1 00:00:00,800 --> 00:00:03,279 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome 2 00:00:03,320 --> 00:00:06,000 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,040 --> 00:00:09,400 Speaker 1: Australia's leading dietitians, bringing you everything that is new in 4 00:00:09,400 --> 00:00:13,000 Speaker 1: the world of nutrition, diets and good food. From the 5 00:00:13,039 --> 00:00:17,400 Speaker 1: Nutrition Couch Today, Secrets of the Slim. What do we 6 00:00:17,560 --> 00:00:21,240 Speaker 1: know about long term successful dietis who manage to not 7 00:00:21,280 --> 00:00:24,800 Speaker 1: only lose weight but keep it off long term. We 8 00:00:24,840 --> 00:00:28,320 Speaker 1: look at the research database that is predictive of weight 9 00:00:28,360 --> 00:00:31,600 Speaker 1: loss success long term. We discussed the concept of being 10 00:00:31,720 --> 00:00:35,720 Speaker 1: overweight but undernourished, a product review of the week as 11 00:00:35,760 --> 00:00:39,360 Speaker 1: at a Whole Food protein bar, and talking about protein. 12 00:00:39,440 --> 00:00:42,800 Speaker 1: Our listener question is about how much protein is too 13 00:00:42,960 --> 00:00:46,320 Speaker 1: much and can it be dangerous to overdo it? But 14 00:00:46,520 --> 00:00:50,120 Speaker 1: to kick us off this episode, we spend a little 15 00:00:50,120 --> 00:00:52,040 Speaker 1: bit of time thinking about what was some great themes 16 00:00:52,080 --> 00:00:56,000 Speaker 1: to start a new year, and rather than discuss resolutions 17 00:00:56,120 --> 00:01:00,720 Speaker 1: and extreme health programming, we thought it be interesting to 18 00:01:00,720 --> 00:01:02,920 Speaker 1: talk about some goals and so LeeAnne, I know you 19 00:01:03,000 --> 00:01:05,120 Speaker 1: had a little bit of a think about your goals 20 00:01:05,120 --> 00:01:07,160 Speaker 1: for twenty twenty two and I was pretty impressed that 21 00:01:07,160 --> 00:01:08,759 Speaker 1: you were very bang bang bang. I had to think 22 00:01:08,760 --> 00:01:11,360 Speaker 1: a bit more about mine, but what is going to 23 00:01:11,400 --> 00:01:13,760 Speaker 1: happen in the world of Leanne in twenty twenty two. 24 00:01:14,040 --> 00:01:16,360 Speaker 2: One of my first goals I did say I was 25 00:01:16,360 --> 00:01:18,320 Speaker 2: going to My first goal was just survived bytherhood and 26 00:01:18,360 --> 00:01:20,840 Speaker 2: new went let's call it thrive. So my goal was 27 00:01:20,880 --> 00:01:23,040 Speaker 2: just thrive in motherhood. I love the positive spin that 28 00:01:23,080 --> 00:01:25,399 Speaker 2: you put on there for miss Susie, so that's my 29 00:01:25,480 --> 00:01:27,880 Speaker 2: first goal is to get through with bub and Hubby. 30 00:01:27,959 --> 00:01:31,280 Speaker 2: It's for the first year of being new parents. Secondary 31 00:01:31,319 --> 00:01:34,520 Speaker 2: goal we hope to have either built or made some 32 00:01:34,880 --> 00:01:38,560 Speaker 2: substantial progress towards our dream house built. And thirdly, I 33 00:01:38,600 --> 00:01:40,520 Speaker 2: would like to continue to host events. So I actually 34 00:01:40,600 --> 00:01:43,000 Speaker 2: ran my very first event last year in Brisbane Susie 35 00:01:43,240 --> 00:01:46,400 Speaker 2: in the middle of some lockdowns and had quite a 36 00:01:46,400 --> 00:01:49,200 Speaker 2: few people registered for Sydney and Melbourne based events as well. 37 00:01:49,240 --> 00:01:51,280 Speaker 2: So it was the empower of Nourish and sustained event 38 00:01:51,320 --> 00:01:54,160 Speaker 2: for women. I absolutely loved it. I thrived for it 39 00:01:54,160 --> 00:01:56,040 Speaker 2: was an amazing day, but I just couldn't quite make 40 00:01:56,040 --> 00:01:57,920 Speaker 2: it to Sydney and Melbourne between all of the lockdowns. 41 00:01:58,000 --> 00:02:00,800 Speaker 2: So my goal for this year, pending what happens with 42 00:02:01,400 --> 00:02:03,680 Speaker 2: you know, fingers Cross everything goes well, things continue to 43 00:02:03,760 --> 00:02:05,440 Speaker 2: open back up a story. It gets on top of 44 00:02:05,640 --> 00:02:07,880 Speaker 2: coronavirus and that sort of thing. I would love to 45 00:02:08,120 --> 00:02:09,919 Speaker 2: continue to host some events this year. 46 00:02:10,000 --> 00:02:12,600 Speaker 1: I like that idea, and I think that you've got 47 00:02:12,600 --> 00:02:14,240 Speaker 1: me thinking about how good it will be when we 48 00:02:14,280 --> 00:02:16,320 Speaker 1: finally can come together and actually do some things for 49 00:02:16,360 --> 00:02:18,760 Speaker 1: the nutrition couch. That that's something I'm going to write 50 00:02:18,800 --> 00:02:20,840 Speaker 1: down on my goals, you know. I think the thing 51 00:02:20,880 --> 00:02:23,840 Speaker 1: with goals in the psychology research is that outcome is 52 00:02:23,840 --> 00:02:27,400 Speaker 1: significantly more likely when goals are documented and reviewed regularly. 53 00:02:27,680 --> 00:02:29,839 Speaker 1: So another little trick is to touch base with someone, 54 00:02:29,840 --> 00:02:32,919 Speaker 1: whether it's a coach or a colleague or a professional 55 00:02:32,960 --> 00:02:36,520 Speaker 1: mentor maybe it's you an eilien, to actually document those 56 00:02:36,560 --> 00:02:38,520 Speaker 1: goals and come back and check on progress through the year. 57 00:02:38,600 --> 00:02:40,280 Speaker 1: So that's another little trick when it comes to goal 58 00:02:40,320 --> 00:02:42,919 Speaker 1: attainment and what the research shows. But in terms, I 59 00:02:43,040 --> 00:02:45,200 Speaker 1: usually have a goal list a mile long. But I 60 00:02:45,200 --> 00:02:47,600 Speaker 1: think I'm just overwhelmed in general after the past couple 61 00:02:47,639 --> 00:02:49,040 Speaker 1: of years. So it's taken me a little while to 62 00:02:49,440 --> 00:02:52,040 Speaker 1: get a couple going. But definitely we need to move. 63 00:02:52,680 --> 00:02:54,880 Speaker 1: Chris and I have been discussing moving for I reckon 64 00:02:54,960 --> 00:02:57,880 Speaker 1: five years and we finally agreed that it is time. 65 00:02:58,000 --> 00:03:00,760 Speaker 1: So definitely that's on my listening series to to get 66 00:03:00,800 --> 00:03:04,000 Speaker 1: a home that's a little bit more family friendly. I 67 00:03:04,080 --> 00:03:06,800 Speaker 1: need a new website. I have needed a new website 68 00:03:06,800 --> 00:03:08,880 Speaker 1: for a long time. You may think that going and 69 00:03:08,880 --> 00:03:12,080 Speaker 1: getting professional photographs and designing a website might be glamorous. 70 00:03:12,120 --> 00:03:14,960 Speaker 1: I can't stand any of it, including the photographs. But 71 00:03:15,040 --> 00:03:17,200 Speaker 1: this has to happen because my tech is so out 72 00:03:17,240 --> 00:03:20,000 Speaker 1: of date. So that I'm definitely documenting that to the 73 00:03:20,080 --> 00:03:22,800 Speaker 1: Nutrition Couch and listeners and to Yulian. That is on 74 00:03:22,840 --> 00:03:25,080 Speaker 1: my goal list, and I am really keen for us 75 00:03:25,080 --> 00:03:27,920 Speaker 1: to get together and do some great social media content 76 00:03:28,080 --> 00:03:30,160 Speaker 1: for our listeners. So as soon as we can break 77 00:03:30,200 --> 00:03:32,200 Speaker 1: down those borders and get and do some promotions for 78 00:03:32,240 --> 00:03:34,040 Speaker 1: the Nutrition Couch, that's pretty high on the top of 79 00:03:34,040 --> 00:03:36,360 Speaker 1: my goal list as well. So I'll commit to three 80 00:03:36,760 --> 00:03:39,120 Speaker 1: and let's come back and checking on our word of 81 00:03:39,160 --> 00:03:42,680 Speaker 1: the year, of course, yours was I can't remember mine's energy. 82 00:03:42,720 --> 00:03:44,080 Speaker 3: What's yours word of the year. 83 00:03:44,200 --> 00:03:45,760 Speaker 2: I was going to say thrive, but I don't think 84 00:03:45,760 --> 00:03:46,720 Speaker 2: it is. Let me just check. 85 00:03:46,760 --> 00:03:48,400 Speaker 1: That's not very good, isn't it. We can't remember a 86 00:03:48,400 --> 00:03:48,920 Speaker 1: week later. 87 00:03:49,120 --> 00:03:53,200 Speaker 2: Yours's energy in mine gross growth. Mine was growth the 88 00:03:53,280 --> 00:03:55,520 Speaker 2: year of growth, and my goals are in alignment with. 89 00:03:55,520 --> 00:03:56,720 Speaker 1: That, yeah as well, which is us. 90 00:03:56,800 --> 00:03:57,720 Speaker 2: Yeah. So that's how goals. 91 00:03:57,880 --> 00:03:59,720 Speaker 1: You've heard it here. First, we're committing and we will 92 00:03:59,760 --> 00:04:01,720 Speaker 1: touch based regularly, particularly on the word of the year, 93 00:04:01,760 --> 00:04:04,960 Speaker 1: and see how everyone's going. But okay, that's enough about 94 00:04:05,000 --> 00:04:07,200 Speaker 1: us really, because we're here to talk about topics set 95 00:04:07,200 --> 00:04:11,040 Speaker 1: of interest to you, and so one of the areas 96 00:04:11,160 --> 00:04:14,280 Speaker 1: that we thought might be quite interesting to our listeners 97 00:04:14,520 --> 00:04:17,360 Speaker 1: is that we speak a lot on the podcast about 98 00:04:17,560 --> 00:04:21,599 Speaker 1: weight control, even weight loss, And what we haven't spoken 99 00:04:21,640 --> 00:04:25,479 Speaker 1: about yet, Leanne, is that there's a really long term, 100 00:04:26,000 --> 00:04:31,039 Speaker 1: strong database of successful weight loss in the US and 101 00:04:31,080 --> 00:04:33,760 Speaker 1: it's known as the National Weight Control Registry, and it's 102 00:04:33,839 --> 00:04:38,720 Speaker 1: run by a respected obesity researcher, Arena Wing, and she 103 00:04:38,839 --> 00:04:42,080 Speaker 1: started that back in nineteen ninety four, and basically it 104 00:04:42,200 --> 00:04:45,000 Speaker 1: tracks a group of Americans who have lost a significant 105 00:04:45,000 --> 00:04:48,320 Speaker 1: amount of weight I want to say, twenty kilos and kept. 106 00:04:48,120 --> 00:04:49,200 Speaker 2: It on average of thirty three. 107 00:04:49,320 --> 00:04:51,000 Speaker 1: Oh, there you go. Because they keep coming back to 108 00:04:51,040 --> 00:04:54,120 Speaker 1: the data set and relooking at these people every five 109 00:04:54,200 --> 00:04:56,640 Speaker 1: years or so so it's a really strong set of data. 110 00:04:56,720 --> 00:04:59,400 Speaker 1: And basically they've picked out some of the key behavioral 111 00:04:59,440 --> 00:05:01,560 Speaker 1: habits of people who lose weight and keep it off 112 00:05:01,600 --> 00:05:04,039 Speaker 1: long term, and the data is really strong. It's a 113 00:05:04,120 --> 00:05:08,120 Speaker 1: really strong research quality. And what I even love Morleyan 114 00:05:08,360 --> 00:05:11,479 Speaker 1: is that the actual recommendations are so simple. There's no 115 00:05:11,600 --> 00:05:17,560 Speaker 1: extreme diets, there's no restrictive programs, there's no special shakes 116 00:05:17,640 --> 00:05:21,720 Speaker 1: or products. These are the key identified variables of people 117 00:05:21,720 --> 00:05:24,279 Speaker 1: who successfully lose a significant amount of weight and keep 118 00:05:24,279 --> 00:05:26,680 Speaker 1: it off. So first of all, they are committed to it. 119 00:05:26,800 --> 00:05:29,960 Speaker 1: Engage in very high levels of physical activity at least 120 00:05:30,040 --> 00:05:32,760 Speaker 1: an hour a day, So forget just getting a few 121 00:05:32,760 --> 00:05:35,200 Speaker 1: steps in, forgets doing a little woltz around the block. 122 00:05:35,320 --> 00:05:39,040 Speaker 1: It's really high commitment to maintaining muscle mass, keeping their 123 00:05:39,120 --> 00:05:41,559 Speaker 1: energy burn going at least an hour a day every 124 00:05:41,680 --> 00:05:45,440 Speaker 1: day of physical activity. They eat a calorie controlled, low 125 00:05:45,520 --> 00:05:48,000 Speaker 1: fat diet. Now, straight away people are going to be saying, oh, 126 00:05:48,040 --> 00:05:49,000 Speaker 1: low fat's not good. 127 00:05:49,040 --> 00:05:50,440 Speaker 3: But at the end of the day it comes back. 128 00:05:50,440 --> 00:05:53,680 Speaker 1: It appears to weight control, comes back to calorie control. 129 00:05:53,880 --> 00:05:56,239 Speaker 1: They do eat breakfast regularly. Now I know in recent 130 00:05:56,320 --> 00:06:00,320 Speaker 1: years there's been a growing evidence base around fast and 131 00:06:00,320 --> 00:06:03,839 Speaker 1: extending that overnight fast. But in this particular cohort of people, 132 00:06:04,000 --> 00:06:07,240 Speaker 1: definitely breakfast is is implicated in weight control. They keep 133 00:06:07,240 --> 00:06:08,320 Speaker 1: a close eye on the scales. 134 00:06:08,360 --> 00:06:08,600 Speaker 2: Land. 135 00:06:08,680 --> 00:06:11,200 Speaker 1: Now, we definitely are not encouraging people to become obsessed 136 00:06:11,200 --> 00:06:13,919 Speaker 1: with the scales, but certainly it seems that keeping an 137 00:06:13,960 --> 00:06:16,320 Speaker 1: eye on weight before it creeps up again is a 138 00:06:16,400 --> 00:06:18,680 Speaker 1: key part of this. Weighing once or twice each week 139 00:06:18,960 --> 00:06:21,880 Speaker 1: ensures that those scales don't creep up long term. And 140 00:06:22,200 --> 00:06:25,880 Speaker 1: probably the one variable that I find of most interest 141 00:06:26,480 --> 00:06:27,960 Speaker 1: and one of the key things I see with my 142 00:06:28,040 --> 00:06:30,799 Speaker 1: own clients yan people who have lost a significant amount 143 00:06:30,839 --> 00:06:33,599 Speaker 1: of weight and kept it off. They maintain a consistent 144 00:06:33,680 --> 00:06:37,440 Speaker 1: pattern of eating all the time. So basically this tells 145 00:06:37,480 --> 00:06:39,440 Speaker 1: me Land they're not on a diet or they're not 146 00:06:39,480 --> 00:06:42,239 Speaker 1: off it. They're always kind of on it. And whilst 147 00:06:42,279 --> 00:06:44,599 Speaker 1: there may be special occasion meals or a birthday cake 148 00:06:44,640 --> 00:06:47,040 Speaker 1: here and there, they don't say, right, I'm having a 149 00:06:47,120 --> 00:06:50,040 Speaker 1: cheap day or a cheap period of time. They keep 150 00:06:50,040 --> 00:06:52,720 Speaker 1: their diet consistent, so every day they eat breakfast, they 151 00:06:52,760 --> 00:06:55,440 Speaker 1: try and add the vegetable bulk in most of the time, 152 00:06:55,600 --> 00:06:57,599 Speaker 1: they keep an eye on the calories. So I think 153 00:06:57,800 --> 00:06:59,839 Speaker 1: that is a really pertinent take home point, particularly at 154 00:06:59,839 --> 00:07:02,080 Speaker 1: this time of year and we've had a lot of celebrations. 155 00:07:02,320 --> 00:07:04,520 Speaker 1: It's not a matter of being on a diet and 156 00:07:04,560 --> 00:07:07,640 Speaker 1: off it. It's about being consistent most of the time. 157 00:07:08,240 --> 00:07:12,000 Speaker 1: So I love those tips because they're evidence based, they're easy, 158 00:07:12,440 --> 00:07:14,760 Speaker 1: but it's all about that consistency. And as I said, 159 00:07:14,800 --> 00:07:16,960 Speaker 1: this is one of the strongest databases we've got that 160 00:07:17,040 --> 00:07:19,880 Speaker 1: looks at successful losers for one of a better description, 161 00:07:20,280 --> 00:07:21,840 Speaker 1: and I think we can all take something from that. 162 00:07:22,280 --> 00:07:24,400 Speaker 2: And I think it's really key to take home that 163 00:07:24,600 --> 00:07:27,840 Speaker 2: this database, which is huge research in America, Like, they 164 00:07:27,960 --> 00:07:31,280 Speaker 2: followed thousands of people, didn't they, Susie for I think 165 00:07:31,360 --> 00:07:34,000 Speaker 2: ten to twenty years. So really the research is it's 166 00:07:34,040 --> 00:07:37,680 Speaker 2: showing that, you know, we know that most diets don't work. 167 00:07:37,720 --> 00:07:39,600 Speaker 2: We know that most people who attempt to lose weight 168 00:07:39,680 --> 00:07:42,360 Speaker 2: are not successful. But this database has shown us that 169 00:07:42,400 --> 00:07:46,160 Speaker 2: there are approximately twenty percent of overweight individuals who were 170 00:07:46,280 --> 00:07:49,080 Speaker 2: successful at long term weight loss. Like, twenty percent is 171 00:07:49,160 --> 00:07:50,960 Speaker 2: not a lot, Susie like, it's kind of depressing when 172 00:07:50,960 --> 00:07:53,040 Speaker 2: you actually look at the research around people who are 173 00:07:53,080 --> 00:07:56,200 Speaker 2: successful with weight loss, but successful was defined in this 174 00:07:56,320 --> 00:07:59,640 Speaker 2: database as losing at least ten percent of your initial 175 00:07:59,640 --> 00:08:03,080 Speaker 2: body weight and maintaining that loss for at least a year. 176 00:08:03,400 --> 00:08:05,720 Speaker 2: So if you were one hundred killers that's getting down 177 00:08:05,720 --> 00:08:08,600 Speaker 2: to ninety kilos and maintaining that for at least a year, 178 00:08:08,760 --> 00:08:11,000 Speaker 2: then you would have been included in this data set. 179 00:08:11,080 --> 00:08:14,240 Speaker 2: But as Susi said, the data set has been continuously updated. 180 00:08:14,480 --> 00:08:17,440 Speaker 2: And what this National Weight Loss Control Registering now looks 181 00:08:17,440 --> 00:08:19,680 Speaker 2: at is of all of their members, and I think 182 00:08:19,680 --> 00:08:22,400 Speaker 2: there are thousands of them, they have lost an average 183 00:08:22,400 --> 00:08:25,880 Speaker 2: of thirty three kilos all up, and they have maintained 184 00:08:25,880 --> 00:08:29,440 Speaker 2: that loss for more than five years, which is very 185 00:08:29,560 --> 00:08:31,320 Speaker 2: very rare, and a lot of people can't say that 186 00:08:31,360 --> 00:08:33,760 Speaker 2: they're able to do that. So this wasn't somebody who 187 00:08:33,840 --> 00:08:36,320 Speaker 2: wanted to lose a couple of killers. Most of these people, 188 00:08:36,400 --> 00:08:39,160 Speaker 2: with an average of thirty three kilos, we're in that 189 00:08:39,760 --> 00:08:42,880 Speaker 2: you know, obese to sort of morbidly obese range. There 190 00:08:42,880 --> 00:08:46,040 Speaker 2: were very large, larger bodies to begin with. It wasn't 191 00:08:46,040 --> 00:08:47,760 Speaker 2: someone who just went, oh, I just want to drop 192 00:08:47,880 --> 00:08:49,880 Speaker 2: half address size or a couple of kilos, or lose 193 00:08:49,920 --> 00:08:52,240 Speaker 2: three kilos. By my birthday. These are people who had 194 00:08:52,240 --> 00:08:54,640 Speaker 2: some significant weight to lose, with an average of thirty 195 00:08:54,720 --> 00:08:57,360 Speaker 2: three kilos, But hats off to them. They did an 196 00:08:57,360 --> 00:09:00,560 Speaker 2: incredible job. They have maintained it for at least five years. 197 00:09:00,640 --> 00:09:02,600 Speaker 2: And I think, as you said, Susie, the most important 198 00:09:02,600 --> 00:09:05,480 Speaker 2: things were the regular movement. So it doesn't mean smashing 199 00:09:05,480 --> 00:09:07,280 Speaker 2: yourself for an hour in the gym every day. It 200 00:09:07,320 --> 00:09:09,160 Speaker 2: could just mean, for you know, going for an hour 201 00:09:09,200 --> 00:09:11,240 Speaker 2: walk each day, because if you have a desk job, 202 00:09:11,720 --> 00:09:13,240 Speaker 2: you were not going to get in the steps that 203 00:09:13,280 --> 00:09:16,480 Speaker 2: are needed to actually be helpful for movement and wet 204 00:09:16,480 --> 00:09:18,520 Speaker 2: loss long term. And I think the other important thing 205 00:09:18,640 --> 00:09:22,000 Speaker 2: was that their weekdays were just as consistent as their weekend. 206 00:09:22,040 --> 00:09:24,200 Speaker 2: They didn't do crazy things. They didn't go and have 207 00:09:24,240 --> 00:09:26,240 Speaker 2: a bottle of one on a Friday and a Saturday night. 208 00:09:26,240 --> 00:09:28,560 Speaker 2: They didn't go and eat out for breakfast on Saturday 209 00:09:28,600 --> 00:09:30,839 Speaker 2: and lunch on Saturday then had dinner out with their friends. 210 00:09:30,920 --> 00:09:34,360 Speaker 2: They were consistently in a good healthy breakfast, monitoring their 211 00:09:34,440 --> 00:09:37,320 Speaker 2: lunch intake, and they were monitoring and being accountable to 212 00:09:37,360 --> 00:09:40,160 Speaker 2: themselves or somebody else long term as well. And I 213 00:09:40,160 --> 00:09:42,760 Speaker 2: feel like that accountability whether you've got a coach, whether 214 00:09:42,800 --> 00:09:44,840 Speaker 2: it's like a family member and a loved one, that 215 00:09:44,920 --> 00:09:48,080 Speaker 2: accountability is something that is really really important for long 216 00:09:48,200 --> 00:09:50,600 Speaker 2: term success as well. And I love that this. You know, 217 00:09:50,640 --> 00:09:53,200 Speaker 2: we now have not now this research has been around 218 00:09:53,200 --> 00:09:55,360 Speaker 2: for a long time, but we have the research and 219 00:09:55,360 --> 00:09:58,680 Speaker 2: the evidence to prove that that accountability long term is 220 00:09:58,760 --> 00:10:00,760 Speaker 2: so so helpful. Just like a lot of people, you know, 221 00:10:00,800 --> 00:10:02,840 Speaker 2: they see their pt for years and years and years, 222 00:10:02,920 --> 00:10:04,720 Speaker 2: but they're actually not able to lose weight. They're getting 223 00:10:04,720 --> 00:10:07,679 Speaker 2: the accountability from an exercise perspective, but they're not getting 224 00:10:07,679 --> 00:10:10,760 Speaker 2: the accountability from a nutrition perspective. So this new year, 225 00:10:10,840 --> 00:10:13,120 Speaker 2: perhaps do something a little bit different, en lists the 226 00:10:13,120 --> 00:10:15,839 Speaker 2: help of a dietician, not for just one or two appointments, 227 00:10:15,840 --> 00:10:19,160 Speaker 2: perhaps from a natural coaching based perspective. We're working with 228 00:10:19,200 --> 00:10:22,160 Speaker 2: them on a longer term basis to keep yourself accountable 229 00:10:22,160 --> 00:10:25,360 Speaker 2: long term and making sure that you're actually following through 230 00:10:25,360 --> 00:10:27,400 Speaker 2: with a lot of these strategies long term. Remember, these 231 00:10:27,400 --> 00:10:30,120 Speaker 2: people lost an average of thirty three kilos, but it 232 00:10:30,200 --> 00:10:32,120 Speaker 2: took them five years. So if your goal is to 233 00:10:32,160 --> 00:10:34,600 Speaker 2: lose ten twenty thirty kilos, you're not going to do 234 00:10:34,600 --> 00:10:36,800 Speaker 2: it in an eight week program. So commit to something 235 00:10:36,840 --> 00:10:40,040 Speaker 2: that is long term and strategies that you can actually 236 00:10:40,040 --> 00:10:42,000 Speaker 2: see yourself doing long term. I think is the most 237 00:10:42,080 --> 00:10:43,600 Speaker 2: important message this year, SUSI. 238 00:10:43,760 --> 00:10:43,959 Speaker 3: It is. 239 00:10:44,080 --> 00:10:46,280 Speaker 1: It was ten thousand people in that database, so it's 240 00:10:46,360 --> 00:10:49,520 Speaker 1: quite substantial and significant. And as I said, I remember 241 00:10:49,559 --> 00:10:52,360 Speaker 1: this starter when I was studying back in the late nineties, 242 00:10:52,400 --> 00:10:55,440 Speaker 1: which shows how old I am really. But it's reassuring, 243 00:10:55,480 --> 00:10:57,600 Speaker 1: I think when it comes to being on the right 244 00:10:57,640 --> 00:10:59,320 Speaker 1: track with things, and I think the great the thing 245 00:10:59,360 --> 00:11:01,319 Speaker 1: I love most of all about those tips is that 246 00:11:01,360 --> 00:11:04,600 Speaker 1: they're all doable. You don't have to be strictly fasting dieting. Yes, 247 00:11:04,800 --> 00:11:07,120 Speaker 1: and that's you know what we've always said, and you're right. 248 00:11:07,360 --> 00:11:09,760 Speaker 1: If nothing else, if you make a commitment to us 249 00:11:09,760 --> 00:11:12,640 Speaker 1: starting the day with a decent breakfast and scheduling and 250 00:11:12,720 --> 00:11:15,560 Speaker 1: making activity a priority, you'll start the year on the 251 00:11:15,640 --> 00:11:17,400 Speaker 1: right track when it comes to your health long term. 252 00:11:17,520 --> 00:11:19,720 Speaker 2: I really like and appreciate that research as well, So 253 00:11:19,840 --> 00:11:22,400 Speaker 2: if anyone's interested in further let us know on our 254 00:11:22,400 --> 00:11:24,960 Speaker 2: social media at the Nutrition Couch podcast and we can 255 00:11:25,000 --> 00:11:27,319 Speaker 2: perhaps link that study up or put some more information 256 00:11:27,400 --> 00:11:29,880 Speaker 2: up there on social media for you guys. But moving 257 00:11:29,960 --> 00:11:33,080 Speaker 2: on to our next topic, Susie. It's a little bit controversial, 258 00:11:33,120 --> 00:11:35,240 Speaker 2: but I do think it deserves a discussion. And it's this, 259 00:11:35,559 --> 00:11:38,120 Speaker 2: I guess this topic, or this new concept around being 260 00:11:38,240 --> 00:11:41,960 Speaker 2: obese but also undernourished, So I guess the new nutrition 261 00:11:42,120 --> 00:11:45,320 Speaker 2: reality in twenty twenty two. It's not just about countries 262 00:11:45,360 --> 00:11:48,760 Speaker 2: having a problem with undernutrition or having a problem with obesity. 263 00:11:49,440 --> 00:11:51,520 Speaker 2: Countries have a problem with both these days. It's a 264 00:11:51,520 --> 00:11:54,199 Speaker 2: combination of both of these issues, and it's taking into 265 00:11:54,240 --> 00:11:56,960 Speaker 2: account things like changes to our food system where we 266 00:11:57,080 --> 00:12:00,640 Speaker 2: now have this increased availability of ultra process foods, which 267 00:12:00,640 --> 00:12:04,000 Speaker 2: are generally quite affordable. It's also linked to an increase 268 00:12:04,040 --> 00:12:07,400 Speaker 2: in weight gain, but without the nutrients usually associated with 269 00:12:07,480 --> 00:12:10,280 Speaker 2: taking in more calories. So we're eating more calories, but 270 00:12:10,320 --> 00:12:13,240 Speaker 2: we're getting less nutrients. And I had a I guess, 271 00:12:13,240 --> 00:12:15,480 Speaker 2: an interesting sort of client case study that I wanted 272 00:12:15,520 --> 00:12:17,560 Speaker 2: to sort of talk through because in my past my 273 00:12:17,600 --> 00:12:19,680 Speaker 2: clients said, I've always been able to lose weight, but 274 00:12:19,720 --> 00:12:21,880 Speaker 2: I've never felt great, so I've never actually been able 275 00:12:21,920 --> 00:12:24,800 Speaker 2: to maintain it. So she did that what's called sort 276 00:12:24,840 --> 00:12:26,599 Speaker 2: of the flexible dieting, so she put herself in a 277 00:12:26,640 --> 00:12:29,520 Speaker 2: calorie deficits she counted her calories, but she essentially was 278 00:12:29,559 --> 00:12:32,560 Speaker 2: focusing on foods that were super low calorie, like diet 279 00:12:32,600 --> 00:12:35,240 Speaker 2: type foods. So she ate a lot of Dunk food, 280 00:12:35,280 --> 00:12:37,040 Speaker 2: a lot of diet coke, a lot of like sugar 281 00:12:37,080 --> 00:12:39,080 Speaker 2: free jellies and chocolates and that sort of thing. So 282 00:12:39,400 --> 00:12:42,080 Speaker 2: filled her up relatively okay because there were really low 283 00:12:42,120 --> 00:12:44,440 Speaker 2: calorie products. She lost weight and she got down to 284 00:12:44,480 --> 00:12:46,960 Speaker 2: her quote unquote goals, but she felt horrible. She had 285 00:12:46,960 --> 00:12:49,120 Speaker 2: a lot of nutrient deficiency. She was low in iron 286 00:12:49,160 --> 00:12:51,360 Speaker 2: low and B twelve. Her energy was crap, and her 287 00:12:51,440 --> 00:12:53,240 Speaker 2: muscle mass like she just she said, I looked in 288 00:12:53,280 --> 00:12:55,960 Speaker 2: the mirror, and although I looked like I'd lost weight, 289 00:12:56,040 --> 00:12:58,079 Speaker 2: I didn't feel good. I felt weak. I didn't I 290 00:12:58,120 --> 00:13:01,080 Speaker 2: didn't have the strong tone looks that I wanted. So 291 00:13:01,960 --> 00:13:03,920 Speaker 2: after working with me for twelve weeks, she lost a 292 00:13:04,000 --> 00:13:06,120 Speaker 2: very similar amount of weight, and each time she would 293 00:13:06,160 --> 00:13:08,400 Speaker 2: rebound back in between, she would regain the weight again 294 00:13:08,480 --> 00:13:10,719 Speaker 2: because you know, she'd get stick accounting the calories. She 295 00:13:10,760 --> 00:13:12,560 Speaker 2: gets stick of eating, you know, drinking the diet coke 296 00:13:12,600 --> 00:13:14,800 Speaker 2: and having the two minute noodles and that sort of thing, 297 00:13:14,880 --> 00:13:16,440 Speaker 2: or the cupp of soups all day long. She just 298 00:13:16,440 --> 00:13:18,920 Speaker 2: wanted to, you know, eat some better food. So working 299 00:13:18,920 --> 00:13:20,720 Speaker 2: with me for twelve weeks, she lost a similar amount 300 00:13:20,720 --> 00:13:23,000 Speaker 2: of weight, but she was amazed at a how different 301 00:13:23,040 --> 00:13:25,400 Speaker 2: she felt and b how different she looked. So she 302 00:13:25,520 --> 00:13:27,880 Speaker 2: had a lot more energy. And because we were focusing 303 00:13:27,920 --> 00:13:30,240 Speaker 2: on proper training and that regular sort of spread of 304 00:13:30,280 --> 00:13:33,160 Speaker 2: protein throughout the day, metabolically, we were supporting her a 305 00:13:33,160 --> 00:13:35,079 Speaker 2: lot more, and we were focusing on more nutrients and 306 00:13:35,880 --> 00:13:37,920 Speaker 2: whole foods as well. So yeah, she was eating a 307 00:13:37,920 --> 00:13:40,880 Speaker 2: similar amount of calories, but the macro nutrient and the 308 00:13:40,960 --> 00:13:43,360 Speaker 2: micronutrient profile of the foods that she was eating was 309 00:13:43,440 --> 00:13:46,079 Speaker 2: very different. So as an example, you know, her previous 310 00:13:46,360 --> 00:13:48,240 Speaker 2: lunch option would have been like a cup of soup 311 00:13:48,360 --> 00:13:50,720 Speaker 2: or some two minute noodles, a diet coke to fill 312 00:13:50,720 --> 00:13:52,719 Speaker 2: her up, and maybe like a sugar free chocolate or 313 00:13:52,760 --> 00:13:54,400 Speaker 2: something like that. That would have been a lunch shoozy, 314 00:13:54,720 --> 00:13:56,840 Speaker 2: whereas you know, we are now doing things like she's 315 00:13:56,880 --> 00:13:59,720 Speaker 2: having say a chicken rap with a piece of fruit, 316 00:13:59,840 --> 00:14:02,200 Speaker 2: or one or two squares of just normal quality chocolate, 317 00:14:02,280 --> 00:14:05,080 Speaker 2: not sugar free or anything like that, but like similar 318 00:14:05,120 --> 00:14:08,240 Speaker 2: sort of calories, but the nutrient profile is very different. 319 00:14:08,320 --> 00:14:10,560 Speaker 2: So I think it's important to understand that it's not 320 00:14:10,640 --> 00:14:13,199 Speaker 2: just about the food we eat and the calories. Of course, 321 00:14:13,200 --> 00:14:15,080 Speaker 2: to lose weight, we need to be in a calorie deficit, 322 00:14:15,200 --> 00:14:17,800 Speaker 2: but the nutrient profile of the foods that we eat 323 00:14:18,120 --> 00:14:20,280 Speaker 2: absolutely matters as well, and I think so many of 324 00:14:20,360 --> 00:14:22,760 Speaker 2: us are just trying to find the lowest calorie product, 325 00:14:23,040 --> 00:14:25,800 Speaker 2: forgetting that the lowest calorie products often are the most 326 00:14:25,880 --> 00:14:28,320 Speaker 2: nutrient poor as well. So we end up with this 327 00:14:28,400 --> 00:14:31,280 Speaker 2: concept over time where we're just missing a lot of 328 00:14:31,320 --> 00:14:34,600 Speaker 2: the micronutrients in our diet. Because our micro nutrients, our vitamins, 329 00:14:34,640 --> 00:14:38,680 Speaker 2: our minerals, our antioxidants, our phytochemicals are just as important, 330 00:14:38,680 --> 00:14:41,640 Speaker 2: if not more important, than our overall macronutrients and our 331 00:14:41,680 --> 00:14:43,960 Speaker 2: calories as well. Everyone's obsessed with our calories and our 332 00:14:44,000 --> 00:14:47,680 Speaker 2: macros forgetting completely about our micronutrients and important things such 333 00:14:47,680 --> 00:14:50,200 Speaker 2: as fiber as well, which we know long term for 334 00:14:50,280 --> 00:14:53,120 Speaker 2: our gut health, our immunity, our mood, our mental health 335 00:14:53,280 --> 00:14:55,280 Speaker 2: are so incredibly important as well. 336 00:14:55,320 --> 00:14:58,040 Speaker 1: I think that I see this quite often with clients 337 00:14:58,040 --> 00:15:00,240 Speaker 1: when they send me their food diaries, and and it 338 00:15:00,280 --> 00:15:04,680 Speaker 1: will be quite healthy because they might be seeking out 339 00:15:05,200 --> 00:15:09,600 Speaker 1: salads in some cases when they're eating out or they've 340 00:15:09,640 --> 00:15:12,760 Speaker 1: purchased a meal or a meal kit from a supermarket. 341 00:15:12,800 --> 00:15:15,680 Speaker 1: But when you take a closer look at it, you're right, 342 00:15:15,720 --> 00:15:18,960 Speaker 1: it's missing those micro nutrients or just the volume of 343 00:15:20,120 --> 00:15:23,680 Speaker 1: bulk that comes from fresh food. So a classic example 344 00:15:23,720 --> 00:15:26,360 Speaker 1: is they might pick up a pre made salad at 345 00:15:26,360 --> 00:15:29,800 Speaker 1: a food court and it might seem quite healthy. So say, 346 00:15:29,840 --> 00:15:32,640 Speaker 1: for example, Lane, it's a chicken Greek salad. Now it 347 00:15:32,680 --> 00:15:35,040 Speaker 1: looks okay. There's a little bit of chicken there, though 348 00:15:35,200 --> 00:15:37,200 Speaker 1: probably not the volume. If you would make a chicken 349 00:15:37,240 --> 00:15:41,320 Speaker 1: salad at home, there's usually a dressing that's often not 350 00:15:41,480 --> 00:15:43,800 Speaker 1: the best kind of oil, and there might be a 351 00:15:43,800 --> 00:15:46,600 Speaker 1: little bit of tomato or a few cubes of cucumber. 352 00:15:46,720 --> 00:15:48,960 Speaker 1: But if your or eye were to make a salad, 353 00:15:49,080 --> 00:15:51,960 Speaker 1: it would contain several different types of salad ingredients. We 354 00:15:51,960 --> 00:15:54,840 Speaker 1: would use good quality extra version olive oil, we would 355 00:15:54,960 --> 00:15:57,800 Speaker 1: use a very lean type of chicken. So to me, 356 00:15:58,360 --> 00:16:02,720 Speaker 1: the difference is it can seem healthy, but it lacks 357 00:16:02,760 --> 00:16:07,160 Speaker 1: that nutrient density. And what we do know about health 358 00:16:07,200 --> 00:16:09,840 Speaker 1: and longevity is it comes down to nutrient density, and 359 00:16:09,880 --> 00:16:12,440 Speaker 1: in general, the meals that we prepare at home tend 360 00:16:12,440 --> 00:16:15,320 Speaker 1: to be much higher in that fresh food or I'm 361 00:16:15,360 --> 00:16:17,400 Speaker 1: just thinking another example. I had another food diy come 362 00:16:17,440 --> 00:16:21,280 Speaker 1: through and my client she had just had some lean 363 00:16:21,520 --> 00:16:24,600 Speaker 1: sort of sausages on the plate, but then she'd used 364 00:16:24,920 --> 00:16:28,240 Speaker 1: a fried vegetable chip that came from the freezer section 365 00:16:28,320 --> 00:16:30,360 Speaker 1: of the supermarket, and I think there was just some 366 00:16:30,440 --> 00:16:34,120 Speaker 1: salad leaves. So on the plate it looks recently healthy, 367 00:16:34,280 --> 00:16:38,680 Speaker 1: but the protein wasn't overly lean. Then the style of 368 00:16:38,680 --> 00:16:41,360 Speaker 1: sweet potato was processed, so you were losing a lot 369 00:16:41,360 --> 00:16:43,680 Speaker 1: of that nutrient quality that comes from say a fresh 370 00:16:43,720 --> 00:16:46,880 Speaker 1: sweet potato chip that you would make yourself. And then 371 00:16:47,400 --> 00:16:49,320 Speaker 1: the salad, well, it was a few sort of leavy 372 00:16:49,400 --> 00:16:52,280 Speaker 1: greens that was nowhere near sort of several different brightly 373 00:16:52,320 --> 00:16:56,240 Speaker 1: colored veggies. So she was perceiving it as being quite healthy, 374 00:16:56,600 --> 00:16:58,760 Speaker 1: and it was certainly healthier than a fast food meal, 375 00:16:59,320 --> 00:17:01,320 Speaker 1: but it didn't have anywhere near the bulk and the 376 00:17:01,400 --> 00:17:05,560 Speaker 1: nutrient density. And so that's where we want to really 377 00:17:05,600 --> 00:17:08,679 Speaker 1: focus on loading that up, because the truth is the 378 00:17:08,760 --> 00:17:11,480 Speaker 1: larger the body. So if you are carrying a significant 379 00:17:11,520 --> 00:17:13,280 Speaker 1: amount of weight, and you might be ninety one hundred 380 00:17:13,320 --> 00:17:17,040 Speaker 1: plus kilos, your energy demands and your nutrient demands are 381 00:17:17,080 --> 00:17:21,199 Speaker 1: slightly higher because your metabolism requires those key nutrients and 382 00:17:21,200 --> 00:17:23,720 Speaker 1: when we tick the box on all the vitamin B 383 00:17:23,840 --> 00:17:26,160 Speaker 1: that you need in the magnesium and the iron, several 384 00:17:26,240 --> 00:17:28,040 Speaker 1: of those would be lacking. And so if you're eating 385 00:17:28,080 --> 00:17:30,880 Speaker 1: like that more days than not, over time, you can 386 00:17:30,880 --> 00:17:32,680 Speaker 1: see how that does creep up on us. And that's 387 00:17:32,680 --> 00:17:35,879 Speaker 1: actually probably why when people see a dietician or they 388 00:17:35,880 --> 00:17:37,679 Speaker 1: start on a meal plan and they really commit to 389 00:17:37,720 --> 00:17:39,560 Speaker 1: some meal prep and eating really well for a couple 390 00:17:39,560 --> 00:17:42,280 Speaker 1: of weeks or even on something that we wouldn't normally endorse, 391 00:17:42,359 --> 00:17:45,280 Speaker 1: but so a detox or a diet reset, that's why 392 00:17:45,320 --> 00:17:47,480 Speaker 1: people feel so good because all of a sudden they're 393 00:17:47,560 --> 00:17:51,159 Speaker 1: loading their system with so much more vitamins and minerals 394 00:17:51,160 --> 00:17:53,400 Speaker 1: than they're used to getting. The body gets really excited 395 00:17:53,480 --> 00:17:57,040 Speaker 1: and feels great. So to me, it's about that real 396 00:17:57,119 --> 00:17:59,560 Speaker 1: focus on the nutrient density. And probably the easiest take 397 00:17:59,600 --> 00:18:01,960 Speaker 1: home tip, why would say leanne is the mantra we 398 00:18:02,040 --> 00:18:04,560 Speaker 1: use for gut health, which is getting thirty different varieties 399 00:18:04,600 --> 00:18:06,800 Speaker 1: of plant based foods in the diet per week. But 400 00:18:06,920 --> 00:18:08,560 Speaker 1: even you know, if you want to go hardcore and 401 00:18:08,600 --> 00:18:11,520 Speaker 1: try and do that almost daily. The effect on your 402 00:18:11,520 --> 00:18:14,320 Speaker 1: digestive system, your energy, and in terms of getting those 403 00:18:14,440 --> 00:18:17,879 Speaker 1: key nutrients with a wide range of safe seeds and 404 00:18:17,960 --> 00:18:21,479 Speaker 1: different types of good quality fats, and the more brightly 405 00:18:21,520 --> 00:18:23,760 Speaker 1: colored fresh fruit and vegetables the better, and just that 406 00:18:23,920 --> 00:18:28,080 Speaker 1: range of food instantly will significantly increase your nutrient intake. 407 00:18:28,119 --> 00:18:30,480 Speaker 1: And that's basically what makes us feel good on a 408 00:18:30,560 --> 00:18:31,280 Speaker 1: daily basis. 409 00:18:31,760 --> 00:18:34,320 Speaker 2: Definitely, I think that diversity is absolutely key, and there's 410 00:18:34,359 --> 00:18:38,159 Speaker 2: just no like, you cannot replicate home cooking like as 411 00:18:38,240 --> 00:18:40,399 Speaker 2: much as we try. You know, we can get you know, 412 00:18:40,480 --> 00:18:43,200 Speaker 2: a frozen meal or get some sort of macro portion 413 00:18:43,359 --> 00:18:46,520 Speaker 2: meal delivered from this new but I don't delivery service, 414 00:18:46,520 --> 00:18:49,639 Speaker 2: But we cannot ever replicate good quality initution that we 415 00:18:49,680 --> 00:18:51,800 Speaker 2: can make ourselves. So one of my tips of my clients, 416 00:18:51,840 --> 00:18:54,320 Speaker 2: and I work with a lot of sort of high corporate, busy, 417 00:18:54,520 --> 00:18:57,959 Speaker 2: high profile ladies, I'd say to them, you absolutely have 418 00:18:58,000 --> 00:18:59,920 Speaker 2: to commit to just making even if it's just breck 419 00:19:00,200 --> 00:19:02,600 Speaker 2: yourself each day or lunch yourself or dinner each day. 420 00:19:02,840 --> 00:19:05,080 Speaker 2: Like a lot of my ladies eat out quite a lot. Yes, 421 00:19:05,119 --> 00:19:07,280 Speaker 2: we look at great options and you know, better options 422 00:19:07,320 --> 00:19:10,439 Speaker 2: and they're previously choosing. But you cannot replace something that 423 00:19:10,480 --> 00:19:13,040 Speaker 2: you've bought from the shops with something that you've made yourself. 424 00:19:13,160 --> 00:19:15,240 Speaker 2: So I really do think that the commitment this year 425 00:19:15,240 --> 00:19:16,960 Speaker 2: should beat it to cook a little bit more at 426 00:19:16,960 --> 00:19:19,919 Speaker 2: home and have that understanding and appreciation of what's actually 427 00:19:19,960 --> 00:19:22,760 Speaker 2: going into a good quality meal as well, because as 428 00:19:22,760 --> 00:19:26,840 Speaker 2: you said, we're missing a lot of the antioxidants, of phytochemicals, 429 00:19:26,840 --> 00:19:29,520 Speaker 2: the different types of fibers that we're going to get 430 00:19:29,560 --> 00:19:32,720 Speaker 2: from just good quality nutrition and having a diverse mix 431 00:19:32,760 --> 00:19:35,399 Speaker 2: of recipes and foods in our diet versus what we 432 00:19:35,440 --> 00:19:37,760 Speaker 2: can pick up at the supermarket, which might look, you know, 433 00:19:37,840 --> 00:19:40,800 Speaker 2: and be quite quote unquote healthy on paper, but still 434 00:19:40,840 --> 00:19:43,000 Speaker 2: for our health long term, we're not really doing ourselves 435 00:19:43,000 --> 00:19:45,560 Speaker 2: many favors. So as many whole foods, as much color, 436 00:19:45,560 --> 00:19:48,600 Speaker 2: as much variety as possible as really where we need 437 00:19:48,600 --> 00:19:50,680 Speaker 2: to be beheading this new year. Put it that way, 438 00:19:51,280 --> 00:19:51,760 Speaker 2: all right. 439 00:19:51,920 --> 00:19:55,439 Speaker 1: Well, moving on from one area of nutrient density to 440 00:19:55,520 --> 00:19:57,840 Speaker 1: another in our product of the week, now, we know 441 00:19:57,920 --> 00:20:01,199 Speaker 1: that a lot of nutrition couch listens, big fans of 442 00:20:01,800 --> 00:20:04,400 Speaker 1: convenient snacks on the run, we get asked a lot 443 00:20:04,440 --> 00:20:08,639 Speaker 1: of questions about bars and particularly protein bars. And so 444 00:20:08,680 --> 00:20:11,280 Speaker 1: when we were chatting about the lineup today, you said 445 00:20:11,320 --> 00:20:13,480 Speaker 1: to me, Lean, I've got a bar that I really like, 446 00:20:13,560 --> 00:20:15,680 Speaker 1: and I actually hadn't seen it before, so it was 447 00:20:15,720 --> 00:20:19,280 Speaker 1: really interesting. I quickly tail tailed myself down to coals 448 00:20:19,320 --> 00:20:22,080 Speaker 1: and got my glasses on because how tiny are those labels? 449 00:20:22,560 --> 00:20:25,440 Speaker 1: Two I can't see half of the time. I got 450 00:20:25,480 --> 00:20:27,040 Speaker 1: the light out on the phone. The kids are going 451 00:20:27,080 --> 00:20:30,920 Speaker 1: to be so embarrassed soon. But anyway, these fantastic RX bars, 452 00:20:30,960 --> 00:20:32,640 Speaker 1: which you've been a fan of for a while. There's 453 00:20:32,680 --> 00:20:35,159 Speaker 1: all different varieties. They're in really beautiful, sort of brightly 454 00:20:35,200 --> 00:20:38,520 Speaker 1: colored packets. There's blueberry, mixed berry, chocolate, sea salt. The 455 00:20:38,520 --> 00:20:41,080 Speaker 1: ones I got were that I got the peanut butter. 456 00:20:41,680 --> 00:20:44,400 Speaker 1: I think there's several different ones, but a closer look 457 00:20:44,440 --> 00:20:48,119 Speaker 1: at the nutritionals it's quite strong. You like the taste 458 00:20:48,160 --> 00:20:51,399 Speaker 1: of them. But they're not Are they from America? Is 459 00:20:51,400 --> 00:20:52,280 Speaker 1: that where we get them from? 460 00:20:52,320 --> 00:20:54,720 Speaker 2: I first heard about them from my American cluts. Yeah, 461 00:20:54,760 --> 00:20:56,119 Speaker 2: so this is a couple of years ago now, but 462 00:20:56,119 --> 00:20:58,320 Speaker 2: they're actually in the Aussie market as well. So I 463 00:20:58,800 --> 00:21:02,080 Speaker 2: order mine from the you know, just an online health 464 00:21:02,119 --> 00:21:04,080 Speaker 2: food shop sort of thing. But as you discover, they're 465 00:21:04,080 --> 00:21:07,760 Speaker 2: actually popping up in coal some coals shopping centers these 466 00:21:07,840 --> 00:21:09,520 Speaker 2: days as well. So I think I think they are 467 00:21:09,560 --> 00:21:12,399 Speaker 2: an American product. But they're very, very strong nutritionally, and 468 00:21:12,520 --> 00:21:14,680 Speaker 2: they're really good in terms of travel wise. Whenever I travel, 469 00:21:14,680 --> 00:21:16,840 Speaker 2: I always just have them in my handbag. They're quite portable, 470 00:21:16,920 --> 00:21:19,000 Speaker 2: but I don't need to be refrigerated. And the best 471 00:21:19,000 --> 00:21:21,119 Speaker 2: thing is there is any six ingredients and they're all 472 00:21:21,160 --> 00:21:22,520 Speaker 2: whole food based or five. 473 00:21:22,480 --> 00:21:24,240 Speaker 1: Ingredients, and they write that on the front in quite 474 00:21:24,320 --> 00:21:26,600 Speaker 1: large writing, so if you need me like and can't 475 00:21:26,600 --> 00:21:28,800 Speaker 1: see the nutrition labels, that will help you. But the 476 00:21:28,840 --> 00:21:31,280 Speaker 1: bar's about fifty two grams, so there are decent size, 477 00:21:31,280 --> 00:21:33,040 Speaker 1: because that's the other thing, isn't it. Sometimes we pay 478 00:21:33,280 --> 00:21:35,639 Speaker 1: reasonable abouts of money and they're quite small, whereas this 479 00:21:35,680 --> 00:21:39,080 Speaker 1: is a good fifty two gram size, quite substantial. They 480 00:21:39,119 --> 00:21:42,000 Speaker 1: come in at about two hundred calories per serve total fat 481 00:21:42,000 --> 00:21:44,199 Speaker 1: seven grams. I'm just taking one variety, but this is 482 00:21:44,200 --> 00:21:47,679 Speaker 1: sort of a rough average. Twenty four grams of carbohydrate, 483 00:21:48,119 --> 00:21:51,439 Speaker 1: four grams of dietary fire backs sugars fifteen grams, but 484 00:21:51,560 --> 00:21:53,720 Speaker 1: keep in mind that's coming from the dates whereas it 485 00:21:53,720 --> 00:21:56,239 Speaker 1: includes zero added sugars, which is important and I think 486 00:21:56,320 --> 00:21:58,639 Speaker 1: land we will start to see a lot more labeling 487 00:21:58,640 --> 00:22:01,800 Speaker 1: here in Australia for added sugar versus naturally occurring and 488 00:22:01,880 --> 00:22:04,440 Speaker 1: twelve grams of protein, which I love because when I'm 489 00:22:04,480 --> 00:22:07,560 Speaker 1: recommending snack bars for my clients, I'm saying I want 490 00:22:07,560 --> 00:22:10,320 Speaker 1: a controlled amount of carbohydrate, I want minimal added sugars. 491 00:22:10,359 --> 00:22:12,760 Speaker 1: I normally say less than five grams per serve, and 492 00:22:12,800 --> 00:22:14,840 Speaker 1: I want at least five, if not closer to ten 493 00:22:14,920 --> 00:22:17,719 Speaker 1: of protein. And this is where the benefit comes from 494 00:22:17,760 --> 00:22:20,000 Speaker 1: a protein bar, and not all tick this box, so 495 00:22:20,040 --> 00:22:22,520 Speaker 1: it is really worth seeking out ones that do have 496 00:22:22,600 --> 00:22:25,720 Speaker 1: this similar macronutrient profile. But I love this, Like twelve 497 00:22:25,760 --> 00:22:28,000 Speaker 1: grams of protein and two hundred calories is kind of 498 00:22:28,000 --> 00:22:31,160 Speaker 1: my definition of a perfectly balanced snack land. So if 499 00:22:31,160 --> 00:22:33,400 Speaker 1: my client's brought this to me, I'd be like, yeah, 500 00:22:33,400 --> 00:22:35,600 Speaker 1: this is actually a great choice. It's gluten free, which 501 00:22:35,640 --> 00:22:37,800 Speaker 1: is a bonus because a lot of people are also 502 00:22:37,960 --> 00:22:41,240 Speaker 1: keen to go for gluten free snack products and I 503 00:22:41,280 --> 00:22:43,639 Speaker 1: have got them downstairs. I haven't tried them yet, but 504 00:22:43,680 --> 00:22:46,199 Speaker 1: I have to agree with you. The nutritional profile is 505 00:22:46,320 --> 00:22:48,920 Speaker 1: really strong. And if I was going to spend, if 506 00:22:48,920 --> 00:22:50,399 Speaker 1: I was going to spend that amount or have a 507 00:22:50,520 --> 00:22:52,880 Speaker 1: very small meal on the go, always traveling and wanted 508 00:22:52,880 --> 00:22:55,439 Speaker 1: a nutrition snack, I would absolutely agree. I think there 509 00:22:55,440 --> 00:22:58,359 Speaker 1: are a really strong one nutritionally, and I wouldn't have 510 00:22:58,400 --> 00:23:00,760 Speaker 1: a problem with my client opted for that late afternoon 511 00:23:00,800 --> 00:23:03,160 Speaker 1: with some veggie sticks or some berries. 512 00:23:03,000 --> 00:23:05,720 Speaker 2: And I love her. It's very transparent the marketing. The 513 00:23:05,840 --> 00:23:08,080 Speaker 2: ingredients are listed on the front. So the RX bar 514 00:23:08,200 --> 00:23:09,840 Speaker 2: that I've got in front of me is the mint 515 00:23:09,880 --> 00:23:12,400 Speaker 2: chocolate flavor. I quite like that one. So it's got 516 00:23:12,440 --> 00:23:16,080 Speaker 2: three egg whites, four almonds, six cashewes, two dates, and 517 00:23:16,119 --> 00:23:19,120 Speaker 2: no bs, which I think is a chiky little marketing thing. 518 00:23:19,200 --> 00:23:21,320 Speaker 2: And it's also got some mint and some natural flavors 519 00:23:21,359 --> 00:23:23,679 Speaker 2: and some sea salt and some cocoa powder in there 520 00:23:23,720 --> 00:23:26,080 Speaker 2: as well, just to make up the flavor of the 521 00:23:26,119 --> 00:23:28,920 Speaker 2: mint chocolate in there as well. So I really really 522 00:23:29,000 --> 00:23:30,880 Speaker 2: do like it. These are some of my favorite ones 523 00:23:30,880 --> 00:23:32,560 Speaker 2: in the market, just from the fact that it's completely 524 00:23:32,600 --> 00:23:35,240 Speaker 2: transparent and you understand every ingredient that's going in there, 525 00:23:35,720 --> 00:23:37,800 Speaker 2: and you know, I wouldn't hesitate to give these two, 526 00:23:37,840 --> 00:23:39,920 Speaker 2: you know, like a child or a grandparent or something 527 00:23:40,000 --> 00:23:41,600 Speaker 2: like that. But I will just make a point that 528 00:23:41,920 --> 00:23:44,360 Speaker 2: on the label it does say that it may contain, 529 00:23:45,040 --> 00:23:47,399 Speaker 2: you know, traces of peanuts, or it's made on manufacturing 530 00:23:47,400 --> 00:23:50,400 Speaker 2: equipment that also contains wheat. So if you have diagnosed 531 00:23:50,400 --> 00:23:52,560 Speaker 2: eal like disease, unfortunately, this is probably something that you 532 00:23:52,640 --> 00:23:55,560 Speaker 2: need to avoid because we can't guarantee that there's no 533 00:23:55,600 --> 00:23:58,199 Speaker 2: cross contamination. But if you're just following something like a 534 00:23:58,200 --> 00:24:00,480 Speaker 2: lower wheat or gluten diet, you'd be absolute fine with 535 00:24:00,520 --> 00:24:04,000 Speaker 2: these products. But there is that statement that the manufacturing 536 00:24:04,040 --> 00:24:07,280 Speaker 2: process does contain things like or may contain things like 537 00:24:07,440 --> 00:24:10,000 Speaker 2: nuts and milk and wheat, So if you do have 538 00:24:10,080 --> 00:24:12,879 Speaker 2: legitimate allergies, just probably be a little bit wary of 539 00:24:12,920 --> 00:24:14,960 Speaker 2: this as well. Because I think it is an American 540 00:24:15,000 --> 00:24:18,000 Speaker 2: product and out there labeling I'm always a little bit 541 00:24:18,040 --> 00:24:20,480 Speaker 2: more careful of compared to I think Australian labels do 542 00:24:20,600 --> 00:24:23,760 Speaker 2: quite well. So besides that, I really do enjoy this product, 543 00:24:23,760 --> 00:24:25,600 Speaker 2: and they're quite good, and they are decent size. As 544 00:24:25,640 --> 00:24:27,399 Speaker 2: you said, they're actually quite feeling. They can tie me 545 00:24:27,400 --> 00:24:30,000 Speaker 2: over very easily between meals or if I'm out and 546 00:24:30,040 --> 00:24:31,480 Speaker 2: about and I'm like, oh crap, I'm not going to 547 00:24:31,520 --> 00:24:33,480 Speaker 2: get home for lunch for an hour or two, I'm starving. 548 00:24:33,680 --> 00:24:36,240 Speaker 2: These are actually a really good, quite filling snack option. 549 00:24:36,520 --> 00:24:39,040 Speaker 1: So I paid four dollars for theming coals and I'm 550 00:24:39,040 --> 00:24:40,280 Speaker 1: just having a look and you may be able to 551 00:24:40,280 --> 00:24:43,040 Speaker 1: clarify this. So when I go to the website, it's 552 00:24:43,119 --> 00:24:45,000 Speaker 1: got them for twenty six dollars for twelve but I'm 553 00:24:45,040 --> 00:24:48,639 Speaker 1: assuming that's the American pricing, would I be right? And 554 00:24:48,640 --> 00:24:50,560 Speaker 1: then I'm just looking if we order them here. Just 555 00:24:50,600 --> 00:24:53,000 Speaker 1: in terms of shipping, so the healthy Lifeshop dot com, 556 00:24:53,000 --> 00:24:55,200 Speaker 1: this is just a quick scan, so they're selling them 557 00:24:55,240 --> 00:24:57,359 Speaker 1: on sale at the moment for two dollars eighty so 558 00:24:57,400 --> 00:24:59,639 Speaker 1: you can certainly shop around and get them in Australia 559 00:25:00,359 --> 00:25:03,160 Speaker 1: depending on shipping, but a reasonable cost if you buy 560 00:25:03,200 --> 00:25:04,960 Speaker 1: them in bulk. So that's the other thing if if 561 00:25:05,000 --> 00:25:07,240 Speaker 1: your budget conscious and want to minimize that, have a 562 00:25:07,240 --> 00:25:10,400 Speaker 1: shop around, because one, they do discount them quite frequently 563 00:25:10,480 --> 00:25:13,199 Speaker 1: in supermarket this kind of product, but in some of 564 00:25:13,240 --> 00:25:16,159 Speaker 1: the bigger supplement shops who are importing them, you might 565 00:25:16,160 --> 00:25:18,040 Speaker 1: get a pretty good deal. So they become quite cost 566 00:25:18,040 --> 00:25:18,800 Speaker 1: effective as well. 567 00:25:19,480 --> 00:25:21,880 Speaker 2: So they are not something that we would call cheap 568 00:25:21,960 --> 00:25:23,680 Speaker 2: or anything like that, but I think they are a 569 00:25:23,760 --> 00:25:26,160 Speaker 2: quality product and something I am very happy to spend 570 00:25:26,160 --> 00:25:27,919 Speaker 2: some money on and always have something in my handbag 571 00:25:28,000 --> 00:25:30,040 Speaker 2: or in my car, so they get a thumbs up 572 00:25:30,040 --> 00:25:31,000 Speaker 2: from me, Susie And the. 573 00:25:30,960 --> 00:25:32,760 Speaker 1: Other thing I've just thought of because I'm thinking of 574 00:25:32,880 --> 00:25:35,199 Speaker 1: what some clients or with feedback, we would get. So 575 00:25:35,240 --> 00:25:37,240 Speaker 1: I would have someone who would message me and say, well, 576 00:25:37,240 --> 00:25:40,080 Speaker 1: what's wrong with just having the almonds and just having 577 00:25:40,080 --> 00:25:43,000 Speaker 1: the piece of fruit, And I would say, absolutely, that 578 00:25:43,000 --> 00:25:45,520 Speaker 1: would be you're right, it's a fresh, natural food. But 579 00:25:45,600 --> 00:25:47,440 Speaker 1: the issue I have is that people often don't have 580 00:25:47,480 --> 00:25:49,840 Speaker 1: the fresh fruit or the almonds, or what happens is 581 00:25:49,840 --> 00:25:53,320 Speaker 1: they eat the whole bag of almonds. So we are 582 00:25:53,359 --> 00:25:56,880 Speaker 1: absolutely not saying that processed food or snack buzz are 583 00:25:57,040 --> 00:25:59,840 Speaker 1: better nutritionally than fresh food. What we're saying is it's 584 00:25:59,840 --> 00:26:02,280 Speaker 1: an option, and if you need something on the go, 585 00:26:02,440 --> 00:26:04,240 Speaker 1: or you find portion controls an issue, or you just 586 00:26:04,240 --> 00:26:06,600 Speaker 1: want to mix things up, that's where these products fit 587 00:26:06,640 --> 00:26:08,960 Speaker 1: into the diet. And it's about different options for different people. 588 00:26:09,240 --> 00:26:11,040 Speaker 2: And this is definitely it's something we would call a 589 00:26:11,080 --> 00:26:13,520 Speaker 2: process food, but it's not an ultra process food, like 590 00:26:13,560 --> 00:26:15,280 Speaker 2: some of the other snack bars out there are ultra 591 00:26:15,359 --> 00:26:17,640 Speaker 2: process where they've got a ton of different things. They're 592 00:26:17,680 --> 00:26:20,359 Speaker 2: really highly processed. You can't pronounce half the ingredients and 593 00:26:20,400 --> 00:26:22,399 Speaker 2: you really not draw what some of the things in 594 00:26:22,440 --> 00:26:24,480 Speaker 2: there are even doing in there or the purpose of them. 595 00:26:24,520 --> 00:26:26,520 Speaker 2: So I like that this brand is super transparent. You 596 00:26:26,520 --> 00:26:29,400 Speaker 2: know exactly what the ingredients are. They're all whole food based, 597 00:26:29,480 --> 00:26:31,359 Speaker 2: en sure, they're blended up and created into a bar, 598 00:26:31,520 --> 00:26:33,280 Speaker 2: So it's not you couldn't call it a whole food. 599 00:26:33,280 --> 00:26:34,919 Speaker 2: You'd call it a process food, but it's not an 600 00:26:35,000 --> 00:26:37,920 Speaker 2: ultra process food, which I think is an important distinction. 601 00:26:38,480 --> 00:26:41,439 Speaker 2: Absolutely thondful and then final segment of the shows Susie 602 00:26:41,520 --> 00:26:44,959 Speaker 2: running on this protein trend that we've got going on. 603 00:26:45,320 --> 00:26:47,720 Speaker 2: We had a listener question about how much protein should 604 00:26:47,760 --> 00:26:49,520 Speaker 2: I be having and what happens if we get too 605 00:26:49,560 --> 00:26:52,520 Speaker 2: much protein? So it's sort of like that question where 606 00:26:52,680 --> 00:26:54,480 Speaker 2: with how much protein should I have? As like how 607 00:26:54,480 --> 00:26:56,639 Speaker 2: long is a piece of string? I think every person 608 00:26:56,720 --> 00:26:59,320 Speaker 2: has a different requirement in terms of protein, and I 609 00:26:59,359 --> 00:27:03,080 Speaker 2: personally think that our guidelines on most health guidelines around 610 00:27:03,119 --> 00:27:04,920 Speaker 2: the world are a little bit too low. If you 611 00:27:04,920 --> 00:27:07,200 Speaker 2: look at most guidelines, it's about point eight to one 612 00:27:07,240 --> 00:27:10,639 Speaker 2: gram of protein for a healthy adult, And I honestly 613 00:27:10,680 --> 00:27:12,439 Speaker 2: think if the goal is just to be healthy and 614 00:27:12,480 --> 00:27:15,119 Speaker 2: maintain your weight, then sure that that's probably enough. But 615 00:27:15,160 --> 00:27:17,119 Speaker 2: a lot of us have goals around weight loss. We 616 00:27:17,160 --> 00:27:21,000 Speaker 2: have goals around physique training, increasing muscle mass, or you know, 617 00:27:21,080 --> 00:27:22,439 Speaker 2: a lot of patients I used to work within the 618 00:27:22,440 --> 00:27:25,760 Speaker 2: hospital were malnourished and they have higher protein requirements. So 619 00:27:25,840 --> 00:27:28,359 Speaker 2: for most of my lady Susie, I personally aim for 620 00:27:28,400 --> 00:27:30,800 Speaker 2: about one point two to one point five grams of 621 00:27:30,800 --> 00:27:33,359 Speaker 2: protein per kilo. I know, I've had a lot of 622 00:27:33,440 --> 00:27:35,520 Speaker 2: DMS from people being like, my trainer wants me to 623 00:27:35,520 --> 00:27:37,679 Speaker 2: get two two and a half grams of protein. I 624 00:27:37,720 --> 00:27:40,320 Speaker 2: personally think that's too much, not that it's probably going 625 00:27:40,359 --> 00:27:42,760 Speaker 2: to do much like it's not negative as such, but 626 00:27:42,960 --> 00:27:45,800 Speaker 2: when you're having more protein, you're also displacing other nutrients. 627 00:27:45,840 --> 00:27:48,520 Speaker 2: So the more protein you get, less carbohydrates and whole 628 00:27:48,560 --> 00:27:50,479 Speaker 2: grains and that sort of thing you're able to get in. 629 00:27:50,560 --> 00:27:53,239 Speaker 2: So more protein is not necessarily better. And I think 630 00:27:53,280 --> 00:27:55,639 Speaker 2: the thing that people forget that yes, protein is a 631 00:27:55,640 --> 00:27:59,680 Speaker 2: wonderful macronutrient, but more is not better so if we're 632 00:27:59,720 --> 00:28:02,119 Speaker 2: taking in more protein than our body needs, it's going 633 00:28:02,160 --> 00:28:03,840 Speaker 2: to do one of two things, Susie. It's either going 634 00:28:03,920 --> 00:28:06,320 Speaker 2: to use it for energy if we're sort of in 635 00:28:06,359 --> 00:28:08,040 Speaker 2: a deficit and we need to use more energy, or 636 00:28:08,080 --> 00:28:09,760 Speaker 2: we're actually going to store it as body fat. So 637 00:28:09,800 --> 00:28:11,800 Speaker 2: I think a lot of people forget that protein can 638 00:28:11,840 --> 00:28:14,280 Speaker 2: actually be stored as body fat if we're taking in 639 00:28:14,320 --> 00:28:16,879 Speaker 2: more than our body actually needs, or more calories than 640 00:28:16,880 --> 00:28:19,920 Speaker 2: our body actually needs. So more is not necessarily better, 641 00:28:20,080 --> 00:28:22,600 Speaker 2: and it is really important to evenly distribute that protein 642 00:28:22,640 --> 00:28:24,800 Speaker 2: throughout the day. There's no point having, you know, a 643 00:28:24,840 --> 00:28:27,080 Speaker 2: couple of grams of protein at breakfast, ten grams at lunch, 644 00:28:27,119 --> 00:28:29,199 Speaker 2: and then like fifty grams in this enormous stake at 645 00:28:29,200 --> 00:28:32,000 Speaker 2: dinner because your body just cannot utilize and doesn't have 646 00:28:32,040 --> 00:28:34,320 Speaker 2: a need for that much protein at the one time. 647 00:28:34,440 --> 00:28:36,480 Speaker 2: So I think for a lot of people, if you 648 00:28:36,520 --> 00:28:38,560 Speaker 2: look at the guidelines, my advice and my clients is 649 00:28:38,600 --> 00:28:41,320 Speaker 2: generally different. But that's personalized advice for the clients that 650 00:28:41,360 --> 00:28:44,680 Speaker 2: I work with. What are your recommendations for your clients? 651 00:28:44,680 --> 00:28:46,520 Speaker 2: And I don't think this is something we can probably 652 00:28:46,560 --> 00:28:48,760 Speaker 2: add because we don't know the listener. We don't know 653 00:28:48,960 --> 00:28:50,920 Speaker 2: their background or what their goals are, but as a 654 00:28:50,920 --> 00:28:53,240 Speaker 2: general guide, what do you sort of aim for protein 655 00:28:53,240 --> 00:28:54,360 Speaker 2: wise with your clients? SUSI. 656 00:28:54,560 --> 00:28:57,440 Speaker 1: I agree with everything you've said, because my females tend 657 00:28:57,440 --> 00:29:00,280 Speaker 1: to be a little bit smaller and less active. Work 658 00:29:00,280 --> 00:29:03,360 Speaker 1: on a minimum of one gram per kilo roughly, But 659 00:29:03,440 --> 00:29:05,400 Speaker 1: what I will say is I also work on about 660 00:29:05,400 --> 00:29:08,280 Speaker 1: thirty percent of overall intake, which is often a little 661 00:29:08,320 --> 00:29:10,640 Speaker 1: bit more than that. And as we said, it's not 662 00:29:10,680 --> 00:29:12,600 Speaker 1: a one size fits all models, so it's not a 663 00:29:12,600 --> 00:29:15,960 Speaker 1: prescriptive recommendation. These are just the minimal requirements for health 664 00:29:16,000 --> 00:29:18,720 Speaker 1: and to get the key micronutrients things like your zinc 665 00:29:18,760 --> 00:29:20,280 Speaker 1: and your eye and your calcium that we get from 666 00:29:20,320 --> 00:29:23,240 Speaker 1: protein rich foods. But the other little trick is just 667 00:29:23,280 --> 00:29:25,800 Speaker 1: spreading it out through the day to help support insulin 668 00:29:25,840 --> 00:29:29,320 Speaker 1: regulation and appetite control. So I roughly work on twenty 669 00:29:29,320 --> 00:29:33,120 Speaker 1: to thirty grams of overall protein per main meal and 670 00:29:33,200 --> 00:29:35,800 Speaker 1: five to ten for snack. So it's not an exact science, 671 00:29:35,800 --> 00:29:38,600 Speaker 1: and we've said that several times before, but they're roughly 672 00:29:38,680 --> 00:29:42,440 Speaker 1: the amounts that I'm looking towards, which may be slightly 673 00:29:42,480 --> 00:29:44,520 Speaker 1: more for a larger person who might be more closer 674 00:29:44,560 --> 00:29:47,400 Speaker 1: to those targets as described, or have a very active 675 00:29:47,440 --> 00:29:49,200 Speaker 1: goal of weight loss or doing a lot of activity, 676 00:29:49,360 --> 00:29:52,280 Speaker 1: so making sure they're getting enough for their muscle mass. 677 00:29:52,800 --> 00:29:55,640 Speaker 1: I think that for me, it's also quality of protein 678 00:29:55,680 --> 00:29:58,640 Speaker 1: in the sense of there's a big difference between say 679 00:29:58,680 --> 00:30:01,680 Speaker 1: a mince meat or a chicken thigh and chicken breast 680 00:30:01,760 --> 00:30:03,960 Speaker 1: and lean file at steak, So I'm really looking for 681 00:30:04,000 --> 00:30:06,520 Speaker 1: good quality because a lot of protein will also come 682 00:30:06,520 --> 00:30:08,360 Speaker 1: with a heavy dose of fat, and just because it's 683 00:30:08,400 --> 00:30:10,800 Speaker 1: protein doesn't mean that you can have as much fat 684 00:30:10,800 --> 00:30:13,640 Speaker 1: as you like. And probably the most common issue I 685 00:30:13,680 --> 00:30:16,320 Speaker 1: see with protein is one not spreading it out through 686 00:30:16,360 --> 00:30:19,040 Speaker 1: the day so there'll be sort of an over consumption 687 00:30:19,080 --> 00:30:21,720 Speaker 1: at night, particularly with men, or in the case of 688 00:30:21,800 --> 00:30:25,120 Speaker 1: athletes or football players, is that they will overdose at 689 00:30:25,240 --> 00:30:27,440 Speaker 1: certain meals, so they'll have a massive shape with fifty 690 00:30:27,520 --> 00:30:30,640 Speaker 1: sixty grams of protein when the research very clearly states 691 00:30:30,640 --> 00:30:33,240 Speaker 1: that it's about twenty to thirty grams serves spread every 692 00:30:33,240 --> 00:30:36,480 Speaker 1: few hours is best for hyperta feel muscle growth, So 693 00:30:36,560 --> 00:30:38,840 Speaker 1: it comes down to consistency. But yeah, I think the 694 00:30:38,880 --> 00:30:41,400 Speaker 1: other issue with protein is that some of the protein 695 00:30:41,440 --> 00:30:43,920 Speaker 1: snacks that you will see in the health food section 696 00:30:44,040 --> 00:30:46,760 Speaker 1: also come with a heavy dose of carbohydrates and sugars 697 00:30:46,800 --> 00:30:50,000 Speaker 1: like dates, or a lot of extra process fat. So 698 00:30:50,040 --> 00:30:53,040 Speaker 1: I'm thinking of things like paleo snacks or even keto 699 00:30:53,120 --> 00:30:56,120 Speaker 1: snacks where they're marketed according to protein, but they'll also 700 00:30:56,160 --> 00:30:58,800 Speaker 1: have plenty of other calories, so just check that and 701 00:30:58,840 --> 00:31:00,560 Speaker 1: it's a rough guy. But as you just described, too 702 00:31:00,640 --> 00:31:04,120 Speaker 1: much will simply be used as extra calories. So it's 703 00:31:04,120 --> 00:31:07,320 Speaker 1: about a balance often of carbohydrate and protein, whereas people 704 00:31:07,320 --> 00:31:09,760 Speaker 1: will overdo the protein at the expense of carbohydrate, and 705 00:31:09,800 --> 00:31:13,240 Speaker 1: that can actually act to impede or work against fat loss. 706 00:31:13,560 --> 00:31:16,200 Speaker 1: So if your carbohydrate intake is less than save twenty 707 00:31:16,280 --> 00:31:19,040 Speaker 1: thirty percent and you're having a protein load of fifty 708 00:31:19,360 --> 00:31:21,520 Speaker 1: forty fifty percent, that's why you may not be getting 709 00:31:21,560 --> 00:31:24,640 Speaker 1: fat loss. Because remember, unless you're in keytosis, the body 710 00:31:24,680 --> 00:31:28,000 Speaker 1: will need a certain amount of carbohydrate to be effectively 711 00:31:28,080 --> 00:31:31,640 Speaker 1: metabolizing body fat. So just keep an eye on those 712 00:31:31,720 --> 00:31:34,240 Speaker 1: macro It's about the ratios as well as the absolute amount. 713 00:31:34,440 --> 00:31:36,320 Speaker 2: Yeah, and I think also from a gut house perspective, 714 00:31:36,320 --> 00:31:39,200 Speaker 2: because that's one of my I guess specialty area, SUSI. 715 00:31:39,400 --> 00:31:41,440 Speaker 2: Too much protein is not good from a gut house 716 00:31:41,440 --> 00:31:44,480 Speaker 2: perspective either, because again you're displacing other important nutrients like 717 00:31:44,680 --> 00:31:48,040 Speaker 2: hole growing carbohydrates and fibers. So if you're getting that 718 00:31:48,280 --> 00:31:51,840 Speaker 2: smelly protein induced gas where you're just eating too much 719 00:31:51,840 --> 00:31:54,320 Speaker 2: protein and your flat's well horrible, you do not have 720 00:31:54,440 --> 00:31:57,920 Speaker 2: enough fiber and you know carbohydrate density in your diet 721 00:31:57,960 --> 00:32:00,680 Speaker 2: as well. So again, if your protein intakes fifty percent 722 00:32:00,760 --> 00:32:02,920 Speaker 2: or upwards of your overall diet, I think for the 723 00:32:02,920 --> 00:32:05,240 Speaker 2: majority of people, it's just far too much. It's not needed, 724 00:32:05,360 --> 00:32:07,280 Speaker 2: and we've sort of been conditioned by the media or 725 00:32:07,800 --> 00:32:10,840 Speaker 2: I guess fitness trainers who really don't have the qualifications 726 00:32:10,920 --> 00:32:14,800 Speaker 2: or expertise to be recommending nutrition requirements to just go 727 00:32:14,960 --> 00:32:16,600 Speaker 2: more and more and more and harder heart or harder. 728 00:32:16,800 --> 00:32:21,000 Speaker 2: It's not necessarily needed for the majority of people, and 729 00:32:21,080 --> 00:32:23,040 Speaker 2: I don't think Also, I think, you know, years ago, 730 00:32:23,160 --> 00:32:25,440 Speaker 2: we used to think that too much protein was really bad, 731 00:32:25,480 --> 00:32:27,440 Speaker 2: we'd impair our kidneys and that sort of thing. So 732 00:32:27,480 --> 00:32:29,480 Speaker 2: we have a lot of research now, particularly from a 733 00:32:29,520 --> 00:32:32,360 Speaker 2: sports nutrition perspective, Susie, to support that, you know, even 734 00:32:32,440 --> 00:32:34,400 Speaker 2: up to about three grams of protein. It's not going 735 00:32:34,480 --> 00:32:36,600 Speaker 2: to do too much from a health like a detrimental 736 00:32:36,640 --> 00:32:39,520 Speaker 2: health perspective. Of course, if you already have issues with 737 00:32:39,560 --> 00:32:41,400 Speaker 2: your kidneys, you need to be very careful about the 738 00:32:41,440 --> 00:32:44,480 Speaker 2: amount of protein that you have or other specific health conditions. 739 00:32:44,480 --> 00:32:47,240 Speaker 2: But for healthy adults, they can have up to three 740 00:32:47,280 --> 00:32:49,640 Speaker 2: grams of protein per kilo. I'm not saying they need 741 00:32:49,680 --> 00:32:52,000 Speaker 2: to or they should, but they can. The body can 742 00:32:52,040 --> 00:32:54,840 Speaker 2: safely sort of tolerate that level. When I was studying 743 00:32:54,920 --> 00:32:57,000 Speaker 2: and going to university Susie, I would have said, oh no, 744 00:32:57,040 --> 00:32:59,560 Speaker 2: that's terrible. Don't ever have that much. The'll impair your kidneys. 745 00:33:00,200 --> 00:33:01,800 Speaker 2: Of have the research to show that it's not really 746 00:33:01,800 --> 00:33:04,760 Speaker 2: detrimental from a health perspective if you're a healthy adult 747 00:33:04,760 --> 00:33:07,719 Speaker 2: to begin with. But it's just not needed. So although 748 00:33:07,760 --> 00:33:09,800 Speaker 2: you your body might be able to tolerate that amount, 749 00:33:09,800 --> 00:33:12,080 Speaker 2: your kidneys can clear it just fine. It's not needed. 750 00:33:12,120 --> 00:33:14,720 Speaker 2: And as I keep saying, you're displacing other important nutrients 751 00:33:14,760 --> 00:33:17,600 Speaker 2: in your diet if you're having a huge protein load. 752 00:33:17,640 --> 00:33:19,200 Speaker 2: And the other thing is if you're in a larger 753 00:33:19,240 --> 00:33:21,720 Speaker 2: body to begin with. I did say, you know, sometimes 754 00:33:21,720 --> 00:33:23,440 Speaker 2: I'll give my clients one point two to one point 755 00:33:23,440 --> 00:33:25,160 Speaker 2: five I'm not going to give someone one point five 756 00:33:25,200 --> 00:33:27,480 Speaker 2: grams of protein if they weigh two hundred kilos, if 757 00:33:27,480 --> 00:33:29,400 Speaker 2: they weigh one hundred and fifty kilos, So the goal 758 00:33:29,440 --> 00:33:31,520 Speaker 2: should really be based on your body weight, or if 759 00:33:31,560 --> 00:33:33,520 Speaker 2: you're in a larger body, should be based on the 760 00:33:33,520 --> 00:33:36,600 Speaker 2: body weight that you're aiming to achieve, or just based 761 00:33:36,600 --> 00:33:38,280 Speaker 2: on your lean muscle mass. So a lot of the 762 00:33:38,320 --> 00:33:40,720 Speaker 2: times we don't need to calculate protein based on fat 763 00:33:40,760 --> 00:33:43,120 Speaker 2: and lean muscle mass. So if you're in a larger body, 764 00:33:43,160 --> 00:33:45,600 Speaker 2: particularly over about one hundred kilos, i'd be aiming for 765 00:33:45,960 --> 00:33:48,680 Speaker 2: that protein requirement. Say what your goal weight is, whether 766 00:33:48,720 --> 00:33:51,400 Speaker 2: it's seventy kilos or eighty kilos, go you know, eighty 767 00:33:51,480 --> 00:33:54,200 Speaker 2: kilos by one point two grams of protein or something 768 00:33:54,280 --> 00:33:55,800 Speaker 2: like that. You don't have to if you're in a 769 00:33:55,800 --> 00:33:57,720 Speaker 2: body that's one hundred and fifty kilos, I wouldn't be 770 00:33:57,720 --> 00:33:59,720 Speaker 2: going one hundred and fifty kilos by one point five 771 00:33:59,720 --> 00:34:01,840 Speaker 2: gram of protein because you're going to have a really 772 00:34:01,840 --> 00:34:04,000 Speaker 2: really hard time getting that in. So that's I think 773 00:34:04,040 --> 00:34:06,360 Speaker 2: another important point. It really does come down to the 774 00:34:06,400 --> 00:34:08,600 Speaker 2: body size to begin with as well. When we're thinking 775 00:34:08,600 --> 00:34:11,560 Speaker 2: about protein, requirements and again great plugs for you know 776 00:34:11,600 --> 00:34:13,680 Speaker 2: sports di titians as well. This is really their area 777 00:34:13,719 --> 00:34:16,160 Speaker 2: of expertise. If you're confused about how much you should 778 00:34:16,160 --> 00:34:18,680 Speaker 2: be eating, Absolutely a great time of year to go 779 00:34:18,719 --> 00:34:20,600 Speaker 2: and touch base with a local sports stitian. 780 00:34:22,200 --> 00:34:23,839 Speaker 1: All right, lean, Well, that brings us to the end 781 00:34:23,880 --> 00:34:26,840 Speaker 1: of the Nutrition Couch for another week. If you haven't 782 00:34:26,840 --> 00:34:29,239 Speaker 1: done so already, don't forget to subscribe to have us 783 00:34:29,280 --> 00:34:31,960 Speaker 1: delivered to your inbox each Sunday morning. And if you're 784 00:34:32,040 --> 00:34:35,320 Speaker 1: new to the Nutrition Couch in twenty twenty two, welcome 785 00:34:35,400 --> 00:34:37,799 Speaker 1: and we look forward to hearing from you throughout the year. 786 00:34:38,239 --> 00:34:40,839 Speaker 1: We have our Instagram and Facebook sites running for any 787 00:34:40,840 --> 00:34:44,000 Speaker 1: feedback or questions at the Nutrition Couch podcast and we 788 00:34:44,040 --> 00:34:46,640 Speaker 1: will see you bright in early same time, same place 789 00:34:46,680 --> 00:34:47,280 Speaker 1: next Sunday. 790 00:34:47,400 --> 00:35:02,360 Speaker 3: Thanks for listening, Catch you guys next week. Stan