1 00:00:00,520 --> 00:00:03,240 Speaker 1: You may have heard that hormones play a huge role 2 00:00:03,279 --> 00:00:05,880 Speaker 1: in losing weight, but have you ever heard of how 3 00:00:05,880 --> 00:00:09,000 Speaker 1: the hormones can get disrupted the bigger you get, so 4 00:00:09,119 --> 00:00:12,200 Speaker 1: weight loss for people living in larger bodies can actually 5 00:00:12,240 --> 00:00:15,480 Speaker 1: be harder due to a little known hormone card liptum. 6 00:00:16,200 --> 00:00:16,400 Speaker 2: Hi. 7 00:00:16,560 --> 00:00:17,680 Speaker 1: I'm Leanne Wood. 8 00:00:17,480 --> 00:00:18,440 Speaker 2: And I'm Susie Burrow. 9 00:00:18,680 --> 00:00:21,400 Speaker 1: We bring you The Nutrition Couch, the bi weekly podcast 10 00:00:21,440 --> 00:00:23,680 Speaker 1: that keeps you up to date on everything you need 11 00:00:23,720 --> 00:00:26,120 Speaker 1: to know in the world of nutrition as well as 12 00:00:26,120 --> 00:00:28,600 Speaker 1: weight loss and Latin. We chat all about why we 13 00:00:28,640 --> 00:00:32,159 Speaker 1: need personalization with our nutrition goals, and a lawsuit against 14 00:00:32,200 --> 00:00:34,960 Speaker 1: a huge New York based weight loss company, and our 15 00:00:35,000 --> 00:00:38,400 Speaker 1: listener question of the week is all about nighttime sugar cravings. 16 00:00:39,159 --> 00:00:41,599 Speaker 1: Before we gig off, Susie give us an update on 17 00:00:41,640 --> 00:00:45,720 Speaker 1: your fabulous Maricondo pantry progress. How's it looking. 18 00:00:46,360 --> 00:00:49,879 Speaker 2: It's looking pretty good. It's actually hit a little bit 19 00:00:49,920 --> 00:00:52,800 Speaker 2: of a plateau the pantry. You know, you start everything 20 00:00:52,880 --> 00:00:56,760 Speaker 2: very motivated, And what I've realized is the containers that 21 00:00:56,800 --> 00:00:59,960 Speaker 2: I've ordered for my baking, I haven't ordered the right mix, 22 00:01:00,160 --> 00:01:04,360 Speaker 2: so I ordered like a pack. So anyone who's interested 23 00:01:04,360 --> 00:01:06,600 Speaker 2: in pantries will be finding this interesting. Everyone else would 24 00:01:06,640 --> 00:01:07,960 Speaker 2: just be like, oh, I don't want to hear about 25 00:01:07,959 --> 00:01:12,160 Speaker 2: your pantry. Anyway. I had all these tiny little containers, 26 00:01:12,160 --> 00:01:14,360 Speaker 2: and of course for baking you need all big containers 27 00:01:14,360 --> 00:01:17,280 Speaker 2: because you need self raising flour arm and meal. So 28 00:01:17,560 --> 00:01:19,800 Speaker 2: I have to go and stock my baking section. And 29 00:01:19,840 --> 00:01:22,600 Speaker 2: the other thing that's really proving challenging land is getting 30 00:01:22,600 --> 00:01:25,160 Speaker 2: the labels on correctly and that they all match. So 31 00:01:25,640 --> 00:01:29,240 Speaker 2: I'm just working on that. At the moment, the life 32 00:01:29,280 --> 00:01:31,320 Speaker 2: is pretty busy. We're in that sort of wine down 33 00:01:31,319 --> 00:01:33,240 Speaker 2: to the year. Clients are all trying to get their 34 00:01:33,240 --> 00:01:34,880 Speaker 2: weight off before Christmas, so I haven't had a lot 35 00:01:34,880 --> 00:01:37,679 Speaker 2: of time. But what I'll do is I'll put on 36 00:01:37,720 --> 00:01:41,039 Speaker 2: the Nutrition Couch podcast instace page where it's up to, 37 00:01:41,080 --> 00:01:44,160 Speaker 2: and also how my fridge is looking, because someone actually 38 00:01:44,160 --> 00:01:46,800 Speaker 2: from the Nutrition Couch podcast who listens, said to me, 39 00:01:47,000 --> 00:01:50,040 Speaker 2: they've got this fantastic bread bin. But it was just 40 00:01:50,080 --> 00:01:52,160 Speaker 2: it was a double stack of bread bin, which I 41 00:01:52,160 --> 00:01:54,800 Speaker 2: have been looking at bread bins and it was just 42 00:01:54,880 --> 00:01:58,800 Speaker 2: too high for my shelves and so I love a 43 00:01:58,840 --> 00:02:01,120 Speaker 2: bread bin, so a sort of for that. But yeah, 44 00:02:01,120 --> 00:02:04,400 Speaker 2: so people are interested, I think. So she sent it 45 00:02:04,440 --> 00:02:07,920 Speaker 2: to me and said, we do these fantastic bread stackers. 46 00:02:08,960 --> 00:02:11,440 Speaker 2: So I might share that actually on the Instagram page 47 00:02:11,440 --> 00:02:13,720 Speaker 2: as well, so for anyone who's into the pantries, I 48 00:02:13,720 --> 00:02:15,280 Speaker 2: will put a little bit about where I'm up to. 49 00:02:15,360 --> 00:02:17,960 Speaker 2: And it is actually quite nice to feel organized. It 50 00:02:18,040 --> 00:02:21,720 Speaker 2: certainly means that my kids aren't grabbing snacks. It means 51 00:02:21,720 --> 00:02:24,480 Speaker 2: that I'm wasting a lot less food because I used to, 52 00:02:24,560 --> 00:02:26,280 Speaker 2: like you know how you eat half a packet of 53 00:02:26,360 --> 00:02:28,080 Speaker 2: chips or half a packet of biscuits and then they 54 00:02:28,080 --> 00:02:30,960 Speaker 2: get stale at the bottom. So this way I find 55 00:02:31,000 --> 00:02:32,920 Speaker 2: you waste a lot less food. I'm a lot more 56 00:02:32,919 --> 00:02:35,519 Speaker 2: across what's in the pantry, and it just feels nice 57 00:02:35,560 --> 00:02:38,160 Speaker 2: and clean, and I strongly encourage my clients to clean 58 00:02:38,200 --> 00:02:40,280 Speaker 2: out the pantry when I start working with them too. 59 00:02:40,360 --> 00:02:42,720 Speaker 2: So it's a nice little project. And certainly, if any 60 00:02:43,080 --> 00:02:45,240 Speaker 2: of our listeners have got any other tips or products 61 00:02:45,240 --> 00:02:47,160 Speaker 2: they want to share that I could find helpful after 62 00:02:47,160 --> 00:02:49,360 Speaker 2: they see where I'm up to, I would love to 63 00:02:49,440 --> 00:02:50,880 Speaker 2: hear from you, and. 64 00:02:50,800 --> 00:02:52,880 Speaker 1: Not just pantry like wool drop as well. I'm sort 65 00:02:52,880 --> 00:02:54,400 Speaker 1: of going through and sort of doing a little bit 66 00:02:54,400 --> 00:02:56,120 Speaker 1: of a washing all the winter stuff, taking it to 67 00:02:56,120 --> 00:02:58,200 Speaker 1: the big coats, to the dry cleaners, boxing it up 68 00:02:58,280 --> 00:03:00,840 Speaker 1: until next winter. I feel like even a good wardrobe 69 00:03:00,919 --> 00:03:03,880 Speaker 1: refresh is really nice as well, particularly for people that 70 00:03:04,200 --> 00:03:06,320 Speaker 1: you know might lose weight, might regain weight. I think 71 00:03:06,320 --> 00:03:09,200 Speaker 1: a lot of us have multiple multiple sizes in our wardrobe. 72 00:03:09,240 --> 00:03:11,320 Speaker 1: But I think for some of us, you know, maybe 73 00:03:11,480 --> 00:03:15,000 Speaker 1: trying to maintain and not Yoyo died and constantly regain 74 00:03:15,000 --> 00:03:16,799 Speaker 1: it back, it might be some good motivation to get 75 00:03:16,880 --> 00:03:18,400 Speaker 1: rid of some of those old clothes that we no 76 00:03:18,440 --> 00:03:20,639 Speaker 1: longer fit into. And same deal with the other way. 77 00:03:20,639 --> 00:03:22,399 Speaker 1: You know, if we're hanging on to clothes twenty years 78 00:03:22,400 --> 00:03:25,120 Speaker 1: ago or pre kids, it might not just be realistic 79 00:03:25,160 --> 00:03:26,440 Speaker 1: to keep hanging on to them. So I think a 80 00:03:26,520 --> 00:03:29,720 Speaker 1: nice little wardrobe clean out and refresh feels as good 81 00:03:29,720 --> 00:03:30,919 Speaker 1: as a pantry refresh. 82 00:03:31,080 --> 00:03:33,280 Speaker 2: I don't disagree clean it out. It's a good time 83 00:03:33,280 --> 00:03:34,560 Speaker 2: of you to do it. Wonderful. 84 00:03:34,639 --> 00:03:38,720 Speaker 1: Well, today's media article, it's an interesting one, and I 85 00:03:38,760 --> 00:03:40,600 Speaker 1: think what I'm going to do because all of these 86 00:03:40,600 --> 00:03:42,640 Speaker 1: are just allegations, like it hasn't gone through the court, 87 00:03:42,720 --> 00:03:44,520 Speaker 1: nothing's been decided. So what I'm going to do is 88 00:03:44,560 --> 00:03:47,840 Speaker 1: read directly from the media article. So the media article 89 00:03:47,960 --> 00:03:50,040 Speaker 1: was in the New York Times and it reports that 90 00:03:50,120 --> 00:03:52,680 Speaker 1: a group of women on Wednesday did file a lawsuit 91 00:03:52,720 --> 00:03:56,600 Speaker 1: against Tanya Zakobrot, the nutritionists and social media figure with 92 00:03:56,720 --> 00:03:59,400 Speaker 1: her company called the f Factor Company in New York, 93 00:03:59,520 --> 00:04:02,280 Speaker 1: claiming that they were harmed by the popular F Factor diet, 94 00:04:02,360 --> 00:04:05,480 Speaker 1: which is a high fiber eating plan. So the suits 95 00:04:05,480 --> 00:04:08,760 Speaker 1: were filed in the New York State Supreme Court and 96 00:04:08,800 --> 00:04:12,160 Speaker 1: they claim that the fiber rich F Factor supplements have 97 00:04:12,280 --> 00:04:16,080 Speaker 1: made women ill and contributed to disordered eating patterns. So 98 00:04:16,120 --> 00:04:19,400 Speaker 1: there are eight plaintiffs in this suit and they elect 99 00:04:19,520 --> 00:04:23,120 Speaker 1: they have suffered a variety of medical sort of problems 100 00:04:23,120 --> 00:04:27,880 Speaker 1: and concerns, including internal bleeding, gastric distress, and intestinal blockages 101 00:04:28,080 --> 00:04:31,760 Speaker 1: that actually have required surgery. So I think that this 102 00:04:31,920 --> 00:04:35,560 Speaker 1: is an interesting media article, Susie. We're not saying that 103 00:04:35,680 --> 00:04:37,599 Speaker 1: anything is right or wrong, or we don't know the 104 00:04:37,600 --> 00:04:39,559 Speaker 1: outcome of this. We don't really know too much about 105 00:04:39,560 --> 00:04:42,320 Speaker 1: this company, but we just think it's interesting from the 106 00:04:42,360 --> 00:04:45,279 Speaker 1: fact that we should be getting personalization with our nutrition, 107 00:04:45,400 --> 00:04:47,799 Speaker 1: because it's all well and good to say that everybody 108 00:04:47,880 --> 00:04:50,240 Speaker 1: needs a high fiber diet because a high fiber diet, 109 00:04:50,720 --> 00:04:53,120 Speaker 1: particularly for weight loss, is very effective because it helps 110 00:04:53,120 --> 00:04:55,000 Speaker 1: to keep you full of the longer. A high fiber 111 00:04:55,040 --> 00:04:57,120 Speaker 1: diet is very great for our gut health because it 112 00:04:57,120 --> 00:04:59,800 Speaker 1: helps to feed our good bacteria. But there are certainly 113 00:04:59,839 --> 00:05:02,359 Speaker 1: some people who would not do well at all on 114 00:05:02,440 --> 00:05:06,000 Speaker 1: a high fiber diet, particularly those people with you know, 115 00:05:06,040 --> 00:05:09,479 Speaker 1: stricturing in their bowels, potential blockages in their bowels. You know, 116 00:05:09,520 --> 00:05:12,880 Speaker 1: they're going to have very adverse sort of medical issues 117 00:05:12,920 --> 00:05:15,120 Speaker 1: if we're putting lots of fiber into their diet. So 118 00:05:15,120 --> 00:05:18,160 Speaker 1: there's certainly a small percentage of the population that actually 119 00:05:18,200 --> 00:05:22,000 Speaker 1: needs a lower fiber diet or you know, less sort 120 00:05:22,000 --> 00:05:24,400 Speaker 1: of bulk going through their bowels. So I just thought 121 00:05:24,440 --> 00:05:27,560 Speaker 1: it was sort of an interesting reminder about why nutrition 122 00:05:27,680 --> 00:05:28,760 Speaker 1: really should be personalized. 123 00:05:28,920 --> 00:05:31,880 Speaker 2: I think it's a fascinating article because this nutritionist has 124 00:05:31,920 --> 00:05:35,000 Speaker 2: been well known in the space for many years. You know, 125 00:05:35,040 --> 00:05:37,320 Speaker 2: when you sent it through, I was like, oh, I 126 00:05:37,400 --> 00:05:40,919 Speaker 2: remember reading a business article about the program the f Factor, 127 00:05:40,839 --> 00:05:44,000 Speaker 2: which was based on fiber rich diets. And generally, let's 128 00:05:44,000 --> 00:05:45,840 Speaker 2: be honest, fiber rich dits are really good for us, 129 00:05:45,880 --> 00:05:48,200 Speaker 2: but you're right, they're not for everybody. For a range 130 00:05:48,240 --> 00:05:51,000 Speaker 2: of different reasons, and we don't know the specifics of 131 00:05:51,360 --> 00:05:54,680 Speaker 2: the individual dietary prescription here, but I think it's just 132 00:05:54,720 --> 00:05:59,200 Speaker 2: an example of where diets can potentially go wrong. Again, 133 00:05:59,440 --> 00:06:01,760 Speaker 2: we're not saying that this is the case other than 134 00:06:01,800 --> 00:06:05,920 Speaker 2: it's a report of the allegation about the program. But 135 00:06:06,040 --> 00:06:09,640 Speaker 2: to me, it just is interesting to observe and see 136 00:06:09,640 --> 00:06:13,960 Speaker 2: what the outcome is because you don't see nutritionists in 137 00:06:14,000 --> 00:06:20,880 Speaker 2: the media very often for allegedly inappropriate prescription. So if 138 00:06:20,920 --> 00:06:22,680 Speaker 2: I think off the top of my head, we far 139 00:06:22,720 --> 00:06:27,640 Speaker 2: more frequently see medical negligence cases or issues. You know, 140 00:06:27,800 --> 00:06:30,320 Speaker 2: doctors being sued for a range of reasons, and obviously 141 00:06:30,360 --> 00:06:32,839 Speaker 2: they're in a vulnerable group, you know, when they're working 142 00:06:32,839 --> 00:06:34,880 Speaker 2: with people who are sick. And I'm well, but I 143 00:06:34,920 --> 00:06:39,120 Speaker 2: can only remember a handful of cases where nutritionists have 144 00:06:39,240 --> 00:06:43,719 Speaker 2: been taken to court. One was about a child a 145 00:06:43,800 --> 00:06:47,400 Speaker 2: vegan diet and a practitioner was involved in a dietary 146 00:06:47,440 --> 00:06:50,680 Speaker 2: prescription for a vegan diet. And of course a few 147 00:06:50,720 --> 00:06:53,400 Speaker 2: years ago we had a celebrity chef associated with giving 148 00:06:53,400 --> 00:06:57,680 Speaker 2: inappropriate recommendations in cookbooks for young children. And this would 149 00:06:57,680 --> 00:07:00,000 Speaker 2: be probably one of the only others I've ever seen 150 00:07:00,200 --> 00:07:03,960 Speaker 2: where there's been questions raised about dietary prescription given by 151 00:07:03,960 --> 00:07:07,040 Speaker 2: a health professional. So I think that the take home 152 00:07:07,080 --> 00:07:09,560 Speaker 2: messages for me are one. I'll just be paying attention 153 00:07:09,680 --> 00:07:13,400 Speaker 2: to it because it's really interesting because, certainly business wise, 154 00:07:13,800 --> 00:07:17,240 Speaker 2: this nutritionists is very well known in New York. Very 155 00:07:17,320 --> 00:07:21,360 Speaker 2: respective from a business perspective, you provide a boutique service 156 00:07:21,360 --> 00:07:25,640 Speaker 2: for the elite in you know, one on one services 157 00:07:25,680 --> 00:07:29,320 Speaker 2: that you know the average person are not able to access. 158 00:07:30,200 --> 00:07:34,520 Speaker 2: And so I think it's fascinating in itself just to see, 159 00:07:34,720 --> 00:07:37,440 Speaker 2: you know, these allegations and to see how they play out. 160 00:07:37,760 --> 00:07:40,240 Speaker 2: But you're right, it just draws attention to the fact 161 00:07:40,280 --> 00:07:43,000 Speaker 2: that professionals and when you're giving dietary advice, you do 162 00:07:43,120 --> 00:07:45,600 Speaker 2: have a legal responsibility to be ensuring that it's a 163 00:07:45,640 --> 00:07:49,160 Speaker 2: safe and sound program, and we of course have always 164 00:07:49,160 --> 00:07:52,520 Speaker 2: stressed that on the Nutrition Couch, particularly checking the qualifications 165 00:07:52,560 --> 00:07:55,360 Speaker 2: of the professionals that you're getting that advice from, because 166 00:07:55,480 --> 00:07:58,680 Speaker 2: you know, you can see dietary advice coming from chefs, 167 00:07:58,680 --> 00:08:00,480 Speaker 2: you can see it coming from life as, you can 168 00:08:00,480 --> 00:08:02,160 Speaker 2: see it coming from nature paths, you can see it 169 00:08:02,200 --> 00:08:05,120 Speaker 2: coming from nutritionists, you can see it coming from health coaches, 170 00:08:05,440 --> 00:08:08,840 Speaker 2: and there's a wide difference in those qualifications, particularly when 171 00:08:08,840 --> 00:08:12,560 Speaker 2: it comes to individualized prescriptive nutrition. And from memory what 172 00:08:12,600 --> 00:08:16,120 Speaker 2: I understand, the fiber was really quite high on these plans. 173 00:08:16,120 --> 00:08:19,040 Speaker 2: You know, the recommended daily intake for fiber is roughly 174 00:08:19,080 --> 00:08:21,320 Speaker 2: twenty five to thirty grams for straints, and I know 175 00:08:21,440 --> 00:08:23,240 Speaker 2: that you have in the past said do you think 176 00:08:23,240 --> 00:08:25,280 Speaker 2: it needs to be closer to about forty grams for 177 00:08:25,320 --> 00:08:29,200 Speaker 2: good health? But in my understanding of the f factor, 178 00:08:29,240 --> 00:08:31,880 Speaker 2: it was it was very high all the time, and 179 00:08:31,920 --> 00:08:36,480 Speaker 2: targeted and unprocessed really high levels with the idea of 180 00:08:36,679 --> 00:08:40,160 Speaker 2: keeping calorie and take very controlled. So yeah, quite specific 181 00:08:40,280 --> 00:08:42,840 Speaker 2: nutrition that would need to be individualized depending on the 182 00:08:43,000 --> 00:08:47,640 Speaker 2: digestive health history of the clients involved. And you know, 183 00:08:47,840 --> 00:08:50,000 Speaker 2: just really interesting and I'll be paying a lot of attention. 184 00:08:50,120 --> 00:08:52,040 Speaker 2: So for me, the take home messages are, yeah, just 185 00:08:52,080 --> 00:08:55,000 Speaker 2: be careful who you get nutrition advice from. And it's 186 00:08:55,160 --> 00:08:57,120 Speaker 2: not a one size fits all model. And that's always 187 00:08:57,160 --> 00:09:00,560 Speaker 2: my concern when people are selling online programs or sort 188 00:09:00,600 --> 00:09:03,960 Speaker 2: of standard diets without taking a thoroughmedical history. You know, 189 00:09:04,000 --> 00:09:06,840 Speaker 2: there are contry indications for a range of different reasons. 190 00:09:07,160 --> 00:09:09,320 Speaker 2: So if you're buying cookie cut of diets that seem 191 00:09:09,360 --> 00:09:12,280 Speaker 2: to be pretty similar across the board. I'd be questioning 192 00:09:12,320 --> 00:09:14,960 Speaker 2: that because you know, they're not for everyone in some cases, 193 00:09:15,000 --> 00:09:17,640 Speaker 2: land as we've discussed, if you do have digestive health 194 00:09:17,679 --> 00:09:21,360 Speaker 2: issues or you know, I had a client actually recently 195 00:09:22,200 --> 00:09:25,960 Speaker 2: who had a very unusual type of cancer when she 196 00:09:26,040 --> 00:09:29,640 Speaker 2: was quite young, of female hormone cancer, and it was 197 00:09:29,880 --> 00:09:32,520 Speaker 2: very very rare, and it had happened twenty years prior 198 00:09:32,559 --> 00:09:34,800 Speaker 2: to that. But for me straight away it was a 199 00:09:34,840 --> 00:09:37,000 Speaker 2: red flag because if I was looking at, for example, 200 00:09:37,040 --> 00:09:40,920 Speaker 2: weight loss medication, I need an opinion on an endocrinologist. 201 00:09:40,960 --> 00:09:42,439 Speaker 2: So I don't want to be saying to her, look, 202 00:09:42,520 --> 00:09:44,480 Speaker 2: I think you should perhaps try this or speak to 203 00:09:44,520 --> 00:09:48,920 Speaker 2: the GP about this, under my recommendation and guidance without 204 00:09:49,040 --> 00:09:52,360 Speaker 2: advice of a professional. Now, if you were not having 205 00:09:52,360 --> 00:09:54,960 Speaker 2: an intense one hour consult as we do with new 206 00:09:55,120 --> 00:09:59,240 Speaker 2: clients and really getting a thoroughmedical history, you could easily 207 00:09:59,240 --> 00:10:02,199 Speaker 2: have mixed missed that. And the thing about a number 208 00:10:02,240 --> 00:10:05,960 Speaker 2: of these conditions, whether it's digestive health or malignancies, we 209 00:10:06,000 --> 00:10:08,199 Speaker 2: actually still don't know a lot about them. We may 210 00:10:08,240 --> 00:10:11,240 Speaker 2: find in twenty years. For example, my client's cancer, it 211 00:10:11,280 --> 00:10:14,600 Speaker 2: was contraindicated to have that medication. So I'm not in 212 00:10:14,640 --> 00:10:16,840 Speaker 2: a position to be making that decision. I need to 213 00:10:16,840 --> 00:10:19,000 Speaker 2: make sure she's going to the right medical professional. And 214 00:10:19,040 --> 00:10:20,520 Speaker 2: as I said, if I hadn't spent quite a lot 215 00:10:20,520 --> 00:10:22,520 Speaker 2: of time asking her about her medical history, because it 216 00:10:22,520 --> 00:10:24,840 Speaker 2: was twenty years prior, I wouldn't have known that and 217 00:10:24,880 --> 00:10:26,480 Speaker 2: could have easily just said, yeah, I think you should 218 00:10:26,480 --> 00:10:28,679 Speaker 2: try this, go and see this, and completely miss that. 219 00:10:28,720 --> 00:10:30,880 Speaker 2: And these are people's lives and health you're talking about, 220 00:10:31,360 --> 00:10:33,400 Speaker 2: so I think, you know, just be very mindful of 221 00:10:33,559 --> 00:10:36,160 Speaker 2: if you're not giving a thorough medical history, particularly with 222 00:10:36,320 --> 00:10:41,040 Speaker 2: very specific dietary prescriptions. You know, to me, you've got 223 00:10:41,080 --> 00:10:43,439 Speaker 2: to be aware of that and making sure you're getting 224 00:10:43,480 --> 00:10:46,720 Speaker 2: and seeing the right professionals to protect your health basically. 225 00:10:47,040 --> 00:10:49,200 Speaker 1: And I will just add as well, I get that 226 00:10:49,280 --> 00:10:51,959 Speaker 1: her boutique clinic is really based on, you know, one 227 00:10:52,000 --> 00:10:55,199 Speaker 1: on one that personalization and nutrition, which I think is fabulous, 228 00:10:55,320 --> 00:10:57,400 Speaker 1: But the clinic actually does sell a lot, like a 229 00:10:57,480 --> 00:11:00,319 Speaker 1: large range of protein powders and protein bars sort of 230 00:11:00,320 --> 00:11:03,000 Speaker 1: supplement based products, and I've just looked up one online 231 00:11:03,040 --> 00:11:05,760 Speaker 1: and this is purely just my own thoughts but one 232 00:11:05,800 --> 00:11:09,640 Speaker 1: of the chocolate Brownie Fiber f Factor protein bar has 233 00:11:09,720 --> 00:11:13,680 Speaker 1: twenty grams of fiber per serving. That's an incredible amount 234 00:11:13,720 --> 00:11:16,600 Speaker 1: when you think about it. The average Austraan doesn't actually 235 00:11:16,640 --> 00:11:19,360 Speaker 1: even get close to twenty grams of fiber let alone. 236 00:11:19,360 --> 00:11:22,040 Speaker 1: You know, the recommendations for restraining females are twenty five 237 00:11:22,080 --> 00:11:24,640 Speaker 1: grams of fiber a day, and the recommendations for males 238 00:11:24,640 --> 00:11:27,040 Speaker 1: are thirty grams of fiber a day. I personally like 239 00:11:27,240 --> 00:11:29,720 Speaker 1: most of my clients if they can tolerate fiber to 240 00:11:29,760 --> 00:11:31,800 Speaker 1: be you know, thirty grams are a little bit more. 241 00:11:31,960 --> 00:11:34,040 Speaker 1: But I think that twenty grams of fiber and one 242 00:11:34,080 --> 00:11:37,199 Speaker 1: snap bar is an incredibly high amount. So I would 243 00:11:37,280 --> 00:11:39,680 Speaker 1: say that, you know, if I gave the majority of 244 00:11:39,679 --> 00:11:42,160 Speaker 1: my clients with sensitive tummies twenty grams of fiber and 245 00:11:42,200 --> 00:11:44,720 Speaker 1: one snack bar, they would really struggle in terms of 246 00:11:44,760 --> 00:11:47,440 Speaker 1: digesting that. So I think a lot of times when 247 00:11:47,480 --> 00:11:50,360 Speaker 1: we're looking at different types of products and supplements online, 248 00:11:50,640 --> 00:11:53,040 Speaker 1: we're not getting the personalization when it comes to nutrition. 249 00:11:53,080 --> 00:11:55,480 Speaker 1: We're not getting the dietary consopt when it comes to nutrition. 250 00:11:55,760 --> 00:11:58,920 Speaker 1: So I think it's just a really good reminder for 251 00:11:58,960 --> 00:12:01,400 Speaker 1: our listeners at home. Just be very careful when you're 252 00:12:01,400 --> 00:12:04,840 Speaker 1: buying things like supplements and protein powders and protein bars 253 00:12:05,720 --> 00:12:09,360 Speaker 1: online without the proper consultation that really should come with 254 00:12:09,400 --> 00:12:13,439 Speaker 1: some of these more I would say specifically formulated products. 255 00:12:13,600 --> 00:12:15,960 Speaker 1: And they're also quite expensive, Susie, I must say that. 256 00:12:16,440 --> 00:12:18,520 Speaker 1: I mean, the one I'm looking at is twelve twelve 257 00:12:18,600 --> 00:12:21,280 Speaker 1: bars in the pack for the chocolate brownie. Is it's 258 00:12:21,320 --> 00:12:23,560 Speaker 1: two hundred and thirty four dollars to be fair, on 259 00:12:23,600 --> 00:12:25,360 Speaker 1: this website, it is on sale for one hundred and 260 00:12:25,360 --> 00:12:27,720 Speaker 1: forty two for the twelve pack, but that works out 261 00:12:27,760 --> 00:12:30,199 Speaker 1: to be if you pay the full price nineteen dollars 262 00:12:30,200 --> 00:12:31,040 Speaker 1: fifty per bar. 263 00:12:31,960 --> 00:12:34,480 Speaker 2: Well, I'm just thinking where it could go terribly wrong 264 00:12:34,520 --> 00:12:36,760 Speaker 2: if I'm thinking about my own clients when I suggest 265 00:12:36,800 --> 00:12:39,360 Speaker 2: they might have a bar as a snack. Sometimes they 266 00:12:39,400 --> 00:12:41,319 Speaker 2: might have two land and sometimes they might have three 267 00:12:41,360 --> 00:12:44,520 Speaker 2: or four. Space of happens in a day. So certainly 268 00:12:44,520 --> 00:12:46,480 Speaker 2: if you were tacking into those bars, not only was 269 00:12:46,480 --> 00:12:48,920 Speaker 2: it a very expensive snack with eighty grams of five 270 00:12:49,000 --> 00:12:50,480 Speaker 2: or I would be hastened to say, you'd be in 271 00:12:50,559 --> 00:12:51,800 Speaker 2: quite a lot of gastric. 272 00:12:52,240 --> 00:12:54,959 Speaker 1: Yeah, so I think it's just an important reminder that 273 00:12:55,280 --> 00:12:59,040 Speaker 1: just because it's sold online doesn't necessarily make it appropriate 274 00:12:59,400 --> 00:13:02,480 Speaker 1: for every body, or safe for everybody, or healthy for 275 00:13:02,559 --> 00:13:05,800 Speaker 1: everybody as well, and more is not necessarily better, particularly 276 00:13:05,840 --> 00:13:08,000 Speaker 1: when it comes to a supplement. Susie, and I've always 277 00:13:08,000 --> 00:13:11,280 Speaker 1: said that before. You're very hard pressed to go wrong 278 00:13:11,360 --> 00:13:15,120 Speaker 1: from food in terms of open supplementing from a vitamin 279 00:13:15,240 --> 00:13:17,920 Speaker 1: or a mineral or a fiber perspective, you're eating pure food. 280 00:13:18,120 --> 00:13:20,360 Speaker 1: But when we start to throw into the mix vitamins 281 00:13:20,360 --> 00:13:23,960 Speaker 1: and minerals and specifically formulated food products, it's when we 282 00:13:23,960 --> 00:13:26,520 Speaker 1: can get to incredibly high doses of some sorts of 283 00:13:26,559 --> 00:13:29,000 Speaker 1: you know, some nutrients and vitamins, and for a lot 284 00:13:29,000 --> 00:13:31,640 Speaker 1: of people they may not tolerate that it could potentially 285 00:13:31,679 --> 00:13:34,040 Speaker 1: have some adverse effects. So I think just a really 286 00:13:34,080 --> 00:13:37,240 Speaker 1: timely reminder for everybody at home the bulk of your 287 00:13:37,320 --> 00:13:40,800 Speaker 1: nutritions should come from whole food and not supplements or 288 00:13:40,880 --> 00:13:42,280 Speaker 1: vitamins and minerals as well. 289 00:13:42,400 --> 00:13:44,080 Speaker 2: True, and we'll keep you up to date with that, 290 00:13:44,120 --> 00:13:47,920 Speaker 2: because now it's really gauged my interest because, as I said, 291 00:13:47,960 --> 00:13:49,880 Speaker 2: I'd always been interested. You know, you see someone who's 292 00:13:49,960 --> 00:13:53,200 Speaker 2: very successful in business in our profession and you pay attention, 293 00:13:53,320 --> 00:13:56,000 Speaker 2: you think, oh, that's an interesting business model. But now 294 00:13:56,040 --> 00:13:58,120 Speaker 2: I'm aware that's going on. I'll keep an eye out 295 00:13:58,120 --> 00:14:00,679 Speaker 2: and we'll update you as that moves through, whether it 296 00:14:00,720 --> 00:14:04,320 Speaker 2: goes to the courts or what the outcoming is. And 297 00:14:04,320 --> 00:14:05,839 Speaker 2: I'm sure it will take months, if not years, but 298 00:14:05,880 --> 00:14:07,360 Speaker 2: we'll keep you across that because I think it's really 299 00:14:07,360 --> 00:14:10,640 Speaker 2: really fascinating. All right, Leanne. Now we know that our 300 00:14:10,720 --> 00:14:15,400 Speaker 2: listeners love to talk about hormones. Now, there are a 301 00:14:15,480 --> 00:14:18,280 Speaker 2: number of different hormones that are involved in weight control 302 00:14:18,360 --> 00:14:21,320 Speaker 2: directly and indirectly, so things of course, like your thyroid hormones. 303 00:14:21,600 --> 00:14:25,000 Speaker 2: I commonly talk about insulin resistance and insuline as a hormone. 304 00:14:25,520 --> 00:14:27,440 Speaker 2: But one we wanted to talk about today was one 305 00:14:27,480 --> 00:14:30,840 Speaker 2: that you found some a new paper on which is 306 00:14:30,840 --> 00:14:33,600 Speaker 2: really interesting. Some of our listeners may have heard of leptin, 307 00:14:34,160 --> 00:14:38,200 Speaker 2: but it's a hormone that is very closely associated with 308 00:14:38,240 --> 00:14:43,320 Speaker 2: weight control and in particular appetite. It's a hormone that's 309 00:14:43,360 --> 00:14:47,240 Speaker 2: known to promote satiety and fullness and has a very 310 00:14:47,440 --> 00:14:52,520 Speaker 2: powerful role in energy balance or calorie balance in our weight. Now, 311 00:14:52,680 --> 00:14:55,800 Speaker 2: we have known land for quite some time that people 312 00:14:55,800 --> 00:14:58,200 Speaker 2: who are overweight are more likely to be what we 313 00:14:58,240 --> 00:15:04,840 Speaker 2: call leptin resistant, which appears to exacerbate overeating. So the 314 00:15:04,880 --> 00:15:08,160 Speaker 2: suggestion is that if your leptin's not working overly, well, 315 00:15:08,800 --> 00:15:10,760 Speaker 2: you don't feel as full as you should if the 316 00:15:10,880 --> 00:15:13,880 Speaker 2: leptin was working as it should be, and as such, 317 00:15:13,920 --> 00:15:17,160 Speaker 2: you're more likely to keep eating or overeating past your hunger. 318 00:15:17,200 --> 00:15:19,800 Speaker 2: And I think anecdotally, you know, if you see people 319 00:15:19,800 --> 00:15:23,760 Speaker 2: who can eat very, very large volumes of food and 320 00:15:23,800 --> 00:15:25,840 Speaker 2: then other people can eat half as much and feel 321 00:15:26,000 --> 00:15:29,600 Speaker 2: just as satisfied, it makes sense from an observation perspective 322 00:15:29,600 --> 00:15:32,440 Speaker 2: that there's obviously something going on hormonely, and you know, 323 00:15:32,960 --> 00:15:36,520 Speaker 2: we do learn more and more about these. The other 324 00:15:36,560 --> 00:15:38,920 Speaker 2: one that we're going to talk about is one called grellon, 325 00:15:38,960 --> 00:15:41,720 Speaker 2: and they seem to be quite closely related, leptin and grellin, 326 00:15:43,520 --> 00:15:47,440 Speaker 2: and so it appears that you know, when they're not 327 00:15:47,520 --> 00:15:50,400 Speaker 2: working as well as they should be, it's you know, 328 00:15:51,000 --> 00:15:53,880 Speaker 2: stomach perhaps we're not as aware that we're getting fuller, 329 00:15:53,920 --> 00:15:56,280 Speaker 2: and it has an impact also in the brain, so 330 00:15:56,360 --> 00:16:00,400 Speaker 2: our ability to regulate. So you know, the thing I 331 00:16:00,520 --> 00:16:03,080 Speaker 2: find leanne about this is that because you can get 332 00:16:03,080 --> 00:16:08,720 Speaker 2: these hormones tested and identify perhaps that your levels are 333 00:16:08,760 --> 00:16:12,120 Speaker 2: not where they should be within reference ranges. But I 334 00:16:12,160 --> 00:16:15,200 Speaker 2: guess the thing for me working with clients is there's 335 00:16:15,240 --> 00:16:19,000 Speaker 2: not specifically something that we can do if these hormones 336 00:16:19,040 --> 00:16:22,040 Speaker 2: are not working as well as they should be a 337 00:16:22,040 --> 00:16:24,320 Speaker 2: bit different if your thyroid hormones are out, or if 338 00:16:24,320 --> 00:16:27,320 Speaker 2: your petuitary hormones are out, or even if you're insulin 339 00:16:27,440 --> 00:16:29,920 Speaker 2: is not regulating well. There is a number of medical 340 00:16:29,960 --> 00:16:34,240 Speaker 2: intervention points, but at the moment, and I'm sure in 341 00:16:34,240 --> 00:16:37,840 Speaker 2: the future there will be, but at the moment, there's 342 00:16:37,880 --> 00:16:41,239 Speaker 2: not a number of intervention points. It's a bit like quartisole. 343 00:16:41,400 --> 00:16:43,560 Speaker 2: Women will come and say, oh, my quartosoles really higher, 344 00:16:43,560 --> 00:16:45,800 Speaker 2: can't lose weight, but there's not a whole lot we 345 00:16:45,840 --> 00:16:48,120 Speaker 2: can do to just directly reduce it. And it's kind 346 00:16:48,120 --> 00:16:50,800 Speaker 2: of the same with both grelein and leptin. Even if 347 00:16:50,840 --> 00:16:54,800 Speaker 2: you're identified as being resistant or having abnormally high levels 348 00:16:54,840 --> 00:16:58,520 Speaker 2: that may be linked to a poorer appetite control or regulation. 349 00:16:58,640 --> 00:17:01,400 Speaker 2: So you can eat tire fast food meal dealer. It 350 00:17:01,400 --> 00:17:03,480 Speaker 2: doesn't even touch the sides or churn your way through 351 00:17:03,520 --> 00:17:07,080 Speaker 2: a packet of Timtam's no worries, but you know, there's 352 00:17:07,080 --> 00:17:08,600 Speaker 2: not like you can then take a tablet just to 353 00:17:08,640 --> 00:17:11,399 Speaker 2: fix it. Over time, it's likely a genetic component. We 354 00:17:11,400 --> 00:17:14,080 Speaker 2: will learn more about these hormones, so at the moment, 355 00:17:14,119 --> 00:17:17,120 Speaker 2: it's more an observation that perhaps they're not working as well, 356 00:17:17,160 --> 00:17:21,280 Speaker 2: and perhaps there's a genetic predisposition to that. There's a 357 00:17:21,359 --> 00:17:25,120 Speaker 2: little bit of research that we've come up with when 358 00:17:25,160 --> 00:17:28,080 Speaker 2: looking at it to show that it appears that natural 359 00:17:28,080 --> 00:17:32,439 Speaker 2: physiological regulations improved with things like anti inflammatory diets or 360 00:17:32,440 --> 00:17:35,800 Speaker 2: even amiga three supplements. We know that sleep is very 361 00:17:35,840 --> 00:17:40,920 Speaker 2: heavily involved in regulating grellin in particular, and also we've 362 00:17:40,920 --> 00:17:45,040 Speaker 2: known for ages insulin and our glucose metabolism. So certainly 363 00:17:45,080 --> 00:17:49,479 Speaker 2: that period of rest and regeneration, and I would hasten 364 00:17:49,560 --> 00:17:52,760 Speaker 2: to say fastingly and whether it's eight, ten, twelve hours 365 00:17:52,880 --> 00:17:55,800 Speaker 2: or even longer, helps to restore some of those hormone 366 00:17:55,880 --> 00:18:00,560 Speaker 2: levels to baseline or enhances their action. But you know, 367 00:18:00,760 --> 00:18:02,280 Speaker 2: if a client has come to me and said they've 368 00:18:02,280 --> 00:18:05,040 Speaker 2: had leptin or laptin resistance, and it's nice to know, 369 00:18:05,119 --> 00:18:07,440 Speaker 2: but it doesn't really help me so much in giving 370 00:18:07,480 --> 00:18:11,119 Speaker 2: them a direct thing to change in their lifestyle to 371 00:18:11,160 --> 00:18:14,679 Speaker 2: improve it. What about you have you had many clients 372 00:18:14,680 --> 00:18:16,439 Speaker 2: who have presented with this or is it something that 373 00:18:16,480 --> 00:18:18,359 Speaker 2: you test for or ask for numbers on. 374 00:18:18,760 --> 00:18:20,480 Speaker 1: I definitely don't test or ask for it, but I 375 00:18:20,520 --> 00:18:22,800 Speaker 1: do feel like if my clients are living in larger 376 00:18:22,840 --> 00:18:25,440 Speaker 1: bodies or their BMIs you know, upwards of I'd say 377 00:18:25,440 --> 00:18:28,520 Speaker 1: probably over forty five fifty, I would just naturally assume 378 00:18:28,560 --> 00:18:31,280 Speaker 1: that they have some level of leptoin resistance. And particularly 379 00:18:31,280 --> 00:18:33,480 Speaker 1: when I used to work in the barriotic clinic, when 380 00:18:33,480 --> 00:18:36,600 Speaker 1: I used to work at the hospital, I mean, you know, 381 00:18:36,640 --> 00:18:38,520 Speaker 1: you're right when you say that there isn't something that 382 00:18:38,560 --> 00:18:40,640 Speaker 1: we can exactly target. There's not a pill we can 383 00:18:40,640 --> 00:18:42,960 Speaker 1: give them, there's not a just do exactly this and 384 00:18:43,000 --> 00:18:45,399 Speaker 1: will drop your leptom down. But there is actually a 385 00:18:45,400 --> 00:18:47,480 Speaker 1: lot of things that we can do, and the biggest 386 00:18:47,480 --> 00:18:49,560 Speaker 1: one is weight loss, because you lose a lot of 387 00:18:49,600 --> 00:18:52,240 Speaker 1: the weight and the leptin resistance goes away. But it's 388 00:18:52,359 --> 00:18:55,520 Speaker 1: so much easier said than done. So let me just 389 00:18:55,560 --> 00:18:57,440 Speaker 1: go back to the current evidence, because I know that 390 00:18:57,960 --> 00:19:01,160 Speaker 1: our listeners really do enjoy, you know, our podcast being 391 00:19:01,160 --> 00:19:03,520 Speaker 1: an evidence based podcast, So I thought it was quite 392 00:19:03,520 --> 00:19:06,280 Speaker 1: interesting when I stumbled across this one Suzie. It's a 393 00:19:06,320 --> 00:19:09,199 Speaker 1: mini review of the current evidence on the leptin system 394 00:19:09,280 --> 00:19:11,280 Speaker 1: and diet. So it was published in a journal of 395 00:19:11,359 --> 00:19:14,679 Speaker 1: Endocrinology in twenty twenty one, so it's quite a new paper. 396 00:19:15,240 --> 00:19:18,000 Speaker 1: And essentially what the summary is is it basically says 397 00:19:18,040 --> 00:19:21,720 Speaker 1: that leptin promotes satiti, so sotieti is that feeling of fullness. 398 00:19:21,760 --> 00:19:25,560 Speaker 1: So leptin promotes satiety and modulates energy balance and weight. 399 00:19:26,080 --> 00:19:30,680 Speaker 1: So diet induced obesity leads to leptin resistance, which exacerbates 400 00:19:30,760 --> 00:19:33,679 Speaker 1: over eating, which you know, we already knew. So leptin 401 00:19:33,760 --> 00:19:36,480 Speaker 1: is very important, particularly as you get larger and as 402 00:19:36,480 --> 00:19:39,160 Speaker 1: your body size and your fat levels get larger. So 403 00:19:39,320 --> 00:19:43,480 Speaker 1: this literature review review the research on the relationship between 404 00:19:43,640 --> 00:19:46,720 Speaker 1: diet and leptin, and it suggested that by addressing the 405 00:19:46,800 --> 00:19:52,040 Speaker 1: leptin resistance through dietary interventions, we can contribute to counteracting obesity. 406 00:19:52,320 --> 00:19:54,719 Speaker 1: That was basically the outcome of the conclusion of the study. 407 00:19:54,840 --> 00:19:58,320 Speaker 1: And I think that's very powerful because it gives power 408 00:19:58,440 --> 00:20:01,320 Speaker 1: to people living in larger bodies and says to them, hey, 409 00:20:01,560 --> 00:20:03,840 Speaker 1: there is something that we can do. But you know what, 410 00:20:04,040 --> 00:20:05,760 Speaker 1: it is hard and there's a lot of factors at 411 00:20:05,800 --> 00:20:07,880 Speaker 1: play here. But the biggest thing you have to do 412 00:20:08,119 --> 00:20:11,120 Speaker 1: is get the weight off. You cannot control those hormones. 413 00:20:11,160 --> 00:20:13,200 Speaker 1: You're not going to be able to help yourself if 414 00:20:13,240 --> 00:20:15,480 Speaker 1: you maintain the same weight, if you lose the weight 415 00:20:15,520 --> 00:20:17,040 Speaker 1: and you regain it, and you lose it and you 416 00:20:17,119 --> 00:20:19,879 Speaker 1: regain it again, you really do have to get the 417 00:20:19,920 --> 00:20:22,640 Speaker 1: weight off long term. So I really like to give 418 00:20:22,640 --> 00:20:26,520 Speaker 1: our listeners some practical suggestions on the podcast because you 419 00:20:26,560 --> 00:20:28,719 Speaker 1: may yourself be living in a larger body, or you 420 00:20:28,720 --> 00:20:30,879 Speaker 1: may know somebody that is, or you may also be 421 00:20:31,040 --> 00:20:34,280 Speaker 1: a clinician listening as well. So I think that when 422 00:20:34,280 --> 00:20:36,560 Speaker 1: we think about leptin and grel and it's really important 423 00:20:36,600 --> 00:20:39,359 Speaker 1: to understand, like Susie mentioned, that we do have what's 424 00:20:39,400 --> 00:20:42,800 Speaker 1: called this leptin resistance, almost like insulin resistance as well. 425 00:20:42,960 --> 00:20:47,440 Speaker 1: So you would think that as a person's body gets larger, somehow, 426 00:20:47,480 --> 00:20:50,359 Speaker 1: perhaps magically they would think, oh I need to stop 427 00:20:50,400 --> 00:20:53,560 Speaker 1: eating or oh I feel full now, But unfortunately that's 428 00:20:53,600 --> 00:20:56,760 Speaker 1: not the case because as you get larger and larger, 429 00:20:57,119 --> 00:21:00,399 Speaker 1: your leptin levels get more and more as well. Nuortunately 430 00:21:00,400 --> 00:21:03,200 Speaker 1: it also leads this level of leptin resistance. So when 431 00:21:03,240 --> 00:21:06,120 Speaker 1: you have a lot more body fat on board, your 432 00:21:06,119 --> 00:21:09,720 Speaker 1: body's making a lot more leptin, but there's this disconnect 433 00:21:09,800 --> 00:21:13,080 Speaker 1: between your brain not entirely realizing that it is. It's 434 00:21:13,080 --> 00:21:15,800 Speaker 1: like your brain's not listening. So there's no drop in appetite. 435 00:21:15,920 --> 00:21:19,160 Speaker 1: Your body doesn't increase the metabolism to burn more. Your 436 00:21:19,160 --> 00:21:22,080 Speaker 1: brain even may think that, hey, I'm still hungry, I'm 437 00:21:22,080 --> 00:21:25,439 Speaker 1: still starving, give me more food. There's basically lots of 438 00:21:25,520 --> 00:21:28,520 Speaker 1: leptin circulating, but the body and the brain's not picking 439 00:21:28,560 --> 00:21:31,920 Speaker 1: it up to realize. So you feel hungrier, you eat more, 440 00:21:31,960 --> 00:21:34,679 Speaker 1: and you gain more. It is a very vicious cycle 441 00:21:34,920 --> 00:21:37,439 Speaker 1: because you're hungrier, you eat more, you gain more, your 442 00:21:37,440 --> 00:21:40,639 Speaker 1: body produces more leptin. It's not that messaging is not 443 00:21:40,680 --> 00:21:43,120 Speaker 1: getting through. So the fat stores are getting more, they're 444 00:21:43,160 --> 00:21:46,560 Speaker 1: producing more leptoon, you're gaining more weight, and the cycle continues. 445 00:21:46,800 --> 00:21:49,600 Speaker 1: So the larger you get, the harder it can actually 446 00:21:49,640 --> 00:21:52,399 Speaker 1: be to get the weight off. But it's actually the 447 00:21:52,440 --> 00:21:55,200 Speaker 1: most important thing. So you actually have to work one 448 00:21:55,240 --> 00:21:57,560 Speaker 1: on one with a professional to get that weight off. 449 00:21:57,720 --> 00:22:00,399 Speaker 1: But the hardest part is to not reach gain it 450 00:22:00,480 --> 00:22:03,119 Speaker 1: because once you lose the weight, that level of leptin 451 00:22:03,160 --> 00:22:06,960 Speaker 1: resistance goes away, and over time your body will naturally 452 00:22:07,040 --> 00:22:09,560 Speaker 1: start to respond to that leptin more. You'll start to 453 00:22:09,600 --> 00:22:12,160 Speaker 1: feel fully, You'll start to feel more, say, shated after 454 00:22:12,200 --> 00:22:15,600 Speaker 1: your meals, and that level of that insatiable hunger will 455 00:22:15,640 --> 00:22:18,320 Speaker 1: start to drop off. But I think it's really important 456 00:22:18,320 --> 00:22:21,760 Speaker 1: for our our listeners living in larger bodies to understand 457 00:22:21,880 --> 00:22:24,359 Speaker 1: that there will be a level of hunger in the 458 00:22:24,440 --> 00:22:27,159 Speaker 1: beginning with your weight loss journey. When you start to 459 00:22:27,200 --> 00:22:30,359 Speaker 1: lose your body fat stores, you may feel hungry. It's normal. 460 00:22:30,480 --> 00:22:32,360 Speaker 1: You just need to, I guess, push through that, as 461 00:22:32,359 --> 00:22:34,439 Speaker 1: hard as that is, and work one on one with 462 00:22:34,480 --> 00:22:37,640 Speaker 1: a professional for that support and that accountability and that 463 00:22:37,720 --> 00:22:39,920 Speaker 1: coaching and SUSI I work in a one on one 464 00:22:39,920 --> 00:22:42,400 Speaker 1: coaching model where I give my clients that daily contact. 465 00:22:42,440 --> 00:22:44,439 Speaker 1: So I feel like finding a coach who offers that 466 00:22:44,480 --> 00:22:47,719 Speaker 1: same level of contact and support can be very helpful 467 00:22:47,760 --> 00:22:50,840 Speaker 1: for people living in larger bodies as well, because you're right, 468 00:22:50,880 --> 00:22:52,919 Speaker 1: you do get hungry. Things get hard, you lose a 469 00:22:52,920 --> 00:22:55,119 Speaker 1: couple of kilos, the motivation drops off, and it's so 470 00:22:55,160 --> 00:22:57,199 Speaker 1: easy to put it back on again. But with that 471 00:22:57,280 --> 00:23:00,199 Speaker 1: lept and resistance you have to lose might be and 472 00:23:00,240 --> 00:23:02,639 Speaker 1: it might be twenty, it might be thirty kilos before 473 00:23:02,640 --> 00:23:05,480 Speaker 1: your body kicks in and goes, hey, I'm realizing now 474 00:23:05,480 --> 00:23:08,240 Speaker 1: there's leptin here. Let me take that. Let me allow 475 00:23:08,320 --> 00:23:11,280 Speaker 1: the body to feel full and satiated and actually allow 476 00:23:11,400 --> 00:23:13,720 Speaker 1: you that sensation of Okay, I've had enough, I don't 477 00:23:13,760 --> 00:23:16,439 Speaker 1: need to eat anymore. So weight loss is the priority 478 00:23:16,800 --> 00:23:18,440 Speaker 1: if you're someone living in a larger body and you 479 00:23:18,480 --> 00:23:20,960 Speaker 1: feel like you have that leptom resistance. Other things, like 480 00:23:21,000 --> 00:23:23,399 Speaker 1: Susie mentioned are the Amiga threes, so there have been 481 00:23:23,400 --> 00:23:25,920 Speaker 1: a small amount of research to say that amiga three 482 00:23:25,920 --> 00:23:28,879 Speaker 1: fatty acids are linked to decreasing hunger levels as well. 483 00:23:29,080 --> 00:23:31,400 Speaker 1: So if you're eating a couple of serves of good 484 00:23:31,480 --> 00:23:33,920 Speaker 1: quality oily fish a week, you may not need it. 485 00:23:33,960 --> 00:23:36,840 Speaker 1: But if you're someone that may be allergic to official salmon, 486 00:23:37,119 --> 00:23:38,679 Speaker 1: you don't eat it, you don't like the taste of it. 487 00:23:38,760 --> 00:23:42,440 Speaker 1: Perhaps the supplementation may be of benefit and sleep as well, 488 00:23:42,520 --> 00:23:44,600 Speaker 1: because we know that even a couple of nights of 489 00:23:44,640 --> 00:23:48,520 Speaker 1: poor sleep drives up our grellin and reduces that leptin down, 490 00:23:48,560 --> 00:23:51,239 Speaker 1: so we feel hungrier and we feel less satisfied, And 491 00:23:51,280 --> 00:23:54,440 Speaker 1: we also know that it disrupts that glucose insulin metabolism 492 00:23:54,560 --> 00:23:57,600 Speaker 1: cycle as well. So I think that plus of course 493 00:23:57,680 --> 00:23:59,800 Speaker 1: that regular movement. It doesn't have to be anything in 494 00:24:00,040 --> 00:24:02,440 Speaker 1: tense physical activity wise, you don't have to go lift 495 00:24:02,440 --> 00:24:03,919 Speaker 1: weights in the gym, you don't have to run a 496 00:24:03,960 --> 00:24:06,639 Speaker 1: half marathon. Just start by walking. And if five or 497 00:24:06,640 --> 00:24:08,400 Speaker 1: ten minutes to the end of the street and back 498 00:24:08,520 --> 00:24:10,479 Speaker 1: is as much as you can manage, just do it 499 00:24:10,520 --> 00:24:12,879 Speaker 1: and do it consistently, because that five minutes will turn 500 00:24:12,960 --> 00:24:15,040 Speaker 1: into ten, will turn into half an hour, will turn 501 00:24:15,080 --> 00:24:17,120 Speaker 1: into an hour a day, and then once you've got 502 00:24:17,400 --> 00:24:19,679 Speaker 1: ten twenty thirty killers of if you might feel like 503 00:24:19,680 --> 00:24:21,320 Speaker 1: you're ready to go and join a boot camp or 504 00:24:21,400 --> 00:24:23,720 Speaker 1: join a gym, or pick up the intensity in terms 505 00:24:23,720 --> 00:24:26,919 Speaker 1: of that workout. But the last, really, I guess critical 506 00:24:26,960 --> 00:24:28,960 Speaker 1: part that some of the research has shown this is 507 00:24:28,960 --> 00:24:32,879 Speaker 1: those behavior change techniques that the psychology behind eating, working 508 00:24:32,920 --> 00:24:34,600 Speaker 1: one on one with a coach, and actually getting the 509 00:24:34,680 --> 00:24:37,639 Speaker 1: mindset right when it comes to eating and weight loss 510 00:24:37,680 --> 00:24:40,520 Speaker 1: long term and not just following a strict six week 511 00:24:40,640 --> 00:24:42,879 Speaker 1: or eight week diet. Well, sure you might lose ten 512 00:24:42,960 --> 00:24:44,640 Speaker 1: fifteen killers, but you're going to put it all back 513 00:24:44,640 --> 00:24:48,280 Speaker 1: on again because there's no behavior change techniques or habit 514 00:24:48,359 --> 00:24:51,320 Speaker 1: formation involved in that weight loss. So I think it's 515 00:24:51,320 --> 00:24:55,239 Speaker 1: always a really interesting discussion, Susie. But I think we 516 00:24:55,280 --> 00:24:57,960 Speaker 1: need to acknowledge that the larger body gets, the harder 517 00:24:58,000 --> 00:25:00,000 Speaker 1: it can be to lose weight, and the more important 518 00:25:00,359 --> 00:25:02,080 Speaker 1: I think it is to actually link in with the 519 00:25:02,119 --> 00:25:04,760 Speaker 1: right health professionals to get that support that you really 520 00:25:04,800 --> 00:25:08,320 Speaker 1: need to lose it and actually maintain that lost long term. True. 521 00:25:08,320 --> 00:25:10,880 Speaker 2: And I think the other thing I had just triggered 522 00:25:10,880 --> 00:25:14,479 Speaker 2: me talking about this is if I have a client 523 00:25:14,560 --> 00:25:17,359 Speaker 2: who is an overreater, the last thing I'm going to 524 00:25:17,400 --> 00:25:19,119 Speaker 2: do when I start with them. So say there are 525 00:25:19,119 --> 00:25:22,439 Speaker 2: one hundred and twenty kilos and they're significantly overeating. So 526 00:25:22,520 --> 00:25:24,560 Speaker 2: say they're having one average two and a half thousand 527 00:25:24,600 --> 00:25:27,399 Speaker 2: plus calories per day. The last thing I'm going to 528 00:25:27,440 --> 00:25:29,640 Speaker 2: do is cut that client down to a twelve hundred 529 00:25:29,720 --> 00:25:32,199 Speaker 2: or fifteen hundred calorie diet, because they are going to 530 00:25:32,240 --> 00:25:35,600 Speaker 2: then be very hungry, and even if they can be 531 00:25:35,680 --> 00:25:38,280 Speaker 2: compliant for a period of time, inevitably it will lead 532 00:25:38,320 --> 00:25:41,600 Speaker 2: to that diet binge cycle. We're restricting, restricting and restricting 533 00:25:41,640 --> 00:25:44,639 Speaker 2: and then overeating because they get too hungry, likelyly and 534 00:25:44,760 --> 00:25:46,680 Speaker 2: as a result of some of these hormones being out 535 00:25:46,680 --> 00:25:49,440 Speaker 2: of whack. So I think the other message for listeners 536 00:25:49,480 --> 00:25:51,840 Speaker 2: is if you are carrying significant weight and over one 537 00:25:51,880 --> 00:25:55,160 Speaker 2: hundred kilo carrying you know a lot of extra kilos, 538 00:25:55,200 --> 00:25:57,960 Speaker 2: not just say ten to twenty more than that. Reduce 539 00:25:58,040 --> 00:26:00,240 Speaker 2: calorie intake over time is the best way to help 540 00:26:00,320 --> 00:26:03,800 Speaker 2: reprogram without lending to the diet bin cycle. So don't 541 00:26:03,840 --> 00:26:06,479 Speaker 2: try and be a purist all the time, just reduce slightly. 542 00:26:06,560 --> 00:26:08,760 Speaker 2: So if you're having two slices of toast for breakfast 543 00:26:09,119 --> 00:26:11,919 Speaker 2: and a mega large coffee, choose a smaller slice of 544 00:26:11,960 --> 00:26:14,439 Speaker 2: bread and go down a size in coffee. Or if 545 00:26:14,480 --> 00:26:17,840 Speaker 2: you're able to eat a massive hamburger and large fries 546 00:26:17,880 --> 00:26:20,159 Speaker 2: and a big drink, just swap and have a smaller 547 00:26:20,160 --> 00:26:23,359 Speaker 2: burger and smaller fries, reducing it over time. Whilst it 548 00:26:23,400 --> 00:26:26,720 Speaker 2: will take longer, absolutely it's more likely to be successful, 549 00:26:26,720 --> 00:26:29,440 Speaker 2: and it's more likely to cater for these hormones and 550 00:26:29,480 --> 00:26:32,159 Speaker 2: bring them down over time rather than shock them. And 551 00:26:32,240 --> 00:26:34,240 Speaker 2: then that, you know, as I said, can create that terrible, 552 00:26:34,320 --> 00:26:38,080 Speaker 2: terrible cravings and hunger which is very very difficult to control, 553 00:26:38,119 --> 00:26:40,280 Speaker 2: which is physiological and driving you to eat. 554 00:26:40,640 --> 00:26:42,520 Speaker 1: Absolutely, and I really like that. And they were some 555 00:26:42,560 --> 00:26:44,040 Speaker 1: of these strategies that I used to use in the 556 00:26:44,040 --> 00:26:46,080 Speaker 1: barrett To clinic that I worked at, and if I'm 557 00:26:46,119 --> 00:26:47,840 Speaker 1: being honest, the doctors didn't like it at all. But 558 00:26:47,840 --> 00:26:49,919 Speaker 1: I'd say to my clients, I'm happy for you to 559 00:26:49,920 --> 00:26:52,320 Speaker 1: have a small treat every night, whether it's a timdam 560 00:26:52,400 --> 00:26:54,280 Speaker 1: or two, whether it's a small amount of chocolate, whether 561 00:26:54,280 --> 00:26:56,600 Speaker 1: it's one scop of ice cream, And the doctors are like, no, 562 00:26:56,640 --> 00:26:58,240 Speaker 1: they shouldn't be having any We have to cut it 563 00:26:58,280 --> 00:27:00,720 Speaker 1: all out. But as you said, if you're to have 564 00:27:01,000 --> 00:27:02,920 Speaker 1: half a block or a block of chocolate every night, 565 00:27:03,040 --> 00:27:06,120 Speaker 1: cutting it out is only going to, yes, initially help 566 00:27:06,160 --> 00:27:08,720 Speaker 1: you to lose weight, until the WheelPower runs out and 567 00:27:08,760 --> 00:27:11,520 Speaker 1: you start binging on it again because you feel so restrictive. 568 00:27:11,800 --> 00:27:14,800 Speaker 1: So I like that that we're focusing on just reducing 569 00:27:14,840 --> 00:27:17,320 Speaker 1: those portions down over time, then sort of cutting it 570 00:27:17,320 --> 00:27:20,000 Speaker 1: out cold turkey, because I think for I mean a 571 00:27:20,000 --> 00:27:22,520 Speaker 1: lot of us, whether you're overweight or not, it actually 572 00:27:22,520 --> 00:27:25,680 Speaker 1: works as a better, I guess, long term behavior strategy 573 00:27:25,720 --> 00:27:27,840 Speaker 1: because the more we restrict something, the more the brain 574 00:27:27,880 --> 00:27:30,120 Speaker 1: wants it, and it often wants it ten times more, 575 00:27:30,359 --> 00:27:32,320 Speaker 1: not just in the same amount that we actually had it. 576 00:27:32,359 --> 00:27:35,360 Speaker 1: So I think that those sustainable behavior changes over time 577 00:27:35,400 --> 00:27:36,439 Speaker 1: are really key true. 578 00:27:36,320 --> 00:27:38,440 Speaker 2: And it lends very nicely to our next segment, which 579 00:27:38,480 --> 00:27:39,880 Speaker 2: is all about cravings Leanne. 580 00:27:40,119 --> 00:27:42,240 Speaker 1: It absolutely does. So I think that we have talked 581 00:27:42,280 --> 00:27:44,200 Speaker 1: about this a little bit on the potty before, Susie. 582 00:27:44,200 --> 00:27:46,240 Speaker 1: But let's be honest, it's a question that we get 583 00:27:46,600 --> 00:27:49,679 Speaker 1: so regularly through our own socials and also the Nutrition 584 00:27:49,760 --> 00:27:52,920 Speaker 1: Couch podcast Instagram page as well, and that's really around 585 00:27:53,119 --> 00:27:56,239 Speaker 1: sugar cravings after dinner. So listener said to me, I 586 00:27:56,280 --> 00:27:59,119 Speaker 1: get cravings after dinner every single night. How can I 587 00:27:59,160 --> 00:28:02,320 Speaker 1: stop this? So I think the first thing to acknowledge, 588 00:28:02,359 --> 00:28:05,600 Speaker 1: Susie is it actually hunger, because I feel like for 589 00:28:05,640 --> 00:28:08,159 Speaker 1: a lot of us, cravings aren't actually hunger, they're just 590 00:28:08,920 --> 00:28:11,800 Speaker 1: I like to differentiate it between head hunger and tummy hunger. 591 00:28:11,920 --> 00:28:15,080 Speaker 1: One is where you're physically hungry and you actually need food. 592 00:28:15,320 --> 00:28:17,639 Speaker 1: The other one is where you want the food but 593 00:28:17,680 --> 00:28:20,200 Speaker 1: your body doesn't physically need it. So I think it's 594 00:28:20,240 --> 00:28:22,399 Speaker 1: really and I think we've had this discussion before, Susie, 595 00:28:22,440 --> 00:28:25,160 Speaker 1: where we say, do you want to eat something sweet 596 00:28:25,200 --> 00:28:27,640 Speaker 1: after dinner? And if that's yes, then you really need 597 00:28:27,680 --> 00:28:29,920 Speaker 1: to come up with something that works for you, whether 598 00:28:29,920 --> 00:28:31,719 Speaker 1: you want to do a healthy alternative, whether you want 599 00:28:31,760 --> 00:28:33,520 Speaker 1: to have a small portion of chocolate and call it 600 00:28:33,560 --> 00:28:36,119 Speaker 1: a night. But I think that it comes around to 601 00:28:36,200 --> 00:28:38,840 Speaker 1: deciding or what I say to my clients, like do 602 00:28:38,920 --> 00:28:40,880 Speaker 1: you want to have something sweet every night? Or would 603 00:28:40,960 --> 00:28:42,960 Speaker 1: you like to go and have a few wines when 604 00:28:42,960 --> 00:28:44,640 Speaker 1: you go out for friends on the weekend, or that 605 00:28:44,680 --> 00:28:47,239 Speaker 1: sort of thing, because I think for a lot of us, 606 00:28:47,240 --> 00:28:49,520 Speaker 1: it can become about just a habit, like a bad habit, 607 00:28:49,560 --> 00:28:52,080 Speaker 1: Like you start eating something sweet after dinner every night, 608 00:28:52,120 --> 00:28:54,200 Speaker 1: and then your body expects it and you sort of 609 00:28:54,240 --> 00:28:56,240 Speaker 1: almost crave it because you feel like you need it 610 00:28:56,280 --> 00:28:59,040 Speaker 1: because you've got into that habit linking kind of situation. 611 00:28:59,480 --> 00:29:01,280 Speaker 1: And for a lot of us as well, it could 612 00:29:01,320 --> 00:29:04,240 Speaker 1: be more around you know, we wrestled the kids into bed, 613 00:29:04,280 --> 00:29:07,120 Speaker 1: We've had a really stressful day. Our body wants a 614 00:29:07,120 --> 00:29:10,400 Speaker 1: form of nourishment that perhaps does or doesn't have to 615 00:29:10,440 --> 00:29:12,600 Speaker 1: come from food. So it's more of that trigger for 616 00:29:12,680 --> 00:29:15,040 Speaker 1: that emotional eating, or that stress space eating, or that 617 00:29:15,160 --> 00:29:17,000 Speaker 1: reward based eating for a lot of us. So some 618 00:29:17,040 --> 00:29:19,240 Speaker 1: of it's that non hungry eating, some of it is 619 00:29:19,280 --> 00:29:21,600 Speaker 1: more that habit linking, and I think for other people 620 00:29:21,680 --> 00:29:24,400 Speaker 1: it might just be because we've underfueled throughout the day, 621 00:29:24,680 --> 00:29:26,520 Speaker 1: we really haven't had enough, or for a lot of 622 00:29:26,520 --> 00:29:29,680 Speaker 1: our ladies we know Susie, they underdo the carbs at dinner. 623 00:29:29,720 --> 00:29:32,200 Speaker 1: They'll go, I'll have some grilled fish and some steam veggies, 624 00:29:32,520 --> 00:29:34,440 Speaker 1: or I'll have a light chicken salad, and then their 625 00:29:34,440 --> 00:29:37,800 Speaker 1: bodies craving that carbohydrate after dinner because they're not actually 626 00:29:37,840 --> 00:29:40,640 Speaker 1: balancing their meals properly. So I feel like it's a 627 00:29:40,680 --> 00:29:43,960 Speaker 1: three sort of pronged approach. For most people with sugar cravings, 628 00:29:43,680 --> 00:29:47,080 Speaker 1: it's a habit, it's some form of non hungry eating 629 00:29:47,120 --> 00:29:49,680 Speaker 1: which we're yet to kind of identify, or it's because 630 00:29:49,680 --> 00:29:52,360 Speaker 1: we're underfueling, we're not building balanced meals. What do you 631 00:29:52,440 --> 00:29:55,280 Speaker 1: think about those are after dinner sugar cravings. 632 00:29:55,440 --> 00:29:57,520 Speaker 2: I agree one hundred percent. It's always an aspect of 633 00:29:57,560 --> 00:30:02,200 Speaker 2: behavioral programming, habitual hunger. It can genuinely be, like you said, 634 00:30:02,240 --> 00:30:04,880 Speaker 2: if people have perrectly restricted But the tip I give 635 00:30:04,920 --> 00:30:08,400 Speaker 2: my clients because it's often sugar cravings, Let's be honest, 636 00:30:08,400 --> 00:30:10,960 Speaker 2: they want something sweet. Now, maybe it's an insulin issue, 637 00:30:10,960 --> 00:30:14,400 Speaker 2: maybe it's programming, whatever, the issue is they might want 638 00:30:14,440 --> 00:30:16,360 Speaker 2: to have it, they like it. It's okay to want 639 00:30:16,400 --> 00:30:18,360 Speaker 2: to have something sweet and enjoy it, but of course 640 00:30:18,400 --> 00:30:21,400 Speaker 2: the issue is when it's chronic over consumption. Now, the 641 00:30:21,440 --> 00:30:23,280 Speaker 2: more sweet food you have, the more you're going to want. 642 00:30:23,600 --> 00:30:26,120 Speaker 2: So my number one or fine or take home tip 643 00:30:26,160 --> 00:30:29,800 Speaker 2: on the topic, never feed a sugar craving. Just with sugar. 644 00:30:30,320 --> 00:30:33,040 Speaker 2: If you want something sweet and it's after dinner and 645 00:30:33,080 --> 00:30:35,960 Speaker 2: you know it's actually not hungry by all means, have 646 00:30:36,040 --> 00:30:38,560 Speaker 2: a little bit of chocolate or a biscuit, whatever you enjoy, 647 00:30:39,000 --> 00:30:40,920 Speaker 2: but you've got to get rid of that craving or 648 00:30:40,960 --> 00:30:42,960 Speaker 2: you'll just keep wanting it. So some little tricks to 649 00:30:43,000 --> 00:30:44,920 Speaker 2: do that are have a mint, a mint or some 650 00:30:45,000 --> 00:30:48,160 Speaker 2: chewing gum, a cup of green tea slice of cheese, 651 00:30:48,560 --> 00:30:51,880 Speaker 2: something savory if you can, with something sweet to help 652 00:30:51,920 --> 00:30:56,400 Speaker 2: to neutralize that craving and give a complete kind of appetite. Otherwise, 653 00:30:56,440 --> 00:30:58,440 Speaker 2: like we know, if you start with one timtam, you'll 654 00:30:58,480 --> 00:31:00,480 Speaker 2: just keep going or keep shovling the eye ice cream. 655 00:31:00,840 --> 00:31:02,640 Speaker 2: So I guess the other little check is, don't have 656 00:31:02,800 --> 00:31:05,120 Speaker 2: unlimited portions of sweet food at home so you can 657 00:31:05,160 --> 00:31:08,160 Speaker 2: over eat, So make it actually difficult, But don't feed 658 00:31:08,160 --> 00:31:10,880 Speaker 2: a sugar craving directly with sugar alone. Try and make 659 00:31:10,920 --> 00:31:13,640 Speaker 2: it a complete snack and that will help to control 660 00:31:13,680 --> 00:31:15,840 Speaker 2: it and cut it off rather than continue it going 661 00:31:16,040 --> 00:31:17,520 Speaker 2: and lead to gross over consumption. 662 00:31:18,080 --> 00:31:21,520 Speaker 1: Because we know that when you pair sugar with a protein, 663 00:31:21,600 --> 00:31:23,800 Speaker 1: or when you pair sugar with a fat serve, it 664 00:31:23,840 --> 00:31:26,160 Speaker 1: actually helps us stabilize the blood sugar levels a little 665 00:31:26,160 --> 00:31:28,360 Speaker 1: bit more so chocolate and a couple of nuts, or 666 00:31:28,440 --> 00:31:30,720 Speaker 1: a few bits of candy and a slice of cheese, 667 00:31:30,880 --> 00:31:32,800 Speaker 1: or you might want a few scoops of ice cream 668 00:31:32,840 --> 00:31:35,440 Speaker 1: followed by a few scroups of good quality Greek yogurt. 669 00:31:35,640 --> 00:31:37,320 Speaker 1: And I know people will think, oh, but then you 670 00:31:37,480 --> 00:31:39,720 Speaker 1: ruin the taste, you know, the sugar taste. But that's 671 00:31:39,760 --> 00:31:42,120 Speaker 1: the whole point. If you have some chocolate and the 672 00:31:42,200 --> 00:31:44,760 Speaker 1: taste is lingering on in your mouth, you're far more 673 00:31:44,880 --> 00:31:46,720 Speaker 1: likely to go back for more, and go back for more, 674 00:31:46,760 --> 00:31:48,560 Speaker 1: and go back for more. So as as you said, 675 00:31:48,600 --> 00:31:51,760 Speaker 1: try to neutralize that craving. Have a little bit, enjoy it, 676 00:31:51,800 --> 00:31:54,240 Speaker 1: get the satisfaction from it, then have something else to 677 00:31:54,280 --> 00:31:56,880 Speaker 1: sort of stop that you know, sweet palette taste in 678 00:31:56,960 --> 00:31:59,000 Speaker 1: your mouth, because if it hangs around, you're more than 679 00:31:59,080 --> 00:32:00,840 Speaker 1: likely to go back for more, more and more and more, 680 00:32:00,960 --> 00:32:03,040 Speaker 1: And I think that over consumption is the issue that 681 00:32:03,080 --> 00:32:05,160 Speaker 1: a lot of our listeners struggle with. Well, I hope 682 00:32:05,200 --> 00:32:08,240 Speaker 1: that gives us some good takeaway messages for the week, 683 00:32:08,440 --> 00:32:10,360 Speaker 1: and that also brings us to the end of another 684 00:32:10,400 --> 00:32:13,240 Speaker 1: episode of The Nutrition Couch. Susie. I remember when we 685 00:32:13,280 --> 00:32:15,840 Speaker 1: first started this podcast. My biggest concern was that we 686 00:32:15,880 --> 00:32:17,840 Speaker 1: wouldn't have anything to talk about. I'd be like, Oh, 687 00:32:17,920 --> 00:32:19,400 Speaker 1: we're gonna get eight weeks and I'm going to run 688 00:32:19,440 --> 00:32:21,000 Speaker 1: out of things to talk about. But here we are, 689 00:32:21,200 --> 00:32:24,120 Speaker 1: episode one hundred and sixteen and we're still going strong. 690 00:32:24,280 --> 00:32:27,960 Speaker 1: So we appreciate the support. We're so grateful for it. Please, 691 00:32:27,960 --> 00:32:29,720 Speaker 1: we'd love if you get it described as a podcast. 692 00:32:29,800 --> 00:32:32,560 Speaker 1: Leave us a positive review in the Purple Apple podcast app, 693 00:32:32,640 --> 00:32:34,840 Speaker 1: and don't forget we have our live recordings of our 694 00:32:34,840 --> 00:32:37,880 Speaker 1: event available on Hormones, Guart, Health, Fat Loss, and The 695 00:32:37,880 --> 00:32:40,640 Speaker 1: Psychology of Eating. It's seventy nine dollars. You get all 696 00:32:40,720 --> 00:32:42,800 Speaker 1: five recordings, plus the Q and eight at the end 697 00:32:42,800 --> 00:32:44,840 Speaker 1: as well. You can watch that from the comfort of 698 00:32:44,840 --> 00:32:48,200 Speaker 1: your own home, and it's available on the Nutritioncouch dot com. 699 00:32:48,280 --> 00:32:51,880 Speaker 1: Under their recording all the events page. Have a wonderful week, guys, 700 00:32:52,080 --> 00:33:04,640 Speaker 1: Happy Sunday. It was to listen to the nostom Artist