1 00:00:00,800 --> 00:00:05,200 Speaker 1: Welcome to twenty twenty four. How has your years started 2 00:00:05,240 --> 00:00:07,840 Speaker 1: so far? Are you still eating your way through January? 3 00:00:08,360 --> 00:00:12,360 Speaker 2: Or are your new year's health resolutions so far on track? 4 00:00:13,039 --> 00:00:16,160 Speaker 1: On today's first episode of the Nutrition Cout podcast for 5 00:00:16,280 --> 00:00:18,960 Speaker 1: twenty twenty four, we're going to take a closer look 6 00:00:19,000 --> 00:00:22,360 Speaker 1: at health based goals and resolutions and our secret tricks 7 00:00:22,440 --> 00:00:24,919 Speaker 1: to help you get to stick to them once and 8 00:00:24,960 --> 00:00:28,000 Speaker 1: for all. Hi am Cuzy Burrel and Emily and Wood 9 00:00:28,200 --> 00:00:31,480 Speaker 1: and each week we bring you the Nutrition Cout, the podcast. 10 00:00:30,960 --> 00:00:32,760 Speaker 2: That keeps you up to date on everything you need 11 00:00:32,800 --> 00:00:34,280 Speaker 2: to know in the world of nutrition. 12 00:00:34,560 --> 00:00:36,360 Speaker 1: As well as keeping on track this year when it 13 00:00:36,360 --> 00:00:38,040 Speaker 1: comes to your health and fitness. 14 00:00:38,120 --> 00:00:38,839 Speaker 2: We're going to take a. 15 00:00:38,880 --> 00:00:41,520 Speaker 1: Closer look at the power of protein in the diet 16 00:00:41,920 --> 00:00:45,440 Speaker 1: and while it is the key to metabolic fitness long term, 17 00:00:45,920 --> 00:00:48,519 Speaker 1: and our listener question is all about how to not 18 00:00:48,560 --> 00:00:51,960 Speaker 1: regain anyway you may have already lost in twenty twenty four. 19 00:00:52,560 --> 00:00:55,360 Speaker 1: So Leanne, happy holidays, a trust you've had a nice 20 00:00:55,400 --> 00:00:58,400 Speaker 1: relaxing break. But we have some pretty exciting news which 21 00:00:58,440 --> 00:01:01,640 Speaker 1: we have alluded to the end of last year, that 22 00:01:01,680 --> 00:01:03,520 Speaker 1: we have coming up. But do you want to share 23 00:01:03,520 --> 00:01:05,640 Speaker 1: with our listeners what we have just launched. 24 00:01:06,400 --> 00:01:09,480 Speaker 3: I do see you because I am so excited. We've 25 00:01:09,520 --> 00:01:11,520 Speaker 3: lost our own protein powder and this has been a 26 00:01:11,520 --> 00:01:14,240 Speaker 3: long time coming. It's taken us probably what the better 27 00:01:14,280 --> 00:01:16,280 Speaker 3: part of I want to say, nearly the whole of 28 00:01:16,280 --> 00:01:18,920 Speaker 3: twenty twenty three. It took us far longer than we thought. 29 00:01:18,920 --> 00:01:20,880 Speaker 3: But we were like, you know what, we can't find 30 00:01:20,880 --> 00:01:23,040 Speaker 3: a protein on the market that we love, or the 31 00:01:23,040 --> 00:01:24,840 Speaker 3: ones that we do love, there's like one or two 32 00:01:24,880 --> 00:01:26,640 Speaker 3: things that we wish they had or that we wish 33 00:01:26,680 --> 00:01:28,240 Speaker 3: they didn't have, and we're like, why don't we just 34 00:01:28,319 --> 00:01:31,120 Speaker 3: make our own protein powder? So we did, you know, 35 00:01:31,440 --> 00:01:33,120 Speaker 3: you know me, Susie, You and I. We're just a 36 00:01:33,160 --> 00:01:34,800 Speaker 3: power couple, you know. We did it. We just made 37 00:01:34,840 --> 00:01:37,039 Speaker 3: our own and we decided that we're going to focus 38 00:01:37,080 --> 00:01:39,240 Speaker 3: on both of our niche areas. So we made a 39 00:01:39,280 --> 00:01:41,640 Speaker 3: hormone blend for you, my women's health protein blend for you, 40 00:01:41,800 --> 00:01:44,000 Speaker 3: and we made a digestive blend or like a gut 41 00:01:44,000 --> 00:01:45,840 Speaker 3: health kind of blend for me as well, which we 42 00:01:45,880 --> 00:01:48,800 Speaker 3: think targets the majority of our listeners, which we're super 43 00:01:48,840 --> 00:01:52,840 Speaker 3: excited about. So our website is designed by dietitians dot 44 00:01:52,840 --> 00:01:55,160 Speaker 3: com so you can rest assure that our proteins are 45 00:01:55,200 --> 00:01:58,320 Speaker 3: backed by signs. They're clean, they've got no outed sugar 46 00:01:58,320 --> 00:02:00,600 Speaker 3: in it. And what we're really excited about, because we 47 00:02:00,640 --> 00:02:02,600 Speaker 3: know we have so many listeners who are Celiac and 48 00:02:02,600 --> 00:02:05,320 Speaker 3: who knew gluten free, we've actually paid that little bit 49 00:02:05,360 --> 00:02:07,800 Speaker 3: more to ensure that our protein is batch tested and 50 00:02:07,920 --> 00:02:11,160 Speaker 3: definitely certified to gluten free, which we're really really excited 51 00:02:11,200 --> 00:02:13,280 Speaker 3: about because we know that that just helps out so 52 00:02:13,400 --> 00:02:13,959 Speaker 3: many people. 53 00:02:14,720 --> 00:02:15,040 Speaker 2: True. 54 00:02:15,080 --> 00:02:17,200 Speaker 1: So the truth of the matter is that Leanne had 55 00:02:17,280 --> 00:02:19,920 Speaker 1: been very keen to make a protein powder, and I 56 00:02:20,080 --> 00:02:22,240 Speaker 1: was like, oh fine, let's do it. But now I'm 57 00:02:22,360 --> 00:02:25,040 Speaker 1: very excited to because they look gorgeous. 58 00:02:25,120 --> 00:02:26,680 Speaker 2: We've called it Nourish. 59 00:02:27,040 --> 00:02:31,720 Speaker 1: Nourish pre and probiotic is our digestive health blend, and 60 00:02:32,600 --> 00:02:35,960 Speaker 1: Nourish Women's Health formula is our hormone blend. So our 61 00:02:36,000 --> 00:02:38,520 Speaker 1: brand name is designed by dieticians, but our actual protein 62 00:02:38,600 --> 00:02:39,600 Speaker 1: name is Nourish. 63 00:02:39,800 --> 00:02:41,160 Speaker 2: I think they're so beautiful. 64 00:02:41,360 --> 00:02:44,720 Speaker 1: They're pale, pink, They've just got gorgeous packaging. But I 65 00:02:44,720 --> 00:02:48,640 Speaker 1: guess the reason that we now know Leanna has always 66 00:02:48,639 --> 00:02:50,919 Speaker 1: been a big fan, and I've always recommended protein powder 67 00:02:50,960 --> 00:02:55,679 Speaker 1: as well. Is that, particularly working with women and myself, 68 00:02:55,760 --> 00:02:58,560 Speaker 1: particularly working with women in their forties and fifties, we 69 00:02:58,880 --> 00:03:01,880 Speaker 1: are coming to understand and more and more how important 70 00:03:02,000 --> 00:03:05,120 Speaker 1: protein is in the diet. And so you might say, well, 71 00:03:05,160 --> 00:03:07,520 Speaker 1: your dieticians, why you're not recommending real food. 72 00:03:07,560 --> 00:03:08,560 Speaker 2: Well, of course we do. 73 00:03:09,120 --> 00:03:12,160 Speaker 1: But the protein powder is just a very concentrated way 74 00:03:12,680 --> 00:03:14,400 Speaker 1: to get a significant amount of protein. 75 00:03:14,440 --> 00:03:15,919 Speaker 2: So our protein blends are very clean. 76 00:03:15,960 --> 00:03:17,600 Speaker 1: If you look at the label, you'll notice they're very 77 00:03:17,680 --> 00:03:21,520 Speaker 1: high proportions of concentrated wave protein, the purest protein that 78 00:03:21,560 --> 00:03:24,480 Speaker 1: you can use, and it's just basically concentrated milk powder. 79 00:03:24,800 --> 00:03:26,919 Speaker 1: So it means that instead of say having three glasses 80 00:03:26,919 --> 00:03:29,360 Speaker 1: of milk to get thirty grams of protein, you can 81 00:03:29,400 --> 00:03:31,919 Speaker 1: basically have a heap tablespoon and get twenty three grams 82 00:03:31,960 --> 00:03:33,200 Speaker 1: from a concentrated powder. 83 00:03:33,480 --> 00:03:34,400 Speaker 2: So I will use. 84 00:03:34,320 --> 00:03:36,960 Speaker 1: It with some of my clients who perhaps are not 85 00:03:37,080 --> 00:03:39,920 Speaker 1: a need quick breakfast on the go, or they might 86 00:03:39,960 --> 00:03:42,600 Speaker 1: be having a yogurt that they don't love high protein yogat, 87 00:03:42,600 --> 00:03:44,600 Speaker 1: so they'll add a protein powder to that to bump 88 00:03:44,640 --> 00:03:45,760 Speaker 1: the protein up in the morning. 89 00:03:46,280 --> 00:03:48,080 Speaker 2: Or I use it quite often in baking. 90 00:03:47,800 --> 00:03:50,160 Speaker 1: Because I've got a lot of clients who like homemade 91 00:03:50,240 --> 00:03:53,200 Speaker 1: and treats, you know, banana breads, protein balls, and it's 92 00:03:53,240 --> 00:03:55,120 Speaker 1: just a way to get those protein levels up to 93 00:03:55,120 --> 00:03:58,880 Speaker 1: twenty thirty grams per serve. And we're so happy actually, because. 94 00:03:58,640 --> 00:03:59,640 Speaker 2: Protein is tricky. 95 00:03:59,680 --> 00:04:02,760 Speaker 1: You know, raw protein doesn't taste great, but we're really 96 00:04:02,800 --> 00:04:04,720 Speaker 1: through it with our blend, which has got a lovely 97 00:04:04,800 --> 00:04:08,720 Speaker 1: vanilla flavor and uses natural sweetener a CTVR, but it's 98 00:04:08,760 --> 00:04:11,160 Speaker 1: really got a lovely flavor and we've just spent sort 99 00:04:11,160 --> 00:04:13,400 Speaker 1: of the summer preparing and practicing a lot of recipes. 100 00:04:13,440 --> 00:04:15,080 Speaker 1: If you do buy the protein, you'll get a free 101 00:04:15,080 --> 00:04:17,320 Speaker 1: protein ebook, which includes five of our. 102 00:04:17,240 --> 00:04:18,360 Speaker 2: Protein based recipes. 103 00:04:18,600 --> 00:04:21,120 Speaker 1: Because we do, as we've always said on the podcast, 104 00:04:21,800 --> 00:04:24,760 Speaker 1: we are active practitioners. We see clients and when it 105 00:04:24,760 --> 00:04:27,599 Speaker 1: comes to giving lifestyle and nutrition advice, I always want 106 00:04:27,600 --> 00:04:30,400 Speaker 1: practitioners people to be getting that advice from practitioners, and 107 00:04:30,480 --> 00:04:32,719 Speaker 1: Leanne and I see and talk to clients like you 108 00:04:32,800 --> 00:04:34,880 Speaker 1: every single day, and we use these products. 109 00:04:34,920 --> 00:04:36,479 Speaker 2: So yeah, we'd love for you to check it. 110 00:04:36,440 --> 00:04:38,680 Speaker 1: Out, have a look at the website designed Bydietitians dot 111 00:04:38,720 --> 00:04:41,440 Speaker 1: com and have a look and hopefully you like them 112 00:04:41,480 --> 00:04:42,719 Speaker 1: as much as we do. 113 00:04:43,320 --> 00:04:45,679 Speaker 3: Yeah, and I'll just quickly add in our digestive blend 114 00:04:45,760 --> 00:04:48,000 Speaker 3: has a probotic end of probotic in it, so it's 115 00:04:48,000 --> 00:04:52,159 Speaker 3: got probotic fiber acacia gum and probotic cultures. Laptobacilla's romam 116 00:04:52,360 --> 00:04:55,000 Speaker 3: ramars at one billion C a few as well, so 117 00:04:55,200 --> 00:04:57,560 Speaker 3: really really again, as as you said, cleaning griddying list, 118 00:04:57,640 --> 00:05:01,080 Speaker 3: no added sugar, really high protein content in our hormone blend, 119 00:05:01,360 --> 00:05:03,960 Speaker 3: So this one isn't for pregnant seal breastfeeding, but it 120 00:05:04,000 --> 00:05:06,200 Speaker 3: is really great for women who are getting a little 121 00:05:06,200 --> 00:05:09,920 Speaker 3: bit older pcos insulin resistance, you know, struggled with fertility, 122 00:05:10,000 --> 00:05:12,440 Speaker 3: really need to lose weight. This the hormone blend is 123 00:05:12,440 --> 00:05:14,520 Speaker 3: a really really wonderful one for them. It's our women's 124 00:05:14,600 --> 00:05:17,840 Speaker 3: nourish blend, and it contains chromium to help stabilize our 125 00:05:17,839 --> 00:05:21,960 Speaker 3: blood sugar levels innosotol as well as methylated folet, and 126 00:05:22,320 --> 00:05:23,840 Speaker 3: it's the other thing we put in that calcium, so 127 00:05:23,880 --> 00:05:26,080 Speaker 3: it three hundred milligrams of calcium as well, which is 128 00:05:26,080 --> 00:05:28,280 Speaker 3: really important to us because a lot of women are 129 00:05:28,320 --> 00:05:30,839 Speaker 3: having plant based milks and they're actually not getting enough calcium, 130 00:05:30,839 --> 00:05:32,800 Speaker 3: and particularly as we get older, we know that our 131 00:05:32,839 --> 00:05:35,320 Speaker 3: calcium requirements actually increased. So I think a lot of 132 00:05:35,360 --> 00:05:38,280 Speaker 3: people think because protein is based on dairy, it does 133 00:05:38,360 --> 00:05:40,280 Speaker 3: have you know, really it's like drinking a cup of milk. Look, 134 00:05:40,320 --> 00:05:42,200 Speaker 3: it's got really good calcium levels in there, and a 135 00:05:42,240 --> 00:05:44,440 Speaker 3: lot of people don't actually realize that. So we actually 136 00:05:44,440 --> 00:05:47,760 Speaker 3: fortified our women's blend with a serve of calcium as well, 137 00:05:47,800 --> 00:05:48,960 Speaker 3: which we're really happy about. 138 00:05:49,320 --> 00:05:52,920 Speaker 1: Yeah, so the first, we believe, the first proteins formulated 139 00:05:52,920 --> 00:05:53,719 Speaker 1: by dietitians. 140 00:05:53,760 --> 00:05:55,880 Speaker 2: So we're pretty proud. So take them out to your 141 00:05:55,880 --> 00:05:56,560 Speaker 2: friends about. 142 00:05:56,440 --> 00:05:59,320 Speaker 1: Us and all the informations on the website, but to 143 00:05:59,400 --> 00:06:03,159 Speaker 1: kick as softly and it is a brand shiny new year, 144 00:06:03,600 --> 00:06:05,800 Speaker 1: and there is we call it diet season. Actually in 145 00:06:05,839 --> 00:06:08,640 Speaker 1: the industry, it's diet season. It's very busy in terms 146 00:06:08,680 --> 00:06:11,960 Speaker 1: of diet information out there. People flogging diet books, weight 147 00:06:12,000 --> 00:06:15,320 Speaker 1: loss books, appills, potions, detox programs, use cleans. 148 00:06:15,360 --> 00:06:17,719 Speaker 2: It's all happening. But we were having a little bit 149 00:06:17,720 --> 00:06:18,280 Speaker 2: of a chat in. 150 00:06:18,279 --> 00:06:21,480 Speaker 1: Terms of research around how do you actually set goals 151 00:06:21,560 --> 00:06:24,920 Speaker 1: and resolutions that you keep doing. Because my observation is 152 00:06:24,960 --> 00:06:27,560 Speaker 1: that beginning of January, we've got a few days to 153 00:06:27,600 --> 00:06:30,120 Speaker 1: ourselves and things are a little bit quieter, and we 154 00:06:30,160 --> 00:06:32,800 Speaker 1: have all these grand intentions for the year ahead, and 155 00:06:32,839 --> 00:06:34,360 Speaker 1: then generally speaking, as. 156 00:06:34,200 --> 00:06:35,800 Speaker 2: Soon as school goes back and. 157 00:06:35,720 --> 00:06:38,559 Speaker 1: Things pick up with work, before you know it's it's Easter, 158 00:06:39,040 --> 00:06:41,320 Speaker 1: and those resolutions are long gone and we've forgotten them. 159 00:06:41,360 --> 00:06:44,280 Speaker 1: So I think this is a really opportune time to 160 00:06:44,440 --> 00:06:47,960 Speaker 1: lean in and try and create some systems that ensure 161 00:06:48,120 --> 00:06:50,800 Speaker 1: some of these changes. So the first thing I observe 162 00:06:51,279 --> 00:06:55,119 Speaker 1: with in general is people have grand plans. And grand 163 00:06:55,120 --> 00:06:57,320 Speaker 1: plans are amazing, but it requires a lot of focus 164 00:06:57,320 --> 00:06:59,400 Speaker 1: and attention, and sometimes in life you better just to 165 00:06:59,400 --> 00:07:04,000 Speaker 1: start small, with just small builds through your day that 166 00:07:04,040 --> 00:07:06,240 Speaker 1: will improve and take you closer to your goal. So 167 00:07:06,360 --> 00:07:08,960 Speaker 1: if your goal is weight loss, I would say don't 168 00:07:08,960 --> 00:07:10,360 Speaker 1: start by saying you're going to go to the gym 169 00:07:10,400 --> 00:07:12,800 Speaker 1: five times a week and you're going to eat zero 170 00:07:12,920 --> 00:07:15,680 Speaker 1: carbs and have no alcohol, because it's just too far 171 00:07:15,760 --> 00:07:18,920 Speaker 1: from reality. But really strong things to do are to 172 00:07:18,960 --> 00:07:22,080 Speaker 1: commit to having a protein rich breakfast each day, commit 173 00:07:22,120 --> 00:07:24,480 Speaker 1: to having two to three cups of salad or vegies 174 00:07:24,520 --> 00:07:26,920 Speaker 1: at lunch and dinner. Things you have to eat, so 175 00:07:26,960 --> 00:07:28,880 Speaker 1: you may as well focus on making sure as many 176 00:07:28,920 --> 00:07:31,600 Speaker 1: of those meals are as balanced and on track as 177 00:07:31,600 --> 00:07:33,480 Speaker 1: you can, so start small as. 178 00:07:33,360 --> 00:07:34,080 Speaker 2: My first tip. 179 00:07:34,600 --> 00:07:37,640 Speaker 1: The next is to choose things you actually like to do. 180 00:07:38,440 --> 00:07:40,920 Speaker 1: So if you don't like eating boiled chicken and vegetables, 181 00:07:40,960 --> 00:07:42,600 Speaker 1: you're probably not going to do it for very long. 182 00:07:42,840 --> 00:07:45,120 Speaker 2: If you hate going to the gym, don't join one. 183 00:07:45,400 --> 00:07:47,640 Speaker 1: So it's really important that in line with your diet 184 00:07:47,680 --> 00:07:50,239 Speaker 1: she changes, you have foods and meals that you enjoy 185 00:07:50,280 --> 00:07:53,400 Speaker 1: eating so you don't feel restricted. And the same with exercise. 186 00:07:53,440 --> 00:07:55,040 Speaker 1: You've got to find a type of exercise that you 187 00:07:55,080 --> 00:07:58,520 Speaker 1: actually like and commit to that otherwise it will never happen. 188 00:07:59,040 --> 00:08:01,560 Speaker 1: And then the third and perhaps the most important component 189 00:08:01,640 --> 00:08:05,080 Speaker 1: is accountability, because if you haven't got accountability with your 190 00:08:05,120 --> 00:08:07,320 Speaker 1: goal or resolution, it's just a dream. Really, no one 191 00:08:07,360 --> 00:08:09,080 Speaker 1: knows you're doing it. You're not checking in. And one 192 00:08:09,080 --> 00:08:11,720 Speaker 1: of the biggest predictors of success when it comes to 193 00:08:11,760 --> 00:08:14,920 Speaker 1: goal setting is documenting it, so actually physically writing it down. 194 00:08:15,400 --> 00:08:17,560 Speaker 1: And then the next most important component is checking in 195 00:08:17,600 --> 00:08:20,080 Speaker 1: with it and ideally checking in each day or each week, 196 00:08:20,400 --> 00:08:23,000 Speaker 1: ideally with a third party who is you're accountable to. 197 00:08:23,440 --> 00:08:25,280 Speaker 2: And that's why coaching in nutrition works. 198 00:08:25,280 --> 00:08:25,480 Speaker 3: You know. 199 00:08:25,800 --> 00:08:28,640 Speaker 1: The only difference between my clients who do well is 200 00:08:28,640 --> 00:08:31,200 Speaker 1: that they talk to me every day, you know. So 201 00:08:31,240 --> 00:08:34,520 Speaker 1: it's that accountability that keeps you mindful of your food decisions. 202 00:08:34,840 --> 00:08:36,880 Speaker 1: Then you make better food decisions more often, and then 203 00:08:36,920 --> 00:08:40,120 Speaker 1: it becomes a habit. So, whether it's accountability to your 204 00:08:40,160 --> 00:08:44,160 Speaker 1: friend who's doing it with you, a dietitian, a personal trainer, 205 00:08:44,320 --> 00:08:47,439 Speaker 1: a coach, you've got to be accountable. And I guarantee 206 00:08:47,559 --> 00:08:50,280 Speaker 1: you if you are routinely, not every year, achieving the 207 00:08:50,280 --> 00:08:52,040 Speaker 1: goals that you have year on year out, and you're 208 00:08:52,080 --> 00:08:54,640 Speaker 1: constantly gaining weight, it'll be because of one of those 209 00:08:54,640 --> 00:08:57,200 Speaker 1: three things. You're starting to grant and not basing it 210 00:08:57,240 --> 00:09:00,600 Speaker 1: on small changes, you're not accountable to somebody, and you 211 00:09:00,600 --> 00:09:02,839 Speaker 1: actually don't like what you're doing. So they are very 212 00:09:02,880 --> 00:09:04,839 Speaker 1: three simple areas to try and work on in the 213 00:09:04,880 --> 00:09:08,000 Speaker 1: next few weeks to have some strategies and systems ready to. 214 00:09:08,000 --> 00:09:10,640 Speaker 2: Go for the year before school and work goes back. 215 00:09:10,720 --> 00:09:12,920 Speaker 1: And you're in the frenzy of life, which, let's be honest, 216 00:09:12,920 --> 00:09:15,480 Speaker 1: doesn't give us a lot of time to self reflect 217 00:09:15,480 --> 00:09:18,120 Speaker 1: on work on personal goals, particularly if your parents, caring 218 00:09:18,160 --> 00:09:18,920 Speaker 1: for kids, etc. 219 00:09:20,160 --> 00:09:22,319 Speaker 3: I agree and I think that accountability, as you mentioned, 220 00:09:22,400 --> 00:09:24,559 Speaker 3: is really keen. And what I hear time and time 221 00:09:24,600 --> 00:09:26,840 Speaker 3: again from my clients Susie is saying, you know, I 222 00:09:26,880 --> 00:09:29,000 Speaker 3: wanted to join you know, your coaching program a year 223 00:09:29,000 --> 00:09:30,760 Speaker 3: ago or something like that, but you know, my hobby 224 00:09:30,800 --> 00:09:33,240 Speaker 3: or my partner said that they'd keep me accountable. And 225 00:09:33,280 --> 00:09:36,079 Speaker 3: what I often find, Susie is our partners or our 226 00:09:36,080 --> 00:09:38,839 Speaker 3: loved ones have the best intentions, but when it comes 227 00:09:38,840 --> 00:09:41,599 Speaker 3: down to it and when you really need that accountability, 228 00:09:41,800 --> 00:09:44,120 Speaker 3: they're often the ones that actually self sabotage you. So 229 00:09:44,200 --> 00:09:47,080 Speaker 3: take a look at how twenty twenty three went, and 230 00:09:47,120 --> 00:09:49,760 Speaker 3: if you thought about potentially joining a coaching program or 231 00:09:49,800 --> 00:09:52,040 Speaker 3: joining something and you love one or the person who 232 00:09:52,080 --> 00:09:53,880 Speaker 3: you live with said, oh no, don't do that, don't 233 00:09:53,880 --> 00:09:56,720 Speaker 3: waste all that money. I'll keep you accountable, actually ask 234 00:09:56,800 --> 00:10:00,000 Speaker 3: yourself how that went. Were they genuinely keeping you accountable 235 00:10:00,240 --> 00:10:02,920 Speaker 3: during last year or did things go sideways and you 236 00:10:03,040 --> 00:10:05,240 Speaker 3: ended up, you know, five killers heavier despite wanting to 237 00:10:05,280 --> 00:10:07,640 Speaker 3: lose five or ten killers. So I think it's a 238 00:10:07,679 --> 00:10:09,839 Speaker 3: good time to have just an honest reflection of how 239 00:10:09,960 --> 00:10:13,000 Speaker 3: things went in twenty twenty three. Did you smash your goals, 240 00:10:13,000 --> 00:10:15,240 Speaker 3: Were you're on track? Were you super proud of yourself? 241 00:10:15,440 --> 00:10:17,680 Speaker 3: Or did you basically are you starting this year exactly 242 00:10:17,679 --> 00:10:19,720 Speaker 3: in the same spot as you were last year, setting 243 00:10:19,800 --> 00:10:22,720 Speaker 3: basically the same news intentions because you didn't actually achieve 244 00:10:22,760 --> 00:10:24,800 Speaker 3: any of them through last year. And if you didn't 245 00:10:24,800 --> 00:10:27,360 Speaker 3: achieve them last year, why is that? Was it because 246 00:10:27,360 --> 00:10:30,080 Speaker 3: of accountability? Was it because it wasn't a priority in 247 00:10:30,120 --> 00:10:32,560 Speaker 3: your life? Was it because you know something else just 248 00:10:32,600 --> 00:10:35,480 Speaker 3: popped up and you know, everything just went to crap 249 00:10:35,520 --> 00:10:37,640 Speaker 3: as we say, what was it? I think it's really 250 00:10:37,679 --> 00:10:40,080 Speaker 3: important to actually reflect on how the year went, because 251 00:10:40,120 --> 00:10:41,640 Speaker 3: so many of us don't do that. We can set 252 00:10:41,640 --> 00:10:44,280 Speaker 3: these lofty goals for the year, which is amazing. I 253 00:10:44,280 --> 00:10:46,079 Speaker 3: think we should all be, you know, reaching as high 254 00:10:46,160 --> 00:10:48,440 Speaker 3: as we can, but if we don't actually have a 255 00:10:48,480 --> 00:10:51,920 Speaker 3: solid plan in place, we're very likely to not achieve 256 00:10:52,000 --> 00:10:54,960 Speaker 3: anything we actually set for ourselves because without action, we 257 00:10:55,000 --> 00:10:57,400 Speaker 3: don't achieve anything. We can dream the world, we can 258 00:10:57,440 --> 00:10:59,440 Speaker 3: have the biggest goals ever, but if you're not going 259 00:10:59,480 --> 00:11:03,840 Speaker 3: to take a consistently daily towards those goals, you're probably 260 00:11:03,880 --> 00:11:06,079 Speaker 3: never going to actually achieve them. So set of goals 261 00:11:06,080 --> 00:11:09,000 Speaker 3: that you know that you can actually take action towards 262 00:11:09,000 --> 00:11:10,960 Speaker 3: because that's what's going to give you the success this 263 00:11:11,080 --> 00:11:12,440 Speaker 3: year in twenty twenty four. 264 00:11:13,120 --> 00:11:14,240 Speaker 2: True, very true. 265 00:11:14,360 --> 00:11:17,439 Speaker 1: All right, Well, moving on, we thought an opportune time 266 00:11:17,559 --> 00:11:20,480 Speaker 1: to talk about the importance of certain nutrients, particularly knowing 267 00:11:20,559 --> 00:11:22,360 Speaker 1: that many of our listeners will be looking to sort 268 00:11:22,360 --> 00:11:25,960 Speaker 1: of kickstart or refocus after some more indulgent eating over 269 00:11:26,000 --> 00:11:28,720 Speaker 1: the past few weeks, and so we thought we you know, 270 00:11:28,800 --> 00:11:31,160 Speaker 1: all things protein are certainly on our mind having launched 271 00:11:31,200 --> 00:11:33,800 Speaker 1: Nourish just now, but we wanted to talk about the 272 00:11:33,800 --> 00:11:36,080 Speaker 1: importance of protein and why people talk about it so 273 00:11:36,160 --> 00:11:39,640 Speaker 1: much when it comes to health and lifestyle. So, out 274 00:11:39,679 --> 00:11:42,400 Speaker 1: of there's four macro nutrients, You're at your carbohydrates that 275 00:11:42,520 --> 00:11:45,560 Speaker 1: are primarily in plant based foods and use for energy. 276 00:11:46,240 --> 00:11:49,079 Speaker 1: Then you have your fat, which has a functional. 277 00:11:48,720 --> 00:11:50,120 Speaker 2: Role in the body. We don't need a whole lot 278 00:11:50,160 --> 00:11:50,439 Speaker 2: of it. 279 00:11:50,800 --> 00:11:53,360 Speaker 1: Have alcohol, which is considered atoxin by the body, so 280 00:11:53,440 --> 00:11:55,960 Speaker 1: metabolized first, which is why weight gain is likely when 281 00:11:55,960 --> 00:11:57,560 Speaker 1: you're eating high fat foods and drinking. 282 00:11:58,040 --> 00:11:59,960 Speaker 2: But then the fourth one is protein. 283 00:12:00,320 --> 00:12:03,760 Speaker 1: Now, protein is very important because it's involved in muscle 284 00:12:03,800 --> 00:12:06,800 Speaker 1: growth and repair, keeps the skin and hair healthy. 285 00:12:06,559 --> 00:12:08,480 Speaker 2: Involved in hormone regulation and production. 286 00:12:09,000 --> 00:12:12,680 Speaker 1: But as a nutrient, it is digested after carbohydrate, so 287 00:12:12,720 --> 00:12:15,520 Speaker 1: it's very powerful in controlling blood widpost levels. So it's 288 00:12:15,600 --> 00:12:18,000 Speaker 1: digestion down keeps you full the for longer after eating. 289 00:12:18,400 --> 00:12:20,760 Speaker 1: And the foods that are protein rich, whether they're animal 290 00:12:20,760 --> 00:12:23,200 Speaker 1: foods and have a full profile of amino acids, so 291 00:12:23,240 --> 00:12:26,160 Speaker 1: things like your dairy eggs, meat, chicken, fish, or plant 292 00:12:26,160 --> 00:12:28,800 Speaker 1: based protein that you can find in legumes, things like 293 00:12:28,840 --> 00:12:29,680 Speaker 1: tofu at. 294 00:12:29,559 --> 00:12:31,160 Speaker 2: A marmaie soy based products. 295 00:12:31,800 --> 00:12:34,440 Speaker 1: Is that they offer a lot of nutrients when you 296 00:12:34,480 --> 00:12:36,240 Speaker 1: look at the food. So if you took a piece 297 00:12:36,240 --> 00:12:39,200 Speaker 1: of white bread, for example, you're getting carbohydrates for energy, 298 00:12:39,240 --> 00:12:41,160 Speaker 1: but you're not getting a lot of dietary fiber, you're 299 00:12:41,160 --> 00:12:43,600 Speaker 1: not getting a lot of natural vitamins because the grain 300 00:12:43,760 --> 00:12:45,680 Speaker 1: to make that bread has been ground down and a 301 00:12:45,679 --> 00:12:48,640 Speaker 1: lot of the natural nutrition removed. Whereas when we're eating 302 00:12:48,640 --> 00:12:50,920 Speaker 1: protein rich foods, they're very nutrient rich. You're getting things 303 00:12:50,960 --> 00:12:54,920 Speaker 1: like zinc, selenium I, and calcium, So they sort of 304 00:12:54,960 --> 00:12:57,440 Speaker 1: have superpowers in the sense that when we're including those, 305 00:12:57,480 --> 00:12:59,559 Speaker 1: we tick the box and a lot of essential nutrients. 306 00:13:00,120 --> 00:13:03,360 Speaker 1: But what we're coming to understand is, particularly for women 307 00:13:03,520 --> 00:13:06,360 Speaker 1: as they move into their late thirties and forties. Is 308 00:13:06,400 --> 00:13:08,960 Speaker 1: that one because all of us as adults tend to 309 00:13:09,160 --> 00:13:12,640 Speaker 1: lose muscle mass as we get older, both naturally genetically 310 00:13:12,920 --> 00:13:15,320 Speaker 1: as we age, but also because we tend to sit 311 00:13:15,400 --> 00:13:18,000 Speaker 1: down a lot and perhaps doing the exercise that preserves 312 00:13:18,080 --> 00:13:21,359 Speaker 1: muscle mass. Is that we lose or reduce our metabolic 313 00:13:21,440 --> 00:13:24,240 Speaker 1: rate over time. And that's a problem because we like 314 00:13:24,320 --> 00:13:27,120 Speaker 1: to eat. So if your metabolic rates reducing over time, 315 00:13:27,200 --> 00:13:30,280 Speaker 1: yet you need fewer calories weight, the game becomes more likely. 316 00:13:30,760 --> 00:13:32,640 Speaker 1: Whereas what we're coming to understand is that if we 317 00:13:32,720 --> 00:13:36,080 Speaker 1: keep protein at relatively high levels, higher than was previously recommended, 318 00:13:36,200 --> 00:13:38,960 Speaker 1: so upwards of one gram per kilo or say eighty 319 00:13:39,040 --> 00:13:41,640 Speaker 1: up to one hundred grams for the average female, is 320 00:13:41,640 --> 00:13:44,680 Speaker 1: that it helps to protect against that metabolic loss and 321 00:13:44,760 --> 00:13:48,040 Speaker 1: keep our metabolism firing and keeps our bodies strong. 322 00:13:48,559 --> 00:13:50,040 Speaker 2: But it also what we're. 323 00:13:49,880 --> 00:13:52,520 Speaker 1: Coming to understand is because most of us become less 324 00:13:52,520 --> 00:13:56,280 Speaker 1: efficient in burning carbohydrators we do move through those perimenopausal 325 00:13:56,400 --> 00:14:00,880 Speaker 1: years and our insulin and glucose regulations not good, particularly 326 00:14:00,880 --> 00:14:03,360 Speaker 1: in some of us who may have a genetic predisposition 327 00:14:03,440 --> 00:14:06,080 Speaker 1: to type two diabetes is that if you keep your 328 00:14:06,080 --> 00:14:09,080 Speaker 1: protein level in your protein intake high, you naturally eat 329 00:14:09,160 --> 00:14:13,199 Speaker 1: less carbohydrate, so it naturally is conducive to weight control 330 00:14:13,240 --> 00:14:15,360 Speaker 1: as we move through those years. So it's a very 331 00:14:15,440 --> 00:14:18,839 Speaker 1: very important nutrient now in Australia. And you would think 332 00:14:18,840 --> 00:14:21,320 Speaker 1: we get plenty of protein because we love sausages and 333 00:14:21,360 --> 00:14:23,280 Speaker 1: steaks on the barbie and massive slubs of meat on 334 00:14:23,320 --> 00:14:26,240 Speaker 1: our plate at night, but one of the key observations 335 00:14:26,320 --> 00:14:28,880 Speaker 1: we have with our female clients is that protein is 336 00:14:28,920 --> 00:14:32,520 Speaker 1: not spread evenly throughout the day, isn't it, and tends 337 00:14:32,520 --> 00:14:34,960 Speaker 1: to be disproportionate at night, and that's not the best 338 00:14:34,960 --> 00:14:36,680 Speaker 1: when it comes to metabolic function. 339 00:14:37,240 --> 00:14:39,400 Speaker 3: One hundred percent. And what we talk about from a 340 00:14:39,440 --> 00:14:42,240 Speaker 3: sports citition perspective is really what we call this drip 341 00:14:42,280 --> 00:14:44,680 Speaker 3: feed of protein throughout the day. So what the research 342 00:14:44,720 --> 00:14:47,080 Speaker 3: really shows us is that if your goal is fat 343 00:14:47,080 --> 00:14:50,880 Speaker 3: loss or body recomposition, ie you want to get leaner 344 00:14:50,920 --> 00:14:53,560 Speaker 3: feeder tona, what you need to do is ensure that 345 00:14:53,600 --> 00:14:56,840 Speaker 3: you're feeding this protein throughout their day and dearly every 346 00:14:56,920 --> 00:14:58,680 Speaker 3: kind of like three to four hours, we're getting in 347 00:14:58,720 --> 00:15:00,840 Speaker 3: a bit of this protein. It's far better to do 348 00:15:00,880 --> 00:15:03,640 Speaker 3: that that way. And aim for for the average person, 349 00:15:03,640 --> 00:15:06,400 Speaker 3: whether you're male or female, kind of between about twenty 350 00:15:06,400 --> 00:15:09,640 Speaker 3: five to forty grams per meal regularly throughout the day. 351 00:15:09,680 --> 00:15:12,040 Speaker 3: So twenty five to forty grams at breakfast, then I 352 00:15:12,080 --> 00:15:14,240 Speaker 3: get at lunch, then I get at dinner, and you know, 353 00:15:14,240 --> 00:15:16,240 Speaker 3: most people get a little bit in their snacks depending 354 00:15:16,240 --> 00:15:18,240 Speaker 3: on what they're having. If they're having snacks as well. 355 00:15:18,560 --> 00:15:20,800 Speaker 3: When you're kind of only having saved five or ten 356 00:15:20,800 --> 00:15:22,880 Speaker 3: grams in your breakfast, maybe you're having a small tin 357 00:15:22,960 --> 00:15:24,840 Speaker 3: of tuna in a leafy salad. At lunch, you might 358 00:15:24,880 --> 00:15:27,560 Speaker 3: be getting say another I don't know, twelve to fifteen 359 00:15:27,560 --> 00:15:30,080 Speaker 3: grams there. Then you're having this huge slab of meat 360 00:15:30,160 --> 00:15:32,560 Speaker 3: or this enormous thing of salmon at dinner. You might 361 00:15:32,600 --> 00:15:35,360 Speaker 3: be getting like fifty sixty grams in at dinner. It's 362 00:15:35,400 --> 00:15:37,800 Speaker 3: not as ideal as if you were more to evenly 363 00:15:37,840 --> 00:15:40,120 Speaker 3: distribute that throughout the day. That's going to work far 364 00:15:40,240 --> 00:15:43,280 Speaker 3: better for your body to actually uptake that protein. So 365 00:15:43,360 --> 00:15:46,600 Speaker 3: what we find in theory, most males will get enough 366 00:15:46,600 --> 00:15:49,480 Speaker 3: protein and lunch at dinner. Often they're likeing at breakfast, 367 00:15:49,560 --> 00:15:51,880 Speaker 3: particularly if they're eating cereal or they're just having a 368 00:15:51,880 --> 00:15:54,760 Speaker 3: bit of say like veggimid or jam or peanut butter ontoes. 369 00:15:54,760 --> 00:15:57,440 Speaker 3: They're not quite getting there. Sure you're getting some protein 370 00:15:57,560 --> 00:16:00,280 Speaker 3: at breakfast, but you're not reaching that kind of I mean, 371 00:16:00,280 --> 00:16:02,520 Speaker 3: most people say about twenty to thirty grams. When the 372 00:16:02,560 --> 00:16:04,600 Speaker 3: goal is fat loss, or when the goal is gaining 373 00:16:04,680 --> 00:16:07,640 Speaker 3: muscle mass getting stronger, you probably want to be aiming 374 00:16:07,640 --> 00:16:09,800 Speaker 3: for about twenty five to forty grams per meal. And 375 00:16:09,800 --> 00:16:12,080 Speaker 3: this is all very person dependent. We can't really give 376 00:16:12,120 --> 00:16:15,200 Speaker 3: exact recommendations on the podcast, obviously because we don't know 377 00:16:15,280 --> 00:16:17,680 Speaker 3: everybody and everybody's got different backgrounds, but that's kind of 378 00:16:17,720 --> 00:16:20,760 Speaker 3: a general guide per meal. And then for our females, 379 00:16:20,880 --> 00:16:23,640 Speaker 3: what we often find, Susie, is that they're actually they're 380 00:16:23,720 --> 00:16:26,840 Speaker 3: significantly lacking protein and breakfast. They're kind of hit and 381 00:16:26,920 --> 00:16:29,040 Speaker 3: miss at lunch. You know, sometimes they'll have like a 382 00:16:29,080 --> 00:16:31,560 Speaker 3: tomato and cheese toasty which doesn't have anywhere near enough, 383 00:16:31,600 --> 00:16:34,400 Speaker 3: and other times they'll have this beautiful say like you know, 384 00:16:34,520 --> 00:16:37,440 Speaker 3: chicken and potato vegetable soup or something like that, which 385 00:16:37,480 --> 00:16:38,880 Speaker 3: is good enough in it. And then most of our 386 00:16:38,920 --> 00:16:40,840 Speaker 3: clients are actually achieving it at dinner. It's very rare 387 00:16:40,880 --> 00:16:42,760 Speaker 3: that we have clients who aren't actually getting enough protein 388 00:16:42,800 --> 00:16:45,280 Speaker 3: at dinner, perhaps maybe if they have completely vegan or 389 00:16:45,280 --> 00:16:47,720 Speaker 3: plant based clients. So where we find this kind of 390 00:16:47,800 --> 00:16:51,000 Speaker 3: lack of protein, Susie, is generally in breakfast. And sure, 391 00:16:51,600 --> 00:16:53,520 Speaker 3: some people will be having eggs, some people will be 392 00:16:53,560 --> 00:16:55,960 Speaker 3: having yogat. But even with an egg, SUSI, most eggs 393 00:16:56,040 --> 00:16:58,360 Speaker 3: only have about six or seven grams of protein in there. 394 00:16:58,560 --> 00:17:00,520 Speaker 3: Most of us would need about three or for eggs 395 00:17:00,520 --> 00:17:03,440 Speaker 3: at breakfast to actually reach the ideal amount of protein. 396 00:17:03,680 --> 00:17:05,440 Speaker 3: And then if you're just having kind of like an 397 00:17:05,520 --> 00:17:07,399 Speaker 3: you know, egg omelet without any toast because a lot 398 00:17:07,400 --> 00:17:09,760 Speaker 3: of people are quite fearful of carves at breakfast, even 399 00:17:09,840 --> 00:17:11,679 Speaker 3: a slice of toast will have a couple of grams 400 00:17:11,680 --> 00:17:13,719 Speaker 3: of protein in there too, which will boosted a little bit, 401 00:17:13,720 --> 00:17:15,800 Speaker 3: so you can do some things. You're adding a couple 402 00:17:15,800 --> 00:17:18,320 Speaker 3: of slices of bread some cheese to your eggs as well, 403 00:17:18,320 --> 00:17:20,640 Speaker 3: and of course you're then going to achieve your intake there. 404 00:17:21,040 --> 00:17:24,320 Speaker 3: But the other alternatives are basically adding a lot of yogurt. 405 00:17:24,040 --> 00:17:24,520 Speaker 2: To your meals. 406 00:17:24,560 --> 00:17:26,520 Speaker 3: And sometimes, Susie, I just have clients who just say, 407 00:17:26,520 --> 00:17:28,919 Speaker 3: I don't like the taste of those high protein yogurts 408 00:17:29,000 --> 00:17:31,560 Speaker 3: or I just get over eating yogurt all at the time. 409 00:17:32,000 --> 00:17:34,919 Speaker 3: And so what we really do find without clients is 410 00:17:34,920 --> 00:17:37,240 Speaker 3: that we use a little bit of protein powder in 411 00:17:37,280 --> 00:17:40,960 Speaker 3: recipes such as overnight oats. You might be doing a smoothie, 412 00:17:40,960 --> 00:17:43,280 Speaker 3: perhaps you might even just love cereal. Like I've got 413 00:17:43,280 --> 00:17:45,760 Speaker 3: some clients, Susie, and they just love cereal and they're like, 414 00:17:45,760 --> 00:17:47,560 Speaker 3: I know what you're gonna say, it's all carves, it's 415 00:17:47,600 --> 00:17:49,560 Speaker 3: all sugar. I'm like, I'm happy if we have cereal, 416 00:17:49,760 --> 00:17:51,280 Speaker 3: I'm gonna have to stir through a little bit of 417 00:17:51,280 --> 00:17:53,520 Speaker 3: protein powder into it and balance it out with a 418 00:17:53,560 --> 00:17:56,120 Speaker 3: little bit of healthy vats as well, because then that, 419 00:17:56,160 --> 00:17:58,920 Speaker 3: you know, slows down the digestion of the carpohydrates and 420 00:17:58,960 --> 00:18:01,560 Speaker 3: helps to stabilize the blog levels a little bit more. So, 421 00:18:01,800 --> 00:18:04,840 Speaker 3: protein powder into your breakfast can be a really good option. 422 00:18:05,200 --> 00:18:07,239 Speaker 3: And the other reason, Susie, what we've done is we've 423 00:18:07,320 --> 00:18:11,960 Speaker 3: designed a really clean wpis well wave based protein isolate. Now, 424 00:18:12,000 --> 00:18:15,639 Speaker 3: this is really highly absorbable. It's really really superior to 425 00:18:15,680 --> 00:18:18,480 Speaker 3: plant protein in the fact that it's absorbed and utilized 426 00:18:18,560 --> 00:18:21,240 Speaker 3: really easily and readily by the body. But it's also 427 00:18:21,440 --> 00:18:24,000 Speaker 3: very low lactose, Susie. So a lot of our clients say, oh, 428 00:18:24,000 --> 00:18:26,720 Speaker 3: I actually can't have dairy based protein because they struggle 429 00:18:26,760 --> 00:18:28,920 Speaker 3: with it. What I find, Susie, is that they actually 430 00:18:28,960 --> 00:18:32,040 Speaker 3: struggle with either lactose load in it, or they struggle 431 00:18:32,080 --> 00:18:35,000 Speaker 3: with the sweetenes that they've used, and often it's artificial sweetener. 432 00:18:35,280 --> 00:18:37,520 Speaker 3: All some of these protein powers are just jacked with 433 00:18:37,640 --> 00:18:40,240 Speaker 3: so many ingredients in there that we don't really need 434 00:18:40,280 --> 00:18:43,080 Speaker 3: in there, and that's what people are reacting or sensitive to. 435 00:18:43,480 --> 00:18:46,480 Speaker 3: So our WPI, Susie, both our hormone blend and our 436 00:18:46,480 --> 00:18:50,399 Speaker 3: digestive blend are both low lactose and so should be 437 00:18:50,440 --> 00:18:52,680 Speaker 3: really really well tolerated by a lot of people, even 438 00:18:52,680 --> 00:18:55,320 Speaker 3: if you had previously had issues with the way based 439 00:18:55,320 --> 00:18:57,800 Speaker 3: protein in the past. We're actually offering our money back 440 00:18:57,800 --> 00:19:00,400 Speaker 3: guarantee on our website because we know that this will 441 00:19:00,400 --> 00:19:02,800 Speaker 3: help so many people who have struggled with other types 442 00:19:02,840 --> 00:19:05,680 Speaker 3: of protein powder in the past that we actually feel 443 00:19:05,760 --> 00:19:07,840 Speaker 3: very strongly that you should be just fine with our 444 00:19:07,840 --> 00:19:10,040 Speaker 3: protein powder as well. So where we find it can 445 00:19:10,080 --> 00:19:12,600 Speaker 3: be really really helpful for particularly our females is at 446 00:19:12,600 --> 00:19:14,840 Speaker 3: breakfast time. Now, you don't most of our clients won't 447 00:19:14,880 --> 00:19:17,159 Speaker 3: even use a full serve susy. Our serving size on 448 00:19:17,200 --> 00:19:19,280 Speaker 3: the packet is thirty grams. But if you're adding it 449 00:19:19,320 --> 00:19:21,399 Speaker 3: into say a smoothie, for example, and you've got some 450 00:19:21,480 --> 00:19:22,680 Speaker 3: milk in there, and you've got a little bit of 451 00:19:22,720 --> 00:19:24,960 Speaker 3: cheerys or some nuts in there as well, you might 452 00:19:25,000 --> 00:19:27,359 Speaker 3: only need to use fifteen or twenty grams of protein 453 00:19:27,440 --> 00:19:30,520 Speaker 3: powder in order to then reach that kind of twenty 454 00:19:30,560 --> 00:19:33,320 Speaker 3: to thirty forty grams that most of us ideally should 455 00:19:33,320 --> 00:19:35,320 Speaker 3: be aiming for on a meal. So it's not to 456 00:19:35,320 --> 00:19:37,359 Speaker 3: say that it has to be an ingredient in isolation. 457 00:19:37,480 --> 00:19:39,719 Speaker 3: We're certainly not saying that we want our our clients 458 00:19:39,760 --> 00:19:42,280 Speaker 3: going around just chugging protein shakes left, right and center. 459 00:19:42,359 --> 00:19:44,960 Speaker 3: That's absolutely not what we're asking them to do. We're 460 00:19:44,960 --> 00:19:47,760 Speaker 3: actually using it as part of a recipe to boost 461 00:19:47,800 --> 00:19:51,600 Speaker 3: the overall protein in that recipe to then help our 462 00:19:51,640 --> 00:19:54,800 Speaker 3: clients feel more satiated. Support our muscle mass, because don't 463 00:19:54,800 --> 00:19:58,000 Speaker 3: forget muscles and metabolically active tissue. The more muscle we have, 464 00:19:58,160 --> 00:20:01,239 Speaker 3: the better we are metabolically low long term, and the 465 00:20:01,240 --> 00:20:04,320 Speaker 3: more we are likely to prevent some of that muscle 466 00:20:04,359 --> 00:20:06,040 Speaker 3: mass and that sort of thing as we ate and 467 00:20:06,080 --> 00:20:08,080 Speaker 3: as we get a little bit older. So protein, as 468 00:20:08,119 --> 00:20:10,879 Speaker 3: you said, Zuzi, has multiple benefits, but we don't actually 469 00:20:10,920 --> 00:20:13,760 Speaker 3: need to just have protein as a protein shake or 470 00:20:13,760 --> 00:20:15,879 Speaker 3: as you know, that's the meal in itself, which I 471 00:20:15,920 --> 00:20:17,760 Speaker 3: know some people do do for weight loss. We're definitely 472 00:20:17,760 --> 00:20:20,280 Speaker 3: not recommending that. We're just recommending that some of our 473 00:20:20,320 --> 00:20:22,720 Speaker 3: clients if you need to use a little bit as 474 00:20:22,800 --> 00:20:25,639 Speaker 3: part of your meal to boost the overall protein within 475 00:20:25,680 --> 00:20:28,080 Speaker 3: that meal to get it up to the recommended amounts 476 00:20:28,280 --> 00:20:31,080 Speaker 3: to then help support the tidy and muscle mass long term. 477 00:20:31,520 --> 00:20:33,800 Speaker 1: True, and I think the areas I agree a lot 478 00:20:33,880 --> 00:20:36,120 Speaker 1: of my clients will not get enough at breakfast, particularly 479 00:20:36,119 --> 00:20:41,639 Speaker 1: if just often for coffee, but the other plant based coffee, 480 00:20:41,640 --> 00:20:44,199 Speaker 1: because you're not getting any insane almond milk compared to 481 00:20:44,200 --> 00:20:45,200 Speaker 1: if you had dairy milk. 482 00:20:45,240 --> 00:20:46,280 Speaker 2: So that's very common. 483 00:20:46,640 --> 00:20:49,399 Speaker 1: But the other key area that I find constantly my 484 00:20:49,400 --> 00:20:53,720 Speaker 1: clients are skipping is their afternoon protein because what happens 485 00:20:53,720 --> 00:20:56,480 Speaker 1: in the afternoon is that if you don't have a 486 00:20:56,520 --> 00:21:00,399 Speaker 1: substantial top up of protein about three four o'clock, you 487 00:21:00,440 --> 00:21:03,840 Speaker 1: will then arrive home starving and overeat snack food and 488 00:21:03,880 --> 00:21:06,480 Speaker 1: probably still eat dinner, so you've just overeaten in general. 489 00:21:06,520 --> 00:21:09,280 Speaker 1: Whereas if you prioritize ten to twenty grams at least 490 00:21:09,280 --> 00:21:11,640 Speaker 1: of protein in the afternoon, which may be a couple 491 00:21:11,680 --> 00:21:14,400 Speaker 1: of slices of cheese on crackers, it may be high 492 00:21:14,440 --> 00:21:17,080 Speaker 1: protein yogurt, it may be a regular GoGet with a 493 00:21:17,080 --> 00:21:19,320 Speaker 1: bit of protein powder added. You know, you can do 494 00:21:19,480 --> 00:21:22,960 Speaker 1: many different things to get that amount, even if you're 495 00:21:23,000 --> 00:21:24,800 Speaker 1: not that hungry. If you have it there, you'll notice 496 00:21:24,800 --> 00:21:27,400 Speaker 1: that you arrive home again not overly hungry. You can 497 00:21:27,440 --> 00:21:30,000 Speaker 1: have a very controlled portion of dinner, so it's more 498 00:21:30,000 --> 00:21:32,840 Speaker 1: a top up, not a desperate need to eat, and 499 00:21:32,880 --> 00:21:34,960 Speaker 1: you will not overeat through the evening, and that's often 500 00:21:34,960 --> 00:21:37,480 Speaker 1: where the war of nutrition is one by ensuring you 501 00:21:37,520 --> 00:21:40,080 Speaker 1: don't arrive home starving. So that's the other area it's 502 00:21:40,119 --> 00:21:42,600 Speaker 1: work's focusing on is making sure you're getting at least ten, 503 00:21:42,640 --> 00:21:45,160 Speaker 1: if not closer to twenty grams of protein at three 504 00:21:45,200 --> 00:21:47,879 Speaker 1: four o'clock in the afternoon, and I guarantee you can 505 00:21:47,880 --> 00:21:49,680 Speaker 1: feel much more in control of your dinner. And that's 506 00:21:49,720 --> 00:21:52,520 Speaker 1: often where you will start to notice lighter dinners and 507 00:21:52,560 --> 00:21:54,560 Speaker 1: wake up hungry. And then you've taken control of your 508 00:21:54,560 --> 00:21:57,720 Speaker 1: metabolic rate and can increase food consumption in the morning. 509 00:21:57,720 --> 00:22:00,439 Speaker 1: And that's a really good model for consistent that loss. 510 00:22:01,000 --> 00:22:02,760 Speaker 3: And if you have a sweet tooth, what we generally 511 00:22:02,760 --> 00:22:04,800 Speaker 3: find with our clients, we know that this is supportab 512 00:22:04,800 --> 00:22:07,400 Speaker 3: By research as well. Susie is not having to hire 513 00:22:07,440 --> 00:22:11,000 Speaker 3: a carbohydrate load in the afternoon naturally pairing your afternoon 514 00:22:11,040 --> 00:22:13,640 Speaker 3: snack with some protein as well to help stabilize those 515 00:22:13,640 --> 00:22:15,919 Speaker 3: blood sugar levels as well. If you're just munching on 516 00:22:15,960 --> 00:22:18,440 Speaker 3: lollies or chocolate or something through the afternoon, then you 517 00:22:18,520 --> 00:22:20,960 Speaker 3: go and to experience that higher increase in your sugar 518 00:22:21,000 --> 00:22:23,320 Speaker 3: cravings later on. So if you do have a sweet tooth, 519 00:22:23,320 --> 00:22:25,800 Speaker 3: Susie and I have a delicious recipe for our favorite 520 00:22:25,840 --> 00:22:28,880 Speaker 3: choc protein balls as little snack balls in the free 521 00:22:28,920 --> 00:22:30,760 Speaker 3: ebooks that if you purchase one of our proteins from 522 00:22:30,800 --> 00:22:34,040 Speaker 3: our website designed by Dietitians dot Com, you will get 523 00:22:34,080 --> 00:22:36,920 Speaker 3: automatically sent our free ebook which has our delicious little 524 00:22:36,960 --> 00:22:38,879 Speaker 3: chocolate balls in there. And they're very tasty. Even I 525 00:22:38,880 --> 00:22:40,160 Speaker 3: said price Susie with those. 526 00:22:39,960 --> 00:22:41,480 Speaker 2: Ones, Yes, they're very good. 527 00:22:41,600 --> 00:22:43,280 Speaker 1: So yeah, have a quick look and even if you're 528 00:22:43,280 --> 00:22:45,400 Speaker 1: interested in how much protein you're having. It's actually quite 529 00:22:45,400 --> 00:22:48,080 Speaker 1: easy to calculate. Just look onto something like Calorieking or 530 00:22:48,080 --> 00:22:50,920 Speaker 1: my Fitness palent into a day of eating and you'll 531 00:22:50,920 --> 00:22:51,879 Speaker 1: see exactly where. 532 00:22:51,720 --> 00:22:52,720 Speaker 2: Your protein's coming from. 533 00:22:52,720 --> 00:22:54,600 Speaker 1: And you're wanting, as we said to emphasit of twenty 534 00:22:54,680 --> 00:22:57,399 Speaker 1: thirty grams at meals, most people listening would need at 535 00:22:57,440 --> 00:23:00,159 Speaker 1: least eighty, if not closer to one hundred grams per day. 536 00:23:00,400 --> 00:23:02,879 Speaker 1: And I guarantee you if you've been finding it difficult 537 00:23:02,960 --> 00:23:05,879 Speaker 1: to drop a few kilos, often you might only be 538 00:23:05,880 --> 00:23:07,520 Speaker 1: getting sixty grams of protein per day. 539 00:23:07,520 --> 00:23:08,320 Speaker 2: And there's your answer. 540 00:23:08,400 --> 00:23:10,560 Speaker 1: So very easy to calculate that as well and get 541 00:23:10,600 --> 00:23:12,000 Speaker 1: an idea where perhaps you. 542 00:23:11,960 --> 00:23:13,040 Speaker 2: May need a little bit more. 543 00:23:13,840 --> 00:23:16,679 Speaker 1: All right, Lenne, Well, the final question we have today 544 00:23:16,760 --> 00:23:18,800 Speaker 1: which is very relevant, I. 545 00:23:18,760 --> 00:23:20,199 Speaker 2: Think because it's a conversation. 546 00:23:20,880 --> 00:23:23,200 Speaker 1: It's one of those aha moments, you know when you're 547 00:23:23,560 --> 00:23:25,480 Speaker 1: like you two at school and someone was teaching you 548 00:23:25,560 --> 00:23:27,600 Speaker 1: fractions and you just thought, I'm never going to get this, 549 00:23:27,680 --> 00:23:28,920 Speaker 1: and then all of a sudden you just got it 550 00:23:28,960 --> 00:23:30,760 Speaker 1: and you were like, ah, now's talking about I. 551 00:23:30,760 --> 00:23:32,960 Speaker 3: Don't think I've forgot it. Never happened to me. 552 00:23:33,960 --> 00:23:35,639 Speaker 2: I'm trying to teach my boys times tables? 553 00:23:35,680 --> 00:23:37,800 Speaker 1: Can you tell I'm waiting for There are hard moments 554 00:23:37,840 --> 00:23:41,359 Speaker 1: not quite come yet, But this is an idea that 555 00:23:41,400 --> 00:23:43,879 Speaker 1: suddenly clients realized what we're trying to do, because a 556 00:23:43,920 --> 00:23:47,440 Speaker 1: common question is how will I eat when I finish 557 00:23:47,520 --> 00:23:51,560 Speaker 1: the program? And I'll realize that we're back at the 558 00:23:51,560 --> 00:23:54,560 Speaker 1: times tables. We haven't got the understanding quite right yet. 559 00:23:54,640 --> 00:23:59,040 Speaker 1: Because when you're maintaining a certain weight, so say you're 560 00:23:59,040 --> 00:24:04,560 Speaker 1: eighty kilos kilos, you have been eating to maintain that weight. 561 00:24:05,720 --> 00:24:08,520 Speaker 2: So when you come and begin. 562 00:24:08,320 --> 00:24:10,840 Speaker 1: A program that's in a calorie deficit, say it might 563 00:24:10,880 --> 00:24:16,639 Speaker 1: be fourteen hundred calories, we are reprogramming your metabolism to 564 00:24:16,840 --> 00:24:19,640 Speaker 1: work down to a seventy kilo person who probably only 565 00:24:19,680 --> 00:24:21,520 Speaker 1: needs about fourteen hundred calories. 566 00:24:21,960 --> 00:24:22,919 Speaker 2: So it's not a. 567 00:24:22,800 --> 00:24:25,760 Speaker 1: Matter of being on a weight loss program that you 568 00:24:25,800 --> 00:24:28,640 Speaker 1: will go off. We're basically trying to teach your body 569 00:24:29,160 --> 00:24:32,000 Speaker 1: to function on fewer calories because that's the amount of 570 00:24:32,040 --> 00:24:34,320 Speaker 1: calories you need at a lower weight, and when you've. 571 00:24:34,119 --> 00:24:36,440 Speaker 2: Been eating up to the other it's not a. 572 00:24:36,400 --> 00:24:38,959 Speaker 1: Matter of reverting back because if you revert back to that, 573 00:24:39,600 --> 00:24:42,040 Speaker 1: you will regain the weight again and that's a very 574 00:24:42,400 --> 00:24:46,840 Speaker 1: big concept to understand that when you've been chronically overeating, 575 00:24:46,880 --> 00:24:48,560 Speaker 1: and it's safe to say Leanne that if you are 576 00:24:48,760 --> 00:24:52,280 Speaker 1: overweight obast you have been chronically overeating for quite some time. 577 00:24:52,880 --> 00:24:55,960 Speaker 1: As such, it's going to take time to reprogram back down, 578 00:24:56,440 --> 00:24:58,480 Speaker 1: and that's why you may notice that you're eating half 579 00:24:58,520 --> 00:25:00,800 Speaker 1: of what you once eate or could eat, because your 580 00:25:00,840 --> 00:25:03,840 Speaker 1: stomach has shrunk back down to where it should actually be, 581 00:25:04,520 --> 00:25:07,280 Speaker 1: so it's not a matter of going back. So the 582 00:25:07,400 --> 00:25:11,600 Speaker 1: main reason in my experience clinically, that people regain the 583 00:25:11,640 --> 00:25:15,239 Speaker 1: weight is that they just start eating more again. So 584 00:25:15,280 --> 00:25:17,720 Speaker 1: they may have had their baseline calorie load might be 585 00:25:17,800 --> 00:25:20,480 Speaker 1: roughly fourteen hundred, but of course calories differ. Every day 586 00:25:20,520 --> 00:25:23,040 Speaker 1: is different, but as a rough guide, and then all 587 00:25:23,080 --> 00:25:25,080 Speaker 1: of a sudden, the extras slip back in again, so 588 00:25:25,080 --> 00:25:27,439 Speaker 1: they might be giving themselves an extra treat at dinner, 589 00:25:27,560 --> 00:25:30,280 Speaker 1: or they might add carbohydrate back in, or they might 590 00:25:30,280 --> 00:25:32,760 Speaker 1: add that extra coffee back in, or have some extra 591 00:25:32,840 --> 00:25:36,120 Speaker 1: dip and hommice slipping in. And then over time, your 592 00:25:36,160 --> 00:25:39,359 Speaker 1: baseline calorie intake, which has been controlled, sneaks up again 593 00:25:39,920 --> 00:25:42,600 Speaker 1: and with it your weight does as well. So the 594 00:25:42,640 --> 00:25:45,639 Speaker 1: most important thing that you can do to prevent weight 595 00:25:45,720 --> 00:25:50,280 Speaker 1: regain is to keep your baseline intake of calories very tight. 596 00:25:51,040 --> 00:25:52,640 Speaker 1: And that's not to mean that you can't go out 597 00:25:52,680 --> 00:25:55,000 Speaker 1: and have an indulgent meal or a few drinks on 598 00:25:55,040 --> 00:25:58,479 Speaker 1: the weekend, but it does mean that to maintain the 599 00:25:58,480 --> 00:26:01,159 Speaker 1: weight that you are and want to be, that is 600 00:26:01,200 --> 00:26:03,080 Speaker 1: probably how much you're going to have. It's always going 601 00:26:03,160 --> 00:26:05,000 Speaker 1: to be a lot lighter than you once had because 602 00:26:05,040 --> 00:26:07,439 Speaker 1: you were overeating for a number of years that was 603 00:26:07,480 --> 00:26:10,640 Speaker 1: gradually increasing your weight. And once you get your head 604 00:26:10,640 --> 00:26:12,919 Speaker 1: around that and understand that people who are lighter and 605 00:26:12,960 --> 00:26:16,040 Speaker 1: leaner don't really eat so much, it will become a 606 00:26:16,080 --> 00:26:19,199 Speaker 1: lot more accepting that this isn't a diet or a 607 00:26:19,240 --> 00:26:22,479 Speaker 1: lifestyle plan or something short term. This is basically an 608 00:26:22,520 --> 00:26:26,040 Speaker 1: eating style that is reprogramming your body and metabolism to 609 00:26:26,160 --> 00:26:28,880 Speaker 1: maintain that weight. So that's the first thing. You've got 610 00:26:28,920 --> 00:26:31,600 Speaker 1: to have an acceptance around that and maintain your baseline 611 00:26:31,640 --> 00:26:32,840 Speaker 1: and not let the extras. 612 00:26:32,480 --> 00:26:35,720 Speaker 2: Creep back in. And then the other variable is overtime. 613 00:26:35,720 --> 00:26:38,679 Speaker 2: The exercise always reduces so unless. 614 00:26:38,440 --> 00:26:41,080 Speaker 1: You're what I call a natural mover, and your bondest 615 00:26:41,119 --> 00:26:42,320 Speaker 1: thing is to go to the gym. 616 00:26:42,640 --> 00:26:44,720 Speaker 2: Over time, you will do less, You'll. 617 00:26:44,560 --> 00:26:46,800 Speaker 1: Start to sit down more, you'll skip more walks, you 618 00:26:46,800 --> 00:26:49,200 Speaker 1: won't train as hard as the gym. So the other 619 00:26:49,320 --> 00:26:53,000 Speaker 1: secret to preventing weight regain after losing it is to 620 00:26:53,080 --> 00:26:55,200 Speaker 1: keep on top of your exercise program and to make 621 00:26:55,240 --> 00:26:58,920 Speaker 1: sure that you're constantly challenging the body. Otherwise you will 622 00:26:58,920 --> 00:27:02,040 Speaker 1: again platau out and over time do less, and again 623 00:27:02,080 --> 00:27:05,280 Speaker 1: you'll gradually gain weight. So they're my two best tips 624 00:27:05,320 --> 00:27:08,399 Speaker 1: to do that. And I certainly have clients lean like 625 00:27:08,480 --> 00:27:11,560 Speaker 1: thinking of the women I would see each year, and 626 00:27:11,600 --> 00:27:16,520 Speaker 1: I would have a significant proportion who literally maintain their 627 00:27:16,560 --> 00:27:18,760 Speaker 1: weight that they've lost within a kilo or two because 628 00:27:18,800 --> 00:27:22,640 Speaker 1: they have learned and assimilated the lifestyle that allows them 629 00:27:22,640 --> 00:27:25,880 Speaker 1: to maintain that weight, and that may be appearing relatively strict, 630 00:27:26,400 --> 00:27:29,280 Speaker 1: but they know that that's the tightness and focus they need. 631 00:27:29,720 --> 00:27:32,919 Speaker 1: But I certainly have clients who I finish and I 632 00:27:32,960 --> 00:27:35,520 Speaker 1: think they're going to come back, and sure enough a 633 00:27:35,600 --> 00:27:37,880 Speaker 1: year later, too later, they're like, oh, need your help. 634 00:27:37,880 --> 00:27:40,800 Speaker 1: It's crept back up because we haven't consolidated those key 635 00:27:40,880 --> 00:27:43,760 Speaker 1: changes and they haven't learned to come back to that 636 00:27:43,840 --> 00:27:46,320 Speaker 1: baseline and have light days and have a couple of 637 00:27:46,440 --> 00:27:50,520 Speaker 1: light meals each week to buffer the calorie over consumption 638 00:27:50,600 --> 00:27:52,399 Speaker 1: that is always going to be around in modern life, 639 00:27:52,440 --> 00:27:54,920 Speaker 1: because there's always a drink tonight, there's always a pizza night, 640 00:27:54,920 --> 00:27:58,119 Speaker 1: there's always eating out, and so as such we have 641 00:27:58,200 --> 00:28:00,439 Speaker 1: to come back to those type baselines if we're to 642 00:28:00,480 --> 00:28:03,080 Speaker 1: maintain our weight in this world that there is just 643 00:28:03,119 --> 00:28:06,159 Speaker 1: food around all the time hundre percent. 644 00:28:06,400 --> 00:28:09,679 Speaker 3: And I think that where the weight regain becomes youly tricky. 645 00:28:09,880 --> 00:28:12,320 Speaker 3: Is sure you might be doing, say in your example, 646 00:28:12,359 --> 00:28:14,760 Speaker 3: fourteen hundred calories to lose the weight, and it's not 647 00:28:14,800 --> 00:28:17,119 Speaker 3: that we necessarily have to maintain that forever. 648 00:28:17,200 --> 00:28:17,760 Speaker 2: We can. 649 00:28:17,920 --> 00:28:20,840 Speaker 3: There's this new concept of reverse starting slowly increase our 650 00:28:20,880 --> 00:28:23,639 Speaker 3: calories over time, But we can't go back to what 651 00:28:23,680 --> 00:28:25,920 Speaker 3: we were previously doing, like you said, because most people, 652 00:28:25,960 --> 00:28:28,359 Speaker 3: if you're maintaining a body of say eighty ninety one 653 00:28:28,440 --> 00:28:31,480 Speaker 3: hundred kilos, you're probably eating two thousand plus calories. So 654 00:28:31,480 --> 00:28:34,000 Speaker 3: if you go from fourteen hundred back to eating say 655 00:28:34,040 --> 00:28:36,760 Speaker 3: two thousand, five hundred calories, of course you'll regain the weight. 656 00:28:36,960 --> 00:28:39,680 Speaker 3: But if you slowly, over time start to increase that 657 00:28:39,760 --> 00:28:43,200 Speaker 3: calorie load from fourteen to fourteen fifty to fifteen hundred 658 00:28:43,240 --> 00:28:46,160 Speaker 3: to sixteen hundred. You essentially need to work out whatever 659 00:28:46,200 --> 00:28:48,560 Speaker 3: your new body is. Say you move from ninety kilos 660 00:28:48,600 --> 00:28:51,520 Speaker 3: down to seventy kilos, what is your new maintenance at 661 00:28:51,560 --> 00:28:54,760 Speaker 3: seventy kilos? And this is very much dependent on your age, 662 00:28:54,880 --> 00:28:58,160 Speaker 3: your height, how much exercise you do, your body composition, 663 00:28:58,280 --> 00:29:01,080 Speaker 3: how much muscle mass you have, and how I guess 664 00:29:01,400 --> 00:29:04,880 Speaker 3: consistent you are with things like exercise and eating as well. 665 00:29:04,920 --> 00:29:07,200 Speaker 3: Are you kind of blowing out every weekend or you're 666 00:29:07,240 --> 00:29:09,960 Speaker 3: pretty consistent with your nutrition each week and that will 667 00:29:10,000 --> 00:29:14,040 Speaker 3: dictate what your new maintenance I guess body is, because 668 00:29:14,080 --> 00:29:16,560 Speaker 3: your new maintenance body is going to be less than 669 00:29:16,600 --> 00:29:19,040 Speaker 3: where you beget and your maintenance body at ninety kilos 670 00:29:19,080 --> 00:29:21,440 Speaker 3: just different to your maintenance body at seventy kilers. So 671 00:29:21,480 --> 00:29:23,880 Speaker 3: it's not to say we have to maintain ourselves on 672 00:29:23,960 --> 00:29:26,720 Speaker 3: low calories forever. There's certainly a little bit of a 673 00:29:26,760 --> 00:29:29,440 Speaker 3: buffer to increase it, but it's certainly not the buffer 674 00:29:29,480 --> 00:29:32,400 Speaker 3: most people think, Susie, where they just automatically revert back 675 00:29:32,440 --> 00:29:34,520 Speaker 3: to what they used to do having alcohol, you know, 676 00:29:34,680 --> 00:29:37,000 Speaker 3: a couple of drinks after work every single night, because 677 00:29:37,000 --> 00:29:38,480 Speaker 3: we've had a bad day or a couple of nights 678 00:29:38,520 --> 00:29:41,280 Speaker 3: a week, having multiple meals out a week, having supper 679 00:29:41,360 --> 00:29:44,600 Speaker 3: or dessert after dinner every single day. Most people, the 680 00:29:44,680 --> 00:29:46,640 Speaker 3: extra kind of buffer they get as a bit of 681 00:29:46,680 --> 00:29:49,840 Speaker 3: a reverse diet might be one or two extra cheeky 682 00:29:49,880 --> 00:29:52,320 Speaker 3: wines a week. It might be chocolate after dinner one 683 00:29:52,400 --> 00:29:54,640 Speaker 3: or two times extra week, and an extra meal out 684 00:29:54,680 --> 00:29:57,280 Speaker 3: a week. Most people in a deficit can't really get 685 00:29:57,320 --> 00:29:59,480 Speaker 3: away with more than about one or two meals out 686 00:29:59,480 --> 00:30:01,680 Speaker 3: a week, or just becomes really really tricky to actually 687 00:30:01,720 --> 00:30:04,520 Speaker 3: maintain that deficit. Back at maintenance, you might be able 688 00:30:04,520 --> 00:30:06,400 Speaker 3: to eat out twice a week, they have a lovely 689 00:30:06,440 --> 00:30:08,240 Speaker 3: little bit of chocolate a couple of times a week, 690 00:30:08,440 --> 00:30:11,280 Speaker 3: and then maybe say, for example, a breakfast out or 691 00:30:11,360 --> 00:30:13,320 Speaker 3: or something like that on the weekend. That sort of 692 00:30:13,320 --> 00:30:15,680 Speaker 3: becomes your new maintenance. But certainly you don't have that 693 00:30:15,680 --> 00:30:18,840 Speaker 3: buffett to be doing everything or reverting back to your 694 00:30:18,880 --> 00:30:21,080 Speaker 3: old patterns of behavior. And that's the biggest I guess 695 00:30:21,720 --> 00:30:23,880 Speaker 3: misconception I see. So you're the biggest thing that I 696 00:30:23,920 --> 00:30:26,840 Speaker 3: see people struggle with is that like, what is my 697 00:30:26,920 --> 00:30:29,360 Speaker 3: new maintenance levels? And certainly you can touch base or 698 00:30:29,360 --> 00:30:31,200 Speaker 3: work with like a sports side titian who can help 699 00:30:31,240 --> 00:30:34,160 Speaker 3: you calculate that. Certainly, there are a lot of online calculators, 700 00:30:34,200 --> 00:30:35,600 Speaker 3: but you just have to be careful with a lot 701 00:30:35,600 --> 00:30:38,000 Speaker 3: of these online calculators, Susie, because I find that they 702 00:30:39,240 --> 00:30:43,000 Speaker 3: typically tend to really overestimate exercise. So I'm very cautious 703 00:30:43,000 --> 00:30:45,200 Speaker 3: with a lot of those online calculators, and I'll certainly 704 00:30:45,320 --> 00:30:47,320 Speaker 3: use the lower end of a lot of them because 705 00:30:47,360 --> 00:30:49,440 Speaker 3: a lot of those online calculators are also built for 706 00:30:49,520 --> 00:30:52,320 Speaker 3: male bodies who have more muscle mass and actually can 707 00:30:52,320 --> 00:30:54,040 Speaker 3: get away with that little bit more as well. So 708 00:30:54,080 --> 00:30:55,720 Speaker 3: I always take the lower end of a lot of 709 00:30:55,720 --> 00:30:58,000 Speaker 3: these online calculators if my clients kind of want to 710 00:30:58,080 --> 00:31:00,000 Speaker 3: use it or want to work out what their new maintenance. 711 00:31:00,360 --> 00:31:03,280 Speaker 3: So that's probably the biggest thing from my perspective, is, 712 00:31:03,320 --> 00:31:05,760 Speaker 3: like you said, you have to be able to maintain 713 00:31:05,800 --> 00:31:08,160 Speaker 3: your new lean habits. Sure you can have a little 714 00:31:08,200 --> 00:31:10,160 Speaker 3: bit more of a buffer, but it's like, you know, 715 00:31:10,160 --> 00:31:11,960 Speaker 3: when is it too much kind of thing, and I 716 00:31:11,960 --> 00:31:13,800 Speaker 3: think you just keep a close eye on the scale. 717 00:31:13,800 --> 00:31:15,440 Speaker 3: You know, weigh yourself once a week or you know, 718 00:31:15,520 --> 00:31:18,160 Speaker 3: once a fortnight, and the the scales are creeping up. Obviously, 719 00:31:18,160 --> 00:31:19,960 Speaker 3: you know you're overdoing it, but you really want to 720 00:31:20,040 --> 00:31:22,680 Speaker 3: keep yourself accountable, particularly this time of year. If you've 721 00:31:22,720 --> 00:31:25,640 Speaker 3: dropped ten, fifteen, twenty killers, like that's incredible. You've worked 722 00:31:25,680 --> 00:31:27,320 Speaker 3: so hard to do that. You certainly don't want to 723 00:31:27,400 --> 00:31:29,360 Speaker 3: keep put it back on again. And what I find 724 00:31:29,400 --> 00:31:31,880 Speaker 3: Susie in my experience is the people that regain it, 725 00:31:32,200 --> 00:31:34,520 Speaker 3: they stop keeping themselves accountable. And you know what keeps 726 00:31:34,520 --> 00:31:36,560 Speaker 3: your accountable is a scale, or it's a piece of 727 00:31:36,600 --> 00:31:38,920 Speaker 3: clothing of para jeans or a really lovely dress that 728 00:31:38,960 --> 00:31:41,800 Speaker 3: you fit into really well. Now, if you don't try 729 00:31:41,800 --> 00:31:44,200 Speaker 3: that on for like a year, and then you finally 730 00:31:44,200 --> 00:31:45,640 Speaker 3: try it on and you can't do it up and 731 00:31:45,640 --> 00:31:47,400 Speaker 3: you're like, oh crap, I must've gained weight. It's a 732 00:31:47,400 --> 00:31:49,440 Speaker 3: little bit too late by then. So I've got some 733 00:31:49,480 --> 00:31:51,400 Speaker 3: clients who will just weigh themselves once a week or 734 00:31:51,400 --> 00:31:53,800 Speaker 3: once a fortnight, and that's that accountability they need to 735 00:31:53,880 --> 00:31:56,560 Speaker 3: maintain their weight long term. Others don't like to use 736 00:31:56,600 --> 00:31:58,600 Speaker 3: the scale at all, so they'll try to perogans, you know, 737 00:31:58,680 --> 00:32:00,520 Speaker 3: once a month and make sure that there's still fitting 738 00:32:00,560 --> 00:32:03,000 Speaker 3: really nicely into those pair of jeans. So there's multiple 739 00:32:03,000 --> 00:32:04,600 Speaker 3: ways you can do it. You can use photos, you 740 00:32:04,640 --> 00:32:07,840 Speaker 3: can use measurements, but you have to have, particularly if 741 00:32:07,840 --> 00:32:10,000 Speaker 3: you've struggled as weight the majority of your life, you 742 00:32:10,120 --> 00:32:12,680 Speaker 3: have to have something to keep you accountable and keep 743 00:32:12,720 --> 00:32:16,240 Speaker 3: you kind of in focus all year round, because if 744 00:32:16,280 --> 00:32:18,120 Speaker 3: you've lost that weight and you've struggled with your weight 745 00:32:18,160 --> 00:32:21,040 Speaker 3: for ten twenty years plus, it's hard work. It's really 746 00:32:21,080 --> 00:32:23,600 Speaker 3: hard yacker. That's such an aussy saying if you're listening overseas, 747 00:32:23,600 --> 00:32:26,560 Speaker 3: but it's really hard work to actually maintain that weight 748 00:32:26,600 --> 00:32:28,720 Speaker 3: long term. So you have to have some form of 749 00:32:28,760 --> 00:32:33,040 Speaker 3: accountability within yourself long term to know if you're maintaining 750 00:32:33,080 --> 00:32:35,400 Speaker 3: that weight or if it's slowly creeping back up over time. 751 00:32:36,000 --> 00:32:39,120 Speaker 1: True, and I close are so powerful, you know, I 752 00:32:39,160 --> 00:32:42,160 Speaker 1: think that you can put a tape measure around your waist. Sure, 753 00:32:42,280 --> 00:32:44,600 Speaker 1: but you know it's that snug jeans, isn't it's the 754 00:32:44,640 --> 00:32:45,280 Speaker 1: work skirt. 755 00:32:45,360 --> 00:32:47,560 Speaker 2: You can see that very quickly. I think. 756 00:32:47,680 --> 00:32:50,240 Speaker 1: Just following on from that, the biggest issue I see 757 00:32:50,400 --> 00:32:53,840 Speaker 1: slipping in terms of habits is that I always find 758 00:32:53,880 --> 00:32:56,160 Speaker 1: dinners end up being much larger than they should be, 759 00:32:56,520 --> 00:32:58,600 Speaker 1: So all of a sudden, it's three sausages instead of 760 00:32:58,600 --> 00:33:01,400 Speaker 1: two or three lamp putlets potatoes back on the plate, 761 00:33:01,480 --> 00:33:03,840 Speaker 1: even though you're still having glass of wine or dessert. 762 00:33:04,120 --> 00:33:06,600 Speaker 1: So I find, in terms of communication, if you can 763 00:33:06,680 --> 00:33:07,800 Speaker 1: keep your dinner light at. 764 00:33:07,800 --> 00:33:09,160 Speaker 2: Least two or three nights each week. 765 00:33:09,200 --> 00:33:10,720 Speaker 1: And when I'm saying light, I mean in a piece 766 00:33:10,760 --> 00:33:12,960 Speaker 1: of grilled fish and veggies, and sure. 767 00:33:12,880 --> 00:33:14,880 Speaker 2: You know, load the veggies up and have them salted 768 00:33:14,920 --> 00:33:16,200 Speaker 2: in a sauce. They don't have to be boring. 769 00:33:16,640 --> 00:33:19,520 Speaker 1: But I find those extras at dinner slip in, and 770 00:33:19,560 --> 00:33:21,560 Speaker 1: that is just too much. When we take into account 771 00:33:21,600 --> 00:33:23,840 Speaker 1: eating out, which most people do, whether. 772 00:33:23,600 --> 00:33:24,800 Speaker 2: It's uber eats or whether. 773 00:33:24,600 --> 00:33:26,680 Speaker 1: It's going to a pub, you know, those meals are 774 00:33:26,680 --> 00:33:27,840 Speaker 1: like double the calories. 775 00:33:27,840 --> 00:33:28,000 Speaker 2: You know. 776 00:33:28,000 --> 00:33:30,360 Speaker 1: I was just looking at a client's food diary and 777 00:33:30,400 --> 00:33:33,080 Speaker 1: she had written in her diary eggs on toast at 778 00:33:33,080 --> 00:33:36,520 Speaker 1: a cafe, and she'd set me the photo. Now, the 779 00:33:36,520 --> 00:33:38,600 Speaker 1: eggs on toast in the cafe had registered at four 780 00:33:38,680 --> 00:33:41,200 Speaker 1: hundred calories, and when I saw what she'd actually had, 781 00:33:41,240 --> 00:33:43,160 Speaker 1: I could tell it was eight hundred just by their 782 00:33:43,200 --> 00:33:47,160 Speaker 1: load of fetta and avocado. And you know the density 783 00:33:47,160 --> 00:33:49,200 Speaker 1: of foods when we eat out, so we have to 784 00:33:49,240 --> 00:33:51,400 Speaker 1: be off to buffer that with lighter meals at home 785 00:33:51,400 --> 00:33:54,440 Speaker 1: when you do have control. And that's not saying potatoes bad. 786 00:33:54,600 --> 00:33:57,120 Speaker 1: It's saying that you can't have everything. You can't have 787 00:33:57,280 --> 00:33:59,680 Speaker 1: the meat and the potato and the wine and the 788 00:33:59,680 --> 00:34:02,440 Speaker 1: dessert plus everything else. So sometimes it's just a matter 789 00:34:02,480 --> 00:34:04,960 Speaker 1: of keeping that lighter protein and veggie at night a 790 00:34:04,960 --> 00:34:07,960 Speaker 1: few nights a week, or having six dumb things instead 791 00:34:07,960 --> 00:34:10,279 Speaker 1: of ten or twelve, you know, just slowly pulling it 792 00:34:10,360 --> 00:34:14,560 Speaker 1: back and understanding that we're prone and predisposed to overeating 793 00:34:15,040 --> 00:34:17,239 Speaker 1: and reminding ourselves that we actually don't need much at 794 00:34:17,239 --> 00:34:20,320 Speaker 1: that top up, particularly if we've had that substantial afternoon tea. 795 00:34:20,440 --> 00:34:21,479 Speaker 2: So that's my best tip. 796 00:34:21,520 --> 00:34:23,360 Speaker 1: If you can keep your eye and your dinner and 797 00:34:23,440 --> 00:34:25,479 Speaker 1: keep them light at least a few nights each week, 798 00:34:25,520 --> 00:34:27,840 Speaker 1: that will help to buffer when you do have that 799 00:34:27,920 --> 00:34:30,120 Speaker 1: more indulgence sort of second half of the week's social 800 00:34:30,160 --> 00:34:32,640 Speaker 1: eating or eating out when you know you will consume 801 00:34:32,680 --> 00:34:35,840 Speaker 1: a lot more calories. A rightly and well, that's a 802 00:34:35,840 --> 00:34:38,239 Speaker 1: pretty bumper episode for our first episode back. We've got 803 00:34:38,280 --> 00:34:40,120 Speaker 1: a lot of messages of people saying that they missed us, 804 00:34:40,120 --> 00:34:42,200 Speaker 1: so we miss you too, So keep your questions coming. 805 00:34:42,239 --> 00:34:43,080 Speaker 2: Of course, we will. 806 00:34:42,920 --> 00:34:46,720 Speaker 1: Continue to drop our episode. We've gone to a weekly 807 00:34:47,280 --> 00:34:49,880 Speaker 1: episode rather than twice weekly, just for it a while, 808 00:34:50,280 --> 00:34:52,160 Speaker 1: so hopefully you will like that, and it will be 809 00:34:52,200 --> 00:34:53,960 Speaker 1: a more meaty episode where we sort of have a 810 00:34:54,040 --> 00:34:57,080 Speaker 1: much deeper discussion of things, and certainly we will cover 811 00:34:57,520 --> 00:35:00,360 Speaker 1: topical products that might come up in supermarkets part of 812 00:35:00,360 --> 00:35:02,560 Speaker 1: that weekly episode, so let us know your thoughts on that. 813 00:35:02,960 --> 00:35:05,319 Speaker 1: Thank you so much for continuing to support Nutrition Couch 814 00:35:05,360 --> 00:35:07,640 Speaker 1: and we look forward to leading you through a very 815 00:35:07,719 --> 00:35:09,879 Speaker 1: healthy and fit twenty twenty four. 816 00:35:10,400 --> 00:35:23,880 Speaker 3: Happy near everyone,