourself, and every 77 00:03:09,360 --> 00:03:11,120 Speaker 2: so often we'll check in on see that progress of 78 00:03:11,160 --> 00:03:14,800 Speaker 2: that reno and tap away. So if your journey is 79 00:03:14,840 --> 00:03:17,120 Speaker 2: in line with long term goals, listen to Leanne's House 80 00:03:17,160 --> 00:03:20,440 Speaker 2: Relationship project and you can identify and if. 81 00:03:20,360 --> 00:03:22,000 Speaker 1: You guys are interested, I'm more than happy to pop 82 00:03:22,080 --> 00:03:23,800 Speaker 1: up some ideas and plans and that sort of thing 83 00:03:23,840 --> 00:03:26,320 Speaker 1: as we go along on the Nutrition Couch podcast on 84 00:03:26,360 --> 00:03:28,400 Speaker 1: Instagram or Facebook. If you guys are interested, just send 85 00:03:28,480 --> 00:03:30,040 Speaker 1: us a couple of comments and messages. 86 00:03:29,720 --> 00:03:30,240 Speaker 3: And let us know. 87 00:03:30,360 --> 00:03:32,600 Speaker 1: And it can be a mix of nutrition wellness and 88 00:03:32,600 --> 00:03:33,800 Speaker 1: some house house and. 89 00:03:34,000 --> 00:03:36,480 Speaker 3: Your interior design. I think it's great. I love it 90 00:03:37,320 --> 00:03:38,880 Speaker 3: absolutely yes. 91 00:03:38,960 --> 00:03:41,320 Speaker 2: All right, Well, moving on to our topic, our real 92 00:03:41,360 --> 00:03:44,960 Speaker 2: topic of interest as opposed to Leanne's Housepreado. We thought 93 00:03:45,160 --> 00:03:47,800 Speaker 2: that it was time on the Nutrition Couch for chat 94 00:03:47,880 --> 00:03:51,520 Speaker 2: about weight loss, and we like to talk about specifically 95 00:03:51,560 --> 00:03:54,040 Speaker 2: fat loss because there is a big difference between weight 96 00:03:54,080 --> 00:03:56,520 Speaker 2: and fat loss, and because both you and I spend 97 00:03:56,920 --> 00:03:59,240 Speaker 2: I guess ninety one hundred percent of our time working 98 00:03:59,240 --> 00:04:01,800 Speaker 2: with clients on who have this goal, I thought it 99 00:04:01,880 --> 00:04:03,360 Speaker 2: was a good opportunity to have a bit of a 100 00:04:03,480 --> 00:04:06,320 Speaker 2: chat about weight loss and fat loss and put some 101 00:04:06,720 --> 00:04:10,320 Speaker 2: perspective onto it. What is the process involved? And then 102 00:04:10,360 --> 00:04:13,040 Speaker 2: I guess more specifically, where do clients tend to go 103 00:04:13,080 --> 00:04:15,400 Speaker 2: wrong when it comes to getting those long term results. 104 00:04:15,400 --> 00:04:17,720 Speaker 3: So just to kick us off, I'll give a little. 105 00:04:17,520 --> 00:04:20,440 Speaker 2: Bit of background on the physiology of fat metabolism, which 106 00:04:20,480 --> 00:04:23,719 Speaker 2: is another word for fat burning. And it's interesting to 107 00:04:23,760 --> 00:04:26,839 Speaker 2: most people that when we're sitting at rest, we're always 108 00:04:26,920 --> 00:04:28,839 Speaker 2: burning a different percentage of energy. 109 00:04:28,839 --> 00:04:29,480 Speaker 3: We're not just. 110 00:04:29,480 --> 00:04:32,279 Speaker 2: Burning carbohydrate or just burning fat. When we're sitting around 111 00:04:32,320 --> 00:04:35,240 Speaker 2: like today when we're doing the podcast, we're burning a 112 00:04:35,279 --> 00:04:37,840 Speaker 2: percentage of fat and a percentage of carbohydrate. And then 113 00:04:37,880 --> 00:04:43,160 Speaker 2: what happens is as our energy output increases, those proportions 114 00:04:43,160 --> 00:04:46,320 Speaker 2: of calories that we're burning change over time, and when 115 00:04:46,360 --> 00:04:49,359 Speaker 2: we're initially exercising, we're actually burning a higher proportion of 116 00:04:49,360 --> 00:04:52,440 Speaker 2: carbohydrate from our muscles. Our muscles and our liver store 117 00:04:52,480 --> 00:04:55,919 Speaker 2: carbohydrate to ensure that the brain always has a readily 118 00:04:56,200 --> 00:04:59,960 Speaker 2: available source of fuel. And then as our calorie amount 119 00:05:00,360 --> 00:05:03,240 Speaker 2: increase is the result of movement, and when we put 120 00:05:03,240 --> 00:05:07,120 Speaker 2: in extra activity to burn more calories, overall that proportion 121 00:05:07,320 --> 00:05:09,680 Speaker 2: of carbohydrate of fat, you have a greater proportion of 122 00:05:09,680 --> 00:05:14,000 Speaker 2: fat mass burn. So when you start a calorie controlled 123 00:05:14,040 --> 00:05:17,480 Speaker 2: diet where you're creating a calorie deficit, as we've spoken 124 00:05:17,480 --> 00:05:22,440 Speaker 2: about before, either via your food or an increasing physical activity, 125 00:05:23,160 --> 00:05:26,119 Speaker 2: what happens is over a couple of days, you burn 126 00:05:26,200 --> 00:05:28,600 Speaker 2: through some of those stores of carbohydrates, and the average 127 00:05:28,640 --> 00:05:31,920 Speaker 2: person's got a day or two worth of carbohydrates stored, 128 00:05:32,000 --> 00:05:34,680 Speaker 2: and larger people have more carbohydrates store because they have 129 00:05:34,800 --> 00:05:37,760 Speaker 2: larger muscle mass and larger body frames. So it takes 130 00:05:37,800 --> 00:05:40,440 Speaker 2: a few days for them to deplete that carbohydrate, and 131 00:05:40,480 --> 00:05:42,440 Speaker 2: then the body has to work that bit harder to 132 00:05:42,480 --> 00:05:45,560 Speaker 2: mobilize some of these fat stores to have that fat 133 00:05:45,600 --> 00:05:48,640 Speaker 2: available to be burnt. And so that's why initially when 134 00:05:48,680 --> 00:05:52,479 Speaker 2: someone's starting a calorie controlled or exercise program. They might 135 00:05:52,560 --> 00:05:56,279 Speaker 2: lose more weight initially as those glycogen stores of carbohydrate 136 00:05:56,320 --> 00:05:59,680 Speaker 2: are depleted, and then the fat process of burning fat 137 00:05:59,680 --> 00:06:03,920 Speaker 2: over time time reduces. So initially, when we're changing calorie loads, 138 00:06:03,920 --> 00:06:06,200 Speaker 2: we tend to get some drops on the scales. And 139 00:06:06,200 --> 00:06:08,800 Speaker 2: then what our goal as dietitians is to get that 140 00:06:08,839 --> 00:06:13,120 Speaker 2: person burning feel more effectively, burning more calories through exercise, 141 00:06:13,200 --> 00:06:15,680 Speaker 2: and then keeping an eye on their calorie requirements to 142 00:06:15,760 --> 00:06:18,919 Speaker 2: make sure that their body as it loses weight and 143 00:06:18,960 --> 00:06:21,720 Speaker 2: becomes more efficient burning energy. At times, they might actually 144 00:06:21,720 --> 00:06:25,120 Speaker 2: need more calories to get that change. So the way 145 00:06:25,160 --> 00:06:27,159 Speaker 2: I would describe it is with my clients, I will 146 00:06:27,200 --> 00:06:30,560 Speaker 2: try and reduce calories initially, get them physically active and 147 00:06:31,080 --> 00:06:33,320 Speaker 2: get that half a killer a week, sometimes a little 148 00:06:33,320 --> 00:06:36,400 Speaker 2: bit more for larger people. And then over four six, 149 00:06:36,480 --> 00:06:39,240 Speaker 2: eight weeks, as their weight loss slows down as that 150 00:06:39,320 --> 00:06:42,680 Speaker 2: full fat metabolism's happening, so they're burning more fat. I 151 00:06:42,720 --> 00:06:44,680 Speaker 2: want to get them more active and more efficient at 152 00:06:44,720 --> 00:06:48,320 Speaker 2: burning calories over time. But definitely there are some patterns 153 00:06:48,360 --> 00:06:52,120 Speaker 2: that come with clients where they do well initially and 154 00:06:52,160 --> 00:06:55,640 Speaker 2: then inevitably they hit a block and things stop. So 155 00:06:55,720 --> 00:06:58,400 Speaker 2: I thought it would be timely to talk about some 156 00:06:58,480 --> 00:07:00,599 Speaker 2: of those key blocks that come up time and time again. 157 00:07:00,920 --> 00:07:02,400 Speaker 2: And this may be you if you feel like you're 158 00:07:02,440 --> 00:07:04,400 Speaker 2: trying really hard with your diet but you're not getting 159 00:07:04,400 --> 00:07:06,760 Speaker 2: those results. But before we move into that, is there 160 00:07:06,760 --> 00:07:08,720 Speaker 2: anything else you want to add about that process of 161 00:07:08,800 --> 00:07:11,160 Speaker 2: fat loss and why it's a process over time? 162 00:07:12,120 --> 00:07:14,760 Speaker 1: I think just an important point to really bring home 163 00:07:14,760 --> 00:07:17,120 Speaker 1: for our listeners, Susie, is when we talk about fat burning, 164 00:07:17,160 --> 00:07:19,640 Speaker 1: because you see it all the time on social media. 165 00:07:19,720 --> 00:07:22,640 Speaker 1: So for me, the only way that humans can burn 166 00:07:22,680 --> 00:07:25,560 Speaker 1: fat is through a calorie deficit. We know that from 167 00:07:25,560 --> 00:07:28,520 Speaker 1: the science. A ketogenic diet is not fat burning. An 168 00:07:28,560 --> 00:07:31,080 Speaker 1: intimate and fasting diet is not fat burning. You cannot 169 00:07:31,120 --> 00:07:34,520 Speaker 1: take fat burning pills or powders, and no one food 170 00:07:34,720 --> 00:07:37,920 Speaker 1: burns fat any more than any other food. Some foods 171 00:07:37,920 --> 00:07:40,840 Speaker 1: may be better off on apatabolisms in terms of protein, 172 00:07:40,920 --> 00:07:43,160 Speaker 1: but they're not fat burning foods. And so a lot 173 00:07:43,200 --> 00:07:44,960 Speaker 1: of people will say, oh, I should do a katogenic 174 00:07:45,040 --> 00:07:47,520 Speaker 1: diet because it's a fat burning diet. No, the reason 175 00:07:47,520 --> 00:07:50,160 Speaker 1: that you burn fat with a ketogenic diet is because 176 00:07:50,240 --> 00:07:53,760 Speaker 1: you become Most people aim towards a calorie deficit. So 177 00:07:53,800 --> 00:07:57,120 Speaker 1: because a ketogenic diet can, in some people, suppress your 178 00:07:57,120 --> 00:08:00,440 Speaker 1: appetite a little bit more. Therefore you're eating slightly less calories. 179 00:08:00,440 --> 00:08:02,840 Speaker 1: Therefore you're in a calorie deficit, and that creates the 180 00:08:02,880 --> 00:08:05,600 Speaker 1: fat burning. Just the fact that you're eating a ton 181 00:08:05,680 --> 00:08:08,640 Speaker 1: of fat and minimal carbohydrates does not put you into 182 00:08:08,680 --> 00:08:11,280 Speaker 1: a fat burning state. I think that's something that's really 183 00:08:11,320 --> 00:08:14,040 Speaker 1: important to remember. Same with intimate and fasting. You do 184 00:08:14,120 --> 00:08:17,400 Speaker 1: not become this fat burning machine because you're doing intimate 185 00:08:17,480 --> 00:08:20,280 Speaker 1: fasting or because you don't eat before twelve pm. You 186 00:08:20,960 --> 00:08:25,000 Speaker 1: have fat burning and fat metabolism because intimate investing creates 187 00:08:25,000 --> 00:08:27,680 Speaker 1: a calorie deficit. Because you've got a smaller window of eating. 188 00:08:27,800 --> 00:08:30,240 Speaker 1: Therefore you have less time to eat, you eat less food, 189 00:08:30,280 --> 00:08:34,080 Speaker 1: and most people achieve a calorie deficit that way. Pills, powders, 190 00:08:34,120 --> 00:08:36,280 Speaker 1: fat burning things like that you see in supplement shops, 191 00:08:36,320 --> 00:08:38,599 Speaker 1: big fat waste of money, don't even go there. So 192 00:08:38,679 --> 00:08:40,480 Speaker 1: I think that that's an important point Soosy to bring 193 00:08:40,520 --> 00:08:43,000 Speaker 1: home about fat burning is that the only way to 194 00:08:43,040 --> 00:08:46,120 Speaker 1: achieve fat burning is through a calorie deficit. It doesn't 195 00:08:46,200 --> 00:08:48,040 Speaker 1: mean we have to calculate our calories. A lot of 196 00:08:48,080 --> 00:08:50,080 Speaker 1: people say, well, how do I achieve the calorie deficit 197 00:08:50,120 --> 00:08:53,120 Speaker 1: without catting MA calories? You can work with a professional. 198 00:08:53,160 --> 00:08:56,480 Speaker 1: That is why there are nutritioners and dietitians available. If 199 00:08:56,480 --> 00:08:58,760 Speaker 1: you've got problems with your teeth, you go to a dentist. 200 00:08:58,840 --> 00:09:01,679 Speaker 1: If your car's broken, you a mechanic. If you need 201 00:09:01,720 --> 00:09:04,360 Speaker 1: help with your nutrition, you should one hundred percent go 202 00:09:04,400 --> 00:09:07,240 Speaker 1: and see a nutritionist or a dietitian, particularly if you 203 00:09:07,320 --> 00:09:10,560 Speaker 1: have that background in disordered eating, or you're just you know, 204 00:09:10,600 --> 00:09:12,319 Speaker 1: you're not sure what to do with your calories, you're 205 00:09:12,320 --> 00:09:13,640 Speaker 1: not sure what is set. Then you're not sure to 206 00:09:13,679 --> 00:09:15,960 Speaker 1: how to create a deficit in your meal plan without 207 00:09:15,960 --> 00:09:18,200 Speaker 1: actively plugging everything into an app. And even if you 208 00:09:18,240 --> 00:09:20,400 Speaker 1: do that then you're still not getting results either. So 209 00:09:20,480 --> 00:09:22,719 Speaker 1: this is a big plug to actually work one on 210 00:09:22,720 --> 00:09:25,480 Speaker 1: one with nutritionists and a dietitian. And I feel like 211 00:09:25,520 --> 00:09:28,320 Speaker 1: people are so resistant to spending money on that because 212 00:09:28,360 --> 00:09:31,240 Speaker 1: everything's free online. But if you're someone who feels like 213 00:09:31,400 --> 00:09:33,400 Speaker 1: they're doing all the right things, or they've tried everything 214 00:09:33,480 --> 00:09:36,480 Speaker 1: and nothing works, that's your push, I guess to go 215 00:09:36,520 --> 00:09:39,640 Speaker 1: and book in with a qualified nutritionist or a dietitian 216 00:09:39,679 --> 00:09:42,040 Speaker 1: to actually set you on the rap path and make 217 00:09:42,120 --> 00:09:45,120 Speaker 1: this journey a lot easier than what you've been doing 218 00:09:45,160 --> 00:09:45,480 Speaker 1: so far. 219 00:09:46,200 --> 00:09:48,160 Speaker 2: Well, I think the take home message for me from 220 00:09:48,160 --> 00:09:50,600 Speaker 2: that is that it's a process, and what you start 221 00:09:50,640 --> 00:09:53,120 Speaker 2: with in terms of the calorie deficit will change over 222 00:09:53,240 --> 00:09:57,640 Speaker 2: time according to where you're at with your that loss journey. 223 00:09:57,720 --> 00:09:59,839 Speaker 2: So there's a big difference between someone who wants to 224 00:10:00,000 --> 00:10:02,959 Speaker 2: those five or ten kilos of body fat compared to 225 00:10:03,040 --> 00:10:05,600 Speaker 2: someone who needs or wants to lose twenty to thirty. 226 00:10:05,800 --> 00:10:08,520 Speaker 2: It will not remain constant. It's about that constant change, 227 00:10:08,559 --> 00:10:11,080 Speaker 2: and if you think of your body like a machine, 228 00:10:11,320 --> 00:10:13,400 Speaker 2: it's about getting it working the right way, and then 229 00:10:13,600 --> 00:10:16,959 Speaker 2: as it becomes more efficient, changing the variables around again, 230 00:10:17,000 --> 00:10:18,960 Speaker 2: and as your body gets used to burning a certain 231 00:10:19,000 --> 00:10:21,600 Speaker 2: amount of calories, you have to constantly challenge and change 232 00:10:21,640 --> 00:10:25,040 Speaker 2: it to keep the process. So the benefits when it 233 00:10:25,040 --> 00:10:28,080 Speaker 2: comes to having someone monitor or progress, particularly when the 234 00:10:28,160 --> 00:10:28,800 Speaker 2: goal is a. 235 00:10:28,800 --> 00:10:31,160 Speaker 3: Larger weight loss over time, is that it. 236 00:10:31,120 --> 00:10:34,800 Speaker 2: Will keep the variables changing so you get continual fat 237 00:10:34,800 --> 00:10:37,880 Speaker 2: loss on the scales. And one of the best examples 238 00:10:37,880 --> 00:10:40,839 Speaker 2: I can think of to demonstrate this is when I've 239 00:10:40,880 --> 00:10:44,200 Speaker 2: seen clients who have been on a low carb diet 240 00:10:44,720 --> 00:10:46,760 Speaker 2: and lost a lot of weight. Now that might have 241 00:10:46,880 --> 00:10:50,319 Speaker 2: been via a strict shake program, or they might have 242 00:10:50,400 --> 00:10:52,600 Speaker 2: done a keto diet, but it's been very very strict 243 00:10:52,600 --> 00:10:54,960 Speaker 2: for a set period of time, so in their mind, 244 00:10:55,000 --> 00:10:57,559 Speaker 2: they've lost a lot of weight. And when they were 245 00:10:57,600 --> 00:11:00,720 Speaker 2: compliant with that program, which was also created a significant 246 00:11:00,720 --> 00:11:03,320 Speaker 2: calorie deficit for a long period of time, they have 247 00:11:03,480 --> 00:11:06,400 Speaker 2: lost that ten twenty thirty kilos. But the issue is 248 00:11:07,160 --> 00:11:09,600 Speaker 2: when they go back to eating normal food again, which 249 00:11:09,679 --> 00:11:13,080 Speaker 2: has some carbohydrate in it. Because the body hasn't been 250 00:11:13,200 --> 00:11:15,680 Speaker 2: used to having that load of fuel, it's become less 251 00:11:15,720 --> 00:11:19,120 Speaker 2: efficient at burning. And that best demonstrates people who have 252 00:11:19,200 --> 00:11:21,760 Speaker 2: been really really successful once or twice before on very 253 00:11:21,800 --> 00:11:24,040 Speaker 2: strict diets and then all of a sudden, it no 254 00:11:24,120 --> 00:11:26,439 Speaker 2: longer works, and it no longer works because we haven't 255 00:11:26,520 --> 00:11:30,240 Speaker 2: taught that body to become more efficient at burning, and 256 00:11:30,320 --> 00:11:33,480 Speaker 2: so they've starved themselves and that's had a significant impact 257 00:11:33,520 --> 00:11:36,400 Speaker 2: on metabolic rate. And now our job is to rehab 258 00:11:36,400 --> 00:11:38,559 Speaker 2: and teach that body to burn fat again. So that's 259 00:11:38,600 --> 00:11:42,240 Speaker 2: why that process aspect is most important. But this is 260 00:11:42,240 --> 00:11:43,040 Speaker 2: all we could talk about. 261 00:11:43,080 --> 00:11:43,560 Speaker 3: This all day. 262 00:11:43,600 --> 00:11:45,640 Speaker 2: But I think the key thing for people listening is 263 00:11:45,679 --> 00:11:47,680 Speaker 2: that we want to give you practical strategies that you 264 00:11:47,679 --> 00:11:50,120 Speaker 2: can take into your lives. So these are some of 265 00:11:50,200 --> 00:11:53,800 Speaker 2: the reasons I find that clients are not successful with 266 00:11:53,880 --> 00:11:56,800 Speaker 2: their weight loss goals the long term. And the first 267 00:11:56,840 --> 00:11:58,280 Speaker 2: one I'm going to throw out there, and you'll have 268 00:11:58,559 --> 00:12:01,400 Speaker 2: ones that spring to mind straightaways well in is that 269 00:12:01,480 --> 00:12:05,160 Speaker 2: my clients go on and then completely off their program. 270 00:12:05,280 --> 00:12:07,880 Speaker 2: So they're really good at keeping things really struction and 271 00:12:07,880 --> 00:12:10,240 Speaker 2: reasonably strict in the week, so they'll have a great 272 00:12:10,280 --> 00:12:12,480 Speaker 2: protein rich breakfast, they'll have a lunch with lots of 273 00:12:12,480 --> 00:12:15,400 Speaker 2: salad and vegetables, they'll pack their snacks in the afternoon 274 00:12:15,440 --> 00:12:18,079 Speaker 2: so they're not tempted, and then they'll have portion control 275 00:12:18,120 --> 00:12:20,040 Speaker 2: amount of meat or chicken or fish with loads of 276 00:12:20,120 --> 00:12:20,760 Speaker 2: veggies at night. 277 00:12:21,240 --> 00:12:23,520 Speaker 3: But then because they've felt so strict. 278 00:12:23,240 --> 00:12:26,000 Speaker 2: In the week, they then completely go off track and 279 00:12:26,040 --> 00:12:28,840 Speaker 2: they literally just eat their way on huge volumes of 280 00:12:28,840 --> 00:12:31,000 Speaker 2: food through the weekend. So they might go out and 281 00:12:31,040 --> 00:12:34,120 Speaker 2: have a large brunch at a cafe and large juice, 282 00:12:34,160 --> 00:12:36,720 Speaker 2: and then they'll have takeaway or uber eats for lunch 283 00:12:36,880 --> 00:12:39,640 Speaker 2: or for dinner, and they've gone from consuming a calorie 284 00:12:39,640 --> 00:12:42,880 Speaker 2: control plan of fourteen fifteen hundred calories to two or 285 00:12:42,880 --> 00:12:46,520 Speaker 2: three thousand calories on the weekend. And it's this difference 286 00:12:46,600 --> 00:12:49,240 Speaker 2: between being on and off the program that drives me 287 00:12:49,320 --> 00:12:53,400 Speaker 2: crazy because that two or three days of overeating completely 288 00:12:53,480 --> 00:12:56,000 Speaker 2: undoes all the work that I've geared up for in 289 00:12:56,040 --> 00:12:59,080 Speaker 2: the week. And so one of the messages is that sure, 290 00:12:59,120 --> 00:13:01,760 Speaker 2: by all means you can have a high calorie meal 291 00:13:01,880 --> 00:13:04,960 Speaker 2: or two, but it's definitely not writing off whole days 292 00:13:04,960 --> 00:13:08,840 Speaker 2: of intake where you're grossly over consuming calories because our 293 00:13:08,880 --> 00:13:11,760 Speaker 2: bodies just don't cope with that difference. So the more 294 00:13:11,800 --> 00:13:15,160 Speaker 2: consistent you can keep your program over a longer period 295 00:13:15,200 --> 00:13:17,199 Speaker 2: of time if you need to lose a significant amount 296 00:13:17,200 --> 00:13:19,400 Speaker 2: of weight, the easier it will be to not undo 297 00:13:19,400 --> 00:13:20,559 Speaker 2: all that damage in the week. 298 00:13:21,600 --> 00:13:23,840 Speaker 1: And for me, I really think it's about thinking about 299 00:13:23,880 --> 00:13:26,080 Speaker 1: it from a long term approach, particularly if you're not 300 00:13:26,240 --> 00:13:28,840 Speaker 1: working with a professional, because the professional can help you 301 00:13:29,160 --> 00:13:32,120 Speaker 1: reintroduce calories and carbohydrates and things that you may have 302 00:13:32,200 --> 00:13:35,040 Speaker 1: reduced right down in a slow, controlled manners that you 303 00:13:35,040 --> 00:13:37,000 Speaker 1: don't regain all the weight back. But what happens to 304 00:13:37,040 --> 00:13:39,319 Speaker 1: most people is they LOSEI five killers, the ten to 305 00:13:39,400 --> 00:13:41,679 Speaker 1: twenty whatever. Then they go back to their usual eating 306 00:13:41,679 --> 00:13:44,600 Speaker 1: habits and the weight comes on really really quickly again, 307 00:13:44,760 --> 00:13:46,600 Speaker 1: So don't forget if to get the weight off you 308 00:13:46,600 --> 00:13:50,040 Speaker 1: need to cut out all carbohydrates and god hendikido diet. Also, 309 00:13:50,080 --> 00:13:52,200 Speaker 1: your body's not going to be used to metabolizing and 310 00:13:52,240 --> 00:13:54,720 Speaker 1: absorbing and utilizing that fuel. So if you then start 311 00:13:54,760 --> 00:13:57,079 Speaker 1: eating carbohydrates again, a lot of people then have a 312 00:13:57,080 --> 00:13:59,440 Speaker 1: lot of gut health issues and intolerances as well because 313 00:13:59,440 --> 00:14:01,640 Speaker 1: you've just cut the mouth for how long a period 314 00:14:01,640 --> 00:14:03,440 Speaker 1: of time, so your body is not used to having 315 00:14:03,480 --> 00:14:05,960 Speaker 1: them on a regular basis either. So if you're already 316 00:14:05,960 --> 00:14:08,400 Speaker 1: somebody with some gut health issues in some intolerance is, 317 00:14:08,960 --> 00:14:11,720 Speaker 1: really try to avoid cutting out entire food groups to 318 00:14:11,760 --> 00:14:13,320 Speaker 1: get the weight off, because you just got to do 319 00:14:13,360 --> 00:14:15,840 Speaker 1: more damage from that gut health perspective and make it 320 00:14:15,880 --> 00:14:18,680 Speaker 1: harder long term for you to reintroduce these foods as well. 321 00:14:19,000 --> 00:14:21,800 Speaker 1: So definitely start higher in terms of your calorie deficit 322 00:14:21,880 --> 00:14:24,480 Speaker 1: and slowly adjust over time, because as you lose weight, 323 00:14:24,600 --> 00:14:27,080 Speaker 1: you get in a smaller body. That's something that a 324 00:14:27,120 --> 00:14:28,920 Speaker 1: lot of people don't understand. You know, if you lose 325 00:14:28,920 --> 00:14:31,560 Speaker 1: five kilos. You're in a body that is five kilos less, 326 00:14:31,640 --> 00:14:33,480 Speaker 1: you don't need the same amount of calories is when 327 00:14:33,480 --> 00:14:36,600 Speaker 1: you're five kilos higher. If you lose twenty kilos, your 328 00:14:36,600 --> 00:14:39,400 Speaker 1: body is now twenty kilos less. You can't go back 329 00:14:39,440 --> 00:14:42,040 Speaker 1: to that old lifestyle that you used to have. Of course, 330 00:14:42,040 --> 00:14:43,920 Speaker 1: the weight's going to come back on again. You have 331 00:14:44,080 --> 00:14:47,240 Speaker 1: to start with a plan that is sustainable for you 332 00:14:47,280 --> 00:14:49,160 Speaker 1: in the long term. And if intimate and fasting is 333 00:14:49,160 --> 00:14:51,320 Speaker 1: not something you can do long term, probably not a 334 00:14:51,320 --> 00:14:53,320 Speaker 1: great idea to do to get the weight off. If 335 00:14:53,400 --> 00:14:55,880 Speaker 1: kidogie it's not something you can do long term, probably 336 00:14:55,880 --> 00:14:57,760 Speaker 1: not a great idea to do that to start with. 337 00:14:57,840 --> 00:14:59,400 Speaker 1: Because once you lose the weight, it's going to come 338 00:14:59,400 --> 00:15:01,360 Speaker 1: back on again. You go back to your normal eating. 339 00:15:01,560 --> 00:15:03,320 Speaker 1: So that's why Susie and I are big fans of 340 00:15:03,640 --> 00:15:06,720 Speaker 1: not dieting, but using that lifestyle approach where we're just 341 00:15:06,800 --> 00:15:10,600 Speaker 1: tweaking small things here and there and slowly creating that 342 00:15:10,600 --> 00:15:13,480 Speaker 1: calorie deficit over time. Because if you start in a 343 00:15:13,560 --> 00:15:15,840 Speaker 1: huge calorie deficit such as twelve hundred calories like a 344 00:15:15,840 --> 00:15:18,120 Speaker 1: lot of people do, when that weight loss doors or 345 00:15:18,120 --> 00:15:20,040 Speaker 1: when you get the three four five kilos off and 346 00:15:20,080 --> 00:15:22,160 Speaker 1: then nothing happens. Where do you go from there? Do 347 00:15:22,200 --> 00:15:24,360 Speaker 1: you pull out more calories and then put yourself down 348 00:15:24,400 --> 00:15:26,280 Speaker 1: to a thousand calories that you're starving? You want to 349 00:15:26,320 --> 00:15:29,320 Speaker 1: each arm off. No, it's not realistic, it's not sustainable 350 00:15:29,320 --> 00:15:31,000 Speaker 1: for people. So of course you're going to revert back 351 00:15:31,000 --> 00:15:33,280 Speaker 1: to your old eating habits because you're starving. Who can 352 00:15:33,280 --> 00:15:34,600 Speaker 1: blame you? And you're going to pull all the weight 353 00:15:34,640 --> 00:15:36,960 Speaker 1: back on again. So it's much much better to put 354 00:15:36,960 --> 00:15:39,280 Speaker 1: yourself into a small calorie deficit, which for some people, 355 00:15:39,320 --> 00:15:41,840 Speaker 1: a lot of people could just be eighteen hundred calories. 356 00:15:41,880 --> 00:15:42,960 Speaker 1: Like if I want to drop a little bit of 357 00:15:42,960 --> 00:15:45,880 Speaker 1: body fat, Susie, Granted I'm six foot one, I'm quite active, 358 00:15:45,920 --> 00:15:47,480 Speaker 1: my frame is a lot larger, I have some good 359 00:15:47,560 --> 00:15:49,680 Speaker 1: muscle mass on board. A calorie deficit for me is 360 00:15:49,720 --> 00:15:52,640 Speaker 1: two thousand calories initially to begin with. And so that's 361 00:15:52,640 --> 00:15:55,120 Speaker 1: the benefit of working one on one with a dietitian, 362 00:15:55,160 --> 00:15:57,760 Speaker 1: as we can help you create these tweaks to your 363 00:15:57,840 --> 00:16:00,160 Speaker 1: nutrition plants. We're just pulling out maybe it's hard a 364 00:16:00,160 --> 00:16:01,880 Speaker 1: snack or a snack a day or that's it, or 365 00:16:01,920 --> 00:16:04,920 Speaker 1: maybe it's just taking out one uberrootsmeal or a couple 366 00:16:04,960 --> 00:16:07,680 Speaker 1: of glasses of wine each week in order to create 367 00:16:07,720 --> 00:16:09,520 Speaker 1: a small calorie deficit. But you need to do that 368 00:16:09,560 --> 00:16:13,000 Speaker 1: constant adjusting over time in order to continue to move 369 00:16:13,120 --> 00:16:16,280 Speaker 1: that deficit lower over time as your body gets smaller. 370 00:16:17,280 --> 00:16:19,680 Speaker 2: So the other thing that comes up time and time 371 00:16:19,720 --> 00:16:22,480 Speaker 2: again for me is that I find that clients are 372 00:16:22,560 --> 00:16:25,560 Speaker 2: either on with their movement or they're off. So some 373 00:16:25,680 --> 00:16:28,200 Speaker 2: days they'll be fantastic and they'll do twelve to fifteen 374 00:16:28,240 --> 00:16:30,760 Speaker 2: thousand steps, which is amazing because that is sort of 375 00:16:31,080 --> 00:16:34,600 Speaker 2: a good amount required for weight loss as opposed to 376 00:16:34,600 --> 00:16:37,560 Speaker 2: just maintenance. It's that little bit extra in place often 377 00:16:37,720 --> 00:16:40,480 Speaker 2: of a gym visit or cardioactivity. But then I look 378 00:16:40,480 --> 00:16:43,120 Speaker 2: at their diaries and they'll have days where they do nothing, 379 00:16:43,560 --> 00:16:46,680 Speaker 2: so they'll do two thousand steps a day. Now I 380 00:16:46,720 --> 00:16:50,320 Speaker 2: am not six foot one, I'm five foot nothing, very sad, 381 00:16:51,200 --> 00:16:53,880 Speaker 2: So unfortunately my calorie requirements are far less than yours, 382 00:16:53,920 --> 00:16:56,960 Speaker 2: and given I am a little bit older, but there 383 00:16:56,960 --> 00:16:59,640 Speaker 2: would never be a day I could hand on heart 384 00:16:59,680 --> 00:17:03,720 Speaker 2: say I can post my fitness power phone records where 385 00:17:03,760 --> 00:17:05,680 Speaker 2: I would do less than eight or ten thousand steps 386 00:17:05,680 --> 00:17:08,119 Speaker 2: a day, Like it's just what I know needs to 387 00:17:08,119 --> 00:17:10,280 Speaker 2: happen to keep my body healthy. If I don't, I know, 388 00:17:10,320 --> 00:17:12,840 Speaker 2: I do go to the bathroom as regularly. I know 389 00:17:12,880 --> 00:17:15,280 Speaker 2: that it's what I need to prevent weight gain. You know, 390 00:17:15,440 --> 00:17:17,080 Speaker 2: I try and get up to twenty thousand a lot 391 00:17:17,080 --> 00:17:19,240 Speaker 2: of days. But when I see I think, what you 392 00:17:19,280 --> 00:17:22,200 Speaker 2: haven't literally not left the house or moved all day. Now, 393 00:17:22,440 --> 00:17:24,800 Speaker 2: obviously there's times when the weather's really poor and you 394 00:17:24,840 --> 00:17:26,680 Speaker 2: can't get out, but on the whole, we should be 395 00:17:26,720 --> 00:17:29,679 Speaker 2: aiming to be active every day. That's just a baseline 396 00:17:29,880 --> 00:17:32,399 Speaker 2: of what people need to do for health, let alone 397 00:17:32,400 --> 00:17:35,040 Speaker 2: weight loss. So you cannot expect to lose weight if 398 00:17:35,040 --> 00:17:37,240 Speaker 2: you're moving less than i'd say at least eight thousand, 399 00:17:37,320 --> 00:17:39,080 Speaker 2: if not more steps per day. 400 00:17:39,160 --> 00:17:41,800 Speaker 3: Which also leads into another habit, and it's the habit 401 00:17:41,880 --> 00:17:42,679 Speaker 3: of the vegetables. 402 00:17:42,720 --> 00:17:45,439 Speaker 2: So I find that when clients are really quite motivated, 403 00:17:46,000 --> 00:17:48,320 Speaker 2: they will map their food out and they'll pack salad 404 00:17:48,400 --> 00:17:50,560 Speaker 2: or they'll pack soup in the day, and they'll make 405 00:17:50,560 --> 00:17:52,920 Speaker 2: sure their dinner has got two to three cups of vegetables, 406 00:17:52,920 --> 00:17:56,800 Speaker 2: which again is something as dietitians and nutritionists we automatically 407 00:17:56,800 --> 00:17:59,280 Speaker 2: focus our meals around. But my clients will look at 408 00:17:59,320 --> 00:18:03,160 Speaker 2: their diaries and write all the time, where are your vegetables? 409 00:18:03,200 --> 00:18:05,359 Speaker 2: So they'll have a pasty, or they'll have a toasted 410 00:18:05,400 --> 00:18:08,840 Speaker 2: sandwich for lunch, or they'll have a serve of fish 411 00:18:08,840 --> 00:18:11,639 Speaker 2: and a potato and there's no vegetables. So I can't 412 00:18:11,680 --> 00:18:14,880 Speaker 2: stress enough. If your goal specifically is fat loss, how 413 00:18:14,920 --> 00:18:17,200 Speaker 2: important it is to get to that two to three 414 00:18:17,200 --> 00:18:19,440 Speaker 2: cups of veggies and salad at least at both lunch 415 00:18:19,520 --> 00:18:21,639 Speaker 2: and dinner, because what happens is if you don't have 416 00:18:21,720 --> 00:18:24,320 Speaker 2: that bulk, you will overeat calories from another way because 417 00:18:24,320 --> 00:18:26,480 Speaker 2: the body will register you haven't had a bulk of food, 418 00:18:26,760 --> 00:18:29,000 Speaker 2: and it means that it's really really difficult to keep 419 00:18:29,080 --> 00:18:31,679 Speaker 2: the calorie deficit on track. That will lead to that 420 00:18:31,720 --> 00:18:34,320 Speaker 2: consistent weight loss of say half a kilo each week 421 00:18:34,720 --> 00:18:37,600 Speaker 2: over time, that will lead you to those larger amounts lost. 422 00:18:38,600 --> 00:18:40,719 Speaker 1: And if you get into good habits always having veggies 423 00:18:40,760 --> 00:18:43,560 Speaker 1: with every meal, there's no reason you can't have pizza 424 00:18:43,680 --> 00:18:45,399 Speaker 1: with some salad. There's no reason you can't have a 425 00:18:45,400 --> 00:18:48,080 Speaker 1: burger with a side salad instead of a side of fries. 426 00:18:48,119 --> 00:18:50,679 Speaker 1: There's no reason that you can't have your spinach and 427 00:18:50,720 --> 00:18:52,359 Speaker 1: a kind of pasty if that's what you want for 428 00:18:52,440 --> 00:18:55,320 Speaker 1: lunch with a large garden salad. With that, you're right, like, 429 00:18:55,359 --> 00:18:57,000 Speaker 1: we need to be focusing on what we can add 430 00:18:57,040 --> 00:18:59,919 Speaker 1: into our diet and those consistent habits over time, zusie, 431 00:19:00,320 --> 00:19:02,280 Speaker 1: rather than just like one or two days off plan 432 00:19:02,400 --> 00:19:04,120 Speaker 1: or we're on holidays. And you know, so many people 433 00:19:04,160 --> 00:19:06,400 Speaker 1: gain so much weight on holidays because all of their 434 00:19:06,440 --> 00:19:08,840 Speaker 1: good habits like walking in veggies just go out the 435 00:19:08,880 --> 00:19:11,320 Speaker 1: door because they're on holidays. So I hope that gives 436 00:19:11,320 --> 00:19:14,440 Speaker 1: our listeners some extra little things to think about. If 437 00:19:14,520 --> 00:19:16,200 Speaker 1: you know the goal is fat loss, all they're saying, 438 00:19:16,240 --> 00:19:18,160 Speaker 1: I've done all the right things, but the scales aren't 439 00:19:18,200 --> 00:19:20,800 Speaker 1: moving in the right direction. Hopefully that gives our listeners 440 00:19:20,800 --> 00:19:22,840 Speaker 1: at home some some really good tips to work on. 441 00:19:23,720 --> 00:19:25,920 Speaker 2: And I think, as a final summary point, a little 442 00:19:25,920 --> 00:19:28,400 Speaker 2: bit of it is mindset. There seems to be people 443 00:19:28,440 --> 00:19:30,479 Speaker 2: who are sort of fully committed and want to do 444 00:19:30,560 --> 00:19:33,600 Speaker 2: everything possible to reach their goal, and then there's people 445 00:19:33,600 --> 00:19:35,680 Speaker 2: who are looking at a minimalistic what is the least 446 00:19:35,720 --> 00:19:38,080 Speaker 2: amount of effort and work I can do to see 447 00:19:38,160 --> 00:19:40,959 Speaker 2: change on the scales. And if you go in with 448 00:19:41,000 --> 00:19:43,640 Speaker 2: that mindset, you will always just be doing a couple 449 00:19:43,680 --> 00:19:45,840 Speaker 2: of kilos here and going off track again. You've got 450 00:19:45,840 --> 00:19:48,199 Speaker 2: to look at it as a holistic program to do 451 00:19:48,359 --> 00:19:50,879 Speaker 2: over the period of time required. So I'm going to 452 00:19:50,920 --> 00:19:53,960 Speaker 2: concentrate on this fully for a month ninety five percent 453 00:19:54,000 --> 00:19:56,840 Speaker 2: of the time, or three months or even six months 454 00:19:56,840 --> 00:19:59,320 Speaker 2: if your goal is to lose twenty kilos, because that 455 00:19:59,440 --> 00:20:01,399 Speaker 2: is the kind of focus that needs over time. 456 00:20:01,680 --> 00:20:03,520 Speaker 3: A minimalistic attitude. 457 00:20:03,080 --> 00:20:05,440 Speaker 2: Won't give you those long term weight results and keep 458 00:20:05,440 --> 00:20:07,000 Speaker 2: it off long term in my experience. 459 00:20:07,920 --> 00:20:10,000 Speaker 1: Wonderful, All right, Susie. Well, that brings us to our 460 00:20:10,040 --> 00:20:12,480 Speaker 1: next favorite topic after fat loss, which I think has 461 00:20:12,520 --> 00:20:13,119 Speaker 1: to be coffee. 462 00:20:13,200 --> 00:20:16,160 Speaker 3: Right, It's definitely my favorite. 463 00:20:17,000 --> 00:20:19,600 Speaker 1: So how much caffeine is to And we should probably 464 00:20:19,600 --> 00:20:21,399 Speaker 1: talk about this in terms of caffeine not just coffee, 465 00:20:21,400 --> 00:20:23,240 Speaker 1: because a lot of other things such as tea and 466 00:20:23,320 --> 00:20:26,679 Speaker 1: colon and chocolate even contain caffeine. So how much caffeine 467 00:20:26,720 --> 00:20:29,399 Speaker 1: is too much? Caffeine? I know that we're both fans 468 00:20:29,440 --> 00:20:32,000 Speaker 1: of our morning coffee brew I sometimes will have a 469 00:20:32,080 --> 00:20:34,800 Speaker 1: lunch or an afternoon coffee as well, But what are 470 00:20:34,840 --> 00:20:37,359 Speaker 1: your thoughts on coffee, Susie? And how much caffeine is 471 00:20:37,400 --> 00:20:38,719 Speaker 1: too much? Oh? 472 00:20:38,840 --> 00:20:41,480 Speaker 2: Coffee is my reason for living since I've had children, Like, 473 00:20:41,520 --> 00:20:43,960 Speaker 2: there is nothing that I look forward to more in 474 00:20:44,080 --> 00:20:47,439 Speaker 2: the morning or the day as my coffee, which is 475 00:20:47,520 --> 00:20:49,560 Speaker 2: I don't know if it's sad or convenient because it 476 00:20:49,640 --> 00:20:51,600 Speaker 2: only costs four or five dollars and it's giving me 477 00:20:51,640 --> 00:20:55,359 Speaker 2: maximal pleasure. I think the things that go through my 478 00:20:55,359 --> 00:20:58,280 Speaker 2: mind with coffee are two things. One you've alluded to, 479 00:20:58,320 --> 00:21:01,080 Speaker 2: of course, the caffeine loads, and that's relevant for energy 480 00:21:01,119 --> 00:21:04,320 Speaker 2: regulation and people who have trouble sleeping and even gut health. 481 00:21:04,600 --> 00:21:07,000 Speaker 2: But also what else is going into that coffee order, 482 00:21:07,040 --> 00:21:09,800 Speaker 2: because there's a very very big difference in coffee orders 483 00:21:09,840 --> 00:21:12,120 Speaker 2: in this day and age. So as a reference point, 484 00:21:12,119 --> 00:21:14,520 Speaker 2: I'll talk about the coffee nutritionals first and then we 485 00:21:14,560 --> 00:21:18,639 Speaker 2: can talk about the caffeine. So a small cappuccino latte, 486 00:21:18,840 --> 00:21:21,400 Speaker 2: a milk based coffee, as a rule of thumb, has 487 00:21:21,440 --> 00:21:24,480 Speaker 2: got anywhere between sixty calories for a cappuccino which has 488 00:21:24,520 --> 00:21:26,520 Speaker 2: got less milk, up to about one hundred for a 489 00:21:26,560 --> 00:21:28,679 Speaker 2: small size, and then if you go for more what 490 00:21:28,720 --> 00:21:31,399 Speaker 2: we'd call our larger a medium size, it kind of 491 00:21:31,400 --> 00:21:34,240 Speaker 2: comes in about three hundred up to three fifty mil 492 00:21:34,280 --> 00:21:35,879 Speaker 2: I would say off the top of my head, is 493 00:21:36,000 --> 00:21:38,560 Speaker 2: probably closer to one fifty, even up to one seventy 494 00:21:38,600 --> 00:21:42,439 Speaker 2: if it's a latte. Now, the issue I find with 495 00:21:42,520 --> 00:21:45,640 Speaker 2: some of my clients is that their coffee is quite 496 00:21:45,640 --> 00:21:47,640 Speaker 2: a strong habit, and over time it tends to move 497 00:21:47,680 --> 00:21:49,359 Speaker 2: on from a small up to a medium, and I'm 498 00:21:49,400 --> 00:21:53,040 Speaker 2: definitely guilty of that. And often the mixes of milks 499 00:21:53,040 --> 00:21:55,480 Speaker 2: that we're using at cafes are not the ones we 500 00:21:55,560 --> 00:21:58,000 Speaker 2: will bite home. So if you have a regular skim milk, 501 00:21:58,200 --> 00:22:01,320 Speaker 2: it's got minimal fat, it's got between twelve fourteen grams 502 00:22:01,359 --> 00:22:03,800 Speaker 2: of naturally occurring sugars in the form of lactose. Now, 503 00:22:04,200 --> 00:22:05,720 Speaker 2: when you go to the coffee shop and you have 504 00:22:05,800 --> 00:22:09,280 Speaker 2: soy or oat, often they're using a sweetened variety because 505 00:22:09,280 --> 00:22:12,240 Speaker 2: it tastes better. And that's why coffee from the cafe 506 00:22:12,320 --> 00:22:15,159 Speaker 2: is often tasting so good. So you can really translate 507 00:22:15,240 --> 00:22:17,719 Speaker 2: a simple coffee which might have previously been just one 508 00:22:17,760 --> 00:22:20,280 Speaker 2: hundred calories or less up to closer to two hundred 509 00:22:20,320 --> 00:22:22,679 Speaker 2: calories and a lot more sugar than we're realizing. So 510 00:22:22,720 --> 00:22:25,879 Speaker 2: I think just be mindful of them increasing over time. 511 00:22:26,320 --> 00:22:29,000 Speaker 2: That some of those more specialty milks whether it's oat 512 00:22:29,200 --> 00:22:32,400 Speaker 2: or whether it's almond macademia, whatever your preference is. They 513 00:22:32,400 --> 00:22:34,480 Speaker 2: often are sweetened in the cafe and that may play 514 00:22:34,480 --> 00:22:37,119 Speaker 2: into it. And it's like anything, the more we have, 515 00:22:37,160 --> 00:22:38,960 Speaker 2: the more we want. So if you start with a small, 516 00:22:39,160 --> 00:22:40,760 Speaker 2: all of a sudden, it's a medium, and then you're 517 00:22:40,760 --> 00:22:42,680 Speaker 2: having two of those a day, and you're having literally 518 00:22:42,720 --> 00:22:44,560 Speaker 2: an extra meal worth of coffees a day, and in 519 00:22:44,560 --> 00:22:46,840 Speaker 2: your mind it doesn't count. So we do have to 520 00:22:46,880 --> 00:22:49,840 Speaker 2: count milk based coffee for small coffees, and my clients 521 00:22:49,880 --> 00:22:51,879 Speaker 2: I always say it's equivalent to a slice of bread. 522 00:22:52,119 --> 00:22:54,320 Speaker 2: So if you're a small human like I am, you 523 00:22:54,359 --> 00:22:56,520 Speaker 2: don't get to have a coffee plus two slices of 524 00:22:56,560 --> 00:22:59,040 Speaker 2: toes plus two eggs. That's a five hundred calorie meal. 525 00:22:59,080 --> 00:22:59,800 Speaker 3: It's too big. 526 00:23:00,160 --> 00:23:01,920 Speaker 2: So for a lot of small women who enjoy a 527 00:23:01,960 --> 00:23:04,000 Speaker 2: milk coffee, it's just having that with a slice of 528 00:23:04,000 --> 00:23:06,199 Speaker 2: toast and some protein, and that's more than adequate as 529 00:23:06,240 --> 00:23:09,479 Speaker 2: a breakfast. A coffee with milk is a snack. And 530 00:23:09,520 --> 00:23:11,600 Speaker 2: if you are someone who's having what we would call 531 00:23:11,680 --> 00:23:14,000 Speaker 2: free varieties, which might be a piccolo which comes in 532 00:23:14,000 --> 00:23:16,679 Speaker 2: at sort of forty calories or even along black with 533 00:23:16,720 --> 00:23:19,120 Speaker 2: a dash of milk. Just watch how often you're having them, 534 00:23:19,119 --> 00:23:21,280 Speaker 2: because a dash of milk can very quickly become a 535 00:23:21,320 --> 00:23:24,600 Speaker 2: lot larger portion. And then in terms of caffeine, a 536 00:23:24,640 --> 00:23:26,679 Speaker 2: shot of Brewister type coffee is coming in at one 537 00:23:26,720 --> 00:23:29,840 Speaker 2: hundred milligrams of caffeine per day, and it's recommended we 538 00:23:29,880 --> 00:23:32,880 Speaker 2: have less than four hundred milligrams in total. So if 539 00:23:32,880 --> 00:23:35,200 Speaker 2: you're having a large double shot twice a day, you're 540 00:23:35,240 --> 00:23:37,720 Speaker 2: easily getting four hundred milligrams of coffee. And that's not 541 00:23:37,760 --> 00:23:40,160 Speaker 2: taking into account any cups of tea you might have, 542 00:23:40,320 --> 00:23:43,359 Speaker 2: or even green tea, dark chocolates. So it also comes 543 00:23:43,400 --> 00:23:45,480 Speaker 2: down to checking your overall caffeine. And I can't tell 544 00:23:45,480 --> 00:23:47,960 Speaker 2: you how many clients I've seen who have trouble getting 545 00:23:48,000 --> 00:23:50,119 Speaker 2: to sleep even though they're tired. And when you have 546 00:23:50,160 --> 00:23:51,960 Speaker 2: a closer look at their caffeine intake, it can be 547 00:23:52,040 --> 00:23:54,320 Speaker 2: up around six eight hundred milligrams per day. If they're 548 00:23:54,320 --> 00:23:56,639 Speaker 2: coffee and tea drinkers. 549 00:23:56,520 --> 00:23:58,920 Speaker 1: Absolutely, and even some of those like sugar free Red 550 00:23:58,920 --> 00:24:01,480 Speaker 1: Bulls and energy dunk a well, they pack a punch. 551 00:24:01,800 --> 00:24:03,280 Speaker 1: And when I used to do the weight lost clinic 552 00:24:03,320 --> 00:24:05,040 Speaker 1: at the hospital, I used to work at Zuzi, people 553 00:24:05,040 --> 00:24:09,520 Speaker 1: would walk in with those enormous ice Breaker coffee drinks, which, 554 00:24:09,760 --> 00:24:11,600 Speaker 1: oh my god, the amount of sugar and fat in them. 555 00:24:11,640 --> 00:24:14,280 Speaker 1: They're like, I think four hundred calorie bombs per bottle 556 00:24:14,359 --> 00:24:16,159 Speaker 1: or something. But the amount of caffeine in them is 557 00:24:16,280 --> 00:24:18,360 Speaker 1: enormous as well, Like I think there's two three coffees 558 00:24:18,359 --> 00:24:20,399 Speaker 1: in one of those large bottles. And then they say, 559 00:24:20,480 --> 00:24:22,000 Speaker 1: I don't eat much. I don't eat much. I don't 560 00:24:22,040 --> 00:24:24,040 Speaker 1: know why I can't lose weight because they're just drinking 561 00:24:24,119 --> 00:24:26,800 Speaker 1: their calories. So don't forget about things like iced coffees. 562 00:24:26,800 --> 00:24:28,440 Speaker 1: I mean, if you were traditionally to buy something like 563 00:24:28,480 --> 00:24:31,000 Speaker 1: an iced coffee from a coffee shop, You've got the milk, 564 00:24:31,119 --> 00:24:32,879 Speaker 1: you've got the sugar, you've got the ice cream, you've 565 00:24:32,920 --> 00:24:35,439 Speaker 1: got the cream. So I'm a fan of ice lattes 566 00:24:35,560 --> 00:24:37,840 Speaker 1: in summer SUSI, where it's just ice, a shot of 567 00:24:37,840 --> 00:24:40,240 Speaker 1: coffee and some milk. But again I agree with you 568 00:24:40,320 --> 00:24:43,240 Speaker 1: on the non dairy based milk. There's a big trend 569 00:24:43,240 --> 00:24:45,919 Speaker 1: towards them, particularly almond milk. A lot of people purely 570 00:24:45,960 --> 00:24:48,320 Speaker 1: use almond milk for the sake that's low calories, and yeah, 571 00:24:48,320 --> 00:24:50,040 Speaker 1: some of the brands in the supermarket can be as 572 00:24:50,040 --> 00:24:52,720 Speaker 1: well as forty calories for a cup of unsweetened almond milk, 573 00:24:52,760 --> 00:24:54,719 Speaker 1: which is great if you're trying to you know, put 574 00:24:54,720 --> 00:24:57,159 Speaker 1: yourself in a calorie deficit and watch those calories. But 575 00:24:57,320 --> 00:25:00,639 Speaker 1: at the coffee shops, generally the almond milk is, you know, 576 00:25:00,720 --> 00:25:03,160 Speaker 1: heavier calories than the actual skim milk. So I turn 577 00:25:03,200 --> 00:25:05,920 Speaker 1: a lot of clients away from like a large so 578 00:25:06,040 --> 00:25:08,439 Speaker 1: for example, large almond milk flat white down to a 579 00:25:08,480 --> 00:25:11,040 Speaker 1: medium skinny flat white because this skim milk actually has 580 00:25:11,200 --> 00:25:13,840 Speaker 1: less calories than the almond milk, which so many people 581 00:25:13,840 --> 00:25:16,600 Speaker 1: don't seem to understand because they do use that sweetened 582 00:25:16,600 --> 00:25:19,359 Speaker 1: almond milk in the Barista brand to make it nice 583 00:25:19,400 --> 00:25:21,399 Speaker 1: and frothy and that sort of thing as well. So 584 00:25:21,520 --> 00:25:23,359 Speaker 1: just be super wary of that if you are someone 585 00:25:23,440 --> 00:25:25,480 Speaker 1: choosing a plant based milk. I tend to get my 586 00:25:25,560 --> 00:25:27,720 Speaker 1: coffees on soy milk. I don't do well with too 587 00:25:27,800 --> 00:25:30,080 Speaker 1: much milk, SUSI and I just like the nuttiness of 588 00:25:30,119 --> 00:25:32,040 Speaker 1: the soy and of course the protein in there as well, 589 00:25:32,080 --> 00:25:34,760 Speaker 1: because I use that as a snack choice. Medium size 590 00:25:34,840 --> 00:25:37,439 Speaker 1: soy coffee actually keeps me quite full. So I think 591 00:25:37,520 --> 00:25:39,480 Speaker 1: that that's a really good option. Is either a skim 592 00:25:39,480 --> 00:25:41,480 Speaker 1: milk or a soy based milk is probably my two 593 00:25:41,480 --> 00:25:44,520 Speaker 1: preferences in terms of coffee. And then make sure as well, 594 00:25:44,640 --> 00:25:46,919 Speaker 1: Again a lot of our listeners are female based. A 595 00:25:46,920 --> 00:25:49,360 Speaker 1: lot of younger females have low iron levels. Keep your 596 00:25:49,359 --> 00:25:52,200 Speaker 1: tea and coffee away from your meals because it can 597 00:25:52,240 --> 00:25:54,679 Speaker 1: interfere with iron absorption in your meals. The tannins and 598 00:25:54,720 --> 00:25:57,240 Speaker 1: tea and coffee, even if it's decalf can actually interfere 599 00:25:57,240 --> 00:25:59,159 Speaker 1: with some of the neutrient absorptions in your meal. So 600 00:25:59,320 --> 00:26:01,800 Speaker 1: I'm a big fan using tea and coffees as sort 601 00:26:01,840 --> 00:26:04,000 Speaker 1: of like mini meals like morning teas and afternoon teas 602 00:26:04,000 --> 00:26:07,480 Speaker 1: with my clients rather than with meals, because again, it 603 00:26:07,520 --> 00:26:09,960 Speaker 1: just helps with with absorption of some of those nutrients. 604 00:26:10,359 --> 00:26:12,520 Speaker 1: I was going to say, a milk coffee is a snack. 605 00:26:12,600 --> 00:26:14,359 Speaker 1: It's not just an extra. It is a snack. 606 00:26:14,440 --> 00:26:15,960 Speaker 2: But you had a good case study of a client 607 00:26:15,960 --> 00:26:17,720 Speaker 2: who didn't think they were having a lot of caffeine, 608 00:26:17,760 --> 00:26:19,400 Speaker 2: and yet when you had a look in the day, 609 00:26:19,520 --> 00:26:22,440 Speaker 2: they were having Because we forget tea does contain caffeine. Yes, 610 00:26:22,480 --> 00:26:24,520 Speaker 2: it's about forty milligrams if you leave the bag in 611 00:26:24,560 --> 00:26:26,760 Speaker 2: a fairly long time. So what was that client example? 612 00:26:26,800 --> 00:26:28,239 Speaker 2: You told me absolutely so. 613 00:26:28,280 --> 00:26:31,480 Speaker 1: Her goals were around fat loss and be around just fatigue. 614 00:26:31,520 --> 00:26:33,080 Speaker 1: She just felt like she'd been hit by a bus. 615 00:26:33,080 --> 00:26:34,840 Speaker 1: Every day She's like, I get eight hours of sleep, 616 00:26:35,000 --> 00:26:36,800 Speaker 1: you know, sometimes only six some days eight, but I 617 00:26:36,840 --> 00:26:39,240 Speaker 1: still wake up just exhausted. And the fact that she 618 00:26:39,320 --> 00:26:42,080 Speaker 1: was getting enough sleep on paper, the quality of the 619 00:26:42,119 --> 00:26:44,240 Speaker 1: sleep wasn't there because she was constantly waking up during 620 00:26:44,240 --> 00:26:46,560 Speaker 1: the night. She was having anywhere from eight to twelve 621 00:26:46,600 --> 00:26:49,240 Speaker 1: teas a day, so she would drink tea. This is 622 00:26:49,280 --> 00:26:51,760 Speaker 1: before she met me. She was having super low calorie 623 00:26:51,760 --> 00:26:54,040 Speaker 1: meals and the tea would fill her up, so she'd 624 00:26:54,040 --> 00:26:57,200 Speaker 1: have a cup of tea on waking, another two with breakfast, 625 00:26:57,200 --> 00:26:59,800 Speaker 1: another two between morning tea and lunch, another two with lunch, 626 00:26:59,800 --> 00:27:02,480 Speaker 1: two with after tea. A shed super low iron levels 627 00:27:02,520 --> 00:27:05,159 Speaker 1: that all that tea was just blocking and inhibiting the 628 00:27:05,160 --> 00:27:07,840 Speaker 1: absorption of iron. Be Her calories were far too low, 629 00:27:07,880 --> 00:27:10,040 Speaker 1: so no wonder she was starving. And eight to twelve 630 00:27:10,080 --> 00:27:12,440 Speaker 1: cups of tea a day is well over the recommended 631 00:27:12,480 --> 00:27:14,920 Speaker 1: intake of four hundred milligram, so no wonder she's having 632 00:27:15,119 --> 00:27:18,719 Speaker 1: trouble sleeping and not getting that deep quality sleep because 633 00:27:18,760 --> 00:27:21,440 Speaker 1: the caffeine and then all the teas are affecting that absorption. 634 00:27:21,520 --> 00:27:24,320 Speaker 1: So you absolutely can get decaf tea, which I think 635 00:27:24,400 --> 00:27:26,800 Speaker 1: is wonderful, but decaft still has the talents in there, 636 00:27:26,800 --> 00:27:29,520 Speaker 1: so still I recommend keeping that away from your meals 637 00:27:29,560 --> 00:27:31,919 Speaker 1: to help with that iron absorption as well. So some 638 00:27:32,000 --> 00:27:35,000 Speaker 1: simple things people at home can think about, but for 639 00:27:35,080 --> 00:27:38,120 Speaker 1: most people, about two standard coffees a day I think 640 00:27:38,160 --> 00:27:41,240 Speaker 1: would be the absolute maximum. If you drink coffee long 641 00:27:41,280 --> 00:27:44,120 Speaker 1: black shot of express, so absolutely fine. There's no calories 642 00:27:44,119 --> 00:27:46,280 Speaker 1: in there, so from a fat loss perspective, that's fine, 643 00:27:46,520 --> 00:27:49,600 Speaker 1: but just again be wary of your caffeine intake because 644 00:27:49,640 --> 00:27:51,479 Speaker 1: it does like a small amount of caffeine has been 645 00:27:51,480 --> 00:27:53,600 Speaker 1: shown to be really positive in the research SUSI. From 646 00:27:53,600 --> 00:27:55,960 Speaker 1: a health perspective, I think there's some benefits from a 647 00:27:55,960 --> 00:27:59,359 Speaker 1: cardiovascular perspective as well, but too much of anything is 648 00:27:59,440 --> 00:28:02,080 Speaker 1: not good, So I would say limit your probably tears 649 00:28:02,160 --> 00:28:04,480 Speaker 1: to four maximum a day, and limit your cups of 650 00:28:04,480 --> 00:28:07,320 Speaker 1: coffee to two maximum per day, particularly if you're someone 651 00:28:07,359 --> 00:28:10,399 Speaker 1: that is super sensitive to caffeine. I would say, you know, 652 00:28:10,400 --> 00:28:12,560 Speaker 1: stop having all caffeine by probably about two pm in 653 00:28:12,600 --> 00:28:14,840 Speaker 1: the afternoon if you find that you're someone that it 654 00:28:14,880 --> 00:28:16,320 Speaker 1: affects the quality of their sleep. 655 00:28:17,040 --> 00:28:19,520 Speaker 2: And of course green tea does contain caffeine because we 656 00:28:19,640 --> 00:28:21,320 Speaker 2: think of it as a herbal, but there is a 657 00:28:21,359 --> 00:28:23,359 Speaker 2: good caffeine load in that. So you can get decaf 658 00:28:23,520 --> 00:28:25,840 Speaker 2: varieties of black tea and green tea, and if you 659 00:28:25,880 --> 00:28:27,880 Speaker 2: are quite sensitive, that's the way, because really it's only 660 00:28:27,960 --> 00:28:31,440 Speaker 2: pure herbals that don't have the caffeine load. So enjoy 661 00:28:31,440 --> 00:28:34,000 Speaker 2: your coffee at the right times and small where possible. 662 00:28:34,160 --> 00:28:36,440 Speaker 3: Aha, that's the tea, and it's it's. 663 00:28:36,320 --> 00:28:38,600 Speaker 1: A snack, guys, it's not a free food. Particularly it's 664 00:28:38,600 --> 00:28:41,000 Speaker 1: gotten look good at one hundred percent. 665 00:28:41,080 --> 00:28:41,480 Speaker 3: All right. 666 00:28:41,960 --> 00:28:45,160 Speaker 2: So our product discussion this week is a product I 667 00:28:45,200 --> 00:28:47,800 Speaker 2: think will resonate with a lot of our listeners because 668 00:28:48,400 --> 00:28:51,880 Speaker 2: there's been an increased range in low car pastas out there, 669 00:28:52,280 --> 00:28:55,040 Speaker 2: and specifically today we wanted to talk about the slendier 670 00:28:55,160 --> 00:28:58,280 Speaker 2: range of We've chosen the soybean or at an amee 671 00:28:58,520 --> 00:29:01,080 Speaker 2: or at a mum hae bean past varieties. Now you 672 00:29:01,120 --> 00:29:03,560 Speaker 2: may have seen these in the health food aisle for 673 00:29:03,640 --> 00:29:06,360 Speaker 2: some time. The original range of Slendeer was based on 674 00:29:06,400 --> 00:29:09,760 Speaker 2: a Konjact noodle, and that's the sort of wetter I 675 00:29:09,760 --> 00:29:11,640 Speaker 2: don't want to say slimy because it's not an overly 676 00:29:11,640 --> 00:29:15,040 Speaker 2: attractive word, but it's a wetter noodle variety that's very, 677 00:29:15,120 --> 00:29:18,320 Speaker 2: very long on carbohydrate, very high in fiber, and was 678 00:29:18,400 --> 00:29:20,480 Speaker 2: sort of one of the first players in this lower 679 00:29:20,520 --> 00:29:23,040 Speaker 2: card market. And we should say that there are reduced 680 00:29:23,040 --> 00:29:26,040 Speaker 2: carbohydrate pasta is available that are legume based in the 681 00:29:26,040 --> 00:29:28,200 Speaker 2: main section of the supermarket. That's not what we're talking 682 00:29:28,240 --> 00:29:30,600 Speaker 2: about today. We are talking about true low card pasta. 683 00:29:30,680 --> 00:29:32,800 Speaker 2: So the original was the Konjact noodle. But I'm a 684 00:29:32,800 --> 00:29:36,000 Speaker 2: big fan more recently of what we call the bean 685 00:29:36,080 --> 00:29:39,120 Speaker 2: pastas from slender And the reason I like them is 686 00:29:39,160 --> 00:29:43,040 Speaker 2: that for my clients who love to have a spaghetti 687 00:29:43,080 --> 00:29:44,880 Speaker 2: bolonnaise each week and they don't want to have it 688 00:29:44,880 --> 00:29:47,760 Speaker 2: with zucchini noodles, they really enjoy feeling like they're having 689 00:29:47,760 --> 00:29:51,320 Speaker 2: a hardy bowl of pasta. As a product, these etema 690 00:29:51,400 --> 00:29:55,200 Speaker 2: may been soybean pastas come up pretty well and they 691 00:29:55,240 --> 00:29:56,040 Speaker 2: cook pretty well. 692 00:29:56,080 --> 00:29:57,400 Speaker 3: They've got reasonably good. 693 00:29:57,280 --> 00:30:00,320 Speaker 2: Consistency in texture, it doesn't have that wet, kind of 694 00:30:00,440 --> 00:30:04,760 Speaker 2: more soggy base of the pure Conjact noodle, and nutritionally 695 00:30:04,960 --> 00:30:08,240 Speaker 2: they're just I'll read you the nutritionals. This is per 696 00:30:08,400 --> 00:30:11,600 Speaker 2: fifty gram serve. They sell in a box of about 697 00:30:11,600 --> 00:30:14,120 Speaker 2: four serves. They come between four and six dollars. If 698 00:30:14,120 --> 00:30:16,240 Speaker 2: you buy them online, they're a lot cheaper. The only 699 00:30:16,360 --> 00:30:19,000 Speaker 2: ingredient in this specific skew I've chosen, which is organic 700 00:30:19,040 --> 00:30:23,320 Speaker 2: soybean flour and water, comes in at sixty calories per serve, 701 00:30:23,400 --> 00:30:26,840 Speaker 2: seven point five grams of protein, one point seven grams 702 00:30:26,880 --> 00:30:30,200 Speaker 2: of carbohydrate, four grams of dietary fiber. Now, if we 703 00:30:30,280 --> 00:30:32,680 Speaker 2: compared that to a pasta serve, you'd be getting sort 704 00:30:32,680 --> 00:30:36,480 Speaker 2: of thirty to forty grams of carbohydrate, not dissimilar protein. 705 00:30:36,920 --> 00:30:39,280 Speaker 3: The fiber in a white pasta would be a lot lower. 706 00:30:39,520 --> 00:30:43,120 Speaker 2: But if you're someone who loves nothing more than having 707 00:30:43,160 --> 00:30:46,080 Speaker 2: pasta and including in your weekly meal plan, I'm a 708 00:30:46,080 --> 00:30:48,520 Speaker 2: big fan of these products and my clients like them. 709 00:30:48,760 --> 00:30:52,280 Speaker 2: They're palatable, they don't have an unusual fragrance around which 710 00:30:52,280 --> 00:30:56,240 Speaker 2: some of the Konjact products can have. They taste lighter, 711 00:30:56,280 --> 00:30:59,080 Speaker 2: of course than true pasta, but definitely if you like 712 00:30:59,120 --> 00:31:01,520 Speaker 2: to include that spagheta bowl in your weekly meal plan, 713 00:31:01,600 --> 00:31:04,760 Speaker 2: or you're cooking that for the kids and you specifically. 714 00:31:04,080 --> 00:31:06,240 Speaker 3: Want a low carbohydrate option for yourself. 715 00:31:06,520 --> 00:31:09,120 Speaker 2: I'm a big fan of these products, and as I said, 716 00:31:09,280 --> 00:31:12,360 Speaker 2: they're pretty liked by my clients, which are always a 717 00:31:11,800 --> 00:31:15,000 Speaker 2: good feedback in terms of what's palatable and. 718 00:31:15,000 --> 00:31:18,440 Speaker 1: What's not, and I like to lovely comment around. They 719 00:31:18,440 --> 00:31:20,880 Speaker 1: don't have a particular fragrance because let's be honest, and 720 00:31:20,920 --> 00:31:23,360 Speaker 1: let's be real, the contact noodles to meet they stink. 721 00:31:23,400 --> 00:31:25,440 Speaker 1: I can't use them. I can't even open the packet 722 00:31:25,480 --> 00:31:27,960 Speaker 1: because they stink, Susie, So I don't use them for 723 00:31:28,000 --> 00:31:30,160 Speaker 1: my cords at all. And as you mentioned, I'm a 724 00:31:30,160 --> 00:31:33,040 Speaker 1: big fan of the Polsepace pastas, but here we're specifically 725 00:31:33,040 --> 00:31:36,600 Speaker 1: talking about lower carbohydrate pasta bases. So this is very 726 00:31:36,600 --> 00:31:38,560 Speaker 1: different to what we would see in a chickpea pasta 727 00:31:38,720 --> 00:31:41,480 Speaker 1: or a bean based pasta, which is still an awesome option, 728 00:31:41,560 --> 00:31:44,360 Speaker 1: super high in protein, super high and fiber, but considerably 729 00:31:44,440 --> 00:31:47,120 Speaker 1: higher in carbohydrates. But I find it interesting when you're 730 00:31:47,160 --> 00:31:49,560 Speaker 1: reading out the per serve because if you are somebody 731 00:31:49,600 --> 00:31:51,840 Speaker 1: that loves pasta, and if we compare that to you know, 732 00:31:51,840 --> 00:31:55,480 Speaker 1: a serving of normal pasta, most people are probably having two, 733 00:31:55,640 --> 00:31:58,840 Speaker 1: three four times the amount of pasta that they probably 734 00:31:58,880 --> 00:32:01,320 Speaker 1: should be recommended. So if you're someone who likes a 735 00:32:01,360 --> 00:32:04,240 Speaker 1: big bowl of pasta with your bolon a sauce, and 736 00:32:04,320 --> 00:32:06,120 Speaker 1: this is probably a really really good option, so you 737 00:32:06,160 --> 00:32:08,480 Speaker 1: still feel like you're having the volume of pasta is 738 00:32:08,600 --> 00:32:12,080 Speaker 1: just significantly lower in carbohydrates. But my preference, SUSI, is 739 00:32:12,160 --> 00:32:14,400 Speaker 1: just to beat the real deal, and I'll happily sacrifice 740 00:32:14,440 --> 00:32:16,680 Speaker 1: and have a much smaller amount of pasta so that 741 00:32:16,720 --> 00:32:18,720 Speaker 1: I can actually have what I would call like real 742 00:32:18,760 --> 00:32:21,000 Speaker 1: based pasta. I honestly haven't tried this one, so I 743 00:32:21,040 --> 00:32:22,960 Speaker 1: don't know. I probably should give it a whorld before 744 00:32:23,000 --> 00:32:25,400 Speaker 1: I make any comments around it. But I do really 745 00:32:25,400 --> 00:32:28,400 Speaker 1: think it is a great product for particularly diabetics and 746 00:32:28,480 --> 00:32:31,800 Speaker 1: people who like to eat a larger volume of pasta, 747 00:32:32,160 --> 00:32:34,239 Speaker 1: because I do think that the carbohydrate content and the 748 00:32:34,240 --> 00:32:36,840 Speaker 1: calorie content is quite low in this, and the protein's great, 749 00:32:36,880 --> 00:32:39,400 Speaker 1: and so's the fiber, and it is gooden free as well, 750 00:32:39,440 --> 00:32:41,160 Speaker 1: and it's organic as well, so I think that there's 751 00:32:41,160 --> 00:32:42,800 Speaker 1: some house benefits there as well. 752 00:32:43,600 --> 00:32:46,680 Speaker 2: They got some great discounts on the online store where 753 00:32:46,680 --> 00:32:48,400 Speaker 2: you can buy in bulk and they're quite a lot cheaper. 754 00:32:48,560 --> 00:32:51,400 Speaker 2: So they're available in both the healthy sections of all 755 00:32:51,400 --> 00:32:55,000 Speaker 2: these and coals and quite easy to get. But I 756 00:32:55,040 --> 00:32:57,000 Speaker 2: do recommend going on that website because you can buy 757 00:32:57,040 --> 00:32:59,160 Speaker 2: them straight to your house and you get a good discount, 758 00:32:59,240 --> 00:33:01,640 Speaker 2: So it's Slendier dot com. But we'll put a link 759 00:33:01,680 --> 00:33:04,280 Speaker 2: in there to our notes and on our Instagram page 760 00:33:04,320 --> 00:33:07,560 Speaker 2: the Nutrition Couch podcast, So keep sending us your messages 761 00:33:07,600 --> 00:33:09,600 Speaker 2: and your dms because we're using those to guide a 762 00:33:09,600 --> 00:33:12,320 Speaker 2: lot of our segments each week. It's really great to 763 00:33:12,360 --> 00:33:14,440 Speaker 2: hear your feedback, and if you have tried that product 764 00:33:14,800 --> 00:33:16,520 Speaker 2: and have any tips for using it all like it, 765 00:33:16,640 --> 00:33:18,520 Speaker 2: let us know because we'd love to see your recipes 766 00:33:18,560 --> 00:33:21,920 Speaker 2: that you make using them. All right, for our final segment, 767 00:33:22,160 --> 00:33:24,520 Speaker 2: we've talked about coffee, we've talked about pasta, we've talked 768 00:33:24,520 --> 00:33:26,800 Speaker 2: about fat loss. Doesn't get more exciting than that, does 769 00:33:26,840 --> 00:33:29,320 Speaker 2: it in the world of nutrition. But this was from 770 00:33:29,360 --> 00:33:31,800 Speaker 2: a listener question about fat and this resonated with me 771 00:33:31,840 --> 00:33:35,560 Speaker 2: because when I studied about twenty five years ago, it 772 00:33:35,720 --> 00:33:37,960 Speaker 2: was in the height of the low fat era. So 773 00:33:38,000 --> 00:33:40,720 Speaker 2: we were taught to count fat, we were sticking to 774 00:33:40,760 --> 00:33:42,720 Speaker 2: low fat amounts. And so this is obviously a listener 775 00:33:42,720 --> 00:33:45,560 Speaker 2: who's a similar ilk to myself. And she says, I 776 00:33:45,600 --> 00:33:47,600 Speaker 2: grew up being told that I should stick to forty 777 00:33:47,680 --> 00:33:50,640 Speaker 2: grams of fat per day. But I've noticed if I 778 00:33:50,800 --> 00:33:53,880 Speaker 2: use extraversion olive oil and have nuts, I already reached 779 00:33:53,880 --> 00:33:57,320 Speaker 2: this amount. I find fat confusing, particularly when I look 780 00:33:57,360 --> 00:34:00,000 Speaker 2: at ceed grain breads, which can also seem quite high 781 00:34:00,080 --> 00:34:02,960 Speaker 2: and fat. In this day and age, how much fat 782 00:34:03,000 --> 00:34:05,000 Speaker 2: is too much? And I thought, again, this is a 783 00:34:05,040 --> 00:34:08,000 Speaker 2: great discussion point, because I'm a little bit like you 784 00:34:08,120 --> 00:34:10,720 Speaker 2: Leanne in the sense that I will work off percentages 785 00:34:10,760 --> 00:34:13,719 Speaker 2: of calories that my clients are consuming, and I like 786 00:34:13,760 --> 00:34:16,919 Speaker 2: between twenty to thirty percent fat and total in fat 787 00:34:16,960 --> 00:34:20,839 Speaker 2: amounts that translates usually to anywhere between say fifty up 788 00:34:20,840 --> 00:34:23,000 Speaker 2: to about eighty grams of fat, depending on how active 789 00:34:23,040 --> 00:34:25,200 Speaker 2: my clients are and how tall they are. I do 790 00:34:25,239 --> 00:34:27,200 Speaker 2: think forty is a little bit on the low side, 791 00:34:27,320 --> 00:34:29,520 Speaker 2: or I don't get clients to count fat, but I 792 00:34:29,560 --> 00:34:31,799 Speaker 2: will count, say three to four serves of good fat 793 00:34:31,840 --> 00:34:34,160 Speaker 2: per day, which would come from a server of extra 794 00:34:34,239 --> 00:34:37,799 Speaker 2: virgin olive oil, A handful of say ten, maybe fifteen nuts, 795 00:34:37,880 --> 00:34:40,440 Speaker 2: or maybe some avocado, and of course things like oilyfish 796 00:34:40,520 --> 00:34:43,000 Speaker 2: we get it as well. So roughly three to four 797 00:34:43,040 --> 00:34:44,840 Speaker 2: serves is more than enough for most people. But of 798 00:34:44,880 --> 00:34:46,919 Speaker 2: course where most of my clients are getting their fat 799 00:34:46,920 --> 00:34:50,839 Speaker 2: from is from cheese, chocolate treats, banana bread, and straight 800 00:34:50,880 --> 00:34:53,120 Speaker 2: away you're getting twenty thirty grams of fat per serve. 801 00:34:53,239 --> 00:34:55,759 Speaker 2: So definitely, in my experience, my clients are not having 802 00:34:55,800 --> 00:34:57,719 Speaker 2: too much good fat. They're having too much of the 803 00:34:57,800 --> 00:34:59,560 Speaker 2: bad fat, and then they're not getting enough of the 804 00:34:59,560 --> 00:35:01,879 Speaker 2: good ones as part of their overall balance each day. 805 00:35:03,160 --> 00:35:05,439 Speaker 1: I think definitely the whole you know, fat is back 806 00:35:05,719 --> 00:35:07,360 Speaker 1: in the last couple of years, you know, five or 807 00:35:07,400 --> 00:35:09,200 Speaker 1: so years is definitely. I don't think we have a 808 00:35:09,239 --> 00:35:12,120 Speaker 1: problem eating enough fat. I think for most of us 809 00:35:12,239 --> 00:35:14,640 Speaker 1: trying to achieve a calorie deficit, we're eating too much fat. 810 00:35:14,680 --> 00:35:16,400 Speaker 1: But I would say that if you are someone who's 811 00:35:16,440 --> 00:35:18,680 Speaker 1: tracking and measuring and that's your jam and that's what 812 00:35:18,719 --> 00:35:22,000 Speaker 1: you enjoy, make sure an absolute minimum you were getting 813 00:35:22,000 --> 00:35:25,719 Speaker 1: in zero point eight grams of fat per kilogram, And 814 00:35:25,760 --> 00:35:28,160 Speaker 1: I think that's so for example, if you were you know, 815 00:35:28,200 --> 00:35:31,640 Speaker 1: seventy five kilos, that would be at least sixty grams 816 00:35:31,640 --> 00:35:34,120 Speaker 1: of fat at an absolute minimum. We need that for 817 00:35:34,280 --> 00:35:37,920 Speaker 1: some cellular processes, hair, skin, nails, cellular health, all that 818 00:35:37,960 --> 00:35:39,919 Speaker 1: sort of thing, so it is incredibly important. We can't 819 00:35:39,960 --> 00:35:42,399 Speaker 1: have an ultra low fat diet. We know that fat 820 00:35:42,440 --> 00:35:44,879 Speaker 1: is incredibly important, but you're right, when you're looking at 821 00:35:44,920 --> 00:35:47,239 Speaker 1: calories and trying to control your calorie deficit, that's one 822 00:35:47,239 --> 00:35:49,160 Speaker 1: of the easiest things to drop out because it is 823 00:35:49,200 --> 00:35:52,080 Speaker 1: so energy dense. So gram for gram, fat contains more 824 00:35:52,120 --> 00:35:55,120 Speaker 1: than double the calories that protein and carbohydrates do. So 825 00:35:55,200 --> 00:35:57,080 Speaker 1: fat is something that we want to watch, but we 826 00:35:57,320 --> 00:35:59,359 Speaker 1: really really want to make sure that fat is coming 827 00:35:59,360 --> 00:36:04,280 Speaker 1: from good sources such as extraversion, olive oil, nut seeds, avocados, salmon, 828 00:36:04,880 --> 00:36:07,239 Speaker 1: greeny breads, and that sort of thing. So I think 829 00:36:07,239 --> 00:36:09,680 Speaker 1: it's better to talk in percentages like you mentioned, Susie, 830 00:36:09,920 --> 00:36:12,440 Speaker 1: rather than grams of fat, because everybody is so different. 831 00:36:12,440 --> 00:36:15,000 Speaker 1: If someone's listening in their sixty kilos versus someone's listening 832 00:36:15,040 --> 00:36:17,160 Speaker 1: and there a one hundred and sixty kilos, the grams 833 00:36:17,160 --> 00:36:19,200 Speaker 1: of fat each day isn't really going to matter. So 834 00:36:19,760 --> 00:36:21,719 Speaker 1: the majority of my clients who are actively trying to 835 00:36:21,760 --> 00:36:24,200 Speaker 1: lose weight or fat loss, I'm sort of around that 836 00:36:24,239 --> 00:36:26,359 Speaker 1: twenty to thirty percent, just like you are. And if 837 00:36:26,360 --> 00:36:29,520 Speaker 1: someone's more maintenance, I'm probably upwards around sort of that 838 00:36:29,560 --> 00:36:32,719 Speaker 1: thirty thirty five percent fat in total, And if they're 839 00:36:32,719 --> 00:36:35,320 Speaker 1: actively trying to gain weight, that's where i'd ramp up fat, 840 00:36:35,400 --> 00:36:38,239 Speaker 1: you know, thirty forty percent. Because fat is so energy dense, 841 00:36:38,280 --> 00:36:40,399 Speaker 1: it's the best nutrient to add more of if you're 842 00:36:40,440 --> 00:36:43,160 Speaker 1: actively trying to gain weight, particularly if you've got younger 843 00:36:43,239 --> 00:36:46,000 Speaker 1: kids or you know, grandparents or that sort of thing, 844 00:36:46,000 --> 00:36:48,839 Speaker 1: who are losing weight unintentionally. Fat is a really simple area. 845 00:36:48,880 --> 00:36:51,560 Speaker 1: You just drizzle lots of extraversion olive oil over everything, 846 00:36:51,760 --> 00:36:55,080 Speaker 1: put nut seeds, peanut butter, tasteless oils, that sort of 847 00:36:55,080 --> 00:36:57,239 Speaker 1: thing into all your recipes, and it's a really really 848 00:36:57,239 --> 00:36:59,440 Speaker 1: easy way to get in a lot of calories, particularly 849 00:36:59,440 --> 00:37:01,640 Speaker 1: for fuss eating kids who might be losing weight, or 850 00:37:01,680 --> 00:37:05,439 Speaker 1: elderly grandparents who again might intentionally be losing weight because 851 00:37:05,440 --> 00:37:07,279 Speaker 1: they're forgetting to eat, or they're just you know, their 852 00:37:07,320 --> 00:37:09,800 Speaker 1: appetites low and they're at risk of malnutrition. So I 853 00:37:09,840 --> 00:37:12,919 Speaker 1: think that's definitely something that if your goal is weight gain. 854 00:37:13,080 --> 00:37:15,000 Speaker 1: It's a good thing to really focus on because you 855 00:37:15,000 --> 00:37:16,759 Speaker 1: can get a lot of bang for your buck bite 856 00:37:16,800 --> 00:37:19,239 Speaker 1: for bite by having higher fat meals. But the right 857 00:37:19,280 --> 00:37:21,680 Speaker 1: types of fat still matter, I think, And. 858 00:37:21,800 --> 00:37:24,080 Speaker 2: I think that lends itself to our earlier discussion on 859 00:37:24,160 --> 00:37:26,520 Speaker 2: reasons people may not be achieving their fat loss goals 860 00:37:26,560 --> 00:37:29,080 Speaker 2: is that it's really easy to overdo the good fat. 861 00:37:29,160 --> 00:37:31,480 Speaker 2: So as a reference, a serve of avocado is a quarter, 862 00:37:31,680 --> 00:37:32,400 Speaker 2: not a whole one. 863 00:37:33,239 --> 00:37:34,600 Speaker 3: A server of I's not act. 864 00:37:35,520 --> 00:37:39,400 Speaker 2: It's a table sure, not a Jamie Oliver poor over everything. 865 00:37:39,760 --> 00:37:42,120 Speaker 2: You know, it's ten nuts. It's you know, a thin 866 00:37:42,280 --> 00:37:45,239 Speaker 2: sort of couple of teaspoons of peanut butter. Whereas I 867 00:37:45,560 --> 00:37:48,000 Speaker 2: have clients who are having true tablespoons of peanut butter 868 00:37:48,080 --> 00:37:51,440 Speaker 2: on their crackers or eating half an avocado in a sitting, 869 00:37:51,480 --> 00:37:53,600 Speaker 2: and you know, you're getting twenty thirty grams of fat 870 00:37:53,640 --> 00:37:56,120 Speaker 2: in one setting. So do you keep an eye on 871 00:37:56,160 --> 00:37:59,200 Speaker 2: your portion specifically if your goal is fat loss, because 872 00:37:59,200 --> 00:38:01,480 Speaker 2: sometimes we can not only be having too many treats, 873 00:38:01,480 --> 00:38:03,680 Speaker 2: which is bumping up our fat intake, but we're getting 874 00:38:03,719 --> 00:38:05,680 Speaker 2: too much of the good fat just because our portions 875 00:38:05,680 --> 00:38:08,359 Speaker 2: are a little bit liberal, because we think it's good 876 00:38:08,360 --> 00:38:08,880 Speaker 2: for us. 877 00:38:09,400 --> 00:38:12,280 Speaker 1: Particularly at cafes. You know the famous avocado on toast. 878 00:38:12,360 --> 00:38:15,520 Speaker 1: Most restaurants are using three quarters to an entire avocado 879 00:38:15,600 --> 00:38:18,279 Speaker 1: on your toes. Then they're drizzling it with extraversional level. 880 00:38:18,320 --> 00:38:19,880 Speaker 1: There's for a click, some better on top, and then 881 00:38:19,920 --> 00:38:21,760 Speaker 1: you've got some nuts and seas on top of crunch. 882 00:38:21,960 --> 00:38:24,279 Speaker 1: You've got three four five fat serves and before you 883 00:38:24,320 --> 00:38:27,880 Speaker 1: know it, you're healthy. In quotation marks, avocado on toast 884 00:38:27,920 --> 00:38:30,680 Speaker 1: is six seven hundred calories versus. You would have been 885 00:38:30,760 --> 00:38:33,799 Speaker 1: much better just probably ordering the serf of pancakes. I 886 00:38:33,800 --> 00:38:35,520 Speaker 1: mean not from it, you know, a health perspective, but 887 00:38:35,560 --> 00:38:38,800 Speaker 1: from a calorie load anyway. Just be wary of cafe meals. 888 00:38:38,800 --> 00:38:40,000 Speaker 1: They add a lot of fat. 889 00:38:40,239 --> 00:38:42,359 Speaker 2: That would be sixty grams of fat at least even 890 00:38:42,400 --> 00:38:44,960 Speaker 2: closer to eighty in one hit and one meal. Yeah, 891 00:38:45,040 --> 00:38:46,520 Speaker 2: and those thick slices of toast. 892 00:38:46,600 --> 00:38:49,200 Speaker 1: Yeah yeah, If you ordered avocado on toast, most people 893 00:38:49,200 --> 00:38:50,759 Speaker 1: will think, oh, well, I did really well with that. 894 00:38:50,800 --> 00:38:52,680 Speaker 1: I can I can have a pastry of Danish for 895 00:38:52,760 --> 00:38:54,799 Speaker 1: morning tea because I had such a healthy breakfast. So 896 00:38:55,200 --> 00:38:58,600 Speaker 1: just be super careful that even good fat contains calories 897 00:38:58,640 --> 00:39:00,239 Speaker 1: and for a lot of people, where they're going wrong 898 00:39:00,280 --> 00:39:02,879 Speaker 1: in their fat lost journey is the calorie loads too high. 899 00:39:02,920 --> 00:39:06,200 Speaker 1: Because even though you're eating quote unquote clean and good sauces, 900 00:39:06,440 --> 00:39:08,120 Speaker 1: even good baptie contains calories. 901 00:39:08,480 --> 00:39:11,359 Speaker 3: It does sadly, very sadly, very sad. 902 00:39:11,719 --> 00:39:15,840 Speaker 2: So that does bring us to the end of the 903 00:39:15,960 --> 00:39:18,760 Speaker 2: Nutrition Couch for another week. If you have not already, 904 00:39:18,800 --> 00:39:21,879 Speaker 2: please subscribe to have us delivered to your inbox each 905 00:39:21,920 --> 00:39:24,120 Speaker 2: Sunday morning, and if you could leave us a review, 906 00:39:24,160 --> 00:39:26,080 Speaker 2: that really helps us in the chart, so we'd be 907 00:39:26,120 --> 00:39:29,240 Speaker 2: really grateful. We have our Instagram and Facebook social sites 908 00:39:29,320 --> 00:39:31,480 Speaker 2: running for any feedback or questions, and we'd love to 909 00:39:31,520 --> 00:39:34,480 Speaker 2: hear from you at the Nutrition Couch podcast and we 910 00:39:34,480 --> 00:39:37,080 Speaker 2: will see you same time, same place next Sunday. 911 00:39:37,280 --> 00:39:50,160 Speaker 1: Thanks for listening, Thanks for listening, guys,