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Speaker 1: Do you take any supplements? What do you take?

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Speaker 2: Maybe you take some iron or vitamin D or magnesium

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Speaker 2: each night for a good night's sleep. When chatting to clients,

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Speaker 2: we often hear that they are taking a number of

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Speaker 2: different supplements and sometimes it can be a case of

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Speaker 2: taking too many things. So in today's episode of The

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Speaker 2: Nutrition Couch, we deep dive the world of supplements and

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Speaker 2: chat the ones that you may need and the ones

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Speaker 2: you probably don't. Hi. I'm Susie Burrow and Emily and Wood,

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Speaker 2: and together we bring you The Nutrition Couch, the weekly

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Speaker 2: podcast that keeps you up to date on everything you

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Speaker 2: need to know in the world of nutrition, as well

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Speaker 2: as all things ups Today well not today, but in general.

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Speaker 2: It's almost party season, which means that there is plenty

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Speaker 2: of extra food and drink around. So we're going to

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Speaker 2: talk through some of the steps that you can take

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Speaker 2: when you have overdone things a little bit. Leanne has

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Speaker 2: found a new high protein past up in the supermarket,

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Speaker 2: and our listener question is all about fasting and whether

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Speaker 2: we all should be doing it.

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Speaker 1: So lean to kick us off to time.

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Speaker 2: We are fresh back from our inaugirl Nutrition Couch retreat

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Speaker 2: that we had last weekend at Pepper's Resort in Kingscliffe.

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Speaker 2: It was a sellout event and you had wanted to

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Speaker 2: run a retreat ever since we literally started the podcast.

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Speaker 2: Now you've been saying you want to go to Hawaii

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Speaker 2: for a retreat, which I think I'm very open to.

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Speaker 2: So if anyone's keen for that, do email us at

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Speaker 2: admin at the Nutritioncouch dot com. But we were sort

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Speaker 2: of blown away because we, like everyone, all busy working women,

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Speaker 2: we hadn't had a lot of time to really think

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Speaker 2: about it. Like we sort of thought, let's give it

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Speaker 2: a good go and see how it runs. And I'm

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Speaker 2: right to say that it could not have gone better.

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Speaker 3: Yeah, absolutely, it was just it was so fun and

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Speaker 3: it was so I was explaining to one of my

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Speaker 3: clients just this morning and she was like, how was it?

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Speaker 3: I said, it was just twenty of the most random

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Speaker 3: group of women, but it just works.

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Speaker 4: Everyone who was just so lovely.

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Speaker 3: But we had people flying in from all of Australia,

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Speaker 3: you know, we had top doctors and lawyers all the

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Speaker 3: way down to you know, women who lived on the farm.

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Speaker 3: Like we just had such a random group of people

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Speaker 3: that you wouldn't normally put in a room together, but

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Speaker 3: it just works so beautiful, and because everybody was just

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Speaker 3: there for themselves, they were just like, I need to

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Speaker 3: take a moment, I need to look after myself better.

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Speaker 4: I'm busy.

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Speaker 3: I never do things like this, And it was just

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Speaker 3: so lovely and everybody was sharing ideas and stories and

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Speaker 3: you know, just bouncing off each other in a really

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Speaker 3: wonderful way. Everybody was just so open and so welcoming

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Speaker 3: and honestly, couldn't have gone better.

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Speaker 2: I think that the thing that united everyone was that

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Speaker 2: they were such amazing fans and supporters of the podcast.

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Speaker 2: I think you and I always shocked, like we know

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Speaker 2: a lot of people listen because we've almost I think

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Speaker 2: we must over be pretty close if not five million

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Speaker 2: downloads now, which is only in three years, so it's

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Speaker 2: pretty reasonable number. So we know a lot of people listen,

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Speaker 2: and we're very grateful. But when people actually come up

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Speaker 2: to you and tell you that it's changed their life,

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Speaker 2: it's like really emotional. And someone said to me that

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Speaker 2: the retreat and I agree with you, Like it was

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Speaker 2: such a beautiful group of people that all just got on,

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Speaker 2: Like we were at dinner and they were all talking

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Speaker 2: and we were like shoved down the end. No one

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Speaker 2: even wanted to talk to us. They were also happy together,

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Speaker 2: which was great. We Haddanil, who was a local yoga

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Speaker 2: and pilates instructor who took the ladies through a very

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Speaker 2: well attended session.

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Speaker 1: Each day, we did beach walks.

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Speaker 2: The food was unbelievably good in terms of our requirements

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Speaker 2: of being sort of heavy on the vegetables and lean protein,

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Speaker 2: and it was just a really nice experience. But we

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Speaker 2: also a big part of the retreat was having a

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Speaker 2: one on one consult and so we got to know

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Speaker 2: everyone really well, and it was really quite emotional talking

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Speaker 2: and hearing some of the stories and the way the

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Speaker 2: podcasts had positively impacted people or you know, how that

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Speaker 2: improved their health or how they were taking time out

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Speaker 2: for their health. And one of the ladies said to me,

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Speaker 2: was I tired at the end, And I said, actually,

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Speaker 2: I feel really quite invigorated because when you do such

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Speaker 2: meaningful work and are reminded of that, because let's be honestly,

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Speaker 2: and we're just in survival most of the time, Like

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Speaker 2: I'm like literally sending you a script two minutes before

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Speaker 2: we record, like we're just flying by the seat of

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Speaker 2: our pants every day man, so to sort of sit

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Speaker 2: back and hear, you know, such positive feedback and the

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Speaker 2: effect that's had on people's lives is really, really nice.

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Speaker 2: So we're all really motivated. So if you're thinking maybe

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Speaker 2: you'd like to take two or three days out of

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Speaker 2: the schedule to really immerse in your health and well being,

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Speaker 2: we are planning another one and maybe two in March.

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Speaker 2: We're hoping to run another couple and definitely we will

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Speaker 2: do an annual one each October, So look out the

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Speaker 2: details of that on our social media and certainly email

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Speaker 2: lists that admin at the Nutrition Couch expressing any interest

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Speaker 2: and we can show the details. But it really I

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Speaker 2: don't want to say I was surprised, but I really

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Speaker 2: am almost shocked how well it's gone. And there's just

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Speaker 2: a need for evidence based information to be delivered in

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Speaker 2: a way that's user friendly to busy women.

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Speaker 1: So bring it on.

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Speaker 3: Yeah, And I will just say that we've had a

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Speaker 3: lot of emails, a lot of big expressions of interest.

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Speaker 3: Because of that, we've had well over one hundred women

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Speaker 3: express interests. I haven't got the time to email everybody back,

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Speaker 3: So if you've emailed me your name, is on the waitlist.

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Speaker 3: Once we finalize the dates and the locations and everything

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Speaker 3: for next year, we will email everybody on the witlist

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Speaker 3: out the details. So if we haven't received a reply,

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Speaker 3: I do apologize at advance, but we'll do that in

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Speaker 3: a big group email to let everybody know what all

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Speaker 3: the details are and then if it's suit you, if

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Speaker 3: the weekend works for you, if the location works. We

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Speaker 3: are ninety five percent sure the one in March will

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Speaker 3: be at the same place at Peppers Kingscliff, So we

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Speaker 3: had women flying in from all over Australia. We actually

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Speaker 3: had two inquiries from New Zealand as well, but due

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Speaker 3: to the tight and timing of it, they just couldn't

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Speaker 3: make it work with their work schedule. So you were

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Speaker 3: welcome if you're listening from overseas, if you've always wanted

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Speaker 3: to come to Australia. Kingscliff is the most beautiful part

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Speaker 3: of the world. It's really stunning down there, and March

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Speaker 3: will be a really really nice time a year there

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Speaker 3: as well. And what I found really surprising was Susie.

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Speaker 3: Two of our lovely ladies were sisters and two were

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Speaker 3: almost like best friends, and the other sixteen ladies were

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Speaker 3: basically just flying solo. Look, I didn't expect so many

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Speaker 3: people to come by themselves, and I just love that.

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Speaker 4: I love that they were.

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Speaker 3: Like, I'm doing this for me, this is important to me.

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Speaker 3: I'm going to take charge of my health. I'm going

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Speaker 3: to come and mingle with a group of like minded

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Speaker 3: women all weekend. And it was amazing. I honestly thought

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Speaker 3: we'd see just groups of friends and everybody coming with

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Speaker 3: a body. So do not be worried if you don't

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Speaker 3: have a friend to come with if you're flying solo,

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Speaker 3: because the majority of women I assume at the next

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Speaker 3: one as well, also be flying solo and you will

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Speaker 3: meet so many people you'll leave with newfound friendships.

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Speaker 4: Like It's just such an incredible couple of days.

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Speaker 3: We run it from Friday right through to Sunday lunch,

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Speaker 3: and then everybody flies or travels back home Sunday ready

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Speaker 3: for kind of the you know, reinvigorated for the next

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Speaker 3: working week ahead of you. So if you are interested,

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Speaker 3: we're going to run another retreat next year in March.

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Speaker 3: We have just confirmed with Peppers at Kingscliffe and the

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Speaker 3: dates will be Friday, the twenty first of March, to

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Speaker 3: Sunday the twenty third of March next year twenty twenty five,

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Speaker 3: so there are a maximum of twenty spots if you

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Speaker 3: want to be one of the lucky ladies to attend

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Speaker 3: and have a one on one consultation with either Susie

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Speaker 3: or myself, plus of course, participate in all our wonderful workshops,

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Speaker 3: our seminars, relaxing activities over the weekend, including our spa dates.

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Speaker 3: All of your food and accommodation is provided as well.

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Speaker 3: Please email us asap so admin at the nutritioncouch dot

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Speaker 3: com so that we can send you some further details

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Speaker 3: about the retreat and you can also pay your depot

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Speaker 3: to secure your spot as there are actually only fourteen

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Speaker 3: of the twenty spots left for next year, so getting

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Speaker 3: quick and ask your loved ones for an early Christmas

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Speaker 3: present for next year. So that email address again is

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Speaker 3: admin at the nutritioncouch dot com. And once we finalize

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Speaker 3: all the details for the nextra treat, we will email

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Speaker 3: everybody and it's basically first in best Stress and basically

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Speaker 3: the first twenty women to pay their own voices essentially

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Speaker 3: get the spot at the next retreat. That's kind of

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Speaker 3: how it runs. We don't have a better way to

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Speaker 3: do it. Do We know?

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Speaker 2: We're excited though, because it was really a very empowering weekend,

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Speaker 2: all right, Leanne, something that has popped up. If I'm

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Speaker 2: completely honest with you, do I take any supplements? No,

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Speaker 2: I am not a big supplement taker. I use some

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Speaker 2: protein powder that we produce, but in general I am

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Speaker 2: pretty much food first and don't take Actually that's a lie.

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Speaker 2: I do take a supplement. I take flaxseed oil because

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Speaker 2: I've got very dry eyes as I get a bit older,

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Speaker 2: and I do find that it helps my I lubrication

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Speaker 2: for whatever a better word.

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Speaker 4: I thought you said librication on the podcast, But.

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Speaker 2: In general, I don't know. I'm just not really a

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Speaker 2: pill pop up. I've got an MDHFR mutation too. I

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Speaker 2: do take a method to follow when I remember, but

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Speaker 2: I really don't. I just know it's just not me

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Speaker 2: to really take things for a while. I might go

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Speaker 2: through SPAN, I might take a few fish oil. When

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Speaker 2: I was pregnant, I did take fish oil, not much else. Like,

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Speaker 2: I'm probably not great in terms of sometimes you do

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Speaker 2: need things.

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Speaker 1: But recently I've.

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Speaker 2: Had a couple of clients that when I went through

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Speaker 2: their supplement least, I needed an extra page in my notebook,

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Speaker 2: and when I looked at one of the supplements online,

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Speaker 2: I've never seen help me with more ingredients in it.

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Speaker 2: I had to scroll for like three scrolls to get

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Speaker 2: to the bottom, and it just led you and I

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Speaker 2: to have a bit of a chat about what I

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Speaker 2: caught over supplementation, because supplementation is a massive industry. It

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Speaker 2: makes a lot of money for a lot of people,

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Speaker 2: and certainly there's massive profit margins on basic vitamins and minerals,

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Speaker 2: things like vitamin B, vitamin C. You know you can

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Speaker 2: throw it in a bottle, charge twenty times the price

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Speaker 2: and do no damage because it's not stored in the body. Now, ultimately,

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Speaker 2: as dieticians, we want to make sure that if people

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Speaker 2: are taking supplements that it's for a reason and they're

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Speaker 2: not wasting their money, because I can't tell you in

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Speaker 2: my careerly and how many times I've heard people reel

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Speaker 2: off supplements they've been recommended, and it might be hundreds

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Speaker 2: of dollars worth of different supplements which are really things

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Speaker 2: they often don't even need. So I think it gives

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Speaker 2: us a false positive that you're taking all these things

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Speaker 2: that's going to make you younger, fitter, leaner, smarter, which,

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Speaker 2: let's be honest, the evidence just is not there now

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Speaker 2: the best supplements or the ones we recommend it when

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Speaker 2: people have a deficiency. So if I'm looking at blood

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Speaker 2: tests and I see someone's vitamin D deficient or has

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Speaker 2: low iron levels, certainly at times I will recommend supplement. Now,

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Speaker 2: I always want to go for basically a clean supplement,

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Speaker 2: something that's giving exactly what that person needs, rather than

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Speaker 2: a whole range of mixed things, because they do stacks.

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Speaker 2: So for example, if you're taking a protein powder that

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Speaker 2: has a whole range of micronutrients in it plus a

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Speaker 2: multi vitamin plus another vitamin, that's got all those same things,

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Speaker 2: quite possibly getting too much. And in the case of

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Speaker 2: vitamins and minerals, more is not better.

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Speaker 1: There's what the.

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Speaker 2: Body needs and then there's extra which will either be

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Speaker 2: processed out via the kidneys in the liver or peed

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Speaker 2: out in the case of water soluble vitamins. So I

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Speaker 2: thought it was just worthy of a discussion if you're

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Speaker 2: someone who has twenty different pill containers, because I'll go

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Speaker 2: through with my clients and I'll say to them, look

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Speaker 2: these are the ones that are I would say safe

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Speaker 2: or okay, or adding something to your diet, But these

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Speaker 2: are the ones doing absolutely nothing or I'm safe to

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Speaker 2: say you don't need them.

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Speaker 1: And I don't want clients to.

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Speaker 2: Waste money, particularly when they're really really expensive, because I

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Speaker 2: just think that they're just not doing anything, even though

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Speaker 2: psychologically you may think so. So I think we just

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Speaker 2: wanted to have a general discussion about oversupplementing and when

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Speaker 2: sometimes you're just getting ripped off a little bit. Now

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Speaker 2: there's a couple of different options that I may use

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Speaker 2: at times. So if I've got a client who's got

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Speaker 2: high cholesterol and it's not overly high, they're not on

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Speaker 2: Statard medication, they're eating well, I might try it. There's

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Speaker 2: now plant sterile capsules. Certainly there's a reason for that.

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Speaker 2: If someone has got liver in flame liver, I might

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Speaker 2: recommend milk thistle. That's a sort of herbal remedy for

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Speaker 2: in flame liver. So they're sort of hit ones here

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Speaker 2: and there. I might suggest to someone they try. Certainly,

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Speaker 2: if you've got dry eyes, flax seed oil is really cool.

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Speaker 2: But I think for anyone who's got twenty bottles in

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Speaker 2: the cabinet, and you've been recommended to take a whole

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Speaker 2: range of very expensive supplements.

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Speaker 1: I think it's really worth having a.

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Speaker 2: Look and seeing if you're actually getting any benefit from that,

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Speaker 2: or if you're just flushing a whole lot of expensive

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Speaker 2: vitamins and minerals down the toilet each day.

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Speaker 3: Yeah. So I agree because the reality is that we

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Speaker 3: want the magic pill or potion, right. We want something

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Speaker 3: that's going to give us more energy, that's going to

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Speaker 3: boost own metabolism, it's going to burn body fat or

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Speaker 3: for a lot of my clients when they start seeing me,

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Speaker 3: I say, well, what's this one, what's this one, what's

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Speaker 3: this one? And a lot of the time they just

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Speaker 3: say that just in case, just in case, I take

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Speaker 3: a multivitam in just in case, I take a greens powder,

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Speaker 3: just to get a bit more greens in. I take

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Speaker 3: an iron supplement because I was low a few years ago,

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Speaker 3: so I'm scared to go low again. And I take

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Speaker 3: a pre workout supplement because you know, my favorite influencer

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Speaker 3: online takes one. And often there's not much solid research

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Speaker 3: in size behind a lot of the things that my

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Speaker 3: clients are taking. So I will handle my heart say

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Speaker 3: that I probably stop seventy to eighty percent of the

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Speaker 3: supplements my clients are taking when they see me, because

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Speaker 3: the reality is their diets aren't right, and that's why

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Speaker 3: they've come to see me in the first place. They're

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Speaker 3: struggling to drop body fat. The gut health is all

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Speaker 3: over the place, the hormones aren't stabilized. And I say, well,

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Speaker 3: if you're taking all these things to make yourself feel

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Speaker 3: better and it's still not feeling better, what's the point.

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Speaker 3: So let's stop all of them. Let's get the diet right,

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Speaker 3: in the right portions for your body and the right

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Speaker 3: mac who you too inspread, get everything lifestyle related fixed,

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Speaker 3: get you sleeping better, get you training more efficiently, and

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Speaker 3: then let's see if we can actually utilize some supplements

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Speaker 3: to give us a further edge or a boost, because

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Speaker 3: we really should be thinking about supplements as like the

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Speaker 3: icing on the cake, or as the sprinkles on the cake,

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Speaker 3: even because the analogy I'd like to use is that

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Speaker 3: if the cake tastes like crap, right, if you've mixed

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Speaker 3: up the sugar in the salt, nobody's going to eat it.

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Speaker 3: It doesn't matter what sprinkles you put on top. Of it.

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Speaker 3: And that's like supplements. If the diet the foundations aren't right,

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Speaker 3: it doesn't matter what supplement you're putting in because you're

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Speaker 3: not really going to get the edge that it's supposed

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Speaker 3: to give you. So there are a handful that I take.

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Speaker 3: And again I didn't do it through pregnancy. I didn't

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Speaker 3: do it through breastfeed. It's only really to give myself

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Speaker 3: that little bit of an edge this year where I've

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Speaker 3: always used protein powder on and off, not daily, but

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Speaker 3: where my breakfast might need a little boost of a

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Speaker 3: protein powder, particularly if I'm having something like a smoothie.

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Speaker 3: I've recently, in the last couple of months, started on

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Speaker 3: Creatine and Susan and I am very excited to bring

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Speaker 3: you something new to the market in a couple of

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Speaker 3: weeks time. But I've seen some wonderful results from creatine myself.

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Speaker 3: I've got a lot of my clients from a sports

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Speaker 3: and performance based perspective taking a bit of creatine as well.

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Speaker 3: But again, the diets right, they're quite lean, they've dropped

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Speaker 3: the body fat and now we're really looking for that

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Speaker 3: performance based benefit. So creatine is good. And then through

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Speaker 3: my pregnancy I took iron and fole it as well,

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Speaker 3: which I'm not taking anymore. So like you, I take

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Speaker 3: very very minermal, but if it's going to give me

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Speaker 3: a slight edge, I'm definitely going to dabble in it

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Speaker 3: and put it that way. But again it's for somebody

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Speaker 3: who is got the foundations right off the diet first.

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Speaker 3: We definitely shouldn't be taking things just in. But if

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Speaker 3: a blood test is found that we are clinically deficient

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Speaker 3: in something are iron I think it's really really important

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Speaker 3: to supplement, or if we know we just don't eat enough.

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Speaker 3: So I've got a lot of clients Susia that are

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Speaker 3: going through those menopause or postmenopause or years where the

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Speaker 3: calcium requirements are massive. They're like thirteen hundred milligrams a day,

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Speaker 3: and with some really smart picks in the supermarket, you

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Speaker 3: can absolutely get that in through diet, absolutely, but a

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Speaker 3: lot of my clients, some of them don't eat fairy

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Speaker 3: at all, so it is really difficult to get thirteen

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Speaker 3: hundred milligrams of calcium in. So some of them do

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Speaker 3: take a calcium supplement. Those things are like coarse pills,

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Speaker 3: so they know they're not fun to take. But if

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Speaker 3: they need it. They need it, And I've got a

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Speaker 3: handful of other clients who might take, you know, vitamin

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Speaker 3: D tablets, particularly if they live overseas. They live in

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Speaker 3: a really cold place where they don't see a lot

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Speaker 3: of sun I eat like London, and they have an

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Speaker 3: office based job, they don't really get out much. They

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Speaker 3: do take vitamin D supplements because they are quite low

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Speaker 3: in vitamin D through you know, large months of the year.

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Speaker 3: So it's things that we would recommend with the evidence

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Speaker 3: based behind them, or a blood test shows that they're

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Speaker 3: clinically deficient, or from a I guess like a sports

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Speaker 3: nutrition an ergodomic aid perspective. We know that there is

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Speaker 3: research and science to give us that little bit of

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Speaker 3: a boost. But the large majority of things that clients

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Speaker 3: will take you and I will both basically just stop,

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Speaker 3: particularly if they've been suggested from like an integrative health practitioner,

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Speaker 3: like a natural health practitioner, because in all honesty, a

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Speaker 3: lot of those practitioners get kickbacks from all the supplements

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Speaker 3: they've prescribed. They actually own commission on it, which is

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Speaker 3: really bad as well in its own and a lot

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Speaker 3: of clients don't realize that, and that the rest of

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Speaker 3: it is that they don't really have an evidence based

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Speaker 3: behind them. So I've seen so many clients that are

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Speaker 3: taking like six seven eight different supplements. There are hundreds,

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Speaker 3: if not one thousand dollars a month, and they're still

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Speaker 3: coming to me because they still feel like crap at

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Speaker 3: the end of the day. So a lot of the

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Speaker 3: things that you're taking actually research a does it have

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Speaker 3: evidence and science behind it? Be Is it actually helping?

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Speaker 3: Because if you still don't feel great, probably best to

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Speaker 3: stop it and try something different and see we always

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Speaker 3: have a do no harm effect first, So does it

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Speaker 3: actually potentially contribute? Is there a label reading on the

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Speaker 3: bottle that says, you know, not appropriate for whatever reason,

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Speaker 3: or don't take for a prolonged pe period of time.

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Speaker 3: Even things a lot of people think, oh, it's just

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Speaker 3: a herbal supplement, it's safe. Honestly, some of the herbal

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Speaker 3: supplements can be the most dangerous on the market because

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Speaker 3: they interact with different mechanisms in the body and interact

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Speaker 3: with other types of medication as well. So you really

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Speaker 3: need to just be careful, particularly with things like herbal supplements,

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Speaker 3: because they can have large interactions in the body.

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Speaker 2: Yeah, I think the key thing is just to really

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Speaker 2: check what you're taking and make sure that there's a

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Speaker 2: key reason for having it. But the other thing I

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Speaker 2: see all the time leanne is women who have got

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Speaker 2: low vitamin D or vitamin D deficient and they're taking

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Speaker 2: vitamin D but they're not taking it with meals. It's

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Speaker 2: a fat soluable vitamin to be absorbed well, it needs

388
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Speaker 2: fat around it and hence their vitamin D never goes up.

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Speaker 2: So if you're taking supplements and they're not working, it's

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Speaker 2: also worth checking why you're taking it in the right way,

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Speaker 2: in the right dose, because there's literally no point in

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Speaker 2: taking it. So I've seen that a few times again recently,

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Speaker 2: So yes, it's certainly by beware and often you can

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Speaker 2: save plenty of cash and just eat a bit more

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Speaker 2: fresh fruit and veggies and you'll get a lot of

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Speaker 2: the stuff that you're supplementing up.

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Speaker 4: All right.

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Speaker 3: Well, onto our next which is party season. Kind of

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Speaker 3: fitting seeing that we are November and you know for

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Speaker 3: some of us, Christmas goes over two months, doesn't it.

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Speaker 3: It's not just to day, it's.

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Speaker 1: It's three months. I think it goes from Melbourne Cup

403
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Speaker 1: to Australia.

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Speaker 4: Yeah, Jawn you're right, regardless of how long it goes.

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Speaker 3: It's definitely started for a lot of us, and it's

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Speaker 3: just it's all the friends stuff on the weekend, it's

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Speaker 3: all the work stuff. It's you know, like there's just

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Speaker 3: so many things. There's our calendar leading up into November

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Speaker 3: and December. There's nearly something on every single weekend. So

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Speaker 3: we have to be really smart with party season, and

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Speaker 3: a lot of the times I say for my clients, like,

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Speaker 3: it's not really great to be aiming for fat loss

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Speaker 3: in December, but let's just try for maintenance, because the

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Speaker 3: last thing we want is to gain two or three

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Speaker 3: kilos in December and start off in the back foot

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Speaker 3: in January. So we really need to be smart with

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Speaker 3: the choices. And probably my absolute number one tip over

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Speaker 3: all is to plan ahead, because if you're not planning ahead,

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Speaker 3: you're going to get caught out. You're going to eat

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Speaker 3: something that you know isn't the best choice nutritionally. You're

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Speaker 3: going to end up starving somewhere and the floodgates will

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Speaker 3: open and you'll end up oversnacking or overeating and you'll

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Speaker 3: just feel pretty crappy at the end of the day.

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Speaker 3: So the number one tip is absolutely to plan ahead.

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Speaker 3: And the number two tip is if you are going

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Speaker 3: to like a house or a backyard party or the park,

427
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Speaker 3: take something with you that you want to eat and

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Speaker 3: that's in line with your goals. Don't assume that at

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Speaker 3: the backyard barbecue, for you know, aren't flow that there's

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Speaker 3: going to be a great option there. Because often what

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Speaker 3: happens is I'll say our clients, all right, is there

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Speaker 3: going to be you know, similine protein And they're like, yeah, yeah,

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Speaker 3: it's a barbecue, it'll be fine. Then they get there

434
00:18:26,880 --> 00:18:29,000
Speaker 3: and a sausages and at slam chops and everything's you know,

435
00:18:29,119 --> 00:18:32,119
Speaker 3: quite high fat and not really appropriate for you know,

436
00:18:32,160 --> 00:18:35,000
Speaker 3: a person to look at leaning down their diet a

437
00:18:35,040 --> 00:18:36,399
Speaker 3: little bit. And I say, are they going to be

438
00:18:36,400 --> 00:18:38,240
Speaker 3: some salads there? They're like yeah, yeah, the person said

439
00:18:38,240 --> 00:18:40,879
Speaker 3: they're salads. Then they get there and it's a potato salad.

440
00:18:40,880 --> 00:18:44,080
Speaker 3: A salad and potato salad, not not really this star

441
00:18:44,200 --> 00:18:48,040
Speaker 3: that we had at mine. So really, take something with

442
00:18:48,160 --> 00:18:50,359
Speaker 3: you so it's like a non negotiable that you know

443
00:18:50,440 --> 00:18:53,080
Speaker 3: there's going to be something great there to fuel your body.

444
00:18:53,400 --> 00:18:55,480
Speaker 3: You don't have to take your entire meal.

445
00:18:55,240 --> 00:18:57,160
Speaker 4: Prep meal with you. You can be flexible.

446
00:18:57,160 --> 00:18:59,439
Speaker 3: You can eat there, but take a garden salad with you,

447
00:18:59,480 --> 00:19:02,720
Speaker 3: Take some good, full roast veggies with you. Take some nice, grainy,

448
00:19:02,800 --> 00:19:05,239
Speaker 3: dense bread so you're not stuck eating the you know,

449
00:19:05,320 --> 00:19:07,920
Speaker 3: the garlic bread if that's not what you want to do.

450
00:19:08,160 --> 00:19:11,919
Speaker 3: So really, just take charge this party season and don't

451
00:19:12,359 --> 00:19:14,479
Speaker 3: be a victim to the party season, which is what

452
00:19:14,520 --> 00:19:16,919
Speaker 3: we hear time and time again, isn't it, Suziela, Oh

453
00:19:17,000 --> 00:19:19,639
Speaker 3: everyone else is eating it, I'm too tired. Or they

454
00:19:19,680 --> 00:19:21,720
Speaker 3: said it was going to be available but it wasn't

455
00:19:22,000 --> 00:19:23,840
Speaker 3: a lot of the time, you can, you know, play

456
00:19:23,840 --> 00:19:26,359
Speaker 3: the victim to this time of year. But I really

457
00:19:26,359 --> 00:19:29,040
Speaker 3: think it's important to plan ahead and really take charge

458
00:19:29,080 --> 00:19:30,960
Speaker 3: of these situations. If you're going out for lunch with

459
00:19:31,000 --> 00:19:33,680
Speaker 3: some girlfriends, actually find a place in book, a place

460
00:19:33,760 --> 00:19:36,560
Speaker 3: that meets your requirements, that meets your goals. Don't go, oh,

461
00:19:36,600 --> 00:19:38,560
Speaker 3: I don't mind, I don't mind. Everyone says, I don't

462
00:19:38,560 --> 00:19:40,120
Speaker 3: mind where we go, and then you end up eating

463
00:19:40,160 --> 00:19:42,080
Speaker 3: fish and chips for lunch and you're annoyed it yourself

464
00:19:42,119 --> 00:19:44,679
Speaker 3: because you know, there wasn't even any salad left at

465
00:19:44,680 --> 00:19:46,280
Speaker 3: the fish and chip shop or you had was fish

466
00:19:46,280 --> 00:19:49,320
Speaker 3: and chips. So actually take charge of the situation and

467
00:19:49,359 --> 00:19:52,560
Speaker 3: book somewhere for you know, your gathering all your catch up,

468
00:19:52,640 --> 00:19:54,119
Speaker 3: so that you know that there's going to be some

469
00:19:54,160 --> 00:19:56,639
Speaker 3: great choices available as well. Don't just leave it up

470
00:19:56,640 --> 00:19:59,360
Speaker 3: to everybody else, because chances are there won't be what

471
00:19:59,400 --> 00:20:01,760
Speaker 3: you need there and you'll be annoyed with yourself later on.

472
00:20:02,200 --> 00:20:03,120
Speaker 1: Yeah, so true.

473
00:20:03,160 --> 00:20:05,400
Speaker 2: I think I can't tell you how many times that happens,

474
00:20:05,480 --> 00:20:08,080
Speaker 2: where people will go and say it will be okay,

475
00:20:08,119 --> 00:20:10,520
Speaker 2: and then inevitably they end up eating twelve sausages, bread

476
00:20:10,600 --> 00:20:13,240
Speaker 2: white bread rolls, you know, like you know in general

477
00:20:13,280 --> 00:20:15,320
Speaker 2: it's not going to be great generally. In saying that,

478
00:20:15,359 --> 00:20:17,959
Speaker 2: I did just see that Coals are now stocking chicken

479
00:20:18,080 --> 00:20:21,440
Speaker 2: peppercorn lean sausages, which is new because they got deleted

480
00:20:21,440 --> 00:20:23,880
Speaker 2: from all these several years ago, and the Leaners sausages

481
00:20:23,920 --> 00:20:26,639
Speaker 2: on the market now they are processed meat in the

482
00:20:26,680 --> 00:20:29,199
Speaker 2: sense they contain nitrates, but in terms of fat content

483
00:20:29,240 --> 00:20:31,760
Speaker 2: they're one of the best. So if you are looking

484
00:20:31,760 --> 00:20:33,760
Speaker 2: for a Lena sausage, that's one of the best ones.

485
00:20:34,200 --> 00:20:37,280
Speaker 2: But I guess to add to your point about planning ahead,

486
00:20:38,240 --> 00:20:40,240
Speaker 2: I always there's two points I want to make. The

487
00:20:40,280 --> 00:20:42,080
Speaker 2: first is that this is not a time to use

488
00:20:42,119 --> 00:20:45,040
Speaker 2: outings in business as an excuse not to exercise. I

489
00:20:45,080 --> 00:20:47,080
Speaker 2: can't tell you how many times people will happy to

490
00:20:47,119 --> 00:20:48,760
Speaker 2: go to two or three social events on a weekend,

491
00:20:48,800 --> 00:20:50,800
Speaker 2: but they can't find twenty minutes to go for a walk.

492
00:20:51,080 --> 00:20:52,600
Speaker 2: This is not the time to do less, it's the

493
00:20:52,640 --> 00:20:54,920
Speaker 2: time to do more. The days are longer in states

494
00:20:54,960 --> 00:20:57,680
Speaker 2: that have daylight saving or even in the case of Queensland,

495
00:20:57,760 --> 00:21:00,880
Speaker 2: it's like light at five am. You know, everyone can

496
00:21:00,920 --> 00:21:03,320
Speaker 2: fit in twenty to thirty minute walk, So it's not

497
00:21:03,400 --> 00:21:05,320
Speaker 2: a time to use as an excuse to not move.

498
00:21:05,840 --> 00:21:08,280
Speaker 2: And when I see clients who are I was too busy,

499
00:21:08,320 --> 00:21:10,040
Speaker 2: it was too busy at work, it's just an excuse

500
00:21:10,119 --> 00:21:12,880
Speaker 2: because you can pull out twenty minutes like You've got

501
00:21:12,880 --> 00:21:14,920
Speaker 2: to start questioning yourself if you can't find twenty minutes

502
00:21:14,960 --> 00:21:16,840
Speaker 2: to move your body, no matter how busy you are,

503
00:21:16,920 --> 00:21:19,680
Speaker 2: it's a question of priorities. But the other one I

504
00:21:19,760 --> 00:21:22,280
Speaker 2: wanted to say is that where all is, humans very

505
00:21:22,280 --> 00:21:25,040
Speaker 2: happy to go and overindulge. So we're very happy to

506
00:21:25,040 --> 00:21:27,520
Speaker 2: have the extra wines or the dessert or the indulgent meal.

507
00:21:27,880 --> 00:21:30,480
Speaker 2: What we're far less happy to do is compensate with

508
00:21:30,520 --> 00:21:34,640
Speaker 2: fewer calories. So a really powerful strategy that works well

509
00:21:34,840 --> 00:21:37,880
Speaker 2: over the entire course of your life is that when

510
00:21:37,880 --> 00:21:40,000
Speaker 2: you've had a period of over indulgence. So just say

511
00:21:40,000 --> 00:21:42,480
Speaker 2: you've had one of those weekends where it kind of

512
00:21:42,480 --> 00:21:45,000
Speaker 2: it's gone off rails, You've had several social events, you

513
00:21:45,040 --> 00:21:47,840
Speaker 2: haven't fit your training in, you've overeaten for one of

514
00:21:47,880 --> 00:21:50,320
Speaker 2: a better word, it's okay to have a light day

515
00:21:50,320 --> 00:21:53,040
Speaker 2: on Monday and just stick to a salad, maybe just

516
00:21:53,040 --> 00:21:55,840
Speaker 2: have a coffee, maybe fast until lunchtime, have a couple

517
00:21:55,840 --> 00:21:57,959
Speaker 2: of meals that are just fed you rich. So I

518
00:21:58,000 --> 00:22:01,479
Speaker 2: find there's a sort of happiness to overdo it, but

519
00:22:01,560 --> 00:22:03,560
Speaker 2: far less happiness to underdo it. We just go straight

520
00:22:03,600 --> 00:22:06,199
Speaker 2: back to eating regular meals hungry or not. So I

521
00:22:06,200 --> 00:22:08,320
Speaker 2: think if there's one other key strategy that you can

522
00:22:08,440 --> 00:22:12,720
Speaker 2: use powerfully this festive season, it's buffer over indulgence. If

523
00:22:12,720 --> 00:22:16,360
Speaker 2: you've had a more debaucherous afternoon out, skip dinner, I'll.

524
00:22:16,160 --> 00:22:16,760
Speaker 1: Have a salad.

525
00:22:17,200 --> 00:22:19,320
Speaker 2: Or if you've had a whole weekend of heavier eating,

526
00:22:19,640 --> 00:22:21,080
Speaker 2: have a couple of light days of eating.

527
00:22:21,119 --> 00:22:22,240
Speaker 1: I'm not saying skip meals.

528
00:22:22,240 --> 00:22:25,320
Speaker 2: I'm saying go for the white seafood, the shell fish,

529
00:22:25,400 --> 00:22:28,440
Speaker 2: the salad, the vegetables. You know, if you're not overly hungry,

530
00:22:28,480 --> 00:22:31,439
Speaker 2: it's okay to skip breakfast occasionally when you have overeaten.

531
00:22:31,760 --> 00:22:33,920
Speaker 2: So the art of compensation will go a long way

532
00:22:33,960 --> 00:22:36,760
Speaker 2: in allowing you to indulge to a certain degree, but

533
00:22:36,800 --> 00:22:38,520
Speaker 2: then get back on track and back in touch with

534
00:22:38,560 --> 00:22:41,000
Speaker 2: your hunger a day or two later, rather than just

535
00:22:41,080 --> 00:22:43,240
Speaker 2: riding back into a normal eating plan even though you've

536
00:22:43,240 --> 00:22:45,840
Speaker 2: eaten several hundred extra calories over the weekend.

537
00:22:46,520 --> 00:22:48,480
Speaker 3: And I think it's really important to be smart with

538
00:22:48,800 --> 00:22:51,080
Speaker 3: the social things that you do have if the timing

539
00:22:51,119 --> 00:22:53,560
Speaker 3: is something that you do have within your control, rather

540
00:22:53,600 --> 00:22:56,040
Speaker 3: than you know, I've often had clients yourself got for

541
00:22:56,080 --> 00:22:57,840
Speaker 3: breakfast and dinner. Today I've got to go out for

542
00:22:57,920 --> 00:23:00,159
Speaker 3: lunch and dinner. Could one of those things be a

543
00:23:00,160 --> 00:23:02,359
Speaker 3: coffee ketchup and a walk with a friend? Could one

544
00:23:02,359 --> 00:23:04,240
Speaker 3: of them instead of going out to dinner? Could you

545
00:23:04,280 --> 00:23:06,080
Speaker 3: host people at your house and just you know, get

546
00:23:06,119 --> 00:23:08,600
Speaker 3: everybody to bring a plate, or could you order you know,

547
00:23:08,640 --> 00:23:11,040
Speaker 3: some healthy sort of takeout in instead? Because you get

548
00:23:11,200 --> 00:23:13,119
Speaker 3: data and I'm looking at Nando's the other day, Susie,

549
00:23:13,119 --> 00:23:15,119
Speaker 3: and they actually have some pretty good options on the menu,

550
00:23:15,160 --> 00:23:17,159
Speaker 3: and it was quite reasonably priced, Like you got I

551
00:23:17,200 --> 00:23:19,679
Speaker 3: think like half a chicken, a couple of sides, and

552
00:23:19,720 --> 00:23:21,439
Speaker 3: a drink or something, and the sides could be like

553
00:23:21,440 --> 00:23:23,600
Speaker 3: broccoli and corn like. It was actually quite good for

554
00:23:23,640 --> 00:23:25,760
Speaker 3: I think like thirty three dollars or something like. It

555
00:23:25,760 --> 00:23:28,000
Speaker 3: was quite affordable. So you can actually look at just

556
00:23:28,040 --> 00:23:29,680
Speaker 3: bringing some food and if you don't want to cook

557
00:23:29,680 --> 00:23:31,520
Speaker 3: for everybody, and getting it kind of catered in a

558
00:23:31,560 --> 00:23:33,840
Speaker 3: healthy way as well. We don't always have to go

559
00:23:33,880 --> 00:23:36,000
Speaker 3: out to the restaurants and the cafes because a they're

560
00:23:36,000 --> 00:23:40,560
Speaker 3: incredibly expensive and b often the choices aren't great nutritionally.

561
00:23:40,600 --> 00:23:42,320
Speaker 3: You know, a lot of things are quite heavy, they're

562
00:23:42,400 --> 00:23:45,120
Speaker 3: deep fried, the proteins aren't as lean like you often

563
00:23:45,160 --> 00:23:47,280
Speaker 3: will see pork belly and lamb chops and all that

564
00:23:47,320 --> 00:23:48,760
Speaker 3: sort of thing on the menu and it's just not

565
00:23:48,880 --> 00:23:53,040
Speaker 3: that lean. So don't underestimate the power of actually going

566
00:23:53,040 --> 00:23:55,600
Speaker 3: to somebody's house and everybody bringing a plate or getting

567
00:23:55,600 --> 00:23:57,679
Speaker 3: a little bit of healthy catering in. And some of

568
00:23:57,680 --> 00:24:00,880
Speaker 3: my favorite things are like Vietnamese, like someone like roll,

569
00:24:00,960 --> 00:24:03,199
Speaker 3: the rice paper rolls, the Vietnamese salad bowls.

570
00:24:03,320 --> 00:24:03,840
Speaker 1: I do love.

571
00:24:03,920 --> 00:24:06,440
Speaker 3: Like I said, Nando's Gri'll do some good options as well,

572
00:24:06,480 --> 00:24:09,200
Speaker 3: and even something like Mexican like gyg if you're into it,

573
00:24:09,320 --> 00:24:11,359
Speaker 3: you can get some of those like naked burrito bowls

574
00:24:11,359 --> 00:24:13,159
Speaker 3: with a bit of rice and beans and chicken and

575
00:24:13,200 --> 00:24:15,240
Speaker 3: bumper that up with a bit of like lettuce and tomato.

576
00:24:15,640 --> 00:24:17,480
Speaker 3: So there are quite a few good options out there.

577
00:24:17,480 --> 00:24:20,160
Speaker 3: And if you've got multiple things each day, that's where

578
00:24:20,160 --> 00:24:22,119
Speaker 3: it does become really hard to stay on track. And

579
00:24:22,160 --> 00:24:24,800
Speaker 3: that's where people do get into it, kind of get

580
00:24:24,840 --> 00:24:28,240
Speaker 3: sucked into that overindulgence where it's a big, heavy breakfast,

581
00:24:28,240 --> 00:24:29,840
Speaker 3: then they might have a lunch out, then they've got

582
00:24:29,840 --> 00:24:32,679
Speaker 3: a dinner, and of course there's dessert, there's multiple wines,

583
00:24:32,840 --> 00:24:34,919
Speaker 3: and before we now we've done, you know, three thousand

584
00:24:34,920 --> 00:24:36,840
Speaker 3: calories in the day, and then we wake up and

585
00:24:36,840 --> 00:24:38,679
Speaker 3: we feel heavy and so dodgy and just not so

586
00:24:38,800 --> 00:24:41,280
Speaker 3: great the next day. So don't forget. If you want

587
00:24:41,280 --> 00:24:43,080
Speaker 3: to socialize, you want to catch up with people, it

588
00:24:43,119 --> 00:24:45,760
Speaker 3: doesn't always have to be around eating out. You can

589
00:24:45,800 --> 00:24:47,520
Speaker 3: catch up. You can go for a walk with somebody,

590
00:24:47,560 --> 00:24:49,240
Speaker 3: you can take the kids to the park. You can

591
00:24:49,440 --> 00:24:51,720
Speaker 3: host a little afternoon tea at your house. It doesn't

592
00:24:51,760 --> 00:24:54,000
Speaker 3: always have to be a solid main wheel, because I

593
00:24:54,040 --> 00:24:56,960
Speaker 3: feel like when people over indulged, it happens to be

594
00:24:57,080 --> 00:24:59,280
Speaker 3: that they've just had too many things that weekend and

595
00:24:59,359 --> 00:25:02,359
Speaker 3: everything was entered around food versus it should really be

596
00:25:02,440 --> 00:25:05,359
Speaker 3: centered around catching up and socializing with the person, not

597
00:25:05,520 --> 00:25:08,359
Speaker 3: so much the food. We can do both, absolutely, but

598
00:25:08,440 --> 00:25:10,600
Speaker 3: I think we just tend to go too hard, particularly

599
00:25:10,640 --> 00:25:12,960
Speaker 3: when we've had multiple social things in the one day.

600
00:25:13,520 --> 00:25:15,080
Speaker 1: True true, true true.

601
00:25:15,359 --> 00:25:17,760
Speaker 2: All right, Leanne, we're moving on to all things indulged

602
00:25:17,800 --> 00:25:21,440
Speaker 2: in eating. You found a new pasta, a high protein

603
00:25:21,520 --> 00:25:23,760
Speaker 2: pastor in Wllies. Now I couldn't actually find it on

604
00:25:23,800 --> 00:25:26,840
Speaker 2: the Wooliess website, but you were very smart and snap

605
00:25:26,920 --> 00:25:31,400
Speaker 2: the nutritional panel. So that brand looks like an important brand,

606
00:25:31,400 --> 00:25:33,520
Speaker 2: but it has been in Willies for a while. But

607
00:25:33,640 --> 00:25:35,679
Speaker 2: this is a brand new high protein option.

608
00:25:36,400 --> 00:25:38,439
Speaker 3: Yeah. Well, I don't go to my local Woolies that much.

609
00:25:38,480 --> 00:25:40,639
Speaker 3: I must say, it's not good like I prefer my calls.

610
00:25:40,640 --> 00:25:43,120
Speaker 3: The local Wolllies is a bit dollars, it's not very nice,

611
00:25:43,160 --> 00:25:45,640
Speaker 3: and my coals about twenty minutes away though, but it's

612
00:25:45,680 --> 00:25:47,880
Speaker 3: just been redone and it's so nice, and I thought,

613
00:25:47,880 --> 00:25:49,320
Speaker 3: you know, I'll go on too, Woolies. I'll just see

614
00:25:49,400 --> 00:25:51,120
Speaker 3: see what they've gotten. I found a couple of new

615
00:25:51,119 --> 00:25:53,320
Speaker 3: products in Wolies, which I was quite happy with. But

616
00:25:53,480 --> 00:26:00,480
Speaker 3: this brand is called La Mollusca Jesus. Not my strong

617
00:26:00,520 --> 00:26:03,000
Speaker 3: point as a patio. Not really nice brand. I think

618
00:26:03,000 --> 00:26:04,280
Speaker 3: it is Italian, isn't it.

619
00:26:04,359 --> 00:26:08,800
Speaker 4: And use a sloop in place. It's it's Italian and it.

620
00:26:08,800 --> 00:26:10,800
Speaker 3: Uses sloop in flakes, which I love because not a

621
00:26:10,840 --> 00:26:13,080
Speaker 3: lot of products use lupin and it's quite high in

622
00:26:13,160 --> 00:26:15,200
Speaker 3: protein and low in carb for a grain, so we

623
00:26:15,320 --> 00:26:17,679
Speaker 3: quite like lupin. And they had a whole range. They

624
00:26:17,720 --> 00:26:20,440
Speaker 3: had the high protein pasta. There was a high protein spaghetti,

625
00:26:20,720 --> 00:26:22,360
Speaker 3: and I know a lot of my clients will use

626
00:26:22,480 --> 00:26:24,679
Speaker 3: either for a high protein pasta. They normally will use

627
00:26:24,680 --> 00:26:27,440
Speaker 3: San Remo or the better range, but there's no spaghetti

628
00:26:27,480 --> 00:26:29,080
Speaker 3: in that range. There's only the high five to one.

629
00:26:29,080 --> 00:26:31,679
Speaker 3: There's no protein one if you want spaghetti type pasta.

630
00:26:31,920 --> 00:26:33,439
Speaker 3: So this is the first brand that I've seen that

631
00:26:33,480 --> 00:26:36,080
Speaker 3: does a high protein spaghetti type pasta, which I thought

632
00:26:36,160 --> 00:26:36,520
Speaker 3: was good.

633
00:26:37,000 --> 00:26:37,719
Speaker 4: So in Woolies.

634
00:26:37,720 --> 00:26:39,240
Speaker 3: When I saw it, it was thirty percent off, so

635
00:26:39,240 --> 00:26:40,800
Speaker 3: it was two dollars eighty so I didn't think that

636
00:26:40,840 --> 00:26:43,440
Speaker 3: was too bad, but it generally retails for four dollars,

637
00:26:43,480 --> 00:26:45,320
Speaker 3: which for pasta, when you compare it to like the

638
00:26:45,359 --> 00:26:48,560
Speaker 3: home Bam variety, is a bit more expensive four dollars.

639
00:26:48,680 --> 00:26:50,280
Speaker 3: But I would definitely be looking at for it when

640
00:26:50,280 --> 00:26:53,040
Speaker 3: it is on sour thirty forty percent off because obviously

641
00:26:53,040 --> 00:26:54,639
Speaker 3: it's got a really good shelf life. You can keep

642
00:26:54,640 --> 00:26:57,280
Speaker 3: it in your pantry for almost forever, and it's pretty good.

643
00:26:57,800 --> 00:27:01,880
Speaker 3: Now I picked up the Fusally four hundred grand pack

644
00:27:02,000 --> 00:27:05,560
Speaker 3: and the two ingredients are dura wheat semolina at seventy

645
00:27:05,600 --> 00:27:08,439
Speaker 3: seven percent and loop and flour at twenty three percent.

646
00:27:08,720 --> 00:27:12,320
Speaker 3: That's two ingredients which is great obviously can obviously, but

647
00:27:12,440 --> 00:27:15,800
Speaker 3: it contains gluten wheat and loopen as well. Now lupin

648
00:27:15,840 --> 00:27:19,080
Speaker 3: has been listed as greatly If I'm wrong, Susie, it's

649
00:27:19,119 --> 00:27:21,159
Speaker 3: it is an allergen, isn't it? Because it is it

650
00:27:21,200 --> 00:27:23,280
Speaker 3: does have like a protein complex in there, and there

651
00:27:23,280 --> 00:27:25,159
Speaker 3: are I have heard of cases where people do have

652
00:27:25,200 --> 00:27:27,840
Speaker 3: loop and allergies, and lupin does need to be declared

653
00:27:27,840 --> 00:27:30,639
Speaker 3: on food labels because of that bad reaction that some

654
00:27:30,680 --> 00:27:33,640
Speaker 3: people do have. So just yeah, be careful with that.

655
00:27:33,720 --> 00:27:35,840
Speaker 3: And there's a maybe present statement on there that it

656
00:27:35,880 --> 00:27:40,080
Speaker 3: contains may contain soy now nutrition information. It's a four

657
00:27:40,160 --> 00:27:43,240
Speaker 3: hundred gram box and they're saying a serving size is

658
00:27:43,280 --> 00:27:45,760
Speaker 3: eighty grams, which is pretty big if I'm being honest,

659
00:27:45,800 --> 00:27:47,840
Speaker 3: like I wouldn't normally give my clients eighty grams of

660
00:27:48,080 --> 00:27:51,200
Speaker 3: pasta in a serve, but you know, each person's different.

661
00:27:51,240 --> 00:27:53,240
Speaker 3: So they're saying there's five servings per pack and the

662
00:27:53,320 --> 00:27:57,280
Speaker 3: average per eighty gram serving size is just over one

663
00:27:57,359 --> 00:28:00,760
Speaker 3: thy two hundred kilodules at three hundred is a serve

664
00:28:01,040 --> 00:28:04,200
Speaker 3: with seventeen point four grams of protein, so really high

665
00:28:04,200 --> 00:28:06,399
Speaker 3: in protein. I think the serving size is probably larger

666
00:28:06,440 --> 00:28:08,440
Speaker 3: to get the protein up there. Like this would be

667
00:28:08,480 --> 00:28:10,879
Speaker 3: a great one if you're you know, vegetarian or vegan,

668
00:28:10,920 --> 00:28:12,840
Speaker 3: where you just might want to add some sauce and

669
00:28:12,880 --> 00:28:14,720
Speaker 3: a bit of fats and you know a handful of

670
00:28:14,760 --> 00:28:17,199
Speaker 3: chickpeas and basically and some veggie in there, and that

671
00:28:17,240 --> 00:28:19,480
Speaker 3: could be a really nice high protein meal. You're getting

672
00:28:19,480 --> 00:28:21,960
Speaker 3: that up over that twenty grams of protein which we want.

673
00:28:22,160 --> 00:28:24,920
Speaker 1: What about why don't you put chickpeas in there? I'm

674
00:28:24,960 --> 00:28:29,200
Speaker 1: saying for vegetarian, vegetarian, Yeah, okay, yeah, fair enough, Okay, sorry,

675
00:28:29,640 --> 00:28:33,159
Speaker 1: you know I get funnybout chip. Yeah, a load of

676
00:28:33,280 --> 00:28:35,840
Speaker 1: fiar and protein cheeses.

677
00:28:36,520 --> 00:28:40,520
Speaker 3: Very nicely protein. Also, if you're not vegetarian, used chulous

678
00:28:40,600 --> 00:28:42,960
Speaker 3: suggested there any other type of glean protein that you want.

679
00:28:43,040 --> 00:28:45,160
Speaker 3: But I would argue that somebody who wasn't really bigger

680
00:28:45,240 --> 00:28:47,360
Speaker 3: or vegetarian probably didn't need a high protein past If

681
00:28:47,360 --> 00:28:48,600
Speaker 3: you're going to put chicken in there, if you're going

682
00:28:48,600 --> 00:28:50,800
Speaker 3: to put tuna in there, I would just use normal pasta.

683
00:28:50,840 --> 00:28:52,600
Speaker 4: I wouldn't be paying the price for it. I really

684
00:28:52,640 --> 00:28:53,560
Speaker 4: think this sits in.

685
00:28:53,520 --> 00:28:56,600
Speaker 3: That the area where you have a lower protein diet

686
00:28:56,640 --> 00:28:59,200
Speaker 3: because you don't need animal protein, you don't have dairy perhaps,

687
00:28:59,280 --> 00:29:01,680
Speaker 3: and you do need boost in terms of protein. I

688
00:29:01,680 --> 00:29:03,920
Speaker 3: don't normally use high fiber passes for my clients if

689
00:29:03,920 --> 00:29:06,240
Speaker 3: I'm putting meat or chicken or tuna in their meal.

690
00:29:06,600 --> 00:29:09,080
Speaker 2: But if you wanted a plane pasta, like if you

691
00:29:09,200 --> 00:29:11,800
Speaker 2: wanted just to do like tomato based just you know,

692
00:29:11,840 --> 00:29:13,840
Speaker 2: some people just want to playing pasta with some cheese

693
00:29:13,840 --> 00:29:15,640
Speaker 2: as opposed to putting the protein in there.

694
00:29:15,680 --> 00:29:17,320
Speaker 4: You could use it the cheese in there as well,

695
00:29:17,760 --> 00:29:18,440
Speaker 4: like a screen.

696
00:29:18,280 --> 00:29:20,400
Speaker 2: Collar fetter or something like a simple kind of meal

697
00:29:20,520 --> 00:29:22,720
Speaker 2: with veggies. Like you could do a nice prema via

698
00:29:23,440 --> 00:29:25,760
Speaker 2: using that. But you haven't tasted it yet. You've got

699
00:29:25,800 --> 00:29:26,760
Speaker 2: to taste it and see what it's like.

700
00:29:26,840 --> 00:29:28,360
Speaker 3: Yeah, I've got it. I should have done that first.

701
00:29:28,440 --> 00:29:30,040
Speaker 3: I'll get to the kids, see what they think. And

702
00:29:30,040 --> 00:29:32,719
Speaker 3: then fat wise is three point four grams per serving,

703
00:29:32,840 --> 00:29:35,920
Speaker 3: zero grams have saturated fat carbs is forty four grams

704
00:29:35,920 --> 00:29:37,880
Speaker 3: are served, which I actually think is quite good for

705
00:29:38,080 --> 00:29:39,800
Speaker 3: a size.

706
00:29:39,960 --> 00:29:41,080
Speaker 4: Yeah, that's really good.

707
00:29:41,600 --> 00:29:42,080
Speaker 1: The carb of.

708
00:29:42,120 --> 00:29:46,000
Speaker 3: Normal pasta, which is quite low carb yet relatively high

709
00:29:46,040 --> 00:29:48,920
Speaker 3: in protein and fiber as well, so dietary fib you've

710
00:29:48,920 --> 00:29:52,880
Speaker 3: got seven point four grams per serving, and sodium obviously

711
00:29:52,920 --> 00:29:56,000
Speaker 3: incredibly low. It's just naturally occurring as thirty two milligrams.

712
00:29:56,120 --> 00:29:58,920
Speaker 3: So I really really like this from a nutritional perspective.

713
00:29:58,960 --> 00:30:00,880
Speaker 3: I really like this, And like I said, it is

714
00:30:00,920 --> 00:30:03,560
Speaker 3: a higher price points, so I would be using it,

715
00:30:03,640 --> 00:30:06,320
Speaker 3: you know, targeting the client who needed it, not just

716
00:30:06,360 --> 00:30:09,280
Speaker 3: as a random recommendation for everybody. But like you said,

717
00:30:09,280 --> 00:30:11,400
Speaker 3: if you wanted just more of a vegetarian based past

718
00:30:11,520 --> 00:30:13,320
Speaker 3: you just wanted to do a bit of sauce and veggies.

719
00:30:13,640 --> 00:30:15,720
Speaker 3: I would say that most of us would ideally want

720
00:30:15,760 --> 00:30:19,480
Speaker 3: to be getting twenty grams or more protein, so utilizing

721
00:30:19,520 --> 00:30:21,080
Speaker 3: something like a bit of cheese or a bit of

722
00:30:21,080 --> 00:30:23,560
Speaker 3: cottage cheese, a bit of halluominium there could boost up

723
00:30:23,600 --> 00:30:26,000
Speaker 3: that protein even further. But if you are vegan or

724
00:30:26,080 --> 00:30:27,760
Speaker 3: you don't have dairy, you just need to be a

725
00:30:27,800 --> 00:30:29,840
Speaker 3: little bit smart with maybe adding some a little bit

726
00:30:29,840 --> 00:30:31,600
Speaker 3: of tin, lentils or something in there to boost you

727
00:30:31,680 --> 00:30:32,360
Speaker 3: up that little bit.

728
00:30:32,640 --> 00:30:34,280
Speaker 2: I've got a client I think it'll be perfect for

729
00:30:34,480 --> 00:30:38,960
Speaker 2: because she loves pasta and she's vegetarian, and she's pretty

730
00:30:39,000 --> 00:30:41,239
Speaker 2: good at keeping the portions controlled, like having a much

731
00:30:41,280 --> 00:30:43,440
Speaker 2: smaller portion of pasta and loads of veggies. But that

732
00:30:43,440 --> 00:30:45,560
Speaker 2: would really suit her diet. And I'm a bit like you,

733
00:30:46,000 --> 00:30:49,200
Speaker 2: I probably wouldn't recommend it for my average client if

734
00:30:49,240 --> 00:30:51,280
Speaker 2: they're going to do a chicken pasta bake or a

735
00:30:51,320 --> 00:30:54,080
Speaker 2: salmon pasta like I've been doing that one actually, Oh

736
00:30:54,080 --> 00:30:57,280
Speaker 2: my godly, and it's so good. You just do zucchini, tomatoes,

737
00:30:57,320 --> 00:30:59,720
Speaker 2: spinach in a pan with a salmon filet and some

738
00:31:00,240 --> 00:31:02,160
Speaker 2: cheese and then I throw in like a handful of

739
00:31:02,200 --> 00:31:05,600
Speaker 2: pasta through it. It is so delicious and simple. But

740
00:31:05,680 --> 00:31:09,840
Speaker 2: I digress. But you know a client who loves pasta

741
00:31:10,000 --> 00:31:13,640
Speaker 2: is more vegetarian. Yeah, I would absolutely use it for

742
00:31:13,640 --> 00:31:15,520
Speaker 2: that client, but you're right, I wouldn't necessarily use it

743
00:31:15,560 --> 00:31:17,680
Speaker 2: for my normal client. I'd probably go the higher fiber

744
00:31:17,720 --> 00:31:19,680
Speaker 2: pastor if they're having less. But I think it's just

745
00:31:19,720 --> 00:31:21,600
Speaker 2: a functional product, and I'll be interested to see how

746
00:31:21,640 --> 00:31:24,280
Speaker 2: it tastes. But I reckon just with twenty percent loop

747
00:31:24,280 --> 00:31:25,200
Speaker 2: and it's probably all right.

748
00:31:25,560 --> 00:31:26,480
Speaker 1: Yeah, twenty three percent.

749
00:31:26,560 --> 00:31:27,520
Speaker 4: Yeah, it's actually pretty good.

750
00:31:27,520 --> 00:31:28,920
Speaker 3: So I'll give it a whirl and I'll pop it

751
00:31:28,960 --> 00:31:31,760
Speaker 3: up on my Instagram and let everybody know what it tastes.

752
00:31:31,880 --> 00:31:34,320
Speaker 3: So good, fine, yeah, only will waves. I didn't see

753
00:31:34,320 --> 00:31:36,720
Speaker 3: it calls yet. And there's a whole nother range of

754
00:31:36,760 --> 00:31:39,360
Speaker 3: just you know, normal standard passes as well. These ones

755
00:31:39,360 --> 00:31:41,520
Speaker 3: are in a bright yellow box. You can't really miss them.

756
00:31:41,640 --> 00:31:43,280
Speaker 3: They're on the top shelf at Wolves and that's the

757
00:31:43,360 --> 00:31:45,760
Speaker 3: extra high protein, the high protein range. So I thought

758
00:31:45,760 --> 00:31:46,840
Speaker 3: it was quite interesting.

759
00:31:46,880 --> 00:31:47,320
Speaker 1: All right.

760
00:31:47,440 --> 00:31:49,480
Speaker 2: Well, to finish our podcast off today, this is a

761
00:31:49,560 --> 00:31:51,840
Speaker 2: question that's come through on our Instagram, which is where

762
00:31:51,840 --> 00:31:53,720
Speaker 2: we get most of our listener questions from. So if

763
00:31:53,760 --> 00:31:55,160
Speaker 2: things are on your mind, do you send them through.

764
00:31:55,200 --> 00:31:57,280
Speaker 2: I do scroll through there frequently, just before we hop

765
00:31:57,320 --> 00:31:59,920
Speaker 2: on and record and grab something off there. And this

766
00:32:00,160 --> 00:32:02,880
Speaker 2: was a question relating to if you're a keen podcast

767
00:32:02,920 --> 00:32:06,000
Speaker 2: listener or social media user, you may be familiar. There's

768
00:32:06,000 --> 00:32:09,200
Speaker 2: a sort of some US content that comes out really

769
00:32:09,200 --> 00:32:12,840
Speaker 2: heavily promoting fasting diets for women, and it's kind of

770
00:32:12,840 --> 00:32:16,000
Speaker 2: got a real you know, following in terms of health

771
00:32:16,040 --> 00:32:17,560
Speaker 2: at the moment, and they sort of do the realms

772
00:32:17,600 --> 00:32:20,120
Speaker 2: of all the big podcasters around the world. And I

773
00:32:20,160 --> 00:32:22,200
Speaker 2: had the question come to say that when she had

774
00:32:22,240 --> 00:32:24,560
Speaker 2: bought a book on fasting and she looked at the references,

775
00:32:24,560 --> 00:32:28,200
Speaker 2: they actually didn't seem overly strong and is fasting really

776
00:32:28,240 --> 00:32:30,440
Speaker 2: that good? And I thought, we haven't spoken about fasting

777
00:32:30,440 --> 00:32:32,840
Speaker 2: for a while, and I think there's a few different

778
00:32:32,880 --> 00:32:36,040
Speaker 2: ways to look at the intermittent fasting, so and we

779
00:32:36,080 --> 00:32:37,840
Speaker 2: have spoken about it before, but I just thought it had.

780
00:32:37,720 --> 00:32:38,200
Speaker 1: Been a while.

781
00:32:38,240 --> 00:32:44,000
Speaker 2: So in general, fasting regimes that promote people delay the

782
00:32:44,000 --> 00:32:46,680
Speaker 2: first meal of the day to shorten the eating window

783
00:32:47,520 --> 00:32:51,320
Speaker 2: I have fundamental issues with for women for two reasons.

784
00:32:51,440 --> 00:32:54,000
Speaker 2: First of all, I find that busy women who are

785
00:32:54,080 --> 00:32:56,640
Speaker 2: up early, looking after kids, working doing a million things

786
00:32:56,760 --> 00:32:59,360
Speaker 2: need their fuel, So I don't need them to be

787
00:32:59,640 --> 00:33:02,120
Speaker 2: underading through the day when they're busy and then overeating

788
00:33:02,120 --> 00:33:04,640
Speaker 2: all afternoon at evening when the body registers that it

789
00:33:04,640 --> 00:33:07,160
Speaker 2: hasn't had any fuel through the morning, and that's why

790
00:33:07,200 --> 00:33:09,400
Speaker 2: you start to not feel hungry. And the second reason

791
00:33:09,440 --> 00:33:10,840
Speaker 2: I don't like it is that I think that it

792
00:33:10,880 --> 00:33:14,160
Speaker 2: doesn't work in my circadian rhythm, and delaying the first

793
00:33:14,160 --> 00:33:15,920
Speaker 2: meal of the day makes no sense if it means

794
00:33:15,920 --> 00:33:17,720
Speaker 2: people are going to be eating a higher proportion of

795
00:33:17,760 --> 00:33:20,240
Speaker 2: calories in the second half of the day. Now, that

796
00:33:20,400 --> 00:33:23,640
Speaker 2: is very different to utilizing the benefits that come from

797
00:33:23,680 --> 00:33:26,240
Speaker 2: occasional fasting. And as this goes back to what I

798
00:33:26,280 --> 00:33:29,440
Speaker 2: was saying about party eating, there is nothing wrong with

799
00:33:29,520 --> 00:33:32,920
Speaker 2: having a low calorie day every so often to buffer

800
00:33:33,040 --> 00:33:35,960
Speaker 2: when you've overeaten. So I actually think as a strategy

801
00:33:36,600 --> 00:33:39,040
Speaker 2: having once a week where you do have a longer fast,

802
00:33:39,080 --> 00:33:42,400
Speaker 2: which may be fourteen sixteen hours without food, or the

803
00:33:42,520 --> 00:33:44,600
Speaker 2: equivalent of a light food day, which I don't want

804
00:33:44,600 --> 00:33:47,040
Speaker 2: people to cap calories, but it may be sort of

805
00:33:47,080 --> 00:33:51,040
Speaker 2: eight hundred one thousand calories occasionally because it's buffering the

806
00:33:51,080 --> 00:33:53,280
Speaker 2: effects of eating a lot more. That is how I

807
00:33:53,400 --> 00:33:57,680
Speaker 2: use fasting with clients to benefit metabolism, to give them

808
00:33:57,760 --> 00:34:02,160
Speaker 2: a break from basically eating, to let their glucose levels

809
00:34:02,200 --> 00:34:05,600
Speaker 2: return to normal, to let them feel hunger. So I

810
00:34:05,720 --> 00:34:08,640
Speaker 2: use fasting as a strategy within a regime. I do

811
00:34:08,719 --> 00:34:12,160
Speaker 2: not ever rely on it as a model to delay

812
00:34:12,200 --> 00:34:14,680
Speaker 2: the first meal of the day. So I think any

813
00:34:14,760 --> 00:34:18,480
Speaker 2: blanket statement that says that everyone should do it is

814
00:34:18,520 --> 00:34:21,880
Speaker 2: so fundamentally flawed because every single person is different and

815
00:34:21,880 --> 00:34:24,520
Speaker 2: has different metabolic needs. And I can't tell you how

816
00:34:24,520 --> 00:34:27,840
Speaker 2: many women whose diets I'm rehabbing and they're trying to

817
00:34:27,880 --> 00:34:31,799
Speaker 2: lose weight five ten, twenty kilos, they're exercising, they're so

818
00:34:31,880 --> 00:34:34,400
Speaker 2: frustrated the weight's not budging, and inevitably that only eat

819
00:34:34,440 --> 00:34:36,799
Speaker 2: till ten twelve each day. And the first thing I

820
00:34:36,800 --> 00:34:39,160
Speaker 2: have to do is get metabolism moving and feed them

821
00:34:39,160 --> 00:34:41,279
Speaker 2: early and get them hungry. And I guarantee you laut

822
00:34:41,320 --> 00:34:44,960
Speaker 2: it works every time. Clients who can't lose weight stuck

823
00:34:45,320 --> 00:34:47,439
Speaker 2: after a week or two of eating earlier. A couple

824
00:34:47,480 --> 00:34:50,440
Speaker 2: of hours after waking or losing weight because they're stoking

825
00:34:50,480 --> 00:34:53,719
Speaker 2: the fire of metabolism and that's natural circadian rhythm. Now,

826
00:34:53,760 --> 00:34:56,160
Speaker 2: there always be anomalies who some people who say this

827
00:34:56,200 --> 00:34:58,880
Speaker 2: has changed their life, that not eating till twelve has

828
00:34:58,920 --> 00:35:01,000
Speaker 2: allowed them to lose weight, But they're not the people

829
00:35:01,040 --> 00:35:03,600
Speaker 2: that I work with or see, and I have fundamental

830
00:35:03,600 --> 00:35:05,880
Speaker 2: issues with women starving themselves through the first half of

831
00:35:05,920 --> 00:35:08,280
Speaker 2: the day when the energy demands are particularly high.

832
00:35:08,719 --> 00:35:10,560
Speaker 3: Yeah, I don't love fasting. It though it's very rare

833
00:35:10,560 --> 00:35:11,960
Speaker 3: that I would ever use it for a client, and

834
00:35:11,960 --> 00:35:14,560
Speaker 3: I wouldn't really suggest it like you. Occasionally might use

835
00:35:14,600 --> 00:35:16,799
Speaker 3: it to buffer some weekend calories where I know they're

836
00:35:16,840 --> 00:35:18,719
Speaker 3: having a large lunch out and a large dinner. I

837
00:35:18,800 --> 00:35:20,360
Speaker 3: might say, hey, let's just have a coffee or a

838
00:35:20,400 --> 00:35:22,560
Speaker 3: yoprof for breakfast, or you know, not have too much

839
00:35:22,600 --> 00:35:24,360
Speaker 3: and because you're going out for two large meals of

840
00:35:24,400 --> 00:35:26,360
Speaker 3: the day. But it's a random one off if a

841
00:35:26,400 --> 00:35:28,920
Speaker 3: client's happy to do that, I'd never really suggest that,

842
00:35:29,000 --> 00:35:30,480
Speaker 3: And most of the ones I have that come to

843
00:35:30,520 --> 00:35:33,320
Speaker 3: me that are fasting, I stop that, like you, because

844
00:35:33,360 --> 00:35:36,000
Speaker 3: a lot of my ladies are working women and they're

845
00:35:36,000 --> 00:35:38,360
Speaker 3: exercising early. And when we look at it, I'm like,

846
00:35:38,440 --> 00:35:40,520
Speaker 3: what's the purpose of exercising. You've come to me. We're

847
00:35:40,520 --> 00:35:42,640
Speaker 3: going to teach you how to burn body fat through nutrition.

848
00:35:43,000 --> 00:35:45,160
Speaker 3: I don't need you to exercise to burn the calories off.

849
00:35:45,200 --> 00:35:47,400
Speaker 3: So what's the purpose of exercise? And I explain, we

850
00:35:47,600 --> 00:35:49,760
Speaker 3: like it because it's good for your metabolism, your bones,

851
00:35:49,800 --> 00:35:53,080
Speaker 3: your muscles, your heart, helps sleep better, it helps regular anxiety,

852
00:35:53,120 --> 00:35:55,359
Speaker 3: all the good benefits of exercise. We get them out

853
00:35:55,360 --> 00:35:57,719
Speaker 3: of that I need to exercise to burn calorie mindset,

854
00:35:57,960 --> 00:36:00,200
Speaker 3: so they know that they're exercising because of all these

855
00:36:00,239 --> 00:36:02,399
Speaker 3: other good benefits. And I say, well, what's the goal

856
00:36:02,440 --> 00:36:04,720
Speaker 3: with exercise? And they say, well, I'd like to get fitter.

857
00:36:05,000 --> 00:36:06,920
Speaker 3: You know, I'm a runner. I want to run my fastest,

858
00:36:07,080 --> 00:36:09,760
Speaker 3: you know, five to ten kpb. I want to squat

859
00:36:09,800 --> 00:36:11,320
Speaker 3: more in the gym. I want to get a bit fitter.

860
00:36:11,320 --> 00:36:13,080
Speaker 3: I want to make it a bit leaner. Tona.

861
00:36:13,200 --> 00:36:13,960
Speaker 4: You can't do that.

862
00:36:14,000 --> 00:36:17,400
Speaker 3: You can't have a performance based exercise goal and delay

863
00:36:17,480 --> 00:36:20,080
Speaker 3: your meals all morning or all day long, because it's

864
00:36:20,120 --> 00:36:22,160
Speaker 3: not going to work like that. The body has optimal

865
00:36:22,239 --> 00:36:23,800
Speaker 3: nutrition timing, where.

866
00:36:23,600 --> 00:36:24,480
Speaker 1: When we exercise.

867
00:36:24,520 --> 00:36:26,880
Speaker 3: We need to get in some proper fuel to repair

868
00:36:26,960 --> 00:36:30,120
Speaker 3: and regenerate the muscles and the body after you work out.

869
00:36:30,239 --> 00:36:31,759
Speaker 3: So if you're working out at six am and it's

870
00:36:31,800 --> 00:36:34,359
Speaker 3: a hard workout, you're doing some strength training, you're doing

871
00:36:34,360 --> 00:36:37,480
Speaker 3: some hit training, you're throwing some heavy weight around the gym.

872
00:36:37,760 --> 00:36:39,640
Speaker 3: You can't wait till twelve o'clock to eat. You can't

873
00:36:39,680 --> 00:36:42,120
Speaker 3: wait till one o'clock to eat. So for most women,

874
00:36:42,239 --> 00:36:44,239
Speaker 3: I actually think fasting is not a great thing.

875
00:36:44,560 --> 00:36:44,719
Speaker 4: Now.

876
00:36:44,719 --> 00:36:47,120
Speaker 3: There is a small amount of research, and honestly, most

877
00:36:47,120 --> 00:36:49,480
Speaker 3: of it is in animal based studies anyway. The research

878
00:36:49,520 --> 00:36:51,800
Speaker 3: is kind of sketchy, But there are some small studies,

879
00:36:51,840 --> 00:36:55,359
Speaker 3: particularly are an older people, that fasting may benefit from

880
00:36:55,400 --> 00:36:58,920
Speaker 3: a cognitive perspective, and also some smaller research studies that

881
00:36:58,960 --> 00:37:01,640
Speaker 3: it may benefit from a gut health perspective as well.

882
00:37:01,760 --> 00:37:03,719
Speaker 3: But honestly, most people I think you find the gut

883
00:37:03,760 --> 00:37:07,040
Speaker 3: health benefits are probably just overeating and overdoing it anyway,

884
00:37:07,520 --> 00:37:09,719
Speaker 3: So yeah, I don't I think for the small benefits

885
00:37:09,760 --> 00:37:12,040
Speaker 3: and the small amount of research that we have, there's

886
00:37:12,239 --> 00:37:15,560
Speaker 3: larger benefits from actually fueling well throughout the day, particularly

887
00:37:15,600 --> 00:37:18,840
Speaker 3: when the goal is health or hormones stabilization or fat loss.

888
00:37:19,080 --> 00:37:20,919
Speaker 3: I can't tell you the amount of times I see

889
00:37:20,920 --> 00:37:23,040
Speaker 3: women fasting and they've come to me for fat loss

890
00:37:23,040 --> 00:37:25,360
Speaker 3: and hormones, and they're having two or three black coffees

891
00:37:25,360 --> 00:37:28,680
Speaker 3: throughout the morning. They're exercising, they're not refueling properly, they're

892
00:37:28,680 --> 00:37:31,120
Speaker 3: not using any pre workout nutrition. The first meal of

893
00:37:31,160 --> 00:37:33,440
Speaker 3: the day is like one o'clock and they're just their

894
00:37:33,440 --> 00:37:35,920
Speaker 3: hormones are riding crazy or mourning low, and there's no

895
00:37:36,000 --> 00:37:39,480
Speaker 3: protein there. There's nothing to fuel or refuel after the workout.

896
00:37:39,480 --> 00:37:41,919
Speaker 3: They're just running off black caffeine or mourning long.

897
00:37:42,120 --> 00:37:43,040
Speaker 4: It's the opposite of.

898
00:37:42,960 --> 00:37:45,480
Speaker 3: What we want to do to actually dial in women's hormones.

899
00:37:45,520 --> 00:37:47,759
Speaker 3: So there are a couple of key experts in that

900
00:37:47,880 --> 00:37:51,040
Speaker 3: area that do basically recommend not fasting for the women,

901
00:37:51,120 --> 00:37:53,920
Speaker 3: particularly if they are training or exercising. So I haven't

902
00:37:53,960 --> 00:37:55,920
Speaker 3: really been a huge femin of it. I know that

903
00:37:55,920 --> 00:37:58,280
Speaker 3: there are some smaller studies from a gut health perspective,

904
00:37:58,400 --> 00:38:01,000
Speaker 3: but I'd just like to give my clients adequate time

905
00:38:01,080 --> 00:38:03,759
Speaker 3: overnight with nothing going in, like don't snack all night

906
00:38:03,800 --> 00:38:05,840
Speaker 3: long or eat a really really heavy meal. And I

907
00:38:05,840 --> 00:38:07,440
Speaker 3: feel like we're going to get some good gut health

908
00:38:07,480 --> 00:38:10,320
Speaker 3: benefits just from giving the gut some good time overnight.

909
00:38:10,400 --> 00:38:13,240
Speaker 3: You know, nine to sort of ten hours overnight without

910
00:38:13,280 --> 00:38:15,440
Speaker 3: any food, and most people get some good gut health

911
00:38:15,480 --> 00:38:16,279
Speaker 3: benefits that way.

912
00:38:16,800 --> 00:38:19,960
Speaker 1: True. We agree, alien don't always, but today we're agreeing.

913
00:38:20,880 --> 00:38:21,200
Speaker 3: All right.

914
00:38:21,239 --> 00:38:22,760
Speaker 2: Well, that brings us to the end of the nuitition

915
00:38:22,920 --> 00:38:25,200
Speaker 2: couch for another week. Please keep telling your friends about

916
00:38:25,280 --> 00:38:28,040
Speaker 2: us so we can continue to grow. And if you've

917
00:38:28,040 --> 00:38:30,399
Speaker 2: got somebody answered questions, send them through on Instagram because

918
00:38:30,400 --> 00:38:33,200
Speaker 2: we are always looking for new content ideas. So have

919
00:38:33,280 --> 00:38:33,680
Speaker 2: a great week.

920
00:38:33,680 --> 00:38:34,680
Speaker 1: We'll see you next Wednesday.

921
00:38:34,960 --> 00:38:44,719
Speaker 4: Got you guys next week.