1
00:00:00,600 --> 00:00:03,400
Speaker 1: Are you in your late thirties, forties, or maybe even fifties.

2
00:00:03,720 --> 00:00:06,800
Speaker 1: If you are, chances are you've heard of Perry the

3
00:00:06,920 --> 00:00:09,879
Speaker 1: ten or so years prior to metopause in which hormonal

4
00:00:09,960 --> 00:00:14,080
Speaker 1: changes can play absolute havoc on your body, on your sleep,

5
00:00:14,120 --> 00:00:17,280
Speaker 1: and on your mood. So today we are very excited

6
00:00:17,320 --> 00:00:20,360
Speaker 1: to share that Nutrition Couch has got you covered with

7
00:00:20,480 --> 00:00:24,000
Speaker 1: our latest ebook release called The Perry Plan, and today

8
00:00:24,040 --> 00:00:26,680
Speaker 1: we share what it is and why this research can

9
00:00:26,720 --> 00:00:30,440
Speaker 1: help you thrive through your Perie years. Hi, I'm Leanne

10
00:00:30,440 --> 00:00:32,880
Speaker 1: Will and I'm Davie Barrow and every week we keep

11
00:00:32,920 --> 00:00:35,120
Speaker 1: you up to date with our bi weekly podcast, The

12
00:00:35,200 --> 00:00:37,600
Speaker 1: Nutrition Couch, which gives you everything that you need to

13
00:00:37,640 --> 00:00:40,440
Speaker 1: know in the world of nutrition and health. So as

14
00:00:40,440 --> 00:00:43,360
Speaker 1: well as Perry, today we chat about a supplement called

15
00:00:43,440 --> 00:00:46,640
Speaker 1: creatine and why this might be interesting for women's health.

16
00:00:46,800 --> 00:00:49,680
Speaker 1: And our listener question is all about strict diets and

17
00:00:49,760 --> 00:00:54,960
Speaker 1: specifically why do they or do they not always work out? So, Susie,

18
00:00:55,000 --> 00:00:57,680
Speaker 1: the Peri chat is a very interesting one because a

19
00:00:57,680 --> 00:00:59,840
Speaker 1: lot of ladies, I mean, it's not something even as

20
00:00:59,840 --> 00:01:02,520
Speaker 1: I went through a UNI ten plus years ago now,

21
00:01:02,600 --> 00:01:05,000
Speaker 1: it was never even mentioned, like they never even mentioned

22
00:01:05,000 --> 00:01:08,880
Speaker 1: perimenopause or they mentioned menopause equals HRT equals that's all

23
00:01:08,920 --> 00:01:11,000
Speaker 1: you need to know. So it's definitely an area that

24
00:01:11,040 --> 00:01:14,000
Speaker 1: even as dietitians we absolutely need to upskill in. There

25
00:01:14,040 --> 00:01:16,360
Speaker 1: is a little bit more noise and chatter online recently.

26
00:01:16,400 --> 00:01:19,000
Speaker 1: We're is great, but it's still a very misunderstand area

27
00:01:19,040 --> 00:01:21,119
Speaker 1: and a lot of ladies until they knee deep into

28
00:01:21,160 --> 00:01:23,560
Speaker 1: perial into those menopause all years where they've got the

29
00:01:23,600 --> 00:01:27,759
Speaker 1: abdominal fat, the mood changes, the energy levels change, then

30
00:01:27,800 --> 00:01:30,160
Speaker 1: they go, oh, hold on, something's not right here. So

31
00:01:30,480 --> 00:01:32,760
Speaker 1: we wanted to have a great discussion about the science

32
00:01:32,800 --> 00:01:35,560
Speaker 1: behind Perry and why our new e book, The Perry

33
00:01:35,600 --> 00:01:37,960
Speaker 1: Plan can help so many of our listeners out today.

34
00:01:38,040 --> 00:01:39,600
Speaker 1: So I'm going to pass over to you because this

35
00:01:39,680 --> 00:01:42,880
Speaker 1: is absolutely your area of expertise one hundred percent.

36
00:01:42,880 --> 00:01:44,760
Speaker 2: And I think it was when a few of the

37
00:01:44,840 --> 00:01:48,440
Speaker 2: female led media themselves were in their forties and going

38
00:01:48,480 --> 00:01:50,880
Speaker 2: through these changes that they were like, what is going

39
00:01:50,880 --> 00:01:52,480
Speaker 2: on and why have we not heard about this? So

40
00:01:52,800 --> 00:01:55,800
Speaker 2: Perry technically is the ten or so years prior to menopause,

41
00:01:55,800 --> 00:01:59,040
Speaker 2: which is actually the last menstrual period, so juditional, we

42
00:01:59,120 --> 00:02:02,080
Speaker 2: only spoke about metapause, when actually that's a very distinct

43
00:02:02,120 --> 00:02:04,680
Speaker 2: point in time. It's more so those ten or so

44
00:02:04,840 --> 00:02:08,400
Speaker 2: prior years in which there's significant hormonal shoes. Basically as

45
00:02:08,440 --> 00:02:11,120
Speaker 2: the body gets ready to stop reproducing.

46
00:02:10,600 --> 00:02:12,000
Speaker 1: An estrogen levels drop.

47
00:02:12,440 --> 00:02:14,799
Speaker 2: Now, the reason it's so relevant is that has such

48
00:02:14,880 --> 00:02:17,640
Speaker 2: profound impact on our body composition and in particular, our

49
00:02:17,720 --> 00:02:21,240
Speaker 2: metabolism because lean estrogen is highly protective of weight gun

50
00:02:21,320 --> 00:02:25,120
Speaker 2: and potentially particularly centrally, which is why women in their

51
00:02:25,240 --> 00:02:28,359
Speaker 2: late thirties, even forties and fifties will notice a thickening

52
00:02:28,520 --> 00:02:31,240
Speaker 2: around their waste area and gaining weight in places they

53
00:02:31,240 --> 00:02:33,480
Speaker 2: never had previously when they hadn't had to work so

54
00:02:33,560 --> 00:02:35,520
Speaker 2: hard at their weight, and all of a sudden, you know,

55
00:02:35,560 --> 00:02:38,080
Speaker 2: they're five ten, fifteen, twenty kilos heavy, and they're like,

56
00:02:38,160 --> 00:02:41,040
Speaker 2: what is going on? I haven't really changed my lifestyle

57
00:02:41,120 --> 00:02:44,720
Speaker 2: so significantly. So certainly there hasn't been a huge amount

58
00:02:44,760 --> 00:02:48,000
Speaker 2: of specific information. There's a number of sort of podcasts

59
00:02:48,040 --> 00:02:51,000
Speaker 2: and media personalities speaking about it, but certainly they're not

60
00:02:51,040 --> 00:02:54,080
Speaker 2: giving the dietary specification and evidence space that we would

61
00:02:54,080 --> 00:02:57,400
Speaker 2: want people to be getting in terms of looking after

62
00:02:57,400 --> 00:02:59,640
Speaker 2: their metabolism as we go into those years, and I

63
00:02:59,639 --> 00:03:02,560
Speaker 2: think there's also, like anything, you know, traditionally, you know,

64
00:03:02,600 --> 00:03:05,320
Speaker 2: going back thirty forty fifty years, most of the medical

65
00:03:05,320 --> 00:03:07,720
Speaker 2: profession was driven by males, so probably they didn't have

66
00:03:07,760 --> 00:03:10,240
Speaker 2: an overall huge interest in these years of a woman's

67
00:03:10,240 --> 00:03:13,239
Speaker 2: life and optimizing health and well being, whereas now there's

68
00:03:13,280 --> 00:03:15,920
Speaker 2: a much higher contingent of females who are interested in

69
00:03:15,960 --> 00:03:19,280
Speaker 2: this area. But also as we live longer lives, you know,

70
00:03:19,360 --> 00:03:22,799
Speaker 2: really looking to age positively, because you know, it's one

71
00:03:22,840 --> 00:03:25,840
Speaker 2: thing to be, you know, fifty sixty retired carrying a

72
00:03:25,880 --> 00:03:28,200
Speaker 2: bit of weight, whereas if people are now living to

73
00:03:28,320 --> 00:03:30,720
Speaker 2: eighty ninety, you certainly don't want to be twenty thirty

74
00:03:30,800 --> 00:03:34,480
Speaker 2: kilos heavier in those years because you haven't proactively taken

75
00:03:34,520 --> 00:03:37,040
Speaker 2: control of those hormones. So the first thing I would

76
00:03:37,040 --> 00:03:39,440
Speaker 2: say is that if you are in your late thirties

77
00:03:39,480 --> 00:03:41,880
Speaker 2: forties and have noticed that there's been a bit of

78
00:03:41,880 --> 00:03:45,360
Speaker 2: a change in your cycle, they're getting heavier, they're not

79
00:03:45,400 --> 00:03:48,560
Speaker 2: as regular, but certainly if you're starting to feel not great,

80
00:03:48,600 --> 00:03:54,000
Speaker 2: you're chronically tired, fatigued, you are moody, getting night sweats,

81
00:03:54,040 --> 00:03:56,280
Speaker 2: not sleeping well, your skins, it's she these are all

82
00:03:56,320 --> 00:03:59,000
Speaker 2: signs that you could be in those pairy changes. And

83
00:03:59,160 --> 00:04:00,560
Speaker 2: to give you an idea of why you have to

84
00:04:00,600 --> 00:04:03,000
Speaker 2: really seek out a medical professional who is skilled in

85
00:04:03,000 --> 00:04:06,560
Speaker 2: this area. I myself went and had some bloods done

86
00:04:07,040 --> 00:04:09,440
Speaker 2: because I usually have low iron stores and I thought,

87
00:04:09,480 --> 00:04:11,880
Speaker 2: I'm really tired, like it has to be low iron.

88
00:04:12,280 --> 00:04:14,960
Speaker 2: I'm in my mid forties and my mum went through

89
00:04:15,000 --> 00:04:18,360
Speaker 2: menopause mid forties, so obviously there's a strong correlation there.

90
00:04:19,040 --> 00:04:22,040
Speaker 2: And she looked at my bloods, which were actually all normal,

91
00:04:22,400 --> 00:04:25,159
Speaker 2: so there were no stars on my estrogen progesterone levels.

92
00:04:25,240 --> 00:04:27,360
Speaker 2: And the GP looked and she said, oh, no, you're

93
00:04:27,360 --> 00:04:29,400
Speaker 2: not tired because you're iron slow. You're tired because you're

94
00:04:29,560 --> 00:04:32,560
Speaker 2: estrogen's low. And I said, it hasn't come up, and

95
00:04:32,600 --> 00:04:35,360
Speaker 2: she said it's still relatively low. So you really have

96
00:04:35,480 --> 00:04:39,360
Speaker 2: to find a health professional, whether it's a female GP,

97
00:04:39,640 --> 00:04:42,680
Speaker 2: whether it's an a endocrinologist, whether it's a gynecologist who

98
00:04:42,720 --> 00:04:46,200
Speaker 2: has an interest in positive aging and is not just

99
00:04:46,279 --> 00:04:50,080
Speaker 2: interested in ticking the box on menopause and really understands

100
00:04:50,120 --> 00:04:52,680
Speaker 2: that a gradual decline in estrogen will have a profound

101
00:04:52,680 --> 00:04:55,080
Speaker 2: effect on how you feel because a big part of

102
00:04:55,120 --> 00:04:58,800
Speaker 2: this is managing it closely with the doctors to make

103
00:04:58,800 --> 00:05:01,680
Speaker 2: sure that you optimize homoe levels, that you have the

104
00:05:01,760 --> 00:05:03,880
Speaker 2: right management and treatment of some of the symptoms, in

105
00:05:03,880 --> 00:05:06,800
Speaker 2: particular the hot sweats and the poor sleep which affects

106
00:05:06,800 --> 00:05:10,039
Speaker 2: so many of us, and profound mood changes. And hence

107
00:05:10,240 --> 00:05:12,000
Speaker 2: was why I wrote the Pery Plan. You know, I

108
00:05:12,000 --> 00:05:13,839
Speaker 2: had been wanting to get this book published for over

109
00:05:13,880 --> 00:05:17,400
Speaker 2: twelve months. It was so difficult to even get someone interested,

110
00:05:17,440 --> 00:05:18,680
Speaker 2: And in the end I said to you, I'm just

111
00:05:18,680 --> 00:05:20,800
Speaker 2: going to do it as an ebook because the women

112
00:05:20,839 --> 00:05:23,800
Speaker 2: that I'm working with want this information now. And it's

113
00:05:24,080 --> 00:05:27,240
Speaker 2: just as much about proactively avoiding weight gain as it

114
00:05:27,360 --> 00:05:30,480
Speaker 2: is in managing perry and also getting weight off if

115
00:05:30,480 --> 00:05:32,719
Speaker 2: you have gained it. So certainly for anyone even in

116
00:05:32,760 --> 00:05:35,839
Speaker 2: your late thirties, you finish having kids and you're really

117
00:05:35,880 --> 00:05:38,800
Speaker 2: looking to age well and keeping control of your weight

118
00:05:39,200 --> 00:05:42,360
Speaker 2: and want to prevent that creep. It's really written and

119
00:05:42,440 --> 00:05:45,240
Speaker 2: given a background on what is perry, What are these

120
00:05:45,240 --> 00:05:48,200
Speaker 2: hormonal changes? How can you take control? What is the

121
00:05:48,200 --> 00:05:51,360
Speaker 2: best way to eat? Because what we are learning is

122
00:05:51,360 --> 00:05:55,840
Speaker 2: that that entire peri menopausal state is basically a period

123
00:05:55,839 --> 00:05:58,719
Speaker 2: of chronic information for a number of our body systems,

124
00:05:58,760 --> 00:06:01,120
Speaker 2: which is why women are tired. It's just why we

125
00:06:01,160 --> 00:06:04,200
Speaker 2: start to have issues with blood glucose regulation in cholesterol.

126
00:06:04,480 --> 00:06:07,760
Speaker 2: It's all tied in and there's so many different things

127
00:06:07,800 --> 00:06:09,919
Speaker 2: you can do from a diet perspective, which isn't just

128
00:06:09,960 --> 00:06:12,919
Speaker 2: about weight loss, but it is about optimizing things like

129
00:06:13,000 --> 00:06:16,640
Speaker 2: your bone health, your mood, your inflammation in the body,

130
00:06:16,760 --> 00:06:19,240
Speaker 2: your sleep. So that's what we've covered in the plan.

131
00:06:19,640 --> 00:06:22,000
Speaker 2: You know, Leanne, you and I are dieticians. We're never

132
00:06:22,040 --> 00:06:24,160
Speaker 2: going to write strict diets because we know that strict

133
00:06:24,200 --> 00:06:26,880
Speaker 2: restrictive diets don't work. This is a lifestyle plan which

134
00:06:26,920 --> 00:06:29,680
Speaker 2: is designed to be implemented for anyone in those years

135
00:06:30,040 --> 00:06:32,760
Speaker 2: who is looking to optimize metabolism as they get a

136
00:06:32,760 --> 00:06:35,279
Speaker 2: little bit older, keep on top of their hormones and

137
00:06:35,320 --> 00:06:38,760
Speaker 2: basically age as positively as possible, which, whether we like

138
00:06:38,839 --> 00:06:40,760
Speaker 2: it or not, does have to do with.

139
00:06:40,720 --> 00:06:41,440
Speaker 1: Our body weight.

140
00:06:41,520 --> 00:06:45,960
Speaker 2: You know, it's not about being skinny and aesthetically you know,

141
00:06:46,360 --> 00:06:51,040
Speaker 2: aspiring to ideals in society. For me, it's about my women,

142
00:06:51,440 --> 00:06:54,920
Speaker 2: my clients feeling good in their body and generally speaking,

143
00:06:54,920 --> 00:06:56,920
Speaker 2: if they're not eating well and they're gaining weight, they

144
00:06:56,920 --> 00:06:58,560
Speaker 2: don't feel good in their body, and that makes it

145
00:06:58,600 --> 00:07:00,600
Speaker 2: really difficult to turn up every day and be their

146
00:07:00,640 --> 00:07:03,400
Speaker 2: best selves. So it's about taking that control back. And

147
00:07:03,440 --> 00:07:06,520
Speaker 2: there's a lot of information about mindset, how to approach

148
00:07:06,560 --> 00:07:09,760
Speaker 2: diet and exercise through these years, and how to create

149
00:07:09,880 --> 00:07:13,760
Speaker 2: a foundation nutritional intake for you that will optimize your

150
00:07:13,760 --> 00:07:18,160
Speaker 2: metabolism keep on top of weight gain, but also your

151
00:07:18,200 --> 00:07:20,520
Speaker 2: health as you go through those years. And I'm really

152
00:07:20,520 --> 00:07:22,520
Speaker 2: happy with it, and I think everyone who's brought it

153
00:07:22,560 --> 00:07:25,200
Speaker 2: so far has found it really helpful.

154
00:07:25,320 --> 00:07:25,840
Speaker 1: So check it out.

155
00:07:25,880 --> 00:07:29,920
Speaker 2: It's on our website at nutritioncouch dot com. And yeah,

156
00:07:29,920 --> 00:07:32,280
Speaker 2: our latest product, the Perry Plan, written by me.

157
00:07:32,880 --> 00:07:35,320
Speaker 1: Absolutely, you're a superstar and it's helped so many ladies.

158
00:07:35,400 --> 00:07:38,080
Speaker 1: The feedback that we're receiving so far as unbelievable. There's

159
00:07:38,120 --> 00:07:40,360
Speaker 1: a reason that there's a bulk of Dartitians buying it,

160
00:07:40,400 --> 00:07:42,360
Speaker 1: there's a reason there's a bulk of pets buying it,

161
00:07:42,520 --> 00:07:44,520
Speaker 1: there's a reason that there's a bulk of doctors buying it.

162
00:07:44,560 --> 00:07:46,920
Speaker 1: We see the emails coming in and we just love

163
00:07:46,960 --> 00:07:48,880
Speaker 1: that we're able to help so many people through our

164
00:07:48,880 --> 00:07:51,800
Speaker 1: podcasts and through our different types of products available online

165
00:07:51,800 --> 00:07:54,200
Speaker 1: as well. So if you head to the nutritioncouch dot com,

166
00:07:54,280 --> 00:07:56,360
Speaker 1: there's a little tube that says our store and in

167
00:07:56,440 --> 00:07:58,920
Speaker 1: there we've got our event recordings from last year. We've

168
00:07:58,920 --> 00:08:01,640
Speaker 1: got our product guard takeaway Guarde and the brand new

169
00:08:01,680 --> 00:08:04,800
Speaker 1: Perry Plan which retails for thirty four ninety nine. It's

170
00:08:04,800 --> 00:08:08,440
Speaker 1: available worldwide, so if you're in America because your dollar

171
00:08:08,480 --> 00:08:10,640
Speaker 1: is so good, it's even cheapla and if you're in

172
00:08:10,680 --> 00:08:13,440
Speaker 1: the UK it's even cheaper because the pound is doing

173
00:08:13,480 --> 00:08:17,360
Speaker 1: really well. So available worldwide. It's not just specific to Australia.

174
00:08:17,440 --> 00:08:19,600
Speaker 1: The recipes are things that you can buy all around

175
00:08:19,640 --> 00:08:22,360
Speaker 1: the world. They're not using certain just Australian products either,

176
00:08:22,480 --> 00:08:24,440
Speaker 1: so go and check it out. It's a real it's

177
00:08:24,440 --> 00:08:27,680
Speaker 1: an absolute game changer, and Susie, you should be very

178
00:08:27,760 --> 00:08:28,600
Speaker 1: very proud.

179
00:08:28,640 --> 00:08:30,720
Speaker 2: I think, and we think a big thank you Sallyanne,

180
00:08:30,720 --> 00:08:33,320
Speaker 2: and particularly David who helps us get all of these

181
00:08:33,440 --> 00:08:36,719
Speaker 2: products up on our website. He works for a very

182
00:08:36,760 --> 00:08:38,720
Speaker 2: low pay rate, hopefull you sort him out the end.

183
00:08:38,920 --> 00:08:41,200
Speaker 2: And of course our beautiful Bronti who helps us with

184
00:08:41,240 --> 00:08:43,400
Speaker 2: all of our content. She has helped me format and

185
00:08:43,440 --> 00:08:45,640
Speaker 2: get the book ready in a really short amount of time,

186
00:08:45,679 --> 00:08:47,840
Speaker 2: So thank you to her. She helps us here on

187
00:08:47,840 --> 00:08:50,760
Speaker 2: the nutrition couch in the background enormously, so massive thank

188
00:08:50,800 --> 00:08:51,760
Speaker 2: you to both of them.

189
00:08:52,400 --> 00:08:52,920
Speaker 1: But moving on.

190
00:08:53,000 --> 00:08:55,320
Speaker 2: Actually, our news item of this week is not unrelated

191
00:08:55,400 --> 00:08:58,200
Speaker 2: because we're constantly scanning the media for what's doing the rounds,

192
00:08:58,240 --> 00:09:00,079
Speaker 2: and there was an article that came up on in

193
00:09:00,120 --> 00:09:03,720
Speaker 2: Morning Herald last week with renowned health journalist Sarah Berry

194
00:09:03,840 --> 00:09:08,000
Speaker 2: had pendit about the use of creating in women and

195
00:09:08,120 --> 00:09:11,320
Speaker 2: muscle preserving muscle mass, particularly as they get older. And

196
00:09:11,360 --> 00:09:12,760
Speaker 2: I can't remember if you sent it to me or

197
00:09:12,760 --> 00:09:14,240
Speaker 2: I sent it to you and you said, oh, yeah,

198
00:09:14,280 --> 00:09:17,280
Speaker 2: I've heard of this before. So creating is a supplement

199
00:09:17,760 --> 00:09:21,040
Speaker 2: that we've used in sports nutrition for many years, knowing

200
00:09:21,080 --> 00:09:24,199
Speaker 2: that when it comes to sprint type athletes, creating helps

201
00:09:24,200 --> 00:09:27,400
Speaker 2: the muscle cell regenerate energy quickly, so it can enhance

202
00:09:27,440 --> 00:09:29,960
Speaker 2: performance in sprint type events. So people like one hundred

203
00:09:29,960 --> 00:09:33,360
Speaker 2: meters sprinters and swimmers will often use creatin to optimize performance,

204
00:09:33,800 --> 00:09:36,160
Speaker 2: even soccer players who need to do short bursts of

205
00:09:36,200 --> 00:09:37,520
Speaker 2: high intensity exercise.

206
00:09:38,320 --> 00:09:39,320
Speaker 1: And also we use it.

207
00:09:39,320 --> 00:09:41,480
Speaker 2: In the gym, so a lot of my teenage athletes

208
00:09:41,520 --> 00:09:44,720
Speaker 2: in the past or elite level rugby players rugby league

209
00:09:44,920 --> 00:09:49,280
Speaker 2: will use Creatan to improve their muscles recovery, when muscle

210
00:09:49,320 --> 00:09:52,560
Speaker 2: when weight training, so they can recover more efficiently and

211
00:09:52,600 --> 00:09:56,880
Speaker 2: basically livet heavier for longer, get stronger, gain muscle weight. Now, traditionally,

212
00:09:56,880 --> 00:10:00,000
Speaker 2: when we've given Creating as a sports specific supplement you

213
00:10:00,320 --> 00:10:03,000
Speaker 2: we used to load the muscle and then maintain a dose,

214
00:10:03,440 --> 00:10:05,120
Speaker 2: and we used to do six weeks on of Creating

215
00:10:05,160 --> 00:10:07,079
Speaker 2: six weeks off because it does store in the body

216
00:10:07,120 --> 00:10:09,959
Speaker 2: and can cause kidney damage if you don't cycle. Now,

217
00:10:10,480 --> 00:10:13,800
Speaker 2: that has been used for many years as a sports

218
00:10:13,800 --> 00:10:18,640
Speaker 2: specific prescription, but the latest evidence is really looking at

219
00:10:18,679 --> 00:10:22,040
Speaker 2: it for use in postmenopausal women because we know that

220
00:10:22,080 --> 00:10:25,400
Speaker 2: one of the biggest issues metabolically in those ages of

221
00:10:25,480 --> 00:10:27,880
Speaker 2: forties and beyond is we lose muscle mass. And we

222
00:10:27,960 --> 00:10:31,040
Speaker 2: lose muscle mass physiologically just naturally as we get older,

223
00:10:31,400 --> 00:10:33,320
Speaker 2: but also a lot of us are now sitting down

224
00:10:33,360 --> 00:10:35,480
Speaker 2: a lot more and we're not actively lifting weights and

225
00:10:35,520 --> 00:10:39,200
Speaker 2: doing resistance training. Now, muscle mass is the metabolically active tissue.

226
00:10:39,240 --> 00:10:41,360
Speaker 2: It burns calories, So the less muscle mass you have,

227
00:10:41,679 --> 00:10:43,400
Speaker 2: not only does it have a profound effect on how

228
00:10:43,400 --> 00:10:45,960
Speaker 2: strong your body is and how agile is we get older.

229
00:10:46,320 --> 00:10:48,880
Speaker 2: But of course it preserves metabolism. So if you're losing

230
00:10:48,960 --> 00:10:51,200
Speaker 2: muscle mass over the years, you basically need to eat

231
00:10:51,240 --> 00:10:53,840
Speaker 2: less and less, which isn't ideal for those of us

232
00:10:53,840 --> 00:10:56,079
Speaker 2: who like to eat more and more. So maintaining muscle

233
00:10:56,120 --> 00:10:58,440
Speaker 2: mass is one of the best, most proactive things we

234
00:10:58,440 --> 00:11:00,680
Speaker 2: can do to preserve metabolism as we get older and

235
00:11:00,720 --> 00:11:02,679
Speaker 2: keep our bodies fitt and strong in agile for as

236
00:11:02,720 --> 00:11:03,560
Speaker 2: long as possible.

237
00:11:04,000 --> 00:11:05,479
Speaker 1: So the growing.

238
00:11:05,400 --> 00:11:09,840
Speaker 2: Evidence out there is that creating can be particularly effective

239
00:11:10,440 --> 00:11:14,160
Speaker 2: in preserving strength in women and supporting muscle mass in

240
00:11:14,240 --> 00:11:18,440
Speaker 2: particularly those postmenopausal years when estrogen levels are much lower,

241
00:11:18,440 --> 00:11:20,599
Speaker 2: and again it's easier to gain abdominal fat around the

242
00:11:20,640 --> 00:11:23,760
Speaker 2: middle and lose muscle mass. We don't have a protocol

243
00:11:23,800 --> 00:11:25,920
Speaker 2: because I just said to Liam before we hopped on today,

244
00:11:26,040 --> 00:11:28,560
Speaker 2: how do you cycle it? Because my understanding your creation

245
00:11:28,679 --> 00:11:30,200
Speaker 2: has always been that you have to have a wash

246
00:11:30,240 --> 00:11:32,800
Speaker 2: out period. We're not sure of that, so we want

247
00:11:32,800 --> 00:11:35,679
Speaker 2: to be very clear. This is early research, but if

248
00:11:35,720 --> 00:11:38,360
Speaker 2: you do have an interest in gaining muscle tissue, you're

249
00:11:38,360 --> 00:11:40,800
Speaker 2: actively working out in the gym, you work with an

250
00:11:40,800 --> 00:11:44,040
Speaker 2: exercise physiologist, a personal trainer. It isn't a bad idea

251
00:11:44,080 --> 00:11:46,280
Speaker 2: to get an opinion of a sports dietitian or keep

252
00:11:46,280 --> 00:11:49,240
Speaker 2: your eyes out for that because certainly in the past

253
00:11:49,400 --> 00:11:52,240
Speaker 2: we've also used some things like amino acids and even

254
00:11:52,280 --> 00:11:55,480
Speaker 2: creating for brain injury patients in recovery. And I think

255
00:11:55,520 --> 00:11:57,040
Speaker 2: we're going to hear a lot more in this space

256
00:11:57,160 --> 00:12:01,440
Speaker 2: about proactive ways that busy women can and optimize muscle mass.

257
00:12:01,760 --> 00:12:04,400
Speaker 2: And I think, yeah, there'll be growing evidence around creating,

258
00:12:04,559 --> 00:12:06,280
Speaker 2: So we don't want to give a prescription for that,

259
00:12:07,000 --> 00:12:10,360
Speaker 2: but it's something to certainly pay attention to. And there's

260
00:12:10,400 --> 00:12:14,040
Speaker 2: some murmurings around about whether we will to use it

261
00:12:14,040 --> 00:12:16,600
Speaker 2: as a supplement for women in their postmatopause or years.

262
00:12:16,800 --> 00:12:19,160
Speaker 1: Yeah. Absolutely, And what we know from creatine is, as

263
00:12:19,160 --> 00:12:22,520
Speaker 1: you mentioned, it's very popular within our athletes now. Traditionally

264
00:12:22,600 --> 00:12:25,240
Speaker 1: I have used it a little bit for particularly my

265
00:12:25,360 --> 00:12:28,160
Speaker 1: vegan or plant based ladies who are looking to gain

266
00:12:28,200 --> 00:12:30,520
Speaker 1: strength and gain muscle because what we know that you

267
00:12:30,559 --> 00:12:34,240
Speaker 1: can eat enough creatine. Absolutely, creatine is mostly it's found

268
00:12:34,240 --> 00:12:36,679
Speaker 1: in animal based products. So we're talking about milk, we're

269
00:12:36,720 --> 00:12:39,080
Speaker 1: talking about fish, we're talking about red meats and white

270
00:12:39,120 --> 00:12:41,600
Speaker 1: meats like chicken as well. So if you are somebody

271
00:12:41,640 --> 00:12:44,560
Speaker 1: following a plant based start, it is very very very

272
00:12:44,559 --> 00:12:47,720
Speaker 1: difficult to get in enough creatine, and particularly is women.

273
00:12:47,840 --> 00:12:50,560
Speaker 1: We don't eat anywhere near as much meat or protein

274
00:12:50,679 --> 00:12:53,120
Speaker 1: is what males do. So I find that it's generally

275
00:12:53,160 --> 00:12:55,920
Speaker 1: the males that are taking creatine supplements, but it's actually

276
00:12:55,920 --> 00:12:58,280
Speaker 1: the females that will benefit the most from it, and

277
00:12:58,360 --> 00:13:01,240
Speaker 1: particularly if you're following more of a plant based lifestyle

278
00:13:01,280 --> 00:13:04,440
Speaker 1: as well. Now the research is really interesting, as you mentioned,

279
00:13:04,480 --> 00:13:06,560
Speaker 1: because a lot of the times the protocols are either

280
00:13:06,600 --> 00:13:09,439
Speaker 1: a big loading dose or you can actually take it

281
00:13:09,920 --> 00:13:13,520
Speaker 1: for just a smaller amount regularly and consistently. My Happy

282
00:13:13,320 --> 00:13:15,959
Speaker 1: David takes it and he takes just a small amount

283
00:13:15,960 --> 00:13:18,240
Speaker 1: a couple of grams every day or when he remembers.

284
00:13:18,320 --> 00:13:20,120
Speaker 1: But you can also do the big loading dose for

285
00:13:20,200 --> 00:13:22,480
Speaker 1: I think it's from memory across about three to five days,

286
00:13:22,480 --> 00:13:25,000
Speaker 1: where you take a much larger amount, but then you

287
00:13:25,040 --> 00:13:27,480
Speaker 1: don't need to take it regularly or consistently long term

288
00:13:27,520 --> 00:13:29,719
Speaker 1: as well. And the big thing with creatine is as well,

289
00:13:29,760 --> 00:13:31,440
Speaker 1: it tends to hold a little bit of water weight

290
00:13:31,480 --> 00:13:33,640
Speaker 1: on you as well, so if you really sort of

291
00:13:33,720 --> 00:13:36,320
Speaker 1: like obsessed with the scale or weighing yourself regularly, just

292
00:13:36,360 --> 00:13:38,800
Speaker 1: be mindful of that your weight will go up, but

293
00:13:38,880 --> 00:13:41,160
Speaker 1: it'll just be your body retaining that little bit more

294
00:13:41,200 --> 00:13:43,960
Speaker 1: fluid as well. So I think it's a really interesting

295
00:13:44,040 --> 00:13:46,600
Speaker 1: emerging area. And like you mentioned, as we get older,

296
00:13:46,720 --> 00:13:48,600
Speaker 1: we tend to lose muscle mass. But I think the

297
00:13:48,640 --> 00:13:51,200
Speaker 1: other thing and why potentially it may be helpful in

298
00:13:51,360 --> 00:13:53,800
Speaker 1: you know, women fifty plus as well as they tend

299
00:13:53,800 --> 00:13:56,120
Speaker 1: to eat less protein, Like as we get older, our

300
00:13:56,120 --> 00:13:58,600
Speaker 1: appetite drops down, our taste buds drop off. And I'm

301
00:13:58,640 --> 00:14:02,080
Speaker 1: talking you know, seventies, eighties, nineties, not really fifties. But

302
00:14:02,160 --> 00:14:03,760
Speaker 1: I know from doing a lot of work within the

303
00:14:03,760 --> 00:14:07,200
Speaker 1: hospital system and with malnutrition, it's potentially a supplement that

304
00:14:07,240 --> 00:14:09,680
Speaker 1: could benefit the elderly as well, just because they go

305
00:14:09,760 --> 00:14:12,000
Speaker 1: towards more of a tea and toast diet. Although I

306
00:14:12,080 --> 00:14:15,160
Speaker 1: have like a coppersuit for dinner, Like, their protein amounts

307
00:14:15,160 --> 00:14:18,000
Speaker 1: that they actually get in are so low. Plus also

308
00:14:18,120 --> 00:14:20,840
Speaker 1: functionally that they've decreased. A lot of them a maul narration,

309
00:14:20,920 --> 00:14:23,480
Speaker 1: and a lot of them aren't actually doing any exercise,

310
00:14:23,840 --> 00:14:26,240
Speaker 1: let alone. The resistance based training that we want to

311
00:14:26,280 --> 00:14:28,400
Speaker 1: support their muscle mass. So I think it's a huge

312
00:14:28,400 --> 00:14:30,680
Speaker 1: growth area. But like we said, we don't have the

313
00:14:30,720 --> 00:14:33,360
Speaker 1: exact protocol to recommend an exact amount for now, so

314
00:14:33,360 --> 00:14:35,600
Speaker 1: it's sort of like a watch this space. And if

315
00:14:35,600 --> 00:14:37,720
Speaker 1: you are interested in you're a female, and particularly if

316
00:14:37,720 --> 00:14:39,560
Speaker 1: you are taking more of a plant based diet, I

317
00:14:39,600 --> 00:14:42,720
Speaker 1: would absolutely suggest linking up with a sports dietitian to

318
00:14:42,840 --> 00:14:44,840
Speaker 1: really get you on the right amount or the right

319
00:14:44,920 --> 00:14:48,920
Speaker 1: dosal protocol to benefit you long term as well. And

320
00:14:48,960 --> 00:14:51,160
Speaker 1: then SUSI that brings us to our last section, which

321
00:14:51,200 --> 00:14:53,640
Speaker 1: we wanted to talk about some popular diets. We're not

322
00:14:53,680 --> 00:14:55,640
Speaker 1: going to name them, but you know there's a lot

323
00:14:55,680 --> 00:14:58,840
Speaker 1: of very restrictive diets and our listening question was really

324
00:14:58,880 --> 00:15:01,720
Speaker 1: around why do these diets work or why do they

325
00:15:01,760 --> 00:15:03,640
Speaker 1: not work? And I think, like anything, if you're going

326
00:15:03,680 --> 00:15:06,160
Speaker 1: to be one hundred percent strict, most diets will work.

327
00:15:06,320 --> 00:15:08,480
Speaker 1: But it's when they don't work that is a problem,

328
00:15:08,520 --> 00:15:11,280
Speaker 1: when you fall off them because they are actually so restrictive.

329
00:15:11,560 --> 00:15:13,200
Speaker 1: Like I did a call with a lady this morning

330
00:15:13,240 --> 00:15:15,000
Speaker 1: and she was saying to me she was exploring the

331
00:15:15,000 --> 00:15:17,360
Speaker 1: possibility of joining my coaching service and I was saying

332
00:15:17,400 --> 00:15:19,360
Speaker 1: to her, like, tell me about your background, on your past,

333
00:15:19,400 --> 00:15:21,680
Speaker 1: and she said, look, I've tried every diet. The only

334
00:15:21,720 --> 00:15:23,720
Speaker 1: one that actually worked for me was like, quit sugar.

335
00:15:23,920 --> 00:15:26,280
Speaker 1: And she said, I stuck to it religiously. I lost

336
00:15:26,320 --> 00:15:28,160
Speaker 1: all this weight and it was excellent. And I said, well,

337
00:15:28,320 --> 00:15:30,440
Speaker 1: I'm going to challenge you because I would say that

338
00:15:30,440 --> 00:15:32,640
Speaker 1: that wasn't successful. If you've now fallen off the wagon,

339
00:15:32,720 --> 00:15:35,400
Speaker 1: you're not putting sugar anymore, you've regained the ten kilos

340
00:15:35,400 --> 00:15:37,160
Speaker 1: that you're lost. I would actually say that that was

341
00:15:37,200 --> 00:15:40,240
Speaker 1: another unsuccessful diet. And she was quite for a moment

342
00:15:40,280 --> 00:15:43,360
Speaker 1: and she was like, yeah, you're right actually, And so

343
00:15:43,520 --> 00:15:46,080
Speaker 1: for me, a successful diet is something that you can

344
00:15:46,120 --> 00:15:48,440
Speaker 1: do long term. And a lot of these popular diets

345
00:15:48,480 --> 00:15:52,000
Speaker 1: are so restrictive, but people think they're successful because I

346
00:15:52,080 --> 00:15:55,360
Speaker 1: lose five, ten, twenty plus kilos, But if when you

347
00:15:55,440 --> 00:15:57,560
Speaker 1: come off the diet, if the weight comes back on again,

348
00:15:57,600 --> 00:16:00,240
Speaker 1: to me, that's not actually success long term. I don't

349
00:16:00,240 --> 00:16:02,880
Speaker 1: know that you feel very strongly like I do around

350
00:16:02,920 --> 00:16:05,240
Speaker 1: these restrictive diets as well, because although you might find

351
00:16:05,280 --> 00:16:07,760
Speaker 1: them successful in the short term, you don't actually maintain

352
00:16:07,800 --> 00:16:08,920
Speaker 1: their results long term.

353
00:16:08,960 --> 00:16:11,360
Speaker 2: Absolutely. You know, they do the diet rounds. They tend

354
00:16:11,400 --> 00:16:13,200
Speaker 2: to be on the best seller list. You know, I

355
00:16:13,280 --> 00:16:16,040
Speaker 2: had a client doing an eight hundred calorie diet. Some

356
00:16:16,120 --> 00:16:18,760
Speaker 2: will do you know, lose ten kilos in ten weeks.

357
00:16:19,080 --> 00:16:21,280
Speaker 2: But the actual question that I had had from a

358
00:16:21,280 --> 00:16:24,600
Speaker 2: few of my clients were I've bought those diets as well,

359
00:16:24,600 --> 00:16:26,080
Speaker 2: but they didn't work for me. You know, I see

360
00:16:26,120 --> 00:16:28,920
Speaker 2: all these success stories online, but I got no weight loss.

361
00:16:28,920 --> 00:16:31,000
Speaker 2: And what I just wanted to specifically mention in that

362
00:16:31,080 --> 00:16:34,240
Speaker 2: context was because I think there's two scenarios. There's a

363
00:16:34,280 --> 00:16:36,280
Speaker 2: scenario where they lose on them but then put it

364
00:16:36,320 --> 00:16:39,200
Speaker 2: all back on again, which is an issue metabolically because

365
00:16:39,200 --> 00:16:41,160
Speaker 2: we know they've probably lost muscle mass and it makes

366
00:16:41,160 --> 00:16:42,240
Speaker 2: it harder each time.

367
00:16:42,360 --> 00:16:43,400
Speaker 1: So that's the issue.

368
00:16:43,440 --> 00:16:46,800
Speaker 2: It's actually not successful because it's not sustainable. But for me,

369
00:16:46,960 --> 00:16:49,240
Speaker 2: the other issue, or what I see and I specifically

370
00:16:49,280 --> 00:16:51,680
Speaker 2: see with a c or with a client recently, was

371
00:16:51,720 --> 00:16:53,520
Speaker 2: that she said I bought them and it just didn't

372
00:16:53,560 --> 00:16:56,120
Speaker 2: work for me, and why was that? And I said, well,

373
00:16:56,160 --> 00:17:00,920
Speaker 2: what happens is if you have any degree of meta dysfunction,

374
00:17:01,240 --> 00:17:04,520
Speaker 2: so for example, you may have instun resistance if you

375
00:17:04,680 --> 00:17:07,679
Speaker 2: start to play around with calories, so for example, an

376
00:17:07,720 --> 00:17:11,719
Speaker 2: eight hundred calorie which was grossly inadequate, and then also exercise,

377
00:17:11,920 --> 00:17:16,520
Speaker 2: that disparity between calories and calories app is just too great,

378
00:17:16,880 --> 00:17:19,040
Speaker 2: or if you have insulin resistance, it will just be

379
00:17:19,119 --> 00:17:22,560
Speaker 2: making it worse the lower the carbohydrate comes. So you

380
00:17:22,640 --> 00:17:24,399
Speaker 2: might get a kill or two initially, and then it

381
00:17:24,440 --> 00:17:26,679
Speaker 2: doesn't work. And what that tells me, Leanne, is that

382
00:17:26,720 --> 00:17:31,240
Speaker 2: those diets are not programming the body to burn more efficiently,

383
00:17:31,640 --> 00:17:34,840
Speaker 2: they're basically starving the muscle. And so if you've had

384
00:17:34,880 --> 00:17:37,960
Speaker 2: a history of diets or been a chronic overexerciser and

385
00:17:38,080 --> 00:17:41,320
Speaker 2: under eater, certainly in both of those examples of that

386
00:17:41,440 --> 00:17:44,560
Speaker 2: kind of very restricted calorie intake, it will make that

387
00:17:44,640 --> 00:17:47,960
Speaker 2: metabolic inefficiency even worse, which is why it doesn't work

388
00:17:48,000 --> 00:17:50,119
Speaker 2: for you at all. And then, of course, as you

389
00:17:50,119 --> 00:17:51,800
Speaker 2: and I know, we've got massive work to do to

390
00:17:51,840 --> 00:17:54,200
Speaker 2: rehab that muscle, to teach it to burn to again

391
00:17:54,520 --> 00:17:56,919
Speaker 2: because it's been starved for so long. So I've spoken

392
00:17:56,920 --> 00:17:58,800
Speaker 2: before about how I have such a disdain for eight

393
00:17:58,880 --> 00:18:02,440
Speaker 2: hundred calorie diets in general. And sure they may work initially,

394
00:18:02,480 --> 00:18:04,119
Speaker 2: but for most of the women I now see in

395
00:18:04,119 --> 00:18:06,760
Speaker 2: their forties and fifties, they often don't work at all

396
00:18:07,040 --> 00:18:09,440
Speaker 2: because the body has been so used to extreme restriction.

397
00:18:09,640 --> 00:18:12,280
Speaker 2: So that is usually the reason they may not work

398
00:18:12,280 --> 00:18:15,040
Speaker 2: for you, and may work for other people. And usually

399
00:18:15,080 --> 00:18:16,720
Speaker 2: the older you get, the more diets you've done, the

400
00:18:16,760 --> 00:18:19,440
Speaker 2: harder it becomes. So I've always suddenly and if it

401
00:18:19,480 --> 00:18:22,120
Speaker 2: sounds too good to be true, it probably is. And

402
00:18:22,280 --> 00:18:24,800
Speaker 2: there's no quick and easy solution. It's about teaching the

403
00:18:24,840 --> 00:18:27,520
Speaker 2: body to burn more efficiently and developing a style of

404
00:18:27,520 --> 00:18:30,480
Speaker 2: eating that's sustainable for you long term. And if it

405
00:18:30,520 --> 00:18:32,800
Speaker 2: is requiring you to be so strict on a diet

406
00:18:32,800 --> 00:18:34,480
Speaker 2: that you can't eat normal food, you know. I heard

407
00:18:34,520 --> 00:18:37,120
Speaker 2: one of the diets required the client to get protein

408
00:18:37,200 --> 00:18:41,199
Speaker 2: powder and water and berries and mix it and that

409
00:18:41,359 --> 00:18:43,919
Speaker 2: was the meal. And I was like, God, you'd have

410
00:18:43,960 --> 00:18:46,280
Speaker 2: to really want to be skinny to eat like that.

411
00:18:46,400 --> 00:18:48,680
Speaker 2: I could think of nothing worse. So I think it's

412
00:18:48,720 --> 00:18:50,320
Speaker 2: a little bit of that too. You've got to actually

413
00:18:50,440 --> 00:18:53,720
Speaker 2: enjoy your food, and there's nothing wrong with enjoying whole,

414
00:18:53,760 --> 00:18:57,080
Speaker 2: good quality food. You don't shouldn't have to eat like

415
00:18:57,119 --> 00:18:59,160
Speaker 2: that to lose weight. You can certainly do it. Perhaps

416
00:18:59,200 --> 00:19:01,920
Speaker 2: a little bit slower, but in a sustainable way without

417
00:19:01,920 --> 00:19:04,400
Speaker 2: having to eat powdered protein and some berries in water.

418
00:19:04,880 --> 00:19:07,639
Speaker 1: Absolutely kind I had last week. Previously, I'd worked with

419
00:19:07,720 --> 00:19:10,159
Speaker 1: a PT who said that she had to eat beef mints,

420
00:19:10,200 --> 00:19:12,399
Speaker 1: spinach and walnuts for breakfast and that was in him

421
00:19:12,480 --> 00:19:14,399
Speaker 1: meal plant and I was like, oh God, I just

422
00:19:14,520 --> 00:19:16,160
Speaker 1: want to bath if I had to eat beef mints

423
00:19:16,160 --> 00:19:19,479
Speaker 1: and walnuts for breakfast and with spinach every morning anyway,

424
00:19:19,560 --> 00:19:21,760
Speaker 1: So do it, do it well, do it sustainable, and

425
00:19:21,800 --> 00:19:24,040
Speaker 1: make sure it lasts. So that brings us to the

426
00:19:24,119 --> 00:19:26,040
Speaker 1: end of the Nutrition Gach for another week. We would

427
00:19:26,080 --> 00:19:28,320
Speaker 1: love if you guys could subscribe to the podcast, leave

428
00:19:28,400 --> 00:19:30,879
Speaker 1: us a positive review in the Purple Apple podcasts app

429
00:19:30,960 --> 00:19:32,919
Speaker 1: and don't forget to check out our website, which is

430
00:19:32,960 --> 00:19:36,439
Speaker 1: the nutritioncouch dot Com. Head to the product pages and

431
00:19:36,480 --> 00:19:39,120
Speaker 1: you'll find all of our wonderful resources there to help

432
00:19:39,119 --> 00:19:43,080
Speaker 1: you live a healthy, sustainable and balance lifestyle long term.

433
00:19:43,280 --> 00:19:45,159
Speaker 1: Have a great week everyone, Thanks for listening.

434
00:20:00,080 --> 00:20:00,199
Speaker 2: Hm