1 00:00:00,440 --> 00:00:02,920 Speaker 1: Can you remember the last time you felt hungry? I 2 00:00:03,000 --> 00:00:06,800 Speaker 1: mean really hungry. Often we find ourselves eating because it's 3 00:00:06,840 --> 00:00:09,600 Speaker 1: meal time or because someone else is eating, all because 4 00:00:09,640 --> 00:00:12,719 Speaker 1: we're tired, we're bored, we're stressed. So today on the 5 00:00:12,800 --> 00:00:15,880 Speaker 1: Nutrition Couch, we talk all things hunger and how to 6 00:00:15,920 --> 00:00:19,200 Speaker 1: become reunited with your hunger, especially if it's been a 7 00:00:19,200 --> 00:00:22,159 Speaker 1: while since you've experienced it. Hi, I'm Leanne Warden and 8 00:00:22,200 --> 00:00:24,480 Speaker 1: I'm Susie Burrow, and as two of us strays leading 9 00:00:24,520 --> 00:00:27,760 Speaker 1: dietitians who specialize in evidence face nuitiation, we bring you 10 00:00:27,880 --> 00:00:30,880 Speaker 1: The Nutrition Couch, a biweekly chat on everything that is 11 00:00:31,000 --> 00:00:34,120 Speaker 1: new in the world of food, darts and nutrition, as 12 00:00:34,120 --> 00:00:37,159 Speaker 1: well as hunger. On today's episode, we discussed breakfast or 13 00:00:37,159 --> 00:00:39,960 Speaker 1: more specifically, when should we be eating it? And our 14 00:00:39,960 --> 00:00:42,159 Speaker 1: listener question of the week is I'm eating out and 15 00:00:42,280 --> 00:00:45,680 Speaker 1: keeping your goals on track. So, Susie, it is holiday 16 00:00:45,680 --> 00:00:48,199 Speaker 1: time for the twins. What are your plans for this 17 00:00:48,280 --> 00:00:49,120 Speaker 1: holiday period? 18 00:00:49,800 --> 00:00:52,720 Speaker 2: I am counting down, Leanne, I cannot wait to get 19 00:00:52,800 --> 00:00:55,560 Speaker 2: out of here. We are going up to Darwin to 20 00:00:55,640 --> 00:00:59,040 Speaker 2: get some sun. Literally, I just looked at the furthest 21 00:00:59,040 --> 00:01:01,880 Speaker 2: place north we could get to with a holiday vibe, 22 00:01:02,080 --> 00:01:04,479 Speaker 2: and off we're going. The twins will be excited about 23 00:01:04,480 --> 00:01:06,679 Speaker 2: crocodiles and I'll just be happy to be hopefully in 24 00:01:06,920 --> 00:01:09,640 Speaker 2: slightly warmer temperatures. We're going to head down to the 25 00:01:09,640 --> 00:01:13,400 Speaker 2: Gold Coast, because that's what families do, isn't it. Maybe 26 00:01:13,440 --> 00:01:15,520 Speaker 2: you'll come and have a little visit, do some food 27 00:01:15,600 --> 00:01:19,000 Speaker 2: snaps in a nice light apartment, which I currently can't 28 00:01:19,040 --> 00:01:22,520 Speaker 2: do in my rentals, wine together, and then we're going 29 00:01:22,520 --> 00:01:25,479 Speaker 2: to take the kids skiing. Actually, we've got an opportunity 30 00:01:25,480 --> 00:01:27,039 Speaker 2: friends of ours. I've got a place down at the 31 00:01:27,040 --> 00:01:28,800 Speaker 2: snow so I'm going to pop them into ski school 32 00:01:28,800 --> 00:01:31,080 Speaker 2: and see if they like it. So I'm basically taking 33 00:01:31,120 --> 00:01:34,280 Speaker 2: every opportunity to be away from home for as long 34 00:01:34,319 --> 00:01:36,840 Speaker 2: as possible because that's that time of year. We need 35 00:01:36,880 --> 00:01:38,800 Speaker 2: a little revive, don't we. 36 00:01:39,040 --> 00:01:41,040 Speaker 1: This sounds like it's action packed holiday. It's much more 37 00:01:41,040 --> 00:01:42,920 Speaker 1: exciting than what we're doing. I didn't even realize it 38 00:01:42,959 --> 00:01:43,639 Speaker 1: was school holidays. 39 00:01:43,680 --> 00:01:45,840 Speaker 2: To be honest, enjoy the time because once me it 40 00:01:45,880 --> 00:01:48,240 Speaker 2: gets to school in preschool, like you hang out for 41 00:01:48,280 --> 00:01:51,120 Speaker 2: these holidays because the weeks are so intense with the 42 00:01:51,160 --> 00:01:53,720 Speaker 2: schedule and the sports activities and the after school and 43 00:01:53,760 --> 00:01:56,040 Speaker 2: the packing lunches. I never thought I would look forward 44 00:01:56,040 --> 00:01:58,600 Speaker 2: to school holidays the way I do. So enjoy these 45 00:01:58,640 --> 00:02:01,200 Speaker 2: few years where you don't have all those commitments, because 46 00:02:01,320 --> 00:02:03,600 Speaker 2: very soon in your life will be very, very. 47 00:02:03,400 --> 00:02:05,320 Speaker 1: Full, I will. And it does sound like you were 48 00:02:05,320 --> 00:02:08,519 Speaker 1: making the maximum opportunity of every single day in your holidays. 49 00:02:09,040 --> 00:02:11,000 Speaker 1: I'm excited to see how the boys like ski school 50 00:02:11,280 --> 00:02:14,560 Speaker 1: and true Now. An interesting piece across our deaths this week, Susy, 51 00:02:14,760 --> 00:02:16,840 Speaker 1: and it was an article that did catch our attention 52 00:02:17,000 --> 00:02:19,280 Speaker 1: for a couple of reasons. But it was really on breakfast. 53 00:02:19,360 --> 00:02:20,880 Speaker 1: And I know that we've talked a little bit about 54 00:02:20,919 --> 00:02:23,200 Speaker 1: fasting and breakfast and that sort of thing before, but 55 00:02:23,280 --> 00:02:25,160 Speaker 1: I thought it was a sort of an important time 56 00:02:25,200 --> 00:02:27,000 Speaker 1: to have another discussion because there are a couple of 57 00:02:27,040 --> 00:02:29,760 Speaker 1: what we would call big hit you know, scientists and 58 00:02:29,760 --> 00:02:32,800 Speaker 1: neuroscientists weighing in on this topic. So the article was 59 00:02:32,880 --> 00:02:35,840 Speaker 1: essentially talking about what the best time to eat breakfast 60 00:02:35,960 --> 00:02:38,560 Speaker 1: is for weight loss according to experts. And the funny 61 00:02:38,560 --> 00:02:40,519 Speaker 1: thing I found about when I read this article, Susie, 62 00:02:40,560 --> 00:02:43,720 Speaker 1: is that there's no dietitian or nutritions quoted in this article, 63 00:02:43,960 --> 00:02:46,280 Speaker 1: despite the fact that we're actually talking about breakfast and food. 64 00:02:46,480 --> 00:02:50,920 Speaker 1: So it was really referencing scientists and a neuroscientist, so 65 00:02:51,280 --> 00:02:54,160 Speaker 1: essentially the top scientists that they had, who is a 66 00:02:54,639 --> 00:02:58,720 Speaker 1: professor of genetic epidemiology at King's College in London, suggested 67 00:02:58,800 --> 00:03:01,200 Speaker 1: the best time to eat breakfast eleven am, and that 68 00:03:01,240 --> 00:03:02,720 Speaker 1: was sort of the headline and the first thing that 69 00:03:02,760 --> 00:03:04,680 Speaker 1: I've read. And I thought, well, that's interesting, that's quite 70 00:03:04,680 --> 00:03:06,120 Speaker 1: you know, that's quite late for a lot of people. 71 00:03:06,160 --> 00:03:07,360 Speaker 1: I know, I have a lot of clients who eat 72 00:03:07,360 --> 00:03:10,000 Speaker 1: breakfast at six am, seven am, maybe you know, quite 73 00:03:10,000 --> 00:03:12,440 Speaker 1: a late breakfast at eight or nine, but eleven am seems, 74 00:03:12,600 --> 00:03:14,160 Speaker 1: you know, it seems pretty late for breakfast. And I 75 00:03:14,200 --> 00:03:16,400 Speaker 1: thought to myself, oh, I wonder what the evidence of 76 00:03:16,440 --> 00:03:18,760 Speaker 1: the research is behind that. And it was essentially just 77 00:03:18,800 --> 00:03:21,200 Speaker 1: his opinion based on the fact that he thought people 78 00:03:21,200 --> 00:03:24,120 Speaker 1: should be doing a fourteen hour fasting period. So eleven 79 00:03:24,160 --> 00:03:27,280 Speaker 1: am didn't have much, I guess science to support it. 80 00:03:27,280 --> 00:03:29,400 Speaker 1: It was essentially just based on this principle that he 81 00:03:29,440 --> 00:03:31,920 Speaker 1: thought everyone should be fasting for fourteen hours, and the 82 00:03:31,960 --> 00:03:34,160 Speaker 1: eleven am breakfast came from the fact that most people 83 00:03:34,160 --> 00:03:36,320 Speaker 1: eat dinner a little bit later and then the second 84 00:03:36,320 --> 00:03:39,040 Speaker 1: expert weighed in on this article. She was a world 85 00:03:39,080 --> 00:03:42,080 Speaker 1: renowned brain surgeon and neuroscientist, and she was sort of 86 00:03:42,120 --> 00:03:44,960 Speaker 1: saying that, actually, you know, there's a host of psychological 87 00:03:44,960 --> 00:03:47,600 Speaker 1: benefits to skipping breakfast every now and then. And she 88 00:03:47,720 --> 00:03:50,200 Speaker 1: quoted that the brain is a hybrid vehicle, and this 89 00:03:50,320 --> 00:03:53,080 Speaker 1: concept of intimate and fasting has been proven to have 90 00:03:53,120 --> 00:03:56,720 Speaker 1: psychologically clarifying effects on the brain and on energy level. 91 00:03:56,840 --> 00:03:58,880 Speaker 1: So we do know that there are some benefits for 92 00:03:58,960 --> 00:04:01,520 Speaker 1: intimate and fasting, But I just don't know if the 93 00:04:01,680 --> 00:04:05,560 Speaker 1: pros of pushing breakfast out that far for the standard 94 00:04:05,600 --> 00:04:09,240 Speaker 1: or the average person are going to outweigh the comms 95 00:04:09,240 --> 00:04:11,240 Speaker 1: of actually doing that. So I don't know if a 96 00:04:11,240 --> 00:04:14,520 Speaker 1: lot of people actually experience this, you know, brain clarity 97 00:04:14,560 --> 00:04:17,360 Speaker 1: and you know, more energy levels and that sort of 98 00:04:17,400 --> 00:04:19,440 Speaker 1: thing by actually pushing breakfast out that long. I know 99 00:04:19,520 --> 00:04:21,120 Speaker 1: it works for some people, but I'm not sure that 100 00:04:21,120 --> 00:04:24,120 Speaker 1: it's something that we can just blankly say that everybody 101 00:04:24,160 --> 00:04:26,279 Speaker 1: shouldn't eat breakfast at eleven am. How do you feel 102 00:04:26,279 --> 00:04:28,920 Speaker 1: about the breakfast issue and the timing issue. 103 00:04:29,120 --> 00:04:31,480 Speaker 2: It really piqued my interest because I thought just any 104 00:04:31,600 --> 00:04:35,680 Speaker 2: discussion about breakfast is of interest to so many people 105 00:04:35,720 --> 00:04:37,960 Speaker 2: because we're thinking what time should you have it, do 106 00:04:38,080 --> 00:04:40,039 Speaker 2: you skip it? What should you have? Should you skip 107 00:04:40,120 --> 00:04:42,479 Speaker 2: the carbs, should you add the protein? So I thought 108 00:04:42,560 --> 00:04:45,320 Speaker 2: it lends itself to a really good discussion about breakfast 109 00:04:45,320 --> 00:04:45,880 Speaker 2: in general. 110 00:04:46,240 --> 00:04:46,560 Speaker 1: Now. 111 00:04:47,000 --> 00:04:51,240 Speaker 2: I think that we do know there's benefits too fasting 112 00:04:51,920 --> 00:04:55,360 Speaker 2: at certain times, but when people make these blanket statements 113 00:04:55,400 --> 00:04:58,000 Speaker 2: about every single person, I'm always a bit sussed, and 114 00:04:58,040 --> 00:05:01,719 Speaker 2: I'm certainly a bit suss about it when it's researchers 115 00:05:01,720 --> 00:05:06,279 Speaker 2: and academics versus clinicians, because there's certain people that fasting 116 00:05:06,320 --> 00:05:09,720 Speaker 2: can benefit, and there's certain people that over time it 117 00:05:09,760 --> 00:05:13,480 Speaker 2: can have more negative effects than benefits. So I'm just 118 00:05:13,480 --> 00:05:17,599 Speaker 2: thinking of one of the clients I saw recently, very fit, healthy, 119 00:05:17,760 --> 00:05:23,479 Speaker 2: active client of mind, who was regularly fasting through hunger 120 00:05:23,520 --> 00:05:28,919 Speaker 2: in the morning to reap the anti aging slash proposed 121 00:05:28,960 --> 00:05:32,920 Speaker 2: metabolic benefits. And what it happened was she just wasn't 122 00:05:32,920 --> 00:05:36,840 Speaker 2: feeling great. She certainly was constipated because when we delay 123 00:05:36,920 --> 00:05:39,120 Speaker 2: or eliminate breakfast foods, you tend to have a much 124 00:05:39,160 --> 00:05:41,599 Speaker 2: lower intake of dietary fiber because whether you're not having 125 00:05:41,600 --> 00:05:45,000 Speaker 2: breakfast cereal or whole grain breads through that meal, and 126 00:05:45,080 --> 00:05:48,839 Speaker 2: I believe that for fit active people that can reduce 127 00:05:48,880 --> 00:05:51,240 Speaker 2: metabolic rate over time. If the body needs to feed, 128 00:05:51,279 --> 00:05:53,279 Speaker 2: and particularly for those who are training in the morning, 129 00:05:53,839 --> 00:05:56,839 Speaker 2: not even to fall athletes, but even people who just 130 00:05:56,880 --> 00:05:59,080 Speaker 2: go to the gym, you know that muscle does need 131 00:05:59,080 --> 00:06:02,200 Speaker 2: a readily available apply of glucose. And after an overnight fast, 132 00:06:02,760 --> 00:06:05,640 Speaker 2: you know there's warrants to fuel again. So first of all, 133 00:06:05,640 --> 00:06:07,919 Speaker 2: I don't like the blanket statement that everyone should do it. 134 00:06:07,960 --> 00:06:10,800 Speaker 2: I think there's very different circumstances. I think we know 135 00:06:11,080 --> 00:06:14,000 Speaker 2: from the gut health research that it's roughly about twelve 136 00:06:14,040 --> 00:06:17,479 Speaker 2: hours without food in the digestive system. There's benefits for 137 00:06:17,520 --> 00:06:21,040 Speaker 2: the gut microbiome that's well documented, and that's you know, 138 00:06:21,080 --> 00:06:23,320 Speaker 2: if you finish eating dinner at seven or eight, So 139 00:06:23,360 --> 00:06:26,039 Speaker 2: you know that's reasonable. That's a twelve hour fast, you know, 140 00:06:26,120 --> 00:06:28,040 Speaker 2: I think to be pushing it for the sake of 141 00:06:28,120 --> 00:06:34,240 Speaker 2: theoretical nutrition or potential genetic benefits. I just think if 142 00:06:34,279 --> 00:06:37,960 Speaker 2: these blanket statements are really not helpful to people on 143 00:06:38,000 --> 00:06:41,080 Speaker 2: the whole, because what I'm always trying to do with 144 00:06:41,120 --> 00:06:42,880 Speaker 2: my clients is get them back and we're going to 145 00:06:42,880 --> 00:06:44,920 Speaker 2: talk about hunger in a minute, but get them back 146 00:06:44,920 --> 00:06:47,120 Speaker 2: in touch with hunger. And to me to tell someone 147 00:06:47,160 --> 00:06:49,719 Speaker 2: not to eat if they're genuinely hungry in the morning 148 00:06:50,240 --> 00:06:53,400 Speaker 2: goes against everything we know about metabolic rate and circadian rhythm. 149 00:06:53,800 --> 00:06:57,200 Speaker 2: So I think that breakfast is really really important in 150 00:06:57,240 --> 00:06:59,800 Speaker 2: the sense that it breaks the fast, it sets people 151 00:06:59,880 --> 00:07:02,480 Speaker 2: up for a strong day nutritionally, it's giving them a 152 00:07:02,560 --> 00:07:06,640 Speaker 2: huge number of key nutrients, including dietary fiber, good quality carbohydrates, 153 00:07:07,000 --> 00:07:09,479 Speaker 2: protein ideally for fullness, as well as a range of 154 00:07:09,480 --> 00:07:12,360 Speaker 2: micronutrients things like our big group vitamins, which are crucial 155 00:07:12,400 --> 00:07:15,720 Speaker 2: for metabolic range. And so there's far more benefits from 156 00:07:15,720 --> 00:07:18,760 Speaker 2: a well balanced breakfast than say delaying the first meal 157 00:07:18,840 --> 00:07:21,800 Speaker 2: of the day by an hour or two for theoretical reason. 158 00:07:22,280 --> 00:07:26,720 Speaker 2: And my understanding of fasting overall is that there's benefits 159 00:07:26,720 --> 00:07:30,880 Speaker 2: to having low calorie days or low calorie times, but 160 00:07:31,000 --> 00:07:33,760 Speaker 2: you don't get a better and better effect from starving 161 00:07:33,760 --> 00:07:38,000 Speaker 2: yourself NonStop. You know these I hear quite frequently people 162 00:07:38,040 --> 00:07:40,040 Speaker 2: coming and they've done it twenty one day fast, or 163 00:07:40,040 --> 00:07:43,520 Speaker 2: they've done it, you know these extended fast Now, remember 164 00:07:43,560 --> 00:07:47,200 Speaker 2: the researcher old intermittent fasting has come from low calorie days, 165 00:07:47,280 --> 00:07:51,960 Speaker 2: but also even just twenty five percent reductions in calorie intake, 166 00:07:52,480 --> 00:07:55,920 Speaker 2: there's no extra benefit from continuing these fast for long 167 00:07:55,960 --> 00:07:58,360 Speaker 2: periods of time. And so I think that there's the 168 00:07:58,440 --> 00:08:00,480 Speaker 2: danger in that in thinking a little bit good and 169 00:08:00,520 --> 00:08:03,920 Speaker 2: more is better, because most people that we work with 170 00:08:04,080 --> 00:08:08,080 Speaker 2: or are talking to are busy, active people. They're working out, 171 00:08:08,120 --> 00:08:11,640 Speaker 2: they've got families, they've got big energy demands, and they 172 00:08:11,760 --> 00:08:14,280 Speaker 2: you know, are going to benefit from having a nutritious 173 00:08:14,280 --> 00:08:17,360 Speaker 2: start to the day. That ticks a lot of nutrient boxes. 174 00:08:17,440 --> 00:08:20,600 Speaker 2: Because in my experience, land people who don't eat in 175 00:08:20,640 --> 00:08:23,640 Speaker 2: the morning or even delay it to that late morning 176 00:08:23,720 --> 00:08:26,480 Speaker 2: hung and you know, avoid hunger and don't eat until lunchtime, 177 00:08:26,840 --> 00:08:28,960 Speaker 2: they end up overeating throughout the rest of the day. 178 00:08:29,000 --> 00:08:32,400 Speaker 2: There's a rebound effect and they over consume calories through 179 00:08:32,440 --> 00:08:35,200 Speaker 2: the afternoon and evening. And that's the exact opposite to 180 00:08:35,240 --> 00:08:37,480 Speaker 2: what I'm wanting most of my clients to do, which 181 00:08:37,520 --> 00:08:40,400 Speaker 2: is to keep the evenings light and fuel when their 182 00:08:40,440 --> 00:08:43,800 Speaker 2: body needs that energy. So, you know, let's not forget 183 00:08:43,880 --> 00:08:47,960 Speaker 2: how nutritious and how many key nutrients are offered by 184 00:08:47,960 --> 00:08:50,840 Speaker 2: that breakfast meal. And another headline actually that we will 185 00:08:50,880 --> 00:08:53,320 Speaker 2: cover in an upcoming episode is the huge increase in 186 00:08:53,440 --> 00:08:56,719 Speaker 2: the rate of bower cancer in young people. Now, digestive 187 00:08:56,720 --> 00:09:00,120 Speaker 2: health is heavily dependent on a high fiber intake. I'm 188 00:09:00,120 --> 00:09:02,960 Speaker 2: telling a lot of people or they're hearing of these 189 00:09:03,000 --> 00:09:06,280 Speaker 2: headlines and they're cutting out their breakfast for this reason alone. 190 00:09:06,280 --> 00:09:07,880 Speaker 2: And they're getting rid of their whole grain toast, and 191 00:09:07,920 --> 00:09:10,920 Speaker 2: they're getting rid of their whole grain breakfast cereal. You know, 192 00:09:11,040 --> 00:09:13,319 Speaker 2: that's not a smart choice for digestive health. And bow 193 00:09:13,440 --> 00:09:17,400 Speaker 2: cancer is our highest rate of cancering young people. So 194 00:09:17,640 --> 00:09:21,520 Speaker 2: let's not forget how important breakfast can be to introduce 195 00:09:21,679 --> 00:09:23,960 Speaker 2: the nutrients that we need to keep our guts healthy. 196 00:09:24,320 --> 00:09:26,320 Speaker 2: So I'm a big fan for the right type of 197 00:09:26,320 --> 00:09:29,560 Speaker 2: breakfast at a time that you're hungry, rather than in 198 00:09:29,679 --> 00:09:32,760 Speaker 2: theory trying to fast because you may have metabolic and 199 00:09:32,880 --> 00:09:34,079 Speaker 2: cellular health benefits. 200 00:09:34,840 --> 00:09:36,320 Speaker 1: And I think it's really interesting. And I was just 201 00:09:36,360 --> 00:09:38,800 Speaker 1: having a further read of the article, Susie, and what 202 00:09:38,840 --> 00:09:41,520 Speaker 1: I find really fascinating is the headline of it was 203 00:09:41,679 --> 00:09:44,120 Speaker 1: best time to eat breakfast for weight loss according to 204 00:09:44,160 --> 00:09:46,439 Speaker 1: an expert, And I love that they've called the experts 205 00:09:46,480 --> 00:09:48,000 Speaker 1: people who have nothing to do with the field of 206 00:09:48,080 --> 00:09:50,280 Speaker 1: nutrition and dietects. For one, and I liked that the 207 00:09:50,360 --> 00:09:52,360 Speaker 1: article is really talking about the best time to eat 208 00:09:52,360 --> 00:09:54,840 Speaker 1: breakfast for weight loss. Yet the two experts that they 209 00:09:54,960 --> 00:09:57,880 Speaker 1: brought on have been talking about fasting and the benefits 210 00:09:57,920 --> 00:09:59,560 Speaker 1: of that from a sort of a Sailor and a 211 00:09:59,640 --> 00:10:02,400 Speaker 1: Ganette experience. Is not Actually the quotes that they've given 212 00:10:02,600 --> 00:10:04,439 Speaker 1: and the research so that they've given as part of 213 00:10:04,480 --> 00:10:06,520 Speaker 1: this article actually has nothing to do with weight loss, 214 00:10:06,600 --> 00:10:08,720 Speaker 1: because what we do know from the research is that 215 00:10:08,760 --> 00:10:12,760 Speaker 1: intimate and fasting is no better than a calorie control diet. 216 00:10:12,760 --> 00:10:15,520 Speaker 1: There's nothing magical about intimate and fasting. It's purely the 217 00:10:15,520 --> 00:10:17,760 Speaker 1: fact that you are skipping a meal, therefore you were 218 00:10:17,800 --> 00:10:20,240 Speaker 1: eating less calories. And both of the two experts of 219 00:10:20,240 --> 00:10:23,520 Speaker 1: their quoting, we're really talking about the physiological effects and 220 00:10:23,559 --> 00:10:26,160 Speaker 1: the clarifying effects on the body and the brain and 221 00:10:26,200 --> 00:10:30,040 Speaker 1: the extended periods in terms of sailor turnover and renewal. 222 00:10:30,320 --> 00:10:33,400 Speaker 1: We know that absolutely intimate and fasting does have those effects, 223 00:10:33,480 --> 00:10:35,120 Speaker 1: but that has nothing to do with weight loss. And 224 00:10:35,120 --> 00:10:37,000 Speaker 1: that's what I find very interesting about this article. So 225 00:10:37,040 --> 00:10:39,559 Speaker 1: I think it's more of that kind of clickbait headline. 226 00:10:39,600 --> 00:10:41,160 Speaker 1: And I think that the fact that the whole article 227 00:10:41,200 --> 00:10:42,840 Speaker 1: is based on the fact that you should eatreakfast at 228 00:10:42,840 --> 00:10:46,000 Speaker 1: eleven am, I'm calling complete bs on this article, Susie. 229 00:10:46,200 --> 00:10:49,000 Speaker 1: I think they've just taken the headline completely out of context. 230 00:10:49,040 --> 00:10:50,800 Speaker 1: And if all people read in that article is eat 231 00:10:50,800 --> 00:10:53,079 Speaker 1: breakfast at eleven am to lose weight, I think you're 232 00:10:53,120 --> 00:10:55,520 Speaker 1: going to be doing more people at disservers than actually 233 00:10:55,640 --> 00:10:56,320 Speaker 1: helping them. 234 00:10:56,559 --> 00:10:59,439 Speaker 2: The expert commenting is not an expert in weight loss 235 00:10:59,520 --> 00:11:01,760 Speaker 2: or dealing with people. You know, that's one of the issues. 236 00:11:02,120 --> 00:11:05,840 Speaker 2: And I think let's also remember that the fasting models 237 00:11:05,880 --> 00:11:09,400 Speaker 2: that encourage the later consumption of meals are not a 238 00:11:09,440 --> 00:11:11,800 Speaker 2: lot of what the original fasting research was based on. 239 00:11:12,280 --> 00:11:15,840 Speaker 2: True fasting is five hundred cow days. It's not delaying 240 00:11:15,880 --> 00:11:18,679 Speaker 2: the meal and extending the overnight fast. That's the convenient 241 00:11:18,720 --> 00:11:22,720 Speaker 2: diet theories for you. It's the lowcale days where once 242 00:11:22,840 --> 00:11:26,320 Speaker 2: or maybe twice a week you basically clear out the calories. 243 00:11:26,320 --> 00:11:28,120 Speaker 2: So you start the day with a veggie juice and 244 00:11:28,120 --> 00:11:30,600 Speaker 2: then you have a salad and soup and basically it's 245 00:11:30,640 --> 00:11:33,240 Speaker 2: that flushing effect that helps to restore a bit of 246 00:11:33,240 --> 00:11:36,080 Speaker 2: metabolic function and reduce insulin levels and inflammation in the 247 00:11:36,080 --> 00:11:38,959 Speaker 2: body over time. If you can do it, and it's 248 00:11:38,960 --> 00:11:42,120 Speaker 2: hard to do, you know, that's psychologically very challenging and 249 00:11:42,200 --> 00:11:44,640 Speaker 2: hence not appropriate for everyone, particularly those who may have 250 00:11:44,720 --> 00:11:47,600 Speaker 2: a long history of dieting and restrictive eating. But that 251 00:11:47,840 --> 00:11:50,920 Speaker 2: is what the evidence is based on. It's not based 252 00:11:50,960 --> 00:11:53,680 Speaker 2: on the extended overnight fast that's just another convenient diet 253 00:11:53,679 --> 00:11:56,480 Speaker 2: book that's sold and suit some people who aren't hungry 254 00:11:56,480 --> 00:11:59,839 Speaker 2: in the morning. Anecdotally, it's my clients who are metabolically 255 00:12:00,240 --> 00:12:02,880 Speaker 2: who have I insulin who overeat at night, and so 256 00:12:03,000 --> 00:12:05,520 Speaker 2: it's a way sometimes of getting them reunited with their 257 00:12:05,600 --> 00:12:08,720 Speaker 2: hunger so over time we can bring that first meal forward. 258 00:12:09,120 --> 00:12:13,400 Speaker 2: But true fasting is as it's described. It's not having 259 00:12:13,520 --> 00:12:17,000 Speaker 2: food for several hours, it's having very few calories. So 260 00:12:17,080 --> 00:12:19,440 Speaker 2: I think that's where this is where the diet industry, 261 00:12:19,920 --> 00:12:22,640 Speaker 2: you know, takes a little bit of research and re 262 00:12:23,760 --> 00:12:26,679 Speaker 2: models it into something that suits it to sell books, etc. 263 00:12:27,360 --> 00:12:29,880 Speaker 2: But really, if you want the benefits from fasting, you've 264 00:12:29,880 --> 00:12:32,360 Speaker 2: got to do locale days. That's what you're going to get. 265 00:12:32,400 --> 00:12:36,000 Speaker 2: The metabolic health benefits absolutely, and even on that research, 266 00:12:36,080 --> 00:12:38,920 Speaker 2: it's people with metabolic diseases that benefit the most from 267 00:12:39,040 --> 00:12:41,120 Speaker 2: doing that. It's not people like you and I, Susie. 268 00:12:41,120 --> 00:12:43,840 Speaker 2: It's not the average Joe out there who's training heavily 269 00:12:43,880 --> 00:12:45,960 Speaker 2: and you know, wanting to build muscle mass. That's not 270 00:12:46,000 --> 00:12:48,000 Speaker 2: who you know intimate fasting is actually going to help 271 00:12:48,040 --> 00:12:51,400 Speaker 2: will be beneficial for. It's really our obese population with 272 00:12:51,440 --> 00:12:54,960 Speaker 2: these metabolic diseases that's who fasting can actually be beneficial for. 273 00:12:55,200 --> 00:12:56,839 Speaker 2: So I think that this article has taken a lot 274 00:12:56,840 --> 00:12:58,720 Speaker 2: of that sort of just cherry picked a bit of 275 00:12:58,720 --> 00:12:59,960 Speaker 2: the research and sort of made it fit. 276 00:13:00,080 --> 00:13:02,320 Speaker 1: They're on an agenda. So I definitely don't agree with 277 00:13:02,360 --> 00:13:04,880 Speaker 1: the best time to eat breakfast the weight lusses eleven am. 278 00:13:04,960 --> 00:13:07,120 Speaker 1: I absolutely call bs on that. I don't think there's 279 00:13:07,120 --> 00:13:09,120 Speaker 1: any research or science to back that up. And I 280 00:13:09,160 --> 00:13:11,280 Speaker 1: really do think the most important time to eat breakfast 281 00:13:11,520 --> 00:13:13,640 Speaker 1: is when you're actually hungry, And I think that leads 282 00:13:13,679 --> 00:13:15,160 Speaker 1: us really nicely into our next section. 283 00:13:15,240 --> 00:13:19,199 Speaker 2: Doesn't in our segment, which is on talking about hunger. 284 00:13:19,320 --> 00:13:21,120 Speaker 2: But I couldn't agree more If somebody said to me, 285 00:13:21,160 --> 00:13:23,280 Speaker 2: what is the best time to eat breakfast? I would 286 00:13:23,320 --> 00:13:25,160 Speaker 2: say within an hour or two of waking up when 287 00:13:25,200 --> 00:13:28,160 Speaker 2: you're hungry, absolutely, and if your goal is to gain 288 00:13:28,200 --> 00:13:31,040 Speaker 2: muscle mass or you're at the gym, quite possibly before 289 00:13:31,080 --> 00:13:33,120 Speaker 2: you go, because you need to feel that muscle and 290 00:13:33,160 --> 00:13:36,040 Speaker 2: be ready to restore muscle tissue and even gain. So 291 00:13:36,559 --> 00:13:38,760 Speaker 2: you know, it's a big fat no for me. I 292 00:13:38,760 --> 00:13:41,000 Speaker 2: don't agree with it. I don't like a mere little 293 00:13:41,000 --> 00:13:44,440 Speaker 2: eleven o'clock for many reasons, and it's certainly not my 294 00:13:44,600 --> 00:13:45,800 Speaker 2: best time to eat breakfast. 295 00:13:45,800 --> 00:13:47,520 Speaker 1: For most of my active clients, I'd. 296 00:13:47,400 --> 00:13:49,360 Speaker 2: Say the earlier the better, really, as long as you're 297 00:13:49,400 --> 00:13:51,080 Speaker 2: not getting up at something crazy at four am. 298 00:13:51,120 --> 00:13:52,080 Speaker 1: That's a little bit too early. 299 00:13:52,440 --> 00:13:55,200 Speaker 2: But in general, you know, within an hour or two 300 00:13:55,240 --> 00:13:56,760 Speaker 2: of waking is a pretty good guide, which is what 301 00:13:56,800 --> 00:13:58,560 Speaker 2: we learned when we were young, when we had our 302 00:13:58,559 --> 00:14:00,280 Speaker 2: weet bics. So we sat down with our toe so 303 00:14:00,320 --> 00:14:03,320 Speaker 2: we can get back to basics. Often we overcomplicate it 304 00:14:03,360 --> 00:14:07,040 Speaker 2: when it should be actually quite simple. But you're absolutely right, Leanne. 305 00:14:07,240 --> 00:14:09,680 Speaker 2: For our client case study today, we are going to 306 00:14:09,720 --> 00:14:12,079 Speaker 2: talk about something that I personally spend and have been 307 00:14:12,120 --> 00:14:14,920 Speaker 2: spending a huge amount of time with my clients talking about, 308 00:14:15,640 --> 00:14:19,400 Speaker 2: is actual hunger. So when as a dietitian, you know 309 00:14:19,480 --> 00:14:21,960 Speaker 2: what happens in a concert. You'll go in and you'll 310 00:14:21,960 --> 00:14:23,760 Speaker 2: get to know the client. You'll ask some questions about 311 00:14:23,800 --> 00:14:26,400 Speaker 2: their lifestyle and their goals, and then we go to 312 00:14:26,480 --> 00:14:28,960 Speaker 2: what we dietitians will call the diet history. And the 313 00:14:29,000 --> 00:14:32,280 Speaker 2: diet history is a validated tool that we will question 314 00:14:32,480 --> 00:14:36,280 Speaker 2: to basically get some insight into regular consumption. And so 315 00:14:37,080 --> 00:14:38,680 Speaker 2: the clients you say, you know, tell me about a 316 00:14:38,680 --> 00:14:40,560 Speaker 2: normal day of food from when you first wake up, 317 00:14:40,600 --> 00:14:42,160 Speaker 2: and the client will say, you know, well I have 318 00:14:42,200 --> 00:14:45,680 Speaker 2: for breakfast, I have, you know, a couple of slices 319 00:14:45,720 --> 00:14:49,000 Speaker 2: of toast and a coffee. And then as the dietitian, 320 00:14:49,040 --> 00:14:50,800 Speaker 2: I will go through and ask a lot of questions 321 00:14:50,800 --> 00:14:53,440 Speaker 2: about that specificity to really get a picture of the 322 00:14:53,520 --> 00:14:55,960 Speaker 2: nutrient intake the enhance. I need to know what kind 323 00:14:56,000 --> 00:14:58,000 Speaker 2: of bread, what sort of coffee, how much milk? Can 324 00:14:58,040 --> 00:14:59,800 Speaker 2: We ask a lot of questions to get that real 325 00:14:59,800 --> 00:15:03,080 Speaker 2: safe becificity so we can in our mind profile the 326 00:15:03,120 --> 00:15:05,960 Speaker 2: calorie and macronutrients that client's taking in it what time 327 00:15:06,640 --> 00:15:09,440 Speaker 2: now what? I also spend a lot of time speaking 328 00:15:09,480 --> 00:15:12,160 Speaker 2: about as I'm sure you do, and any dietician listening, 329 00:15:12,760 --> 00:15:15,640 Speaker 2: and I'll say to my clients, when you have your breakfast, 330 00:15:15,720 --> 00:15:18,520 Speaker 2: particularly my clients who are quite rigid in terms that 331 00:15:18,600 --> 00:15:21,760 Speaker 2: they have breakfast at seven, morning, tea at ten, lunch 332 00:15:21,760 --> 00:15:24,480 Speaker 2: at one, And I'll say, you know, can I just 333 00:15:24,560 --> 00:15:27,000 Speaker 2: ask you, when you have that first meal of the 334 00:15:27,080 --> 00:15:30,800 Speaker 2: day at seven, particularly when it's quite an early start, 335 00:15:31,520 --> 00:15:35,640 Speaker 2: are you hungry? And I cannot tell you how many 336 00:15:35,720 --> 00:15:40,160 Speaker 2: clients will really take a second a moment to think 337 00:15:40,200 --> 00:15:40,720 Speaker 2: about it. 338 00:15:40,960 --> 00:15:43,280 Speaker 1: And in many cases they're. 339 00:15:43,040 --> 00:15:46,080 Speaker 2: Not that hungry, particularly at that first part of the day, 340 00:15:46,120 --> 00:15:48,640 Speaker 2: but they're in a pattern of routine, a habit, because 341 00:15:48,680 --> 00:15:51,920 Speaker 2: that's the way life has flowed. You know, they don't 342 00:15:51,920 --> 00:15:54,320 Speaker 2: have something then, or that's just how they start their day. 343 00:15:54,440 --> 00:15:56,400 Speaker 2: I know that, for example, as people get a little 344 00:15:56,400 --> 00:15:58,720 Speaker 2: bit older, my parents are very rigid with their meal times. 345 00:15:58,720 --> 00:16:01,040 Speaker 2: They will eat breakfast straight away when they get up, 346 00:16:01,080 --> 00:16:03,840 Speaker 2: regardless of hunger. It wouldn't cross their mind because it's 347 00:16:03,840 --> 00:16:06,800 Speaker 2: an event, it's a part of the day. But in 348 00:16:06,840 --> 00:16:09,520 Speaker 2: our context and where a lot of people are interested 349 00:16:09,640 --> 00:16:14,200 Speaker 2: in improving metabolic function or losing body fash, whether it's 350 00:16:14,280 --> 00:16:17,920 Speaker 2: from a perspective of being significantly overweight or even just 351 00:16:18,000 --> 00:16:21,600 Speaker 2: leaning up a few kilos. You know it is relevant 352 00:16:21,640 --> 00:16:24,960 Speaker 2: because I would argue that a significant proportion of most 353 00:16:25,000 --> 00:16:28,600 Speaker 2: of our eating is not hunger dependent. It's because it's 354 00:16:28,600 --> 00:16:31,000 Speaker 2: a meal time. It's because we feel like eating something, 355 00:16:31,880 --> 00:16:34,680 Speaker 2: because someone else is eating, or because something tempting is 356 00:16:34,680 --> 00:16:37,520 Speaker 2: put in front of us. And I think it's worthy 357 00:16:37,560 --> 00:16:42,400 Speaker 2: of a discussion to really get away from head based hunger, 358 00:16:42,800 --> 00:16:45,160 Speaker 2: which is where you read a meal plan and say, right, 359 00:16:45,520 --> 00:16:47,600 Speaker 2: the dietician says, I need to have one hundred grams 360 00:16:47,600 --> 00:16:50,680 Speaker 2: of protein and two carbs, and then you'll eat it 361 00:16:50,720 --> 00:16:53,680 Speaker 2: regardless of hunger or not, and get a lot more 362 00:16:53,720 --> 00:16:56,240 Speaker 2: aware of the importance of being attuned to what our 363 00:16:56,280 --> 00:16:59,480 Speaker 2: bodies are telling us. So are we hungry and how 364 00:16:59,560 --> 00:17:02,320 Speaker 2: hungry are Are you hungry for one slice of bread 365 00:17:02,360 --> 00:17:05,040 Speaker 2: or are you hungry for two? Because that will differ 366 00:17:05,119 --> 00:17:08,119 Speaker 2: each and every day depending on how active you've been, 367 00:17:08,200 --> 00:17:10,680 Speaker 2: the time of day, the time of month. For women, 368 00:17:11,200 --> 00:17:13,320 Speaker 2: you know what you've eaten the night before. All those 369 00:17:13,400 --> 00:17:16,720 Speaker 2: variables change. So when it comes to diets or meal plans, 370 00:17:17,440 --> 00:17:20,840 Speaker 2: yes we can develop something rough, but for everyone it 371 00:17:20,840 --> 00:17:23,640 Speaker 2: will differ every day based on what's happening with their 372 00:17:23,640 --> 00:17:27,239 Speaker 2: physiology and their metabolic function. So we do have to 373 00:17:27,280 --> 00:17:30,480 Speaker 2: get away from head based hunger and start to think 374 00:17:30,560 --> 00:17:33,720 Speaker 2: what is our body telling us with hunger and rather 375 00:17:34,080 --> 00:17:37,440 Speaker 2: eating at a four or five out of ten of hunger, ideally, 376 00:17:37,520 --> 00:17:39,000 Speaker 2: you know, we want to be a seven or eight 377 00:17:39,119 --> 00:17:42,200 Speaker 2: so the food tastes better, it's more satisfying, and then 378 00:17:42,320 --> 00:17:44,760 Speaker 2: not get to ten of hunger where we binge and 379 00:17:44,960 --> 00:17:47,600 Speaker 2: shove everything in because we've got low blood glucose and 380 00:17:47,640 --> 00:17:50,159 Speaker 2: then overeat And there's an art to that, and it 381 00:17:50,200 --> 00:17:53,400 Speaker 2: takes time, and for people not overly familiar, it can 382 00:17:53,400 --> 00:17:55,919 Speaker 2: be a great way to kick start that awareness is 383 00:17:55,960 --> 00:17:58,440 Speaker 2: to start to rate your hunger just, you know, out 384 00:17:58,440 --> 00:18:01,040 Speaker 2: of ten, how hungry am I? And could I wait 385 00:18:01,080 --> 00:18:02,720 Speaker 2: an hour or so and get to a seven or 386 00:18:02,760 --> 00:18:04,040 Speaker 2: eighth till I sort of get a bit of a 387 00:18:04,040 --> 00:18:07,359 Speaker 2: gurgle in my belly and then I'm actually ready to eat, 388 00:18:07,760 --> 00:18:09,960 Speaker 2: and then eat something that's going to satisfy me for 389 00:18:09,960 --> 00:18:12,760 Speaker 2: another three to four hours until I'm hungry again for 390 00:18:12,800 --> 00:18:13,440 Speaker 2: the next meal. 391 00:18:13,800 --> 00:18:15,520 Speaker 1: And I really like hunger scares, and I always say 392 00:18:15,560 --> 00:18:17,840 Speaker 1: to clients avoid the danger zone. So I call the 393 00:18:17,880 --> 00:18:20,480 Speaker 1: danger zone zero one on two and sort of eight, 394 00:18:20,560 --> 00:18:24,200 Speaker 1: nine and ten where you're either starving like you want 395 00:18:24,200 --> 00:18:26,400 Speaker 1: to absolutely eat your arm off, or you're so full 396 00:18:26,400 --> 00:18:28,639 Speaker 1: you're like a stuffed turkey on Christmas Day, Right, we 397 00:18:28,680 --> 00:18:31,160 Speaker 1: want to avoid the danger zones because when you're absolutely starving, 398 00:18:31,359 --> 00:18:35,080 Speaker 1: you make poor food choices. The you know, poorer processed 399 00:18:35,119 --> 00:18:39,400 Speaker 1: foods appeal far more heavily to you. You eat supercific quickly, 400 00:18:39,480 --> 00:18:41,440 Speaker 1: you end up overeating, and then you end up so 401 00:18:41,440 --> 00:18:43,320 Speaker 1: so so full that you're like, oh my goodness, I 402 00:18:43,320 --> 00:18:45,560 Speaker 1: have to undo my jeans now. So we really want 403 00:18:45,600 --> 00:18:48,360 Speaker 1: to avoid the danger zones in terms of our hunger scale. 404 00:18:48,400 --> 00:18:51,800 Speaker 1: But we also don't want to just be always eating. 405 00:18:51,840 --> 00:18:53,760 Speaker 1: When we feel that tiny little bit of hunger, we 406 00:18:53,760 --> 00:18:55,440 Speaker 1: were like, oh I could eat, I could not eat, 407 00:18:55,480 --> 00:18:57,280 Speaker 1: I could give it a mess, and then eating anyway. 408 00:18:57,560 --> 00:19:00,359 Speaker 1: I feel like a lot of my clients Susie constantly 409 00:19:00,520 --> 00:19:03,640 Speaker 1: graze or constantly pick throughout the day because they're almost 410 00:19:04,080 --> 00:19:06,679 Speaker 1: fearful of being hungry. But I always say to my 411 00:19:06,720 --> 00:19:10,680 Speaker 1: clients hunger is just a normal sensation. We should feel hungry. 412 00:19:10,800 --> 00:19:12,520 Speaker 1: It's not a bad thing. You're not going to die 413 00:19:12,520 --> 00:19:14,960 Speaker 1: from hunger. I mean literally, as long as you've got water, 414 00:19:15,280 --> 00:19:17,600 Speaker 1: the body can last weeks without food, Like, we've got 415 00:19:17,680 --> 00:19:19,919 Speaker 1: enough fat stores on us, the majority of us to 416 00:19:20,000 --> 00:19:22,280 Speaker 1: last weeks without food. We're not going to die from hunger. 417 00:19:22,440 --> 00:19:25,720 Speaker 1: Yet we have this really negative association with feeling hungry, like, 418 00:19:25,760 --> 00:19:27,639 Speaker 1: oh my goodness, I can't feel hungry. It's like the 419 00:19:27,680 --> 00:19:30,840 Speaker 1: worst thing ever. So I really help my clients get 420 00:19:30,840 --> 00:19:33,199 Speaker 1: back in tune with their hunger levels. And I like 421 00:19:33,240 --> 00:19:35,479 Speaker 1: to talk about it in terms of two types of hunger. 422 00:19:35,600 --> 00:19:37,679 Speaker 1: So I've got the psychological hunger and I've got the 423 00:19:37,680 --> 00:19:40,080 Speaker 1: physical hunger. And a lot of my clients say like, 424 00:19:40,200 --> 00:19:42,440 Speaker 1: I think I'm hungry, or they finished dinner and they say, leanne, 425 00:19:42,440 --> 00:19:44,119 Speaker 1: I think I'm hungry. I think I need a snack, 426 00:19:44,359 --> 00:19:46,199 Speaker 1: And I say, you literally just had dinner. And I 427 00:19:46,280 --> 00:19:48,200 Speaker 1: know that I've built that meal for that client. They're 428 00:19:48,240 --> 00:19:50,080 Speaker 1: eating a recipe from the meal plan that I've built, 429 00:19:50,119 --> 00:19:51,880 Speaker 1: I know it's enough for them. And when they're coming 430 00:19:51,920 --> 00:19:53,919 Speaker 1: to me and they're telling me that I'm they're hungry, 431 00:19:54,119 --> 00:19:55,959 Speaker 1: particularly if I know that they're not very active, they 432 00:19:55,960 --> 00:19:58,320 Speaker 1: haven't had a large training day, I'll say to them, 433 00:19:58,320 --> 00:20:00,160 Speaker 1: I don't think this is actual hunger. I think this 434 00:20:00,200 --> 00:20:03,560 Speaker 1: is more that psychological hunger. So the psychological hunger is 435 00:20:03,640 --> 00:20:05,600 Speaker 1: kind of like where it comes out of nowhere. It's 436 00:20:05,600 --> 00:20:08,160 Speaker 1: like that sudden hunger, and it's a really specific type 437 00:20:08,160 --> 00:20:10,240 Speaker 1: of food that you want, like you need chocolate, you 438 00:20:10,320 --> 00:20:13,159 Speaker 1: need something sweet, and there's a really strong desire and 439 00:20:13,200 --> 00:20:16,879 Speaker 1: a strong sense of urgency. That's that psychological hunger versus 440 00:20:16,880 --> 00:20:20,480 Speaker 1: a physical hunger. It increases bit by bit, like you go, oh, 441 00:20:20,560 --> 00:20:22,240 Speaker 1: I kind of feel a bit hungry, and then our 442 00:20:22,320 --> 00:20:24,399 Speaker 1: lady you're like, oh, yeah, I'm really getting hungry. Then 443 00:20:24,400 --> 00:20:26,440 Speaker 1: half an hour, lady like, I need to eat right now, 444 00:20:26,760 --> 00:20:28,960 Speaker 1: and then we know that time has passed since you 445 00:20:29,080 --> 00:20:31,000 Speaker 1: last eight you know, it might be eleven o'clock and 446 00:20:31,040 --> 00:20:33,800 Speaker 1: you had breakfast around say seven or eight o'clock. And 447 00:20:33,960 --> 00:20:36,680 Speaker 1: with physical hunger, any food will do, because you're actually 448 00:20:36,720 --> 00:20:39,280 Speaker 1: physically hungry. You'll have a salad, you'll have a piece 449 00:20:39,280 --> 00:20:41,320 Speaker 1: of toast, you'll have a tuner wrap, you'll have some chocolate. 450 00:20:41,359 --> 00:20:44,080 Speaker 1: Anything will do because your body actually needs food. But 451 00:20:44,200 --> 00:20:47,440 Speaker 1: with that psychological hunger, it's often a strong desire for 452 00:20:47,520 --> 00:20:51,240 Speaker 1: a particular type of food. Often it's very impulsive. Sometimes 453 00:20:51,240 --> 00:20:53,840 Speaker 1: it comes out of nowhere, like you're not thinking about 454 00:20:53,880 --> 00:20:55,720 Speaker 1: that food at all, and then bam and add for 455 00:20:56,000 --> 00:20:57,800 Speaker 1: Donut King comes on the TV and all you can 456 00:20:57,840 --> 00:20:59,640 Speaker 1: think about is donuts now, and you're like, oh my god, 457 00:20:59,640 --> 00:21:03,080 Speaker 1: I need a donut right now. That's that psychological hunger 458 00:21:03,280 --> 00:21:06,240 Speaker 1: where your body doesn't physically need it, but your brain 459 00:21:06,280 --> 00:21:08,520 Speaker 1: thinks that you actually want it. And that's the big 460 00:21:08,560 --> 00:21:10,240 Speaker 1: difference that I feel like a lot of my clients 461 00:21:10,280 --> 00:21:13,680 Speaker 1: struggle with Susie is really differentiating between the two types 462 00:21:13,720 --> 00:21:16,720 Speaker 1: of hunger because they're constantly feeling hungry all day long. 463 00:21:16,960 --> 00:21:19,560 Speaker 1: But just because they're feeling this hunger or they're feeling 464 00:21:19,640 --> 00:21:22,200 Speaker 1: like they need to eat, doesn't necessarily mean that their 465 00:21:22,200 --> 00:21:25,000 Speaker 1: body physically needs that food. So I really like your 466 00:21:25,040 --> 00:21:27,280 Speaker 1: idea of using a hunger scale, and I really like 467 00:21:27,320 --> 00:21:29,359 Speaker 1: to say to my clients, right, let's take a step 468 00:21:29,400 --> 00:21:32,760 Speaker 1: back and reassessive this is true stomach hunger? Does it 469 00:21:32,840 --> 00:21:35,359 Speaker 1: increase bit by bit? Has some time passed since you 470 00:21:35,440 --> 00:21:38,480 Speaker 1: last eight or any type of food? Do well? Could 471 00:21:38,520 --> 00:21:40,359 Speaker 1: you wait for food? Like say, for example, you're in 472 00:21:40,400 --> 00:21:42,359 Speaker 1: a restaurant and you order your meal, You're like, oh 473 00:21:42,440 --> 00:21:44,119 Speaker 1: my goodness, I'm so hungry, and you look at the 474 00:21:44,119 --> 00:21:46,000 Speaker 1: way of walking by with all the meals you're like, oh, 475 00:21:46,040 --> 00:21:47,760 Speaker 1: is that my food? Is that my food? Yeah? But 476 00:21:47,800 --> 00:21:49,840 Speaker 1: you can wait, and you can wait and time has 477 00:21:49,880 --> 00:21:53,080 Speaker 1: passed since you last ate. Whereas with that psychological hunger, 478 00:21:53,400 --> 00:21:55,159 Speaker 1: it's like, Oh, I really need to order this, I 479 00:21:55,160 --> 00:21:56,959 Speaker 1: really need to eat this right now. Now, I need 480 00:21:57,000 --> 00:21:58,119 Speaker 1: to go to the cup, but I need to get 481 00:21:58,160 --> 00:22:00,239 Speaker 1: the chips or get the chocolate out right now and that. 482 00:22:00,600 --> 00:22:04,160 Speaker 1: So it's like that sudden, strong, urgent sort of desire 483 00:22:04,240 --> 00:22:07,520 Speaker 1: to have that food versus the physical hunger increases bit 484 00:22:07,560 --> 00:22:09,600 Speaker 1: by bit, and sure, you might want a little bit 485 00:22:09,600 --> 00:22:11,320 Speaker 1: of a solt food, or it might be a healthy 486 00:22:11,320 --> 00:22:13,280 Speaker 1: food that will sort of, you know, satisfy you, but 487 00:22:13,359 --> 00:22:15,760 Speaker 1: any type of food will do because your body physically 488 00:22:15,840 --> 00:22:18,040 Speaker 1: needs that food. So that's what I like to sort 489 00:22:18,040 --> 00:22:21,359 Speaker 1: of teach my clients to distinguish between the two types 490 00:22:21,400 --> 00:22:23,200 Speaker 1: of hunger, because I feel like when we can really 491 00:22:23,320 --> 00:22:26,000 Speaker 1: establish that, that's where we can really be in tune 492 00:22:26,040 --> 00:22:28,119 Speaker 1: with our body and in tune with our true hunger 493 00:22:28,400 --> 00:22:30,400 Speaker 1: and realize when is it a good time to eat 494 00:22:30,440 --> 00:22:32,159 Speaker 1: and when is it time to sort of pause and 495 00:22:32,160 --> 00:22:35,040 Speaker 1: reflect and say, Hey, what's really going on here? Did 496 00:22:35,080 --> 00:22:37,600 Speaker 1: I just have dinner? Do I really need something right now? 497 00:22:37,680 --> 00:22:40,239 Speaker 1: Is this actual physical hunger or could I go and 498 00:22:40,280 --> 00:22:42,439 Speaker 1: do something else, I go wash the dishes, or go 499 00:22:42,480 --> 00:22:44,600 Speaker 1: have a hot shower, or go do something else to 500 00:22:44,640 --> 00:22:47,440 Speaker 1: distress me from my really long, stressful day. So that's 501 00:22:47,440 --> 00:22:48,880 Speaker 1: sort of how I like to sort of think about 502 00:22:48,920 --> 00:22:51,639 Speaker 1: hunger and help my clients be more in tune with 503 00:22:51,680 --> 00:22:53,320 Speaker 1: their hunger on a day to day basis. 504 00:22:53,480 --> 00:22:56,840 Speaker 2: And I particularly like the reference to the danger zone 505 00:22:56,880 --> 00:22:59,160 Speaker 2: because of course that's in line with our top Gun 506 00:22:59,200 --> 00:23:00,639 Speaker 2: Revival of the Moment answer. 507 00:23:00,680 --> 00:23:01,160 Speaker 1: That's nice. 508 00:23:01,200 --> 00:23:03,560 Speaker 2: I'm gonna go and see that on Tuesday night. That's 509 00:23:03,600 --> 00:23:06,560 Speaker 2: all I could think about when you said it highly 510 00:23:06,600 --> 00:23:09,320 Speaker 2: irrelevant to the podcast. Anyway, back to hunger, So yeah, 511 00:23:09,359 --> 00:23:11,720 Speaker 2: I think that it's just a good reminder that eating 512 00:23:11,720 --> 00:23:15,240 Speaker 2: on autoqure according to your you know what a sheet 513 00:23:15,320 --> 00:23:17,280 Speaker 2: or a brain or a diet tells you. You know, 514 00:23:17,359 --> 00:23:21,360 Speaker 2: it always comes down to, you know, being satisfied after 515 00:23:21,400 --> 00:23:24,000 Speaker 2: a meal. If you're still genuinely hungry, you probably do 516 00:23:24,040 --> 00:23:26,359 Speaker 2: need a little bit more volume, and in the morning 517 00:23:26,480 --> 00:23:28,080 Speaker 2: maybe you do need to wait a little bit of 518 00:23:28,119 --> 00:23:30,720 Speaker 2: time or really question are you having two slices of 519 00:23:30,760 --> 00:23:33,320 Speaker 2: toast because you think it's their right amount or are 520 00:23:33,320 --> 00:23:35,399 Speaker 2: you actually okay with one? Are you gonna be okay 521 00:23:35,400 --> 00:23:37,040 Speaker 2: if it's eight or nine o'clock and you're gonna have 522 00:23:37,119 --> 00:23:39,720 Speaker 2: lunch at twelve or one? So certainly on a day 523 00:23:39,720 --> 00:23:41,880 Speaker 2: to day basis, and this is something I probably need 524 00:23:41,920 --> 00:23:43,800 Speaker 2: to get better at helping my clients. 525 00:23:43,520 --> 00:23:44,159 Speaker 1: Learn to do. 526 00:23:44,280 --> 00:23:48,919 Speaker 2: Actually, on reflection, I will adjust my portions based on 527 00:23:48,960 --> 00:23:51,720 Speaker 2: what I'm doing that day. So for example, if I'm 528 00:23:51,760 --> 00:23:53,960 Speaker 2: going to a lunch where it will be a big meal, 529 00:23:54,359 --> 00:23:57,240 Speaker 2: I won't need as much breakfast, so naturally I will adjust. 530 00:23:57,280 --> 00:23:59,280 Speaker 2: Or if I'm going out to dinner, I'll have a 531 00:23:59,400 --> 00:24:02,080 Speaker 2: lighter day. And that's starting to trust in your body 532 00:24:02,480 --> 00:24:04,520 Speaker 2: that it's okay to feel hungry. And as I said, 533 00:24:04,520 --> 00:24:07,960 Speaker 2: as you get older and your capacity for calories reduces 534 00:24:08,000 --> 00:24:10,320 Speaker 2: and your stomach size, you don't need as much food. 535 00:24:10,920 --> 00:24:13,320 Speaker 2: The food and the meals will taste so much better 536 00:24:13,480 --> 00:24:16,560 Speaker 2: when you're genuinely hungry for them, whereas when you're eating 537 00:24:16,680 --> 00:24:19,400 Speaker 2: on that autoqueue you sort of never get that maximum 538 00:24:19,440 --> 00:24:22,479 Speaker 2: pleasure either. So that's something to really test, and you know, 539 00:24:22,520 --> 00:24:24,560 Speaker 2: if you're not sure you know how much do you need, 540 00:24:24,640 --> 00:24:26,880 Speaker 2: or if you haven't felt hungry for a while, practice 541 00:24:26,960 --> 00:24:29,280 Speaker 2: rating it, you know, on a scale and sort of wait, 542 00:24:29,400 --> 00:24:31,439 Speaker 2: you get to that seven to eight and then you know, 543 00:24:31,480 --> 00:24:33,040 Speaker 2: eat something that's going to fill you for three or 544 00:24:33,040 --> 00:24:34,560 Speaker 2: four hours and have a little bit of a play 545 00:24:34,600 --> 00:24:37,640 Speaker 2: with it. But it's quite empowering when you can start 546 00:24:37,680 --> 00:24:40,720 Speaker 2: to align the meal size and volume and are just 547 00:24:41,359 --> 00:24:43,080 Speaker 2: rather than as I said, eating according to what your 548 00:24:43,080 --> 00:24:45,040 Speaker 2: head's telling you, or in the case of our clients, 549 00:24:45,040 --> 00:24:47,600 Speaker 2: what a piece of paper maybe maybe directing you or 550 00:24:47,640 --> 00:24:48,680 Speaker 2: suggesting that you eat. 551 00:24:49,400 --> 00:24:51,119 Speaker 1: Absolutely and I'll just make a little quick note for 552 00:24:51,160 --> 00:24:54,040 Speaker 1: my breastfeeding moms at home, because I absolutely felt this 553 00:24:54,119 --> 00:24:56,639 Speaker 1: as well, that it's okay to eat more food and 554 00:24:56,720 --> 00:24:59,240 Speaker 1: be hungrier some days as well. Particularly I know that 555 00:24:59,280 --> 00:25:01,400 Speaker 1: when you've got a new I remember just those first 556 00:25:01,440 --> 00:25:04,640 Speaker 1: few weeks, Susie, that insatiable hunger, like waking up at 557 00:25:04,680 --> 00:25:06,480 Speaker 1: threem and being like, oh my god, I need to 558 00:25:06,520 --> 00:25:08,560 Speaker 1: eat something. Or if I was going out for breakfast 559 00:25:08,600 --> 00:25:10,639 Speaker 1: on a Sunday, typically I wouldn't eat anything, even if 560 00:25:10,640 --> 00:25:12,679 Speaker 1: it was a brunch at like nine ten eleven o'clock, 561 00:25:12,840 --> 00:25:14,320 Speaker 1: because I know that I would have a larger meal 562 00:25:14,359 --> 00:25:15,920 Speaker 1: out a brunch, and I was quite happy to sort 563 00:25:15,960 --> 00:25:18,320 Speaker 1: of fast until you know, I'd have a larger meal out. 564 00:25:18,440 --> 00:25:21,680 Speaker 1: But then often when I was initially breastfeeding, I'm sort 565 00:25:21,680 --> 00:25:24,439 Speaker 1: of okay. Now heading towards nearly six months in, I 566 00:25:24,480 --> 00:25:26,320 Speaker 1: can regulate my hunger a little bit better. But in 567 00:25:26,320 --> 00:25:28,480 Speaker 1: those initial three weeks, a few weeks, I would wake 568 00:25:28,560 --> 00:25:30,040 Speaker 1: up and I'd say to David, look, we've been up 569 00:25:30,080 --> 00:25:31,720 Speaker 1: since five or six am. Let's go have an early 570 00:25:31,720 --> 00:25:33,640 Speaker 1: breakfast at a cafe. At seven or age, I would 571 00:25:33,680 --> 00:25:36,280 Speaker 1: actually have breakfast, then go and have another breakfast at 572 00:25:36,320 --> 00:25:38,960 Speaker 1: a cafe. So I actually think it's okay to learn 573 00:25:39,040 --> 00:25:41,520 Speaker 1: to listen and trust your bodies and to eat more 574 00:25:41,840 --> 00:25:44,639 Speaker 1: occasionally and or if the circumstances or the time in 575 00:25:44,640 --> 00:25:46,520 Speaker 1: your life calls for it, and then a same deal 576 00:25:46,560 --> 00:25:48,960 Speaker 1: again to eat less occasionally as well. I feel like 577 00:25:49,000 --> 00:25:51,080 Speaker 1: on the podcast we were always just constantly talking about 578 00:25:51,119 --> 00:25:53,440 Speaker 1: weight loss, but I think it is important to recognize 579 00:25:53,440 --> 00:25:55,520 Speaker 1: that there are periods of a life where we need 580 00:25:55,520 --> 00:25:57,399 Speaker 1: to eat more or we do need to gain weights, 581 00:25:57,400 --> 00:26:00,480 Speaker 1: such as in pregnancy, or if we're going through terrible 582 00:26:00,520 --> 00:26:02,800 Speaker 1: disease that's just cancer treatment. We do need to honor 583 00:26:02,840 --> 00:26:05,359 Speaker 1: our hunger and eat more, and you know, really nourish 584 00:26:05,400 --> 00:26:07,199 Speaker 1: and fuel our bodies a little bit better. So I 585 00:26:07,240 --> 00:26:08,840 Speaker 1: just wanted to sort of add that in whilst we're 586 00:26:08,840 --> 00:26:11,840 Speaker 1: talking about hunger. Sometimes our bodies need more, sometimes our 587 00:26:11,880 --> 00:26:13,879 Speaker 1: bodies need less. But if we're not tuning in and 588 00:26:13,920 --> 00:26:16,200 Speaker 1: listening and being on track with that, if we're always 589 00:26:16,240 --> 00:26:18,199 Speaker 1: eating to a meal plan or eating this because this 590 00:26:18,240 --> 00:26:20,280 Speaker 1: is the way we've always eaten, I really think we 591 00:26:20,320 --> 00:26:22,560 Speaker 1: sort of lose track of our bodies that way, and 592 00:26:22,600 --> 00:26:24,399 Speaker 1: we really do struggle with our hunger and we're not 593 00:26:24,480 --> 00:26:26,639 Speaker 1: tuning it and just giving it some a little bit 594 00:26:26,640 --> 00:26:28,440 Speaker 1: more sundays and a little bit less other days. 595 00:26:28,600 --> 00:26:30,320 Speaker 2: True, you've just reminded me that when I had the 596 00:26:30,320 --> 00:26:32,359 Speaker 2: twins and had brought them home from the hospital and 597 00:26:32,440 --> 00:26:37,520 Speaker 2: started feeding them, I ate the whole of my baby 598 00:26:37,520 --> 00:26:40,240 Speaker 2: shower cake. So I'd had a baby shower cake like 599 00:26:40,240 --> 00:26:42,600 Speaker 2: a mudcake that I'd put away and thought I'll keep 600 00:26:42,680 --> 00:26:45,720 Speaker 2: it when people come over to visit the babies, and 601 00:26:45,760 --> 00:26:48,240 Speaker 2: I ate the whole thing myself, Like at night when 602 00:26:48,240 --> 00:26:50,280 Speaker 2: I was up breastfeeding, I was so hungry. 603 00:26:50,680 --> 00:26:55,040 Speaker 1: That's a fair call. That's so funny. Oh, I can 604 00:26:55,160 --> 00:26:57,320 Speaker 1: I can absolutely relate, and for any of our new 605 00:26:57,359 --> 00:26:59,040 Speaker 1: moms out there. It's your first time and you're in 606 00:26:59,240 --> 00:27:01,959 Speaker 1: those initial few weeks and you're feeding your bub it 607 00:27:02,000 --> 00:27:04,440 Speaker 1: gets easier. Don't worry that kind of I could eat 608 00:27:04,480 --> 00:27:07,399 Speaker 1: my arm off type of hunger. Well for me myself personally, 609 00:27:07,440 --> 00:27:09,399 Speaker 1: it only lasted a couple of weeks anyway, sort of. 610 00:27:09,400 --> 00:27:12,000 Speaker 1: By week six, seven eight, it was much more, you know, 611 00:27:12,119 --> 00:27:14,400 Speaker 1: on track. Yes, I'm definitely eating more than I than 612 00:27:14,400 --> 00:27:16,720 Speaker 1: I previously did, but it's not that like, oh my god, 613 00:27:16,760 --> 00:27:18,639 Speaker 1: I could never ever get enough food in like, how 614 00:27:18,640 --> 00:27:22,080 Speaker 1: could I possibly eat enough? It does absolutely get better, true, 615 00:27:22,080 --> 00:27:24,000 Speaker 1: all right, Susy, And that leads us into the final 616 00:27:24,040 --> 00:27:27,800 Speaker 1: segment of the show. A listener question this week was 617 00:27:27,840 --> 00:27:29,439 Speaker 1: I think something that's going to help out a lot 618 00:27:29,480 --> 00:27:32,160 Speaker 1: of our listeners, particularly those who like to socialize quite 619 00:27:32,240 --> 00:27:35,280 Speaker 1: a lot. The question was, Susie and Leanne, can I 620 00:27:35,359 --> 00:27:37,920 Speaker 1: eat out three or four times a week and still 621 00:27:37,960 --> 00:27:40,439 Speaker 1: stay on track with my weight loss goals? And I 622 00:27:40,440 --> 00:27:42,360 Speaker 1: think this is a really important one because a lot 623 00:27:42,359 --> 00:27:45,520 Speaker 1: of us are quite sociable, particularly if we're I've got clients, 624 00:27:45,520 --> 00:27:48,080 Speaker 1: Susie who are single. They're going out, they're meeting, you know, 625 00:27:48,160 --> 00:27:50,760 Speaker 1: potential dates, they're having you know, lunch on a Saturday, 626 00:27:50,880 --> 00:27:52,960 Speaker 1: dinner on a Sunday, or particularly if you're in that 627 00:27:53,000 --> 00:27:55,280 Speaker 1: initial stage of your relationship. I think a really fun 628 00:27:55,280 --> 00:27:57,439 Speaker 1: thing to do. David and I absolutely do this. We 629 00:27:57,440 --> 00:27:59,879 Speaker 1: were always at eating. We started our relationship, it was 630 00:28:00,000 --> 00:28:02,800 Speaker 1: around June July, whereas in Brisbane that's where a lot 631 00:28:02,840 --> 00:28:04,760 Speaker 1: of the food festivals happened. So we went to like 632 00:28:04,920 --> 00:28:07,440 Speaker 1: the South Bang Food Festival, than the Manly Food Festival, 633 00:28:07,440 --> 00:28:09,919 Speaker 1: than the Food Festival Intomba. I remember, I think we 634 00:28:09,960 --> 00:28:12,000 Speaker 1: went to a course of about five or six weeks, 635 00:28:12,040 --> 00:28:14,680 Speaker 1: about five or six different food festivals over the weekend 636 00:28:14,880 --> 00:28:16,560 Speaker 1: that I remember trying on a pair of myID jeans 637 00:28:16,600 --> 00:28:18,680 Speaker 1: and thinking, oh man, these feel a little bit tight. 638 00:28:18,800 --> 00:28:20,080 Speaker 1: And I said to David, I think we need to 639 00:28:20,080 --> 00:28:23,399 Speaker 1: saw a out food festival date weekends for like hiking weekends. 640 00:28:23,680 --> 00:28:25,680 Speaker 2: And no, under you married him. He was into food 641 00:28:25,680 --> 00:28:28,360 Speaker 2: as much as you were, and no wonder he was perfect. 642 00:28:27,960 --> 00:28:30,800 Speaker 1: Food and fitness. Definitely food and fitness. So I think 643 00:28:30,800 --> 00:28:34,080 Speaker 1: it's a really important question. Can we eat out quite frequently? 644 00:28:34,080 --> 00:28:35,840 Speaker 1: I would say three four times a week is pretty 645 00:28:35,880 --> 00:28:38,719 Speaker 1: frequent and actually still lose weight. And I think the 646 00:28:38,760 --> 00:28:40,880 Speaker 1: answer is yes. But I think we need to be 647 00:28:41,040 --> 00:28:43,800 Speaker 1: very conscious of the choices that we have because I 648 00:28:43,840 --> 00:28:45,760 Speaker 1: don't think eating out three or four times a week 649 00:28:45,800 --> 00:28:47,720 Speaker 1: and having what I would call more of those soul 650 00:28:47,800 --> 00:28:50,640 Speaker 1: food options and wanting to quote unquote cheat you know, 651 00:28:50,720 --> 00:28:53,960 Speaker 1: treat yourself or cheat yourself every time we eat out, 652 00:28:54,040 --> 00:28:56,160 Speaker 1: is going to work in terms of weight loss, because 653 00:28:56,320 --> 00:28:59,040 Speaker 1: restaurants and cafes have more energy dense meals. You know, 654 00:28:59,120 --> 00:29:01,440 Speaker 1: they add extra fat, they ad extra oils, they add 655 00:29:01,480 --> 00:29:04,520 Speaker 1: extra sauces, cheeses. You know, they need to make their 656 00:29:04,520 --> 00:29:06,360 Speaker 1: food taste good, and so they add extra fat and 657 00:29:06,400 --> 00:29:08,480 Speaker 1: calories into that to make you keep coming back to 658 00:29:08,520 --> 00:29:10,840 Speaker 1: the restaurant because it was delicious. They're not going to 659 00:29:10,840 --> 00:29:13,520 Speaker 1: serve your bland tuna salad with no dressing on because 660 00:29:13,520 --> 00:29:16,200 Speaker 1: you never got to come back. And so cafes and 661 00:29:16,200 --> 00:29:18,800 Speaker 1: restaurants will absolutely add more calories. So that's something that 662 00:29:18,840 --> 00:29:21,520 Speaker 1: you need to be conscious of, and even just choosing 663 00:29:21,640 --> 00:29:24,560 Speaker 1: restaurants and cafes that have the options of you know, 664 00:29:24,560 --> 00:29:27,360 Speaker 1: adding extra vegetables or salads to your meals. Like if 665 00:29:27,360 --> 00:29:29,440 Speaker 1: you're eating out three four times a week, you go 666 00:29:29,480 --> 00:29:32,240 Speaker 1: into Italian, you're going to Mexican, You're having entrees, you're 667 00:29:32,240 --> 00:29:35,320 Speaker 1: having desserts, you're having wines. It's going to add up, 668 00:29:35,440 --> 00:29:37,800 Speaker 1: particularly if you're doing big things like big brunches, where 669 00:29:37,840 --> 00:29:40,520 Speaker 1: you're having even like a quote unquote healthier option, like 670 00:29:40,560 --> 00:29:43,760 Speaker 1: a vegetarian big breakfast. For example, we've got eggs and 671 00:29:43,800 --> 00:29:48,160 Speaker 1: avocado and halloomi and you know, mushrooms and soado. Although 672 00:29:48,200 --> 00:29:51,080 Speaker 1: all of those are healthy ingredients by themselves, when you 673 00:29:51,120 --> 00:29:53,560 Speaker 1: put them all on a big breakfast plate, despite being 674 00:29:53,600 --> 00:29:56,080 Speaker 1: a vegetarian or a vegan option, it can still really 675 00:29:56,080 --> 00:29:58,560 Speaker 1: pack a punch when it comes to calories and energy density. 676 00:29:58,640 --> 00:30:01,640 Speaker 1: So I think it's just being very conscious of Okay, 677 00:30:01,640 --> 00:30:03,520 Speaker 1: if we're eating out multiple times a week, we have 678 00:30:03,560 --> 00:30:06,320 Speaker 1: to be conscious of the choices that we're making, perhaps 679 00:30:06,320 --> 00:30:09,959 Speaker 1: adjusting within our week for that as well. Like if 680 00:30:09,960 --> 00:30:11,920 Speaker 1: you're having three or four meals out, I would be 681 00:30:12,080 --> 00:30:14,600 Speaker 1: very much saying keep the soul foods quite light throughout 682 00:30:14,640 --> 00:30:16,800 Speaker 1: the week. Like I myself like to have chocolate a 683 00:30:16,840 --> 00:30:18,360 Speaker 1: couple of times a week, a glass of wine on 684 00:30:18,440 --> 00:30:20,720 Speaker 1: a Friday or Saturday, maybe an ice cream once a week. 685 00:30:20,840 --> 00:30:22,640 Speaker 1: If I was to eat out three or four times 686 00:30:22,680 --> 00:30:24,680 Speaker 1: a week, I would pretty much pull all of those 687 00:30:24,680 --> 00:30:27,160 Speaker 1: things back to a really bare minimum in order to 688 00:30:27,200 --> 00:30:29,760 Speaker 1: account for all of those extra things. I myself at 689 00:30:29,760 --> 00:30:31,640 Speaker 1: the moment with a bub like I think David and 690 00:30:31,640 --> 00:30:33,479 Speaker 1: I might eat out once a week, so we do 691 00:30:33,520 --> 00:30:35,520 Speaker 1: tend to have a bit more soul foods at home. 692 00:30:35,600 --> 00:30:37,080 Speaker 1: David likes to have a beer when he edits the 693 00:30:37,080 --> 00:30:39,640 Speaker 1: podcast on Sunday. I'll join him with a glass of 694 00:30:39,680 --> 00:30:41,720 Speaker 1: wine when I finish my client calls on a Friday night, 695 00:30:41,920 --> 00:30:43,320 Speaker 1: and that's sort of something that we have is a 696 00:30:43,360 --> 00:30:45,000 Speaker 1: bit of a treat because we don't eat out as 697 00:30:45,080 --> 00:30:47,600 Speaker 1: much as what we previously did before a baby. So 698 00:30:47,680 --> 00:30:50,240 Speaker 1: I do think it is possible in terms of losing 699 00:30:50,280 --> 00:30:52,120 Speaker 1: weight and eating out multiple times a week, but I 700 00:30:52,120 --> 00:30:54,360 Speaker 1: think we have to be very conscious with the choices 701 00:30:54,400 --> 00:30:57,200 Speaker 1: that we're making, and very conscious with the fact that 702 00:30:57,240 --> 00:30:59,600 Speaker 1: if we're having snacks and soul foods throughout the week, 703 00:30:59,680 --> 00:31:02,080 Speaker 1: keeping them as light as possible, because we are going 704 00:31:02,120 --> 00:31:04,080 Speaker 1: to pick up a lot more calories in those extra 705 00:31:04,160 --> 00:31:06,000 Speaker 1: meals that we're having out. How do you sort of 706 00:31:06,040 --> 00:31:08,120 Speaker 1: feel about that eating up multiple times a week in 707 00:31:08,160 --> 00:31:09,320 Speaker 1: losing weight, SUSI. 708 00:31:09,280 --> 00:31:12,200 Speaker 2: It's challenging because if you keep in mind as a reference, 709 00:31:12,280 --> 00:31:15,000 Speaker 2: the meals we have when we're eating out are usually 710 00:31:15,040 --> 00:31:17,640 Speaker 2: double the calories and that's just one course, let alone 711 00:31:17,680 --> 00:31:20,280 Speaker 2: a few I've got a few little strategies to do 712 00:31:20,320 --> 00:31:22,160 Speaker 2: it because I do have clients like this. You know, 713 00:31:22,200 --> 00:31:25,000 Speaker 2: people who are working in the city, bankers, lawyers, they 714 00:31:25,040 --> 00:31:26,680 Speaker 2: do a lot of meetings, you know, it's a big 715 00:31:26,680 --> 00:31:30,320 Speaker 2: part of their workday. So usually I would say, if 716 00:31:30,360 --> 00:31:33,640 Speaker 2: you're having a largish meal, you probably don't need to 717 00:31:33,680 --> 00:31:36,440 Speaker 2: eat three or four times that day. You mainly need 718 00:31:36,480 --> 00:31:39,920 Speaker 2: to eat twice max. Three times. You might have breakfast, 719 00:31:40,360 --> 00:31:42,600 Speaker 2: a lunch out, and then you probably don't need dinner 720 00:31:43,040 --> 00:31:45,760 Speaker 2: or vice versa. You know, if you've had if you're 721 00:31:45,760 --> 00:31:47,840 Speaker 2: going out for dinner, you don't need enough new snacks, 722 00:31:47,840 --> 00:31:51,000 Speaker 2: so you can certainly a just meal number. Or if 723 00:31:51,000 --> 00:31:53,160 Speaker 2: you've had a big breakfast at a cafe that's been 724 00:31:53,600 --> 00:31:56,440 Speaker 2: you know, with a lot of those additions toast plus eggs, 725 00:31:56,480 --> 00:31:58,840 Speaker 2: plus saloumi, plus you know, all the bits and pieces, 726 00:31:58,840 --> 00:32:01,160 Speaker 2: plus a couple of coffees, you certainly probably don't need 727 00:32:01,280 --> 00:32:04,520 Speaker 2: lunch or much till the afternoon. So that lends itself 728 00:32:04,520 --> 00:32:06,600 Speaker 2: to getting back to when you're hungry again after a 729 00:32:06,680 --> 00:32:09,120 Speaker 2: larger meal, there's a little bit of an art to it, 730 00:32:09,280 --> 00:32:10,800 Speaker 2: you know, for example, if it's a more of a 731 00:32:10,840 --> 00:32:13,760 Speaker 2: coarse style, you know, seeking out things that are low 732 00:32:13,800 --> 00:32:16,920 Speaker 2: calorie like the salad or the seafood option as the entree, 733 00:32:17,040 --> 00:32:20,240 Speaker 2: or sharing something, you know, looking for the leaner options 734 00:32:20,280 --> 00:32:23,280 Speaker 2: like the white fish, or ordering an entree size of 735 00:32:23,480 --> 00:32:26,520 Speaker 2: a heavier carve dish like a pasta. Always load up 736 00:32:26,520 --> 00:32:29,280 Speaker 2: on the veggies where you can taste the dessert. Don't 737 00:32:29,320 --> 00:32:31,960 Speaker 2: eat it because that's basically a whole nother meal in calories, 738 00:32:32,040 --> 00:32:33,719 Speaker 2: So have a mouthful or two, or go for your 739 00:32:33,720 --> 00:32:36,800 Speaker 2: affagato or your biscotti with a coffee. I think that's 740 00:32:36,840 --> 00:32:41,320 Speaker 2: the thing really to it, because you know it's it's 741 00:32:41,640 --> 00:32:45,600 Speaker 2: challenging just given the heavy load, but it's not impossible. 742 00:32:45,840 --> 00:32:49,400 Speaker 2: I think that if you keep in mind heavier options 743 00:32:49,480 --> 00:32:52,000 Speaker 2: like things like pizza and pasta or once or twice 744 00:32:52,040 --> 00:32:54,720 Speaker 2: a week versus really seeking out the light options or 745 00:32:54,800 --> 00:32:58,520 Speaker 2: lighter cuisines, it's absolutely doable. And then factoring in little 746 00:32:58,520 --> 00:33:01,200 Speaker 2: extra tricks, you know, like doing some extra activity off 747 00:33:01,240 --> 00:33:03,560 Speaker 2: the back of a restaurant meal and walking part of 748 00:33:03,560 --> 00:33:05,080 Speaker 2: the way home or to the train or to the 749 00:33:05,080 --> 00:33:06,920 Speaker 2: bus to get rid of some of that. 750 00:33:06,800 --> 00:33:07,480 Speaker 1: Sort of load. 751 00:33:08,680 --> 00:33:10,640 Speaker 2: So yeah, we certainly there is an art to it, 752 00:33:10,680 --> 00:33:13,240 Speaker 2: and as I said, probably the key thing is cutting 753 00:33:13,280 --> 00:33:16,440 Speaker 2: the meal number down when you are eating. And that's 754 00:33:16,480 --> 00:33:19,520 Speaker 2: a good example of a time where may have been 755 00:33:19,560 --> 00:33:22,400 Speaker 2: out for a bigi ish meal. You know that's had 756 00:33:22,720 --> 00:33:24,960 Speaker 2: some drinks with it and a couple of courses and 757 00:33:25,040 --> 00:33:28,200 Speaker 2: heavier foods. If you don't wake up hungry, don't worry 758 00:33:28,240 --> 00:33:30,360 Speaker 2: about not eating breakfast that next day. You know, that's 759 00:33:30,400 --> 00:33:32,640 Speaker 2: a day where you may not need to eat until lunchtime. 760 00:33:32,960 --> 00:33:36,040 Speaker 2: And that's where it's the art of balance. So certainly 761 00:33:36,080 --> 00:33:39,360 Speaker 2: doable can be a bit tricky, but you know, to 762 00:33:39,400 --> 00:33:41,240 Speaker 2: be honest, I think we probably eat out three or 763 00:33:41,240 --> 00:33:44,200 Speaker 2: four times a week if I'm honest, because I would 764 00:33:44,280 --> 00:33:47,440 Speaker 2: have two nights where I've got a babysitter and then 765 00:33:47,480 --> 00:33:49,480 Speaker 2: there'd be at least two other social occasions and I 766 00:33:49,560 --> 00:33:52,520 Speaker 2: keep my weight really stable, So you know that there's 767 00:33:52,520 --> 00:33:54,080 Speaker 2: an art. You know, I've been out to lunch today 768 00:33:54,680 --> 00:33:57,200 Speaker 2: and yeah, I won't really have much dinner. So this, 769 00:33:57,520 --> 00:33:59,440 Speaker 2: you know, that balance effect goes a long way and 770 00:33:59,520 --> 00:34:02,520 Speaker 2: keeping it controlled, but you do have to be relatively 771 00:34:02,520 --> 00:34:05,239 Speaker 2: strict with your choices and another little trick. Actually, like 772 00:34:05,280 --> 00:34:07,120 Speaker 2: today the lunch that I had, I didn't really like 773 00:34:07,160 --> 00:34:09,160 Speaker 2: the dessert. I just had a mouthful and left it. 774 00:34:09,400 --> 00:34:12,160 Speaker 2: There's a lot of people aren't always comfortable with leaving food. 775 00:34:13,200 --> 00:34:15,319 Speaker 2: But over time, if you can get more comfortable without 776 00:34:15,320 --> 00:34:18,200 Speaker 2: and tasting things and really only sort of eating it 777 00:34:18,239 --> 00:34:22,000 Speaker 2: if it's really tasting good. Not all easy, but a 778 00:34:22,000 --> 00:34:24,360 Speaker 2: good way to kick calories controlled and not waste calories 779 00:34:24,360 --> 00:34:26,400 Speaker 2: on foods you perhaps aren't that flustered on as I 780 00:34:26,440 --> 00:34:27,760 Speaker 2: wasn't when the dessert came today. 781 00:34:27,880 --> 00:34:29,960 Speaker 1: So I really like that idea, Susie, of actually tasting 782 00:34:30,000 --> 00:34:31,880 Speaker 1: the food. Because I had a really good client example 783 00:34:31,920 --> 00:34:35,160 Speaker 1: where she works at a very you know, top notch job, 784 00:34:35,200 --> 00:34:37,279 Speaker 1: and she's very much wined and dined by a lot 785 00:34:37,280 --> 00:34:39,759 Speaker 1: of clients, and she quite often will have a five 786 00:34:39,840 --> 00:34:42,600 Speaker 1: course Deigus station and nine course Stigas station. It's often 787 00:34:42,640 --> 00:34:45,880 Speaker 1: paired with beautiful wines. And these are lunches, like client lunches, 788 00:34:45,920 --> 00:34:47,880 Speaker 1: And I said, God, you're having two three glasses of 789 00:34:47,880 --> 00:34:49,359 Speaker 1: wine and a lunch and you're supposed to go back 790 00:34:49,400 --> 00:34:51,719 Speaker 1: to work. How do you function? So we very much 791 00:34:51,800 --> 00:34:54,320 Speaker 1: talk about the tasting form of that for her, because 792 00:34:54,480 --> 00:34:56,560 Speaker 1: especially as she doesn't actually pay for that food, she 793 00:34:56,600 --> 00:34:58,279 Speaker 1: doesn't feel like I mean, I'm not a fan of 794 00:34:58,320 --> 00:35:00,920 Speaker 1: wasting food. I don't encourage people to waste food. But 795 00:35:00,960 --> 00:35:03,359 Speaker 1: when you're getting wined and dined by clients multiple times 796 00:35:03,400 --> 00:35:05,680 Speaker 1: a week and then there's an absorberant amount of food, 797 00:35:05,920 --> 00:35:08,440 Speaker 1: we really talk about her really just tasting each dish 798 00:35:08,520 --> 00:35:12,520 Speaker 1: versus eating each dish, particularly when it's degas stations of five, six, seven, eight, 799 00:35:12,680 --> 00:35:14,839 Speaker 1: nine course meals, like she had a nine course meal 800 00:35:16,600 --> 00:35:19,399 Speaker 1: dinner paired with champagne one time, and I just think 801 00:35:19,880 --> 00:35:23,160 Speaker 1: it's a huge load of excess calories. So really sort 802 00:35:23,160 --> 00:35:25,799 Speaker 1: of that concept of tasting the food, particularly if it's 803 00:35:25,840 --> 00:35:28,080 Speaker 1: a large volume of food and it's very very frequent 804 00:35:28,120 --> 00:35:30,160 Speaker 1: as well, if you're getting wined and dined by clients, 805 00:35:30,239 --> 00:35:32,399 Speaker 1: or if clients are insisting that you have a drink 806 00:35:32,400 --> 00:35:34,120 Speaker 1: with your lunch and insisting that you have a drink 807 00:35:34,120 --> 00:35:36,280 Speaker 1: with your dinner, really just taking a couple of SIPs 808 00:35:36,280 --> 00:35:38,680 Speaker 1: and leaving the glass of wine or beer or whatever 809 00:35:38,719 --> 00:35:40,200 Speaker 1: it might be on the table, I think is a 810 00:35:40,200 --> 00:35:43,360 Speaker 1: really helpful way to stay on track as well. So 811 00:35:43,400 --> 00:35:46,280 Speaker 1: I really like that idea of tasting, not necessarily eating 812 00:35:46,360 --> 00:35:48,800 Speaker 1: or drinking everything so susy. That brings us to the 813 00:35:48,920 --> 00:35:51,200 Speaker 1: end of the nutrition catch for another Sunday. If you 814 00:35:51,200 --> 00:35:53,680 Speaker 1: guys haven't done so already, don't forget to subscribe to 815 00:35:53,719 --> 00:35:55,960 Speaker 1: the podcast. You will have us delivered into your inbox 816 00:35:56,000 --> 00:35:58,719 Speaker 1: every Sunday and every Wednesday morning. We also have our 817 00:35:58,760 --> 00:36:02,120 Speaker 1: socials running. We're at the Nutrition Couch podcast on Instagram 818 00:36:02,120 --> 00:36:04,480 Speaker 1: and Facebook, and we will see you guys, same time, 819 00:36:04,719 --> 00:36:06,960 Speaker 1: same place next week. Thank you for listening. 820 00:36:07,200 --> 00:36:24,200 Speaker 2: See you next Sunday.