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