1
00:00:00,760 --> 00:00:03,920
Speaker 1: Do you take any supplements? What do you take? Maybe

2
00:00:03,920 --> 00:00:07,200
Speaker 1: you take some iron or vitamin D or magnesium each

3
00:00:07,280 --> 00:00:10,120
Speaker 1: night for a good night's sleep. When chatting to clients,

4
00:00:10,200 --> 00:00:12,520
Speaker 1: we often hear that they are taking a number of

5
00:00:12,520 --> 00:00:16,280
Speaker 1: different supplements and sometimes it can be a case of

6
00:00:16,360 --> 00:00:19,239
Speaker 1: taking too many things. So in today's episode of The

7
00:00:19,280 --> 00:00:22,759
Speaker 1: Nutrition Couch, we deep dive the world of supplements and

8
00:00:22,880 --> 00:00:25,320
Speaker 1: chat the ones that you may need and the ones

9
00:00:25,320 --> 00:00:26,320
Speaker 1: you probably don't.

10
00:00:26,840 --> 00:00:26,960
Speaker 2: Hi.

11
00:00:27,040 --> 00:00:30,080
Speaker 1: I'm Susie Burrow and Emily and wod and together we

12
00:00:30,080 --> 00:00:32,639
Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps

13
00:00:32,680 --> 00:00:34,519
Speaker 1: you up to date on everything you need to know

14
00:00:34,560 --> 00:00:37,000
Speaker 1: in the world of nutrition, as well as all things

15
00:00:37,040 --> 00:00:40,440
Speaker 1: ups Today well not today, but in general. It's almost

16
00:00:40,479 --> 00:00:43,600
Speaker 1: party season, which means that there is plenty of extra

17
00:00:43,640 --> 00:00:45,640
Speaker 1: food and drink around. So we're going to talk through

18
00:00:45,640 --> 00:00:48,040
Speaker 1: some of the steps that you can take when you

19
00:00:48,120 --> 00:00:51,159
Speaker 1: have overdone things a little bit. Leanne has found a

20
00:00:51,200 --> 00:00:54,360
Speaker 1: new high protein pasta in the supermarket, and our listener

21
00:00:54,480 --> 00:00:57,400
Speaker 1: question is all about fasting and whether we all should

22
00:00:57,400 --> 00:01:00,240
Speaker 1: be doing it. So lean to kick us off today.

23
00:01:00,240 --> 00:01:05,120
Speaker 1: We are fresh back from our inaugural Nutrition Couch retreat

24
00:01:05,480 --> 00:01:09,720
Speaker 1: that we had last weekend at Pepper's Resort in Kingscliffe.

25
00:01:09,760 --> 00:01:12,480
Speaker 1: It was a sellout event and you had wanted to

26
00:01:12,560 --> 00:01:15,560
Speaker 1: run a retreat ever since we literally started the podcast.

27
00:01:16,040 --> 00:01:17,640
Speaker 1: Now you've been saying you want to go to Hawaii

28
00:01:17,640 --> 00:01:19,399
Speaker 1: for a retreat, which I think I'm very open to.

29
00:01:19,520 --> 00:01:21,480
Speaker 1: So if anyone's keen for that, do email us at

30
00:01:21,480 --> 00:01:24,640
Speaker 1: admin at the Nutritioncouch dot com. But we were sort

31
00:01:24,640 --> 00:01:28,920
Speaker 1: of blown away because we, like everyone, all busy working women,

32
00:01:29,400 --> 00:01:31,119
Speaker 1: we hadn't had a lot of time to really think

33
00:01:31,160 --> 00:01:32,920
Speaker 1: about it. Like we sort of thought, let's give it

34
00:01:32,959 --> 00:01:35,119
Speaker 1: a good go and see how it runs. And I'm

35
00:01:35,200 --> 00:01:37,280
Speaker 1: right to say that it could not have gone better.

36
00:01:37,840 --> 00:01:40,160
Speaker 2: Yeah, absolutely, it was just it was so fun and

37
00:01:40,200 --> 00:01:41,880
Speaker 2: it was so I was explaining to one of my

38
00:01:41,920 --> 00:01:43,960
Speaker 2: clients just this morning and she was like, how wasn't

39
00:01:44,000 --> 00:01:46,480
Speaker 2: I said, it was just twenty of the most random

40
00:01:46,600 --> 00:01:49,440
Speaker 2: group of women, but it just works. Everyone who was

41
00:01:49,520 --> 00:01:52,200
Speaker 2: just so lovely. But we had people flying in from

42
00:01:52,240 --> 00:01:54,760
Speaker 2: all of Australia, you know, we had top doctors and

43
00:01:54,800 --> 00:01:56,880
Speaker 2: lawyers all the way down to you know, women who

44
00:01:56,960 --> 00:01:58,800
Speaker 2: lived on the farm. Like we just had such a

45
00:01:58,880 --> 00:02:00,960
Speaker 2: random group of people that you wouldn't normally put in

46
00:02:01,040 --> 00:02:03,520
Speaker 2: a room together, but it just works so beautiful in

47
00:02:03,640 --> 00:02:06,120
Speaker 2: because everybody was just there for themselves. They were just like,

48
00:02:06,360 --> 00:02:07,920
Speaker 2: I need to take a moment, I need to look

49
00:02:07,960 --> 00:02:10,760
Speaker 2: after myself better. I'm busy. I never do things like this,

50
00:02:11,000 --> 00:02:13,840
Speaker 2: And it was just so lovely and everybody was sharing

51
00:02:13,919 --> 00:02:17,240
Speaker 2: ideas and stories and you know, just bouncing off each

52
00:02:17,280 --> 00:02:19,560
Speaker 2: other in a really wonderful way. And everybody was just

53
00:02:19,600 --> 00:02:22,560
Speaker 2: so open and so welcoming and honestly, couldn't have gone better.

54
00:02:23,000 --> 00:02:25,280
Speaker 1: I think that the thing that united everyone was that

55
00:02:25,320 --> 00:02:28,680
Speaker 1: they were such amazing fans and supporters of the podcast.

56
00:02:29,120 --> 00:02:31,240
Speaker 1: I think you and I always shocked, like we know

57
00:02:31,320 --> 00:02:33,919
Speaker 1: a lot of people listen because we've almost I think

58
00:02:33,919 --> 00:02:36,400
Speaker 1: we must over be pretty close if not five million

59
00:02:36,440 --> 00:02:39,960
Speaker 1: downloads now, which is only in three years, so it's

60
00:02:40,080 --> 00:02:42,840
Speaker 1: pretty reasonable number. So we know a lot of people listen,

61
00:02:42,840 --> 00:02:45,280
Speaker 1: and we're very grateful. But when people actually come up

62
00:02:45,280 --> 00:02:47,400
Speaker 1: to you and tell you that it's changed their life,

63
00:02:47,880 --> 00:02:50,400
Speaker 1: it's like really emotional. And someone said to me that

64
00:02:50,480 --> 00:02:52,520
Speaker 1: the retreat and I agree with you, Like it was

65
00:02:52,600 --> 00:02:55,120
Speaker 1: such a beautiful group of people that all just got on,

66
00:02:55,240 --> 00:02:57,360
Speaker 1: Like we were at dinner and they were all talking

67
00:02:57,400 --> 00:02:58,720
Speaker 1: and we were like shoved down the end. No one

68
00:02:58,760 --> 00:03:00,600
Speaker 1: even wanted to talk to us, like they were also

69
00:03:00,600 --> 00:03:03,320
Speaker 1: happy together, which was great. We had Tanil, who was

70
00:03:03,360 --> 00:03:06,760
Speaker 1: a local yoga and Pilate's instructor who took the ladies

71
00:03:06,800 --> 00:03:09,760
Speaker 1: through a very well attended session each day, we did

72
00:03:09,840 --> 00:03:13,680
Speaker 1: beach walks. The food was unbelievably good in terms of

73
00:03:13,720 --> 00:03:16,519
Speaker 1: our requirements of being sort of heavy on the vegetables

74
00:03:16,560 --> 00:03:19,760
Speaker 1: and lean protein, and it was just a really nice experience.

75
00:03:19,760 --> 00:03:21,840
Speaker 1: But we also a big part of the retreat was

76
00:03:21,880 --> 00:03:24,399
Speaker 1: having a one on one consult and so we got

77
00:03:24,400 --> 00:03:26,480
Speaker 1: to know everyone really well, and it was really quite

78
00:03:26,520 --> 00:03:29,120
Speaker 1: emotional talking and hearing some of the stories and the

79
00:03:29,120 --> 00:03:32,360
Speaker 1: way the podcasts had positively impacted people or you know,

80
00:03:32,360 --> 00:03:34,520
Speaker 1: how that improved their health or how they were taking

81
00:03:34,560 --> 00:03:36,840
Speaker 1: time out for their health. And one of the ladies

82
00:03:36,840 --> 00:03:38,720
Speaker 1: said to me, was I tired at the end, And

83
00:03:38,760 --> 00:03:41,600
Speaker 1: I said, actually, I feel really quite invigorated because when

84
00:03:41,640 --> 00:03:44,200
Speaker 1: you do such meaningful work and are reminded of that,

85
00:03:44,440 --> 00:03:46,480
Speaker 1: because let's be honestly, and we're just in survival most

86
00:03:46,480 --> 00:03:49,000
Speaker 1: of the time, Like I'm like literally sending you a

87
00:03:49,320 --> 00:03:51,800
Speaker 1: script two minutes before we record, like we're just flying

88
00:03:51,840 --> 00:03:54,040
Speaker 1: by the seat of our pants every day man, so

89
00:03:54,320 --> 00:03:56,960
Speaker 1: to sort of sit back and hear, you know, such

90
00:03:57,000 --> 00:04:00,000
Speaker 1: positive feedback and the effect that's had on people's lives.

91
00:04:00,000 --> 00:04:03,000
Speaker 1: Who is really, really nice. So we're all really motivated.

92
00:04:03,080 --> 00:04:05,040
Speaker 1: So if you're thinking maybe you'd like to take two

93
00:04:05,120 --> 00:04:07,080
Speaker 1: or three days out of the schedule to really immerse

94
00:04:07,120 --> 00:04:09,840
Speaker 1: in your health and well being, we are planning another

95
00:04:09,840 --> 00:04:12,360
Speaker 1: one and maybe two in March. We're hoping to run

96
00:04:12,400 --> 00:04:14,560
Speaker 1: another couple and definitely we will do an annual one

97
00:04:14,560 --> 00:04:17,200
Speaker 1: each October, So look out the details of that on

98
00:04:17,240 --> 00:04:20,200
Speaker 1: our social media and certainly email lists that admin at

99
00:04:20,200 --> 00:04:22,719
Speaker 1: the Nutrition Couch expressing any interest and we can show

100
00:04:22,720 --> 00:04:25,120
Speaker 1: the details. But it really I don't want to say

101
00:04:25,120 --> 00:04:27,480
Speaker 1: I was surprised, but I really am almost shocked how

102
00:04:27,520 --> 00:04:30,240
Speaker 1: well it's gone. And there's just a need for evidence

103
00:04:30,279 --> 00:04:32,920
Speaker 1: based information to be delivered in a way that's user

104
00:04:32,920 --> 00:04:34,919
Speaker 1: friendly to busy women. So bring it on.

105
00:04:35,440 --> 00:04:37,200
Speaker 2: Yeah, And I will just say that we've had a

106
00:04:37,240 --> 00:04:39,279
Speaker 2: lot of emails, a lot of big expressions of interest.

107
00:04:39,600 --> 00:04:41,360
Speaker 2: Because of that, we've had well over one hundred women

108
00:04:41,400 --> 00:04:44,240
Speaker 2: express interests. I haven't got the time to email everybody back,

109
00:04:44,279 --> 00:04:46,279
Speaker 2: So if you've emailed me your name is on the waitlist.

110
00:04:46,560 --> 00:04:49,320
Speaker 2: Once we finalize the dates and the locations and everything

111
00:04:49,360 --> 00:04:51,760
Speaker 2: for next year, we will email everybody on the waitlist

112
00:04:51,839 --> 00:04:53,799
Speaker 2: out the details. So if we haven't received a reply,

113
00:04:53,880 --> 00:04:56,320
Speaker 2: I do apologize at advance, but we'll do that in

114
00:04:56,360 --> 00:04:58,480
Speaker 2: a big group email to let everybody know what all

115
00:04:58,520 --> 00:05:00,720
Speaker 2: the details are and then if it's suit you, if

116
00:05:00,760 --> 00:05:03,480
Speaker 2: the weekend works for you, if the location works. We

117
00:05:03,520 --> 00:05:05,520
Speaker 2: are ninety five percent sure the one in March will

118
00:05:05,560 --> 00:05:07,839
Speaker 2: be at the same place at Peppers Kingscliff. So we

119
00:05:07,880 --> 00:05:10,200
Speaker 2: had women flying in from all over Australia. We actually

120
00:05:10,200 --> 00:05:12,839
Speaker 2: had two inquiries from New Zealand as well, but due

121
00:05:12,880 --> 00:05:14,880
Speaker 2: to the tight and timing of it, they just couldn't

122
00:05:14,880 --> 00:05:16,760
Speaker 2: make it work with their work schedule. So you were

123
00:05:16,760 --> 00:05:19,320
Speaker 2: welcome if you're listening from overseas, if you've always wanted

124
00:05:19,360 --> 00:05:22,200
Speaker 2: to come to Australia, Kingscliff is the most beautiful part

125
00:05:22,520 --> 00:05:24,479
Speaker 2: you know of the world. It's really stunning down there,

126
00:05:24,560 --> 00:05:26,440
Speaker 2: and March will be a really, really nice time a

127
00:05:26,600 --> 00:05:29,040
Speaker 2: year there as well. And what I found really surprising

128
00:05:29,120 --> 00:05:31,680
Speaker 2: was Susie. Two of our lovely ladies were sisters and

129
00:05:31,760 --> 00:05:34,520
Speaker 2: two were almost like best friends and the other sixteen

130
00:05:34,600 --> 00:05:37,640
Speaker 2: ladies were basically just flying solo. Look, I didn't expect

131
00:05:37,640 --> 00:05:39,960
Speaker 2: so many people to come by themselves, and I just

132
00:05:40,080 --> 00:05:42,159
Speaker 2: love that. I love that they were like, I'm doing

133
00:05:42,160 --> 00:05:43,880
Speaker 2: this for me, this is important to me. I'm going

134
00:05:43,960 --> 00:05:45,640
Speaker 2: to take charge of my health. I'm just going to

135
00:05:45,720 --> 00:05:47,800
Speaker 2: come and mingle with a group of like minded women

136
00:05:47,839 --> 00:05:50,360
Speaker 2: all weekend. And it was amazing. I honestly thought we'd

137
00:05:50,400 --> 00:05:53,040
Speaker 2: see just groups of friends and everybody coming with a body.

138
00:05:53,240 --> 00:05:55,080
Speaker 2: So do not be worried if you don't have a

139
00:05:55,080 --> 00:05:57,400
Speaker 2: friend to come with if you're flying solo, because the

140
00:05:57,440 --> 00:05:59,960
Speaker 2: majority of women I assume at the next one as well,

141
00:06:00,080 --> 00:06:02,520
Speaker 2: also be flying solo and you will meet so many

142
00:06:02,560 --> 00:06:05,400
Speaker 2: people you'll leave with newfound friendships. Like It's just such

143
00:06:05,440 --> 00:06:07,760
Speaker 2: an incredible couple of days. We run it from Friday

144
00:06:08,160 --> 00:06:10,200
Speaker 2: right through to Sunday lunch, and then everybody flies or

145
00:06:10,200 --> 00:06:13,400
Speaker 2: travels back home Sunday ready for kind of the you know,

146
00:06:13,680 --> 00:06:16,120
Speaker 2: reinvigorated for the next working week ahead of you. So

147
00:06:16,240 --> 00:06:19,039
Speaker 2: if you are interested, we're going to run another retreat

148
00:06:19,080 --> 00:06:21,799
Speaker 2: next year in March. We have just confirmed with Peppers

149
00:06:21,839 --> 00:06:24,840
Speaker 2: at Kingscliffe and the dates will be Friday the twenty

150
00:06:24,920 --> 00:06:28,400
Speaker 2: first of March to Sunday the twenty third of March

151
00:06:28,600 --> 00:06:32,000
Speaker 2: next year twenty twenty five, so there are a maximum

152
00:06:32,040 --> 00:06:33,919
Speaker 2: of twenty spots if you want to be one of

153
00:06:33,960 --> 00:06:36,479
Speaker 2: the lucky ladies to attend and have a one on

154
00:06:36,480 --> 00:06:40,640
Speaker 2: one consultation with either Susie or myself, plus of course

155
00:06:40,839 --> 00:06:44,960
Speaker 2: participate in all our wonderful workshops, our seminars, relaxing activities

156
00:06:45,000 --> 00:06:47,840
Speaker 2: over the weekend, including our spa dates. All of your

157
00:06:47,839 --> 00:06:51,200
Speaker 2: food and accommodation is provided as well. Please email us

158
00:06:51,279 --> 00:06:55,880
Speaker 2: asap so admin at the nutritioncouch dot com so that

159
00:06:55,960 --> 00:06:58,520
Speaker 2: we can send you some further details about the retreat

160
00:06:58,600 --> 00:07:00,920
Speaker 2: and you can also pay your deposit to secure your

161
00:07:00,960 --> 00:07:04,080
Speaker 2: spot as there are actually only fourteen of the twenty

162
00:07:04,120 --> 00:07:06,680
Speaker 2: spots left for next year, so getting quick and ask

163
00:07:06,720 --> 00:07:09,640
Speaker 2: your loved ones for an early Christmas present for next year.

164
00:07:09,920 --> 00:07:13,720
Speaker 2: So that email address again is admin at the nutritioncouch

165
00:07:13,960 --> 00:07:16,520
Speaker 2: dot com. And once we finalize all the details for

166
00:07:16,600 --> 00:07:19,520
Speaker 2: the nextra treat, we will email everybody and it's basically

167
00:07:19,760 --> 00:07:22,280
Speaker 2: first in best Stress and basically the first twenty women

168
00:07:22,280 --> 00:07:24,800
Speaker 2: to pay their own voices essentially get the spot at

169
00:07:24,840 --> 00:07:26,480
Speaker 2: the next retreat. That's kind of how it runs. We

170
00:07:26,480 --> 00:07:28,800
Speaker 2: don't have a better way to do it, do we. No.

171
00:07:28,880 --> 00:07:31,880
Speaker 1: We're excited though, because it was really a very empowering weekend,

172
00:07:32,360 --> 00:07:35,920
Speaker 1: all right, Leanne, something that has popped up. If I'm

173
00:07:36,040 --> 00:07:39,440
Speaker 1: completely honest with you, do I take any supplements? No,

174
00:07:40,800 --> 00:07:43,640
Speaker 1: I am not a big supplement taker. I use some

175
00:07:43,680 --> 00:07:47,640
Speaker 1: protein powder that we produce, but in general I am

176
00:07:47,760 --> 00:07:50,680
Speaker 1: pretty much food first and don't take Actually that's a lie.

177
00:07:50,720 --> 00:07:53,840
Speaker 1: I do take a supplement. I take flaxseed oil because

178
00:07:53,840 --> 00:07:56,840
Speaker 1: I've got very dry eyes as I get a bit older,

179
00:07:56,880 --> 00:07:59,960
Speaker 1: and I do find that it helps my I lubrication

180
00:08:00,320 --> 00:08:01,480
Speaker 1: for whatever a better word.

181
00:08:01,640 --> 00:08:03,400
Speaker 2: But thought you said librecation on the podcast.

182
00:08:05,200 --> 00:08:07,160
Speaker 1: But in general, I don't know. I'm just not really

183
00:08:07,200 --> 00:08:10,400
Speaker 1: a pill pop up. I've got an MDHFR mutation too.

184
00:08:10,480 --> 00:08:12,360
Speaker 1: I do take a method to follow it when I remember,

185
00:08:13,120 --> 00:08:14,360
Speaker 1: but I really don't.

186
00:08:14,440 --> 00:08:14,840
Speaker 2: I don't know.

187
00:08:14,920 --> 00:08:17,080
Speaker 1: It's just not me to really take things for a while.

188
00:08:17,080 --> 00:08:18,600
Speaker 1: I might go through span. I might take a few

189
00:08:18,600 --> 00:08:20,720
Speaker 1: fish oil. When I was pregnant, I did take fish oil,

190
00:08:21,200 --> 00:08:23,840
Speaker 1: not much else. Like, I'm probably not great in terms

191
00:08:23,840 --> 00:08:26,600
Speaker 1: of sometimes you do need things, But recently I've had

192
00:08:26,600 --> 00:08:28,640
Speaker 1: a couple of clients that when I went through their

193
00:08:28,640 --> 00:08:31,600
Speaker 1: supplement least I needed an extra page in my notebook.

194
00:08:31,960 --> 00:08:33,960
Speaker 1: And when I looked at one of the supplements online,

195
00:08:34,080 --> 00:08:36,240
Speaker 1: I've never seen help me with more ingredients in it.

196
00:08:36,240 --> 00:08:38,080
Speaker 1: I had to scroll for like three scrolls to get

197
00:08:38,120 --> 00:08:40,520
Speaker 1: to the bottom, and it just led you and I

198
00:08:40,559 --> 00:08:42,160
Speaker 1: to have a bit of a chat about what I

199
00:08:42,320 --> 00:08:48,000
Speaker 1: call over supplementation, because supplementation is a massive industry. It

200
00:08:48,080 --> 00:08:50,079
Speaker 1: makes a lot of money for a lot of people,

201
00:08:50,520 --> 00:08:54,240
Speaker 1: and certainly there's massive profit margins on basic vitamins and minerals,

202
00:08:54,280 --> 00:08:57,000
Speaker 1: things like vitamin B, vitamin C. You know you can

203
00:08:57,000 --> 00:08:59,480
Speaker 1: throw it in a bottle, charge twenty times the price

204
00:08:59,720 --> 00:09:03,840
Speaker 1: and no damage because it's not stored in the body. Now, ultimately,

205
00:09:03,880 --> 00:09:06,840
Speaker 1: as dieticians, we want to make sure that if people

206
00:09:06,840 --> 00:09:09,760
Speaker 1: are taking supplements that it's for a reason and they're

207
00:09:09,760 --> 00:09:12,320
Speaker 1: not wasting their money, because I can't tell you in

208
00:09:12,320 --> 00:09:14,360
Speaker 1: my career and how many times I've heard people real

209
00:09:14,400 --> 00:09:18,120
Speaker 1: off supplements they've been recommended, and it might be hundreds

210
00:09:18,160 --> 00:09:21,160
Speaker 1: of dollars worth of different supplements which are really things

211
00:09:21,160 --> 00:09:24,600
Speaker 1: they often don't even need. So I think it gives

212
00:09:24,640 --> 00:09:27,040
Speaker 1: us a false positive that you're taking all these things

213
00:09:27,040 --> 00:09:30,160
Speaker 1: that's going to make you younger, fitter, leaner, smarter, which,

214
00:09:30,440 --> 00:09:32,760
Speaker 1: let's be honest, the evidence just is not there now

215
00:09:33,160 --> 00:09:35,560
Speaker 1: the best supplements or the ones we recommend it when

216
00:09:35,600 --> 00:09:38,240
Speaker 1: people have a deficiency. So if I'm looking at blood

217
00:09:38,320 --> 00:09:41,760
Speaker 1: tests and I see someone's vitamin D deficient or has

218
00:09:41,840 --> 00:09:46,120
Speaker 1: low iron levels, certainly at times I will recommend supplement. Now,

219
00:09:46,320 --> 00:09:48,920
Speaker 1: I always want to go for basically a clean supplement,

220
00:09:48,960 --> 00:09:51,560
Speaker 1: something that's giving exactly what that person needs, rather than

221
00:09:51,600 --> 00:09:54,200
Speaker 1: a whole range of mixed things because they do stacks.

222
00:09:54,240 --> 00:09:56,760
Speaker 1: So for example, if you're taking a protein powder that

223
00:09:56,880 --> 00:09:59,599
Speaker 1: has a whole range of micronutrients in it plus a

224
00:09:59,679 --> 00:10:03,079
Speaker 1: multi vitamin plus another vitamin that's got all those same things,

225
00:10:03,160 --> 00:10:05,520
Speaker 1: quite possibly getting too much, and in the case of

226
00:10:05,600 --> 00:10:08,520
Speaker 1: vitamins and minerals, more is not better. There's what the

227
00:10:08,559 --> 00:10:10,880
Speaker 1: body needs and then there's extra which will either be

228
00:10:10,920 --> 00:10:13,319
Speaker 1: processed out via the kidneys in the liver or peed

229
00:10:13,360 --> 00:10:16,040
Speaker 1: out in the case of water soluble vitamins. So I

230
00:10:16,040 --> 00:10:18,280
Speaker 1: thought it was just worthy of a discussion if you're

231
00:10:18,360 --> 00:10:22,000
Speaker 1: someone who has twenty different pill containers, because I'll go

232
00:10:22,040 --> 00:10:23,880
Speaker 1: through with my clients and I'll say to them, look,

233
00:10:23,920 --> 00:10:26,240
Speaker 1: these are the ones that are I would say safe

234
00:10:26,320 --> 00:10:28,840
Speaker 1: or okay, or adding something to your diet, but these

235
00:10:28,840 --> 00:10:31,040
Speaker 1: are the ones doing absolutely nothing or I'm safe to

236
00:10:31,040 --> 00:10:33,760
Speaker 1: say you don't need them. And I don't want clients

237
00:10:33,800 --> 00:10:37,360
Speaker 1: to waste money, particularly when they're really really expensive, because

238
00:10:37,440 --> 00:10:40,079
Speaker 1: I just think that they're just not doing anything, even

239
00:10:40,080 --> 00:10:43,079
Speaker 1: though psychologically you may think so. So I think we

240
00:10:43,280 --> 00:10:45,800
Speaker 1: just wanted to have a general discussion about oversupplementing and

241
00:10:45,840 --> 00:10:47,839
Speaker 1: when sometimes you're just getting ripped off a little bit.

242
00:10:48,280 --> 00:10:50,800
Speaker 1: Now there's a couple of different options that I may

243
00:10:50,920 --> 00:10:53,080
Speaker 1: use at times. So if I've got a client who's

244
00:10:53,080 --> 00:10:56,400
Speaker 1: got high cholesterol and it's not overly high, they're not

245
00:10:56,440 --> 00:10:59,400
Speaker 1: on standard medication, they're eating well, I might try there's

246
00:10:59,480 --> 00:11:03,000
Speaker 1: now plant sterile capsules. Certainly there's a reason for that.

247
00:11:03,720 --> 00:11:06,320
Speaker 1: If someone has got liver in flame liver, I might

248
00:11:06,360 --> 00:11:09,400
Speaker 1: recommend milk thistle. That's a sort of herbal remedy for

249
00:11:09,559 --> 00:11:12,080
Speaker 1: in flame liver. So they're sort of hit ones here

250
00:11:12,120 --> 00:11:14,120
Speaker 1: and there. I might suggest to someone they try. Certainly,

251
00:11:14,120 --> 00:11:16,600
Speaker 1: if you've got dry eyes, flax and oil is really cood.

252
00:11:17,200 --> 00:11:19,679
Speaker 1: But I think for anyone who's got twenty bottles in

253
00:11:19,720 --> 00:11:22,280
Speaker 1: the cabinet, and you've been recommended to take a whole

254
00:11:22,360 --> 00:11:25,280
Speaker 1: range of very expensive supplements. I think it's really worth

255
00:11:25,280 --> 00:11:27,199
Speaker 1: having a look and seeing if you're actually getting any

256
00:11:27,240 --> 00:11:28,920
Speaker 1: benefit from that, or if you're just flushing a whole

257
00:11:28,960 --> 00:11:32,080
Speaker 1: lot of expensive vitamins and minerals down the toilet each day.

258
00:11:32,480 --> 00:11:35,360
Speaker 2: Yeah, Sue, I agree, because the reality is that we

259
00:11:35,440 --> 00:11:38,040
Speaker 2: want the magic pill or potion, right. We want something

260
00:11:38,080 --> 00:11:39,680
Speaker 2: that's going to give us more energy, that's going to

261
00:11:39,679 --> 00:11:42,200
Speaker 2: boost own metabolism, it's going to burn body fat or

262
00:11:42,200 --> 00:11:44,120
Speaker 2: for a lot of my clients when they start seeing me,

263
00:11:44,240 --> 00:11:46,160
Speaker 2: I say, well, what's this one, what's this one, what's

264
00:11:46,200 --> 00:11:47,840
Speaker 2: this one? And a lot of the time they just

265
00:11:47,920 --> 00:11:49,760
Speaker 2: say that just in case, just in case, I take

266
00:11:49,760 --> 00:11:52,200
Speaker 2: a multivitam in just in case, I take a greens powder,

267
00:11:52,280 --> 00:11:54,040
Speaker 2: just to get a bit more greens in. I take

268
00:11:54,120 --> 00:11:56,400
Speaker 2: an iron supplement because I was low a few years ago,

269
00:11:56,480 --> 00:11:58,640
Speaker 2: so I'm scared to go low again. And I take

270
00:11:59,240 --> 00:12:02,320
Speaker 2: a pre workout supplement because you know, my favorite influencer

271
00:12:02,360 --> 00:12:06,120
Speaker 2: online takes one. And often there's not much solid research

272
00:12:06,160 --> 00:12:08,000
Speaker 2: in size behind a lot of the things that my

273
00:12:08,040 --> 00:12:10,000
Speaker 2: clients are taking, So I will hand on my heart

274
00:12:10,080 --> 00:12:12,640
Speaker 2: say that I probably stop seventy to eighty percent of

275
00:12:12,679 --> 00:12:14,720
Speaker 2: the supplements why clients are taking when they see me,

276
00:12:15,000 --> 00:12:17,559
Speaker 2: because the reality is their diets aren't right, and that's

277
00:12:17,559 --> 00:12:18,960
Speaker 2: why they've come to see me in the first place.

278
00:12:19,000 --> 00:12:21,079
Speaker 2: They're struggling to drop body fat. The gut health is

279
00:12:21,080 --> 00:12:24,120
Speaker 2: all over the place, the hormones aren't stabilized. And I say, well,

280
00:12:24,160 --> 00:12:25,920
Speaker 2: if you're taking all these things to make yourself feel

281
00:12:25,960 --> 00:12:28,319
Speaker 2: better and it's still not feeling better, what's the point.

282
00:12:28,360 --> 00:12:30,520
Speaker 2: So let's stop all of them. Let's get the diet

283
00:12:30,600 --> 00:12:32,360
Speaker 2: right in the right portions for your body and the

284
00:12:32,440 --> 00:12:35,000
Speaker 2: right mac who you need to inspread, get everything lifestyle

285
00:12:35,000 --> 00:12:38,440
Speaker 2: related fixed, get your sleeping better, get you training more efficiently,

286
00:12:38,760 --> 00:12:41,120
Speaker 2: and then let's see if we can actually utilize some

287
00:12:41,160 --> 00:12:43,520
Speaker 2: supplements to give us a further edge or a boost,

288
00:12:43,800 --> 00:12:46,280
Speaker 2: because we really should be thinking about supplements as like

289
00:12:46,400 --> 00:12:48,480
Speaker 2: the icing on the cake or as the sprinkles on

290
00:12:48,480 --> 00:12:51,080
Speaker 2: the cake, even because the analogy I like to use

291
00:12:51,160 --> 00:12:53,360
Speaker 2: is that if the cake tastes like crap, right, if

292
00:12:53,360 --> 00:12:55,800
Speaker 2: you've mixed up the sugar in the salt, nobody's going

293
00:12:55,800 --> 00:12:57,760
Speaker 2: to eat it. It doesn't matter what sprinkles you put

294
00:12:57,800 --> 00:12:59,520
Speaker 2: on top of it, And that's like supplements. If the

295
00:12:59,600 --> 00:13:03,000
Speaker 2: diet the foundations aren't right, it doesn't matter what supplements

296
00:13:03,000 --> 00:13:04,560
Speaker 2: you're putting it because you're not really going to get

297
00:13:04,559 --> 00:13:06,560
Speaker 2: the edge that it's supposed to give you. So there

298
00:13:06,600 --> 00:13:09,160
Speaker 2: are a handful that I take. And again I didn't

299
00:13:09,200 --> 00:13:11,320
Speaker 2: do it through pregnancy. I didn't do it through breastfeed.

300
00:13:11,400 --> 00:13:13,520
Speaker 2: It's only really to give myself that little bit of

301
00:13:13,520 --> 00:13:16,120
Speaker 2: an edge this year where I've always used protein powder

302
00:13:16,160 --> 00:13:18,840
Speaker 2: on and off, not daily, but where my breakfast might

303
00:13:18,880 --> 00:13:21,240
Speaker 2: need a little boost of a protein powder, particularly if

304
00:13:21,240 --> 00:13:23,719
Speaker 2: I'm having something like a smoothie. I've recently, in the

305
00:13:23,800 --> 00:13:26,040
Speaker 2: last couple of months, started on creating and Susan and

306
00:13:26,080 --> 00:13:27,960
Speaker 2: I am very excited to bring you something new to

307
00:13:28,000 --> 00:13:29,960
Speaker 2: the market in a couple of weeks time. But I've

308
00:13:29,960 --> 00:13:32,280
Speaker 2: seen some wonderful results from Creatine myself. I've got a

309
00:13:32,280 --> 00:13:35,000
Speaker 2: lot of my clients from a sports and performance based

310
00:13:35,000 --> 00:13:37,360
Speaker 2: perspective taking a bit of creatine as well. But again,

311
00:13:37,520 --> 00:13:39,800
Speaker 2: the diets right, they're quite lean, they've dropped the body

312
00:13:39,840 --> 00:13:42,480
Speaker 2: fat and now we're really looking for that performance based benefit,

313
00:13:42,559 --> 00:13:44,800
Speaker 2: so creatine is good. And then through my pregnancy, I

314
00:13:44,800 --> 00:13:47,360
Speaker 2: took iron and fole it as well, which I'm not

315
00:13:47,360 --> 00:13:50,400
Speaker 2: taking anymore. So like you, I take very very minermal,

316
00:13:50,440 --> 00:13:52,320
Speaker 2: but if it's going to give me a slight edge,

317
00:13:52,400 --> 00:13:54,160
Speaker 2: I'm definitely going to dabble in it and put it that way.

318
00:13:54,200 --> 00:13:56,920
Speaker 2: But again it's for somebody who is got the foundations

319
00:13:57,000 --> 00:13:59,080
Speaker 2: right of the diet. First. We definitely shouldn't be taking

320
00:13:59,120 --> 00:14:01,320
Speaker 2: things just in case. But if a blood test is

321
00:14:01,320 --> 00:14:04,679
Speaker 2: found that we clinically deficient in something, are iron, I

322
00:14:04,720 --> 00:14:07,640
Speaker 2: think it's really really important to supplement, or if we

323
00:14:07,679 --> 00:14:09,360
Speaker 2: know we just don't eat enough. So I've got a

324
00:14:09,400 --> 00:14:11,600
Speaker 2: lot of clients Susia that are going through those menopause

325
00:14:11,640 --> 00:14:15,000
Speaker 2: or postmenopause or years where the calcium requirements are massive.

326
00:14:15,040 --> 00:14:17,600
Speaker 2: They're like thirteen hundred milligrams a day, and with some

327
00:14:17,720 --> 00:14:21,520
Speaker 2: really smart picks in the supermarket, you can absolutely get

328
00:14:21,560 --> 00:14:23,800
Speaker 2: that in through diet, absolutely, but a lot of my clients,

329
00:14:23,840 --> 00:14:25,360
Speaker 2: some of them don't eat dairy at all, so it

330
00:14:25,440 --> 00:14:28,240
Speaker 2: is really difficult to get thirteen hundred milligrams of calcium in.

331
00:14:28,400 --> 00:14:30,400
Speaker 2: So some of them do take a calcium supplement. Those

332
00:14:30,440 --> 00:14:31,960
Speaker 2: things are like coarse pills, so they're not you know,

333
00:14:31,960 --> 00:14:34,000
Speaker 2: they're not fun to take, but if they need it,

334
00:14:34,040 --> 00:14:35,800
Speaker 2: they need it. And I've got a handful of other

335
00:14:35,840 --> 00:14:38,440
Speaker 2: clients who might take, you know, vitamin D tablets, particularly

336
00:14:38,440 --> 00:14:40,400
Speaker 2: if they live overseas, they live in a really cold

337
00:14:40,680 --> 00:14:42,480
Speaker 2: place where they don't see a lot of sun I

338
00:14:42,520 --> 00:14:44,520
Speaker 2: eat like London, and they have an office based job,

339
00:14:44,560 --> 00:14:46,960
Speaker 2: they don't really get out much. They do take vitamin

340
00:14:47,040 --> 00:14:49,200
Speaker 2: D supplements because they are quite low in vitamin D

341
00:14:49,520 --> 00:14:52,000
Speaker 2: through you know, large months of the year. So it's

342
00:14:52,040 --> 00:14:54,600
Speaker 2: things that we would recommend with the evidence based behind them,

343
00:14:54,720 --> 00:14:57,720
Speaker 2: or a blood test shows that they're clinically deficient, or

344
00:14:58,080 --> 00:15:00,640
Speaker 2: from a I guess like a sports nutrition an ergodomic

345
00:15:00,720 --> 00:15:03,120
Speaker 2: aid perspective. We know that there is research and science

346
00:15:03,160 --> 00:15:04,920
Speaker 2: to give us that little bit of a boost. But

347
00:15:05,000 --> 00:15:08,240
Speaker 2: the large majority of things that clients will take you

348
00:15:08,320 --> 00:15:10,960
Speaker 2: and I will both basically just stop, particularly if they've

349
00:15:10,960 --> 00:15:14,200
Speaker 2: been suggested from like an integrative health practitioner, like a

350
00:15:14,280 --> 00:15:17,080
Speaker 2: natural health practitioner, because in all honesty, a lot of

351
00:15:17,080 --> 00:15:20,000
Speaker 2: those practitioners get kickbacks from all the supplements they prescribed.

352
00:15:20,000 --> 00:15:22,520
Speaker 2: They actually own commission on it, which is really bad

353
00:15:22,560 --> 00:15:24,040
Speaker 2: as well in its own and a lot of clients

354
00:15:24,080 --> 00:15:26,120
Speaker 2: don't realize that and that the rest of it is

355
00:15:26,160 --> 00:15:28,360
Speaker 2: that they don't really have an evidence based behind them.

356
00:15:28,360 --> 00:15:31,160
Speaker 2: So I've seen so many clients that are taking like six, seven,

357
00:15:31,200 --> 00:15:33,560
Speaker 2: eight different supplements. There are hundreds, if not one thousand

358
00:15:33,600 --> 00:15:35,920
Speaker 2: dollars a month, and they're still coming to me because

359
00:15:35,920 --> 00:15:37,520
Speaker 2: they still feel like crap at the end of the day.

360
00:15:37,560 --> 00:15:39,800
Speaker 2: So a lot of the things that you're taking actually

361
00:15:39,840 --> 00:15:42,600
Speaker 2: research a does it have evidence and science behind it

362
00:15:42,720 --> 00:15:45,240
Speaker 2: be is it actually helping? Because if you still don't

363
00:15:45,280 --> 00:15:47,920
Speaker 2: feel great, probably best to stop it and try something

364
00:15:48,000 --> 00:15:50,760
Speaker 2: different and see we always have a do no harm

365
00:15:50,760 --> 00:15:54,160
Speaker 2: effect first, So does it actually potentially contribute? Is there

366
00:15:54,200 --> 00:15:56,320
Speaker 2: a label reading on the bottle that says, you know,

367
00:15:56,640 --> 00:15:59,400
Speaker 2: not appropriate for whatever reason, or don't take for a

368
00:15:59,440 --> 00:16:01,680
Speaker 2: prolonged peer period of time. Even things a lot of

369
00:16:01,680 --> 00:16:04,680
Speaker 2: people think, oh, it's just a herbal supplement, it's safe. Honestly,

370
00:16:04,720 --> 00:16:07,160
Speaker 2: some of the herbal supplements can be the most dangerous

371
00:16:07,200 --> 00:16:10,400
Speaker 2: on the market because they interact with different mechanisms in

372
00:16:10,440 --> 00:16:13,280
Speaker 2: the body and interact with other types of medication as well.

373
00:16:13,400 --> 00:16:15,440
Speaker 2: So you really need to just be careful, particularly with

374
00:16:15,480 --> 00:16:18,520
Speaker 2: things like herbal supplements, because they can have large interactions

375
00:16:18,520 --> 00:16:19,040
Speaker 2: in the body.

376
00:16:19,520 --> 00:16:21,080
Speaker 1: Yeah, I think the key thing is just to really

377
00:16:21,160 --> 00:16:23,160
Speaker 1: check what you're taking and make sure that there's a

378
00:16:23,240 --> 00:16:25,640
Speaker 1: key reason for having it. But the other thing I

379
00:16:25,640 --> 00:16:27,800
Speaker 1: see all the time leanne is women who have got

380
00:16:27,880 --> 00:16:31,040
Speaker 1: low vitamin D or vitamin D deficient and they're taking

381
00:16:31,120 --> 00:16:33,520
Speaker 1: vitamin D but they're not taking it with meals. It's

382
00:16:33,520 --> 00:16:36,320
Speaker 1: a fat soluable vitamin to be absorbed well, it needs

383
00:16:36,360 --> 00:16:39,160
Speaker 1: fat around it, and hence their vitamin D never goes up.

384
00:16:39,760 --> 00:16:42,160
Speaker 1: So if you're taking supplements and they're not working, it's

385
00:16:42,200 --> 00:16:44,560
Speaker 1: also worth checking why you're taking it in the right way,

386
00:16:44,600 --> 00:16:47,200
Speaker 1: in the right dose, because there's literally no point in

387
00:16:47,240 --> 00:16:49,480
Speaker 1: taking it. So I've seen that a few times again recently,

388
00:16:49,520 --> 00:16:52,600
Speaker 1: so yes, it's certainly by beware, and I'm often you

389
00:16:52,600 --> 00:16:54,600
Speaker 1: can save plenty of cash and just eat a bit

390
00:16:54,600 --> 00:16:56,120
Speaker 1: more fresh fruit and veggies and you'll get a lot

391
00:16:56,120 --> 00:16:58,800
Speaker 1: of the stuff that you're supplementing up all right.

392
00:16:58,840 --> 00:17:01,960
Speaker 2: Well, onto our x twich is party season kind of

393
00:17:01,960 --> 00:17:04,119
Speaker 2: fitting seeing that we are November, and you know, for

394
00:17:04,160 --> 00:17:06,119
Speaker 2: some of us, Christmas goes over two months, doesn't it.

395
00:17:06,119 --> 00:17:08,280
Speaker 2: It's not just a day, it's it's it's three months.

396
00:17:08,320 --> 00:17:10,480
Speaker 1: I think it goes from Melbourne Cup to Australia.

397
00:17:11,240 --> 00:17:15,200
Speaker 2: Yeah, we're regardless of how long it goes. It's definitely

398
00:17:15,240 --> 00:17:17,240
Speaker 2: started for a lot of us, and it's just it's

399
00:17:17,280 --> 00:17:19,119
Speaker 2: all the friends stuff on the weekend, it's all the

400
00:17:19,160 --> 00:17:22,320
Speaker 2: work stuff. It's you know, like there's just so many things.

401
00:17:22,320 --> 00:17:24,880
Speaker 2: There's our calendar leading up into November and December. There's

402
00:17:24,920 --> 00:17:27,280
Speaker 2: nearly something on every single weekend. So we have to

403
00:17:27,320 --> 00:17:29,680
Speaker 2: be really smart with party season and a lot of

404
00:17:29,720 --> 00:17:31,359
Speaker 2: the times I say for my clients, like, it's not

405
00:17:31,400 --> 00:17:33,360
Speaker 2: really great to be aiming for fat loss in December,

406
00:17:33,640 --> 00:17:36,240
Speaker 2: but let's just try for maintenance, because the last thing

407
00:17:36,280 --> 00:17:38,679
Speaker 2: we want is to gain two or three kilos in

408
00:17:38,720 --> 00:17:41,120
Speaker 2: December and start off in the back foot in January.

409
00:17:41,160 --> 00:17:43,320
Speaker 2: So we really need to be smart with the choices.

410
00:17:43,520 --> 00:17:47,560
Speaker 2: And probably my absolute number one tip over all is

411
00:17:47,600 --> 00:17:49,920
Speaker 2: to plan ahead, because if you're not planning ahead, you're

412
00:17:49,920 --> 00:17:51,840
Speaker 2: going to get caught out. You're going to eat something

413
00:17:51,840 --> 00:17:54,600
Speaker 2: that you know isn't the best choice nutritionally. You're going

414
00:17:54,640 --> 00:17:57,120
Speaker 2: to end up starving somewhere and the floodgates will open

415
00:17:57,160 --> 00:17:59,640
Speaker 2: and you'll end up over snacking or overeating and you'll

416
00:17:59,640 --> 00:18:01,440
Speaker 2: just feel pretty crappy at the end of the day.

417
00:18:01,640 --> 00:18:04,080
Speaker 2: So the number one tip is absolutely to plan ahead.

418
00:18:04,640 --> 00:18:06,840
Speaker 2: And the number two tip is if you are going

419
00:18:06,880 --> 00:18:09,359
Speaker 2: to like a house or a backyard party or the park,

420
00:18:09,640 --> 00:18:11,879
Speaker 2: take something with you that you want to eat and

421
00:18:11,880 --> 00:18:14,640
Speaker 2: that's in line with your goals. Don't assume that at

422
00:18:14,640 --> 00:18:18,280
Speaker 2: the backyard barbecue, for you know, aren't flow that there's

423
00:18:18,320 --> 00:18:20,439
Speaker 2: going to be a great option there, because often what

424
00:18:20,520 --> 00:18:22,520
Speaker 2: happens is I'll say their clients, all right, is there

425
00:18:22,520 --> 00:18:24,760
Speaker 2: going to be you know, similine protein And they're like, yeah, yeah,

426
00:18:24,760 --> 00:18:26,840
Speaker 2: it's a barbecue, it'll be fine. Then they get there

427
00:18:26,840 --> 00:18:28,960
Speaker 2: and a sausages and at slam chops and everything's you know,

428
00:18:29,080 --> 00:18:32,080
Speaker 2: quite high fat and not really appropriate for you know,

429
00:18:32,119 --> 00:18:34,960
Speaker 2: a person to look at leaning down their diet a

430
00:18:35,000 --> 00:18:36,359
Speaker 2: little bit. And I say, are they going to be

431
00:18:36,400 --> 00:18:38,200
Speaker 2: some salads there? They're like, yeah, yeah, the person said

432
00:18:38,200 --> 00:18:40,800
Speaker 2: they're salads. Then they get there and it's a potato salad,

433
00:18:41,240 --> 00:18:44,280
Speaker 2: salad and a potato salad. Not really this sar that

434
00:18:44,280 --> 00:18:48,199
Speaker 2: we had in line. So really, take something with you

435
00:18:48,359 --> 00:18:50,640
Speaker 2: so it's like a non negotiable that you know there's

436
00:18:50,680 --> 00:18:53,080
Speaker 2: going to be something great there to fuel your body.

437
00:18:53,400 --> 00:18:55,760
Speaker 2: You don't have to take your entire meal prep meal

438
00:18:55,800 --> 00:18:57,840
Speaker 2: with you. You can be flexible. You can eat there,

439
00:18:58,040 --> 00:18:59,960
Speaker 2: but take a garden salad with you, take some beauty

440
00:19:00,080 --> 00:19:03,080
Speaker 2: for roast veggies with you. Take some nice, grainy, dense

441
00:19:03,119 --> 00:19:05,359
Speaker 2: bread so you're not stuck eating the you know, the

442
00:19:05,960 --> 00:19:07,880
Speaker 2: garlic bread if that's not what you want to do.

443
00:19:08,119 --> 00:19:11,879
Speaker 2: So really, just take charge this party season and don't

444
00:19:12,359 --> 00:19:14,439
Speaker 2: be a victim to the party season, which is what

445
00:19:14,480 --> 00:19:16,920
Speaker 2: we hear time and time again, isn't it, Suziela, Oh

446
00:19:17,000 --> 00:19:19,640
Speaker 2: everyone else is eating it, I'm too tired, Or they

447
00:19:19,640 --> 00:19:21,680
Speaker 2: said it was going to be available but it wasn't

448
00:19:21,960 --> 00:19:23,800
Speaker 2: a lot of the time, you can, you know, play

449
00:19:23,840 --> 00:19:26,280
Speaker 2: the victim to this time of year. But I really

450
00:19:26,320 --> 00:19:29,040
Speaker 2: think it's important to plan ahead and really take charge

451
00:19:29,040 --> 00:19:30,919
Speaker 2: of these situations. If you're going out for lunch with

452
00:19:30,960 --> 00:19:33,640
Speaker 2: some girlfriends, actually find a place in book, a place

453
00:19:33,720 --> 00:19:36,520
Speaker 2: that meets your requirements, that meets your goals. Don't go on,

454
00:19:36,640 --> 00:19:38,720
Speaker 2: don't mind, I don't mind. Everyone says, I don't mind

455
00:19:38,720 --> 00:19:40,359
Speaker 2: where we go, and then you end up eating fish

456
00:19:40,359 --> 00:19:42,480
Speaker 2: and chips for lunch and you're annoyed it yourself because

457
00:19:42,960 --> 00:19:44,720
Speaker 2: you know there wasn't even any salad left at the

458
00:19:44,800 --> 00:19:46,640
Speaker 2: fish and chip shop or you had was fish and chips.

459
00:19:46,720 --> 00:19:50,160
Speaker 2: So actually take charge of the situation and book somewhere

460
00:19:50,520 --> 00:19:52,719
Speaker 2: for you know, your gathering all your catch up, so

461
00:19:52,760 --> 00:19:54,360
Speaker 2: that you know that there's going to be some great

462
00:19:54,440 --> 00:19:56,720
Speaker 2: choices available as well. Don't just leave it up to

463
00:19:56,760 --> 00:19:59,480
Speaker 2: everybody else because chances are they won't be what you

464
00:19:59,560 --> 00:20:01,760
Speaker 2: need there and you'll be annoyed with yourself later on.

465
00:20:02,200 --> 00:20:04,199
Speaker 1: Yeah, so true. I think I can't tell you how

466
00:20:04,240 --> 00:20:07,320
Speaker 1: many times that happens, where people will go and say

467
00:20:07,359 --> 00:20:09,199
Speaker 1: it will be okay, and then inevitably they end up

468
00:20:09,240 --> 00:20:12,080
Speaker 1: eating twelve sausages, bread white bread rolls, you know, like

469
00:20:12,440 --> 00:20:14,439
Speaker 1: you know in general, it's not going to be great generally.

470
00:20:14,760 --> 00:20:16,720
Speaker 1: In saying that, I did just see that Coals are

471
00:20:16,760 --> 00:20:20,720
Speaker 1: now stocking chicken peppercorn lean sausages, which is new because

472
00:20:20,720 --> 00:20:22,760
Speaker 1: they got deleted from all these several years ago, and

473
00:20:22,920 --> 00:20:26,320
Speaker 1: the Leaners sausages on the market now they are processed

474
00:20:26,320 --> 00:20:28,400
Speaker 1: meat in the sense they contain nitrates, but in terms

475
00:20:28,440 --> 00:20:30,920
Speaker 1: of fat content they're one of the best. So if

476
00:20:30,960 --> 00:20:33,119
Speaker 1: you are looking for a Leaners sausage, that's one of

477
00:20:33,119 --> 00:20:35,679
Speaker 1: the best ones. But I guess to add to your

478
00:20:35,720 --> 00:20:39,679
Speaker 1: point about planning ahead, I always There's two points I

479
00:20:39,680 --> 00:20:41,159
Speaker 1: want to make. The first is that this is not

480
00:20:41,240 --> 00:20:43,640
Speaker 1: a time to use outings in business as an excuse

481
00:20:43,680 --> 00:20:46,080
Speaker 1: not to exercise. I can't tell you how many times

482
00:20:46,080 --> 00:20:48,000
Speaker 1: people will happy to go to two or three social

483
00:20:48,000 --> 00:20:49,880
Speaker 1: events on a weekend, but they can't find twenty minutes

484
00:20:49,920 --> 00:20:51,840
Speaker 1: to go for a walk. This is not the time

485
00:20:51,840 --> 00:20:53,600
Speaker 1: to do less, it's the time to do more. The

486
00:20:53,680 --> 00:20:56,480
Speaker 1: days are longer in states that have daylight saving or

487
00:20:56,520 --> 00:20:58,640
Speaker 1: even in the case of Queensland, it's like light at

488
00:20:58,840 --> 00:21:01,800
Speaker 1: five am. You know, everyone can fit in twenty to

489
00:21:01,800 --> 00:21:04,000
Speaker 1: thirty minute walk, So it's not a time to use

490
00:21:04,040 --> 00:21:06,520
Speaker 1: as an excuse to not move. And when I see

491
00:21:06,600 --> 00:21:08,600
Speaker 1: clients who are I was too busy, It was too

492
00:21:08,640 --> 00:21:10,639
Speaker 1: busy at work. It's just an excuse because you can

493
00:21:10,680 --> 00:21:13,520
Speaker 1: pull out twenty minutes like You've got to start questioning

494
00:21:13,520 --> 00:21:15,600
Speaker 1: yourself if you can't find twenty minutes to move your body,

495
00:21:15,760 --> 00:21:18,600
Speaker 1: no matter how busy you are, it's a question of priorities.

496
00:21:18,920 --> 00:21:20,640
Speaker 1: But the other one I wanted to say is that

497
00:21:20,920 --> 00:21:23,840
Speaker 1: where all is, humans very happy to go and over indulge,

498
00:21:24,080 --> 00:21:26,080
Speaker 1: So we're very happy to have the extra wines or

499
00:21:26,080 --> 00:21:28,840
Speaker 1: the dessert or the indulgent meal. What we're far less

500
00:21:28,840 --> 00:21:32,320
Speaker 1: happy to do is compensate with fewer calories. So a

501
00:21:32,400 --> 00:21:36,040
Speaker 1: really powerful strategy that works well over the entire course

502
00:21:36,080 --> 00:21:38,600
Speaker 1: of your life is that when you've had a period

503
00:21:38,640 --> 00:21:40,520
Speaker 1: of over indulgence. So just say you've had one of

504
00:21:40,560 --> 00:21:43,280
Speaker 1: those weekends where it kind of it's gone off rails,

505
00:21:43,320 --> 00:21:46,119
Speaker 1: You've had several social events, you haven't fit your training in,

506
00:21:46,560 --> 00:21:49,520
Speaker 1: you've overeaten for one of a better word, it's okay

507
00:21:49,520 --> 00:21:51,520
Speaker 1: to have a light day on Monday and just stick

508
00:21:51,560 --> 00:21:54,200
Speaker 1: to a salad, maybe just have a coffee, maybe fast

509
00:21:54,320 --> 00:21:56,560
Speaker 1: until lunchtime, have a couple of meals that are just

510
00:21:56,640 --> 00:22:00,560
Speaker 1: vegi rich. So I find there's a sort of happiness

511
00:22:00,600 --> 00:22:02,879
Speaker 1: to overdo it, but far less happiness to underdo it,

512
00:22:02,880 --> 00:22:04,879
Speaker 1: and we just go straight back to eating regular meals

513
00:22:04,920 --> 00:22:07,120
Speaker 1: hungry or not. So I think if there's one other

514
00:22:07,200 --> 00:22:10,240
Speaker 1: key strategy that you can use powerfully this festive season,

515
00:22:10,760 --> 00:22:14,160
Speaker 1: it's buffer over indulgence. If you've had a more debaucherous

516
00:22:14,200 --> 00:22:17,240
Speaker 1: afternoon out, skip dinner, I will have a salad. Or

517
00:22:17,280 --> 00:22:19,679
Speaker 1: if you've had a whole weekend of heavier eating, have

518
00:22:19,760 --> 00:22:21,600
Speaker 1: a couple of light days of eating. I'm not saying

519
00:22:21,600 --> 00:22:24,679
Speaker 1: skip meals. I'm saying go for the white seafood, the

520
00:22:24,680 --> 00:22:27,760
Speaker 1: shell fish, the salad, the vegetables. You know, if you're

521
00:22:27,800 --> 00:22:30,480
Speaker 1: not overly hungry, it's okay to skip breakfast occasionally when

522
00:22:30,480 --> 00:22:33,320
Speaker 1: you have overeaten. So the art of compensation will go

523
00:22:33,359 --> 00:22:35,639
Speaker 1: a long way in allowing you to indulge to a

524
00:22:35,680 --> 00:22:38,080
Speaker 1: certain degree, but then get back on track and back

525
00:22:38,119 --> 00:22:39,920
Speaker 1: in touch with your hunger a day or two later,

526
00:22:40,400 --> 00:22:42,680
Speaker 1: rather than just riding back into a normal eating plan

527
00:22:42,720 --> 00:22:45,840
Speaker 1: even though you've eaten several hundred extra calories over the weekend.

528
00:22:46,520 --> 00:22:48,440
Speaker 2: And I think it's really important to be smart with

529
00:22:48,760 --> 00:22:51,040
Speaker 2: the social things that you do have if the timing

530
00:22:51,119 --> 00:22:53,520
Speaker 2: is something that you do have within your control, rather

531
00:22:53,560 --> 00:22:56,000
Speaker 2: than you know, I've often had clients yourself got for

532
00:22:56,040 --> 00:22:57,800
Speaker 2: breakfast and dinner. Today, I've got to go out for

533
00:22:57,920 --> 00:23:00,840
Speaker 2: lunch and dinner. Could one of those things? Coffee, ketchup

534
00:23:00,880 --> 00:23:02,560
Speaker 2: and a walk with a friend? Could one of them?

535
00:23:02,600 --> 00:23:04,800
Speaker 2: Instead of going out to dinner? Could you host people

536
00:23:04,800 --> 00:23:06,600
Speaker 2: at your house and just you know, get everybody to

537
00:23:06,600 --> 00:23:08,760
Speaker 2: bring a plate, or could you order you know, some

538
00:23:08,800 --> 00:23:11,400
Speaker 2: healthy sort of takeout in instead because you get data.

539
00:23:11,400 --> 00:23:13,239
Speaker 2: And I'm looking at Nando's the other day, Susie. They

540
00:23:13,240 --> 00:23:15,199
Speaker 2: actually have some pretty good options on the menu, and

541
00:23:15,240 --> 00:23:17,360
Speaker 2: it was quite reasonably priced, Like you got I think

542
00:23:17,440 --> 00:23:19,720
Speaker 2: like half a chicken, a couple of sides, and a

543
00:23:19,800 --> 00:23:21,880
Speaker 2: drink or something, and the sides could be like broccoli

544
00:23:21,920 --> 00:23:23,720
Speaker 2: and corn like. It was actually quite good for I

545
00:23:23,720 --> 00:23:25,800
Speaker 2: think like thirty three dollars or something like. It was

546
00:23:25,840 --> 00:23:28,359
Speaker 2: quite affordable. So you can actually look at just bringing

547
00:23:28,359 --> 00:23:30,159
Speaker 2: some food in if you don't want to cook for everybody,

548
00:23:30,200 --> 00:23:32,040
Speaker 2: and getting it kind of catered in a healthy way

549
00:23:32,080 --> 00:23:34,080
Speaker 2: as well. We don't always have to go out to

550
00:23:34,119 --> 00:23:37,080
Speaker 2: the restaurants and the cafes because a they're incredibly expensive

551
00:23:37,400 --> 00:23:40,720
Speaker 2: and b often the choices aren't great nutritionally. You know,

552
00:23:40,920 --> 00:23:43,040
Speaker 2: a lot of things are quite heavy, they're deep fried,

553
00:23:43,359 --> 00:23:45,480
Speaker 2: the proteins aren't as lean like you often will see

554
00:23:45,600 --> 00:23:47,520
Speaker 2: pork belly and lamb chops and all that sort of

555
00:23:47,560 --> 00:23:49,320
Speaker 2: thing on the menu and it's just not that lean.

556
00:23:49,600 --> 00:23:53,520
Speaker 2: So don't underestimate the power of actually going to somebody's

557
00:23:53,560 --> 00:23:55,920
Speaker 2: house and everybody bringing a plate or getting a little

558
00:23:55,920 --> 00:23:58,240
Speaker 2: bit of healthy catering in. And some of my favorite

559
00:23:58,240 --> 00:24:01,280
Speaker 2: things are like Vietnamese, like someone like roll the Rice

560
00:24:01,320 --> 00:24:03,960
Speaker 2: paper rolls, a Vietnamese salad bowls I do love. Like

561
00:24:04,000 --> 00:24:06,400
Speaker 2: I said, Nando's Grill do some good options as well,

562
00:24:06,440 --> 00:24:09,200
Speaker 2: and even something like Mexican like GUYG. If you're into it,

563
00:24:09,320 --> 00:24:11,320
Speaker 2: you can get some of those like naked burrito bowls

564
00:24:11,320 --> 00:24:13,119
Speaker 2: with a bit of rice and beans and chicken and

565
00:24:13,160 --> 00:24:15,280
Speaker 2: bumper that up with a bit of like lettuce and tomato.

566
00:24:15,600 --> 00:24:17,440
Speaker 2: So there are quite a few good options out there.

567
00:24:17,480 --> 00:24:20,120
Speaker 2: And if you've got multiple things each day, that's where

568
00:24:20,160 --> 00:24:22,119
Speaker 2: it does become really hard to stay on track. And

569
00:24:22,119 --> 00:24:24,719
Speaker 2: that's where people do get into it, kind of get

570
00:24:24,800 --> 00:24:28,200
Speaker 2: sucked into that overindulgence where it's a big, heavy breakfast.

571
00:24:28,240 --> 00:24:29,800
Speaker 2: Then they might have a lunch out, then they've got

572
00:24:29,800 --> 00:24:32,639
Speaker 2: a dinner, and of course there's dessert, there's multiple wines,

573
00:24:32,800 --> 00:24:34,840
Speaker 2: and before we now we've done, you know, three thousand

574
00:24:34,880 --> 00:24:36,800
Speaker 2: calories in the day, and then we wake up and

575
00:24:36,840 --> 00:24:38,639
Speaker 2: we feel heavy and so dodgy and just not so

576
00:24:38,800 --> 00:24:41,280
Speaker 2: great the next day. So don't forget if you want

577
00:24:41,280 --> 00:24:43,080
Speaker 2: to socialize, you want to catch up with people, it

578
00:24:43,119 --> 00:24:45,719
Speaker 2: doesn't always have to be around eating out. You can

579
00:24:45,760 --> 00:24:47,520
Speaker 2: catch up. You can go for a walk with somebody,

580
00:24:47,560 --> 00:24:49,240
Speaker 2: you can take the kids to the park, you can

581
00:24:49,400 --> 00:24:51,720
Speaker 2: host a little afternoon tea at your house. It doesn't

582
00:24:51,720 --> 00:24:54,000
Speaker 2: always have to be a solid main wheel, because I

583
00:24:54,000 --> 00:24:57,119
Speaker 2: feel like when people overindulged, it happens to be that

584
00:24:57,160 --> 00:24:59,679
Speaker 2: they've just had too many things that weekend and everything

585
00:24:59,720 --> 00:25:02,720
Speaker 2: was set around food versus it should really be centered

586
00:25:02,760 --> 00:25:05,560
Speaker 2: around catching up and socializing with the person, not so

587
00:25:05,720 --> 00:25:08,480
Speaker 2: much the food. We can do boss, absolutely, but I

588
00:25:08,480 --> 00:25:10,760
Speaker 2: think we just tend to go too hard, particularly when

589
00:25:10,800 --> 00:25:12,920
Speaker 2: we've had multiple social things in the one day.

590
00:25:13,480 --> 00:25:16,560
Speaker 1: True true, true, true. All right, Leanne, we're moving on

591
00:25:16,600 --> 00:25:19,720
Speaker 1: to all things indulged in eating. You found a new pasta,

592
00:25:20,520 --> 00:25:23,160
Speaker 1: a high protein pastor in Wlies. Now I couldn't actually

593
00:25:23,200 --> 00:25:25,840
Speaker 1: find it on the Woolies website, but you were very

594
00:25:25,880 --> 00:25:30,560
Speaker 1: smart and snap the nutritional panel. So that brand looks

595
00:25:30,560 --> 00:25:32,360
Speaker 1: like an important brand, but it has been in Willies

596
00:25:32,359 --> 00:25:34,720
Speaker 1: for a while. But this is a brand new high

597
00:25:34,800 --> 00:25:35,639
Speaker 1: protein option.

598
00:25:36,359 --> 00:25:38,399
Speaker 2: Yeah. Well, I don't go to my local Woolies that much.

599
00:25:38,440 --> 00:25:40,600
Speaker 2: I must say. It's not good like I prefer my coals.

600
00:25:40,600 --> 00:25:42,399
Speaker 2: The local Woolies is a bit, you know, bit dollars.

601
00:25:42,440 --> 00:25:44,960
Speaker 2: It's not very nice and my coals about twenty minutes

602
00:25:45,000 --> 00:25:47,160
Speaker 2: away though, but it's just been redone and it's so nice,

603
00:25:47,200 --> 00:25:48,840
Speaker 2: and I thought, you know, I'll go on too, Woolies.

604
00:25:48,840 --> 00:25:50,840
Speaker 2: I'll just see what they've gotten. I found a couple

605
00:25:50,840 --> 00:25:52,760
Speaker 2: of new products in Woolies, which I was quite happy with.

606
00:25:53,200 --> 00:26:00,199
Speaker 2: But this brand is called La Mollusca molisa Jesus my

607
00:26:00,240 --> 00:26:02,800
Speaker 2: strong point as a patio. Not really nice brand. I

608
00:26:02,800 --> 00:26:06,000
Speaker 2: think it is Italian, isn't it, and use sloopy It's

609
00:26:06,040 --> 00:26:10,560
Speaker 2: an and it uses slooping flakes, which I love because

610
00:26:10,600 --> 00:26:12,680
Speaker 2: not a lot of products use lupin and it's quite

611
00:26:12,760 --> 00:26:14,920
Speaker 2: high in protein and low in carb for a grain,

612
00:26:15,000 --> 00:26:17,520
Speaker 2: so we quite like lupin. And they had a whole range.

613
00:26:17,560 --> 00:26:19,360
Speaker 2: They had the high protein pasta. There was a high

614
00:26:19,400 --> 00:26:21,879
Speaker 2: protein spaghetti, and I know a lot of my clients

615
00:26:21,880 --> 00:26:24,280
Speaker 2: will use either for a high protein pasta, they normally

616
00:26:24,280 --> 00:26:26,720
Speaker 2: will use San Remo or the better range, but there's

617
00:26:26,760 --> 00:26:28,800
Speaker 2: no spaghetti in that range. There's only the high five

618
00:26:28,800 --> 00:26:31,040
Speaker 2: to one. There's no protein one if you want spaghetti

619
00:26:31,080 --> 00:26:33,119
Speaker 2: type pasta. So this is the first brand that I've

620
00:26:33,160 --> 00:26:35,720
Speaker 2: seen that does a higher protein spaghetti type pasta, which

621
00:26:35,720 --> 00:26:38,160
Speaker 2: I thought was good. So in Woolies when I saw

622
00:26:38,200 --> 00:26:39,840
Speaker 2: it, it was thirty percent off, so it was two dollars

623
00:26:39,920 --> 00:26:41,679
Speaker 2: eighty so I didn't think that was too bad. But

624
00:26:41,720 --> 00:26:44,359
Speaker 2: it generally retails for four dollars, which for pasta, when

625
00:26:44,400 --> 00:26:46,520
Speaker 2: you compare it to like the home VAM variety, is

626
00:26:46,560 --> 00:26:49,399
Speaker 2: a bit more expensive four dollars. But I would definitely

627
00:26:49,400 --> 00:26:50,840
Speaker 2: be looking at for it when it is on sour

628
00:26:50,960 --> 00:26:53,520
Speaker 2: thirty forty percent off because obviously it's got a really

629
00:26:53,560 --> 00:26:55,360
Speaker 2: good shelf life. You can keep it in your pantry

630
00:26:55,359 --> 00:26:58,320
Speaker 2: for almost forever and it's pretty good. Now I picked

631
00:26:58,400 --> 00:27:02,480
Speaker 2: up the Fusally four hundred grand pack and the two

632
00:27:02,640 --> 00:27:06,520
Speaker 2: ingredients are duram wheat semolina at seventy seven percent and

633
00:27:06,560 --> 00:27:09,880
Speaker 2: loop and flour at twenty three percent. That's two ingredients

634
00:27:09,880 --> 00:27:12,880
Speaker 2: which is great obviously it can obviously, but it contains

635
00:27:12,880 --> 00:27:16,280
Speaker 2: gluten wheat and loopen as well. Now lupin has been

636
00:27:16,320 --> 00:27:19,199
Speaker 2: listed as greet me if I'm wrong, Susie. It's it

637
00:27:19,280 --> 00:27:21,360
Speaker 2: is an allergen, isn't it? Because it is, it does

638
00:27:21,400 --> 00:27:23,440
Speaker 2: have like a protein complex in there, and there are

639
00:27:23,440 --> 00:27:25,400
Speaker 2: I have heard of cases where people do have loop

640
00:27:25,440 --> 00:27:27,919
Speaker 2: and allergies and lupin does need to be declared on

641
00:27:28,000 --> 00:27:30,960
Speaker 2: food labels because of that bad reaction that some people

642
00:27:31,000 --> 00:27:33,760
Speaker 2: do have. So just yeah, be careful with that. And

643
00:27:33,800 --> 00:27:36,320
Speaker 2: there's a maybe present statement on there that it contains

644
00:27:36,640 --> 00:27:40,439
Speaker 2: may contain soy now nutrition information. It's a four hundred

645
00:27:40,480 --> 00:27:43,879
Speaker 2: gram box and they're saying a serving size is eighty grams,

646
00:27:43,920 --> 00:27:45,919
Speaker 2: which is pretty big if I'm being honest, like I

647
00:27:45,920 --> 00:27:48,600
Speaker 2: wouldn't normally give my clients eighty grams of pasta in

648
00:27:48,640 --> 00:27:51,400
Speaker 2: a serve, but you know, each person's different. So they're

649
00:27:51,400 --> 00:27:54,320
Speaker 2: saying there's five servings per pack and the average per

650
00:27:54,440 --> 00:27:57,800
Speaker 2: eighty gram serving size is just over one thy two

651
00:27:57,920 --> 00:28:01,760
Speaker 2: hundred kilodeles. That three hundred is a serve with seventeen

652
00:28:01,800 --> 00:28:04,639
Speaker 2: point four grams of protein, so really high in protein.

653
00:28:04,720 --> 00:28:06,720
Speaker 2: I think the serving size is probably larger to get

654
00:28:06,760 --> 00:28:08,760
Speaker 2: the protein up there. Like this would be a great

655
00:28:08,760 --> 00:28:11,199
Speaker 2: one if you're you know, vegetarian or vegan, where you

656
00:28:11,280 --> 00:28:13,080
Speaker 2: just might want to add some sauce and a bit

657
00:28:13,080 --> 00:28:15,400
Speaker 2: of fats and you know a handful of chickpeas and

658
00:28:15,640 --> 00:28:17,520
Speaker 2: basically and some veggie in there, and that could be

659
00:28:17,520 --> 00:28:19,760
Speaker 2: a really nice high protein meal. You're getting that up

660
00:28:19,800 --> 00:28:21,920
Speaker 2: over that twenty grams of protein which we want.

661
00:28:22,160 --> 00:28:25,200
Speaker 1: What about whyn't you put chickpeas in there? I'm saying

662
00:28:25,240 --> 00:28:29,159
Speaker 1: for vegetarian vegetarian. Yeah, okay, yeah, fair enough, Okay, sorry,

663
00:28:29,640 --> 00:28:33,000
Speaker 1: you know I get funny aboutchi. Yeah, imagine a load

664
00:28:33,040 --> 00:28:35,880
Speaker 1: of fibar and protein cheeses.

665
00:28:36,480 --> 00:28:39,680
Speaker 2: Very nicely protein. Also, if you're not vegetarian, used some

666
00:28:39,920 --> 00:28:42,600
Speaker 2: milouse's suggested there any other type of glean protein that

667
00:28:42,640 --> 00:28:44,680
Speaker 2: you want. But I would argue that somebody who wasn't

668
00:28:44,680 --> 00:28:46,960
Speaker 2: really bigger or vegetarian probably didn't need a high protein

669
00:28:47,000 --> 00:28:48,360
Speaker 2: past if you're going to put chicken in there, if

670
00:28:48,360 --> 00:28:50,040
Speaker 2: you're going to put tuna in there, I would just

671
00:28:50,160 --> 00:28:52,080
Speaker 2: use normal pasta. I wouldn't be paying the price for it.

672
00:28:52,120 --> 00:28:55,080
Speaker 2: I really think this sits in that the area where

673
00:28:55,200 --> 00:28:57,239
Speaker 2: you have a lower protein diet because you don't need

674
00:28:57,280 --> 00:28:59,600
Speaker 2: animal protein, you don't have dairy perhaps, and you do

675
00:28:59,720 --> 00:29:02,160
Speaker 2: need that boost in terms of protein. I don't normally

676
00:29:02,200 --> 00:29:04,360
Speaker 2: use high fiber passes for my clients if I'm putting

677
00:29:04,400 --> 00:29:06,200
Speaker 2: metal chicken or tuna in their meal.

678
00:29:06,600 --> 00:29:09,040
Speaker 1: But if you wanted a plane pasta, like if you

679
00:29:09,200 --> 00:29:11,760
Speaker 1: wanted just to do like tomato based just you know,

680
00:29:11,800 --> 00:29:13,800
Speaker 1: some people just want a plain pasta with some cheese

681
00:29:13,800 --> 00:29:15,880
Speaker 1: as opposed to putting the protein in there. You could

682
00:29:16,040 --> 00:29:17,880
Speaker 1: use it the peese in there as well, like a

683
00:29:17,920 --> 00:29:20,080
Speaker 1: screen pillar fetter or something like a simple kind of

684
00:29:20,120 --> 00:29:22,360
Speaker 1: meal with veggies. Like you could do a nice prema

685
00:29:22,440 --> 00:29:25,600
Speaker 1: via using that. But you haven't tasted it yet. You've

686
00:29:25,600 --> 00:29:26,720
Speaker 1: got to taste it and see what it's like.

687
00:29:26,800 --> 00:29:28,320
Speaker 2: Yeah, I've got it. I should have done that first.

688
00:29:28,400 --> 00:29:29,720
Speaker 2: I'll get it to the kids, see what they think.

689
00:29:29,920 --> 00:29:32,680
Speaker 2: And then fat wise is three point four grams per serving,

690
00:29:32,800 --> 00:29:35,880
Speaker 2: zero grams have saturated fat calves is forty four grams

691
00:29:35,880 --> 00:29:38,040
Speaker 2: are served, which I actually think is quite good for

692
00:29:38,080 --> 00:29:41,960
Speaker 2: a half size. Yeah, that's really good after the carb

693
00:29:41,960 --> 00:29:45,200
Speaker 2: of normal pasta yeh, which is quite low carb yet

694
00:29:45,280 --> 00:29:48,400
Speaker 2: relatively high in protein and fiber as well. So dietary

695
00:29:48,480 --> 00:29:51,640
Speaker 2: five you've got seven point four grams per serving and

696
00:29:51,760 --> 00:29:55,080
Speaker 2: sodium obviously incredibly low. It's just naturally occurring as thirty

697
00:29:55,080 --> 00:29:57,800
Speaker 2: two milligrams. So I really really like this from a

698
00:29:57,880 --> 00:30:00,640
Speaker 2: nutritional perspective. I really like this, And like I said,

699
00:30:00,680 --> 00:30:02,920
Speaker 2: it is that higher price point, so I would be

700
00:30:03,040 --> 00:30:05,959
Speaker 2: using it, you know, targeting the client who needed it,

701
00:30:06,040 --> 00:30:08,920
Speaker 2: not just as a random recommendation for everybody. But like

702
00:30:08,960 --> 00:30:10,840
Speaker 2: you said, if you wanted just more of a vegetarian

703
00:30:10,880 --> 00:30:12,400
Speaker 2: based past you just wanted to do a bit of

704
00:30:12,400 --> 00:30:14,840
Speaker 2: sauce and veggies. I would say that most of us

705
00:30:14,880 --> 00:30:17,840
Speaker 2: would ideally want to be getting twenty grams or more protein,

706
00:30:18,000 --> 00:30:20,840
Speaker 2: so utilizing something like a bit of cheese or a

707
00:30:20,840 --> 00:30:23,000
Speaker 2: bit of cottage cheese, a bit of halluominium there could

708
00:30:23,000 --> 00:30:25,520
Speaker 2: boost up that protein even further. But if you are

709
00:30:25,600 --> 00:30:27,600
Speaker 2: vegan or you don't have dairy, you just need to

710
00:30:27,640 --> 00:30:29,720
Speaker 2: be a little bit smart with maybe adding a little

711
00:30:29,720 --> 00:30:31,440
Speaker 2: bit of tin, lentils or something in there to boost

712
00:30:31,520 --> 00:30:32,360
Speaker 2: you up that little bit.

713
00:30:32,600 --> 00:30:34,240
Speaker 1: I've got a client I think it'll be perfect for

714
00:30:34,480 --> 00:30:38,960
Speaker 1: because she loves pasta and she's vegetarian, and she's pretty

715
00:30:38,960 --> 00:30:41,240
Speaker 1: good at keeping the portions controlled, like having a much

716
00:30:41,280 --> 00:30:43,400
Speaker 1: smaller portion of pasta and loads of veggies. But that

717
00:30:43,440 --> 00:30:45,560
Speaker 1: would really suit her diet. And I'm a bit like you,

718
00:30:46,000 --> 00:30:49,200
Speaker 1: I probably wouldn't recommend it for my average client if

719
00:30:49,200 --> 00:30:51,280
Speaker 1: they're going to do a chicken pasta bake or a

720
00:30:51,280 --> 00:30:54,080
Speaker 1: salmon pasta like I've been doing that one. Actually, Oh

721
00:30:54,080 --> 00:30:57,280
Speaker 1: my godly, and it's so good. You just do zucchini, tomatoes,

722
00:30:57,280 --> 00:30:59,719
Speaker 1: spinach in a pan with a salmon filet and some

723
00:30:59,720 --> 00:31:02,000
Speaker 1: creep cheese and then I throw in like a handful

724
00:31:02,040 --> 00:31:05,440
Speaker 1: of pasta through it. It is so delicious and simple.

725
00:31:05,480 --> 00:31:09,360
Speaker 1: But I digress. But you know a client who loves

726
00:31:09,400 --> 00:31:13,520
Speaker 1: pasta is more vegetarian. Yeah, I would absolutely use it

727
00:31:13,560 --> 00:31:15,400
Speaker 1: for that client, But you're right, I wouldn't necessarily use

728
00:31:15,440 --> 00:31:17,120
Speaker 1: it for my normal client. I'd probably go the higher

729
00:31:17,240 --> 00:31:19,560
Speaker 1: fiber pastor if they're having less. But I think it's

730
00:31:19,600 --> 00:31:21,520
Speaker 1: just a functional product, and I'll be interested to see

731
00:31:21,520 --> 00:31:24,000
Speaker 1: how it tastes. But I reckon just with twenty percent

732
00:31:24,040 --> 00:31:25,240
Speaker 1: loop and it's probably all right.

733
00:31:25,520 --> 00:31:27,520
Speaker 2: Yeah, twenty three percent. Yeah, it's actual pretty good. So

734
00:31:27,560 --> 00:31:29,040
Speaker 2: I'll give it a whirl and I'll pop it up

735
00:31:29,040 --> 00:31:31,760
Speaker 2: on my Instagram and let everybody know what it tastes.

736
00:31:31,840 --> 00:31:34,280
Speaker 2: So good, fine, yeah only will wors. I didn't see

737
00:31:34,280 --> 00:31:36,719
Speaker 2: it calls yet. And there's a whole other range of

738
00:31:36,760 --> 00:31:39,320
Speaker 2: just you know, normal standard passes as well. These ones

739
00:31:39,360 --> 00:31:41,520
Speaker 2: are in a bright yellow box, you can't really miss them.

740
00:31:41,640 --> 00:31:43,280
Speaker 2: They're on the top shelf at Wolves, and that's the

741
00:31:43,320 --> 00:31:45,800
Speaker 2: extra high protein, the high protein range. I thought it

742
00:31:45,800 --> 00:31:46,880
Speaker 2: was quite interesting.

743
00:31:46,880 --> 00:31:49,280
Speaker 1: All right well to finish our podcast off today. This

744
00:31:49,320 --> 00:31:51,560
Speaker 1: is a question that's come through on our Instagram, which

745
00:31:51,560 --> 00:31:53,480
Speaker 1: is where we get most of our listener questions from.

746
00:31:53,520 --> 00:31:54,800
Speaker 1: So if things are on your mind, do you send

747
00:31:54,840 --> 00:31:56,920
Speaker 1: them through? I do scroll through there frequently, just before

748
00:31:56,960 --> 00:31:59,280
Speaker 1: we hop on and record and grab something off there.

749
00:31:59,600 --> 00:32:02,000
Speaker 1: And this what's a question relating to If you're a

750
00:32:02,080 --> 00:32:05,720
Speaker 1: keen podcast listener or social media user, you may be familiar.

751
00:32:05,760 --> 00:32:08,960
Speaker 1: There's a sort of some US content that comes out

752
00:32:08,960 --> 00:32:12,720
Speaker 1: really heavily promoting fasting diets for women and it's kind

753
00:32:12,720 --> 00:32:15,680
Speaker 1: of got a real you know, following in terms of

754
00:32:15,720 --> 00:32:17,240
Speaker 1: health at the moment, and they sort of do the

755
00:32:17,280 --> 00:32:19,960
Speaker 1: reunds of all the big podcasters around the world. And

756
00:32:20,040 --> 00:32:21,880
Speaker 1: I had the question come to say that when she

757
00:32:22,040 --> 00:32:23,960
Speaker 1: had bought a book on fasting and she looked at

758
00:32:24,000 --> 00:32:27,520
Speaker 1: the references, they actually didn't seem overly strong and is

759
00:32:27,560 --> 00:32:29,760
Speaker 1: fasting really that good? And I thought, we haven't spoken

760
00:32:29,760 --> 00:32:32,360
Speaker 1: about fasting for a while, and I think there's a

761
00:32:32,400 --> 00:32:34,800
Speaker 1: few different ways to look at the intimate and fasting,

762
00:32:34,960 --> 00:32:37,200
Speaker 1: so and we have spoken about it before, but I

763
00:32:37,240 --> 00:32:40,160
Speaker 1: just thought it had been a while. So in general,

764
00:32:41,120 --> 00:32:44,600
Speaker 1: fasting regimes that promote people delay the first meal of

765
00:32:44,640 --> 00:32:48,720
Speaker 1: the day to shorten the eating window. I have fundamental

766
00:32:48,760 --> 00:32:52,160
Speaker 1: issues with for women for two reasons. First of all,

767
00:32:52,280 --> 00:32:54,680
Speaker 1: I find that busy women who are up early, looking

768
00:32:54,720 --> 00:32:57,400
Speaker 1: after kids, working, doing a million things need their fuel,

769
00:32:58,000 --> 00:33:00,400
Speaker 1: So I don't need them to be underreaching through the

770
00:33:00,440 --> 00:33:02,760
Speaker 1: day when they're busy and then overeating all afternoon and

771
00:33:02,840 --> 00:33:05,240
Speaker 1: evening when the body registers that it hasn't had any

772
00:33:05,240 --> 00:33:07,600
Speaker 1: fuel through the morning, and that's why you start to

773
00:33:07,600 --> 00:33:09,880
Speaker 1: not feel hungry. And the second reason I don't like

774
00:33:09,920 --> 00:33:11,440
Speaker 1: it is that I think that it doesn't work in

775
00:33:11,440 --> 00:33:14,480
Speaker 1: with circadian rhythm, and delaying the first meal of the

776
00:33:14,520 --> 00:33:16,360
Speaker 1: day makes no sense if it means people are going

777
00:33:16,400 --> 00:33:18,280
Speaker 1: to be eating a higher proportion of calories than the

778
00:33:18,320 --> 00:33:21,320
Speaker 1: second half of the day. Now, that is very different

779
00:33:21,680 --> 00:33:24,920
Speaker 1: to utilizing the benefits that come from occasional fasting. And

780
00:33:24,960 --> 00:33:26,800
Speaker 1: as this goes back to what I was saying about

781
00:33:26,840 --> 00:33:30,040
Speaker 1: party eating, there is nothing wrong with having a low

782
00:33:30,080 --> 00:33:33,960
Speaker 1: calorie day every so often to buffer when you've overeaten.

783
00:33:34,200 --> 00:33:37,360
Speaker 1: So I actually think as a strategy having once a

784
00:33:37,400 --> 00:33:39,440
Speaker 1: week where you do have a longer fast, which may

785
00:33:39,480 --> 00:33:43,040
Speaker 1: be fourteen sixteen hours without food, or the equivalent of

786
00:33:43,040 --> 00:33:44,920
Speaker 1: a light food day, which I don't want people to

787
00:33:44,920 --> 00:33:47,560
Speaker 1: cap calories, but it may be sort of eight hundred

788
00:33:47,560 --> 00:33:51,520
Speaker 1: one thousand calories occasionally because it's buffering the effects of

789
00:33:51,560 --> 00:33:54,120
Speaker 1: eating a lot more. That is how I use fasting

790
00:33:54,160 --> 00:33:58,400
Speaker 1: with clients to benefit metabolism, to give them a break

791
00:33:58,400 --> 00:34:03,000
Speaker 1: from basically eating, to let their glucose levels return to normal,

792
00:34:03,480 --> 00:34:06,520
Speaker 1: to let them feel hunger. So I use fasting as

793
00:34:06,520 --> 00:34:09,520
Speaker 1: a strategy within a regime. I do not ever rely

794
00:34:09,600 --> 00:34:12,799
Speaker 1: on it as a model to delay the first meal

795
00:34:12,840 --> 00:34:16,120
Speaker 1: of the day. So I think any blanket statement that

796
00:34:16,239 --> 00:34:19,920
Speaker 1: says that everyone should do it is so fundamentally flawed,

797
00:34:19,920 --> 00:34:23,200
Speaker 1: because every single person is different and has different metabolic needs.

798
00:34:23,600 --> 00:34:25,600
Speaker 1: And I can't tell you how many women whose diets

799
00:34:25,640 --> 00:34:28,879
Speaker 1: I'm rehabbing and they're trying to lose weight five ten

800
00:34:29,000 --> 00:34:33,320
Speaker 1: twenty kilos, they're exercising, they're so frustrated the weight's not budging,

801
00:34:33,320 --> 00:34:36,160
Speaker 1: and inevitably that only till ten twelve each day. And

802
00:34:36,200 --> 00:34:38,160
Speaker 1: the first thing I have to do is get metabolism

803
00:34:38,200 --> 00:34:40,279
Speaker 1: moving and feed them early and get them hungry, and

804
00:34:40,320 --> 00:34:43,560
Speaker 1: I guarantee you laut it works every time. Clients who

805
00:34:43,600 --> 00:34:46,360
Speaker 1: can't lose weight stuck after a week or two of

806
00:34:46,360 --> 00:34:49,080
Speaker 1: eating earlier a couple of hours after waking, or losing

807
00:34:49,120 --> 00:34:51,879
Speaker 1: weight because they're stoking the fire of metabolism, and that's

808
00:34:51,960 --> 00:34:55,359
Speaker 1: natural circadian rhythm. Now, there always be anomalies who some

809
00:34:55,400 --> 00:34:57,799
Speaker 1: people who say this has changed their life, that not

810
00:34:57,840 --> 00:35:00,319
Speaker 1: eating till twelve has allowed them to lose weight, But

811
00:35:00,360 --> 00:35:02,320
Speaker 1: they're not the people that I work with or see,

812
00:35:02,520 --> 00:35:05,200
Speaker 1: and I have fundamental issues with women starving themselves through

813
00:35:05,200 --> 00:35:07,280
Speaker 1: the first half of the day when the energy demands

814
00:35:07,280 --> 00:35:08,400
Speaker 1: are particularly high.

815
00:35:08,680 --> 00:35:10,520
Speaker 2: Yeah, I don't love fasting. It though it's very rare

816
00:35:10,520 --> 00:35:11,920
Speaker 2: that I would ever use it for a client, and

817
00:35:11,920 --> 00:35:14,560
Speaker 2: I wouldn't really suggest it like you. Occasionally might use

818
00:35:14,560 --> 00:35:16,799
Speaker 2: it to buffer some weekend calories where I know they're

819
00:35:16,800 --> 00:35:18,680
Speaker 2: having a large lunch out and a large dinner. I

820
00:35:18,760 --> 00:35:20,320
Speaker 2: might say, hey, let's just have a coffee or a

821
00:35:20,360 --> 00:35:22,560
Speaker 2: yoprof for breakfast, or you know, not have too much

822
00:35:22,560 --> 00:35:24,320
Speaker 2: and because you're going out for two large meals of

823
00:35:24,400 --> 00:35:26,360
Speaker 2: the day. But it's a random one off if a

824
00:35:26,360 --> 00:35:28,920
Speaker 2: client's happy to do that, I'd never really suggest that,

825
00:35:28,960 --> 00:35:30,440
Speaker 2: and most of the ones I have that come to

826
00:35:30,480 --> 00:35:33,280
Speaker 2: me that are fasting, I stop that like you, because

827
00:35:33,320 --> 00:35:35,960
Speaker 2: a lot of my ladies are working women and they're

828
00:35:36,000 --> 00:35:38,319
Speaker 2: exercising early. And when we look at it, I'm like,

829
00:35:38,440 --> 00:35:40,480
Speaker 2: what's the purpose of exercising. You've come to me, we're

830
00:35:40,480 --> 00:35:42,600
Speaker 2: going to teach you how to burn body fat through nutrition.

831
00:35:42,960 --> 00:35:45,160
Speaker 2: I don't need you to exercise to burn the calories off.

832
00:35:45,160 --> 00:35:47,400
Speaker 2: So what's the purpose of exercise? And I explain, we

833
00:35:47,600 --> 00:35:49,760
Speaker 2: like it because it's good for your metabolism, your bones,

834
00:35:49,800 --> 00:35:53,040
Speaker 2: your muscles, your heart, helps sleep better, helps regular anxiety,

835
00:35:53,080 --> 00:35:55,319
Speaker 2: all the good benefits of exercise. We get them out

836
00:35:55,320 --> 00:35:57,680
Speaker 2: of that I need to exercise to burn calorie mindset,

837
00:35:57,920 --> 00:36:00,200
Speaker 2: so they know that they're exercising because of all these

838
00:36:00,239 --> 00:36:02,399
Speaker 2: other good benefits. And I say, well, what's the goal

839
00:36:02,400 --> 00:36:04,680
Speaker 2: with exercise? And they say, well, I'd like to get fitter.

840
00:36:04,960 --> 00:36:06,920
Speaker 2: You know, I'm a runner. I want to run my fastest,

841
00:36:07,080 --> 00:36:09,760
Speaker 2: you know, five to ten KPB. I want to squat

842
00:36:09,760 --> 00:36:11,279
Speaker 2: more in the gym. I want to get a bit fitter.

843
00:36:11,320 --> 00:36:13,279
Speaker 2: I want to make it a bit leaner. Tona, you

844
00:36:13,320 --> 00:36:16,200
Speaker 2: can't do that. You can't have a performance based exercise

845
00:36:16,280 --> 00:36:19,439
Speaker 2: goal and delay your meals all morning or all day long,

846
00:36:19,600 --> 00:36:21,359
Speaker 2: because it's not going to work like that the body

847
00:36:21,440 --> 00:36:24,799
Speaker 2: has optimal nutrition timing, where when we exercise we need

848
00:36:24,840 --> 00:36:27,719
Speaker 2: to get in some proper fuel to repair and regenerate

849
00:36:27,760 --> 00:36:30,279
Speaker 2: the muscles and the body after you work out. So

850
00:36:30,280 --> 00:36:31,880
Speaker 2: if you're working out at six am and it's a

851
00:36:31,880 --> 00:36:34,440
Speaker 2: hard workout, you're doing some strength training, you're doing some

852
00:36:34,520 --> 00:36:37,440
Speaker 2: hit training, you're throwing some heavy weight around the gym,

853
00:36:37,719 --> 00:36:39,640
Speaker 2: you can't wait till twelve o'clock to eat. You can't

854
00:36:39,640 --> 00:36:42,120
Speaker 2: wait till one o'clock to eat. So for most women,

855
00:36:42,200 --> 00:36:44,680
Speaker 2: I actually think fasting is not a great thing. Now,

856
00:36:44,719 --> 00:36:47,120
Speaker 2: there is a small amount of research, and honestly, most

857
00:36:47,120 --> 00:36:49,440
Speaker 2: of it is in animal based studies anyway. The research

858
00:36:49,520 --> 00:36:51,760
Speaker 2: is kind of sketchy, but there are some small studies,

859
00:36:51,800 --> 00:36:55,359
Speaker 2: particularly are an older people, that fasting may benefit from

860
00:36:55,360 --> 00:36:58,920
Speaker 2: a cognitive perspective, and also some smaller research studies that

861
00:36:58,960 --> 00:37:01,600
Speaker 2: it may benefit from a gut health perspective as well.

862
00:37:01,760 --> 00:37:03,719
Speaker 2: But honestly, most people I think you find the gut

863
00:37:03,719 --> 00:37:07,040
Speaker 2: health benefits are probably just overeating and overdoing it anyway,

864
00:37:07,480 --> 00:37:09,719
Speaker 2: So yeah, I don't I think for the small benefits

865
00:37:09,719 --> 00:37:12,000
Speaker 2: and the small amount of research that we have, there's

866
00:37:12,239 --> 00:37:15,560
Speaker 2: larger benefits from actually fueling well. Throughout the day, particularly

867
00:37:15,560 --> 00:37:18,800
Speaker 2: when the goal is health or hormones stabilization or fat loss.

868
00:37:19,080 --> 00:37:20,879
Speaker 2: I can't tell you the amount of times I see

869
00:37:20,880 --> 00:37:23,000
Speaker 2: women fasting and they've come to me for fat loss

870
00:37:23,040 --> 00:37:25,320
Speaker 2: and hormones and they're having two or three black coffees

871
00:37:25,360 --> 00:37:28,640
Speaker 2: throughout the morning. They're exercising, they're not refueling properly, they're

872
00:37:28,680 --> 00:37:31,080
Speaker 2: not using any pre workout nutrition. The first meal of

873
00:37:31,120 --> 00:37:33,399
Speaker 2: the day is like one o'clock and they're just their

874
00:37:33,440 --> 00:37:35,880
Speaker 2: hormones are riding crazy or morning low, and there's no

875
00:37:35,960 --> 00:37:39,480
Speaker 2: protein there. There's nothing to fuel or refuel after the workout.

876
00:37:39,480 --> 00:37:42,279
Speaker 2: They're just running off black caffeine or mourning long. It's

877
00:37:42,320 --> 00:37:44,160
Speaker 2: the opposite of what we want to do to actually

878
00:37:44,200 --> 00:37:46,680
Speaker 2: dial in women's hormones. So there are a couple of

879
00:37:46,760 --> 00:37:50,120
Speaker 2: key experts in that area that do basically recommend not

880
00:37:50,160 --> 00:37:53,319
Speaker 2: fasting for women, particularly if they are training or exercising.

881
00:37:53,360 --> 00:37:55,279
Speaker 2: So I haven't really been a huge famine of it.

882
00:37:55,480 --> 00:37:57,319
Speaker 2: I know that there are some smaller studies from a

883
00:37:57,320 --> 00:37:59,920
Speaker 2: gut health perspective, but I'd just like to give my

884
00:38:00,000 --> 00:38:02,880
Speaker 2: client's adequate time overnight with nothing going in, like don't

885
00:38:03,000 --> 00:38:05,439
Speaker 2: snack all night long or eat a really really heavy meal,

886
00:38:05,600 --> 00:38:07,000
Speaker 2: and I feel like we're going to get some good

887
00:38:07,000 --> 00:38:09,399
Speaker 2: gut health benefits just from giving the gut some good

888
00:38:09,480 --> 00:38:12,440
Speaker 2: time overnight. You know, nine to sort of ten hours

889
00:38:12,440 --> 00:38:14,960
Speaker 2: overnight without any food, and most people get some good

890
00:38:15,000 --> 00:38:17,000
Speaker 2: gut health benefits that way. True.

891
00:38:17,440 --> 00:38:19,960
Speaker 1: We agree, alien don't always, but today we're agreeing.

892
00:38:20,840 --> 00:38:21,200
Speaker 2: All right.

893
00:38:21,239 --> 00:38:22,720
Speaker 1: Well, that brings us to the end of the Nutrition

894
00:38:22,880 --> 00:38:25,200
Speaker 1: Couch for another week. Please keep telling your friends about

895
00:38:25,239 --> 00:38:28,040
Speaker 1: us so we can continue to grow. And if you've

896
00:38:28,040 --> 00:38:30,399
Speaker 1: got somebody answered questions, send them through on Instagram because

897
00:38:30,400 --> 00:38:33,200
Speaker 1: we are always looking for new content ideas. So have

898
00:38:33,239 --> 00:38:35,480
Speaker 1: a great week. We'll see you next wednesdayt you guys

899
00:38:35,560 --> 00:38:35,919
Speaker 1: next week.