1 00:00:00,360 --> 00:00:02,480 Speaker 1: Do you spend a lot of time thinking about your 2 00:00:02,520 --> 00:00:05,720 Speaker 1: food and meal timings? Do you have no issue tracking 3 00:00:05,760 --> 00:00:08,840 Speaker 1: calories or macros yet could not say if you were 4 00:00:08,920 --> 00:00:11,560 Speaker 1: ever really hungry when it came to a meal time. 5 00:00:12,280 --> 00:00:14,800 Speaker 1: Do you eat the same meals and snacks most days, 6 00:00:14,840 --> 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 00:00:20,880 --> 00:00:24,520 Speaker 1: instead are you eating with your head? Today we discuss 9 00:00:24,640 --> 00:00:27,400 Speaker 1: head versus hunger based eating and how to get a 10 00:00:27,440 --> 00:00:30,240 Speaker 1: little more in touch with your true physical hunger and 11 00:00:30,360 --> 00:00:33,720 Speaker 1: formless cues to help aid the self regulation of food 12 00:00:33,760 --> 00:00:37,120 Speaker 1: intake and support weight control. Hi, I'm Leanne. 13 00:00:36,840 --> 00:00:39,840 Speaker 2: Ward and I'm Sissy Burrow and as a credited practicing. 14 00:00:39,440 --> 00:00:42,640 Speaker 1: Dieticians, we bring you the Nutrition Couch, a bio weekly 15 00:00:42,760 --> 00:00:45,800 Speaker 1: chat on everything going on in the world of nutrition 16 00:00:46,479 --> 00:00:49,559 Speaker 1: now as well as head versus hunger eating. Today we're 17 00:00:49,600 --> 00:00:52,920 Speaker 1: discussed getting your fat balance right and our client case 18 00:00:52,920 --> 00:00:55,080 Speaker 1: study looks at what to eat if you have an 19 00:00:55,160 --> 00:00:58,960 Speaker 1: underactive thyroid. But to kickstart today is Sussy, I hear 20 00:00:59,040 --> 00:01:01,880 Speaker 1: you've found a new how big congratulations is in order? 21 00:01:02,000 --> 00:01:04,240 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 00:01:07,080 --> 00:01:09,119 Speaker 2: But I've been living in a rental for about six 24 00:01:09,200 --> 00:01:11,720 Speaker 2: to seven months, looking for a house, really living like 25 00:01:11,760 --> 00:01:15,399 Speaker 2: a UNI student, and finally the universe has come good 26 00:01:15,400 --> 00:01:17,600 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 --> 00:01:23,400 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 --> 00:01:32,319 Speaker 2: food all day, so I literally have not been able 32 00:01:32,319 --> 00:01:35,520 Speaker 2: to shoot for months, which has been really challenging. So 33 00:01:35,880 --> 00:01:37,960 Speaker 2: my new house has a walk in pantry that I'm 34 00:01:38,000 --> 00:01:40,880 Speaker 2: going to deck out like one of those Instagram pantrees. 35 00:01:41,240 --> 00:01:44,720 Speaker 2: I'm getting your appliances, I'm getting a good fridge, and 36 00:01:44,800 --> 00:01:47,320 Speaker 2: I am just going to be in kitchen heaven as 37 00:01:47,360 --> 00:01:50,720 Speaker 2: a dietician who can shoot food. So how many weeks 38 00:01:50,760 --> 00:01:53,480 Speaker 2: have I got to go? Five weeks home? And it's 39 00:01:53,520 --> 00:01:55,760 Speaker 2: also a very large home, which means that when you 40 00:01:55,800 --> 00:01:58,480 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 00:02:01,200 --> 00:02:03,360 Speaker 2: on in Sydney. So it's very exciting time. I've been 43 00:02:03,360 --> 00:02:04,600 Speaker 2: waiting a very long time for this. 44 00:02:04,760 --> 00:02:07,520 Speaker 1: I'm so excited for you guys. And champagnees are absolutely 45 00:02:07,560 --> 00:02:08,239 Speaker 1: in order. Right. 46 00:02:08,280 --> 00:02:11,320 Speaker 2: We've got a champagne fridge, so absolutely, Chris, what's a 47 00:02:11,400 --> 00:02:14,720 Speaker 2: cheese fridge? So I think champagne cheese fridge fantastic? 48 00:02:14,760 --> 00:02:16,280 Speaker 1: Oh yeah, you gotta have both, right, you can't have 49 00:02:16,320 --> 00:02:16,960 Speaker 1: one without the other. 50 00:02:17,160 --> 00:02:18,359 Speaker 2: They go together one percent? 51 00:02:19,600 --> 00:02:21,840 Speaker 1: All right, Well, Susie, if you get us started today. 52 00:02:22,040 --> 00:02:25,120 Speaker 1: We talk a lot about hunger on the potties, So 53 00:02:25,440 --> 00:02:28,720 Speaker 1: how do we learn to recognize and actually manage our hunger? 54 00:02:29,200 --> 00:02:31,680 Speaker 1: For some people it's quite easy. But I'm sure you 55 00:02:31,760 --> 00:02:33,880 Speaker 1: have as many clients as I do, Susie, who say, 56 00:02:34,320 --> 00:02:36,440 Speaker 1: I don't think I've ever failed hunger? I couldn't remember 57 00:02:36,440 --> 00:02:38,639 Speaker 1: the last time I failed hunger. I haven't felt hungry 58 00:02:38,639 --> 00:02:41,400 Speaker 1: in ten years. Why does hunger come so easy to 59 00:02:41,440 --> 00:02:43,720 Speaker 1: some people and not so easy to others? 60 00:02:43,720 --> 00:02:47,640 Speaker 2: Susie, Well, I think that we program ourselves to eat 61 00:02:47,800 --> 00:02:50,360 Speaker 2: according to many cues. You know, the biggest predictors of 62 00:02:50,400 --> 00:02:53,960 Speaker 2: food consumption is availability and also eating with friends and family. 63 00:02:54,520 --> 00:02:56,160 Speaker 2: And if you think about day to day life, you 64 00:02:56,160 --> 00:02:58,639 Speaker 2: know you're going into an office, people go for coffee breaks, 65 00:02:58,639 --> 00:03:01,160 Speaker 2: people bring in food. You know, you may not get 66 00:03:01,240 --> 00:03:03,640 Speaker 2: lunch when you're actually hungry, so then you end up overeating. 67 00:03:03,760 --> 00:03:08,680 Speaker 2: So the nature of busy life lends itself to eating 68 00:03:08,800 --> 00:03:11,480 Speaker 2: at all random times. But also there's huge amounts of 69 00:03:11,520 --> 00:03:14,480 Speaker 2: food available, like I compared, I think I've compared with 70 00:03:14,560 --> 00:03:16,880 Speaker 2: this before, where if we think back to our grandparents 71 00:03:16,960 --> 00:03:19,360 Speaker 2: or even great grandparents, now they started the day with 72 00:03:19,360 --> 00:03:21,640 Speaker 2: a small bottle of cereal, a small sandwich at lunch, 73 00:03:21,680 --> 00:03:23,920 Speaker 2: and a couple of chops and veggies for dinner. Like 74 00:03:23,960 --> 00:03:26,880 Speaker 2: we literally eat up to double those calories just with 75 00:03:26,960 --> 00:03:29,720 Speaker 2: the amount of food that's available. But the reason I 76 00:03:29,760 --> 00:03:31,880 Speaker 2: wanted to talk about this so much was there's a 77 00:03:31,919 --> 00:03:34,880 Speaker 2: couple of key cues that I get from clients that 78 00:03:35,040 --> 00:03:37,720 Speaker 2: really reminded me this was a great topic to talk 79 00:03:37,720 --> 00:03:39,640 Speaker 2: through it as soon as I mentioned them, I'm sure 80 00:03:39,760 --> 00:03:41,880 Speaker 2: you will also have a couple of examples that spring 81 00:03:41,920 --> 00:03:44,560 Speaker 2: to mind. So when I first set it cliently and 82 00:03:44,840 --> 00:03:47,560 Speaker 2: I will get an idea of their lifestyle and the 83 00:03:47,560 --> 00:03:50,240 Speaker 2: way they like to eat and their goals, and then 84 00:03:50,280 --> 00:03:53,160 Speaker 2: I will design a meal plan specific for them with 85 00:03:53,240 --> 00:03:55,920 Speaker 2: a range of different meal options and snack options that 86 00:03:55,960 --> 00:03:59,000 Speaker 2: fit the macro and calorie profile that I am prescribing them, 87 00:03:59,240 --> 00:04:03,440 Speaker 2: So it's not a diet per se. It's more ideas 88 00:04:03,600 --> 00:04:07,760 Speaker 2: on structure and balance through the day to achieve the goal, 89 00:04:07,760 --> 00:04:11,880 Speaker 2: which in many cases is weight loss. But what I 90 00:04:12,000 --> 00:04:15,000 Speaker 2: find is I have clients who'll come to me and 91 00:04:15,080 --> 00:04:19,200 Speaker 2: they'll say or they'll follow the meal plan as I've 92 00:04:19,200 --> 00:04:23,000 Speaker 2: written it every single day. So I'll get their food 93 00:04:23,000 --> 00:04:27,000 Speaker 2: diaries back and it will be every single day exactly 94 00:04:27,080 --> 00:04:29,600 Speaker 2: as I've put it. And when I'll say to them 95 00:04:29,720 --> 00:04:32,400 Speaker 2: something along the lines of oh are you hungry or 96 00:04:33,160 --> 00:04:34,880 Speaker 2: did you feel like that, they were like, oh, well, 97 00:04:34,880 --> 00:04:38,279 Speaker 2: it was on the plan, So they're eating certainly according 98 00:04:38,320 --> 00:04:41,400 Speaker 2: to a sheet of paper or in the case of 99 00:04:42,160 --> 00:04:45,760 Speaker 2: giving a macro prescription. So another example is that people 100 00:04:45,760 --> 00:04:48,080 Speaker 2: will say how many calories do I need? How many 101 00:04:48,080 --> 00:04:51,080 Speaker 2: grams of carbs and protein per meal, and then they'll 102 00:04:51,120 --> 00:04:54,239 Speaker 2: track it in my fitness Pal and be eating according 103 00:04:54,279 --> 00:04:56,919 Speaker 2: to that, regardless of what they feel like eating or volumes. 104 00:04:57,360 --> 00:04:59,239 Speaker 2: Even if they don't feel like the full twelve hundred 105 00:04:59,320 --> 00:05:02,479 Speaker 2: or sixteen hundred calories, delete them and then the other 106 00:05:03,080 --> 00:05:05,479 Speaker 2: example I have is that my clients will send me 107 00:05:05,520 --> 00:05:07,560 Speaker 2: a picture of a menu they're going out for dinner 108 00:05:07,839 --> 00:05:10,800 Speaker 2: and they'll say what should I eat? And I'll say, 109 00:05:11,560 --> 00:05:13,000 Speaker 2: I don't know, what do you feel like? I feel 110 00:05:13,080 --> 00:05:18,919 Speaker 2: like yeah, because and it's a difficult concept when you've 111 00:05:19,160 --> 00:05:23,760 Speaker 2: lost trust with your natural signals, physiological signals and are 112 00:05:23,760 --> 00:05:27,120 Speaker 2: not confident in making those decisions. And this is this 113 00:05:27,320 --> 00:05:31,880 Speaker 2: kind of area that's really difficult to define. But certainly 114 00:05:32,400 --> 00:05:35,920 Speaker 2: there are targets in terms of rough calorie loads, rough 115 00:05:36,320 --> 00:05:41,240 Speaker 2: protein and carbohydrate goals, but every single day is different hormonally, 116 00:05:41,839 --> 00:05:45,719 Speaker 2: activity wise, age. You know, there'll be some days that 117 00:05:45,760 --> 00:05:48,159 Speaker 2: you may only eat six hundred calories and there'll be 118 00:05:48,160 --> 00:05:50,599 Speaker 2: other days you might eat sixteen hundred and still achieve 119 00:05:50,600 --> 00:05:53,640 Speaker 2: weight loss if you listen to your body within reason. 120 00:05:54,440 --> 00:05:57,560 Speaker 2: So there's an art to it, but the art is 121 00:05:57,600 --> 00:06:00,520 Speaker 2: to always be checking in to say what do I 122 00:06:00,600 --> 00:06:03,480 Speaker 2: feel like eating? Do I actually even feel like eating? 123 00:06:03,839 --> 00:06:06,400 Speaker 2: My meal plan might say morning tea, but actually, if 124 00:06:06,400 --> 00:06:08,480 Speaker 2: you don't need it, you don't have to shove it in. 125 00:06:09,160 --> 00:06:11,720 Speaker 2: So you've got to always go back to what your 126 00:06:11,720 --> 00:06:14,400 Speaker 2: body is telling you, and then when it's time for 127 00:06:14,440 --> 00:06:17,680 Speaker 2: a meal or snack, just make sure that's balanced. Because 128 00:06:17,680 --> 00:06:20,200 Speaker 2: it's not an exact science at all. Is it. You know, 129 00:06:20,240 --> 00:06:24,960 Speaker 2: there's huge inaccuracy with calorie outputs with the numbers we 130 00:06:25,000 --> 00:06:28,040 Speaker 2: put into my fitness power. So it's all just rough examples. 131 00:06:28,600 --> 00:06:31,000 Speaker 2: And you know, one of the issues I guess and 132 00:06:31,080 --> 00:06:34,600 Speaker 2: where the intuitive eating group fit into this is my 133 00:06:34,640 --> 00:06:38,200 Speaker 2: observation is if you eat food or meals or snacks 134 00:06:38,200 --> 00:06:41,760 Speaker 2: that you actually don't feel like. So, for example, you 135 00:06:41,960 --> 00:06:44,000 Speaker 2: may have on a meal plan or a suggested snack 136 00:06:44,080 --> 00:06:46,640 Speaker 2: is a nutbar or a cheese and crackers. Now if 137 00:06:46,640 --> 00:06:48,320 Speaker 2: it gets to three or four o'clock in the afternoon 138 00:06:48,320 --> 00:06:50,240 Speaker 2: and you actually don't feel like a cheese and crackers, 139 00:06:50,560 --> 00:06:52,039 Speaker 2: but you eat it because that's what it's said on 140 00:06:52,080 --> 00:06:55,039 Speaker 2: your plan, You'll keep eating until you actually satisfy what 141 00:06:55,080 --> 00:06:58,279 Speaker 2: you're looking for. So, sure, you can use meal plans 142 00:06:58,320 --> 00:07:01,680 Speaker 2: as ideas and guides, but it's also really important to 143 00:07:01,760 --> 00:07:03,599 Speaker 2: always check in with self and say, actually, what do 144 00:07:03,680 --> 00:07:07,200 Speaker 2: I feel like eating, because otherwise you won't be satisfied. 145 00:07:07,200 --> 00:07:09,920 Speaker 2: And when you're not satisfied, that's what drives that seeking 146 00:07:09,960 --> 00:07:13,200 Speaker 2: of food irrespective of hunger. And that's why when you 147 00:07:13,240 --> 00:07:17,160 Speaker 2: are going to a special occasion a restaurant, my first 148 00:07:17,520 --> 00:07:19,680 Speaker 2: feedback to my clients is actually what do you feel like, 149 00:07:20,400 --> 00:07:22,480 Speaker 2: and then adjust it to fit. So if you really 150 00:07:22,520 --> 00:07:24,800 Speaker 2: feel like a pastaf, well that's the time to have it. 151 00:07:24,880 --> 00:07:27,720 Speaker 2: But if you fall after three mouthfuls because you're not 152 00:07:27,800 --> 00:07:29,400 Speaker 2: used to having food, you can put it away and 153 00:07:29,440 --> 00:07:32,240 Speaker 2: take it home and make sure you have vegetable sides, 154 00:07:32,680 --> 00:07:34,960 Speaker 2: you know, and do it that way. But it's a 155 00:07:35,000 --> 00:07:37,000 Speaker 2: real trust and it takes a lot of work with 156 00:07:37,080 --> 00:07:40,840 Speaker 2: clients to work through that, and often anxiety almost because 157 00:07:40,840 --> 00:07:44,240 Speaker 2: people are almost scared of skipping a meal. But yeah, 158 00:07:44,280 --> 00:07:46,560 Speaker 2: I think it's a good question to sort of reflect 159 00:07:46,600 --> 00:07:49,760 Speaker 2: on after you've listened to this. Am I eating according 160 00:07:49,760 --> 00:07:52,160 Speaker 2: to my head? What my head's telling me to have 161 00:07:52,680 --> 00:07:55,960 Speaker 2: as opposed to what my body's feeling like and the 162 00:07:56,000 --> 00:07:58,239 Speaker 2: times that it's actually really feeling like eating. 163 00:07:58,840 --> 00:08:01,360 Speaker 1: And it's a wonderful question is what do I actually 164 00:08:01,400 --> 00:08:04,320 Speaker 1: feel like or what is my body actually asking me for? 165 00:08:04,560 --> 00:08:07,440 Speaker 1: Because a lot of the time our head is looking 166 00:08:07,480 --> 00:08:10,360 Speaker 1: to seek something that is feeling an emotional void, like 167 00:08:10,400 --> 00:08:13,480 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 00:08:16,280 --> 00:08:18,680 Speaker 1: watching TV while all of our friends are coupled up 170 00:08:18,680 --> 00:08:21,440 Speaker 1: in romantic relationships and out to dinner, we're gonna be 171 00:08:21,480 --> 00:08:23,520 Speaker 1: 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 00:08:30,080 --> 00:08:34,560 Speaker 1: it because we're eating for an emotional response, versus if 175 00:08:34,600 --> 00:08:36,480 Speaker 1: we eat with our tummy, or we say what does 176 00:08:36,520 --> 00:08:39,920 Speaker 1: my body actually need? I always say to my clients, Susie, 177 00:08:40,240 --> 00:08:42,360 Speaker 1: fill up on whole foods first, and then have the 178 00:08:42,400 --> 00:08:45,160 Speaker 1: soul food after. So fill up on what your body needs, 179 00:08:45,480 --> 00:08:47,440 Speaker 1: and then give your head or your soul what it 180 00:08:47,480 --> 00:08:50,080 Speaker 1: feels like afterwards. And I think it's a really good 181 00:08:50,920 --> 00:08:52,760 Speaker 1: question that you ask when you go to a cafe, 182 00:08:52,800 --> 00:08:54,920 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 00:08:57,360 --> 00:08:59,760 Speaker 1: can have anything on the menu as long as we're 185 00:08:59,800 --> 00:09:02,880 Speaker 1: making other changes or swaps throughout the rest of our 186 00:09:02,960 --> 00:09:04,800 Speaker 1: day or maybe even throughout the rest of the week, 187 00:09:04,880 --> 00:09:07,440 Speaker 1: depending on how heavy that meal might be. As long 188 00:09:07,480 --> 00:09:09,720 Speaker 1: as we can make small changes in other areas, we 189 00:09:09,760 --> 00:09:11,959 Speaker 1: can kind of make anything fit. We don't always have 190 00:09:12,040 --> 00:09:15,160 Speaker 1: to have the healthiers option on the menu. If the 191 00:09:15,160 --> 00:09:17,679 Speaker 1: goal is weight loss, even if the goal is general health. 192 00:09:17,920 --> 00:09:19,760 Speaker 1: It's okay to have some pizza, it's okay to have 193 00:09:19,880 --> 00:09:22,640 Speaker 1: some pasta, but trying our best to balance those meals. 194 00:09:22,640 --> 00:09:25,920 Speaker 1: And as you said, the serving sizes at restaurants are 195 00:09:25,960 --> 00:09:29,560 Speaker 1: so enormous that often we leave feeling pretty unwell and 196 00:09:29,640 --> 00:09:32,160 Speaker 1: just bloated and overfull. And even I just get a 197 00:09:32,160 --> 00:09:34,200 Speaker 1: lot of that brain fog if I tend to over eat, 198 00:09:34,240 --> 00:09:36,360 Speaker 1: particularly the next day, it's not a very nice feeling. 199 00:09:36,640 --> 00:09:39,880 Speaker 1: So honoring that hunger and yes, my body feels like 200 00:09:39,960 --> 00:09:42,600 Speaker 1: some pasta, that's exactly what I want right now. Great, 201 00:09:42,920 --> 00:09:46,120 Speaker 1: but my body will feel better by adding some vegetables 202 00:09:46,200 --> 00:09:48,600 Speaker 1: or salad on the side, which we absolutely know. And 203 00:09:48,600 --> 00:09:50,760 Speaker 1: then you get halfway through or three quarters through that 204 00:09:50,840 --> 00:09:53,000 Speaker 1: pastor and you go, you know what, I'm actually starting 205 00:09:53,000 --> 00:09:54,800 Speaker 1: to fill up and feel a bit sluggish. I'm not 206 00:09:54,800 --> 00:09:57,320 Speaker 1: actually sure if this pastor is serving me. Well, let 207 00:09:57,360 --> 00:10:00,000 Speaker 1: me just take a pause and put down my foet 208 00:10:00,120 --> 00:10:02,800 Speaker 1: can reassess how I'm actually feeling. So you're right, there's 209 00:10:02,800 --> 00:10:05,000 Speaker 1: a whole element of trust to that, and for some 210 00:10:05,080 --> 00:10:07,280 Speaker 1: of us, if we haven't really been in tune with 211 00:10:07,360 --> 00:10:10,280 Speaker 1: our hunger, fullness cues for many years, you know, perhaps 212 00:10:10,320 --> 00:10:13,160 Speaker 1: even ten plus years. We can't expect this to be 213 00:10:13,200 --> 00:10:15,400 Speaker 1: something that happens overnight. We can't expect us to go 214 00:10:15,440 --> 00:10:17,600 Speaker 1: to a restaurant to be able to honor our hunger, 215 00:10:17,720 --> 00:10:20,280 Speaker 1: put our walk down after we've eaten seventy five percent 216 00:10:20,280 --> 00:10:21,880 Speaker 1: of the meal and say that's right, I'm done, I 217 00:10:21,880 --> 00:10:24,120 Speaker 1: feel satisfied. This is going to take some time, and 218 00:10:24,160 --> 00:10:26,560 Speaker 1: for many of my clients, Susie, it's months, if not, 219 00:10:26,800 --> 00:10:29,199 Speaker 1: you know, six to twelve months of hard work to 220 00:10:29,320 --> 00:10:31,800 Speaker 1: really tune into our body and naturally get in tune 221 00:10:31,800 --> 00:10:34,760 Speaker 1: with those hunger signals again. Particularly feel somebody that's been 222 00:10:34,760 --> 00:10:36,640 Speaker 1: doing you know, it's something like into and fasting for 223 00:10:36,720 --> 00:10:39,160 Speaker 1: a really long time, where you just may never feel 224 00:10:39,240 --> 00:10:41,959 Speaker 1: hungry at breakfast. You might really not feel hungry at all, 225 00:10:42,120 --> 00:10:44,520 Speaker 1: and then used to having a large calorie intake throughout 226 00:10:44,520 --> 00:10:47,000 Speaker 1: the night. If you're trying to regulate more your hunger 227 00:10:47,040 --> 00:10:49,440 Speaker 1: and space those meals out throughout the day, which you 228 00:10:49,440 --> 00:10:51,600 Speaker 1: know is good for a lot of sort of hormonal women. 229 00:10:51,840 --> 00:10:53,840 Speaker 1: That's sort of a good strategy to do. It might 230 00:10:53,880 --> 00:10:55,840 Speaker 1: be really hard to wake up and go. We'll have 231 00:10:55,880 --> 00:10:58,120 Speaker 1: to wait till I'm hungry to actually eat. For some 232 00:10:58,200 --> 00:10:59,839 Speaker 1: of us, it might be better to eat on the 233 00:11:00,200 --> 00:11:02,760 Speaker 1: clock to begin with, which then helps kind of, I 234 00:11:02,760 --> 00:11:05,000 Speaker 1: don't know, reset a metabolism and just give our body 235 00:11:05,040 --> 00:11:06,880 Speaker 1: a bit of that boost and energy in the morning, 236 00:11:07,160 --> 00:11:09,719 Speaker 1: and then over time you'll actually start to wake up 237 00:11:09,800 --> 00:11:12,440 Speaker 1: feeling hungry in the morning. So I think there's some 238 00:11:12,520 --> 00:11:15,560 Speaker 1: good strategies if you're someone that I guess isn't in 239 00:11:15,600 --> 00:11:18,400 Speaker 1: tune with their hunger, Yes, it's important to regularly to 240 00:11:18,480 --> 00:11:21,640 Speaker 1: sometimes get those hunger signals back, but we also don't 241 00:11:21,679 --> 00:11:24,880 Speaker 1: want to be eating too regularly or constantly snacking and 242 00:11:24,960 --> 00:11:27,839 Speaker 1: grazing all morning or all day long, because that can 243 00:11:27,880 --> 00:11:29,600 Speaker 1: really take us away from our goals and it just 244 00:11:29,640 --> 00:11:32,520 Speaker 1: doesn't really ever give our gut or our digestion time 245 00:11:32,600 --> 00:11:34,760 Speaker 1: to have a bit of a rest and properly digest 246 00:11:34,800 --> 00:11:37,439 Speaker 1: the food that we've had. So time between meals is 247 00:11:37,480 --> 00:11:41,000 Speaker 1: absolutely important, but too long between meals can lead us 248 00:11:41,040 --> 00:11:43,679 Speaker 1: into a whole other kind of range of issues as well, 249 00:11:43,720 --> 00:11:44,680 Speaker 1: can't it true? 250 00:11:44,720 --> 00:11:48,040 Speaker 2: And I noticed it as well, And I really agree 251 00:11:48,080 --> 00:11:51,680 Speaker 2: with you about the intimate and fasting because I have 252 00:11:51,840 --> 00:11:55,160 Speaker 2: a lot of that experience, particularly with my females. And 253 00:11:55,200 --> 00:11:56,760 Speaker 2: what I then try and do is just put a 254 00:11:56,800 --> 00:11:59,200 Speaker 2: couple of hundred calories within an hour or so of 255 00:11:59,240 --> 00:12:02,719 Speaker 2: waking to try and basically stoke the fire and get 256 00:12:02,760 --> 00:12:05,560 Speaker 2: things moving. So that's a really good point. But the 257 00:12:05,600 --> 00:12:08,720 Speaker 2: other time I noticed that leanne is morning tea. Now 258 00:12:09,320 --> 00:12:11,760 Speaker 2: I have a couple of client groups who eat morning tea, 259 00:12:11,840 --> 00:12:15,920 Speaker 2: and one are teachers. Because teachers, morning tea is usually 260 00:12:15,920 --> 00:12:17,840 Speaker 2: about eleven, and that's actually a time for them to 261 00:12:17,840 --> 00:12:20,440 Speaker 2: eat lunch because the days early and busy, and the 262 00:12:20,520 --> 00:12:23,680 Speaker 2: second lunch is too late. So I give them lunch 263 00:12:23,720 --> 00:12:25,360 Speaker 2: at morning tea, and then I give them a second, 264 00:12:25,440 --> 00:12:28,520 Speaker 2: lighter lunch later. But I'm arguing that I don't know 265 00:12:28,559 --> 00:12:31,680 Speaker 2: if many of us really need morning tea because I 266 00:12:31,760 --> 00:12:35,360 Speaker 2: find if I put something delicious there, you know, yogurt 267 00:12:35,400 --> 00:12:38,160 Speaker 2: and granola, cheese and crackers, well who doesn't want to 268 00:12:38,160 --> 00:12:41,520 Speaker 2: eat those foods. So then you've had your breakfast and 269 00:12:41,600 --> 00:12:44,360 Speaker 2: it's sort of ten thirty eleven, and you sort of think, oh, well, 270 00:12:44,440 --> 00:12:47,360 Speaker 2: morning tea time. So I think another question, as you 271 00:12:47,400 --> 00:12:50,400 Speaker 2: go away from this chat this today and really be 272 00:12:50,440 --> 00:12:52,720 Speaker 2: thinking about am I eating on autoqu or I'm actually 273 00:12:52,760 --> 00:12:55,320 Speaker 2: thinking about what I feel like and timing and prepared 274 00:12:55,320 --> 00:12:57,480 Speaker 2: to skip a meal if I'm not hungry. If you're 275 00:12:57,480 --> 00:12:59,520 Speaker 2: a morning tea eater, unless you're up at the cracker 276 00:12:59,520 --> 00:13:02,040 Speaker 2: door nexus sizing, or a surgeon so you'd come out 277 00:13:02,120 --> 00:13:04,959 Speaker 2: of a surgery regularly at ten thirty eleven and are hungry, 278 00:13:05,280 --> 00:13:08,400 Speaker 2: Or a teacher, I'm questioning if you really need that 279 00:13:08,440 --> 00:13:10,120 Speaker 2: morning tea, and you're actually better to go through to 280 00:13:10,200 --> 00:13:13,080 Speaker 2: early lunch, because my observation is that people have their 281 00:13:13,120 --> 00:13:15,240 Speaker 2: breakfast and then a couple of hours later morning tea, 282 00:13:15,240 --> 00:13:17,640 Speaker 2: which is usually sweet kind of food, so often a 283 00:13:17,679 --> 00:13:21,040 Speaker 2: milk based coffee that's sweet, some fruit, and then they 284 00:13:21,080 --> 00:13:24,360 Speaker 2: don't have lunch till later, and then it drives appetitle afternoon. 285 00:13:24,440 --> 00:13:26,520 Speaker 2: So I would prefer my clients in general to have 286 00:13:26,559 --> 00:13:30,160 Speaker 2: an early lunch, even eleven twelve, and then afternoon tea 287 00:13:30,200 --> 00:13:33,240 Speaker 2: and go to four meals per day rather than five, 288 00:13:33,360 --> 00:13:36,200 Speaker 2: because I don't know, unless you're little or a teenager, 289 00:13:36,400 --> 00:13:38,199 Speaker 2: or as I set a teacher with that very early 290 00:13:38,240 --> 00:13:40,720 Speaker 2: sort of day, I don't know. If I'm a big 291 00:13:40,760 --> 00:13:43,000 Speaker 2: fan of morning tea. I don't eat morning tea. You know, 292 00:13:43,040 --> 00:13:44,840 Speaker 2: I have my coffee and breakfast and then I'm really 293 00:13:44,880 --> 00:13:48,880 Speaker 2: good until eleven twelve, you know, so I'm questioning if 294 00:13:48,920 --> 00:13:51,600 Speaker 2: we really need that one Lanne, Is that harsh? No, 295 00:13:51,679 --> 00:13:53,280 Speaker 2: I think it's a fair point, And I think do 296 00:13:53,320 --> 00:13:54,040 Speaker 2: you eat morning tea? 297 00:13:54,200 --> 00:13:56,240 Speaker 1: Yes, but I'm tall and active and I'm breastfas she's 298 00:13:56,280 --> 00:13:57,560 Speaker 1: six foot, I eat all day long. 299 00:13:57,640 --> 00:13:58,600 Speaker 2: Yeah, she's very tall. 300 00:13:58,720 --> 00:14:02,320 Speaker 1: So yeah, But a lot of my clients, I would say, 301 00:14:03,000 --> 00:14:04,520 Speaker 1: if I had to have a fifty to fifty split, 302 00:14:04,520 --> 00:14:07,360 Speaker 1: i'd actually say probably sixty seventy percent of my clients don't. 303 00:14:07,520 --> 00:14:09,000 Speaker 1: Most of them will have a coffee. I tend to 304 00:14:09,040 --> 00:14:10,840 Speaker 1: move the coffee away from breakfast for a lot of 305 00:14:10,840 --> 00:14:13,360 Speaker 1: my clients. Some of them have low ies, some of 306 00:14:13,360 --> 00:14:15,440 Speaker 1: them are vegan vegetarians. It's important that we pulled the 307 00:14:15,440 --> 00:14:18,839 Speaker 1: coffee outside of meals and other reasons. It just kind 308 00:14:18,840 --> 00:14:20,400 Speaker 1: of keeps them going, like just that, you know, one 309 00:14:20,440 --> 00:14:22,920 Speaker 1: hundred hundred and fifty calories at morning tea is enough 310 00:14:23,040 --> 00:14:24,960 Speaker 1: just in a coffee based form to get them through 311 00:14:25,000 --> 00:14:26,760 Speaker 1: to lunch. So we're not actually eating, but we are 312 00:14:26,800 --> 00:14:28,840 Speaker 1: taking in some calories at morning tea. Yeah. 313 00:14:28,840 --> 00:14:30,480 Speaker 2: Actually, when I went to the hospital, I used to 314 00:14:30,480 --> 00:14:32,520 Speaker 2: have a coffee and a pundit of blueberries and that's 315 00:14:32,560 --> 00:14:34,880 Speaker 2: about one hundred hundred and fifty calories, Whereas I just 316 00:14:34,960 --> 00:14:36,840 Speaker 2: calculated a morning tea of my client this morning. It 317 00:14:36,880 --> 00:14:38,720 Speaker 2: was three hundred. I said to her, come on, this 318 00:14:38,800 --> 00:14:40,640 Speaker 2: is like a meal, you know, Like I know it's young, 319 00:14:40,800 --> 00:14:42,840 Speaker 2: but yeah, so it's worth having a little look and 320 00:14:42,920 --> 00:14:44,920 Speaker 2: questioning a few things. Or even if you do eat, 321 00:14:45,240 --> 00:14:46,640 Speaker 2: can you cut back a little bit? Would you be 322 00:14:46,680 --> 00:14:48,840 Speaker 2: okay with a piccolo coffee and a punea of berries 323 00:14:48,920 --> 00:14:51,960 Speaker 2: or a mandarin rather than a more substantial snack that 324 00:14:52,000 --> 00:14:53,600 Speaker 2: might be better placed in the afternoon. 325 00:14:53,760 --> 00:14:55,720 Speaker 1: Oor, could you hold off breakfast a little more? If 326 00:14:55,760 --> 00:14:58,120 Speaker 1: you're just someone that wakes up and eats breakfast first thing? 327 00:14:58,400 --> 00:15:00,320 Speaker 1: Could you actually have it at your desk a minute 328 00:15:00,320 --> 00:15:02,240 Speaker 1: you log in your computer. When I was at the hospital, 329 00:15:02,400 --> 00:15:04,040 Speaker 1: this probably sounds terrible, but I used to eat my 330 00:15:04,040 --> 00:15:05,720 Speaker 1: breakfast at my desk all the time. I'd log in, 331 00:15:05,760 --> 00:15:07,720 Speaker 1: I'd check my emails, I'd go through the ward list, 332 00:15:07,800 --> 00:15:09,720 Speaker 1: I'd look at my referrals, and I'd eat my overnight. 333 00:15:09,800 --> 00:15:11,760 Speaker 1: Oh it's while I was doing that, because if I 334 00:15:11,840 --> 00:15:14,000 Speaker 1: left for the hospital battle traffic. I used to live 335 00:15:14,000 --> 00:15:16,400 Speaker 1: forty five minutes away in traffic was about an hour drive. 336 00:15:16,600 --> 00:15:18,080 Speaker 1: When I lived on the North Side, had to come 337 00:15:18,080 --> 00:15:20,280 Speaker 1: over to the South Side. At the hospital, I would 338 00:15:20,320 --> 00:15:22,280 Speaker 1: have to eat breakfast at six am. I started work 339 00:15:22,280 --> 00:15:25,640 Speaker 1: at seven seven thirty, and then basically by like nine am, 340 00:15:25,760 --> 00:15:27,120 Speaker 1: I was like, crap, I'm hungry. 341 00:15:27,120 --> 00:15:27,920 Speaker 2: What am I going to do? 342 00:15:28,960 --> 00:15:31,040 Speaker 1: And so I would actually hold off my breakfast because 343 00:15:31,040 --> 00:15:33,080 Speaker 1: I wasn't necessarily hungry when I woke up and I 344 00:15:33,280 --> 00:15:35,600 Speaker 1: ate it. I was just doing it because it was convenient, 345 00:15:35,800 --> 00:15:37,800 Speaker 1: and I sort of felt a bit bad eating at 346 00:15:37,800 --> 00:15:39,440 Speaker 1: my desk, and I sort of said to my boss, 347 00:15:39,480 --> 00:15:41,240 Speaker 1: I'm not really hungry, would you mind if you did that? 348 00:15:41,280 --> 00:15:42,920 Speaker 1: And she didn't have a problem with it at all. She's like, 349 00:15:42,960 --> 00:15:44,520 Speaker 1: as long as you're working while you're there, I don't 350 00:15:44,520 --> 00:15:46,960 Speaker 1: really mind if you eat. So holding off your breakfast 351 00:15:47,000 --> 00:15:49,680 Speaker 1: for some people can be a good strategy. For other people, 352 00:15:49,720 --> 00:15:51,840 Speaker 1: it might fell disaster if it means that they're so 353 00:15:51,960 --> 00:15:55,000 Speaker 1: hungry that they then overeat. But I had one last example. 354 00:15:55,040 --> 00:15:57,040 Speaker 1: I really wanted people to think about Susie when it 355 00:15:57,040 --> 00:16:00,360 Speaker 1: comes to hunger, particularly for our females, and it's period 356 00:16:00,360 --> 00:16:02,640 Speaker 1: week or leading into period week, because we talk about 357 00:16:02,680 --> 00:16:04,960 Speaker 1: hunger a lot. We talk about why can we cut down? 358 00:16:05,000 --> 00:16:07,520 Speaker 1: Are we eating too much? But are we eating enough? 359 00:16:07,640 --> 00:16:10,320 Speaker 1: When it comes to that period week, So most females 360 00:16:10,800 --> 00:16:14,560 Speaker 1: who get their cycle will have one, two, three days 361 00:16:14,800 --> 00:16:17,680 Speaker 1: of bottomless pit hunger. And most of my clients say 362 00:16:17,680 --> 00:16:20,040 Speaker 1: this to me. They're like, oh my god, I could 363 00:16:20,080 --> 00:16:22,200 Speaker 1: not eat enough right now. I could eat off my arm. 364 00:16:22,200 --> 00:16:25,280 Speaker 1: I'm that hungry. It's important to honor that hunger because 365 00:16:25,280 --> 00:16:28,200 Speaker 1: when you're mens reading, your body is actually burning more calories. 366 00:16:28,320 --> 00:16:30,440 Speaker 1: For most of us, it could be one hundred, one 367 00:16:30,480 --> 00:16:33,280 Speaker 1: hundred and fifty extra calories. That's what the research actually shows, 368 00:16:33,720 --> 00:16:35,560 Speaker 1: and so it's important to honor that hunger, to have 369 00:16:35,600 --> 00:16:38,000 Speaker 1: an extra snack, maybe two, maybe three if that's what 370 00:16:38,040 --> 00:16:40,880 Speaker 1: we need, but knowing that that bottomless pit tube of 371 00:16:40,960 --> 00:16:44,640 Speaker 1: hunger doesn't last forever. Normally, once the cycle actually hits, 372 00:16:44,680 --> 00:16:46,720 Speaker 1: it's day one, day two of the period, the hunger 373 00:16:46,800 --> 00:16:49,280 Speaker 1: drops right off. But a lot of people use that 374 00:16:49,520 --> 00:16:52,280 Speaker 1: three four five days of their period almost like an 375 00:16:52,320 --> 00:16:55,320 Speaker 1: excuse to just eat more. But generally the hunger is 376 00:16:55,360 --> 00:16:58,000 Speaker 1: actually the week before or a few days before for 377 00:16:58,120 --> 00:17:00,840 Speaker 1: most people the period actually hits. So it's important to 378 00:17:00,920 --> 00:17:03,760 Speaker 1: honor the hunger than when it's really there. It's okay 379 00:17:03,800 --> 00:17:06,399 Speaker 1: if you're eating a lot more on those few days, 380 00:17:06,480 --> 00:17:08,680 Speaker 1: and then you can back off once a cycle actually 381 00:17:08,760 --> 00:17:10,679 Speaker 1: hits and you find that if you're really tuning in 382 00:17:10,720 --> 00:17:13,359 Speaker 1: and listening to that proper hunger, you're probably not as 383 00:17:13,440 --> 00:17:15,720 Speaker 1: hungry as what you thought you were or what you've 384 00:17:15,760 --> 00:17:17,959 Speaker 1: previously eaten, because a lot of us, I think, are 385 00:17:18,000 --> 00:17:20,560 Speaker 1: just eaten for the whole Poor me, I've got my period. 386 00:17:20,600 --> 00:17:22,840 Speaker 1: I deserve a bit of a treat kind of thought 387 00:17:22,920 --> 00:17:26,720 Speaker 1: process versus I'm actually physically hungry and physically need more 388 00:17:26,760 --> 00:17:29,159 Speaker 1: food during this time. So I think it's important to 389 00:17:29,160 --> 00:17:31,440 Speaker 1: honor the hunger when it's fair and to back off 390 00:17:31,480 --> 00:17:33,840 Speaker 1: a little bit and recognize is this more of the 391 00:17:33,840 --> 00:17:37,040 Speaker 1: head hunger or do I physically need more food right now? 392 00:17:37,200 --> 00:17:38,960 Speaker 1: Or am I eating to make myself feel a little 393 00:17:38,960 --> 00:17:40,880 Speaker 1: bit better. A little bit of a food for thought 394 00:17:40,920 --> 00:17:41,720 Speaker 1: for our listeners at home. 395 00:17:41,880 --> 00:17:44,280 Speaker 2: Plenty of things to think about. I agree, all right, Well, 396 00:17:44,320 --> 00:17:46,359 Speaker 2: lean for our client case study today. This is a 397 00:17:46,359 --> 00:17:50,000 Speaker 2: topic that we have had several requests for and I 398 00:17:50,080 --> 00:17:52,320 Speaker 2: know a little bit, but it's certainly not my Arab expertise, 399 00:17:52,359 --> 00:17:54,160 Speaker 2: but It was sent to us fight Instagram this time, 400 00:17:54,200 --> 00:17:57,040 Speaker 2: and it was questioning what is the right diet for 401 00:17:57,440 --> 00:18:02,280 Speaker 2: thyroid dysfunction or specifically hyper thyroidism, which is a surprisingly 402 00:18:02,359 --> 00:18:06,399 Speaker 2: common issue in Australia, and one of the theories behind 403 00:18:06,440 --> 00:18:09,720 Speaker 2: that is because our particularly low ID levels is in 404 00:18:09,760 --> 00:18:11,840 Speaker 2: our soil, which is one of the reasons that we 405 00:18:11,920 --> 00:18:15,480 Speaker 2: generally recommend iodie AsSalt for people, particularly to found the 406 00:18:15,560 --> 00:18:18,800 Speaker 2: history of thiroidysfunction and still a really pertinent issue in 407 00:18:18,840 --> 00:18:22,520 Speaker 2: pregnancy that can have profound effects on neurological development and children, 408 00:18:22,600 --> 00:18:24,639 Speaker 2: So really worth keeping an eye and particularly if you're 409 00:18:24,640 --> 00:18:26,760 Speaker 2: feeling tired and a little bit sluggish. So I think 410 00:18:26,800 --> 00:18:28,760 Speaker 2: a lot of people will be very interested in this 411 00:18:29,040 --> 00:18:33,560 Speaker 2: and how do you eat to protect and manage your thyroid, 412 00:18:33,600 --> 00:18:35,120 Speaker 2: particularly if you are on medication. 413 00:18:35,880 --> 00:18:37,920 Speaker 1: So I think it's important to note that for the 414 00:18:38,000 --> 00:18:41,840 Speaker 1: large majority of people with thyroid conditions, it's the underactive 415 00:18:41,880 --> 00:18:44,879 Speaker 1: theroid that seems to be the largest representation. So the 416 00:18:45,000 --> 00:18:48,000 Speaker 1: underactive throid tends to be the main player when it 417 00:18:48,040 --> 00:18:50,639 Speaker 1: comes to weight gain or difficulties losing weight, and the 418 00:18:50,800 --> 00:18:53,640 Speaker 1: overactive thyroid seems to be the one that makes people 419 00:18:53,680 --> 00:18:56,120 Speaker 1: drop a tremendous amount of weight sometimes in a short 420 00:18:56,119 --> 00:18:58,480 Speaker 1: period of time. I've had clients who've said, God, I 421 00:18:58,480 --> 00:19:00,280 Speaker 1: thought I had cancel and it turns out they just 422 00:19:00,280 --> 00:19:02,960 Speaker 1: had an overactive thyroid. And if you have anyone who's 423 00:19:02,960 --> 00:19:05,320 Speaker 1: sort of losing weight, you know without really meaning to, 424 00:19:05,880 --> 00:19:09,160 Speaker 1: or you've got these like heart palpitations, sweating that sort 425 00:19:09,160 --> 00:19:11,359 Speaker 1: of thing, I mean, those to me would signal, you know, 426 00:19:11,440 --> 00:19:14,359 Speaker 1: cardiac issues that absolutely either go to the hospital at least, 427 00:19:14,359 --> 00:19:16,720 Speaker 1: at the very least see your doctor. But if things 428 00:19:16,720 --> 00:19:19,480 Speaker 1: don't feel right, it's absolutely a case just a quick 429 00:19:19,520 --> 00:19:22,000 Speaker 1: reminder for oalysis at home to go and get some bloods, 430 00:19:22,000 --> 00:19:23,719 Speaker 1: to go and chat to your doctor and figure out 431 00:19:23,760 --> 00:19:26,200 Speaker 1: if there's something going on. But the thorad is one 432 00:19:26,200 --> 00:19:29,000 Speaker 1: of those glands that actually plays a huge role in 433 00:19:29,040 --> 00:19:33,879 Speaker 1: our metabolism. So alongside inchulin and cortisol, our thyroid hormones 434 00:19:33,920 --> 00:19:37,560 Speaker 1: are the driving factor behind weight loss and also behind 435 00:19:37,640 --> 00:19:40,560 Speaker 1: how our sort of metabolism works. So for a lot 436 00:19:40,560 --> 00:19:42,639 Speaker 1: of people, if you have issues with your thioid, if 437 00:19:42,680 --> 00:19:46,080 Speaker 1: it's under active, it's not working properly, it can in 438 00:19:46,160 --> 00:19:49,119 Speaker 1: fact impact on weight loss and your metabolism. But I 439 00:19:49,160 --> 00:19:52,440 Speaker 1: think it's important to note that food and diet alone 440 00:19:52,960 --> 00:19:57,679 Speaker 1: cannot cure or independently treat a diagnosis of a poorly 441 00:19:57,720 --> 00:20:00,479 Speaker 1: functioning thyroid. So if you have a diagnose from your 442 00:20:00,520 --> 00:20:03,239 Speaker 1: doctor or your doctor says to you you've got an 443 00:20:03,280 --> 00:20:05,320 Speaker 1: issue with your thiroid, you need to take some medication. 444 00:20:05,640 --> 00:20:08,479 Speaker 1: Please do not go online read some natural health blogs 445 00:20:08,520 --> 00:20:10,880 Speaker 1: and think that you can cure all with food. There 446 00:20:10,920 --> 00:20:14,000 Speaker 1: is absolutely a place for modern medicine and absolutely a 447 00:20:14,040 --> 00:20:17,520 Speaker 1: place for good nourishing nutrition. But guess what, guys, those 448 00:20:17,560 --> 00:20:19,840 Speaker 1: things can work together. They do not have to work 449 00:20:19,840 --> 00:20:23,280 Speaker 1: in isolation. So if we have an underactive thyroid or 450 00:20:23,280 --> 00:20:26,919 Speaker 1: what is called hypertherroidism, I dine, as you mentioned, Zuzie, 451 00:20:26,920 --> 00:20:28,840 Speaker 1: is something that I would be thinking about. So it's 452 00:20:28,840 --> 00:20:32,760 Speaker 1: an essential trace element. Basically we all need it, but 453 00:20:32,840 --> 00:20:36,320 Speaker 1: it's really important because our thyroid gland actually requires this 454 00:20:36,440 --> 00:20:39,439 Speaker 1: id and to produce the thyroid hormones in order to 455 00:20:39,480 --> 00:20:43,680 Speaker 1: work efficiently. So for that reason, basically, deficiency and IDNE 456 00:20:43,720 --> 00:20:46,840 Speaker 1: can actually lead to an underactive thoroid. So we're not 457 00:20:46,920 --> 00:20:49,639 Speaker 1: eating enough throughout diet. And as you said, Zuzie, there 458 00:20:49,680 --> 00:20:52,720 Speaker 1: are I dine rich foods you can get it riched 459 00:20:52,760 --> 00:20:56,879 Speaker 1: in salt, things like navy beans, potatoes, eggs, cow's milk, 460 00:20:57,240 --> 00:20:59,280 Speaker 1: so you know, if you're vegan, obviously that counts out 461 00:20:59,280 --> 00:21:01,480 Speaker 1: eggs and cows milk. So really just looking at the 462 00:21:01,560 --> 00:21:04,119 Speaker 1: quality of your diet overall and actually if you're getting 463 00:21:04,119 --> 00:21:06,840 Speaker 1: in enough iyodne. But it is important to note that 464 00:21:06,880 --> 00:21:11,000 Speaker 1: there is a specific type of thyroid condition called Hashimoto's thyroiditis. 465 00:21:11,320 --> 00:21:14,320 Speaker 1: If you have that condition, I wouldn't be automatically bumping 466 00:21:14,400 --> 00:21:17,239 Speaker 1: up your IDNE intake. I definitely would be speaking to 467 00:21:17,280 --> 00:21:20,480 Speaker 1: your doctor because in that particular type of condition, it 468 00:21:20,560 --> 00:21:23,879 Speaker 1: may basically irritate your THIROI it might not be a 469 00:21:23,920 --> 00:21:26,480 Speaker 1: great thing. So it's not a one size fits all 470 00:21:26,520 --> 00:21:29,160 Speaker 1: when it comes to thyroid conditions today on the body, 471 00:21:29,160 --> 00:21:32,480 Speaker 1: we're really talking about that hypotheridism or where the thyroid 472 00:21:32,680 --> 00:21:36,399 Speaker 1: is just underactive and it's not working as much as possible. Now, 473 00:21:36,440 --> 00:21:38,240 Speaker 1: the second nutrient I want you guys to be aware 474 00:21:38,320 --> 00:21:40,639 Speaker 1: of is selenium. So there's a lot of I guess 475 00:21:40,720 --> 00:21:44,680 Speaker 1: talk online within the thyroid community that supplementing with selenium 476 00:21:44,720 --> 00:21:46,360 Speaker 1: is just basically going to be a great thing. 477 00:21:46,640 --> 00:21:47,280 Speaker 2: So there's a. 478 00:21:47,240 --> 00:21:50,080 Speaker 1: Theory that if you have low selenium levels, this can 479 00:21:50,160 --> 00:21:54,320 Speaker 1: actually contribute or worsen your hypotheridism. But there was a 480 00:21:54,400 --> 00:21:57,800 Speaker 1: large Cockin review, which is actually a very large quality research. 481 00:21:57,840 --> 00:21:59,679 Speaker 1: You know, they're pulling together a few papers and it 482 00:21:59,720 --> 00:22:03,480 Speaker 1: can census on what, you know, the medical opinion is 483 00:22:03,520 --> 00:22:06,800 Speaker 1: at the time that actually this review concluded that there 484 00:22:06,840 --> 00:22:10,600 Speaker 1: is no quality evidence to actually support the use of 485 00:22:10,600 --> 00:22:13,920 Speaker 1: selenium supplements with hypertherroidism. So the easiest way to get 486 00:22:13,920 --> 00:22:16,240 Speaker 1: selenium into the diet is with you know, to Brazil 487 00:22:16,320 --> 00:22:18,600 Speaker 1: not a day, most of us will get pretty close 488 00:22:18,640 --> 00:22:22,240 Speaker 1: to our requirements of selenium, but that's actually not something 489 00:22:22,240 --> 00:22:24,199 Speaker 1: that has a whole lot of evidence based to it. 490 00:22:24,240 --> 00:22:26,360 Speaker 1: I'm not saying that brazil not's unhealthy. I'm not saying 491 00:22:26,400 --> 00:22:28,919 Speaker 1: that we need the lenium in the diet, but unfortunately, 492 00:22:28,960 --> 00:22:32,040 Speaker 1: just supplementing with that is not going to reverse or 493 00:22:32,080 --> 00:22:35,840 Speaker 1: automatically improve your thiroid issues. So those two nutrients I 494 00:22:35,840 --> 00:22:37,800 Speaker 1: think are really important. And then I think, of course 495 00:22:37,840 --> 00:22:40,520 Speaker 1: a lot of people have heard, well, your carsiferous vegetables, 496 00:22:40,520 --> 00:22:41,800 Speaker 1: you know, you can't eat them when you have an 497 00:22:41,840 --> 00:22:44,080 Speaker 1: undirected thirog You have to stay right away from them. 498 00:22:44,600 --> 00:22:47,200 Speaker 1: This again is more it's not a myth as such, 499 00:22:47,240 --> 00:22:49,719 Speaker 1: but I think it's been really kind of played up 500 00:22:49,760 --> 00:22:52,520 Speaker 1: over time for whatever reason. So if you have an 501 00:22:52,600 --> 00:22:58,240 Speaker 1: undirective thiroid, your carciferous vegetables may potentially inhibit your thiroid production. 502 00:22:58,720 --> 00:23:01,760 Speaker 1: But and this is a big SUSI this is only 503 00:23:01,800 --> 00:23:05,320 Speaker 1: the case if you have an IDIE deficiency or if 504 00:23:05,359 --> 00:23:10,639 Speaker 1: you consume ridiculously large quantities of these vegetables in raw amounts. 505 00:23:10,720 --> 00:23:15,520 Speaker 1: So our vegetables from those Christopher's family, I'm talking broccoli, cauliflower, 506 00:23:15,600 --> 00:23:19,920 Speaker 1: Brussels sprouts, bock choy, cabbage, kale, those types of vegetables 507 00:23:19,920 --> 00:23:23,760 Speaker 1: in those families, they're actually better tolerated by your thyroid 508 00:23:23,880 --> 00:23:26,800 Speaker 1: when you cook them, So I would largely avoid eating 509 00:23:26,880 --> 00:23:29,399 Speaker 1: too many of them raw. Cooking them really well, and 510 00:23:29,400 --> 00:23:32,000 Speaker 1: it actually breaks down those compounds in there that can, 511 00:23:32,040 --> 00:23:34,159 Speaker 1: you know, play with their thoroid. So it's not just 512 00:23:34,200 --> 00:23:36,760 Speaker 1: say you need to avoid all of these wonderful you know, 513 00:23:36,800 --> 00:23:39,160 Speaker 1: some people know them as a nutchet type vegetables. They're 514 00:23:39,200 --> 00:23:41,560 Speaker 1: really healthy for you. They do wonderful things for our health. 515 00:23:41,720 --> 00:23:44,200 Speaker 1: But I would actually just be not limiting the amount, 516 00:23:44,240 --> 00:23:46,760 Speaker 1: but being cautious not having them. You know, just those 517 00:23:46,880 --> 00:23:50,200 Speaker 1: vegetables in a meal every single day and absolutely cooking 518 00:23:50,240 --> 00:23:53,240 Speaker 1: the large majority of them, So they're probably the three 519 00:23:53,320 --> 00:23:55,919 Speaker 1: biggest nutrients or foods I would think about FRO an 520 00:23:56,000 --> 00:23:58,800 Speaker 1: underactive thiroid Susie. And that probably brings us to the 521 00:23:58,840 --> 00:24:01,000 Speaker 1: point of the question or the case that we were 522 00:24:01,000 --> 00:24:04,600 Speaker 1: looking at, was is there a particular thyroid diet for 523 00:24:04,720 --> 00:24:09,040 Speaker 1: weight loss? So basically the large answer is no. If 524 00:24:09,040 --> 00:24:11,640 Speaker 1: you have an undirected thorroid, you're right, it can make 525 00:24:11,720 --> 00:24:13,240 Speaker 1: losing weight extremely difficult. 526 00:24:13,240 --> 00:24:13,840 Speaker 2: Put it that way. 527 00:24:15,040 --> 00:24:19,280 Speaker 1: But what happens is we need medication in order to 528 00:24:19,359 --> 00:24:22,919 Speaker 1: correct that undirected thioid. Unfortunately, we can't do it just 529 00:24:22,960 --> 00:24:25,600 Speaker 1: through a diet. Sure diet can make an impact, but 530 00:24:25,680 --> 00:24:29,359 Speaker 1: we absolutely need medication to correct the undirective thyroid. So 531 00:24:30,080 --> 00:24:32,480 Speaker 1: the healthy habits that we want to develop as part 532 00:24:32,480 --> 00:24:35,160 Speaker 1: of a weight loss goal are of course really crucial 533 00:24:35,200 --> 00:24:38,160 Speaker 1: to just being healthy long term. But if your thyroid 534 00:24:38,240 --> 00:24:40,960 Speaker 1: isn't performing like it should, you're really not going to 535 00:24:40,960 --> 00:24:43,040 Speaker 1: make a dent in terms of weight loss. So we 536 00:24:43,080 --> 00:24:46,080 Speaker 1: need to use medication to correct the thyroid first. Then 537 00:24:46,160 --> 00:24:49,399 Speaker 1: once your th hormones are within the correct levels that 538 00:24:49,440 --> 00:24:52,440 Speaker 1: they should be. Guess what, guys, you can lose weight 539 00:24:52,800 --> 00:24:55,600 Speaker 1: just like anybody else. Let me say that one more time, Susie. 540 00:24:55,960 --> 00:24:59,400 Speaker 1: If your thiroid levels are within range, you can lose 541 00:24:59,440 --> 00:25:02,920 Speaker 1: weight just like anybody else. The amount of times both 542 00:25:02,960 --> 00:25:05,520 Speaker 1: you and I, Susie, have heard I have a thioid condition, 543 00:25:05,600 --> 00:25:08,480 Speaker 1: I can't lose weight, that is simply not true. Yes, 544 00:25:08,520 --> 00:25:11,000 Speaker 1: it's true if your levels are not within range, if 545 00:25:11,040 --> 00:25:13,159 Speaker 1: you've just been diagnosed and your doctor says to you 546 00:25:13,280 --> 00:25:15,040 Speaker 1: or we need to play with your medications, you need 547 00:25:15,080 --> 00:25:17,160 Speaker 1: to start you on this. We'll recheck your levels within 548 00:25:17,160 --> 00:25:19,560 Speaker 1: a couple of weeks. Yes, that may be true. But 549 00:25:19,800 --> 00:25:21,680 Speaker 1: the first thing I say to client Susan when they 550 00:25:21,720 --> 00:25:23,800 Speaker 1: say I can't lose weight I have a thyroid condition, 551 00:25:23,880 --> 00:25:26,040 Speaker 1: I say, when was the last time the doctor changed 552 00:25:26,119 --> 00:25:28,440 Speaker 1: or check your medication? They go, Oh, it doesn't need checking, 553 00:25:28,520 --> 00:25:31,119 Speaker 1: it's been normal for years. You're just using that as 554 00:25:31,160 --> 00:25:34,840 Speaker 1: an excuse. Once your thyroid hormone levels are within range, 555 00:25:35,000 --> 00:25:38,119 Speaker 1: your theiroid is functioning just like anybody else's. You do 556 00:25:38,200 --> 00:25:40,640 Speaker 1: not have anything wrong with it anymore. Sure, you might 557 00:25:40,680 --> 00:25:43,400 Speaker 1: need medication to keep it within range, but if it's 558 00:25:43,440 --> 00:25:46,560 Speaker 1: within range, it's functioning well. It's functioning healthy, just like 559 00:25:46,600 --> 00:25:49,840 Speaker 1: anybody else's. So that's the take home message today, Susie. 560 00:25:50,080 --> 00:25:54,000 Speaker 1: Work with your doctor to stabilize your thyroid levels, make 561 00:25:54,000 --> 00:25:56,320 Speaker 1: sure that you're eating all the right nutrients in terms 562 00:25:56,359 --> 00:25:58,159 Speaker 1: of a good quality dot you're doing all the right 563 00:25:58,200 --> 00:26:00,960 Speaker 1: things for weight loss, and you will actually lose weight 564 00:26:00,960 --> 00:26:03,199 Speaker 1: over time. If you're not losing weight, it is not 565 00:26:03,240 --> 00:26:05,640 Speaker 1: because of your thyroid is because of something that you're 566 00:26:05,680 --> 00:26:08,320 Speaker 1: doing nutrition, exercise, or lifestyle wise. 567 00:26:08,480 --> 00:26:09,920 Speaker 2: And I think I'll just make a little point about 568 00:26:09,920 --> 00:26:13,439 Speaker 2: gluten free eating and thyroid dysfunction, because that is, you know, 569 00:26:13,600 --> 00:26:16,320 Speaker 2: commonly assumed to go together. Now, when we do take 570 00:26:16,359 --> 00:26:18,439 Speaker 2: a closer look at the evidence, it is mixed. But 571 00:26:18,480 --> 00:26:22,080 Speaker 2: what I would say is that it is an autoimmune 572 00:26:22,119 --> 00:26:27,439 Speaker 2: disease thyroid dysfunction, and some people do feel better and 573 00:26:27,520 --> 00:26:30,479 Speaker 2: it dootally on a gluten free diet. And if we 574 00:26:30,520 --> 00:26:32,640 Speaker 2: look at it, land what a gluten free diet does. 575 00:26:32,680 --> 00:26:36,800 Speaker 2: It eliminates a lot of processed snack food and refined carbohydrates. 576 00:26:36,840 --> 00:26:38,879 Speaker 2: So whether it's the gluten or just the foods you 577 00:26:38,920 --> 00:26:41,480 Speaker 2: eliminate on a gluten free diet, you know, there's no 578 00:26:41,560 --> 00:26:45,119 Speaker 2: harm in swapping potentially to you know, some whole grain 579 00:26:45,320 --> 00:26:47,520 Speaker 2: corn crackers for a while, or a gluten free cereal 580 00:26:47,600 --> 00:26:50,760 Speaker 2: to see. The evidence is mixed. You know there's no 581 00:26:50,840 --> 00:26:53,160 Speaker 2: result from a gluten free diet and benefiting the thyroid, 582 00:26:53,240 --> 00:26:55,960 Speaker 2: but certainly if you anecdotically feel better, or if it's 583 00:26:56,000 --> 00:26:58,160 Speaker 2: an easy way to clean up your diet away from 584 00:26:58,200 --> 00:27:02,280 Speaker 2: processed food because it now actually improves the profile of 585 00:27:02,320 --> 00:27:05,520 Speaker 2: carbohydrates in your baseline diet. But it's not something we 586 00:27:05,640 --> 00:27:10,440 Speaker 2: routinely recommend unless you know someone is preferring that because 587 00:27:10,440 --> 00:27:13,400 Speaker 2: the evidence is mixed at this stage. But in general, 588 00:27:13,600 --> 00:27:16,480 Speaker 2: gluten free diets if they're followed well and can be 589 00:27:16,920 --> 00:27:21,040 Speaker 2: pretty clean sort of anti inflammatory diets, but on the 590 00:27:21,119 --> 00:27:25,320 Speaker 2: whole eliminating any type of refined carbohydrate and processed snack foods, 591 00:27:25,320 --> 00:27:28,440 Speaker 2: so things like biscuits and process white bread and things, 592 00:27:28,520 --> 00:27:30,479 Speaker 2: and so you still better to avoid the gluten free 593 00:27:30,560 --> 00:27:33,560 Speaker 2: varieties of those, but in a purest form, if it 594 00:27:33,560 --> 00:27:35,639 Speaker 2: does make you feel better and you're still ticking the 595 00:27:35,640 --> 00:27:38,040 Speaker 2: box on the central nutrients like your B group vitamins, 596 00:27:38,200 --> 00:27:39,919 Speaker 2: certainly can give it a go. Even though it's not 597 00:27:40,000 --> 00:27:41,680 Speaker 2: our first port of call, I. 598 00:27:41,600 --> 00:27:43,040 Speaker 1: Think it's a really good point and to be honest, 599 00:27:43,040 --> 00:27:44,880 Speaker 1: I did look into the research, and because I sort 600 00:27:44,880 --> 00:27:46,720 Speaker 1: of found it a bit inconclusive, I was like, oh, 601 00:27:46,800 --> 00:27:48,560 Speaker 1: I won't mention it today. But you make a good 602 00:27:48,560 --> 00:27:50,359 Speaker 1: point because if you look online, a lot of the 603 00:27:50,720 --> 00:27:53,120 Speaker 1: what do I eat for my thiro dysfunction gluten free 604 00:27:53,119 --> 00:27:54,879 Speaker 1: comes up again and again and again, so I think 605 00:27:54,920 --> 00:27:56,919 Speaker 1: it's important to note that. Yet there is no quality 606 00:27:56,960 --> 00:27:59,159 Speaker 1: research to support it. So it really is one of 607 00:27:59,200 --> 00:28:02,359 Speaker 1: those how you feel individually. So that brings us to 608 00:28:02,720 --> 00:28:05,359 Speaker 1: the listener question of the wick, which a listener would 609 00:28:05,400 --> 00:28:08,159 Speaker 1: like to know. How do we know if we're getting 610 00:28:08,280 --> 00:28:10,640 Speaker 1: enough good fat or bad fat? What is the right 611 00:28:10,760 --> 00:28:12,840 Speaker 1: mix of this? So how do I actually how can 612 00:28:12,840 --> 00:28:13,120 Speaker 1: I tell? 613 00:28:13,240 --> 00:28:16,400 Speaker 2: Basically it's complicated, you know, And one of the things 614 00:28:16,440 --> 00:28:20,000 Speaker 2: I spend many times a day, I want to say 615 00:28:20,119 --> 00:28:22,480 Speaker 2: replying to my clients is when they make a salad 616 00:28:23,880 --> 00:28:26,879 Speaker 2: and season the salad and they'll add feta, and then 617 00:28:26,880 --> 00:28:28,880 Speaker 2: they'll add nuts, and they'll have add avocado, and they'll 618 00:28:28,880 --> 00:28:31,600 Speaker 2: add olive oil. And I'll say, oh, sorry, way too 619 00:28:31,640 --> 00:28:33,560 Speaker 2: much fat. And they'll say, oh, but nats are a protein. 620 00:28:33,600 --> 00:28:36,600 Speaker 2: And I'll say and they'll say, but cheese is protein. 621 00:28:36,680 --> 00:28:39,440 Speaker 2: I say, oh, it's more fat. So it's sometimes just 622 00:28:39,480 --> 00:28:42,520 Speaker 2: a matter of counting. So as a very brief summary, 623 00:28:42,600 --> 00:28:45,440 Speaker 2: we have our process fats, so things like our palm 624 00:28:45,480 --> 00:28:48,480 Speaker 2: oil and our saturated fats in dairy and meat and 625 00:28:48,520 --> 00:28:52,040 Speaker 2: processed food. Basically they drown out and the diet the 626 00:28:52,080 --> 00:28:54,320 Speaker 2: good fats, and the good fats can be a mix 627 00:28:54,360 --> 00:28:57,160 Speaker 2: of monofats which are mono and saturated in extra version, 628 00:28:57,160 --> 00:29:01,360 Speaker 2: olive oil, almonds, peanuts, avocado, so the dominant foods in 629 00:29:01,360 --> 00:29:03,160 Speaker 2: the diet that give us those, and then we have 630 00:29:03,200 --> 00:29:06,320 Speaker 2: our poly unsaturated fats, which is processed vegetable oil, but 631 00:29:06,440 --> 00:29:09,160 Speaker 2: also those long chain beautiful amiga threes that we find 632 00:29:09,200 --> 00:29:12,600 Speaker 2: in foods like lin seeds, pumpkin seeds, and of course 633 00:29:12,840 --> 00:29:16,840 Speaker 2: walnuts and oily fish like salmon and sardines. So, as 634 00:29:16,840 --> 00:29:18,720 Speaker 2: a general rule of thumb, most people get too much 635 00:29:18,760 --> 00:29:20,640 Speaker 2: processed fat because we eat add a lot and like 636 00:29:20,680 --> 00:29:23,400 Speaker 2: our meat and dairy, and we get loads of monos 637 00:29:23,440 --> 00:29:26,840 Speaker 2: from our avo and our almonds and our peanuts, and 638 00:29:26,880 --> 00:29:29,400 Speaker 2: then they drown out these beautiful amiga threes. So what 639 00:29:29,520 --> 00:29:31,800 Speaker 2: I get my clients to count. First of all, I 640 00:29:31,800 --> 00:29:33,440 Speaker 2: try and get them to choose the leanus meat and 641 00:29:33,520 --> 00:29:37,720 Speaker 2: dairy possible, and obviously avoid palm oil wherever possible. Next, 642 00:29:37,800 --> 00:29:39,400 Speaker 2: I say they've got three or four good fats a 643 00:29:39,480 --> 00:29:41,720 Speaker 2: day to play with, so that can be avocado, about 644 00:29:41,720 --> 00:29:45,720 Speaker 2: a quarter tablespoon of extraversion olive oil. I don't usually 645 00:29:45,720 --> 00:29:49,160 Speaker 2: count that for cooking. That's more the dressings. For example, 646 00:29:49,760 --> 00:29:52,200 Speaker 2: a serve of cheese, but that's not really a good fat, 647 00:29:52,320 --> 00:29:55,360 Speaker 2: and then ideally some oily fish, and then some nuts 648 00:29:55,360 --> 00:29:57,600 Speaker 2: and seeds, a serve of which is about ten fifteen 649 00:29:57,680 --> 00:30:03,280 Speaker 2: nuts or about a tablespoon of seeds. So a couple 650 00:30:03,360 --> 00:30:04,840 Speaker 2: of easy ways to do it land, and you may 651 00:30:04,880 --> 00:30:07,440 Speaker 2: have some different ways. I'll say to clients, add an 652 00:30:07,480 --> 00:30:10,040 Speaker 2: extra fat per meal. So for example, at breakfast you 653 00:30:10,080 --> 00:30:12,520 Speaker 2: might add avocado, you then wouldn't use it again through 654 00:30:12,560 --> 00:30:15,080 Speaker 2: the day, Or you might use an extra version olive 655 00:30:15,120 --> 00:30:17,880 Speaker 2: oil dressing. Well, I wouldn't then add nuts and avocado 656 00:30:17,960 --> 00:30:20,880 Speaker 2: to a salad, so each meal you've roughly got one. 657 00:30:21,120 --> 00:30:24,480 Speaker 2: And then I don't really use the extraversion olive oil 658 00:30:24,480 --> 00:30:26,880 Speaker 2: in cooking, and I don't really count that because it's 659 00:30:26,960 --> 00:30:29,880 Speaker 2: usually sort of sealing a pan, or it's not really 660 00:30:30,000 --> 00:30:33,280 Speaker 2: oil that we consume the entire amount of and of 661 00:30:33,320 --> 00:30:35,640 Speaker 2: course trying to look for ways that are a leaner. Anyway, 662 00:30:35,640 --> 00:30:37,800 Speaker 2: you might cook your fish on baking paper, So I 663 00:30:37,960 --> 00:30:40,200 Speaker 2: like my clients to have oily fish at least three 664 00:30:40,320 --> 00:30:42,880 Speaker 2: four times a week if they can, and then sort 665 00:30:42,880 --> 00:30:46,160 Speaker 2: of three four others a day, which might be nuts 666 00:30:46,160 --> 00:30:50,600 Speaker 2: and seeds or avocado, and you can choose one per 667 00:30:50,640 --> 00:30:52,880 Speaker 2: meal and that roughly gives you three or four is 668 00:30:52,920 --> 00:30:55,760 Speaker 2: my sort of rough guide. But you're right, it is confusing, 669 00:30:55,920 --> 00:30:58,000 Speaker 2: but it is also really easy to have way too 670 00:30:58,040 --> 00:31:01,720 Speaker 2: much when it comes to of a weight loss perspective. 671 00:31:01,720 --> 00:31:04,160 Speaker 2: But if you're aiming for weight gain, having more healthy 672 00:31:04,200 --> 00:31:06,320 Speaker 2: fats is actually a really good thing. And sometimes what 673 00:31:06,360 --> 00:31:08,320 Speaker 2: I would say, like if you're confused about if you're 674 00:31:08,360 --> 00:31:10,360 Speaker 2: getting the right mix of good or bad fats, go 675 00:31:10,360 --> 00:31:13,400 Speaker 2: get your cholesterol checked. You're gonna look at your overall triglycerides, 676 00:31:13,400 --> 00:31:15,400 Speaker 2: which is really important. Plus you're going to see your 677 00:31:15,440 --> 00:31:17,600 Speaker 2: levels of HDL and LDL as well, so you can 678 00:31:17,640 --> 00:31:21,120 Speaker 2: know your ratio of the low density with low density 679 00:31:21,200 --> 00:31:25,000 Speaker 2: lipoproteins and high density liperproteins. You'll like those more good 680 00:31:25,040 --> 00:31:26,960 Speaker 2: fats and more bad fats. So I think that's a 681 00:31:26,960 --> 00:31:28,480 Speaker 2: really easy way if you're going to get some blood 682 00:31:28,520 --> 00:31:30,800 Speaker 2: tests anyway, and let's be honest, in the middle of winter, 683 00:31:31,360 --> 00:31:33,200 Speaker 2: what's the recess. He's about thirty percent of us a 684 00:31:33,240 --> 00:31:36,240 Speaker 2: deficient vitamin D, so many females are deficient in iron. 685 00:31:36,280 --> 00:31:38,520 Speaker 1: While you're there, check those things and also get your 686 00:31:38,600 --> 00:31:40,960 Speaker 1: cholesterol checked as well. I'm a big fan of heading 687 00:31:41,000 --> 00:31:43,560 Speaker 1: to the doctor at least once, not more than that, 688 00:31:43,640 --> 00:31:45,479 Speaker 1: but once a year of everything's going well and you're 689 00:31:45,520 --> 00:31:47,840 Speaker 1: feeling healthy, just to make sure that we're checking some 690 00:31:47,880 --> 00:31:49,959 Speaker 1: of those boxes on those nutrients and making sure they 691 00:31:50,000 --> 00:31:51,960 Speaker 1: are in range. Because I can't tell you, Susie, the 692 00:31:52,000 --> 00:31:55,120 Speaker 1: amount of quote unquote healthy twenty five year old thirty 693 00:31:55,200 --> 00:31:56,960 Speaker 1: year olds that I've sent to the GP just to 694 00:31:57,000 --> 00:31:59,800 Speaker 1: get some baseline blood and their cholesterols come back elevated. 695 00:32:00,240 --> 00:32:03,080 Speaker 1: Shock them, like shocked them. Then we actually look at 696 00:32:03,080 --> 00:32:05,640 Speaker 1: the quality of the diet. They think that they're not 697 00:32:05,680 --> 00:32:08,120 Speaker 1: eating too badly, but as you said, we're not getting 698 00:32:08,120 --> 00:32:10,920 Speaker 1: anywhere near the quality of good fats in. We're having 699 00:32:11,000 --> 00:32:14,040 Speaker 1: far too many bad fats, not just from soul foods, 700 00:32:14,080 --> 00:32:15,880 Speaker 1: but in those little things that slip in, like the 701 00:32:15,880 --> 00:32:18,320 Speaker 1: biscuits in the office, the chocolates in the office, the 702 00:32:18,400 --> 00:32:22,160 Speaker 1: meals out. The alcohol contributes to triglyceride levels as well, 703 00:32:22,360 --> 00:32:24,360 Speaker 1: and so it's a lot an old person thing to have, 704 00:32:24,560 --> 00:32:27,080 Speaker 1: Like cholesterol, we're seeing it more and more and more 705 00:32:27,120 --> 00:32:29,200 Speaker 1: on our clinic in a lot of our younger people, 706 00:32:29,240 --> 00:32:31,680 Speaker 1: particularly when you're eating out a lot, you've got high 707 00:32:31,680 --> 00:32:34,080 Speaker 1: stress jobs. There's a lot of wining and dining clients 708 00:32:34,120 --> 00:32:34,800 Speaker 1: and that sort of thing. 709 00:32:34,960 --> 00:32:37,000 Speaker 2: And let's be honest, the serves that you get, so 710 00:32:37,040 --> 00:32:39,640 Speaker 2: a small female probably needs just sixty to eighty grams 711 00:32:39,640 --> 00:32:41,960 Speaker 2: of fat in total per day. Now you're probably going 712 00:32:42,000 --> 00:32:44,120 Speaker 2: to get at least twenty to thirty from meat and dairy, 713 00:32:44,600 --> 00:32:46,720 Speaker 2: and then you've got a nutbar that's maybe ten or 714 00:32:46,760 --> 00:32:48,800 Speaker 2: some nuts bread, and then you've got your avo. So 715 00:32:48,800 --> 00:32:50,960 Speaker 2: it's really easy to eat more of that. Like if 716 00:32:50,960 --> 00:32:55,320 Speaker 2: you have smashed avo at a cafe, oh, how much 717 00:32:55,320 --> 00:32:58,080 Speaker 2: would you be getting? At least thirty forty grams of 718 00:32:58,080 --> 00:33:00,320 Speaker 2: fat in one go? Those serves are massive a. 719 00:33:00,360 --> 00:33:02,760 Speaker 1: Whole avocado, if not fifty sixty. 720 00:33:02,400 --> 00:33:04,760 Speaker 2: And they probably add olive oil into the smash to 721 00:33:04,840 --> 00:33:06,600 Speaker 2: make it taste better, you know what I mean? Like 722 00:33:07,080 --> 00:33:09,720 Speaker 2: the portions we get out, So yes, the smashed ivo 723 00:33:09,840 --> 00:33:12,200 Speaker 2: might seem like the healthy choice, but keep in mind 724 00:33:12,200 --> 00:33:14,680 Speaker 2: there's probably at least an entire avocado, which is four 725 00:33:14,760 --> 00:33:18,160 Speaker 2: serves of fat in one sitting, So you know, paying 726 00:33:18,160 --> 00:33:21,920 Speaker 2: attention to where the large amounts are slipping in, and 727 00:33:22,080 --> 00:33:24,400 Speaker 2: it's really easy to go over your fat amounts so 728 00:33:24,440 --> 00:33:27,480 Speaker 2: without having to be really you know, strict on yourself. 729 00:33:27,560 --> 00:33:30,920 Speaker 2: You know, one added fat per meal, and nuts and 730 00:33:31,360 --> 00:33:33,280 Speaker 2: are good fat, but they count as a fat, as 731 00:33:33,320 --> 00:33:37,760 Speaker 2: do seeds, and cheese is more fat than protein. I'm 732 00:33:37,760 --> 00:33:40,480 Speaker 2: sorry to say, very sad to end on that note. 733 00:33:40,560 --> 00:33:42,200 Speaker 1: I said that to my client as well, and they 734 00:33:42,280 --> 00:33:44,960 Speaker 1: go unless we're talk about coottig chees, cottag cheese goes 735 00:33:45,000 --> 00:33:47,800 Speaker 1: in the protein box. Every other type of cheese, guys. 736 00:33:47,840 --> 00:33:49,960 Speaker 1: Sorry to say, Susan and I both counted as a 737 00:33:50,000 --> 00:33:52,040 Speaker 1: fat serve. Yes, it does have some protein in there, 738 00:33:52,200 --> 00:33:54,040 Speaker 1: but we both counted as a fat serf. If you're 739 00:33:54,040 --> 00:33:56,080 Speaker 1: working with us and the goal is fat loss, sorry 740 00:33:56,120 --> 00:33:59,320 Speaker 1: to say. And to end on that happiness that brings 741 00:33:59,400 --> 00:34:01,840 Speaker 1: us to the end of the Nutrition Couch for another Sunday, 742 00:34:02,000 --> 00:34:04,320 Speaker 1: So if you haven't done so already, please subscribe to 743 00:34:04,400 --> 00:34:07,280 Speaker 1: the podcast. We will be automatically delivered in your inbox 744 00:34:07,360 --> 00:34:09,960 Speaker 1: every Sunday and Wednesday for our product with you, and 745 00:34:10,000 --> 00:34:13,360 Speaker 1: don't forget to join us for our fabulous live events 746 00:34:13,480 --> 00:34:16,120 Speaker 1: coming up in Brisbane, Sydney and Melbourne. You can purchase 747 00:34:16,160 --> 00:34:18,919 Speaker 1: tickets or find out more information off the website which 748 00:34:18,960 --> 00:34:22,280 Speaker 1: is nutritioncouch dot com and there is an event tab 749 00:34:22,360 --> 00:34:23,359 Speaker 1: on the website as well. 750 00:34:23,560 --> 00:34:24,239 Speaker 2: Have a great week.