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Speaker 1: Are you currently taking medication for weight loss, maybe on

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Speaker 1: Ocean Peak or trying sex Sender, or you might have

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Speaker 1: even been using Contrave or something like mett Foreman for

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Speaker 1: quite some time. And the second question I have for

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Speaker 1: you is that are you getting the results you would

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Speaker 1: expect given your trying these or using these medications? On

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Speaker 1: today's episode of The Nutrition Couch, I'm going to share

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Speaker 1: some classic client examples of reasons that weight loss medications

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Speaker 1: may not be giving you the results that you are expecting. Hi.

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Speaker 2: I'm Susie Burrow and Amilyenne Wad, and.

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Speaker 1: Each week we bring you The Nutrition Couch, the bi

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Speaker 1: weekly podcast that keeps you up to date on everything

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Speaker 1: you need to know in the world of nutrition as

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Speaker 1: well as weight loss and medication. Leanne has found a

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Speaker 1: spicy yet very healthy sauce to add to flavor up

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Speaker 1: some of your Indian dishes, and Leanne is also going

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Speaker 1: to share one of her favorite pancake breakfast recipes. So

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Speaker 1: Leanne to kick us off today. I certainly would estimate

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Speaker 1: twenty to thirty percent of the clients I see, who

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Speaker 1: are usually all women who have significant amounts of weight

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Speaker 1: to lose, have either tried or are currently taking a

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Speaker 1: type of weight loss medication. Now, of course, weight loss

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Speaker 1: medications are huge at the moment because we're seeing a

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Speaker 1: growing range of semi glue tides, things like ozen Peak

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Speaker 1: coming onto the market, which has profoundly changed the way

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Speaker 1: we manage insulin resistance and pre diabetes. But prior to that,

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Speaker 1: there's always been a sort of range of medications around.

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Speaker 1: So mett Foreman is one that we would have traditionally

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Speaker 1: always used with insulin resistant individuals to help support weight loss,

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Speaker 1: although it's not specifically a weight loss medication, it's more

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Speaker 1: an insulin sensitizer. In the old days, we had Duramne,

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Speaker 1: which was an appetite suppressant that worked on the brain,

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Speaker 1: but it does pop up every now and again. And

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Speaker 1: then prior to ozen Peak and the semi glue tides,

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Speaker 1: we had Saxender which was an appetite suppressant, and also

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Speaker 1: contrave which was similar, And then of course most recently

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Speaker 1: we've had ozen Peak, and there's a few others coming

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Speaker 1: onto the market. So I thought it was probably worth

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Speaker 1: a discussion given the significant number of individuals that I

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Speaker 1: see using or having used these medications, or even I

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Speaker 1: can see online, you know, people discussing it, trying different things.

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Speaker 2: You know.

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Speaker 1: Obviously, if gps are constantly managing individuals for weight loss

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Speaker 1: or overweight and obesity, and they've got medical options to

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Speaker 1: suggest to clients to support their weight loss journey, they

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Speaker 1: will use it, you know, because they're having all people

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Speaker 1: come and be frustrated that they're not losing weight. So

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Speaker 1: a GP will say, well, have you tried sexender? Have

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Speaker 1: you tried? You know, they're always trying to help and

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Speaker 1: solve issues. So I thought it was worth a bit

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Speaker 1: of a discussion on the common scenario that presents to

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Speaker 1: me with some of my clients because in many cases,

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Speaker 1: Leanne the medications aren't really giving them the results that

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Speaker 1: they would expect, and that then comes down to me

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Speaker 1: and them looking closely at their eating behavior and exercise

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Speaker 1: and if it is supporting the underlying mechanism that that

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Speaker 1: weight loss medication is trying to achieve. So, for example,

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Speaker 1: I'll start with Saxender or contrave. Now, Saxender is specifically

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Speaker 1: designed to reduce over eating. So for individuals who perhaps

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Speaker 1: find it difficult to become satisfied with food, have a

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Speaker 1: history of binge eating, perhaps have glucose control issues, so

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Speaker 1: are constantly hungry and not feeling satisfied. Technically, if they're

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Speaker 1: taking Saxender or contrave, they should have very little appetite,

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Speaker 1: which means that their typical intake, which may have been

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Speaker 1: say having six meals per day, you know, a decent

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Speaker 1: serving size of a big bowl of cereal or a

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Speaker 1: couple of eggs on toast, you know, a largish lunch,

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Speaker 1: you know, just constantly feeling like they need to eat. Really,

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Speaker 1: what should be happening if that medication is working appropriately,

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Speaker 1: is that they have very little appetite. So, for example,

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Speaker 1: their food intake may be cut by as much as half,

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Speaker 1: which means suddenly they've gone for a calorie intake of

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Speaker 1: sixteen hundred, two thousand calories per day down to perhaps

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Speaker 1: oneenty twelve hundred calories per day, minus the increase in

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Speaker 1: appetite that they previously may have been experiencing, and then

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Speaker 1: all of a sudden they can comply to that diet

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Speaker 1: and lose weight. So that is one example on those medications,

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Speaker 1: and then the more recent things that o's and peaks

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Speaker 1: and meglue ties were seeing some new ones be released.

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Speaker 1: Not only should they have a profound effect on appetite,

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Speaker 1: but simultaneously they're also increasing insulin production, So that means

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Speaker 1: that even though you're eating less, your body is metabolizing

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Speaker 1: fat better and you're dealing with the hormonal dysfunction that

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Speaker 1: had been making it difficult for you to lose weight prior.

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Speaker 1: So the typical scenario that I would see is that

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Speaker 1: individuals have been using these medications and they got an

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Speaker 1: initial result, so they might have lost five even ten

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Speaker 1: kilos from the initial hit of a reduction in appetite,

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Speaker 1: and then what's happened that is no longer being seen

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Speaker 1: and all of a sudden, the weight has plateaued again.

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Speaker 1: So these are the things to ask yourself and to

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Speaker 1: check in with if you are taking or have taken

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Speaker 1: weight loss medication in the past and it's no longer working.

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Speaker 1: And I would define no longer working as in you're

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Speaker 1: not getting any weight loss, because I would then question

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Speaker 1: why you're paying this incredible amount of money because they're

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Speaker 1: not cheap and it's not working. So that's the first thing.

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Speaker 1: If you're taking a weight loss medication it's not working,

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Speaker 1: you've got to be questioning should you be on it.

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Speaker 1: So the first thing to check after that is am

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Speaker 1: I eating according to my hunger? Or am I eating

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Speaker 1: on AUTOQ? Because what tends to happen is, even subconsciously,

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Speaker 1: even though we're not hungry and you could get up

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Speaker 1: in the morning and have half a slice of toast

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Speaker 1: and be quite satisfied, I find that we're scared not

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Speaker 1: to eat. So I have clients who'll get up a

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Speaker 1: six or seven o'clock and I've asked these exact questions

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Speaker 1: in the past week, and I'll have a look, and

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Speaker 1: they've eaten a full breakfast, so it might be eggs

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Speaker 1: on toast, it might be a bowl of bircher, and

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Speaker 1: it's six or seven o'clock in the morning. So if

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Speaker 1: I've got that client, the first thing I'll say to

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Speaker 1: them is, that's really quite early in the day. Were

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Speaker 1: you hungry? And the often the reply is, oh, if

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Speaker 1: I didn't eat, then I knew I couldn't eat till later,

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Speaker 1: or I knew that if I know I didn't want

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Speaker 1: to get hungry later and I knew I had a

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Speaker 1: big day. But that doesn't answer the question. And the

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Speaker 1: question was were you hungry? And if you actually physically

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Speaker 1: not hungry, it won't hurt to wait an hour or

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Speaker 1: two to see if you're really hungry or if you

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Speaker 1: want to eat something, have a very small amount, a

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Speaker 1: quarter or half that portion, and then wait until you

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Speaker 1: have that gurgly empty feeling in your tummy. And I'll

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Speaker 1: guarantee that if you're taking a weight loss medication, it's

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Speaker 1: not working. You're not getting to that point of being

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Speaker 1: empty in your gut and you're eating regardless, and that's

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Speaker 1: why you're not getting to that deficit and that weight

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Speaker 1: loss that the medication is trying to push you to

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Speaker 1: be getting. So that's the first thing. Really check in

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Speaker 1: and see if you're eating more on AUTOQ. Now, absolutely

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Speaker 1: you can eat too little and it's not great metabolically.

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Speaker 1: I'm not suggesting people are and not eating at all.

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Speaker 1: I'm saying that the medication is designed to significantly reduce

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Speaker 1: appetite and you don't need to eat past that to

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Speaker 1: get a result. As long as you're having three small

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Speaker 1: meals per day, ticking the box on protein, even for

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Speaker 1: a short period of time, there'll be no adverse effects

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Speaker 1: of that. But you're overriding the medication by thinking you're

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Speaker 1: doing the right thing rather than listening to your body.

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Speaker 1: So get back in touch with that empty feeling and

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Speaker 1: stop eating on AUTOQ won't hurt to have breakfast at

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Speaker 1: nine and half as much. Nothing bad will happen, but

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Speaker 1: it's our fear that something will happen that means we're

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Speaker 1: continually eating when we actually don't need to. So that's

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Speaker 1: the first thing. The second step is the medication is

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Speaker 1: not an excuse for you not to exercise. So again,

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Speaker 1: I have a whole lot of clients who have been

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Speaker 1: prescribed weight loss medication. They haven't changed any of their

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Speaker 1: baseline movement. They're eating a whole lot less, which means

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Speaker 1: that they've got an initial weight loss result. But remember

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Speaker 1: the food is only half of the weight loss equation.

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Speaker 1: So if you have lost five ten kilos by eating

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Speaker 1: a lot less courtesy of ozen Peak or Saxender, that's great.

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Speaker 1: But long term, if your goal is to become in

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Speaker 1: control of your weight and improve your metabolic function, the

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Speaker 1: only way you can do that is to move your body,

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Speaker 1: because otherwise you're just starving the weight off, you're losing

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Speaker 1: muscle mass, and you're not improving your body's ability to earn.

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Speaker 1: So if you are on ozen Peak and paying that money,

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Speaker 1: if you are on sex cender. Not only should your

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Speaker 1: commitment be moving each day and getting your eight thousand

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Speaker 1: or so steps, but eventually you're going to have to

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Speaker 1: put the exercise back in because otherwise, and I've seen

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Speaker 1: it a million times, you'll starve the weight off, and

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Speaker 1: then as soon as you stop the medication, it will

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Speaker 1: all go back on again. And we see this time

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Speaker 1: and time again. So that's the second step. The third

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Speaker 1: is number of treats that slip in. So we're coming

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Speaker 1: into party season, we're coming into alcohol time. So I'll

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Speaker 1: see my clients who are on weight loss medication and

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Speaker 1: they eat very very little right through the day, and

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Speaker 1: then there's just routine little extras that pop in, so

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Speaker 1: there's the takeaway food on the weekend or a few

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Speaker 1: extra drinks, and that ends up being multiple occasions where

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Speaker 1: there's higher calorie amounts of eating going on. So really

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Speaker 1: consistency is the key, particularly initially, and if you've had

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Speaker 1: a couple of months where you're no longer losing weight,

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Speaker 1: the goal is to not put the medication up. The

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Speaker 1: goal is to really check what you've been doing and

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Speaker 1: not use it as an excuse to eat poor quality

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Speaker 1: food because you're not eating a lot. So for example,

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Speaker 1: Leanne I'll see clients who'll have a good breakfast, a

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Speaker 1: good lunch, and then pasta for dinner or a takeaway

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Speaker 1: meal because they think they haven't eaten very much, so

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Speaker 1: they'll allow themselves to have those higher calorie foods. So

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Speaker 1: remember that kind of high processed food should happening once

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Speaker 1: or twice each week, and you've got to be off

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Speaker 1: to factor that in. But the TAKEO message is, if

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Speaker 1: you're using a weight loss medicare and you're not losing weight,

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Speaker 1: it's time to have a long, hard look at what's

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Speaker 1: really going on, because basically you're wasting your money and

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Speaker 1: you're probably not being honest with yourself when it comes

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Speaker 1: to lifestyle variables. Or there may also be and I

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Speaker 1: think we'll find this metabolically some people for whom some

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Speaker 1: medications don't work. I think we'll find there's different genetics

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Speaker 1: that work better with ozmpeak or better with sexender, and

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Speaker 1: it may just not be the right medication for you.

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Speaker 1: If you've got bluecoast control issues that are intertally resistant,

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Speaker 1: sex cender's probably not the best medication for you. So

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Speaker 1: you really also need to speak to the doctor and

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Speaker 1: make sure that you've got the right prescription for actually

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Speaker 1: what you're managing as opposed to just taking it and

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Speaker 1: thinking that it's doing the job.

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Speaker 2: I think the final take away point is really working

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Speaker 2: with a dietitian who understands this area. Not a lot

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Speaker 2: of dietitians understand weight loss medications. Susie is very specialized

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Speaker 2: in this area. It's actually going and working with Like,

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Speaker 2: if you can afford to spend hundreds, if not thousands

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Speaker 2: of dollars on medication, hate to break it to you,

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Speaker 2: you can absolutely afford to spend that money and also

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Speaker 2: see a dietitian to maximize the results that you're actually getting. Because,

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Speaker 2: as Zusie said, if you're spending on hundred dollars a

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Speaker 2: week or a month on these medications and they're not

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Speaker 2: doing anything, what's the point Why are you still continuing

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Speaker 2: to refollow your prescription of it's not actually doing anything.

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Speaker 2: So working with the dietician to make sure you're a

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Speaker 2: getting the results that you want and be actually eating

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Speaker 2: a good nutritious start as well, because the last thing

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Speaker 2: you want to do is, as Sousi calls it, staff

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Speaker 2: the weight off, where what you're dropping is a somebody

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Speaker 2: fat but also muscle mass. So in the end, you're

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Speaker 2: actually doing yourself a disservice metabolism wise, because you've down

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Speaker 2: regulated yourself so much because you've lost so much muscle

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Speaker 2: mass from going to low calorie So faster weight loss

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Speaker 2: is not always better weight loss. So just remember that

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Speaker 2: working with a dietisan who specialized in this area alongside

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Speaker 2: taking some of these medications can actually be the best

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Speaker 2: strategy for you long term.

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Speaker 1: Because I know where else. Actually I saw it later

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Speaker 1: and I just put one more point. I was on

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Speaker 1: the ozen Peak chat line on Facebook, which is just

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Speaker 1: fascinating because I was on there because I had to

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Speaker 1: do an article and they let me on, and so

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Speaker 1: I just go. I never comment, of course, I'm just

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Speaker 1: observing it. But there's thousands of members and they'll this

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Speaker 1: processed food that they're eating, so process protein bars or

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Speaker 1: say dessert treats that are marketed as being healthier, and

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Speaker 1: I just think, oh my god, you're using this expensive

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Speaker 1: weight loss medication and you're eating all this rubbish processed

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Speaker 1: food like that is not the goal is to slip

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Speaker 1: in as much process food as you can because you're

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Speaker 1: on a weight loss medication. The goal should be to

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Speaker 1: optimize your nutrient intake and not consume any of that

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Speaker 1: process type food. So I'm pretty horrified observing it, but

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Speaker 1: I see it all the time. And as I said,

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Speaker 1: I know from my own experience with clients, there's plenty

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Speaker 1: taking medications and it's not doing anything, and they haven't

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Speaker 1: changed their lifestyle behaviors and that's where the problem lies.

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Speaker 1: So it should be an opportunity for you to clean

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Speaker 1: up your diet to a greater extent, not use it

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Speaker 1: as an excuse to slip extras in and move less

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Speaker 1: because you're relying on the medication to support weight loss.

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Speaker 2: And they're moving on tour. Next segment Susie, which is

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Speaker 2: our product of the week, going from overly processed foods

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Speaker 2: to one that's pretty damn clean if I do say

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Speaker 2: so myself. I found a delicious Indian inspired massala. So

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Speaker 2: it's from the brand Celebrate Health, which we quite like

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Speaker 2: that brand sushi, and it's a recipe based so you

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Speaker 2: basically have to add your veggies and add your protein

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Speaker 2: to that to make up. Essentially it's like a healthy

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Speaker 2: buttered chicken. So it's also gooden free and vegan friendly.

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Speaker 2: Which we do like for all our listeners that need that.

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Speaker 2: Now at retails, I found it at Coals for three

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Speaker 2: fifty So for a recipe base that makes full serves Sussie,

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Speaker 2: that's really like, I think that's pretty affordable for most families.

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Speaker 2: And then, as I said, you just basically add a

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Speaker 2: bit of water, a little bit of oil, and some protein,

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Speaker 2: whether that's some beans or legumes or some chicken or something,

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Speaker 2: and then we would recommend it says five hundred grams

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Speaker 2: of aquliflower, but I would highly recommend a couple of

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Speaker 2: different cups of different colored vegetables into that as well.

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Speaker 2: But from an ingredientless Susie, I can't really vault it.

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Speaker 2: It's pretty good. Top ingredient ban water, followed by tomatoes,

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Speaker 2: followed by tomato paste, vinegar, cornstarch, ginger spices. We've got coryander, cuman, paprika, cinnamon, pepper, tumeric, chili,

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Speaker 2: calmet and nutmeg, and clothes, a little bit of salt,

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Speaker 2: a little bit of natural flavor, and a little bit

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Speaker 2: of natural colors being tumeric and paprika. So that is

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Speaker 2: about as clean as it in reading list from a

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Speaker 2: package product that you could get Susie and looking at

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Speaker 2: the ingredient list. As I said, it makes four servings.

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Speaker 2: For the packets, you get four serves of your your

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Speaker 2: butter chicken or butter, you know, masala out of that

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Speaker 2: if you want to make it veggy or vegan based,

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Speaker 2: and each serving is around eighty five kilo jewels, which

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Speaker 2: is about twenty calories. So it's basically like you're just

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Speaker 2: having some tomatoes and and spices. Let's be honest. Can

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Speaker 2: you make it yourself at home? Absolutely? Are your time poor,

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Speaker 2: You've got kids hanging off you, and you're at the supermarket.

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Speaker 2: Grab one of these. It's a really quick and easy

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Speaker 2: dinner recipe. As the recipe says, you just add a

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Speaker 2: little bit of oil, a little bit of water, and

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Speaker 2: your veggies in your protein and then protein wise, there's

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Speaker 2: point six grams of protein. Obviously we're not going to

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Speaker 2: expect much protein or fat because it's basically just water, tomatoes,

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Speaker 2: and spices. We've got point six grams of protein, zero

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Speaker 2: point three grams of fat, three point seven grams of carbohydrate,

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Speaker 2: largely coming from the tomatoes. It's very very very minimal.

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Speaker 2: One gram of sugar that's natural, it's not added sugar

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Speaker 2: point seven grams of dietary fiber and two hundred and

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Speaker 2: fifty four milligrams of sodium. So for a package dinner sauce,

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Speaker 2: that's very low sodium, a Neil detectable gooden, which is

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Speaker 2: great for our Celiac listeners or those who need gluten free.

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Speaker 2: So I am a big fan Sousia. I haven't tried it,

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Speaker 2: I must say, but it's just spices and tomatoes, like

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Speaker 2: I keep saying, so how can you really go wrong?

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Speaker 2: It sounds great to me. I will definitely be adding

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Speaker 2: that one to my weekly shopping cut.

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Speaker 1: Do you think it's a great find? I like that

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Speaker 1: brand too. They do some fantastic products in the health

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Speaker 1: food section, and you and I were just sort of

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Speaker 1: chatting about that. Certainly people love sauces for flavor. And

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Speaker 1: one of the pieces of feedback I have from new

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Speaker 1: clients is, you know, I'm so bored. I'm just having

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Speaker 1: protein and veggies, And I said, oh, well, you can

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Speaker 1: absolutely flavor things up with a little of sauce. I

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Speaker 1: have no issue with that. If the base of the

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Speaker 1: meal is massive veggies and lean protein, you know, use

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Speaker 1: your sauces to give a bit of flavor. And I

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Speaker 1: do find a few pick sauces that are pre made

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Speaker 1: from the health food section. They do tend to have

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Speaker 1: a much cleaner ingredient list without as many additives. And

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Speaker 1: in general we say if a source is less than

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Speaker 1: ten percent fat, I don't have a problem with it,

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Speaker 1: because I'd rather my clients eat more veggies that taste

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Speaker 1: great using a sauce than have just plain So I think, yeah,

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Speaker 1: check out that section of the supermarket for a number

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Speaker 1: of better type products. And certainly even in the mainstream section,

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Speaker 1: I've noticed they're starting to claim healthier oils on some

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Speaker 1: of the process sauces. There's a lot that are less

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Speaker 1: than ten percent fat if you look at the ingredients

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Speaker 1: and they're pretty clean. So yeah, it's a great way

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Speaker 1: to flavor up dishes that are already healthy without adding

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Speaker 1: a huge amount of process fat and extra oils in

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Speaker 1: That can come from some more sort of process varieties.

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Speaker 2: Of sauce, definitely, and then talking about more cleaner options, Susie,

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Speaker 2: I'm going to share with our listeners today my very

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Speaker 2: delicious sheet pan pancake. So sheet bans are very I

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Speaker 2: guess like American term, it basically describes like a big

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Speaker 2: baking tray with higher sides, so you can kind of bake.

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Speaker 2: You know, there's like deep dish brownies, pancakes, that sort

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Speaker 2: of thing in it, So rather than being like a

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Speaker 2: standard pancake, you kind of meal prep this. So it's

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Speaker 2: a great one for the family. The kids can have

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Speaker 2: it in the morning, you can take it to work,

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Speaker 2: you can warm it up, you can even freeze a

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Speaker 2: few slices if you're big into meal prep and you

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Speaker 2: want to do a bit of a bolt cook up

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Speaker 2: and freeze. So they're the sheet pan pancakes. They're pretty

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Speaker 2: good suits. They're sort of like, you know, a standared

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Speaker 2: pancake would be flour, sugar, milk, and maybe an egg

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Speaker 2: or something. That's the standard pancake recipe, so we don't

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Speaker 2: deviate too far from that. But the portion sizes do

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Speaker 2: sound quite large, because you remember this serves about four

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Speaker 2: to six depending on your age, your requirements, how much

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Speaker 2: activity you do, whether your goal is weight loss or

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Speaker 2: weight maintenance. That's where the difference in the portion size

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Speaker 2: has come from. So sometimes I put recipees up SUSI

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Speaker 2: and I say serves four to six and people go, well,

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Speaker 2: which one is it? And it's like how long's a

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Speaker 2: piece of string. It's kind of like, what is your

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Speaker 2: requirements and what are your goals, So it's up to

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Speaker 2: you to decide what that portion size should be for you.

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Speaker 2: But in my pancake, SUSI, I've got a cup of

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Speaker 2: Wholemeale self raising flour, a cup of oat flour, so

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Speaker 2: you can just I just get rolled oats and blitz

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Speaker 2: them in my blender and it makes up nice oat flour.

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Speaker 2: I don't blitz them down to a total flour. I

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Speaker 2: leave them a little bit kind of chunkier. So you

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Speaker 2: use a cup of each, a little teaspin of cinnamon,

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Speaker 2: you can use a little bit of nutmeg or any

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Speaker 2: other kind of spice you like, caught over a cup

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Speaker 2: of maple syrup. Again, it sounds like a lot, but

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Speaker 2: it's over four to six serves, so it's actually a

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Speaker 2: very small amount. You could sub that for honey. They're

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Speaker 2: kind of interchangeable in my books. One and a quarter

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Speaker 2: cups of milk, any type of milk that you like,

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Speaker 2: two large eggs, a quarter cup of extra vergin olive oil,

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Speaker 2: and a little dash of vanilla extract as well, if

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Speaker 2: you like, and then you basically just bake that in

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Speaker 2: the oven. Zuzi, I preheat my oven to two hundred

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Speaker 2: degrees celsius. I spray their sheetpan with a bit of

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Speaker 2: nonstick cooking spray so it doesn't stick, or you can

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Speaker 2: also line it with just a bit of baking powder.

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Speaker 2: You mix it all up just like you wouldn't normally

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Speaker 2: make a pancake batter, and then you basically pour that

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Speaker 2: into the dish, and then you throw some berries in

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Speaker 2: on top as well, so you could throw any fruit

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Speaker 2: on there. You could grate up an apple, you could

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Speaker 2: put some berries in there. You could put some chopped

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Speaker 2: pear or something in there as well, so it could

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Speaker 2: be any flavor. I've called them erry delicious, but they

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Speaker 2: could be apple delicious or pear delicious as well, if

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Speaker 2: you really like. And then essentially you just bake that

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Speaker 2: about fifteen twenty minutes. Keep an eye on it. It can

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Speaker 2: burn pretty quickly, so I wouldn't recommend walking away from

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Speaker 2: the kitchen when you're anything in the oven, but you

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Speaker 2: want it to be that kind of nice brown. It'll

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Speaker 2: almost come out like a cake. And then you slice it,

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Speaker 2: let it cool for a little bit, and that basically

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Speaker 2: has it's got a little bit of protein in there,

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Speaker 2: but it's mostly just cubs and a little bit of

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Speaker 2: fat as well. So if your goal is weight loss

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Speaker 2: or muscle gain, I would highly recommend serving that with

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Speaker 2: a protein serve, whether that is some high protein yogurt,

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Speaker 2: whether that's Greek yogurt, maybe a bit of ricotta, or

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Speaker 2: even a little bit of cottage cheese. If that's your jam,

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Speaker 2: you could sprinkle it with some extra cinnamon and then

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Speaker 2: put a few extra berries with that as well. So

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Speaker 2: it's a very versatile recipe, Susie, But if your goal

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Speaker 2: is weight loss or muscle gain, I would recommending boosting

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Speaker 2: that recipe with a little bit of additional protein on

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Speaker 2: the side, as it is heavily carbohydrate based, and if

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Speaker 2: you just have that, there's nothing wrong with that, but

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Speaker 2: it's not going to keep you full for that long

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Speaker 2: if you don't have that good whack of protein with

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Speaker 2: a meal like that.

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Speaker 1: And what I think is fantastic with pancakes is the

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Speaker 1: sugar free maple syrups that you can get, because let's

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Speaker 1: be honest, people love to smash pancakes with syrup, but

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Speaker 1: I think having the lowest sugar options for those who

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Speaker 1: need it is really handy, so I like those all

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Speaker 1: right and beautiful. That brings us to the end of

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Speaker 1: another midweek motivational episode. Please keep telling your friends about

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Speaker 1: us so we can continue to grow and we will

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Speaker 1: see you on Sunday for our regular episode drop have

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Speaker 1: a good week.

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Speaker 2: Bet you guys next week