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Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome

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Speaker 1: to the Nutrition Caut, a weekly podcast from two of

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Speaker 1: US Stralia's leading dieticians, bringing you everything that is new

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Speaker 1: in the worlds of nutrition, diets and good food from

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Speaker 1: the Nutrition Cats. Today, fat loss. We hear about it

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Speaker 1: all the time, but why is it so difficult? We

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Speaker 1: discuss the most common barriers to sustainable fat loss and

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Speaker 1: how to take control. Our clinic question of the week

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Speaker 1: is about coffee. How much is too much? What is

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Speaker 1: the healthiest order? And can you still enjoy your favorite

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Speaker 1: caffeine hit if you are trying to lose weight. In

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Speaker 1: today's product segment, we take a deep dive into the

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Speaker 1: growing range of low card pastas you can find in

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Speaker 1: supermarkets that actually taste pretty good. And our listener question

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Speaker 1: is about good fat, how much is too much? And

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Speaker 1: how do you get the balance in your own diet? Right?

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Speaker 1: But to kick us off today, Leenn, what is the

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Speaker 1: latest on your house?

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Speaker 2: Red O's Ah, Yes, so exciting. So we are working

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Speaker 2: with our architect at the moment, who I think about

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Speaker 2: two weeks ago presented us with a few different options.

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Speaker 2: One was sort of like a moderate renovation, one was

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Speaker 2: a large scale renovation and the other one was a

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Speaker 2: new build option. And just the way I think the

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Speaker 2: building market is, maybe in Brisbane, maybe really across Australia,

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Speaker 2: and the fact that our renovation options were going to

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Speaker 2: need a lot of excavations. We've got a super sloped

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Speaker 2: block which we would need to cut into some of that,

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Speaker 2: which is just got to be huge money. The renovation

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Speaker 2: option was almost coming up as expensive or only you know,

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Speaker 2: twenty thirty grand less than which it sounds like a

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Speaker 2: lot of money, but when you're thinking about a whole

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Speaker 2: house build, it's actually a very small amount. Was coming

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Speaker 2: up very similar price to the brand new build option.

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Speaker 2: So we're actually leaning towards the new build option now.

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Speaker 2: So we're talking with an architect more about refining those plans.

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Speaker 2: So I'm thinking we might go more towards the new

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Speaker 2: build instead of the full scale renovation. So that's exciting.

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Speaker 1: It like, is this like a five year plan? It

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Speaker 1: sounds you know, this is.

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Speaker 2: Where we were like, so can we start building by

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Speaker 2: the end of the year, And the architects like deep

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Speaker 2: Breast Swallow, He's like probably next year at the most.

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Speaker 1: Here, like your mother in law exactly.

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Speaker 2: Yeah, I know, we're very lucky to live with family

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Speaker 2: and get on very well with her, So very fortunate there.

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Speaker 2: And in my makeshift office here at the moment, I've

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Speaker 2: just nabbed one of her spare bedrooms and turned that

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Speaker 2: into my office. So now we're doing well. But yeah,

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Speaker 2: hopefully fingers crossed it we can start building maybe later

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Speaker 2: this year, early next year. That'll be good, I think.

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Speaker 2: But yeah, it's exciting enough for you getting to build

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Speaker 2: things and design things, and you know, saying I want

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Speaker 2: lots of light into my office, and I want lots

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Speaker 2: of fresh air through the house, like it's really it's

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Speaker 2: nice to have that, Whereas in the house that we

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Speaker 2: have at the moment, it's just a very the build's

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Speaker 2: a bit disjointed, and the rooms are very very small,

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Speaker 2: and things are quite dark, like the kitchen's at the

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Speaker 2: back of the house, so it's quite dark where the

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Speaker 2: sun comes in through the front of the house. So

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Speaker 2: just the design that he's managed to build this is

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Speaker 2: more that you know, the C shaped design. So there's

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Speaker 2: like a central courtyard in the middle of the house,

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Speaker 2: which is beautiful. There's a lot of light and air

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Speaker 2: through to the back of the house as well, So

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Speaker 2: very exciting time for us. But we you know, we

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Speaker 2: honestly thought we'd sort of be nearly moved in by now,

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Speaker 2: so things are taken a little bit longer than expected.

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Speaker 2: But it's a really exciting journey.

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Speaker 1: Well, it's good to have long term goals.

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Speaker 2: You know.

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Speaker 1: We're often talking to clients about short long term and

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Speaker 1: this is definitely one of the longer term, higher order

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Speaker 1: goals that we have for yourself, and every so often

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Speaker 1: we'll check in on see that progress of that reno

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Speaker 1: and tap away. So if your journey is in line

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Speaker 1: with long term goals, listen to Leanne's Hands Relationship project

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Speaker 1: and you can identify and if.

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Speaker 2: You guys are interested, I'm more than happy to pop

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Speaker 2: up some ideas and plans and that sort of thing

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Speaker 2: as we go along on the Nutrition Couch podcast on

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Speaker 2: Instagram or Facebook. If you guys are interested, just send

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Speaker 2: us a couple of comments and messages and let us know.

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Speaker 2: And it can be a mix of nutrition, wellness and

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Speaker 2: some house house.

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Speaker 1: And your interior design. I think it's great. I love

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Speaker 1: it absolutely yes. All right, Well, moving on to our topic,

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Speaker 1: our real topic of interest as opposed to Leanne's Housepreado.

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Speaker 1: We thought that it was time on the Nutrition Couch

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Speaker 1: for chat about weight loss, and we like to talk

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Speaker 1: about specifically fat loss because there is a big difference

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Speaker 1: between weight and fat loss, and because both you and

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Speaker 1: I spend I guess ninety one hundred percent of our

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Speaker 1: time working with clients on who have this goal, I

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Speaker 1: thought it was a good opportunity to have a bit

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Speaker 1: of a chat about weight loss and fat loss and

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Speaker 1: put some perspective onto it. What is the process involved?

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Speaker 1: And then I guess more specifically, where do clients tend

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Speaker 1: to go wrong when it comes to getting those long

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Speaker 1: term results. So just to kick us off, I'll give

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Speaker 1: a little bit of background on the physiology of fat metabolism,

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Speaker 1: which is another word for fat burning. And it's interesting

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Speaker 1: to most people that when we're sitting at rest, we're

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Speaker 1: always burning a different percentage of energy. We're not just

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Speaker 1: burning carbohydrate or just burning fat. When we're sitting around

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Speaker 1: like today when we're doing the podcast, we're burning a

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Speaker 1: percentage of fat and a percentage of carbohydrate. And then

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Speaker 1: what happens is as our energy output increases, those proportions

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Speaker 1: of calories that we're burning change over time, and when

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Speaker 1: we're initially exercising, we're actually burning a higher proportion of

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Speaker 1: carbohydrate from our muscles. Our muscles and our livers store

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Speaker 1: carbohydrate to ensure that the brain always has a readily

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Speaker 1: available source of fuel. And then as our calorie amount

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Speaker 1: increase is the result of movement, and when we put

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Speaker 1: in extra activity to burn more calories, overall that proportion

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Speaker 1: of carbohydrate and fat, you have a greater proportion of

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Speaker 1: fat mass burn. So when you start a calorie controlled

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Speaker 1: diet where you're creating a calorie deficit, as we've spoken

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Speaker 1: about before, either via your food or an increasing physical activity,

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Speaker 1: what happens is over a couple of days, you burn

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Speaker 1: through some of those stores of carbohydrates, and the average

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Speaker 1: person's got a day or two worth of carbohydrates stored,

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Speaker 1: and larger people have more carbohydrate store because they have

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Speaker 1: larger muscle mass and larger body frames, So it takes

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Speaker 1: a few days for them to deplete that carbohydrate, and

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Speaker 1: then the body has to work that bit harder to

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Speaker 1: mobilize some of these fat stores to have that fat

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Speaker 1: available to be burnt. And so that's why initially when

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Speaker 1: someone's starting a calorie controlled or exercise program. They might

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Speaker 1: lose more weight initially as those glycogen stores of carbohydrate

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Speaker 1: are depleted, and then the fat process of burning fat

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Speaker 1: over time time reduces. So initially, when we're changing calorie loads,

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Speaker 1: we tend to get some drops on the scales. And

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Speaker 1: then what our goal as dietitians is to get that

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Speaker 1: person burning feel more effectively, burning more calories through exercise,

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Speaker 1: and then keeping an eye on their calorie requirements to

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Speaker 1: make sure that their body as it loses weight and

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Speaker 1: becomes more efficient burning energy. At times, they might actually

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Speaker 1: need more calories to get that change. So the way

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Speaker 1: I would describe it is with my clients, I will

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Speaker 1: try and reduce calories initially, get them physically active and

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Speaker 1: get that half a killer a week, sometimes a little

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Speaker 1: bit more for larger people. And then over four six,

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Speaker 1: eight weeks, as their weight loss slows down, is that

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Speaker 1: full fat metabolism's happening, so they're burning more fat. I

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Speaker 1: want to get them more active and more efficient at

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Speaker 1: burning calories over time. But definitely there are some patterns

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Speaker 1: that come with clients where they do well initially and

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Speaker 1: then inevitably they hit a block and things stop. So

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Speaker 1: I thought it would be timely to talk about some

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Speaker 1: of those key blocks that come up time and time again.

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Speaker 1: And this may be you if you feel like you're

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Speaker 1: trying really hard with your diet but you're not getting

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Speaker 1: those results. But before we move into that, is there

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Speaker 1: anything else you want to add about that process of

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Speaker 1: fat loss and why it's a process over time.

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Speaker 2: I think just an important point to really bring home

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Speaker 2: for our listener, Susie, is when we talk about fat burning,

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Speaker 2: because you see it all the time on social media.

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Speaker 2: So for me, the only way that humans can burn

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Speaker 2: fat is through a calorie deficit. We know that from

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Speaker 2: the science. A ketogenic diet is not fat burning. An

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Speaker 2: intimate and fasting diet is not fat burning. You cannot

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Speaker 2: take fat burning pills or powders, and no one food

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Speaker 2: burns fat any more than any other food. Some foods

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Speaker 2: may be better off on apatabolisms in terms of protein,

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Speaker 2: but they're not fat burning foods. And so a lot

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Speaker 2: of people will say, oh, I should do a katogenic

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Speaker 2: diet because it's a fat burning diet. No, the reason

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Speaker 2: that you burn fat with a ketogenic diet is because

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Speaker 2: you become Most people aim towards a calorie deficit. So

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Speaker 2: because a ketogenic diet can, in some people, suppress your

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Speaker 2: appetite a little bit more. Therefore you're eating slightly less calories.

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Speaker 2: Therefore you're in a calorie deficit, and that creates the

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Speaker 2: fat burning. Just the fact that you're eating a ton

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Speaker 2: of fat and minimal carbohydrates does not put you into

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Speaker 2: a fat burning state. I think that's something that's really

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Speaker 2: important to remember. Same with intimate and fasting.

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Speaker 1: You do not.

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Speaker 2: Become this fat burning machine because you're doing intimate fasting

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Speaker 2: or because you don't eat before twelve pm. You have

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Speaker 2: fat burning and fat metabolism because intimate investing creates a

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Speaker 2: calorie deficit. Because you've got a smaller window of eating,

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Speaker 2: therefore you have less time to eat, you eat less food,

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Speaker 2: and most people achieve a calorie deficit that way. Pills, powders,

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Speaker 2: fat burning things like that you see in supplement shops,

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Speaker 2: big fat waste of money, don't even go there. So

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Speaker 2: I think that that's an important point. So easy to

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Speaker 2: bring home about fat burning is that the only way

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Speaker 2: to achieve fat burning is through a calorie deficit. It

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Speaker 2: doesn't mean we have to calculate our calories a lot

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Speaker 2: of people say, well, how do I achieve the calorie

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Speaker 2: deficit without catting calories? You can work with a professional.

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Speaker 2: That is why there are nutritioners and dieticians available. If

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Speaker 2: you've got problems with your teeth, you go to a dentist.

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Speaker 2: If your car's broken, you get a mechanic. If you

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Speaker 2: need help with your nutrition, you should one hundred percent

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Speaker 2: go and see a nutritionist or a dietitian, particularly if

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Speaker 2: you have that background in disordered eating, or you're just

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Speaker 2: you know, you're not sure what to do with your calories,

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Speaker 2: You're not sure what has set them, You're not sure

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Speaker 2: to how to create a deficit in your meal plan

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Speaker 2: without actively plugging everything into an app. And even if

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Speaker 2: you do that then you're still not getting results either.

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Speaker 2: So this is a big plug to actually work one

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Speaker 2: on one with nutritionists and a dietitian. And I feel

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Speaker 2: like people are so resistant to spending money on that

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Speaker 2: because everything's free online. But if you're someone who feels

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Speaker 2: like they're doing all the right things, or they've tried

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Speaker 2: everything and nothing works, that's your push, I guess to

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Speaker 2: go and book in with a qualified nutritionist or a

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Speaker 2: dietitian to actually set you on the right path and

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Speaker 2: make this journey a lot easier than what you've been

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Speaker 2: doing so far.

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Speaker 1: Well, I think the take home message for me from

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Speaker 1: that is that it's a process, and what you start

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Speaker 1: with in terms of the calorie deficit will change over

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Speaker 1: time according to where you're at with your that loss journey.

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Speaker 1: So there's a big difference between someone who wants to

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Speaker 1: five or ten kilos of body fat compared to someone

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Speaker 1: who needs or wants to lose twenty to thirty. It

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Speaker 1: will not remain constant. It's about that constant change, and

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Speaker 1: if you think of your body like a machine, it's

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Speaker 1: about getting it working the right way, and then as

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Speaker 1: it becomes more efficient, changing the variables around again, and

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Speaker 1: as your body gets used to burning a certain amount

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Speaker 1: of calories, you have to constantly challenge and change it

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Speaker 1: to keep the process. So the benefits when it comes

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Speaker 1: to having someone monitor or progress, particularly when the goal

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Speaker 1: is a larger weight loss over time, is that it

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Speaker 1: will keep the variables changing, so you get continual fat

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Speaker 1: loss on the scales. And one of the best examples

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Speaker 1: I can think of to demonstrate this is when I've

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Speaker 1: seen clients who have been on a low carb diet

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Speaker 1: and lost a lot of weight. Now that might have

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Speaker 1: been via a strict shake program, or they might have

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Speaker 1: done a keto diet, but it's been very very strict

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Speaker 1: for a set period of time. So in their mind

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Speaker 1: they've lost a lot of weight. And when they were

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Speaker 1: compliant with that program, which was also created a significant

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Speaker 1: calorie deficit for a long period of time, they have

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Speaker 1: lost that ten twenty thirty kilos. But the issue is

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Speaker 1: when they go back to eating normal food again, which

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Speaker 1: has some carbohydrate in it. Because the body hasn't been

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Speaker 1: used to having that load of fuel, it's become less

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Speaker 1: efficient at burning. And that best demonstrates people who have

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Speaker 1: been really really successful once or twice before on very

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Speaker 1: strict diets and then all of a sudden, it no

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Speaker 1: longer works. And it no longer works because we haven't

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Speaker 1: taught that body to become more efficient at burning, and

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Speaker 1: so they've starved themselves and that's had a significant impact

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Speaker 1: on metabolic rate. And now our job is to rehab

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Speaker 1: and teach that body to burn fat again. So that's

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Speaker 1: why that process aspect is most important. But this is all.

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Speaker 1: We could talk about this all day, but I think

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Speaker 1: the key thing for people listening is that we want

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Speaker 1: to give you practical strategies that you can take into

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Speaker 1: your lives. So these are some of the reasons I

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Speaker 1: find that clients are not successful with their weight loss

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Speaker 1: goals a long term. And the first one I'm going

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Speaker 1: to throw out there, and you have ones that spring

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Speaker 1: to mind straightaway as early in is that my clients

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Speaker 1: go on and then completely off their program. So they're

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Speaker 1: really good at keeping things really struction and reasonably strict

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Speaker 1: in the week, so they'll have a great protein rich breakfast,

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Speaker 1: they'll have a lunch with lots of salad and vegetables,

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Speaker 1: they'll pack their snacks in the afternoon so they're not tempted,

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Speaker 1: and then they'll have portion control amount of meat or

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Speaker 1: chicken or fish with loads of veggies at night. But

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Speaker 1: then because they've felt so strict in the week, they

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Speaker 1: then completely go off track and they literally just eat

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Speaker 1: their way on huge volumes of food through the weekend.

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Speaker 1: So they might go out and have a large brunch

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Speaker 1: at a cafe and large juice, and then they'll have

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Speaker 1: takeaway or uber eats for lunch or for dinner, and

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Speaker 1: they've gone from consuming a calorie control plan of fourteen

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Speaker 1: fifteen hundred calories to two or three thousand calories on

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Speaker 1: the weekend. And it's this difference between being on and

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Speaker 1: off the program that drives me crazy because that two

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Speaker 1: or three days of overeating completely undoes all the work

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Speaker 1: that I've geared up for in the week. And so

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Speaker 1: one of the messages is that sure, by all means

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Speaker 1: you can have a high calorie meal or two, but

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Speaker 1: it's definitely not writing off whole days of intake where

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Speaker 1: you're grossly over consuming calories because our bodies just don't

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Speaker 1: cope with that difference. So the more consistent you can

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Speaker 1: keep your program over a longer period of time if

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Speaker 1: you need to lose a significant amount of weight, the

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Speaker 1: easier it will be to not undo all that damage

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Speaker 1: in the week.

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Speaker 2: And for me, I really think it's about thinking about

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Speaker 2: it from a long term approach, particularly if you're not

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Speaker 2: working with a professional, because the professional can help you

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Speaker 2: reintroduce calories and carbohydrates and things that you may have

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Speaker 2: reduced right down in a slow, controlled manners that you

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Speaker 2: don't regain all the weight back. But what happens to

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Speaker 2: most people is they lose a five killers the ten

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Speaker 2: to twenty whatever. Then they go back to their usual

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Speaker 2: eating habits and the weight comes on really really quickly again,

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Speaker 2: So don't forget if to get the weight off you

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Speaker 2: need to cut out all carbohydrates and god hendikido diet. Also,

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Speaker 2: your body is not going to be used to metabolizing

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Speaker 2: and absorbing and utilizing that fuel. So if you then

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Speaker 2: start eating carbohydrates again, a lot of people then have

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Speaker 2: a lot of gut health issues and intolerances as well

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Speaker 2: because you've just cut them for how long a period

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Speaker 2: of time, so your body is not used to having

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Speaker 2: them on a regular basis either.

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Speaker 1: So if you're.

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Speaker 2: Already somebody with some gut health issues in some intolerances,

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Speaker 2: really try to avoid cutting out entire food groups to

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Speaker 2: get the weight off, because you just got to do

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Speaker 2: more damage from that gut health perspective and make it

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Speaker 2: harder long term for you to reintroduce these foods as well.

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Speaker 2: So definitely start higher in terms of your calorie deficit

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Speaker 2: and slowly adjust over time. Because as you lose weight,

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Speaker 2: you get in a smaller body. That's something that a

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Speaker 2: lot of people don't understand. You know, if you lose

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Speaker 2: five kilos, you're in a body that is five kilos less,

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Speaker 2: you don't need the same amount of calories as when

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Speaker 2: you're five kilos higher. If you lose twenty kilos, your

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Speaker 2: body is now twenty kilos less. You can't go back

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Speaker 2: to that old lifestyle that you used to have. Of course,

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Speaker 2: the weight's going to come back on again. You have

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Speaker 2: to start with a plan that is sustainable for you

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Speaker 2: in the long term. And if intimate and fasting is

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Speaker 2: not something you can do long term, probably not a

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Speaker 2: great idea to do to get the weight off. If

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Speaker 2: kidogie it's not something you can do long term, probably

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Speaker 2: not a great idea to do that to start with.

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Speaker 2: Because once you lose the weight, it's going to come

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Speaker 2: back on again. You go back to your normal eating.

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Speaker 2: So that's why Susie and I have big fans of

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Speaker 2: not dieting, but using that lifestyle approach where we're just

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Speaker 2: tweaking small things here and there and slowly creating that

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Speaker 2: calorie deficit over time. Because if you start in a

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Speaker 2: huge calorie deficit such as twelve hundred calories, like a

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Speaker 2: lot of people do, when that weight loss doors, or

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Speaker 2: when you get the three four five kilos off and

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Speaker 2: then nothing happens, where do you go from there, Do

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Speaker 2: you pull out more calories and then put yourself down

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Speaker 2: to a thousand calories that you're starving you want to

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Speaker 2: each arm off. No, it's not realistic, it's not sustainable

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Speaker 2: for people. So of course you're going to revert back

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Speaker 2: to your old eating habits because you're starving. Who can

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Speaker 2: blame you? And you're going to pull all the weight

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Speaker 2: back on again. So it's much much better to put

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Speaker 2: yourself into a small calorie deficit, which for some people

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Speaker 2: a lot of people could just be eighteen hundred calories.

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Speaker 2: Like if I want to drop a little bit of

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Speaker 2: body fat, Susie, Granted I'm six foot one, I'm quite active,

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Speaker 2: my frame is a lot larger, I have some good

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Speaker 2: muscle mass on board. A calorie deficit for me is

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Speaker 2: two thousand calories initially to begin with. And so that's

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Speaker 2: the benefit of working one on one with the dietitian

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Speaker 2: as we can help you create these tweaks to your

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Speaker 2: nutrition plants. We're just pulling out maybe it's half a

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Speaker 2: snack or a snack a day, or that's it, or

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Speaker 2: maybe it's just taking out one uber EOTs meal or

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Speaker 2: a couple of glasses of wine each week in order

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Speaker 2: to create a small calorie deficit. But you need to

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Speaker 2: do that constant adjusting over time in order to continue

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Speaker 2: to move that deficit lower over time as your body

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Speaker 2: gets smaller.

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Speaker 1: So the other thing that comes up time and time

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Speaker 1: again for me is that I find that clients are

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Speaker 1: either on with their movement or they're off. So some

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Speaker 1: days they'll be fantastic and they'll do twelve to fifteen

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Speaker 1: thousand steps, which is amazing because that is sort of

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Speaker 1: a good amount required for weight loss as opposed to

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Speaker 1: just maintenance. It's that little bit extra in place often

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Speaker 1: of a gym visit or cardioactivity. But then I look

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Speaker 1: at their diaries and they'll have days where they do nothing,

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Speaker 1: so they'll do two thousand steps a day. Now, I

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Speaker 1: am not six foot one, I'm five foot nothing, very sad,

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Speaker 1: So unfortunately my calorie requirements are far less than yours,

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Speaker 1: and given I am a little bit older, but there

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Speaker 1: would never be a day I couldn't hand on heart,

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Speaker 1: say compost my fitness power phone records where I would

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Speaker 1: do less than eight or ten thousand steps a day.

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Speaker 1: Like it's just what I know needs to happen to

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Speaker 1: keep my body healthy. If I don't, I know, I

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Speaker 1: do go to the bathroom as regularly. I know that

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Speaker 1: it's what I need to prevent weight gain. You know,

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Speaker 1: I try and get up to twenty thousand a lot

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Speaker 1: of days. But when I see I think, what you

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Speaker 1: haven't literally not left the house or moved all day. Now,

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Speaker 1: obviously there's times when the weather's really poor and you

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Speaker 1: can't get out, but on the whole, we should be

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Speaker 1: aiming to be active every day. That's just a baseline

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Speaker 1: of what people need to do for health, let alone

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Speaker 1: weight loss. So you cannot expect to lose weight if

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Speaker 1: you're moving less than i'd say at least eight thousand,

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Speaker 1: if not more steps per day. Which also leads into

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Speaker 1: another habit, and it's the habit of the vegetables. So

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Speaker 1: I find that when clients are really quite motivated, they

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Speaker 1: will map their food out and they'll pack salad or

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Speaker 1: they'll pack soup in the day, and they'll make sure

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Speaker 1: their dinner has got two to three cups of vegetables,

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Speaker 1: which again is something as dietitians and nutritionists we automatically

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Speaker 1: focus our meals around. But my clients will look at

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Speaker 1: their diaries and write all the time, where are your vegetables?

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Speaker 1: So they'll have a pasty, or they'll have a toasted

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Speaker 1: sandwich for lunch, or they'll have a serve of fish

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Speaker 1: and a potato and there's no vegetables. So I can't

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Speaker 1: stress enough. If your goal specifically is fat loss, how

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Speaker 1: important it is to get to that two to three

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Speaker 1: cups of veggies and salad at least at both lunch

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Speaker 1: and dinner, because what happens is if you don't have

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Speaker 1: that bulk, you will overeat calories from another way because

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Speaker 1: the body will register you haven't had a bulk of food,

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Speaker 1: and it means that it's really really difficult to keep

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Speaker 1: the calorie deficit on track. That will lead to that

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Speaker 1: consistent weight loss of say half a kilo each week

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Speaker 1: over time, that will lead you to those larger amounts lost.

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Speaker 2: And if you get into good habits always having veggies

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Speaker 2: with every meal, there's no reason you can't have pizza

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Speaker 2: with some salad. There's no reason you can't have a

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Speaker 2: burger with a side salad instead of a side of fries.

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Speaker 2: There's no reason that you can't have your spinach or

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Speaker 2: a kind of pasty if that's what you want for

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Speaker 2: lunch with a large garden salad. With that, You're right, like,

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Speaker 2: we need to be focusing on what we can add

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Speaker 2: into our diet and those consistent habits over time, Susie,

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Speaker 2: rather than just like one or two days off plan

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Speaker 2: or we're on holidays. And you know, so many people

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Speaker 2: gain so much weight on holidays because all of their

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Speaker 2: good habits like walking in veggies just go out the

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Speaker 2: door because they're on holidays. So I hope that gives

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Speaker 2: our listeners some extra little things to think about. If

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Speaker 2: you know the goal is fat loss, all they're saying,

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Speaker 2: I've done all the right things, but the scales aren't

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Speaker 2: moving in the right direction. Hopefully that gives our listeners

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00:19:20,800 --> 00:19:22,760
Speaker 2: at home some some really good tips to work on.

436
00:19:23,720 --> 00:19:25,920
Speaker 1: And I think, as a final summary point, a little

437
00:19:25,920 --> 00:19:28,400
Speaker 1: bit of it is mindset. There seems to be people

438
00:19:28,440 --> 00:19:30,439
Speaker 1: who are sort of fully committed and want to do

439
00:19:30,520 --> 00:19:33,560
Speaker 1: everything possible to reach their goal, and then there's people

440
00:19:33,560 --> 00:19:35,680
Speaker 1: who are looking at a minimalistic what is the least

441
00:19:35,720 --> 00:19:38,080
Speaker 1: amount of effort and work I can do to see

442
00:19:38,160 --> 00:19:40,919
Speaker 1: change on the scales, And if you go in with

443
00:19:40,960 --> 00:19:43,600
Speaker 1: that mindset, you will always just be doing a couple

444
00:19:43,680 --> 00:19:45,760
Speaker 1: of kilos here and going off track again, You've got

445
00:19:45,800 --> 00:19:48,199
Speaker 1: to look at it as a holistic program to do

446
00:19:48,320 --> 00:19:50,879
Speaker 1: over the period of time required. So I'm going to

447
00:19:50,880 --> 00:19:53,960
Speaker 1: concentrate on this fully for a month ninety five percent

448
00:19:53,960 --> 00:19:56,840
Speaker 1: of the time, or three months or even six months

449
00:19:56,840 --> 00:19:59,280
Speaker 1: if your goal is to lose twenty kilos, because that

450
00:19:59,400 --> 00:20:01,760
Speaker 1: is the kind of focus that needs over time. A

451
00:20:01,840 --> 00:20:04,919
Speaker 1: minimalistic attitude won't give you those long term weight results

452
00:20:04,960 --> 00:20:06,960
Speaker 1: and keep it off long term in my experience.

453
00:20:07,920 --> 00:20:09,960
Speaker 2: Wonderful, All right, Susie. Well, that brings us to our

454
00:20:10,040 --> 00:20:12,439
Speaker 2: next favorite topic after fat loss, which I think has

455
00:20:12,480 --> 00:20:13,119
Speaker 2: to be coffee.

456
00:20:13,200 --> 00:20:16,800
Speaker 1: Right, It's definitely my favorite.

457
00:20:16,960 --> 00:20:19,560
Speaker 2: So how much caffeine is to And we should probably

458
00:20:19,560 --> 00:20:21,399
Speaker 2: talk about this in terms of caffeine, not just coffee,

459
00:20:21,400 --> 00:20:23,239
Speaker 2: because a lot of other things such as tea and

460
00:20:23,280 --> 00:20:26,639
Speaker 2: colon and chocolate even contain caffeine. So how much caffeine

461
00:20:26,680 --> 00:20:29,359
Speaker 2: is too much? Caffeine? I know that we're both fans

462
00:20:29,440 --> 00:20:31,960
Speaker 2: of our morning coffee brew I sometimes will have a

463
00:20:32,040 --> 00:20:33,680
Speaker 2: lunch or an afternoon.

464
00:20:33,160 --> 00:20:34,119
Speaker 1: Coffee as well.

465
00:20:34,359 --> 00:20:36,520
Speaker 2: But what are your thoughts on coffee, Susie? And how

466
00:20:36,560 --> 00:20:37,840
Speaker 2: much caffeine is too much?

467
00:20:38,560 --> 00:20:41,439
Speaker 1: Oh, coffee is my reason for living? Since I've had children, like,

468
00:20:41,480 --> 00:20:43,919
Speaker 1: there is nothing that I look forward to more in

469
00:20:44,040 --> 00:20:47,399
Speaker 1: the morning of the day as my coffee, which is

470
00:20:47,480 --> 00:20:49,600
Speaker 1: I don't know if it's sad or convenient because it

471
00:20:49,640 --> 00:20:51,560
Speaker 1: only costs four or five dollars and it's giving me

472
00:20:51,600 --> 00:20:55,320
Speaker 1: maximal pleasure. I think the things that go through my

473
00:20:55,359 --> 00:20:58,280
Speaker 1: mind with coffee are two things. One you've alluded to,

474
00:20:58,280 --> 00:21:01,040
Speaker 1: of course, the caffeine loads, and that's relevant for energy

475
00:21:01,080 --> 00:21:04,399
Speaker 1: regulation and people who have trouble sleeping and even gut health.

476
00:21:04,560 --> 00:21:06,960
Speaker 1: But also what else is going into that coffee order,

477
00:21:07,000 --> 00:21:09,800
Speaker 1: because there's a very very big difference in coffee orders

478
00:21:09,800 --> 00:21:12,080
Speaker 1: in this day and age. So as a reference point,

479
00:21:12,119 --> 00:21:14,520
Speaker 1: I'll talk about the coffee nutritionals first and then we

480
00:21:14,520 --> 00:21:18,640
Speaker 1: can talk about the caffeine. So a small cappuccino latte,

481
00:21:18,840 --> 00:21:21,360
Speaker 1: a milk based coffee, as a rule of thumb, has

482
00:21:21,400 --> 00:21:24,480
Speaker 1: got anywhere between sixty calories for a cappuccino which has

483
00:21:24,520 --> 00:21:26,480
Speaker 1: got less milk, up to about one hundred for a

484
00:21:26,520 --> 00:21:28,679
Speaker 1: small size, and then if you go for more what

485
00:21:28,720 --> 00:21:31,359
Speaker 1: we'd call our larger a medium size, it kind of

486
00:21:31,400 --> 00:21:33,959
Speaker 1: comes in about three hundred up to three point fifty

487
00:21:34,000 --> 00:21:35,400
Speaker 1: mil I would say off the top of my head

488
00:21:35,720 --> 00:21:38,040
Speaker 1: is probably closer to one fifty, even up to one

489
00:21:38,160 --> 00:21:42,240
Speaker 1: seventy if it's a latte. Now, the issue I find

490
00:21:42,320 --> 00:21:45,359
Speaker 1: with some of my clients is that their coffee is

491
00:21:45,440 --> 00:21:47,399
Speaker 1: quite a strong habit, and over time it tends to

492
00:21:47,440 --> 00:21:49,159
Speaker 1: move on from a small up to a medium. And

493
00:21:49,200 --> 00:21:52,560
Speaker 1: I'm definitely guilty of that. And often the mixes of

494
00:21:52,640 --> 00:21:55,359
Speaker 1: milks that we're using at cafes are not the ones

495
00:21:55,400 --> 00:21:57,359
Speaker 1: we will bite home. So if you have a regular

496
00:21:57,359 --> 00:22:00,520
Speaker 1: skim milk, it's got minimal fat that's got between twelve

497
00:22:00,520 --> 00:22:03,760
Speaker 1: fourteen grams of naturally occurring sugars in the form of lactose. Now,

498
00:22:04,160 --> 00:22:05,679
Speaker 1: when you go to the coffee shop and you have

499
00:22:05,800 --> 00:22:09,240
Speaker 1: soy or oat, often they're using a sweetened variety because

500
00:22:09,280 --> 00:22:12,199
Speaker 1: it tastes better. And that's why coffee from the cafe

501
00:22:12,280 --> 00:22:15,159
Speaker 1: is often tasting so good. So you can really translate

502
00:22:15,240 --> 00:22:17,679
Speaker 1: a simple coffee which might have previously been just one

503
00:22:17,720 --> 00:22:20,280
Speaker 1: hundred calories or less up to closer to two hundred

504
00:22:20,320 --> 00:22:22,679
Speaker 1: calories and a lot more sugar than we're realizing. So

505
00:22:22,720 --> 00:22:25,840
Speaker 1: I think just be mindful of them increasing over time

506
00:22:26,320 --> 00:22:28,960
Speaker 1: that some of those more specialty milks, whether it's oat

507
00:22:29,160 --> 00:22:32,360
Speaker 1: or whether it's almond, macademia, whatever your preference is. They

508
00:22:32,400 --> 00:22:34,440
Speaker 1: often are sweetened in the cafe and that may play

509
00:22:34,480 --> 00:22:37,080
Speaker 1: into it. And it's like anything, the more we have,

510
00:22:37,160 --> 00:22:39,000
Speaker 1: the more we want. So if you start with a small,

511
00:22:39,160 --> 00:22:40,720
Speaker 1: all of a sudden it's a medium, and then you're

512
00:22:40,720 --> 00:22:42,639
Speaker 1: having two of those a day, and you're having literally

513
00:22:42,680 --> 00:22:44,520
Speaker 1: an extra meal worth of coffeees a day, and in

514
00:22:44,560 --> 00:22:46,800
Speaker 1: your mind it doesn't count. So we do have to

515
00:22:46,840 --> 00:22:49,800
Speaker 1: count milk based coffee for small coffees, and my clients

516
00:22:49,840 --> 00:22:51,840
Speaker 1: I always say it's equivalent to a slice of bread.

517
00:22:52,119 --> 00:22:54,320
Speaker 1: So if you're a small human like I am, you

518
00:22:54,359 --> 00:22:56,520
Speaker 1: don't get to have a coffee plus two slices of

519
00:22:56,520 --> 00:22:59,000
Speaker 1: toast plus two eggs. That's a five hundred calorie meal.

520
00:22:59,040 --> 00:23:01,400
Speaker 1: It's too big. So for a lot of small women

521
00:23:01,400 --> 00:23:03,399
Speaker 1: who enjoy a milk coffee, it's just having that with

522
00:23:03,480 --> 00:23:05,480
Speaker 1: a slice of toast and some protein, and that's more

523
00:23:05,520 --> 00:23:08,240
Speaker 1: than adequate. It's a breakfast. A coffee with milk is

524
00:23:08,280 --> 00:23:11,040
Speaker 1: a snack. And if you are someone who's having what

525
00:23:11,040 --> 00:23:13,320
Speaker 1: we would call free varieties, which might be a piccolo

526
00:23:13,440 --> 00:23:15,720
Speaker 1: which comes in at sort of forty calories, or even

527
00:23:16,040 --> 00:23:18,320
Speaker 1: along black with a dash of milk. Just watch how

528
00:23:18,320 --> 00:23:20,159
Speaker 1: often you're having them, because a dash of milk can

529
00:23:20,280 --> 00:23:23,359
Speaker 1: very quickly become a lot larger portion. And then in

530
00:23:23,440 --> 00:23:26,119
Speaker 1: terms of caffeine, a shot of Brewster type coffee is

531
00:23:26,160 --> 00:23:28,520
Speaker 1: coming in at one hundred milligrams of caffeine per day,

532
00:23:28,840 --> 00:23:31,440
Speaker 1: and it's recommended we have less than four hundred milligrams

533
00:23:31,480 --> 00:23:34,320
Speaker 1: in total. So if you're having a large double shot

534
00:23:34,359 --> 00:23:37,320
Speaker 1: twice a day, you're easily getting four hundred milligrams of coffee.

535
00:23:37,320 --> 00:23:39,600
Speaker 1: And that's not taking into account any cups of tea

536
00:23:39,640 --> 00:23:42,560
Speaker 1: you might have, or even green tea, dark chocolates. So

537
00:23:42,640 --> 00:23:45,000
Speaker 1: it also comes down to checking your overall caffeine. And

538
00:23:45,040 --> 00:23:47,160
Speaker 1: I can't tell you how many clients I've seen who

539
00:23:47,160 --> 00:23:49,720
Speaker 1: have trouble getting to sleep even though they're tired. And

540
00:23:49,760 --> 00:23:51,560
Speaker 1: when you have a closer look at their caffeine intake,

541
00:23:51,600 --> 00:23:54,000
Speaker 1: it can be up around six eight hundred milligrams per day.

542
00:23:54,000 --> 00:23:56,600
Speaker 1: If they're coffee and tea drinkers.

543
00:23:56,520 --> 00:23:58,880
Speaker 2: Absolutely, and even some of those like sugar free Red

544
00:23:58,880 --> 00:24:01,479
Speaker 2: Bulls and Energy dunk a well, they pack a punch.

545
00:24:01,760 --> 00:24:03,240
Speaker 2: And when I used to do the weight lost clinic

546
00:24:03,280 --> 00:24:05,000
Speaker 2: at the hospital, I used to work at Suzi people

547
00:24:05,000 --> 00:24:09,480
Speaker 2: would walk in with those enormous ice Breaker coffee drinks, which,

548
00:24:09,760 --> 00:24:11,600
Speaker 2: oh my god, the amount of sugar and fat in them.

549
00:24:11,640 --> 00:24:14,240
Speaker 2: They're like, I think four hundred calorie bombs per bottle

550
00:24:14,320 --> 00:24:16,119
Speaker 2: or something. But the amount of caffeine in them is

551
00:24:16,240 --> 00:24:18,320
Speaker 2: enormous as well, Like I think there's two three coffees

552
00:24:18,320 --> 00:24:20,400
Speaker 2: in one of those large bottles. And then they say,

553
00:24:20,440 --> 00:24:22,000
Speaker 2: I don't eat much. I don't eat much. I don't

554
00:24:22,000 --> 00:24:24,040
Speaker 2: know why I can't lose weight because they're just drinking

555
00:24:24,080 --> 00:24:26,800
Speaker 2: their calories. So don't forget about things like iced coffees.

556
00:24:26,800 --> 00:24:28,399
Speaker 2: I mean, if you are traditionally to buy something like

557
00:24:28,440 --> 00:24:30,960
Speaker 2: an iced coffee from a coffee shop, you've got the milk,

558
00:24:31,119 --> 00:24:32,880
Speaker 2: you've got the sugar, you've got the ice cream, you've

559
00:24:32,880 --> 00:24:35,359
Speaker 2: got the cream. So I'm a fan of ice lattes

560
00:24:35,560 --> 00:24:37,800
Speaker 2: in summer SUSI where it's just ice, a shot of

561
00:24:37,800 --> 00:24:40,239
Speaker 2: coffee and some milk. But again, I agree with you

562
00:24:40,280 --> 00:24:43,200
Speaker 2: on the non dairy based milk. There's a big trend

563
00:24:43,240 --> 00:24:45,879
Speaker 2: towards them, particularly almond milk. A lot of people purely

564
00:24:45,920 --> 00:24:48,280
Speaker 2: use almond milk for the sake that's low calories. And yeah,

565
00:24:48,280 --> 00:24:49,960
Speaker 2: some of the brands in the supermarket can be as

566
00:24:50,000 --> 00:24:52,720
Speaker 2: well as forty calories for a cup of unsweetened almond milk,

567
00:24:52,720 --> 00:24:54,679
Speaker 2: which is great if you're trying to you know, put

568
00:24:54,720 --> 00:24:57,119
Speaker 2: yourself in a calorie deficit and watch those calories. But

569
00:24:57,320 --> 00:25:00,600
Speaker 2: at the coffee shops, generally the almond milk is you know,

570
00:25:00,680 --> 00:25:03,160
Speaker 2: heavier calories than the actual skim milk. So I turn

571
00:25:03,200 --> 00:25:06,000
Speaker 2: a lot of clients away from like a large, say

572
00:25:06,040 --> 00:25:08,399
Speaker 2: for example, large almond milk flat white down to a

573
00:25:08,480 --> 00:25:11,000
Speaker 2: medium skinny flat white because this skim milk actually has

574
00:25:11,160 --> 00:25:13,800
Speaker 2: less calories than the almond milk, which so many people

575
00:25:13,840 --> 00:25:16,560
Speaker 2: don't seem to understand because they do use that sweetened

576
00:25:16,600 --> 00:25:19,320
Speaker 2: almond milk in the Barista brand to make it nice

577
00:25:19,359 --> 00:25:21,399
Speaker 2: and frothy and that sort of thing as well. So

578
00:25:21,480 --> 00:25:23,320
Speaker 2: just be super wary of that if you are someone

579
00:25:23,400 --> 00:25:25,439
Speaker 2: choosing a plant based milk. I tend to get my

580
00:25:25,560 --> 00:25:27,679
Speaker 2: coffee's on soy milk. I don't do well with too

581
00:25:27,760 --> 00:25:30,040
Speaker 2: much milk susy, and I just like the nuttiness of

582
00:25:30,080 --> 00:25:32,040
Speaker 2: the soy and of course the protein in there as well,

583
00:25:32,040 --> 00:25:34,720
Speaker 2: because I use that as a snack choice. Medium sized

584
00:25:34,800 --> 00:25:37,480
Speaker 2: soy coffee actually keeps me quite full. So I think

585
00:25:37,480 --> 00:25:39,440
Speaker 2: that that's a really good option. Is either a skim

586
00:25:39,440 --> 00:25:41,399
Speaker 2: milk or a soy based milk is probably my two

587
00:25:41,480 --> 00:25:44,840
Speaker 2: preferences in terms of coffee. And then make sure as well, Again,

588
00:25:44,880 --> 00:25:47,000
Speaker 2: a lot of our listeners are female based. A lot

589
00:25:47,040 --> 00:25:49,560
Speaker 2: of younger females have low iron levels. Keep your tea

590
00:25:49,600 --> 00:25:52,680
Speaker 2: and coffee away from your meals because it can interfere

591
00:25:52,680 --> 00:25:54,840
Speaker 2: with iron absorption in your meals. The tannins and tea

592
00:25:54,840 --> 00:25:57,280
Speaker 2: and coffee, even if it's decalf can actually interfere with

593
00:25:57,320 --> 00:25:59,440
Speaker 2: some of the neutrient absorptions in your meal. So I'm

594
00:25:59,440 --> 00:26:01,760
Speaker 2: a big fan of using tea and coffees as sort

595
00:26:01,800 --> 00:26:04,000
Speaker 2: of like mini meals like morning teas and afternoon teas

596
00:26:04,000 --> 00:26:07,439
Speaker 2: with my clients rather than with meals, because again, it

597
00:26:07,480 --> 00:26:09,920
Speaker 2: just helps with absorption of some of those nutrients.

598
00:26:10,320 --> 00:26:12,480
Speaker 1: I was going to say, a milk coffee is a snack.

599
00:26:12,560 --> 00:26:14,480
Speaker 1: It's not just an extra. It is a snack. But

600
00:26:14,520 --> 00:26:16,080
Speaker 1: you had a good case study of a client who

601
00:26:16,080 --> 00:26:17,800
Speaker 1: didn't think they were having a lot of caffeine, and

602
00:26:17,880 --> 00:26:19,600
Speaker 1: yet when you had a look in the day, they

603
00:26:19,640 --> 00:26:22,600
Speaker 1: were having Because we forget tea does contain caffeine. It's

604
00:26:22,600 --> 00:26:24,600
Speaker 1: about forty milligrams if you leave the bag in a

605
00:26:24,600 --> 00:26:26,719
Speaker 1: fairly long time. So what was that client example?

606
00:26:26,760 --> 00:26:29,720
Speaker 2: You told me absolutely so her goals were around fat

607
00:26:29,720 --> 00:26:32,080
Speaker 2: loss and be around just fatigue. She just felt like

608
00:26:32,080 --> 00:26:33,720
Speaker 2: she'd been hit by a bus. Every day. She's like,

609
00:26:33,720 --> 00:26:35,800
Speaker 2: I get eight hours of sleep, you know, sometimes only

610
00:26:35,840 --> 00:26:38,159
Speaker 2: six some days eight, but I still wake up just exhausted.

611
00:26:38,440 --> 00:26:41,199
Speaker 2: And the fact that she was getting enough sleep on paper,

612
00:26:41,240 --> 00:26:43,119
Speaker 2: the quality of the sleep wasn't there because she was

613
00:26:43,119 --> 00:26:45,600
Speaker 2: constantly waking up during the night. She was having anywhere

614
00:26:45,640 --> 00:26:48,040
Speaker 2: from eight to twelve teas a day, so she would

615
00:26:48,160 --> 00:26:50,359
Speaker 2: drink tea. This is before she met me. She was

616
00:26:50,400 --> 00:26:53,280
Speaker 2: having super low calorie meals and the tea would fill

617
00:26:53,320 --> 00:26:55,720
Speaker 2: her up, so she'd have a cup of tea on waking,

618
00:26:55,880 --> 00:26:58,800
Speaker 2: another two with breakfast, another two between morning tea and lunch,

619
00:26:58,840 --> 00:27:01,159
Speaker 2: another two with lunch, two with after tea. A. She

620
00:27:01,200 --> 00:27:03,720
Speaker 2: had super low iron levels that all that tea was

621
00:27:03,800 --> 00:27:06,600
Speaker 2: just blocking and inhibiting the absorption of iron. Be her

622
00:27:06,640 --> 00:27:09,080
Speaker 2: calories were far too low, so no wonder she was starving.

623
00:27:09,320 --> 00:27:11,119
Speaker 2: And eight to twelve cups of tea a day is

624
00:27:11,320 --> 00:27:13,960
Speaker 2: well over the recommended intake of four hundred milligram, so

625
00:27:14,000 --> 00:27:16,840
Speaker 2: no wonder she's having trouble sleeping and not getting that.

626
00:27:16,760 --> 00:27:19,000
Speaker 1: Deep quality sleep because.

627
00:27:18,720 --> 00:27:21,400
Speaker 2: The caffeine and then all the teas are affecting that absorption.

628
00:27:21,480 --> 00:27:24,280
Speaker 2: So you absolutely can get decaf tea, which I think

629
00:27:24,359 --> 00:27:26,760
Speaker 2: is wonderful, but decaft still has the tannins in there,

630
00:27:26,800 --> 00:27:29,480
Speaker 2: so still I recommend keeping that away from your meals

631
00:27:29,520 --> 00:27:31,879
Speaker 2: to help with that iron absorption as well. So some

632
00:27:31,960 --> 00:27:34,960
Speaker 2: simple things people at home can think about, but for

633
00:27:35,040 --> 00:27:38,120
Speaker 2: most people, about two standard coffees a day I think

634
00:27:38,119 --> 00:27:41,240
Speaker 2: would be the absolute maximum. If you drink coffee long

635
00:27:41,280 --> 00:27:44,080
Speaker 2: black shot of express, so absolutely fine. There's no calories

636
00:27:44,080 --> 00:27:46,240
Speaker 2: in there, so from a fat loss perspective, that's fine,

637
00:27:46,480 --> 00:27:49,600
Speaker 2: but just again be wary of your caffeine intake because

638
00:27:49,600 --> 00:27:51,439
Speaker 2: it does like a small amount of caffeine has been

639
00:27:51,440 --> 00:27:53,600
Speaker 2: shown to be really positive in the research SUSI. From

640
00:27:53,600 --> 00:27:55,920
Speaker 2: a health perspective, I think there's some benefits from a

641
00:27:55,960 --> 00:27:59,399
Speaker 2: cardiovascular perspective as well, but too much of anything is

642
00:27:59,400 --> 00:28:02,040
Speaker 2: not good, So I would say limit your probably tears

643
00:28:02,160 --> 00:28:04,439
Speaker 2: to four maximum a day, and limit your cups of

644
00:28:04,440 --> 00:28:07,320
Speaker 2: coffee to two maximum per day, particularly if you're someone

645
00:28:07,320 --> 00:28:10,359
Speaker 2: that is super sensitive to caffeine. I would say, you know,

646
00:28:10,400 --> 00:28:12,520
Speaker 2: stop having all caffeine by probably about two pm in

647
00:28:12,560 --> 00:28:14,840
Speaker 2: the afternoon if you find that you're someone that it

648
00:28:14,840 --> 00:28:16,280
Speaker 2: affects the quality of their sleep.

649
00:28:17,000 --> 00:28:19,520
Speaker 1: And of course green tea does contain caffeine because we

650
00:28:19,600 --> 00:28:21,280
Speaker 1: think of it as a herbal, but there is a

651
00:28:21,320 --> 00:28:23,439
Speaker 1: good caffeine load in that. So you can get decaf

652
00:28:23,480 --> 00:28:25,840
Speaker 1: varieties of black tea and green tea, and if you

653
00:28:25,840 --> 00:28:27,880
Speaker 1: are quite sensitive, that's the way, because really it's only

654
00:28:27,920 --> 00:28:31,400
Speaker 1: pure herbals that don't have the caffeine load. So enjoy

655
00:28:31,440 --> 00:28:34,440
Speaker 1: your coffee at the right times and small where possible. Aha,

656
00:28:35,000 --> 00:28:36,880
Speaker 1: that's the tea and it's the snack. Guys.

657
00:28:36,880 --> 00:28:37,720
Speaker 2: It's not a free food.

658
00:28:37,960 --> 00:28:41,440
Speaker 1: Particularly it's got no good at one hundred percent, all right.

659
00:28:41,920 --> 00:28:45,160
Speaker 1: So our product discussion this week is a product I

660
00:28:45,200 --> 00:28:47,760
Speaker 1: think will resonate with a lot of our listeners because

661
00:28:48,360 --> 00:28:51,880
Speaker 1: there's been an increased range in low car pastas out there,

662
00:28:52,240 --> 00:28:54,960
Speaker 1: and specifically today we wanted to talk about the slendier

663
00:28:55,120 --> 00:28:58,200
Speaker 1: range of We've chosen the soybean or at a mamee

664
00:28:58,480 --> 00:29:01,040
Speaker 1: or at a mum hae bean past varieties. Now you

665
00:29:01,120 --> 00:29:03,560
Speaker 1: may have seen these in the health food aisle for

666
00:29:03,600 --> 00:29:06,320
Speaker 1: some time. The original range of Slender was based on

667
00:29:06,360 --> 00:29:09,760
Speaker 1: a Konjact noodle, and that's the sort of wetter I

668
00:29:09,760 --> 00:29:11,600
Speaker 1: don't want to say slimy because it's not an overly

669
00:29:11,640 --> 00:29:15,000
Speaker 1: attractive word, but it's a wetter noodle variety that's very,

670
00:29:15,080 --> 00:29:18,320
Speaker 1: very long on carbohydrate, very high in fiber, and was

671
00:29:18,360 --> 00:29:20,480
Speaker 1: sort of one of the first players in this lower

672
00:29:20,480 --> 00:29:23,000
Speaker 1: card market. And we should say that there are reduced

673
00:29:23,040 --> 00:29:26,000
Speaker 1: carbohydrate pasta is available that are legume based in the

674
00:29:26,040 --> 00:29:28,200
Speaker 1: main section of the supermarket. That's not what we're talking

675
00:29:28,200 --> 00:29:30,560
Speaker 1: about today. We are talking about true low card pasta.

676
00:29:30,680 --> 00:29:32,760
Speaker 1: So the original was the Konjact noodle. But I'm a

677
00:29:32,760 --> 00:29:36,000
Speaker 1: big fan more recently of what we call the bean

678
00:29:36,040 --> 00:29:39,080
Speaker 1: pastas from Slender. And the reason I like them is

679
00:29:39,120 --> 00:29:43,000
Speaker 1: that for my clients who love to have a spaghetti

680
00:29:43,040 --> 00:29:44,840
Speaker 1: bolonaise each week and they don't want to have it

681
00:29:44,880 --> 00:29:47,680
Speaker 1: with zucchini noodles, they really enjoy feeling like they're having

682
00:29:47,720 --> 00:29:51,480
Speaker 1: a hardy bowl of pasta. As a product, these etemamey

683
00:29:51,560 --> 00:29:55,440
Speaker 1: been soybean pastas come up pretty well and they cook

684
00:29:55,480 --> 00:29:58,520
Speaker 1: pretty well. They've got reasonably good consistency and texture. It

685
00:29:58,560 --> 00:30:01,600
Speaker 1: doesn't have that wet, kind of more soggy base of

686
00:30:01,640 --> 00:30:05,880
Speaker 1: the pure Konjact noodle, and nutritionally they're just I'll read

687
00:30:05,920 --> 00:30:09,680
Speaker 1: you the nutritionals. This is per fifty gram serve. They

688
00:30:09,720 --> 00:30:12,600
Speaker 1: sell in a box of about four serves. They come

689
00:30:12,680 --> 00:30:14,800
Speaker 1: between four and six dollars. If you buy them online,

690
00:30:14,800 --> 00:30:17,400
Speaker 1: they're a lot cheaper. The only ingredient in this specific

691
00:30:17,440 --> 00:30:20,280
Speaker 1: skew I've chosen, which is organic soybean flour and water,

692
00:30:20,800 --> 00:30:24,160
Speaker 1: comes in at sixty calories per serve, seven point five

693
00:30:24,200 --> 00:30:28,160
Speaker 1: grams of protein, one point seven grams of carbohydrate, four

694
00:30:28,200 --> 00:30:30,920
Speaker 1: grams of dietary fiber. Now, if we compared that to

695
00:30:31,000 --> 00:30:33,160
Speaker 1: a pasta serve, you'd be getting sort of thirty to

696
00:30:33,240 --> 00:30:37,480
Speaker 1: forty grams of carbohydrate, not dissimilar protein. The fiber in

697
00:30:37,520 --> 00:30:39,840
Speaker 1: a white pasta would be a lot lower. But if

698
00:30:39,840 --> 00:30:43,640
Speaker 1: you're someone who loves nothing more than having pasta and

699
00:30:43,640 --> 00:30:46,480
Speaker 1: including in your weekly meal plan, I'm a big fan

700
00:30:46,520 --> 00:30:49,560
Speaker 1: of these products and my clients like them. They're palatable,

701
00:30:49,560 --> 00:30:52,440
Speaker 1: they don't have an unusual fragrance around which some of

702
00:30:52,480 --> 00:30:56,640
Speaker 1: the Konjact products can have. They taste lighter, of course

703
00:30:56,680 --> 00:30:59,480
Speaker 1: than true pasta, but definitely if you like to include

704
00:30:59,480 --> 00:31:01,800
Speaker 1: that spaghetti bowl in your weekly meal plan, or you're

705
00:31:01,800 --> 00:31:04,320
Speaker 1: cooking that for the kids, and you specifically want a

706
00:31:04,320 --> 00:31:07,360
Speaker 1: low carbohydrate option for yourself. I'm a big fan of

707
00:31:07,400 --> 00:31:10,480
Speaker 1: these products, and as I said, they're pretty liked by

708
00:31:10,520 --> 00:31:13,520
Speaker 1: my clients, which are always a good feedback in terms

709
00:31:13,560 --> 00:31:15,000
Speaker 1: of what's palatable and.

710
00:31:14,960 --> 00:31:18,400
Speaker 2: What's not, and I like to lovely comment around. They

711
00:31:18,400 --> 00:31:20,840
Speaker 2: don't have a particular fragrance because let's be honest, and

712
00:31:20,920 --> 00:31:23,320
Speaker 2: let's be real, the contact noodles to meet they stink.

713
00:31:23,400 --> 00:31:25,080
Speaker 2: I can't use them, like I can't even open the

714
00:31:25,120 --> 00:31:27,840
Speaker 2: packet because they stink, Susie. So I don't use them

715
00:31:27,840 --> 00:31:30,080
Speaker 2: for my cords at all. And as you mentioned, I'm

716
00:31:30,080 --> 00:31:32,440
Speaker 2: a big fan of the Pulsepace pastas, but here we're

717
00:31:32,440 --> 00:31:36,360
Speaker 2: specifically talking about lower carbohydrate pasta bases. So this is

718
00:31:36,440 --> 00:31:38,160
Speaker 2: very different to what we would see in a chickpea

719
00:31:38,200 --> 00:31:40,800
Speaker 2: pasta or a bean based pasta, which is still an

720
00:31:40,840 --> 00:31:43,400
Speaker 2: awesome option, super high in protein, super high in fiber,

721
00:31:43,560 --> 00:31:46,720
Speaker 2: but considerably higher in carbohydrates. But I find it interesting

722
00:31:46,800 --> 00:31:48,960
Speaker 2: when you're reading at the per serve because if you

723
00:31:49,000 --> 00:31:51,400
Speaker 2: are somebody that loves pasta, and if we compare that

724
00:31:51,440 --> 00:31:54,400
Speaker 2: to you know, a serving of normal pasta. Most people

725
00:31:54,480 --> 00:31:57,520
Speaker 2: are probably having two, three four times the amount of

726
00:31:57,920 --> 00:32:00,280
Speaker 2: pasta that they probably should be recommended. So if you're

727
00:32:00,280 --> 00:32:03,280
Speaker 2: someone who likes a big bowl of pasta with your

728
00:32:03,320 --> 00:32:05,400
Speaker 2: bolon a sauce, and this is probably a really really

729
00:32:05,440 --> 00:32:07,080
Speaker 2: good option, so you still feel like you're having the

730
00:32:07,160 --> 00:32:10,760
Speaker 2: volume of pasta is just significantly lower in carbohydrates. But

731
00:32:10,960 --> 00:32:13,280
Speaker 2: my preference, SUSI, is just to beat the real deal,

732
00:32:13,320 --> 00:32:15,680
Speaker 2: and I'll happily sacrifice and have a much smaller amount

733
00:32:15,680 --> 00:32:17,920
Speaker 2: of pasta so that I can actually have what I

734
00:32:17,960 --> 00:32:20,400
Speaker 2: would call like real based pasta. I honestly haven't tried

735
00:32:20,440 --> 00:32:22,320
Speaker 2: this one, where I don't know. I probably should give

736
00:32:22,320 --> 00:32:23,760
Speaker 2: it a whorl before I make any.

737
00:32:23,560 --> 00:32:24,520
Speaker 1: Comments around it.

738
00:32:24,760 --> 00:32:26,520
Speaker 2: But I do really think it is a great product

739
00:32:26,560 --> 00:32:29,840
Speaker 2: for particularly diabetics and people who like to eat a

740
00:32:29,920 --> 00:32:33,000
Speaker 2: larger volume of pasta, because I do think that the

741
00:32:33,000 --> 00:32:35,720
Speaker 2: carbohydrate content and the calorie content is quite low in this,

742
00:32:35,800 --> 00:32:38,480
Speaker 2: and the protein's great, and so's the fiber, and it

743
00:32:38,600 --> 00:32:40,360
Speaker 2: is gluten free as well, and it's organic as well,

744
00:32:40,400 --> 00:32:42,760
Speaker 2: so I think that there's some health benefits there as well.

745
00:32:43,560 --> 00:32:46,640
Speaker 1: They got some great discounts on the online store where

746
00:32:46,640 --> 00:32:48,400
Speaker 1: you can buy in bulk, and they're quite a lot cheaper,

747
00:32:48,560 --> 00:32:51,360
Speaker 1: so they're available in both the healthy sections of all

748
00:32:51,360 --> 00:32:55,000
Speaker 1: these and coals and quite easy to get. But I

749
00:32:55,000 --> 00:32:57,000
Speaker 1: do recommend going on that website because you can buy

750
00:32:57,000 --> 00:32:59,160
Speaker 1: them straight to your house and you get a good discount.

751
00:32:59,200 --> 00:33:01,640
Speaker 1: So it's Slendier dot com. But we'll put a link

752
00:33:01,640 --> 00:33:04,240
Speaker 1: in there to our notes and on our Instagram page

753
00:33:04,280 --> 00:33:07,560
Speaker 1: the Nutrition Couch podcast, So keep sending us your messages

754
00:33:07,560 --> 00:33:09,560
Speaker 1: and your dms because we're using those to guide a

755
00:33:09,560 --> 00:33:12,320
Speaker 1: lot of our segments each week. It's really great to

756
00:33:12,320 --> 00:33:14,400
Speaker 1: hear your feedback, and if you have tried that product

757
00:33:14,760 --> 00:33:16,480
Speaker 1: and have any tips for using it all like it,

758
00:33:16,600 --> 00:33:18,520
Speaker 1: let us know because we'd love to see your recipes

759
00:33:18,520 --> 00:33:21,920
Speaker 1: that you make using them. All right, for our final segment,

760
00:33:22,120 --> 00:33:24,480
Speaker 1: we've talked about coffee, we've talked about pasta, we've talked

761
00:33:24,480 --> 00:33:26,760
Speaker 1: about fat loss. Doesn't get more exciting than that, does

762
00:33:26,800 --> 00:33:29,320
Speaker 1: it in the world of nutrition. But this was from

763
00:33:29,360 --> 00:33:31,760
Speaker 1: a listener question about fat and this resonated with me

764
00:33:31,840 --> 00:33:35,600
Speaker 1: because when I studied about twenty five years ago, it

765
00:33:35,680 --> 00:33:37,920
Speaker 1: was in the height of the low fat era, so

766
00:33:38,000 --> 00:33:40,680
Speaker 1: we were taught to count fat, we were sticking to

767
00:33:40,720 --> 00:33:42,720
Speaker 1: low fat amounts. And so this is obviously a listener

768
00:33:42,720 --> 00:33:45,560
Speaker 1: who's a similar ilk to myself. And she says, I

769
00:33:45,560 --> 00:33:47,600
Speaker 1: grew up being told that I should stick to forty

770
00:33:47,640 --> 00:33:50,640
Speaker 1: grams of fat per day. But I've noticed if I

771
00:33:50,760 --> 00:33:53,800
Speaker 1: use extraversion olive oil and have nuts, I already reached

772
00:33:53,840 --> 00:33:57,280
Speaker 1: this amount. I find fat confusing, particularly when I look

773
00:33:57,360 --> 00:34:00,840
Speaker 1: at CD grain breads, which can also seem quite high fat.

774
00:34:01,200 --> 00:34:03,840
Speaker 1: In this day and age, how much fat is too much?

775
00:34:03,880 --> 00:34:05,920
Speaker 1: And I thought, again, this is a great discussion point,

776
00:34:05,920 --> 00:34:08,560
Speaker 1: because I'm a little bit like you Leanne in the

777
00:34:08,600 --> 00:34:11,960
Speaker 1: sense that I will work off percentages of calories that

778
00:34:12,239 --> 00:34:14,520
Speaker 1: my clients are consuming, and I like between twenty to

779
00:34:14,560 --> 00:34:18,040
Speaker 1: thirty percent fat and total in fat amounts that translates

780
00:34:18,120 --> 00:34:21,439
Speaker 1: usually to anywhere between say fifty up to about eighty

781
00:34:21,480 --> 00:34:23,520
Speaker 1: grams are fat, depending on how active my clients are,

782
00:34:23,600 --> 00:34:25,920
Speaker 1: on how tall they are. I do think forty is

783
00:34:25,960 --> 00:34:28,080
Speaker 1: a little bit on the low side, or I don't

784
00:34:28,120 --> 00:34:30,319
Speaker 1: get clients to count fat, but I will count, say

785
00:34:30,320 --> 00:34:32,879
Speaker 1: three to four serves of good fat per day, which

786
00:34:32,920 --> 00:34:35,000
Speaker 1: would come from a server of extra virgin olive oil,

787
00:34:35,239 --> 00:34:38,239
Speaker 1: A handful of say ten, maybe fifteen nuts or maybe

788
00:34:38,239 --> 00:34:40,560
Speaker 1: some avocado, and of course things like oily fish we

789
00:34:40,640 --> 00:34:43,320
Speaker 1: get it as well. So roughly three to four serves

790
00:34:43,320 --> 00:34:45,040
Speaker 1: is more than enough for most people. But of course

791
00:34:45,040 --> 00:34:47,080
Speaker 1: where most of my clients are getting their fat from

792
00:34:47,160 --> 00:34:51,040
Speaker 1: is from cheese, chocolate treats, banana bread, and straight away

793
00:34:51,080 --> 00:34:53,760
Speaker 1: you're getting twenty thirty grams of fat per serve. So definitely,

794
00:34:53,800 --> 00:34:56,080
Speaker 1: in my experience, my clients are not having too much

795
00:34:56,120 --> 00:34:58,360
Speaker 1: good fat. They're having too much of the bad fat,

796
00:34:58,400 --> 00:34:59,959
Speaker 1: and then they're not getting enough of the good ones

797
00:35:00,040 --> 00:35:01,839
Speaker 1: as part of their overall balance each day.

798
00:35:03,120 --> 00:35:05,399
Speaker 2: I think definitely the whole you know, fat is back

799
00:35:05,719 --> 00:35:07,360
Speaker 2: in the last couple of years, you know, five or

800
00:35:07,360 --> 00:35:09,200
Speaker 2: so years is definitely. I don't think we have a

801
00:35:09,200 --> 00:35:12,080
Speaker 2: problem eating enough fat. I think for most of us

802
00:35:12,200 --> 00:35:14,640
Speaker 2: trying to achieve a calorie deficit, we're eating too much fat.

803
00:35:14,680 --> 00:35:16,359
Speaker 2: But I would say that if you are someone who's

804
00:35:16,400 --> 00:35:18,640
Speaker 2: tracking and measuring and that's your jam and that's what

805
00:35:18,719 --> 00:35:21,680
Speaker 2: you enjoy, make sure at an absolute minimum you were

806
00:35:21,680 --> 00:35:25,279
Speaker 2: getting in zero point eight grams of fat per kilogram.

807
00:35:25,600 --> 00:35:27,480
Speaker 2: And I think that's so for example, if you were

808
00:35:27,960 --> 00:35:30,919
Speaker 2: you know, seventy five killers that would be at least

809
00:35:31,000 --> 00:35:33,680
Speaker 2: sixty grams of fat at an absolute minimum. We need

810
00:35:33,680 --> 00:35:37,640
Speaker 2: that for some cellular processes, hair, skin, nails, cellular health,

811
00:35:37,640 --> 00:35:39,520
Speaker 2: all that sort of thing, so it is incredibly important.

812
00:35:39,560 --> 00:35:42,000
Speaker 2: We can't have an ultra low fat diet. We know

813
00:35:42,040 --> 00:35:44,440
Speaker 2: that fat is incredibly important, but you're right when you're

814
00:35:44,480 --> 00:35:46,760
Speaker 2: looking at calories and trying to control your calorie deficit,

815
00:35:46,840 --> 00:35:48,879
Speaker 2: that's one of the easiest things to drop out because

816
00:35:48,880 --> 00:35:51,399
Speaker 2: it is so energy dense. So gram for gram, fat

817
00:35:51,480 --> 00:35:54,759
Speaker 2: contains more than double the calories that protein and carbohydrates do.

818
00:35:55,040 --> 00:35:56,880
Speaker 2: So fat is something that we want to watch, but

819
00:35:56,960 --> 00:35:58,959
Speaker 2: we really really want to make sure that that fat

820
00:35:59,000 --> 00:36:04,240
Speaker 2: is coming from good sources such as extraversion, olive oil, nuts, seeds, avocados, salmon,

821
00:36:04,840 --> 00:36:07,200
Speaker 2: greeny breads, and that sort of thing. So I think

822
00:36:07,200 --> 00:36:09,600
Speaker 2: it's better to talk in percentages like you mentioned, Susi,

823
00:36:09,880 --> 00:36:12,440
Speaker 2: rather than grams of fat, because everybody is so different.

824
00:36:12,440 --> 00:36:14,960
Speaker 2: If someone's listening in their sixty kilos versus someone's listening

825
00:36:15,000 --> 00:36:17,120
Speaker 2: in there a one hundred and sixty kilos, the grams

826
00:36:17,160 --> 00:36:19,200
Speaker 2: of fat each day isn't really going to matter. So

827
00:36:19,719 --> 00:36:21,719
Speaker 2: the majority of my clients who are actively trying to

828
00:36:21,719 --> 00:36:24,160
Speaker 2: lose weight or fat loss, I'm sort of around that

829
00:36:24,200 --> 00:36:26,319
Speaker 2: twenty to thirty percent, just like you are. And if

830
00:36:26,320 --> 00:36:29,480
Speaker 2: someone's more maintenance, I'm probably upwards around sort of that

831
00:36:29,520 --> 00:36:32,680
Speaker 2: thirty thirty five percent fat in total, And if they're

832
00:36:32,719 --> 00:36:35,320
Speaker 2: actively trying to gain weight, that's where i'd ramp up fat,

833
00:36:35,400 --> 00:36:38,239
Speaker 2: you know, thirty forty percent. Because fat is so energy dense,

834
00:36:38,239 --> 00:36:40,399
Speaker 2: it's the best nutrient to add more of if you're

835
00:36:40,400 --> 00:36:43,160
Speaker 2: actively trying to gain weight, particularly if you've got younger

836
00:36:43,239 --> 00:36:45,960
Speaker 2: kids or you know, grandparents, all that sort of thing

837
00:36:45,960 --> 00:36:48,839
Speaker 2: who are losing weight unintentionally. Fat is a really simple area.

838
00:36:48,840 --> 00:36:51,560
Speaker 2: You just drizzle lots of extraversion olive oil over everything,

839
00:36:51,719 --> 00:36:55,040
Speaker 2: put nut seeds, peanut butter, tasteless oils, that sort of

840
00:36:55,040 --> 00:36:57,200
Speaker 2: thing into all your recipes, and it's a really really

841
00:36:57,239 --> 00:36:59,400
Speaker 2: easy way to get in a lot of calories, particularly

842
00:36:59,440 --> 00:37:01,640
Speaker 2: for fuss eating kids who might be losing weight, or

843
00:37:01,640 --> 00:37:05,399
Speaker 2: elderly grandparents who again might intentionally be losing weight because

844
00:37:05,400 --> 00:37:07,279
Speaker 2: they're forgetting to eat, or they're just you know, their

845
00:37:07,280 --> 00:37:09,759
Speaker 2: appetites low and they're at risk of malnutrition. So I

846
00:37:09,800 --> 00:37:12,919
Speaker 2: think that's definitely something that if your goal is weight gain,

847
00:37:13,040 --> 00:37:14,960
Speaker 2: it's a good thing to really focus on because you

848
00:37:14,960 --> 00:37:16,760
Speaker 2: can get a lot of bang for your buck bite

849
00:37:16,760 --> 00:37:19,200
Speaker 2: for bite by having higher fat meals. But the right

850
00:37:19,239 --> 00:37:21,120
Speaker 2: types of fat still matter, I think.

851
00:37:21,480 --> 00:37:23,920
Speaker 1: And I think that lends itself to our earlier discussion

852
00:37:23,960 --> 00:37:26,160
Speaker 1: on reasons people may not be achieving their fat loss

853
00:37:26,200 --> 00:37:29,040
Speaker 1: goals is that it's really easy to overdo the good fat.

854
00:37:29,120 --> 00:37:31,440
Speaker 1: So as a reference, a serve of avocado is a quarter,

855
00:37:31,640 --> 00:37:35,680
Speaker 1: not a whole one. A server of it's not it's

856
00:37:35,719 --> 00:37:39,400
Speaker 1: a table You're not a Jamie Oliver pour over everything.

857
00:37:39,760 --> 00:37:42,120
Speaker 1: You know, it's ten nuts. It's you know, a thin

858
00:37:42,239 --> 00:37:45,239
Speaker 1: sort of couple of teaspoons of peanut butter. Whereas I

859
00:37:45,560 --> 00:37:48,000
Speaker 1: have clients who are having true tablespoons of peanut butter

860
00:37:48,040 --> 00:37:51,400
Speaker 1: on their crackers or eating half an avocado in a sitting,

861
00:37:51,440 --> 00:37:53,600
Speaker 1: and you know, you're getting twenty thirty grams of fat

862
00:37:53,600 --> 00:37:56,120
Speaker 1: in one setting. So do you keep an eye on

863
00:37:56,120 --> 00:37:59,160
Speaker 1: your portion specifically if your goal is fat loss, because

864
00:37:59,200 --> 00:38:01,440
Speaker 1: sometimes we can not only be having too many treats,

865
00:38:01,440 --> 00:38:03,680
Speaker 1: which is bumping up our fat intake, but we're getting

866
00:38:03,680 --> 00:38:05,640
Speaker 1: too much of the good fat just because our portions

867
00:38:05,640 --> 00:38:08,480
Speaker 1: are a little bit liberal, because we think it's good for.

868
00:38:08,520 --> 00:38:12,200
Speaker 2: Us, particularly at cafes. You know the famous avocado on toast.

869
00:38:12,320 --> 00:38:15,480
Speaker 2: Most restaurants are using three quarters to an entire avocado

870
00:38:15,560 --> 00:38:18,239
Speaker 2: on your toes. Then they're drizzling it with extraversional level.

871
00:38:18,280 --> 00:38:20,120
Speaker 2: They're frinkling some better on top, and then you've got

872
00:38:20,200 --> 00:38:22,319
Speaker 2: some nuts and seas on top for crunch. You've got

873
00:38:22,320 --> 00:38:24,400
Speaker 2: three four five fat serves and before you know it,

874
00:38:24,480 --> 00:38:28,239
Speaker 2: you're healthy. In quotation marks, avocado on toast is six

875
00:38:28,360 --> 00:38:31,200
Speaker 2: seven hundred calories versus. You would have been much better

876
00:38:31,280 --> 00:38:34,040
Speaker 2: just probably ordering the serf of pancakes. I mean not

877
00:38:34,080 --> 00:38:35,839
Speaker 2: from it, you know, a health perspective, but from a

878
00:38:35,840 --> 00:38:38,920
Speaker 2: calorie load anyway. Just be wary of cafe meals. They

879
00:38:38,920 --> 00:38:39,960
Speaker 2: add a lot of fat.

880
00:38:40,239 --> 00:38:42,359
Speaker 1: That would be sixty grams of fat at least even

881
00:38:42,360 --> 00:38:44,920
Speaker 1: closer to eighty in one hit and one meal. Yeah,

882
00:38:45,040 --> 00:38:46,440
Speaker 1: and those thick slices of toast.

883
00:38:46,560 --> 00:38:49,160
Speaker 2: Yeah yeah, If you ordered avocado on toast, most people

884
00:38:49,200 --> 00:38:50,759
Speaker 2: will think, oh, well, I did really well with that.

885
00:38:50,800 --> 00:38:51,200
Speaker 1: I can have it.

886
00:38:51,239 --> 00:38:53,200
Speaker 2: I don't have a pastry or danish for morning tea

887
00:38:53,200 --> 00:38:55,400
Speaker 2: because I had such a healthy breakfast. So just be

888
00:38:55,480 --> 00:38:58,800
Speaker 2: super careful that even good fat contains calories. And for

889
00:38:58,840 --> 00:39:00,440
Speaker 2: a lot of people, where they're going wrong in their

890
00:39:00,440 --> 00:39:03,160
Speaker 2: fat lost journey is the calorie loads too high. Because

891
00:39:03,200 --> 00:39:06,080
Speaker 2: even though you're eating quote unquote clean and good sauces,

892
00:39:06,440 --> 00:39:08,120
Speaker 2: even good baptil contains calories.

893
00:39:08,440 --> 00:39:14,560
Speaker 1: It does sadly, very sadly, very sadly. So that does

894
00:39:14,600 --> 00:39:16,799
Speaker 1: bring us to the end of the Nutrition Couch for

895
00:39:16,800 --> 00:39:20,160
Speaker 1: another week. If you have not already, please subscribe to

896
00:39:20,200 --> 00:39:22,840
Speaker 1: have us delivered to your inbox each Sunday morning, and

897
00:39:22,880 --> 00:39:24,880
Speaker 1: if you could leave us a review, that really helps

898
00:39:24,920 --> 00:39:27,279
Speaker 1: us in the chart, so we'd be really grateful. We

899
00:39:27,320 --> 00:39:29,920
Speaker 1: have our Instagram and Facebook social sites running for any

900
00:39:29,920 --> 00:39:32,000
Speaker 1: feedback or questions, and we'd love to hear from you

901
00:39:32,280 --> 00:39:34,960
Speaker 1: at the Nutrition Couch podcast and we will see you

902
00:39:35,040 --> 00:39:37,040
Speaker 1: same time, same place next Sunday.

903
00:39:37,280 --> 00:39:50,160
Speaker 2: Thanks for listening, Thanks for listening, guys,