1 00:00:00,760 --> 00:00:04,240 Speaker 1: Hi and Leanne Ward, and I'm Susie Burrow and welcome 2 00:00:04,280 --> 00:00:07,080 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:07,120 --> 00:00:10,320 Speaker 1: us strays leading dieticians, bringing you everything that is new 4 00:00:10,400 --> 00:00:13,800 Speaker 1: in the world of nutrition, diets, and good food from 5 00:00:13,800 --> 00:00:16,960 Speaker 1: the Nutrition Couch Today, our trending media article is all 6 00:00:17,000 --> 00:00:20,239 Speaker 1: about the different stages of weight loss. Our nutrition case 7 00:00:20,239 --> 00:00:22,799 Speaker 1: study today is taking a closer look at white loss 8 00:00:22,800 --> 00:00:26,319 Speaker 1: plateaus and how we shift them. Our product review is 9 00:00:26,320 --> 00:00:29,520 Speaker 1: a new better smart protein self raising flower. And our 10 00:00:29,520 --> 00:00:32,559 Speaker 1: listener question today is all about gut health. What are 11 00:00:32,560 --> 00:00:34,760 Speaker 1: some easy ways you can work on your gut health? 12 00:00:35,040 --> 00:00:37,040 Speaker 1: But first, Susie, how's this week been for you? 13 00:00:38,040 --> 00:00:42,040 Speaker 2: It's been pretty busy. We're doing some really great work 14 00:00:42,040 --> 00:00:45,520 Speaker 2: with our podcast, and I'm actually planning a few hikes 15 00:00:45,560 --> 00:00:49,040 Speaker 2: around Sydney because I, like many people, struggle at this 16 00:00:49,080 --> 00:00:51,199 Speaker 2: time of year to get really motivated with activity. And 17 00:00:51,280 --> 00:00:53,880 Speaker 2: before I had my twins, who are five year old 18 00:00:53,920 --> 00:00:57,920 Speaker 2: twin boys, so very time consuming, I used to go 19 00:00:58,000 --> 00:00:59,760 Speaker 2: and do a lot of hikes and long walks around. 20 00:01:00,280 --> 00:01:02,400 Speaker 2: I would go, you know, for a whole day and 21 00:01:02,480 --> 00:01:05,760 Speaker 2: get sort of twenty thirty kilometers. I really felt good 22 00:01:05,800 --> 00:01:07,720 Speaker 2: in my body when I did that and I have 23 00:01:07,840 --> 00:01:09,440 Speaker 2: not been able to do it, and then a friend 24 00:01:09,480 --> 00:01:12,080 Speaker 2: of mine recently said that he's got some clear time 25 00:01:12,160 --> 00:01:14,959 Speaker 2: in his schedule, and so I'm now starting to get 26 00:01:14,959 --> 00:01:17,120 Speaker 2: back into that, which is really that time where we 27 00:01:17,200 --> 00:01:19,760 Speaker 2: talk about me time and putting energy back in. I 28 00:01:19,800 --> 00:01:22,000 Speaker 2: really feel like my true self when I do those 29 00:01:22,080 --> 00:01:25,120 Speaker 2: really big walks. So I'm really sussing out places in Sydney, 30 00:01:25,160 --> 00:01:27,480 Speaker 2: and of course you're planning a little trip to Sydney 31 00:01:27,520 --> 00:01:30,000 Speaker 2: which is very exciting in the next few weeks, and 32 00:01:30,000 --> 00:01:32,080 Speaker 2: so I'd love also to take you guys for a 33 00:01:32,120 --> 00:01:34,240 Speaker 2: bit of a long walk around the city. So I've 34 00:01:34,240 --> 00:01:36,720 Speaker 2: been doing some research and for people out there who 35 00:01:37,040 --> 00:01:39,920 Speaker 2: are also struggling in the winter, it's a great time 36 00:01:40,080 --> 00:01:42,000 Speaker 2: to get out in the day when the sun's out, 37 00:01:42,040 --> 00:01:44,160 Speaker 2: get your vitamin D hit and just have a really 38 00:01:44,200 --> 00:01:46,959 Speaker 2: good walk as a way to enjoy the outdoors but 39 00:01:47,000 --> 00:01:49,640 Speaker 2: also get some great steps and exercise in. So I'll 40 00:01:49,680 --> 00:01:52,960 Speaker 2: keep you posted on any of the good locations I find. 41 00:01:53,840 --> 00:01:55,960 Speaker 1: Yeah, absolutely, and I couldn't agree more with the vitamin 42 00:01:56,040 --> 00:01:58,520 Speaker 1: D because particularly here in Australia, no matter where in 43 00:01:58,520 --> 00:02:01,280 Speaker 1: the world that you're listening, we have vitamin D deficiency 44 00:02:01,320 --> 00:02:03,240 Speaker 1: problem in the winter months. Like, we live in a 45 00:02:03,280 --> 00:02:06,240 Speaker 1: country full of sunshine, yet there are so many people 46 00:02:06,240 --> 00:02:09,040 Speaker 1: that are deficient during the winter months. So as Susi said, 47 00:02:09,080 --> 00:02:11,440 Speaker 1: I really encourage everyone to get out, enjoy the sunshine, 48 00:02:11,520 --> 00:02:13,560 Speaker 1: get some movement in. And what I like to do 49 00:02:13,639 --> 00:02:15,720 Speaker 1: with my friends is we call it a moving catch up. 50 00:02:15,840 --> 00:02:17,720 Speaker 1: So rather than going and having coffee and cake at 51 00:02:17,760 --> 00:02:20,200 Speaker 1: a cafe, we'll get takeaway coffees and we'll get moving. 52 00:02:20,240 --> 00:02:22,160 Speaker 1: So we'll go on a little hike, whether it's around 53 00:02:22,200 --> 00:02:24,080 Speaker 1: the city, whether it's out at the bay, at the water, 54 00:02:24,200 --> 00:02:26,560 Speaker 1: whether it's a hike you know, maybe an hour away 55 00:02:26,560 --> 00:02:28,839 Speaker 1: from Brisbane or something like that. It's a wonderful way 56 00:02:28,880 --> 00:02:31,720 Speaker 1: to catch up, exercise and also get your vitamin D in. 57 00:02:32,160 --> 00:02:34,680 Speaker 2: It is because fifty percent of Australian adults will have 58 00:02:34,720 --> 00:02:37,280 Speaker 2: low vitamin D during the winter months and it makes 59 00:02:37,320 --> 00:02:41,000 Speaker 2: you feel terrible. It makes you feel really tired, really lethargic, 60 00:02:41,360 --> 00:02:43,880 Speaker 2: Your mood is lower and you don't recover as well. 61 00:02:43,880 --> 00:02:47,000 Speaker 2: Your immune system's not functioning. So at this time, particularly 62 00:02:47,040 --> 00:02:49,320 Speaker 2: when so many of us are aware of immune function 63 00:02:49,400 --> 00:02:52,200 Speaker 2: because of the effects of COVID, we cannot stress enough. 64 00:02:52,240 --> 00:02:55,079 Speaker 2: How getting that sunlight is so so important, and even 65 00:02:55,240 --> 00:02:57,320 Speaker 2: keeping on top of your vitamin D and making sure 66 00:02:57,320 --> 00:02:59,320 Speaker 2: you know what it is heading into winter. So that's 67 00:02:59,600 --> 00:03:02,640 Speaker 2: another added bonus of ticking the box on both movement 68 00:03:02,720 --> 00:03:04,760 Speaker 2: and getting that much needed sunlight. 69 00:03:06,000 --> 00:03:08,040 Speaker 1: Absolutely, And I actually read an article the other day 70 00:03:08,040 --> 00:03:11,440 Speaker 1: Susie on pediatrics like children, the rise in rickets and 71 00:03:11,520 --> 00:03:14,200 Speaker 1: vitamin D deficiency and children, and that's just not something 72 00:03:14,240 --> 00:03:17,000 Speaker 1: we've heard of in the last what five, ten twenty 73 00:03:17,080 --> 00:03:19,200 Speaker 1: years even I think I can't remember the last time 74 00:03:19,200 --> 00:03:21,320 Speaker 1: I heard of rickets on the rise in children. So 75 00:03:21,480 --> 00:03:23,839 Speaker 1: your kids need vitamin D. They need sunshine as well. 76 00:03:23,919 --> 00:03:26,080 Speaker 1: Obviously we're not advocating to put them in the you know, 77 00:03:26,160 --> 00:03:29,239 Speaker 1: direct midday sunlight for three hours every day, but they 78 00:03:29,280 --> 00:03:30,920 Speaker 1: need that. I mean, I'm not sure what it is 79 00:03:30,960 --> 00:03:32,960 Speaker 1: for children, but I think it's adults. In the winter months, 80 00:03:32,960 --> 00:03:36,120 Speaker 1: it's sort of fifteen twenty minutes of sort of sunlight 81 00:03:36,400 --> 00:03:38,520 Speaker 1: outside of the peak period, so I think it's up 82 00:03:38,520 --> 00:03:40,360 Speaker 1: to ten am and after sort of two or three 83 00:03:40,400 --> 00:03:42,880 Speaker 1: pm in the afternoon. The Cancer Council has some good 84 00:03:42,880 --> 00:03:45,640 Speaker 1: guidelines on their website if anyone's interested in how much 85 00:03:45,800 --> 00:03:47,960 Speaker 1: vitamin d or sunshine you should be getting in and 86 00:03:48,040 --> 00:03:50,600 Speaker 1: for darker skinned people they need a little bit extra 87 00:03:50,680 --> 00:03:51,840 Speaker 1: as well, extra time in the s. 88 00:03:53,560 --> 00:03:56,600 Speaker 2: All right. So this week what had popped up in 89 00:03:56,640 --> 00:03:59,800 Speaker 2: my media feed was a really interesting article that came 90 00:03:59,840 --> 00:04:03,600 Speaker 2: from health Line, which publishes some great evidence based research 91 00:04:04,040 --> 00:04:06,960 Speaker 2: around the phases of weight loss. And it was the 92 00:04:07,000 --> 00:04:11,080 Speaker 2: first time that I had seen something published that described 93 00:04:11,120 --> 00:04:14,600 Speaker 2: weight loss broken down into sections, because I think whenever 94 00:04:14,640 --> 00:04:16,960 Speaker 2: we're talking about weight loss and even writing about it, 95 00:04:17,000 --> 00:04:19,400 Speaker 2: we talk about it as if it's the same process 96 00:04:19,400 --> 00:04:21,520 Speaker 2: the whole way around, and you're either losing weight or 97 00:04:21,560 --> 00:04:24,320 Speaker 2: you're not. But I thought, what's really interesting is that 98 00:04:24,440 --> 00:04:28,279 Speaker 2: absolutely when people are losing reasonably large amounts of weight 99 00:04:28,320 --> 00:04:31,960 Speaker 2: over time, it does go in different progressions where you 100 00:04:32,000 --> 00:04:36,120 Speaker 2: might perhaps lose higher amounts larger amounts of weights initially, 101 00:04:36,160 --> 00:04:38,600 Speaker 2: and indeed that's offen the expectation of people when they 102 00:04:38,640 --> 00:04:41,039 Speaker 2: embark on a weight loss program, and then it tends 103 00:04:41,040 --> 00:04:42,960 Speaker 2: to slow down and then we need to change it 104 00:04:43,000 --> 00:04:45,560 Speaker 2: around to get things moving again. So I thought it 105 00:04:45,680 --> 00:04:49,799 Speaker 2: warranted a good discussion for our listeners around weight loss. 106 00:04:49,839 --> 00:04:52,120 Speaker 2: What is the process of it, What is the difference 107 00:04:52,160 --> 00:04:55,200 Speaker 2: between healthy eating and then eating for fat loss specifically, 108 00:04:55,240 --> 00:04:57,520 Speaker 2: even rather than just weight loss. So we're all a 109 00:04:57,520 --> 00:05:00,200 Speaker 2: little bit clearer about what those changes on the scale 110 00:05:00,440 --> 00:05:02,800 Speaker 2: mean and how you can be sure that you are 111 00:05:02,880 --> 00:05:05,520 Speaker 2: on the right track, even if perhaps the scales are 112 00:05:05,520 --> 00:05:08,400 Speaker 2: not translating into what you may expect week in week 113 00:05:08,480 --> 00:05:11,600 Speaker 2: out when you're losing weight over a longer period of time. 114 00:05:12,320 --> 00:05:16,080 Speaker 1: Absolutely, and the article that Susi you're talking about from 115 00:05:16,080 --> 00:05:20,039 Speaker 1: Healthline officially sort of recommended two stages. Stage one was 116 00:05:20,040 --> 00:05:22,920 Speaker 1: a rapid weight loss stage, which is an early, more 117 00:05:23,040 --> 00:05:25,360 Speaker 1: rapid stage of weight loss, I guess, and the second 118 00:05:25,360 --> 00:05:27,960 Speaker 1: stage was a slower, longer period of weight loss. And 119 00:05:28,000 --> 00:05:29,960 Speaker 1: I think that's really important because a lot of people 120 00:05:29,960 --> 00:05:32,560 Speaker 1: will lose I don't know, two, three, four kilos in 121 00:05:32,600 --> 00:05:35,200 Speaker 1: the first week or two and have that expectation that 122 00:05:35,200 --> 00:05:37,280 Speaker 1: that weight loss is going to be the same every 123 00:05:37,279 --> 00:05:39,400 Speaker 1: single week. So hit you know, maybe week four or 124 00:05:39,400 --> 00:05:41,960 Speaker 1: week five of your weight loss journey and it's like, oh, 125 00:05:42,000 --> 00:05:44,279 Speaker 1: only lost five hundred grams this week, but I lost 126 00:05:44,320 --> 00:05:46,320 Speaker 1: three kilos in the first week, and you get really 127 00:05:46,400 --> 00:05:49,000 Speaker 1: disappointed and down on yourself. So I think it's really 128 00:05:49,040 --> 00:05:51,840 Speaker 1: important to note that most people always lose the most 129 00:05:51,920 --> 00:05:54,560 Speaker 1: in the first week or two. But what a lot 130 00:05:54,560 --> 00:05:57,799 Speaker 1: of people don't understand is the difference between scale weight 131 00:05:57,800 --> 00:06:00,799 Speaker 1: loss and true fat loss, because for a lot of people, 132 00:06:00,839 --> 00:06:03,279 Speaker 1: what they're losing is scale weight. The number on the 133 00:06:03,279 --> 00:06:06,520 Speaker 1: scale is going down, but it's not necessarily fat. That 134 00:06:06,640 --> 00:06:09,080 Speaker 1: number on the scale is made up of water weight, 135 00:06:09,240 --> 00:06:13,120 Speaker 1: essentially muscle mass, which is not ideal, and also fat mass. 136 00:06:13,200 --> 00:06:15,120 Speaker 1: So what we want to do when we're losing fat 137 00:06:15,120 --> 00:06:17,440 Speaker 1: mass is purely just focus on fat mass. But what 138 00:06:17,480 --> 00:06:20,240 Speaker 1: a lot of people are doing cutting out carbs, cutting 139 00:06:20,240 --> 00:06:22,839 Speaker 1: their calories far too low. What they're dropping is muscle 140 00:06:22,839 --> 00:06:25,320 Speaker 1: stores because their protein is not high enough, and also 141 00:06:25,360 --> 00:06:27,839 Speaker 1: a lot of water weight. So take for example, Susie 142 00:06:27,920 --> 00:06:30,680 Speaker 1: the low carb diet or a ketogenic diet. When you 143 00:06:31,000 --> 00:06:33,359 Speaker 1: eat lower carbohydrate, you get rid of a lot of 144 00:06:33,400 --> 00:06:36,000 Speaker 1: carbs out of your diet. You're essentially peeing out a 145 00:06:36,000 --> 00:06:38,200 Speaker 1: lot of the glycogen stores out of your body because 146 00:06:38,240 --> 00:06:40,599 Speaker 1: for every gram of carbs you eat, your body stores 147 00:06:40,640 --> 00:06:43,000 Speaker 1: up to three grams of water. So a lot of 148 00:06:43,040 --> 00:06:45,840 Speaker 1: that waterweight loss that happens in the first few weeks 149 00:06:45,880 --> 00:06:48,400 Speaker 1: with a low carbo chido diet. I've known some clients 150 00:06:48,440 --> 00:06:50,480 Speaker 1: that have lost eight or nine kilos in the first 151 00:06:50,520 --> 00:06:52,719 Speaker 1: week or two Susie. A lot of that is just 152 00:06:52,880 --> 00:06:55,320 Speaker 1: waterweight and some muscle loss because they are on extremely 153 00:06:55,360 --> 00:06:57,680 Speaker 1: low calories and they've just got cut out all of 154 00:06:57,680 --> 00:07:00,359 Speaker 1: their carb stores, which we're just peeing out a lot 155 00:07:00,400 --> 00:07:03,080 Speaker 1: of water. So there is that big difference between fat 156 00:07:03,120 --> 00:07:05,760 Speaker 1: loss and scale weight loss as well, And what I'd 157 00:07:05,839 --> 00:07:08,760 Speaker 1: encourage people to think about is making sure that weight 158 00:07:08,800 --> 00:07:12,360 Speaker 1: loss is sustainable long term, because the more you lose initially, 159 00:07:12,600 --> 00:07:14,720 Speaker 1: the quicker that is to come back on again. Put 160 00:07:14,720 --> 00:07:15,120 Speaker 1: it that way. 161 00:07:16,000 --> 00:07:18,120 Speaker 2: So I think the other important thing to know is 162 00:07:18,160 --> 00:07:21,119 Speaker 2: that we store all of us. We'll store between twenty 163 00:07:21,120 --> 00:07:23,600 Speaker 2: four and forty eight hours of fuel in our liver, 164 00:07:23,720 --> 00:07:26,520 Speaker 2: which is the glycogen that is stored primarily to make 165 00:07:26,560 --> 00:07:29,200 Speaker 2: sure our brain always have enough energy, and then in 166 00:07:29,240 --> 00:07:32,200 Speaker 2: our muscle mass as well. So for larger people, they 167 00:07:32,240 --> 00:07:35,160 Speaker 2: have larger stores simply because they have larger amounts of 168 00:07:35,200 --> 00:07:37,920 Speaker 2: muscle mass. And if you have been eating or overeating, 169 00:07:37,920 --> 00:07:40,640 Speaker 2: and in particular carbohydrates, you are going to have chopped 170 00:07:40,640 --> 00:07:42,960 Speaker 2: to the max stores. And that's why people who are 171 00:07:43,040 --> 00:07:44,640 Speaker 2: larger or in the old days when we used to 172 00:07:44,680 --> 00:07:47,760 Speaker 2: watch the biggest loser on TV. The really large people 173 00:07:47,800 --> 00:07:50,120 Speaker 2: would lose really huge amounts of weight, like like that 174 00:07:50,160 --> 00:07:53,440 Speaker 2: eight or nine kilos initially basically because they had more 175 00:07:53,440 --> 00:07:56,080 Speaker 2: of that glycogen store, they had more muscle mass. And 176 00:07:56,120 --> 00:07:58,960 Speaker 2: so when they suddenly cut their calories in specifically their 177 00:07:59,040 --> 00:08:02,240 Speaker 2: carbohydrates way down, all of a sudden, the body gets 178 00:08:02,320 --> 00:08:04,040 Speaker 2: rid of, as you said, all of that fluid weight 179 00:08:04,080 --> 00:08:07,640 Speaker 2: and those glycogen stores. Now what I'm looking for is 180 00:08:07,680 --> 00:08:10,600 Speaker 2: for that to be sustained over time. So indeed, we 181 00:08:10,680 --> 00:08:12,960 Speaker 2: know that when people lose weight initially on a weight 182 00:08:12,960 --> 00:08:17,840 Speaker 2: loss program, it's highly predictive of adherence and success. So absolutely, 183 00:08:17,880 --> 00:08:21,000 Speaker 2: as dieticians, we want to go in reduce the carbohydrate 184 00:08:21,080 --> 00:08:24,000 Speaker 2: down to a reasonable level, knowing that our clients should 185 00:08:24,000 --> 00:08:26,280 Speaker 2: lose at least one, maybe more kilos and they're going 186 00:08:26,320 --> 00:08:28,720 Speaker 2: to see that change on the scales and be really motivated. 187 00:08:28,960 --> 00:08:31,840 Speaker 2: But then our job and your job over time is 188 00:08:31,880 --> 00:08:34,079 Speaker 2: to make sure that that is sustained over time and 189 00:08:34,120 --> 00:08:36,760 Speaker 2: you're getting at least half a kilo a week, maybe 190 00:08:36,880 --> 00:08:39,280 Speaker 2: up to one at best. For a larger person, I 191 00:08:39,320 --> 00:08:41,880 Speaker 2: may get two kilos a week, but you're going to 192 00:08:41,880 --> 00:08:46,040 Speaker 2: get those high amounts for that initial two for maybe 193 00:08:46,120 --> 00:08:49,480 Speaker 2: six week period and then absolutely it will even out. 194 00:08:49,559 --> 00:08:52,000 Speaker 2: So when I'm starting a client off, I will run 195 00:08:52,040 --> 00:08:54,480 Speaker 2: them on my initial program as long as it's working. 196 00:08:54,880 --> 00:08:56,960 Speaker 2: But as soon as it plashows out, which can be 197 00:08:57,000 --> 00:08:59,480 Speaker 2: as quickly as two four weeks, that is when I 198 00:08:59,520 --> 00:09:01,679 Speaker 2: know I need to change things around to get that 199 00:09:01,760 --> 00:09:05,680 Speaker 2: sustained continue fat loss that you're describing. Otherwise we're basically 200 00:09:05,760 --> 00:09:08,280 Speaker 2: just doing starvation where the muscles are being broken down 201 00:09:08,640 --> 00:09:10,800 Speaker 2: and we're not actively burning fat mass. 202 00:09:11,559 --> 00:09:14,520 Speaker 1: Absolutely, we're actually losing muscle mash, which is not ideal. 203 00:09:14,559 --> 00:09:16,240 Speaker 1: It might make you feel good because you see the 204 00:09:16,240 --> 00:09:19,240 Speaker 1: scale number going down, but over time that's going to 205 00:09:19,400 --> 00:09:21,880 Speaker 1: really damage you quite metabolically because you're just not going 206 00:09:21,920 --> 00:09:23,760 Speaker 1: to be able to sustain that weight loss over time 207 00:09:23,800 --> 00:09:26,760 Speaker 1: if you're pulling from your muscle stores because metabolically you're 208 00:09:26,800 --> 00:09:29,160 Speaker 1: just nowhere nearest superior as if you were just dropping 209 00:09:29,200 --> 00:09:31,400 Speaker 1: fat mass. And then that brings us to sort of 210 00:09:31,440 --> 00:09:34,080 Speaker 1: the second stage of the article SUSI, where it talks 211 00:09:34,120 --> 00:09:36,679 Speaker 1: about weight loss. In the second stage is a lot slower, 212 00:09:36,840 --> 00:09:40,160 Speaker 1: and it primarily comes from body fat. Generally after about 213 00:09:40,200 --> 00:09:42,800 Speaker 1: six weeks and beyond, and I think the biggest problem 214 00:09:42,840 --> 00:09:45,320 Speaker 1: for most people is that what they're doing they can't 215 00:09:45,320 --> 00:09:48,440 Speaker 1: even maintain for six weeks SUSI. So that initial rapid 216 00:09:48,440 --> 00:09:51,240 Speaker 1: weight losses is great and it's really motivating. Then they 217 00:09:51,320 --> 00:09:53,800 Speaker 1: hit about that six to eight week mark and everything 218 00:09:53,840 --> 00:09:55,760 Speaker 1: slows right down and they fall off the wagon and 219 00:09:55,800 --> 00:09:57,880 Speaker 1: they're like, I'm not seeing results, it's not working, so 220 00:09:57,920 --> 00:09:59,400 Speaker 1: I may as well go back to my old habits. 221 00:09:59,400 --> 00:10:01,320 Speaker 1: All of that weight comes back on again and they're 222 00:10:01,320 --> 00:10:03,400 Speaker 1: off the diet, and that's I think the biggest problem 223 00:10:03,400 --> 00:10:06,200 Speaker 1: for so many people is that they can't appreciate or 224 00:10:06,240 --> 00:10:09,640 Speaker 1: understand when that slows down, it's not necessarily a bad 225 00:10:09,679 --> 00:10:12,640 Speaker 1: thing because you're no longer losing a huge amount of 226 00:10:12,640 --> 00:10:15,360 Speaker 1: those glycogen stores and that muscle mass. You're actually just 227 00:10:15,440 --> 00:10:17,839 Speaker 1: focusing on fat mash, which for a lot of people 228 00:10:17,920 --> 00:10:20,000 Speaker 1: might only be two to five hundred grams a week, 229 00:10:20,240 --> 00:10:22,959 Speaker 1: but it's still going down and it's still just pulling 230 00:10:23,040 --> 00:10:25,520 Speaker 1: from your fat stores, which is ideally what we want. 231 00:10:25,760 --> 00:10:28,320 Speaker 1: So I actually think slower and steady are the better 232 00:10:28,720 --> 00:10:31,280 Speaker 1: long term and for you metabolically as well. 233 00:10:31,280 --> 00:10:33,079 Speaker 2: As long as it is changing. And I think that 234 00:10:33,160 --> 00:10:35,840 Speaker 2: lends itself to a discussion about the difference between change 235 00:10:35,880 --> 00:10:38,959 Speaker 2: in body size versus change on the scales. So when 236 00:10:38,960 --> 00:10:41,240 Speaker 2: I'm seeing people over long periods of time, say they 237 00:10:41,240 --> 00:10:43,600 Speaker 2: want to lose ten twenty kilos, which will take at 238 00:10:43,679 --> 00:10:46,720 Speaker 2: least three maybe six months, I always do a measurement 239 00:10:46,880 --> 00:10:49,440 Speaker 2: on their key body parts, so their waist, their hip, 240 00:10:49,480 --> 00:10:53,959 Speaker 2: their bum because often my observation, and this isn't scientifically validated, 241 00:10:54,000 --> 00:10:56,840 Speaker 2: but my observation is if I'm getting change in the 242 00:10:56,880 --> 00:11:00,319 Speaker 2: body measurements, particularly the waste around the hip, if that's 243 00:11:00,320 --> 00:11:03,160 Speaker 2: where someone's carrying their weight, even though there may not 244 00:11:03,200 --> 00:11:05,400 Speaker 2: be a change in the scale that week, I'm happy 245 00:11:05,600 --> 00:11:08,160 Speaker 2: because to me, that tells me that the body is 246 00:11:08,280 --> 00:11:10,439 Speaker 2: mobilizing some of that fat mass which may have been 247 00:11:10,440 --> 00:11:12,520 Speaker 2: there for many years, and so it takes time for 248 00:11:12,559 --> 00:11:14,760 Speaker 2: the body to churn it up. Remember, the body doesn't 249 00:11:14,800 --> 00:11:16,640 Speaker 2: like to lose weight. The body likes to be stable. 250 00:11:16,720 --> 00:11:19,480 Speaker 2: So to move fat mass that's been there for long 251 00:11:19,520 --> 00:11:21,480 Speaker 2: periods of time, our body didn't like to do that. 252 00:11:21,559 --> 00:11:24,320 Speaker 2: It's clinging on for dear life. So what it's doing 253 00:11:24,360 --> 00:11:27,240 Speaker 2: when the size is changing is mobilizing some of those 254 00:11:27,320 --> 00:11:29,720 Speaker 2: long term fat stores. And that's sometimes why you'll see 255 00:11:29,800 --> 00:11:33,040 Speaker 2: change in measurements before you'll see change in the scales. 256 00:11:33,240 --> 00:11:35,240 Speaker 2: And that's why it's really important we have a number 257 00:11:35,240 --> 00:11:38,000 Speaker 2: of measurement outcome when it comes to long term weight loss, 258 00:11:38,200 --> 00:11:41,400 Speaker 2: but also not to be discouraged if it's not always 259 00:11:41,400 --> 00:11:44,120 Speaker 2: the same amount. Sometimes you'll get half a kilo two 260 00:11:44,240 --> 00:11:45,800 Speaker 2: hundred grands and then all of a sudden you get 261 00:11:45,800 --> 00:11:48,959 Speaker 2: a kilo and that's the body then readjusting over time. 262 00:11:49,080 --> 00:11:52,360 Speaker 2: So it's absolutely the pattern and the flow of weight loss. 263 00:11:52,400 --> 00:11:55,720 Speaker 2: But it's also important to remember weighing yourself every day 264 00:11:55,800 --> 00:11:59,679 Speaker 2: can be highly detrimental to that process psychologically, because if 265 00:11:59,679 --> 00:12:02,079 Speaker 2: you've got on and had a meal off your plan 266 00:12:02,160 --> 00:12:06,000 Speaker 2: and it's higher and carbohydrate, there's alcohol there. Instantly, your 267 00:12:06,040 --> 00:12:09,680 Speaker 2: body will cling onto those carbohydrates, restore the glycogen and 268 00:12:09,720 --> 00:12:12,120 Speaker 2: cling onto fluid. And that's what's happened when you've had 269 00:12:12,120 --> 00:12:14,320 Speaker 2: a big weekend, when you've been on a tight plan, 270 00:12:14,400 --> 00:12:16,439 Speaker 2: you go and have a big weekend, a big meal out, 271 00:12:16,559 --> 00:12:18,840 Speaker 2: and the scale jumps up two kilos and you freak 272 00:12:18,880 --> 00:12:21,160 Speaker 2: out and you think it's not working. That's merely the 273 00:12:21,160 --> 00:12:25,040 Speaker 2: body readjusting to having those extra calories around for a 274 00:12:25,040 --> 00:12:27,480 Speaker 2: brief period and it will revert a day or two 275 00:12:27,600 --> 00:12:30,960 Speaker 2: later as equilibriums established. So I try and get my 276 00:12:31,000 --> 00:12:34,160 Speaker 2: clients to wait at most twice a week on a 277 00:12:34,200 --> 00:12:37,400 Speaker 2: Tuesday and a Friday morning, so after the weekend, before 278 00:12:37,440 --> 00:12:40,880 Speaker 2: the weekend, to get the gradual pattern and flow of 279 00:12:40,920 --> 00:12:43,960 Speaker 2: weight loss, rather than being obsessed with that one figure 280 00:12:44,000 --> 00:12:46,439 Speaker 2: on the scale, which can be really really you know, 281 00:12:46,600 --> 00:12:49,400 Speaker 2: put you off completely when it's not or bounces back 282 00:12:49,480 --> 00:12:50,679 Speaker 2: up after a heavier meal. 283 00:12:51,440 --> 00:12:54,040 Speaker 1: Absolutely, and I sort of with my clients were once 284 00:12:54,080 --> 00:12:56,199 Speaker 1: a week, I think maximum, and most of my clients 285 00:12:56,240 --> 00:12:58,240 Speaker 1: are weighing, you know, only once a fortnight or once 286 00:12:58,280 --> 00:13:00,600 Speaker 1: every four weeks, just because a lot of the ladies 287 00:13:00,600 --> 00:13:03,559 Speaker 1: that I work with have such a huge emotional attachment 288 00:13:03,600 --> 00:13:05,559 Speaker 1: to this scale that we're really just trying to get 289 00:13:05,559 --> 00:13:08,960 Speaker 1: them to work on the perfectionism and the consistency, which 290 00:13:09,040 --> 00:13:10,760 Speaker 1: you know, the weight loss will come as long as 291 00:13:10,760 --> 00:13:14,079 Speaker 1: they're consistent. But again, so many people overemphasize the value 292 00:13:14,120 --> 00:13:16,000 Speaker 1: that the scale has, and when they don't see that 293 00:13:16,120 --> 00:13:18,600 Speaker 1: number doing what they want it to do, they give 294 00:13:18,679 --> 00:13:20,360 Speaker 1: up or they quit or they think it's not working. 295 00:13:20,400 --> 00:13:22,360 Speaker 1: What's the point. So I really am a fan of 296 00:13:22,440 --> 00:13:24,920 Speaker 1: encouraging my clients to not even bother with the scale. 297 00:13:25,000 --> 00:13:26,559 Speaker 1: I know they're going in the right direction because I'm 298 00:13:26,559 --> 00:13:28,720 Speaker 1: writing their nutrition blands. I just need them to be 299 00:13:28,760 --> 00:13:31,440 Speaker 1: as consistent as possible. So the scale isn't something that 300 00:13:31,480 --> 00:13:34,720 Speaker 1: works for everybody. But I'm a big believer like you are, Suzi, 301 00:13:34,760 --> 00:13:36,880 Speaker 1: that we shouldn't be doing daily weights unless you're someone 302 00:13:36,880 --> 00:13:38,960 Speaker 1: who's a boxer and you need to make weight for 303 00:13:39,000 --> 00:13:41,680 Speaker 1: a sport or something like that. I think daily weights 304 00:13:41,679 --> 00:13:44,880 Speaker 1: a more detrimental than they are helpful for a weight 305 00:13:44,920 --> 00:13:45,559 Speaker 1: loss journey. 306 00:13:45,720 --> 00:13:47,440 Speaker 2: And I think that we know if it's working or not, 307 00:13:47,640 --> 00:13:49,920 Speaker 2: or say to clients, you know, do you think it's working. 308 00:13:50,000 --> 00:13:52,440 Speaker 2: Are you noticing change in your clothes? Are you waking 309 00:13:52,520 --> 00:13:56,000 Speaker 2: up feeling depleted and your tummy's flat? They absolutely know 310 00:13:56,400 --> 00:13:58,280 Speaker 2: when it's working and when it's not. And I'll be 311 00:13:58,280 --> 00:14:00,840 Speaker 2: honest with you, I never weigh myself. I couldn't tell 312 00:14:00,880 --> 00:14:03,040 Speaker 2: you the last time I waiveh myself. But I know 313 00:14:03,200 --> 00:14:06,120 Speaker 2: exactly from my clothes how they're fitting, how I'm waking 314 00:14:06,200 --> 00:14:09,439 Speaker 2: up in the morning. So sure, making sure a program 315 00:14:09,480 --> 00:14:12,520 Speaker 2: is working to a certain extent, but absolutely I never 316 00:14:12,679 --> 00:14:16,839 Speaker 2: encourage aggressive weighing unless it's helping the process. If it's 317 00:14:16,880 --> 00:14:20,040 Speaker 2: derailing it, distracting it. We just make sure we're seeing 318 00:14:20,120 --> 00:14:22,520 Speaker 2: change in many other ways, not just the scales. 319 00:14:23,520 --> 00:14:25,400 Speaker 1: And clothing is one of those perfect things as well. 320 00:14:25,520 --> 00:14:27,560 Speaker 1: Particularly you know, as we come into winter, some people 321 00:14:27,600 --> 00:14:30,160 Speaker 1: haven't worn their geenes for you know, a good six months. 322 00:14:30,280 --> 00:14:32,360 Speaker 1: Pulling on those jeans and you're like, oh, these are 323 00:14:32,400 --> 00:14:34,440 Speaker 1: a little bit snugget. It's don't even start of winter. 324 00:14:34,840 --> 00:14:36,880 Speaker 1: That's pretty you know, that's pretty encouraging for a lot 325 00:14:36,920 --> 00:14:39,080 Speaker 1: of people to think, oh, okay, I really need to 326 00:14:39,120 --> 00:14:41,840 Speaker 1: get my movement and get my nutrition back on track. Yeah, 327 00:14:41,840 --> 00:14:44,040 Speaker 1: because if those clothes aren't fitting as well, it's a 328 00:14:44,040 --> 00:14:44,680 Speaker 1: good indication. 329 00:14:45,320 --> 00:14:47,520 Speaker 2: And you just reminded me. I often get clients to 330 00:14:47,560 --> 00:14:50,560 Speaker 2: do the swimming costume challenge through winter because we rug 331 00:14:50,640 --> 00:14:52,480 Speaker 2: up and hibernate and we forget what it's like to 332 00:14:52,480 --> 00:14:54,840 Speaker 2: be bearing skin. If you think that you're gaining weight, 333 00:14:54,920 --> 00:14:57,160 Speaker 2: just pop your cosyon and hop in the mirror and 334 00:14:57,160 --> 00:14:59,320 Speaker 2: that'll tell you very very quickly if you're on track 335 00:14:59,360 --> 00:15:01,080 Speaker 2: with your diet. Next the size over the winter and 336 00:15:01,120 --> 00:15:02,960 Speaker 2: be very motivating to get you back on track if 337 00:15:02,960 --> 00:15:05,960 Speaker 2: you've slipped off. So that's the swimming costume challenge as 338 00:15:05,960 --> 00:15:07,840 Speaker 2: we move through the winter months. 339 00:15:08,400 --> 00:15:11,440 Speaker 1: No scales needed, all right, Susan, Well, that kind of 340 00:15:11,480 --> 00:15:14,360 Speaker 1: leads us nicely into our clinic question for the week. 341 00:15:14,480 --> 00:15:17,280 Speaker 1: So something that I'm really hearing in my clinic this week, Susie, 342 00:15:17,320 --> 00:15:19,760 Speaker 1: is about weight loss plateaus, and that I guess kind 343 00:15:19,800 --> 00:15:21,680 Speaker 1: of goes hand in hand with ourt weight loss journey. 344 00:15:21,800 --> 00:15:24,120 Speaker 1: So we sort of want to talk about what is 345 00:15:24,120 --> 00:15:26,560 Speaker 1: a plateau and how do we overcome it? So I 346 00:15:26,560 --> 00:15:29,480 Speaker 1: guess from my own personal experience, I would say that 347 00:15:29,760 --> 00:15:32,360 Speaker 1: a true weight loss plateau, for most of my clients, 348 00:15:32,440 --> 00:15:34,960 Speaker 1: you don't really see at least until sort of three 349 00:15:35,000 --> 00:15:37,080 Speaker 1: to four weeks time. A lot of people will jump 350 00:15:37,120 --> 00:15:38,960 Speaker 1: on the scale, it'll stay the same for a week 351 00:15:39,040 --> 00:15:41,400 Speaker 1: and they're like, oh man, amount of plateau. Fat loss 352 00:15:41,480 --> 00:15:44,080 Speaker 1: just doesn't happen that quickly. For most people. Fat loss 353 00:15:44,080 --> 00:15:46,680 Speaker 1: can take two to four weeks to reflect on the scale. 354 00:15:46,720 --> 00:15:49,600 Speaker 1: If you're doing something like skin Bold calipers, yes you 355 00:15:49,680 --> 00:15:52,280 Speaker 1: might see those changes in your skin volt in as 356 00:15:52,320 --> 00:15:54,360 Speaker 1: little as a week, But for most of us, we're 357 00:15:54,440 --> 00:15:56,680 Speaker 1: just using the scale and it really does take us 358 00:15:56,720 --> 00:15:59,080 Speaker 1: that two to four weeks to see that true fat loss. 359 00:15:59,080 --> 00:16:01,280 Speaker 1: So I think for most people or a true plateau 360 00:16:01,480 --> 00:16:04,520 Speaker 1: is three to four weeks at least being consistent with 361 00:16:04,560 --> 00:16:06,320 Speaker 1: your behaviors. I think for a lot of people they're 362 00:16:06,320 --> 00:16:08,560 Speaker 1: not consistent. Their weight's going up or it's just staying 363 00:16:08,600 --> 00:16:10,760 Speaker 1: the same, And I wouldn't call that a true plateau 364 00:16:10,880 --> 00:16:13,840 Speaker 1: because their behaviors and their habits haven't actually been consistent. 365 00:16:13,880 --> 00:16:16,680 Speaker 1: Therefore they're actually not going to lose weight. So a plateau, 366 00:16:16,800 --> 00:16:20,560 Speaker 1: first and foremost, you have to be consistent with your plan. 367 00:16:20,640 --> 00:16:22,680 Speaker 1: If you're not being consistent, if you know you've been 368 00:16:23,240 --> 00:16:25,440 Speaker 1: hate this word, use it, but quote unquote cheating your plan, 369 00:16:25,760 --> 00:16:27,160 Speaker 1: or you've been off plan, or you've had a few 370 00:16:27,160 --> 00:16:29,720 Speaker 1: big weekends, there's been a lot more alcohol, you haven't 371 00:16:29,760 --> 00:16:31,760 Speaker 1: mere prepped, you've been eating out a lot more. That's 372 00:16:31,760 --> 00:16:34,680 Speaker 1: not a true plateau because you're over and above your plan. 373 00:16:35,320 --> 00:16:37,080 Speaker 1: So I wouldn't actually call that a true plateau. So 374 00:16:37,120 --> 00:16:39,240 Speaker 1: it's actually very rare for me to meet clients who 375 00:16:39,240 --> 00:16:43,040 Speaker 1: appuit a true plateau because what they're doing is super 376 00:16:43,160 --> 00:16:45,600 Speaker 1: restrictive eating. So yes, they're losing weight, but then they 377 00:16:45,600 --> 00:16:47,680 Speaker 1: can't keep that up, so they're kind of cheating on 378 00:16:47,720 --> 00:16:49,880 Speaker 1: whatever they're doing and they're kind of putting the kilos 379 00:16:49,880 --> 00:16:52,160 Speaker 1: back on again. That's not really a true plateau because 380 00:16:52,160 --> 00:16:54,760 Speaker 1: they're actually not able to be consistent. So I sort 381 00:16:54,760 --> 00:16:56,880 Speaker 1: of have the feeling around a true plateau being at 382 00:16:56,960 --> 00:16:59,880 Speaker 1: least three to four weeks at maintenance or not moving 383 00:17:00,040 --> 00:17:02,920 Speaker 1: from there whilst being consistent. How do you feel about 384 00:17:02,960 --> 00:17:04,680 Speaker 1: weight loss platos one hundred percent. 385 00:17:04,720 --> 00:17:07,120 Speaker 2: I would say between four and six weeks of consistent 386 00:17:07,160 --> 00:17:09,800 Speaker 2: weight loss. So this came up because I have a 387 00:17:09,800 --> 00:17:14,080 Speaker 2: client who I absolutely think is reaching a plateau. So 388 00:17:14,160 --> 00:17:18,119 Speaker 2: she has lost about six kilos to date, and she 389 00:17:18,359 --> 00:17:21,000 Speaker 2: has sat in a similar weight for the last three 390 00:17:21,040 --> 00:17:25,280 Speaker 2: weeks so over so since Easter, So how long is that, 391 00:17:25,320 --> 00:17:28,560 Speaker 2: you know, eight weeks say ago. So she is doing 392 00:17:28,640 --> 00:17:32,040 Speaker 2: really well and she's very very consistent with her eating plan. 393 00:17:32,200 --> 00:17:35,399 Speaker 2: We haven't really changed it significantly since we've started, and 394 00:17:35,440 --> 00:17:38,280 Speaker 2: she's getting four hundred grams and now just two hundred 395 00:17:38,280 --> 00:17:41,640 Speaker 2: grams and she's not unhappy with that, which is probably 396 00:17:41,720 --> 00:17:44,920 Speaker 2: the most important thing. If the client is happy she's 397 00:17:44,960 --> 00:17:47,200 Speaker 2: seen change. She pulled her jeans on, she was thrilled 398 00:17:47,240 --> 00:17:50,320 Speaker 2: they're fitting better. But I'm thinking, I think this is 399 00:17:50,359 --> 00:17:53,320 Speaker 2: her body is getting used to the calorie load that 400 00:17:53,359 --> 00:17:56,199 Speaker 2: she has, it's getting used to her activity levels, and 401 00:17:56,280 --> 00:17:58,800 Speaker 2: I know to get the next five to seven kilos off, 402 00:17:58,800 --> 00:18:01,000 Speaker 2: which is to her goal, I'm going to have to 403 00:18:01,000 --> 00:18:02,879 Speaker 2: mix things up a little bit. So I've just started 404 00:18:02,880 --> 00:18:04,800 Speaker 2: to plant that in her mind, and I've said, look, 405 00:18:05,160 --> 00:18:07,320 Speaker 2: I'm happy to let it go. Why you're happy, And 406 00:18:07,359 --> 00:18:10,520 Speaker 2: it's dropping slightly, But if I'm honest, I'm keen to 407 00:18:10,520 --> 00:18:13,359 Speaker 2: mix it up and maybe introduce a fasting day. And 408 00:18:13,400 --> 00:18:15,600 Speaker 2: the purpose of that is to just give that body 409 00:18:15,640 --> 00:18:18,359 Speaker 2: a metabolic jolt. So it's taking it out of the 410 00:18:18,440 --> 00:18:22,320 Speaker 2: constant calorie maintenance that she's on and the current activities 411 00:18:22,600 --> 00:18:25,120 Speaker 2: to just basically give her a metabolic kickstart. So that's 412 00:18:25,160 --> 00:18:27,359 Speaker 2: one of the strategies I will use when clients are 413 00:18:27,359 --> 00:18:30,480 Speaker 2: reaching that stage. I might introduce a fasting day. In 414 00:18:30,560 --> 00:18:32,879 Speaker 2: some clients who are exercising a lot, I may increase 415 00:18:32,920 --> 00:18:35,960 Speaker 2: calories by about two hundred calories per day. In clients 416 00:18:35,960 --> 00:18:38,159 Speaker 2: who are on reasonably high calories, I might cut it 417 00:18:38,200 --> 00:18:40,560 Speaker 2: back a couple of hundred. I'll just look at all 418 00:18:40,600 --> 00:18:43,199 Speaker 2: those variables to see what I can change. Now, what 419 00:18:43,280 --> 00:18:46,000 Speaker 2: I can share with my specific client is that she 420 00:18:46,160 --> 00:18:49,159 Speaker 2: it's a very balanced calorie intake of about fifteen hundred 421 00:18:49,160 --> 00:18:51,920 Speaker 2: calories and she's exercising three times a week. 422 00:18:52,040 --> 00:18:52,320 Speaker 1: Now. 423 00:18:52,840 --> 00:18:55,639 Speaker 2: I don't really want to cut her calories back dramatically. 424 00:18:55,680 --> 00:18:58,480 Speaker 2: I don't want her to feel restricted and dieting. She's 425 00:18:58,560 --> 00:19:00,479 Speaker 2: not at an age or activity level where I need 426 00:19:00,520 --> 00:19:03,000 Speaker 2: to increase her calories. So my next thing is, can 427 00:19:03,040 --> 00:19:05,080 Speaker 2: I introduce some fasting just to shake it up a 428 00:19:05,119 --> 00:19:08,120 Speaker 2: little bit through the week and get her body challenging 429 00:19:08,119 --> 00:19:10,480 Speaker 2: itself a little bit by restricting calories one day a 430 00:19:10,520 --> 00:19:12,760 Speaker 2: week and that's all I'll do in an attempt to 431 00:19:12,800 --> 00:19:15,000 Speaker 2: get her weight up to about half a kilo a 432 00:19:15,040 --> 00:19:17,240 Speaker 2: week or two to three kilos of loss per month 433 00:19:17,600 --> 00:19:19,680 Speaker 2: for me to make sure we're not plat going out. 434 00:19:19,920 --> 00:19:23,560 Speaker 2: And of course, as you would know and specialize in 435 00:19:23,920 --> 00:19:26,760 Speaker 2: changing the exercise around is the other variable that we 436 00:19:26,800 --> 00:19:29,400 Speaker 2: can really use to shift clients off a plateau. 437 00:19:30,240 --> 00:19:32,520 Speaker 1: Absolutely, because you've got two options when we want to 438 00:19:32,600 --> 00:19:35,199 Speaker 1: change that. I always think about weight losses a scale 439 00:19:35,240 --> 00:19:37,480 Speaker 1: you know we've got. If we're eating more than we're 440 00:19:38,040 --> 00:19:40,080 Speaker 1: putting out in terms of energy, we're going to gain weight. 441 00:19:40,080 --> 00:19:41,960 Speaker 1: If we're putting out more energy and eating less, we're 442 00:19:41,960 --> 00:19:44,359 Speaker 1: going to lose weight. For a plateau, the scale is 443 00:19:44,400 --> 00:19:46,399 Speaker 1: tipped at the same, isn't it. What we're eating is 444 00:19:46,440 --> 00:19:48,760 Speaker 1: what we're expending, and our weights staying the same. So 445 00:19:48,800 --> 00:19:51,679 Speaker 1: we can either eat less from a calorie perspective, it 446 00:19:51,680 --> 00:19:55,880 Speaker 1: doesn't necessarily mean less food volume. It just means less 447 00:19:55,880 --> 00:19:58,240 Speaker 1: food and less calories. Put it that way, So we 448 00:19:58,280 --> 00:20:00,760 Speaker 1: still want to focus on higher volume fe foods. So 449 00:20:00,800 --> 00:20:02,240 Speaker 1: that's the option I go with For a lot of 450 00:20:02,240 --> 00:20:04,919 Speaker 1: my clients, I reduce down soul foods, so more of 451 00:20:04,960 --> 00:20:07,720 Speaker 1: those highly processed foods. We take out the Friday and 452 00:20:07,760 --> 00:20:10,040 Speaker 1: the Saturday wines, and we have you know, three out 453 00:20:10,040 --> 00:20:11,720 Speaker 1: of four weekends of the month where they're not having 454 00:20:11,760 --> 00:20:14,120 Speaker 1: any alcohol because alcohol isn't that filling and it tends 455 00:20:14,160 --> 00:20:16,399 Speaker 1: to drive up our appetite. So when clients hit up 456 00:20:16,440 --> 00:20:18,760 Speaker 1: true plateau, I will pull out some of those alcohol 457 00:20:18,800 --> 00:20:21,119 Speaker 1: and some of those extra soul foods and replace that 458 00:20:21,400 --> 00:20:23,600 Speaker 1: with a more filling snack likes and veggi sticks and 459 00:20:23,640 --> 00:20:25,960 Speaker 1: some deer por a bit of Greek yogurt and some berries, 460 00:20:26,000 --> 00:20:28,480 Speaker 1: because they feel like they're eating the same amount, but 461 00:20:28,520 --> 00:20:31,359 Speaker 1: the calorie load is lower, So focus on that volume 462 00:20:31,400 --> 00:20:33,120 Speaker 1: eating or as you mentioned. The other way to tip 463 00:20:33,119 --> 00:20:35,840 Speaker 1: that scale is to increase energy expenditure. And it's not 464 00:20:35,880 --> 00:20:38,160 Speaker 1: necessarily that you have to do more sessions in the gym, 465 00:20:38,320 --> 00:20:41,440 Speaker 1: it's purely just steps. Steps are so underrated for fat loss, 466 00:20:41,560 --> 00:20:44,320 Speaker 1: particularly four people that have desk jobs. A lot of 467 00:20:44,359 --> 00:20:47,080 Speaker 1: my ladies go to you know, really high intensity classes 468 00:20:47,160 --> 00:20:49,040 Speaker 1: like F forty five or HIT or something like that, 469 00:20:49,119 --> 00:20:51,320 Speaker 1: some sort of fit stop class four or five days 470 00:20:51,320 --> 00:20:53,719 Speaker 1: a week at the Cracker dawn at you know, four 471 00:20:53,880 --> 00:20:56,159 Speaker 1: thirty five in the morning. I'm not a morning person. 472 00:20:56,359 --> 00:20:58,760 Speaker 1: That's just additional stress to their bodies. So what I 473 00:20:58,800 --> 00:21:01,320 Speaker 1: do is actually cut down all of that high intensity 474 00:21:01,320 --> 00:21:03,560 Speaker 1: training to maybe just three sessions a week, and on 475 00:21:03,640 --> 00:21:05,960 Speaker 1: the other three four mornings of the week, they're going 476 00:21:06,000 --> 00:21:08,920 Speaker 1: for long, you know walks that are lower intensity, a 477 00:21:09,000 --> 00:21:11,600 Speaker 1: lot less stressed to their body, but they're just moving 478 00:21:11,680 --> 00:21:14,000 Speaker 1: a lot more. So that's sort of another way that 479 00:21:14,040 --> 00:21:17,080 Speaker 1: we can break through that plateau. I guess as well, 480 00:21:17,280 --> 00:21:20,120 Speaker 1: changing up the type of exercise, not necessarily doing more, 481 00:21:20,240 --> 00:21:22,000 Speaker 1: but just doing it a little bit smarter, I think 482 00:21:22,040 --> 00:21:22,400 Speaker 1: as well. 483 00:21:22,640 --> 00:21:24,520 Speaker 2: Yeah, I think if we were summarizing what the key 484 00:21:24,600 --> 00:21:26,679 Speaker 2: to getting off a weight loss plateau is it's changed. 485 00:21:26,720 --> 00:21:30,360 Speaker 2: It's changed something. Change everything, change something. So my clients 486 00:21:30,400 --> 00:21:33,800 Speaker 2: it's a little bit different. They're often exercising regularly but 487 00:21:33,880 --> 00:21:36,320 Speaker 2: not at the right intensity, so their bodies have become 488 00:21:36,359 --> 00:21:38,240 Speaker 2: really used to what they're doing, so getting a little 489 00:21:38,240 --> 00:21:41,960 Speaker 2: bit of heart rate monitoring and sometimes it's less better quality. 490 00:21:42,080 --> 00:21:45,360 Speaker 2: So instead of doing, say a walk around the park fast, 491 00:21:45,640 --> 00:21:47,120 Speaker 2: I might say to them, you know, if you did 492 00:21:47,119 --> 00:21:49,720 Speaker 2: ten or twenty minutes of intervals on an exercise bike 493 00:21:50,040 --> 00:21:52,119 Speaker 2: and get your heart rate and keep an eye on it. 494 00:21:52,160 --> 00:21:55,200 Speaker 2: That's the other variable. So for my older population between 495 00:21:55,200 --> 00:21:58,040 Speaker 2: say forty and sixty, they're moving, but they're not getting 496 00:21:58,040 --> 00:22:01,040 Speaker 2: their heart rate high enough to get training effect and 497 00:22:01,080 --> 00:22:03,359 Speaker 2: to get their muscles more sensitive to insulin and more 498 00:22:03,400 --> 00:22:06,879 Speaker 2: better bolically efficient over time. So absolutely it's different. But 499 00:22:07,240 --> 00:22:09,960 Speaker 2: if in doubt, just change something around. Because the human 500 00:22:10,000 --> 00:22:12,760 Speaker 2: body is so smart it likes to be as stable 501 00:22:12,800 --> 00:22:15,680 Speaker 2: as possible. And after like we said, four to six 502 00:22:15,720 --> 00:22:18,040 Speaker 2: weeks of eating a similar number of calories and doing 503 00:22:18,040 --> 00:22:20,640 Speaker 2: the same exercise, if your goal is to lose ten 504 00:22:20,680 --> 00:22:22,879 Speaker 2: plus killers, you're going to have to change something around. 505 00:22:22,960 --> 00:22:24,639 Speaker 2: So there are a few of the variables that you 506 00:22:24,680 --> 00:22:28,160 Speaker 2: can try to 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 this 509 00:22:33,520 --> 00:22:35,960 Speaker 1: same thing for breakfast. You know, they're overnight, it's for 510 00:22:36,000 --> 00:22:39,200 Speaker 1: breakfast every morning, they're tuna salad for lunch every day. 511 00:22:39,359 --> 00:22:41,560 Speaker 1: Dinner is always just like meat and three veedge. The 512 00:22:41,640 --> 00:22:44,600 Speaker 1: body doesn't like to do the same things, or actually 513 00:22:44,640 --> 00:22:46,560 Speaker 1: it very much likes to do the same things, doesn't. 514 00:22:46,560 --> 00:22:49,080 Speaker 1: It really enjoys the same things. But for fat loss, 515 00:22:49,080 --> 00:22:51,320 Speaker 1: it's not ideal. So we want to change up the 516 00:22:51,400 --> 00:22:53,400 Speaker 1: type of food that we're having, the timing of that. 517 00:22:53,560 --> 00:22:55,159 Speaker 1: If you wake up and eat breakfast first thing in 518 00:22:55,160 --> 00:22:58,160 Speaker 1: the morning, just because don't do that, wait until you're 519 00:22:58,200 --> 00:23:00,880 Speaker 1: actually hungry. So on the weekends might not eatreakfast till 520 00:23:00,920 --> 00:23:02,679 Speaker 1: ten o'clock, but during the week you might wake up 521 00:23:02,680 --> 00:23:04,400 Speaker 1: and be hungry at six am one day at eight 522 00:23:04,440 --> 00:23:06,879 Speaker 1: am another day. So really be more in tune with 523 00:23:06,920 --> 00:23:09,119 Speaker 1: your actual hunger signals, which we've talked about on a 524 00:23:09,160 --> 00:23:12,080 Speaker 1: previous podcast as well, which again is super important for 525 00:23:12,119 --> 00:23:13,240 Speaker 1: overcoming that plateau. 526 00:23:13,520 --> 00:23:15,240 Speaker 2: And that is one of the reasons that mixing up 527 00:23:15,320 --> 00:23:17,880 Speaker 2: your daily diet and maybe doing one low calorie day 528 00:23:17,960 --> 00:23:20,919 Speaker 2: or different on the weekends is very powerful. So change something, 529 00:23:21,040 --> 00:23:23,640 Speaker 2: change everything, and that is absolutely the key to metabolic 530 00:23:23,640 --> 00:23:26,679 Speaker 2: fitness over time. So now we're going to move on 531 00:23:26,720 --> 00:23:29,439 Speaker 2: to one of our favorite segments. It's our product of 532 00:23:29,480 --> 00:23:32,840 Speaker 2: the week, and this one is a fantastic product for 533 00:23:32,880 --> 00:23:36,840 Speaker 2: people who love to bake healthier treats and options at home. 534 00:23:36,880 --> 00:23:41,280 Speaker 2: Because Vetta, who already do a range of higher fiber pastas, 535 00:23:41,320 --> 00:23:45,000 Speaker 2: including some pasta dinosaurs my little boys love, but they've 536 00:23:45,000 --> 00:23:47,960 Speaker 2: got a new range of flowers called the Veta Smart 537 00:23:47,960 --> 00:23:51,639 Speaker 2: Protein Flowers. There's both a self raising and a regular variety, 538 00:23:52,280 --> 00:23:54,439 Speaker 2: and I was really excited to see this in the 539 00:23:54,480 --> 00:23:56,920 Speaker 2: supermarket a few weeks ago. They've got a five star 540 00:23:56,960 --> 00:23:59,960 Speaker 2: health rating. They've got double the protein and twenty five 541 00:24:00,040 --> 00:24:04,840 Speaker 2: percent less carbohydrate than regular flower. It's pretty clean ingredient list, 542 00:24:04,840 --> 00:24:07,159 Speaker 2: as you would expect flower to be. I think the 543 00:24:07,200 --> 00:24:10,840 Speaker 2: standout thing is that it is quite a lot more expensive. 544 00:24:10,920 --> 00:24:13,560 Speaker 2: You know, you're looking at about four dollars fifty three kilo, 545 00:24:14,040 --> 00:24:16,119 Speaker 2: which is sort of I think about four times what 546 00:24:16,200 --> 00:24:19,280 Speaker 2: you can get home brand flour for. But I know 547 00:24:19,359 --> 00:24:21,679 Speaker 2: that we've got a lot of really keen bakers whenever 548 00:24:21,720 --> 00:24:25,000 Speaker 2: we pop up something around protein balls or healthier muffins 549 00:24:25,080 --> 00:24:29,520 Speaker 2: or healthier banana bread, it goes gangbusters online. So yeah, 550 00:24:29,600 --> 00:24:32,240 Speaker 2: I think this is a really interesting addition to the 551 00:24:32,280 --> 00:24:35,760 Speaker 2: flower market. Knowing that in the baking section there's been 552 00:24:35,800 --> 00:24:38,280 Speaker 2: a huge range of increase in flour. There's now legum 553 00:24:38,320 --> 00:24:41,439 Speaker 2: flour and coconut flour and a million different types. But 554 00:24:41,560 --> 00:24:45,679 Speaker 2: this is just a slightly lower carbohydrate, higher protein, higher 555 00:24:45,720 --> 00:24:49,200 Speaker 2: fiber variety of regular flower, which means it can can 556 00:24:49,520 --> 00:24:54,040 Speaker 2: slip into our baking pretty easily in my experience. So 557 00:24:54,600 --> 00:24:56,720 Speaker 2: what did you think when you came across this. 558 00:24:57,600 --> 00:25:00,560 Speaker 1: I think it's wonderful. I mean from a macronutrient perspective, 559 00:25:00,920 --> 00:25:03,159 Speaker 1: when you're comparing it to just standard I'm looking at 560 00:25:03,200 --> 00:25:06,600 Speaker 1: the self raising Vetta protein flower compared to just the 561 00:25:06,640 --> 00:25:10,560 Speaker 1: standard self raising home brand flower. Calorie wise pretty much 562 00:25:10,600 --> 00:25:13,359 Speaker 1: the same. The Vetta's three three seven calories per hundred grams. 563 00:25:13,720 --> 00:25:16,480 Speaker 1: The home brand is three forty calories per hundred grams, 564 00:25:16,520 --> 00:25:19,320 Speaker 1: So calorie wise is the same. It's the protein where 565 00:25:19,320 --> 00:25:21,160 Speaker 1: it really stands out. It's more than double the veta 566 00:25:21,160 --> 00:25:24,360 Speaker 1: ones nearly twenty two grams per hundred grams. Their standard 567 00:25:24,440 --> 00:25:27,399 Speaker 1: home brand is about ten point four grams per hundred grams. 568 00:25:27,680 --> 00:25:30,320 Speaker 1: The fiber in the Vettera is nine point eight grams 569 00:25:30,359 --> 00:25:32,960 Speaker 1: per hundred grams, which is huge, and the fiber in 570 00:25:33,000 --> 00:25:35,159 Speaker 1: the home brand is three grams. So, as you mentioned, 571 00:25:35,200 --> 00:25:38,040 Speaker 1: it's really the protein and the fiber that's you know, 572 00:25:38,160 --> 00:25:41,160 Speaker 1: more than double maybe triple that of the home brand 573 00:25:41,240 --> 00:25:44,719 Speaker 1: or standard variety, which from a fat loss perspective and 574 00:25:44,760 --> 00:25:48,000 Speaker 1: from a fullness perspective is wonderful. Protein is the macronutrient 575 00:25:48,080 --> 00:25:49,840 Speaker 1: we know that helps to keep us full of the longer, 576 00:25:50,240 --> 00:25:53,000 Speaker 1: and fiber is something that's incredibly important for gut health. 577 00:25:53,040 --> 00:25:56,040 Speaker 1: So I think absolutely it's a definite win in my books. 578 00:25:56,080 --> 00:25:57,960 Speaker 1: But I think the thing that a lot of people 579 00:25:58,160 --> 00:25:59,840 Speaker 1: get caught up in, and I've talked about this on 580 00:25:59,840 --> 00:26:03,199 Speaker 1: my own podcast, Susie, it's called health halos, where you 581 00:26:03,320 --> 00:26:06,400 Speaker 1: perceive a product to be healthier, therefore you eat more 582 00:26:06,440 --> 00:26:08,960 Speaker 1: of it. So it's really important to know that the 583 00:26:09,000 --> 00:26:12,919 Speaker 1: calorie content of this flour is the same. So if 584 00:26:12,960 --> 00:26:16,320 Speaker 1: you made twelve brownies with this flour, yes it would 585 00:26:16,359 --> 00:26:19,159 Speaker 1: have slightly high protein and slightly high fiber, But you 586 00:26:19,200 --> 00:26:21,480 Speaker 1: can't eat more of those brownies if you did, you 587 00:26:21,520 --> 00:26:24,840 Speaker 1: would gain weight because the calorie content of the flowers 588 00:26:24,880 --> 00:26:27,440 Speaker 1: are the same. That's the most important part. If you 589 00:26:27,520 --> 00:26:30,280 Speaker 1: just had one of those brownies, you might feel slightly fuller. 590 00:26:30,480 --> 00:26:33,280 Speaker 1: Maybe long term your boughs might be slightly better from 591 00:26:33,359 --> 00:26:36,560 Speaker 1: the higher amount of fiber, but realistically it's probably not 592 00:26:36,640 --> 00:26:39,560 Speaker 1: going to do too much unless you're actually changing the 593 00:26:39,640 --> 00:26:42,840 Speaker 1: recipe overall as well and harving the sugar content, halving 594 00:26:43,320 --> 00:26:45,600 Speaker 1: the amount chop chips that you're putting into that brownie, 595 00:26:45,680 --> 00:26:48,120 Speaker 1: that sort of thing. I think those health halos are 596 00:26:48,160 --> 00:26:50,560 Speaker 1: things that people really get caught up in. Susie. Yes, 597 00:26:50,600 --> 00:26:53,600 Speaker 1: this is probably a better type of flour, but calorie 598 00:26:53,600 --> 00:26:55,920 Speaker 1: wise it's the same. You know, calories a king for 599 00:26:55,960 --> 00:26:59,600 Speaker 1: fat loss. Macronutrients matter absolutely, that calorie is a king. 600 00:27:00,480 --> 00:27:03,560 Speaker 2: Absolutely. I think that's described beautifully. I should have said 601 00:27:03,560 --> 00:27:05,399 Speaker 2: that the fiber is actually coming from the addition of 602 00:27:05,440 --> 00:27:08,919 Speaker 2: oat fiber, so it has been increased compared to regular fiber. 603 00:27:09,200 --> 00:27:11,280 Speaker 2: And I think one of the things with the range 604 00:27:11,280 --> 00:27:13,600 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 00:27:15,920 --> 00:27:18,080 Speaker 2: out of flowers or put more fat, for example, in 607 00:27:18,119 --> 00:27:20,760 Speaker 2: the case of coconut flour or banana flour is one 608 00:27:20,800 --> 00:27:24,320 Speaker 2: I've used. It's significantly different to regular flowers, so you 609 00:27:24,359 --> 00:27:27,280 Speaker 2: get a different texture. It doesn't necessarily bake to the 610 00:27:27,280 --> 00:27:30,560 Speaker 2: same consistency. It's often a bit heavier, and so it 611 00:27:30,560 --> 00:27:33,320 Speaker 2: may suit people with dietary intolerances. And the thing with 612 00:27:33,440 --> 00:27:35,880 Speaker 2: this flour is that it will bake very well because 613 00:27:35,920 --> 00:27:39,040 Speaker 2: the protein content's high. That's one of the key factors 614 00:27:39,080 --> 00:27:41,680 Speaker 2: of wheat flour, which makes great banana bread and muffins 615 00:27:41,680 --> 00:27:43,720 Speaker 2: for people who don't have issues with gluten and are 616 00:27:43,760 --> 00:27:47,080 Speaker 2: happy to include in their diet. So I would agree 617 00:27:47,560 --> 00:27:51,200 Speaker 2: it's going to give you a technically product that should 618 00:27:51,200 --> 00:27:53,680 Speaker 2: be slightly more filling. It's going to be healthier for you. 619 00:27:53,920 --> 00:27:55,960 Speaker 2: But it doesn't mean that you can down two slices 620 00:27:56,000 --> 00:28:00,000 Speaker 2: of homemade banana bread because it's using a better flower. 621 00:28:00,119 --> 00:28:02,199 Speaker 2: And the other thing is it's quite expensive, you know, 622 00:28:02,240 --> 00:28:04,280 Speaker 2: for people on a budget, if you're trying to cook 623 00:28:04,320 --> 00:28:06,920 Speaker 2: a bit more with it. I would use it myself 624 00:28:06,960 --> 00:28:08,959 Speaker 2: because I'm a keen baker and I like to do 625 00:28:09,119 --> 00:28:12,920 Speaker 2: particularly homemade baked products. For my kids. I would use 626 00:28:12,960 --> 00:28:17,480 Speaker 2: that with their muffins for school, their banana breads. But 627 00:28:17,680 --> 00:28:20,840 Speaker 2: I am always hastened to recommend things like healthier muffins 628 00:28:20,880 --> 00:28:23,360 Speaker 2: and banana breads for my own clients, because they bake 629 00:28:23,400 --> 00:28:25,400 Speaker 2: a whole loaf and they eat a whole loaf, and 630 00:28:25,440 --> 00:28:28,600 Speaker 2: really it's still, like you said, a reasonably high carbohydrate product. 631 00:28:28,960 --> 00:28:31,440 Speaker 2: So I tend to agree. I would absolutely use this 632 00:28:31,480 --> 00:28:34,200 Speaker 2: when I'm doing baking for the kids. But if you're 633 00:28:34,240 --> 00:28:36,960 Speaker 2: someone who's baking for yourself, you've got to go for minis. 634 00:28:37,200 --> 00:28:39,920 Speaker 2: So I like the mini loaf tins of the mini muffins, 635 00:28:39,920 --> 00:28:42,520 Speaker 2: So two small minis is a serve, not a big one. 636 00:28:42,720 --> 00:28:44,560 Speaker 2: And the same with banana bread. You can buy the 637 00:28:44,600 --> 00:28:48,080 Speaker 2: individual loaf baking trays, and that then limits you to 638 00:28:48,120 --> 00:28:50,680 Speaker 2: that portion. Whereas we've all done it. You make a 639 00:28:50,720 --> 00:28:54,920 Speaker 2: delicious zucchini even chocolate banana bread which you thinks so 640 00:28:54,960 --> 00:28:57,240 Speaker 2: healthy because it's got dark chocolate and it's got zucchini, 641 00:28:57,520 --> 00:29:00,480 Speaker 2: and then you slice off pieces all day it's fresh 642 00:29:00,520 --> 00:29:02,520 Speaker 2: out of the off and it's so delicious, and you 643 00:29:02,600 --> 00:29:04,480 Speaker 2: end up eating three or four times the amount that's 644 00:29:04,520 --> 00:29:07,880 Speaker 2: recommended and too much, too dens of carbohydrate and two 645 00:29:07,920 --> 00:29:10,240 Speaker 2: dents in calories. So I think absolutely if you're a 646 00:29:10,240 --> 00:29:12,880 Speaker 2: baker for the kids, use it. It's a good product. 647 00:29:13,160 --> 00:29:15,520 Speaker 2: I think for yourself, don't give yourself permission to overeat. 648 00:29:15,520 --> 00:29:17,600 Speaker 2: And if you do enjoy some baked products as part 649 00:29:17,640 --> 00:29:20,280 Speaker 2: of your balance diet, you've got to get the mini tins, 650 00:29:20,360 --> 00:29:22,720 Speaker 2: the mini loaves and balance it out, not just eat 651 00:29:22,720 --> 00:29:24,440 Speaker 2: it free as we do when we've got a nice, 652 00:29:24,480 --> 00:29:27,320 Speaker 2: warm loaf of anything in our house which smells delicious. 653 00:29:27,320 --> 00:29:29,320 Speaker 2: So I'm a big fan of baking and giving it away. 654 00:29:29,960 --> 00:29:31,760 Speaker 1: And I agree Susie, and I think, you know, we 655 00:29:31,800 --> 00:29:33,640 Speaker 1: always talk about a lot, you know, fat loss on 656 00:29:33,680 --> 00:29:35,600 Speaker 1: this podcast, but I do appreciate there are probably a 657 00:29:35,640 --> 00:29:38,120 Speaker 1: lot of people listening who actively want to gain weight 658 00:29:38,440 --> 00:29:40,920 Speaker 1: or who actively are just trying to maintain and you know, 659 00:29:41,040 --> 00:29:43,600 Speaker 1: be quote unquote healthy and maintain their healthy diet. So 660 00:29:43,840 --> 00:29:46,960 Speaker 1: absolutely baking is something that is wonderful and absolutely okay 661 00:29:47,000 --> 00:29:49,520 Speaker 1: to do just for fat loss. I'm like you, Susie, 662 00:29:49,520 --> 00:29:51,640 Speaker 1: I really don't encourage my clients to bake at all. 663 00:29:51,800 --> 00:29:53,080 Speaker 1: And if they're going to go and have a bit 664 00:29:53,080 --> 00:29:54,840 Speaker 1: of a treat, I'd rather that they go and buy 665 00:29:54,960 --> 00:29:57,520 Speaker 1: just one muff and or cupcake from their favorite cafe. 666 00:29:57,640 --> 00:30:00,960 Speaker 1: Something delicious and decadent in it, slowly, mindfully enjoy the 667 00:30:00,960 --> 00:30:02,920 Speaker 1: heck out of it, then move on versus trying to 668 00:30:02,960 --> 00:30:04,959 Speaker 1: bake something a bit healthier in the kitchen than they 669 00:30:05,000 --> 00:30:06,600 Speaker 1: have twelve muffins, and they're like, what do I do 670 00:30:06,640 --> 00:30:08,520 Speaker 1: with twelve muffins? They're going to eat them all. That's 671 00:30:08,520 --> 00:30:09,080 Speaker 1: the problem. 672 00:30:09,200 --> 00:30:13,000 Speaker 2: So because as a reference point, even healthy baked goods 673 00:30:13,440 --> 00:30:15,920 Speaker 2: a portion, So a regular muffin or a slice of 674 00:30:15,920 --> 00:30:18,200 Speaker 2: banana bread is going to clock in at at least 675 00:30:18,240 --> 00:30:21,000 Speaker 2: two hundred and fifty calories, if not three hundred. And 676 00:30:21,040 --> 00:30:23,920 Speaker 2: that's a small meal. So really the portion is half 677 00:30:23,960 --> 00:30:26,600 Speaker 2: a slice and mini muffin, So just keep that in mind. 678 00:30:27,240 --> 00:30:29,440 Speaker 2: And what I'll do is I will pop up a 679 00:30:29,480 --> 00:30:33,600 Speaker 2: recipe that uses this in it with a nutritional calculation 680 00:30:33,720 --> 00:30:35,400 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 00:30:38,840 --> 00:30:41,040 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 00:30:43,200 --> 00:30:45,240 Speaker 2: can see how it looks and an actual recipe. 685 00:30:46,000 --> 00:30:48,680 Speaker 1: That's a great idea. And then at SUSI that moves 686 00:30:48,720 --> 00:30:51,360 Speaker 1: us nicely talking about farther into our listener question of 687 00:30:51,400 --> 00:30:53,680 Speaker 1: the week, which is all around gut health. So one 688 00:30:53,680 --> 00:30:56,560 Speaker 1: of our lovely listeners has Centi in her question, which 689 00:30:56,680 --> 00:30:59,120 Speaker 1: is what are some easy ways I can work on 690 00:30:59,200 --> 00:31:01,440 Speaker 1: my gut health? And this question excites me because there 691 00:31:01,440 --> 00:31:04,120 Speaker 1: are so many things that we can do, Susie when 692 00:31:04,160 --> 00:31:05,840 Speaker 1: it comes to our gut health. And I think a 693 00:31:05,880 --> 00:31:08,520 Speaker 1: lot of people automatically think what pill or powder or 694 00:31:08,600 --> 00:31:10,840 Speaker 1: probot it can I take. But when we look at 695 00:31:10,880 --> 00:31:14,560 Speaker 1: the research overall, what the nutrition research is really telling 696 00:31:14,600 --> 00:31:16,680 Speaker 1: us in the space of gut health, Susie, and we've 697 00:31:16,720 --> 00:31:18,440 Speaker 1: known this for the last couple of years, but it 698 00:31:18,480 --> 00:31:20,600 Speaker 1: is still what we would call new and emerging research, 699 00:31:20,960 --> 00:31:23,160 Speaker 1: is that the single best thing that we can do 700 00:31:23,200 --> 00:31:26,120 Speaker 1: for our gut health is it a diversity of plants 701 00:31:26,120 --> 00:31:29,160 Speaker 1: in our diet. So that just doesn't mean juss veggies. 702 00:31:29,200 --> 00:31:32,880 Speaker 1: It means veggies, fruits, nuts, seeds. It essentially means fiber 703 00:31:33,200 --> 00:31:35,760 Speaker 1: and the more colorful the better. So what we're really 704 00:31:35,840 --> 00:31:37,840 Speaker 1: aiming for the single best thing you can do to 705 00:31:37,880 --> 00:31:40,560 Speaker 1: work in your gut health is include thirty different types 706 00:31:40,600 --> 00:31:43,560 Speaker 1: of plants every single week. Now, that sounds a lot, 707 00:31:43,640 --> 00:31:46,840 Speaker 1: but think about plants are whole grains they're nuts, their seeds, 708 00:31:46,920 --> 00:31:49,720 Speaker 1: their fruits, they're veggies, their salads. If you had a 709 00:31:49,720 --> 00:31:53,320 Speaker 1: big bowl of banana and cheer poach for breakfast, you know, 710 00:31:53,320 --> 00:31:55,360 Speaker 1: if you did that every single day, you might get 711 00:31:55,640 --> 00:31:58,240 Speaker 1: one plant point from the road. It's one point from 712 00:31:58,360 --> 00:32:00,640 Speaker 1: the cheer seeds, one point from the You might have 713 00:32:00,720 --> 00:32:02,800 Speaker 1: three plant points. You're only for thirty a week. You 714 00:32:02,840 --> 00:32:05,880 Speaker 1: get three. If the next day you did flaxis with 715 00:32:06,120 --> 00:32:09,720 Speaker 1: raspberries and some kinoa flakes or rolled oats again, or 716 00:32:09,760 --> 00:32:13,080 Speaker 1: through some extra you know, peanut butter in there as well, 717 00:32:13,120 --> 00:32:15,240 Speaker 1: that could be four or five different plant points. So 718 00:32:15,280 --> 00:32:18,760 Speaker 1: it's really about that diversity every single week and not 719 00:32:18,840 --> 00:32:21,360 Speaker 1: eating the same meal every single day or the same 720 00:32:21,360 --> 00:32:23,760 Speaker 1: thing for lunch every single day because it's easy and 721 00:32:23,800 --> 00:32:26,440 Speaker 1: a quote unquote ritual macros all that sort of thing. 722 00:32:26,560 --> 00:32:29,600 Speaker 1: So diversity for gut health is the single best thing 723 00:32:29,600 --> 00:32:31,920 Speaker 1: that you can do when we look at the research 724 00:32:32,120 --> 00:32:33,640 Speaker 1: as a whole, essentially. 725 00:32:33,320 --> 00:32:35,440 Speaker 2: One hundred percent. And it always reminds me that the 726 00:32:35,440 --> 00:32:38,800 Speaker 2: thing with dietitians is that they eat so much plant 727 00:32:38,840 --> 00:32:41,760 Speaker 2: based food. So when you go to a dietitian's conference 728 00:32:41,800 --> 00:32:43,720 Speaker 2: and there's a well in the old days before COVID 729 00:32:43,720 --> 00:32:45,600 Speaker 2: there was a small gas board, so they'd be like 730 00:32:45,640 --> 00:32:47,800 Speaker 2: the hot food, and then there'd be the salad and 731 00:32:47,800 --> 00:32:51,520 Speaker 2: the vegetables. And at the dietitian's conferences, the salad and 732 00:32:51,560 --> 00:32:53,959 Speaker 2: the vegetable there's never anything left, so they eat all 733 00:32:54,000 --> 00:32:56,120 Speaker 2: of that first and then add it on. And that 734 00:32:56,280 --> 00:32:59,160 Speaker 2: is probably the main difference between the meals that I prepare, 735 00:32:59,240 --> 00:33:01,760 Speaker 2: you prepare, And then when we're looking at client diaries 736 00:33:01,800 --> 00:33:04,360 Speaker 2: and photographs, we're like, where is the where are the veggies? 737 00:33:04,440 --> 00:33:06,400 Speaker 2: You know, where are the extra salin and veggies, because 738 00:33:06,400 --> 00:33:09,440 Speaker 2: it's that range of options and including them right through 739 00:33:09,480 --> 00:33:11,400 Speaker 2: the week as you're described, and having three or four 740 00:33:11,440 --> 00:33:14,160 Speaker 2: different veggies at dinner, not just one type. And that's 741 00:33:14,200 --> 00:33:16,160 Speaker 2: where eating out is a problem because you might have 742 00:33:16,200 --> 00:33:17,800 Speaker 2: a steak and chips and then they bring a side 743 00:33:17,800 --> 00:33:20,200 Speaker 2: of broccoli, whereas if you're at home, you can easily 744 00:33:20,240 --> 00:33:23,080 Speaker 2: add three or four different types of veggies. So yeah, 745 00:33:23,080 --> 00:33:25,560 Speaker 2: I agree one hundred percent, and that's the strong research 746 00:33:25,600 --> 00:33:27,720 Speaker 2: we have at the moment. I'm with you. I'm not 747 00:33:27,760 --> 00:33:30,400 Speaker 2: a fan of rushing out and buying expensive supplements when 748 00:33:30,400 --> 00:33:33,200 Speaker 2: you can do very simple things like adding a server 749 00:33:33,320 --> 00:33:36,080 Speaker 2: fermented dairy into your daily intake, whether it's via a 750 00:33:36,080 --> 00:33:39,000 Speaker 2: really good quality plain yogat that has cultures added, or 751 00:33:39,040 --> 00:33:41,440 Speaker 2: I'm a really big fan of kefia and having that 752 00:33:41,480 --> 00:33:44,280 Speaker 2: as a supplementary product because that is so rich in 753 00:33:44,320 --> 00:33:47,560 Speaker 2: probiotic cultures known to nourish the gut from the inside out. 754 00:33:47,880 --> 00:33:49,960 Speaker 2: And I think the other trick is to really seek 755 00:33:50,000 --> 00:33:52,600 Speaker 2: out breads and cereals that have some of these great 756 00:33:52,640 --> 00:33:56,760 Speaker 2: fiber in them. So whether your daily option with carbohydrate 757 00:33:56,840 --> 00:33:59,600 Speaker 2: is breakfast cereal in the morning or a wrap at lunchtime, 758 00:33:59,760 --> 00:34:02,360 Speaker 2: or you prefer cracker biscuits or a good quality bread, 759 00:34:02,680 --> 00:34:05,320 Speaker 2: there's a range of breads and cereals that really are 760 00:34:05,360 --> 00:34:08,560 Speaker 2: targeted for their digestive health benefits now and those are 761 00:34:08,640 --> 00:34:11,880 Speaker 2: proven to contain some probiotic fibers that really are shown 762 00:34:11,920 --> 00:34:13,960 Speaker 2: to nourish the gut from the inside out. So I 763 00:34:13,960 --> 00:34:16,440 Speaker 2: think seeking out a good quality bread or cerea that 764 00:34:16,480 --> 00:34:20,400 Speaker 2: you include daily is a really important part of that absolutely. 765 00:34:20,440 --> 00:34:22,480 Speaker 1: And if you ask me, Susie, ten years ago, when 766 00:34:22,520 --> 00:34:25,399 Speaker 1: I started working in the hospital system as a more 767 00:34:25,400 --> 00:34:27,680 Speaker 1: of a newgrad dietitian started working in the Gasho and 768 00:34:27,719 --> 00:34:30,160 Speaker 1: Trilogy clinics, the biggest sort of advice we had was, 769 00:34:30,200 --> 00:34:32,840 Speaker 1: you know, get in those natural probotics, the hundreds or 770 00:34:32,880 --> 00:34:36,360 Speaker 1: billions of good bacteria. What we know now weather research 771 00:34:36,440 --> 00:34:39,440 Speaker 1: is really changes. Yes, probotics are great, but we want 772 00:34:39,440 --> 00:34:42,120 Speaker 1: them from natural food sources. As you said, what's more 773 00:34:42,200 --> 00:34:45,360 Speaker 1: important is actually the amount of probotics we're getting in. 774 00:34:45,400 --> 00:34:48,480 Speaker 1: So the probotics are the good life bacteria. The probotics 775 00:34:48,480 --> 00:34:51,120 Speaker 1: are what of feeding the good live bacteria because we 776 00:34:51,200 --> 00:34:54,080 Speaker 1: all have different types of good bacteria in us, and 777 00:34:54,200 --> 00:34:58,640 Speaker 1: just throwing in billions of live good bacteria may do 778 00:34:58,760 --> 00:35:00,799 Speaker 1: us more harm and the good because we're upsetting that 779 00:35:00,920 --> 00:35:03,919 Speaker 1: natural balance we have over time. Probably shouldn't say harm 780 00:35:03,960 --> 00:35:05,640 Speaker 1: probably not the right word, but may do us more 781 00:35:05,680 --> 00:35:08,680 Speaker 1: of a disserviced long term by just dumping in billions 782 00:35:08,719 --> 00:35:11,200 Speaker 1: of live bacteria versus what we want to do is 783 00:35:11,200 --> 00:35:14,600 Speaker 1: actually nourish our unique ecosystem that we have in our 784 00:35:14,600 --> 00:35:17,920 Speaker 1: gut health using natural sources of probotics. So some of 785 00:35:17,920 --> 00:35:20,239 Speaker 1: my favorite ones are things like cilium husks to add 786 00:35:20,239 --> 00:35:22,879 Speaker 1: to smoothies and that sort of thing. Particularly if you're 787 00:35:22,880 --> 00:35:25,160 Speaker 1: somebody who struggles to go to the bathroom. You know, 788 00:35:25,160 --> 00:35:27,040 Speaker 1: there are so many different types of fibers we can 789 00:35:27,080 --> 00:35:28,960 Speaker 1: get in. There's a lot of even musley bars and 790 00:35:29,040 --> 00:35:31,080 Speaker 1: as you mentioned, breakfast eras on the markets with some 791 00:35:31,160 --> 00:35:34,520 Speaker 1: great natural probotic fibers as well. So that's really the 792 00:35:34,560 --> 00:35:36,680 Speaker 1: type of fiber that we really do want to focus on. 793 00:35:36,960 --> 00:35:39,320 Speaker 1: But just be worried if you are somebody with ibs 794 00:35:39,400 --> 00:35:42,440 Speaker 1: or more of an irritable bow. Those prebotic fibers are 795 00:35:42,440 --> 00:35:44,560 Speaker 1: generally the types of fibers that will set you off 796 00:35:44,640 --> 00:35:47,920 Speaker 1: and give you more symptoms. So just go slow and 797 00:35:47,960 --> 00:35:49,920 Speaker 1: go easy. When you're trying to increase the amount of 798 00:35:49,920 --> 00:35:51,759 Speaker 1: fiber in your dart. You want a ton of water 799 00:35:52,000 --> 00:35:54,000 Speaker 1: and you want to increase that fiber slowly. If you 800 00:35:54,040 --> 00:35:55,960 Speaker 1: just start dumping a whole heap of fiber into your 801 00:35:56,000 --> 00:35:57,960 Speaker 1: dart and your gut's not used to it, you're going 802 00:35:58,000 --> 00:36:00,839 Speaker 1: to have worse symptoms than what you're you know, you're 803 00:36:00,840 --> 00:36:02,160 Speaker 1: gonna have worse symptoms sort of that where you can 804 00:36:02,239 --> 00:36:04,319 Speaker 1: have a ton of bloating, a lot of gas, quite 805 00:36:04,360 --> 00:36:06,239 Speaker 1: a lot of pain. So you really do want to 806 00:36:06,280 --> 00:36:09,120 Speaker 1: go slow and steady with increases in fiber in your diet, 807 00:36:09,320 --> 00:36:12,239 Speaker 1: even with you know, natural probotic fibers where it might 808 00:36:12,280 --> 00:36:15,080 Speaker 1: be a wonderful musli bar on a you know in 809 00:36:15,120 --> 00:36:17,760 Speaker 1: the shelves of the supermarket, which has twelve grams of fiber. 810 00:36:18,000 --> 00:36:20,000 Speaker 1: That's wonderful. But if you're not someone that's used to 811 00:36:20,040 --> 00:36:21,759 Speaker 1: all of that fiber sous, you're gonna eat that and 812 00:36:21,880 --> 00:36:24,120 Speaker 1: be super bloated and gassy for the rest of the day, 813 00:36:24,320 --> 00:36:25,440 Speaker 1: maybe even the next day. 814 00:36:25,520 --> 00:36:26,359 Speaker 2: So really with. 815 00:36:26,360 --> 00:36:29,680 Speaker 1: Those types of products, we've got huge loads of probotic fibers. 816 00:36:29,840 --> 00:36:32,319 Speaker 1: Start with a quarter or start with half, until you've 817 00:36:32,320 --> 00:36:34,440 Speaker 1: got adjusted that over the next couple of weeks. 818 00:36:34,640 --> 00:36:36,920 Speaker 2: What bar's got twelve grams of fiber in it? 819 00:36:37,520 --> 00:36:39,520 Speaker 1: I think the ones I really used to love with 820 00:36:39,640 --> 00:36:43,719 Speaker 1: the Freedom Plus the Baliplus bars, and they've rebranded i 821 00:36:43,719 --> 00:36:46,560 Speaker 1: think to the Heritage Trail probotic ones where they've taken 822 00:36:46,600 --> 00:36:48,920 Speaker 1: it down to about nine grams I think these days. 823 00:36:48,719 --> 00:36:50,520 Speaker 2: Wow, that's about a third of your daily intake. So 824 00:36:50,520 --> 00:36:52,239 Speaker 2: that's just a significant. 825 00:36:51,640 --> 00:36:53,560 Speaker 1: Favorite a lot of I use them for all my 826 00:36:53,640 --> 00:36:54,800 Speaker 1: chronic conservation patients. 827 00:36:54,840 --> 00:36:56,719 Speaker 2: Oh, that's interesting, that's really good to We'll put a 828 00:36:56,719 --> 00:36:59,279 Speaker 2: picture of that up as well. My favorite products the 829 00:36:59,360 --> 00:37:03,120 Speaker 2: Helgas Digestive Well Being range of bread, and they've also 830 00:37:03,160 --> 00:37:06,200 Speaker 2: got a wrap again very rich in those barley max 831 00:37:06,239 --> 00:37:09,120 Speaker 2: fibers which are very good for the gut and dark 832 00:37:09,239 --> 00:37:12,320 Speaker 2: rye breads. So the thing about supermarket ry is that 833 00:37:12,400 --> 00:37:14,960 Speaker 2: actually can be quite a low percentage of ripe, whereas 834 00:37:15,280 --> 00:37:19,000 Speaker 2: this sort of European dark like pumpernickel is very very rich. 835 00:37:19,040 --> 00:37:21,200 Speaker 2: But again you would grade that up very very slowly. 836 00:37:21,480 --> 00:37:23,560 Speaker 2: And I'm a big fan of good old Rivita. I 837 00:37:23,600 --> 00:37:25,719 Speaker 2: think they're great and quite light and a good way 838 00:37:25,760 --> 00:37:28,240 Speaker 2: to grade it up gradually. But we'll pop those products 839 00:37:28,320 --> 00:37:30,880 Speaker 2: up as well on our socials and our Instagram, the 840 00:37:31,000 --> 00:37:33,440 Speaker 2: Nutrition Couch podcast, so you can have a look at 841 00:37:33,440 --> 00:37:34,920 Speaker 2: some of those ones we're talking about. 842 00:37:35,239 --> 00:37:37,399 Speaker 1: Wonderful. But I think the biggest thing we can all 843 00:37:37,440 --> 00:37:40,000 Speaker 1: do frog Art health is a diversity of plants in 844 00:37:40,040 --> 00:37:43,120 Speaker 1: our diet, really focusing on those fibers and as much 845 00:37:43,440 --> 00:37:45,680 Speaker 1: variety and as much color as we can get in. 846 00:37:46,080 --> 00:37:48,319 Speaker 1: That's just general guidelines for health, and that's something that 847 00:37:48,400 --> 00:37:51,319 Speaker 1: everybody can do, from toddlers right up to great great 848 00:37:51,320 --> 00:37:53,560 Speaker 1: grandparents as well. We can all focus on those sorts 849 00:37:53,600 --> 00:37:56,120 Speaker 1: of things, and I think it's a wonderful place to start. Susie, 850 00:37:56,200 --> 00:37:58,839 Speaker 1: what can we add into our diet versus what can 851 00:37:58,880 --> 00:38:00,799 Speaker 1: we take out of it. Often when we're like I'm 852 00:38:00,800 --> 00:38:02,359 Speaker 1: going to work on my gutthouser, I'm going to work 853 00:38:02,360 --> 00:38:04,080 Speaker 1: on losing weight, or I want to be healthy, we 854 00:38:04,120 --> 00:38:06,200 Speaker 1: focus on all of these things we can eliminate. So 855 00:38:06,239 --> 00:38:08,399 Speaker 1: I love that our advice for gut health is really 856 00:38:08,440 --> 00:38:11,160 Speaker 1: on focusing on things we can actually add into our diet, 857 00:38:11,239 --> 00:38:11,760 Speaker 1: not remove. 858 00:38:12,280 --> 00:38:15,120 Speaker 2: One hundred percent. Couldn't say it better myself. 859 00:38:15,120 --> 00:38:17,000 Speaker 1: And that brings us to the end of the nutrition 860 00:38:17,080 --> 00:38:20,480 Speaker 1: catch for another week. Susie, if listeners you haven't done 861 00:38:20,520 --> 00:38:23,200 Speaker 1: so already, please don't forget to subscribe to the podcast 862 00:38:23,360 --> 00:38:26,360 Speaker 1: to have it delivered straight into your inbox every Sunday morning. 863 00:38:26,560 --> 00:38:28,520 Speaker 1: And we would absolutely love it if you could leave 864 00:38:28,560 --> 00:38:31,480 Speaker 1: us a review in the Purple Apple Podcast app. We 865 00:38:31,520 --> 00:38:34,080 Speaker 1: would be forever grateful for you. The reviews are really 866 00:38:34,080 --> 00:38:37,439 Speaker 1: would help us rank high on the Apple charts as well, 867 00:38:37,440 --> 00:38:39,799 Speaker 1: and Susie, our podcast has been at number one since 868 00:38:39,800 --> 00:38:42,160 Speaker 1: we launched four or five weeks ago now, so that's 869 00:38:42,200 --> 00:38:44,960 Speaker 1: absolutely amazing. And thank you guys so much for your 870 00:38:45,000 --> 00:38:47,960 Speaker 1: support and subscribing as well, because that's what really does 871 00:38:48,000 --> 00:38:50,440 Speaker 1: affect the nutrition chart. So thank you for helping us 872 00:38:50,440 --> 00:38:53,560 Speaker 1: put out some great evidence based information to the public 873 00:38:53,600 --> 00:38:55,680 Speaker 1: and to you guys. So feel free to ask us 874 00:38:55,680 --> 00:38:58,680 Speaker 1: any questions, send in your listener questions, okay studies on 875 00:38:58,719 --> 00:39:02,359 Speaker 1: Instagram and Facebook. We're at the Nutrition Couch podcast and 876 00:39:02,400 --> 00:39:05,040 Speaker 1: we will hear. We will see you guys, or let 877 00:39:05,120 --> 00:39:08,600 Speaker 1: us hear from you guys next week Sunday morning, when 878 00:39:08,640 --> 00:39:11,479 Speaker 1: the new podcast episode jobs, have a good Week.