WEBVTT - Thriving Through Perimenopause. Should You be Taking Creatine? Why Strict Diets Don't Work Longterm. 0:00:00.600 --> 0:00:03.400 Are you in your late thirties, forties, or maybe even fifties. 0:00:03.720 --> 0:00:06.800 If you are, chances are you've heard of Perry the 0:00:06.920 --> 0:00:09.879 ten or so years prior to metopause in which hormonal 0:00:09.960 --> 0:00:14.080 changes can play absolute havoc on your body, on your sleep, 0:00:14.120 --> 0:00:17.280 and on your mood. So today we are very excited 0:00:17.320 --> 0:00:20.360 to share that Nutrition Couch has got you covered with 0:00:20.480 --> 0:00:24.000 our latest ebook release called The Perry Plan, and today 0:00:24.040 --> 0:00:26.680 we share what it is and why this research can 0:00:26.720 --> 0:00:30.440 help you thrive through your Perie years. Hi, I'm Leanne 0:00:30.440 --> 0:00:32.880 Will and I'm Davie Barrow and every week we keep 0:00:32.920 --> 0:00:35.120 you up to date with our bi weekly podcast, The 0:00:35.200 --> 0:00:37.600 Nutrition Couch, which gives you everything that you need to 0:00:37.640 --> 0:00:40.440 know in the world of nutrition and health. So as 0:00:40.440 --> 0:00:43.360 well as Perry, today we chat about a supplement called 0:00:43.440 --> 0:00:46.640 creatine and why this might be interesting for women's health. 0:00:46.800 --> 0:00:49.680 And our listener question is all about strict diets and 0:00:49.760 --> 0:00:54.960 specifically why do they or do they not always work out? So, Susie, 0:00:55.000 --> 0:00:57.680 the Peri chat is a very interesting one because a 0:00:57.680 --> 0:00:59.840 lot of ladies, I mean, it's not something even as 0:00:59.840 --> 0:01:02.520 I went through a UNI ten plus years ago now, 0:01:02.600 --> 0:01:05.000 it was never even mentioned, like they never even mentioned 0:01:05.000 --> 0:01:08.880 perimenopause or they mentioned menopause equals HRT equals that's all 0:01:08.920 --> 0:01:11.000 you need to know. So it's definitely an area that 0:01:11.040 --> 0:01:14.000 even as dietitians we absolutely need to upskill in. There 0:01:14.040 --> 0:01:16.360 is a little bit more noise and chatter online recently. 0:01:16.400 --> 0:01:19.000 We're is great, but it's still a very misunderstand area 0:01:19.040 --> 0:01:21.119 and a lot of ladies until they knee deep into 0:01:21.160 --> 0:01:23.560 perial into those menopause all years where they've got the 0:01:23.600 --> 0:01:27.759 abdominal fat, the mood changes, the energy levels change, then 0:01:27.800 --> 0:01:30.160 they go, oh, hold on, something's not right here. So 0:01:30.480 --> 0:01:32.760 we wanted to have a great discussion about the science 0:01:32.800 --> 0:01:35.560 behind Perry and why our new e book, The Perry 0:01:35.600 --> 0:01:37.960 Plan can help so many of our listeners out today. 0:01:38.040 --> 0:01:39.600 So I'm going to pass over to you because this 0:01:39.680 --> 0:01:42.880 is absolutely your area of expertise one hundred percent. 0:01:42.880 --> 0:01:44.760 And I think it was when a few of the 0:01:44.840 --> 0:01:48.440 female led media themselves were in their forties and going 0:01:48.480 --> 0:01:50.880 through these changes that they were like, what is going 0:01:50.880 --> 0:01:52.480 on and why have we not heard about this? So 0:01:52.800 --> 0:01:55.800 Perry technically is the ten or so years prior to menopause, 0:01:55.800 --> 0:01:59.040 which is actually the last menstrual period, so juditional, we 0:01:59.120 --> 0:02:02.080 only spoke about metapause, when actually that's a very distinct 0:02:02.120 --> 0:02:04.680 point in time. It's more so those ten or so 0:02:04.840 --> 0:02:08.400 prior years in which there's significant hormonal shoes. Basically as 0:02:08.440 --> 0:02:11.120 the body gets ready to stop reproducing. 0:02:10.600 --> 0:02:12.000 An estrogen levels drop. 0:02:12.440 --> 0:02:14.799 Now, the reason it's so relevant is that has such 0:02:14.880 --> 0:02:17.640 profound impact on our body composition and in particular, our 0:02:17.720 --> 0:02:21.240 metabolism because lean estrogen is highly protective of weight gun 0:02:21.320 --> 0:02:25.120 and potentially particularly centrally, which is why women in their 0:02:25.240 --> 0:02:28.359 late thirties, even forties and fifties will notice a thickening 0:02:28.520 --> 0:02:31.240 around their waste area and gaining weight in places they 0:02:31.240 --> 0:02:33.480 never had previously when they hadn't had to work so 0:02:33.560 --> 0:02:35.520 hard at their weight, and all of a sudden, you know, 0:02:35.560 --> 0:02:38.080 they're five ten, fifteen, twenty kilos heavy, and they're like, 0:02:38.160 --> 0:02:41.040 what is going on? I haven't really changed my lifestyle 0:02:41.120 --> 0:02:44.720 so significantly. So certainly there hasn't been a huge amount 0:02:44.760 --> 0:02:48.000 of specific information. There's a number of sort of podcasts 0:02:48.040 --> 0:02:51.000 and media personalities speaking about it, but certainly they're not 0:02:51.040 --> 0:02:54.080 giving the dietary specification and evidence space that we would 0:02:54.080 --> 0:02:57.400 want people to be getting in terms of looking after 0:02:57.400 --> 0:02:59.640 their metabolism as we go into those years, and I 0:02:59.639 --> 0:03:02.560 think there's also, like anything, you know, traditionally, you know, 0:03:02.600 --> 0:03:05.320 going back thirty forty fifty years, most of the medical 0:03:05.320 --> 0:03:07.720 profession was driven by males, so probably they didn't have 0:03:07.760 --> 0:03:10.240 an overall huge interest in these years of a woman's 0:03:10.240 --> 0:03:13.239 life and optimizing health and well being, whereas now there's 0:03:13.280 --> 0:03:15.920 a much higher contingent of females who are interested in 0:03:15.960 --> 0:03:19.280 this area. But also as we live longer lives, you know, 0:03:19.360 --> 0:03:22.799 really looking to age positively, because you know, it's one 0:03:22.840 --> 0:03:25.840 thing to be, you know, fifty sixty retired carrying a 0:03:25.880 --> 0:03:28.200 bit of weight, whereas if people are now living to 0:03:28.320 --> 0:03:30.720 eighty ninety, you certainly don't want to be twenty thirty 0:03:30.800 --> 0:03:34.480 kilos heavier in those years because you haven't proactively taken 0:03:34.520 --> 0:03:37.040 control of those hormones. So the first thing I would 0:03:37.040 --> 0:03:39.440 say is that if you are in your late thirties 0:03:39.480 --> 0:03:41.880 forties and have noticed that there's been a bit of 0:03:41.880 --> 0:03:45.360 a change in your cycle, they're getting heavier, they're not 0:03:45.400 --> 0:03:48.560 as regular, but certainly if you're starting to feel not great, 0:03:48.600 --> 0:03:54.000 you're chronically tired, fatigued, you are moody, getting night sweats, 0:03:54.040 --> 0:03:56.280 not sleeping well, your skins, it's she these are all 0:03:56.320 --> 0:03:59.000 signs that you could be in those pairy changes. And 0:03:59.160 --> 0:04:00.560 to give you an idea of why you have to 0:04:00.600 --> 0:04:03.000 really seek out a medical professional who is skilled in 0:04:03.000 --> 0:04:06.560 this area. I myself went and had some bloods done 0:04:07.040 --> 0:04:09.440 because I usually have low iron stores and I thought, 0:04:09.480 --> 0:04:11.880 I'm really tired, like it has to be low iron. 0:04:12.280 --> 0:04:14.960 I'm in my mid forties and my mum went through 0:04:15.000 --> 0:04:18.360 menopause mid forties, so obviously there's a strong correlation there. 0:04:19.040 --> 0:04:22.040 And she looked at my bloods, which were actually all normal, 0:04:22.400 --> 0:04:25.159 so there were no stars on my estrogen progesterone levels. 0:04:25.240 --> 0:04:27.360 And the GP looked and she said, oh, no, you're 0:04:27.360 --> 0:04:29.400 not tired because you're iron slow. You're tired because you're 0:04:29.560 --> 0:04:32.560 estrogen's low. And I said, it hasn't come up, and 0:04:32.600 --> 0:04:35.360 she said it's still relatively low. So you really have 0:04:35.480 --> 0:04:39.360 to find a health professional, whether it's a female GP, 0:04:39.640 --> 0:04:42.680 whether it's an a endocrinologist, whether it's a gynecologist who 0:04:42.720 --> 0:04:46.200 has an interest in positive aging and is not just 0:04:46.279 --> 0:04:50.080 interested in ticking the box on menopause and really understands 0:04:50.120 --> 0:04:52.680 that a gradual decline in estrogen will have a profound 0:04:52.680 --> 0:04:55.080 effect on how you feel because a big part of 0:04:55.120 --> 0:04:58.800 this is managing it closely with the doctors to make 0:04:58.800 --> 0:05:01.680 sure that you optimize homoe levels, that you have the 0:05:01.760 --> 0:05:03.880 right management and treatment of some of the symptoms, in 0:05:03.880 --> 0:05:06.800 particular the hot sweats and the poor sleep which affects 0:05:06.800 --> 0:05:10.039 so many of us, and profound mood changes. And hence 0:05:10.240 --> 0:05:12.000 was why I wrote the Pery Plan. You know, I 0:05:12.000 --> 0:05:13.839 had been wanting to get this book published for over 0:05:13.880 --> 0:05:17.400 twelve months. It was so difficult to even get someone interested, 0:05:17.440 --> 0:05:18.680 And in the end I said to you, I'm just 0:05:18.680 --> 0:05:20.800 going to do it as an ebook because the women 0:05:20.839 --> 0:05:23.800 that I'm working with want this information now. And it's 0:05:24.080 --> 0:05:27.240 just as much about proactively avoiding weight gain as it 0:05:27.360 --> 0:05:30.480 is in managing perry and also getting weight off if 0:05:30.480 --> 0:05:32.719 you have gained it. So certainly for anyone even in 0:05:32.760 --> 0:05:35.839 your late thirties, you finish having kids and you're really 0:05:35.880 --> 0:05:38.800 looking to age well and keeping control of your weight 0:05:39.200 --> 0:05:42.360 and want to prevent that creep. It's really written and 0:05:42.440 --> 0:05:45.240 given a background on what is perry, What are these 0:05:45.240 --> 0:05:48.200 hormonal changes? How can you take control? What is the 0:05:48.200 --> 0:05:51.360 best way to eat? Because what we are learning is 0:05:51.360 --> 0:05:55.840 that that entire peri menopausal state is basically a period 0:05:55.839 --> 0:05:58.719 of chronic information for a number of our body systems, 0:05:58.760 --> 0:06:01.120 which is why women are tired. It's just why we 0:06:01.160 --> 0:06:04.200 start to have issues with blood glucose regulation in cholesterol. 0:06:04.480 --> 0:06:07.760 It's all tied in and there's so many different things 0:06:07.800 --> 0:06:09.919 you can do from a diet perspective, which isn't just 0:06:09.960 --> 0:06:12.919 about weight loss, but it is about optimizing things like 0:06:13.000 --> 0:06:16.640 your bone health, your mood, your inflammation in the body, 0:06:16.760 --> 0:06:19.240 your sleep. So that's what we've covered in the plan. 0:06:19.640 --> 0:06:22.000 You know, Leanne, you and I are dieticians. We're never 0:06:22.040 --> 0:06:24.160 going to write strict diets because we know that strict 0:06:24.200 --> 0:06:26.880 restrictive diets don't work. This is a lifestyle plan which 0:06:26.920 --> 0:06:29.680 is designed to be implemented for anyone in those years 0:06:30.040 --> 0:06:32.760 who is looking to optimize metabolism as they get a 0:06:32.760 --> 0:06:35.279 little bit older, keep on top of their hormones and 0:06:35.320 --> 0:06:38.760 basically age as positively as possible, which, whether we like 0:06:38.839 --> 0:06:40.760 it or not, does have to do with. 0:06:40.720 --> 0:06:41.440 Our body weight. 0:06:41.520 --> 0:06:45.960 You know, it's not about being skinny and aesthetically you know, 0:06:46.360 --> 0:06:51.040 aspiring to ideals in society. For me, it's about my women, 0:06:51.440 --> 0:06:54.920 my clients feeling good in their body and generally speaking, 0:06:54.920 --> 0:06:56.920 if they're not eating well and they're gaining weight, they 0:06:56.920 --> 0:06:58.560 don't feel good in their body, and that makes it 0:06:58.600 --> 0:07:00.600 really difficult to turn up every day and be their 0:07:00.640 --> 0:07:03.400 best selves. So it's about taking that control back. And 0:07:03.440 --> 0:07:06.520 there's a lot of information about mindset, how to approach 0:07:06.560 --> 0:07:09.760 diet and exercise through these years, and how to create 0:07:09.880 --> 0:07:13.760 a foundation nutritional intake for you that will optimize your 0:07:13.760 --> 0:07:18.160 metabolism keep on top of weight gain, but also your 0:07:18.200 --> 0:07:20.520 health as you go through those years. And I'm really 0:07:20.520 --> 0:07:22.520 happy with it, and I think everyone who's brought it 0:07:22.560 --> 0:07:25.200 so far has found it really helpful. 0:07:25.320 --> 0:07:25.840 So check it out. 0:07:25.880 --> 0:07:29.920 It's on our website at nutritioncouch dot com. And yeah, 0:07:29.920 --> 0:07:32.280 our latest product, the Perry Plan, written by me. 0:07:32.880 --> 0:07:35.320 Absolutely, you're a superstar and it's helped so many ladies. 0:07:35.400 --> 0:07:38.080 The feedback that we're receiving so far as unbelievable. There's 0:07:38.120 --> 0:07:40.360 a reason that there's a bulk of Dartitians buying it, 0:07:40.400 --> 0:07:42.360 there's a reason there's a bulk of pets buying it, 0:07:42.520 --> 0:07:44.520 there's a reason that there's a bulk of doctors buying it. 0:07:44.560 --> 0:07:46.920 We see the emails coming in and we just love 0:07:46.960 --> 0:07:48.880 that we're able to help so many people through our 0:07:48.880 --> 0:07:51.800 podcasts and through our different types of products available online 0:07:51.800 --> 0:07:54.200 as well. So if you head to the nutritioncouch dot com, 0:07:54.280 --> 0:07:56.360 there's a little tube that says our store and in 0:07:56.440 --> 0:07:58.920 there we've got our event recordings from last year. We've 0:07:58.920 --> 0:08:01.640 got our product guard takeaway Guarde and the brand new 0:08:01.680 --> 0:08:04.800 Perry Plan which retails for thirty four ninety nine. It's 0:08:04.800 --> 0:08:08.440 available worldwide, so if you're in America because your dollar 0:08:08.480 --> 0:08:10.640 is so good, it's even cheapla and if you're in 0:08:10.680 --> 0:08:13.440 the UK it's even cheaper because the pound is doing 0:08:13.480 --> 0:08:17.360 really well. So available worldwide. It's not just specific to Australia. 0:08:17.440 --> 0:08:19.600 The recipes are things that you can buy all around 0:08:19.640 --> 0:08:22.360 the world. They're not using certain just Australian products either, 0:08:22.480 --> 0:08:24.440 so go and check it out. It's a real it's 0:08:24.440 --> 0:08:27.680 an absolute game changer, and Susie, you should be very 0:08:27.760 --> 0:08:28.600 very proud. 0:08:28.640 --> 0:08:30.720 I think, and we think a big thank you Sallyanne, 0:08:30.720 --> 0:08:33.320 and particularly David who helps us get all of these 0:08:33.440 --> 0:08:36.719 products up on our website. He works for a very 0:08:36.760 --> 0:08:38.720 low pay rate, hopefull you sort him out the end. 0:08:38.920 --> 0:08:41.200 And of course our beautiful Bronti who helps us with 0:08:41.240 --> 0:08:43.400 all of our content. She has helped me format and 0:08:43.440 --> 0:08:45.640 get the book ready in a really short amount of time, 0:08:45.679 --> 0:08:47.840 So thank you to her. She helps us here on 0:08:47.840 --> 0:08:50.760 the nutrition couch in the background enormously, so massive thank 0:08:50.800 --> 0:08:51.760 you to both of them. 0:08:52.400 --> 0:08:52.920 But moving on. 0:08:53.000 --> 0:08:55.320 Actually, our news item of this week is not unrelated 0:08:55.400 --> 0:08:58.200 because we're constantly scanning the media for what's doing the rounds, 0:08:58.240 --> 0:09:00.079 and there was an article that came up on in 0:09:00.120 --> 0:09:03.720 Morning Herald last week with renowned health journalist Sarah Berry 0:09:03.840 --> 0:09:08.000 had pendit about the use of creating in women and 0:09:08.120 --> 0:09:11.320 muscle preserving muscle mass, particularly as they get older. And 0:09:11.360 --> 0:09:12.760 I can't remember if you sent it to me or 0:09:12.760 --> 0:09:14.240 I sent it to you and you said, oh, yeah, 0:09:14.280 --> 0:09:17.280 I've heard of this before. So creating is a supplement 0:09:17.760 --> 0:09:21.040 that we've used in sports nutrition for many years, knowing 0:09:21.080 --> 0:09:24.199 that when it comes to sprint type athletes, creating helps 0:09:24.200 --> 0:09:27.400 the muscle cell regenerate energy quickly, so it can enhance 0:09:27.440 --> 0:09:29.960 performance in sprint type events. So people like one hundred 0:09:29.960 --> 0:09:33.360 meters sprinters and swimmers will often use creatin to optimize performance, 0:09:33.800 --> 0:09:36.160 even soccer players who need to do short bursts of 0:09:36.200 --> 0:09:37.520 high intensity exercise. 0:09:38.320 --> 0:09:39.320 And also we use it. 0:09:39.320 --> 0:09:41.480 In the gym, so a lot of my teenage athletes 0:09:41.520 --> 0:09:44.720 in the past or elite level rugby players rugby league 0:09:44.920 --> 0:09:49.280 will use Creatan to improve their muscles recovery, when muscle 0:09:49.320 --> 0:09:52.560 when weight training, so they can recover more efficiently and 0:09:52.600 --> 0:09:56.880 basically livet heavier for longer, get stronger, gain muscle weight. Now, traditionally, 0:09:56.880 --> 0:10:00.000 when we've given Creating as a sports specific supplement you 0:10:00.320 --> 0:10:03.000 we used to load the muscle and then maintain a dose, 0:10:03.440 --> 0:10:05.120 and we used to do six weeks on of Creating 0:10:05.160 --> 0:10:07.079 six weeks off because it does store in the body 0:10:07.120 --> 0:10:09.959 and can cause kidney damage if you don't cycle. Now, 0:10:10.480 --> 0:10:13.800 that has been used for many years as a sports 0:10:13.800 --> 0:10:18.640 specific prescription, but the latest evidence is really looking at 0:10:18.679 --> 0:10:22.040 it for use in postmenopausal women because we know that 0:10:22.080 --> 0:10:25.400 one of the biggest issues metabolically in those ages of 0:10:25.480 --> 0:10:27.880 forties and beyond is we lose muscle mass. And we 0:10:27.960 --> 0:10:31.040 lose muscle mass physiologically just naturally as we get older, 0:10:31.400 --> 0:10:33.320 but also a lot of us are now sitting down 0:10:33.360 --> 0:10:35.480 a lot more and we're not actively lifting weights and 0:10:35.520 --> 0:10:39.200 doing resistance training. Now, muscle mass is the metabolically active tissue. 0:10:39.240 --> 0:10:41.360 It burns calories, So the less muscle mass you have, 0:10:41.679 --> 0:10:43.400 not only does it have a profound effect on how 0:10:43.400 --> 0:10:45.960 strong your body is and how agile is we get older. 0:10:46.320 --> 0:10:48.880 But of course it preserves metabolism. So if you're losing 0:10:48.960 --> 0:10:51.200 muscle mass over the years, you basically need to eat 0:10:51.240 --> 0:10:53.840 less and less, which isn't ideal for those of us 0:10:53.840 --> 0:10:56.079 who like to eat more and more. So maintaining muscle 0:10:56.120 --> 0:10:58.440 mass is one of the best, most proactive things we 0:10:58.440 --> 0:11:00.680 can do to preserve metabolism as we get older and 0:11:00.720 --> 0:11:02.679 keep our bodies fitt and strong in agile for as 0:11:02.720 --> 0:11:03.560 long as possible. 0:11:04.000 --> 0:11:05.479 So the growing. 0:11:05.400 --> 0:11:09.840 Evidence out there is that creating can be particularly effective 0:11:10.440 --> 0:11:14.160 in preserving strength in women and supporting muscle mass in 0:11:14.240 --> 0:11:18.440 particularly those postmenopausal years when estrogen levels are much lower, 0:11:18.440 --> 0:11:20.599 and again it's easier to gain abdominal fat around the 0:11:20.640 --> 0:11:23.760 middle and lose muscle mass. We don't have a protocol 0:11:23.800 --> 0:11:25.920 because I just said to Liam before we hopped on today, 0:11:26.040 --> 0:11:28.560 how do you cycle it? Because my understanding your creation 0:11:28.679 --> 0:11:30.200 has always been that you have to have a wash 0:11:30.240 --> 0:11:32.800 out period. We're not sure of that, so we want 0:11:32.800 --> 0:11:35.679 to be very clear. This is early research, but if 0:11:35.720 --> 0:11:38.360 you do have an interest in gaining muscle tissue, you're 0:11:38.360 --> 0:11:40.800 actively working out in the gym, you work with an 0:11:40.800 --> 0:11:44.040 exercise physiologist, a personal trainer. It isn't a bad idea 0:11:44.080 --> 0:11:46.280 to get an opinion of a sports dietitian or keep 0:11:46.280 --> 0:11:49.240 your eyes out for that because certainly in the past 0:11:49.400 --> 0:11:52.240 we've also used some things like amino acids and even 0:11:52.280 --> 0:11:55.480 creating for brain injury patients in recovery. And I think 0:11:55.520 --> 0:11:57.040 we're going to hear a lot more in this space 0:11:57.160 --> 0:12:01.440 about proactive ways that busy women can and optimize muscle mass. 0:12:01.760 --> 0:12:04.400 And I think, yeah, there'll be growing evidence around creating, 0:12:04.559 --> 0:12:06.280 So we don't want to give a prescription for that, 0:12:07.000 --> 0:12:10.360 but it's something to certainly pay attention to. And there's 0:12:10.400 --> 0:12:14.040 some murmurings around about whether we will to use it 0:12:14.040 --> 0:12:16.600 as a supplement for women in their postmatopause or years. 0:12:16.800 --> 0:12:19.160 Yeah. Absolutely, And what we know from creatine is, as 0:12:19.160 --> 0:12:22.520 you mentioned, it's very popular within our athletes now. Traditionally 0:12:22.600 --> 0:12:25.240 I have used it a little bit for particularly my 0:12:25.360 --> 0:12:28.160 vegan or plant based ladies who are looking to gain 0:12:28.200 --> 0:12:30.520 strength and gain muscle because what we know that you 0:12:30.559 --> 0:12:34.240 can eat enough creatine. Absolutely, creatine is mostly it's found 0:12:34.240 --> 0:12:36.679 in animal based products. So we're talking about milk, we're 0:12:36.720 --> 0:12:39.080 talking about fish, we're talking about red meats and white 0:12:39.120 --> 0:12:41.600 meats like chicken as well. So if you are somebody 0:12:41.640 --> 0:12:44.560 following a plant based start, it is very very very 0:12:44.559 --> 0:12:47.720 difficult to get in enough creatine, and particularly is women. 0:12:47.840 --> 0:12:50.560 We don't eat anywhere near as much meat or protein 0:12:50.679 --> 0:12:53.120 is what males do. So I find that it's generally 0:12:53.160 --> 0:12:55.920 the males that are taking creatine supplements, but it's actually 0:12:55.920 --> 0:12:58.280 the females that will benefit the most from it, and 0:12:58.360 --> 0:13:01.240 particularly if you're following more of a plant based lifestyle 0:13:01.280 --> 0:13:04.440 as well. Now the research is really interesting, as you mentioned, 0:13:04.480 --> 0:13:06.560 because a lot of the times the protocols are either 0:13:06.600 --> 0:13:09.439 a big loading dose or you can actually take it 0:13:09.920 --> 0:13:13.520 for just a smaller amount regularly and consistently. My Happy 0:13:13.320 --> 0:13:15.959 David takes it and he takes just a small amount 0:13:15.960 --> 0:13:18.240 a couple of grams every day or when he remembers. 0:13:18.320 --> 0:13:20.120 But you can also do the big loading dose for 0:13:20.200 --> 0:13:22.480 I think it's from memory across about three to five days, 0:13:22.480 --> 0:13:25.000 where you take a much larger amount, but then you 0:13:25.040 --> 0:13:27.480 don't need to take it regularly or consistently long term 0:13:27.520 --> 0:13:29.719 as well. And the big thing with creatine is as well, 0:13:29.760 --> 0:13:31.440 it tends to hold a little bit of water weight 0:13:31.480 --> 0:13:33.640 on you as well, so if you really sort of 0:13:33.720 --> 0:13:36.320 like obsessed with the scale or weighing yourself regularly, just 0:13:36.360 --> 0:13:38.800 be mindful of that your weight will go up, but 0:13:38.880 --> 0:13:41.160 it'll just be your body retaining that little bit more 0:13:41.200 --> 0:13:43.960 fluid as well. So I think it's a really interesting 0:13:44.040 --> 0:13:46.600 emerging area. And like you mentioned, as we get older, 0:13:46.720 --> 0:13:48.600 we tend to lose muscle mass. But I think the 0:13:48.640 --> 0:13:51.200 other thing and why potentially it may be helpful in 0:13:51.360 --> 0:13:53.800 you know, women fifty plus as well as they tend 0:13:53.800 --> 0:13:56.120 to eat less protein, Like as we get older, our 0:13:56.120 --> 0:13:58.600 appetite drops down, our taste buds drop off. And I'm 0:13:58.640 --> 0:14:02.080 talking you know, seventies, eighties, nineties, not really fifties. But 0:14:02.160 --> 0:14:03.760 I know from doing a lot of work within the 0:14:03.760 --> 0:14:07.200 hospital system and with malnutrition, it's potentially a supplement that 0:14:07.240 --> 0:14:09.680 could benefit the elderly as well, just because they go 0:14:09.760 --> 0:14:12.000 towards more of a tea and toast diet. Although I 0:14:12.080 --> 0:14:15.160 have like a coppersuit for dinner, Like, their protein amounts 0:14:15.160 --> 0:14:18.000 that they actually get in are so low. Plus also 0:14:18.120 --> 0:14:20.840 functionally that they've decreased. A lot of them a maul narration, 0:14:20.920 --> 0:14:23.480 and a lot of them aren't actually doing any exercise, 0:14:23.840 --> 0:14:26.240 let alone. The resistance based training that we want to 0:14:26.280 --> 0:14:28.400 support their muscle mass. So I think it's a huge 0:14:28.400 --> 0:14:30.680 growth area. But like we said, we don't have the 0:14:30.720 --> 0:14:33.360 exact protocol to recommend an exact amount for now, so 0:14:33.360 --> 0:14:35.600 it's sort of like a watch this space. And if 0:14:35.600 --> 0:14:37.720 you are interested in you're a female, and particularly if 0:14:37.720 --> 0:14:39.560 you are taking more of a plant based diet, I 0:14:39.600 --> 0:14:42.720 would absolutely suggest linking up with a sports dietitian to 0:14:42.840 --> 0:14:44.840 really get you on the right amount or the right 0:14:44.920 --> 0:14:48.920 dosal protocol to benefit you long term as well. And 0:14:48.960 --> 0:14:51.160 then SUSI that brings us to our last section, which 0:14:51.200 --> 0:14:53.640 we wanted to talk about some popular diets. We're not 0:14:53.680 --> 0:14:55.640 going to name them, but you know there's a lot 0:14:55.680 --> 0:14:58.840 of very restrictive diets and our listening question was really 0:14:58.880 --> 0:15:01.720 around why do these diets work or why do they 0:15:01.760 --> 0:15:03.640 not work? And I think, like anything, if you're going 0:15:03.680 --> 0:15:06.160 to be one hundred percent strict, most diets will work. 0:15:06.320 --> 0:15:08.480 But it's when they don't work that is a problem, 0:15:08.520 --> 0:15:11.280 when you fall off them because they are actually so restrictive. 0:15:11.560 --> 0:15:13.200 Like I did a call with a lady this morning 0:15:13.240 --> 0:15:15.000 and she was saying to me she was exploring the 0:15:15.000 --> 0:15:17.360 possibility of joining my coaching service and I was saying 0:15:17.400 --> 0:15:19.360 to her, like, tell me about your background, on your past, 0:15:19.400 --> 0:15:21.680 and she said, look, I've tried every diet. The only 0:15:21.720 --> 0:15:23.720 one that actually worked for me was like, quit sugar. 0:15:23.920 --> 0:15:26.280 And she said, I stuck to it religiously. I lost 0:15:26.320 --> 0:15:28.160 all this weight and it was excellent. And I said, well, 0:15:28.320 --> 0:15:30.440 I'm going to challenge you because I would say that 0:15:30.440 --> 0:15:32.640 that wasn't successful. If you've now fallen off the wagon, 0:15:32.720 --> 0:15:35.400 you're not putting sugar anymore, you've regained the ten kilos 0:15:35.400 --> 0:15:37.160 that you're lost. I would actually say that that was 0:15:37.200 --> 0:15:40.240 another unsuccessful diet. And she was quite for a moment 0:15:40.280 --> 0:15:43.360 and she was like, yeah, you're right actually, And so 0:15:43.520 --> 0:15:46.080 for me, a successful diet is something that you can 0:15:46.120 --> 0:15:48.440 do long term. And a lot of these popular diets 0:15:48.480 --> 0:15:52.000 are so restrictive, but people think they're successful because I 0:15:52.080 --> 0:15:55.360 lose five, ten, twenty plus kilos, But if when you 0:15:55.440 --> 0:15:57.560 come off the diet, if the weight comes back on again, 0:15:57.600 --> 0:16:00.240 to me, that's not actually success long term. I don't 0:16:00.240 --> 0:16:02.880 know that you feel very strongly like I do around 0:16:02.920 --> 0:16:05.240 these restrictive diets as well, because although you might find 0:16:05.280 --> 0:16:07.760 them successful in the short term, you don't actually maintain 0:16:07.800 --> 0:16:08.920 their results long term. 0:16:08.960 --> 0:16:11.360 Absolutely. You know, they do the diet rounds. They tend 0:16:11.400 --> 0:16:13.200 to be on the best seller list. You know, I 0:16:13.280 --> 0:16:16.040 had a client doing an eight hundred calorie diet. Some 0:16:16.120 --> 0:16:18.760 will do you know, lose ten kilos in ten weeks. 0:16:19.080 --> 0:16:21.280 But the actual question that I had had from a 0:16:21.280 --> 0:16:24.600 few of my clients were I've bought those diets as well, 0:16:24.600 --> 0:16:26.080 but they didn't work for me. You know, I see 0:16:26.120 --> 0:16:28.920 all these success stories online, but I got no weight loss. 0:16:28.920 --> 0:16:31.000 And what I just wanted to specifically mention in that 0:16:31.080 --> 0:16:34.240 context was because I think there's two scenarios. There's a 0:16:34.280 --> 0:16:36.280 scenario where they lose on them but then put it 0:16:36.320 --> 0:16:39.200 all back on again, which is an issue metabolically because 0:16:39.200 --> 0:16:41.160 we know they've probably lost muscle mass and it makes 0:16:41.160 --> 0:16:42.240 it harder each time. 0:16:42.360 --> 0:16:43.400 So that's the issue. 0:16:43.440 --> 0:16:46.800 It's actually not successful because it's not sustainable. But for me, 0:16:46.960 --> 0:16:49.240 the other issue, or what I see and I specifically 0:16:49.280 --> 0:16:51.680 see with a c or with a client recently, was 0:16:51.720 --> 0:16:53.520 that she said I bought them and it just didn't 0:16:53.560 --> 0:16:56.120 work for me, and why was that? And I said, well, 0:16:56.160 --> 0:17:00.920 what happens is if you have any degree of meta dysfunction, 0:17:01.240 --> 0:17:04.520 so for example, you may have instun resistance if you 0:17:04.680 --> 0:17:07.679 start to play around with calories, so for example, an 0:17:07.720 --> 0:17:11.719 eight hundred calorie which was grossly inadequate, and then also exercise, 0:17:11.920 --> 0:17:16.520 that disparity between calories and calories app is just too great, 0:17:16.880 --> 0:17:19.040 or if you have insulin resistance, it will just be 0:17:19.119 --> 0:17:22.560 making it worse the lower the carbohydrate comes. So you 0:17:22.640 --> 0:17:24.399 might get a kill or two initially, and then it 0:17:24.440 --> 0:17:26.679 doesn't work. And what that tells me, Leanne, is that 0:17:26.720 --> 0:17:31.240 those diets are not programming the body to burn more efficiently, 0:17:31.640 --> 0:17:34.840 they're basically starving the muscle. And so if you've had 0:17:34.880 --> 0:17:37.960 a history of diets or been a chronic overexerciser and 0:17:38.080 --> 0:17:41.320 under eater, certainly in both of those examples of that 0:17:41.440 --> 0:17:44.560 kind of very restricted calorie intake, it will make that 0:17:44.640 --> 0:17:47.960 metabolic inefficiency even worse, which is why it doesn't work 0:17:48.000 --> 0:17:50.119 for you at all. And then, of course, as you 0:17:50.119 --> 0:17:51.800 and I know, we've got massive work to do to 0:17:51.840 --> 0:17:54.200 rehab that muscle, to teach it to burn to again 0:17:54.520 --> 0:17:56.919 because it's been starved for so long. So I've spoken 0:17:56.920 --> 0:17:58.800 before about how I have such a disdain for eight 0:17:58.880 --> 0:18:02.440 hundred calorie diets in general. And sure they may work initially, 0:18:02.480 --> 0:18:04.119 but for most of the women I now see in 0:18:04.119 --> 0:18:06.760 their forties and fifties, they often don't work at all 0:18:07.040 --> 0:18:09.440 because the body has been so used to extreme restriction. 0:18:09.640 --> 0:18:12.280 So that is usually the reason they may not work 0:18:12.280 --> 0:18:15.040 for you, and may work for other people. And usually 0:18:15.080 --> 0:18:16.720 the older you get, the more diets you've done, the 0:18:16.760 --> 0:18:19.440 harder it becomes. So I've always suddenly and if it 0:18:19.480 --> 0:18:22.120