1 00:00:00,760 --> 00:00:04,040 Speaker 1: Are you currently taking medication for weight loss, maybe on 2 00:00:04,280 --> 00:00:06,800 Speaker 1: Ocean Peak or trying sex Sender, or you might have 3 00:00:06,880 --> 00:00:09,200 Speaker 1: even been using Contrave or something like met Foreman for 4 00:00:09,280 --> 00:00:12,760 Speaker 1: quite some time. And the second question I have for 5 00:00:12,840 --> 00:00:15,640 Speaker 1: you is that are you getting the results you would 6 00:00:15,640 --> 00:00:19,200 Speaker 1: expect given your trying these or using these medications? On 7 00:00:19,239 --> 00:00:21,800 Speaker 1: today's episode of The Nutrition Couch, I'm going to share 8 00:00:21,840 --> 00:00:26,160 Speaker 1: some classic client examples of reasons that weight loss medications 9 00:00:26,320 --> 00:00:29,200 Speaker 1: may not be giving you the results that you are expecting. 10 00:00:29,840 --> 00:00:30,000 Speaker 2: Hi. 11 00:00:30,040 --> 00:00:32,880 Speaker 1: I'm Sudie Burrow and Emily Ane Wad, and each week 12 00:00:32,920 --> 00:00:35,400 Speaker 1: we bring you The Nutrition Couch, the biworthy podcast that 13 00:00:35,479 --> 00:00:37,199 Speaker 1: keeps you up to date on everything you need to 14 00:00:37,240 --> 00:00:39,720 Speaker 1: know in the world of nutrition as well as weight 15 00:00:39,720 --> 00:00:44,240 Speaker 1: loss and medication. Leanne has found a spicy yet very 16 00:00:44,320 --> 00:00:46,839 Speaker 1: healthy sauce to add to flavor up some of your 17 00:00:46,840 --> 00:00:50,040 Speaker 1: Indian dishes, and Leanne is also going to share one 18 00:00:50,080 --> 00:00:54,000 Speaker 1: of her favorite pancake breakfast recipes. So Leanne to kick 19 00:00:54,040 --> 00:00:59,120 Speaker 1: us off today. I certainly would estimate twenty to thirty 20 00:00:59,120 --> 00:01:03,279 Speaker 1: percent of the clients I see, who are usually all 21 00:01:03,320 --> 00:01:06,560 Speaker 1: women who have significant amounts of weight to lose, have 22 00:01:06,720 --> 00:01:10,479 Speaker 1: either tried or are currently taking a type of weight 23 00:01:10,560 --> 00:01:14,319 Speaker 1: loss medication. Now, of course, weight loss medications are huge 24 00:01:14,319 --> 00:01:16,319 Speaker 1: at the moment because we're seeing a growing range of 25 00:01:16,319 --> 00:01:19,839 Speaker 1: semi glue tides, things like ozen Peak coming onto the market, 26 00:01:19,880 --> 00:01:23,000 Speaker 1: which has profoundly changed the way we manage insulin resistance 27 00:01:23,040 --> 00:01:25,880 Speaker 1: and pre diabetes. But prior to that, there's always been 28 00:01:25,920 --> 00:01:29,360 Speaker 1: a sort of range of medications around. So mett Foreman 29 00:01:29,520 --> 00:01:31,720 Speaker 1: is one that we would have traditionally always used with 30 00:01:31,760 --> 00:01:35,080 Speaker 1: insulin resistant individuals to help support weight loss, although it's 31 00:01:35,120 --> 00:01:38,640 Speaker 1: not specifically a weight loss medication, it's more an insulin sensitizer. 32 00:01:39,800 --> 00:01:41,560 Speaker 1: In the old days, we had Duramne, which was an 33 00:01:41,600 --> 00:01:43,680 Speaker 1: appetite suppressant that worked on the brain, but it does 34 00:01:43,720 --> 00:01:46,440 Speaker 1: pop up every now and again. And then prior to 35 00:01:46,640 --> 00:01:49,480 Speaker 1: ozen Peak and the semi glue tides, we had Saxender 36 00:01:50,400 --> 00:01:54,960 Speaker 1: which was an appetite suppressant, and also contrave which was similar, 37 00:01:55,480 --> 00:01:57,600 Speaker 1: And then of course most recently we've had ozen Peak, 38 00:01:57,600 --> 00:02:00,280 Speaker 1: and there's a few others coming onto the market. So 39 00:02:00,320 --> 00:02:02,880 Speaker 1: I thought it was probably worth a discussion given the 40 00:02:02,920 --> 00:02:06,240 Speaker 1: significant number of individuals that I see using or having 41 00:02:06,440 --> 00:02:10,560 Speaker 1: used these medications, or even I can see online, you know, 42 00:02:10,639 --> 00:02:13,639 Speaker 1: people discussing it, trying different things. You know. Obviously, if 43 00:02:13,680 --> 00:02:19,120 Speaker 1: gps are constantly managing individuals for weight loss or overweight 44 00:02:19,160 --> 00:02:24,040 Speaker 1: and obesity, and they've got medical options to suggest to 45 00:02:24,120 --> 00:02:27,200 Speaker 1: clients to support their weight loss journey, they will use it, 46 00:02:27,320 --> 00:02:29,480 Speaker 1: you know, because they're having all people come and be 47 00:02:29,560 --> 00:02:32,200 Speaker 1: frustrated that they're not losing weight. So a GP will say, well, 48 00:02:32,240 --> 00:02:33,920 Speaker 1: have you tried sex sender? Have you tried? You know, 49 00:02:34,120 --> 00:02:37,320 Speaker 1: they're always trying to help and solve issues. So I 50 00:02:37,400 --> 00:02:40,200 Speaker 1: thought it was worth a bit of a discussion on 51 00:02:40,600 --> 00:02:43,720 Speaker 1: the common scenario that presents to me with some of 52 00:02:43,720 --> 00:02:49,400 Speaker 1: my clients because in many cases, Leanne the medications aren't 53 00:02:49,440 --> 00:02:52,919 Speaker 1: really giving them the results that they would expect, and 54 00:02:53,000 --> 00:02:56,320 Speaker 1: that then comes down to me and them looking closely 55 00:02:56,480 --> 00:02:59,560 Speaker 1: at their eating behavior and exercise and if it is 56 00:02:59,600 --> 00:03:04,800 Speaker 1: supporting the underlying mechanism that that weight loss medication is 57 00:03:04,840 --> 00:03:08,800 Speaker 1: trying to achieve. So, for example, I'll start with Saxender 58 00:03:08,880 --> 00:03:16,800 Speaker 1: or contrave. Now, Saxender is specifically designed to reduce overeating, 59 00:03:17,639 --> 00:03:20,760 Speaker 1: So for individuals who perhaps find it difficult to become 60 00:03:20,880 --> 00:03:25,440 Speaker 1: satisfied with food, have a history of binge eating, perhaps 61 00:03:25,440 --> 00:03:28,320 Speaker 1: have glucose control issues, so are constantly hungry and not 62 00:03:28,360 --> 00:03:32,560 Speaker 1: feeling satisfied. Technically, if they're taking Saxender or contrave, they 63 00:03:32,560 --> 00:03:37,560 Speaker 1: should have very little appetite, which means that their typical intake, 64 00:03:37,720 --> 00:03:41,040 Speaker 1: which may have been say having six meals per day, 65 00:03:41,760 --> 00:03:44,320 Speaker 1: you know, a decent serving size of a big bowl 66 00:03:44,360 --> 00:03:47,160 Speaker 1: of cereal or a couple of eggs on toast, you know, 67 00:03:47,240 --> 00:03:50,160 Speaker 1: a largish lunch, you know, just constantly feeling like they 68 00:03:50,200 --> 00:03:53,400 Speaker 1: need to eat. Really, what should be happening if that 69 00:03:53,440 --> 00:03:58,440 Speaker 1: medication is working appropriately, is that they have very little appetite. So, 70 00:03:59,280 --> 00:04:01,880 Speaker 1: for example, their food intake may be cut by as 71 00:04:01,960 --> 00:04:05,320 Speaker 1: much as half, which means suddenly they've gone from a 72 00:04:05,400 --> 00:04:08,720 Speaker 1: calorie intake of sixteen hundred, two thousand calories per day 73 00:04:09,160 --> 00:04:12,160 Speaker 1: down to perhaps one thy twelve hundred calories per day, 74 00:04:12,760 --> 00:04:16,120 Speaker 1: minus the increase in appetite that they previously may have 75 00:04:16,160 --> 00:04:18,680 Speaker 1: been experiencing, and then all of a sudden they can 76 00:04:18,720 --> 00:04:22,320 Speaker 1: comply to that diet and lose weight. So that is 77 00:04:22,360 --> 00:04:26,400 Speaker 1: one example on those medications, and then the more recent 78 00:04:26,440 --> 00:04:28,680 Speaker 1: things that o's and peaks and meglue ties were seeing 79 00:04:28,720 --> 00:04:31,719 Speaker 1: some new ones be released. Not only should they have 80 00:04:31,760 --> 00:04:37,960 Speaker 1: a profound effect on appetite, but simultaneously they're also increasing 81 00:04:38,000 --> 00:04:41,080 Speaker 1: insulin production, So that means that even though you're eating less, 82 00:04:41,080 --> 00:04:44,880 Speaker 1: your body is metabolizing fat better and you're dealing with 83 00:04:44,880 --> 00:04:47,800 Speaker 1: the hormonal dysfunction that had been making it difficult for 84 00:04:47,920 --> 00:04:52,080 Speaker 1: you to lose weight prior. So the typical scenario that 85 00:04:52,200 --> 00:04:55,719 Speaker 1: I would see is that individuals have been using these 86 00:04:55,760 --> 00:04:58,719 Speaker 1: medications and they got an initial result, so they might 87 00:04:58,760 --> 00:05:02,760 Speaker 1: have lost five even ten kilos from the initial hit 88 00:05:02,880 --> 00:05:05,840 Speaker 1: of a reduction in appetite, and then what's happened That 89 00:05:06,000 --> 00:05:08,279 Speaker 1: is no longer being seen and all of a sudden, 90 00:05:08,279 --> 00:05:11,479 Speaker 1: the weight has plataued again. So these are the things 91 00:05:11,520 --> 00:05:13,880 Speaker 1: to ask yourself and to check in with if you 92 00:05:13,920 --> 00:05:16,520 Speaker 1: are taking or have taken weight loss medication in the 93 00:05:16,560 --> 00:05:19,560 Speaker 1: past and it's no longer working. And I would define 94 00:05:19,600 --> 00:05:21,919 Speaker 1: no longer working as in you're not getting any weight loss, 95 00:05:22,279 --> 00:05:25,000 Speaker 1: because I would then question why you're paying this incredible 96 00:05:25,000 --> 00:05:27,880 Speaker 1: amount of money because they're not cheap and it's not working. 97 00:05:27,960 --> 00:05:29,720 Speaker 1: So that's the first thing. If you're taking a weight 98 00:05:29,760 --> 00:05:31,880 Speaker 1: loss medication it's not working, you've got to be questioning 99 00:05:31,920 --> 00:05:34,400 Speaker 1: should you be on it. So the first thing to 100 00:05:34,520 --> 00:05:38,839 Speaker 1: check after that, is am I eating according to my hunger? 101 00:05:39,200 --> 00:05:42,919 Speaker 1: Or am I eating on AUTOQ? Because what tends to 102 00:05:42,960 --> 00:05:47,440 Speaker 1: happen is, even subconsciously, even though we're not hungry and 103 00:05:47,480 --> 00:05:49,640 Speaker 1: you could get up in the morning and have half 104 00:05:49,640 --> 00:05:53,159 Speaker 1: a slice of toast and be quite satisfied, I find 105 00:05:53,320 --> 00:05:56,560 Speaker 1: that we're scared not to eat. So I'll have clients 106 00:05:56,560 --> 00:05:58,680 Speaker 1: who'll get up a six or seven o'clock and I've 107 00:05:58,720 --> 00:06:01,919 Speaker 1: asked these exact questions past week, and I'll have a 108 00:06:01,920 --> 00:06:04,320 Speaker 1: look and they've eaten a full breakfast, so it might 109 00:06:04,320 --> 00:06:06,600 Speaker 1: be eggs on toast, it might be a bowl of bircher, 110 00:06:07,360 --> 00:06:10,080 Speaker 1: and it's six or seven o'clock in the morning. So 111 00:06:10,160 --> 00:06:12,080 Speaker 1: if I've got that client, the first thing I'll say 112 00:06:12,120 --> 00:06:15,359 Speaker 1: to them is, that's really quite early in the day. 113 00:06:16,120 --> 00:06:20,200 Speaker 1: Were you hungry? And often the reply is, oh, if 114 00:06:20,240 --> 00:06:22,479 Speaker 1: I didn't eat, then I knew I couldn't eat till later, 115 00:06:23,240 --> 00:06:26,880 Speaker 1: or I knew that if I you know, I didn't 116 00:06:26,880 --> 00:06:28,440 Speaker 1: want to get hungry later and I knew I had 117 00:06:28,440 --> 00:06:31,320 Speaker 1: a big day. But that doesn't answer the question. And 118 00:06:31,480 --> 00:06:33,599 Speaker 1: the question was were you hungry? And if you actually 119 00:06:33,640 --> 00:06:36,840 Speaker 1: physically not hungry, it won't hurt to wait an hour 120 00:06:36,960 --> 00:06:40,080 Speaker 1: or two to see if you're really hungry or if 121 00:06:40,080 --> 00:06:42,279 Speaker 1: you want to eat something, have a very small amount, 122 00:06:42,320 --> 00:06:45,479 Speaker 1: a quarter or half that portion, and then wait until 123 00:06:45,520 --> 00:06:49,039 Speaker 1: you have that gurgly empty feeling in your tummy. And 124 00:06:49,080 --> 00:06:51,640 Speaker 1: I'll guarantee that if you're taking a weight loss medication, 125 00:06:51,800 --> 00:06:54,279 Speaker 1: it's not working. You're not getting to that point of 126 00:06:54,320 --> 00:06:57,640 Speaker 1: being empty in your gut and you're eating regardless, and 127 00:06:57,680 --> 00:06:59,880 Speaker 1: that's why you're not getting to that deficit and that 128 00:07:00,040 --> 00:07:02,320 Speaker 1: weight loss that the medication is trying to push you 129 00:07:02,400 --> 00:07:05,240 Speaker 1: to be getting. So that's the first thing. Really check 130 00:07:05,320 --> 00:07:07,760 Speaker 1: in and see if you're eating more on AUTOQ. Now, 131 00:07:08,200 --> 00:07:11,280 Speaker 1: absolutely you can eat too little and it's not great metabolically. 132 00:07:11,320 --> 00:07:13,400 Speaker 1: I'm not suggesting people are and not eating at all. 133 00:07:13,440 --> 00:07:17,360 Speaker 1: I'm saying that the medication is designed to significantly reduce 134 00:07:17,400 --> 00:07:20,200 Speaker 1: appetite and you don't need to eat past that to 135 00:07:20,240 --> 00:07:22,160 Speaker 1: get a result. As long as you're having three small 136 00:07:22,200 --> 00:07:25,240 Speaker 1: meals per day, ticking the box on protein, even for 137 00:07:25,320 --> 00:07:28,320 Speaker 1: a short period of time, there'll be no adverse effects 138 00:07:28,320 --> 00:07:32,080 Speaker 1: of that. But you're overriding the medication by thinking you're 139 00:07:32,120 --> 00:07:34,440 Speaker 1: doing the right thing rather than listening to your body. 140 00:07:34,760 --> 00:07:37,080 Speaker 1: So get back in touch with that empty feeling and 141 00:07:37,120 --> 00:07:39,680 Speaker 1: stop eating on AUTOQ won't hurt to have breakfast at 142 00:07:39,760 --> 00:07:42,440 Speaker 1: nine and half as much. Nothing bad will happen, but 143 00:07:42,480 --> 00:07:45,720 Speaker 1: it's our fear that something will happen. That means we're 144 00:07:45,720 --> 00:07:48,240 Speaker 1: continually eating when we actually don't need to. So that's 145 00:07:48,280 --> 00:07:53,480 Speaker 1: the first thing. The second step is the medication is 146 00:07:53,560 --> 00:07:57,440 Speaker 1: not an excuse for you not to exercise. So again, 147 00:07:57,600 --> 00:07:59,520 Speaker 1: I have a whole lot of clients who have been 148 00:07:59,560 --> 00:08:02,880 Speaker 1: prescribed weight loss medication. They haven't changed any of their 149 00:08:02,920 --> 00:08:05,680 Speaker 1: baseline movement. They're eating a whole lot less, which means 150 00:08:05,680 --> 00:08:08,920 Speaker 1: that they've got an initial weight loss result. But remember 151 00:08:08,960 --> 00:08:11,560 Speaker 1: the food is only half of the weight loss equation. 152 00:08:12,240 --> 00:08:14,880 Speaker 1: So if you have lost five ten kilos by eating 153 00:08:14,920 --> 00:08:17,400 Speaker 1: a lot less courtesy of ozen Peak or sax Cender, 154 00:08:17,440 --> 00:08:21,000 Speaker 1: that's great. But long term, if your goal is to 155 00:08:21,040 --> 00:08:24,360 Speaker 1: become in control of your weight and improve your metabolic function, 156 00:08:25,000 --> 00:08:27,520 Speaker 1: the only way you can do that is to move 157 00:08:27,560 --> 00:08:30,960 Speaker 1: your body, because otherwise you're just starving the weight off, 158 00:08:31,000 --> 00:08:34,200 Speaker 1: you're losing muscle mass, and you're not improving your body's 159 00:08:34,240 --> 00:08:37,080 Speaker 1: ability to earn. So if you are on ozen Peak 160 00:08:37,080 --> 00:08:39,120 Speaker 1: and paying that money, if you are on sax cender, 161 00:08:39,160 --> 00:08:41,920 Speaker 1: not only should your commitment be moving each day and 162 00:08:41,960 --> 00:08:45,000 Speaker 1: getting your eight thousand or so steps, but eventually you're 163 00:08:45,000 --> 00:08:48,080 Speaker 1: going to have to put the exercise back in because otherwise, 164 00:08:48,080 --> 00:08:50,560 Speaker 1: and I've seen it a million times, you'll starve the 165 00:08:50,559 --> 00:08:52,720 Speaker 1: weight off, and then as soon as you stop the medication, 166 00:08:52,800 --> 00:08:54,440 Speaker 1: it will all go back on again. And we see 167 00:08:54,440 --> 00:08:57,559 Speaker 1: this time and time again. So that's the second step. 168 00:08:58,520 --> 00:09:02,000 Speaker 1: The third is the number of treats that slip in. 169 00:09:02,360 --> 00:09:06,520 Speaker 1: So we're coming into party season, we're coming into alcohol time. 170 00:09:06,920 --> 00:09:09,000 Speaker 1: So I'll see my clients who are on weight loss 171 00:09:09,040 --> 00:09:12,760 Speaker 1: medication and they eat very very little right through the day, 172 00:09:13,240 --> 00:09:16,320 Speaker 1: and then there's just routine little extras that pop in, 173 00:09:16,400 --> 00:09:18,520 Speaker 1: so there's the takeaway food on the weekend or a 174 00:09:18,520 --> 00:09:21,679 Speaker 1: few extra drinks, and that ends up being multiple occasions 175 00:09:21,920 --> 00:09:24,880 Speaker 1: where there's higher calorie amounts of eating going on. So 176 00:09:25,040 --> 00:09:28,680 Speaker 1: really consistency is the key, particularly initially, and if you've 177 00:09:28,679 --> 00:09:31,199 Speaker 1: had a couple of months where you're no longer losing weight, 178 00:09:31,320 --> 00:09:33,760 Speaker 1: the goal is to not put the medication up. The 179 00:09:33,840 --> 00:09:35,800 Speaker 1: goal is to really check what you've been doing and 180 00:09:35,800 --> 00:09:38,360 Speaker 1: not use it as an excuse to eat poor quality food. 181 00:09:38,400 --> 00:09:40,560 Speaker 1: Because you're not eating a lot. So for example, Leanne, 182 00:09:40,559 --> 00:09:42,679 Speaker 1: I'll see clients will have a good breakfast, a good lunch, 183 00:09:42,880 --> 00:09:45,200 Speaker 1: and then pasta for dinner or a takeaway meal because 184 00:09:45,200 --> 00:09:47,320 Speaker 1: they think they haven't eaten very much, so they'll allow 185 00:09:47,360 --> 00:09:50,760 Speaker 1: themselves to have those higher calorie foods. So remember that 186 00:09:50,880 --> 00:09:53,600 Speaker 1: kind of high processed food should be happening once or 187 00:09:53,600 --> 00:09:55,760 Speaker 1: twice each week, and you've got to be off to 188 00:09:55,800 --> 00:09:58,920 Speaker 1: factor that in. But the TAKEO message is if you're 189 00:09:59,040 --> 00:10:01,240 Speaker 1: using a weight loss medica and you're not losing weight, 190 00:10:01,320 --> 00:10:03,080 Speaker 1: it's time to have a long, hard look at what's 191 00:10:03,120 --> 00:10:06,520 Speaker 1: really going on, because basically you're wasting your money and 192 00:10:06,559 --> 00:10:08,760 Speaker 1: you're probably not being honest with yourself when it comes 193 00:10:08,760 --> 00:10:12,440 Speaker 1: to lifestyle variables. Or there may also be and I 194 00:10:12,440 --> 00:10:14,880 Speaker 1: think we'll find this metabolically some people for whom some 195 00:10:15,000 --> 00:10:17,760 Speaker 1: medications don't work. I think we'll find there's different genetics 196 00:10:17,800 --> 00:10:20,439 Speaker 1: that work better with ozmpeak or better with sex sender, 197 00:10:20,760 --> 00:10:23,040 Speaker 1: and it may just not be the right medication for you. 198 00:10:23,400 --> 00:10:25,960 Speaker 1: If you've got bluecoast control issues that are intially resistant, 199 00:10:26,000 --> 00:10:29,080 Speaker 1: sex cender's probably not the best medication for you. So 200 00:10:29,120 --> 00:10:30,920 Speaker 1: you really also need to speak to the doctor and 201 00:10:30,960 --> 00:10:33,280 Speaker 1: make sure that you've got the right prescription for actually 202 00:10:33,280 --> 00:10:35,840 Speaker 1: what you're managing as opposed to just taking it and 203 00:10:35,840 --> 00:10:37,120 Speaker 1: thinking that it's doing the job. 204 00:10:37,960 --> 00:10:40,200 Speaker 2: I think the final take away point is really working 205 00:10:40,200 --> 00:10:42,440 Speaker 2: with a dietitian who understands this area. Not a lot 206 00:10:42,480 --> 00:10:45,720 Speaker 2: of dietitians understand weight loss medications. Susie is very specialized 207 00:10:45,760 --> 00:10:48,360 Speaker 2: in this area. So actually going and working with like, 208 00:10:48,400 --> 00:10:50,679 Speaker 2: if you can afford to spend hundreds, if not thousands 209 00:10:50,720 --> 00:10:53,040 Speaker 2: of dollars on medication, hate to break it to you, 210 00:10:53,040 --> 00:10:55,480 Speaker 2: you can absolutely afford to spend that money and also 211 00:10:55,480 --> 00:10:58,640 Speaker 2: see a dietitian to maximize the results that you're actually getting. Because, 212 00:10:58,640 --> 00:11:01,040 Speaker 2: as Zusie said, you're spending hundred dollars a week or 213 00:11:01,040 --> 00:11:03,480 Speaker 2: a month on these medications and they're not doing anything. 214 00:11:03,760 --> 00:11:05,959 Speaker 2: What's the point. Why are you still continuing to refollow 215 00:11:06,040 --> 00:11:08,760 Speaker 2: your prescription if it's not actually doing anything. So working 216 00:11:08,760 --> 00:11:11,280 Speaker 2: with the dietitian to make sure you're a getting the 217 00:11:11,320 --> 00:11:13,800 Speaker 2: results that you want and be actually eating a good 218 00:11:13,880 --> 00:11:16,040 Speaker 2: nutritiou star as well, because the last thing you want 219 00:11:16,080 --> 00:11:18,400 Speaker 2: to do is, as Sousi calls it, staff the weight off, 220 00:11:18,400 --> 00:11:21,360 Speaker 2: where what you're dropping is a somebody fat but also 221 00:11:21,440 --> 00:11:23,920 Speaker 2: muscle mass. So in the end, you're actually doing yourself 222 00:11:23,920 --> 00:11:27,520 Speaker 2: a disservice metabolism wise, because you've down regulated yourself so 223 00:11:27,600 --> 00:11:29,960 Speaker 2: much because you've lost so much muscle mass from going 224 00:11:30,000 --> 00:11:33,199 Speaker 2: to localorie. So faster weight loss is not always better 225 00:11:33,200 --> 00:11:35,800 Speaker 2: weight loss. So just remember that working with a dietisan 226 00:11:35,880 --> 00:11:39,120 Speaker 2: who's specialized in this area, alongside taking some of these 227 00:11:39,120 --> 00:11:42,840 Speaker 2: medications can actually be the best strategy for you long term. 228 00:11:43,240 --> 00:11:44,840 Speaker 1: Because I know where else. Actually I saw it Lea, 229 00:11:44,880 --> 00:11:46,800 Speaker 1: and I just put one more point. I was on 230 00:11:46,880 --> 00:11:50,600 Speaker 1: the ozen Peak chat line on Facebook, which is just 231 00:11:50,840 --> 00:11:53,200 Speaker 1: fascinating because I was on there because I had to 232 00:11:53,200 --> 00:11:54,720 Speaker 1: do an article and let me on, and so I 233 00:11:54,760 --> 00:11:57,320 Speaker 1: just go. I never comment, of course, I'm just observing it. 234 00:11:57,360 --> 00:12:01,120 Speaker 1: But there's thousands of members and they'll so this processed 235 00:12:01,200 --> 00:12:05,080 Speaker 1: food that they're eating, so process protein bars or say 236 00:12:05,160 --> 00:12:08,760 Speaker 1: dessert treats that are marketed as being healthier, and I 237 00:12:08,840 --> 00:12:11,800 Speaker 1: just think, oh my god, you're using this expensive weight 238 00:12:11,800 --> 00:12:14,880 Speaker 1: loss medication and you're eating all this rubbish processed food 239 00:12:15,040 --> 00:12:17,840 Speaker 1: like that is not the goal is to slip in 240 00:12:17,880 --> 00:12:20,040 Speaker 1: as much process food as you can because you're on 241 00:12:20,040 --> 00:12:22,480 Speaker 1: a weight loss medication, the goal should be to optimize 242 00:12:22,520 --> 00:12:25,600 Speaker 1: your nutrient intake and not consume any of that process 243 00:12:25,640 --> 00:12:28,480 Speaker 1: type food. So I'm pretty horrified observing it, but I 244 00:12:28,520 --> 00:12:30,160 Speaker 1: see it all the time. And as I said, I 245 00:12:30,200 --> 00:12:32,480 Speaker 1: know from my own experience with clients, there's plenty taking 246 00:12:32,520 --> 00:12:35,200 Speaker 1: medications and it's not doing anything, and they haven't changed 247 00:12:35,200 --> 00:12:38,240 Speaker 1: their lifestyle behaviors and that's where the problem lies. So 248 00:12:38,320 --> 00:12:40,800 Speaker 1: it should be an opportunity for you to clean up 249 00:12:40,840 --> 00:12:43,319 Speaker 1: your diet to a greater extent, not use it as 250 00:12:43,320 --> 00:12:45,760 Speaker 1: an excuse to slip extras in and move less because 251 00:12:45,760 --> 00:12:48,000 Speaker 1: you're relying on the medication to support weight loss. 252 00:12:48,559 --> 00:12:50,520 Speaker 2: And they're moving on to our next segment, Susie, which 253 00:12:50,520 --> 00:12:53,160 Speaker 2: is our product of the week, going from overly processed 254 00:12:53,160 --> 00:12:55,880 Speaker 2: foods to one that's pretty damn clean, if I do 255 00:12:55,960 --> 00:13:00,880 Speaker 2: say so myself. I found a delicious Indian inspired masala. 256 00:13:00,960 --> 00:13:03,120 Speaker 2: So it's from the brand Celebrate Health, which we quite 257 00:13:03,160 --> 00:13:05,160 Speaker 2: like that brand sushi, and it's a recipe based so 258 00:13:05,200 --> 00:13:06,920 Speaker 2: you basically have to add your veggies and add your 259 00:13:06,960 --> 00:13:09,120 Speaker 2: protein to that to make up. Essentially it's like a 260 00:13:09,120 --> 00:13:12,200 Speaker 2: healthy buttered chicken. So it's also guten free and vegan friendly, 261 00:13:12,240 --> 00:13:14,560 Speaker 2: which we do like for all our listeners that need that. 262 00:13:14,960 --> 00:13:16,800 Speaker 2: Now at retails, I found it at Coals for three 263 00:13:16,960 --> 00:13:19,480 Speaker 2: fifty So for a recipe base that makes full serves Susie, 264 00:13:19,520 --> 00:13:22,440 Speaker 2: that's really like, I think that's pretty affordable for most families. 265 00:13:22,640 --> 00:13:24,880 Speaker 2: And then, as I said, you just basically add a 266 00:13:24,920 --> 00:13:27,520 Speaker 2: bit of water, a little bit of oil, and some protein, 267 00:13:27,559 --> 00:13:30,080 Speaker 2: whether that's some beans or legumes or some chicken or something, 268 00:13:30,120 --> 00:13:32,320 Speaker 2: and then we would recommend it says five hundred grams 269 00:13:32,360 --> 00:13:34,520 Speaker 2: of culiflower, but I would highly recommend a couple of 270 00:13:34,520 --> 00:13:37,240 Speaker 2: different cups of different colored vegetables into that as well. 271 00:13:37,480 --> 00:13:39,920 Speaker 2: But from an ingredientless Susie, I can't really fault it. 272 00:13:39,920 --> 00:13:43,839 Speaker 2: It's pretty good. Top ingredient being water, followed by tomatoes, 273 00:13:43,960 --> 00:13:47,680 Speaker 2: followed by tomato paste, vinegar, corn starch, ginger spices. We've 274 00:13:47,679 --> 00:13:50,840 Speaker 2: got cory and a cum and paprika, cinnamon, pepper, tumeric, chili, 275 00:13:50,920 --> 00:13:53,680 Speaker 2: carmeat and nutmeg, and clothes, a little bit of salt, 276 00:13:53,679 --> 00:13:55,400 Speaker 2: a little bit of natural flavor, and a little bit 277 00:13:55,440 --> 00:13:58,640 Speaker 2: of natural colors being tumeric and paprika. So that is 278 00:13:58,679 --> 00:14:00,839 Speaker 2: about as clean as it in greading list. From a 279 00:14:00,880 --> 00:14:03,480 Speaker 2: package product that you could get Susie and looking at 280 00:14:03,480 --> 00:14:05,760 Speaker 2: the ingredient list. As I said, it makes four servings 281 00:14:05,800 --> 00:14:07,440 Speaker 2: for the packets, so you get four serves of your 282 00:14:07,679 --> 00:14:10,200 Speaker 2: your butter chicken or butter you know, masala out of 283 00:14:10,240 --> 00:14:12,160 Speaker 2: that if you want to make it veggie or vegan based, 284 00:14:12,600 --> 00:14:15,240 Speaker 2: and each serving is around eighty five kilo jewels, which 285 00:14:15,240 --> 00:14:17,760 Speaker 2: is about twenty calorie sorts. It's basically like you're just 286 00:14:17,800 --> 00:14:20,240 Speaker 2: having some tomatoes and and spices. Let's be honest. Can 287 00:14:20,240 --> 00:14:22,880 Speaker 2: you make it yourself at home? Absolutely? Are your time poor, 288 00:14:22,960 --> 00:14:25,000 Speaker 2: You've got kids hanging off you, and you're at the supermarket. 289 00:14:25,040 --> 00:14:27,200 Speaker 2: Grab one of these. It's a really quick and easy 290 00:14:27,200 --> 00:14:29,480 Speaker 2: dinner recipe. As the recipe says, you just add a 291 00:14:29,520 --> 00:14:31,080 Speaker 2: little bit of oil, a little bit of water, and 292 00:14:31,120 --> 00:14:33,720 Speaker 2: your veggies in your protein and then protein wise, there's 293 00:14:33,720 --> 00:14:35,760 Speaker 2: point six grams of protein. Obviously we're not going to 294 00:14:35,760 --> 00:14:38,720 Speaker 2: expect much protein or fat because it's basically just water, tomatoes, 295 00:14:38,720 --> 00:14:41,640 Speaker 2: and spices. We've got point six grams of protein, zero 296 00:14:41,640 --> 00:14:44,800 Speaker 2: point three grams of fat, three point seven grams of carbohydrate, 297 00:14:44,880 --> 00:14:47,520 Speaker 2: largely coming from the tomatoes. It's very very very minimal. 298 00:14:47,800 --> 00:14:50,560 Speaker 2: One gram of sugar. That's natural, it's not added sugar, 299 00:14:50,800 --> 00:14:53,440 Speaker 2: point seven grams of dietary fiber and two hundred and 300 00:14:53,440 --> 00:14:56,560 Speaker 2: fifty four milligrams of sodium. So for a package dinner sauce, 301 00:14:56,800 --> 00:14:59,880 Speaker 2: that's very low sodium, a Neil detectable gooden, which is 302 00:15:00,080 --> 00:15:03,360 Speaker 2: right for our Celiac listeners or those who need gluten free. 303 00:15:03,480 --> 00:15:06,040 Speaker 2: So I am a big fan. So I haven't tried 304 00:15:06,080 --> 00:15:08,280 Speaker 2: it and must say, but it's just spices and tomatoes, 305 00:15:08,320 --> 00:15:10,080 Speaker 2: like I keep saying, so, how can you really go wrong? 306 00:15:10,120 --> 00:15:12,360 Speaker 2: It sounds great to me. I will definitely be adding 307 00:15:12,360 --> 00:15:14,160 Speaker 2: that one to my weekly shopping cut. 308 00:15:14,280 --> 00:15:16,840 Speaker 1: Do you think it's a great find? I like that 309 00:15:16,920 --> 00:15:19,400 Speaker 1: brand too. They do some fantastic products in the health 310 00:15:19,440 --> 00:15:21,320 Speaker 1: food section, and you and I were just sort of 311 00:15:21,360 --> 00:15:25,360 Speaker 1: chatting about that. Certainly people love sauces for flavor. And 312 00:15:25,720 --> 00:15:27,560 Speaker 1: one of the pieces of feedback I have from new 313 00:15:27,560 --> 00:15:30,200 Speaker 1: clients is, you know, I'm so bored. I'm just having 314 00:15:30,240 --> 00:15:32,120 Speaker 1: protein and veggies, And I said, oh, well, you can 315 00:15:32,160 --> 00:15:34,160 Speaker 1: absolutely flavor things up with a little bit of sauce. 316 00:15:34,160 --> 00:15:35,800 Speaker 1: I have no issue with that. If the base of 317 00:15:35,840 --> 00:15:38,560 Speaker 1: the meal is massive veggies and lean protein, you know, 318 00:15:38,760 --> 00:15:41,120 Speaker 1: use your sauces to give a bit of flavor, and 319 00:15:41,520 --> 00:15:44,000 Speaker 1: I do find a few pick sauces that are pre 320 00:15:44,080 --> 00:15:46,120 Speaker 1: made from the health food section. They do tend to 321 00:15:46,120 --> 00:15:48,880 Speaker 1: have a much cleaner ingredient list without as many additives. 322 00:15:49,360 --> 00:15:51,600 Speaker 1: And in general we say if a source is less 323 00:15:51,640 --> 00:15:53,760 Speaker 1: than ten percent fat, I don't have a problem with it, 324 00:15:53,840 --> 00:15:56,440 Speaker 1: because I'd rather my clients eat more veggies that taste 325 00:15:56,480 --> 00:15:59,600 Speaker 1: great using a sauce than have just plain So I 326 00:15:59,640 --> 00:16:01,960 Speaker 1: think check out that section of the supermarket for a 327 00:16:02,040 --> 00:16:05,240 Speaker 1: number of better type products, and certainly even in the 328 00:16:05,280 --> 00:16:08,760 Speaker 1: mainstream section, I've noticed they're starting to claim healthier oils 329 00:16:08,800 --> 00:16:11,200 Speaker 1: on some of the process sauces. There's a lot that 330 00:16:11,240 --> 00:16:13,080 Speaker 1: are less than ten percent fat if you look at 331 00:16:13,080 --> 00:16:15,440 Speaker 1: the ingredients and they're pretty clean. So yeah, it's a 332 00:16:15,440 --> 00:16:18,320 Speaker 1: great way to flavor up dishes that are already healthy 333 00:16:18,560 --> 00:16:20,880 Speaker 1: without adding a huge amount of process fat and extra 334 00:16:20,920 --> 00:16:23,200 Speaker 1: oils in that can come from some more sort of 335 00:16:23,520 --> 00:16:25,160 Speaker 1: process varieties. 336 00:16:24,680 --> 00:16:29,920 Speaker 2: Of sauce, definitely, and then talking about more cleaner options, Susie, 337 00:16:29,920 --> 00:16:32,720 Speaker 2: I'm going to share with our listeners today my very 338 00:16:33,000 --> 00:16:35,960 Speaker 2: delicious sheet pan pancake. So sheet pans are very I 339 00:16:36,000 --> 00:16:38,400 Speaker 2: guess like American term. It basically describes like a big 340 00:16:38,400 --> 00:16:41,240 Speaker 2: baking tray with higher sides, so you can kind of bake. 341 00:16:41,440 --> 00:16:44,440 Speaker 2: You know, there's like deep dish brownies, pancakes, that sort 342 00:16:44,440 --> 00:16:46,160 Speaker 2: of thing in it, So rather than being like a 343 00:16:46,200 --> 00:16:48,680 Speaker 2: standard pancake, you kind of meal prep this. So it's 344 00:16:48,680 --> 00:16:50,280 Speaker 2: a great one for the family. The kids can have 345 00:16:50,280 --> 00:16:51,760 Speaker 2: it in the morning, you can take it to work, 346 00:16:51,760 --> 00:16:53,320 Speaker 2: you can warm it up, you can even freeze a 347 00:16:53,320 --> 00:16:55,480 Speaker 2: few slices if you're big into meal prep and you 348 00:16:55,520 --> 00:16:56,840 Speaker 2: want to do a bit of a bolt cook up 349 00:16:56,880 --> 00:16:59,760 Speaker 2: and freeze. So they're the sheet pan pancakes. They're pretty good. 350 00:16:59,800 --> 00:17:02,040 Speaker 2: So they're sort of like, you know, a standard pancake 351 00:17:02,080 --> 00:17:05,280 Speaker 2: would be flour, sugar, milk, and maybe an egg or something. 352 00:17:05,280 --> 00:17:07,680 Speaker 2: That's the standard pancake recipes, so we don't deviate too 353 00:17:07,720 --> 00:17:10,640 Speaker 2: far from that. But the portion sizes do sound quite large, 354 00:17:10,680 --> 00:17:13,560 Speaker 2: because remember this serves about four to six depending on 355 00:17:13,600 --> 00:17:16,280 Speaker 2: your age, your requirements, how much activity you do, whether 356 00:17:16,320 --> 00:17:18,720 Speaker 2: your goal is weight loss or weight maintenance. That's where 357 00:17:18,720 --> 00:17:20,800 Speaker 2: the difference in the portion size has come from. So 358 00:17:20,840 --> 00:17:23,040 Speaker 2: sometimes I put recipes up SUSI and I say serves 359 00:17:23,040 --> 00:17:25,040 Speaker 2: four to six and people go, well, which one is it? 360 00:17:25,080 --> 00:17:26,919 Speaker 2: And it's like how long's a piece of string. It's 361 00:17:26,960 --> 00:17:28,760 Speaker 2: kind of like what is your requirements and what are 362 00:17:28,800 --> 00:17:30,920 Speaker 2: your goals? So it's up to you to decide what 363 00:17:30,960 --> 00:17:34,359 Speaker 2: that portion size should be for you. But in my pancakes, SUSI, 364 00:17:34,359 --> 00:17:36,560 Speaker 2: I've got a cup of whole maale self raising flour, 365 00:17:36,720 --> 00:17:38,479 Speaker 2: a cup of oat flour, so you can just I 366 00:17:38,520 --> 00:17:40,639 Speaker 2: just get rolled oats and blitz them in my blender 367 00:17:40,680 --> 00:17:42,400 Speaker 2: and it makes up nice oat flour. I don't blitz 368 00:17:42,440 --> 00:17:44,080 Speaker 2: them down to a total flour. I leave them a 369 00:17:44,119 --> 00:17:46,640 Speaker 2: little bit kind of chunkier, So use a cup of each, 370 00:17:46,680 --> 00:17:48,560 Speaker 2: a little tea spin of cinnamon, you can use a 371 00:17:48,600 --> 00:17:50,639 Speaker 2: little bit of nutmeg or any other kind of spice 372 00:17:50,640 --> 00:17:53,240 Speaker 2: you like, caught over a cup of maple syrup. Again, 373 00:17:53,280 --> 00:17:54,800 Speaker 2: it sounds like a lot, but it's over four to 374 00:17:54,840 --> 00:17:56,680 Speaker 2: six serves, so it's actually a very small amount. You 375 00:17:56,680 --> 00:17:58,760 Speaker 2: could sub that for honey. They're kind of interchangeable in 376 00:17:58,760 --> 00:18:01,320 Speaker 2: my books. One and a quarter cups of milk, any 377 00:18:01,320 --> 00:18:04,240 Speaker 2: type of milk that you like, two large eggs, a 378 00:18:04,320 --> 00:18:06,720 Speaker 2: quarter cup of extra virgin olive oil, and a little 379 00:18:06,800 --> 00:18:09,840 Speaker 2: dash of vanilla extract as well, if you like, and 380 00:18:09,880 --> 00:18:11,920 Speaker 2: then you basically just bake that in the oven. Zuzi, 381 00:18:11,960 --> 00:18:14,439 Speaker 2: I preheat my oven to two hundred degrees celsius. I 382 00:18:14,560 --> 00:18:16,640 Speaker 2: spray their sheep pan with a bit of nonstick cooking 383 00:18:16,680 --> 00:18:18,400 Speaker 2: spray just so it doesn't stick, or you can also 384 00:18:18,440 --> 00:18:20,159 Speaker 2: line it with just a bit of baking powder. You 385 00:18:20,200 --> 00:18:22,480 Speaker 2: mix it all up just like you wouldn't normally make 386 00:18:22,480 --> 00:18:25,119 Speaker 2: a pancake batter, and then you basically pour that into 387 00:18:25,280 --> 00:18:27,240 Speaker 2: the dish, and then you throw some berries in on 388 00:18:27,240 --> 00:18:29,199 Speaker 2: top as well, so you could throw any fruit on there. 389 00:18:29,200 --> 00:18:30,840 Speaker 2: You could grate up an apple, you could put some 390 00:18:30,880 --> 00:18:33,080 Speaker 2: berries in there. You could you put some chopped pear 391 00:18:33,240 --> 00:18:34,520 Speaker 2: or something in there as well, so it could be 392 00:18:34,520 --> 00:18:37,359 Speaker 2: any flavor. I've called them erry delicious, but they could 393 00:18:37,359 --> 00:18:40,080 Speaker 2: be apple delicious or pear delicious as well, if you 394 00:18:40,119 --> 00:18:42,600 Speaker 2: really like. And then essentially you just bake that about 395 00:18:42,640 --> 00:18:44,600 Speaker 2: fifteen twenty minutes. Keep an eye on it. It can 396 00:18:44,640 --> 00:18:46,920 Speaker 2: burn pretty quickly, so I wouldn't recommend walking away from 397 00:18:46,920 --> 00:18:48,840 Speaker 2: the kitchen when you're anything in the oven, but you 398 00:18:48,880 --> 00:18:50,720 Speaker 2: want it to be that kind of nice brown. It'll 399 00:18:50,720 --> 00:18:52,879 Speaker 2: almost come out like a cake. And then you slice it, 400 00:18:52,960 --> 00:18:55,200 Speaker 2: let it cool for a little bit, and that basically 401 00:18:55,200 --> 00:18:56,880 Speaker 2: has it's got a little bit of protein in there, 402 00:18:56,880 --> 00:18:59,040 Speaker 2: but it's mostly just cubs and a little bit of 403 00:18:59,119 --> 00:19:01,440 Speaker 2: fat as well. So if your goal is weight loss 404 00:19:01,480 --> 00:19:04,359 Speaker 2: or muscle gain, I would highly recommend serving that with 405 00:19:04,440 --> 00:19:07,720 Speaker 2: a protein serve, whether that is some high protein yogurt, 406 00:19:07,760 --> 00:19:10,119 Speaker 2: whether that's Greek yogurt, maybe a bit of ricotta, or 407 00:19:10,119 --> 00:19:12,120 Speaker 2: even a little bit of cottage cheese. If that's your jam, 408 00:19:12,160 --> 00:19:13,879 Speaker 2: you could sprinkle it with some extra cinnamon and then 409 00:19:13,920 --> 00:19:16,000 Speaker 2: put a few extra berries with that as well. So 410 00:19:16,040 --> 00:19:18,640 Speaker 2: it's a very versatile recipe, Susie, But if your goal 411 00:19:18,800 --> 00:19:22,160 Speaker 2: is weight loss or muscle gain, I would recommending boosting 412 00:19:22,200 --> 00:19:24,320 Speaker 2: that recipe with a little bit of additional protein on 413 00:19:24,400 --> 00:19:27,080 Speaker 2: the side, as it is heavily carbohydrate based, and if 414 00:19:27,119 --> 00:19:28,919 Speaker 2: you just have that, there's nothing wrong with that, but 415 00:19:28,920 --> 00:19:30,520 Speaker 2: it's not going to keep you full for that long 416 00:19:30,600 --> 00:19:32,640 Speaker 2: if you don't have that good whack of protein within 417 00:19:32,680 --> 00:19:33,240 Speaker 2: meal like that. 418 00:19:33,840 --> 00:19:36,240 Speaker 1: And what I think is fantastic with pancakes is the 419 00:19:36,720 --> 00:19:39,440 Speaker 1: sugar free maple syrups that you can get, because let's 420 00:19:39,480 --> 00:19:42,919 Speaker 1: be honest, people love to smash pancakes with syrup, but 421 00:19:43,000 --> 00:19:45,840 Speaker 1: I think having the lowest sugar options for those who need. 422 00:19:45,920 --> 00:19:49,440 Speaker 1: It is really handy, so I like those all right 423 00:19:49,440 --> 00:19:51,639 Speaker 1: and beautiful. That brings us to the end of another 424 00:19:51,720 --> 00:19:54,600 Speaker 1: midweek motivational episode. Please keep telling your friends about us 425 00:19:54,600 --> 00:19:57,040 Speaker 1: so we can continue to grow and we will see 426 00:19:57,080 --> 00:19:59,639 Speaker 1: you on Sunday for our regular episode drop have a 427 00:19:59,680 --> 00:19:59,960 Speaker 1: good week. 428 00:20:00,359 --> 00:20:13,159 Speaker 2: Bet you guys next week.