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Speaker 1: How are you feeling after the Easter break, energized and

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Speaker 1: on track or heavy, bloated and far from your best.

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Speaker 1: The weeks after holiday periods are known for being a

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Speaker 1: big reality check when it comes to our health goals,

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Speaker 1: and on today's episode of The Nutrition Couch, we look

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Speaker 1: at the different options when it comes to sustainable weight

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Speaker 1: loss and when weight loss medication may be an option

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Speaker 1: for you. Hi, I'm Susie Burrell and on Lyonne Wood,

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Speaker 1: and together we bring you The Nutrition Couch, the weekly

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Speaker 1: podcast that keeps you up to date on everything you

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Speaker 1: need to know in the world of nutrition as well

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Speaker 1: as all things weight loss options. We have some interesting

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Speaker 1: new data on weight loss plateaus. I have a frozen

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Speaker 1: meal I want to share with you. And our listener

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Speaker 1: question is all about whether we should eat before training

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Speaker 1: or not, but before we dive in to weight loss

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Speaker 1: and specifically when weight loss medication may be an optionally.

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Speaker 1: And we wanted to officially announce our retreat dates for

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Speaker 1: the end of the year. We had a very successful

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Speaker 1: retreat up in Kingscliff in March and we were very

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Speaker 1: quickly hounded by listeners about where we would be running

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Speaker 1: another one and at the moment, we have a opportunity

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Speaker 1: to run one again at Kingscliff from Friday, the thirty

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Speaker 1: first of October it is Halloween, until Sunday the second

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Speaker 1: of November. Now we've come across those dates for a

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Speaker 1: range of reasons. One was availability at Kingscliff, but we

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Speaker 1: also wanted to do it before it got too busy

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Speaker 1: at the end of the year, and also too hot,

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Speaker 1: because we love to be near the beach so we

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Speaker 1: can run our beautiful yoga and pilates with our gorgeous

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Speaker 1: instructor to nil. But it does get pretty steamy up there,

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Speaker 1: and also just life really gets manic, we find through November.

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Speaker 1: So we do have this opportunity to take another twenty

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Speaker 1: Ladies away. I can't stress how invigorating this time is.

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Speaker 1: You know. Not only do you get a one on

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Speaker 1: one session with Leanne or I, which is something that

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Speaker 1: some people might not normally have the opportunity to do,

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Speaker 1: where we really give you any individualized plan for your

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Speaker 1: health and nutrition goals. We have three different symposiums where

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Speaker 1: we discuss hormones, the psychology of eating behavior, women in stress.

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Speaker 1: We give you a chance to learn all about our

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Speaker 1: favorite products at the supermarkets and label reading and have

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Speaker 1: open q and as. We have gourmet meals, especially prepared

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Speaker 1: by the chefs at Kingcliff who do an amazing job.

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Speaker 1: We have pilates and yoga sessions every day, we have

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Speaker 1: daily walks like it really is an opportunity to really

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Speaker 1: immerse in your nutrition. But it's also a really relaxing weekend.

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Speaker 1: Because you have a SPA pass, you can also have

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Speaker 1: free time as much as you like to, so come

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Speaker 1: in the rays or go into town and shop. So

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Speaker 1: to me, it's just everything that a weekend away offers.

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Speaker 1: But on top of that, you can also get exposure

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Speaker 1: to a group of like minded, motivated women to really

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Speaker 1: fast track your health goals. We've had women from all

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Speaker 1: ages and life stages. We've had a gorgeous girl on

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Speaker 1: her baby moon. We've had young girls preparing to have babies.

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Speaker 1: We've got retired mums and women who are just looking

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Speaker 1: to optimize their health through the lifespan. We've had groups

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Speaker 1: of friends, we've had individuals. We've had girls from the country, Queensland,

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Speaker 1: Hearth like remote all over as well as the capital

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Speaker 1: cities Tasmania. It's just something that really I promise you

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Speaker 1: you will get something out of it if you are

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Speaker 1: interested and know that your health could do use a

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Speaker 1: little reboot. So if you are interested, all you need

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Speaker 1: to do is send us an email at admin at

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Speaker 1: the nutritioncouch dot com and we will get the information

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Speaker 1: to you because we do need to secure those positions

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Speaker 1: in the next couple of weeks, so it's important that

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Speaker 1: you get onto it. Bring a friend. We don't want

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Speaker 1: you to bring husbands or children. Save that family retreat.

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Speaker 1: This is really a time for women to really focus

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Speaker 1: on self and health. And I promise you you will

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Speaker 1: not regret investing in that experience.

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Speaker 2: Yeah, one hundred percent. So the husbands and children's a band.

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Speaker 2: It's for you to take time out for yourself because

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Speaker 2: two often women are too busy, they've burnt out, they

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Speaker 2: put themselves last on the priority list. And this weekend

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Speaker 2: is all about you, you coming first, you prioritizing your health,

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Speaker 2: your wellness, and just giving your self time to learn

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Speaker 2: to immerse yourself to just feel better and leave feeling

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Speaker 2: infigurated and rested and just full of motivation to head

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Speaker 2: back into the busyness of life. So, as Susie said,

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Speaker 2: please don't send us a DM. We are aw forward

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Speaker 2: checking them. We're in between social media managers at the moment.

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Speaker 2: We need some help there. Definitely send us an email.

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Speaker 2: We're much more over that, so adminute the nutritioncouch dot

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Speaker 2: com and we will be looking to secure the date

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Speaker 2: and the space if we have enough interest and yeah,

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Speaker 2: we can't wait for you to join us, come hang out,

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Speaker 2: have an incredible weekend. And we will say that about

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Speaker 2: seventy to eighty percent of our attendees from the past

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Speaker 2: we've run two retreats now very successfully, they've come solo.

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Speaker 2: So don't feel at all awkward or weird or worried

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Speaker 2: or scared if you're coming by yourself. The majority of

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Speaker 2: our retreat tendies have actually come by themselves. There's only

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Speaker 2: a handful that have come. We've had mother daughter, Joe's,

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Speaker 2: we've had best friends, we've had some work colleagues, we've

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Speaker 2: had sisters, but that's fewer and Vira in between. You're absolutely,

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Speaker 2: of course welcome to bring somebody, but most of our

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Speaker 2: attendees do come by themselves. So don't at all feel

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Speaker 2: awkward or worried if you are coming solo, because I

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Speaker 2: promise you you will just have the best most relaxing,

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Speaker 2: knowledgeable time and you'll leave just feeling so so wonderful.

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Speaker 2: So yeah, we can't wait for you to join us.

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Speaker 2: Send us an email admin at the Nutritioncouch dot com

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Speaker 2: and we will send you some further information on our

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Speaker 2: Kingscliff October slash November retreat.

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Speaker 1: Perfect All right, Leanne, Well, we do try not to

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Speaker 1: focus too much on a weight based conversation, but when

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Speaker 1: we have surveyed our listeners, I think ninety percent or

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Speaker 1: something huge we're interested in weight. So we thought after

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Speaker 1: Easter and particularly holidays because for a lot of the

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Speaker 1: listeners you will have noticed sort of AUSTRAYA has been

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Speaker 1: on a bit of a shutdown for the last couple

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Speaker 1: of weeks because school holidays things really tend slow down

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Speaker 1: and all of the public holidays enrollment, a lot of

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Speaker 1: us have taken a couple of weeks off. Now, inevitably

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Speaker 1: that means that a lot of diets and lifestyle regimes

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Speaker 1: are off track. You've got children in the way, partners,

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Speaker 1: everything's a mess, lack of structure, etc. A lot of

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Speaker 1: tempting foods around, and inevitably we get a barrage of

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Speaker 1: inquiries about our nutrition, weight loss and coaching services around

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Speaker 1: this time. So I thought of the back of an

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Speaker 1: article that appeared in the Sunday Papers nationally last weekend

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Speaker 1: about the increasing number of medical doctors prescribing golp one

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Speaker 1: or weight loss medications like Wegovi, Ozen Peak Munjaro without support.

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Speaker 1: And indeed, I do see and hear this all the

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Speaker 1: time in my own nutrition practice, where I tend to

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Speaker 1: specialize in hormones and weight loss, that there is great

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Speaker 1: interest in weight loss medications, but I would argue that

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Speaker 1: up to eighty ninety percent of people have prescribed them

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Speaker 1: without any specific dietary info, which is absolutely appalling because

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Speaker 1: in a minute, I'll talk about why these weightless medications

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Speaker 1: are right for some people and how they work, but

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Speaker 1: without intensive diet and lifestyle information, you basically are paying

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Speaker 1: a lot of money for something that's I'm likely to

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Speaker 1: be sustainable long term. So first of all, I wanted

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Speaker 1: to give some context, Leanne and you just jump in

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Speaker 1: whenever around how I would categorize weight loss and when

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Speaker 1: I'm looking at someone who may need that help. So

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Speaker 1: I would firstly say that if someone's got to lose

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Speaker 1: less than ten kilos without any significant medical history, so

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Speaker 1: say you're forty two years old, your weight's crept up

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Speaker 1: from sixty kilos to even eighty kilos in the past

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Speaker 1: ten twenty years, you're starting to notice the changes of menopause, perimenopause,

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Speaker 1: You've had your kids, or just sort of in that

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Speaker 1: child rearing era of life. Generally speaking, I would say

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Speaker 1: that unless you are predisposed to type two diabetes or

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Speaker 1: have had gestational diabetes, I would very rarely, if ever,

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Speaker 1: encourage or need weight loss medication if someone needs to

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Speaker 1: lose less than say, twenty kilos even and is sort

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Speaker 1: of no significant hormonal dysfunction. So in that case, unless

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Speaker 1: you had already tried diet and intense lifestyle intervention, seen

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Speaker 1: a dietician, seen someone who's deeply experienced in weight control

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Speaker 1: like Leanna or I or Land's associates, and really given

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Speaker 1: yourself three to six months of lifestyle intervention, generally speaking,

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Speaker 1: you won't need medication. You should be able to successfully

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Speaker 1: achieve a calorie deficit, exercise, and be able to create

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Speaker 1: a sustainable model of lifestyle change. Now, the difference is

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Speaker 1: if someone presents who is already eating pretty well, exercising regularly,

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Speaker 1: and carrying more than fifteen twenty kilos or has a

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Speaker 1: waste measurement over one hundred centimeters with a history family

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Speaker 1: history of type two diabetes. That's when I will flag

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Speaker 1: that there may be a need or an option of

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Speaker 1: introducing weight loss medication to help the process. And the

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Speaker 1: reason I say that is that for people who are

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Speaker 1: carrying significant weight even though they live a relatively healthy lifestyle,

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Speaker 1: already exercising, eating fairly well, and they're still struggling to

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Speaker 1: lose weight, if their insulin levels are clinically high, it

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Speaker 1: will actively block fat loss. And that's the case where

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Speaker 1: we'll start a client on a calorie controlled, macronutrient balanced

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Speaker 1: meal plan. They're exercising and the scales barely move. And

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Speaker 1: that is when in the old days, going back ten

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Speaker 1: twenty years before we had this latest weight loss medication range,

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Speaker 1: we would use what's known as met forman, which is

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Speaker 1: an oral medication that helps the cells ability to metabolize

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Speaker 1: insulin and glucose and helps with weight loss. So in

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Speaker 1: the old days, ly end, we didn't have glps, we

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Speaker 1: didn't have ozmpeg. If people had insulin resistance, we would

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Speaker 1: put them on met form and in conjunction with a

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Speaker 1: GP or endocrinologist, and over time three six, twelve months

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Speaker 1: they would lose weight and keep it off with that medication,

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Speaker 1: though not as rapidly as the latest weight loss medications,

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Speaker 1: and indeed today lean If I have a client who

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Speaker 1: is intro and resistant struggling with weight loss, I will

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Speaker 1: always go to something like met Foreman, unless they're glucose

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Speaker 1: levels and insulince are so clinically high that I would

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Speaker 1: go straight to a more aggressive GLP one. So that's

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Speaker 1: the first thing. If you've only got a handful of

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Speaker 1: kilos to lose, less than ten, definitely even less than twenty,

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Speaker 1: and you're relatively young, you don't have a family history

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Speaker 1: of diabetes, I would be very reluctant to put you

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Speaker 1: on weight loss medication. The reason is that it's expensive

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Speaker 1: and you still have to change a diet and lifestyle.

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Speaker 1: And this is the thing. A lot of doctors are

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Speaker 1: giving the prescription out without support, and you might take it.

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Speaker 1: You've got impaired appetite, you don't eat much, you lose weight,

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Speaker 1: significant amount of muscle mass, which is what the evidence

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Speaker 1: is showing, and then of course as soon as you

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Speaker 1: go off it, you put it all back on. It's

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Speaker 1: just defeats the purpose. And I guarantee that that's fifty

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Speaker 1: sixty seventy percent of people using it and not using

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Speaker 1: it in the right way. Then there are those who

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Speaker 1: absolutely need it. So that would be someone who presents

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Speaker 1: to me with family history of type two diabetes, they

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Speaker 1: had gestational diabetes with their pregnancies. They're over one hundred kilos.

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Speaker 1: They are so tired and fatigued and hungry that they're

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Speaker 1: finding it very difficult to be diet compliant. Absolutely, I

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Speaker 1: will say, look, I'm happy to try without, but you

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Speaker 1: are a perfect candidate for something like Manjaro, which is

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Speaker 1: the one I tend to be erring towards in conjunction

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Speaker 1: with medical support at the moment, because it's dual acting

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Speaker 1: and sort of the latest medication. It's sort of taken

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Speaker 1: over OZ and PAK in terms of efficiency and in

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Speaker 1: conjunction with diet and exercise. Working every bit as closely

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Speaker 1: as I would with someone who's not on weight loss medication,

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Speaker 1: we will achieve that weight loss results, and then wean

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Speaker 1: them off over time. It's always my preference to not

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Speaker 1: continually increase the dose of these medications. My preference is

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Speaker 1: to keep it as low as possible, use it as

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Speaker 1: an aid to help reduce appetite, improve insulin action, and

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Speaker 1: in conjunction with a very prescriptive and supportive diet, which

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Speaker 1: is the kind of coaching Land and I work it.

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Speaker 1: We speak to our clients daily often to give them

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Speaker 1: those results within that supportive environment. They're getting the twenty

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Speaker 1: thirty forty kilos off over a six twelve month period

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Speaker 1: and then learning to control their weight either on a

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Speaker 1: low dose of medication or learning to wean off. Now,

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Speaker 1: in general, there is one group, Juniper, which is an

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Speaker 1: online program who I'm consulting to, who do offer online

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Speaker 1: support for GOLP one medication, but that's one of the

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Speaker 1: only ones. Most situations see people go online get the

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Speaker 1: medication prescription or see the doctor get it without any support,

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Speaker 1: which is to me just such a bad move. So

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Speaker 1: at a minimum, you need to enlest something like Juniper

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Speaker 1: and get support, and if you can or want to

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Speaker 1: commit to something like a dietician, you will get superior

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Speaker 1: results every time. I think Leanna and I are confident

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Speaker 1: in our skills to say that we will help you

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Speaker 1: use the medications the right way, wean off at the

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Speaker 1: right time, and learn how to eat to control the

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Speaker 1: body weight you want without this cycle of dieting that

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Speaker 1: you'll see. So I know there'll be people listening thinking

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Speaker 1: to myself, I've tried, I'm still not losing weight, I'm

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Speaker 1: not feeling great. Is it for me? But that would

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Speaker 1: be the categories. How much weight do you have to lose,

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Speaker 1: do you have any significant medical history? Have you really

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Speaker 1: committed to proper diet and exercise? And if you do,

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Speaker 1: decide to give them a go. At a minimum, go

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Speaker 1: for an online program like Juniper that will support you,

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Speaker 1: or even better, enlist the support of a dietician one

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Speaker 1: on one and that will help you achieve your goals.

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Speaker 1: Use the medication the right way, and then wean off

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Speaker 1: appropriately at the right time, rather than thinking that it's

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Speaker 1: a short term thing that you go on and off

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Speaker 1: pay hundreds of dollars for, and I promise you the

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Speaker 1: negative effects on your body composition will be far worse,

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Speaker 1: because that's what we're learning. We're learning that people that

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Speaker 1: take them sure might lose weight in the short term,

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Speaker 1: may lose ten to twenty kilos quickly, but they also

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Speaker 1: lose a significant amount of muscle mass, which ultimately compromises

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Speaker 1: their metabolism long term. So that's where I'm sitting at

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Speaker 1: with them at the moment. Lean and I reckon about

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Speaker 1: twenty to thirty percent of my clients are on a

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Speaker 1: weight loss medication, whether it's a Nose and pea Corman Jarro.

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Speaker 1: But as I said, I will try many different things first,

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Speaker 1: and I still often go back to met form and

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Speaker 1: it's still a really effective medication, a very effective cellular

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Speaker 1: health medication, and it's slower, but it does absolutely work.

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Speaker 1: And for my pery and postmenopausal women with high Waiste measurements,

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Speaker 1: often I'll be suggesting that is worth a discussion with

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Speaker 1: their doctor because there is a lot of cellular health

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Speaker 1: benefits because we're not just dealing with weight here. We're

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Speaker 1: dealing with setting your body up metabolically to be its

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Speaker 1: healthiest long term as well as lose weight. So what

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Speaker 1: do you think of that summation?

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Speaker 2: Yeah, yeah, I agree, And I think that the power

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Speaker 2: of actually working one on one with a dietisian is

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Speaker 2: so important because you know, people are spending hundreds hundreds

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Speaker 2: of dollars a month on these medications. Yeah, they turn

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Speaker 2: around and they go, oh, I don't want to see

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Speaker 2: a dietitian. It's like dietitians are far far cheaper than

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Speaker 2: the medications in most cases, but most people will need

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Speaker 2: both of them. So even if you're utilizing the medications

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Speaker 2: it's working, you don't want to use them forever, or

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Speaker 2: most people don't need them forever. So actually enlisting the

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Speaker 2: help of a dietician can be really helpful, if not initially,

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Speaker 2: then definitely as you start to win off and you

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Speaker 2: actually want to maintain that weight loss. And I guess

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Speaker 2: that probably leads us nicely into the next section. And

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Speaker 2: as you said, is we don't want to talk or

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Speaker 2: have a primary just focus on weight loss all of

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Speaker 2: the time, but there is a lot of questions that

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Speaker 2: we get. There is a lot of listener topics that

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Speaker 2: come through, and weight loss is always at the top

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Speaker 2: of the list for basically i'd say ninety percent of

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Speaker 2: questions that come through. So another one was really talking

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Speaker 2: about weight loss plateau. So that sort of leads us

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Speaker 2: from talking about weight loss medications into talking about weight

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Speaker 2: loss plateaus. And it is something that a lot of

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Speaker 2: my clients will sometimes say to me, Oh, I've hit

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Speaker 2: a plateau this week, and I say, no, no, it's

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Speaker 2: not a plateau. That's just a very very normal part

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Speaker 2: of weight loss. Because to me, a weight loss plateau

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Speaker 2: would be a good three to four week period without

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Speaker 2: any real movement on the scale. If you don't lose

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Speaker 2: weight for a week, I'm not even concerned. If my

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Speaker 2: clients on the scale they say, oh, it's the same

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Speaker 2: as last week, and I've lost so well for three

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Speaker 2: weeks in a row, I had to say, that's normal.

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Speaker 2: We have females, most of us, you know, have menstrual periods,

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Speaker 2: we have hormones. The scales do tend to fluctuate. So

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Speaker 2: as long as that weight is continuing to move down

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Speaker 2: every one to two to three weeks, you're still on

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Speaker 2: a good track. You're still maintaining that consistent fat loss

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Speaker 2: over time. But a plateau, to me, is really where

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Speaker 2: that weight is stalled for a good three to four

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Speaker 2: weeks in despite really being consistent with the plan. And

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Speaker 2: that's really the key word there, is consistent. If you've

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Speaker 2: come out through Easter and you know, you've had a

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Speaker 2: few too many Easter eggs, we've had a lot of socializing,

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Speaker 2: We've you know, probably had a few cheeky glasses of wine,

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Speaker 2: and your weight hasn't moved. That's really not a plateau.

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Speaker 2: That's just you being human like the rest of us.

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Speaker 2: We haven't been as consistent with our diet over Easter,

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Speaker 2: and obviously the weight loss is stalled. So a plateau

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Speaker 2: really needs to be that you're consistent with your goals,

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Speaker 2: your nutrition in a calorie deficit, your exercise, and the

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Speaker 2: scales aren't moving. So there was a recent article from

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Speaker 2: New Atlas and that did just scuss some points about

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Speaker 2: weight loss plateaus, and as I mentioned, plateaus are really

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Speaker 2: that I guess, really frustrating period in between weight loss

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Speaker 2: progression where it just basically completely stalls. So it is

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Speaker 2: a very natural part of the journey. Everybody will see it.

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Speaker 2: People who tend to have less weight to lose will

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Speaker 2: probably see more plateaus in between their journey than people

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Speaker 2: who have larger amounts of weight to lose. They will

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Speaker 2: probably consistently see that scale moving down most if not

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Speaker 2: all weeks, but most of us will eventually hit some

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Speaker 2: form of a plateau, some people within a few weeks,

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Speaker 2: other people you know, that might take six months, but

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Speaker 2: most of us will hit a plateau eventually. So this

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Speaker 2: article basically analyzed some of the data that came out

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Speaker 2: of the CSIRO Total Wellbeing Diet program, and from that

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Speaker 2: data set, I think the original data set had something

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Speaker 2: like over twenty thousand adults analyzed, but from this data set,

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Speaker 2: they took just over six thousand participants and they looked

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Speaker 2: at the individuals that had lost a significant amount of weight,

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Speaker 2: and significant being defined by at least five to ten

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Speaker 2: percent of their body weight. And they looked at those

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Speaker 2: people who experienced plateaus, who had lost a significant amount

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Speaker 2: of weight, and basically, what the article was suggesting that

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Speaker 2: plateaus were a very normal part of the weight loss

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Speaker 2: journey basically, and it meant that they were sort of

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Speaker 2: inferring that a weight loss plateau was the body's way

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Speaker 2: of adjusting to changes and weight and metabolism over time,

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Speaker 2: and rather than being you know, discouraged or upset by it,

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Speaker 2: people should really be encouraged by it and to view

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Speaker 2: it as a really temporary part of their journey long

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Speaker 2: time being. The key takeaway in a weight loss plateau

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Speaker 2: is just to push forward and maintain that consistency because

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Speaker 2: all of these people who experience that significant amount of

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Speaker 2: weight loss within this data set, and I'm talking, you know,

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Speaker 2: most of these people lost between ten to twenty kilos

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Speaker 2: and were able to maintain this after a year, so

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Speaker 2: it's a significant amount of weight they were able to

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Speaker 2: maintain that. The majority of these people experience regular plateaus

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Speaker 2: as part of their journey, and when you think about it,

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Speaker 2: twelve kilos is a lot of weight to lose, and

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Speaker 2: most of these participants in the Darta set had lost

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Speaker 2: that over twelve months, So that's only two kilos a month.

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Speaker 2: It doesn't sound like a lot like everybody wants to lose,

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Speaker 2: you know, five ten kilos in four six weeks, or

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Speaker 2: do these gym eight week challenges and lose eight kilos

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Speaker 2: in eight weeks. But really, the quicker you lose it,

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Speaker 2: generally the quicker it comes back on again. So slow

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Speaker 2: and steady often wins the race when it comes to

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Speaker 2: sustainable fat loss. But if you're talking about twelve kilos

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Speaker 2: over twelve months, you were going to have weeks and

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Speaker 2: probably even months in there where you may experience a plateau.

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Speaker 2: So plateaus are very normal. We can overcome them. And

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Speaker 2: I've got a couple of little tips for our listeners

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Speaker 2: today to overcome some plateaus. Before I pass over to you,

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Speaker 2: Susie but I think the most important takeaway for our

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Speaker 2: nutrition couch listeners is just to reinforce the importance of

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Speaker 2: healthy eating. Like you have to move your body regularly,

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Speaker 2: you have to eat well of regularly. It doesn't matter

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Speaker 2: if the scale isn't reflecting it. You just have to

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Speaker 2: push and keep going because plateaus are a very normal

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Speaker 2: part of the weight loss journey. And if you fall

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Speaker 2: off the wagon or quit every time you have a

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Speaker 2: weight loss platau, you're never ever going to actually achieve

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Speaker 2: the goals that you want to achieve long term. So

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Speaker 2: if you have found yourself in a bit of a

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Speaker 2: weight loss plateau, and as I mentioned previously, I sort

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Speaker 2: of consider that with no real movement, despite consistency with

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Speaker 2: your diet, with regular movement, after about three to four weeks,

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Speaker 2: what I would say is track everything, really be consistent

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Speaker 2: and ensure you actually are eating in a calorie deficit.

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Speaker 2: Track your food, track your drinks, track your weekends and

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Speaker 2: your alcohol, even if it's just for one week, to

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Speaker 2: really know how much is going in and reassess your calories.

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Speaker 2: Do you need to drop them down further? Because if

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Speaker 2: you've lost ten kilos eating x amount of calories and

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Speaker 2: now you've hit a weight loss platau, your body has

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Speaker 2: probably adapted down to that and you need to do

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Speaker 2: something different. Are you drop your calories further or change

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Speaker 2: up your nutrition or movement to allow that weight loss

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Speaker 2: to continue on? So reassess your calories. In some people

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Speaker 2: it may actually mean getting out of a deficit for

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Speaker 2: a little while, i e. Reverse dieting, increasing your calories,

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Speaker 2: giving your body time to improve itself metabolically, giving your

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Speaker 2: body a break from a calorie deficit before diving back

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Speaker 2: into that deficit again in a few weeks or months later.

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Speaker 2: So just have a reassessment of your calories. Ensure that

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Speaker 2: you're doing some resistance training, because the more muscle you have,

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Speaker 2: the better you metabolism, the better fat loss is going

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Speaker 2: to be. And if you are already doing some resistance training,

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Speaker 2: perhaps try something like some progressive overload. Just change up

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Speaker 2: the type of movement that you're doing. And talking about movement,

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Speaker 2: the other tip for plateaus is really to boost your NEAT.

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Speaker 2: So NEAT stands for non exercise activity thermogenesis NEAT. It's

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Speaker 2: a fancy little term that essentially means any movement that

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Speaker 2: isn't formal exercise. So get some more steps in, take

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Speaker 2: the stairs, get off the bus or the train, stop

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Speaker 2: early and walk that little bit further home, or walk

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Speaker 2: that little bit further into water. Any extra movement you

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Speaker 2: can do to boost your neat will kick you out

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Speaker 2: of a plateau and generally keep that fat loss happening

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Speaker 2: for you. And the last thing is just to be patient,

431
00:22:10,520 --> 00:22:13,280
Speaker 2: because plateaus are normal. As we mentioned, there's nothing wrong

432
00:22:13,320 --> 00:22:15,800
Speaker 2: with them. We all hit them, myself included when I

433
00:22:15,840 --> 00:22:18,800
Speaker 2: was dropping my postpart and baby weight. Plateaus are very

434
00:22:18,880 --> 00:22:21,520
Speaker 2: very normal, and sometimes it takes the body just that

435
00:22:21,600 --> 00:22:24,640
Speaker 2: little bit of extra time to recalibrate, to get used

436
00:22:24,680 --> 00:22:27,560
Speaker 2: to what the body's been doing before it decides to

437
00:22:27,640 --> 00:22:30,080
Speaker 2: drop down a little bit more weight. And sometimes a

438
00:22:30,080 --> 00:22:32,640
Speaker 2: lot of my clients will only see a weight loss

439
00:22:32,680 --> 00:22:35,320
Speaker 2: drop every second week, and the weeks in between are

440
00:22:35,320 --> 00:22:37,920
Speaker 2: fairly stable. Altho, they might even bounce up that little bit,

441
00:22:38,080 --> 00:22:40,440
Speaker 2: and I have zero concern for that as long as

442
00:22:40,520 --> 00:22:44,160
Speaker 2: overall the trend is we're tracking down when the goal

443
00:22:44,280 --> 00:22:47,159
Speaker 2: is basically a calorie deficit and fat loss. What do

444
00:22:47,200 --> 00:22:49,679
Speaker 2: you think, Susie, you see many weight loss plateaus as

445
00:22:49,760 --> 00:22:51,399
Speaker 2: part of your critical practice.

446
00:22:51,640 --> 00:22:53,800
Speaker 1: I do, and it's actually funny because my clients will

447
00:22:53,840 --> 00:22:56,320
Speaker 1: often mention, am I going to platow? Am I going

448
00:22:56,320 --> 00:22:58,280
Speaker 1: to plateau? And I say, oh, it takes a while,

449
00:22:58,359 --> 00:23:00,400
Speaker 1: like I would expect you get off at LEAs five

450
00:23:00,480 --> 00:23:03,119
Speaker 1: seven killos or a sort of three four months in

451
00:23:03,200 --> 00:23:05,960
Speaker 1: before I'm expecting one. So it's certainly not something that happen.

452
00:23:05,960 --> 00:23:09,159
Speaker 1: A plato is you know, significantly down the track. You know,

453
00:23:09,200 --> 00:23:11,000
Speaker 1: it doesn't just happen a week or two in, So

454
00:23:11,080 --> 00:23:13,919
Speaker 1: that's important to clarify. I think what I found interesting

455
00:23:13,960 --> 00:23:16,199
Speaker 1: with this data was that the average you know, the

456
00:23:16,240 --> 00:23:19,280
Speaker 1: platos range over a year long process or two year

457
00:23:19,320 --> 00:23:21,800
Speaker 1: process for three to six months of Plashoh, like that's

458
00:23:21,840 --> 00:23:24,240
Speaker 1: pretty long. I wouldn't be that happy with that, you know,

459
00:23:24,320 --> 00:23:26,359
Speaker 1: I would try and get my clients off a plateau

460
00:23:26,440 --> 00:23:29,760
Speaker 1: after a sort of three four weeks maximum. And like you,

461
00:23:29,880 --> 00:23:33,119
Speaker 1: what I do is measure as well as way, so

462
00:23:33,520 --> 00:23:35,760
Speaker 1: as long as sort of one or the other's changing,

463
00:23:35,880 --> 00:23:38,720
Speaker 1: because that suggests a change in body composition. Because what

464
00:23:38,720 --> 00:23:40,159
Speaker 1: happens is you may not see a change in the

465
00:23:40,160 --> 00:23:44,439
Speaker 1: scales because of changes in water mass or hormone levels

466
00:23:44,480 --> 00:23:47,520
Speaker 1: or salt intake. But if you're noticing, say your measurements

467
00:23:47,560 --> 00:23:50,760
Speaker 1: are reducing, particularly around the waiste. That's indicative of body

468
00:23:50,760 --> 00:23:54,440
Speaker 1: fat loss. Now I don't necessarily agree with you, of course, Leanne.

469
00:23:54,680 --> 00:23:56,600
Speaker 1: I worship the ground you walk on. But one thing

470
00:23:56,600 --> 00:23:59,639
Speaker 1: I would say is sometimes when clients have lost, you know,

471
00:23:59,640 --> 00:24:02,119
Speaker 1: and a calorie deficit, sometimes I find they might need

472
00:24:02,160 --> 00:24:04,600
Speaker 1: a little bit more calorie or a calorie at a

473
00:24:04,640 --> 00:24:07,480
Speaker 1: specific time of day, or a little bit more carbohydrate.

474
00:24:07,920 --> 00:24:11,280
Speaker 1: So I'll certainly play with the macro balance. So yes,

475
00:24:11,960 --> 00:24:14,040
Speaker 1: on one hand, it may be having too much or

476
00:24:14,080 --> 00:24:16,760
Speaker 1: not sticking to a deficit, or sometimes the body's just

477
00:24:16,800 --> 00:24:19,840
Speaker 1: really become used to the same old regime, so they

478
00:24:19,920 --> 00:24:22,040
Speaker 1: might have been having the same breakfast, the same calorie,

479
00:24:22,080 --> 00:24:24,320
Speaker 1: the same macro load. So I'm just trying to constantly

480
00:24:24,480 --> 00:24:27,160
Speaker 1: mix things up as well as have what I call

481
00:24:27,440 --> 00:24:31,080
Speaker 1: light and shade, so heavier days, lighter day. So ultimately,

482
00:24:31,240 --> 00:24:33,840
Speaker 1: for metabolism and changes over time, it comes down to

483
00:24:33,960 --> 00:24:37,439
Speaker 1: changing up the routine. And often people eating a very

484
00:24:37,480 --> 00:24:39,879
Speaker 1: similar type of food or calorie load for long periods

485
00:24:39,920 --> 00:24:41,879
Speaker 1: of time, and it's really just time to mix things up,

486
00:24:41,920 --> 00:24:44,080
Speaker 1: and in some cases they may need a little bit

487
00:24:44,080 --> 00:24:46,600
Speaker 1: more food as well. As we've just spoken about at

488
00:24:46,600 --> 00:24:49,399
Speaker 1: some point it might be suggestive of hormone issues that

489
00:24:49,480 --> 00:24:52,760
Speaker 1: needs managing, but I think it just really reiterates to

490
00:24:52,880 --> 00:24:55,480
Speaker 1: us that a week or two out of similar weight

491
00:24:55,640 --> 00:24:58,119
Speaker 1: is not a plateau. You're really looking at months at

492
00:24:58,119 --> 00:25:01,080
Speaker 1: a time. So sometimes it's just a action to be

493
00:25:01,280 --> 00:25:03,959
Speaker 1: leaning in or changing things up, but that sort of

494
00:25:04,240 --> 00:25:07,840
Speaker 1: no distinct changes can take several weeks. But I wouldn't

495
00:25:07,840 --> 00:25:10,119
Speaker 1: be happy with three or six months on a plateau. No,

496
00:25:10,640 --> 00:25:13,480
Speaker 1: But the message of the research was just keep at

497
00:25:13,520 --> 00:25:16,520
Speaker 1: it and adjust things rather than get discouraged, basically, and

498
00:25:16,560 --> 00:25:19,800
Speaker 1: it's normal for the body to go through those adjustments

499
00:25:19,800 --> 00:25:23,600
Speaker 1: as it's recalibrating its body composition. So I think most

500
00:25:23,680 --> 00:25:27,080
Speaker 1: importantly the take home message is if you've got a

501
00:25:27,080 --> 00:25:29,680
Speaker 1: significant amount of weight to lose twenty thirty kilos, you've

502
00:25:29,680 --> 00:25:32,200
Speaker 1: got to give yourself the time. You know six months

503
00:25:32,200 --> 00:25:34,240
Speaker 1: won't be enough, you need to give yourself that year,

504
00:25:34,320 --> 00:25:36,879
Speaker 1: and if it's more than that, even two to allow

505
00:25:36,920 --> 00:25:39,280
Speaker 1: that recalibration to occur. And I think that gives people

506
00:25:39,400 --> 00:25:41,840
Speaker 1: space and time, which in busy lives is often all

507
00:25:41,880 --> 00:25:44,359
Speaker 1: we need. So yeah, I thought it was really interesting data.

508
00:25:45,400 --> 00:25:47,880
Speaker 1: So onto our product review segment leanne and I wanted

509
00:25:47,920 --> 00:25:49,720
Speaker 1: to talk about this. It's not a new product, but

510
00:25:50,560 --> 00:25:53,239
Speaker 1: it's really taken my eye in the sense that I

511
00:25:53,280 --> 00:25:58,560
Speaker 1: often am asked about healthy, frozen or convenient meals in supermarkets,

512
00:25:58,560 --> 00:26:00,640
Speaker 1: and I do struggle a little bit as whilst there's

513
00:26:00,680 --> 00:26:02,960
Speaker 1: a couple that aren't too bad, a lot of them

514
00:26:03,119 --> 00:26:06,080
Speaker 1: are heavily processed with ingredient Lisa mar Long and they're

515
00:26:06,080 --> 00:26:09,800
Speaker 1: heavy carbohydrate in nature, Whereas I wanted to highlight this

516
00:26:09,880 --> 00:26:12,600
Speaker 1: brand because I think it's actually really good product and

517
00:26:12,640 --> 00:26:14,400
Speaker 1: it's one of the few that I sort of routinely

518
00:26:14,400 --> 00:26:16,520
Speaker 1: go to with my own clients. So it's the Beefit

519
00:26:16,640 --> 00:26:20,080
Speaker 1: Food range. Now the Beefit Food range has got sort

520
00:26:20,119 --> 00:26:23,760
Speaker 1: of a yellow packet, and Kate save was on I

521
00:26:23,800 --> 00:26:26,320
Speaker 1: think she was a Telstra Businesswoman of the Year or

522
00:26:26,400 --> 00:26:29,359
Speaker 1: actually pitched it on Shark Tank some time ago, and

523
00:26:29,720 --> 00:26:32,359
Speaker 1: she's known in the dietetics world for doing like Keto

524
00:26:32,560 --> 00:26:35,080
Speaker 1: more approach. But I want to really emphasize that these

525
00:26:35,080 --> 00:26:38,120
Speaker 1: are not low carb meals. They're just simply lower carb.

526
00:26:38,600 --> 00:26:40,399
Speaker 1: But I really like them because I find they're the

527
00:26:40,560 --> 00:26:43,960
Speaker 1: cleanest frozen meals that you can find in supermarkets. And

528
00:26:44,000 --> 00:26:48,440
Speaker 1: there's about three or four different products across the supermarkets Willies,

529
00:26:48,480 --> 00:26:50,679
Speaker 1: and I think Calls too. They tend to be at

530
00:26:50,720 --> 00:26:53,119
Speaker 1: the top of the freezer section. But I'm just going

531
00:26:53,160 --> 00:26:56,000
Speaker 1: to review today the whole meal beef lasagna because I

532
00:26:56,040 --> 00:27:00,000
Speaker 1: think yes, nutritionally, they really stand out with very strong nutritionals.

533
00:27:00,000 --> 00:27:01,720
Speaker 1: So the meals are two hundred and seventy five grams,

534
00:27:01,760 --> 00:27:04,320
Speaker 1: they're not massive, and this one I've chosen that's got

535
00:27:04,359 --> 00:27:07,000
Speaker 1: twenty two grams of protein, seventeen grams of carbs, no

536
00:27:07,080 --> 00:27:10,440
Speaker 1: added sugar, less than five hundred milligrams of sodium, and

537
00:27:10,440 --> 00:27:13,520
Speaker 1: two hundred and fifty eight calories, so very tight nutritionals.

538
00:27:13,800 --> 00:27:16,400
Speaker 1: But most importantly land when I look at the ingredient list,

539
00:27:16,440 --> 00:27:19,080
Speaker 1: it's so incredibly clean for a frozen product. So the

540
00:27:19,200 --> 00:27:21,720
Speaker 1: ingredients of tomatoes twenty five percent beef mints, which is

541
00:27:21,720 --> 00:27:25,479
Speaker 1: incredibly high for a pre made meal, followed by broccoli onion.

542
00:27:25,480 --> 00:27:27,359
Speaker 1: Whole meal ares ongn your sheets. So a whole meal

543
00:27:27,400 --> 00:27:32,360
Speaker 1: option is again zucchini, carrot, tomato, rapottera, olive oil, skim milk,

544
00:27:32,400 --> 00:27:34,639
Speaker 1: palmers than garlic, stock, black pepper, mixed herbs like you

545
00:27:34,680 --> 00:27:36,800
Speaker 1: really couldn't get a cleaner ingredient list if you made

546
00:27:36,800 --> 00:27:39,359
Speaker 1: it at home, like, that's how strong it is. And

547
00:27:39,400 --> 00:27:42,040
Speaker 1: at a price point, See they're on sale. They're usually

548
00:27:42,040 --> 00:27:45,720
Speaker 1: thirteen dollars ninety per so not inexpensive, they're on sale,

549
00:27:45,800 --> 00:27:47,960
Speaker 1: and when I'm recording this at seven dollars, which is

550
00:27:48,040 --> 00:27:51,000
Speaker 1: much more affordable, but it just emphasizes the end that

551
00:27:51,000 --> 00:27:54,040
Speaker 1: when you're paying for better quality product, it is more expensive.

552
00:27:54,640 --> 00:27:57,560
Speaker 1: I'll just go through the nutritionals again because that's just

553
00:27:57,640 --> 00:28:00,760
Speaker 1: the call out on front of pack. So two hundred

554
00:28:00,760 --> 00:28:05,639
Speaker 1: and fifty eight calories, twenty one point nine grams of protein,

555
00:28:05,720 --> 00:28:08,680
Speaker 1: which is a good amount for a meal, ten point

556
00:28:08,680 --> 00:28:11,400
Speaker 1: six grams of fat perserve four gram stat traded, which

557
00:28:11,440 --> 00:28:14,200
Speaker 1: is pretty low, sixteen point sent grams of carbs, six

558
00:28:14,200 --> 00:28:16,679
Speaker 1: point six grams of sugar which is naturally occurring, and

559
00:28:16,680 --> 00:28:20,760
Speaker 1: four hundred and fifty nine milligrams of sodium. Now I know, Leam,

560
00:28:20,800 --> 00:28:23,520
Speaker 1: what you're going to say, they're too small, but I

561
00:28:23,760 --> 00:28:28,800
Speaker 1: just I just wanted to highlight them because I think

562
00:28:28,840 --> 00:28:32,400
Speaker 1: that when brands are making really good products, we should

563
00:28:32,440 --> 00:28:36,280
Speaker 1: support them. And nutritionally, it is a far superior frozen

564
00:28:36,320 --> 00:28:40,440
Speaker 1: meal than ninety percent of what else is there. So

565
00:28:40,560 --> 00:28:42,000
Speaker 1: even if you need to block it up with a

566
00:28:42,000 --> 00:28:45,520
Speaker 1: bit more salad. I think as a lunch meal, as

567
00:28:45,560 --> 00:28:48,960
Speaker 1: a light dinner, like, I really like them. Yes, they

568
00:28:48,960 --> 00:28:51,480
Speaker 1: are light, but you know, talking about weight loss medication

569
00:28:51,600 --> 00:28:55,240
Speaker 1: for people with significantly reduced appetite as well, they are

570
00:28:55,240 --> 00:28:58,000
Speaker 1: also a really good choice. So yeah, I just think

571
00:28:58,000 --> 00:28:59,920
Speaker 1: they're good for those times when you need a light

572
00:29:00,040 --> 00:29:02,440
Speaker 1: meal option or a lighter lunch, And if you had

573
00:29:02,440 --> 00:29:04,080
Speaker 1: that with a piece of fruit for lunch, it would

574
00:29:04,080 --> 00:29:07,360
Speaker 1: tick the box nutritionally, it would be filling. It's very clean,

575
00:29:07,520 --> 00:29:10,040
Speaker 1: very healthy, and I'm a really big fan of the range.

576
00:29:10,200 --> 00:29:12,000
Speaker 2: Yeah, I agree, I like them, but I wouldn't call

577
00:29:12,040 --> 00:29:14,280
Speaker 2: them billing, like I would need at least two of these.

578
00:29:14,320 --> 00:29:16,440
Speaker 2: I've tried them and they barely touched the sides for

579
00:29:16,520 --> 00:29:17,040
Speaker 2: me anyway.

580
00:29:17,040 --> 00:29:18,760
Speaker 1: But here are six foot tall and not on a

581
00:29:18,800 --> 00:29:19,520
Speaker 1: GOLP one.

582
00:29:19,800 --> 00:29:22,160
Speaker 2: Yes exactly, but I think that for most women who

583
00:29:22,160 --> 00:29:24,480
Speaker 2: are trying to lose weight, who aren't on weight loss medications,

584
00:29:24,680 --> 00:29:27,520
Speaker 2: they're probably not enough. But I agree. I like the nutrition,

585
00:29:27,960 --> 00:29:31,480
Speaker 2: the ingredient list. It's very very wholesome. Protein is really good,

586
00:29:31,520 --> 00:29:33,560
Speaker 2: Like twenty two grams of protein for two hundred and

587
00:29:33,560 --> 00:29:36,680
Speaker 2: fifty calories is unreal, Like, that's very good protein for

588
00:29:36,800 --> 00:29:39,640
Speaker 2: very low calories. For most of my clients, I would

589
00:29:39,640 --> 00:29:43,360
Speaker 2: be definitely putting more salad le veggie bulk in there. Plus,

590
00:29:43,400 --> 00:29:45,640
Speaker 2: like you said, maybe a high protein yogurt or a

591
00:29:45,640 --> 00:29:47,800
Speaker 2: piece of fruit or something as well, something to buffer that,

592
00:29:47,880 --> 00:29:50,240
Speaker 2: a handful of nuts or something as well. I sort

593
00:29:50,280 --> 00:29:52,160
Speaker 2: of like my ladies more towards that four or five

594
00:29:52,240 --> 00:29:55,760
Speaker 2: hundred gram calories for active women anyway, again depending on

595
00:29:55,800 --> 00:29:58,520
Speaker 2: body size requirements, that kind of thing. But yeah, I

596
00:29:58,600 --> 00:30:01,640
Speaker 2: like them. I can't fault them. Just not very feeling

597
00:30:01,720 --> 00:30:03,560
Speaker 2: at all. So if you're an active person, it's not

598
00:30:03,600 --> 00:30:05,560
Speaker 2: going to touch the signs. But if you are someone

599
00:30:05,600 --> 00:30:07,960
Speaker 2: on a weight loss medication you don't really have an appetite.

600
00:30:08,040 --> 00:30:10,880
Speaker 2: This is probably a really really good range to go for,

601
00:30:11,200 --> 00:30:13,560
Speaker 2: and you're not going to find a better ingredient list

602
00:30:13,600 --> 00:30:16,320
Speaker 2: on the market when it comes to particularly something like

603
00:30:16,360 --> 00:30:17,240
Speaker 2: a beef lasagnia.

604
00:30:17,680 --> 00:30:21,120
Speaker 1: Yeah true, Okay, all right, Leanne, Well, are we allowed

605
00:30:21,120 --> 00:30:22,959
Speaker 1: to announce that you've got a special guest coming on

606
00:30:23,000 --> 00:30:24,960
Speaker 1: your Leanne Ward Nutrition podcast?

607
00:30:25,240 --> 00:30:26,880
Speaker 2: Yeah? Yeah, we're allowed to. So.

608
00:30:27,400 --> 00:30:33,880
Speaker 1: Leanne has secured an interview with leading global physiologist doctor

609
00:30:33,920 --> 00:30:34,760
Speaker 1: Stacy Simms.

610
00:30:35,120 --> 00:30:36,760
Speaker 2: Yeah, I know. It's such of the second time she's

611
00:30:36,760 --> 00:30:39,200
Speaker 2: been on my potty. Yeah, it's five years ago since

612
00:30:39,200 --> 00:30:39,680
Speaker 2: I've had over.

613
00:30:39,760 --> 00:30:43,040
Speaker 1: When is this dropping, Leanne? When is this breaking episode dropping?

614
00:30:43,360 --> 00:30:45,680
Speaker 2: We hope in the next one to two weeks, so

615
00:30:45,800 --> 00:30:47,760
Speaker 2: pending when you're listening this. If you're a bit slow

616
00:30:47,800 --> 00:30:50,239
Speaker 2: to the potty uptake, it might already be here. If

617
00:30:50,240 --> 00:30:52,080
Speaker 2: you're one of our fan favorites and you're listening on

618
00:30:52,120 --> 00:30:54,400
Speaker 2: the day that it's dropping, you may have to wait

619
00:30:54,600 --> 00:30:56,240
Speaker 2: just a week or two, but hopefully in the next

620
00:30:56,240 --> 00:30:58,520
Speaker 2: few weeks. So hopefully it should be out by May,

621
00:30:58,640 --> 00:31:00,120
Speaker 2: basically May two thousand two.

622
00:31:00,440 --> 00:31:02,360
Speaker 1: Okay, so Leanne can get on to get her work

623
00:31:02,360 --> 00:31:03,960
Speaker 1: done and just hurry that up a little bit. But

624
00:31:04,000 --> 00:31:06,200
Speaker 1: if you haven't didn't know already, Leanne has another podcast,

625
00:31:06,560 --> 00:31:10,840
Speaker 1: Leanne Moore Ditriation Podcasts, which covers literaship topics in great detail.

626
00:31:10,960 --> 00:31:13,680
Speaker 1: I have been lucky to be a guest, but she

627
00:31:13,760 --> 00:31:15,880
Speaker 1: I think I've spoken about hormones before. Actually that's an

628
00:31:15,880 --> 00:31:18,160
Speaker 1: old episode, but yeah, doctor Stacy Simms is coming up

629
00:31:18,240 --> 00:31:21,200
Speaker 1: and really talking about the physiology of women and training

630
00:31:21,240 --> 00:31:24,440
Speaker 1: and hormones, and I know that one of the things

631
00:31:24,480 --> 00:31:27,680
Speaker 1: she heavily talks about in her work is that women

632
00:31:28,600 --> 00:31:32,560
Speaker 1: should not train fasted in the mornings. And I had

633
00:31:32,560 --> 00:31:35,440
Speaker 1: this question come through on our instagram, the Nutrition Couch

634
00:31:35,480 --> 00:31:39,160
Speaker 1: podcast Instagram to say should they be having what she suggests,

635
00:31:39,160 --> 00:31:41,160
Speaker 1: which I'm sure you'll cover with her and your talk,

636
00:31:41,560 --> 00:31:44,480
Speaker 1: a coffee smoothie with protein in it before she trains.

637
00:31:45,040 --> 00:31:47,360
Speaker 1: But I wanted to talk about that a little bit

638
00:31:47,400 --> 00:31:49,560
Speaker 1: because I've got some thoughts on it. But first of all,

639
00:31:49,600 --> 00:31:51,960
Speaker 1: you share your thoughts after speaking to her about whether

640
00:31:52,000 --> 00:31:54,120
Speaker 1: women should be training faster or not, and then I'll

641
00:31:54,120 --> 00:31:55,920
Speaker 1: add my two cents worthy after that.

642
00:31:56,280 --> 00:31:57,920
Speaker 2: Yeah, So I'll just go on to say that doctor

643
00:31:57,960 --> 00:32:01,240
Speaker 2: CEC Simms is one of the most affected researchers in

644
00:32:01,280 --> 00:32:04,440
Speaker 2: the female physiology and fitness space in the world. If

645
00:32:04,440 --> 00:32:07,840
Speaker 2: you are not regularly training and exercising, she probably isn't

646
00:32:07,920 --> 00:32:10,400
Speaker 2: few Like she's a high level athlete herself. She works

647
00:32:10,400 --> 00:32:12,440
Speaker 2: with some of the top athletes in the world. She's

648
00:32:12,480 --> 00:32:16,520
Speaker 2: one of the very few researchers who are just focused

649
00:32:16,520 --> 00:32:21,840
Speaker 2: on females and their natural physiology i e. Hormones, menstrual cycles, menopause, etc.

650
00:32:22,840 --> 00:32:25,600
Speaker 2: So she has done a lot of research in this space,

651
00:32:25,920 --> 00:32:28,160
Speaker 2: and you know, we're hearing more and more about it.

652
00:32:28,200 --> 00:32:31,640
Speaker 2: But her general I guess god or her general advice

653
00:32:31,760 --> 00:32:36,960
Speaker 2: is that most women shouldn't regularly train fasted, especially if

654
00:32:37,000 --> 00:32:40,720
Speaker 2: their goal is to improve their fitness, their long term health,

655
00:32:40,960 --> 00:32:45,200
Speaker 2: hormone balance, or their exercise performance overall. So, as Susie mentioned,

656
00:32:45,200 --> 00:32:47,280
Speaker 2: she breaks it down further in an episode on my

657
00:32:47,360 --> 00:32:50,040
Speaker 2: podcast Lean More Nutrition, which should be at by May

658
00:32:50,200 --> 00:32:54,800
Speaker 2: twenty five. But in summary, she basically says that because

659
00:32:54,920 --> 00:32:59,120
Speaker 2: females have a very unique physiology and hormonal profile, we

660
00:32:59,280 --> 00:33:02,800
Speaker 2: really shouldn't be training fast because our bodies are particularly

661
00:33:02,840 --> 00:33:06,280
Speaker 2: sensitive to what she calls energy availability. So when we

662
00:33:06,400 --> 00:33:08,880
Speaker 2: train fasted, and what that means is that there's no

663
00:33:09,080 --> 00:33:12,280
Speaker 2: food or calories going in before a workout. So if

664
00:33:12,280 --> 00:33:14,920
Speaker 2: you were training at six pm in the nighttime, I

665
00:33:14,920 --> 00:33:17,640
Speaker 2: would expect that you have eaten multiple times throughout the day,

666
00:33:17,720 --> 00:33:20,760
Speaker 2: so you are not training fasted. Faster training is generally

667
00:33:20,800 --> 00:33:22,640
Speaker 2: first thing in the morning. You're waking up and you're

668
00:33:22,640 --> 00:33:25,440
Speaker 2: doing a five six seven am class and you've had

669
00:33:25,480 --> 00:33:27,840
Speaker 2: nothing but maybe a couple of SIPs of black coffee

670
00:33:27,920 --> 00:33:30,480
Speaker 2: or water. That is essentially what we call training fasted.

671
00:33:30,760 --> 00:33:33,320
Speaker 2: She doesn't like, and more and more research is pointing

672
00:33:33,320 --> 00:33:36,840
Speaker 2: out that, particularly for hormonal control, that it can increase

673
00:33:36,880 --> 00:33:40,080
Speaker 2: stress hormones such as cortisol. She doesn't like people doing

674
00:33:40,080 --> 00:33:43,600
Speaker 2: it regularly, particularly when the type of training is high

675
00:33:43,720 --> 00:33:48,120
Speaker 2: intensity training, are you CrossFit training, sprint or interval type training,

676
00:33:48,720 --> 00:33:51,120
Speaker 2: or when you're at a certain phase in your menstrual cycle,

677
00:33:51,200 --> 00:33:54,840
Speaker 2: because it can actively negatively impact on your hormones and

678
00:33:54,880 --> 00:33:58,080
Speaker 2: your energy level and even muscle retention. So, if your

679
00:33:58,120 --> 00:34:02,240
Speaker 2: goal is to train to get fitter, faster, stronger, improve

680
00:34:02,320 --> 00:34:05,200
Speaker 2: your lifts, hit a new PB, you really shouldn't be

681
00:34:05,200 --> 00:34:08,080
Speaker 2: training faster. But it's not a hard no for everybody.

682
00:34:08,560 --> 00:34:10,279
Speaker 2: If you're waking up and you're going to walk the

683
00:34:10,280 --> 00:34:13,080
Speaker 2: dog at five am, do it faster. It's probably fine.

684
00:34:13,160 --> 00:34:15,840
Speaker 2: If you're doing a light yoga or a blight plate session,

685
00:34:15,920 --> 00:34:18,640
Speaker 2: it's probably fine to do faster. But when you are

686
00:34:18,640 --> 00:34:21,520
Speaker 2: lifting weights, when your goal is to get stronger, when

687
00:34:21,520 --> 00:34:25,200
Speaker 2: you're doing HIT or you're training for a performance BACE benefit,

688
00:34:25,520 --> 00:34:27,640
Speaker 2: you will get more out of your session, you will

689
00:34:27,920 --> 00:34:31,280
Speaker 2: basically cater to your hormones better, and you will recover

690
00:34:31,360 --> 00:34:34,040
Speaker 2: better with a small amount of fuel on board. So

691
00:34:34,120 --> 00:34:37,200
Speaker 2: her I guess big thing is what's called protein coffee.

692
00:34:37,280 --> 00:34:41,280
Speaker 2: So basically for women in their thirties plus, thirties, forties,

693
00:34:41,320 --> 00:34:45,279
Speaker 2: fifty sixties and beyond, she recommends about fifteen grams of

694
00:34:45,400 --> 00:34:48,239
Speaker 2: protein a few SIPs of coffee. The coffee just giving

695
00:34:48,320 --> 00:34:50,880
Speaker 2: your mental alertness and giving a bit of energy, and

696
00:34:50,920 --> 00:34:53,240
Speaker 2: the fifteen grams of protein helps to cross the blood

697
00:34:53,239 --> 00:34:57,000
Speaker 2: brain barrier and basically helps to buffer some of that

698
00:34:57,480 --> 00:34:59,840
Speaker 2: muscle mass kind of breakdown. And it also helps to

699
00:34:59,840 --> 00:35:02,440
Speaker 2: add onto the post training recovery that we want to

700
00:35:02,440 --> 00:35:04,840
Speaker 2: give in terms of protein as well. So the old

701
00:35:05,280 --> 00:35:06,839
Speaker 2: I guess school, when I went through and I did

702
00:35:06,880 --> 00:35:09,640
Speaker 2: my sports ielic training, we will always sort carbs, calves,

703
00:35:09,640 --> 00:35:12,400
Speaker 2: carbs for exercise, So a few bites of a banana,

704
00:35:12,440 --> 00:35:14,400
Speaker 2: a couple of madual dates, a bit of jam on

705
00:35:14,440 --> 00:35:16,400
Speaker 2: toast if you're doing a really really big session like

706
00:35:16,480 --> 00:35:19,399
Speaker 2: a big CrossFit session or something. But now she's saying

707
00:35:19,440 --> 00:35:23,520
Speaker 2: the research is more focused on protein for women with

708
00:35:23,719 --> 00:35:27,080
Speaker 2: I guess hormonal concerns, i e. Perimetapause, that sort of thing.

709
00:35:27,280 --> 00:35:29,840
Speaker 2: So she's saying fifteen grams of protein before breakfast. She

710
00:35:29,840 --> 00:35:32,759
Speaker 2: puts fifteen grams of protein powder into cold coffee. If

711
00:35:32,760 --> 00:35:34,720
Speaker 2: you add it into hot coffee, it tends to curdle

712
00:35:34,760 --> 00:35:36,839
Speaker 2: and lump together. It's not that nice. And then she'll

713
00:35:36,920 --> 00:35:38,800
Speaker 2: drink that down. And if you're having a bigger session,

714
00:35:38,920 --> 00:35:41,719
Speaker 2: like a CrossFit type session, or you're really going for

715
00:35:41,840 --> 00:35:44,040
Speaker 2: some big heavy lifts and you're doing a big compound

716
00:35:44,080 --> 00:35:46,400
Speaker 2: movements in between, a bit of carb as well, so

717
00:35:46,440 --> 00:35:48,839
Speaker 2: a few bites of a banana madual date on top

718
00:35:48,880 --> 00:35:51,040
Speaker 2: of that. But she's saying all women should be focused

719
00:35:51,080 --> 00:35:53,880
Speaker 2: on a small amount of protein to then feed it

720
00:35:54,080 --> 00:35:57,760
Speaker 2: forward and essentially help with that recovery and repair as well.

721
00:35:57,920 --> 00:36:01,320
Speaker 2: So there is more emerging evidence that training fasted probably

722
00:36:01,440 --> 00:36:04,680
Speaker 2: isn't the best approach for most women, particularly if it's

723
00:36:04,680 --> 00:36:07,120
Speaker 2: on a regular basis, and particularly if you actually want

724
00:36:07,160 --> 00:36:10,400
Speaker 2: to improve in your sessions and keep your hormones more stable.

725
00:36:10,440 --> 00:36:13,120
Speaker 2: But as always, the best approach is one that's good

726
00:36:13,120 --> 00:36:15,600
Speaker 2: for your body. You know, if you feel great training fasted,

727
00:36:15,640 --> 00:36:19,040
Speaker 2: if you're only doing you know, light activity, you're only

728
00:36:19,080 --> 00:36:21,760
Speaker 2: doing it occasionally because you're busy, you're running out the door,

729
00:36:21,960 --> 00:36:24,239
Speaker 2: it's probably fine. It's really what you're doing on a

730
00:36:24,280 --> 00:36:26,879
Speaker 2: regular basis overall, and it's what's going to work well

731
00:36:26,920 --> 00:36:29,200
Speaker 2: for your body and what makes you feel good, your

732
00:36:29,280 --> 00:36:31,800
Speaker 2: hormones feel good, your body feel good, and helps you

733
00:36:31,880 --> 00:36:34,040
Speaker 2: get closer to your goal's long term. But if you

734
00:36:34,080 --> 00:36:35,799
Speaker 2: do want to hear more about that and more of

735
00:36:35,800 --> 00:36:38,640
Speaker 2: the intricate nature of the science behind it, go and

736
00:36:38,719 --> 00:36:42,440
Speaker 2: tune into the leanne Ward Nutrition Podcast episode with doctor

737
00:36:42,480 --> 00:36:43,160
Speaker 2: Stacy Sims.

738
00:36:43,280 --> 00:36:45,680
Speaker 1: I've got to wait a while and end of May.

739
00:36:46,160 --> 00:36:48,600
Speaker 2: No, I said, may not end like one or two weeks.

740
00:36:48,600 --> 00:36:49,640
Speaker 2: Come on, let's get moving.

741
00:36:49,719 --> 00:36:52,960
Speaker 1: Let's get that up there, everyone sims all right, Well,

742
00:36:52,960 --> 00:36:54,600
Speaker 1: that brings us to the end of the nutition catch

743
00:36:54,640 --> 00:36:55,279
Speaker 1: for another week.

744
00:36:55,360 --> 00:36:57,480
Speaker 2: Please, what about what are your thoughts? You're supposed to

745
00:36:57,480 --> 00:36:58,080
Speaker 2: give your thoughts?

746
00:36:58,160 --> 00:37:00,319
Speaker 1: Well, are you at my thoughts? Oh?

747
00:37:00,360 --> 00:37:00,879
Speaker 2: I'm with you.

748
00:37:01,000 --> 00:37:03,120
Speaker 1: I think that unless you're going and doing any high

749
00:37:03,160 --> 00:37:05,800
Speaker 1: intensity workout, you don't need to do it like she's

750
00:37:05,920 --> 00:37:08,840
Speaker 1: like trains hard man like we're talking about you know,

751
00:37:08,920 --> 00:37:12,399
Speaker 1: and most well, everyone's different. But I've got a group

752
00:37:12,400 --> 00:37:14,239
Speaker 1: of clients who'll be up at six am and doing

753
00:37:14,520 --> 00:37:18,000
Speaker 1: forty five CrossFit. Yes, definitely, they're much better to have something.

754
00:37:18,480 --> 00:37:20,440
Speaker 1: But for a lot of my women who are just walking,

755
00:37:20,800 --> 00:37:22,960
Speaker 1: no no, no, no, no no, So I think it's just

756
00:37:22,960 --> 00:37:26,319
Speaker 1: different strokes for different folks. But if you're, you know,

757
00:37:26,440 --> 00:37:28,600
Speaker 1: really training at a high intensity like you do Leanne,

758
00:37:28,640 --> 00:37:31,440
Speaker 1: I think, yeah, absolutely, you do need to feel if

759
00:37:31,480 --> 00:37:34,240
Speaker 1: you're going to the gym, basically would be my argument.

760
00:37:34,800 --> 00:37:39,000
Speaker 1: All right, Oh happens to the end of another podcast episode.

761
00:37:39,080 --> 00:37:41,080
Speaker 1: Please let your friends know and if you're keen to

762
00:37:41,160 --> 00:37:43,520
Speaker 1: join us in Kingscliff at the end of October, we'd

763
00:37:43,520 --> 00:37:46,480
Speaker 1: love to see you in person. Just email us admin

764
00:37:46,560 --> 00:37:49,040
Speaker 1: at the Nutritioncouch dot com and we will see you

765
00:37:49,080 --> 00:37:51,959
Speaker 1: next Wednesday for our regular episode drop. Have a great week.

766
00:37:52,080 --> 00:38:07,960
Speaker 2: Thanks for listening, guys,