1 00:00:00,440 --> 00:00:02,719 Speaker 1: In the past couple of years, the management of weight 2 00:00:02,759 --> 00:00:06,040 Speaker 1: issues have changed significantly with the emergence of a new 3 00:00:06,160 --> 00:00:08,960 Speaker 1: range of weight loss medications. You may have seen one 4 00:00:09,000 --> 00:00:11,360 Speaker 1: of the many media stories of people who have suddenly 5 00:00:11,400 --> 00:00:13,920 Speaker 1: been able to drop twenty or thirty kilos with the 6 00:00:13,920 --> 00:00:16,880 Speaker 1: help of these new drugs. So what exactly are they 7 00:00:17,079 --> 00:00:20,760 Speaker 1: and why are they revolutionizing weight management around the world. Hi, 8 00:00:20,800 --> 00:00:23,200 Speaker 1: I'm Susy Barrel and Only, and we bring you The 9 00:00:23,280 --> 00:00:26,000 Speaker 1: Nutrition Couch, the bi weekly podcast that keeps you up 10 00:00:26,000 --> 00:00:27,760 Speaker 1: to date on everything you need to know in the 11 00:00:27,800 --> 00:00:30,880 Speaker 1: world of nutrition as well as weight loss medication. It 12 00:00:31,000 --> 00:00:33,519 Speaker 1: is lunch box season, which means it is time to 13 00:00:33,560 --> 00:00:35,960 Speaker 1: talk the best ways to not only pack a healthy lunch, 14 00:00:36,240 --> 00:00:38,080 Speaker 1: but also one that is budget friendly. 15 00:00:38,440 --> 00:00:39,839 Speaker 2: And our listener question is. 16 00:00:39,760 --> 00:00:42,160 Speaker 1: All about hunger and what to do if you haven't 17 00:00:42,159 --> 00:00:44,320 Speaker 1: seen or felt yours for a while. 18 00:00:45,000 --> 00:00:45,680 Speaker 2: But Leanne, I. 19 00:00:45,640 --> 00:00:48,120 Speaker 1: Don't think that's the case for you, because my experience 20 00:00:48,159 --> 00:00:51,240 Speaker 1: is that you're a hungry human and don't have any 21 00:00:51,280 --> 00:00:53,559 Speaker 1: trouble locating a hungry of your Is that a fair call? 22 00:00:53,680 --> 00:00:55,360 Speaker 3: That's a fair call. You know. It's like a little 23 00:00:55,360 --> 00:00:58,360 Speaker 3: gremlin rears its ugly head, you know, too often. 24 00:00:58,760 --> 00:01:00,600 Speaker 1: Yeah, we'll enjoy it white last. Because I am in 25 00:01:00,600 --> 00:01:02,480 Speaker 1: my mid forties. Let me tell you, I don't feel 26 00:01:02,520 --> 00:01:04,520 Speaker 1: hunger like I used to. Like I remember being in 27 00:01:04,560 --> 00:01:07,840 Speaker 1: clinic as a dietitian and rushing out mid morning to 28 00:01:07,880 --> 00:01:10,160 Speaker 1: have a snack and then rushing for my lunch, whereas 29 00:01:10,200 --> 00:01:12,959 Speaker 1: now I can kind of go all day. So certainly 30 00:01:13,240 --> 00:01:15,920 Speaker 1: metabolism does change as we go through different life stages 31 00:01:15,920 --> 00:01:18,679 Speaker 1: and ages. And I spend a lot of time with 32 00:01:18,720 --> 00:01:21,039 Speaker 1: my clients on hunger. And I think the question we're 33 00:01:21,080 --> 00:01:23,760 Speaker 1: looking at later today in this potty is very relevant 34 00:01:23,800 --> 00:01:25,520 Speaker 1: because I do have a number of clients you don't 35 00:01:25,560 --> 00:01:28,000 Speaker 1: experience hunger, particularly till it much later in the day. 36 00:01:28,400 --> 00:01:29,800 Speaker 1: So I thought that was a really good one to 37 00:01:29,840 --> 00:01:32,319 Speaker 1: work through. But to kick us off, weight loss medication. 38 00:01:32,440 --> 00:01:35,280 Speaker 1: And we have kind of covered this before a little bit, 39 00:01:36,319 --> 00:01:39,480 Speaker 1: but you sent to me a great summary article that 40 00:01:39,560 --> 00:01:42,399 Speaker 1: was published on the Sydney Monty Herald dot com probably 41 00:01:42,440 --> 00:01:46,880 Speaker 1: the Age as well, which summarized a weight loss medication. 42 00:01:47,000 --> 00:01:49,160 Speaker 1: Now it's in the group of weight loss medications which 43 00:01:49,160 --> 00:01:53,639 Speaker 1: are called the semiglukatides. Now it's an interesting area because 44 00:01:53,680 --> 00:01:57,040 Speaker 1: I actually don't think the reason that they have such 45 00:01:57,040 --> 00:02:00,320 Speaker 1: a profound effect on weight has been well discs gust 46 00:02:00,320 --> 00:02:05,160 Speaker 1: in the media because they've been popular. Is weight loss medications. 47 00:02:05,160 --> 00:02:07,040 Speaker 1: And originally I think when we covered it here on 48 00:02:07,040 --> 00:02:09,320 Speaker 1: the Podilei and we talked about them appearing on TikTok 49 00:02:09,919 --> 00:02:12,040 Speaker 1: and you would see girls come on and say that 50 00:02:12,120 --> 00:02:14,760 Speaker 1: suddenly they've had PCOS and they've lost twenty or thirty 51 00:02:14,840 --> 00:02:17,639 Speaker 1: kilos really quickly because suddenly. 52 00:02:17,360 --> 00:02:19,000 Speaker 2: They've had this weight loss medication. 53 00:02:19,880 --> 00:02:22,320 Speaker 1: Now, the first thing I want to say is that 54 00:02:22,840 --> 00:02:26,720 Speaker 1: the medications we're talking about are actually specifically weight loss medications. Now, 55 00:02:27,120 --> 00:02:30,040 Speaker 1: if you look out through the history of weight loss medications, 56 00:02:30,240 --> 00:02:32,560 Speaker 1: people would be familiar with things like duramine, which is 57 00:02:32,560 --> 00:02:35,919 Speaker 1: a nervous system stimulant acts on the brain to significantly 58 00:02:35,919 --> 00:02:37,959 Speaker 1: reduce appetite. That's been around for her I want to 59 00:02:38,000 --> 00:02:41,800 Speaker 1: say twenty thirty years. There was also xenacaw, which was 60 00:02:41,840 --> 00:02:44,560 Speaker 1: a fat malabsorper in the gut, so if you had fat, 61 00:02:44,560 --> 00:02:47,120 Speaker 1: it basically that you excraded it out. That was probably 62 00:02:47,120 --> 00:02:49,000 Speaker 1: about twenty years older. I remember working in it when 63 00:02:49,000 --> 00:02:52,240 Speaker 1: I first graduated. And then we've always had from a 64 00:02:52,320 --> 00:02:55,679 Speaker 1: number of years medications that have been used in glucose management, 65 00:02:55,760 --> 00:02:58,400 Speaker 1: so that would be things like you met Foreman direform 66 00:02:58,480 --> 00:03:00,600 Speaker 1: and which were traditionally used in people who had type 67 00:03:00,639 --> 00:03:03,919 Speaker 1: two diabetes, and they're what we call insulin sensitizing agents, 68 00:03:03,919 --> 00:03:07,000 Speaker 1: so they basically help the cells be more receptive to 69 00:03:07,040 --> 00:03:10,400 Speaker 1: the hormone insulin, and insulin is the central regulator of 70 00:03:10,440 --> 00:03:13,240 Speaker 1: both glucose and fat metabolism in the body, so they 71 00:03:13,240 --> 00:03:15,960 Speaker 1: have an indirect effect on weight management, but they're not 72 00:03:16,200 --> 00:03:19,760 Speaker 1: specifically what we would call appetite suppressants or weight loss drugs. 73 00:03:19,760 --> 00:03:23,239 Speaker 1: They're more secondary to the hormones that manage our glucose 74 00:03:23,240 --> 00:03:26,399 Speaker 1: and fat metabolism. Then lyon in the last few years, 75 00:03:26,400 --> 00:03:29,840 Speaker 1: we've had a couple of profound appetite acting agents, things 76 00:03:29,840 --> 00:03:33,800 Speaker 1: like contrave and Saxender, which are injectibles that impact some 77 00:03:33,880 --> 00:03:36,640 Speaker 1: of the hormones and the gut which regulate appetite, and 78 00:03:36,680 --> 00:03:40,160 Speaker 1: indeed can have quite profound effect on appetite, so suddenly 79 00:03:40,200 --> 00:03:42,600 Speaker 1: you don't feel so hungry all the time. And certainly 80 00:03:42,640 --> 00:03:45,600 Speaker 1: people who are overweight or used to overeating, or are 81 00:03:45,960 --> 00:03:48,560 Speaker 1: who have and all glucose management issues will be very 82 00:03:48,600 --> 00:03:52,640 Speaker 1: hungry humans, and those appetite supressants can be very powerful 83 00:03:52,640 --> 00:03:55,800 Speaker 1: that significantly reducing their appetite and drive and craving for 84 00:03:55,880 --> 00:03:59,040 Speaker 1: glucose and carbohydrates, which means they can be more diet 85 00:03:59,040 --> 00:04:01,480 Speaker 1: compliant and get the results they're looking for long term. 86 00:04:01,800 --> 00:04:04,119 Speaker 1: And certainly I've had clients who have been on Saxander 87 00:04:04,160 --> 00:04:06,680 Speaker 1: and kntrave who have lost twenty thirty kilos in conjunction 88 00:04:06,760 --> 00:04:09,040 Speaker 1: with diet exercise over a two to three year period. 89 00:04:09,120 --> 00:04:11,200 Speaker 1: So it's not quick weight loss, but it's consistent weight 90 00:04:11,200 --> 00:04:13,760 Speaker 1: loss and certainly much greater weight loss than they've been 91 00:04:13,760 --> 00:04:17,880 Speaker 1: able to achieve with dite exercise prescription. Now that leads 92 00:04:17,960 --> 00:04:19,800 Speaker 1: lean to the drugs we want to talk about today, 93 00:04:19,800 --> 00:04:22,039 Speaker 1: which are these ones in the media, these semi glucotides. 94 00:04:22,160 --> 00:04:25,599 Speaker 1: Now they're not weight loss drugs, but the reason they're 95 00:04:25,640 --> 00:04:31,080 Speaker 1: so powerful is that many people who have significant weight 96 00:04:31,160 --> 00:04:35,320 Speaker 1: gain through their middle years abdominal weight gain, issues with 97 00:04:35,360 --> 00:04:39,440 Speaker 1: glucose regulation and long term will get diabetes, have issues 98 00:04:39,440 --> 00:04:41,680 Speaker 1: with inchulin. Now, insulin, as I said, is the hormone 99 00:04:41,720 --> 00:04:44,960 Speaker 1: that regulates glucose metabolism, and inchulin is secreted by the 100 00:04:44,960 --> 00:04:49,280 Speaker 1: pancreas in response to carbohydrate. So why these medications are 101 00:04:49,279 --> 00:04:52,359 Speaker 1: so very powerful is that they not only have a 102 00:04:52,480 --> 00:04:57,039 Speaker 1: significant appetite acting effect, so they suddenly mean that people 103 00:04:57,040 --> 00:04:59,600 Speaker 1: who are always hungry and always craving sweet food are 104 00:04:59,600 --> 00:05:03,680 Speaker 1: not hung and don't crave at all, profound reduction in appetite, 105 00:05:03,800 --> 00:05:07,960 Speaker 1: but leanne They encourage and the production of insulin in 106 00:05:08,000 --> 00:05:10,760 Speaker 1: the pancreas and help it to work better. So this 107 00:05:10,839 --> 00:05:14,240 Speaker 1: suddenly means that the hormone in all these people who 108 00:05:14,320 --> 00:05:16,480 Speaker 1: have had weight gain through their thirties and forties because 109 00:05:16,480 --> 00:05:20,640 Speaker 1: they've got early stage diabetes, suddenly the underlying reason that 110 00:05:20,640 --> 00:05:24,719 Speaker 1: these people gain weight so quickly and crave carbohydrate and 111 00:05:24,760 --> 00:05:28,280 Speaker 1: can't lose weight easily is being targeted. And I don't 112 00:05:28,360 --> 00:05:30,640 Speaker 1: actually think it's addressed well in the media, and quite 113 00:05:30,680 --> 00:05:33,480 Speaker 1: possibly because the people writing the articles don't understand that. 114 00:05:33,839 --> 00:05:36,840 Speaker 1: So the reason it's so powerful is that it's directly 115 00:05:36,920 --> 00:05:39,799 Speaker 1: acting on the reason these people struggle with weight, because 116 00:05:39,800 --> 00:05:43,400 Speaker 1: in the case of insulin resistance, clinical insulin resistance or 117 00:05:43,400 --> 00:05:47,480 Speaker 1: impaired glucose tolerance or pre diabetes, calories in versus calories 118 00:05:47,480 --> 00:05:51,240 Speaker 1: out doesn't work anymore because the hormone that should do 119 00:05:51,279 --> 00:05:55,200 Speaker 1: its job in terms of allowing carbohydrate and glucose to 120 00:05:55,320 --> 00:05:57,719 Speaker 1: enter the cell and be burnt. As energy and fat 121 00:05:57,960 --> 00:06:01,040 Speaker 1: isn't working very well. It's inefficient, and so that explains 122 00:06:01,080 --> 00:06:03,520 Speaker 1: why people who might be quite overweight don't eat so 123 00:06:03,640 --> 00:06:06,880 Speaker 1: much really and are carrying significant amounts of weight. They 124 00:06:06,920 --> 00:06:10,600 Speaker 1: also struggle to lose body fat and weight easily because 125 00:06:10,600 --> 00:06:13,120 Speaker 1: their insulin is high in insulin blocks fat metabolism, so 126 00:06:13,160 --> 00:06:17,000 Speaker 1: their basic energy balance equation is screwed. So this medication, 127 00:06:17,120 --> 00:06:20,520 Speaker 1: this type of medication, which was traditionally initially used for 128 00:06:20,640 --> 00:06:23,920 Speaker 1: type two diabetics, also has a profound effect on those 129 00:06:23,960 --> 00:06:28,320 Speaker 1: with insulin resistance and pcos in some cases, and pre diabetes. 130 00:06:28,800 --> 00:06:31,720 Speaker 1: The insulin is encouraged to work better in the pancreas 131 00:06:31,720 --> 00:06:35,000 Speaker 1: they're not hungry, and so all factors of weight management 132 00:06:35,640 --> 00:06:40,039 Speaker 1: are working now. It requires diet compliance, but diet compliance 133 00:06:40,120 --> 00:06:41,919 Speaker 1: is easy because you're not hungry all the time, and 134 00:06:41,960 --> 00:06:44,120 Speaker 1: people who have been hungry their whole adult life suddenly 135 00:06:44,160 --> 00:06:45,799 Speaker 1: say I don't feel like food and I'm not looking 136 00:06:45,800 --> 00:06:49,159 Speaker 1: for it. It's incredibly freeing. But that is the reason 137 00:06:49,160 --> 00:06:53,440 Speaker 1: they're so powerful now. They I believe LEANNE will revolutionize 138 00:06:53,480 --> 00:06:56,799 Speaker 1: weight management in the country because they are actively targeting 139 00:06:56,800 --> 00:07:00,440 Speaker 1: the underlying hormonal imbalance and issue which may be genetic, 140 00:07:00,920 --> 00:07:04,119 Speaker 1: may also have a significant lifestyle component. Likely does because 141 00:07:04,120 --> 00:07:06,159 Speaker 1: many people eat too much and don't exercise enough. And 142 00:07:06,200 --> 00:07:07,960 Speaker 1: that's of course for you and I come in because 143 00:07:08,000 --> 00:07:10,440 Speaker 1: these drugs also don't work as well if they're people 144 00:07:10,600 --> 00:07:12,960 Speaker 1: the clients are not exercise and diet compliant. They work 145 00:07:13,040 --> 00:07:16,920 Speaker 1: in conjunction with that. But they will absolutely revolutionize weight 146 00:07:16,920 --> 00:07:18,880 Speaker 1: management in Australia. And as I said, I just haven't 147 00:07:18,920 --> 00:07:22,080 Speaker 1: seen it discussed in terms of why they're so powerful. 148 00:07:22,240 --> 00:07:25,080 Speaker 1: So they're not weight loss medications, but they support weight 149 00:07:25,120 --> 00:07:28,400 Speaker 1: loss because they actively target the hormones that aren't working 150 00:07:28,440 --> 00:07:31,680 Speaker 1: well in people with insulun resistance. But if you don't 151 00:07:31,680 --> 00:07:33,960 Speaker 1: have insulin resistance, they won't work. You've got to have 152 00:07:34,040 --> 00:07:36,320 Speaker 1: that issue. Now a lot of people will, but that's 153 00:07:36,320 --> 00:07:38,240 Speaker 1: why they're not for everyone. And in some cases, if 154 00:07:38,240 --> 00:07:41,920 Speaker 1: you're just an overeater, a contraver, a sexender, will will work, 155 00:07:42,520 --> 00:07:46,200 Speaker 1: or if you can eat through these medications as well, 156 00:07:46,240 --> 00:07:49,280 Speaker 1: if you keep eating, they won't work. But in conjunction 157 00:07:49,400 --> 00:07:51,480 Speaker 1: with the right diet and exercise they can work beautifully 158 00:07:51,480 --> 00:07:53,240 Speaker 1: and for the right client, and they will in many 159 00:07:53,320 --> 00:07:57,360 Speaker 1: cases around the world prevent diabetes, so really interesting but 160 00:07:57,440 --> 00:07:59,720 Speaker 1: also complicated, and I wanted to talk about it because 161 00:07:59,720 --> 00:08:01,520 Speaker 1: when you sent me that article or I had to read, 162 00:08:01,880 --> 00:08:03,680 Speaker 1: I thought, oh my god, they haven't even mentioned that 163 00:08:03,720 --> 00:08:06,640 Speaker 1: it's an insulin. It works on improving insul in action, 164 00:08:07,200 --> 00:08:09,600 Speaker 1: and that's the underlying raising many of us will struggle 165 00:08:10,040 --> 00:08:12,520 Speaker 1: through our forties and fifties when it comes to fluctuating 166 00:08:12,520 --> 00:08:14,400 Speaker 1: glucose levels and weight gain. 167 00:08:14,560 --> 00:08:17,400 Speaker 3: But it's also the underlying reason it's not available because 168 00:08:17,440 --> 00:08:21,000 Speaker 3: GPS are prescribing at left right center to how I'm 169 00:08:21,000 --> 00:08:24,440 Speaker 3: going to say this nicely, very entitled people women in particular, 170 00:08:24,480 --> 00:08:26,320 Speaker 3: who just want to lose three and five kilos to 171 00:08:26,320 --> 00:08:28,080 Speaker 3: look good in a bikini. So it's not a weight 172 00:08:28,080 --> 00:08:30,320 Speaker 3: loss drug. As you mentioned, a lot of women are 173 00:08:30,320 --> 00:08:32,520 Speaker 3: taking it when they really shouldn't be, and the supply 174 00:08:32,760 --> 00:08:35,560 Speaker 3: is very very difficult to get, not just in Australia 175 00:08:35,600 --> 00:08:38,839 Speaker 3: but worldwide. The supply chain is down everywhere, so it's 176 00:08:38,920 --> 00:08:41,000 Speaker 3: very difficult to get your hands on it. But I 177 00:08:41,000 --> 00:08:43,160 Speaker 3: think it as well as a discussion from your point 178 00:08:43,200 --> 00:08:45,880 Speaker 3: for actually describing who what the drug does and who 179 00:08:45,880 --> 00:08:49,359 Speaker 3: it's for, which I think is really really important. But secondly, 180 00:08:49,760 --> 00:08:51,960 Speaker 3: it actually does have some great results. Like you said, 181 00:08:52,000 --> 00:08:54,240 Speaker 3: there's a lot of I guess case studies on social 182 00:08:54,360 --> 00:08:57,080 Speaker 3: media of women who've lost twenty thirty kilos, So this 183 00:08:57,120 --> 00:08:59,400 Speaker 3: isn't just a small amount of weight loss. For some people, 184 00:08:59,440 --> 00:09:02,160 Speaker 3: it's significant portion of their body weight. You know, it's 185 00:09:02,200 --> 00:09:04,480 Speaker 3: twenty thirty percent of their body weight, which makes a 186 00:09:04,559 --> 00:09:08,000 Speaker 3: significant difference to the health outcomes long term if they 187 00:09:08,040 --> 00:09:10,760 Speaker 3: are pre diabetic, or even if they're struggling with things 188 00:09:10,840 --> 00:09:13,600 Speaker 3: like fertility as well. So it is a very powerful 189 00:09:13,679 --> 00:09:16,439 Speaker 3: drug and in the right hands of someone who needs it, 190 00:09:16,800 --> 00:09:19,200 Speaker 3: with the right type of healthy eating program and exercise, 191 00:09:19,240 --> 00:09:21,360 Speaker 3: it can get great results. And I just wanted to 192 00:09:21,440 --> 00:09:24,520 Speaker 3: quickly go through the journal article that was referenced in 193 00:09:24,559 --> 00:09:26,760 Speaker 3: this article because I do think it has some fabulous 194 00:09:26,840 --> 00:09:30,559 Speaker 3: results and it really does show how powerful lifestyle modification 195 00:09:30,760 --> 00:09:34,480 Speaker 3: plus medication is sometimes, like I know, as dieticians, well 196 00:09:34,520 --> 00:09:36,640 Speaker 3: I would say that I'm anti medication. I would say that, 197 00:09:36,679 --> 00:09:39,120 Speaker 3: but for the right person, and when we've tried everything else, 198 00:09:39,200 --> 00:09:41,200 Speaker 3: it can be sort of that last missing piece of 199 00:09:41,200 --> 00:09:43,840 Speaker 3: the puzzle that really gets people those results that they want. 200 00:09:44,080 --> 00:09:46,440 Speaker 3: So this was a very large clinical trial. It was 201 00:09:46,480 --> 00:09:51,320 Speaker 3: published in the Journal of trauma so Jama early last year, 202 00:09:51,480 --> 00:09:54,040 Speaker 3: and there were six hundred and eleven volunteers in this trial. 203 00:09:54,120 --> 00:09:55,960 Speaker 3: That's a big study. You know, often we look at 204 00:09:55,960 --> 00:09:57,880 Speaker 3: studies or clients and stuff and say, oh, have you 205 00:09:57,920 --> 00:10:00,640 Speaker 3: seen this research and it's based on like the people, 206 00:10:00,720 --> 00:10:03,120 Speaker 3: and it's like it's just not enough. So six hundred 207 00:10:03,120 --> 00:10:05,760 Speaker 3: and eleven people is a great study. And those volunteers, 208 00:10:05,760 --> 00:10:07,880 Speaker 3: all those people as part of the study were giving 209 00:10:07,960 --> 00:10:12,360 Speaker 3: intensive behavior therapy for eight weeks with a very supervised, 210 00:10:12,400 --> 00:10:15,360 Speaker 3: low calorie diet from a dietitian and followed up for 211 00:10:15,400 --> 00:10:17,560 Speaker 3: more than a year. During this time, they were asked 212 00:10:17,559 --> 00:10:19,760 Speaker 3: to do one hundred minutes of exercise a week, so 213 00:10:19,800 --> 00:10:21,840 Speaker 3: it's not a lot. It's maybe two three sessions a week. 214 00:10:21,960 --> 00:10:24,040 Speaker 3: And over the course of the year they had thirty 215 00:10:24,200 --> 00:10:26,920 Speaker 3: visits from a dietitian. That's like them seeing a dietitian 216 00:10:27,280 --> 00:10:30,040 Speaker 3: more than you know, every one to two weeks essentially. 217 00:10:30,480 --> 00:10:32,800 Speaker 3: So for most people it's unsustainable. They wouldn't be able 218 00:10:32,800 --> 00:10:34,679 Speaker 3: to afford that, they wouldn't be able to access that. 219 00:10:34,920 --> 00:10:38,560 Speaker 3: These people had intensive support. Put it that way, and 220 00:10:38,600 --> 00:10:41,960 Speaker 3: with that intensive support through the behavior therapy, through the exercise, 221 00:10:42,000 --> 00:10:44,600 Speaker 3: through the diet, they lost on average five point seven 222 00:10:44,640 --> 00:10:46,880 Speaker 3: percent of their body weight. And this is in a year. 223 00:10:47,760 --> 00:10:49,840 Speaker 3: That's not that great, Susie, is it like, it's not 224 00:10:49,920 --> 00:10:52,480 Speaker 3: a very large amount, Let's be honest. And on average 225 00:10:52,520 --> 00:10:54,880 Speaker 3: that was about them losing five to six kilos. And 226 00:10:54,960 --> 00:10:57,160 Speaker 3: let's be honest, these people are one hundred, if not 227 00:10:57,200 --> 00:10:59,400 Speaker 3: well over one hundred kilos, so you know, five point 228 00:10:59,440 --> 00:11:01,280 Speaker 3: seven percent of their body weight is what we would 229 00:11:01,280 --> 00:11:04,640 Speaker 3: call a clinically significant difference. So they're clinically making positive 230 00:11:04,679 --> 00:11:07,520 Speaker 3: benefits for their health. But for most of them it's 231 00:11:07,559 --> 00:11:09,960 Speaker 3: just not enough for after a whole year of hard work. 232 00:11:10,000 --> 00:11:11,520 Speaker 3: We just want to see that a little bit more 233 00:11:11,800 --> 00:11:15,079 Speaker 3: so when they were given that intensive behavioral support plus 234 00:11:15,080 --> 00:11:17,400 Speaker 3: a Lowcaloie diet, plus the visits from the dietitian, plus 235 00:11:17,480 --> 00:11:21,920 Speaker 3: the exercise program plus the medication, their participants actually lost 236 00:11:21,960 --> 00:11:24,920 Speaker 3: on average sixteen percent of their body weight, which averaged 237 00:11:25,080 --> 00:11:28,560 Speaker 3: basically about seventeen kilos. So you can see the difference. 238 00:11:28,840 --> 00:11:32,480 Speaker 3: It's you know, three times from basically doing the same thing. So, 239 00:11:32,800 --> 00:11:35,480 Speaker 3: as you said, these medications work for the right person, 240 00:11:35,760 --> 00:11:37,839 Speaker 3: but at the moment, it's really just an access issue 241 00:11:37,880 --> 00:11:41,199 Speaker 3: and who it actually is right for versus everybody who 242 00:11:41,200 --> 00:11:41,520 Speaker 3: wants it. 243 00:11:41,720 --> 00:11:43,360 Speaker 1: Absolutely, you know it's not for a three to five 244 00:11:43,440 --> 00:11:46,360 Speaker 1: kilo weight loss with an exception. So I had a 245 00:11:46,360 --> 00:11:51,720 Speaker 1: client recently talking about medication, and when I checked her bloods, 246 00:11:52,440 --> 00:11:56,760 Speaker 1: even though she's not overweight, she's got pre diabetes. And 247 00:11:56,800 --> 00:11:59,320 Speaker 1: it turns out, yeah, her mum at sixty had diabetes. 248 00:11:59,360 --> 00:12:02,040 Speaker 1: She got a hydienetic risk. But that client is a 249 00:12:02,080 --> 00:12:04,920 Speaker 1: preventative medication can be implicated. We want to stress that 250 00:12:05,000 --> 00:12:08,800 Speaker 1: in some medical instances, diet exercise may not be enough, 251 00:12:09,040 --> 00:12:11,040 Speaker 1: but we do have medications that can be used for 252 00:12:11,080 --> 00:12:14,640 Speaker 1: the right person and the right circumstances. So absolutely we 253 00:12:14,720 --> 00:12:16,840 Speaker 1: always try and manage things diet and exercise. But if 254 00:12:16,880 --> 00:12:19,520 Speaker 1: I know that someone will ultimately not get diabetes if 255 00:12:19,559 --> 00:12:22,240 Speaker 1: you keep them on a light insulince sensitizing agent like 256 00:12:22,240 --> 00:12:24,880 Speaker 1: a met foreman, absolutely I'm going to want a client 257 00:12:24,920 --> 00:12:27,319 Speaker 1: on that with in conduction with an endocnologists, because that's 258 00:12:27,320 --> 00:12:30,600 Speaker 1: going to ultimately prevent them from getting diabetes. Ever, and 259 00:12:30,640 --> 00:12:32,920 Speaker 1: that's why it comes down to that whole genetic risk. 260 00:12:33,160 --> 00:12:35,800 Speaker 1: You know what your lifestyle behaviors are like in general, 261 00:12:36,080 --> 00:12:38,800 Speaker 1: but absolutely I don't like that it's referred to as 262 00:12:38,800 --> 00:12:41,040 Speaker 1: a weight loss medication because it links it to all. 263 00:12:41,120 --> 00:12:44,000 Speaker 1: This is a medication that acts on the hormones which 264 00:12:44,000 --> 00:12:48,000 Speaker 1: are often disrupted in people who have significant weight issues. 265 00:12:48,120 --> 00:12:50,680 Speaker 1: So you know, in someone who's three to five kilos overweight, 266 00:12:50,679 --> 00:12:52,719 Speaker 1: they'll hyper hout. It could be quite dangerous. So it's 267 00:12:52,720 --> 00:12:55,200 Speaker 1: certainly not of everyone, and hence you know, working with 268 00:12:55,240 --> 00:12:57,880 Speaker 1: a dietitian or endocronologist to really look at your glucose 269 00:12:57,920 --> 00:12:59,719 Speaker 1: and insulin levels and to see if that could be 270 00:12:59,720 --> 00:13:04,000 Speaker 1: the lang reason. And that's I reckon in that Jama study, 271 00:13:04,320 --> 00:13:06,520 Speaker 1: they would have been insulin resistant and that's why they're 272 00:13:06,520 --> 00:13:08,640 Speaker 1: not losing weight on dinex sise because they also need 273 00:13:08,640 --> 00:13:11,520 Speaker 1: that third level, which is a hormone controller to help 274 00:13:11,559 --> 00:13:14,800 Speaker 1: them with that. So it's complicated like anything, but yeah, 275 00:13:14,920 --> 00:13:17,439 Speaker 1: I think it's really interesting and poor Nova nor Disco 276 00:13:17,440 --> 00:13:19,679 Speaker 1: were making it. I just must be running around the 277 00:13:19,679 --> 00:13:21,400 Speaker 1: clock trying to get as much out around the world. 278 00:13:21,520 --> 00:13:24,480 Speaker 1: And I really struggle to understand how anyone in pharmaceuticals 279 00:13:24,520 --> 00:13:26,520 Speaker 1: didn't see this as a it's going to be the 280 00:13:26,520 --> 00:13:29,520 Speaker 1: greatest breakthrough ever. You know, how could you not understand 281 00:13:29,520 --> 00:13:32,320 Speaker 1: the insulin Oh, it acts on insulin. We've got all 282 00:13:32,320 --> 00:13:34,480 Speaker 1: these insulin resistant people around the world. It's going to 283 00:13:34,480 --> 00:13:36,520 Speaker 1: be gangbusters if we market it the right way. I 284 00:13:36,600 --> 00:13:39,120 Speaker 1: just questioned, what's going on there, Like, what were they thinking? 285 00:13:39,160 --> 00:13:41,640 Speaker 1: Of course, it was always going to revolutionize weight management. 286 00:13:41,800 --> 00:13:43,520 Speaker 3: I remember reading something and it came out that it 287 00:13:43,559 --> 00:13:44,880 Speaker 3: wasn't as you said, it's not meant to be a 288 00:13:44,920 --> 00:13:47,079 Speaker 3: weight loss drug. But it wasn't even I don't even 289 00:13:47,120 --> 00:13:49,560 Speaker 3: know if it was designed for insulin resistance. I think 290 00:13:49,600 --> 00:13:52,000 Speaker 3: it was originally designed for something else. And then somebody 291 00:13:52,040 --> 00:13:54,120 Speaker 3: just stumbled upon the fact that it helps people with 292 00:13:54,200 --> 00:13:56,240 Speaker 3: weight loss, and it blew up on TikTok. 293 00:13:56,040 --> 00:13:56,680 Speaker 2: And here we are. 294 00:13:57,360 --> 00:13:59,600 Speaker 1: I just feel, does everyone forget their basic physiology? Then 295 00:13:59,679 --> 00:14:03,160 Speaker 1: number one regulator of glucose metabolism and fat metabolum is insolent. 296 00:14:03,559 --> 00:14:05,360 Speaker 1: If you've got into the resistance, you're not going to 297 00:14:05,400 --> 00:14:07,400 Speaker 1: lose weight like Nova. Nor just give us a call. 298 00:14:07,480 --> 00:14:09,120 Speaker 1: We can do some consulting for you. We could have 299 00:14:09,160 --> 00:14:11,960 Speaker 1: told you many years ago that this was the way forward. 300 00:14:12,040 --> 00:14:14,760 Speaker 1: But they'll catch up with supply, will catch up with demand. 301 00:14:15,040 --> 00:14:16,960 Speaker 1: But you know, land for every client who I have 302 00:14:17,120 --> 00:14:19,840 Speaker 1: on one of these new drugs, I'll have another client 303 00:14:19,840 --> 00:14:22,200 Speaker 1: who doesn't do well on it because they're not compliant 304 00:14:22,200 --> 00:14:24,240 Speaker 1: with lifestyle changes. You know, they don't want to do 305 00:14:24,320 --> 00:14:26,120 Speaker 1: their steps and their exercise, and they don't want to 306 00:14:26,120 --> 00:14:27,680 Speaker 1: get their heart rate up high enough, and they don't 307 00:14:27,680 --> 00:14:29,600 Speaker 1: want to keep their carb controlled all the time. So 308 00:14:30,080 --> 00:14:32,520 Speaker 1: you know, it's not for everyone. It works in conjunction 309 00:14:32,600 --> 00:14:34,520 Speaker 1: with lifestyle change, and we want to be very very 310 00:14:34,560 --> 00:14:37,120 Speaker 1: clear on that. And also when people are losing large 311 00:14:37,120 --> 00:14:40,160 Speaker 1: amounts of eight twenty thirty kilos and not eating a 312 00:14:40,160 --> 00:14:43,040 Speaker 1: whole lot, their nutrition becomes really important. You know, as 313 00:14:43,040 --> 00:14:45,600 Speaker 1: I said to my client who is pre diabetic, you know, 314 00:14:45,800 --> 00:14:48,480 Speaker 1: I now need to keep your car bload at thirty percent, 315 00:14:49,280 --> 00:14:51,480 Speaker 1: which means I need to really be smart with your 316 00:14:51,480 --> 00:14:53,480 Speaker 1: snack choices because I need to get all your nutrition 317 00:14:54,200 --> 00:14:56,200 Speaker 1: in a very small amount of food. So there's a 318 00:14:56,200 --> 00:14:57,880 Speaker 1: real art to that. So, as I said, there's a 319 00:14:57,880 --> 00:14:59,600 Speaker 1: lot to be said for working with a dietitian on 320 00:14:59,600 --> 00:15:02,560 Speaker 1: those very specific dietary outcomes, because if you do it yourself, 321 00:15:02,560 --> 00:15:05,200 Speaker 1: you're often deficient in a number of key nutrients, which 322 00:15:05,240 --> 00:15:06,400 Speaker 1: isn't good for health long term. 323 00:15:06,480 --> 00:15:08,760 Speaker 3: Twenty twenty three is the year that people are actually 324 00:15:08,840 --> 00:15:11,200 Speaker 3: choosing to sign up with dietitians. It's our years easy. 325 00:15:11,320 --> 00:15:13,240 Speaker 1: Well, I think there's plenty of work to go around, 326 00:15:13,320 --> 00:15:14,320 Speaker 1: plenty of work to go around. 327 00:15:14,400 --> 00:15:16,200 Speaker 3: Well, our year is Dietitians. I mean it's the time 328 00:15:16,240 --> 00:15:18,200 Speaker 3: our profession gets to shine. I think I think people 329 00:15:18,360 --> 00:15:19,080 Speaker 3: realized that. 330 00:15:19,040 --> 00:15:20,600 Speaker 1: Oh it is be in conjunction with these new weight 331 00:15:20,640 --> 00:15:22,840 Speaker 1: loss drugs absolutely because they just won't work as well 332 00:15:22,920 --> 00:15:24,800 Speaker 1: unless you're working with a dietsian one hundred percent. 333 00:15:24,880 --> 00:15:26,200 Speaker 2: They waste your money because they're not cheap. 334 00:15:26,280 --> 00:15:28,120 Speaker 3: I think for so long people think, you know, everyone 335 00:15:28,120 --> 00:15:30,240 Speaker 3: eats nutritions easy, I'll do it myself. But I think 336 00:15:30,240 --> 00:15:32,000 Speaker 3: people are coming to realize that there really is an 337 00:15:32,120 --> 00:15:35,000 Speaker 3: art and a science to nutrition and dietitians can you 338 00:15:35,040 --> 00:15:37,080 Speaker 3: know we can work wonders? So give us a buzz. 339 00:15:37,280 --> 00:15:39,800 Speaker 1: Well, it's an investment because the other thing we should say, 340 00:15:40,400 --> 00:15:43,240 Speaker 1: Leanne is that they're not cheap. They're expensive, these medications, 341 00:15:43,280 --> 00:15:44,920 Speaker 1: so you really want to be making sure you're using 342 00:15:44,920 --> 00:15:46,720 Speaker 1: it the right way to maximize any results. 343 00:15:46,720 --> 00:15:50,280 Speaker 3: One dred percent. All right, moving on to lunch box season. 344 00:15:50,640 --> 00:15:53,240 Speaker 3: We are about to go back to school, but you 345 00:15:53,240 --> 00:15:55,200 Speaker 3: know we're big fans of adult lunch boxes as well. 346 00:15:55,240 --> 00:15:57,440 Speaker 3: So you know, I both pack our own adult lunch boxes. 347 00:15:57,920 --> 00:15:59,520 Speaker 3: Me not so much these days I work from home, 348 00:15:59,680 --> 00:16:02,440 Speaker 3: but a big fan of lunch boxes anyway, So we 349 00:16:02,560 --> 00:16:04,800 Speaker 3: wanted to go through some of our best tips and 350 00:16:04,840 --> 00:16:08,440 Speaker 3: tricks for packing a healthy but affordable lunch box, because, 351 00:16:08,480 --> 00:16:12,600 Speaker 3: let's be honest, the grocery prices are insane. At the moment. 352 00:16:12,920 --> 00:16:15,480 Speaker 3: My grocery bill, no joke, has gone up one hundred 353 00:16:15,560 --> 00:16:17,520 Speaker 3: dollars from where it was a year or two ago. 354 00:16:17,680 --> 00:16:19,760 Speaker 3: And it's just David and I and one tiny human. 355 00:16:19,920 --> 00:16:23,800 Speaker 3: Granted she's for a tiny human, she's good eater, she's 356 00:16:23,840 --> 00:16:25,920 Speaker 3: eating a lot of men. But still there's like two 357 00:16:25,920 --> 00:16:28,760 Speaker 3: point twenty five of us in the household, and it's 358 00:16:28,880 --> 00:16:31,080 Speaker 3: just it's it's ridiculous. And I'm like you, I'm very 359 00:16:31,080 --> 00:16:33,960 Speaker 3: budget conscious. I'm a budget queen. I love a good bargain. 360 00:16:34,040 --> 00:16:36,720 Speaker 3: I shop in bog you know, I go between different stores. 361 00:16:36,760 --> 00:16:38,520 Speaker 3: I got audio, I got to the farmer's markets, I 362 00:16:38,520 --> 00:16:40,520 Speaker 3: got to Cohal's. I do all the right things and 363 00:16:40,960 --> 00:16:43,560 Speaker 3: despite that, grocery bills are going through the roof. So 364 00:16:43,880 --> 00:16:46,920 Speaker 3: you know, snacking in general, snacks can be four six 365 00:16:47,040 --> 00:16:49,440 Speaker 3: eight dollars for single packet of snacks. We just need 366 00:16:49,480 --> 00:16:51,400 Speaker 3: to be a little bit smarter when it comes to 367 00:16:51,440 --> 00:16:54,440 Speaker 3: packing our lunch boxes, particularly with school aged kids as well, 368 00:16:54,680 --> 00:16:57,000 Speaker 3: because the more packet fooji gives them the high that's 369 00:16:57,000 --> 00:17:00,320 Speaker 3: going to drive your grocery bill. So let's talk about 370 00:17:00,360 --> 00:17:02,640 Speaker 3: tips for lunch boxes. Are we doing this in more 371 00:17:02,680 --> 00:17:05,040 Speaker 3: an adult focus format or a kid focus format? 372 00:17:05,440 --> 00:17:07,919 Speaker 1: I think it's relevant kind of to both because I 373 00:17:07,960 --> 00:17:11,399 Speaker 1: think that the key areas we're targeting. I think the 374 00:17:11,640 --> 00:17:14,680 Speaker 1: concern I have with lunchboxes for adults and children alike 375 00:17:14,760 --> 00:17:17,399 Speaker 1: is they tend to be carbohydrate heavy. So you know, 376 00:17:17,480 --> 00:17:19,960 Speaker 1: kids at school will have fruits, and it's often fruit 377 00:17:19,960 --> 00:17:21,880 Speaker 1: and veggie break, but it's always more fruit in there 378 00:17:21,880 --> 00:17:24,920 Speaker 1: than veggies. And then they'll have snack food, so bars 379 00:17:24,960 --> 00:17:27,320 Speaker 1: and biscuits and bites, which are the ones we're talking about, 380 00:17:27,400 --> 00:17:29,960 Speaker 1: you know, six eight dollars for these tiny packs of 381 00:17:29,960 --> 00:17:30,320 Speaker 1: them that. 382 00:17:30,280 --> 00:17:31,240 Speaker 2: Barely last the week. 383 00:17:31,760 --> 00:17:33,920 Speaker 1: And then they'll have the sandwiches and the rats, which 384 00:17:33,920 --> 00:17:36,200 Speaker 1: are heavy carb load. And because you can't send things 385 00:17:36,200 --> 00:17:38,480 Speaker 1: like nuts or even meats to school, if we're worried 386 00:17:38,520 --> 00:17:41,119 Speaker 1: about things being fresh. You know, you're in Queensland, it's 387 00:17:41,160 --> 00:17:44,119 Speaker 1: incredibly hot. You know, you're worried about the freshness and 388 00:17:44,119 --> 00:17:46,240 Speaker 1: food safety, so we tend to put plain things like 389 00:17:46,320 --> 00:17:48,960 Speaker 1: veggiemite on the bread. You know, the bulk of that 390 00:17:49,040 --> 00:17:51,520 Speaker 1: is carbohydrate, and the issue of course with that is 391 00:17:51,520 --> 00:17:54,040 Speaker 1: the kids get sort of quick acting fuel through the 392 00:17:54,119 --> 00:17:57,200 Speaker 1: day and then they come home absolutely starving and eat 393 00:17:57,200 --> 00:17:59,200 Speaker 1: you out of house and home right through till dinner time. 394 00:17:59,280 --> 00:18:02,480 Speaker 1: So I think for me that the key focal points 395 00:18:02,480 --> 00:18:04,400 Speaker 1: for both adults and kids is to make sure there's 396 00:18:04,480 --> 00:18:07,560 Speaker 1: enough protein in the lunch box, and the way to 397 00:18:07,680 --> 00:18:11,359 Speaker 1: do that is to focus on, in my experience, some 398 00:18:11,480 --> 00:18:13,439 Speaker 1: kind of snack like a dairy which does have a 399 00:18:13,480 --> 00:18:16,439 Speaker 1: protein base, whether it's cheese or crackers or yogurt, and 400 00:18:16,480 --> 00:18:19,520 Speaker 1: then using ice blocks smartly. I do use flavored milks, 401 00:18:19,520 --> 00:18:22,520 Speaker 1: and I find buying them in bolk can be cost effective. Yes, 402 00:18:22,560 --> 00:18:24,680 Speaker 1: they contain smatted sugars, but at least you're getting the 403 00:18:24,720 --> 00:18:27,840 Speaker 1: calcium in the protein. Or in some cases you can 404 00:18:27,960 --> 00:18:31,320 Speaker 1: use the new protein breads for adults or even wraps 405 00:18:31,320 --> 00:18:33,560 Speaker 1: for kids to try and get a higher proportion of 406 00:18:33,600 --> 00:18:37,639 Speaker 1: protein there. And I think it's being really smart with 407 00:18:37,680 --> 00:18:40,359 Speaker 1: the use of packaged snacks, because you know, if we 408 00:18:40,400 --> 00:18:44,560 Speaker 1: look purely nutritionally at them, leand they're mostly just refined grains. 409 00:18:44,680 --> 00:18:46,679 Speaker 1: There's not much in them. You know, you're paying a 410 00:18:46,760 --> 00:18:49,480 Speaker 1: fortune for puffs of air which don't have many calories. 411 00:18:49,560 --> 00:18:53,640 Speaker 1: So I use them in moderation because I think then 412 00:18:53,680 --> 00:18:55,640 Speaker 1: the kids have them in their lunch box and they 413 00:18:55,760 --> 00:18:57,960 Speaker 1: are you know, fitting in with other kids, and they're 414 00:18:57,960 --> 00:19:00,680 Speaker 1: not feeling like their lunchbox is boring. But I would 415 00:19:00,720 --> 00:19:03,160 Speaker 1: put a maximum of one package snack per lunch box 416 00:19:03,200 --> 00:19:05,720 Speaker 1: and really try and get some decent nutrition going in there, 417 00:19:06,080 --> 00:19:08,760 Speaker 1: whether it's the roasted broad beans, or whether it's sort 418 00:19:08,800 --> 00:19:11,760 Speaker 1: of the whole grain rice crackers or the veggie type 419 00:19:11,840 --> 00:19:15,159 Speaker 1: chips or a whole grain snack bar, or as I 420 00:19:15,240 --> 00:19:17,880 Speaker 1: do with my own kids is stock up when snacks 421 00:19:17,880 --> 00:19:20,240 Speaker 1: are on sale and then use a couple. So between 422 00:19:20,280 --> 00:19:22,760 Speaker 1: the twins, I would split say a bag of pretzels 423 00:19:22,840 --> 00:19:25,359 Speaker 1: or a bag of messy monkeys all the I like 424 00:19:25,440 --> 00:19:27,439 Speaker 1: those ones that will use the veggie bites. I think 425 00:19:27,480 --> 00:19:30,959 Speaker 1: there's like carrot bytes or beetroo bytes and split them 426 00:19:30,960 --> 00:19:33,560 Speaker 1: over too. So really a packet or too last me 427 00:19:33,600 --> 00:19:36,800 Speaker 1: a good couple of weeks, so not wasting it on 428 00:19:37,119 --> 00:19:41,359 Speaker 1: things like you know, mini biscuits and rice crackers and 429 00:19:41,520 --> 00:19:44,000 Speaker 1: rice puffs which have literally nothing in them and they're 430 00:19:44,000 --> 00:19:46,800 Speaker 1: not inexpensive, and I think it's a really good time 431 00:19:46,840 --> 00:19:49,080 Speaker 1: if you do have some time to bait get your bacon, 432 00:19:49,160 --> 00:19:51,399 Speaker 1: because you do mini muffins or banana breads, you can 433 00:19:51,440 --> 00:19:53,440 Speaker 1: freeze them so that you don't throw them and they're 434 00:19:53,440 --> 00:19:56,320 Speaker 1: not wasted and going to be much more cost affordable, 435 00:19:56,359 --> 00:19:58,600 Speaker 1: you know, if you're not using your bananas each week, 436 00:19:58,960 --> 00:20:01,840 Speaker 1: some wholemeal flowers, some plain yogurts, some eggs, you know, 437 00:20:01,840 --> 00:20:04,159 Speaker 1: and you're getting you know, two weeks worth of morning 438 00:20:04,200 --> 00:20:07,720 Speaker 1: teas with that, and like a relatively healthy cake that 439 00:20:07,760 --> 00:20:10,840 Speaker 1: would be a much for me better spend. I think 440 00:20:10,920 --> 00:20:13,719 Speaker 1: leftovers for adults work really well, you know, rather than 441 00:20:13,760 --> 00:20:17,120 Speaker 1: buying lunches, using either the tunas when they're on half 442 00:20:17,119 --> 00:20:20,080 Speaker 1: priced sale it colds or wollies, or cooking up extra 443 00:20:20,280 --> 00:20:23,399 Speaker 1: chicken breast and using that on sandwiches and wraps is 444 00:20:23,440 --> 00:20:25,480 Speaker 1: a really good way of doing it. And for older 445 00:20:25,560 --> 00:20:28,159 Speaker 1: kids loading up on the sandwiches and bread rather than 446 00:20:28,200 --> 00:20:30,520 Speaker 1: putting in more and more snack foods. I see a 447 00:20:30,560 --> 00:20:34,480 Speaker 1: lot of mums of teenagers and the lunch boxes are 448 00:20:34,480 --> 00:20:36,679 Speaker 1: packed full of chips and biscuits because they're trying to 449 00:20:36,680 --> 00:20:39,000 Speaker 1: fill them up. You're much better to put in either 450 00:20:39,080 --> 00:20:42,560 Speaker 1: the thermos of warmer food it keeps warm and a 451 00:20:42,600 --> 00:20:45,840 Speaker 1: couple of sandwiches as opposed to just adding up more 452 00:20:45,880 --> 00:20:47,000 Speaker 1: and more of the snack food. 453 00:20:47,280 --> 00:20:49,640 Speaker 3: Yeah, I agree, And you made an important point where 454 00:20:49,640 --> 00:20:52,240 Speaker 3: it's like those rice spaced puffs and the chips in 455 00:20:52,280 --> 00:20:55,359 Speaker 3: the crackers, you're right, Like I remember someone listening to 456 00:20:55,400 --> 00:20:57,879 Speaker 3: someone once and they called them like flavored air, and 457 00:20:57,920 --> 00:20:59,800 Speaker 3: you're right, like you just have to eat so much 458 00:20:59,800 --> 00:21:02,080 Speaker 3: of them to fill you up. Like I love popcorn, 459 00:21:02,200 --> 00:21:04,399 Speaker 3: but let's be honest, it's not really a filling snack. 460 00:21:04,440 --> 00:21:06,320 Speaker 3: It's got to go with like a couple of boiled 461 00:21:06,320 --> 00:21:08,520 Speaker 3: eggs or a big handful of nuts or something like that. 462 00:21:08,600 --> 00:21:11,640 Speaker 3: So I think focusing less on the package based carbs, 463 00:21:11,680 --> 00:21:14,280 Speaker 3: like you said, not even from a health perspective, but 464 00:21:14,440 --> 00:21:16,840 Speaker 3: just from a fill up your kids, fill up yourself, 465 00:21:16,880 --> 00:21:20,080 Speaker 3: and a budgeting perspective, because these things are expensive, so 466 00:21:20,119 --> 00:21:21,880 Speaker 3: you've got to have a good fat serve in there, 467 00:21:22,040 --> 00:21:24,600 Speaker 3: whether that's some olives, whether it's some avocado, whether it's 468 00:21:24,600 --> 00:21:27,639 Speaker 3: some cheese, whether it's some nuts and nuts are something 469 00:21:27,720 --> 00:21:29,480 Speaker 3: that a lot of people will shy away from from 470 00:21:29,480 --> 00:21:32,760 Speaker 3: a budgeting perspective, but they're so incredibly healthy. There's so 471 00:21:32,840 --> 00:21:35,600 Speaker 3: much good quality research around them, and they do provide 472 00:21:35,640 --> 00:21:38,680 Speaker 3: that satiating factor because they've got the protein, the fiber, 473 00:21:38,840 --> 00:21:41,440 Speaker 3: and the fat, the healthy fats in there as well. 474 00:21:41,480 --> 00:21:43,440 Speaker 3: So I'm a big fan of nuts. Obviously, we can't 475 00:21:43,440 --> 00:21:45,359 Speaker 3: take them to schools and daycares, but if you're an 476 00:21:45,359 --> 00:21:47,520 Speaker 3: adults and you're just going into the workplace, or they're 477 00:21:47,520 --> 00:21:49,560 Speaker 3: really good to fill your kids up on weekends, depending 478 00:21:49,600 --> 00:21:51,200 Speaker 3: on the age. Obviously we're not going to give nuts 479 00:21:51,200 --> 00:21:53,320 Speaker 3: to young children or toddlers. It's quite dangerous from a 480 00:21:53,400 --> 00:21:56,160 Speaker 3: choking perspective, But I think nuts are a really good 481 00:21:56,200 --> 00:21:58,919 Speaker 3: thing to put an adult or teenage lunchboxes going to 482 00:21:58,960 --> 00:22:01,120 Speaker 3: you need that sort of thing, and then looking at, 483 00:22:01,200 --> 00:22:03,240 Speaker 3: as you said, the homemade snacks, but making them in 484 00:22:03,280 --> 00:22:06,680 Speaker 3: mini portions, so making forty eight mini muffins versus six 485 00:22:06,800 --> 00:22:09,640 Speaker 3: or twelve cupcakes in the bigger sizes, so you get 486 00:22:09,680 --> 00:22:12,400 Speaker 3: more out of it. You know, kids learn that that's 487 00:22:12,400 --> 00:22:14,359 Speaker 3: not something that goes in the lunchbox every day. It's 488 00:22:14,359 --> 00:22:16,119 Speaker 3: on a massive slice of banana, but it's not this 489 00:22:16,240 --> 00:22:18,679 Speaker 3: huge chocolate muffin. It's just a mini serving of it 490 00:22:18,680 --> 00:22:20,480 Speaker 3: because it's more like a treat. And then you can 491 00:22:20,480 --> 00:22:23,080 Speaker 3: freeze them so you're not spending, you know, yourself, baking 492 00:22:23,119 --> 00:22:25,200 Speaker 3: two three times a week. You're kind of baking once 493 00:22:25,240 --> 00:22:27,359 Speaker 3: a month, and you're really getting through with it. And 494 00:22:27,359 --> 00:22:30,040 Speaker 3: then the protein option is really really important. Like I 495 00:22:30,080 --> 00:22:32,000 Speaker 3: get that people don't want to put tuna into their 496 00:22:32,040 --> 00:22:34,720 Speaker 3: lunchboxes because it's smelly. Like I never if my mom 497 00:22:34,760 --> 00:22:36,400 Speaker 3: mate gave me tuna when I was at high school, 498 00:22:36,400 --> 00:22:39,280 Speaker 3: I never used to eat it. Everyone would be like, oh, tuna, gross, 499 00:22:39,320 --> 00:22:41,400 Speaker 3: don't eat that. So I'm a big fan of things 500 00:22:41,400 --> 00:22:43,800 Speaker 3: like boiled eggs. I love some Greek yogat. I think 501 00:22:43,880 --> 00:22:46,280 Speaker 3: yogat is just like a staple. Pretty Much every single 502 00:22:46,320 --> 00:22:48,280 Speaker 3: client of mine has yoga at least once, if not 503 00:22:48,320 --> 00:22:50,800 Speaker 3: twice a day unless they specifically say to me I 504 00:22:50,840 --> 00:22:52,600 Speaker 3: hate it or I'm vegan and I won't eat it. 505 00:22:52,600 --> 00:22:54,880 Speaker 3: So I'm like, that's cool. But unless you know, most 506 00:22:54,880 --> 00:22:57,000 Speaker 3: of my clients will have yoga in their lunchbox basically 507 00:22:57,119 --> 00:22:59,520 Speaker 3: daily because it's so filling. We're getting in some great 508 00:22:59,520 --> 00:23:02,120 Speaker 3: protein and also some good calcium as well. I love 509 00:23:02,200 --> 00:23:05,800 Speaker 3: just doing like some turkey and rolling in some lettuce leaves, 510 00:23:05,960 --> 00:23:09,280 Speaker 3: things like little mini kishes. You mentioned the roasted broad 511 00:23:09,320 --> 00:23:11,480 Speaker 3: beans and the chickpeas. You can do them yourself as well. 512 00:23:11,480 --> 00:23:14,400 Speaker 3: Like a tin of home brand chickpeas, what a dollar 513 00:23:14,520 --> 00:23:17,280 Speaker 3: twenty like? Drain it, put it onto a tray, put 514 00:23:17,280 --> 00:23:18,920 Speaker 3: it in the in the oven on low heats. Put 515 00:23:18,960 --> 00:23:20,919 Speaker 3: them in the air fry and put some spices on, 516 00:23:21,119 --> 00:23:24,160 Speaker 3: some garlics, some chili, some smoke paprika. You can really 517 00:23:24,160 --> 00:23:25,680 Speaker 3: do them yourself, and you can get you know, one 518 00:23:25,680 --> 00:23:27,800 Speaker 3: to two weeks worth out of that. You mix a 519 00:23:27,800 --> 00:23:29,679 Speaker 3: few nuts with a bit of roasted chickpeas and a 520 00:23:29,680 --> 00:23:32,159 Speaker 3: couple of pretzels together a little bit of popcorn that 521 00:23:32,320 --> 00:23:34,600 Speaker 3: is so much of a more satiating snack to get 522 00:23:34,640 --> 00:23:36,520 Speaker 3: you through a few hours. And if you just put 523 00:23:36,520 --> 00:23:38,400 Speaker 3: a bag of rice crackers and a bag of popcorn 524 00:23:38,400 --> 00:23:39,160 Speaker 3: into a lunch box. 525 00:23:39,320 --> 00:23:39,560 Speaker 2: True. 526 00:23:39,600 --> 00:23:41,320 Speaker 1: And I think the other trick at home is that 527 00:23:41,440 --> 00:23:43,280 Speaker 1: if anyone who's got small kids, you know, they go 528 00:23:43,320 --> 00:23:45,399 Speaker 1: into the cupboard and they rummage around, and particularly as 529 00:23:45,400 --> 00:23:48,200 Speaker 1: they get teenagers. So I think when you're buying those 530 00:23:48,200 --> 00:23:53,080 Speaker 1: more expensive school snacks to have in some proportions. Only 531 00:23:53,119 --> 00:23:55,240 Speaker 1: get them on their half price and pack them away. 532 00:23:55,520 --> 00:23:57,320 Speaker 1: So when you buy them, you know that you've got 533 00:23:57,359 --> 00:23:59,080 Speaker 1: to supply, but you've got to stock them away because 534 00:23:59,080 --> 00:24:00,840 Speaker 1: otherwise they lead them within a week because they're there. 535 00:24:00,960 --> 00:24:03,919 Speaker 1: It's like anything, it's availability. So keep a separate school 536 00:24:03,960 --> 00:24:06,240 Speaker 1: snack section. Put it in a child, put the lid 537 00:24:06,280 --> 00:24:08,320 Speaker 1: on it. Kids are lazy. They won't go looking really 538 00:24:08,400 --> 00:24:10,639 Speaker 1: until they're cotton on that they're there. So that helps 539 00:24:10,640 --> 00:24:12,600 Speaker 1: a lot the baking on the weekend, as I said, 540 00:24:12,600 --> 00:24:15,200 Speaker 1: because that gives something nice and you know, don't as 541 00:24:15,240 --> 00:24:17,840 Speaker 1: we said, remember little kids in particular, so those early 542 00:24:17,920 --> 00:24:20,320 Speaker 1: primary years, they don't eat a whole lot, so a 543 00:24:20,320 --> 00:24:22,440 Speaker 1: few pieces of something is often more than enough. You 544 00:24:22,440 --> 00:24:25,120 Speaker 1: don't need to put the entire packets in. I think 545 00:24:25,160 --> 00:24:27,600 Speaker 1: you can definitely shop bread a lot cheaper, you know, 546 00:24:27,640 --> 00:24:30,959 Speaker 1: if you're I myself leand like the whole meal for kids, 547 00:24:31,080 --> 00:24:33,440 Speaker 1: I don't tend to opt for the white high fiber. 548 00:24:33,440 --> 00:24:35,200 Speaker 1: I think you better try and get them onto whole meal. 549 00:24:35,640 --> 00:24:38,400 Speaker 1: But you can buy no name whole meal bread for 550 00:24:38,600 --> 00:24:41,200 Speaker 1: half the price of the regular one, so I think 551 00:24:41,240 --> 00:24:44,240 Speaker 1: stocking up on that and using it and keeping it 552 00:24:44,280 --> 00:24:46,960 Speaker 1: in the freezer even and making sandwiches in bulk is 553 00:24:47,000 --> 00:24:48,720 Speaker 1: a much smarter way of doing it because that really 554 00:24:48,800 --> 00:24:51,880 Speaker 1: can add up savings wise, and the same with things 555 00:24:51,920 --> 00:24:54,560 Speaker 1: like fruit and veg. When you're loading up the lunchbox. 556 00:24:54,600 --> 00:24:57,080 Speaker 1: I don't put a whole apple in, or a whole 557 00:24:57,080 --> 00:25:00,440 Speaker 1: bitana even, or even a whole carrot, because the chance 558 00:25:00,480 --> 00:25:02,320 Speaker 1: that they'll eat it is them to none. But if 559 00:25:02,359 --> 00:25:05,000 Speaker 1: you cut one carrot between two into pieces, or cucumber 560 00:25:05,119 --> 00:25:07,280 Speaker 1: or a few baby tomatoes or an apple and squeeze 561 00:25:07,280 --> 00:25:10,040 Speaker 1: some lemon onto it, it will stretch the fresh food 562 00:25:10,040 --> 00:25:11,680 Speaker 1: out as well, and they're more likely to eat cut 563 00:25:11,680 --> 00:25:13,639 Speaker 1: and pieces. Whereas you go to the end of the 564 00:25:13,720 --> 00:25:15,720 Speaker 1: day and there's a squish banana, they haven't even touched it, 565 00:25:15,920 --> 00:25:17,640 Speaker 1: Whereas if you cut it in half, you've got two 566 00:25:17,720 --> 00:25:19,359 Speaker 1: serves out of it and they're more likely to or 567 00:25:19,440 --> 00:25:21,639 Speaker 1: eaten it. So just all those little tricks go a 568 00:25:21,640 --> 00:25:25,000 Speaker 1: long way with food budget. And yeah, and as you 569 00:25:25,040 --> 00:25:27,280 Speaker 1: alluded to, I tend to use the dairy as the 570 00:25:27,280 --> 00:25:30,080 Speaker 1: protein or in older kids, the protein wraps and things 571 00:25:30,080 --> 00:25:32,320 Speaker 1: to bulk it up a little bit there, given that 572 00:25:32,359 --> 00:25:34,320 Speaker 1: it can be a little bit tricky with meats and stuff, 573 00:25:34,320 --> 00:25:36,240 Speaker 1: mind you. My boys tend to have a lean sausage 574 00:25:36,320 --> 00:25:38,000 Speaker 1: or a piece of shitz all left over from dinner. 575 00:25:38,480 --> 00:25:40,320 Speaker 1: But I do put it in a nice block, so 576 00:25:40,600 --> 00:25:43,359 Speaker 1: they're quite easy because they really like that kind of protein. 577 00:25:43,400 --> 00:25:44,840 Speaker 1: And then I can get away with a plain veggie 578 00:25:44,880 --> 00:25:47,480 Speaker 1: might on a whole meal. Then I'll do the fruit veggie, 579 00:25:47,520 --> 00:25:49,040 Speaker 1: use a little bit of snack food, and I always 580 00:25:49,040 --> 00:25:50,600 Speaker 1: put a little treat because I find if they've got 581 00:25:50,640 --> 00:25:52,680 Speaker 1: one little thing, they eat the rest of the healthy 582 00:25:52,720 --> 00:25:54,359 Speaker 1: stuff if they've got one little treat, And that can 583 00:25:54,400 --> 00:25:57,280 Speaker 1: be just a simple leftover chocolate from Christmas or East 584 00:25:57,440 --> 00:26:00,840 Speaker 1: which is one piece, but the bowl of what's going 585 00:26:00,880 --> 00:26:03,520 Speaker 1: in is really good and nutritious and not you know, 586 00:26:03,560 --> 00:26:07,520 Speaker 1: blowing heaps of cash on processed snacks that you know, 587 00:26:07,600 --> 00:26:09,720 Speaker 1: as we said, they're just so expensive for what they are. 588 00:26:09,760 --> 00:26:11,960 Speaker 1: You know, five or six dollars for puff rice or 589 00:26:12,440 --> 00:26:16,439 Speaker 1: biscuits like that are made with refined wheat flour, sugar 590 00:26:16,480 --> 00:26:18,960 Speaker 1: and palm oil, like terrible nutritionally. 591 00:26:19,160 --> 00:26:20,680 Speaker 3: Yeah, And I like the tip for kids as well, 592 00:26:20,720 --> 00:26:23,320 Speaker 3: like adding a little treatin that goes the same for adults. 593 00:26:23,359 --> 00:26:25,359 Speaker 3: I think most of us are just trying to be 594 00:26:25,359 --> 00:26:27,720 Speaker 3: like one hundred percent clean and lean Monday to Friday. 595 00:26:27,760 --> 00:26:30,000 Speaker 3: Then we get to Friday night and we're just blowing out, 596 00:26:30,119 --> 00:26:32,000 Speaker 3: or we get to the nighttime we've been so good 597 00:26:32,040 --> 00:26:34,119 Speaker 3: all day and we're inhaling half a block of chocolate, 598 00:26:34,160 --> 00:26:37,000 Speaker 3: or we're rummaging through the pantry after dinner. Let's be honest, 599 00:26:37,040 --> 00:26:38,919 Speaker 3: we're not hungry because we just say dinner, but we 600 00:26:38,960 --> 00:26:41,000 Speaker 3: feel like we need or we deserve a true or 601 00:26:41,040 --> 00:26:43,480 Speaker 3: we want to reward ourselves after a hard day. So 602 00:26:43,520 --> 00:26:46,159 Speaker 3: I feel like actually adding in a little treat to 603 00:26:46,200 --> 00:26:48,280 Speaker 3: your lunch box is a great idea because we're not 604 00:26:48,320 --> 00:26:50,439 Speaker 3: talking about, you know, half a block of chocolate or anything. 605 00:26:50,560 --> 00:26:52,359 Speaker 3: We're talking about a couple of squares. And for a 606 00:26:52,359 --> 00:26:55,720 Speaker 3: lot of people, that can then make them feel say shiated, 607 00:26:55,800 --> 00:26:57,520 Speaker 3: and make them feel happy and you know they've had 608 00:26:57,520 --> 00:26:59,159 Speaker 3: their kind of treat. They don't feel the need to 609 00:26:59,200 --> 00:27:01,320 Speaker 3: go and blow out after dinner because of that. So 610 00:27:01,359 --> 00:27:03,800 Speaker 3: I'm a big fan of giving adults little treats as well. 611 00:27:03,920 --> 00:27:05,520 Speaker 3: I used to often when I worked at the hospital, 612 00:27:05,600 --> 00:27:07,240 Speaker 3: pack like a little chocolate, whether it was like a 613 00:27:07,280 --> 00:27:10,320 Speaker 3: little Ferrero rochet or a little thing of favorites or something, 614 00:27:10,560 --> 00:27:12,399 Speaker 3: and you can see the difference between I used to 615 00:27:12,440 --> 00:27:14,160 Speaker 3: know so many of the nurses who used to always 616 00:27:14,160 --> 00:27:16,320 Speaker 3: ask me for like diet advice. On the ward, you 617 00:27:16,320 --> 00:27:19,560 Speaker 3: could see that the ones who had a great relationship 618 00:27:19,600 --> 00:27:21,360 Speaker 3: with food and used to do similar things and pack 619 00:27:21,400 --> 00:27:23,280 Speaker 3: themselves a little treat. You know, there'd be a boxes 620 00:27:23,320 --> 00:27:25,439 Speaker 3: of favorites on the ward. They just have one, and 621 00:27:25,480 --> 00:27:27,520 Speaker 3: a dietician would have one. Then you'd see the other 622 00:27:27,600 --> 00:27:30,560 Speaker 3: nurses who are in that kind of restrict, restrict, restrict 623 00:27:30,600 --> 00:27:33,960 Speaker 3: overreat mindset, whether it's six, seven, eight, ten of those 624 00:27:33,960 --> 00:27:36,959 Speaker 3: mini favorites and the one go because they were just like, oh, well, 625 00:27:36,960 --> 00:27:39,120 Speaker 3: I've started now I can't stop. So I'm a big 626 00:27:39,119 --> 00:27:42,320 Speaker 3: fan like you of actually adding in treats regularly so 627 00:27:42,359 --> 00:27:44,440 Speaker 3: that you don't get into that mindset where it's like 628 00:27:44,520 --> 00:27:46,320 Speaker 3: I can't have it, I can't have it on being good, 629 00:27:46,480 --> 00:27:48,200 Speaker 3: and then the minute you start, you're like, oh, I'm bad, 630 00:27:48,240 --> 00:27:49,479 Speaker 3: I'm off track. Let me eat it all. 631 00:27:49,680 --> 00:27:50,080 Speaker 2: Yeah. 632 00:27:50,080 --> 00:27:51,560 Speaker 1: Lots of people are nodding at the thought of that, 633 00:27:51,600 --> 00:27:53,480 Speaker 1: and I will say, just on that note, two things 634 00:27:53,520 --> 00:27:56,440 Speaker 1: sprung to mind. The first is my favorite Preyleine Easter 635 00:27:56,520 --> 00:27:58,680 Speaker 1: eggs are now in the supermarket that are Ferrera or 636 00:27:58,800 --> 00:28:01,719 Speaker 1: shir so expensive that you wouldn't be able to eat 637 00:28:01,760 --> 00:28:03,640 Speaker 1: many of them, let me do you? And number two 638 00:28:03,680 --> 00:28:06,240 Speaker 1: Hot Cross buns are also fantastic for kids, So when 639 00:28:06,320 --> 00:28:08,600 Speaker 1: Willies and Coles do the two for seven dollar packet, 640 00:28:08,640 --> 00:28:11,000 Speaker 1: they freeze really beautifully. You can cut half into the 641 00:28:11,040 --> 00:28:13,800 Speaker 1: lunch box and kids love a cheeky bit of hot 642 00:28:13,800 --> 00:28:15,840 Speaker 1: Cross bun in their lunchbox, so that can be quite 643 00:28:15,840 --> 00:28:20,040 Speaker 1: a smart addition that's relatively inexpensive as well. Alright, Leanne, 644 00:28:20,119 --> 00:28:23,040 Speaker 1: our final segment, moving on from overeating favorite to our 645 00:28:23,080 --> 00:28:26,800 Speaker 1: final segment of the show. A question on hunger and 646 00:28:27,040 --> 00:28:30,040 Speaker 1: what to do if you don't feel it, which is common. 647 00:28:30,080 --> 00:28:32,000 Speaker 1: You know, I had a client earlier today and she 648 00:28:32,040 --> 00:28:33,960 Speaker 1: said to me, she only has a cup of tea 649 00:28:34,000 --> 00:28:35,840 Speaker 1: and a biscuit because she's not hungry for breakfast, and 650 00:28:35,840 --> 00:28:37,960 Speaker 1: she doesn't actually feel hunger until you know, one or 651 00:28:38,000 --> 00:28:42,080 Speaker 1: two o'clock. So why does this happen, Leanne? Why may 652 00:28:42,200 --> 00:28:44,080 Speaker 1: you not be experiencing hunger? 653 00:28:44,520 --> 00:28:47,040 Speaker 3: Yeah, I've had so many clients say it, and I've honestly, 654 00:28:47,040 --> 00:28:49,120 Speaker 3: like hand on hard headed clients say I haven't been 655 00:28:49,200 --> 00:28:51,760 Speaker 3: hungry for fifteen years, and I'm like, why. 656 00:28:51,640 --> 00:28:52,200 Speaker 2: Are you eating? 657 00:28:54,200 --> 00:28:58,440 Speaker 3: Children and babies have this wonderful, like inbuilt ability to 658 00:28:58,520 --> 00:29:01,440 Speaker 3: say I'm full or I've enough, or I'm hungry now, 659 00:29:01,480 --> 00:29:03,360 Speaker 3: Like it's so funny. I look at Mia like she's 660 00:29:03,400 --> 00:29:06,760 Speaker 3: one now, and someday she just like the kid smashes food. 661 00:29:06,760 --> 00:29:09,560 Speaker 3: I'm like, where are you putting that? And other days 662 00:29:09,600 --> 00:29:11,680 Speaker 3: she's just like not interested. You'll pick it up, fling 663 00:29:11,680 --> 00:29:13,920 Speaker 3: it off the high chair, like flinging around the room, 664 00:29:13,960 --> 00:29:15,880 Speaker 3: and I'm like, do you even eat anything? Like what's 665 00:29:15,880 --> 00:29:20,160 Speaker 3: going on? They just have this wonderful in built system 666 00:29:20,200 --> 00:29:22,000 Speaker 3: of being, like they know when they're hungry, they know 667 00:29:22,040 --> 00:29:23,960 Speaker 3: when they're full, and all babies do. 668 00:29:24,040 --> 00:29:24,680 Speaker 2: All kids do. 669 00:29:25,040 --> 00:29:29,120 Speaker 3: And it's somewhere between growing up, whether it's the destructured 670 00:29:29,240 --> 00:29:32,080 Speaker 3: eating times at school, whether it's UNI when a lot 671 00:29:32,080 --> 00:29:34,600 Speaker 3: of us will start to get bombarded by a diet culture, 672 00:29:34,920 --> 00:29:37,600 Speaker 3: whatever it is. By the time we reach adulthood, most 673 00:29:37,600 --> 00:29:40,280 Speaker 3: of us have switched off that ability to know if 674 00:29:40,320 --> 00:29:43,400 Speaker 3: we're truly hungry or not. So we're eating because we 675 00:29:43,520 --> 00:29:46,200 Speaker 3: woke up. Everybody else is having morning tea at work, 676 00:29:46,280 --> 00:29:49,400 Speaker 3: everybody's going for lunch. We're eating it as well. Everybody's 677 00:29:49,760 --> 00:29:52,480 Speaker 3: passing around the office chocolates in the afternoon, we're having them. 678 00:29:52,680 --> 00:29:54,239 Speaker 3: Then we sit down with the family and we all 679 00:29:54,280 --> 00:29:56,880 Speaker 3: have dinner together. So most of us are eating on 680 00:29:56,920 --> 00:30:00,120 Speaker 3: the clock and not eating because we're necessarily hungry. So 681 00:30:00,160 --> 00:30:02,360 Speaker 3: I think the first thing is to really just take 682 00:30:02,400 --> 00:30:05,080 Speaker 3: away all of the snacking, all of the drink. So 683 00:30:05,200 --> 00:30:07,440 Speaker 3: many of us when they say, oh, I'm never really hungry, 684 00:30:07,640 --> 00:30:09,600 Speaker 3: I say, well, what are you drinking? And Susie, it's 685 00:30:09,640 --> 00:30:13,000 Speaker 3: like two or three massive lattes a day, and that's 686 00:30:13,080 --> 00:30:14,960 Speaker 3: like if you're having it on four cream milk, it's 687 00:30:15,000 --> 00:30:18,240 Speaker 3: like five hundred calories just going in through coffees alone. 688 00:30:18,640 --> 00:30:19,960 Speaker 3: And so I think for a lot of us, we're 689 00:30:20,040 --> 00:30:23,080 Speaker 3: drinking our calories. We're having massive cups of teas and 690 00:30:23,120 --> 00:30:26,080 Speaker 3: coffees made of milk, maybe with sugar, maybe with syrup 691 00:30:26,120 --> 00:30:28,840 Speaker 3: in them. You know, we're having juices, we're having smoothies, 692 00:30:28,840 --> 00:30:32,520 Speaker 3: we're having those delicious bubble teas, whatever it might be. 693 00:30:32,560 --> 00:30:34,520 Speaker 3: We've got a lot of calories going in from liquid, 694 00:30:34,640 --> 00:30:37,320 Speaker 3: so that tends to dapen down our hunger a lot 695 00:30:37,360 --> 00:30:39,480 Speaker 3: as well. But I think for most of us it's 696 00:30:39,520 --> 00:30:42,480 Speaker 3: the yoyo darting over time. It's a slow weight gain 697 00:30:42,520 --> 00:30:44,280 Speaker 3: over time, and for some of us it's a bit 698 00:30:44,280 --> 00:30:47,680 Speaker 3: of hormone or even thyroid disruptions as well, which tends 699 00:30:47,760 --> 00:30:50,200 Speaker 3: to turn off that switch for the hunger. So, yes, 700 00:30:50,280 --> 00:30:53,360 Speaker 3: there may be a medical reason why you're not hungry, 701 00:30:53,640 --> 00:30:56,480 Speaker 3: or it may just be a metabolic reason. We're over time, 702 00:30:56,840 --> 00:30:59,800 Speaker 3: you've slowly gained weight, you're not moving as much as normal, 703 00:31:00,200 --> 00:31:04,080 Speaker 3: you're eating too many calories, yet you never actually feel hungry. 704 00:31:04,440 --> 00:31:06,840 Speaker 3: So I sort of like to just scale everything back, 705 00:31:06,840 --> 00:31:08,360 Speaker 3: get rid of all the drinks, get rid of all 706 00:31:08,360 --> 00:31:10,840 Speaker 3: the snacks, and say to my clients, here's three small, 707 00:31:10,880 --> 00:31:13,400 Speaker 3: balanced meals. I want you to eat them, even though 708 00:31:13,440 --> 00:31:15,320 Speaker 3: you're not hungry, but I want you to eat it, 709 00:31:15,480 --> 00:31:18,080 Speaker 3: you know, sometime in the morning, sometime around you know, 710 00:31:18,080 --> 00:31:20,959 Speaker 3: between eleven and three pm, and another meal sometime at 711 00:31:21,000 --> 00:31:23,080 Speaker 3: dinner between sort of four and eight pm when you 712 00:31:23,120 --> 00:31:25,800 Speaker 3: feel like that. And it's amazing when you just like 713 00:31:25,920 --> 00:31:29,280 Speaker 3: scale back the bulk of food that they're having. That hunger. 714 00:31:29,360 --> 00:31:31,080 Speaker 3: It might not return of a night, but over a 715 00:31:31,120 --> 00:31:33,160 Speaker 3: couple of weeks, and then clients will text me and 716 00:31:33,200 --> 00:31:35,200 Speaker 3: they say, oh my goodness, I woke up hungry for 717 00:31:35,200 --> 00:31:37,960 Speaker 3: the first time in ten years, and it's amazing. So 718 00:31:38,000 --> 00:31:40,120 Speaker 3: I think for so many of us, I get it 719 00:31:40,160 --> 00:31:42,800 Speaker 3: that you don't feel hungry, but there's still too much 720 00:31:42,840 --> 00:31:45,560 Speaker 3: food and too many calories going in. And you might think, well, 721 00:31:45,600 --> 00:31:48,040 Speaker 3: I barely eat anything, and that might be true from 722 00:31:48,080 --> 00:31:51,320 Speaker 3: a volume perspective. You're barely eating anything, but you're getting 723 00:31:51,360 --> 00:31:54,400 Speaker 3: those calories in. Whether that's from liquids like wines every 724 00:31:54,520 --> 00:31:57,280 Speaker 3: night or large coffees throughout the day, or whether that's 725 00:31:57,320 --> 00:31:59,479 Speaker 3: just that you're snacking and grazing all days, or a lot 726 00:31:59,480 --> 00:32:02,680 Speaker 3: of us are just snacking versus eating properly balance me 727 00:32:02,800 --> 00:32:05,120 Speaker 3: or so you're having, you know, just a muffin in 728 00:32:05,160 --> 00:32:07,239 Speaker 3: the morning, but you didn't know that muffins like four 729 00:32:07,320 --> 00:32:09,840 Speaker 3: five six hundred calories, or you're having a large coffee 730 00:32:09,880 --> 00:32:12,120 Speaker 3: which is one fifty two hundred calories as well, so 731 00:32:12,400 --> 00:32:15,280 Speaker 3: the calories are going in, yet you're not eating that much. 732 00:32:15,320 --> 00:32:17,200 Speaker 3: So I think if we scale it back and build 733 00:32:17,280 --> 00:32:20,920 Speaker 3: better balanced meals, a lot of times that hunger does 734 00:32:21,080 --> 00:32:23,840 Speaker 3: naturally return over time. So I do want my clients 735 00:32:23,880 --> 00:32:26,000 Speaker 3: to eat. I do want them to tune and listen 736 00:32:26,000 --> 00:32:28,600 Speaker 3: to their hunger and hopefully it returns over time. But 737 00:32:28,680 --> 00:32:31,760 Speaker 3: the combination of upping the exercise tends to bring back 738 00:32:31,840 --> 00:32:33,960 Speaker 3: that hunger as well, because the more you move, the 739 00:32:33,960 --> 00:32:36,520 Speaker 3: more the body tends to need a little bit more fuel. 740 00:32:36,640 --> 00:32:36,920 Speaker 2: Yeah. 741 00:32:36,960 --> 00:32:40,200 Speaker 1: True, And I see it commonly with some hormonal issues 742 00:32:40,200 --> 00:32:43,560 Speaker 1: where people will start and it's also habitual is it 743 00:32:43,600 --> 00:32:45,640 Speaker 1: hormones or is it her bit sual where they basically 744 00:32:45,680 --> 00:32:48,440 Speaker 1: don't eat for several hours and then they overeat all 745 00:32:48,520 --> 00:32:51,480 Speaker 1: night and they don't have a long fast. So it 746 00:32:51,560 --> 00:32:54,200 Speaker 1: presents to me all the time, so that the strategy 747 00:32:54,200 --> 00:32:56,479 Speaker 1: I have for working through it is I want a 748 00:32:56,520 --> 00:32:59,160 Speaker 1: minimum of a twelve hour fast overnight, So I try 749 00:32:59,160 --> 00:33:01,920 Speaker 1: and move that that dinner meal earlyer. It's a bit 750 00:33:01,920 --> 00:33:04,480 Speaker 1: of a reprogramming and try and say right, try and 751 00:33:04,520 --> 00:33:08,440 Speaker 1: have the final calories by seven eight pm. Then if 752 00:33:08,520 --> 00:33:12,000 Speaker 1: you're not hungry within two hours of waking, which means 753 00:33:12,000 --> 00:33:14,280 Speaker 1: if you're up at five by seven or if you're 754 00:33:14,880 --> 00:33:17,600 Speaker 1: up at six or seven by nine, you must have something, 755 00:33:18,040 --> 00:33:19,960 Speaker 1: and just have something small. So it has to be 756 00:33:20,040 --> 00:33:22,520 Speaker 1: a bit of protein and a bit of carbohydrate. And 757 00:33:22,720 --> 00:33:25,200 Speaker 1: if you're a coffee replacer, so if you're someone who 758 00:33:25,200 --> 00:33:27,640 Speaker 1: does the latte, the cappuccino, and then reckons you don't 759 00:33:27,680 --> 00:33:30,760 Speaker 1: feel hungry. I want you to actually eat a proper breakfast, 760 00:33:30,840 --> 00:33:33,040 Speaker 1: So have the latte or cappuccina, but you must have 761 00:33:33,120 --> 00:33:35,760 Speaker 1: it with a slice of toast and protein or some 762 00:33:35,920 --> 00:33:38,520 Speaker 1: plain yogurt and berries to actually make that a small 763 00:33:38,560 --> 00:33:41,440 Speaker 1: meal at three hundred calories. And then I guarantee you 764 00:33:41,480 --> 00:33:44,080 Speaker 1: by eleven twelve you'll notice that gurgling this stomach. So 765 00:33:44,480 --> 00:33:46,520 Speaker 1: in some cases it may be feeding a little bit more. 766 00:33:46,960 --> 00:33:50,040 Speaker 1: In some cases it may be actually forcing something in 767 00:33:50,120 --> 00:33:53,360 Speaker 1: to get you moving, but that would be the premise. 768 00:33:53,400 --> 00:33:55,760 Speaker 1: And of course try and lighten the overnight because by 769 00:33:55,800 --> 00:33:58,320 Speaker 1: the time you have the afternoon snacks, plus the glass 770 00:33:58,360 --> 00:34:00,440 Speaker 1: and wine, plus the dinner, plus the tree eat plus 771 00:34:00,440 --> 00:34:03,080 Speaker 1: the dessert. You know, sometimes people are eating six eight 772 00:34:03,400 --> 00:34:06,000 Speaker 1: thousand calories. That's why you're not working out hungry. I 773 00:34:06,000 --> 00:34:08,000 Speaker 1: promise you cut it back to a three four hundred 774 00:34:08,040 --> 00:34:10,719 Speaker 1: calorie meal and be quite strict on that. You'll notice 775 00:34:10,760 --> 00:34:13,240 Speaker 1: the difference twelve hours later. So there's a few easy 776 00:34:13,239 --> 00:34:16,799 Speaker 1: steps that can easily reprogram it. But you're right, if 777 00:34:16,840 --> 00:34:18,279 Speaker 1: you're not losing weight and you're not hungry in the 778 00:34:18,280 --> 00:34:20,200 Speaker 1: morning and not eating until late in the day. It 779 00:34:20,320 --> 00:34:22,959 Speaker 1: certainly needs some work to get you burning because we're 780 00:34:22,960 --> 00:34:26,319 Speaker 1: programming on a circadian rhythm and hunger is a sign 781 00:34:26,360 --> 00:34:28,360 Speaker 1: that you're burning your food. So no hunger is not 782 00:34:28,400 --> 00:34:29,839 Speaker 1: a good sign and we need to work on it 783 00:34:29,960 --> 00:34:31,759 Speaker 1: absolutely well. That brings us to the end of the 784 00:34:31,840 --> 00:34:34,600 Speaker 1: Nutrition Couch for another Sundaily, and if you haven't done so, 785 00:34:34,640 --> 00:34:36,520 Speaker 1: please tell all your friends about us, so our numbers 786 00:34:36,560 --> 00:34:38,479 Speaker 1: continue to grow and we keep being able to bring 787 00:34:38,520 --> 00:34:41,840 Speaker 1: you this content each week and of course each Wednesday when. 788 00:34:41,719 --> 00:34:42,720 Speaker 2: We have our product review. 789 00:34:43,160 --> 00:34:46,439 Speaker 1: We still have our recordings available on Hormones, gut health, 790 00:34:46,440 --> 00:34:49,120 Speaker 1: and fact loss, as well as our brand new Supermarket 791 00:34:49,120 --> 00:34:52,920 Speaker 1: Guide which goes through our current product favorites that are 792 00:34:52,920 --> 00:34:56,040 Speaker 1: available at the supermarket and that's available on the Nutritioncouch 793 00:34:56,040 --> 00:34:58,440 Speaker 1: dot com and can I reveal here we're working on 794 00:34:58,480 --> 00:35:00,800 Speaker 1: a new one of these leand a little. 795 00:35:00,640 --> 00:35:03,160 Speaker 2: Bit teaser you can very exciting. 796 00:35:03,600 --> 00:35:07,440 Speaker 1: We had so many people enjoy our Supermarket Product Guide 797 00:35:07,480 --> 00:35:09,479 Speaker 1: and it's still selling really well, so we know people 798 00:35:09,480 --> 00:35:12,240 Speaker 1: love this content that we are working on another cheeky 799 00:35:12,280 --> 00:35:14,319 Speaker 1: one which will be out in a few weeks time, 800 00:35:15,000 --> 00:35:16,160 Speaker 1: and we'll let you have a little bit of a 801 00:35:16,200 --> 00:35:18,680 Speaker 1: think about what that might be. I don't think we 802 00:35:18,680 --> 00:35:22,200 Speaker 1: should say what it is, but we've got a new 803 00:35:22,239 --> 00:35:24,400 Speaker 1: book in the works that we'll make. 804 00:35:24,280 --> 00:35:26,280 Speaker 2: Eating a little bit easier. 805 00:35:25,880 --> 00:35:27,600 Speaker 3: Getting delicious food a little bit easier. 806 00:35:27,680 --> 00:35:30,480 Speaker 1: So watch this space and have a great week. 807 00:35:30,520 --> 00:35:31,560 Speaker 2: We will see you on Wednesday. 808 00:35:31,640 --> 00:35:44,560 Speaker 3: Hot to you guys next week.