1 00:00:00,320 --> 00:00:02,440 Speaker 1: Do you spend a lot of time thinking about your 2 00:00:02,480 --> 00:00:05,680 Speaker 1: food and meal timings? Do you have no issue tracking 3 00:00:05,720 --> 00:00:08,840 Speaker 1: calories or macros yet could not say if you were 4 00:00:08,880 --> 00:00:11,560 Speaker 1: ever really hungry when it came to a meal time. 5 00:00:12,240 --> 00:00:14,800 Speaker 1: Do you eat the same meals and snacks most days, 6 00:00:14,800 --> 00:00:17,960 Speaker 1: regardless of how you feel or what you're actually doing 7 00:00:18,520 --> 00:00:20,759 Speaker 1: being a little out of touch with your hunger? And 8 00:00:20,840 --> 00:00:24,480 Speaker 1: instead are you eating with your head? Today we discuss 9 00:00:24,600 --> 00:00:27,360 Speaker 1: head versus hunger based eating and how to get a 10 00:00:27,400 --> 00:00:30,200 Speaker 1: little more in touch with your true physical hunger and 11 00:00:30,320 --> 00:00:33,720 Speaker 1: forums cues to help aid the self regulation of food 12 00:00:33,760 --> 00:00:37,199 Speaker 1: intake and support weight control. Hi, I'm leanne Ward and 13 00:00:37,240 --> 00:00:40,239 Speaker 1: I'm Sissy Burrow and as a credited practicing dieticians, we 14 00:00:40,320 --> 00:00:43,120 Speaker 1: bring you the Nutrition Couch, a bio weekly chat on 15 00:00:43,360 --> 00:00:46,880 Speaker 1: everything going on in the world of nutrition now, as 16 00:00:46,880 --> 00:00:50,440 Speaker 1: well as head versus hunger eating. Today were discussed getting 17 00:00:50,440 --> 00:00:53,560 Speaker 1: your fat balance right and our client case study looks 18 00:00:53,560 --> 00:00:56,360 Speaker 1: at what to eat if you have an underactive thyroid. 19 00:00:56,600 --> 00:00:59,480 Speaker 1: But to kickstart today is sussy? I hear you found 20 00:00:59,480 --> 00:01:01,840 Speaker 1: a new how big congratulations is in order? 21 00:01:01,960 --> 00:01:04,200 Speaker 2: Thank you? It's quite funny actually, because we both have 22 00:01:04,280 --> 00:01:07,040 Speaker 2: been living in You're living in a nice family apartment. 23 00:01:07,040 --> 00:01:09,080 Speaker 2: But I've been living in a rental for about six 24 00:01:09,160 --> 00:01:11,720 Speaker 2: to seven months, looking for a house, really living like 25 00:01:11,760 --> 00:01:15,360 Speaker 2: a unique student. And finally the universe has come good 26 00:01:15,400 --> 00:01:17,560 Speaker 2: and has found me at a beautiful home, but most 27 00:01:17,600 --> 00:01:20,880 Speaker 2: importantly a house that I can do my food pictures in, 28 00:01:21,360 --> 00:01:23,360 Speaker 2: because what I forgot when I came back to my 29 00:01:23,680 --> 00:01:26,360 Speaker 2: rental was that I have no light in this kitchen 30 00:01:26,480 --> 00:01:29,280 Speaker 2: and now so much of our content is about shooting 31 00:01:29,480 --> 00:01:32,280 Speaker 2: food all day, so I literally have not been able 32 00:01:32,319 --> 00:01:35,479 Speaker 2: to shoot for months, which has been really challenging. So 33 00:01:35,840 --> 00:01:37,959 Speaker 2: my new house has a walk in pantry that I'm 34 00:01:37,959 --> 00:01:40,880 Speaker 2: going to deck out like one of those Instagram pantrees. 35 00:01:41,240 --> 00:01:44,680 Speaker 2: I'm getting your appliances, I'm getting a good fridge, and 36 00:01:44,760 --> 00:01:47,319 Speaker 2: I am just going to be in kitchen heaven as 37 00:01:47,319 --> 00:01:50,680 Speaker 2: a dietician who can shoot food. So how many weeks 38 00:01:50,720 --> 00:01:53,480 Speaker 2: have I got to go? Five weeks home? And it's 39 00:01:53,480 --> 00:01:55,680 Speaker 2: also a very large home, which means that when you 40 00:01:55,760 --> 00:01:58,440 Speaker 2: guys come up, there'll be plenty of room for you 41 00:01:58,520 --> 00:02:01,120 Speaker 2: and David and me to stay so we can party 42 00:02:01,160 --> 00:02:03,320 Speaker 2: on in Sydney. So it's very exciting time. I've been 43 00:02:03,360 --> 00:02:05,560 Speaker 2: waiting a very long time. For this, So excited for 44 00:02:05,600 --> 00:02:08,400 Speaker 2: you guys. And champagnees are absolutely in order. Right, We've 45 00:02:08,440 --> 00:02:12,079 Speaker 2: got a champagne fridge, so absolutely, Chris, what's a cheese fridge? 46 00:02:12,280 --> 00:02:14,680 Speaker 2: So I think champagne cheese fridge fantastic. 47 00:02:14,760 --> 00:02:16,280 Speaker 1: Oh yeah, you gotta have both, right, you can't have 48 00:02:16,280 --> 00:02:16,959 Speaker 1: one without the other. 49 00:02:17,120 --> 00:02:20,800 Speaker 3: They go together one percent? All right, Well, Susie, if 50 00:02:20,800 --> 00:02:23,200 Speaker 3: you get us started today. We talk a lot about 51 00:02:23,960 --> 00:02:26,360 Speaker 3: hunger on the potties, So how do we learn to 52 00:02:26,480 --> 00:02:30,079 Speaker 3: recognize and actually manage our hunger? For some people it's 53 00:02:30,160 --> 00:02:32,639 Speaker 3: quite easy, But I'm sure you have as many clients 54 00:02:32,639 --> 00:02:34,920 Speaker 3: as I do, Susie. Who say, I don't think I've 55 00:02:34,960 --> 00:02:37,120 Speaker 3: ever failed hunger? I couldn't remember the last time I've 56 00:02:37,120 --> 00:02:38,880 Speaker 3: failed hunger. I haven't felt hungry. 57 00:02:38,600 --> 00:02:41,400 Speaker 1: In ten years. Why does hunger come so easy to 58 00:02:41,400 --> 00:02:43,720 Speaker 1: some people and not so easy to others? 59 00:02:43,720 --> 00:02:47,600 Speaker 2: Susie, Well, I think that we program ourselves to eat 60 00:02:47,800 --> 00:02:50,320 Speaker 2: according to many cues. You know, the biggest predictors of 61 00:02:50,360 --> 00:02:53,960 Speaker 2: food consumption is availability and also eating with friends and family. 62 00:02:54,480 --> 00:02:56,200 Speaker 2: And if you think about day to day life, you know, 63 00:02:56,200 --> 00:02:58,600 Speaker 2: you're going into an office, people go for coffee breaks, 64 00:02:58,639 --> 00:03:01,160 Speaker 2: people bring in food. You know, you may not get 65 00:03:01,200 --> 00:03:03,640 Speaker 2: lunch when you're actually hungry, so then you end up overeating. 66 00:03:03,720 --> 00:03:08,639 Speaker 2: So the nature of busy life lends itself to eating 67 00:03:08,800 --> 00:03:11,480 Speaker 2: at all random times. But also there's huge amounts of 68 00:03:11,480 --> 00:03:14,480 Speaker 2: food available, like I compared, I think I've compared it 69 00:03:14,520 --> 00:03:16,800 Speaker 2: this before, where if we think back to our grandparents 70 00:03:16,919 --> 00:03:19,320 Speaker 2: or even great grandparents, now they started the day with 71 00:03:19,360 --> 00:03:21,560 Speaker 2: a small bottle of cereal, a small sandwich at lunch, 72 00:03:21,639 --> 00:03:23,880 Speaker 2: and a couple of chops and veggies for dinner, Like 73 00:03:23,960 --> 00:03:26,840 Speaker 2: we literally eat up to double those calories just with 74 00:03:26,960 --> 00:03:29,720 Speaker 2: the amount of food that's available. But the reason I 75 00:03:29,760 --> 00:03:31,840 Speaker 2: wanted to talk about this so much was there's a 76 00:03:31,880 --> 00:03:34,840 Speaker 2: couple of key cues that I get from clients that 77 00:03:35,040 --> 00:03:37,680 Speaker 2: really reminded me this was a great topic to talk 78 00:03:37,720 --> 00:03:39,640 Speaker 2: through it as soon as I mentioned them, I'm sure 79 00:03:39,720 --> 00:03:41,800 Speaker 2: you will also have a couple of examples that spring 80 00:03:41,880 --> 00:03:44,560 Speaker 2: to mind. So when I first set it cliently and 81 00:03:44,840 --> 00:03:47,520 Speaker 2: I will get an idea of their lifestyle and the 82 00:03:47,560 --> 00:03:50,200 Speaker 2: way they like to eat and their goals, and then 83 00:03:50,240 --> 00:03:53,120 Speaker 2: I will design a meal plan specific for them with 84 00:03:53,240 --> 00:03:55,920 Speaker 2: a range of different meal options and snack options that 85 00:03:55,920 --> 00:03:58,960 Speaker 2: fit the macro and calorie profile that I am prescribing them, 86 00:03:59,240 --> 00:04:03,480 Speaker 2: so it's not a diet per se. It's more ideas 87 00:04:03,560 --> 00:04:07,720 Speaker 2: on structure and balance through the day to achieve the goal, 88 00:04:07,760 --> 00:04:11,840 Speaker 2: which in many cases is weight loss. But what I 89 00:04:11,960 --> 00:04:15,000 Speaker 2: find is I have clients who'll come to me and 90 00:04:15,040 --> 00:04:19,160 Speaker 2: they'll say or they'll follow the meal plan as I've 91 00:04:19,160 --> 00:04:22,960 Speaker 2: written it every single day. So I'll get their food 92 00:04:23,000 --> 00:04:27,040 Speaker 2: diaries back and it will be every single day exactly 93 00:04:27,080 --> 00:04:29,599 Speaker 2: as I've put it. And when I'll say to them 94 00:04:29,680 --> 00:04:32,360 Speaker 2: something along the lines of oh, are you hungry or 95 00:04:33,160 --> 00:04:34,840 Speaker 2: did you feel like that, they were like, oh, well, 96 00:04:34,880 --> 00:04:38,239 Speaker 2: it was on the plan, So they're eating certainly according 97 00:04:38,279 --> 00:04:41,400 Speaker 2: to a sheet of paper or in the case of 98 00:04:42,120 --> 00:04:45,680 Speaker 2: giving a macro prescription. So another example is that people 99 00:04:45,720 --> 00:04:48,039 Speaker 2: will say how many calories do I need? How many 100 00:04:48,080 --> 00:04:51,040 Speaker 2: grams of carbs and protein per meal, and then they'll 101 00:04:51,120 --> 00:04:54,320 Speaker 2: track it in my Fitness Pal and eating according to 102 00:04:54,360 --> 00:04:56,920 Speaker 2: that regardless of what they feel like eating or volumes. 103 00:04:57,320 --> 00:04:59,240 Speaker 2: Even if they don't feel like the full twelve hundred 104 00:04:59,279 --> 00:05:02,440 Speaker 2: or sixteen hundred calories, delete them and then the other 105 00:05:03,040 --> 00:05:05,440 Speaker 2: example I have is that my clients will send me 106 00:05:05,480 --> 00:05:07,520 Speaker 2: a picture of a menu they're going out for dinner 107 00:05:07,800 --> 00:05:10,800 Speaker 2: and they'll say what should I eat? And I'll say, 108 00:05:11,560 --> 00:05:12,600 Speaker 2: I don't know, what do you feel like? 109 00:05:12,640 --> 00:05:18,080 Speaker 4: I feel like yeah, because and it's a difficult concept 110 00:05:18,320 --> 00:05:23,200 Speaker 4: when you've lost trust with your natural signals, physiological signals, 111 00:05:23,200 --> 00:05:25,760 Speaker 4: and are not confident in making those decisions. 112 00:05:26,440 --> 00:05:29,560 Speaker 2: And this is this kind of area that's really difficult 113 00:05:29,560 --> 00:05:34,000 Speaker 2: to define. But certainly there are targets in terms of 114 00:05:34,120 --> 00:05:38,719 Speaker 2: rough calorie loads, rough protein and carbohydrate goals, but every 115 00:05:38,760 --> 00:05:44,680 Speaker 2: single day is different hormonally, activity wise, age. You know, 116 00:05:44,800 --> 00:05:46,880 Speaker 2: there'll be some days that you may only eat six 117 00:05:46,960 --> 00:05:48,960 Speaker 2: hundred calories and there'll be other days you might eat 118 00:05:49,000 --> 00:05:52,320 Speaker 2: sixteen hundred and still achieve weight loss if you listen 119 00:05:52,320 --> 00:05:55,440 Speaker 2: to your body within reason. So if there's an art 120 00:05:55,560 --> 00:05:58,799 Speaker 2: to it, but the art is to always be checking 121 00:05:58,800 --> 00:06:01,800 Speaker 2: in to say what do I feel like eating? Do 122 00:06:01,880 --> 00:06:04,600 Speaker 2: I actually even feel like eating? My meal plan might 123 00:06:04,640 --> 00:06:07,159 Speaker 2: say morning tea, but actually, if you don't need it, 124 00:06:07,240 --> 00:06:09,760 Speaker 2: you don't have to shove it in. So you've got 125 00:06:09,760 --> 00:06:12,760 Speaker 2: to always go back to what your body is telling you, 126 00:06:13,200 --> 00:06:15,240 Speaker 2: and then when it's time for a meal or snack, 127 00:06:15,440 --> 00:06:18,600 Speaker 2: just make sure that's balanced. Because it's not an exact 128 00:06:18,640 --> 00:06:21,480 Speaker 2: science at all, is it. You know, there's huge inaccuracy 129 00:06:21,520 --> 00:06:25,479 Speaker 2: with calorie outputs with the numbers we put into my 130 00:06:25,520 --> 00:06:29,160 Speaker 2: fitness power. So it's all just rough examples. And you know, 131 00:06:29,279 --> 00:06:32,040 Speaker 2: one of the issues I guess and where the intuitive 132 00:06:32,120 --> 00:06:35,600 Speaker 2: eating group fit into this is my observation is if 133 00:06:35,640 --> 00:06:38,840 Speaker 2: you eat food or meals or snacks that you actually 134 00:06:38,839 --> 00:06:42,400 Speaker 2: don't feel like. So, for example, you may have on 135 00:06:42,440 --> 00:06:44,520 Speaker 2: a meal plan or a suggested snack is a nutbar 136 00:06:45,200 --> 00:06:46,960 Speaker 2: or a cheese and crackers. Now if it gets to 137 00:06:46,960 --> 00:06:48,760 Speaker 2: three or four o'clock in the afternoon and you actually 138 00:06:48,800 --> 00:06:51,040 Speaker 2: don't feel like a cheese and crackers, but you eat 139 00:06:51,080 --> 00:06:53,160 Speaker 2: it because that's what it said on your plan, you'll 140 00:06:53,200 --> 00:06:56,680 Speaker 2: keep eating until you actually satisfy what you're looking for. So, 141 00:06:56,800 --> 00:06:59,600 Speaker 2: sure you can use meal plans as ideas and guides, 142 00:07:00,040 --> 00:07:02,560 Speaker 2: but it's also really important to always check in with 143 00:07:02,600 --> 00:07:04,679 Speaker 2: self and say, actually, what do I feel like eating, 144 00:07:05,320 --> 00:07:08,280 Speaker 2: because otherwise you won't be satisfied. And when you're not satisfied, 145 00:07:08,320 --> 00:07:11,880 Speaker 2: that's what drives that seeking of food irrespective of hunger. 146 00:07:12,360 --> 00:07:14,160 Speaker 2: And that's why when you are going to a special 147 00:07:14,160 --> 00:07:18,560 Speaker 2: occasion a restaurant, my first feedback to my clients is 148 00:07:18,600 --> 00:07:21,800 Speaker 2: actually what you feel like and then adjust it to fit. 149 00:07:21,840 --> 00:07:24,000 Speaker 2: So if you really feel like a pasta, well that's 150 00:07:24,000 --> 00:07:26,560 Speaker 2: the time to have it. But if you fall after 151 00:07:26,640 --> 00:07:28,520 Speaker 2: three mouthfuls because you're not used to having food, you 152 00:07:28,560 --> 00:07:30,760 Speaker 2: can put it away and take it home and make 153 00:07:30,800 --> 00:07:34,000 Speaker 2: sure you have vegetable sides, you know, and do it 154 00:07:34,040 --> 00:07:36,160 Speaker 2: that way. But it's a real trust and it takes 155 00:07:36,200 --> 00:07:38,560 Speaker 2: a lot of work with clients to work through that, 156 00:07:39,120 --> 00:07:41,880 Speaker 2: and often anxiety almost because people are almost scared of 157 00:07:41,920 --> 00:07:45,160 Speaker 2: skipping a meal. But yeah, I think it's a good 158 00:07:45,240 --> 00:07:48,280 Speaker 2: question to sort of reflect on after you've listened to this. 159 00:07:48,760 --> 00:07:51,440 Speaker 2: Am I eating according to my head what my head's 160 00:07:51,480 --> 00:07:54,880 Speaker 2: telling me to have as opposed to what my body's 161 00:07:54,920 --> 00:07:57,600 Speaker 2: feeling like and the times that it's actually really feeling 162 00:07:57,680 --> 00:07:58,200 Speaker 2: like eating. 163 00:07:58,800 --> 00:08:01,320 Speaker 1: And it's a wonderful question is what do I actually 164 00:08:01,360 --> 00:08:04,280 Speaker 1: feel like or what is my body actually asking me for? 165 00:08:04,520 --> 00:08:07,400 Speaker 1: Because a lot of the time our head is looking 166 00:08:07,440 --> 00:08:10,320 Speaker 1: to seek something that is feeling an emotional void, like 167 00:08:10,360 --> 00:08:13,440 Speaker 1: if we've had a busy, stressful, anxious day. If where 168 00:08:13,680 --> 00:08:16,240 Speaker 1: it's Friday night and we're single and we're by ourselves 169 00:08:16,240 --> 00:08:18,640 Speaker 1: watching TV while all of our friends are coupled up 170 00:08:18,680 --> 00:08:21,360 Speaker 1: in romantic relationships and out to dinner, we're going to 171 00:08:21,400 --> 00:08:23,520 Speaker 1: be feeling a bit lonely and a bit sorrow for ourselves. 172 00:08:23,560 --> 00:08:26,720 Speaker 1: So if we eat with our head, we're always likely 173 00:08:26,800 --> 00:08:30,000 Speaker 1: to choose the more soul foody type option and overeat 174 00:08:30,040 --> 00:08:34,559 Speaker 1: it because we're eating for an emotional response, versus if 175 00:08:34,559 --> 00:08:36,480 Speaker 1: we eat with our tummy or we say, what does 176 00:08:36,480 --> 00:08:39,880 Speaker 1: my body actually need? I always say to my clients, Susie, 177 00:08:40,240 --> 00:08:42,320 Speaker 1: fill up on whole foods first, and then have the 178 00:08:42,360 --> 00:08:45,120 Speaker 1: soul food after. So fill up on what your body needs, 179 00:08:45,440 --> 00:08:47,400 Speaker 1: and then give your head or your soul what it 180 00:08:47,440 --> 00:08:50,080 Speaker 1: feels like afterwards. And I think it's a really good 181 00:08:50,880 --> 00:08:52,720 Speaker 1: question that you asked when you go to a cafe, 182 00:08:52,800 --> 00:08:54,880 Speaker 1: because too often clients will send us some menu and say, 183 00:08:54,960 --> 00:08:57,320 Speaker 1: what's the lowest calorie option here? And you're right. We 184 00:08:57,320 --> 00:08:59,760 Speaker 1: can have anything on the menu as long as we're 185 00:08:59,760 --> 00:09:02,840 Speaker 1: making other changes or swaps throughout the rest of our 186 00:09:02,920 --> 00:09:04,800 Speaker 1: day or maybe even throughout the rest of the week, 187 00:09:04,840 --> 00:09:07,439 Speaker 1: depending on how heavy that meal might be. As long 188 00:09:07,440 --> 00:09:09,680 Speaker 1: as we can make small changes in other areas, we 189 00:09:09,720 --> 00:09:11,960 Speaker 1: can kind of make anything fit. We don't always have 190 00:09:12,040 --> 00:09:15,120 Speaker 1: to have the healthier option on the menu. If the 191 00:09:15,120 --> 00:09:17,680 Speaker 1: goal is weight loss, even if the goal is general health. 192 00:09:17,920 --> 00:09:19,800 Speaker 1: It's okay to have some pizza, it's okay to have 193 00:09:19,880 --> 00:09:22,600 Speaker 1: some pasta, but trying our best to balance those meals. 194 00:09:22,640 --> 00:09:25,880 Speaker 1: And as you said, the serving sizes at restaurants are 195 00:09:25,920 --> 00:09:29,560 Speaker 1: so enormous that often we leave feeling pretty unwell and 196 00:09:29,640 --> 00:09:32,120 Speaker 1: just bloated and overfull. And even I just get a 197 00:09:32,160 --> 00:09:34,199 Speaker 1: lot of that brain fog if I tend to over eat, 198 00:09:34,200 --> 00:09:36,320 Speaker 1: particularly the next day, it's not a very nice feeling. 199 00:09:36,600 --> 00:09:39,880 Speaker 1: So honoring that hunger and yes, my body feels like 200 00:09:39,920 --> 00:09:42,560 Speaker 1: some pasta, that's exactly what I want right now. Great, 201 00:09:42,880 --> 00:09:46,079 Speaker 1: but my body will feel better by adding some vegetables 202 00:09:46,160 --> 00:09:48,560 Speaker 1: or salad on the side, which we absolutely know. And 203 00:09:48,600 --> 00:09:51,160 Speaker 1: then you get halfway through us, three quarters through that pastor, 204 00:09:51,200 --> 00:09:53,040 Speaker 1: and you go, you know what, I'm actually starting to 205 00:09:53,080 --> 00:09:55,040 Speaker 1: fill up and feel a bit sluggish. I'm not actually 206 00:09:55,080 --> 00:09:57,440 Speaker 1: sure if this pastor is serving me. Well, let me 207 00:09:57,600 --> 00:10:00,240 Speaker 1: just take a pause and put down my foe can 208 00:10:00,280 --> 00:10:02,839 Speaker 1: reassess how I'm actually feeling. So you're right, there's a 209 00:10:02,880 --> 00:10:05,440 Speaker 1: whole element of trust to that, and for some of us, 210 00:10:05,559 --> 00:10:07,839 Speaker 1: if we haven't really been in tune with our hunger, 211 00:10:07,920 --> 00:10:10,800 Speaker 1: fullness cues for many years, you know, perhaps even ten 212 00:10:10,880 --> 00:10:13,560 Speaker 1: plus years. We can't expect this to be something that 213 00:10:13,600 --> 00:10:15,559 Speaker 1: happens overnight. We can't expect us to go to a 214 00:10:15,600 --> 00:10:18,079 Speaker 1: restaurant to be able to honor our hunger, put our 215 00:10:18,120 --> 00:10:20,400 Speaker 1: walk down after we've eaten seventy five percent of the 216 00:10:20,440 --> 00:10:22,640 Speaker 1: meal and say that's right, I'm done. I feel satisfied. 217 00:10:22,840 --> 00:10:24,480 Speaker 1: This is going to take some time, and for many 218 00:10:24,480 --> 00:10:26,960 Speaker 1: of my clients, Susie, it's months, if not, you know, 219 00:10:27,080 --> 00:10:29,800 Speaker 1: six to twelve months of hard work to really tune 220 00:10:29,840 --> 00:10:32,040 Speaker 1: into our body and naturally get in tune with those 221 00:10:32,120 --> 00:10:35,240 Speaker 1: hunger signals again. Particularly feel somebody that's been doing you know, 222 00:10:35,240 --> 00:10:37,600 Speaker 1: it's something like into and fasting for a really long time, 223 00:10:37,640 --> 00:10:40,120 Speaker 1: where you just may never feel hungry at breakfast, you 224 00:10:40,200 --> 00:10:42,640 Speaker 1: might really not feel hungry at all, and then used 225 00:10:42,679 --> 00:10:45,200 Speaker 1: to having a large calorie intake throughout the night. If 226 00:10:45,240 --> 00:10:47,760 Speaker 1: you're trying to regulate more your hunger and space those 227 00:10:47,760 --> 00:10:49,960 Speaker 1: meals out throughout the day, which you know is good 228 00:10:50,000 --> 00:10:52,440 Speaker 1: for a lot of sort of hormonal women, that's sort 229 00:10:52,440 --> 00:10:54,200 Speaker 1: of a good strategy to do. It might be really 230 00:10:54,240 --> 00:10:56,120 Speaker 1: hard to wake up and go We'll have to wait 231 00:10:56,160 --> 00:10:58,440 Speaker 1: till i'm hungry to actually eat. For some of us, 232 00:10:58,480 --> 00:11:00,560 Speaker 1: it might be better to eat on them clock to 233 00:11:00,600 --> 00:11:03,040 Speaker 1: begin with, which then helps kind of I don't know, 234 00:11:03,120 --> 00:11:05,320 Speaker 1: reset ametabolism and just give our body a bit of 235 00:11:05,320 --> 00:11:07,760 Speaker 1: that boost and energy in the morning, and then over 236 00:11:07,840 --> 00:11:10,640 Speaker 1: time you'll actually start to wake up feeling hungry in 237 00:11:10,679 --> 00:11:13,559 Speaker 1: the morning. So I think there's some good strategies if 238 00:11:13,600 --> 00:11:16,880 Speaker 1: you're someone that I guess isn't in tune with their hunger, Yes, 239 00:11:16,920 --> 00:11:20,600 Speaker 1: it's important to regularly to sometimes get those hunger signals back, 240 00:11:20,800 --> 00:11:23,280 Speaker 1: but we also don't want to be eating too regularly 241 00:11:23,559 --> 00:11:27,040 Speaker 1: or constantly snacking and grazing all morning or all day long, 242 00:11:27,200 --> 00:11:29,240 Speaker 1: because that can really take us away from our goals 243 00:11:29,280 --> 00:11:31,439 Speaker 1: and it just doesn't really ever give our gut or 244 00:11:31,480 --> 00:11:33,600 Speaker 1: our digestion time to have a bit of a rest 245 00:11:33,640 --> 00:11:36,480 Speaker 1: and properly digest the food that we've had. So time 246 00:11:36,559 --> 00:11:40,480 Speaker 1: between meals is absolutely important, but too long between meals 247 00:11:40,480 --> 00:11:42,760 Speaker 1: can lead us into a whole other kind of range 248 00:11:42,800 --> 00:11:44,680 Speaker 1: of issues as well, can't it true? 249 00:11:44,720 --> 00:11:48,040 Speaker 2: And I noticed it as well, and I really agree 250 00:11:48,040 --> 00:11:51,680 Speaker 2: with you about the intimate and fasting because I have 251 00:11:51,800 --> 00:11:55,120 Speaker 2: a lot of that experience, particularly with my females. And 252 00:11:55,160 --> 00:11:56,760 Speaker 2: what I then try and do is just put a 253 00:11:56,800 --> 00:11:59,160 Speaker 2: couple of hundred calories within an hour or so of 254 00:11:59,200 --> 00:12:02,720 Speaker 2: waking to try and basically stoke the fire and get 255 00:12:02,720 --> 00:12:05,520 Speaker 2: things moving. So that's a really good point. But the 256 00:12:05,600 --> 00:12:08,680 Speaker 2: other time I noticed that leanne is morning tea. Now 257 00:12:09,320 --> 00:12:11,720 Speaker 2: I have a couple of client groups who eat morning tea, 258 00:12:11,800 --> 00:12:15,880 Speaker 2: and one are teachers. Because teachers, morning tea is usually 259 00:12:15,880 --> 00:12:17,800 Speaker 2: about eleven, and that's actually a time for them to 260 00:12:17,840 --> 00:12:20,400 Speaker 2: eat lunch because the days early and busy, and the 261 00:12:20,480 --> 00:12:23,679 Speaker 2: second lunch is too late. So I give them lunch 262 00:12:23,679 --> 00:12:25,360 Speaker 2: at morning tea, and then I give them a second, 263 00:12:25,400 --> 00:12:28,480 Speaker 2: lighter lunch later. But I'm arguing that I don't know 264 00:12:28,559 --> 00:12:31,640 Speaker 2: if many of us really need morning tea because I 265 00:12:31,760 --> 00:12:35,320 Speaker 2: find if I put something delicious there, you know, yogurt 266 00:12:35,360 --> 00:12:38,120 Speaker 2: and granola, cheese and crackers, well who doesn't want to 267 00:12:38,160 --> 00:12:41,520 Speaker 2: eat those foods. So then you've had your breakfast and 268 00:12:41,559 --> 00:12:44,319 Speaker 2: it's sort of ten thirty eleven, and you sort of think, oh, well, 269 00:12:44,440 --> 00:12:47,320 Speaker 2: morning tea time. So I think another question, as you 270 00:12:47,360 --> 00:12:50,400 Speaker 2: go away from this chat this today and really be 271 00:12:50,440 --> 00:12:52,680 Speaker 2: thinking about A'm like eating on autoqure or I'm actually 272 00:12:52,720 --> 00:12:55,280 Speaker 2: thinking about what I feel like and timing and prepared 273 00:12:55,320 --> 00:12:57,439 Speaker 2: to skip a meal if I'm not hungry. If you're 274 00:12:57,480 --> 00:12:59,480 Speaker 2: a morning tea eater, unless you're up at the cracker 275 00:12:59,480 --> 00:13:02,160 Speaker 2: door nexus or a surgeon, so you'd come out of 276 00:13:02,240 --> 00:13:04,920 Speaker 2: a surgery regularly at ten thirty eleven and are hungry, 277 00:13:05,240 --> 00:13:08,360 Speaker 2: Or a teacher, I'm questioning if you really need that 278 00:13:08,400 --> 00:13:10,120 Speaker 2: morning tea, and you're actually better to go through to 279 00:13:10,160 --> 00:13:13,040 Speaker 2: early lunch, because my observation is that people have their 280 00:13:13,080 --> 00:13:15,200 Speaker 2: breakfast and then a couple of hours later morning tea, 281 00:13:15,240 --> 00:13:17,640 Speaker 2: which is usually sweet kind of food, so often a 282 00:13:17,640 --> 00:13:21,040 Speaker 2: milk based coffee that's sweet, some fruit, and then they 283 00:13:21,040 --> 00:13:24,360 Speaker 2: don't have lunch till later, and then it drives appetitle afternoon. 284 00:13:24,400 --> 00:13:26,480 Speaker 2: So I would prefer my clients in general to have 285 00:13:26,520 --> 00:13:30,160 Speaker 2: an early lunch, even eleven twelve, and then afternoon tea 286 00:13:30,160 --> 00:13:33,199 Speaker 2: and go to four meals per day rather than five, 287 00:13:33,320 --> 00:13:36,160 Speaker 2: because I don't know, unless you're little or a teenager, 288 00:13:36,360 --> 00:13:38,160 Speaker 2: or as I said, a teacher with that very early 289 00:13:38,200 --> 00:13:40,720 Speaker 2: sort of day, I don't know. If I'm a big 290 00:13:40,720 --> 00:13:43,000 Speaker 2: fan of morning tea. I don't eat morning tea, you know. 291 00:13:43,000 --> 00:13:44,840 Speaker 2: I have my coffee and breakfast, and then I'm really 292 00:13:44,840 --> 00:13:48,839 Speaker 2: good until eleven twelve. You know, so I'm questioning if 293 00:13:48,880 --> 00:13:51,319 Speaker 2: we really need that one. Lanne, is that hush? 294 00:13:51,480 --> 00:13:52,440 Speaker 1: No? I think it's a fair point. 295 00:13:52,480 --> 00:13:54,040 Speaker 2: I think you do you eat morning tea? 296 00:13:54,160 --> 00:13:56,240 Speaker 1: Yes, but I'm tall and active and I'm breasteas she's 297 00:13:56,240 --> 00:13:57,520 Speaker 1: six foot, I eat all day long. 298 00:13:57,640 --> 00:13:58,600 Speaker 2: Yeah, she's very tall. 299 00:13:59,360 --> 00:14:02,280 Speaker 1: Yeah, But a lot of my clients, I would say, 300 00:14:02,960 --> 00:14:04,480 Speaker 1: if I had to have a fifty to fifty split, 301 00:14:04,520 --> 00:14:07,320 Speaker 1: I'd actually say probably sixty seventy percent of my clients don't. 302 00:14:07,520 --> 00:14:09,000 Speaker 1: Most of them will have a coffee. I tend to 303 00:14:09,000 --> 00:14:10,840 Speaker 1: move the coffee away from breakfast for a lot of 304 00:14:10,840 --> 00:14:13,360 Speaker 1: my clients. Some of them have low iines, some of 305 00:14:13,360 --> 00:14:15,400 Speaker 1: them are vegan vegetarians. It's important that we pulled the 306 00:14:15,400 --> 00:14:18,800 Speaker 1: coffee outside of meals and other reasons. It just kind 307 00:14:18,840 --> 00:14:20,680 Speaker 1: of keeps them going, like just that, you know, one hundred, 308 00:14:20,680 --> 00:14:22,920 Speaker 1: one hundred and fifty calories at morning tea is enough, 309 00:14:23,000 --> 00:14:24,960 Speaker 1: just in a coffee based form to get them through 310 00:14:25,000 --> 00:14:26,720 Speaker 1: to lunch. So we're not actually eating, but we are 311 00:14:26,760 --> 00:14:28,800 Speaker 1: taking in some calories at morning tea. Yeah. 312 00:14:28,800 --> 00:14:30,440 Speaker 2: Actually, when I went to the hospital, I used to 313 00:14:30,440 --> 00:14:32,520 Speaker 2: have a coffee and a pundit of blueberries and that's 314 00:14:32,520 --> 00:14:35,479 Speaker 2: about one hundred hundred fifty calories, whereas I just calculated 315 00:14:35,480 --> 00:14:36,920 Speaker 2: a morning tea of my client this morning it was 316 00:14:36,920 --> 00:14:38,880 Speaker 2: three hundred. I said to her, come on, this is 317 00:14:38,880 --> 00:14:40,640 Speaker 2: like a meal, you know, Like I know it's yalm, 318 00:14:40,760 --> 00:14:42,840 Speaker 2: but yeah, so it's worth having a little look and 319 00:14:42,920 --> 00:14:44,880 Speaker 2: questioning a few things. Or even if you do eat, 320 00:14:45,240 --> 00:14:46,640 Speaker 2: can you cut back a little bit? Would you be 321 00:14:46,640 --> 00:14:48,840 Speaker 2: okay with a piccolo coffee and a pund of berries 322 00:14:48,880 --> 00:14:51,920 Speaker 2: or a mandarin rather than a more substantial snack that 323 00:14:52,000 --> 00:14:54,080 Speaker 2: might be better placed in the afternoon. 324 00:14:53,880 --> 00:14:55,720 Speaker 1: Or could you hold off breakfast a little more if 325 00:14:55,720 --> 00:14:58,080 Speaker 1: you're just someone that wakes up and eats breakfast first thing, 326 00:14:58,360 --> 00:15:00,400 Speaker 1: could you actually have it at your desk minute you 327 00:15:00,400 --> 00:15:02,200 Speaker 1: log in your computer. When I was at the hospital, 328 00:15:02,360 --> 00:15:04,040 Speaker 1: this probably sounds terrible, but I used to eat my 329 00:15:04,040 --> 00:15:05,720 Speaker 1: breakfast at my desk all the time. I'd log in, 330 00:15:05,720 --> 00:15:07,680 Speaker 1: i'd check my emails, i'd go through the ward list, 331 00:15:07,760 --> 00:15:09,680 Speaker 1: I'd look at my referrals, and I'd eat my overnight. 332 00:15:09,760 --> 00:15:11,720 Speaker 1: Oh it's while I was doing that, because if I 333 00:15:11,800 --> 00:15:13,960 Speaker 1: left for the hospital, battle traffic I used to live 334 00:15:14,000 --> 00:15:16,360 Speaker 1: forty five minutes away in traffic was about an hour drive. 335 00:15:16,560 --> 00:15:18,040 Speaker 1: When I lived on the North Side had to come 336 00:15:18,080 --> 00:15:20,280 Speaker 1: over to the South Side. At the hospital, I would 337 00:15:20,280 --> 00:15:22,240 Speaker 1: have to eat breakfast at six am. I started work 338 00:15:22,280 --> 00:15:25,680 Speaker 1: at seven seven thirty, and then basically by like nine am, 339 00:15:25,720 --> 00:15:27,560 Speaker 1: I was like, crap, I'm hungry. What am I going 340 00:15:27,640 --> 00:15:30,360 Speaker 1: to do? And so I would actually hold off my 341 00:15:30,400 --> 00:15:32,880 Speaker 1: breakfast because I wasn't necessarily hungry when I woke up 342 00:15:32,880 --> 00:15:34,720 Speaker 1: and I ate it. I was just doing it because 343 00:15:34,720 --> 00:15:36,920 Speaker 1: it was convenient, and I sort of felt a bit 344 00:15:37,000 --> 00:15:39,000 Speaker 1: bad eating at my desk, and I sort of said 345 00:15:39,040 --> 00:15:40,720 Speaker 1: to my boss, I'm not really hungry, would you mind 346 00:15:40,720 --> 00:15:42,240 Speaker 1: if you did that? And she didn't have a problem 347 00:15:42,240 --> 00:15:43,680 Speaker 1: with at all. She's like, as long as you're working 348 00:15:43,720 --> 00:15:45,400 Speaker 1: while you're there, I don't really mind if you eat. 349 00:15:45,640 --> 00:15:48,320 Speaker 1: So holding off your breakfast for some people can be 350 00:15:48,360 --> 00:15:50,760 Speaker 1: a good strategy. For other people, it might spell disaster 351 00:15:50,840 --> 00:15:53,360 Speaker 1: if it means that they're so hungry that they then overeat. 352 00:15:53,720 --> 00:15:55,960 Speaker 1: But I had one last example. I really wanted people 353 00:15:55,960 --> 00:15:58,400 Speaker 1: to think about Susie when it comes to hunger, particularly 354 00:15:58,400 --> 00:16:01,120 Speaker 1: for our females, and it's period week or leading into 355 00:16:01,160 --> 00:16:03,280 Speaker 1: period week, because we talk about hunger a lot. We 356 00:16:03,320 --> 00:16:05,480 Speaker 1: talk about why can we cut down. Are we eating 357 00:16:05,480 --> 00:16:08,160 Speaker 1: too much? But are we eating enough when it comes 358 00:16:08,160 --> 00:16:11,320 Speaker 1: to that period week, So most females who get their 359 00:16:11,360 --> 00:16:16,400 Speaker 1: cycle will have one, two, three days of bottomless pit hunger. 360 00:16:16,440 --> 00:16:18,480 Speaker 1: And most of my clients say this to me. They're like, 361 00:16:18,600 --> 00:16:21,120 Speaker 1: oh my god, I could not eat enough right now. 362 00:16:21,120 --> 00:16:23,480 Speaker 1: I could eat off my arm. I'm that hungry. It's 363 00:16:23,520 --> 00:16:26,120 Speaker 1: important to honor that hunger because when you're mens reating, 364 00:16:26,120 --> 00:16:28,880 Speaker 1: your body is actually burning more calories. For most of us, 365 00:16:28,920 --> 00:16:31,720 Speaker 1: it could be one hundred, one hundred and fifty extra calories. 366 00:16:31,720 --> 00:16:34,560 Speaker 1: That's what the research actually shows, and so it's important 367 00:16:34,560 --> 00:16:36,760 Speaker 1: to honor that hunger, to have an extra snack, maybe two, 368 00:16:36,840 --> 00:16:39,480 Speaker 1: maybe three if that's what we need. But knowing that 369 00:16:39,480 --> 00:16:43,120 Speaker 1: that bottomless pit type of hunger doesn't last forever. Normally, 370 00:16:43,160 --> 00:16:45,600 Speaker 1: once the cycle actually hits, it's day one, day two 371 00:16:45,600 --> 00:16:47,840 Speaker 1: of the period, the hunger drops right off. But a 372 00:16:47,880 --> 00:16:50,840 Speaker 1: lot of people use that three four five days of 373 00:16:50,920 --> 00:16:53,960 Speaker 1: their period almost like an excuse to just eat more. 374 00:16:54,080 --> 00:16:56,560 Speaker 1: But generally the hunger is actually the week before or 375 00:16:56,600 --> 00:16:59,880 Speaker 1: a few days before for most people the period actually hits. 376 00:17:00,040 --> 00:17:02,280 Speaker 1: So it's important to honor the hunger than when it's 377 00:17:02,400 --> 00:17:05,400 Speaker 1: really there. It's okay if you're eating a lot more 378 00:17:05,400 --> 00:17:07,600 Speaker 1: on those few days, and then you can back off 379 00:17:07,640 --> 00:17:09,760 Speaker 1: once a cycle actually hits and you find that if 380 00:17:09,760 --> 00:17:12,159 Speaker 1: you're really tuning in and listening to that proper hunger, 381 00:17:12,440 --> 00:17:14,679 Speaker 1: you're probably not as hungry as what you thought you 382 00:17:14,760 --> 00:17:17,560 Speaker 1: were or what you've previously eaten, because a lot of us, 383 00:17:17,600 --> 00:17:19,720 Speaker 1: I think, are just eaten for the whole Poor me, 384 00:17:19,760 --> 00:17:21,399 Speaker 1: I've got my period. I deserve a bit of a 385 00:17:21,440 --> 00:17:25,439 Speaker 1: treat kind of thought process versus I'm actually physically hungry 386 00:17:25,440 --> 00:17:28,280 Speaker 1: and physically need more food during this time. So I 387 00:17:28,280 --> 00:17:30,359 Speaker 1: think it's important to honor the hunger when it's there 388 00:17:30,680 --> 00:17:33,199 Speaker 1: and to back off a little bit and recognize is 389 00:17:33,240 --> 00:17:35,480 Speaker 1: this more of the head hunger or do I physically 390 00:17:35,560 --> 00:17:37,840 Speaker 1: need more food right now? Or am I eating to 391 00:17:37,840 --> 00:17:40,040 Speaker 1: make myself feel a little bit better. A little bit 392 00:17:40,040 --> 00:17:41,640 Speaker 1: of a food for thought for our listeners at. 393 00:17:41,520 --> 00:17:44,480 Speaker 2: Home, Plenty of things to think about. I agree, all right, well, Len, 394 00:17:44,560 --> 00:17:46,639 Speaker 2: for our client case study today, this is a topic 395 00:17:46,680 --> 00:17:50,119 Speaker 2: that we have had several requests for and I know 396 00:17:50,200 --> 00:17:52,320 Speaker 2: a little bit, but it's certainly not my ara of expertise. 397 00:17:52,359 --> 00:17:54,120 Speaker 2: But it was sent to us fight Instagram this time 398 00:17:54,160 --> 00:17:57,040 Speaker 2: and it was questioning what is the right diet for 399 00:17:57,400 --> 00:18:02,240 Speaker 2: thyroid dysfunction, or specifically hyper thyroidism, which is a surprisingly 400 00:18:02,359 --> 00:18:06,640 Speaker 2: common issue in Australia, and one of the theories behind that 401 00:18:06,880 --> 00:18:10,240 Speaker 2: is because our particularly low ID levels in our soil, 402 00:18:10,600 --> 00:18:12,640 Speaker 2: which is one of the reasons that we generally recommend 403 00:18:12,600 --> 00:18:15,840 Speaker 2: iodie salt for people, particularly to found the history of 404 00:18:15,880 --> 00:18:19,320 Speaker 2: thiro dysfunction and still a really pertinent issue in pregnancy 405 00:18:19,359 --> 00:18:22,479 Speaker 2: that can have profound effects on neurological development and children, 406 00:18:22,560 --> 00:18:24,600 Speaker 2: so really worth keeping an eye on, particularly if you're 407 00:18:24,600 --> 00:18:26,760 Speaker 2: feeling tired and a little bit sluggish. So I think 408 00:18:26,760 --> 00:18:28,720 Speaker 2: a lot of people will be very interested in this 409 00:18:29,000 --> 00:18:33,560 Speaker 2: and how do you eat to protect and manage your theroid, 410 00:18:33,600 --> 00:18:35,080 Speaker 2: particularly if you are on medication. 411 00:18:35,880 --> 00:18:37,879 Speaker 1: So I think it's important to note that for the 412 00:18:38,000 --> 00:18:41,800 Speaker 1: large majority of people with thyroid conditions, it's the underactive 413 00:18:41,880 --> 00:18:44,840 Speaker 1: theroid that seems to be the largest representation. So the 414 00:18:44,960 --> 00:18:48,000 Speaker 1: underactive throid tends to be the main player when it 415 00:18:48,000 --> 00:18:50,600 Speaker 1: comes to weight gain or difficulties losing weight, and the 416 00:18:50,800 --> 00:18:53,560 Speaker 1: overactive thyroid seems to be the one that makes people 417 00:18:53,680 --> 00:18:56,080 Speaker 1: drop a tremendous amount of weight, sometimes in a short 418 00:18:56,080 --> 00:18:58,439 Speaker 1: period of time. I've had clients who've said, God, I 419 00:18:58,440 --> 00:19:00,240 Speaker 1: thought I had cancer and it turns out I just 420 00:19:00,280 --> 00:19:03,120 Speaker 1: had an overactive thyroid. And if you anyone who's sort 421 00:19:03,160 --> 00:19:05,919 Speaker 1: of losing weight, you know without really meaning to, or 422 00:19:05,960 --> 00:19:09,400 Speaker 1: you've got these like heart palpitations, sweating that sort of thing, 423 00:19:09,680 --> 00:19:12,160 Speaker 1: I mean those to me would signal, you know, cardiac issues. 424 00:19:12,200 --> 00:19:14,439 Speaker 1: I'd absolutely either go to the hospital at least at 425 00:19:14,440 --> 00:19:17,000 Speaker 1: the very least see your doctor. But if things don't 426 00:19:17,000 --> 00:19:19,920 Speaker 1: feel right, it's absolutely a case just a quick reminder 427 00:19:19,960 --> 00:19:21,959 Speaker 1: for analysis at home to go and get some bloods, 428 00:19:22,000 --> 00:19:23,720 Speaker 1: to go and chat to your doctor and figure out 429 00:19:23,760 --> 00:19:26,160 Speaker 1: if there's something going on. But the thoroad is one 430 00:19:26,200 --> 00:19:29,000 Speaker 1: of those glands that actually plays a huge role in 431 00:19:29,000 --> 00:19:33,879 Speaker 1: our metabolism. So alongside inchulin and cortisol, our thyroid hormones 432 00:19:33,920 --> 00:19:37,520 Speaker 1: are the driving factor behind weight loss and also behind 433 00:19:37,600 --> 00:19:40,479 Speaker 1: how our sort of metabolism works. So for a lot 434 00:19:40,520 --> 00:19:42,639 Speaker 1: of people, if you have issues with your thioid, if 435 00:19:42,640 --> 00:19:46,040 Speaker 1: it's under active, it's not working properly, it can in 436 00:19:46,160 --> 00:19:49,119 Speaker 1: fact impact on weight loss and your metabolism. But I 437 00:19:49,119 --> 00:19:52,480 Speaker 1: think it's important to note that food and diet alone 438 00:19:52,960 --> 00:19:57,679 Speaker 1: cannot cure or independently treat a diagnosis of a poorly 439 00:19:57,720 --> 00:20:00,480 Speaker 1: functioning thyroid. So if you have a diagnosi drum, your 440 00:20:00,480 --> 00:20:03,199 Speaker 1: doctor or your doctor says to you you've got an 441 00:20:03,240 --> 00:20:05,320 Speaker 1: issue with your thiroide, you need to take some medication. 442 00:20:05,600 --> 00:20:08,480 Speaker 1: Please do not go online read some natural health blogs 443 00:20:08,480 --> 00:20:10,840 Speaker 1: and think that you can cure all with food. There 444 00:20:10,920 --> 00:20:13,960 Speaker 1: is absolutely a place for modern medicine and absolutely a 445 00:20:14,040 --> 00:20:17,520 Speaker 1: place for good nourishing nutrition. But guess what, guys, those 446 00:20:17,520 --> 00:20:19,800 Speaker 1: things can work together. They do not have to work 447 00:20:19,800 --> 00:20:23,240 Speaker 1: in isolation. So if we have an underactive thyroid or 448 00:20:23,280 --> 00:20:26,840 Speaker 1: what is called hypertherroidism, I dine, as you mentioned, Zuzie, 449 00:20:26,920 --> 00:20:28,800 Speaker 1: is something that I would be thinking about. So it's 450 00:20:28,840 --> 00:20:32,760 Speaker 1: an essential trace element. Basically we all need it, but 451 00:20:32,800 --> 00:20:36,320 Speaker 1: it's really important because our thyroid gland actually requires this 452 00:20:36,400 --> 00:20:39,399 Speaker 1: id and to produce the thyroid hormones in order to 453 00:20:39,440 --> 00:20:43,640 Speaker 1: work efficiently. So for that reason, basically, deficiency and IDNE 454 00:20:43,680 --> 00:20:46,800 Speaker 1: can actually lead to an underactive thoroid. So we're not 455 00:20:46,880 --> 00:20:49,639 Speaker 1: eating enough throughout diet. And as you said, Zuzie, there 456 00:20:49,640 --> 00:20:53,240 Speaker 1: are IDNE rich foods you can get it riched in salt, 457 00:20:53,720 --> 00:20:57,480 Speaker 1: things like navy beans, potatoes, eggs, cow's milk, so you know, 458 00:20:57,520 --> 00:21:00,280 Speaker 1: if you're vegan, obviously that counts out eggs and cows milk, 459 00:21:00,320 --> 00:21:02,960 Speaker 1: So really just looking at the quality of your diet overall, 460 00:21:03,000 --> 00:21:05,679 Speaker 1: and actually if you're getting in enough iodine. But it 461 00:21:05,760 --> 00:21:08,040 Speaker 1: is important to note that there is a specific type 462 00:21:08,040 --> 00:21:12,400 Speaker 1: of thiroid condition called hashimotos thiroiditis. If you have that condition, 463 00:21:12,560 --> 00:21:15,919 Speaker 1: I wouldn't be automatically bumping up your idne intake. I 464 00:21:16,000 --> 00:21:18,320 Speaker 1: definitely would be speaking to your doctor because in that 465 00:21:18,359 --> 00:21:23,120 Speaker 1: particular type of condition it may basically irritate your thorought 466 00:21:23,200 --> 00:21:25,239 Speaker 1: it might not be a great thing. So it's not 467 00:21:25,280 --> 00:21:27,600 Speaker 1: a one size fits all when it comes to thyroid 468 00:21:27,680 --> 00:21:30,359 Speaker 1: conditions today on the body, we're really talking about that 469 00:21:30,480 --> 00:21:34,360 Speaker 1: hypertheroidism or where the thyroid is just underactive and it's 470 00:21:34,400 --> 00:21:37,119 Speaker 1: not working as much as possible. Now, the second nutrient 471 00:21:37,200 --> 00:21:39,200 Speaker 1: I want you guys to be aware of is selenium. 472 00:21:39,240 --> 00:21:41,760 Speaker 1: So there's a lot of I guess talk online within 473 00:21:41,800 --> 00:21:45,320 Speaker 1: the thyroid community that supplementing with selenium is just basically 474 00:21:45,400 --> 00:21:47,560 Speaker 1: going to be a great thing. So there's a theory 475 00:21:47,600 --> 00:21:50,480 Speaker 1: that if you have low selenium levels, this isn't actually 476 00:21:50,560 --> 00:21:54,680 Speaker 1: contribute or worsen your hypotheridism. But there was a large 477 00:21:54,720 --> 00:21:57,800 Speaker 1: cockin review, which is actually a very large quality research. 478 00:21:57,840 --> 00:21:59,679 Speaker 1: You know, they're pulling together a few papers and it 479 00:21:59,680 --> 00:22:03,640 Speaker 1: cans on what, you know, the medical opinion is at 480 00:22:03,640 --> 00:22:06,919 Speaker 1: the time that actually this review concluded that there is 481 00:22:06,960 --> 00:22:11,119 Speaker 1: no quality evidence to actually support the use of selenium 482 00:22:11,160 --> 00:22:14,360 Speaker 1: supplements with hypertherroidism. So the easiest way to get selenium 483 00:22:14,359 --> 00:22:16,320 Speaker 1: into the diet is with you know, to Brazil not 484 00:22:16,480 --> 00:22:18,679 Speaker 1: a day, most of us will get pretty close to 485 00:22:18,680 --> 00:22:22,320 Speaker 1: our requirements of selenium. But that's actually not something that 486 00:22:22,400 --> 00:22:24,400 Speaker 1: has a whole lot of evidence based to it. I'm 487 00:22:24,400 --> 00:22:26,359 Speaker 1: not saying that Brazil not it's unhealthy. I'm not saying 488 00:22:26,359 --> 00:22:29,000 Speaker 1: that we need selenium in the diet. But unfortunately, just 489 00:22:29,119 --> 00:22:32,720 Speaker 1: supplementing with that is not going to reverse or automatically 490 00:22:32,760 --> 00:22:35,960 Speaker 1: improve your thyroid issues. So those two nutrients I think 491 00:22:36,000 --> 00:22:37,879 Speaker 1: are really important. And then I think, of course a 492 00:22:37,880 --> 00:22:40,679 Speaker 1: lot of people have heard, well, your carsiferous vegetables, you know, 493 00:22:40,720 --> 00:22:42,639 Speaker 1: you can't eat them when you have an undirected thirogy. 494 00:22:42,640 --> 00:22:45,080 Speaker 1: You have to stay right away from them. This again 495 00:22:45,240 --> 00:22:47,399 Speaker 1: is more it's not a myth as such, but I 496 00:22:47,400 --> 00:22:50,320 Speaker 1: think it's been really kind of played up over time 497 00:22:50,400 --> 00:22:53,600 Speaker 1: for whatever reason. So if you have an undirective thiroid, 498 00:22:53,800 --> 00:22:58,760 Speaker 1: your carciferous vegetables may potentially inhibit your thiroid production. But 499 00:22:59,160 --> 00:23:01,720 Speaker 1: and this is a big but, Susie, this is only 500 00:23:01,760 --> 00:23:05,320 Speaker 1: the case if you have an idee deficiency or if 501 00:23:05,320 --> 00:23:10,560 Speaker 1: you consume ridiculously large quantities of these vegetables in raw amounts. 502 00:23:10,720 --> 00:23:15,480 Speaker 1: So our vegetables from those Christopher's family, I'm talking broccoli, cauliflower, 503 00:23:15,560 --> 00:23:19,920 Speaker 1: Brussels sprouts, block choy, cabbage, kale, those types of vegetables 504 00:23:19,920 --> 00:23:23,760 Speaker 1: in those families, they're actually better tolerated by your thyroid 505 00:23:23,880 --> 00:23:26,840 Speaker 1: when you cook them. So I would largely avoid eating 506 00:23:26,840 --> 00:23:29,359 Speaker 1: too many of them raw. Cooking them really well and 507 00:23:29,480 --> 00:23:32,239 Speaker 1: actually breaks down those compounds in there that can you know, 508 00:23:32,320 --> 00:23:34,439 Speaker 1: play with their thoroid. So it's not just say you 509 00:23:34,440 --> 00:23:36,840 Speaker 1: need to avoid all of these wonderful you know, some 510 00:23:36,880 --> 00:23:39,360 Speaker 1: people know them as a nutshet type vegetables. They're really 511 00:23:39,359 --> 00:23:41,520 Speaker 1: healthy for you. They do wonderful things for our health. 512 00:23:41,720 --> 00:23:44,200 Speaker 1: But I would actually just be not limiting the amount, 513 00:23:44,240 --> 00:23:46,760 Speaker 1: but being cautious not having them, you know, just those 514 00:23:46,840 --> 00:23:50,159 Speaker 1: vegetables in a meal every single day, and absolutely cooking 515 00:23:50,200 --> 00:23:53,240 Speaker 1: the large majority of them. So they're probably the three 516 00:23:53,280 --> 00:23:55,919 Speaker 1: biggest nutrients or foods I would think about from an 517 00:23:55,960 --> 00:23:58,800 Speaker 1: underactive thyroid, Susie. And that probably brings us to the 518 00:23:58,840 --> 00:24:00,800 Speaker 1: point of all. The question or the case that we 519 00:24:00,800 --> 00:24:04,280 Speaker 1: were looking at, was is there a particular thyroid diet 520 00:24:04,520 --> 00:24:08,480 Speaker 1: for weight loss? So basically the large answer is no. 521 00:24:08,840 --> 00:24:11,320 Speaker 1: If you have an undirective thorroid, You're right, it can 522 00:24:11,440 --> 00:24:15,119 Speaker 1: make losing weight extremely difficult. Put it that way. But 523 00:24:15,600 --> 00:24:19,800 Speaker 1: what happens is we need medication in order to correct 524 00:24:19,800 --> 00:24:23,120 Speaker 1: that undirected thioid. Unfortunately, we can't do it just through 525 00:24:23,119 --> 00:24:25,760 Speaker 1: a diet. Sure diet can make an impact, but we 526 00:24:25,840 --> 00:24:30,200 Speaker 1: absolutely need medication to correct the undirective thyroid. So the 527 00:24:30,240 --> 00:24:32,560 Speaker 1: healthy habits that we want to develop as part of 528 00:24:32,600 --> 00:24:35,280 Speaker 1: a weight loss goal are of course really crucial to 529 00:24:35,400 --> 00:24:38,480 Speaker 1: just being healthy long term. But if your thyroid isn't 530 00:24:38,480 --> 00:24:41,080 Speaker 1: performing like it should, you're really not going to make 531 00:24:41,080 --> 00:24:43,240 Speaker 1: a dent in terms of weight loss. So we need 532 00:24:43,280 --> 00:24:46,359 Speaker 1: to use medication to correct the thyroid first. Then once 533 00:24:46,400 --> 00:24:50,120 Speaker 1: your hormones are within the correct levels that they should be, 534 00:24:50,600 --> 00:24:53,840 Speaker 1: Guess what, guys, you can lose weight just like anybody else. 535 00:24:54,160 --> 00:24:55,120 Speaker 1: Let me say that one more time. 536 00:24:55,200 --> 00:24:55,480 Speaker 2: Zuzzi. 537 00:24:55,920 --> 00:24:59,359 Speaker 1: If your thiroid levels are within range, you can lose 538 00:24:59,400 --> 00:25:02,920 Speaker 1: weight just like anybody else. The amount of times both 539 00:25:02,920 --> 00:25:05,479 Speaker 1: you and I Susie have heard I have a thioid condition, 540 00:25:05,560 --> 00:25:08,440 Speaker 1: I can't lose weight, that is simply not true. Yes, 541 00:25:08,480 --> 00:25:10,959 Speaker 1: it's true if your levels are not within range, if 542 00:25:11,000 --> 00:25:13,159 Speaker 1: you've just been diagnosed, and your doctor says to you 543 00:25:13,240 --> 00:25:14,840 Speaker 1: or right, we need to play with your medications, we 544 00:25:14,880 --> 00:25:16,920 Speaker 1: need to start you on this. We'll recheck your levels 545 00:25:16,920 --> 00:25:19,280 Speaker 1: within a couple of weeks. Yes, that may be true. 546 00:25:19,440 --> 00:25:21,479 Speaker 1: But the first thing I say to client Susan when 547 00:25:21,520 --> 00:25:23,760 Speaker 1: they say I can't lose weight, I have a thyroid condition, 548 00:25:23,840 --> 00:25:26,040 Speaker 1: I say, when was the last time the doctor changed 549 00:25:26,119 --> 00:25:28,440 Speaker 1: or check your medication? They go, Oh, it doesn't need checking. 550 00:25:28,520 --> 00:25:31,080 Speaker 1: It's been normal for years. You're just using that as 551 00:25:31,119 --> 00:25:34,840 Speaker 1: an excuse. Once your thyroid hormone levels are within range, 552 00:25:35,000 --> 00:25:38,119 Speaker 1: your theiroid is functioning just like anybody else's. You do 553 00:25:38,160 --> 00:25:40,600 Speaker 1: not have anything wrong with it anymore. Sure, you might 554 00:25:40,680 --> 00:25:43,400 Speaker 1: need medication to keep it within range, but if it's 555 00:25:43,400 --> 00:25:46,520 Speaker 1: within range, it's functioning well. It's functioning healthy, just like 556 00:25:46,560 --> 00:25:49,800 Speaker 1: anybody else's. So that's the take home message today Susie. 557 00:25:50,040 --> 00:25:53,960 Speaker 1: Work with your doctor to stabilize your thyroid levels, make 558 00:25:54,000 --> 00:25:56,320 Speaker 1: sure that you're eating all the right nutrients in terms 559 00:25:56,359 --> 00:25:58,160 Speaker 1: of a good quality dart, you're doing all the right 560 00:25:58,160 --> 00:26:00,920 Speaker 1: things for weight loss, and you will actually lose weight 561 00:26:00,960 --> 00:26:03,119 Speaker 1: over time. If you're not losing weight, it is not 562 00:26:03,240 --> 00:26:05,640 Speaker 1: because of your thyroid is because of something that you're 563 00:26:05,640 --> 00:26:08,320 Speaker 1: doing nutrition, exercise, or lifestyle wise. 564 00:26:08,440 --> 00:26:09,880 Speaker 2: And I think I'll just make a little point about 565 00:26:09,880 --> 00:26:13,399 Speaker 2: gluten free eating and thyroid dysfunction, because that is, you know, 566 00:26:13,560 --> 00:26:16,320 Speaker 2: commonly assumed to go together. Now when we do take 567 00:26:16,320 --> 00:26:18,399 Speaker 2: a closer look at the evidence, it is mixed. But 568 00:26:18,480 --> 00:26:22,040 Speaker 2: what I would say is that it is an autoimmune 569 00:26:22,080 --> 00:26:27,439 Speaker 2: disease thyroid dysfunction, and some people do feel better and 570 00:26:27,480 --> 00:26:30,439 Speaker 2: it dootally on a gluten free diet. And if we 571 00:26:30,480 --> 00:26:32,640 Speaker 2: look at it land what a gluten free diet does. 572 00:26:32,640 --> 00:26:36,800 Speaker 2: It eliminates a lot of process snack food and refined carbohydrates. 573 00:26:36,840 --> 00:26:38,879 Speaker 2: So whether it's the gluten or just the foods you 574 00:26:38,920 --> 00:26:41,439 Speaker 2: eliminate on a gluten free diet, you know, there's no 575 00:26:41,560 --> 00:26:45,080 Speaker 2: harm in swapping potentially to you know, some whole grain 576 00:26:45,320 --> 00:26:47,480 Speaker 2: corn crackers for a while, or a gluten free cereal 577 00:26:47,560 --> 00:26:50,760 Speaker 2: to see the evidence is mixed. You know there's no 578 00:26:50,800 --> 00:26:53,160 Speaker 2: result from a gluten free diet and benefiting the thyroid, 579 00:26:53,200 --> 00:26:55,919 Speaker 2: but certainly if you anecdotally feel better, or if it's 580 00:26:55,960 --> 00:26:58,160 Speaker 2: an easy way to clean up your diet away from 581 00:26:58,160 --> 00:27:02,240 Speaker 2: processed food because it now actually improves the profile of 582 00:27:02,280 --> 00:27:05,520 Speaker 2: carbohydrates in your baseline diet. But it's not something we 583 00:27:05,600 --> 00:27:10,399 Speaker 2: routinely recommend unless you know someone is preferring that because 584 00:27:10,400 --> 00:27:13,360 Speaker 2: the evidence is mixed at this stage. But in general, 585 00:27:13,600 --> 00:27:16,440 Speaker 2: gluten free diets if they're followed well and can be 586 00:27:16,880 --> 00:27:21,040 Speaker 2: pretty clean sort of anti inflammatory diets, but on the 587 00:27:21,080 --> 00:27:25,280 Speaker 2: whole eliminating any type of refined carbohydrate and process snack foods, 588 00:27:25,320 --> 00:27:28,439 Speaker 2: so things like biscuits and process white bread and things, 589 00:27:28,520 --> 00:27:30,480 Speaker 2: and so you still better to avoid the gluten free 590 00:27:30,520 --> 00:27:33,520 Speaker 2: varieties of those, but in a purest form, if it 591 00:27:33,560 --> 00:27:35,600 Speaker 2: does make you feel better and you're still ticking the 592 00:27:35,640 --> 00:27:38,000 Speaker 2: box on the central nutrients like your B group vitamins, 593 00:27:38,200 --> 00:27:39,919 Speaker 2: certainly can give it a go. Even though it's not 594 00:27:39,960 --> 00:27:41,640 Speaker 2: our first port of call, I. 595 00:27:41,560 --> 00:27:43,000 Speaker 1: Think it's a really good point, and to be honest, 596 00:27:43,000 --> 00:27:44,840 Speaker 1: I did look into the research and because I sort 597 00:27:44,840 --> 00:27:46,719 Speaker 1: of found it a bit inconclusive. I was like, oh, 598 00:27:46,760 --> 00:27:48,479 Speaker 1: I won't mention it today, but you make a good 599 00:27:48,520 --> 00:27:50,320 Speaker 1: point because if you look online, a lot of the 600 00:27:50,720 --> 00:27:53,320 Speaker 1: what do I eat my thiro dysfunction gluten free comes 601 00:27:53,400 --> 00:27:55,040 Speaker 1: up again and again and again, so I think it's 602 00:27:55,040 --> 00:27:57,320 Speaker 1: important to note that. Yet there is no quality research 603 00:27:57,359 --> 00:27:59,400 Speaker 1: to support it. So it really is one of those 604 00:27:59,560 --> 00:28:02,760 Speaker 1: how you feel individually. So that brings us to the 605 00:28:02,840 --> 00:28:05,440 Speaker 1: listener question of the wick, which a listener would like 606 00:28:05,520 --> 00:28:08,440 Speaker 1: to know. How do we know if we're getting enough 607 00:28:08,560 --> 00:28:11,040 Speaker 1: good fat or bad fat? What is the right mix 608 00:28:11,119 --> 00:28:13,120 Speaker 1: of this? So how do I actually how can I tell? 609 00:28:13,240 --> 00:28:16,400 Speaker 2: Basically it's complicated, you know, And one of the things 610 00:28:16,400 --> 00:28:19,960 Speaker 2: I spend many times a day, I want to say 611 00:28:20,119 --> 00:28:22,480 Speaker 2: replying to my clients is when they make a salad 612 00:28:23,840 --> 00:28:26,840 Speaker 2: and season the salad and they'll add feta, and then 613 00:28:26,880 --> 00:28:28,880 Speaker 2: they'll add nuts, and they'll have add avocado, and they'll 614 00:28:28,880 --> 00:28:31,560 Speaker 2: add olive oil, and I'll say, oh, sorry, way too 615 00:28:31,640 --> 00:28:33,560 Speaker 2: much fat. And they'll say, oh, but nats are a protein, 616 00:28:33,640 --> 00:28:37,160 Speaker 2: I'll say, and they'll say, but cheese is protein. I say, oh, 617 00:28:37,200 --> 00:28:40,480 Speaker 2: it's more fat. So it's sometimes just a matter of counting. 618 00:28:40,600 --> 00:28:44,360 Speaker 2: So as a very brief summary, we have our process fats, 619 00:28:44,400 --> 00:28:47,560 Speaker 2: so things like our palm oil and our saturated fats 620 00:28:47,560 --> 00:28:50,880 Speaker 2: in dairy and meat and processed food. Basically they drown 621 00:28:51,000 --> 00:28:53,480 Speaker 2: out and the diet the good fats, and the good 622 00:28:53,520 --> 00:28:55,479 Speaker 2: fats can be a mix of mono fats which are 623 00:28:55,600 --> 00:29:00,560 Speaker 2: monounsaturated in extraversion, olive oil, almonds, peanuts, avocado, so the 624 00:29:00,600 --> 00:29:02,760 Speaker 2: dominant foods in the diet that give us those. And 625 00:29:02,800 --> 00:29:05,440 Speaker 2: then we have our poly unsaturated fats, which is process 626 00:29:05,520 --> 00:29:08,600 Speaker 2: vegetable oil, but also those long chain beautiful amiga threes 627 00:29:08,640 --> 00:29:11,560 Speaker 2: that we find in foods like lin seeds, pumpkin seeds, 628 00:29:11,880 --> 00:29:16,560 Speaker 2: and of course walnuts and oily fish like salmon and sardines. So, 629 00:29:16,640 --> 00:29:18,479 Speaker 2: as a general rule of thumb, most people get too 630 00:29:18,560 --> 00:29:20,479 Speaker 2: much processed fat because we eat add a lot and 631 00:29:20,560 --> 00:29:22,880 Speaker 2: like our meat and dairy, and we get loads and 632 00:29:22,960 --> 00:29:26,360 Speaker 2: monos from our avo and our almonds and our peanuts, 633 00:29:26,720 --> 00:29:29,200 Speaker 2: and then they drown out these beautiful amiga threes. So 634 00:29:29,280 --> 00:29:31,640 Speaker 2: what I get my clients to count. First of all, 635 00:29:31,680 --> 00:29:33,360 Speaker 2: I try and get them to choose the leanus meat 636 00:29:33,400 --> 00:29:37,720 Speaker 2: and dairy possible and obviously avoid palm oil wherever possible. Next, 637 00:29:37,760 --> 00:29:39,360 Speaker 2: I say they've got three or four good fats a 638 00:29:39,440 --> 00:29:41,680 Speaker 2: day to play with, so that can be avocado, about 639 00:29:41,720 --> 00:29:45,680 Speaker 2: a quarter tablespoon of extraversion olive oil. I don't usually 640 00:29:45,720 --> 00:29:49,160 Speaker 2: count that for cooking. That's more the dressings. For example, 641 00:29:49,720 --> 00:29:52,160 Speaker 2: a serve of cheese, but that's not really a good fat, 642 00:29:52,320 --> 00:29:55,280 Speaker 2: and then ideally some oily fish, and then some nuts 643 00:29:55,320 --> 00:29:57,560 Speaker 2: and seeds a serve of which is about ten fifteen 644 00:29:57,680 --> 00:30:03,320 Speaker 2: nuts or about a tablespoon of seeds. So a couple 645 00:30:03,320 --> 00:30:04,840 Speaker 2: of easy ways to do it land and you may 646 00:30:04,840 --> 00:30:07,720 Speaker 2: have some different ways, I'll say to clients at extra 647 00:30:07,760 --> 00:30:10,160 Speaker 2: fat per meal. So for example, at breakfast you might 648 00:30:10,160 --> 00:30:12,920 Speaker 2: add avocado, you then wouldn't use it again through the day, 649 00:30:13,480 --> 00:30:15,800 Speaker 2: or you might use an extra version olive oil dressing. Well, 650 00:30:15,840 --> 00:30:18,560 Speaker 2: I wouldn't then add nuts and avocado to a salad, 651 00:30:19,160 --> 00:30:21,520 Speaker 2: so each meal you've roughly got one. And then I 652 00:30:21,600 --> 00:30:25,120 Speaker 2: don't really use the extraversion olive oil in cooking, and 653 00:30:25,160 --> 00:30:27,520 Speaker 2: I don't really count that because it's usually sort of 654 00:30:27,760 --> 00:30:30,520 Speaker 2: sealing a pan, or it's not really oil that we 655 00:30:30,600 --> 00:30:33,880 Speaker 2: consume the entire amount of. And of course trying to 656 00:30:33,880 --> 00:30:35,800 Speaker 2: look for ways that are a leaner. Anyway you might 657 00:30:35,880 --> 00:30:38,160 Speaker 2: cook your fish on baking paper. So I like my 658 00:30:38,200 --> 00:30:40,720 Speaker 2: clients to have oily fish at least three four times 659 00:30:40,760 --> 00:30:43,720 Speaker 2: a week if they can, and then sort of three 660 00:30:43,840 --> 00:30:46,880 Speaker 2: four others a day, which might be nuts and seeds 661 00:30:47,120 --> 00:30:50,960 Speaker 2: or avocado, and you can choose one per meal and 662 00:30:50,960 --> 00:30:53,320 Speaker 2: that roughly gives you three or four is my sort 663 00:30:53,360 --> 00:30:56,000 Speaker 2: of rough guide. But you're right, it is confusing, but 664 00:30:56,040 --> 00:30:58,000 Speaker 2: it is also really easy to have way too. 665 00:30:58,000 --> 00:31:01,680 Speaker 1: Much when it comes to of a weight loss perspective. 666 00:31:01,720 --> 00:31:04,160 Speaker 1: But if you're aiming for weight gain, having more healthy 667 00:31:04,160 --> 00:31:06,320 Speaker 1: fats is actually a really good thing. And sometimes what 668 00:31:06,360 --> 00:31:08,320 Speaker 1: I would say, like, if you're confused about if you're 669 00:31:08,320 --> 00:31:10,280 Speaker 1: getting the right mix of good or bad fats, go 670 00:31:10,360 --> 00:31:13,360 Speaker 1: get your cholesterol checked. You're gonna look at your overall triglycerides, 671 00:31:13,400 --> 00:31:15,360 Speaker 1: which is really important. Plus you're going to see your 672 00:31:15,440 --> 00:31:17,560 Speaker 1: levels of HDL and LDL as well, so you can 673 00:31:17,600 --> 00:31:21,120 Speaker 1: know your ratio of the low density with low density 674 00:31:21,160 --> 00:31:24,760 Speaker 1: lipoproteins and high density liper proteins. You'll like those more 675 00:31:24,760 --> 00:31:26,840 Speaker 1: good fats and more bad fats. So I think that's 676 00:31:26,840 --> 00:31:28,200 Speaker 1: a really easy way if you're going and get some 677 00:31:28,200 --> 00:31:30,440 Speaker 1: blood tests anyway, and let's be honest, in the middle 678 00:31:30,440 --> 00:31:32,960 Speaker 1: of winter, what's the recess. He's about thirty percent of 679 00:31:33,000 --> 00:31:35,760 Speaker 1: us a deficient vitamin D, so many females are deficient 680 00:31:35,760 --> 00:31:38,240 Speaker 1: in iron. While you're there, check those things and also 681 00:31:38,240 --> 00:31:40,520 Speaker 1: get your cholesterol checked as well. I'm a big fan 682 00:31:40,560 --> 00:31:43,280 Speaker 1: of heading to the doctor at least once, not more 683 00:31:43,320 --> 00:31:45,240 Speaker 1: than that, but once a year of everything's going well 684 00:31:45,280 --> 00:31:47,360 Speaker 1: and you're feeling healthy, just to make sure that we're 685 00:31:47,440 --> 00:31:49,600 Speaker 1: checking some of those boxes on those nutrients and making 686 00:31:49,600 --> 00:31:51,880 Speaker 1: sure they are in range. Because I can't tell you, Susie, 687 00:31:51,880 --> 00:31:54,880 Speaker 1: the amount of quote unquote healthy twenty five year old 688 00:31:54,880 --> 00:31:56,880 Speaker 1: thirty year olds that I've sent to the GP just 689 00:31:56,880 --> 00:31:59,760 Speaker 1: to get some baseline bloods and their cholesterols come back elevated. 690 00:32:00,200 --> 00:32:03,080 Speaker 1: Shock them, like shocked them. Then we actually look at 691 00:32:03,080 --> 00:32:05,600 Speaker 1: the quality of the diet. They think that they're not 692 00:32:05,640 --> 00:32:08,080 Speaker 1: eating too badly, but as you said, we're not getting 693 00:32:08,120 --> 00:32:10,880 Speaker 1: anywhere near the quality of good fats in We're having 694 00:32:11,000 --> 00:32:14,040 Speaker 1: far too many bad fats, not just from soul foods, 695 00:32:14,040 --> 00:32:15,840 Speaker 1: but in those little things that slip in, like the 696 00:32:15,880 --> 00:32:18,280 Speaker 1: biscuits in the office, the chocolates in the office, the 697 00:32:18,360 --> 00:32:22,120 Speaker 1: meals out. The alcohol contributes to triglyceride levels as well, 698 00:32:22,320 --> 00:32:24,360 Speaker 1: and so it's not an old person thing to have. 699 00:32:24,520 --> 00:32:27,040 Speaker 1: Like cholesterol, We're seeing it more and more and more 700 00:32:27,080 --> 00:32:29,160 Speaker 1: on I Clinic in a lot of our younger people, 701 00:32:29,200 --> 00:32:31,600 Speaker 1: particularly when you're eating out a lot. You've got high 702 00:32:31,640 --> 00:32:34,080 Speaker 1: stress jobs. There's a lot of wining and dining clients 703 00:32:34,080 --> 00:32:34,760 Speaker 1: and that sort of thing. 704 00:32:34,920 --> 00:32:36,960 Speaker 2: And let's be honest, the serfs that you get, so 705 00:32:37,000 --> 00:32:39,560 Speaker 2: a small female probably needs just sixty to eighty grams 706 00:32:39,600 --> 00:32:42,080 Speaker 2: of fat in total per day. Now you're probably gonna 707 00:32:42,080 --> 00:32:44,080 Speaker 2: get at least twenty to thirty from meat and dairy, 708 00:32:44,560 --> 00:32:46,440 Speaker 2: and then you've got a nut bar that's maybe ten 709 00:32:46,640 --> 00:32:48,560 Speaker 2: or some nuts bread, and then you've got your avo. 710 00:32:48,680 --> 00:32:50,479 Speaker 2: So it's really easy to eat more of that. Like 711 00:32:50,760 --> 00:32:55,040 Speaker 2: if you have smashed avo at a cafe, oh, how 712 00:32:55,120 --> 00:32:57,960 Speaker 2: much would you be getting at least thirty forty grams 713 00:32:57,960 --> 00:33:00,320 Speaker 2: of fat in one go? Those serves are massive a. 714 00:33:00,360 --> 00:33:02,480 Speaker 1: Whole avocado if not fifty sixty, and. 715 00:33:02,480 --> 00:33:04,920 Speaker 2: They probably add olive oil into the smash to make 716 00:33:04,960 --> 00:33:07,160 Speaker 2: it taste better, you know what I mean, like the 717 00:33:07,240 --> 00:33:09,960 Speaker 2: portions we get out. So yes, the smashed ivo might 718 00:33:10,000 --> 00:33:12,360 Speaker 2: seem like the healthy choice, but keep in mind there's 719 00:33:12,360 --> 00:33:15,360 Speaker 2: probably at least an entire avocado, which is four serves 720 00:33:15,400 --> 00:33:18,520 Speaker 2: of fat in one sitting, so you know, paying attention 721 00:33:18,560 --> 00:33:22,240 Speaker 2: to where the large amounts are slipping in, and it's 722 00:33:22,280 --> 00:33:24,720 Speaker 2: really easy to go over your fat amounts so without 723 00:33:24,760 --> 00:33:27,720 Speaker 2: having to be really you know, strict on yourself. You know, 724 00:33:27,800 --> 00:33:32,000 Speaker 2: one added fat per meal, and nuts and are good fat, 725 00:33:32,040 --> 00:33:34,760 Speaker 2: but they count as a fat as two seeds, and 726 00:33:34,960 --> 00:33:38,600 Speaker 2: cheese is more fat than protein. I'm sorry to say, 727 00:33:38,960 --> 00:33:40,440 Speaker 2: very sad to end on that note. 728 00:33:40,560 --> 00:33:42,280 Speaker 1: I said that to my client as well, and they go, 729 00:33:42,840 --> 00:33:45,120 Speaker 1: unless're talking about cottage chees. Cottage cheese goes in the 730 00:33:45,160 --> 00:33:48,440 Speaker 1: protein box. Every other type of cheese, guys. Sorry to say. 731 00:33:48,680 --> 00:33:50,680 Speaker 1: Susie and I both counted as a fat serve. Yes, 732 00:33:50,680 --> 00:33:52,720 Speaker 1: it does have some protein in there, but we both 733 00:33:52,760 --> 00:33:54,600 Speaker 1: counted as a fat serf. If you're working with us 734 00:33:54,640 --> 00:33:57,120 Speaker 1: and the goal is fat loss, sorry to see and 735 00:33:57,160 --> 00:33:59,680 Speaker 1: to end on that happiness that brings us to the 736 00:33:59,760 --> 00:34:02,360 Speaker 1: end of the Nutrition Couch for another Sunday. So if 737 00:34:02,400 --> 00:34:04,920 Speaker 1: you haven't done so already, please subscribe to the podcast. 738 00:34:04,960 --> 00:34:07,960 Speaker 1: We will be automatically delivered in your inbox every Sunday 739 00:34:07,960 --> 00:34:10,480 Speaker 1: and Wednesday for our product with you, and don't forget 740 00:34:10,480 --> 00:34:13,920 Speaker 1: to join us for our fabulous live events coming up 741 00:34:13,960 --> 00:34:16,600 Speaker 1: in Brisbane, Sydney and Melbourne. You can purchase tickets or 742 00:34:16,600 --> 00:34:19,960 Speaker 1: find out more information off the website, which is nutritioncouch 743 00:34:20,080 --> 00:34:22,560 Speaker 1: dot com and there is an event tab on the 744 00:34:22,600 --> 00:34:23,359 Speaker 1: website as well. 745 00:34:23,560 --> 00:34:24,200 Speaker 2: Have a great week.