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

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

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Speaker 1: Australia's leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food. From the

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Speaker 1: Nutrition Couch Today, Secrets of the Slim. What do we

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Speaker 1: know about long term successful dietis who manage to not

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Speaker 1: only lose weight but keep it off long term. We

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Speaker 1: look at the research database that is predictive of weight

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Speaker 1: loss success long term. We discuss the concept of being

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Speaker 1: overweight but undernourished, a product review of the week as

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Speaker 1: at a Whole Food protein bar, and talking about protein.

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Speaker 1: Our listener question is about how much protein is too

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Speaker 1: much and can it be dangerous to overdo it? But

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Speaker 1: to kick us off this episode, we spend a little

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Speaker 1: bit of time thinking about what were some great themes

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Speaker 1: to start a new year, and rather than discuss resolutions

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Speaker 1: and extreme health programming, we thought it would be interesting

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Speaker 1: to talk about some goals and so LeeAnne, I know

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Speaker 1: you had a little bit of a think about your

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Speaker 1: goals for twenty twenty two and I was pretty impressed

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Speaker 1: that you were very bang bang bang. I had to

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Speaker 1: think a bit more about mine, but what is going

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Speaker 1: to happen in the world of Leanne in twenty twenty two.

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Speaker 2: One of my first goals I did say I was

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Speaker 2: going to My first goal was just survived by thehood,

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Speaker 2: and you went, let's call it thrive. So my goal

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Speaker 2: is to thrive and motherhood. I love the positive spin

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Speaker 2: that you've put on there for mess Susie, so that's

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Speaker 2: my first goal is to get through with bub and Hubby.

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Speaker 2: It's for the first year of being new parents. Secondary

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Speaker 2: goal we hope to have either built or made some

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Speaker 2: substantial progress towards our dream house built. And thirdly, I

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Speaker 2: would like to continue to host events. So I actually

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Speaker 2: ran my very first event last year in Brisbane Susie

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Speaker 2: in the middle of some lockdowns, and had quite a

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Speaker 2: few people registered for Sydney and Melbourne based events as well.

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Speaker 2: So it was the empower of Nourish and sustained event

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Speaker 2: for women. I absolutely loved it. I thrived that it

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Speaker 2: was an amazing day, but I just couldn't quite make

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Speaker 2: it to Sydney in Melbourne between all of the lockdowns.

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Speaker 2: So my goal for this year, pending what happens with

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Speaker 2: you know, fingers cross everything goes well, things continue to

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Speaker 2: open back up a story. It gets on top of

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Speaker 2: coronavirus and that sort of thing. I would love to

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Speaker 2: continue to host some events this year.

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Speaker 1: I like that idea, and I think that you've got

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Speaker 1: me thinking about how good it will be when we

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Speaker 1: finally can come together and actually do some things for

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Speaker 1: the nutrition couch. That's something I'm going to write down

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Speaker 1: on my goals, you know. I think the thing with

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Speaker 1: goals in the psychology research is that outcome is significantly

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Speaker 1: more likely when goals are documented and reviewed regularly. So

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Speaker 1: another little trick is to touch base with someone, whether

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Speaker 1: it's a coach or a colleague or a professional mentor

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Speaker 1: maybe it's you an ailien, to actually document those goals

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Speaker 1: and come back and check on progress through the year.

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Speaker 1: So that's another little trick when it comes to goal

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Speaker 1: attainment and what the research shows. But in terms, I

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Speaker 1: usually have a goal list a mile long. But I

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Speaker 1: think I'm just overwhelmed in general after the past couple

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Speaker 1: of years. So it's taken me a little while to

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Speaker 1: get a couple going. But definitely we need to move.

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Speaker 1: Chris and I have been discussing moving for I reckon

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Speaker 1: five years and we finally agreed that it is time.

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Speaker 1: So definitely that's on my list. Next yeraries to to

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Speaker 1: get a home that's a little bit more family friendly.

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Speaker 1: I need a new website. I have needed a new

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Speaker 1: website for a long time. You may think that going

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Speaker 1: and getting professional photographs and designing a website might be glamorous.

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Speaker 1: I can't stand any of it, including the photographs. But

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Speaker 1: this has to happen because my tech is so out

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Speaker 1: of date. So that I'm definitely documenting that to the

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Speaker 1: Nutrition Couch and listeners and to Yulianne. That is on

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Speaker 1: my goal list, and I am really keen for us

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Speaker 1: to get together and do some great social media content

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Speaker 1: for our listeners. So as soon as we can break

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Speaker 1: down those borders and get and do some promotions for

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Speaker 1: the Nutrition Couch, that's pretty high on the top of

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Speaker 1: my goal liist as well. So I'll commit to three

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Speaker 1: and let's come back and checking on our word of

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Speaker 1: the year. Of course, yours was I can't remember mine's energy.

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Speaker 1: What's yours word of the year.

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Speaker 2: I was going to say thrive, but I don't think

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Speaker 2: it is. Let me just check out.

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Speaker 1: That's not very good, isn't it we can't remember a

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Speaker 1: week later.

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Speaker 2: Yours energy in mine gross growth. Mine was growth the

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Speaker 2: year of growth, and my goals are in alignment with that. Yeah, well,

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Speaker 2: which is yeah.

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Speaker 1: So that's how goals. You've heard it here. First, we're

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Speaker 1: committing and we will touch regularly, particularly on the word

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Speaker 1: of the year, and see how everyone's going. But okay,

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Speaker 1: that's enough about us really, because we're here to talk

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Speaker 1: about topics set of interest to you. And so one

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Speaker 1: of the areas that we thought might be quite interesting

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Speaker 1: to our listeners is that we speak a lot on

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Speaker 1: the podcast about weight control, even weight loss, And what

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Speaker 1: we haven't spoken about yet, Leanne, is that there's a

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Speaker 1: really long term, strong database of successful weight loss in

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Speaker 1: the US and it's known as the National Weight Control Registry,

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Speaker 1: and it's run by a respected obesity researcher, Arena Wing,

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Speaker 1: and she started that back in nineteen ninety four, and basically,

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Speaker 1: it tracks a group of Americans who have lost a

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Speaker 1: significant amount of weight I want to say, twenty kilos.

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Speaker 2: And kept it on an average of thirty three.

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Speaker 1: Oh, there you go, because they keep coming back to

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Speaker 1: the data set and relooking at these people every five

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Speaker 1: years or so. So it's a really strong set of data.

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Speaker 1: And basically they've picked out some of the key behavioral

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Speaker 1: habits of people who lose weight and keep it off

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Speaker 1: long term, and the data is really strong. It's a

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Speaker 1: really strong research quality. And what I even love mordleyan

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Speaker 1: is that the actual recommendations are so simple. There's no

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Speaker 1: extreme diets, there's no restrictive programs, there's no special shakes

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Speaker 1: or products. These are the key identified variables of people

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Speaker 1: who successfully lose a significant amount of weight and keep

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Speaker 1: it off. So, first of all, they are committed to

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Speaker 1: and engage in very high levels of physical activity at

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Speaker 1: least an hour a day. So forget just getting a

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Speaker 1: few steps in, forgets doing a little woltz around the block.

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Speaker 1: It's really high commitment to maintaining muscle mass, keeping their

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Speaker 1: energy burn going at least an hour a day every

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Speaker 1: day of physical activity. They eat a calorie controlled, low

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Speaker 1: fat diet. Now, straight away people are going to be saying, oh,

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Speaker 1: low fat's not good. But at the end of the

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Speaker 1: day it comes back, it appears to weight control, comes

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Speaker 1: back to calorie control. They do eat breakfast regularly. Now

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Speaker 1: I know in recent years there's been a growing evidence

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Speaker 1: base around fast and extending that overnight fast. But in

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Speaker 1: this particular cohort of people, definitely breakfast is is implicated

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Speaker 1: in weight control. They keep a close eye on the scales. Land. Now,

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Speaker 1: we definitely are not encouraging people to become obsessed with

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Speaker 1: the scales, but certainly it seems that keeping an eye

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Speaker 1: on weight before it creeps up again is a key

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Speaker 1: part of this wigh and once or twice each week

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Speaker 1: insures that those scales don't creep up long term. And

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Speaker 1: probably the one variable that I find of most interest

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Speaker 1: and one of the key things I see with my

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Speaker 1: own clients. Lean people who have lost a significant amount

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Speaker 1: of weight and kept it off. They maintain a consistent

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Speaker 1: pattern of eating all the time. So basically this tells

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Speaker 1: me Land they're not on a diet or they're not

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Speaker 1: off it. They're always kind of on it. And whilst

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Speaker 1: there may be special occasion meals or a birthday cake

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Speaker 1: here and there, they don't say, right, I'm having a

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Speaker 1: cheap day or a cheap period of time. They keep

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Speaker 1: their diet consistent, so every day they eat breakfast, they

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Speaker 1: try and add the vegetable bulk in most of the time,

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Speaker 1: they keep an eye on the calories. So I think

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Speaker 1: that is a really pertinent take home point, particularly at

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Speaker 1: this time of year when we've had a lot of celebrations.

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Speaker 1: It's not a matter of being on a diet and

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Speaker 1: off it. It's about being consistent most of the time.

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Speaker 1: So I love those tips because they're evidence based, they're easy,

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Speaker 1: but it's all about that consistency. And as I said,

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Speaker 1: this is one of the strongest databases we've got that

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Speaker 1: looks at successful losers for one of a better description,

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Speaker 1: and I think we can all take something from that.

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Speaker 2: And I think it's really key to take home that

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Speaker 2: this database, which is huge research in America, Like, they

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Speaker 2: followed thousands of people, didn't they, Susie for I think

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Speaker 2: ten to twenty years. So really the research is it's

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Speaker 2: showing that, you know, we know that most diets don't work.

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Speaker 2: We know that most people who attempt to lose weight

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Speaker 2: are not successful. But this database has shown us that

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Speaker 2: there are approximately twenty percent of overweight individuals who were

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Speaker 2: successful at long term weight loss. Like, twenty percent is

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Speaker 2: not a lot, Susie like, it's kind of depressing when

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Speaker 2: you actually look at the research around people who are

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Speaker 2: successful with weight loss, but successful was defined in this

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Speaker 2: database as losing at least ten percent of your initial

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Speaker 2: body weight and maintaining that loss for at least a year.

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Speaker 2: So if you were one hundred killers that's getting down

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Speaker 2: to ninety kilos and maintaining that for at least a year,

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Speaker 2: then you would have been included in this data set.

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Speaker 2: But as Susi said, the data set has been continuously updated.

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Speaker 2: And what this National Weight Loss Control Registering now looks

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Speaker 2: at is of all of their members, and I think

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Speaker 2: there are thousands of them, they have lost an average

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Speaker 2: of thirty three kilos all up, and they have maintained

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Speaker 2: that loss for more than five years, which is very

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Speaker 2: very rare, and a lot of people can't say that

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Speaker 2: they're able to do that. So this wasn't somebody who

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Speaker 2: wanted to lose a couple of killers. Most of these people,

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Speaker 2: with an average of thirty three kilos, we're in that

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Speaker 2: you know, obese to sort of morbidly obese range. There

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Speaker 2: were very large, larger bodies to begin with. It wasn't

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Speaker 2: someone who just went, oh, I just want to drop

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Speaker 2: half address size or a couple of kilos, or lose

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Speaker 2: three kilos. By my birthday. These are people who had

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Speaker 2: some significant weight to lose, with an average of thirty

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Speaker 2: three kilos, But hats off to them. They did an

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Speaker 2: incredible job. They have maintained it for at least five

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Speaker 2: five years. And I think, as you said, Susie, the

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Speaker 2: most important things were the regular movement. So it doesn't

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Speaker 2: mean smashing yourself for an hour in the gym every day.

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Speaker 2: It could just mean, for you know, going for an

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Speaker 2: hour walk each day, because if you have a desk job,

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Speaker 2: you were not going to get in the steps that

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Speaker 2: are needed to actually be helpful for movement, and we

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Speaker 2: lost long term. And I think the other important thing

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Speaker 2: was that their weekdays were just as consistent as their weekend.

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Speaker 2: They didn't do crazy things. They didn't go and have

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Speaker 2: a bottle of one on a Friday and a Saturday night.

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Speaker 2: They didn't go and eat out for breakfast on Saturday,

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Speaker 2: lunch on Saturday, then had dinner out with their friends.

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Speaker 2: They were consistently in a good healthy breakfast, monitoring their

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Speaker 2: lunch intake, and they were monitoring and being accountable to

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Speaker 2: themselves or somebody else long term as well. And I

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Speaker 2: feel like that accountability whether you've got a coach, whether

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Speaker 2: it's like a family member and a loved one, that

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Speaker 2: accountability is something that is really really important for long

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Speaker 2: term success as well. And I love that this. You know,

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Speaker 2: we now have not now this, this research has been

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Speaker 2: around for a long time, but we have the research

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Speaker 2: and the evidence to prove that that accountability long term

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Speaker 2: is so so helpful. Just like a lot of of people,

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Speaker 2: you know, they see their pt for years and years

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Speaker 2: and years, but they're actually not able to lose weight.

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Speaker 2: They're getting the accountability from an exercise perspective, but they're

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Speaker 2: not getting the accountability from a nutrition perspective. So this

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Speaker 2: new year, perhaps do something a little bit different, en

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Speaker 2: lists the help of a dietician, not for just one

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Speaker 2: or two appointments, perhaps from a natural coaching based perspective.

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Speaker 2: We're working with them on a longer term basis to

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Speaker 2: keep yourself accountable long term and making sure that you're

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Speaker 2: actually following through with a lot of these strategies long term. Remember,

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Speaker 2: these people lost an average of thirty three kilos, but

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Speaker 2: it took them five years. So if your goal is

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Speaker 2: to lose ten twenty thirty kilos, you're not going to

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Speaker 2: do it in an eight week program. So commit to

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Speaker 2: something that is long term and strategies that you can

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Speaker 2: actually see yourself doing long term. I think is the

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Speaker 2: most important message this new year, Susie.

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Speaker 1: It is, and it was ten thousand people in that database,

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Speaker 1: so it's quite substantial and significant. And as I said,

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Speaker 1: I remember this starter when I was studying back in

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Speaker 1: the late nineties, which shows how old I am really.

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Speaker 1: But it's reassuring, I think when it comes to being

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Speaker 1: on the right track with things, and I think the

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Speaker 1: great the thing I love most of all about those

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Speaker 1: tips is that they're all doable. You don't have to

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Speaker 1: be strictly fasting dieting. Yes, and that's you know what

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Speaker 1: we've always said, and you're right. If nothing else, if

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Speaker 1: you make a commitment to us starting the day with

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Speaker 1: a decent breakfast and scheduling and making activity a priority,

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Speaker 1: you'll start the year on the right track when it

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Speaker 1: comes to your health long term.

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Speaker 2: I really like and appreciate that research as well. So

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Speaker 2: if anyone's interested in further let us know on our

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Speaker 2: social media at the Nutrition Couch podcast and we can

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Speaker 2: perhaps link that study up or put some more information

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Speaker 2: up there on social media for you guys. But moving

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Speaker 2: on to our next topic, Susie, it's a little bit controversial,

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Speaker 2: but I do think it deserves a discussion. And it's this,

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Speaker 2: I guess, this topic, or this new concept around being

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Speaker 2: obese but also undernourished, So I guess the new nutrition

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Speaker 2: reality in twenty twenty two. It's not just about countries

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Speaker 2: having a problem with undernutrition or having a problem with obesity.

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Speaker 2: Countries have a problem with both these days. It's a

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Speaker 2: combination of both of these issues, and it's taking into

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Speaker 2: account things like changes to our food system where we

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Speaker 2: now have this increased availability of ultra process foods, which

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Speaker 2: are generally quite affordable. It's also linked to an increase

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Speaker 2: in weight gain, but without the nutrients usually associated with

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Speaker 2: taking in more calories. So we're eating more calories, but

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Speaker 2: we're getting less nutrients. And I had a I guess,

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Speaker 2: an interesting sort of client case study that I wanted

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Speaker 2: to sort of talk through because in my past my

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Speaker 2: clients said, I've always been able to lose weight, but

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Speaker 2: I've never felt great, so I've never actually been able

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Speaker 2: to maintain it. So she did that what's called sort

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Speaker 2: of the flexible dieting, So she put herself in a

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Speaker 2: calorie deficits. She counted her calories, but she essentially was

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Speaker 2: focusing on foods that were super low calorie, like diet

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Speaker 2: type foods. So she ate a lot of Dunk food,

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Speaker 2: a lot of diet coke, a lot of like sugar

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Speaker 2: free jellies and chocolates and that sort of thing. So

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Speaker 2: filled her up relatively okay because there were really low

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Speaker 2: calorie products. She lost weight and she got down to

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Speaker 2: her quote unquote goals, but she felt horrible. She had

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Speaker 2: a lot of nutrient deficiency. She was low in iron

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Speaker 2: low and B twelve, her energy was crap, and her

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Speaker 2: muscle mass like she just she said, I looked in

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Speaker 2: the mirror and although I looked like I'd lost weight,

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Speaker 2: I didn't feel good. I felt weak. I didn't I

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Speaker 2: didn't have the strong tone looks that I wanted. So

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Speaker 2: after working with me for twelve weeks, she lost a

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Speaker 2: very similar amount of weight, and each time she would

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Speaker 2: rebound back in between she would regain the weight again

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Speaker 2: because you know, she'd get stick accounting the calories. She

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Speaker 2: gets stick of eating, you know, drinking the diet coke

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Speaker 2: and having the two minute noodles and that sort of thing,

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Speaker 2: or the cup of soups all day long. She just

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Speaker 2: wanted to, you know, eat some better food. So working

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Speaker 2: with me for twelve weeks, she lost a similar amount

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Speaker 2: of weight, but she was amazed at a how different

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Speaker 2: she felt and b how different she looked. So she

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Speaker 2: had a lot more energy. And because we were focusing

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Speaker 2: on proper training and that regular sort of spread of

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Speaker 2: protein throughout the day, metabolically, we were supporting her a

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Speaker 2: lot more, and we were focusing on more nutrients and

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Speaker 2: and whole foods as well. So yeah, she was eating

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Speaker 2: a similar amount of calories, but the macro nutrient and

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Speaker 2: the micronutrient profile of the foods that she was eating

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Speaker 2: was very different. So as an example, you know, her

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Speaker 2: previous lunch option would have been like a cup of

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Speaker 2: soup or some two minute noodles, a diet coke to

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Speaker 2: fill her up, and maybe like a sugar free chocolate

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Speaker 2: or something like that. That would have been a lunch shoosy,

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Speaker 2: whereas you know, we are now doing things like she's

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Speaker 2: having say a chicken wrap with a piece of fruit,

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Speaker 2: or two squares of just normal quality chocolate, not sugar

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Speaker 2: free or anything like that, but like similar sort of calories,

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Speaker 2: but the nutrient profile is very different. So I think

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Speaker 2: it's important to understand that it's not just about the

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Speaker 2: food we eat and the calories. Of course, to lose weight,

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Speaker 2: we need to be in a calorie deficit, but the

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Speaker 2: nutrient profile of the foods that we eat absolutely matters

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Speaker 2: as well, and I think so many of us are

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Speaker 2: just trying to find the lowest calorie product, forgetting that

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Speaker 2: the lowest calorie products often are the most nutrient poor

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Speaker 2: as well. So we end up with this concept over

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Speaker 2: time where we're just missing a lot of the micronutrients

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Speaker 2: in our diet. Because our micro nutrients, our vitamin is,

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Speaker 2: our minerals, our antioxidants, our phytochemicals are just as important,

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Speaker 2: if not more important, than our overall macronutrients and our

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Speaker 2: calories as well. Everyone's obsessed with our calories and our

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Speaker 2: macros forgetting completely about our micronutrients and important things such

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Speaker 2: as fiber as well, which we know long term for

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Speaker 2: our gut health, our immunity, our mood, our mental health

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Speaker 2: is so incredibly important as well.

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Speaker 1: I think that I see this quite often with clients

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Speaker 1: when they send me their food diaries, and and it

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Speaker 1: will be quite healthy because they might be seeking out

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Speaker 1: salads in some cases when they're eating out or they've

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Speaker 1: purchased a meal or a meal kit from a supermarket,

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Speaker 1: But when you take a closer look at it, you're right,

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Speaker 1: it's missing those micro nutrients or just the volume of

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Speaker 1: bulk that comes from fresh food. So a classic example

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Speaker 1: is they might pick up a pre made salad at

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Speaker 1: a food court and it might seem quite healthy. So say,

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Speaker 1: for example, leanne it's a chicken Greek salad. Now it

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Speaker 1: looks okay. There's a little bit of chicken there, though

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Speaker 1: probably not the volume. If you would make a chicken

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Speaker 1: salad at home, there's usually a dressing that's often not

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Speaker 1: the best kind of oil, and there might be a

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Speaker 1: little bit of tomato or a few cubes of cucumber.

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Speaker 1: But if your eye were to make a salad, it

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Speaker 1: would contain several different types of salad ingredients. We would

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Speaker 1: use good quality extra version olive oil. We would use

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Speaker 1: a very lean type of chicken. So to me, the

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Speaker 1: difference is it can seem healthy, but it lacks that

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Speaker 1: nutrient density. And what we do know about health and

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Speaker 1: longevity is it comes down to nutrient density, and in general,

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Speaker 1: the meals that we prepare at home tend to be

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Speaker 1: much higher in that fresh food or I'm just thinking

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Speaker 1: of another example. I had another food diy come through

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Speaker 1: and my client she had just had some lean sort

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Speaker 1: of sausages on the plate, but then she'd used a

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Speaker 1: fried vegetable chip that came from the freezer section of

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Speaker 1: the supermarket, and I think there was just some salad leaves.

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Speaker 1: So on the plate it looks recently healthy, but the

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Speaker 1: protein wasn't overly lean. Then the style of sweet potato

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Speaker 1: was processed, so you were losing a lot of that

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Speaker 1: nutrient quality that comes from say a fresh sweet potato

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Speaker 1: chip that you would make yourself. And then the salad, well,

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Speaker 1: it was a few sort of leavy greens that was

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Speaker 1: nowhere near sort of several different brightly colored veggies. So

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Speaker 1: she was perceiving it as being quite healthy, and it

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Speaker 1: was certainly healthier than a fast food meal, but it

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Speaker 1: didn't have anywhere near the bulk and the nutrient density.

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Speaker 1: And so that's where we want to really focus on

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Speaker 1: loading that up, because the truth is the larger the body.

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Speaker 1: So if you are carrying a significant amount of weight,

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Speaker 1: and you might be ninety one hundred plus kilos, your

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Speaker 1: energy demands and your nutrient demands are slightly higher because

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Speaker 1: your metabolism requires those key nutrients. And when we tick

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Speaker 1: the box on all the vitamin B that you need

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Speaker 1: in the magnesium and the iron, several of those would

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Speaker 1: be lacking. And so if you're eating like that more

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Speaker 1: days than not, over time, you can see how that

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Speaker 1: does creep up on us. And that's actually probably why

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Speaker 1: when people see a dietitian or they start on a

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Speaker 1: meal plan and they really commit to some meal prep

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Speaker 1: and eating really well for a couple of weeks, or

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Speaker 1: even on something that we wouldn't normally endorse, but so

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Speaker 1: a detox or a diet reset, that's why people feel

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Speaker 1: so good because all of a sudden, they're loading their

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Speaker 1: system with so much more vitamins and minerals than they're

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Speaker 1: used to getting. The body gets really excited and feels great.

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Speaker 1: So to me, it's about that real focus on the

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Speaker 1: nutrient density. And probably the easiest take home tip I

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Speaker 1: would say leanne is the mantra we use for gut health,

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Speaker 1: which is getting thirty different varieties of plant based foods

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Speaker 1: in the diet per week. But even you know if

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Speaker 1: you want to go hardcore and try and do that

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Speaker 1: almost daily. The effect on your digestive system, your energy,

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Speaker 1: and in terms of getting those key nutrients with a

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Speaker 1: wide range of safe seeds and different types of good

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Speaker 1: quality fats, and the more brightly colored fresh fruit and

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Speaker 1: vegetables the better, and just that range of food instantly

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Speaker 1: will significantly increase your nutrient intake. And that's basically what

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Speaker 1: makes us feel good on a daily basis.

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Speaker 2: Definitely, I think that diversity is absolutely key, and there's

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Speaker 2: just no like, you cannot replicate home cooking like as

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Speaker 2: much as we try. You know, we can get you know,

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Speaker 2: a frozen meal or get some sort of macro portion

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Speaker 2: meal delivered from this new but delivery service, but we

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Speaker 2: cannot ever replicate good quality initution that we can make ourselves.

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Speaker 2: So one of my tips of my clients, and I

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Speaker 2: work with a lot of sort of high corporate, busy,

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Speaker 2: high profile ladies, I'd say to them, you absolutely have

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Speaker 2: to commit to just making even if it's just break

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Speaker 2: yourself each day or lunch yourself or dinner each day.

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Speaker 2: Like a lot of my ladies eat out quite a lot. Yes,

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Speaker 2: we look at great options and you know, better options

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Speaker 2: than they're previously choosing. But you cannot replace something that

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Speaker 2: you've brought from the shops with something that you've made yourself.

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Speaker 2: So I really do think that the commitment this year

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Speaker 2: should beat it to cook a little bit more at

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Speaker 2: home and have that understanding and appreciation of what's actually

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Speaker 2: going into a good quality meal as well, because as

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Speaker 2: you said, we're missing a lot of the antioxidants, of phytochemicals,

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Speaker 2: the different types of fibers that we're going to get

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Speaker 2: from just good quality nutrition and having a diverse mix

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Speaker 2: of recipes and foods in our diet versus what we

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Speaker 2: can pick up at the supermarket, which might look, you know,

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Speaker 2: and be quite quote unquote healthy on paper, but still

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Speaker 2: for our health long term, we're not really doing ourselves

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Speaker 2: many favors. So as many whole foods, as much color,

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Speaker 2: as much variety as possible as really where we need

433
00:19:48,600 --> 00:19:50,640
Speaker 2: to be beheading this new year. Put it that way,

434
00:19:51,240 --> 00:19:51,720
Speaker 2: all right.

435
00:19:51,880 --> 00:19:55,399
Speaker 1: Well, moving on from one area of nutrient density to

436
00:19:55,480 --> 00:19:57,800
Speaker 1: another in our product of the week, now, we know

437
00:19:57,880 --> 00:20:01,199
Speaker 1: that a lot of nutrition couch listeners, big fans of

438
00:20:01,800 --> 00:20:04,399
Speaker 1: convenient snacks on the run, we get asked a lot

439
00:20:04,440 --> 00:20:08,600
Speaker 1: of questions about bars and particularly protein bars. And so

440
00:20:08,680 --> 00:20:11,280
Speaker 1: when we were chatting about the lineup today, you said

441
00:20:11,280 --> 00:20:13,439
Speaker 1: to me, Lean, I've got a bar that I really like,

442
00:20:13,520 --> 00:20:15,679
Speaker 1: and I actually hadn't seen it before, so it was

443
00:20:15,680 --> 00:20:19,240
Speaker 1: really interesting. I quickly tail tailed myself down to coals

444
00:20:19,280 --> 00:20:22,040
Speaker 1: and got my glasses on because how tiny are those labels?

445
00:20:22,560 --> 00:20:25,400
Speaker 1: Two I can't see half of the time. I got

446
00:20:25,440 --> 00:20:27,000
Speaker 1: the light out on the phone. The kids are going

447
00:20:27,040 --> 00:20:30,920
Speaker 1: to be so embarrassed soon. But anyway, these fantastic RX bars,

448
00:20:30,920 --> 00:20:32,600
Speaker 1: which you've been a fan of for a while, there's

449
00:20:32,640 --> 00:20:35,160
Speaker 1: all different varieties. They're in really beautiful, sort of brightly

450
00:20:35,160 --> 00:20:38,480
Speaker 1: colored packets. There's blueberry, mixed berry, chocolate, sea salt. The

451
00:20:38,480 --> 00:20:41,720
Speaker 1: ones I got were I got the peanut butter. I

452
00:20:41,760 --> 00:20:44,480
Speaker 1: think there's several different ones. But a closer look at

453
00:20:44,520 --> 00:20:48,680
Speaker 1: the nutritionals it's quite strong. You like the taste of them.

454
00:20:48,960 --> 00:20:51,640
Speaker 1: But they're not Are they from America? Is that where

455
00:20:51,680 --> 00:20:52,240
Speaker 1: we get them from?

456
00:20:52,280 --> 00:20:54,720
Speaker 2: I first heard about them from my American cluts. Yeah,

457
00:20:54,720 --> 00:20:56,080
Speaker 2: so this is a couple of years ago now, but

458
00:20:56,119 --> 00:20:58,680
Speaker 2: they're actually in the Aussie market as well. So I

459
00:20:58,800 --> 00:21:02,120
Speaker 2: order mine from the you know, just a online healths

460
00:21:02,119 --> 00:21:04,040
Speaker 2: foo shop sort of thing. But as you discover, they're

461
00:21:04,040 --> 00:21:07,719
Speaker 2: actually popping up in coal some coals shopping centers these

462
00:21:07,800 --> 00:21:09,520
Speaker 2: days as well. So I think I think they are

463
00:21:09,560 --> 00:21:12,359
Speaker 2: an American product. But they're very, very strong nutritionally, and

464
00:21:12,480 --> 00:21:14,640
Speaker 2: they're really good in terms of travel wise. Whenever I travel,

465
00:21:14,640 --> 00:21:16,360
Speaker 2: I always just have them in my handbag. They're quite

466
00:21:16,400 --> 00:21:18,960
Speaker 2: portable that don't need to be refrigerated. And the best

467
00:21:19,000 --> 00:21:21,119
Speaker 2: thing is there is any six ingredients and they're all

468
00:21:21,119 --> 00:21:23,160
Speaker 2: whole food based or five ingredients.

469
00:21:22,840 --> 00:21:24,879
Speaker 1: And they write that on the front in quite large writing,

470
00:21:25,000 --> 00:21:26,800
Speaker 1: so if you need me like and can't see the

471
00:21:26,840 --> 00:21:29,359
Speaker 1: nutrition labels, that will help you. But the bar's about

472
00:21:29,359 --> 00:21:31,640
Speaker 1: fifty two grams, so there are decent size, because that's

473
00:21:31,640 --> 00:21:33,960
Speaker 1: the other thing, isn't it. Sometimes we pay reasonable abounts

474
00:21:33,960 --> 00:21:35,760
Speaker 1: of money and they're quite small, whereas this is a

475
00:21:35,800 --> 00:21:39,320
Speaker 1: good fifty two gram size, quite substantial. They come in

476
00:21:39,320 --> 00:21:42,560
Speaker 1: at about two hundred calories per serve total fat seven grams.

477
00:21:42,560 --> 00:21:44,399
Speaker 1: I'm just taking one variety, but this is sort of

478
00:21:44,560 --> 00:21:48,680
Speaker 1: a rough average twenty four grams of carbohydrate, four grams

479
00:21:48,720 --> 00:21:51,800
Speaker 1: of dietary fire backs sugars fifteen grams, but keep in

480
00:21:51,840 --> 00:21:54,320
Speaker 1: mind that's coming from the dates whereas it includes zero

481
00:21:54,440 --> 00:21:56,879
Speaker 1: added sugars, which is important and I think land we

482
00:21:56,960 --> 00:21:58,840
Speaker 1: will start to see a lot more labeling here in

483
00:21:58,840 --> 00:22:02,560
Speaker 1: Australia for added sugars versus naturally occurring and twelve grams

484
00:22:02,560 --> 00:22:05,240
Speaker 1: of protein, which I love because when I'm recommending snack

485
00:22:05,280 --> 00:22:08,000
Speaker 1: bars for my clients, I'm saying I want a controlled

486
00:22:08,000 --> 00:22:10,680
Speaker 1: amount of carbohydrate, I want minimal added sugars. I normally

487
00:22:10,720 --> 00:22:13,120
Speaker 1: say less than five grams per serve, and I want

488
00:22:13,119 --> 00:22:15,400
Speaker 1: at least five, if not closer to ten of protein.

489
00:22:15,440 --> 00:22:18,440
Speaker 1: And this is where the benefit comes from a protein bar,

490
00:22:18,560 --> 00:22:20,520
Speaker 1: and not all tick this box, so it is really

491
00:22:20,520 --> 00:22:24,400
Speaker 1: worth seeking out ones that do have this similar macronutrient profile.

492
00:22:24,560 --> 00:22:26,480
Speaker 1: But I love this, Like twelve grams of protein and

493
00:22:26,520 --> 00:22:28,800
Speaker 1: two hundred calories is kind of my definition of a

494
00:22:28,840 --> 00:22:32,040
Speaker 1: perfectly balanced snack land. So if my client's brought this

495
00:22:32,080 --> 00:22:34,000
Speaker 1: to me, I'd be like, yeah, this is actually a

496
00:22:34,000 --> 00:22:36,879
Speaker 1: great choice. It's gluten free, which is a bonus because

497
00:22:36,880 --> 00:22:39,119
Speaker 1: a lot of people are also keen to go for

498
00:22:39,200 --> 00:22:42,120
Speaker 1: gluten free snack products and I have got them downstairs.

499
00:22:42,160 --> 00:22:44,359
Speaker 1: I haven't tried them yet, but I have to agree

500
00:22:44,400 --> 00:22:47,239
Speaker 1: with you. The nutritional profile is really strong and if

501
00:22:47,280 --> 00:22:49,320
Speaker 1: I was going to spend if I was going to

502
00:22:49,359 --> 00:22:51,320
Speaker 1: spend that amount or have a very small meal on

503
00:22:51,359 --> 00:22:53,920
Speaker 1: the go, always traveling and wanted a nutrition snack, I

504
00:22:53,960 --> 00:22:56,040
Speaker 1: would absolutely agree. I think there are a really strong

505
00:22:56,080 --> 00:22:59,000
Speaker 1: one nutritionally, and I wouldn't have a problem with my

506
00:22:59,040 --> 00:23:01,840
Speaker 1: client opted for that late afternoon with some veggie sticks

507
00:23:01,920 --> 00:23:03,040
Speaker 1: or some berries.

508
00:23:02,960 --> 00:23:05,679
Speaker 2: And I love her. It's very transparent the marketing. The

509
00:23:05,800 --> 00:23:08,040
Speaker 2: ingredients are listed on the front. So the RX bar

510
00:23:08,160 --> 00:23:09,800
Speaker 2: that I've got in front of me is the mint

511
00:23:09,880 --> 00:23:12,360
Speaker 2: chocolate flavor. I quite like that one. So it's got

512
00:23:12,400 --> 00:23:16,080
Speaker 2: three egg whites, four almonds, six cashews, two dates, and

513
00:23:16,080 --> 00:23:19,080
Speaker 2: no bs, which I think is a chiky little marketing thing.

514
00:23:19,160 --> 00:23:21,360
Speaker 2: And it's also got some mint and some natural flavors

515
00:23:21,359 --> 00:23:23,639
Speaker 2: and some sea salt and some cocoa powder in there

516
00:23:23,680 --> 00:23:26,040
Speaker 2: as well, just to make up the flavor of the

517
00:23:26,080 --> 00:23:28,960
Speaker 2: mint chocolate in there as well. So I really really

518
00:23:28,960 --> 00:23:30,840
Speaker 2: do like that. These are some of my favorite ones

519
00:23:30,840 --> 00:23:32,600
Speaker 2: on the market, just from the fact that it's completely

520
00:23:32,600 --> 00:23:35,240
Speaker 2: transparent and you understand every ingredient that's going in there,

521
00:23:35,680 --> 00:23:37,800
Speaker 2: and you know, I wouldn't hesitate to give these two,

522
00:23:37,800 --> 00:23:39,879
Speaker 2: you know, like a child or a grandparent or something

523
00:23:39,960 --> 00:23:41,560
Speaker 2: like that. But I will just make a point that

524
00:23:41,920 --> 00:23:44,360
Speaker 2: on the label it does say that it may contain,

525
00:23:45,000 --> 00:23:47,359
Speaker 2: you know, traces of peanuts, or it's made on manufacturing

526
00:23:47,400 --> 00:23:50,360
Speaker 2: equipment that also contains wheat. So if you have diagnosed

527
00:23:50,359 --> 00:23:52,760
Speaker 2: Celi disease, unfortunately, this is probably something that you need

528
00:23:52,800 --> 00:23:56,439
Speaker 2: to avoid because we can't guarantee that there's no cross contamination.

529
00:23:56,680 --> 00:23:58,720
Speaker 2: But if you're just following something like a lower wheat

530
00:23:58,800 --> 00:24:01,160
Speaker 2: or gluten diet, you'd be absolutely fine with these products.

531
00:24:01,560 --> 00:24:04,960
Speaker 2: But there is that statement that the manufacturing process does

532
00:24:05,040 --> 00:24:07,800
Speaker 2: contain things like or may contain things like nuts and

533
00:24:08,280 --> 00:24:11,040
Speaker 2: milk and wheat, So if you do have legitimate allergies,

534
00:24:11,440 --> 00:24:13,360
Speaker 2: just probably be a little bit wary of this as well.

535
00:24:13,440 --> 00:24:15,840
Speaker 2: Because I think it is an American product and out

536
00:24:15,880 --> 00:24:18,679
Speaker 2: there labeling I'm always a little bit more careful of

537
00:24:18,920 --> 00:24:21,280
Speaker 2: compared to I think Australian labels do quite well. So

538
00:24:21,520 --> 00:24:24,160
Speaker 2: besides that, I really do enjoy this product, and they're

539
00:24:24,240 --> 00:24:25,840
Speaker 2: quite good, and they are decent size. As you said,

540
00:24:25,840 --> 00:24:27,840
Speaker 2: they're actually quite feeling. They can tie me over very

541
00:24:27,880 --> 00:24:30,359
Speaker 2: easily between meals or if I'm out and about and

542
00:24:30,400 --> 00:24:31,760
Speaker 2: I'm like, oh crap, I'm not going to get home

543
00:24:31,760 --> 00:24:33,880
Speaker 2: for lunch for an hour or two, I'm starving. These

544
00:24:33,880 --> 00:24:36,240
Speaker 2: are actually a really good, quite filling snack option.

545
00:24:36,480 --> 00:24:38,879
Speaker 1: So I paid four dollars for the bing coals and

546
00:24:38,880 --> 00:24:40,119
Speaker 1: I'm just having a look and you may be off

547
00:24:40,160 --> 00:24:42,800
Speaker 1: to clarify this. So when I go to the website,

548
00:24:42,800 --> 00:24:44,800
Speaker 1: it's got them for twenty six dollars for twelve but

549
00:24:44,840 --> 00:24:47,359
Speaker 1: I'm assuming that's the American pricing, would I be right?

550
00:24:48,520 --> 00:24:50,439
Speaker 1: And then I'm just looking if we order them here.

551
00:24:50,440 --> 00:24:52,960
Speaker 1: Just in terms of shipping, so the healthy lifshop dot com,

552
00:24:53,000 --> 00:24:55,200
Speaker 1: this is just a quick scan, so they're selling them

553
00:24:55,200 --> 00:24:57,359
Speaker 1: on sale at the moment for two dollars eighty So

554
00:24:57,400 --> 00:24:59,639
Speaker 1: you can certainly shop around and get them in Australia

555
00:24:59,680 --> 00:25:02,919
Speaker 1: deliver depending on shipping, for a reasonable cost if you

556
00:25:02,960 --> 00:25:04,719
Speaker 1: buy them in bulk. So that's the other thing if

557
00:25:04,760 --> 00:25:07,119
Speaker 1: if your budget conscious and want to minimize that, have

558
00:25:07,160 --> 00:25:09,960
Speaker 1: a shop around, because one, they do discount them quite

559
00:25:09,960 --> 00:25:13,000
Speaker 1: frequently in supermarket this kind of product, but in some

560
00:25:13,040 --> 00:25:15,920
Speaker 1: of the bigger supplement shops who are importing them, you

561
00:25:16,000 --> 00:25:17,760
Speaker 1: might get a pretty good deal. So they become quite

562
00:25:17,760 --> 00:25:18,760
Speaker 1: cost effective as well.

563
00:25:19,440 --> 00:25:21,880
Speaker 2: So they are not something that we would call cheap

564
00:25:21,920 --> 00:25:23,679
Speaker 2: or anything like that, But I think they are a

565
00:25:23,760 --> 00:25:26,080
Speaker 2: quality product and something I am very happy to spend

566
00:25:26,119 --> 00:25:27,919
Speaker 2: some money on and always have something in my handbag

567
00:25:27,960 --> 00:25:30,000
Speaker 2: or in my car, so they get a thumbs up

568
00:25:30,000 --> 00:25:31,000
Speaker 2: from me, Susie And the.

569
00:25:30,920 --> 00:25:32,760
Speaker 1: Other thing I've just thought of because I'm thinking of

570
00:25:32,840 --> 00:25:35,159
Speaker 1: what some clients or with feedback, we would get. So

571
00:25:35,240 --> 00:25:37,200
Speaker 1: I would have someone who would message me and say, well,

572
00:25:37,200 --> 00:25:40,000
Speaker 1: what's wrong with just having the almonds and just having

573
00:25:40,040 --> 00:25:42,960
Speaker 1: the piece of fruit, And I would say, absolutely, that

574
00:25:43,000 --> 00:25:45,520
Speaker 1: would be you're right, it's a fresh, natural food. But

575
00:25:45,600 --> 00:25:47,400
Speaker 1: the issue I have is that people often don't have

576
00:25:47,440 --> 00:25:49,800
Speaker 1: the fresh fruit or the almonds, or what happens is

577
00:25:49,800 --> 00:25:53,280
Speaker 1: they eat the whole bag of almonds. So we are

578
00:25:53,320 --> 00:25:56,840
Speaker 1: absolutely not saying that processed food or snack buzz are

579
00:25:57,000 --> 00:25:59,840
Speaker 1: better nutritionally than fresh food. What we're saying is it's

580
00:25:59,840 --> 00:26:02,240
Speaker 1: an option, and if you need something on the go,

581
00:26:02,440 --> 00:26:04,199
Speaker 1: or you find portion controls an issue, or you just

582
00:26:04,240 --> 00:26:06,560
Speaker 1: want to mix things up, that's where these products fit

583
00:26:06,600 --> 00:26:08,959
Speaker 1: into the diet. And it's about different options for different people.

584
00:26:09,200 --> 00:26:11,000
Speaker 2: And this is definitely it's something we would call a

585
00:26:11,040 --> 00:26:13,480
Speaker 2: process food, but it's not an ultra process food, like

586
00:26:13,520 --> 00:26:15,280
Speaker 2: some of the other snack bars out there are ultra

587
00:26:15,359 --> 00:26:17,640
Speaker 2: process where they've got a ton of different things. They're

588
00:26:17,640 --> 00:26:20,320
Speaker 2: really highly processed. You can't pronounce half the ingredients, and

589
00:26:20,359 --> 00:26:22,359
Speaker 2: you really not draw what some of the things in

590
00:26:22,400 --> 00:26:24,440
Speaker 2: there are even doing in there or the purpose of them.

591
00:26:24,480 --> 00:26:26,480
Speaker 2: So I like that this brand is super transparent. You

592
00:26:26,520 --> 00:26:29,120
Speaker 2: know exactly what the ingredients are. They're all whole food

593
00:26:29,119 --> 00:26:31,040
Speaker 2: based and en sure they're blended up and created into

594
00:26:31,080 --> 00:26:32,800
Speaker 2: a bar, So it's not you couldn't call it a

595
00:26:32,840 --> 00:26:34,680
Speaker 2: whole food. You'd call it a process food, but it's

596
00:26:34,720 --> 00:26:36,679
Speaker 2: not an ultra process food, which I think is an

597
00:26:36,720 --> 00:26:41,000
Speaker 2: important distinction. Absolutely goodful, and then final segment of the show,

598
00:26:41,040 --> 00:26:44,919
Speaker 2: Susie running on this protein trend that we've got going on.

599
00:26:45,280 --> 00:26:47,720
Speaker 2: We had a listener question about how much protein should

600
00:26:47,720 --> 00:26:49,439
Speaker 2: I be having and what happens if we get too

601
00:26:49,520 --> 00:26:52,480
Speaker 2: much protein? So it's sort of like that question where

602
00:26:52,680 --> 00:26:54,399
Speaker 2: with how much protein should I have? As like how

603
00:26:54,440 --> 00:26:56,600
Speaker 2: long is a piece of string? I think every person

604
00:26:56,680 --> 00:26:59,280
Speaker 2: has a different requirement in terms of protein, and I

605
00:26:59,359 --> 00:27:03,040
Speaker 2: personally think that our guidelines, or most health guidelines around

606
00:27:03,080 --> 00:27:04,879
Speaker 2: the world, are a little bit too low. If you

607
00:27:04,920 --> 00:27:07,200
Speaker 2: look at most guidelines, it's about point eight to one

608
00:27:07,240 --> 00:27:10,639
Speaker 2: gram of protein for a healthy adult, And I honestly

609
00:27:10,640 --> 00:27:12,399
Speaker 2: think if the goal is just to be healthy and

610
00:27:12,440 --> 00:27:15,080
Speaker 2: maintain your weight, then sure that that's probably enough. But

611
00:27:15,160 --> 00:27:17,080
Speaker 2: a lot of us have goals around weight loss. We

612
00:27:17,119 --> 00:27:21,000
Speaker 2: have goals around physique training, increasing muscle mass, or you know,

613
00:27:21,040 --> 00:27:22,320
Speaker 2: a lot of patients I used to work with in

614
00:27:22,320 --> 00:27:25,480
Speaker 2: the hospital were malnourished and they have higher protein requirements.

615
00:27:25,640 --> 00:27:28,240
Speaker 2: So for most of my lady Susie, I personally aim

616
00:27:28,280 --> 00:27:30,679
Speaker 2: for about one point two to one point five grams

617
00:27:30,680 --> 00:27:33,280
Speaker 2: of protein per kilo. I know, I've had a lot

618
00:27:33,320 --> 00:27:35,399
Speaker 2: of DMS from people being like, my trainer wants me

619
00:27:35,440 --> 00:27:37,240
Speaker 2: to get two two and a half grams of protein.

620
00:27:37,520 --> 00:27:40,199
Speaker 2: I personally think that's too much, not that it's probably

621
00:27:40,200 --> 00:27:42,640
Speaker 2: going to do much like it's not negative as such,

622
00:27:42,680 --> 00:27:45,840
Speaker 2: but when you're having more protein, you're also displacing other nutrients.

623
00:27:45,840 --> 00:27:48,280
Speaker 2: So the more protein you get, the less carbohydrates and

624
00:27:48,320 --> 00:27:50,080
Speaker 2: whole grains and that sort of thing you're able to

625
00:27:50,119 --> 00:27:52,959
Speaker 2: get in. So more protein is not necessarily better. And

626
00:27:53,000 --> 00:27:55,360
Speaker 2: I think the thing that people forget that yes, protein

627
00:27:55,440 --> 00:27:59,159
Speaker 2: is a wonderful macronutrient, but more is not better. So

628
00:27:59,280 --> 00:28:01,680
Speaker 2: if we're taking in more protein than our body needs,

629
00:28:01,800 --> 00:28:03,439
Speaker 2: it's going to do one of two things, Susie. It's

630
00:28:03,480 --> 00:28:05,960
Speaker 2: are they going to use it for energy if we're

631
00:28:06,000 --> 00:28:07,479
Speaker 2: sort of in a deficit and we need to use

632
00:28:07,480 --> 00:28:09,040
Speaker 2: more energy, or we're actually going to store it as

633
00:28:09,080 --> 00:28:10,960
Speaker 2: body fat. So I think a lot of people forget

634
00:28:11,040 --> 00:28:13,600
Speaker 2: that protein can actually be stored as body fat if

635
00:28:13,600 --> 00:28:16,080
Speaker 2: we're taking in more than our body actually needs and

636
00:28:16,160 --> 00:28:18,439
Speaker 2: more calories than our body actually needs. So more is

637
00:28:18,480 --> 00:28:21,480
Speaker 2: not necessarily better, and it is really important to evenly

638
00:28:21,520 --> 00:28:24,280
Speaker 2: distribute that protein throughout the day. There's no point having,

639
00:28:24,520 --> 00:28:26,280
Speaker 2: you know, a couple of grams of protein at breakfast,

640
00:28:26,280 --> 00:28:28,159
Speaker 2: ten grams at lunch, and then like fifty grams in

641
00:28:28,200 --> 00:28:30,760
Speaker 2: this enormous steak at dinner, because your body just cannot

642
00:28:30,880 --> 00:28:33,480
Speaker 2: utilize and doesn't have a need for that much protein

643
00:28:33,520 --> 00:28:35,439
Speaker 2: at the one time. So I think for a lot

644
00:28:35,480 --> 00:28:37,800
Speaker 2: of people, if you look at the guidelines, my advice

645
00:28:37,800 --> 00:28:40,680
Speaker 2: and my clients is generally different. But that's personalized advice

646
00:28:40,680 --> 00:28:42,640
Speaker 2: for the clients that I work with. What are your

647
00:28:42,720 --> 00:28:45,360
Speaker 2: recommendations for your clients? And I don't think this is

648
00:28:45,360 --> 00:28:47,920
Speaker 2: something we can probably add because we don't know the listener,

649
00:28:48,120 --> 00:28:50,480
Speaker 2: We don't know their background or what their goals are.

650
00:28:50,520 --> 00:28:52,240
Speaker 2: But as a general guide, what do you sort of

651
00:28:52,320 --> 00:28:54,360
Speaker 2: aim for protein wise with your clients? SUSI.

652
00:28:54,560 --> 00:28:57,400
Speaker 1: I agree with everything you've said, because my females tend

653
00:28:57,400 --> 00:29:00,240
Speaker 1: to be a little bit smaller and less active. Work

654
00:29:00,280 --> 00:29:03,320
Speaker 1: on a minimum of one gram per kilo roughly, But

655
00:29:03,400 --> 00:29:05,400
Speaker 1: what I will say is I also work on about

656
00:29:05,400 --> 00:29:08,280
Speaker 1: thirty percent of overall intake, which is often a little

657
00:29:08,280 --> 00:29:10,600
Speaker 1: bit more than that. And as we said, it's not

658
00:29:10,640 --> 00:29:12,560
Speaker 1: a one size fits all models, so it's not a

659
00:29:12,600 --> 00:29:15,960
Speaker 1: prescriptive recommendation. These are just the minimal requirements for health

660
00:29:16,000 --> 00:29:18,680
Speaker 1: and to get the key micronutrients things like your zinc

661
00:29:18,720 --> 00:29:20,280
Speaker 1: and your eye and your calcium that we get from

662
00:29:20,320 --> 00:29:23,240
Speaker 1: protein rich foods. But the other little trick is just

663
00:29:23,280 --> 00:29:25,800
Speaker 1: spreading it out through the day to help support insulin

664
00:29:25,840 --> 00:29:29,240
Speaker 1: regulation and appetite control. So I roughly work on twenty

665
00:29:29,320 --> 00:29:33,080
Speaker 1: to thirty grams of overall protein per main meal and

666
00:29:33,160 --> 00:29:35,760
Speaker 1: five to ten for snack. So it's not an exact science,

667
00:29:35,760 --> 00:29:38,640
Speaker 1: and we've said that several times before, but they're roughly

668
00:29:38,680 --> 00:29:42,440
Speaker 1: the amounts that I'm looking towards, which may be slightly

669
00:29:42,480 --> 00:29:44,480
Speaker 1: more for a larger person who might be more closer

670
00:29:44,520 --> 00:29:47,400
Speaker 1: to those targets as described, or have a very active

671
00:29:47,400 --> 00:29:49,200
Speaker 1: goal of weight loss or doing a lot of activity,

672
00:29:49,320 --> 00:29:52,280
Speaker 1: so making sure they're getting enough for their muscle mass.

673
00:29:52,760 --> 00:29:55,600
Speaker 1: I think that for me, it's also quality of protein

674
00:29:55,640 --> 00:29:58,600
Speaker 1: in the sense of there's a big difference between say

675
00:29:58,680 --> 00:30:01,680
Speaker 1: a mince meat or a chicken thigh and chicken breast

676
00:30:01,720 --> 00:30:03,920
Speaker 1: and lean fill at steak, So I'm really looking for

677
00:30:03,960 --> 00:30:06,479
Speaker 1: good quality because a lot of protein will also come

678
00:30:06,520 --> 00:30:08,320
Speaker 1: with a heavy dose of fat, and just because it's

679
00:30:08,360 --> 00:30:10,760
Speaker 1: protein doesn't mean that you can have as much fat

680
00:30:10,800 --> 00:30:13,640
Speaker 1: as you like. And probably the most common issue I

681
00:30:13,680 --> 00:30:16,320
Speaker 1: see with protein is one not spreading it out through

682
00:30:16,320 --> 00:30:19,000
Speaker 1: the day so there'll be sort of an over consumption

683
00:30:19,040 --> 00:30:21,719
Speaker 1: at night, particularly with men, or in the case of

684
00:30:21,760 --> 00:30:25,080
Speaker 1: athletes or football players, is that they will overdose at

685
00:30:25,200 --> 00:30:27,400
Speaker 1: certain meal so they'll have a massive shape with fifty

686
00:30:27,480 --> 00:30:30,600
Speaker 1: sixty grams of protein when the research very clearly states

687
00:30:30,600 --> 00:30:33,200
Speaker 1: that it's about twenty to thirty grams serves spread every

688
00:30:33,240 --> 00:30:36,479
Speaker 1: few hours is best for hypercha feel muscle growth, So

689
00:30:36,520 --> 00:30:38,800
Speaker 1: it comes down to consistency. But yeah, I think the

690
00:30:38,840 --> 00:30:41,360
Speaker 1: other issue with protein is that some of the protein

691
00:30:41,440 --> 00:30:43,920
Speaker 1: snacks that you will see in the health food section

692
00:30:44,040 --> 00:30:46,720
Speaker 1: also come with a heavy dose of carbohydrates and sugars

693
00:30:46,760 --> 00:30:49,960
Speaker 1: like dates, or a lot of extra process fat. So

694
00:30:50,000 --> 00:30:52,960
Speaker 1: I'm thinking of things like paleo snacks or even keto

695
00:30:53,080 --> 00:30:56,080
Speaker 1: snacks where they're marketed according to protein, but they'll also

696
00:30:56,120 --> 00:30:58,760
Speaker 1: have plenty of other calories, so just check that. And

697
00:30:58,800 --> 00:31:00,560
Speaker 1: it's a rough guy. But as you just described, too

698
00:31:00,640 --> 00:31:04,080
Speaker 1: much will simply be used as extra calories. So it's

699
00:31:04,120 --> 00:31:07,280
Speaker 1: about a balance often of carbohydrate and protein, whereas people

700
00:31:07,320 --> 00:31:09,720
Speaker 1: will overdo the protein at the expense of carbohydrate, and

701
00:31:09,760 --> 00:31:13,200
Speaker 1: that can actually act to impede or work against fat loss.

702
00:31:13,520 --> 00:31:16,200
Speaker 1: So if your carbohydrate intake is less than save twenty

703
00:31:16,240 --> 00:31:19,000
Speaker 1: thirty percent and you're having a protein load of fifty

704
00:31:19,320 --> 00:31:21,520
Speaker 1: forty fifty percent, that's why you may not be getting

705
00:31:21,520 --> 00:31:24,640
Speaker 1: fat loss. Because remember, unless you're in keytosis, the body

706
00:31:24,680 --> 00:31:28,000
Speaker 1: will need a certain amount of carbohydrate to be effectively

707
00:31:28,040 --> 00:31:31,600
Speaker 1: metabolizing body fat. So just keep an eye on those

708
00:31:31,680 --> 00:31:34,280
Speaker 1: macro It's about the ratios as well as the absolute amount.

709
00:31:34,440 --> 00:31:36,280
Speaker 2: Yeah, and I think also from a gut house perspective,

710
00:31:36,280 --> 00:31:39,160
Speaker 2: because that's one of my I guess specialty areas, SUSI,

711
00:31:39,400 --> 00:31:41,320
Speaker 2: too much protein is not good from a gut house

712
00:31:41,440 --> 00:31:44,479
Speaker 2: perspective either, because again you're displacing other important nutrients like

713
00:31:44,640 --> 00:31:48,040
Speaker 2: hole growin, carbohydrates and fibers. So if you're getting that

714
00:31:48,240 --> 00:31:51,800
Speaker 2: smelly protein induced gas where you're just eating too much

715
00:31:51,840 --> 00:31:54,280
Speaker 2: protein and your flats well horrible, you do not have

716
00:31:54,440 --> 00:31:58,280
Speaker 2: enough fiber and carbohydrate density in your diet as well.

717
00:31:58,360 --> 00:32:01,320
Speaker 2: So again, if your protein intakes fifty percent or upwards

718
00:32:01,320 --> 00:32:03,560
Speaker 2: of your overall diet, I think for the majority of people,

719
00:32:03,600 --> 00:32:05,640
Speaker 2: it's just far too much. It's not needed, and we've

720
00:32:05,640 --> 00:32:07,840
Speaker 2: sort of been conditioned by the media or or I

721
00:32:07,840 --> 00:32:10,960
Speaker 2: guess fitness trainers who really don't have the qualifications or

722
00:32:10,960 --> 00:32:15,040
Speaker 2: expertise to be recommending nutrition requirements to just go more

723
00:32:15,080 --> 00:32:16,960
Speaker 2: and more and more and harder heart or harder. It's

724
00:32:16,960 --> 00:32:21,120
Speaker 2: not necessarily needed for the majority of people, and I

725
00:32:21,160 --> 00:32:23,200
Speaker 2: don't think also, I think, you know, years ago, we

726
00:32:23,280 --> 00:32:25,440
Speaker 2: used to think that too much protein was really bad,

727
00:32:25,480 --> 00:32:27,400
Speaker 2: we'd impair our kidneys and that sort of thing. So

728
00:32:27,440 --> 00:32:29,480
Speaker 2: we have a lot of research now, particularly from a

729
00:32:29,480 --> 00:32:32,320
Speaker 2: sports nutrition perspective, Susie, to support that, you know, even

730
00:32:32,400 --> 00:32:34,360
Speaker 2: up to about three grams of protein. It's not going

731
00:32:34,440 --> 00:32:36,600
Speaker 2: to do too much from a health like a detrimental

732
00:32:36,640 --> 00:32:39,480
Speaker 2: health perspective. Of course, if you already have issues with

733
00:32:39,520 --> 00:32:41,400
Speaker 2: your kidneys, you need to be very careful about the

734
00:32:41,400 --> 00:32:44,440
Speaker 2: amount of protein that you have or other specific health conditions.

735
00:32:44,440 --> 00:32:47,200
Speaker 2: But for healthy adults, they can have up to three

736
00:32:47,240 --> 00:32:49,600
Speaker 2: grams of protein per kilo. I'm not saying they need

737
00:32:49,640 --> 00:32:51,959
Speaker 2: to or they should, but they can. The body can

738
00:32:52,000 --> 00:32:54,800
Speaker 2: safely sort of tolerate that level. When I was studying

739
00:32:54,920 --> 00:32:56,960
Speaker 2: and going to university Susie, I would have said, oh no,

740
00:32:57,040 --> 00:32:59,520
Speaker 2: that's terrible. Don't ever have that much, will impair your kidneys.

741
00:33:00,240 --> 00:33:02,360
Speaker 2: Have the research to show that it's not really detrimental

742
00:33:02,400 --> 00:33:04,840
Speaker 2: from a health perspective if you're a healthy adult to

743
00:33:04,880 --> 00:33:08,080
Speaker 2: begin with. But it's just not needed. So although you

744
00:33:07,880 --> 00:33:09,760
Speaker 2: might your body might be able to tolerate that amount,

745
00:33:09,800 --> 00:33:12,080
Speaker 2: your kidneys can clear it just fine. It's not needed.

746
00:33:12,080 --> 00:33:14,720
Speaker 2: And as I keep saying, you're displacing other important nutrients

747
00:33:14,720 --> 00:33:16,880
Speaker 2: in your diet if you're having a huge, you know,

748
00:33:16,920 --> 00:33:18,720
Speaker 2: protein load. And the other thing is if you're in

749
00:33:18,760 --> 00:33:21,360
Speaker 2: a larger body to begin with, I did say, you know,

750
00:33:21,400 --> 00:33:23,160
Speaker 2: sometimes I'll give my clients one point two to one

751
00:33:23,160 --> 00:33:24,960
Speaker 2: point five. I'm not going to give someone one point

752
00:33:24,960 --> 00:33:27,360
Speaker 2: five grams of protein if they weigh two hundred kilos,

753
00:33:27,360 --> 00:33:29,160
Speaker 2: if they weigh one hundred and fifty kilos, So the

754
00:33:29,200 --> 00:33:31,280
Speaker 2: goal should really be based on your body weight, or

755
00:33:31,320 --> 00:33:33,400
Speaker 2: if you're in a larger body, should be based on

756
00:33:33,440 --> 00:33:36,239
Speaker 2: the body weight that you're aiming to achieve, or just

757
00:33:36,280 --> 00:33:38,120
Speaker 2: based on your lean muscle mass. So a lot of

758
00:33:38,200 --> 00:33:40,400
Speaker 2: the times we don't need to calculate protein based on

759
00:33:40,480 --> 00:33:42,520
Speaker 2: fat and lean muscle mass. So if you're in a

760
00:33:42,600 --> 00:33:45,040
Speaker 2: larger body, particularly over about one hundred kilos, i'd be

761
00:33:45,120 --> 00:33:48,440
Speaker 2: aiming for that protein requirement. Say what your goal weight is,

762
00:33:48,480 --> 00:33:51,040
Speaker 2: whether it's seventy kilos or eighty kilos, go you know,

763
00:33:51,120 --> 00:33:53,800
Speaker 2: eighty kilos by one point two grams of protein or

764
00:33:53,840 --> 00:33:55,680
Speaker 2: something like that. You don't have to if you're in

765
00:33:55,680 --> 00:33:57,600
Speaker 2: a body that's one hundred and fifty kilos, I wouldn't

766
00:33:57,600 --> 00:33:59,520
Speaker 2: be going one hundred and fifty kilos by one point

767
00:33:59,560 --> 00:34:01,760
Speaker 2: five gram protein because you're going to have a really

768
00:34:01,840 --> 00:34:04,000
Speaker 2: really hard time getting that in. So that's I think

769
00:34:04,000 --> 00:34:06,320
Speaker 2: another important point. It really does come down to the

770
00:34:06,360 --> 00:34:08,520
Speaker 2: body size to begin with as well. When we're thinking

771
00:34:08,560 --> 00:34:11,560
Speaker 2: about protein requirements and again great plugs for you know

772
00:34:11,560 --> 00:34:14,360
Speaker 2: sports titians as well. This is really their area of expertise.

773
00:34:14,400 --> 00:34:16,520
Speaker 2: If you're confused about how much you should be eating,

774
00:34:16,840 --> 00:34:19,040
Speaker 2: Absolutely a great time of year to go and touch

775
00:34:19,040 --> 00:34:20,520
Speaker 2: base with a local sports dietitian.

776
00:34:22,160 --> 00:34:23,600
Speaker 1: All right, lean and well. That brings us to the

777
00:34:23,680 --> 00:34:25,960
Speaker 1: end of the Nutrition Couch for another week.

778
00:34:26,160 --> 00:34:27,240
Speaker 2: If you haven't done.

779
00:34:27,040 --> 00:34:29,600
Speaker 1: So already, don't forget to subscribe to have us delivered

780
00:34:29,600 --> 00:34:32,239
Speaker 1: to your inbox each Sunday morning. And if you're new

781
00:34:32,320 --> 00:34:35,440
Speaker 1: to the Nutrition Couch in twenty twenty two, welcome and

782
00:34:35,480 --> 00:34:37,799
Speaker 1: we look forward to hearing from you throughout the year.

783
00:34:38,200 --> 00:34:40,799
Speaker 1: We have our Instagram and Facebook sites running for any

784
00:34:40,800 --> 00:34:43,960
Speaker 1: feedback or questions at the Nutrition Couch podcast and we

785
00:34:44,000 --> 00:34:46,600
Speaker 1: will see you bright in early same time, same place

786
00:34:46,640 --> 00:34:49,120
Speaker 1: next Sunday. Thanks for listening, Catch you guys next week.

787
00:35:00,000 --> 00:35:02,240
Speaker 1: Amparts the st