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Speaker 1: With her time and time again to work out fasted

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Speaker 1: in the morning as it burns more fat. But is

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Speaker 1: this really the case? On today's episode of The Nutrition Couch,

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Speaker 1: we look at the research for fasted workouts and what

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Speaker 1: you should ultimately be doing for fat loss. Hi, I'm

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Speaker 1: Susie Burrow and I'm lean Wood and as two of

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Speaker 1: us ja IS leading dieticians who specialize in evidence based nutrition,

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Speaker 1: we bring you The Nutrition Couch, a weekly chat on

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Speaker 1: everything that is new in the world of food, diets

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Speaker 1: and nutrition, as well as fasted workouts. Today we take

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Speaker 1: you through the surprising foods that you shouldn't eat before bed,

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Speaker 1: and then we talk about a media case study where

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Speaker 1: a personal trainer has actually been banned from giving out

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Speaker 1: dietary advice. And I know, Leanne, this is a topic

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Speaker 1: that has resonated with you because I think you were

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Speaker 1: recently telling me about when you would go to the

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Speaker 1: gym with David Prema, there was a pet who used

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Speaker 1: to rub out the nutrition advice on the board before

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Speaker 1: you went in because maybe it wasn't something you'd agree with.

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Speaker 2: It was keta, it was all ket it was like

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Speaker 2: all low carb. And then like sometimes they do like

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Speaker 2: little seminars and talks, and sometimes i'd hear, you know,

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Speaker 2: some of the ladies in the group as I'd walk

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Speaker 2: into sort of the back room, and some of the

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Speaker 2: ladies would go, oh, I just I can't help myself,

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Speaker 2: Like I'm binging on carbs because I just really love them,

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Speaker 2: but then I feel so good doing cutter. But then

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Speaker 2: they just have this like binge restrict mentality, and like

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Speaker 2: they'd be giving out nutrition advice, writing prescriptive meal plans

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Speaker 2: up on the board, say you should be having this,

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Speaker 2: you know, only twenty percent carbs, like seventy percent fats

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Speaker 2: like whatever. It was like really prescriptive type meal plans,

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Speaker 2: getting people to track their calories and macros and that

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Speaker 2: sort of thing, and that's really out of scope for

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Speaker 2: personal trainers. So I think when they found out that

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Speaker 2: I was a dietitian, they were a lot more cautious

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Speaker 2: with sort of overly giving out that advice to everybody

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Speaker 2: in the gym. But you know, just some of the

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Speaker 2: stories that I would hear about some of the ladies

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Speaker 2: being like, I just have no energy, My hormones are

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Speaker 2: out of control, and just you know, like male pts

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Speaker 2: being like it's fine like push through, like you got this,

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Speaker 2: the goal's weight loss, like it's okay. So I really

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Speaker 2: do think there's a time and a place for you know,

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Speaker 2: qualified professionals when it comes to dietary advice. But this

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Speaker 2: media article was an interesting one, wasn't it.

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Speaker 1: I think it's really fascinating because my experience with being

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Speaker 1: a dietitian is not dissimilar. And even were he in television,

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Speaker 1: you'll go into the hair and makeup room and know

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Speaker 1: that half of the crew are on this new wave

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Speaker 1: keto diet that the latest nutrition crew is recommending. And

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Speaker 1: I just actually kind of switch off now as I

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Speaker 1: get older, because I think there's always dietary theories. I

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Speaker 1: try never to tell people when I'm at a dinner

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Speaker 1: party that I'm a dietician, because you end up answering

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Speaker 1: dietary questions. So I think it's quite nice to be off,

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Speaker 1: to step out of your role at times and not

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Speaker 1: take it on board. But this was a very pertinent

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Speaker 1: example that's come through, and there's been a similar one

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Speaker 1: in the Sydney media recently about a natural path who

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Speaker 1: has been banned for a similar reason. He was quite

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Speaker 1: well known for fast, extreme faster diets with herbal supplements,

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Speaker 1: and he actually had quite a couple of severe medical

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Speaker 1: reactions to that. I think one client, I want to say,

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Speaker 1: there was a heart issue I think associated with six

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Speaker 1: streme fasting, and so again he has been banned because

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Speaker 1: of that. So this specific case is I think the

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Speaker 1: first I've seen of actually a personal trainer. Now, anyone

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Speaker 1: who goes to gyms or CrossFit or lifts will know

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Speaker 1: there's always talk about diets in the space of exercise,

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Speaker 1: because of course it goes so closely together. And you know,

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Speaker 1: I guess this is the word of warning that you

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Speaker 1: do have to be careful because as soon as it's

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Speaker 1: getting to extreme advice or not applied to someone taking

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Speaker 1: into account their medical variables or medication that could impact

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Speaker 1: their response to that, it can actually be dangerous. And

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Speaker 1: so I think the thing that stood out to me

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Speaker 1: in recent weeks with Shane Warne's premature death, you would argue,

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Speaker 1: is that, yeah, you know, anecdotally, there has been some

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Speaker 1: discussion around the fact that he had been on extreme

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Speaker 1: diets and fasting diets for long periods of time, and

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Speaker 1: our concern nutritionally is whenever they're extreme, particularly low in

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Speaker 1: carbohydrate calories, is that you will inevitably have some muscle wasting,

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Speaker 1: and of course the heart's a muscle, so if you

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Speaker 1: do have underlying heart disease or a tendency to predisposition

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Speaker 1: to have heart issues, you can exast about those dehydration

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Speaker 1: of courses, again closely linked to performance and heart response.

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Speaker 1: So you do have to be really careful because you're

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Speaker 1: starting to play with life in some cases when you're

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Speaker 1: on these extreme diets without taking into account some of

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Speaker 1: those medical variables that can have profound effects if it's

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Speaker 1: going or given to the wrong person in the wrong scenario.

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Speaker 2: And if you look at this, if this sort of

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Speaker 2: I guess what are we going to call it? Media

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Speaker 2: sort of peace or media article that was about that

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Speaker 2: South Australian personal trainer. So the Help and Community Service

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Speaker 2: Complaints Commissioner which they call the hc SCC, actually that

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Speaker 2: body actually sought professional advice from two independent, accredited practicing

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Speaker 2: dietitians on two different diet and nutrition plans that this

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Speaker 2: personal trainer had given out. Now, I think one of

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Speaker 2: the most concerning things Susie was he wasn't just a

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Speaker 2: personal trainer giving out giving out diet advice. He was

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Speaker 2: actually posing as a fake dietitian, so he was actually

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Speaker 2: calling himself a dietician, telling his clients he was a dietitian.

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Speaker 2: I think that in itself is quite concerning, let alone

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Speaker 2: the fact there's so many pts out there giving out

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Speaker 2: of scope advice writing nutrition plans. So this HCSCC professional

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Speaker 2: body sought some independent advice and of the dietitians that

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Speaker 2: they sort of got to look through these plans. One plan,

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Speaker 2: the dietitian said that the the amount of water that

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Speaker 2: was suggested in this plan, So zee this PT prescribed

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Speaker 2: nine point two five liters of water a day to

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Speaker 2: their client. That is insane. Like David and I joke

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Speaker 2: that I'm a catwl I'm six nearly six foot one.

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Speaker 2: I can easily drink like four liters of water a day,

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Speaker 2: even four or five if it's a hot day and

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Speaker 2: I'm doing a lot of exercise. But nine point two

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Speaker 2: five liters of water is an astronomical amount, and that

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Speaker 2: can have really really detrimental effects on terms of cardiac

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Speaker 2: function and electrolyte levels as well. When I used to

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Speaker 2: work at the hospital, I remember one of the first

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Speaker 2: cases I saw in the ICU in the intensive care

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Speaker 2: unit was this lady who again had done this extreme

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Speaker 2: diet extreme fast. She drunk I think nine or ten

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Speaker 2: liters of water a day, and she'd actually flooded her

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Speaker 2: cells with so much water that all of her electrolytes dropped.

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Speaker 2: So I guess, like hazardly that she actually ended up

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Speaker 2: in the ICU and they had to replace all of

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Speaker 2: her electrolyte. It was it was very you know, I

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Speaker 2: was kind of touching girl. It was very dangerous because

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Speaker 2: potassium is one of those electrolytes that can actually regulate

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Speaker 2: heart function, and in a lot of clinical cases, say

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Speaker 2: in extreme eating disorders, that can actually drop so low

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Speaker 2: that it can lead to sudden cardiac arrest. So prescribing

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Speaker 2: that amount of water in a meal plan just as

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Speaker 2: a blanket sort of prescription without any you know, means

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Speaker 2: or clinical reasoning for that is absolutely seriously dangerous. And

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Speaker 2: another dietitian found that one of his other meal plans

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Speaker 2: had recommended really really high doses of fish oil and

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Speaker 2: vitamin C. You know, they can result in things like bloodpurenning.

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Speaker 2: Their personal trainer hadn't done any sort of prior background

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Speaker 2: screening in terms of medical background, Did they have some

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Speaker 2: heart issues, did they have issues with their bloodpenning, so,

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Speaker 2: you know, just prescribing with the high doses of supplements

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Speaker 2: as well. And another thing that they found when looking

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Speaker 2: through the meal plans that he was writing was that

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Speaker 2: they were supposed to be for fat loss, right, and

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Speaker 2: these meal plans were actually calculated at such a high

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Speaker 2: calorie load that not only would the clients not lose weight,

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Speaker 2: they actually would potentially gain around about a quila a

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Speaker 2: week if they were to follow those plans. So again,

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Speaker 2: the only people that should be writing prescriptive nutrition advice

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Speaker 2: should be a credit to practicing dietitians because that's, you know,

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Speaker 2: what we're trained to do. So I think you know

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Speaker 2: a lot of the is you know, health coaches and

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Speaker 2: fitness influencers and personal trainers online, a lot of them

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Speaker 2: are working out of scope and really what they're allowed

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Speaker 2: to do is give out standard nutrition advice in line

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Speaker 2: with the Australian Guide to Healthy Eating, no more than

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Speaker 2: that basically. So we do know that it happens, you know,

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Speaker 2: so so so often. But I think this is just

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Speaker 2: a really good media article to highlight that there are

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Speaker 2: actually some potentially really detrimental health effects when clinicians are

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Speaker 2: working out of scope.

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Speaker 1: And I think the other area we've seen it in

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Speaker 1: recent weeks is social media having a crackdown around influencers

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Speaker 1: recommending specific multi vitamins and therapeutic approaches to diet nutrition,

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Speaker 1: which I think is actually a fantastic step because these

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Speaker 1: people do have massive amounts of power with no scientific

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Speaker 1: qualifications in some instances, and so the products or vitamins

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Speaker 1: in the case of supplementation that may be being recommended

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Speaker 1: are highly content indicated. And I was just thinking about

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Speaker 1: this when we were talking. I see it a lot

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Speaker 1: in prescriptions for multi vitamins, just extreme over prescription of

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Speaker 1: nutrients and things like fat soluble vitamins, Vitamin D, vitamin E,

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Speaker 1: vitamin A, and also some of the minerals things like

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Speaker 1: our ion zinc. You can absolutely have too much and

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Speaker 1: more is not better, so when you're having them in

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Speaker 1: a really, really concentrated form, they can be dangerous. You know,

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Speaker 1: it really isn't the case of this In the same

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Speaker 1: example as water, I have more and more and more,

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Speaker 1: and when you don't have that understanding of biochemistry and

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Speaker 1: physiology and applied nutrition, you are completely oblivious to those

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Speaker 1: follow on effects, let alone if someone's on medication or

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Speaker 1: has actual medical issues. So one hundred percent. I have

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Speaker 1: said it before on the podcast and I will say

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Speaker 1: it again. The only people who should be giving prescriptive

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Speaker 1: dietary advice and in particular meal plans and diets should

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Speaker 1: be a crediting practicing dietitians. They are the profession who

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Speaker 1: are qualified to be matching individuals medical and dietary requirements

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Speaker 1: to food prescription and supplements prescription. So I'm always very

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Speaker 1: very cautious whenever things are coming through a gym or

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Speaker 1: through a naturopath clinic, simply because you know, it's often

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Speaker 1: not written by someone who has that appropriate qualification. And

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Speaker 1: this is an example of something out there quite dangerous,

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Speaker 1: and if this one's out there, there will be many

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Speaker 1: many more. So the more we talk about it, the

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Speaker 1: better it is. And you know, of course nine leaders

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Speaker 1: of water is highly dangerous. You can kill someone with that,

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Speaker 1: you know, in terms of sodium balance in the body,

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Speaker 1: So it really really is quite important. And just get

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Speaker 1: your nutrition advice and meal plans and dietary advice from

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Speaker 1: someone who's qualified, and you know it's not difficult. Pts

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Speaker 1: in the past or gyms have approached me and asked

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Speaker 1: me to check over their content or write stuff for them,

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Speaker 1: and that's great. You know, I don't need my name

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Speaker 1: all over it, but I'm happy to check it for them.

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Speaker 1: And that's absolutely what they should be doing, so they

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Speaker 1: can create the supportive environment and make sure the information

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Speaker 1: that's being transferred to members and their clients is sound.

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Speaker 1: But it's imperative that that is the case because you know,

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Speaker 1: you can see there'slucky there hasn't been dire consequences, but

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Speaker 1: in the case of some of the fasting regimes, you know,

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Speaker 1: people got really sick from really inappropriate herbal prescriptions and dehydration,

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Speaker 1: so you know, it can be a matter of life

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Speaker 1: or death. So we do need to highlight it and

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Speaker 1: take it a lot more seriously.

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Speaker 2: Absolutely, And that, I guess brings us to another media

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Speaker 2: article that I thought was quite interesting this week for

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Speaker 2: our case studies. Susie and I was just having a

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Speaker 2: look through, you know, some of the news articles online

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Speaker 2: in terms of trending nutrition topics, and I thought I

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Speaker 2: found this one which I thought I really quite liked.

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Speaker 2: It was the surprising foods that you shouldn't eat before

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Speaker 2: bed and so many of us really do struggle with fatigue,

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Speaker 2: and I think sleep or quality sleep is one of

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Speaker 2: those issues that we've talked about on the Pody before

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Speaker 2: and it's something that we really need to focus on

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Speaker 2: in terms of getting our energy and decreasing our fatigue

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Speaker 2: levels over time. So there are a couple of surprising

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Speaker 2: foods that we probably wouldn't recommend before bed for a

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Speaker 2: range of different sort of health conditions or different people.

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Speaker 2: But what are some of the ones that spring to

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Speaker 2: mind for you, Susie.

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Speaker 1: Well, I think everyone wants more sleep and better quality sleep,

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Speaker 1: so it's really pertinent and particularly those who do really

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Speaker 1: struggle getting to sleep or with even insomnia. You know,

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Speaker 1: always interested in some of these recommendations because I think

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Speaker 1: in the old days we would talk about a glass

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Speaker 1: of warm milk before better and indeed there is scientific

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Speaker 1: evidence to suggest that food sitting in hunts trip to

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Speaker 1: feane levels will potentially help relax the body and lead

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Speaker 1: into better quality sleep. But you write a few that

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Speaker 1: perhaps we don't think is commonly about in that space.

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Speaker 1: The ones that stand out to me, first of all,

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Speaker 1: if you're someone who suffers from intigestion and particularly reflux,

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Speaker 1: and as we get older, or if you're pregnant, you

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Speaker 1: may experienced that discomfort and have to be honest, never

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Speaker 1: in my life if I had reflux and a couple

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Speaker 1: of times in the last year or so, I've thought, goodness,

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Speaker 1: what's happening. Obviously, as you get older and things just

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Speaker 1: change physiologically, you're much more sensitive to that. But for

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Speaker 1: many people they will experience reflexes they get older, as

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Speaker 1: perhaps they've gained weight in the abdominal area and that

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Speaker 1: will tend to push up food more readily, or if

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Speaker 1: you are eating far beyond your requirement, so we generally

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Speaker 1: need less food as we get older, and then if

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Speaker 1: you're continuing to have relatively large meals in it a

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Speaker 1: small stomach, of course, that can push the asset up

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Speaker 1: and give you quite great discomfort. But the ones that

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Speaker 1: we do see the cuisines I see in particularly, and

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Speaker 1: can be the Asian cuisine or anything that may have

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Speaker 1: a relatively high level of MSG, whether it's added MSG,

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Speaker 1: which may be the case in Chinese or Asian cuisine,

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Speaker 1: or foods that are just naturally high and glutamate, so

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Speaker 1: Italian food with a lot of tomatoes and cheese, or

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Speaker 1: even pizza can have some natural MSG, which again people

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Speaker 1: can be very very sensitive to, and that's that feeling.

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Speaker 1: Sometimes you might wake up at one am after having

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Speaker 1: a big pizza and you're just so thirsty and unsettled.

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Speaker 1: Some people will have very vivid dreams as a result

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Speaker 1: of it. Myself, I get really itchy skin, which is awful,

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Speaker 1: and I know that I've had a meal that's too

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Speaker 1: high in glutamates or added MSG. So just be mindful

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Speaker 1: that those cuisines are notorious for disrupting sleep in those

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Speaker 1: who are sensitive to it. I think the other one

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Speaker 1: that always stands out to me is the chocolate, because

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Speaker 1: we think that chocolate after bed is okay, but we

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Speaker 1: forget very very that it does contain caffeine. And if

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Speaker 1: you're sensitive to caffeine or trying to be healthy and

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Speaker 1: perhaps choose dark chocolate with a cup of green tea,

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Speaker 1: you're actually giving yourself quite a heavy dose of caffeine

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Speaker 1: just before bed, and absolutely you will have a follow

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Speaker 1: and effective at least a couple of hours, depending on

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Speaker 1: how sensitive you are to caffeine. And I think one

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Speaker 1: of the ones that I don't think about so much,

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Speaker 1: but we brought up in this media story was things

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Speaker 1: like onions and garlic, particularly for people who are sensitive

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Speaker 1: to them, that can really exacerbate those feelings of reflex

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Speaker 1: and indigestion and be quite unsettling before we go to sleep.

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Speaker 1: So certainly if you're someone who is more sensitive to

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Speaker 1: those foods, that really does make a difference how we eat.

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Speaker 1: And I think the standout thing to me is not

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Speaker 1: only the foods leand but how close to bed we eat.

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Speaker 1: Often I see my clients who are getting home from

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Speaker 1: work at six, seven, even eight, and then they'll have

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Speaker 1: a relatively large meal. They might order some tie takeaway,

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Speaker 1: or they might get a quick burrito on the way home,

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Speaker 1: and then go to bed within an hour or so.

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Speaker 1: And that is the worst thing you can do, because

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Speaker 1: you are not only giving quite a significant bulk to

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Speaker 1: your stomach late at night, you're not going to be

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Speaker 1: up upright to allow them natural digestive process to occur,

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Speaker 1: and then potentially you're having some of these things like

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Speaker 1: glutamates or MSG which are again going to be making

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Speaker 1: that natural sleep progression more challenging. So timing and size

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Speaker 1: of the meal of your last meal at night is

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Speaker 1: very very important. And I encourage my clients to have

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Speaker 1: at least two hours between when they've eaten and when

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Speaker 1: they've got to sleep. And I really also try and

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Speaker 1: get my clients to do some sort of movement, even

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Speaker 1: if it's doing some housework or quick walk around the

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Speaker 1: block or hang some washing out, just to try and

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Speaker 1: aid that natural digestion and gravity to move the food

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Speaker 1: down and the reduction in the stomach acid that happens

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Speaker 1: as part of just normal digestion.

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Speaker 2: I agree, Yeah, I think having a large meal at

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Speaker 2: dinner and then lying down on the catchre watching Netflix

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Speaker 2: is potentially one of the worst things you can do

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Speaker 2: for digest in which so many people do, don't they.

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Speaker 1: I think that most people do it in modern life.

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Speaker 1: I know in Sydney, you know it's really the traffic

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Speaker 1: is big. People have got kids at sport or they

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Speaker 1: maybe going to the gym, and so they're not getting

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Speaker 1: home till seven or eight. Then you've got to cook dinner,

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Speaker 1: and they were so exhausted from such big days that

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Speaker 1: inevitably we have our largest meal. We might have a

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Speaker 1: glass of wine, which is notorious for causing digestive distress

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Speaker 1: in those who are sensitive to it. And then if

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Speaker 1: we reward ourselves with treats, whether it's corn chips or

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Speaker 1: chocolate biscuits or whatever. You know, it's those again foods

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Speaker 1: that can be stimulants. But the bulk a volume of

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Speaker 1: food going through your stomach late at night is just

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Speaker 1: way too much. So wherever you can put more food

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Speaker 1: in the day and lighten that last meal, particularly if

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Speaker 1: you're prone to sleep issues or abdominal discomfort, is going

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Speaker 1: to make a massive difference.

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Speaker 2: And you touched on red wine. Alcohol is a big

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Speaker 2: one that a lot of people forget about. So I've

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Speaker 2: had many clients, Susie, who will use alcohol, and particularly

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Speaker 2: I've had family members as well, without mentioning anything. You know,

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Speaker 2: I will I'll say my dad, my dad, you know,

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Speaker 2: typically will have a glass of wine or something to

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Speaker 2: make him sleepy and you know, help him sleep. Forgetting

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Speaker 2: that alcohol actually does the opposite. What you think causes

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Speaker 2: you to sort of feel sleepy and help you drift off,

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Speaker 2: actually impacts the quality of your sleep. So even just

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Speaker 2: a glass or just a small amount of alcohol can

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Speaker 2: actually prevent your body from going into that really am

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Speaker 2: sleep that we want, which makes us feel nice and rested. So,

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Speaker 2: particularly if you're someone who struggles with sleep or you're

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Speaker 2: constantly waking up tide, really be wary of any alcohol intake.

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Speaker 2: Spicy food is another one, Susie. So spicy food can

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Speaker 2: not only lead to reflux or heartburn, and those are

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Speaker 2: a little bit more sensitive, but if you're eating really

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Speaker 2: spicy meals, the heat from those meals can actually raise

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Speaker 2: your core body temperature. And one of the best things

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Speaker 2: we can do for a really you know, sound night's

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Speaker 2: sleep is actually to have a lower core body temperature.

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Speaker 2: They actually say a lot of people who talk about

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Speaker 2: sleep hygiene, a sort of sleep experts, say that you

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Speaker 2: should have a really nice cool room because that coolness

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Speaker 2: helps you to have a more RESTful night sleep. So

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Speaker 2: if you're having a super you know, hot spicy meal

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Speaker 2: right before bed, that might actually impact on someone your

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Speaker 2: sleep as well. And then the final thing I found, Susie,

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Speaker 2: was when I was having a little hunt around the literature,

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Speaker 2: was that they did this study a few years ago

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Speaker 2: from the University of Queensland. It had let me just

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Speaker 2: double check that one hundred and seventy five thousand students

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Speaker 2: across sixty four countries, so it was a really really

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Speaker 2: big study. And what they were looking at is whether

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Speaker 2: junk food in processed food had an impact on teenagers

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Speaker 2: and if it kept them up at night and prevented

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Speaker 2: them from having a RESTful sleep. And surprise, surprise, Susie,

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Speaker 2: teenagers who had more soft drink and more junk food

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Speaker 2: had an increase of fifty five percent of interrupted sleep

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Speaker 2: compared to those who only had, you know, a small

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Speaker 2: amount of soft drink or a small amount of processed food.

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Speaker 2: So if you've got kids at home and I'm ninety percent,

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Speaker 2: you know, maybe of ninety nine percent or that this

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Speaker 2: research would translate over to adults as well as Susie.

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Speaker 2: I think that the more processed foods and the more

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Speaker 2: soft drinks that we have, the sort of worse quality

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Speaker 2: our sleep will be, because it's going to give us

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Speaker 2: some sort of you know, digestive issues as well. It's

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Speaker 2: not to say that you can't have a little bit

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Speaker 2: of chocolate a little bit of ice cream after dinner,

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Speaker 2: but if you're sitting there munching and snacking all night long,

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Speaker 2: right up until the moment that you go to bed,

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Speaker 2: I think you're probably going to have some issues with

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Speaker 2: the quality of your sleep. And we've got some good

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Speaker 2: research that supports that, particularly in our teenagers and our

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Speaker 2: young adults.

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Speaker 1: And I think we should also mention people will often

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Speaker 1: have a cup of tea before bed, so they sort

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Speaker 1: of have the message of coffees not great because it

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Speaker 1: stimulates you, but tea does have some but it's the

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Speaker 1: diuretic effective tea that can be severely disruptive because I

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Speaker 1: don't know myself if I have a tea, which I

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Speaker 1: love a cup of tea, but I have to just

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Speaker 1: go to the toilet three or four times a night,

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Speaker 1: which has certainly got worse as I've got older and

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Speaker 1: posts having two children. So definitely you want to make

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Speaker 1: sure that you're having the caffeine free varieties of tea

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Speaker 1: or even tea in general is a diuretic and some

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Speaker 1: of the herbal teas, so you've got to be careful

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Speaker 1: with that because of course, needing to go to the

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Speaker 1: bathroom because your bladder is not as strong as you

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Speaker 1: get older is highly, highly disruptive. So you know, there's

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Speaker 1: a lot to be said for a bit of warm

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Speaker 1: milk and a little bit of you know, cocoa plain powder,

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Speaker 1: you know, as opposed to the teas, because we often

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Speaker 1: think we're doing the right thing with a cup of tea.

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Speaker 1: But if you're quite sensitive to getting up and going

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Speaker 1: to the bathroom, certainly I wouldn't be suggesting you have

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Speaker 1: a cup of tea at night, because you'll find yourself

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Speaker 1: up at least once or twice through through the night,

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Speaker 1: which is extremely disruptive. But yeah, and the other little

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Speaker 1: point about snack food and teenagers is just do that

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Speaker 1: quick scan and make sure that if you're buying, you know,

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Speaker 1: snack foods or rice crackers or two minute noodles, all

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Speaker 1: those kind of processed foods that we tend to fill

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Speaker 1: busy teenagers up with, they do often contain outed MSG

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Speaker 1: in the flavoring anything that's cheese or chicken if you

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Speaker 1: see additive six two one six three five. The flavor

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Speaker 1: enhancers are notorious for causing those kind of reactions which

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Speaker 1: are quite stimulatory. We know they encourage the overeating and

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Speaker 1: over consumption of those foods by that Moorish flavor. But

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Speaker 1: if you ask sort of stocking your pantry with snack

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Speaker 1: food for the teenagers, I would just encourage you to

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Speaker 1: look for options that have natural flavors, only because the

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Speaker 1: less of those flavor enhancers in the diet and in

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Speaker 1: particular for sleep, the better for all of us. So

435
00:19:32,600 --> 00:19:34,800
Speaker 1: keep that in mind if you're someone who does stock

436
00:19:34,880 --> 00:19:37,480
Speaker 1: that kind of flavored snack food at home for perhaps

437
00:19:37,600 --> 00:19:40,040
Speaker 1: late night munches who are all right, Ley and well.

438
00:19:40,040 --> 00:19:43,720
Speaker 1: For our final segment of the show, a really good question. Actually,

439
00:19:43,760 --> 00:19:45,399
Speaker 1: I really like this one because it comes up all

440
00:19:45,440 --> 00:19:47,080
Speaker 1: the time and we haven't covered it before. It was

441
00:19:47,119 --> 00:19:49,040
Speaker 1: asked to us on Instagram, and we love to get

442
00:19:49,040 --> 00:19:51,359
Speaker 1: your feedback in questions. We keep a record of all

443
00:19:51,359 --> 00:19:54,040
Speaker 1: of them, so keep sending them through. And the question

444
00:19:54,320 --> 00:19:57,760
Speaker 1: was should when you work out, should you be doing

445
00:19:57,760 --> 00:20:00,800
Speaker 1: it fast in the morning. And I know that certainly

446
00:20:01,040 --> 00:20:02,879
Speaker 1: when I was younger, there was always that idea that

447
00:20:02,880 --> 00:20:04,920
Speaker 1: you should certainly not eat before you go to the gym.

448
00:20:04,920 --> 00:20:08,040
Speaker 1: If you can, it was better to extend the overnight

449
00:20:08,080 --> 00:20:10,200
Speaker 1: fast or burn more fat because you didn't have any

450
00:20:10,280 --> 00:20:13,040
Speaker 1: active fuel on board. And you know, there are some

451
00:20:13,080 --> 00:20:15,080
Speaker 1: studies out there. You've had to look at the research

452
00:20:15,200 --> 00:20:18,320
Speaker 1: to show that that eight to twelve hours overnight may

453
00:20:18,880 --> 00:20:22,120
Speaker 1: specifically help increase the percentage of fat being burnt, which

454
00:20:22,119 --> 00:20:25,000
Speaker 1: would would make sense. You know, if you're going into

455
00:20:25,160 --> 00:20:27,520
Speaker 1: a high intensity workout. I'm not talking about a slow

456
00:20:27,520 --> 00:20:29,600
Speaker 1: walk around the block here to get the coffee. I'm

457
00:20:29,600 --> 00:20:31,840
Speaker 1: talking about, you know, going to a hit class or

458
00:20:31,840 --> 00:20:33,760
Speaker 1: going to the gym or going for a run, something

459
00:20:33,760 --> 00:20:36,760
Speaker 1: that's really elevating heart rate, that you would burn a

460
00:20:36,840 --> 00:20:39,280
Speaker 1: higher proportion of fat simply because you would be depleting

461
00:20:39,320 --> 00:20:42,800
Speaker 1: your glycogen stores more quickly, and you'd also been doing

462
00:20:42,800 --> 00:20:44,719
Speaker 1: it off the back of an overnight fast and perhaps

463
00:20:44,720 --> 00:20:48,400
Speaker 1: a lower carbohydrate intake at night. But Lea, let's be honest,

464
00:20:48,400 --> 00:20:50,400
Speaker 1: there's also plenty of studies that show it doesn't make

465
00:20:50,400 --> 00:20:53,080
Speaker 1: a huge difference overall to fat loss in terms of

466
00:20:53,160 --> 00:20:57,520
Speaker 1: calorie balance through the day. So what are your thoughts

467
00:20:57,840 --> 00:21:00,760
Speaker 1: If someone asked me about when they should exercise, My

468
00:21:01,000 --> 00:21:03,840
Speaker 1: answer is inevitably, you should exercise when you're going to

469
00:21:03,880 --> 00:21:06,800
Speaker 1: do it. So if you ultimately know that you feel

470
00:21:06,800 --> 00:21:09,159
Speaker 1: groggy in the morning and you're not going to actually

471
00:21:09,160 --> 00:21:11,280
Speaker 1: get up very many days at all, you're probably better

472
00:21:11,320 --> 00:21:13,960
Speaker 1: to eat breakfast and go at nine o'clock. So it's

473
00:21:14,000 --> 00:21:17,159
Speaker 1: not for me a defining factor on whether people should

474
00:21:17,160 --> 00:21:19,320
Speaker 1: exercise or do it whe or without breakfast or not.

475
00:21:19,400 --> 00:21:21,720
Speaker 1: And indeed, with some of my clients who are insulin

476
00:21:21,760 --> 00:21:24,800
Speaker 1: resistance or have fluctuating blog glucose levels. I don't like

477
00:21:24,840 --> 00:21:27,879
Speaker 1: them exercising fasted because it tends to leave them in

478
00:21:27,920 --> 00:21:31,040
Speaker 1: a hyperglycemic state and then they overeat in an attempt

479
00:21:31,080 --> 00:21:33,760
Speaker 1: to come back and bring their glucose levels back to normal.

480
00:21:34,200 --> 00:21:36,000
Speaker 1: But what I will do leanne is try and time

481
00:21:36,080 --> 00:21:39,040
Speaker 1: their carbohydrate to not be too much so they're peaking

482
00:21:39,080 --> 00:21:41,399
Speaker 1: at carbohydrate and perhaps not getting to a higher proportion

483
00:21:41,520 --> 00:21:43,520
Speaker 1: of that. But I may give them, you know, fifteen

484
00:21:43,560 --> 00:21:45,440
Speaker 1: twenty grams to start a workout if it's a high

485
00:21:45,520 --> 00:21:47,840
Speaker 1: enough intensity. But let's be honest, a lot of us

486
00:21:47,840 --> 00:21:50,280
Speaker 1: are just doing a light walk. We don't need anything, really,

487
00:21:51,400 --> 00:21:53,159
Speaker 1: but whether it's actually going to make you burn that

488
00:21:53,240 --> 00:21:54,760
Speaker 1: much more fat or just give you a bit of

489
00:21:54,760 --> 00:21:57,880
Speaker 1: a metabolic boost so you're hungrier through the morning. As

490
00:21:57,920 --> 00:22:00,000
Speaker 1: we said that, the evidence isn't really there to sh

491
00:22:00,040 --> 00:22:02,120
Speaker 1: show that you're getting that much of a profound difference

492
00:22:02,160 --> 00:22:04,840
Speaker 1: when it comes to overall body weight or body weight

493
00:22:04,920 --> 00:22:05,960
Speaker 1: change on the scale, or is it.

494
00:22:06,320 --> 00:22:08,280
Speaker 2: I'm the same if my clients are doing low intensity

495
00:22:08,280 --> 00:22:10,680
Speaker 2: type exercise, more than happy for them to work out faster,

496
00:22:10,760 --> 00:22:12,439
Speaker 2: particularly if it's like first thing in the morning, it's

497
00:22:12,480 --> 00:22:15,399
Speaker 2: some unbearable hour like four thirty in the morning, five o'clock.

498
00:22:15,400 --> 00:22:17,800
Speaker 2: I'm definitely not a morning person, Susie. But if they

499
00:22:17,840 --> 00:22:20,440
Speaker 2: are doing something that is of intensity, if the goal

500
00:22:20,560 --> 00:22:22,480
Speaker 2: is to add some muscle masks, if they need some

501
00:22:22,520 --> 00:22:25,040
Speaker 2: power or some speed, you should absolutely be doing that

502
00:22:25,080 --> 00:22:27,199
Speaker 2: with some fuel on board. You'll get the maximum benefit

503
00:22:27,480 --> 00:22:30,000
Speaker 2: not doing that workout in a faster state. So yes,

504
00:22:30,040 --> 00:22:31,959
Speaker 2: as you mentioned, there are some small studies that do

505
00:22:32,000 --> 00:22:35,200
Speaker 2: suggest that working out fast and may potentially burn more fat.

506
00:22:35,200 --> 00:22:36,680
Speaker 2: But I think when you actually look at the bulk

507
00:22:36,680 --> 00:22:39,040
Speaker 2: of the research, it really points to the fact that

508
00:22:39,119 --> 00:22:42,280
Speaker 2: faster cardio only really burns fat in a calorie deficit,

509
00:22:42,440 --> 00:22:44,639
Speaker 2: and you know, fat loss is sort of the same

510
00:22:44,720 --> 00:22:46,240
Speaker 2: throughout the day or at the end of the week,

511
00:22:46,440 --> 00:22:49,000
Speaker 2: regardless of if you're doing faster cardio or not. So

512
00:22:49,240 --> 00:22:51,560
Speaker 2: exercise is great, do it however you want. You know,

513
00:22:51,640 --> 00:22:54,520
Speaker 2: I'm really happy for my clients to try some faster cardio.

514
00:22:54,600 --> 00:22:56,399
Speaker 2: If say, for example, Susie, they're going out for a

515
00:22:56,480 --> 00:22:58,480
Speaker 2: run and they have a bit of sort of gi upset,

516
00:22:58,520 --> 00:22:59,960
Speaker 2: if there's someone who gets a bit of a sense

517
00:23:00,119 --> 00:23:02,000
Speaker 2: tell me while they're running, I probably wouldn't want them

518
00:23:02,000 --> 00:23:04,320
Speaker 2: to eat before they run. If they work out really

519
00:23:04,320 --> 00:23:07,800
Speaker 2: really early and they just have zero stomach for anything beforehand, again,

520
00:23:07,840 --> 00:23:10,000
Speaker 2: it probably put pretty happy for them to work out faster.

521
00:23:10,119 --> 00:23:11,720
Speaker 2: Or if they just say to me, like, I really

522
00:23:11,760 --> 00:23:13,399
Speaker 2: love the way that I that I feel when I

523
00:23:13,400 --> 00:23:15,600
Speaker 2: work out fast, and then sure, yeah, sure try fast

524
00:23:15,680 --> 00:23:18,439
Speaker 2: cardio that's absolutely okay, or a faster workout. But I

525
00:23:18,440 --> 00:23:22,920
Speaker 2: would really suggest for anybody who is looking to gain

526
00:23:23,000 --> 00:23:25,680
Speaker 2: muscle or grain, strength or power, then you really should

527
00:23:25,680 --> 00:23:27,520
Speaker 2: be eating before you work out. Not a huge meal,

528
00:23:27,560 --> 00:23:30,359
Speaker 2: as you said, Zuzi, fifteen twenty grams of carbohydrate about

529
00:23:30,400 --> 00:23:33,400
Speaker 2: twenty minutes before you work out is ideal. Any activities

530
00:23:33,440 --> 00:23:36,440
Speaker 2: that really need sort of power or speed, those high

531
00:23:36,520 --> 00:23:41,040
Speaker 2: intensity type exercises, sprint sessions, those bigger, faster workouts, absolutely

532
00:23:41,040 --> 00:23:43,120
Speaker 2: should be eating before them. If you're someone that has

533
00:23:43,359 --> 00:23:46,320
Speaker 2: low blood pressure or you feel dizzy quite often, or

534
00:23:46,359 --> 00:23:49,080
Speaker 2: definitely if you're pregnant, and potentially even if you're breastfeeding,

535
00:23:49,080 --> 00:23:50,639
Speaker 2: you should probably have a little bit of fuel on

536
00:23:50,640 --> 00:23:52,719
Speaker 2: board before you're working out as well, just because your

537
00:23:52,720 --> 00:23:55,120
Speaker 2: body's utilizing fuel at a higher rate than some other

538
00:23:55,160 --> 00:23:57,359
Speaker 2: people as well. So there are definitely some pros and

539
00:23:57,400 --> 00:23:59,840
Speaker 2: cons for different listeners, I think, and it's really one

540
00:23:59,880 --> 00:24:02,639
Speaker 2: of those individualized choices. It's not sort of a you know,

541
00:24:02,680 --> 00:24:04,440
Speaker 2: someone says we work out fast, that it's not a

542
00:24:04,520 --> 00:24:06,919
Speaker 2: yes or a no answer. It's really dependent on the

543
00:24:07,000 --> 00:24:09,159
Speaker 2: reason that you're working out, and what your lifestyle or

544
00:24:09,160 --> 00:24:10,840
Speaker 2: what your medical conditions are as well.

545
00:24:10,840 --> 00:24:12,600
Speaker 1: I think. Well, I think the other thing I see

546
00:24:12,600 --> 00:24:14,720
Speaker 1: it in the extreme is that there's a big difference

547
00:24:14,760 --> 00:24:16,840
Speaker 1: between like you described, going to the gym at five

548
00:24:16,920 --> 00:24:19,320
Speaker 1: or six am and then still having your first meal

549
00:24:19,359 --> 00:24:22,240
Speaker 1: by eight. But what I see with my clients is

550
00:24:22,280 --> 00:24:24,760
Speaker 1: that they extend this fast and don't work out until

551
00:24:24,760 --> 00:24:26,320
Speaker 1: eight or nine, and then they're not eating their first

552
00:24:26,359 --> 00:24:29,160
Speaker 1: meal to ten or eleven. And my argument is you're

553
00:24:29,200 --> 00:24:32,560
Speaker 1: not getting that metabolic hit we naturally get from already

554
00:24:32,560 --> 00:24:35,560
Speaker 1: the overnight fast and refueling and basically stoking the fire.

555
00:24:36,000 --> 00:24:37,879
Speaker 1: So the other thing I would say about it is,

556
00:24:38,000 --> 00:24:41,199
Speaker 1: if you've already fasted overnight for twelve hours, there is

557
00:24:41,280 --> 00:24:45,359
Speaker 1: no additional benefit to fasting for longer and delaying your

558
00:24:45,400 --> 00:24:48,040
Speaker 1: first meal of the day like you described, and instead

559
00:24:48,040 --> 00:24:50,359
Speaker 1: you're probably better to have a small server of fuel.

560
00:24:50,480 --> 00:24:53,680
Speaker 1: So a serve of carbohydrate, say fifteen grams, a couple

561
00:24:53,680 --> 00:24:56,199
Speaker 1: of crackers, half a banana, a slice of toast with

562
00:24:56,200 --> 00:24:59,040
Speaker 1: some one hundred percent nutspread, go into a really good

563
00:24:59,080 --> 00:25:02,240
Speaker 1: workout because you you've refueled and can access your fat

564
00:25:02,280 --> 00:25:05,360
Speaker 1: stores more efficiently because you do have some readily available

565
00:25:05,400 --> 00:25:10,800
Speaker 1: glucose in available, and then eat to your appetite. Whereas

566
00:25:10,840 --> 00:25:13,280
Speaker 1: a lot of people eat according to their head, so

567
00:25:13,320 --> 00:25:14,720
Speaker 1: they say, right, I'm not going to eat, I'm not

568
00:25:14,720 --> 00:25:16,919
Speaker 1: going to eat, and then they binge because they've actually

569
00:25:17,000 --> 00:25:19,840
Speaker 1: haven't eaten at the right time because they're hungry. So sometimes,

570
00:25:19,880 --> 00:25:21,720
Speaker 1: as I said, you'd better to stop the fire, do

571
00:25:21,840 --> 00:25:24,760
Speaker 1: the workout, but then have not a whole breakfast, half

572
00:25:24,760 --> 00:25:27,679
Speaker 1: a breakfast afterwards, and then you're back in balance. So

573
00:25:27,720 --> 00:25:29,840
Speaker 1: getting back in touch with your hunger so really really

574
00:25:29,920 --> 00:25:33,560
Speaker 1: important that you don't manage your appetite and your fuel

575
00:25:33,560 --> 00:25:37,040
Speaker 1: intake cognitively. You also listen to what your body's telling you,

576
00:25:37,080 --> 00:25:40,120
Speaker 1: and indeedly and if you woke up hungry even at

577
00:25:40,480 --> 00:25:42,840
Speaker 1: six thirty seven, and you wanted to go and do

578
00:25:42,880 --> 00:25:45,520
Speaker 1: a good hour workout, you are probably better to eat

579
00:25:45,560 --> 00:25:49,200
Speaker 1: something small as opposed to keep starving or just really

580
00:25:49,280 --> 00:25:51,240
Speaker 1: keep in mind are you doing a workout or are

581
00:25:51,240 --> 00:25:52,800
Speaker 1: you just doing a little bit of movement. There's a

582
00:25:52,800 --> 00:25:54,840
Speaker 1: big difference between a twenty minute walk around the block

583
00:25:55,160 --> 00:25:57,359
Speaker 1: or down at the beach to stroll and going to

584
00:25:57,400 --> 00:25:59,600
Speaker 1: a hit class where you're burning six eight hundred calories.

585
00:26:00,119 --> 00:26:03,560
Speaker 1: In mind, are you exercising or are you just maintaining

586
00:26:03,600 --> 00:26:05,800
Speaker 1: as well? And that's relevant, but I do I think

587
00:26:05,840 --> 00:26:10,080
Speaker 1: sometimes use that fasted period before eight am to try

588
00:26:10,080 --> 00:26:12,520
Speaker 1: and induce the experience of hunger for a number of

589
00:26:12,560 --> 00:26:15,160
Speaker 1: my clients. So that would be people who aren't doing

590
00:26:15,200 --> 00:26:18,040
Speaker 1: a hit class, They're not doing high intensity CrossFit training.

591
00:26:18,320 --> 00:26:21,040
Speaker 1: These are recreational athletes who are just doing a little

592
00:26:21,040 --> 00:26:24,760
Speaker 1: bit of maintenance. I would be absolutely doing something faster

593
00:26:24,920 --> 00:26:27,400
Speaker 1: until you feel hungry and use that as a tool

594
00:26:27,440 --> 00:26:29,679
Speaker 1: to get there rather than eating on cue, which is

595
00:26:29,680 --> 00:26:32,080
Speaker 1: what I find a lot of my clients do automatically.

596
00:26:32,560 --> 00:26:34,359
Speaker 2: Absolutely, So, I really think it does come down to

597
00:26:34,400 --> 00:26:36,560
Speaker 2: the type of workout that you're doing as well, plus

598
00:26:36,600 --> 00:26:38,800
Speaker 2: your background and the reason for that workout. Of your

599
00:26:38,800 --> 00:26:41,159
Speaker 2: goal is to add muscle mass. Guess what, guys, you

600
00:26:41,200 --> 00:26:43,159
Speaker 2: can't do that in a fast stat is you're just

601
00:26:43,240 --> 00:26:44,760
Speaker 2: not going to get the biggest bang for your buck.

602
00:26:44,840 --> 00:26:46,879
Speaker 2: So it really is dependent on quite a few factors.

603
00:26:46,920 --> 00:26:49,200
Speaker 2: And I hope that we've given our listeners a little

604
00:26:49,200 --> 00:26:51,280
Speaker 2: bit of food for thought today, Susie in terms of

605
00:26:51,320 --> 00:26:53,040
Speaker 2: busted workouts or not true.

606
00:26:53,080 --> 00:26:54,720
Speaker 1: And I guess the other thing that we just threw

607
00:26:54,760 --> 00:26:57,359
Speaker 1: around was it's always about change, isn't it, Because it

608
00:26:57,400 --> 00:26:59,680
Speaker 1: may work initially and then you actually lose some fat

609
00:26:59,720 --> 00:27:02,560
Speaker 1: and Plata's out, so then you're actually better to eat beforehand.

610
00:27:02,640 --> 00:27:06,119
Speaker 1: So remember to outsmart physiology, it's always about changing up

611
00:27:06,119 --> 00:27:08,880
Speaker 1: the routine. So if you're used to working out fasted,

612
00:27:09,000 --> 00:27:11,480
Speaker 1: you may find you get a great result from swapping

613
00:27:11,480 --> 00:27:14,119
Speaker 1: it around and having something to eat first, and vice versa.

614
00:27:14,280 --> 00:27:17,880
Speaker 1: So change is the key always when it comes to metabolism.

615
00:27:17,920 --> 00:27:19,760
Speaker 1: All right, Leanne, Well, that brings us to the end

616
00:27:19,840 --> 00:27:22,280
Speaker 1: of the Nutrition Couch for another week. If you haven't

617
00:27:22,320 --> 00:27:25,040
Speaker 1: done so already, please subscribe to have us delivered every

618
00:27:25,080 --> 00:27:27,960
Speaker 1: Sunday for our weekly update and our Wednesday episode which

619
00:27:28,040 --> 00:27:30,719
Speaker 1: drops going through products at the supermarket. We have our

620
00:27:30,760 --> 00:27:33,280
Speaker 1: Instagram and Facebook sites running. That's where we hear from you.

621
00:27:33,320 --> 00:27:35,200
Speaker 1: We get a lot of our questions, so please keep

622
00:27:35,240 --> 00:27:38,240
Speaker 1: following us and sharing with your friends and we will

623
00:27:38,280 --> 00:27:41,640
Speaker 1: see you on Wednesday. Thanks for listening, Thanks Nurse