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Speaker 1: You may have heard that hormones play a huge role

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Speaker 1: in losing weight, but have you ever heard of how

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Speaker 1: the hormones can get disrupted the bigger you get, so

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Speaker 1: weight loss for people living in larger bodies can actually

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Speaker 1: be harder due to a little known hormone card Leftum Hi,

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Speaker 1: I'm Leanne Wood.

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Speaker 2: And I'm Sussi Burrow.

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Speaker 1: We bring you the Nutrition Caps, the bi weeekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world and nutrition as well as

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Speaker 1: weight loss and Latin. We chat all about why we

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Speaker 1: need personalization with our nutrition goals and a lawsuit against

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Speaker 1: a huge New York based weight loss company, and our

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Speaker 1: listener question of the week is all about nighttime sugar creating.

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Speaker 1: Before we gig off, Susie, give us an update on

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Speaker 1: your fabulous Maricondo pantry progress. How's it looking.

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Speaker 2: It's looking pretty good. It's actually hit a little bit

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Speaker 2: of a plateau the pantry. You know, you start everything

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Speaker 2: very motivated. And what I've realized is the containers that

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Speaker 2: I've ordered for my baking, I haven't ordered the right mix,

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Speaker 2: so I ordered a like a pack. So anyone who's

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Speaker 2: interested in pantries will be finding this interesting. Everyone else

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Speaker 2: would just be like, oh, I don't want to hear

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Speaker 2: about your pantry. Anyway, I had all these tiny little containers,

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Speaker 2: and of course for baking you need all big containers

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Speaker 2: because you need self raising flour arm and meal. So

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Speaker 2: I have to go and stock my baking section. And

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Speaker 2: the other thing that's really proving challenging land is getting

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Speaker 2: the labels on correctly and that they will match. So

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Speaker 2: I'm just working on that. At the moment, the life

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Speaker 2: is pretty busy. We're in that sort of wine down

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Speaker 2: to the year. Clients are all trying to get their

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Speaker 2: weight off before Christmas, so I haven't had a lot

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Speaker 2: of time. But what I'll do is I'll put on

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Speaker 2: the Nutrition Couch podcast instas page where it's up to,

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Speaker 2: and also how my fridge is looking, because someone actually

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Speaker 2: from the Nutrition Couch podcast who listens said to me,

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Speaker 2: they've got this fantastic bread bin. But it was just

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Speaker 2: it was a double stack of bread bin, which I

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Speaker 2: have been looking at bread bins and it was just

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Speaker 2: too high for my shelves and so I love a

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Speaker 2: bread bin, so a sort of for that. But yeah,

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Speaker 2: so people are interested. I think so she sent it

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Speaker 2: to me and said, oh, we do these fantastic bread stackers.

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Speaker 2: So I might share that actually on the Instagram page

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Speaker 2: as well, so for anyone who's into the pantries, I

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Speaker 2: will put a little bit about where I'm up to.

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Speaker 2: And it is actually quite nice to feel organized. It

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Speaker 2: certainly means that my kids aren't grabbing snacks. It means

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Speaker 2: that I'm wasting a lot less food because I used to, like,

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Speaker 2: you know, how you eat half a packet of chips

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Speaker 2: or half a packet of biscuits and then they get

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Speaker 2: stale at the bottom. So this way, I find you

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Speaker 2: waste a lot less food. I'm a lot more across

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Speaker 2: what's in the pantry, and it just feels nice and clean.

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Speaker 2: And I strongly encourage my clients to clean out the

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Speaker 2: pantry when I start working with them too. So it's

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Speaker 2: a nice little project. And certainly, if any of our

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Speaker 2: listeners have got any other tips or products they want

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Speaker 2: to share that I could find helpful after they see

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Speaker 2: where I'm up to, I would love to hear from you.

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Speaker 1: And not just pantry like warldrope as well. I'm sort

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Speaker 1: of going through and sort of doing a little bit

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Speaker 1: of a washing all the winter stuff, taking to the

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Speaker 1: big coats of the dry cleaners, boxing it up until

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Speaker 1: next winter. I feel like a good wardrobe refresh is

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Speaker 1: really nice as well, particularly for people that you know

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Speaker 1: might lose weight, might regain weight. I think a lot

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Speaker 1: of us have multiple multiple sizes in our wardrobe. But

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Speaker 1: I think for some of us, you know, maybe trying

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Speaker 1: to maintain and not yoyo dad and constantly regain it back,

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Speaker 1: it might be some good motivation to get rid of

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Speaker 1: some of those old clothes that we no longer fit into.

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Speaker 1: And same deal with the other way. You know, if

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Speaker 1: we're hanging on to clothes twenty years ago or pre kids,

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Speaker 1: it might not just be realistic to keep hanging on

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Speaker 1: to them. So I think a nice little wardrobe clean

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Speaker 1: out and refresh feels as good as a pantry refresh.

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Speaker 2: I don't disagree clean it out. It's a good time

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Speaker 2: of you to do it.

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Speaker 1: Wonderful. Well, today's media article, it's an interesting one, and

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Speaker 1: I think what I'm going to do because all of

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Speaker 1: these are just allegations, like it hasn't gone through the court,

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Speaker 1: nothing's been decided. So what I'm going to do is

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Speaker 1: read directly from the media article. So the media article

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Speaker 1: was in the New York Times and it reports that

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Speaker 1: a group of women on Wednesday did file a lawsuit

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Speaker 1: against Tanya Zakobrot, the nutritionists and social media figure with

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Speaker 1: her company called the f Factor Company in New York,

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Speaker 1: claiming that they were harmed by the popular F Factor diet,

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Speaker 1: which is a high fiber eating plan. So the suits

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Speaker 1: were filed in the New York State Supreme Court and

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Speaker 1: they claim that the fiber rich F Factor supplements have

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Speaker 1: made women ill and contributed to disordered eating patterns. So

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Speaker 1: there are eight plaintiffs in this suit and they elected

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Speaker 1: they have suffered a variety of medical sort of problems

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Speaker 1: and concerns, including internal bleeding, gastric distress, and intestinal blockages

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Speaker 1: that actually have required surgery. So I think that this

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Speaker 1: is an interesting media article, Susie. We're not saying that

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Speaker 1: anything is right or wrong, or we don't know the

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Speaker 1: outcome of this. We don't really know too much about

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Speaker 1: this company, but we just think it's interesting from the

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Speaker 1: fact that we should be getting personalization with our nutrition,

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Speaker 1: because it's all well and good to say that everybody

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Speaker 1: needs a high fiber diet because a high fiber diet,

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Speaker 1: particularly for weight loss, is very effective because it helps

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Speaker 1: to keep you full of the longer. A high fiber

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Speaker 1: diet is very great for our gut health because it

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Speaker 1: helps to feed our good bacteria. But there are certainly

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Speaker 1: so people who would not do well at all on

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Speaker 1: a high fiber diet, particularly those people with stricturing in

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Speaker 1: their bowels, potential blockages in their bowels. You know, they're

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Speaker 1: going to have very adverse sort of medical issues if

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Speaker 1: we're putting lots of fiber into their diet. So there's

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Speaker 1: certainly a small percentage of the population that actually needs

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Speaker 1: a lower fiber diet or you know, less sort of

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Speaker 1: bulk going through their bowl. So I just thought it

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Speaker 1: was sort of an interesting reminder about why nutrition really

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Speaker 1: should be personalized.

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Speaker 2: I think it's a fascinating article because this nutritionist has

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Speaker 2: been well known in this space for many years. You know,

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Speaker 2: when you sent it through, I was like, oh, I

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Speaker 2: remember reading a business article about the program the f Factor,

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Speaker 2: which was based on fiber rich diets. And generally, let's

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Speaker 2: be honest, fiber rich darts are really good for us,

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Speaker 2: but you're right, they're not for everybody. For a range

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Speaker 2: of different reasons, and we don't know the specifics of

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Speaker 2: the individual dietary prescription here, but I think it's just

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Speaker 2: an example of where diets can potentially go wrong. Again,

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Speaker 2: we're not saying that this is the case other than

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Speaker 2: it's a report of an allegation about the program. But

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Speaker 2: to me, it just is interesting to observe and see

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Speaker 2: what the outcome is because you don't see nutritionists in

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Speaker 2: the media very often for allegedly inappropriate prescription. So if

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Speaker 2: I think off the top of my head, we far

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Speaker 2: more frequently see medical negligence cases or issues. You know,

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Speaker 2: doctors being sued for a range of reasons, and obviously

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Speaker 2: they're in a vulnerable group, you know, when they're working

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Speaker 2: with people who are sick. And I'm well, but I

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Speaker 2: can only remember a handful of cases where nutritionists have

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Speaker 2: been taken to court. One was about a child a

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Speaker 2: vegan diet and a practitioner was involved in a dietary

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Speaker 2: prescription for a vegan diet. And of course a few

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Speaker 2: years ago we had a celebrity chef associated with giving

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Speaker 2: inappropriate recommendations in cookbooks for young children, and this woud

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Speaker 2: be probably one of the only others I've ever seen

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Speaker 2: where there's been questions raised about dietary prescription given by

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Speaker 2: a health professional. So I think that the take home

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Speaker 2: messages for me are one I'll just be paying attention

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Speaker 2: to it because it's really interesting because, certainly business wise,

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Speaker 2: this nutritionists is very well known in New York, very

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Speaker 2: respected from a business perspective. She provides a bootique service

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Speaker 2: for the elite in you know, one on one services

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Speaker 2: that you know, the average person and not able to access.

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Speaker 2: And so I think it's fascinating in itself just to see,

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Speaker 2: you know, these allegations and to see how they play out.

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Speaker 2: But you're right, it just draws attention to the fact

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Speaker 2: that professionals and when you're giving dietary advice, you do

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Speaker 2: have a legal responsibility to be ensuring that it's a

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Speaker 2: safe and sound program, and we of course have always

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Speaker 2: stressed that on the Nutrition Couch, particularly checking the qualifications

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Speaker 2: of the professionals that you're getting that advice from, because

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Speaker 2: you know, you can see dietary advice coming from chefs,

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Speaker 2: you can see it coming from life wachures, you can

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Speaker 2: see it coming from nature paths, you can see it

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Speaker 2: coming from nutritionists, you can see it coming from health coaches,

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Speaker 2: and there's a wide difference in those qualifications, particularly when

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Speaker 2: it comes to individualized prescriptive nutrition. And from memory what

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Speaker 2: I understand, the fiber was really quite high on these plans.

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Speaker 2: You know, the recommended daily intake for fiber is roughly

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Speaker 2: twenty five to thirty grams for strains, and I know

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Speaker 2: that you have in the past said you think it

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Speaker 2: needs to be closer to about forty grams for good health.

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Speaker 2: But in my understanding of the f factor, it was

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Speaker 2: it was very high all the time, and targeted and

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Speaker 2: unprocessed really high levels with the idea of keeping calorie

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Speaker 2: and take very controlled. So yeah, quite specific nutrition that

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Speaker 2: would need to be individualized depending on their digestive health

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Speaker 2: history of the clients involved, and you know, just really

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Speaker 2: interesting and I'll be paying a lot of attention. So

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Speaker 2: for me, the take home messages are, yeah, just be

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Speaker 2: careful who you get nutrition advice from. And it's not

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Speaker 2: a one size fits all model. And that's always my

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Speaker 2: concern when people are selling online programs or sort of

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Speaker 2: standard diets without taking a thoroughmedical history. You know, there

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Speaker 2: are contry indications for a range of different reasons. So

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Speaker 2: if you're buying cookie cutter of diets that seem to

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Speaker 2: be pretty similar across the board. I'd be questioning that

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Speaker 2: because you know, they're not for everyone in some cases,

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Speaker 2: land as we've discussed, if you two have digestive health

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Speaker 2: issues or you know, I had a client actually recently

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Speaker 2: who had a very unusual type of cancer when she

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Speaker 2: was quite young, of female hormone cancer, and it was

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Speaker 2: very very rare, and it had happened twenty years prior

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Speaker 2: to that. But for me straight away it was a

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Speaker 2: red flag because if I was looking at, for example,

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Speaker 2: weight loss medication, I need an opinion on an endocrinologist.

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Speaker 2: I don't want to be saying to her, look, I

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Speaker 2: think you should perhaps try this or speak to the

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Speaker 2: GP about this, under my recommendation and guidance without advice

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Speaker 2: of a professional. Now, if you were not having an

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Speaker 2: intense one hour consult as we do with new clients

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Speaker 2: and really getting a thoroughmedical history, you could easily have

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Speaker 2: mixed missed that. And the thing about a number of

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Speaker 2: these conditions, whether it's digestive health or malignancies, we actually

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Speaker 2: still don't know a lot about them. We may find

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Speaker 2: in twenty years. For example, my client's cancer, it was

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Speaker 2: contraindicated to have that medication. So I'm not in a

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Speaker 2: position to be making that decision. I need to make

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Speaker 2: sure she's going to the right medical professional. And as

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Speaker 2: I said, if I hadn't spent quite a lot of

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Speaker 2: time asking her about her medical history, because it was

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Speaker 2: twenty years prior, I wouldn't have known that and could

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Speaker 2: have easily just said, yeah, I think you should try this,

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Speaker 2: go and see this, and completely miss that. And these

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Speaker 2: are people's lives and health you're talking about, so I think,

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Speaker 2: you know, just be very mindful of if you're not

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Speaker 2: giving a thorough medical history, particularly with very specific dietary prescriptions.

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Speaker 2: You know, to me, you've got to be aware of

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Speaker 2: that and making sure you're getting and seeing the right

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Speaker 2: professionals to protect your health basically.

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Speaker 1: And I will just add as well, I get that

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Speaker 1: her Bootique clinic is really based on you know, one

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Speaker 1: on one personalization and nutrition, which I think is fabulous,

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Speaker 1: But the clinic actually does sell a lot, like a

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Speaker 1: large range of protein powders and protein bars sort of

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Speaker 1: supplement based products. And I've just looked up one online

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Speaker 1: and this is purely just my own thoughts, but one

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Speaker 1: of the Chocolate Brownie Fiber f Factor protein bar has

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Speaker 1: twenty grams of fiber per serving. That's an incredible amount

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Speaker 1: when you think about it. The average Austraian doesn't actually

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Speaker 1: even get close to twenty grams of fiber let alone.

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Speaker 1: You know, the recommendations for restraining females are twenty five

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Speaker 1: grams of fiber a day, and the recommendations for males

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Speaker 1: are thirty grams of fiber a day. I personally like

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Speaker 1: most of my clients if they can tolerate fiber to

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Speaker 1: be you know, thirty grams are a little bit more.

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Speaker 1: But I think that twenty grams of fiber and one

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Speaker 1: snap bar is an incredibly high amount. So I would

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Speaker 1: say that, you know, if I gave the majority of

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Speaker 1: my clients with sensitive tummies twenty grams of fiber and

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Speaker 1: one snack bar, they would really struggle in terms of

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Speaker 1: digesting that. So I think a lot of times when

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Speaker 1: we're looking at different types of products and supplements online,

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Speaker 1: we're not getting the personalization when it comes to nutrition.

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Speaker 1: We're not getting the dietary consopt when it comes to nutrition.

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Speaker 1: So I think it's just a really good reminder for

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Speaker 1: our listeners at home. Just be very careful when you're

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Speaker 1: buying things like supplements and protein powders and protein bars

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Speaker 1: online without the proper consultation that really should come with

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Speaker 1: some of these more I would say specifically formulated products.

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Speaker 1: And they're also quite expensive, Susie, I must say that.

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Speaker 1: I mean, the one I'm looking at is twelve twelve

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Speaker 1: bars in the pack for the chocolate brownie. Is it's

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Speaker 1: two hundred and thirty four dollars to be fair, on

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Speaker 1: this website it is on sale for one hundred and

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Speaker 1: forty two for the twelve pack, but that works out

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Speaker 1: to be if you pay the full price nineteen dollars

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Speaker 1: fifty per bar.

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Speaker 2: Well, I'm just thinking where it could go terribly wrong

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Speaker 2: if I'm thinking about my own clients when I suggest

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Speaker 2: they might have a bar as a snack. Sometimes they

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Speaker 2: might have two lean and sometimes they might have three

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Speaker 2: or four spaces of happened in a day. So certainly

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Speaker 2: if you were tacking into those bars, not only was

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Speaker 2: it a very expensive snack with eighty grams of five

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Speaker 2: or I would be hastened to say, you'd be in

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Speaker 2: quite a lot of gastricness.

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Speaker 1: Yeah, So I think it's just an important reminder that

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Speaker 1: just because it's sold online doesn't necessarily make it appropriate

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Speaker 1: for every body, or safe for everybody, or healthy for

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Speaker 1: everybody as well, and more is not necessarily better, particularly

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Speaker 1: when it comes to a supplement. And Susie and I've

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Speaker 1: always said that before, you're very hard pressed to go

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Speaker 1: wrong from food in terms of over supplementing from a

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Speaker 1: vitamin or a mineral or a fiber perspective, you're eating

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Speaker 1: pure food. But when we start to throw into the

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Speaker 1: mix vitamins and minerals and specifically formulated food products, it's

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Speaker 1: when we can get to incredibly high doses of some

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Speaker 1: sorts of you know, some nutrients and vitamins, and for

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Speaker 1: a lot of people they may not tolerate that it

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Speaker 1: could potentially have some adverse effects. So I think just

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Speaker 1: a really timely reminder for everybody at home the bulk

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Speaker 1: of your nutritions should come from whole food and not

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Speaker 1: supplements or vitamins and minerals as well.

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Speaker 2: True, and we'll keep you up to date with that,

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Speaker 2: because now it's really gauged my interest because as I said,

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Speaker 2: I'd always been interested. You know, you see someone who's

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Speaker 2: very successful in business in our profession and you pay attention,

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Speaker 2: you think, oh, that's an interesting business model. But now

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Speaker 2: I'm aware that's going on. I'll keep an eye out

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Speaker 2: and we'll update you as that move through, whether it

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Speaker 2: goes to the courts or what the outcoming is. And

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Speaker 2: I'm sure it will take months, if not years, but

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Speaker 2: we'll keep you across that because I think it's really

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Speaker 2: really fascinating. All right, Leanne. Now, we know that our

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Speaker 2: listeners love to talk about hormones. Now, there are a

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Speaker 2: number of different hormones that are involved in weight control

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Speaker 2: directly and indirectly, so things of course, like your thyroid hormones.

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Speaker 2: I commonly talk about insulin resistance and insuline as a hormone.

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Speaker 2: But one we wanted to talk about today was one

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Speaker 2: that you found some a new paper on which is

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Speaker 2: really interesting. Some of our listeners may have heard of leptin,

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Speaker 2: but it's a hormone that is very closely associated with

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Speaker 2: weight control and in particular appetite. It's a hormone that's

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Speaker 2: known to promote satiety and fullness and has a very

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Speaker 2: powerful role in energy balance or calorie balance in our weight. Now,

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Speaker 2: we have known land for quite some time that people

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Speaker 2: who are overweight are more likely to be what we

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Speaker 2: call leptin resistant, which appears to exacerbate overeating. So the

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Speaker 2: suggestion is that if your leptin's not working overly well,

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Speaker 2: you don't feel as full as you should if the

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Speaker 2: leptin was working as it should be, and as such,

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Speaker 2: you're more likely to keep eating or overeating past your hunger.

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Speaker 2: And I think anecdotally, you know, if you see people

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Speaker 2: who can eat very, very large volumes of food and

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Speaker 2: then other people can eat half as much and feel

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Speaker 2: just as satisfied, it makes sense from an observation perspective

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Speaker 2: that there's obviously something going on hormonally, and you know,

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Speaker 2: we do learn more and more about these. The other

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Speaker 2: one that we're going to talk about is one called

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Speaker 2: grellon and they seem to be quite closely related, leptin

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Speaker 2: and grellin, and so it appears that you know, when

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Speaker 2: they're not working as well as they should be, it's

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Speaker 2: you know, stomach, perhaps we're not as aware that we're

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Speaker 2: getting fuller, and it has an impact also in the brain,

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Speaker 2: so our ability to regulate. So you know, the thing

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Speaker 2: I find leanne about this is that because you can

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Speaker 2: get these hormones tested and identify perhaps that your levels

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Speaker 2: are not where they should be within reference ranges. But

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Speaker 2: I guess the thing for me working with clients is

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Speaker 2: there's not specifically something that we can do if these

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Speaker 2: hormones are not working as well as they should be

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Speaker 2: a bit different if your thyroid hormones are out, or

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Speaker 2: if your petuitary hormones are out, or even if you're

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Speaker 2: insulin is not regulating well. There is a number of

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Speaker 2: medical intervention points, but at the moment, and I'm sure

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Speaker 2: in the future there will be, but at the moment,

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Speaker 2: there's not a number of intervention points. It's a bit

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Speaker 2: like quartisole. Women will come and say, oh, my cortozoles

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Speaker 2: really higher, can't lose weight, but there's not a whole

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Speaker 2: lot we can do to just directly reduce it. And

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Speaker 2: it's kind of the same with both grelein and leptin.

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Speaker 2: Even if you're identified as being resistant or having abnormally

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Speaker 2: high levels that may be linked to a poorer appetite

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Speaker 2: control or regulation. So you can eat entire fast food

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Speaker 2: meal dealer. It doesn't even touch the sides or churn

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Speaker 2: your way through a packet of Timtams, no worries, but

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Speaker 2: you know there's not like you can then take a

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Speaker 2: tablet just to fix it. Over time, it's likely a

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Speaker 2: genetic component. We will learn more about these hormones, so

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Speaker 2: at the moment, it's more an observation that perhaps they're

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Speaker 2: not working as well, and perhaps they're a genetic predisposition

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Speaker 2: to that. There's a little bit of research that we've

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Speaker 2: come up with when looking at it, to show that

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Speaker 2: it appears that natural physiological regulations improved with things like

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Speaker 2: anti inflammatory diets or even AMGA three supplements. We know

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Speaker 2: that sleep is very heavily involved in regulating grellin in particular,

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Speaker 2: and also we've known for ages insulin and our glucose metabolism.

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Speaker 2: So certainly that period of rest and regeneration, and I

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Speaker 2: would hasten to say fastingly and whether it's eight, ten,

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Speaker 2: twelve hours or even longer, helps to restore some of

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Speaker 2: those hormone levels to baseline or enhances their action. But

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Speaker 2: you know, if a client has come to me and

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Speaker 2: said they've had leptin or leaptin resistance, and it's nice

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Speaker 2: to know, but it doesn't really help me so much

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Speaker 2: in giving them a direct thing to change in their

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Speaker 2: lifestyle to improve it. What about you have you had

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Speaker 2: many clients who have presented with this or is it

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Speaker 2: something that you test for or ask for numbers on.

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Speaker 1: I definitely don't test or ask for it, but I

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Speaker 1: do feel like if my clients they're living in larger

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Speaker 1: bodies or their BMIs you know, upwards of I'd say

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Speaker 1: probably over forty five point fifty, I would just naturally

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Speaker 1: assume that they have some level of leptom resistance. And

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Speaker 1: particularly when I used to work in the barriotic clinic,

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Speaker 1: when I used to work at the hospital, I mean,

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Speaker 1: you know, you're right when you say that there isn't

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Speaker 1: something that we can exactly target. There's not a pill

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Speaker 1: we can give them, there's not a just do exactly

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Speaker 1: this and will drop your left them down. But there

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Speaker 1: is actually a lot of things that we can do,

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Speaker 1: and the biggest one is weight loss, because you lose

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Speaker 1: a lot of the weight and the leptin resistance goes away.

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Speaker 1: But it's so much easier said than done. So let

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Speaker 1: me just go back to the current evidence, because I

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Speaker 1: know that our listeners really do enjoy, you know, our

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Speaker 1: podcast being an evidence based podcast, So I thought it

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Speaker 1: was quite interesting when I stumbled across this one. Suzie

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Speaker 1: it's a mini review of the current evidence on the

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Speaker 1: leptin system and diet. So it was published in a

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Speaker 1: Journal of Endocrinology in twenty twenty one, so it's quite

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Speaker 1: a new paper. And essentially what the summary is is

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Speaker 1: it basically says that leptin promotes sotiety, So soatiety is

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Speaker 1: that feeling of fullness. So leptin promotes society and modulates

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Speaker 1: energy balance and weight. So diet induced obesity leads to

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Speaker 1: leptin resistance, which exacerbates over eating, which you know, we

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Speaker 1: already knew. So leptin is very important, particularly as you

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Speaker 1: get larger and as your body size and your fat

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Speaker 1: levels get larger. So this literature review review the research

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Speaker 1: on the relationship between diet and leptin, and it suggested

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Speaker 1: that by addressing the leptin resistance through dietary interventions, we

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Speaker 1: can contribute to counteracting obesity. That was basically the outcome

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Speaker 1: of the conclusion of the study. And I think that's

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Speaker 1: very powerful because it gives power to people living in

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Speaker 1: larger bodies and says to them, hey, there is something

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Speaker 1: that we can do. But you know what, it is hard,

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Speaker 1: and there's a lot of factors at play here. But

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Speaker 1: the biggest thing you have to do is get the

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Speaker 1: weight off. You cannot control those hormones. You're not going

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Speaker 1: to be able to help yourself if you maintain the

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Speaker 1: same weight, if you lose the weight and you regain it,

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Speaker 1: and you lose it and you regain it again, you

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Speaker 1: really do have to get the weight off long term.

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Speaker 1: So I really like to give our listeners and practical

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Speaker 1: suggestions on the podcast because you may yourself be living

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Speaker 1: in a larger body, or you may know somebody that is,

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Speaker 1: or you may also be a clinician listening as well.

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Speaker 1: So I think that when we think about leptin and

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Speaker 1: grel and it's really important to understand, like Susie mentioned,

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Speaker 1: that we do have what's called this leptin resistance, almost

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Speaker 1: like insulin resistance as well. So you would think that

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Speaker 1: as a person's body gets larger, somehow, perhaps magically they

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Speaker 1: would think, oh I need to stop eating, or oh

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Speaker 1: I feel full now, But unfortunately that's not the case

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Speaker 1: because as you get larger and larger, your leptin levels

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Speaker 1: get more and more as well. Unfortunately, it also leads

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Speaker 1: this level of leptin resistance. So when you have a

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Speaker 1: lot more body fat on board, your body's making a

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Speaker 1: lot more leptin, but there's this disconnect between your brain

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Speaker 1: not entirely realizing that it is. It's like your brain's

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00:21:13,720 --> 00:21:16,359
Speaker 1: not listening. So there's no drop in appetite. Your body

433
00:21:16,400 --> 00:21:20,000
Speaker 1: doesn't increase the metabolism to burn more. Your brain even

434
00:21:20,080 --> 00:21:22,880
Speaker 1: may think that, hey, I'm still hungry, I'm still starving,

435
00:21:22,920 --> 00:21:26,720
Speaker 1: give me more food. There's basically lots of leptin circulating,

436
00:21:26,760 --> 00:21:28,879
Speaker 1: but the body and the brain's not picking it up

437
00:21:28,920 --> 00:21:32,119
Speaker 1: to realize. So you feel hungrier, you eat more, and

438
00:21:32,160 --> 00:21:35,400
Speaker 1: you gain more. It is a very vicious cycle because

439
00:21:35,520 --> 00:21:37,760
Speaker 1: you're hungrier, you eat more, you gain more, your body

440
00:21:37,760 --> 00:21:41,359
Speaker 1: produces more leptin. It's not that messaging is not getting through.

441
00:21:41,520 --> 00:21:44,200
Speaker 1: So the fat stores are getting more, they're producing more lepton,

442
00:21:44,240 --> 00:21:47,080
Speaker 1: You're gaining more weight, and the cycle continues. So the

443
00:21:47,240 --> 00:21:50,000
Speaker 1: larger you get, the harder it can actually be to

444
00:21:50,040 --> 00:21:53,520
Speaker 1: get the weight off. But it's actually the most important thing.

445
00:21:53,720 --> 00:21:55,639
Speaker 1: So you actually have to work one on one with

446
00:21:55,680 --> 00:21:58,520
Speaker 1: a professional to get that weight off. But the hardest

447
00:21:58,520 --> 00:22:01,159
Speaker 1: part is to not reach gain it because once you

448
00:22:01,280 --> 00:22:04,320
Speaker 1: lose the weight, that level of leptin resistance goes away,

449
00:22:04,920 --> 00:22:07,920
Speaker 1: and over time your body will naturally start to respond

450
00:22:07,920 --> 00:22:10,400
Speaker 1: to that leftin more you'll start to feel full, You'll

451
00:22:10,440 --> 00:22:13,040
Speaker 1: start to feel more say, shated after your meals, and

452
00:22:13,080 --> 00:22:16,600
Speaker 1: that level of that insatiable hunger will start to drop off.

453
00:22:16,800 --> 00:22:19,760
Speaker 1: But I think it's really important for our our listeners

454
00:22:19,800 --> 00:22:23,000
Speaker 1: living in larger bodies to understand that there will be

455
00:22:23,080 --> 00:22:25,480
Speaker 1: a level of hunger in the beginning with your weight

456
00:22:25,560 --> 00:22:28,440
Speaker 1: loss journey. When you start to lose your body fat stores,

457
00:22:28,480 --> 00:22:31,080
Speaker 1: you may feel hungry. It's normal. You just need to,

458
00:22:31,200 --> 00:22:33,119
Speaker 1: I guess, push through that, as hard as that is,

459
00:22:33,359 --> 00:22:35,479
Speaker 1: and work one on one with a professional for that

460
00:22:35,560 --> 00:22:39,159
Speaker 1: support and that accountability and that coaching and SUSI I

461
00:22:39,240 --> 00:22:40,800
Speaker 1: work in a one on one coaching model where I

462
00:22:40,800 --> 00:22:43,040
Speaker 1: give my clients that daily contact. So I feel like

463
00:22:43,119 --> 00:22:45,760
Speaker 1: finding a coach who offers that same level of contact

464
00:22:45,800 --> 00:22:48,480
Speaker 1: and support can be very helpful for people living in

465
00:22:48,560 --> 00:22:51,679
Speaker 1: larger bodies as well, because you're right, you do get hungry.

466
00:22:51,760 --> 00:22:53,720
Speaker 1: Things get hard, you lose a couple of kilos, The

467
00:22:53,760 --> 00:22:55,760
Speaker 1: motivation drops off, and it's so easy to put it

468
00:22:55,800 --> 00:22:58,359
Speaker 1: back on again. But with that left and resistance you

469
00:22:58,520 --> 00:23:00,960
Speaker 1: have to lose might be and it might be twenty,

470
00:23:01,000 --> 00:23:03,560
Speaker 1: it might be thirty kilos before your body kicks in

471
00:23:03,640 --> 00:23:06,840
Speaker 1: and goes, hey, I'm realizing now there's leptin here. Let

472
00:23:06,840 --> 00:23:09,120
Speaker 1: me take that. Let me allow the body to feel

473
00:23:09,119 --> 00:23:12,760
Speaker 1: full and satiated and actually allow you that sensation of Okay,

474
00:23:12,760 --> 00:23:14,919
Speaker 1: I've had enough, I don't need to eat anymore. So

475
00:23:15,000 --> 00:23:17,680
Speaker 1: weight loss is the priority if you're someone living in

476
00:23:17,720 --> 00:23:19,240
Speaker 1: a larger body and you feel like you have that

477
00:23:19,320 --> 00:23:22,639
Speaker 1: leptom resistance. Other things, like Susie mentioned, are the Amiga threes,

478
00:23:22,800 --> 00:23:24,800
Speaker 1: So there have been a small amount of research to

479
00:23:25,000 --> 00:23:27,679
Speaker 1: say that amiga three fatty acids are linked to decreasing

480
00:23:27,720 --> 00:23:30,360
Speaker 1: hunger levels as well. So if you're eating a couple

481
00:23:30,400 --> 00:23:33,159
Speaker 1: of serves of good quality oily fish a week, you

482
00:23:33,200 --> 00:23:35,080
Speaker 1: may not need it. But if you're someone that may

483
00:23:35,119 --> 00:23:37,720
Speaker 1: be allergic to offici or salmon, you don't eat it.

484
00:23:37,760 --> 00:23:39,960
Speaker 1: You don't like the taste of it. Perhaps the supplementation

485
00:23:40,160 --> 00:23:42,959
Speaker 1: may be of benefit and sleep as well, because we

486
00:23:43,040 --> 00:23:45,280
Speaker 1: know that even a couple of nights of poor sleep

487
00:23:45,640 --> 00:23:48,639
Speaker 1: drives up our grellin and reduces that leptin down, so

488
00:23:48,680 --> 00:23:51,399
Speaker 1: we feel hungrier and we feel less satisfied. And we

489
00:23:51,440 --> 00:23:54,960
Speaker 1: also know that it disrupts that glucose insulin metabolism cycle

490
00:23:55,000 --> 00:23:57,800
Speaker 1: as well. So I think that. Plus of course that

491
00:23:57,960 --> 00:24:00,320
Speaker 1: regular movement. It doesn't have to be anything in tense

492
00:24:00,320 --> 00:24:02,720
Speaker 1: physical activity wise. You don't have to go lift weights

493
00:24:02,720 --> 00:24:04,760
Speaker 1: in the gym, you don't have to run a half marathon.

494
00:24:05,080 --> 00:24:07,200
Speaker 1: Just start by walking, and if five or ten minutes

495
00:24:07,200 --> 00:24:08,720
Speaker 1: to the end of the street and back is as

496
00:24:08,800 --> 00:24:10,760
Speaker 1: much as you can manage, just do it and do

497
00:24:10,800 --> 00:24:13,440
Speaker 1: it consistently, because that five minutes will turn into ten,

498
00:24:13,600 --> 00:24:15,440
Speaker 1: will turn into half an hour, will turn into an

499
00:24:15,440 --> 00:24:17,960
Speaker 1: hour a day, and then once you've got ten twenty

500
00:24:17,960 --> 00:24:20,120
Speaker 1: thirty killers, or if you might feel like you're ready

501
00:24:20,160 --> 00:24:21,960
Speaker 1: to go and join a boot camp or join a gym,

502
00:24:22,040 --> 00:24:24,440
Speaker 1: or pick up the intensity in terms of that workout.

503
00:24:24,680 --> 00:24:27,439
Speaker 1: But the last, really, I guess critical part that some

504
00:24:27,480 --> 00:24:30,040
Speaker 1: of the research has shown this is those behavior change

505
00:24:30,119 --> 00:24:33,360
Speaker 1: techniques that the psychology behind eating, working one on one

506
00:24:33,359 --> 00:24:35,920
Speaker 1: with a coach, and actually getting the mindset right when

507
00:24:35,960 --> 00:24:38,679
Speaker 1: it comes to eating and weight loss long term and

508
00:24:38,720 --> 00:24:41,640
Speaker 1: not just following a strict six week or eight week diet. Well,

509
00:24:41,680 --> 00:24:44,000
Speaker 1: sure you might lose ten fifteen killers, but you're going

510
00:24:44,040 --> 00:24:45,919
Speaker 1: to put it all back on again because there's no

511
00:24:46,119 --> 00:24:50,639
Speaker 1: behavior change techniques or habit formation involved in that weight loss.

512
00:24:50,760 --> 00:24:53,439
Speaker 1: So I think it's always a really interesting discussion, Susie.

513
00:24:54,200 --> 00:24:56,920
Speaker 1: But I think we need to acknowledge that the larger

514
00:24:56,960 --> 00:24:59,080
Speaker 1: body gets, the harder it can be to lose weight,

515
00:24:59,240 --> 00:25:01,439
Speaker 1: and the more port I think it is to actually

516
00:25:01,480 --> 00:25:03,720
Speaker 1: link in with the right health professionals to get that

517
00:25:03,800 --> 00:25:06,480
Speaker 1: support that you really need to lose it and actually

518
00:25:06,520 --> 00:25:08,359
Speaker 1: maintain that lost long term. True.

519
00:25:08,359 --> 00:25:10,880
Speaker 2: And I think the other thing I had just triggered

520
00:25:10,920 --> 00:25:14,520
Speaker 2: me talking about this is if I have a client

521
00:25:14,600 --> 00:25:17,399
Speaker 2: who is an overeater, the last thing I'm going to

522
00:25:17,440 --> 00:25:19,199
Speaker 2: do when I start with them. So say they're one

523
00:25:19,280 --> 00:25:22,680
Speaker 2: hundred and twenty kilos and they're significantly overeating. So say

524
00:25:22,680 --> 00:25:24,920
Speaker 2: they're having one outverage two and a half thousand plus

525
00:25:24,960 --> 00:25:27,560
Speaker 2: calories per day. The last thing I'm going to do

526
00:25:27,680 --> 00:25:29,800
Speaker 2: is cut that client down to a twelve hundred or

527
00:25:29,800 --> 00:25:32,440
Speaker 2: fifteen hundred calorie diet because they are going to then

528
00:25:32,520 --> 00:25:36,160
Speaker 2: be very hungry, and even if they can be compliant

529
00:25:36,160 --> 00:25:38,439
Speaker 2: for a period of time, inevitably it will lead to

530
00:25:38,480 --> 00:25:41,880
Speaker 2: that diet binge cycle. We're restricting, restricting, restricting, and then

531
00:25:41,920 --> 00:25:45,040
Speaker 2: overeating because they get too hungry, likelyly and as a

532
00:25:45,040 --> 00:25:47,040
Speaker 2: result of some of these hormones being out of whack.

533
00:25:47,480 --> 00:25:49,719
Speaker 2: So I think the other message for listeners is if

534
00:25:49,760 --> 00:25:52,600
Speaker 2: you are carrying significant weight and over one hundred kilo

535
00:25:52,760 --> 00:25:55,439
Speaker 2: carrying you know a lot of extra kilos, not just

536
00:25:55,440 --> 00:25:58,720
Speaker 2: say ten to twenty more than that. Reduce calorie intake

537
00:25:58,760 --> 00:26:01,240
Speaker 2: over time is the best way to help reprogram without

538
00:26:01,280 --> 00:26:04,159
Speaker 2: lending to the diet bin cycle. So don't try and

539
00:26:04,200 --> 00:26:06,639
Speaker 2: be a purist all the time. Just reduce slightly. So

540
00:26:06,680 --> 00:26:09,239
Speaker 2: if you're having two slices of toast for breakfast and

541
00:26:09,320 --> 00:26:12,200
Speaker 2: a mega large coffee, choose a smaller slice of bread

542
00:26:12,200 --> 00:26:15,000
Speaker 2: and go down a sizing coffee. Or if you're able

543
00:26:15,040 --> 00:26:18,040
Speaker 2: to eat a massive hamburger and large fries and a

544
00:26:18,080 --> 00:26:20,560
Speaker 2: big drink, just swap and have a smaller burger and

545
00:26:20,600 --> 00:26:24,880
Speaker 2: smaller fries, reducing it over time. Whilst it will take longer, absolutely,

546
00:26:25,359 --> 00:26:27,480
Speaker 2: it's more likely to be successful, and it's more likely

547
00:26:27,520 --> 00:26:30,320
Speaker 2: to cater for these hormones and bring them down over

548
00:26:30,359 --> 00:26:32,879
Speaker 2: time rather than shock them. And then that, you know,

549
00:26:32,920 --> 00:26:35,159
Speaker 2: as I said, can create that terrible, terrible cravings and

550
00:26:35,240 --> 00:26:38,480
Speaker 2: hunger which is very very difficult to control, which is

551
00:26:38,520 --> 00:26:40,320
Speaker 2: physiological and driving you to eat.

552
00:26:40,640 --> 00:26:42,520
Speaker 1: Absolutely, and I really like that. And they were some

553
00:26:42,600 --> 00:26:44,080
Speaker 1: of the strategies that I used to use in the

554
00:26:44,080 --> 00:26:46,120
Speaker 1: barrett To clinic that I worked at, and if I'm

555
00:26:46,119 --> 00:26:47,840
Speaker 1: being honest, the doctors didn't like it at all. But

556
00:26:47,880 --> 00:26:49,919
Speaker 1: I'd say to my clients, I'm happy for you to

557
00:26:49,960 --> 00:26:52,360
Speaker 1: have a small treat every night, whether it's a timdam

558
00:26:52,440 --> 00:26:54,280
Speaker 1: or two, whether it's a small amount of chocolate, whether

559
00:26:54,320 --> 00:26:56,639
Speaker 1: it's one scoop of ice cream, And the doctors are like, no,

560
00:26:56,680 --> 00:26:58,240
Speaker 1: they shouldn't be having any We have to cut it

561
00:26:58,280 --> 00:27:00,600
Speaker 1: all out. But as you said, if you'll program to

562
00:27:00,640 --> 00:27:02,960
Speaker 1: have half a block or a block of chocolate every night,

563
00:27:03,080 --> 00:27:06,120
Speaker 1: cutting it out is only going to, yes, initially help

564
00:27:06,160 --> 00:27:08,760
Speaker 1: you to lose weight until the WheelPower runs out and

565
00:27:08,760 --> 00:27:11,560
Speaker 1: you start binging on it again because you feel so restrictive.

566
00:27:11,800 --> 00:27:14,840
Speaker 1: So I like that that we're focusing on just reducing

567
00:27:14,880 --> 00:27:17,320
Speaker 1: those portions down over time, then sort of cutting it

568
00:27:17,359 --> 00:27:20,000
Speaker 1: out cold turkey, because I think for I mean a

569
00:27:20,040 --> 00:27:22,520
Speaker 1: lot of us, whether you're overweight or not, it actually

570
00:27:22,560 --> 00:27:25,720
Speaker 1: works as a better, I guess, long term behavior strategy

571
00:27:25,760 --> 00:27:27,840
Speaker 1: because the more we restrict something, the more the brain

572
00:27:27,920 --> 00:27:30,160
Speaker 1: wants it, and it often wants it ten times more,

573
00:27:30,359 --> 00:27:32,359
Speaker 1: not just in the same amount that we actually had it.

574
00:27:32,400 --> 00:27:35,400
Speaker 1: So I think that those sustainable behavior changes over time

575
00:27:35,440 --> 00:27:35,919
Speaker 1: are really.

576
00:27:35,840 --> 00:27:38,240
Speaker 2: Key true, and it lends very nicely to our next segment,

577
00:27:38,280 --> 00:27:39,920
Speaker 2: which is all about cravings Leanne.

578
00:27:40,160 --> 00:27:42,280
Speaker 1: It absolutely does. So I think that we have talked

579
00:27:42,280 --> 00:27:44,240
Speaker 1: about this a little bit on the potty before, Susie.

580
00:27:44,240 --> 00:27:46,280
Speaker 1: But let's be honest, it's a question that we get

581
00:27:46,640 --> 00:27:49,719
Speaker 1: so regularly through our own socials and also the Nutrition

582
00:27:49,800 --> 00:27:52,960
Speaker 1: Couch podcast Instagram page as well, and that's really around

583
00:27:53,160 --> 00:27:56,240
Speaker 1: sugar cravings after dinner. So listener said to me, I

584
00:27:56,320 --> 00:27:59,159
Speaker 1: get cravings after dinner every single night. How can I

585
00:27:59,160 --> 00:28:02,360
Speaker 1: stop this? So I think the first thing to acknowledge,

586
00:28:02,359 --> 00:28:05,600
Speaker 1: Susie is it actually hunger, because I feel like for

587
00:28:05,680 --> 00:28:08,199
Speaker 1: a lot of us, cravings aren't actually hunger, they're just

588
00:28:08,960 --> 00:28:11,840
Speaker 1: I like to differentiate it between head hunger and tummy hunger.

589
00:28:11,920 --> 00:28:15,080
Speaker 1: One is where you're physically hungry and you actually need food.

590
00:28:15,359 --> 00:28:17,679
Speaker 1: The other one is where you want the food but

591
00:28:17,720 --> 00:28:20,240
Speaker 1: your body doesn't physically need it. So I think it's

592
00:28:20,240 --> 00:28:22,439
Speaker 1: really and I think we've had this discussion before, Susie,

593
00:28:22,480 --> 00:28:25,160
Speaker 1: where we say, do you want to eat something sweet

594
00:28:25,200 --> 00:28:27,640
Speaker 1: after dinner? And if that's yes, then you really need

595
00:28:27,680 --> 00:28:29,920
Speaker 1: to come up with something that works for you, whether

596
00:28:29,960 --> 00:28:31,760
Speaker 1: you want to do a healthy alternative, whether you want

597
00:28:31,760 --> 00:28:33,560
Speaker 1: to have a small portion of chocolate and call it

598
00:28:33,600 --> 00:28:36,159
Speaker 1: a night. But I think that it comes around to

599
00:28:36,200 --> 00:28:38,880
Speaker 1: deciding or what I say to my clients, like do

600
00:28:38,960 --> 00:28:40,960
Speaker 1: you want to have something sweet every night? Or would

601
00:28:40,960 --> 00:28:42,960
Speaker 1: you like to go and have a few wines when

602
00:28:43,000 --> 00:28:44,680
Speaker 1: you go out for friends on the weekend, or that

603
00:28:44,720 --> 00:28:47,240
Speaker 1: sort of thing, because I think for a lot of us,

604
00:28:47,280 --> 00:28:49,560
Speaker 1: it can become about just a habit, like a bad habit,

605
00:28:49,600 --> 00:28:52,120
Speaker 1: Like you start eating something sweet after dinner every night,

606
00:28:52,160 --> 00:28:54,240
Speaker 1: and then your body expects it and you sort of

607
00:28:54,280 --> 00:28:56,280
Speaker 1: almost crave it because you feel like you need it

608
00:28:56,320 --> 00:28:59,080
Speaker 1: because you've got into that habit linking kind of situation.

609
00:28:59,520 --> 00:29:02,360
Speaker 1: And of us as well, it could be more around

610
00:29:02,680 --> 00:29:04,640
Speaker 1: you know, we wrestled the kids into bed, We've had

611
00:29:04,640 --> 00:29:07,520
Speaker 1: a really stressful day. Our body wants a form of

612
00:29:07,640 --> 00:29:11,240
Speaker 1: nourishment that perhaps does or doesn't have to come from food.

613
00:29:11,440 --> 00:29:13,560
Speaker 1: So it's more of that trigger for that emotional eating,

614
00:29:13,640 --> 00:29:16,200
Speaker 1: or that stress spaced eating, or that reward based eating

615
00:29:16,240 --> 00:29:17,480
Speaker 1: for a lot of us. So some of it's that

616
00:29:17,560 --> 00:29:19,960
Speaker 1: non hungry eating, some of it is more that habit

617
00:29:20,040 --> 00:29:22,200
Speaker 1: linking and I think for other people it might just

618
00:29:22,320 --> 00:29:25,440
Speaker 1: be because we've underfueled throughout the day, we really haven't

619
00:29:25,480 --> 00:29:27,480
Speaker 1: had enough, or for a lot of our ladies we

620
00:29:27,600 --> 00:29:30,040
Speaker 1: know Susie, they underdo the carbs at dinner. They'll go,

621
00:29:30,120 --> 00:29:32,600
Speaker 1: I'll have some grilled fish and some steam veggies, or

622
00:29:32,640 --> 00:29:34,720
Speaker 1: I'll have a light chicken salad, and then their body

623
00:29:34,800 --> 00:29:37,880
Speaker 1: is craving that carbohydrate after dinner because they're not actually

624
00:29:37,880 --> 00:29:40,680
Speaker 1: balancing their meals properly. So I feel like it's a

625
00:29:40,720 --> 00:29:44,000
Speaker 1: three sort of pronged approach. For most people with sugar cravings,

626
00:29:43,680 --> 00:29:47,160
Speaker 1: it's a habit, it's some form of non hungry eating

627
00:29:47,160 --> 00:29:49,680
Speaker 1: which we're yet to kind of identify, or it's because

628
00:29:49,680 --> 00:29:52,440
Speaker 1: we're underfueling, we're not building balanced meals. What do you

629
00:29:52,440 --> 00:29:55,320
Speaker 1: think about those are after dinner sugar cravings.

630
00:29:55,440 --> 00:29:57,560
Speaker 2: I agree one hundred percent. It's always an aspect of

631
00:29:57,560 --> 00:30:02,240
Speaker 2: behavioral programming, habitual hunger. It can genuinely be, like you said,

632
00:30:02,240 --> 00:30:04,920
Speaker 2: if people have correctly restricted But the tip I give

633
00:30:04,920 --> 00:30:08,440
Speaker 2: my clients because it's often sugar cravings, Let's be honest,

634
00:30:08,440 --> 00:30:10,959
Speaker 2: they want something sweet. Now, maybe it's an inchullin issue,

635
00:30:11,000 --> 00:30:14,400
Speaker 2: maybe it's programming. Whatever the issue is, they might want

636
00:30:14,440 --> 00:30:16,400
Speaker 2: to have it, they like it. It's okay to want

637
00:30:16,440 --> 00:30:18,400
Speaker 2: to have something sweet and enjoy it, but of course

638
00:30:18,440 --> 00:30:21,400
Speaker 2: the issue is when it's chronic over consumption. Now, the

639
00:30:21,440 --> 00:30:23,320
Speaker 2: more sweet food you have, the more you're going to want.

640
00:30:23,640 --> 00:30:26,320
Speaker 2: So my number one or final take home tip on

641
00:30:26,360 --> 00:30:29,840
Speaker 2: the topic, never feed a sugar craving. Just with sugar.

642
00:30:30,360 --> 00:30:32,840
Speaker 2: If you want something sweet and it's after dinner and

643
00:30:33,080 --> 00:30:36,000
Speaker 2: you know it's actually not hungry by all means, have

644
00:30:36,080 --> 00:30:38,600
Speaker 2: a little bit of chocolate or a biscuit, whatever you enjoy,

645
00:30:39,040 --> 00:30:40,960
Speaker 2: but you've got to get rid of that craving or

646
00:30:40,960 --> 00:30:43,000
Speaker 2: you'll just keep wanting it. So some little tricks to

647
00:30:43,040 --> 00:30:44,920
Speaker 2: do that are have a mint, a mint or some

648
00:30:45,040 --> 00:30:48,240
Speaker 2: chewing gum, a cup of green tea slice of cheese,

649
00:30:48,560 --> 00:30:51,920
Speaker 2: something savory if you can, with something sweet to help

650
00:30:51,960 --> 00:30:56,400
Speaker 2: to neutralize that craving and give a complete kind of appetite. Otherwise,

651
00:30:56,680 --> 00:30:58,560
Speaker 2: we know if you start with one timtam, you'll just

652
00:30:58,640 --> 00:31:01,000
Speaker 2: keep going or keep shovling the eye ice cream. So

653
00:31:01,080 --> 00:31:03,360
Speaker 2: I guess the other little chrick is, don't have unlimited

654
00:31:03,400 --> 00:31:05,680
Speaker 2: portions of sweet food at home so you can over eat,

655
00:31:05,720 --> 00:31:08,600
Speaker 2: So make it actually difficult, but don't feed a sugar

656
00:31:08,640 --> 00:31:11,160
Speaker 2: craving directly with sugar alone, try and make it a

657
00:31:11,200 --> 00:31:13,920
Speaker 2: complete snack and that will help to control it and

658
00:31:13,960 --> 00:31:16,440
Speaker 2: cut it off rather than continue it going and lead

659
00:31:16,440 --> 00:31:17,560
Speaker 2: to gross over consumption.

660
00:31:18,120 --> 00:31:21,560
Speaker 1: Because we know that when you pair sugar with approtein,

661
00:31:21,640 --> 00:31:23,840
Speaker 1: or when you pair sugar with a fat serve, it

662
00:31:23,880 --> 00:31:26,160
Speaker 1: actually helps us stabilize the blood sugar levels a little

663
00:31:26,160 --> 00:31:28,440
Speaker 1: bit more so chocolate and a couple of nuts, or

664
00:31:28,440 --> 00:31:30,760
Speaker 1: a few bits of candy and a slice of cheese,

665
00:31:30,880 --> 00:31:32,840
Speaker 1: or you might want a few scoops of ice cream

666
00:31:32,840 --> 00:31:35,560
Speaker 1: followed by a few scroups of good quality Greek yogurt.

667
00:31:35,680 --> 00:31:37,320
Speaker 1: And I know people will think, oh, but then you

668
00:31:37,480 --> 00:31:39,760
Speaker 1: ruin the taste, you know, the sugar taste. But that's

669
00:31:39,800 --> 00:31:42,160
Speaker 1: the whole point. If you have some chocolate and the

670
00:31:42,200 --> 00:31:44,800
Speaker 1: taste is lingering on in your mouth, you're far more

671
00:31:44,880 --> 00:31:46,760
Speaker 1: likely to go back for more, and go back for more,

672
00:31:46,800 --> 00:31:48,600
Speaker 1: and go back for more. So as as you said,

673
00:31:48,600 --> 00:31:51,800
Speaker 1: try to neutralize that craving. Have a little bit, enjoy it,

674
00:31:51,840 --> 00:31:54,240
Speaker 1: get the satisfaction from it, then have something else to

675
00:31:54,320 --> 00:31:56,960
Speaker 1: sort of stop that, you know, sweet palette taste in

676
00:31:57,000 --> 00:31:59,040
Speaker 1: your mouth, because if it hangs around, you're more than

677
00:31:59,080 --> 00:32:00,840
Speaker 1: likely to go back for more, more and more and more,

678
00:32:01,000 --> 00:32:03,040
Speaker 1: and I think that over consumption is the issue that

679
00:32:03,120 --> 00:32:05,200
Speaker 1: a lot of our listeners struggle with. Well. I hope

680
00:32:05,200 --> 00:32:08,240
Speaker 1: that gives us some good takeaway messages for the week,

681
00:32:08,480 --> 00:32:10,400
Speaker 1: and that also brings us to the end of another

682
00:32:10,400 --> 00:32:13,280
Speaker 1: episode of The Nutrition Couch. Susie. I remember when we

683
00:32:13,320 --> 00:32:15,880
Speaker 1: first started this podcast. My biggest concern was that we

684
00:32:15,920 --> 00:32:17,880
Speaker 1: wouldn't have anything to talk about. I'd be like, Oh,

685
00:32:17,920 --> 00:32:19,200
Speaker 1: we're gonna get eight weeks and I We're going to

686
00:32:19,280 --> 00:32:21,000
Speaker 1: run out of things to talk about. But here we are,

687
00:32:21,240 --> 00:32:24,160
Speaker 1: episode one hundred and sixteen and we're still going strong.

688
00:32:24,280 --> 00:32:27,960
Speaker 1: So we appreciate the support. We're so grateful for it. Please,

689
00:32:28,000 --> 00:32:29,680
Speaker 1: we'd love if you, because it described as a podcast,

690
00:32:29,840 --> 00:32:32,560
Speaker 1: leave us a positive review in the Purple Apple podcast app.

691
00:32:32,640 --> 00:32:34,840
Speaker 1: And don't forget we have our live recordings of our

692
00:32:34,880 --> 00:32:37,800
Speaker 1: event available on Hormones and guart Health, Fat Loss, and

693
00:32:37,840 --> 00:32:40,480
Speaker 1: the Psychology of Eating. It's seventy nine dollars. You get

694
00:32:40,520 --> 00:32:42,600
Speaker 1: all five recordings, plus the Q and eight at the

695
00:32:42,680 --> 00:32:44,760
Speaker 1: end as well. You can watch that from the comfort

696
00:32:44,800 --> 00:32:47,480
Speaker 1: of your own home and it's available on the nutritioncouch

697
00:32:47,600 --> 00:32:50,840
Speaker 1: dot com under their recording all the events page. Have

698
00:32:50,920 --> 00:32:51,920
Speaker 1: a wonderful week, guys.

699
00:32:52,080 --> 00:32:57,760
Speaker 2: Happy Sunday

700
00:33:01,000 --> 00:33:04,840
Speaker 1: Was to be the nastmist