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