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Speaker 1: Hi and Leanne Ward, and I'm Susy Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: us strays leading dieticians, bringing you everything that is new

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Speaker 1: in the world of nutrition, diets, and good food from

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Speaker 1: the Nutrition Couch Today, our trending media article is all

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Speaker 1: about the different stages of weight loss. Our nutrition case

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Speaker 1: study today is taking a closer look at white loss

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Speaker 1: plateaus and how we shift them. Our product review is

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Speaker 1: a new better smart protein self raising flower. And our

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Speaker 1: listener question today is all about gut health. What are

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Speaker 1: some easy ways you can work on your gut health?

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Speaker 1: But first, Susie, how's this week been for you?

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Speaker 2: It's been pretty busy. We're doing some really great work

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Speaker 2: with our podcast, and I'm actually planning a few hikes

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Speaker 2: around Sydney because I, like many people, struggle at this

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Speaker 2: time of year to get really motivated with activity. And

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Speaker 2: before I had my twins, who are five year old

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Speaker 2: twin boys, so very time consuming, I used to go

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Speaker 2: and do a lot of hikes and long walks around city.

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Speaker 2: I would go, you know, for a whole day and

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Speaker 2: get sort of twenty thirty kilometers. I really felt good

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Speaker 2: in my body when I did that, and I have

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Speaker 2: not been able to do it, and then a friend

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Speaker 2: of mine recently said that he's got some clear time

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Speaker 2: in his schedule, and so I'm now starting to get

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Speaker 2: back into that, which is really that time where we

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Speaker 2: talk about me time and putting energy back in. I

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Speaker 2: really feel like my true self when I do those

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Speaker 2: really big walks. So I'm really sussing out places in Sydney,

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Speaker 2: and of course you're planning a little trip to Sydney

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Speaker 2: which is very exciting in the next few weeks, and

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Speaker 2: so I'd love also to take you guys for a

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Speaker 2: bit of a long walk around the city. So I've

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Speaker 2: been doing some research and for people out there who

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Speaker 2: are also struggling in the winter, it's a great time

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Speaker 2: to get out in the day when the sun's out,

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Speaker 2: get your vitamin D hit and just have a really

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Speaker 2: good walk as a way to enjoy the outdoors but

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Speaker 2: also get some great steps and exercise in. So I'll

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Speaker 2: keep you posted on any of the good locations I find.

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Speaker 1: Yeah. Absolutely, And I couldn't agree more with the Vitamin

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Speaker 1: D because particularly here in Australia, no matter where in

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Speaker 1: the world that you're listening, vitamin D deficiency problem in

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Speaker 1: the winter months. Like, we live in a country full

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Speaker 1: of sunshine, yet there are so many people that are

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Speaker 1: deficient during the winter months. So as Susi's that, I

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Speaker 1: really encourage everyone to get out, enjoy the sunshine, get

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Speaker 1: some movement in. And what I like to do with

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Speaker 1: my friends is we call it a moving catch up.

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Speaker 1: So rather than going and having coffee and cake at

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Speaker 1: a cafe, we'll get takeaway coffees and we'll get moving.

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Speaker 1: So we'll go on a little hike, whether it's around

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Speaker 1: the city, whether it's out at the bay, at the water,

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Speaker 1: whether it's a hike you know, maybe an hour away

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Speaker 1: from Brisbane or something like that. It's a wonderful way

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Speaker 1: to catch up, exercise and also get your vitamin D in.

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Speaker 2: It is because fifty percent of Australian adults will have

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Speaker 2: low vitamin D during the winter months and it makes

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Speaker 2: you feel terrible. It makes you feel really tired, really lethargic,

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Speaker 2: Your mood is lower and you don't recover as well.

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Speaker 2: Your immune system's not functioning. So at this time, particularly

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Speaker 2: when so many of us are aware of immune function

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Speaker 2: because of the effects of COVID, we cannot stress enough.

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Speaker 2: How getting that sunlight is so so important, and even

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Speaker 2: keeping on top of your vitamin D and making sure

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Speaker 2: you know what it is heading into winter. So that's

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Speaker 2: another added bonus of ticking the box on both movement

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Speaker 2: and getting that much needed sunlight.

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Speaker 1: Absolutely, And I actually read an article the other day

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Speaker 1: Susie on pediatrics like children, the rise in rickets and

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Speaker 1: vitamin D deficiency and children, and that's just not something

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Speaker 1: we've heard of in the last what five, ten twenty

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Speaker 1: years even I think I can't remember the last time

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Speaker 1: I heard of rickets on the rise and children. So

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Speaker 1: your kids need vitamin D. They need sunshine as well.

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Speaker 1: Obviously we're not advocating to put them in the you know,

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Speaker 1: direct midday sunlight for three hours every day, but they

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Speaker 1: need that. I mean, I'm not sure what it is

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Speaker 1: for children, but I think it's adults. In the winter months,

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Speaker 1: it's sort of fifteen twenty minutes of sort of sunlight

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Speaker 1: outside of the peak period, so I think it's up

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Speaker 1: to ten am and after sort of two or three

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Speaker 1: pm in the afternoon. The Cancer Council has some good

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Speaker 1: guidelines on their website if anyone's interested in how much

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Speaker 1: vitamin D or sunshine you should be getting in and

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Speaker 1: for darker skinned people they need a little bit extra

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Speaker 1: as well, extra time in the sun.

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Speaker 2: All right, So this week what had popped up in

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Speaker 2: my media feed was a really interesting article that came

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Speaker 2: from health Line, which publishes some great evidence based research

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Speaker 2: around the phases of weight loss. And it was the

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Speaker 2: first time that I had seen something published that described

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Speaker 2: weight loss broken down into sections, because I think whenever

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Speaker 2: we're talking about weight loss and even writing about it,

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Speaker 2: we talk about it as if it's the same process

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Speaker 2: the whole way around, and you're either losing weight or

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Speaker 2: you're not. But I thought, what's really interesting is that

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Speaker 2: absolutely when people are losing recably large amounts of weight

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Speaker 2: over time, it does go in different progressions where you

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Speaker 2: might perhaps lose higher amounts larger amounts of weights initially,

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Speaker 2: and indeed that's offen the expectation of people when they

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Speaker 2: embark on a weight loss program, and then it tends

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Speaker 2: to slow down and then we need to change it

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Speaker 2: around to get things moving again. So I thought it

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Speaker 2: warranted a good discussion for our listeners around weight loss.

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Speaker 2: What is the process of it, what is the difference

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Speaker 2: between healthy eating and then eating for fat loss specifically,

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Speaker 2: even rather than just weight loss. So we're all a

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Speaker 2: little bit clearer about what those changes on the scale

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Speaker 2: mean and how you can be sure that you are

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Speaker 2: on the right track, even if perhaps the scales are

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Speaker 2: not translating into what you may expect week in week

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Speaker 2: out when you're losing weight over a longer period of time.

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Speaker 1: Absolutely, and the article that Susi you're talking about from

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Speaker 1: Houseline officially sort of recommended two stages. Stage one was

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Speaker 1: a rapid weight loss stage, which is an early, more

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Speaker 1: rapid stage of weight loss, I guess, and the second

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Speaker 1: stage was a slower, longer period of weight loss. And

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Speaker 1: I think that's really important because a lot of people

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Speaker 1: will lose I don't know, two, three, four kilos in

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Speaker 1: the first week or two and have that expectation that

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Speaker 1: that weight loss is going to be the same every

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Speaker 1: single week. So hit you know, maybe week four or

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Speaker 1: week five of your weight loss journey and it's like, oh,

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Speaker 1: only lost five hundred grams this week, but I lost

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Speaker 1: three kilos in the first week, and you get really

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Speaker 1: disappointed and down on yourself. So I think it's really

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Speaker 1: important to note that most people always lose the most

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Speaker 1: in the first week or two. But what a lot

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Speaker 1: of people don't understand is the difference between scale weight

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Speaker 1: loss and true fat loss, because for a lot of people,

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Speaker 1: what they're losing is scale weight. The number on the

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Speaker 1: scale is going down, but it's not necessarily fat. That

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Speaker 1: number on the scale is made up of water weight,

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Speaker 1: essentially muscle mass, which is not ideal, and also fat mass.

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Speaker 1: So what we want to do when we're losing fat

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Speaker 1: mass is purely just focus on fat mass. But what

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Speaker 1: a lot of people are doing cutting out carbs, cutting

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Speaker 1: their calories far too low. What they're dropping is muscle

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Speaker 1: stores because their protein is not high enough, and also

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Speaker 1: a lot of water weight. So take for example, Susie

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Speaker 1: the low carb diet or a kutogenic diet. When you

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Speaker 1: eat lower carbohydrate, you get rid of a lot of

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Speaker 1: carbs out of your diet. You're essentially peeing out a

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Speaker 1: lot of the glycosien stores out of your body because

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Speaker 1: for every gram of carbs you eat, your body stores

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Speaker 1: up to three grams of water. So a lot of

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Speaker 1: that water weight loss that happens in the first few

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Speaker 1: weeks with a low carbo kido diet. I've known some

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Speaker 1: clients that have lost eight or nine kilos in the

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Speaker 1: first week or two SUSI A lot of that is

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Speaker 1: just waterweight and some muscle loss because they're on extremely

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Speaker 1: low calories and they've just got cut out all of

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Speaker 1: their carb stores, which we're just you know, peeing a

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Speaker 1: lot of water. So there is that big difference between

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Speaker 1: fat loss and scale weight loss as well, And what

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Speaker 1: I'd encourage people to think about is making sure that

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Speaker 1: weight loss is sustainable long term, because the more you

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Speaker 1: lose initially, the quicker that is to come back on again.

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Speaker 1: Put it that way.

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Speaker 2: So I think the other important thing to know is

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Speaker 2: that we store all of us We'll store between twenty

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Speaker 2: four and forty eight hours of fuel in our liver,

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Speaker 2: which is the glycogen that is stored primarily to make

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Speaker 2: sure our brain always have enough energy, and then in

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Speaker 2: our muscle mass as well. So for larger people, they

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Speaker 2: have larger stores simply because they have larger amounts of

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Speaker 2: muscle mass. And if you have been eating or overeating

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Speaker 2: and in particular carbohydrates, you are going to have chopped

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Speaker 2: to the max stores. And that's why people who are

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Speaker 2: larger or in the old days when we used to

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Speaker 2: watch The Biggest Loser on TV. The really large people

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Speaker 2: would lose really huge amounts of weight, like that eight

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Speaker 2: or nine kilos initially basically because they had more of

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Speaker 2: that glycogen store, they had more muscle mass, and so

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Speaker 2: when they suddenly cut their calories in specifically their carbohydrates

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Speaker 2: way down, all of a sudden, the body gets rid of,

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Speaker 2: as you said, all of that fluid weight and those

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Speaker 2: glycogen stores. Now what I'm looking for is for that

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Speaker 2: to be sustained over time. So indeed, we know that

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Speaker 2: when people lose weight initially on a weight loss program,

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Speaker 2: it's highly predictive of adherence and success. So absolutely, as dieticians,

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Speaker 2: we want to go in reduce the carbohydrate down to

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Speaker 2: a reasonable level, knowing that our clients should lose at

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Speaker 2: least one, maybe more kilos and they're going to see

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Speaker 2: that change on the scales and be really motivated. But

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Speaker 2: then our job and your job over time is to

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Speaker 2: make sure that that is sustained over time and you're

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Speaker 2: getting at least half a kilo a week, maybe up

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Speaker 2: to one at best. For a larger person, I may

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Speaker 2: get two kilos a week, but you're going to get

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Speaker 2: those high amounts for that initial two for maybe six

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Speaker 2: week period and then absolutely it will even out. So

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Speaker 2: when I'm starting a client off, I will run them

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Speaker 2: on my initial program as long as it's working, But

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Speaker 2: as soon as it plashows out, which can be as

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Speaker 2: quickly as two four weeks, that is when I know

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Speaker 2: I need to change things around to get that sustained

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Speaker 2: continue fat loss that you're describing. Otherwise, we're basically just

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Speaker 2: doing starvation where the muscles are being broken down and

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Speaker 2: we're not actively burning fat mass.

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Speaker 1: Absolutely and we're actually losing muscle mash, which is not ideal.

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Speaker 1: It might make you feel good because you see the

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Speaker 1: scale number going down, but over time that's going to

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Speaker 1: really damage you quite metabolically because you're just not going

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Speaker 1: to be able to sustain that weight loss over time

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Speaker 1: if you're pulling from your muscle stores because metabolically you're

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Speaker 1: just nowhere nearest superior as if you were just dropping

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Speaker 1: fat mass. And then that brings us to sort of

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Speaker 1: the second stage of the article SUSI, where it talks

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Speaker 1: about weight loss. In the second stage is a lot

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Speaker 1: slower and it primarily comes from body fat. Generally after

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Speaker 1: about six weeks and beyond, and I think the biggest

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Speaker 1: problem for most people is that what they're doing they

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Speaker 1: can't even maintain for six weeks SUSI. So that initial

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Speaker 1: rapid weight losses is great and it's really motivating. Then

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Speaker 1: they hit about that six to eight week mark and

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Speaker 1: everything slows right down and they fall off the wagon

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Speaker 1: and they're like, I'm not seeing results, it's not working,

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Speaker 1: so I may as well go back to my old habits.

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Speaker 1: All of that weight come back on again, and they're

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Speaker 1: off the diet, and that's I think the biggest problem

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Speaker 1: for so many people is that they can't appreciate or

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Speaker 1: understand when that slows down, it's not necessarily a bad

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Speaker 1: thing because you're no longer losing a huge amount of

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Speaker 1: those glycogen stores and that muscle mass. You're actually just

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Speaker 1: focusing on fat mash, which for a lot of people

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Speaker 1: might only be two to five hundred grams a week,

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Speaker 1: but it's still going down and it's still just pulling

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Speaker 1: from your fat stores, which is ideally what we want.

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Speaker 1: So I actually think slower and steady are the better

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Speaker 1: long term and pull you metabolically as well.

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Speaker 2: As long as it is changing. And I think that

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Speaker 2: lends itself to a discussion about the difference between change

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Speaker 2: in body size versus change on the scales. So when

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Speaker 2: I'm seeing people over long periods of time, say they

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Speaker 2: want to lose ten twenty kilos, which will take at

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Speaker 2: least three maybe six months, I always do a measurement

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Speaker 2: on their key body parts, so their waist, their hip,

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Speaker 2: their bum because often my observation, and this isn't scientifically validated,

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Speaker 2: but my observation is if I'm getting change in the

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Speaker 2: body measurements, particularly the waste around the hip, that's where

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Speaker 2: someone's carrying their weight, even though there may not be

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Speaker 2: a change in the scale that week, I'm happy because

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Speaker 2: to me, that tells me that the body is mobilizing

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Speaker 2: some of that fat mass which may have been there

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Speaker 2: for many years, and so it takes time for the

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Speaker 2: body to churn it up. Remember, the body doesn't like

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Speaker 2: to lose weight. The body likes to be stable. So

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Speaker 2: to move fat mass that's been there for long periods

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Speaker 2: of time outbody didn't like to do that. It's clinging

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Speaker 2: on for dear life. So what it's doing when the

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Speaker 2: size is changing is mobilizing some of those long term

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Speaker 2: fat stores. And that's sometimes why you'll see change in

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Speaker 2: measurements before you'll see change in the scales, and that's

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Speaker 2: why it's really important we have a number of measurement

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Speaker 2: outcome when it comes to long term weight loss, but

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Speaker 2: also not to be discouraged if it's not always the

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Speaker 2: same amount. Sometimes you'll get half a kilo two hundred

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Speaker 2: grands and then all of a sudden you get a kilo,

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Speaker 2: and that's the body then readjusting over time. So it's

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Speaker 2: absolutely the pattern and the flow of weight loss. But

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Speaker 2: it's also important to remember weighing yourself every day can

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Speaker 2: be highly detrimental to that process psychologically, because if you've

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Speaker 2: got and had a meal off your plan and it's

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Speaker 2: higher and carbohydrate, there's alcohol there. Instantly, your body will

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Speaker 2: cling onto those carbohydrates, restore the glycogen and cling onto fluid.

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Speaker 2: And that's what's happened when you've had a big weekend,

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Speaker 2: when you've been on a tight plan, you go and

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Speaker 2: have a big weekend, a big meal out, and the

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Speaker 2: scale jumps up two kilos and you freak out and

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Speaker 2: you think it's not working. That's merely the body readjusting

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Speaker 2: to having those extra calories around for a brief period

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Speaker 2: and it will revert a day or two later as

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Speaker 2: equilibriums established. So I try and get my clients to

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Speaker 2: wait at most twice a week on a Tuesday and

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Speaker 2: a Friday morning, so after the weekend, before the weekend,

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Speaker 2: to get the gradual pattern and flow of weight loss,

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Speaker 2: rather than being obsessed with that one figure on the scale,

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Speaker 2: which can be really really you know, put you off

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Speaker 2: completely when it's not or bounces back up after a

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Speaker 2: heavier meal.

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Speaker 1: Absolutely, and I sort of with my clients were once

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Speaker 1: a week, I think maximum, and most of my clients

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Speaker 1: are weighing, you know, only once a fortnight and once

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Speaker 1: every four weeks, just because a lot of the ladies

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Speaker 1: that I work with have such a huge emotional attachment

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Speaker 1: to this scale that we're really just trying to get

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Speaker 1: them to work on the perfectionism and the consistency, which

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Speaker 1: you know, the weight loss will come as long as

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Speaker 1: they're consistent. But again, so many people overemphasize the value

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Speaker 1: that the scale has, and when they don't see that

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Speaker 1: number doing what they want it to do, they give

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Speaker 1: up or they quit or they think it's not working.

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Speaker 1: What's the point. So I really am a fan of

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Speaker 1: encouraging my clients to not even bother with the scale.

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Speaker 1: I know they're going in the right direction because I'm

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Speaker 1: writing their nutrition blands. I just need them to be

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Speaker 1: as consistent as possible. So the scale isn't something that

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Speaker 1: works for everybody. But I'm a big believer like you are,

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Speaker 1: SUSI that we shouldn't be doing daily weights unless you're

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Speaker 1: someone who's a boxer and you need to make weight

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Speaker 1: for a sport or something like that. I think daily

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Speaker 1: weights a more detrimental than they are helpful for a

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Speaker 1: weight loss journey.

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Speaker 2: And I think that we know if it's working or not,

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Speaker 2: or say to clients, you know, do you think it's working.

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Speaker 2: Are you noticing change in your clothes? Are you waking

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Speaker 2: up feeling depleted and your tummy's flat? They absolutely know

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Speaker 2: when it's working in when it's not. And I'll be

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Speaker 2: honest with you, I never weigh myself. I couldn't tell

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Speaker 2: you the last time I waived myself. But I know

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Speaker 2: exactly from my clothes how they're fitting, how I'm waking

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Speaker 2: up in the morning. So sure, making sure a program

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Speaker 2: is working to a certain extent, but absolutely I never

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Speaker 2: encourage aggressive weighing unless it's helping the process, if it's

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Speaker 2: derailing it, distracting it. We just make sure we're seeing

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Speaker 2: change in many other ways, not just the scales.

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Speaker 1: And clothing is one of those perfect things as well.

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Speaker 1: Particularly you know, as we come into winter, some people

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Speaker 1: haven't worn their jeenes for you know, a good six months.

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Speaker 1: Pulling on those jeanes and you're like, oh, these are

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Speaker 1: a little bit snugget. It's don't even start of winter.

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Speaker 1: That's pretty you know, that's pretty encouraging for a lot

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Speaker 1: of people to think, oh, okay, I really need to

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Speaker 1: get my movement and get my nutrition back on track. Yeah,

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Speaker 1: because if those clothes aren't fitting as well, it's a

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Speaker 1: good indication.

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Speaker 2: And you just reminded me. I often get clients to

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Speaker 2: do the swimming Costume challenge through winter because we rug

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Speaker 2: up and hibernate and we forget what it's like to

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Speaker 2: be bearing skin. If you think that you're gaining weight,

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Speaker 2: just pop your cosyon and hop in the mirror and

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Speaker 2: that'll tell you very very quickly if you're on track

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Speaker 2: with your diet. Next size over the winter, and be

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Speaker 2: very motivating to get your back on track if you've

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Speaker 2: slipped off. So that's the swiming costume challenge as we

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Speaker 2: move through the winter months.

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Speaker 1: No scales needed, all right, Susan, Well, that kind of

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Speaker 1: leads us nicely into our clinic question for the week.

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Speaker 1: So something that I'm really hearing in my clinic this week, Susie,

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Speaker 1: is about weight loss plateaus, and that I guess kind

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Speaker 1: of goes hand in hand with our weight loss journey.

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Speaker 1: So we sort of want to talk about what is

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Speaker 1: a plateau and how do we overcome it? So I

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Speaker 1: guess from my own personal experience, I would say that

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Speaker 1: a true weight loss plateau, for most of my clients,

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Speaker 1: you don't really see at least until sort of three

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Speaker 1: to four weeks time. A lot of people will jump

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Speaker 1: on the scale, it will stay the same for a

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Speaker 1: week and they're like, oh man, amount of plateau. Fat

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Speaker 1: loss just doesn't happen that quickly for most people. Fat

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Speaker 1: loss can take two to four weeks to reflect on

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Speaker 1: the scale. If you're doing something like skinfold calibers, yes

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Speaker 1: you might see those changes in your skin volt in

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Speaker 1: as little as a week, but for most of us,

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Speaker 1: we're just using the scale and it really does take

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Speaker 1: us that two to four weeks to see that true

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Speaker 1: fat loss. So I think for most people, a true

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Speaker 1: plateau is three to four weeks at least being consistent

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Speaker 1: with your behaviors. I think for a lot of people

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Speaker 1: they're not consistent. Their weight's going up or it's just

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Speaker 1: staying the same, and I wouldn't call that a true

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Speaker 1: plateau because their behaviors and their habits haven't actually been consistent.

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Speaker 1: Therefore they're actually not going to lose weight. So a plateau,

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Speaker 1: first and foremost, you have to be consistent with your plan.

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Speaker 1: If you're not being consistent, if you know you've been

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Speaker 1: hate this word is but quote unquote cheating your plan,

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Speaker 1: or you've been off plan and you've had a few

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Speaker 1: big weekends, there's been a lot more alcohol, you haven't

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Speaker 1: mere prepped, you've been eating out a lot more. That's

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Speaker 1: not a true plateau because you're over and above your plan.

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Speaker 1: So I wouldn't actually call that a true plateau. So

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Speaker 1: it's actually very rare for me to meet clients who

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Speaker 1: have hit a true plateau because what they're doing is

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Speaker 1: super restrictive eating. So yes, they're losing weight, but then

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Speaker 1: they can't keep that up, so they're kind of cheating

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Speaker 1: on whatever they're doing and they're kind of putting the

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Speaker 1: kilos back on again. That's not really a true plateau

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Speaker 1: because they're actually not able to be consistent. So I

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Speaker 1: sort of have the feeling around a true plateau being

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Speaker 1: at least three to four weeks at maintenance or not

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Speaker 1: moving there whilst being consistent. How do you feel about

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Speaker 1: weight loss platos one hundred percent? I would say between

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Speaker 1: four and six weeks of consistent weight loss. So this

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Speaker 1: came up because I have a client who I absolutely

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Speaker 1: think is.

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Speaker 2: Reaching a plateau. So she has lost about six kilos

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Speaker 2: to date, and she has sat in a similar weight

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Speaker 2: for the last three weeks so over so since Easter.

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Speaker 2: So how long is that, you know, eight weeks say ago.

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Speaker 2: So she is doing really well and she's very very

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Speaker 2: consistent with her eating plan. We haven't really changed it

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Speaker 2: significantly since we've started, and she's getting four hundred grams

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Speaker 2: and now just two hundred grams and she's not unhappy

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Speaker 2: with that, which is probably the most important thing. If

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Speaker 2: the client is happy she's seen change. She pulled her

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Speaker 2: jeans on, she was thrilled they're fitting better. But I'm thinking,

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Speaker 2: I think this is her body is getting used to

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Speaker 2: the calorie load that she has, it's getting used to

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00:17:54,680 --> 00:17:57,440
Speaker 2: her activity levels, and I know to get the next

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Speaker 2: five to seven kilos off, which is to her goal,

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Speaker 2: I'm going to have to mix things up a little bit.

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Speaker 2: So I've just started to plant that in her mind,

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Speaker 2: and I've said, look, I'm happy to let it go

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Speaker 2: while you're happy, and it's dropping slightly, but if I'm honest,

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Speaker 2: I'm keen to mix it up and maybe introduce a

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Speaker 2: fasting day. And the purpose of that is to just

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Speaker 2: give that body a metabolic jolt. So it's taking it

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Speaker 2: out of the constant calorie maintenance that she's on and

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Speaker 2: the current activities to just basically give her a metabolic kickstart.

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Speaker 2: So that's one of the strategies I will use when

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Speaker 2: clients are reaching that stage. I might introduce a fasting day.

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Speaker 2: In some clients who are exercising a lot, I may

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Speaker 2: increase calories by about two hundred calories per day. In

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Speaker 2: clients who are on reasonably high calories, I might cut

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Speaker 2: it back a couple of hundred. I'll just look at

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Speaker 2: all those variables to see what I can change. Now,

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Speaker 2: what I can share with my specific client is that

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Speaker 2: she it's a very balanced calorie intake of about fifteen

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Speaker 2: hundred calories, and she's exercising three times a week. Now,

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Speaker 2: I don't really want to cut her calories back dramatically.

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Speaker 2: I don't want her to feel restricted and dieting. She's

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Speaker 2: not at an age or activity level where I need

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Speaker 2: to increase her calories. So my next thing is, can

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Speaker 2: I introduce some fasting just to shake it up a

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Speaker 2: little bit through the week and get her body challenging

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Speaker 2: itself a little bit by restricting calories one day a

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Speaker 2: week and that's all I'll do in an attempt to

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Speaker 2: get her weight up to about half a kilo a

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Speaker 2: week or two to three kilos of loss per month

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Speaker 2: for me to make sure we're not platowing out. And

433
00:19:20,040 --> 00:19:24,240
Speaker 2: of course, as you would know and specialize in changing

434
00:19:24,280 --> 00:19:26,920
Speaker 2: the exercise around is the other variable that we can

435
00:19:27,000 --> 00:19:29,400
Speaker 2: really use to shift clients off a plateau.

436
00:19:30,240 --> 00:19:32,520
Speaker 1: Absolutely, because you've got two options when we want to

437
00:19:32,600 --> 00:19:35,199
Speaker 1: change that. I always think about weight losses a scale

438
00:19:35,240 --> 00:19:37,440
Speaker 1: you know we've got. If we're eating more than we're

439
00:19:38,000 --> 00:19:40,040
Speaker 1: putting out in terms of energy, we're going to gain weight.

440
00:19:40,080 --> 00:19:41,919
Speaker 1: If we're putting out more energy and eating less we're

441
00:19:41,960 --> 00:19:44,359
Speaker 1: going to lose weight for a plateau. The scale is

442
00:19:44,359 --> 00:19:46,399
Speaker 1: tipped at the same, isn't it. What we're eating is

443
00:19:46,400 --> 00:19:48,760
Speaker 1: what we're expending, and our weights staying the same. So

444
00:19:48,800 --> 00:19:51,639
Speaker 1: we can either eat less from a calorie perspective, it

445
00:19:51,640 --> 00:19:55,840
Speaker 1: doesn't necessarily mean less food volume. It just means less

446
00:19:55,880 --> 00:19:58,240
Speaker 1: food and less calories. Put it that way, So we

447
00:19:58,240 --> 00:20:00,719
Speaker 1: still want to focus on higher volume food foods. So

448
00:20:00,760 --> 00:20:02,199
Speaker 1: that's the option I go with For a lot of

449
00:20:02,200 --> 00:20:04,919
Speaker 1: my clients. I reduce down soul foods, so more of

450
00:20:04,920 --> 00:20:07,680
Speaker 1: those highly processed foods. We take out the Friday and

451
00:20:07,720 --> 00:20:10,000
Speaker 1: the Saturday wines, and we have you know, three out

452
00:20:10,000 --> 00:20:11,679
Speaker 1: of four weekends of the month where they're not having

453
00:20:11,720 --> 00:20:14,120
Speaker 1: any alcohol because alcohol isn't that filling and it tends

454
00:20:14,119 --> 00:20:16,399
Speaker 1: to drive app our appetite. So when clients hit up

455
00:20:16,400 --> 00:20:18,760
Speaker 1: true plateau, I will pull out some of those alcohol

456
00:20:18,760 --> 00:20:21,080
Speaker 1: and some of those extra soul foods and replace that

457
00:20:21,359 --> 00:20:23,600
Speaker 1: with a more filling snack likes and veggie sticks and

458
00:20:23,600 --> 00:20:25,960
Speaker 1: some deerpor a bit of Greek yogurt and some berries,

459
00:20:26,000 --> 00:20:28,439
Speaker 1: because they feel like they're eating the same amount, but

460
00:20:28,520 --> 00:20:31,360
Speaker 1: the calorie load is lower. So focus on that volume

461
00:20:31,359 --> 00:20:33,080
Speaker 1: eating or As you mentioned, the other way to tip

462
00:20:33,119 --> 00:20:35,800
Speaker 1: that scale is to increase energy expenditure. And it's not

463
00:20:35,840 --> 00:20:38,200
Speaker 1: necessarily that you have to do more sessions in the gym,

464
00:20:38,280 --> 00:20:41,440
Speaker 1: it's purely just steps. Steps are so underrated for fat loss,

465
00:20:41,520 --> 00:20:44,320
Speaker 1: particularly four people that have desk jobs. A lot of

466
00:20:44,320 --> 00:20:47,080
Speaker 1: my ladies go to you know, really high intensity classes

467
00:20:47,119 --> 00:20:49,040
Speaker 1: like F forty five or HIT or something like that,

468
00:20:49,080 --> 00:20:51,399
Speaker 1: some sort of fitstop class four or five days a

469
00:20:51,400 --> 00:20:54,120
Speaker 1: week at the Cracker dawn at you know, four thirty

470
00:20:54,160 --> 00:20:56,560
Speaker 1: five in the morning. I'm not a morning person. That's

471
00:20:56,640 --> 00:20:58,879
Speaker 1: just additional stress to their bodies. So what I do

472
00:20:58,960 --> 00:21:01,639
Speaker 1: is actually cut down all of that high intensity training

473
00:21:01,640 --> 00:21:03,679
Speaker 1: to maybe just three sessions a week, and on the

474
00:21:03,720 --> 00:21:06,480
Speaker 1: other three four mornings of the week, they're going for long,

475
00:21:06,760 --> 00:21:09,520
Speaker 1: you know walks that are lower intensity, a lot less

476
00:21:09,520 --> 00:21:12,359
Speaker 1: stressed to their body, but they're just moving a lot more.

477
00:21:12,840 --> 00:21:15,480
Speaker 1: So that's sort of another way that we can break

478
00:21:15,520 --> 00:21:17,879
Speaker 1: through that plateau. I guess as well, changing out the

479
00:21:17,920 --> 00:21:20,760
Speaker 1: type of exercise, not necessarily doing more, but just doing

480
00:21:20,800 --> 00:21:22,400
Speaker 1: it a little bit smarter, I think as well.

481
00:21:22,640 --> 00:21:24,520
Speaker 2: Yeah, I think if we were summarizing what the key

482
00:21:24,560 --> 00:21:26,639
Speaker 2: to getting off a weight loss plateau, is it's changed.

483
00:21:26,680 --> 00:21:27,720
Speaker 2: It's changed something.

484
00:21:27,880 --> 00:21:29,359
Speaker 1: Change everything, change something.

485
00:21:29,480 --> 00:21:32,480
Speaker 2: So my clients it's a little bit different. They're often

486
00:21:32,520 --> 00:21:35,560
Speaker 2: exercising regularly but not at the right intensity, so their

487
00:21:35,600 --> 00:21:37,600
Speaker 2: bodies have become really used to what they're doing, so

488
00:21:37,680 --> 00:21:39,760
Speaker 2: getting a little bit of heart rate monitoring and sometimes

489
00:21:39,760 --> 00:21:43,720
Speaker 2: it's less better quality. So instead of doing, say a

490
00:21:43,800 --> 00:21:46,359
Speaker 2: walk around the park fast, I might say to them,

491
00:21:46,400 --> 00:21:48,040
Speaker 2: you know, if you did ten or twenty minutes of

492
00:21:48,080 --> 00:21:51,080
Speaker 2: intervals on an exercise bike and get your heart rate

493
00:21:51,119 --> 00:21:53,120
Speaker 2: and keep an eye on it. That's the other variable.

494
00:21:53,200 --> 00:21:56,440
Speaker 2: So for my older population between say forty and sixty,

495
00:21:56,680 --> 00:21:58,800
Speaker 2: they're moving, but they're not getting their heart rate high

496
00:21:58,920 --> 00:22:01,399
Speaker 2: enough to get the training effect and to get their

497
00:22:01,440 --> 00:22:04,480
Speaker 2: muscles more sensitive to insulin and more better bolically efficient

498
00:22:04,520 --> 00:22:07,919
Speaker 2: over time. So absolutely it's different. But if in doubt,

499
00:22:07,960 --> 00:22:10,439
Speaker 2: just change something around. Because the human body is so

500
00:22:10,560 --> 00:22:14,040
Speaker 2: smart it likes to be as stable as possible. And

501
00:22:14,200 --> 00:22:16,480
Speaker 2: after like we said, four to six weeks of eating

502
00:22:16,480 --> 00:22:18,960
Speaker 2: a similar number of calories and doing the same exercise,

503
00:22:19,359 --> 00:22:21,440
Speaker 2: if your goal is to lose ten plus kilos, you're

504
00:22:21,440 --> 00:22:23,439
Speaker 2: going to have to change something around. So there are

505
00:22:23,480 --> 00:22:25,639
Speaker 2: a few of the variables that you can try to

506
00:22:25,720 --> 00:22:28,399
Speaker 2: get your fat loss journey back on track.

507
00:22:29,000 --> 00:22:31,040
Speaker 1: And that comes down to food as well. The amount

508
00:22:31,040 --> 00:22:33,280
Speaker 1: of client Suzi that I have that are eating the

509
00:22:33,520 --> 00:22:35,960
Speaker 1: same thing for breakfast, you know, they're overnight o's for

510
00:22:35,960 --> 00:22:39,160
Speaker 1: breakfast every morning, they're tuna salad for lunch every day.

511
00:22:39,320 --> 00:22:41,959
Speaker 1: Dinner is always just like meat and threeveg. The body

512
00:22:42,040 --> 00:22:44,720
Speaker 1: doesn't like to do the same things, or actually it

513
00:22:44,840 --> 00:22:46,679
Speaker 1: very much likes to do the same things, doesn't. It

514
00:22:46,720 --> 00:22:49,240
Speaker 1: really enjoys the same things. But for fat loss, it's

515
00:22:49,240 --> 00:22:51,600
Speaker 1: not ideal. So we want to change up the type

516
00:22:51,600 --> 00:22:53,639
Speaker 1: of food that we're having, the timing of that. If

517
00:22:53,680 --> 00:22:55,520
Speaker 1: you wake up and eat breakfast first thing in the morning,

518
00:22:55,680 --> 00:22:59,040
Speaker 1: just because don't do that, wait until you're actually hungry.

519
00:22:59,200 --> 00:23:01,399
Speaker 1: So on the weekends, not eat breakfast till ten o'clock.

520
00:23:01,400 --> 00:23:02,800
Speaker 1: But during the week you might wake up and be

521
00:23:02,880 --> 00:23:05,240
Speaker 1: hungry at six am one day at eight am another day.

522
00:23:05,440 --> 00:23:08,120
Speaker 1: So really be more in tune with your actual hunger signals,

523
00:23:08,119 --> 00:23:10,360
Speaker 1: which we've talked about on a previous podcast as well,

524
00:23:10,440 --> 00:23:13,159
Speaker 1: which again is super important for overcoming that plateau.

525
00:23:13,480 --> 00:23:15,240
Speaker 2: And that is one of the reasons that mixing up

526
00:23:15,280 --> 00:23:17,840
Speaker 2: your daily diet and maybe doing one low calorie day

527
00:23:17,920 --> 00:23:20,879
Speaker 2: or different on the weekends is very powerful. So change something,

528
00:23:21,000 --> 00:23:23,600
Speaker 2: change everything, and that is absolutely the key to metabolic

529
00:23:23,640 --> 00:23:26,639
Speaker 2: fitness over time. So now we're going to move on

530
00:23:26,680 --> 00:23:29,439
Speaker 2: to one of our favorite segments. It's our product of

531
00:23:29,480 --> 00:23:32,800
Speaker 2: the week, and this one is a fantastic product for

532
00:23:32,880 --> 00:23:36,800
Speaker 2: people who love to bake healthier treats and options at home.

533
00:23:36,840 --> 00:23:40,000
Speaker 2: Because of Vetta, who already do a range of higher

534
00:23:40,119 --> 00:23:44,320
Speaker 2: fiber pastas, including some pasta dinosaurs my little boys love,

535
00:23:44,600 --> 00:23:47,000
Speaker 2: but they've got a new range of flowers called the

536
00:23:47,080 --> 00:23:50,399
Speaker 2: Vetta Smart Protein Flowers. There's both a self raising and

537
00:23:50,440 --> 00:23:54,040
Speaker 2: a regular variety, and I was really excited to see

538
00:23:54,080 --> 00:23:56,359
Speaker 2: this in the supermarket a few weeks ago. They've got

539
00:23:56,359 --> 00:23:58,840
Speaker 2: a five star health rating. They've got double the protein

540
00:23:59,200 --> 00:24:03,160
Speaker 2: and twenty five percent less carbohydrate than regular flower. It's

541
00:24:03,240 --> 00:24:06,119
Speaker 2: pretty clean ingredient list, as you would expect flour to be.

542
00:24:06,720 --> 00:24:09,480
Speaker 2: I think the standout thing is that it is quite

543
00:24:09,560 --> 00:24:11,960
Speaker 2: a lot more expensive. You know, you're looking at about

544
00:24:12,000 --> 00:24:15,040
Speaker 2: four dollars fifty three kilo, which instet of I think

545
00:24:15,040 --> 00:24:17,919
Speaker 2: about four times what you can get home brand flour for.

546
00:24:18,560 --> 00:24:20,400
Speaker 2: But I know that we've got a lot of really

547
00:24:20,520 --> 00:24:24,000
Speaker 2: keen bakers. Whenever we pop up something around protein balls

548
00:24:24,040 --> 00:24:28,120
Speaker 2: or healthier muffins or healthier banana bread, it goes gangbusters online.

549
00:24:28,720 --> 00:24:31,920
Speaker 2: So yeah, I think this is a really interesting addition

550
00:24:32,000 --> 00:24:35,320
Speaker 2: to the flower market. Knowing that in the baking section

551
00:24:35,400 --> 00:24:37,600
Speaker 2: there's been a huge range of increase in flower. There's

552
00:24:37,640 --> 00:24:40,880
Speaker 2: now legum flour and coconut flour and a million different types.

553
00:24:41,320 --> 00:24:45,200
Speaker 2: But this is just a slightly lower carbohydrate, higher protein,

554
00:24:45,359 --> 00:24:48,800
Speaker 2: higher fiber variety of regular flower, which means it can

555
00:24:48,960 --> 00:24:53,800
Speaker 2: can slip into our baking pretty easily in my experience.

556
00:24:53,920 --> 00:24:56,679
Speaker 2: So what did you think when you came across this.

557
00:24:57,600 --> 00:25:00,520
Speaker 1: I think it's wonderful. I mean from a macronutrient perspective,

558
00:25:00,920 --> 00:25:03,159
Speaker 1: when you're comparing it to just standard I'm looking at

559
00:25:03,160 --> 00:25:06,600
Speaker 1: the self raising Vetta protein flower compared to just the

560
00:25:06,640 --> 00:25:10,520
Speaker 1: standard self raising home brand flower. Calorie wise pretty much

561
00:25:10,600 --> 00:25:12,600
Speaker 1: the same. The Vetta is three three seven calories per

562
00:25:12,680 --> 00:25:15,840
Speaker 1: hundred grams. The home brand is three forty calories per

563
00:25:15,960 --> 00:25:18,719
Speaker 1: hundred grams, So calorie wise is the same. It's the

564
00:25:18,720 --> 00:25:20,760
Speaker 1: protein where it really stands out. It's more than double

565
00:25:20,800 --> 00:25:23,399
Speaker 1: the vetta ones nearly twenty two grams per hundred grams.

566
00:25:23,600 --> 00:25:26,520
Speaker 1: Their standard home brand is about ten point four grams

567
00:25:26,520 --> 00:25:29,320
Speaker 1: per hundred grams. The fiber in the Vettera is nine

568
00:25:29,320 --> 00:25:32,199
Speaker 1: point eight grams per hundred grams, which is huge, and

569
00:25:32,280 --> 00:25:34,480
Speaker 1: the fiber in the home brand is three grams. So,

570
00:25:34,560 --> 00:25:37,240
Speaker 1: as you mentioned, it's really the protein and the fiber

571
00:25:37,320 --> 00:25:40,880
Speaker 1: that's more than double maybe triple that of the home

572
00:25:40,920 --> 00:25:44,560
Speaker 1: brand or standard variety, which from a fat loss perspective

573
00:25:44,560 --> 00:25:47,359
Speaker 1: and from a fullness perspective, is wonderful. Protein is the

574
00:25:47,400 --> 00:25:49,280
Speaker 1: macronutrient we know that helps to keep us full of

575
00:25:49,359 --> 00:25:52,520
Speaker 1: the longer, and fiber is something that's incredibly important for

576
00:25:52,560 --> 00:25:55,159
Speaker 1: gut health. So I think absolutely it's a definite win

577
00:25:55,320 --> 00:25:57,320
Speaker 1: in my books. But I think the thing that a

578
00:25:57,320 --> 00:25:59,400
Speaker 1: lot of people get caught up in, and I've talked

579
00:25:59,400 --> 00:26:02,440
Speaker 1: about this on my own podcast, Susie, it's called health halos,

580
00:26:02,680 --> 00:26:05,840
Speaker 1: where you perceive a product to be healthier, therefore you

581
00:26:05,920 --> 00:26:08,399
Speaker 1: eat more of it. So it's really important to know

582
00:26:08,480 --> 00:26:12,359
Speaker 1: that the calorie content of this flower is the same.

583
00:26:12,600 --> 00:26:15,960
Speaker 1: So if you made twelve brownies with this flour, yes

584
00:26:15,960 --> 00:26:18,639
Speaker 1: it would have slightly high protein and slightly high fiber,

585
00:26:18,840 --> 00:26:21,000
Speaker 1: But you can't eat more of those brownies if you

586
00:26:21,040 --> 00:26:24,159
Speaker 1: did you would gain weight because the calorie content of

587
00:26:24,200 --> 00:26:27,120
Speaker 1: the flowers are the same. That's the most important part.

588
00:26:27,200 --> 00:26:29,080
Speaker 1: If you just had one of those brownies, you might

589
00:26:29,080 --> 00:26:32,040
Speaker 1: feel slightly fuller. Maybe long term your boughs might be

590
00:26:32,440 --> 00:26:35,800
Speaker 1: slightly better from the higher amount of fiber, but realistically

591
00:26:35,840 --> 00:26:38,680
Speaker 1: it's probably not going to do too much unless you're

592
00:26:38,680 --> 00:26:41,520
Speaker 1: actually changing the recipe overall as well and harving the

593
00:26:41,560 --> 00:26:44,400
Speaker 1: sugar content, harving the amount of chop chips that you're

594
00:26:44,400 --> 00:26:46,639
Speaker 1: putting into that brownie, that sort of thing. I think

595
00:26:46,880 --> 00:26:49,680
Speaker 1: those health halos are things that people really get caught

596
00:26:49,720 --> 00:26:51,760
Speaker 1: up in. Susie. Yes, this is probably a better type

597
00:26:51,800 --> 00:26:55,000
Speaker 1: of flour, but calorie wise it's the same. You know,

598
00:26:55,080 --> 00:26:58,480
Speaker 1: calorie is a king for fat loss. Macronutrients matter, absolutely,

599
00:26:58,600 --> 00:26:59,560
Speaker 1: that calorie is a king.

600
00:27:00,440 --> 00:27:03,520
Speaker 2: Absolutely. I think that's described beautifully. I should have said

601
00:27:03,520 --> 00:27:05,359
Speaker 2: that the fiber is actually coming from the addition of

602
00:27:05,400 --> 00:27:08,879
Speaker 2: oat fiber, so it has been increased compared to regular fiber.

603
00:27:09,160 --> 00:27:11,240
Speaker 2: And I think one of the things with the range

604
00:27:11,280 --> 00:27:13,560
Speaker 2: of healthier flowers out there is they often don't cook

605
00:27:13,600 --> 00:27:15,879
Speaker 2: as well because when you start to take the gluten

606
00:27:15,880 --> 00:27:18,040
Speaker 2: out of flowers or put more fat, for example, in

607
00:27:18,080 --> 00:27:20,720
Speaker 2: the case of coconut flour or banana flour is one

608
00:27:20,760 --> 00:27:24,320
Speaker 2: I've used. It's significantly different to regular flowers, so you

609
00:27:24,359 --> 00:27:27,240
Speaker 2: get a different texture. It doesn't necessarily bake to the

610
00:27:27,240 --> 00:27:30,520
Speaker 2: same consistency. It's often a bit heavier, and so it

611
00:27:30,560 --> 00:27:33,359
Speaker 2: may suit people with dietary intolerances. And the thing with

612
00:27:33,400 --> 00:27:35,840
Speaker 2: this flour is that it will bake very well because

613
00:27:35,880 --> 00:27:39,040
Speaker 2: the protein content's high. That's one of the key factors

614
00:27:39,040 --> 00:27:41,640
Speaker 2: of wheat flour, which makes great banana bread and muffins

615
00:27:41,640 --> 00:27:43,719
Speaker 2: for people who don't have issues with gluten and are

616
00:27:43,720 --> 00:27:46,320
Speaker 2: happy to include it in their diet. So I would

617
00:27:46,359 --> 00:27:50,800
Speaker 2: agree it's going to give you a technically product that

618
00:27:50,840 --> 00:27:53,240
Speaker 2: should be slightly more filling. It's going to be healthier

619
00:27:53,280 --> 00:27:55,320
Speaker 2: for you. But it doesn't mean that you can down

620
00:27:55,359 --> 00:27:59,080
Speaker 2: two slices of homemade banana bread. I wish because it's

621
00:27:59,160 --> 00:28:00,880
Speaker 2: using a better flower. And the other thing is it's

622
00:28:00,920 --> 00:28:03,320
Speaker 2: quite expensive, you know, for people on a budget, if

623
00:28:03,320 --> 00:28:05,719
Speaker 2: you're trying to cook a bit more with it. I

624
00:28:05,760 --> 00:28:08,240
Speaker 2: would use it myself because I'm a keen baker and

625
00:28:08,280 --> 00:28:11,320
Speaker 2: I like to do particularly homemade baked products for my kids.

626
00:28:12,119 --> 00:28:15,960
Speaker 2: I would use that with their muffins. For school their

627
00:28:15,960 --> 00:28:19,879
Speaker 2: banana breads. But I am always hastened to recommend things

628
00:28:19,920 --> 00:28:22,360
Speaker 2: like healthier muffins and banana breads for my own clients,

629
00:28:22,400 --> 00:28:24,480
Speaker 2: because they bake a whole loaf and they eat a

630
00:28:24,520 --> 00:28:26,760
Speaker 2: whole loaf, and really it's still, like you said, a

631
00:28:26,760 --> 00:28:30,199
Speaker 2: reasonably high carbohydrate product. So I tend to agree. I

632
00:28:30,240 --> 00:28:33,000
Speaker 2: would absolutely use this when I'm doing baking for the kids.

633
00:28:33,560 --> 00:28:36,000
Speaker 2: But if you're someone who's baking for yourself, you've got

634
00:28:36,000 --> 00:28:38,520
Speaker 2: to go for minis. So I like the mini loaf

635
00:28:38,600 --> 00:28:41,240
Speaker 2: tins of the mini muffins, So two small minis is

636
00:28:41,240 --> 00:28:43,280
Speaker 2: a serve, not a big one. And the same with

637
00:28:43,320 --> 00:28:46,280
Speaker 2: banana bread. You can buy the individual loaf baking trays,

638
00:28:46,600 --> 00:28:49,640
Speaker 2: and that then limits you to that portion. Whereas we've

639
00:28:49,680 --> 00:28:53,000
Speaker 2: all done it. You make a delicious zucchini even chocolate

640
00:28:53,400 --> 00:28:55,720
Speaker 2: banana bread which you thinks so healthy because it's got

641
00:28:55,800 --> 00:28:58,440
Speaker 2: dark chocolate and it's got zucchini, and then you slice

642
00:28:58,480 --> 00:29:00,760
Speaker 2: off pieces all day because it's fresh out of the

643
00:29:00,800 --> 00:29:03,160
Speaker 2: oven and it's so delicious, and you end up eating

644
00:29:03,160 --> 00:29:05,960
Speaker 2: three or four times the amount that's recommended, and too much.

645
00:29:06,280 --> 00:29:08,760
Speaker 2: Two dents of carbohydrate and two dents and calories so

646
00:29:08,800 --> 00:29:11,120
Speaker 2: I think absolutely, if you're a baker for the kids,

647
00:29:11,240 --> 00:29:13,920
Speaker 2: use it. It's a good product. I think for yourself,

648
00:29:13,920 --> 00:29:16,000
Speaker 2: don't give yourself permission to overeat. And if you do

649
00:29:16,160 --> 00:29:18,520
Speaker 2: enjoy some baked products as part of your balanced diet,

650
00:29:18,760 --> 00:29:21,200
Speaker 2: you've got to get the mini tins, the mini loaves

651
00:29:21,240 --> 00:29:23,280
Speaker 2: and balance it out, not just eat it free as

652
00:29:23,280 --> 00:29:25,080
Speaker 2: we do when we've got a nice, warm loaf of

653
00:29:25,120 --> 00:29:27,600
Speaker 2: anything in our house which smells delicious. So I'm a

654
00:29:27,600 --> 00:29:29,280
Speaker 2: big fan of baking and giving it away.

655
00:29:29,960 --> 00:29:31,720
Speaker 1: And I agree Susie, and I think, you know, we

656
00:29:31,760 --> 00:29:33,640
Speaker 1: always talk about a lot, you know, fat loss on

657
00:29:33,640 --> 00:29:35,560
Speaker 1: this podcast, but I do appreciate there are probably a

658
00:29:35,600 --> 00:29:38,120
Speaker 1: lot of people listening who actively want to gain weight

659
00:29:38,400 --> 00:29:40,920
Speaker 1: or who actively are just trying to maintain and you know,

660
00:29:41,040 --> 00:29:43,560
Speaker 1: be quote unquote healthy and maintain their healthy diet. So

661
00:29:43,840 --> 00:29:46,960
Speaker 1: absolutely baking is something that is wonderful and absolutely okay

662
00:29:46,960 --> 00:29:49,480
Speaker 1: to do just for fat loss. I'm like you, Susi,

663
00:29:49,520 --> 00:29:51,640
Speaker 1: I really don't encourage my clients to bake at all.

664
00:29:51,760 --> 00:29:53,080
Speaker 1: And if they're going to go and have a bit

665
00:29:53,080 --> 00:29:54,800
Speaker 1: of a treat, I'd rather that they go and buy

666
00:29:54,960 --> 00:29:57,920
Speaker 1: just one muffin or cupcake from their favorite cafe, something

667
00:29:57,960 --> 00:30:01,080
Speaker 1: delicious and decadent in it, slowly, mindfully enjoy the heck

668
00:30:01,120 --> 00:30:03,120
Speaker 1: out of it, then move on versus trying to bake

669
00:30:03,200 --> 00:30:05,040
Speaker 1: something a bit healthier in the kitchen than they have

670
00:30:05,080 --> 00:30:07,360
Speaker 1: twelve muffins and they're like, what do I do? Twelve muffins?

671
00:30:07,440 --> 00:30:09,040
Speaker 1: They're going to eat them all. That's the problem.

672
00:30:09,200 --> 00:30:13,040
Speaker 2: So because as a reference point, even healthy baked goods

673
00:30:13,400 --> 00:30:15,880
Speaker 2: a portion, So a regular muffin or a slice of

674
00:30:15,880 --> 00:30:18,160
Speaker 2: banana bread is going to clock in at at least

675
00:30:18,200 --> 00:30:20,959
Speaker 2: two hundred and fifty calories, if not three hundred, and

676
00:30:21,000 --> 00:30:23,920
Speaker 2: that's a small meal. So really the portion is half

677
00:30:23,920 --> 00:30:26,560
Speaker 2: a slice and mini muffin. So just keep that in mind.

678
00:30:27,240 --> 00:30:29,400
Speaker 2: And what I'll do is I will pop up a

679
00:30:29,440 --> 00:30:33,560
Speaker 2: recipe that uses this in it with a nutritional calculation

680
00:30:33,680 --> 00:30:35,360
Speaker 2: so you can see that even though it might be

681
00:30:35,400 --> 00:30:38,800
Speaker 2: slightly higher in protein and fiber, it still needs to

682
00:30:38,800 --> 00:30:41,000
Speaker 2: be counted as calories. And that'll give you a reference point.

683
00:30:41,040 --> 00:30:42,880
Speaker 2: So we'll pop that up as well, so you've got

684
00:30:43,160 --> 00:30:45,200
Speaker 2: can see how it looks and an actual recipe.

685
00:30:45,960 --> 00:30:48,800
Speaker 1: That's a great idea, And then SUSI that moves us

686
00:30:48,880 --> 00:30:51,680
Speaker 1: nicely talking about farther into our listener question of the Week,

687
00:30:51,720 --> 00:30:53,880
Speaker 1: which is all around gut health. So one of our

688
00:30:53,920 --> 00:30:57,200
Speaker 1: lovely listeners has sent in her question, which is what

689
00:30:57,240 --> 00:30:59,880
Speaker 1: are some easy ways I can work on my gut health?

690
00:31:00,000 --> 00:31:02,280
Speaker 1: And this question excites me because there are so many

691
00:31:02,360 --> 00:31:04,600
Speaker 1: things that we can do, Susi when it comes to

692
00:31:04,640 --> 00:31:06,240
Speaker 1: our gut health. And I think a lot of people

693
00:31:06,320 --> 00:31:09,320
Speaker 1: automatically think what pill or powder or probot it can

694
00:31:09,360 --> 00:31:12,360
Speaker 1: I take. But when we look at the research overall,

695
00:31:12,480 --> 00:31:14,880
Speaker 1: what the nutrition research is really telling us in the

696
00:31:14,880 --> 00:31:17,160
Speaker 1: space of gut health, Susie, and we've known this for

697
00:31:17,240 --> 00:31:18,880
Speaker 1: the last couple of years, but it is still what

698
00:31:18,920 --> 00:31:21,440
Speaker 1: we would call new and emerging research, is that the

699
00:31:21,480 --> 00:31:23,640
Speaker 1: single best thing that we can do for our gut

700
00:31:23,680 --> 00:31:26,840
Speaker 1: health is it a diversity of plants in our diet.

701
00:31:27,080 --> 00:31:31,280
Speaker 1: So that just doesn't mean just veggies. It means veggies, fruits, nuts, seeds.

702
00:31:31,360 --> 00:31:34,680
Speaker 1: It essentially means fiber and the more colorful the better.

703
00:31:34,920 --> 00:31:37,320
Speaker 1: So what we're really aiming for the single best thing

704
00:31:37,360 --> 00:31:39,080
Speaker 1: you can do to work in your gut health is

705
00:31:39,120 --> 00:31:42,680
Speaker 1: include thirty different types of plants every single week. Now

706
00:31:42,680 --> 00:31:45,320
Speaker 1: that sounds a lot, but think about plants are whole

707
00:31:45,320 --> 00:31:48,920
Speaker 1: grains they're nuts, their seeds, their fruits, they're veggies, their salads.

708
00:31:49,120 --> 00:31:51,760
Speaker 1: If you had a big bowl of banana and cheer

709
00:31:51,840 --> 00:31:54,080
Speaker 1: poroach for breakfast, you know, if you did that every

710
00:31:54,080 --> 00:31:56,920
Speaker 1: single day, you might get one plant point from the rold.

711
00:31:57,000 --> 00:31:59,680
Speaker 1: It's one point from the cheer seeds, one point from

712
00:31:59,680 --> 00:32:02,040
Speaker 1: the it. You might have three plant points. You're only

713
00:32:02,080 --> 00:32:04,160
Speaker 1: for thirty a week. You get three. If the next

714
00:32:04,240 --> 00:32:08,720
Speaker 1: day you did flaxis with raspberries and some kinoa flakes

715
00:32:08,800 --> 00:32:11,880
Speaker 1: or rolled oats again, or through some extra you know,

716
00:32:11,880 --> 00:32:13,720
Speaker 1: peanut butter in there as well, that could be four

717
00:32:13,840 --> 00:32:16,240
Speaker 1: or five different plant points. So it's really about that

718
00:32:16,320 --> 00:32:19,920
Speaker 1: diversity every single week and not eating the same meal

719
00:32:20,040 --> 00:32:22,160
Speaker 1: every single day or the same thing for lunch every

720
00:32:22,200 --> 00:32:25,040
Speaker 1: single day because it's easy and a quote unquote bittual

721
00:32:25,080 --> 00:32:28,040
Speaker 1: macros all that sort of thing. So diversity for gut

722
00:32:28,040 --> 00:32:30,280
Speaker 1: health is the single best thing that you can do

723
00:32:30,720 --> 00:32:33,680
Speaker 1: when we look at the research as a whole, essentially.

724
00:32:33,280 --> 00:32:35,400
Speaker 2: One hundred percent. And it always reminds me that the

725
00:32:35,440 --> 00:32:38,800
Speaker 2: thing with dietitians is that they eat so much plant

726
00:32:38,800 --> 00:32:41,720
Speaker 2: based food. So when you go to a dietitian's conference

727
00:32:41,760 --> 00:32:43,680
Speaker 2: and there's this well in the old days before COVID,

728
00:32:43,720 --> 00:32:45,600
Speaker 2: there was a small gas board, so they'd be like

729
00:32:45,640 --> 00:32:47,760
Speaker 2: the hot food, and then there'd be the salad and

730
00:32:47,760 --> 00:32:51,480
Speaker 2: the vegetables. And at the dietician's conferences, the salad and

731
00:32:51,520 --> 00:32:53,960
Speaker 2: the vegetable there's never anything left, so they eat all

732
00:32:54,000 --> 00:32:56,080
Speaker 2: of that first and then add it on. And that

733
00:32:56,240 --> 00:32:59,160
Speaker 2: is probably the main difference between the meals that I prepare,

734
00:32:59,200 --> 00:33:01,720
Speaker 2: you prepare, And then when we're looking at client diaries

735
00:33:01,760 --> 00:33:04,320
Speaker 2: and photographs, we're like, where is the where are the veggies?

736
00:33:04,400 --> 00:33:06,560
Speaker 2: You know, where are the extra salin veggies, because it's

737
00:33:06,560 --> 00:33:09,520
Speaker 2: that range of options and including them right through the

738
00:33:09,520 --> 00:33:11,680
Speaker 2: week as you're described, and having three or four different

739
00:33:11,760 --> 00:33:14,400
Speaker 2: veggies at dinner, not just one type. And that's where

740
00:33:14,440 --> 00:33:16,240
Speaker 2: eating out is a problem because you might have a

741
00:33:16,280 --> 00:33:18,320
Speaker 2: steak and chips and then they bring a side of broccoli,

742
00:33:18,520 --> 00:33:20,600
Speaker 2: whereas if you're at home, you can easily add three

743
00:33:20,680 --> 00:33:23,480
Speaker 2: or four different types of veggies. So yeah, I agree

744
00:33:23,520 --> 00:33:25,760
Speaker 2: one hundred percent, and that's the strong research we have

745
00:33:25,800 --> 00:33:28,040
Speaker 2: at the moment. I'm with you. I'm not a fan

746
00:33:28,080 --> 00:33:30,600
Speaker 2: of rushing out and buying expensive supplements when you can

747
00:33:30,640 --> 00:33:34,080
Speaker 2: do very simple things like adding a server fermented dairy

748
00:33:34,120 --> 00:33:36,440
Speaker 2: into your daily intake, whether it's via a really good

749
00:33:36,480 --> 00:33:39,280
Speaker 2: quality plain yogurt that has cultures added, or I'm a

750
00:33:39,320 --> 00:33:41,680
Speaker 2: really big fan of kefia and having that as a

751
00:33:41,680 --> 00:33:45,520
Speaker 2: supplementary product because that is so rich in probiotic cultures

752
00:33:45,600 --> 00:33:47,920
Speaker 2: known to nourish the gut from the inside out. And

753
00:33:47,960 --> 00:33:50,200
Speaker 2: I think the other trick is to really seek out

754
00:33:50,280 --> 00:33:53,000
Speaker 2: breads and cereals that have some of these great fiber

755
00:33:53,040 --> 00:33:56,880
Speaker 2: in them. So whether your daily option with carbohydrate is

756
00:33:56,920 --> 00:33:59,640
Speaker 2: breakfast cereal in the morning or a wrap at lunchtime,

757
00:33:59,760 --> 00:34:02,360
Speaker 2: or you prefer cracker biscuits or a good quality bread,

758
00:34:02,640 --> 00:34:05,280
Speaker 2: there's a range of breads and cereals that really are

759
00:34:05,320 --> 00:34:08,520
Speaker 2: targeted for their digestive health benefits now and those are

760
00:34:08,600 --> 00:34:11,840
Speaker 2: proven to contain some probiotic fibers that really are shown

761
00:34:11,880 --> 00:34:13,920
Speaker 2: to nourish the gut from the inside out. So I

762
00:34:13,960 --> 00:34:16,400
Speaker 2: think seeking out a good quality bread or cerea that

763
00:34:16,440 --> 00:34:19,160
Speaker 2: you include daily is a really important part of that.

764
00:34:19,920 --> 00:34:22,040
Speaker 1: Absolutely. And if you asked me, Susie, ten years ago,

765
00:34:22,280 --> 00:34:25,160
Speaker 1: when I started working in the hospital system as a

766
00:34:25,239 --> 00:34:27,560
Speaker 1: more of a newgrad dietitian started working in the Gasho

767
00:34:27,600 --> 00:34:30,160
Speaker 1: and Trilogy clinics, the biggest sort of advice we had was,

768
00:34:30,160 --> 00:34:32,840
Speaker 1: you know, getting those natural probotics, the hundreds of or

769
00:34:32,880 --> 00:34:36,280
Speaker 1: billions of good bacteria. What we know now weather research

770
00:34:36,440 --> 00:34:39,399
Speaker 1: is really changes. Yes, probotics are great, but we want

771
00:34:39,440 --> 00:34:42,080
Speaker 1: them from natural food sources. As you said, what's more

772
00:34:42,160 --> 00:34:45,319
Speaker 1: important is actually the amount of probotics we're getting in.

773
00:34:45,360 --> 00:34:48,480
Speaker 1: So the probotics are the good life bacteria. The probotics

774
00:34:48,480 --> 00:34:51,120
Speaker 1: are what of feeding the good live bacteria, because we

775
00:34:51,160 --> 00:34:54,080
Speaker 1: all have different types of good bacteria in us, and

776
00:34:54,200 --> 00:34:58,640
Speaker 1: just throwing in billions of live good bacteria may do

777
00:34:58,760 --> 00:35:00,759
Speaker 1: us more harm in the good because we're upsetting that

778
00:35:00,880 --> 00:35:03,879
Speaker 1: natural balance we have over time. Probably shouldn't say harm,

779
00:35:03,920 --> 00:35:05,600
Speaker 1: probably not the right word, but may do us more

780
00:35:05,640 --> 00:35:08,680
Speaker 1: of a disserviced long term by just dumping in billions

781
00:35:08,680 --> 00:35:11,160
Speaker 1: of live bacteria versus what we want to do is

782
00:35:11,160 --> 00:35:14,560
Speaker 1: actually nourish our unique ecosystem that we have in our

783
00:35:14,600 --> 00:35:17,880
Speaker 1: gut health using natural sources of probotics. So some of

784
00:35:17,920 --> 00:35:20,200
Speaker 1: my favorite ones are things like cilium huts to add

785
00:35:20,239 --> 00:35:22,839
Speaker 1: to smoothies and that sort of thing. Particularly if you're

786
00:35:22,880 --> 00:35:25,120
Speaker 1: somebody who struggles to go to the bathroom. You know,

787
00:35:25,160 --> 00:35:27,040
Speaker 1: there are so many different types of fibers we can

788
00:35:27,040 --> 00:35:28,960
Speaker 1: get in. There's a lot of even musley bars and

789
00:35:29,000 --> 00:35:31,080
Speaker 1: as you mentioned, breakfast eras on the markets with some

790
00:35:31,160 --> 00:35:34,480
Speaker 1: great natural probotic fibers as well. So that's really the

791
00:35:34,520 --> 00:35:36,680
Speaker 1: type of fiber that we really do want to focus on.

792
00:35:36,960 --> 00:35:39,320
Speaker 1: But just be worried if you are somebody with ibs

793
00:35:39,360 --> 00:35:42,360
Speaker 1: or more of an irritable bow. Those prevotic fibers are

794
00:35:42,400 --> 00:35:44,560
Speaker 1: generally the types of fibers that will set you off

795
00:35:44,600 --> 00:35:47,880
Speaker 1: and give you more symptoms. So just go slow and

796
00:35:47,960 --> 00:35:49,920
Speaker 1: go easy. When you're trying to increase the amount of

797
00:35:49,920 --> 00:35:51,760
Speaker 1: fiber in your dart. You want a ton of water

798
00:35:51,960 --> 00:35:53,920
Speaker 1: and you want to increase that fiber slowly. If you

799
00:35:54,000 --> 00:35:55,920
Speaker 1: just start dumping a whole heap of fiber into your

800
00:35:56,000 --> 00:35:57,920
Speaker 1: dart and your gut's not used to it, you're going

801
00:35:58,000 --> 00:36:01,040
Speaker 1: to have worse symptoms than you're you know, you're gonna

802
00:36:01,040 --> 00:36:02,239
Speaker 1: have worse symptoms for of that where you can have

803
00:36:02,280 --> 00:36:04,360
Speaker 1: a ton of bloating, a lot of gas, quite a

804
00:36:04,400 --> 00:36:06,319
Speaker 1: lot of pain. So you really do want to go

805
00:36:06,440 --> 00:36:09,080
Speaker 1: slow and steady with increases in fiber in your diet,

806
00:36:09,280 --> 00:36:12,200
Speaker 1: even with you know, natural probotic fibers where it might

807
00:36:12,239 --> 00:36:15,040
Speaker 1: be a wonderful musli bar on a you know in

808
00:36:15,080 --> 00:36:17,760
Speaker 1: the shelves of the supermarket, which has twelve grams of fiber.

809
00:36:17,960 --> 00:36:19,960
Speaker 1: That's wonderful. But if you're not someone that's used to

810
00:36:20,000 --> 00:36:21,759
Speaker 1: all of that fiber sous, you're gonna eat that and

811
00:36:21,840 --> 00:36:24,080
Speaker 1: be super bloated and gassy for the rest of the day,

812
00:36:24,320 --> 00:36:26,799
Speaker 1: maybe even the next day. So really with those types

813
00:36:26,800 --> 00:36:30,040
Speaker 1: of products, we've got huge loads of probotic fibers. Start

814
00:36:30,080 --> 00:36:32,480
Speaker 1: with a quarter or start with half, until you'll gut

815
00:36:32,520 --> 00:36:34,400
Speaker 1: adjusted that over the next couple of weeks.

816
00:36:34,640 --> 00:36:36,880
Speaker 2: What bar's got twelve grams of fiber in it?

817
00:36:37,520 --> 00:36:39,600
Speaker 1: I think the ones I really used to love where

818
00:36:39,600 --> 00:36:43,680
Speaker 1: the Freedom Plus the baliplus bars, and they've rebranded I

819
00:36:43,680 --> 00:36:46,560
Speaker 1: think to the Heritage Trail probotic ones where they've taken

820
00:36:46,560 --> 00:36:48,480
Speaker 1: it down to about nine grams I think these.

821
00:36:48,400 --> 00:36:50,360
Speaker 2: Days, Wow, that's about a third of your daily intake.

822
00:36:50,400 --> 00:36:52,200
Speaker 2: So that's just significant.

823
00:36:51,640 --> 00:36:53,560
Speaker 1: Favorite a lot of I use them for all my

824
00:36:53,640 --> 00:36:54,800
Speaker 1: chronic conservation patients.

825
00:36:54,840 --> 00:36:56,680
Speaker 2: Oh, that's interesting, that's really good to We'll put a

826
00:36:56,680 --> 00:36:59,239
Speaker 2: picture of that up as well. My favorite products the

827
00:36:59,360 --> 00:37:03,120
Speaker 2: Helgers Digestive Well Being range of bread and they've also

828
00:37:03,120 --> 00:37:06,200
Speaker 2: got a wrap again very rich in those balley max

829
00:37:06,200 --> 00:37:09,120
Speaker 2: fibers which are very good for the gut and dark

830
00:37:09,200 --> 00:37:12,279
Speaker 2: rye breads. So the thing about supermarket ry is that

831
00:37:12,360 --> 00:37:14,920
Speaker 2: actually can be quite a low percentage of rye, whereas

832
00:37:15,239 --> 00:37:18,960
Speaker 2: this sort of European dark like pumpernickel is very very rich.

833
00:37:19,000 --> 00:37:21,200
Speaker 2: But again you would grade that up very very slowly.

834
00:37:21,480 --> 00:37:23,560
Speaker 2: And I'm a big fan of good old Rivita. I

835
00:37:23,560 --> 00:37:25,719
Speaker 2: think they're great and quite light and a good way

836
00:37:25,719 --> 00:37:28,400
Speaker 2: to grade up gradually. But we'll pop those products up

837
00:37:28,400 --> 00:37:31,400
Speaker 2: as well on our socials and our Instagram, the Nutrition

838
00:37:31,600 --> 00:37:33,520
Speaker 2: Couch podcast, so you can have a look at some

839
00:37:33,560 --> 00:37:34,880
Speaker 2: of those ones we're talking about.

840
00:37:35,239 --> 00:37:37,399
Speaker 1: Wonderful. But I think the biggest thing we can all

841
00:37:37,400 --> 00:37:40,000
Speaker 1: do frog Art health is a diversity of plants in

842
00:37:40,040 --> 00:37:43,120
Speaker 1: our diet, really focusing on those fibers and as much

843
00:37:43,400 --> 00:37:45,640
Speaker 1: variety and as much color as we can get in.

844
00:37:46,080 --> 00:37:48,319
Speaker 1: That's just general guidelines for health, and that's something that

845
00:37:48,360 --> 00:37:51,279
Speaker 1: everybody can do, from toddler's right up to great great

846
00:37:51,280 --> 00:37:53,560
Speaker 1: grandparents as well. We can all focus on those sorts

847
00:37:53,560 --> 00:37:56,120
Speaker 1: of things, and I think it's a wonderful place to start. Susie,

848
00:37:56,200 --> 00:37:58,839
Speaker 1: what can we add into our diet versus what can

849
00:37:58,880 --> 00:38:00,799
Speaker 1: we take out of it. Often when we're like I'm

850
00:38:00,800 --> 00:38:02,319
Speaker 1: going to work on my gutthuser, I'm going to work

851
00:38:02,360 --> 00:38:04,040
Speaker 1: on losing weight, or i want to be healthy, we

852
00:38:04,120 --> 00:38:06,160
Speaker 1: focus on all of these things we can eliminate. So

853
00:38:06,200 --> 00:38:08,399
Speaker 1: I love that our advice for gut health is really

854
00:38:08,440 --> 00:38:11,160
Speaker 1: on focusing on things we can actually add into our diet,

855
00:38:11,239 --> 00:38:11,720
Speaker 1: not remove.

856
00:38:12,239 --> 00:38:15,040
Speaker 2: One hundred percent. Couldn't say it better myself.

857
00:38:15,080 --> 00:38:16,960
Speaker 1: And that brings us to the end of the nutrition

858
00:38:17,080 --> 00:38:20,480
Speaker 1: catch for another week. Susie, if listeners you haven't done

859
00:38:20,520 --> 00:38:23,200
Speaker 1: so already, please don't forget to subscribe to the podcast

860
00:38:23,320 --> 00:38:26,320
Speaker 1: to have it delivered straight into your inbox every Sunday morning.

861
00:38:26,520 --> 00:38:28,480
Speaker 1: And we would absolutely love it if you could leave

862
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Speaker 1: us a review in the Purple Apple Podcast app. We

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Speaker 1: would be forever grateful for you. The reviews are really

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Speaker 1: would help us rank high on the Apple charts as well,

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Speaker 1: and Susie, our podcast has been at number one since

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00:38:39,800 --> 00:38:42,160
Speaker 1: we launched four or five weeks ago now, so that's

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Speaker 1: absolutely amazing. And thank you guys so much for your

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00:38:45,000 --> 00:38:47,920
Speaker 1: support and subscribing as well, because that's what really does

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Speaker 1: affect the nutrition charts, So thank you for helping us

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00:38:50,400 --> 00:38:53,520
Speaker 1: put out some great evidence based information to the public

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Speaker 1: and to you guys, so feel free to ask us

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00:38:55,680 --> 00:38:58,640
Speaker 1: any questions, send in your listener questions, okay studies on

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Speaker 1: Instagram and Facebook. We're at the Nutrition Couch podcast and

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Speaker 1: we will hear. We will see you guys, or let

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Speaker 1: us hear from you guys next week Sunday morning when

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Speaker 1: the new podcast episode

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Speaker 2: Jobs, have a good week.