1 00:00:00,560 --> 00:00:03,440 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 00:00:06,880 --> 00:00:09,840 Speaker 1: ten or so years prior to metopause in which hormonal 4 00:00:09,960 --> 00:00:14,040 Speaker 1: changes can play absolute havoc on your body, on your sleep, 5 00:00:14,080 --> 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 00:00:20,440 --> 00:00:23,960 Speaker 1: our latest ebook release called The Perry Plan, and today 8 00:00:24,000 --> 00:00:26,640 Speaker 1: we share what it is and why this research can 9 00:00:26,720 --> 00:00:30,400 Speaker 1: help you thrive through your Perie years. Hi, I'm Leanne 10 00:00:30,400 --> 00:00:32,840 Speaker 1: Wood and I'm Davie Barrow and every week we keep 11 00:00:32,880 --> 00:00:35,960 Speaker 1: you up to date with our biweekly podcasts, The Nutrition Couch, 12 00:00:35,960 --> 00:00:37,920 Speaker 1: which gives you everything that you need to know in 13 00:00:37,960 --> 00:00:41,040 Speaker 1: the world of nutrition and health. So as well as Perry, 14 00:00:41,040 --> 00:00:44,720 Speaker 1: today we chat about a supplement called creatine and why 15 00:00:44,760 --> 00:00:47,440 Speaker 1: this might be interesting for women's health. And our listener 16 00:00:47,520 --> 00:00:51,120 Speaker 1: question is all about strict diets and specifically why do 17 00:00:51,159 --> 00:00:54,960 Speaker 1: they or do they not always work out? So, Susie, 18 00:00:55,000 --> 00:00:57,640 Speaker 1: the Peri chat is a very interesting one because a 19 00:00:57,680 --> 00:00:59,760 Speaker 1: lot of ladies, I mean, it's not something even as 20 00:00:59,840 --> 00:01:02,480 Speaker 1: I went to a UNI ten plus years ago now, 21 00:01:02,600 --> 00:01:04,920 Speaker 1: it was never even mentioned like they never even mentioned 22 00:01:04,959 --> 00:01:08,880 Speaker 1: perimenopause or they mentioned menopause equals HRT equals that's all 23 00:01:08,880 --> 00:01:10,920 Speaker 1: you need to know. So it's definitely an area that 24 00:01:11,040 --> 00:01:13,959 Speaker 1: even as dietitians we absolutely need to upskill in. There 25 00:01:14,000 --> 00:01:16,320 Speaker 1: is a little bit more noise and chatter online recently, 26 00:01:16,360 --> 00:01:18,960 Speaker 1: which is great, but it's still a very misundistilled area 27 00:01:19,000 --> 00:01:21,080 Speaker 1: and a lot of ladies until they knee deep into 28 00:01:21,120 --> 00:01:23,520 Speaker 1: perial into those menopause all years where they've got the 29 00:01:23,560 --> 00:01:27,720 Speaker 1: abdominal fat, the mood changes, the energy levels change, then 30 00:01:27,760 --> 00:01:30,160 Speaker 1: they go, oh, hold on, something's not right here. So 31 00:01:30,480 --> 00:01:32,720 Speaker 1: we wanted to have a great discussion about the science 32 00:01:32,760 --> 00:01:35,800 Speaker 1: behind Perry and why our new ebook, The Perry Plan 33 00:01:35,920 --> 00:01:38,040 Speaker 1: can help so many of our listeners out today. So 34 00:01:38,040 --> 00:01:39,720 Speaker 1: I'm going to pass over to you because this is 35 00:01:39,760 --> 00:01:42,840 Speaker 1: absolutely your area of expertise one hundred percent. 36 00:01:42,840 --> 00:01:44,759 Speaker 2: And I think it was when a few of the 37 00:01:44,800 --> 00:01:48,440 Speaker 2: female led media themselves were in their forties and going 38 00:01:48,440 --> 00:01:50,840 Speaker 2: through these changes that they were like, what is going 39 00:01:50,840 --> 00:01:52,440 Speaker 2: on and why have we not heard about this? So 40 00:01:52,800 --> 00:01:55,760 Speaker 2: Perry technically is the ten or so years prior to menopause, 41 00:01:55,800 --> 00:01:59,000 Speaker 2: which is actually the last menstrual period. So tuditionally we 42 00:01:59,080 --> 00:02:02,120 Speaker 2: only spoke about metapause, when actually that's a very distinct 43 00:02:02,120 --> 00:02:04,640 Speaker 2: point in time. It's more so those ten or so 44 00:02:04,800 --> 00:02:08,399 Speaker 2: prior years in which there's significant hormonal shoes. Basically as 45 00:02:08,400 --> 00:02:12,600 Speaker 2: the body gets ready to stop reproducing, an estrogen levels drop. Now, 46 00:02:12,720 --> 00:02:15,280 Speaker 2: the reason it's so relevant is that has such profound 47 00:02:15,400 --> 00:02:18,360 Speaker 2: impact on our body composition and in particular our metabolism 48 00:02:18,440 --> 00:02:21,320 Speaker 2: because lean estrogen is highly protective of weight gown and 49 00:02:21,400 --> 00:02:25,399 Speaker 2: potentially particularly centrally, which is why women in their late 50 00:02:25,480 --> 00:02:28,760 Speaker 2: thirties even forties and fifties will notice a thickening around 51 00:02:28,800 --> 00:02:31,440 Speaker 2: their waste area and gaining weight in places they never 52 00:02:31,560 --> 00:02:33,760 Speaker 2: had previously when they hadn't had to work so hard 53 00:02:33,760 --> 00:02:35,480 Speaker 2: at their weight, and all of a sudden, you know, 54 00:02:35,520 --> 00:02:38,080 Speaker 2: they're five ten, fifteen, twenty kilos heavy, and they're like, 55 00:02:38,160 --> 00:02:41,040 Speaker 2: what is going on? I haven't really changed my lifestyle 56 00:02:41,080 --> 00:02:44,639 Speaker 2: so significantly. So certainly there hasn't been a huge amount 57 00:02:44,720 --> 00:02:47,960 Speaker 2: of specific information. There's a number of sort of podcasts 58 00:02:48,000 --> 00:02:51,000 Speaker 2: and media personalities speaking about it, but certainly they're not 59 00:02:51,000 --> 00:02:54,040 Speaker 2: giving the dietary specification and evidence space that we would 60 00:02:54,080 --> 00:02:57,360 Speaker 2: want people to be getting in terms of looking after 61 00:02:57,400 --> 00:02:59,600 Speaker 2: the metabolism. As we go into those years, and I 62 00:02:59,639 --> 00:03:02,520 Speaker 2: think there's also, like anything, you know, traditionally, you know, 63 00:03:02,560 --> 00:03:05,280 Speaker 2: going back thirty forty fifty years, most of the medical 64 00:03:05,320 --> 00:03:07,720 Speaker 2: profession was driven by males, so probably they didn't have 65 00:03:07,720 --> 00:03:10,200 Speaker 2: an overall huge interest in these years of a woman's 66 00:03:10,240 --> 00:03:13,239 Speaker 2: life and optimizing health and well being, whereas now there's 67 00:03:13,240 --> 00:03:15,920 Speaker 2: a much higher contingent of females who are interested in 68 00:03:15,919 --> 00:03:19,240 Speaker 2: this area. But also as we live longer lives, you know, 69 00:03:19,320 --> 00:03:22,760 Speaker 2: really looking to age positively, because you know, it's one 70 00:03:22,800 --> 00:03:25,840 Speaker 2: thing to be, you know, fifty sixty retired carrying a 71 00:03:25,840 --> 00:03:28,200 Speaker 2: bit of weight, whereas if people are now living to 72 00:03:28,320 --> 00:03:30,680 Speaker 2: eighty ninety, you certainly don't want to be twenty thirty 73 00:03:30,760 --> 00:03:34,400 Speaker 2: kilos heavier in those years because you haven't proactively taken 74 00:03:34,480 --> 00:03:35,640 Speaker 2: control of those hormones. 75 00:03:35,720 --> 00:03:36,800 Speaker 1: So the first thing I. 76 00:03:36,800 --> 00:03:38,960 Speaker 2: Would say is that if you are in your late 77 00:03:39,000 --> 00:03:41,720 Speaker 2: thirties forties and have noticed that there's been a bit 78 00:03:41,760 --> 00:03:45,240 Speaker 2: of a change in your cycle, they're getting heavier, they're 79 00:03:45,280 --> 00:03:48,120 Speaker 2: not as regular, but certainly if you're starting to feel 80 00:03:48,160 --> 00:03:53,280 Speaker 2: not great, you're chronically tired, fatigued, you are moody, getting 81 00:03:53,400 --> 00:03:56,000 Speaker 2: night sweats, not sleeping well, your skins, it's she these 82 00:03:56,000 --> 00:03:58,440 Speaker 2: are all signs that you could be in those pairy changes. 83 00:03:59,160 --> 00:04:00,560 Speaker 2: To give you an idea of why you have to 84 00:04:00,560 --> 00:04:02,600 Speaker 2: really seek out a medical professional who. 85 00:04:02,480 --> 00:04:03,480 Speaker 1: Is skilled in this area. 86 00:04:04,040 --> 00:04:07,440 Speaker 2: I myself went and had some bloods done because I 87 00:04:07,680 --> 00:04:10,440 Speaker 2: usually have low iron stores and I thought, I'm really tired, 88 00:04:10,560 --> 00:04:12,640 Speaker 2: like it has to be low iron. I'm in my 89 00:04:12,720 --> 00:04:16,080 Speaker 2: mid forties and my mum went through menopause mid forties, 90 00:04:16,120 --> 00:04:20,160 Speaker 2: so obviously there's a strong correlation there. And she looked 91 00:04:20,160 --> 00:04:22,640 Speaker 2: at my bloods, which were actually all normal, so there 92 00:04:22,640 --> 00:04:25,680 Speaker 2: were no stars on my estrogen progesterone levels. And the 93 00:04:25,720 --> 00:04:27,680 Speaker 2: GP looked and she said, oh, no, you're not tired 94 00:04:27,720 --> 00:04:30,320 Speaker 2: because you're iron. So you're tired because you're estrogen's low. 95 00:04:30,960 --> 00:04:32,880 Speaker 2: And I said, it hasn't come up, and she said 96 00:04:32,880 --> 00:04:37,120 Speaker 2: it's still relatively low. So you really have to find 97 00:04:37,160 --> 00:04:40,080 Speaker 2: a health professional, whether it's a female GP, whether it's 98 00:04:40,080 --> 00:04:42,920 Speaker 2: an a endocrinologist, whether it's a gynecologist who has an 99 00:04:43,040 --> 00:04:46,719 Speaker 2: interest in positive aging and is not just interested in 100 00:04:46,800 --> 00:04:50,320 Speaker 2: ticking the box on menopause and really understands that a 101 00:04:50,400 --> 00:04:53,120 Speaker 2: gradual decline in estrogen will have a profound effect on 102 00:04:53,120 --> 00:04:55,640 Speaker 2: how you feel because a big part of this is 103 00:04:56,120 --> 00:04:59,080 Speaker 2: managing it closely with the doctors to make sure that 104 00:04:59,080 --> 00:05:02,400 Speaker 2: you optimize hormone levels, that you have the right management 105 00:05:02,400 --> 00:05:04,479 Speaker 2: and treatment of some of the symptoms, in particular the 106 00:05:04,520 --> 00:05:07,080 Speaker 2: hot sweats and the poor sleep which affects so many 107 00:05:07,120 --> 00:05:10,520 Speaker 2: of us, and profound mood changes. And hence was why 108 00:05:10,520 --> 00:05:12,280 Speaker 2: I wrote the Pery Plan. You know, I had been 109 00:05:12,279 --> 00:05:14,640 Speaker 2: wanting to get this book published for over twelve months. 110 00:05:14,880 --> 00:05:17,520 Speaker 2: It was so difficult to even get someone interested, And 111 00:05:17,560 --> 00:05:18,800 Speaker 2: in the end I said to you, I'm just going 112 00:05:18,800 --> 00:05:20,880 Speaker 2: to do it as an ebook because the women that 113 00:05:20,920 --> 00:05:24,159 Speaker 2: I'm working with want this information now. And it's just 114 00:05:24,240 --> 00:05:27,440 Speaker 2: as much about proactively avoiding weight gain as it is 115 00:05:27,480 --> 00:05:30,560 Speaker 2: in managing perry and also getting weight off if you 116 00:05:30,640 --> 00:05:32,840 Speaker 2: have gained it. So certainly for anyone even in your 117 00:05:32,920 --> 00:05:36,159 Speaker 2: late thirties, you finish having kids and you're really looking 118 00:05:36,200 --> 00:05:39,280 Speaker 2: to age well and keeping control of your weight and 119 00:05:39,360 --> 00:05:42,680 Speaker 2: want to prevent that creep. It's really written and given 120 00:05:42,720 --> 00:05:46,280 Speaker 2: a background on what is perry, What are these hormonal changes? 121 00:05:46,440 --> 00:05:48,680 Speaker 2: How can you take control? What is the best way 122 00:05:48,720 --> 00:05:51,599 Speaker 2: to eat? Because what we are learning is that that 123 00:05:52,000 --> 00:05:56,360 Speaker 2: entire peri menopausal state is basically a period of chronic 124 00:05:56,440 --> 00:05:59,000 Speaker 2: information for a number of our body systems, which is 125 00:05:59,040 --> 00:06:01,440 Speaker 2: why women are tied which is why we start to 126 00:06:01,440 --> 00:06:05,080 Speaker 2: have issues with blood glucose regulation, in cholesterol. It's all 127 00:06:05,120 --> 00:06:08,000 Speaker 2: tied in, and there's so many different things you can 128 00:06:08,040 --> 00:06:10,760 Speaker 2: do from a diet perspective, which isn't just about weight loss, 129 00:06:11,040 --> 00:06:13,839 Speaker 2: but it is about optimizing things like your bone health, 130 00:06:13,920 --> 00:06:17,760 Speaker 2: your mood, your inflammation in the body, your sleep. So 131 00:06:17,960 --> 00:06:20,279 Speaker 2: that's what we've covered in the plan. You know, Leanne, 132 00:06:20,320 --> 00:06:22,559 Speaker 2: you and I are dieticians. We're never going to write 133 00:06:22,560 --> 00:06:25,200 Speaker 2: strict diets because we know that strict restrictive diets don't work. 134 00:06:25,240 --> 00:06:27,599 Speaker 2: This is a lifestyle plan which is designed to be 135 00:06:27,600 --> 00:06:30,920 Speaker 2: implemented for anyone in those years who is looking to 136 00:06:31,120 --> 00:06:33,960 Speaker 2: optimize metabolism as they get a little bit older, keep 137 00:06:34,000 --> 00:06:36,920 Speaker 2: on top of their hormones and basically age as positively 138 00:06:37,000 --> 00:06:39,719 Speaker 2: as possible, which, whether we like it or not, does 139 00:06:39,760 --> 00:06:41,960 Speaker 2: have to do with our body weight. You know, it's 140 00:06:42,000 --> 00:06:47,200 Speaker 2: not about being skinny and aesthetically, you know, aspiring to 141 00:06:47,600 --> 00:06:51,479 Speaker 2: ideals in society. For me, it's about my women, my 142 00:06:51,720 --> 00:06:55,040 Speaker 2: clients feeling good in their body and generally speaking, if 143 00:06:55,040 --> 00:06:57,080 Speaker 2: they're not eating well and they're gaining weight, they don't 144 00:06:57,080 --> 00:06:58,800 Speaker 2: feel good in their body, and that makes it really 145 00:06:58,800 --> 00:07:01,240 Speaker 2: difficult to turn up every day and be their best selves. 146 00:07:01,480 --> 00:07:03,719 Speaker 2: So it's about taking that control back. And there's a 147 00:07:03,760 --> 00:07:06,839 Speaker 2: lot of information about mindset, how to approach diet and 148 00:07:06,839 --> 00:07:10,840 Speaker 2: exercise through these years, and how to create a foundation 149 00:07:11,360 --> 00:07:15,440 Speaker 2: nutritional intake for you that will optimize your metabolism keep 150 00:07:15,520 --> 00:07:18,640 Speaker 2: on top of weight gain, but also your health as 151 00:07:18,640 --> 00:07:21,040 Speaker 2: you go through those years. And I'm really happy with it, 152 00:07:21,240 --> 00:07:24,160 Speaker 2: and I think everyone who's bought it so far has 153 00:07:24,240 --> 00:07:25,200 Speaker 2: found it really helpful. 154 00:07:25,280 --> 00:07:25,840 Speaker 1: So check it out. 155 00:07:25,840 --> 00:07:29,880 Speaker 2: It's on our website, the diutritioncouch dot com. And yeah, 156 00:07:29,920 --> 00:07:32,240 Speaker 2: our latest product, the Perry Plan, written by me. 157 00:07:32,840 --> 00:07:35,320 Speaker 1: Absolutely, you're a superstar and it's helped so many ladies. 158 00:07:35,360 --> 00:07:38,080 Speaker 1: A feedback that we're receiving so far as unbelievable. There's 159 00:07:38,080 --> 00:07:40,360 Speaker 1: a reason that there's a bulk of Dartians buying it, 160 00:07:40,360 --> 00:07:42,320 Speaker 1: there's a reason there's a bulk of pets buying it, 161 00:07:42,480 --> 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 00:07:46,920 --> 00:07:48,840 Speaker 1: that we're able to help so many people through our 164 00:07:48,880 --> 00:07:51,760 Speaker 1: podcasts and through our different types of products available online 165 00:07:51,800 --> 00:07:54,160 Speaker 1: as well. So if you head to the nutritioncouch dot Com, 166 00:07:54,240 --> 00:07:56,360 Speaker 1: there's a little type that says our store and in 167 00:07:56,400 --> 00:07:58,880 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 Guard and the brand new 169 00:08:01,680 --> 00:08:04,760 Speaker 1: Perry Plan which retails for thirty four ninety nine. It's 170 00:08:04,800 --> 00:08:08,400 Speaker 1: available worldwide, so if you're in America because your dollar 171 00:08:08,480 --> 00:08:10,600 Speaker 1: is so good, it's even cheapla and if you're in 172 00:08:10,640 --> 00:08:13,440 Speaker 1: the UK it's even cheaper because the pound is doing 173 00:08:13,480 --> 00:08:17,320 Speaker 1: really well. So available worldwide. It's not just specific to Australia. 174 00:08:17,400 --> 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 00:08:22,440 --> 00:08:24,560 Speaker 1: So go and check it out. It's real. It's an 177 00:08:24,600 --> 00:08:28,240 Speaker 1: absolute game changer, and Susie, you should be very very proud. 178 00:08:28,600 --> 00:08:29,000 Speaker 1: Oh think it. 179 00:08:29,120 --> 00:08:32,120 Speaker 2: We think a big thank Yousuallyanne and particularly David who 180 00:08:32,120 --> 00:08:35,520 Speaker 2: helps us get all of these products up on our website. 181 00:08:35,760 --> 00:08:37,880 Speaker 2: He works for a very low pay rate, hopefull you 182 00:08:37,920 --> 00:08:40,240 Speaker 2: sort him out the end. And of course our beautiful 183 00:08:40,240 --> 00:08:42,120 Speaker 2: Bronti who helps us with all of our content. She 184 00:08:42,200 --> 00:08:44,559 Speaker 2: has helped me format and get the book ready in 185 00:08:44,600 --> 00:08:46,360 Speaker 2: a really short amount of time, so thank you to her. 186 00:08:46,800 --> 00:08:48,800 Speaker 2: She helps us here on the nutrition couch in the 187 00:08:48,800 --> 00:08:51,720 Speaker 2: background enormously, so massive thank you to both of them. 188 00:08:52,400 --> 00:08:52,920 Speaker 1: But moving on. 189 00:08:52,960 --> 00:08:55,280 Speaker 2: Actually, our news item of this week is not unrelated 190 00:08:55,400 --> 00:08:58,200 Speaker 2: because we're constantly scanning the media for what's doing the rounds, 191 00:08:58,200 --> 00:09:00,360 Speaker 2: and there was an article that came up on Morning 192 00:09:00,360 --> 00:09:04,000 Speaker 2: Herald last week with renowned health journalist Sarah Berry had 193 00:09:04,000 --> 00:09:08,520 Speaker 2: pendit about the use of creating in women and muscle 194 00:09:08,840 --> 00:09:11,400 Speaker 2: preserving muscle mass, particularly as they get older. And I 195 00:09:11,400 --> 00:09:12,840 Speaker 2: can't remember if you sent it to me or I 196 00:09:12,880 --> 00:09:14,439 Speaker 2: sent it to you and you said, oh, yeah, I've 197 00:09:14,480 --> 00:09:17,800 Speaker 2: heard of this before. So creation is a supplement that 198 00:09:17,840 --> 00:09:21,120 Speaker 2: we've used in sports nutrition for many years, knowing that 199 00:09:21,160 --> 00:09:24,240 Speaker 2: when it comes to sprint type athletes, creating helps the 200 00:09:24,320 --> 00:09:27,920 Speaker 2: muscle sell regenerate energy quickly, so it can enhance performance 201 00:09:27,960 --> 00:09:30,160 Speaker 2: in sprint type events. So people like one hundred meters 202 00:09:30,160 --> 00:09:33,320 Speaker 2: sprinters and swimmers will often use creatan to optimize performance, 203 00:09:33,760 --> 00:09:36,120 Speaker 2: even soccer players who need to do short bursts of 204 00:09:36,200 --> 00:09:37,520 Speaker 2: high intensity exercise. 205 00:09:38,280 --> 00:09:39,360 Speaker 1: And also we use it. 206 00:09:39,280 --> 00:09:41,480 Speaker 2: In the gym, so a lot of my teenage athletes 207 00:09:41,520 --> 00:09:44,680 Speaker 2: in the past or elite level rugby players rugby league 208 00:09:44,920 --> 00:09:49,240 Speaker 2: will use Creatan to improve their muscles recovery when muscle 209 00:09:49,280 --> 00:09:52,560 Speaker 2: when weight training, so they can recover more efficiently and 210 00:09:52,600 --> 00:09:56,880 Speaker 2: basically lift heavier for longer, get stronger, gain muscle weight. Now, traditionally, 211 00:09:56,880 --> 00:10:00,000 Speaker 2: when we've given Creating as a sports specific supplement you 212 00:10:00,280 --> 00:10:02,959 Speaker 2: we used to load the muscle and then maintain a dose, 213 00:10:03,400 --> 00:10:05,080 Speaker 2: and we used to do six weeks on of Creating 214 00:10:05,120 --> 00:10:07,079 Speaker 2: six weeks off because it does story in the body 215 00:10:07,080 --> 00:10:09,960 Speaker 2: and can cause kidney damage if you don't cycle. Now, 216 00:10:10,440 --> 00:10:13,760 Speaker 2: that has been used for many years as a sports 217 00:10:13,800 --> 00:10:18,640 Speaker 2: specific prescription, but the latest evidence is really looking at 218 00:10:18,640 --> 00:10:21,880 Speaker 2: it for use in postmenopause with women, because we know 219 00:10:21,960 --> 00:10:25,240 Speaker 2: that one of the biggest issues metabolically in those ages 220 00:10:25,280 --> 00:10:27,560 Speaker 2: of forties and beyond is we lose muscle mass. And 221 00:10:27,800 --> 00:10:31,040 Speaker 2: we lose muscle mass physiologically just naturally as we get older, 222 00:10:31,360 --> 00:10:33,240 Speaker 2: but also a lot of us are now sitting down 223 00:10:33,320 --> 00:10:35,440 Speaker 2: a lot more and we're not actively lifting weights and 224 00:10:35,480 --> 00:10:39,200 Speaker 2: doing resistance training. Now, muscle mass is the metabolically active tissue. 225 00:10:39,200 --> 00:10:41,360 Speaker 2: It burns calories. So the less muscle mass you have, 226 00:10:41,679 --> 00:10:43,360 Speaker 2: not only does it have a profound effect on how 227 00:10:43,400 --> 00:10:45,960 Speaker 2: strong your body is and how agile is we get older. 228 00:10:46,320 --> 00:10:48,880 Speaker 2: But of course it preserves metabolism. So if you're losing 229 00:10:48,920 --> 00:10:51,160 Speaker 2: muscle mass over the years, you basically need to eat 230 00:10:51,240 --> 00:10:53,640 Speaker 2: less and less, which is an ideal for those of 231 00:10:53,720 --> 00:10:55,679 Speaker 2: us who like to eat more and more. So maintaining 232 00:10:55,760 --> 00:10:58,280 Speaker 2: muscle mass is one of the best, most proactive things 233 00:10:58,320 --> 00:11:00,559 Speaker 2: we can do to preserve metabolism as we get older 234 00:11:00,600 --> 00:11:02,520 Speaker 2: and keep our bodies fit and strong and agile for 235 00:11:02,559 --> 00:11:06,439 Speaker 2: as long as possible. So the growing evidence out there 236 00:11:06,679 --> 00:11:11,680 Speaker 2: is that creating can be particularly effective in preserving strength 237 00:11:11,720 --> 00:11:15,840 Speaker 2: in women and supporting muscle mass in particularly those postmenopausal 238 00:11:15,920 --> 00:11:18,959 Speaker 2: years when estrogen levels are much lower, and again it's 239 00:11:19,000 --> 00:11:21,160 Speaker 2: easier to gain abdominal fat around the middle and lose 240 00:11:21,200 --> 00:11:24,160 Speaker 2: muscle mass. We don't have a protocol because I just 241 00:11:24,200 --> 00:11:26,319 Speaker 2: said to Liam before we hopped on today, how do 242 00:11:26,400 --> 00:11:29,000 Speaker 2: you cycle it? Because my understanding of creation has always 243 00:11:29,040 --> 00:11:30,800 Speaker 2: been that you have to have a wash out period. 244 00:11:31,240 --> 00:11:32,920 Speaker 2: We're not sure of that, so we want to be 245 00:11:33,000 --> 00:11:35,880 Speaker 2: very clear. This is early research, but if you do 246 00:11:36,000 --> 00:11:39,000 Speaker 2: have an interest in gaining muscle tissue, you're actively working 247 00:11:39,000 --> 00:11:41,840 Speaker 2: out in the gym, you work with an exercise physiologist, 248 00:11:41,840 --> 00:11:44,240 Speaker 2: a personal trainer. It isn't a bad idea to get 249 00:11:44,240 --> 00:11:46,680 Speaker 2: an opinion of a sports dietitian or keep your eyes 250 00:11:46,679 --> 00:11:49,839 Speaker 2: out for that, because certainly in the past we've also 251 00:11:49,960 --> 00:11:52,760 Speaker 2: used some things like amino acids and even creating for 252 00:11:52,840 --> 00:11:55,760 Speaker 2: brained injury patients in recovery. And I think we're going 253 00:11:55,800 --> 00:11:58,280 Speaker 2: to hear a lot more in this space about proactive 254 00:11:58,280 --> 00:12:01,880 Speaker 2: ways that busy women can and optimize muscle mass. And 255 00:12:01,920 --> 00:12:04,640 Speaker 2: I think, yeah, there'll be growing evidence around creatings. So 256 00:12:04,679 --> 00:12:07,080 Speaker 2: we don't want to give a prescription for that, but 257 00:12:08,040 --> 00:12:10,400 Speaker 2: it's something to certainly pay attention to. And there's some 258 00:12:11,000 --> 00:12:14,160 Speaker 2: murmurings around about whether we will to use it as 259 00:12:14,160 --> 00:12:16,559 Speaker 2: a supplement for women in their postmenopause or years. 260 00:12:16,760 --> 00:12:19,120 Speaker 1: Yeah. Absolutely, And what we know from creatine is, as 261 00:12:19,120 --> 00:12:22,480 Speaker 1: you mentioned, it's very popular within our athletes now. Traditionally 262 00:12:22,600 --> 00:12:25,200 Speaker 1: I have used it a little bit for particularly my 263 00:12:25,360 --> 00:12:28,120 Speaker 1: vegan or plant based ladies who are looking to gain 264 00:12:28,200 --> 00:12:30,480 Speaker 1: strength and gain muscle because what we know that you 265 00:12:30,520 --> 00:12:34,160 Speaker 1: can eat enough creatine. Absolutely, creatine is mostly it's found 266 00:12:34,200 --> 00:12:36,679 Speaker 1: in animal based products. So we're talking about milk, we're 267 00:12:36,679 --> 00:12:39,400 Speaker 1: talking about fish, we're talking about red meats and white meats, 268 00:12:39,400 --> 00:12:41,960 Speaker 1: like chicken as well. So if you are somebody following 269 00:12:41,960 --> 00:12:44,959 Speaker 1: a plant based diet, it is very very very difficult 270 00:12:45,040 --> 00:12:47,880 Speaker 1: to get in enough creatine, and particularly is women. We 271 00:12:47,920 --> 00:12:50,679 Speaker 1: don't eat anywhere near as much meat or protein is 272 00:12:50,720 --> 00:12:53,240 Speaker 1: what males do. So I find that it's generally the 273 00:12:53,280 --> 00:12:56,000 Speaker 1: males that are taking creatine supplements, but it's actually the 274 00:12:56,040 --> 00:12:58,880 Speaker 1: females that will benefit the most from it, and particularly 275 00:12:58,880 --> 00:13:02,280 Speaker 1: if you're following more of a plant based lifestyle as well. Now, 276 00:13:02,600 --> 00:13:04,760 Speaker 1: the research is really interesting, as you mentioned, because a 277 00:13:04,760 --> 00:13:06,920 Speaker 1: lot of the times the protocols are either a big 278 00:13:06,960 --> 00:13:10,440 Speaker 1: loading dose or you can actually take it for just 279 00:13:10,480 --> 00:13:14,240 Speaker 1: a smaller amount regularly and consistently. My happy David takes 280 00:13:14,280 --> 00:13:16,199 Speaker 1: it and he takes just a small amount a couple 281 00:13:16,240 --> 00:13:18,560 Speaker 1: of grams every day or when he remembers. But you 282 00:13:18,559 --> 00:13:20,360 Speaker 1: can also do the big loading dose for I think 283 00:13:20,400 --> 00:13:22,640 Speaker 1: it's from memory across about three to five days, where 284 00:13:22,679 --> 00:13:25,200 Speaker 1: you take a much larger amount, but then you don't 285 00:13:25,240 --> 00:13:27,959 Speaker 1: need to take it regularly or consistently long term as well. 286 00:13:28,080 --> 00:13:29,800 Speaker 1: And the big thing with creatine is as well, it 287 00:13:29,840 --> 00:13:31,600 Speaker 1: tends to hold a little bit of water weight on 288 00:13:31,640 --> 00:13:33,800 Speaker 1: you as well, So if you really sort of like 289 00:13:33,840 --> 00:13:36,400 Speaker 1: obsessed with the scale or weighing yourself regularly. Just be 290 00:13:36,520 --> 00:13:39,160 Speaker 1: mindful of that your weight will go up, but it'll 291 00:13:39,160 --> 00:13:41,559 Speaker 1: just be your body retaining that little bit more fluid 292 00:13:41,600 --> 00:13:44,839 Speaker 1: as well. So I think it's a really interesting emerging area. 293 00:13:44,880 --> 00:13:47,040 Speaker 1: And like you mentioned, as we get older, we tend 294 00:13:47,120 --> 00:13:49,040 Speaker 1: to lose muscle mass. But I think the other thing 295 00:13:49,080 --> 00:13:51,520 Speaker 1: and why potentially it may be helpful in you know, 296 00:13:51,679 --> 00:13:54,040 Speaker 1: women fifty plus as well, is they tend to eat 297 00:13:54,080 --> 00:13:57,160 Speaker 1: less protein. Like as we get older, our appetite drops down, 298 00:13:57,200 --> 00:14:00,480 Speaker 1: our taste buds drop off. And I'm talking you know, seventies, eighties, nineties, 299 00:14:00,520 --> 00:14:03,080 Speaker 1: not really fifties. But I know from doing a lot 300 00:14:03,080 --> 00:14:05,920 Speaker 1: of work within the hospital system and with malnutrition, it's 301 00:14:05,920 --> 00:14:08,920 Speaker 1: potentially a supplement that could benefit the elderly as well, 302 00:14:08,960 --> 00:14:11,000 Speaker 1: just because they go towards more of a tea and 303 00:14:11,040 --> 00:14:13,680 Speaker 1: toast diet, although I have like a coppersuit for dinner, Like, 304 00:14:13,720 --> 00:14:16,959 Speaker 1: their protein amounts that they actually get in are so low. 305 00:14:17,320 --> 00:14:20,160 Speaker 1: Plus also functionally that they've decreased a lot of them 306 00:14:20,200 --> 00:14:22,280 Speaker 1: amount narration, and a lot of them aren't actually doing 307 00:14:22,600 --> 00:14:25,920 Speaker 1: any exercise, let alone the resistance based training that we 308 00:14:25,960 --> 00:14:27,840 Speaker 1: want to support their muscle mass, so I think it's 309 00:14:27,880 --> 00:14:30,320 Speaker 1: a huge growth area, but like we said, we don't 310 00:14:30,360 --> 00:14:33,200 Speaker 1: have the exact protocol to recommend an exact amount for now, 311 00:14:33,240 --> 00:14:35,400 Speaker 1: so it's sort of like a watch this space. And 312 00:14:35,440 --> 00:14:37,560 Speaker 1: if you are interested in you're a female, and particularly 313 00:14:37,560 --> 00:14:39,360 Speaker 1: if you are taking more of a plant based diet, 314 00:14:39,520 --> 00:14:42,320 Speaker 1: I would absolutely suggest linking up with a sports dietician 315 00:14:42,600 --> 00:14:44,560 Speaker 1: to really get you on the right amount or the 316 00:14:44,640 --> 00:14:48,240 Speaker 1: right dos or protocol to benefit you long term as well. 317 00:14:48,840 --> 00:14:50,840 Speaker 1: And then SUSI that brings us to our last section, 318 00:14:50,920 --> 00:14:53,520 Speaker 1: which we wanted to talk about some popular diets. We're 319 00:14:53,520 --> 00:14:55,440 Speaker 1: not going to name them, but you know, there's a 320 00:14:55,440 --> 00:14:58,520 Speaker 1: lot of very restrictive diets, and our listening question was 321 00:14:58,560 --> 00:15:01,440 Speaker 1: really around why do these diets work or why do 322 00:15:01,520 --> 00:15:03,520 Speaker 1: they not work? And I think, like anything, if you're 323 00:15:03,520 --> 00:15:06,120 Speaker 1: going to be one hundred percent strict, most diets will work. 324 00:15:06,320 --> 00:15:08,440 Speaker 1: But it's when they don't work that is a problem, 325 00:15:08,480 --> 00:15:11,239 Speaker 1: when you fall off them because they are actually so restrictive. 326 00:15:11,520 --> 00:15:13,240 Speaker 1: Like I did a call with a lady this morning 327 00:15:13,240 --> 00:15:14,960 Speaker 1: and she was saying to me she was exploring the 328 00:15:14,960 --> 00:15:17,360 Speaker 1: possibility of joining my coaching service, and I was saying 329 00:15:17,360 --> 00:15:19,320 Speaker 1: to her, like, tell me about your background on your past, 330 00:15:19,360 --> 00:15:21,640 Speaker 1: and she said, look, I've tried every diet. The only 331 00:15:21,720 --> 00:15:23,720 Speaker 1: one that actually worked for me was I quit sugar. 332 00:15:23,880 --> 00:15:26,280 Speaker 1: And she said, I stuck to it religiously. I lost 333 00:15:26,280 --> 00:15:28,160 Speaker 1: all this weight and it was excellent. And I said, well, 334 00:15:28,320 --> 00:15:30,400 Speaker 1: I'm going to challenge you because I would say that 335 00:15:30,400 --> 00:15:32,640 Speaker 1: that wasn't successful. If you've now fallen off the wagon, 336 00:15:32,680 --> 00:15:35,360 Speaker 1: you're not putting sugar anymore, you've regained the ten killers 337 00:15:35,360 --> 00:15:37,120 Speaker 1: that you're lost. I would actually say that that was 338 00:15:37,160 --> 00:15:40,240 Speaker 1: another unsuccessful diet. And she was quite for a moment 339 00:15:40,240 --> 00:15:43,360 Speaker 1: and she was like, yeah, you're right actually, And so 340 00:15:43,480 --> 00:15:46,040 Speaker 1: for me, a successful diet is something that you can 341 00:15:46,080 --> 00:15:48,440 Speaker 1: do long term. And a lot of these popular diets 342 00:15:48,440 --> 00:15:51,960 Speaker 1: are so restrictive, but people think they're successful because I 343 00:15:52,080 --> 00:15:55,360 Speaker 1: lose five, ten, twenty plus kilos, But if when you 344 00:15:55,440 --> 00:15:57,520 Speaker 1: come off the diet, if the weight comes back on again, 345 00:15:57,600 --> 00:16:00,280 Speaker 1: to me, that's not actually success long term. I know 346 00:16:00,280 --> 00:16:03,080 Speaker 1: that you feel very strongly like I do around these 347 00:16:03,080 --> 00:16:05,400 Speaker 1: restrictive diets as well, because although you might find them 348 00:16:05,400 --> 00:16:07,880 Speaker 1: successful in the short term, you don't actually maintain their 349 00:16:07,880 --> 00:16:08,880 Speaker 1: results long term. 350 00:16:08,920 --> 00:16:11,360 Speaker 2: Absolutely. You know, they do the diet rounds, they tend 351 00:16:11,400 --> 00:16:13,160 Speaker 2: to be on the best seller list. You know, I 352 00:16:13,240 --> 00:16:16,040 Speaker 2: had a client doing an eight hundred calorie diet. Some 353 00:16:16,120 --> 00:16:18,720 Speaker 2: will do, you know, lose ten kilos in ten weeks. 354 00:16:19,080 --> 00:16:21,240 Speaker 2: But the actual question that I had had from a 355 00:16:21,240 --> 00:16:24,560 Speaker 2: few of my clients were I've bought those diets as well, 356 00:16:24,600 --> 00:16:26,080 Speaker 2: but they didn't work for me. You know, I see 357 00:16:26,080 --> 00:16:28,880 Speaker 2: all these success stories online, but I got no weight loss. 358 00:16:28,880 --> 00:16:31,000 Speaker 2: And what I just wanted to specifically mention in that 359 00:16:31,080 --> 00:16:34,240 Speaker 2: context was because I think there's two scenarios. There's a 360 00:16:34,240 --> 00:16:36,320 Speaker 2: scenario where they lose on them but then put it 361 00:16:36,320 --> 00:16:39,160 Speaker 2: all back on again, which is an issue metabolically because 362 00:16:39,200 --> 00:16:41,120 Speaker 2: we know they've probably lost muscle mass and it makes 363 00:16:41,120 --> 00:16:43,920 Speaker 2: it harder each time. So that's the issue. It's actually 364 00:16:43,920 --> 00:16:47,000 Speaker 2: not successful because it's not sustainable. But for me, the 365 00:16:47,080 --> 00:16:49,440 Speaker 2: other issue, or what I see and I specifically see 366 00:16:49,440 --> 00:16:52,160 Speaker 2: with or with a client recently, was that she said 367 00:16:52,160 --> 00:16:54,080 Speaker 2: I bought them and it just didn't work for me, 368 00:16:54,240 --> 00:16:56,720 Speaker 2: and why was that? And I said, well, what happens 369 00:16:56,840 --> 00:17:01,320 Speaker 2: is if you have any degree of metap dysfunction, so 370 00:17:01,440 --> 00:17:04,960 Speaker 2: for example, you may have instrong resistance if you start 371 00:17:05,000 --> 00:17:07,800 Speaker 2: to play around with calories. So for example, an eight 372 00:17:07,880 --> 00:17:11,720 Speaker 2: hundred calorie which was grossly inadequate. And then also exercise, 373 00:17:11,920 --> 00:17:16,480 Speaker 2: that disparity between calories and calories at is just too great, 374 00:17:16,840 --> 00:17:19,000 Speaker 2: or if you have inshaun resistance, it will just be 375 00:17:19,119 --> 00:17:22,560 Speaker 2: making it worse the lower the carbohydrate comes. So you 376 00:17:22,640 --> 00:17:24,399 Speaker 2: might get a kill or two initially, and then it 377 00:17:24,440 --> 00:17:26,680 Speaker 2: doesn't work. And what that tells me, Leanne, is that 378 00:17:26,720 --> 00:17:31,200 Speaker 2: those diets are not programming the body to burn more efficiently, 379 00:17:31,640 --> 00:17:34,800 Speaker 2: they're basically starving the muscle. And so if you've had 380 00:17:34,840 --> 00:17:37,920 Speaker 2: a history of diets or been a chronic overexerciser and 381 00:17:38,080 --> 00:17:41,320 Speaker 2: under eater, certainly in both of those examples of that 382 00:17:41,400 --> 00:17:44,560 Speaker 2: kind of very restricted calorie intake, it will make that 383 00:17:44,600 --> 00:17:47,960 Speaker 2: metabolic inefficiency even worse, which is why it doesn't work 384 00:17:48,000 --> 00:17:50,080 Speaker 2: for you at all. And then, of course, as you 385 00:17:50,119 --> 00:17:51,760 Speaker 2: and I know, we've got massive work to do to 386 00:17:51,800 --> 00:17:54,159 Speaker 2: rehab that muscle, to teach it to burn to again 387 00:17:54,520 --> 00:17:56,879 Speaker 2: because it's been starved for so long. So I've spoken 388 00:17:56,920 --> 00:17:58,800 Speaker 2: before about how I have such a disdain for eight 389 00:17:58,840 --> 00:18:02,400 Speaker 2: hundred calorie diets in general, and sure they may work initially, 390 00:18:02,440 --> 00:18:04,080 Speaker 2: but for most of the women I now see in 391 00:18:04,119 --> 00:18:06,720 Speaker 2: their forties and fifties, they often don't work at all 392 00:18:07,000 --> 00:18:09,720 Speaker 2: because the body's been so used to extreme restriction, so 393 00:18:09,800 --> 00:18:12,359 Speaker 2: that is usually the reason they may not work for 394 00:18:12,400 --> 00:18:15,119 Speaker 2: you and may work for other people. And usually the 395 00:18:15,160 --> 00:18:17,080 Speaker 2: older you get, the more diets you've done, the harder 396 00:18:17,160 --> 00:18:19,720 Speaker 2: it becomes. So I've always suddenly and if it sounds 397 00:18:19,720 --> 00:18:22,480 Speaker 2: too good to be true, it probably is. And there's 398 00:18:22,520 --> 00:18:25,080 Speaker 2: no quick and easy solution. It's about teaching the body 399 00:18:25,080 --> 00:18:27,720 Speaker 2: to burn more efficiently and developing a style of eating 400 00:18:27,760 --> 00:18:30,639 Speaker 2: that's sustainable for you long term. And if it is 401 00:18:31,040 --> 00:18:32,840 Speaker 2: requiring you to be so strict on a diet that 402 00:18:32,880 --> 00:18:34,600 Speaker 2: you can't eat normal food, you know. I heard one 403 00:18:34,600 --> 00:18:37,560 Speaker 2: of the diets required the client to get protein powder 404 00:18:38,200 --> 00:18:41,399 Speaker 2: and water and berries and mix it and that was 405 00:18:41,440 --> 00:18:44,040 Speaker 2: the meal. And I was like, God, you'd have to 406 00:18:44,080 --> 00:18:46,439 Speaker 2: really want to be skinny to eat like that. I 407 00:18:46,440 --> 00:18:48,760 Speaker 2: could think of nothing worse. So I think it's a 408 00:18:48,760 --> 00:18:50,680 Speaker 2: little bit of that too. You've got to actually enjoy 409 00:18:50,720 --> 00:18:53,960 Speaker 2: your food, and there's nothing wrong with enjoying whole, good 410 00:18:54,040 --> 00:18:57,239 Speaker 2: quality food. You don't shouldn't have to eat like that 411 00:18:57,520 --> 00:18:59,200 Speaker 2: to lose weight. You can certainly do it, perhaps a 412 00:18:59,240 --> 00:19:02,120 Speaker 2: little bit slower, but in a sustainable way. Without having 413 00:19:02,119 --> 00:19:04,399 Speaker 2: to eat powdered protein and some berries in water. 414 00:19:04,880 --> 00:19:07,679 Speaker 1: Absolutely kind I had last week. Previously, I'd worked with 415 00:19:07,680 --> 00:19:10,119 Speaker 1: a PT who said that she had to eat beef mints, 416 00:19:10,200 --> 00:19:12,640 Speaker 1: spinach and walnuts for breakfast and that was in himnal 417 00:19:12,720 --> 00:19:14,680 Speaker 1: plant and I was like, oh God, I just want 418 00:19:14,680 --> 00:19:16,199 Speaker 1: to bath if I had to eat beef mints and 419 00:19:16,240 --> 00:19:19,639 Speaker 1: walnuts for breakfast and with spinach every morning. Anyway, So 420 00:19:19,920 --> 00:19:21,919 Speaker 1: do it, do it well, do it sustainable, and make 421 00:19:21,920 --> 00:19:24,199 Speaker 1: sure it lasts. So that brings us to the end 422 00:19:24,280 --> 00:19:26,159 Speaker 1: of the Nutrition Gatch for another week. We would love 423 00:19:26,200 --> 00:19:28,439 Speaker 1: if you guys could subscribe to the podcast, leave us 424 00:19:28,440 --> 00:19:31,000 Speaker 1: a positive review in the Purple Apple podcasts app and 425 00:19:31,040 --> 00:19:33,000 Speaker 1: don't forget to check out our website, which is the 426 00:19:33,160 --> 00:19:36,640 Speaker 1: nutritioncouch dot com. Head to the product pages and you'll 427 00:19:36,680 --> 00:19:39,199 Speaker 1: find all of our wonderful resources there to help you 428 00:19:39,240 --> 00:19:43,320 Speaker 1: live a healthy, sustainable and balance lifestyle long term. Have 429 00:19:43,400 --> 00:19:45,159 Speaker 1: a great week everyone, Thanks for listening.