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Speaker 1: Have you been losing weight successfully only to have things

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Speaker 1: suddenly stall? Weight loss plateaus are a real thing or

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Speaker 1: are they? Today we take a closer look at the

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Speaker 1: science of weight loss plateaus so you can keep moving

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Speaker 1: successfully towards your weight loss goals. Hi, I'm Leanne Wood

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Speaker 1: and I'm Sydney Burrow, and as two of Australia's leading

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Speaker 1: dietitians who specialize in evidence space nutrition, we bring new

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Speaker 1: Sydneutrition Couch, a bi weekly chat on everything that is

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Speaker 1: new in the world of food giants and nutrition now

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Speaker 1: after the recent ham sandwich debate. Today we also take

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Speaker 1: a look at how much bread meat we really should

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Speaker 1: be eating And our listener question is all about dairy

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Speaker 1: and the signs that you may be intolerant rather than

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Speaker 1: allergic to dairy. But to get us started, Susie, what

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Speaker 1: is new in clinic in Sydney at the moment?

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Speaker 2: We'll have to be honestly, and I haven't been very happy.

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Speaker 2: I had I think seven cancelations in my last clinic

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Speaker 2: and I don't think this is by chance that clients

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Speaker 2: go in the wave of life, you know, if you

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Speaker 2: think about it. The school terms near the air and

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Speaker 2: a lot of people are getting ready for holidays, the

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Speaker 2: weather's turned, it's a lot cooler, and it just becomes

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Speaker 2: a little bit too hard. Life tends to take over

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Speaker 2: with some of our goals because there's no doubt when

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Speaker 2: we're working on weight loss, or it may even just

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Speaker 2: be an improvement and eating behavior, it requires attention and mindfulness.

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Speaker 2: And so as soon as my clients start to cancel

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Speaker 2: on MASS, I know that they basically haven't been doing

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Speaker 2: their homework because they don't ask to reschedule. They'd literally

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Speaker 2: say I can't make it today and put it off

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Speaker 2: a week or two. So I just know that perhaps

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Speaker 2: they haven't been giving it the attention. And I wanted

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Speaker 2: to take this opportunity not to have a goal at

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Speaker 2: anyone personally, of course, but more as a reminder that

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Speaker 2: what we know from the research around weight management in

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Speaker 2: particular is one of the biggest predictors of success is

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Speaker 2: just turning up. And it's that ability to bring your

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Speaker 2: attention to it, your mindfulness around it, to keep your

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Speaker 2: food diaries, to turn up to an appointment, and keep

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Speaker 2: on track with that goal, because otherwise what happens is

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Speaker 2: that you miss a week and then two, and then

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Speaker 2: before you know it. In busy life, you've missed a

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Speaker 2: month that could be a couple of kilos of weight loss,

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Speaker 2: and we just never get to where we're going. So

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Speaker 2: I think it's a really good reminder that for people

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Speaker 2: who are working on various goals or health related goals,

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Speaker 2: whether it's training or fitness or losing body fat or

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Speaker 2: losing weight, that a lot of it is about just

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Speaker 2: turning up and prioritizing that as part of your day.

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Speaker 2: So when people cancel and they don't say to me,

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Speaker 2: can I come later or what about tomorrow, I absolutely

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Speaker 2: know it's avoidance. So just be aware of that that

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Speaker 2: just turning up is always going to be much better

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Speaker 2: than just putting it off if your goal remains to

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Speaker 2: lose weight. So I did because I was quite irritated

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Speaker 2: actually having just so many and short with short notice,

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Speaker 2: because it kind of mucked up my day a bit.

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Speaker 2: Whereas I would have scheduled other things in, I sort

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Speaker 2: of set that to a few of them. And I

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Speaker 2: wonder if that will work in against me or in

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Speaker 2: benefit To say that, you know, a big predictor of

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Speaker 2: what loss success is turning up. So I did have

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Speaker 2: a few food diaries coming in over the weekend, so

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Speaker 2: fingers cross, we're back on track. So everybody just turn

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Speaker 2: up if you want the results.

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Speaker 1: Yeah, and I agree, And I think people think that,

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Speaker 1: you know, they can only go back and see their

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Speaker 1: dietitian when they've been one hundred percent perfect and one

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Speaker 1: hundred percent on track. But I really do feel like

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Speaker 1: as dietitians, we make the biggest impact when things are

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Speaker 1: going wrong because we can help to steer them back

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Speaker 1: on track. We can have to motivate them, keep them accountable,

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Speaker 1: and give them suggestions on hey, perhaps this is why

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Speaker 1: you went off track in the first place. Like, we

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Speaker 1: can't really help clients when they turn up in our

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Speaker 1: clinic and they're like one hundred percent on track, suity boom,

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Speaker 1: smash the week, and you're just like, all right, well,

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Speaker 1: keep going great, Like we do our best work when

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Speaker 1: they're actually struggling and they need some tips and advice

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Speaker 1: and strategies, don't we.

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Speaker 2: We do because at the end of the day, life

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Speaker 2: is always busy. As I've said before on the potty,

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Speaker 2: people don't come up and say I've got a spare hour.

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Speaker 2: How can I feel it? Like everyone is busy. It's

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Speaker 2: about priorities and we make time to do things we

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Speaker 2: want to do, and that's what I always you know,

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Speaker 2: it's a bit of a perception around time. You absolutely

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Speaker 2: have the opportunity to block out the time in the

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Speaker 2: calendar to ask for a different time.

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Speaker 3: Can we do it on the phone.

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Speaker 2: So I would agree that I would really be taking

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Speaker 2: you look at if it is a priority right now

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Speaker 2: and you have the attention to it, or where you

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Speaker 2: could actually challenge that belief that it is off track,

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Speaker 2: and actually could we use this as a learning opportunity

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Speaker 2: to say, it's not ever going to be perfect. This

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Speaker 2: is life, so we always have to work on strategies

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Speaker 2: around that. And this is a perfect example of why.

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Speaker 2: So when you are this busyer, it hasn't been perfect,

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Speaker 2: what can we learn from that to make positive changes

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Speaker 2: moving forward? Because I think people, as we've spoken about before,

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Speaker 2: are waiting for this perfect diet on a perfect day,

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Speaker 2: and that is not life. So it's about developing the

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Speaker 2: skills and strategies to deal with more challenging circumstances and

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Speaker 2: busy lives, which is what most people are living on

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Speaker 2: a day to day basis.

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Speaker 1: I absolutely agree, all right, so see, let's change gears

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Speaker 1: and chat about our media trending article of the week.

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Speaker 1: And this has been talked about for I would say,

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Speaker 1: quite some time now, but I still find it quite

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Speaker 1: surprising where I judge my clients and they really have

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Speaker 1: so though they haven't heard of it, but they're not

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Speaker 1: really aware of how strong the research really is when

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Speaker 1: it comes to things like processed meat and red meat consumption,

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Speaker 1: so on the nutrition. We have supported plant based diets

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Speaker 1: forever in a day. We know that there are so

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Speaker 1: many positive health benefits for plant based diets, but we

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Speaker 1: must declare and I'm sure our listeners know that neither

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Speaker 1: of us are one hundred percent vegan or vegetarian. But

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Speaker 1: also on the flip side of that, we also don't

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Speaker 1: eat much red meat. We do, you know, enjoy a

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Speaker 1: little bit, but we definitely don't go overboard or eat

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Speaker 1: it regularly. So I think it's an important discussion today

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Speaker 1: on really how much red meat is too much, what

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Speaker 1: is classified as red meat, what is classified as process meat,

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Speaker 1: and let's actually look at some of the science and

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Speaker 1: the research behind that, because this is an area where

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Speaker 1: there is some really really strong research in terms to

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Speaker 1: links to bow cancer, which I'm not sure if people

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Speaker 1: are actually really aware of So let me just freeball

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Speaker 1: a couple of statistics for the moment. Susie and I've

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Speaker 1: just jumped onto something like the Cancel Council sort of

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Speaker 1: government based websites. So these are, you know, proper evidence

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Speaker 1: based scientific statistics. But the first one is sort of,

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Speaker 1: I guess, the sort of an eye opening question. It

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Speaker 1: just says, did you know that eating more than seven

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Speaker 1: hundred gram so that's a raw weight of red meat

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Speaker 1: a week increases your risk of bower cancer. So seven

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Speaker 1: hundred grams sounds a lot, but if you think about it,

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Speaker 1: if you go out to a big pub where you're

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Speaker 1: getting a big rib villat or something like that, especially

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Speaker 1: if you're a male, they can easily be three hundred

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Speaker 1: plus grams. If you're eating out at a sort of

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Speaker 1: pub style type restaurant and you're getting a steak or

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Speaker 1: a rib villat or something like that a few times

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Speaker 1: a week, you're easily exceeding that seven hundred grams already.

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Speaker 1: And if you're the type of family that has, you know,

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Speaker 1: sausages one night with the kids and mincemeat another night

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Speaker 1: with the kids, you do bacon and eggs on the weekend.

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Speaker 1: The kids get ham on their sandwiches a few times

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Speaker 1: a week. Again, you're consuming quite a lot of red

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Speaker 1: meat and the other sort of food. For thought, on

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Speaker 1: this website, Susie says that did you know that the

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Speaker 1: risk of developing bow cancer goes up one point one

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Speaker 1: eight times for every fifty grams of processed meat eaten

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Speaker 1: per day. That is not a lot. So the World

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Speaker 1: Health Organization has actually classified process meats, and by definition,

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Speaker 1: they've classified a process meat, including ham, bacon, salami, and frankfurts,

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Speaker 1: all those I think what ossies would call sort of

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Speaker 1: like kabana, right, the things that we put on a cheesel.

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Speaker 1: These are classified as Group one carcinogenetic, so they are

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Speaker 1: known to cause cancer. There is very very strong evidence

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Speaker 1: that process meats such as the ones I've just mentioned

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Speaker 1: can link to cancer, So eating processed meats not only

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Speaker 1: links to things like boo cancer, but also stomach cancer

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Speaker 1: as well. And then red meat, which are more you know,

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Speaker 1: not as processed, but we still consider them a red meat.

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Speaker 1: We're talking things like beef, lamb and pork. These meats

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Speaker 1: have been classified as a group to a carcinogen so

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Speaker 1: that means that they're more than they're probably likely to

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Speaker 1: cause cancer. So still I guess some strong research there, Susi,

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Speaker 1: and I know a lot of families, particularly those on

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Speaker 1: a budget, who do eat a lot of you know,

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Speaker 1: mints and sausages and bacon in ham because they are

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Speaker 1: more of those budget friendly protein options. But I think

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Speaker 1: it's important that we had this discussion here today and

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Speaker 1: really talk about what strong evidence we do have for

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Speaker 1: these meats and these links to cancer. But on the

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Speaker 1: same side, we're not trying to create fear or scare

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Speaker 1: anyone in that in that In fact, if you put

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Speaker 1: ham on cheese on your kid's sandwich for lunch once

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Speaker 1: or twice a week, there's absolutely no problem with that.

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Speaker 1: It really comes down to how much overall you and

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Speaker 1: your family are eating and the load of that in

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Speaker 1: your diet overall. So if you're someone that might go

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Speaker 1: out for breakfast, such as myself, I got out to

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Speaker 1: breakfast quite regularly, Susie, but I rarely have bacon with

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Speaker 1: my breakfast, but very occasionally I do like a little

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Speaker 1: side of bacon with my eggs very occasionally, and that

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Speaker 1: is completely fine. But if you're someone who every Saturday

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Speaker 1: and every Sunday has bacon with their eggs. You might

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Speaker 1: run into some problems in the future. So it really

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Speaker 1: does come down to the amount and the frequency that

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Speaker 1: you're having these a red meats and more importantly, these

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Speaker 1: processed types of red meats. What are your sort of

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Speaker 1: thoughts on this. We definitely don't want to, you know,

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Speaker 1: fear our listeners or really get them, you know, turned

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Speaker 1: off red meat all together. Something that you enjoy, you

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Speaker 1: can happily include. It's wonderful sorts of iron, particularly our

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Speaker 1: more whole food bases such as the beef, the lamb

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Speaker 1: and the pork. But you know, the process red meat

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Speaker 1: should be very very few and environ between. And I

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Speaker 1: think between both of us, Susie, for our clients, we're

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Speaker 1: seeing it too often, are we. Well.

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Speaker 2: I think the thing I see is huge portions. So

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Speaker 2: when people enjoy steak or sausages, you know they're consuming

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Speaker 2: at least two hundred if not more grams in a sitting.

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Speaker 2: Men it mayles in particular, you know, three hundred grams

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Speaker 2: is really not that large. In Australia, it can be

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Speaker 2: four or five hundred grams. As a serve. It's almost

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Speaker 2: worn as a badge of honor the size of the

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Speaker 2: steak or the special cutlet that you can buy at

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Speaker 2: Premiere butchers. Now, first of all, it's really expensive as

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Speaker 2: well for families, and in general the fattier cuts of

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Speaker 2: meat are also cheaper, which doesn't help. And in talking

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Speaker 2: about that recommendation for less than seven hundred grams a

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Speaker 2: week raw, let's be honest, that's only five hundred, just

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Speaker 2: over five hundred grams a week cooked. It's not a lot,

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Speaker 2: and I would be hastened to say that my clients

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Speaker 2: are on average having two or three hundred grams cooked

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Speaker 2: per serve and it just creeps in. And what happens

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Speaker 2: on the plate, of course, is if we have the

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Speaker 2: recommendata maynt of say one hundred, one hundred and fifty

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Speaker 2: grams cooked a couple of times a week. That's too

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Speaker 2: small cutlet's too late sausages. What happens is it doesn't

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Speaker 2: look very much and we don't substitute the amounts of

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Speaker 2: vegetables on the plate to buffer it out, So we

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Speaker 2: fill it with meat and always have in Australia. So

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Speaker 2: that's the quality of the meat we tend to reach for.

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Speaker 2: I think there's only one really lean sausage on the

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Speaker 2: market in supermarkets, most of them are full fat sausages,

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Speaker 2: so that's the default. The cheaper mints is the fattier

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Speaker 2: one with the higher fat content. And again the poorer

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Speaker 2: the quality of the meat, the higher the risk in

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Speaker 2: terms of the additives used to bulk it out, and

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Speaker 2: the higher fat content is again associated with a higher

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Speaker 2: risk of cancer. So it is the quality of the meat.

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Speaker 2: So it really comes down in my mind to not

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Speaker 2: only limiting the number of days you're having it, so saying, look,

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Speaker 2: really red meat should fit in three days a week, really,

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Speaker 2: and then the other added thing is that it has

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Speaker 2: to be the really lean, good quality and simply substituting

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Speaker 2: that portion on the plate for extra vegies is one

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Speaker 2: of the most powerful health things you can do for it,

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Speaker 2: because I think the other thing that we don't talk

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Speaker 2: about when it comes to cancer risk and red meat

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Speaker 2: is there is a significant buffering effect of having more

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Speaker 2: antioxidants in the diet and more fruit and veggies. You know,

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Speaker 2: the worst dietary patterns are one that is full of

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Speaker 2: refined carbohydrates and then high saturated fat, high portions of meat.

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Speaker 2: So it's also the buffer effect of that overall. But

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Speaker 2: you're right, it absolutely slips in, you know. I know

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Speaker 2: myself with my boys, my boys love bacon. Now I'm

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Speaker 2: actually not a big pork fan in general myself. I

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Speaker 2: don't eat a lot of it. Occasionally, very occasionally I

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Speaker 2: might have bacon, but it's not my palette. But my

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Speaker 2: boys love it and they love meat, and I was

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Speaker 2: getting into a habit of them having it quite regularly,

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Speaker 2: So it just slips in and before you know what,

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Speaker 2: they're having ham on a salwach, and then they're having sausages,

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Speaker 2: and then they're having mints, and you think, wow, they're

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Speaker 2: having weigh too much red meat overall. So it's a

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Speaker 2: good reminder. So when I'm modeling diets, and certainly with

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Speaker 2: our females who are at very high risk of low iron,

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Speaker 2: I think it's about at least a quarter of women

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Speaker 2: will have low iron levels, and of course lean red

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Speaker 2: meat for meat eaters is the richest source of dietary

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Speaker 2: iron or well absorbed iron. I like to give a

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Speaker 2: bit of a guideline to say, right, we want the

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Speaker 2: very lean portion control one hundred one hundred and fifty

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Speaker 2: grams cooked max for women and up to two hundred

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Speaker 2: cooked for males of a lean meat two or three times.

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Speaker 3: A week max.

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Speaker 2: And then ideally you want your fish at least a

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Speaker 2: couple of times, maybe alternate that with chicken, and then

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Speaker 2: you want a plant based meal at least once a week,

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Speaker 2: if not twice, to buffer that effect. And just be

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Speaker 2: mindful that when you do go to pubs in Australia

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Speaker 2: and you have the massive steak, that's probably close to

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Speaker 2: your entire recommended date weekly intake of red meat.

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Speaker 3: Just over time.

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Speaker 2: Reducing the portions and the number of days is a

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Speaker 2: really positive step also for the budgetly and whenever we

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Speaker 2: do budget stories, it's the meat and the proteins that

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Speaker 2: cost the most, so doing that swap at the moment

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Speaker 2: with budgets very tight in supermarket is a very good

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Speaker 2: way to cut back on red meat in general. And

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Speaker 2: perhaps sub in a plant meal or two and do

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Speaker 2: a bean nut chose instead of a mincemeat nut chose

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Speaker 2: once a week, or do a vegetarian lasagna rather than

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Speaker 2: a meat one, and just cut down that way, so

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Speaker 2: you're still enjoying your red meat couple of times a week,

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Speaker 2: but you're still getting plenty more plants, which is one

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Speaker 2: of the best things we can do to reduce cancer

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Speaker 2: risk in general.

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Speaker 1: I love that you mentioned the plants, because it's really

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Speaker 1: the antioxidants what we need to sort of help fight

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Speaker 1: those free radicals. And I think a lot of people,

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Speaker 1: well I'm not sure if a lot of people understand

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Speaker 1: or not that the more diversity in your diet, the

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Speaker 1: more colors, the more you know different types and varieties

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Speaker 1: of fruits and veggies, and the colors you're getting different

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Speaker 1: types of polyphenials and antioxidants, and that's all the goodness

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Speaker 1: that you get from whole foods. You can't really find

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Speaker 1: that good quality stuff in a supplementation. So taking something

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Speaker 1: like a greens powder or a fruit and veggie powder

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Speaker 1: just isn't going to cut it when we look at,

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Speaker 1: as you said, Susie, buffering that risk of leading to

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Speaker 1: you know, potentially cancers and that sort of thing long term.

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Speaker 1: It just you've got to eat your fruits and veggies.

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Speaker 1: There's no where around it. You're an adult, Suck it up.

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Speaker 1: It doesn't matter if you don't like it. You guys

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Speaker 1: know how hard grow I am on this thing. You

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Speaker 1: can't supplement the good quality. It's not just the fiber

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Speaker 1: from fruit and veggies. You know, it's the antioxidants, it's

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Speaker 1: a polyphenals, it's so many other important nutrients for our

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Speaker 1: health that you cannot get in a pill or a powder.

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Speaker 1: So it really is a non negotiation guys for the

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Speaker 1: nutrition couch and absolutely non negotiable eachy veggies it is.

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Speaker 2: And I think the other guideline I give for people,

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Speaker 2: particularly red meal planning for a family is that the

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Speaker 2: more you buy, the more you'll consume. So if you

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Speaker 2: consume large portions of red meat, you buy a kilo,

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Speaker 2: you'll eat a kilo. So if you start just to

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Speaker 2: buy five hundred grams to feed four people, that's a

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Speaker 2: rough guide of how much we should be consuming as

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Speaker 2: opposed to buying the kilo, or at least if you

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Speaker 2: are buying in box to save money, just be aware

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Speaker 2: that a kilo is actually two serves for a family,

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Speaker 2: and we look in horror because we're so used to

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Speaker 2: eating a lot more than that. But bulking any kind

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Speaker 2: of meal out with extra vegetables is the key to

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Speaker 2: gradually reduce the portions of meat and still enjoy it

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Speaker 2: and control amounts, but reduce that cancer risk overall. And

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Speaker 2: certainly when it comes to process meats, the less we

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Speaker 2: consume the better I think the thing. And we'll come

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Speaker 2: back to this because we will talk specifically about ham.

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Speaker 2: But at least if you are buying some sort of

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Speaker 2: process meats as a sandwich filler, is cost effective option

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Speaker 2: for kids looking for ones that are the lean, low

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Speaker 2: fat ones, if you can get ones that are nitrate free,

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Speaker 2: and again just mixing it up a little bit so

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Speaker 2: it's not every single day. That's the best advice. And yeah,

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Speaker 2: keep things like your salamis and very processed meats that

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Speaker 2: are high in nitrates to a minimum. You know, they're

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Speaker 2: really are very occasional foods, and just load up on

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Speaker 2: the veggies. Because it's a fair call that European countries,

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Speaker 2: the Italians, they've had process meats in the diet for

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Speaker 2: years now. Admittedly they do have relatively high rates about cancer,

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Speaker 2: but they also have a very high antioccident diet from

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Speaker 2: Mediterranean diet in many cases too, so they're getting that

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Speaker 2: buffering effect, whereas unfortunately here in Australia we don't have that.

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Speaker 2: We just get all the bad stuff and we don't

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Speaker 2: put in enough of the good. So you know, it

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Speaker 2: is something in moderation. Just because you have it doesn't

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Speaker 2: mean you'll get cancer. But as part of an overall balance,

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Speaker 2: the less of that we have the better, and certainly

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Speaker 2: loading up a lot more on the antioxidant rich foods

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Speaker 2: is a positive step for health in general.

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Speaker 1: It's definitely a risk, like you can't say for certain

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Speaker 1: that's something eating something will cause this or eating something

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Speaker 1: won't cause this. You know, we've known clients as you

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Speaker 1: who are absolutely healthy doing everything right. I've known diet

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Speaker 1: tians you know, have sadly developed cancer when they do

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Speaker 1: you know, quote unquote everything right. And you look at

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Speaker 1: some people and you just think, how do you not

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Speaker 1: have problems with your cholester How do you not have diabetes?

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Speaker 1: How do you not have some sort of cancer because

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Speaker 1: your diet is appalling and has been for you know,

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Speaker 1: twenty thirty years. So there's no A equals B here.

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Speaker 1: We're just trying to, I guess, reduce your risk and

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Speaker 1: the risk of your family overall. But I will make

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Speaker 1: one final point on this, SUSI legumes. Legumes should be

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Speaker 1: in every single family is trolley when you're doing your shopping,

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Speaker 1: because they are so cheap, they're so affordable. I don't

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Speaker 1: have time to soak my legumes. I don't know if

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Speaker 1: you do, Susie, so I just buy them in a can.

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Speaker 1: I give them a good wash. I'd be thinking, you know,

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Speaker 1: cannellini beans, chickpeas, brown lentils, black beans as well. If

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Speaker 1: you're doing Mexican basically any sort of meat mince meat

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Speaker 1: based dish, half the amount of mince meat that you're

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Speaker 1: putting in and loaded up with beans basically, so half

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Speaker 1: meat half beans. That way, you know the kids, and

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Speaker 1: you know your partner or whatever who doesn't like too

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Speaker 1: many vegetarian meals. You can sort of start to weave

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Speaker 1: it in that way, and at least you're harving the

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Speaker 1: amount of red meat that you're having on that one

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Speaker 1: sort of sitting, and you're getting all the additional health

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Speaker 1: benefits from legumes as well.

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Speaker 3: I use legumes.

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Speaker 2: I've got two key recipes because I have to be honestly,

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Speaker 2: and my stomach is quite sensitive. It doesn't respond so

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Speaker 2: well to them. I have to really watch it. I

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Speaker 2: will either have it if I'm having Asian cuisine, I'll

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Speaker 2: always order it at Amrmaid because I enjoy that and

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Speaker 2: I actually do them quite often in salad. But the

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Speaker 2: other is just at the moment soups, throwing some cannellini

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Speaker 2: beans which I find a bit gentler on the tummy,

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Speaker 2: or kidney beans as part of mince, or a chili

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Speaker 2: kon khane, a sort of my go tos. And absolutely

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Speaker 2: that's one area that most Australians would benefit from. Not

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Speaker 2: only financially is reaching for a ten or two of

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Speaker 2: beans each week for a couple of dollars, but from

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Speaker 2: a health perspective, it increases soluble fiber intake, it reduces

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Speaker 2: me intake overall, so nutritious, so you know, it makes

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Speaker 2: sense to us to incorporate a lot more of those

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Speaker 2: in our diet. All right, Lenn, So a client case

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Speaker 2: study is a topic that comes up all the time,

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Speaker 2: and I'm actually surprised we haven't covered it before. But

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Speaker 2: what triggered my interest in it was that I had

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Speaker 2: to write an article.

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Speaker 3: Will come out is to bring.

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Speaker 2: The Healthy Food Guy, which is a fantastic magazine dedicated

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Speaker 2: to all things healthy eating. So if you haven't seen

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Speaker 2: that and you love healthy recipes, look out for it

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Speaker 2: in supermarkets. It's a little white magazine. It's really great

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Speaker 2: and as part of the brief from the editor Brook Longfield,

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Speaker 2: who's a great dietitian. She said to me she wanted

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Speaker 2: me to interview some other dietitians, and of course I

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Speaker 2: reached out to people like you on a Sunday night

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Speaker 2: to say quick, I've had forgotten to do this article

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Speaker 2: and I need some comments. And I had been writing

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Speaker 2: the article to basically reflect that weight loss plateaus were

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Speaker 2: part of the journey of weight loss to be expected,

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Speaker 2: and there were several tricks we would use to shift

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Speaker 2: the body from a plateau when it basically had got

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Speaker 2: used to the new regime that had seen weight loss

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Speaker 2: and get things moving. Now, what surprised me land was

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Speaker 2: that when I got my responses from four or five

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Speaker 2: of my dietitian colleagues, most of them said that in

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Speaker 2: their experience, it wasn't as a result of the body

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Speaker 2: plateauing when it came to weight loss.

433
00:19:01,440 --> 00:19:02,680
Speaker 3: It was actually as a.

434
00:19:02,600 --> 00:19:05,800
Speaker 2: Result of non compliance over time as part of the

435
00:19:05,800 --> 00:19:09,240
Speaker 2: weight loss journey that had seen the weight loss results slow.

436
00:19:10,119 --> 00:19:12,360
Speaker 2: And then when I took a look at the latest research,

437
00:19:12,600 --> 00:19:14,800
Speaker 2: I had a new paper that had come out looking

438
00:19:14,840 --> 00:19:18,800
Speaker 2: at the modeling of weight loss plateaus physiologically. So the

439
00:19:18,840 --> 00:19:22,600
Speaker 2: body's response to losing weight and weight loss platos versus

440
00:19:23,200 --> 00:19:26,160
Speaker 2: a change in habits that basically led to an increasing

441
00:19:26,200 --> 00:19:29,679
Speaker 2: calorie intake, and the research paper suggested that there was

442
00:19:29,800 --> 00:19:33,040
Speaker 2: far less likely a chance the body would plateau as

443
00:19:33,040 --> 00:19:36,440
Speaker 2: opposed to the behaviors of the person would change. So

444
00:19:36,520 --> 00:19:39,200
Speaker 2: it really was of interest to me because even after

445
00:19:39,240 --> 00:19:41,920
Speaker 2: all the years that I've worked, I had to take

446
00:19:41,960 --> 00:19:45,600
Speaker 2: another look at my belief that weight loss plateaus were

447
00:19:45,640 --> 00:19:49,000
Speaker 2: part of the weight loss journey and really question, actually,

448
00:19:49,000 --> 00:19:53,080
Speaker 2: do we just get sick of the dieting or but

449
00:19:53,200 --> 00:19:55,520
Speaker 2: how I don't say dieting because that's sort of restrictive,

450
00:19:55,600 --> 00:19:59,440
Speaker 2: but the programs that support weight loss, which is calorie

451
00:19:59,440 --> 00:20:03,439
Speaker 2: deficaid and regular exercise and limiting high calorie foods, and

452
00:20:03,520 --> 00:20:05,239
Speaker 2: quite a few, as I said, all my colleagues came

453
00:20:05,280 --> 00:20:07,960
Speaker 2: back and said, in my experience, even though some people

454
00:20:08,000 --> 00:20:11,840
Speaker 2: may need some more calories or to increase the intensity

455
00:20:11,880 --> 00:20:14,320
Speaker 2: of the exercise to get off a weight loss plateau,

456
00:20:14,880 --> 00:20:17,720
Speaker 2: in more cases than not, it's that life takes over

457
00:20:17,760 --> 00:20:19,760
Speaker 2: and there's a lot more celebrations, or we're not as

458
00:20:19,800 --> 00:20:20,800
Speaker 2: strict as we once.

459
00:20:20,640 --> 00:20:22,760
Speaker 3: Were, and bad habits creep in.

460
00:20:23,119 --> 00:20:25,040
Speaker 2: So I thought That was really good for us to

461
00:20:25,080 --> 00:20:28,320
Speaker 2: have a little chat about it, because certainly you clients

462
00:20:28,320 --> 00:20:31,280
Speaker 2: will have lost five kilos or been on a certain

463
00:20:31,280 --> 00:20:32,840
Speaker 2: program for a couple of months, and I'll say my

464
00:20:32,840 --> 00:20:36,320
Speaker 2: weight loss is plateauing, and will brainstorm all ways around that,

465
00:20:36,400 --> 00:20:38,800
Speaker 2: and I now have to question that to say, well, actually,

466
00:20:38,840 --> 00:20:41,600
Speaker 2: the science would suggest that it's probably not a fact

467
00:20:41,640 --> 00:20:43,199
Speaker 2: that your body's used to it. It's probably that we

468
00:20:43,240 --> 00:20:45,080
Speaker 2: need to take a closer look. Actually what's going on

469
00:20:45,119 --> 00:20:47,600
Speaker 2: as some little extras suddenly slipped in, or do we

470
00:20:47,680 --> 00:20:49,720
Speaker 2: have to up the ante on the exercise that your

471
00:20:49,760 --> 00:20:52,520
Speaker 2: body's got used to. So you were one of those

472
00:20:52,560 --> 00:20:55,000
Speaker 2: dieticians who came back to me late on a Sunday night,

473
00:20:55,440 --> 00:20:56,520
Speaker 2: rescuing me from my.

474
00:20:58,160 --> 00:21:02,160
Speaker 3: Deadline. Tell me what is your experience.

475
00:21:01,560 --> 00:21:04,200
Speaker 2: With weight loss plateaus and do you agree that it's

476
00:21:04,400 --> 00:21:07,639
Speaker 2: probably not the body. It's probably more likely what we're eating.

477
00:21:07,880 --> 00:21:11,760
Speaker 1: Look, genuine plateaus exist, But in my experience and I've

478
00:21:11,760 --> 00:21:15,040
Speaker 1: worked with I want to say thousands of clients or

479
00:21:15,080 --> 00:21:16,560
Speaker 1: not thousands, that's probably a lie.

480
00:21:16,880 --> 00:21:19,199
Speaker 2: Hundreds Probably would be thousands though, because I think of

481
00:21:19,240 --> 00:21:20,360
Speaker 2: all the ones you would have seen in the.

482
00:21:20,400 --> 00:21:21,959
Speaker 1: Yeah, but I think because I spent a long time

483
00:21:22,040 --> 00:21:23,800
Speaker 1: doing the Gaessho cool and control, like I spent a

484
00:21:23,840 --> 00:21:26,639
Speaker 1: long time doing Go one hundred and you know hundreds. Anyway,

485
00:21:26,800 --> 00:21:29,800
Speaker 1: I've spent a long time working with clients, mostly female,

486
00:21:29,960 --> 00:21:34,280
Speaker 1: on fatloss, and plateaus absolutely do exist. But as she said, Susie,

487
00:21:34,480 --> 00:21:37,879
Speaker 1: the main thing that causes a plateau is non compliance.

488
00:21:38,160 --> 00:21:39,840
Speaker 1: So I always say to a client, like they'll freak

489
00:21:39,880 --> 00:21:41,480
Speaker 1: out because they wait, hasn't buds for a week, And

490
00:21:41,520 --> 00:21:43,560
Speaker 1: I said, tell me, look me dead in the eye

491
00:21:43,600 --> 00:21:46,960
Speaker 1: and tell me, honestly, if you have been completely consistent

492
00:21:47,000 --> 00:21:49,280
Speaker 1: with everything that we've talked about this week. And nine

493
00:21:49,320 --> 00:21:51,600
Speaker 1: times out of ten, I'd say nine point nine times

494
00:21:51,640 --> 00:21:54,960
Speaker 1: out of ten, it's Oh no. I work as crazy busy,

495
00:21:55,000 --> 00:21:56,720
Speaker 1: so I didn't hit my expos sessions. And I told

496
00:21:56,760 --> 00:21:58,880
Speaker 1: you i'd get ten thousand steps, but really I only

497
00:21:58,880 --> 00:22:00,920
Speaker 1: got three thousand this week. Or you know, I was

498
00:22:00,960 --> 00:22:02,879
Speaker 1: supposed to meal prep on a Sunday, but I had

499
00:22:02,880 --> 00:22:04,680
Speaker 1: two munch to drinks on Saturday, so I didn't get

500
00:22:04,680 --> 00:22:06,439
Speaker 1: it done. And then I was scrambling on a Monday,

501
00:22:06,480 --> 00:22:09,520
Speaker 1: and I was you know, didn't follow the whatever on Tuesday.

502
00:22:09,600 --> 00:22:11,800
Speaker 1: So all of the excuses start to come out of

503
00:22:11,800 --> 00:22:14,920
Speaker 1: the woodwork. So often, more often than not, the plateau

504
00:22:15,200 --> 00:22:18,439
Speaker 1: isn't a true plateau. The plateau is just, you know,

505
00:22:18,480 --> 00:22:21,800
Speaker 1: the weight loss is stalled because the consistency hasn't been there.

506
00:22:22,080 --> 00:22:24,080
Speaker 1: But what I generally say to client, and we say

507
00:22:24,119 --> 00:22:25,879
Speaker 1: to them we can't say in a calorie deficit for

508
00:22:25,920 --> 00:22:27,639
Speaker 1: too long, and we can't stay in a calorie deficit

509
00:22:27,680 --> 00:22:29,399
Speaker 1: forever because a lot of clients come to me and

510
00:22:29,400 --> 00:22:31,040
Speaker 1: they say, Leanne, I want to work with you. I've

511
00:22:31,040 --> 00:22:32,800
Speaker 1: been trying to lose weight for five years, And I say,

512
00:22:32,960 --> 00:22:34,200
Speaker 1: what the hell have you been doing if it's been

513
00:22:34,240 --> 00:22:37,399
Speaker 1: five years? But they seriously thought that they've been on

514
00:22:37,440 --> 00:22:39,200
Speaker 1: some sort of diet for the last five years and

515
00:22:39,480 --> 00:22:42,320
Speaker 1: nothing sort of working. But the thing is, as we know, Susie,

516
00:22:42,320 --> 00:22:44,159
Speaker 1: the diet is too strict they can't actually stick to it,

517
00:22:44,160 --> 00:22:46,359
Speaker 1: so they haven't been in that technically a deficit for

518
00:22:46,400 --> 00:22:48,399
Speaker 1: that long. But the thing with plateaus is and I

519
00:22:48,440 --> 00:22:50,560
Speaker 1: say to them and they say, how long should I

520
00:22:50,600 --> 00:22:52,680
Speaker 1: follow this plan? And we say, we followed this plan

521
00:22:52,880 --> 00:22:56,600
Speaker 1: until one of three things happens. Basically, the weight hits

522
00:22:56,640 --> 00:22:59,680
Speaker 1: a genuine plateau and we need to reintroduce calories and

523
00:22:59,720 --> 00:23:03,840
Speaker 1: revert start you and give you a break metabolically. Second reason,

524
00:23:04,240 --> 00:23:07,000
Speaker 1: your body tells us that it's time that it needs

525
00:23:07,000 --> 00:23:10,639
Speaker 1: a break. You're starting to experience hunger fatigue, the exercise

526
00:23:10,680 --> 00:23:13,520
Speaker 1: sessions are getting harder. The body is just basically crying

527
00:23:13,520 --> 00:23:16,119
Speaker 1: out for more food. You're thinking about food. You're waking

528
00:23:16,160 --> 00:23:18,760
Speaker 1: up and you're dreaming about food. The body is shouting

529
00:23:18,760 --> 00:23:20,240
Speaker 1: out to you, Hey, I need to come out of

530
00:23:20,240 --> 00:23:22,919
Speaker 1: this deficit. That's the second reason. And the third reason

531
00:23:23,040 --> 00:23:25,840
Speaker 1: is that mentally, you just need a break from darting.

532
00:23:25,920 --> 00:23:28,720
Speaker 1: You just need a break from you know, sort of tracking.

533
00:23:29,200 --> 00:23:32,120
Speaker 1: Maybe you counting calories, maybe you're following a plan. Maybe

534
00:23:32,119 --> 00:23:34,120
Speaker 1: you just like, I don't even have time to do

535
00:23:34,160 --> 00:23:36,080
Speaker 1: this meal prep for a week and count my snacks

536
00:23:36,080 --> 00:23:38,160
Speaker 1: and whatever. It might be. The brain and the body

537
00:23:38,200 --> 00:23:40,359
Speaker 1: just needs a little bit of a break mentally. There's

538
00:23:40,359 --> 00:23:43,600
Speaker 1: sort of the three reasons that I would reverse a

539
00:23:43,600 --> 00:23:46,119
Speaker 1: client out of a deficit and re add back food

540
00:23:46,160 --> 00:23:48,440
Speaker 1: back into them and aim to maintain the weight loss

541
00:23:48,480 --> 00:23:51,760
Speaker 1: today versus pushing for continued weight loss now. Only one

542
00:23:51,760 --> 00:23:55,199
Speaker 1: of those three is a genuine plateau, and it's the

543
00:23:55,359 --> 00:23:57,560
Speaker 1: least reason that I see for the majority of my

544
00:23:57,560 --> 00:24:00,119
Speaker 1: clients USY mostly I would say that it's the bod

545
00:24:00,240 --> 00:24:01,960
Speaker 1: is crying out for more food, Like they're starting to

546
00:24:02,000 --> 00:24:04,639
Speaker 1: get hungrier, they're starting to get more fatigue, they're starting

547
00:24:04,640 --> 00:24:08,600
Speaker 1: to find their exercise sessions harder, or just mentally they're like, look,

548
00:24:08,640 --> 00:24:10,560
Speaker 1: I've got a big few weekends coming up. I actually

549
00:24:10,560 --> 00:24:12,600
Speaker 1: don't want to hit the weight loss the you know,

550
00:24:12,600 --> 00:24:14,320
Speaker 1: the weight loss goals the weekends. I want to let

551
00:24:14,400 --> 00:24:17,560
Speaker 1: aim to maintain because it's my anniversary, I'm going on holidays,

552
00:24:17,640 --> 00:24:19,960
Speaker 1: or it's my best friend's wedding or whatever it might be. So,

553
00:24:20,040 --> 00:24:21,720
Speaker 1: you know, we make that decision to bring them out

554
00:24:21,720 --> 00:24:23,840
Speaker 1: of the deficit, give them more food, but maintain where

555
00:24:23,840 --> 00:24:26,840
Speaker 1: they're at. So in terms of plateaus, it is rare

556
00:24:27,080 --> 00:24:30,000
Speaker 1: for me to actually see that. I will say that

557
00:24:30,160 --> 00:24:32,800
Speaker 1: if I do see plateaus, when it a genuine plateau

558
00:24:32,840 --> 00:24:35,680
Speaker 1: where they've been super consistent, it does take a few weeks.

559
00:24:35,680 --> 00:24:37,159
Speaker 1: Like if they do a weight check for me one

560
00:24:37,240 --> 00:24:39,679
Speaker 1: week and say, for example, it's eighty killers and then

561
00:24:39,680 --> 00:24:41,639
Speaker 1: they didn't weight check the next week and it's eighty

562
00:24:41,640 --> 00:24:44,080
Speaker 1: point one, and then a third week and it's say

563
00:24:44,200 --> 00:24:47,560
Speaker 1: eighty point one again, I would call that a genuine plateau.

564
00:24:47,640 --> 00:24:49,639
Speaker 1: But if it's eighty one week, eighty point one the

565
00:24:49,720 --> 00:24:51,720
Speaker 1: next week, and then it's seventy nine point seven the

566
00:24:51,720 --> 00:24:53,880
Speaker 1: next week, I would say that they're still going down.

567
00:24:53,920 --> 00:24:55,840
Speaker 1: And that's that's to me true at loss. So I

568
00:24:55,840 --> 00:24:58,440
Speaker 1: think it really does come down to what you would

569
00:24:58,480 --> 00:25:01,720
Speaker 1: consider a plateau, And for me, it's a consistent three

570
00:25:01,800 --> 00:25:04,879
Speaker 1: to four weeks being consistently on plan, doing all the

571
00:25:04,920 --> 00:25:07,679
Speaker 1: right things, and that weight is consistent around you know,

572
00:25:07,920 --> 00:25:10,200
Speaker 1: give will take a couple of hundred grams, but it's

573
00:25:10,240 --> 00:25:12,439
Speaker 1: like a genuine plateau after three to four weeks. But

574
00:25:12,480 --> 00:25:14,680
Speaker 1: I feel like most of our client Suzi or maybe

575
00:25:14,720 --> 00:25:17,400
Speaker 1: before they start working with this, they're not even consistent

576
00:25:17,480 --> 00:25:19,720
Speaker 1: enough for that three to four weeks to even get

577
00:25:19,720 --> 00:25:22,000
Speaker 1: to the point where their body may even hit a plateau.

578
00:25:22,280 --> 00:25:24,760
Speaker 1: They've sort of fallen off the wagon well before they've

579
00:25:24,800 --> 00:25:27,359
Speaker 1: been consistent for three to four weeks. So I feel

580
00:25:27,359 --> 00:25:29,760
Speaker 1: like even just the definition of a plateau itself, I

581
00:25:29,760 --> 00:25:32,040
Speaker 1: think a lot of people struggle with. But it's something

582
00:25:32,080 --> 00:25:35,600
Speaker 1: that I don't see as commonly in my clinic as

583
00:25:35,640 --> 00:25:37,679
Speaker 1: they would see. You know, they tend to fall off

584
00:25:37,720 --> 00:25:40,080
Speaker 1: the wagon first, so they're not that consistent or really

585
00:25:40,160 --> 00:25:41,959
Speaker 1: their body just needs a bit of a break. More so,

586
00:25:42,000 --> 00:25:43,680
Speaker 1: they haven't even had a plateau their weight, it's still

587
00:25:43,720 --> 00:25:45,919
Speaker 1: going down, but their minds saying to them, hey, I

588
00:25:46,000 --> 00:25:47,760
Speaker 1: just feel like I need a bit more calories. What

589
00:25:47,800 --> 00:25:48,679
Speaker 1: do you see in your clinic?

590
00:25:49,040 --> 00:25:55,760
Speaker 2: I agree, because definitely I find life takes over after

591
00:25:55,800 --> 00:25:58,679
Speaker 2: a little while, and it's just so much easier to

592
00:25:58,760 --> 00:25:59,800
Speaker 2: overeat than underreat.

593
00:26:00,160 --> 00:26:00,520
Speaker 3: Period.

594
00:26:00,760 --> 00:26:03,040
Speaker 2: I think my go to is usually look at the

595
00:26:03,080 --> 00:26:08,480
Speaker 2: exercise because just as a general trend, the client I'm

596
00:26:08,520 --> 00:26:11,280
Speaker 2: seeing is someone who isn't doing a lot of high

597
00:26:11,280 --> 00:26:14,080
Speaker 2: intensity training to start with, so they may introduce more

598
00:26:14,119 --> 00:26:17,520
Speaker 2: walking as part of the intervention and keep in mind

599
00:26:17,520 --> 00:26:19,679
Speaker 2: all so I see a lot of insulin resistant women,

600
00:26:20,280 --> 00:26:22,840
Speaker 2: so they start walking. Now, what we know about insular

601
00:26:22,920 --> 00:26:27,760
Speaker 2: resistance is that you need to increase metabolic efficiency, which

602
00:26:27,760 --> 00:26:32,280
Speaker 2: comes from a training intensity and quite possibly weight type work.

603
00:26:32,440 --> 00:26:36,120
Speaker 2: So I often am working on the style and type

604
00:26:36,160 --> 00:26:38,679
Speaker 2: of training and making sure we're reaching those targets with

605
00:26:38,800 --> 00:26:41,840
Speaker 2: heart rate and things. Because the body is so efficient,

606
00:26:41,840 --> 00:26:43,640
Speaker 2: it just gets used to what people are doing very

607
00:26:43,720 --> 00:26:47,080
Speaker 2: very quickly. So often it's more because the calories are

608
00:26:47,200 --> 00:26:51,440
Speaker 2: you know, maybe ranging between twelve, fourteen sixteen, like, there's

609
00:26:51,480 --> 00:26:54,119
Speaker 2: just not that many to play with over time, you

610
00:26:54,119 --> 00:26:57,520
Speaker 2: don't necessarily you don't want to starve someone, so especially

611
00:26:57,560 --> 00:27:00,359
Speaker 2: if they're going from calorie controlling the week and perhaps

612
00:27:00,359 --> 00:27:02,800
Speaker 2: slightly higher on the weekend. So I would much rather

613
00:27:02,840 --> 00:27:08,080
Speaker 2: adjust the exercise to improve metabolic efficiency. But as I said,

614
00:27:08,600 --> 00:27:11,119
Speaker 2: after interviewing several of my colleagues, and these are all

615
00:27:11,160 --> 00:27:13,400
Speaker 2: weight loss specialists, so this is what they do all day,

616
00:27:13,480 --> 00:27:15,359
Speaker 2: every day in private practice, and I think they have

617
00:27:15,800 --> 00:27:18,080
Speaker 2: the best insights of everyone because they're dealing with the

618
00:27:18,280 --> 00:27:22,000
Speaker 2: real people in real life situations, and they're often relatively

619
00:27:22,040 --> 00:27:24,800
Speaker 2: compliant because they're paying good money to see it and

620
00:27:24,840 --> 00:27:28,040
Speaker 2: experienced dietician. So when I got their feedback that it's

621
00:27:28,040 --> 00:27:30,639
Speaker 2: often extra slip in, it's really changed the way I

622
00:27:30,680 --> 00:27:33,439
Speaker 2: look at it, so I agree it for a real plato,

623
00:27:33,520 --> 00:27:37,520
Speaker 2: it has to be over several weeks, two three, four weeks,

624
00:27:38,040 --> 00:27:41,000
Speaker 2: and it has to be demonstrated compliance and then really

625
00:27:41,000 --> 00:27:44,800
Speaker 2: look at the calorie loads and efficiency of training. So

626
00:27:44,920 --> 00:27:47,480
Speaker 2: I agree their plateaus. I think most people it's often

627
00:27:47,640 --> 00:27:50,480
Speaker 2: not enough tightness because life takes over. As I've described

628
00:27:50,520 --> 00:27:53,200
Speaker 2: with my clients earlier and I would much rather work

629
00:27:53,240 --> 00:27:57,119
Speaker 2: through a plato using exercise intervention than to be starting

630
00:27:57,160 --> 00:28:00,000
Speaker 2: to do fasting or cutting calories, because I really don't

631
00:28:00,200 --> 00:28:03,119
Speaker 2: like that much focus always on calories. I want people

632
00:28:03,160 --> 00:28:06,359
Speaker 2: to be able to have enjoy their food in reasonable

633
00:28:06,359 --> 00:28:09,840
Speaker 2: amounts and then move more potentially and become more metabolically

634
00:28:09,880 --> 00:28:14,600
Speaker 2: efficient to become better at burning calories. So yeah, I

635
00:28:14,640 --> 00:28:16,320
Speaker 2: think we could talk about it for ages. I think

636
00:28:16,320 --> 00:28:18,680
Speaker 2: it's a really interesting concept. And yeah, I'm sure we'll

637
00:28:18,680 --> 00:28:21,280
Speaker 2: get lots of feedback about it, but hopefully that's sort

638
00:28:21,320 --> 00:28:23,760
Speaker 2: of given two different perspectives. The first step would definitely

639
00:28:23,800 --> 00:28:25,520
Speaker 2: be to make sure you actually are on a plateau

640
00:28:26,119 --> 00:28:27,959
Speaker 2: and not using it as a bit of an excuse

641
00:28:28,040 --> 00:28:31,400
Speaker 2: around behavior. To really look at the calories and say,

642
00:28:31,400 --> 00:28:35,120
Speaker 2: am I actually being mindful and extra slipping in? And third,

643
00:28:35,320 --> 00:28:38,720
Speaker 2: if you know the calories are pretty good, is try

644
00:28:38,840 --> 00:28:42,160
Speaker 2: you training the right intensity or as the case of

645
00:28:42,160 --> 00:28:44,240
Speaker 2: a client I just saw this week, she trains every

646
00:28:44,280 --> 00:28:46,680
Speaker 2: day high intensity, but then doesn't do any movement all day,

647
00:28:47,160 --> 00:28:49,440
Speaker 2: so that the training isn't working anymore because the body

648
00:28:49,680 --> 00:28:51,520
Speaker 2: needs to also move. So really take a look at

649
00:28:51,520 --> 00:28:54,239
Speaker 2: how much movement and training you're doing and could you

650
00:28:54,280 --> 00:28:56,040
Speaker 2: do a bit more to make your body or help

651
00:28:56,080 --> 00:28:58,160
Speaker 2: your body become better at burning calories.

652
00:28:58,720 --> 00:29:01,160
Speaker 1: So I'll just quickly summers at home. I think you've

653
00:29:01,160 --> 00:29:04,120
Speaker 1: got If you've hit a genuine plateau, you've got three options.

654
00:29:04,400 --> 00:29:07,040
Speaker 1: You change up the exercise in terms off you do more.

655
00:29:07,080 --> 00:29:09,200
Speaker 1: You've got to output more. You've got to burn more

656
00:29:09,240 --> 00:29:12,600
Speaker 1: calories through exercise in order to continue with that fat loss.

657
00:29:12,880 --> 00:29:15,760
Speaker 1: You pull back on the calories you need to. Essentially

658
00:29:16,080 --> 00:29:18,440
Speaker 1: maybe not eat less. You can stilelye high volume, but

659
00:29:18,480 --> 00:29:20,960
Speaker 1: the calorie load has to be reduced. You can change

660
00:29:21,000 --> 00:29:23,520
Speaker 1: up the exercise, you can change up the nutrition. Actually

661
00:29:23,520 --> 00:29:25,680
Speaker 1: you've got four options. Loose you could do both if

662
00:29:25,720 --> 00:29:28,760
Speaker 1: you really wanted, or the fourth option is to come

663
00:29:28,800 --> 00:29:32,440
Speaker 1: out of that plateau, reintroduce calories and basically reverse diet

664
00:29:32,480 --> 00:29:35,000
Speaker 1: and bring yourself back to maintenance. So they're the four options.

665
00:29:35,000 --> 00:29:37,040
Speaker 1: When you hit a plateau, what you don't want to

666
00:29:37,080 --> 00:29:39,640
Speaker 1: do is just stay there forever, continue to do the

667
00:29:39,640 --> 00:29:42,160
Speaker 1: same thing, even in the calorie deficit, push yourself with

668
00:29:42,200 --> 00:29:45,600
Speaker 1: all the exercise you know, mentally continue on in that

669
00:29:45,680 --> 00:29:48,160
Speaker 1: deficit to get zero results, because you're just going to

670
00:29:48,240 --> 00:29:49,600
Speaker 1: burn out at the end of the day, and what's

671
00:29:49,600 --> 00:29:52,040
Speaker 1: going to happen is you're going to instead of slowly

672
00:29:52,080 --> 00:29:55,240
Speaker 1: reintroducing calories in order to try and maintain the fat loss,

673
00:29:55,320 --> 00:29:57,320
Speaker 1: you've got to completely blow out. You're going to introduce

674
00:29:57,400 --> 00:30:00,080
Speaker 1: calories way too quickly, and you're going to pile all

675
00:30:00,160 --> 00:30:02,000
Speaker 1: the weight back on again. So I think when you

676
00:30:02,040 --> 00:30:04,960
Speaker 1: do hit a genuine plateau, don't just stay there. Make

677
00:30:05,000 --> 00:30:08,000
Speaker 1: a decision either push for more. But if you're already hungry,

678
00:30:08,160 --> 00:30:10,200
Speaker 1: you're already tired, you have no more time in your

679
00:30:10,240 --> 00:30:13,520
Speaker 1: day to exercise, guess what that's your body's way of saying, Hey,

680
00:30:13,880 --> 00:30:15,520
Speaker 1: I need to learn how to eat a little bit

681
00:30:15,560 --> 00:30:18,920
Speaker 1: more reverse diet and actually bring myself back to maintenance

682
00:30:18,960 --> 00:30:21,720
Speaker 1: and learn to maintain. Sometimes pushing for more fat loss

683
00:30:21,720 --> 00:30:24,120
Speaker 1: isn't actually the best thing. And then moving on to

684
00:30:24,120 --> 00:30:26,200
Speaker 1: our final segment of the show, Susie, I think this

685
00:30:26,240 --> 00:30:28,040
Speaker 1: one's a really interesting topic that we get a lot

686
00:30:28,080 --> 00:30:31,040
Speaker 1: of comments about online and it's really about dairy. So

687
00:30:31,040 --> 00:30:33,120
Speaker 1: a listener has come in they put in a question

688
00:30:33,320 --> 00:30:37,440
Speaker 1: ya our Instagram page the Nutrition Couch podcast, and they've

689
00:30:37,440 --> 00:30:39,760
Speaker 1: asked us what is the difference in terms of intolerance

690
00:30:39,800 --> 00:30:42,000
Speaker 1: with dairy and an allergy to dairy. And I think

691
00:30:42,000 --> 00:30:44,280
Speaker 1: we hear this quite a lot. Susie or our clients go, oh,

692
00:30:44,320 --> 00:30:47,400
Speaker 1: I can't tolerate dairy, And I'm like, do you not

693
00:30:47,480 --> 00:30:50,160
Speaker 1: tolerate lactos or do not tolerate dairy? Because I think

694
00:30:50,200 --> 00:30:53,040
Speaker 1: that the two sort of get thrown in together, don't they.

695
00:30:52,920 --> 00:30:53,560
Speaker 3: All the time?

696
00:30:53,680 --> 00:30:56,760
Speaker 2: It would probably be the most common report I have

697
00:30:56,840 --> 00:31:01,760
Speaker 2: from clients around intolerances or incitivities, and that's exactly what

698
00:31:01,800 --> 00:31:02,320
Speaker 2: they say.

699
00:31:02,720 --> 00:31:03,880
Speaker 3: Dairy doesn't agree with me.

700
00:31:05,040 --> 00:31:07,520
Speaker 2: And then I'll say, okay, well, like do you get

701
00:31:08,120 --> 00:31:09,000
Speaker 2: what's the symptoms?

702
00:31:09,040 --> 00:31:09,960
Speaker 3: Like are you blow shit?

703
00:31:10,120 --> 00:31:10,280
Speaker 1: Oh?

704
00:31:10,360 --> 00:31:12,600
Speaker 3: I feel very blow shit. They'll say, okay, I.

705
00:31:12,560 --> 00:31:16,240
Speaker 2: Say you're gassy, because if we're honest with it, if

706
00:31:16,240 --> 00:31:19,760
Speaker 2: we're honest, if you're truly intolerant to lactose, you will

707
00:31:19,760 --> 00:31:23,320
Speaker 2: be gassy because it's malabsorption of sugars, and without being

708
00:31:23,440 --> 00:31:26,000
Speaker 2: crashed on the nutrition couch, it's a foul odor. If

709
00:31:26,040 --> 00:31:29,320
Speaker 2: you're not absorbing lactose, you will have be gassy and

710
00:31:29,360 --> 00:31:31,760
Speaker 2: it will be quite a pungent odor. And so I'll

711
00:31:31,800 --> 00:31:34,160
Speaker 2: ask that question and they'll be like, oh no, and

712
00:31:34,200 --> 00:31:36,880
Speaker 2: I'm like, hmm, okay, So maybe it's more of a

713
00:31:36,880 --> 00:31:40,840
Speaker 2: preference because my understanding Valgie, and I'm no by no

714
00:31:41,000 --> 00:31:43,400
Speaker 2: means a specialist, but in terms of what I understand

715
00:31:43,400 --> 00:31:45,080
Speaker 2: to be true with the gut and myself, I'm sort

716
00:31:45,080 --> 00:31:49,640
Speaker 2: of slightly lactose intolerant. If it's probably you prefer not

717
00:31:49,680 --> 00:31:51,000
Speaker 2: to have it, or you find that it's a bit

718
00:31:51,000 --> 00:31:53,720
Speaker 2: heavy for your tummy, or I always like this one

719
00:31:54,000 --> 00:31:56,800
Speaker 2: when people say they can't tolerate milk, but cheese is fine,

720
00:31:57,240 --> 00:32:00,760
Speaker 2: so they're very happy to go full strength chair and

721
00:32:00,760 --> 00:32:04,200
Speaker 2: the Mersey Valley and the breed that's fine, but not milk.

722
00:32:04,320 --> 00:32:06,080
Speaker 2: So I think there's a little bit of that that

723
00:32:06,120 --> 00:32:07,680
Speaker 2: goes on, and that's okay, you know, because at the

724
00:32:07,760 --> 00:32:10,040
Speaker 2: end of the day, we all have a personal choice

725
00:32:10,040 --> 00:32:11,640
Speaker 2: about how we like to eat, and if someone doesn't

726
00:32:11,640 --> 00:32:13,760
Speaker 2: want to have dairy or doesn't like to drink milk,

727
00:32:13,760 --> 00:32:15,640
Speaker 2: I have no issue with it. But if we're being

728
00:32:15,640 --> 00:32:19,160
Speaker 2: technical about it and scientific, it's very different to be

729
00:32:19,440 --> 00:32:23,000
Speaker 2: allergic to dairy to intolerant to it, and latchose intolerant

730
00:32:23,440 --> 00:32:25,200
Speaker 2: intolerance is again very specific.

731
00:32:25,240 --> 00:32:27,280
Speaker 1: True, yeah, and this is my area, So let me

732
00:32:27,360 --> 00:32:29,200
Speaker 1: kick us off, Susie and really break down what the

733
00:32:29,240 --> 00:32:32,080
Speaker 1: difference between an allergy and an intolerance is because it

734
00:32:32,120 --> 00:32:34,640
Speaker 1: really does Greek more bones when, particularly if I'm at

735
00:32:34,680 --> 00:32:36,800
Speaker 1: like a wedding or I'm at like a friend's baby

736
00:32:36,800 --> 00:32:39,320
Speaker 1: shower or something, and somebody's gone out of their way

737
00:32:39,360 --> 00:32:42,440
Speaker 1: to prepare a meal because somebody said I'm allergic to dairy,

738
00:32:42,760 --> 00:32:44,680
Speaker 1: and then you know, the milk get put in front

739
00:32:44,680 --> 00:32:46,160
Speaker 1: of the they go, oh, I don't really like this, so

740
00:32:46,200 --> 00:32:49,400
Speaker 1: they start picking at somebody else's meal and I'm like, well, sorry,

741
00:32:49,480 --> 00:32:51,320
Speaker 1: that has cheese in it. They're like, oh, yeah, it's fine,

742
00:32:51,320 --> 00:32:54,280
Speaker 1: I eat cheese. And I'm like, they literally just prepared

743
00:32:54,360 --> 00:32:56,680
Speaker 1: a dairy free meal for you because you said you

744
00:32:56,720 --> 00:32:59,920
Speaker 1: had a dairy allergy. So it really does. It irks me, Susie,

745
00:33:00,080 --> 00:33:02,000
Speaker 1: I really want our listeners to understand that there is

746
00:33:02,000 --> 00:33:03,720
Speaker 1: a difference. If you don't want to drink milk, that's

747
00:33:03,760 --> 00:33:06,480
Speaker 1: absolutely okay, but I really want you to understand that

748
00:33:06,520 --> 00:33:10,479
Speaker 1: a cow's milk protein allergy is very, very very different too.

749
00:33:10,920 --> 00:33:13,440
Speaker 1: I don't like dairy, or I don't tolerate dairy, or

750
00:33:13,400 --> 00:33:16,479
Speaker 1: I have a lactose intolerance. So a cow's milk protein

751
00:33:16,520 --> 00:33:19,760
Speaker 1: allergy is something that will generally be picked up when

752
00:33:19,800 --> 00:33:21,320
Speaker 1: you're a baby. So I think a lot of our

753
00:33:21,360 --> 00:33:23,920
Speaker 1: parents listening who have babies with a cow's mit allergy,

754
00:33:24,160 --> 00:33:26,360
Speaker 1: they know what we're talking about. They've gone through hell,

755
00:33:26,520 --> 00:33:28,920
Speaker 1: they've got their bubbs on special formulas, or they've had

756
00:33:28,920 --> 00:33:32,560
Speaker 1: to completely cut out cow's milk protein from their dants themselves.

757
00:33:32,680 --> 00:33:34,880
Speaker 1: It's not something that you can just have a little

758
00:33:34,880 --> 00:33:37,080
Speaker 1: bit of every now and then, because a cow's milk

759
00:33:37,080 --> 00:33:40,240
Speaker 1: protein allergy is an immune response from the body, so

760
00:33:40,280 --> 00:33:43,719
Speaker 1: it's an abnormal response to the protein found in dairy.

761
00:33:43,880 --> 00:33:47,440
Speaker 1: Whereas lactose is about the carbohydrate load, an allergy comes

762
00:33:47,440 --> 00:33:50,600
Speaker 1: from the protein response. So this protein response in the

763
00:33:50,600 --> 00:33:54,720
Speaker 1: body results in the production of what we call IgE antibodies.

764
00:33:54,960 --> 00:33:58,560
Speaker 1: These are reacting to the dairy protein component. So when

765
00:33:58,560 --> 00:34:01,880
Speaker 1: they're exposed to the dairy pro this basically signals to

766
00:34:02,000 --> 00:34:05,040
Speaker 1: the immune system to release high amounts of histamines and

767
00:34:05,120 --> 00:34:08,000
Speaker 1: other types of chemicals which cause these allergic sort of

768
00:34:08,000 --> 00:34:11,600
Speaker 1: response systems. So some signs that you have a cow's

769
00:34:11,600 --> 00:34:14,600
Speaker 1: milk allergy will be you'll get hives, you'll get swelling

770
00:34:14,640 --> 00:34:18,240
Speaker 1: of the face, lips or eyes, you'll have projectile type vomiting,

771
00:34:18,280 --> 00:34:20,520
Speaker 1: and all our mums and dads listening at home with

772
00:34:20,800 --> 00:34:24,560
Speaker 1: children with cow's milkalergies, they'll understand it's that projectile type vomit.

773
00:34:24,680 --> 00:34:26,279
Speaker 1: It's not just a little bit of spit up every

774
00:34:26,320 --> 00:34:28,759
Speaker 1: now and then. You could also have you have your

775
00:34:28,840 --> 00:34:31,719
Speaker 1: airways compromise. You could be wheezing or coughing. You can

776
00:34:31,760 --> 00:34:35,120
Speaker 1: have very noisy, radily breathing, a very hoarse voice. Your

777
00:34:35,160 --> 00:34:37,239
Speaker 1: tongue in your lips can get swollen. You can feel

778
00:34:37,239 --> 00:34:40,279
Speaker 1: a tightness or like tingling in your throat. If you've

779
00:34:40,280 --> 00:34:43,000
Speaker 1: got children or babies, they can go very pale or floppy.

780
00:34:43,040 --> 00:34:45,480
Speaker 1: And as I mentioned that projectile vomiting, you could be

781
00:34:45,520 --> 00:34:48,400
Speaker 1: super dizzy. You may even collapse. They're the signs of

782
00:34:48,400 --> 00:34:52,080
Speaker 1: a cow's milk protein allergy. Now they can happen immediately,

783
00:34:52,280 --> 00:34:54,319
Speaker 1: they can happen a few minutes later, or they can

784
00:34:54,400 --> 00:34:58,280
Speaker 1: happen a few hours later after somebody drinks or eats

785
00:34:58,280 --> 00:35:01,920
Speaker 1: something that contains cow's milk. So that's milk, it's yogurt,

786
00:35:02,000 --> 00:35:05,520
Speaker 1: it's any form of dairy cheese, cream, ice cream, all

787
00:35:05,520 --> 00:35:07,960
Speaker 1: of those forms, and it's just a small amount of them.

788
00:35:08,000 --> 00:35:10,400
Speaker 1: It's not something like people go, oh, you can have

789
00:35:10,400 --> 00:35:12,319
Speaker 1: a little bit of milk, but too much. Too much

790
00:35:12,400 --> 00:35:14,440
Speaker 1: doesn't agree with me, so I'm allergic to dairy. I

791
00:35:14,440 --> 00:35:16,520
Speaker 1: think people just don't really have that understanding of an

792
00:35:16,560 --> 00:35:20,160
Speaker 1: allergy versus an intolerance, whereas an intolerance, as I mentioned,

793
00:35:20,239 --> 00:35:23,759
Speaker 1: is really about the carbohydrate portion. Now, an intolerance is

794
00:35:23,760 --> 00:35:27,360
Speaker 1: something does not involve the immune system, and intolerance is,

795
00:35:27,400 --> 00:35:30,080
Speaker 1: as you mentioned, Susie, like a malabsorption of something. So

796
00:35:30,360 --> 00:35:33,279
Speaker 1: the biggest symptoms of it of lactose intolerance. So this

797
00:35:33,360 --> 00:35:36,640
Speaker 1: is talking about the carbohydrate, the lactose component in dairy.

798
00:35:37,000 --> 00:35:40,640
Speaker 1: That's more gastro symptoms. So you've got bloating, you've got diarrhea,

799
00:35:40,680 --> 00:35:43,240
Speaker 1: you've got maybe a little bit of sort of vomiting,

800
00:35:43,280 --> 00:35:45,960
Speaker 1: your spit up, you've got tummy pain and cramping. As

801
00:35:45,960 --> 00:35:48,360
Speaker 1: you mentioned, Susie, you've got excessive amounts of gas. So

802
00:35:48,400 --> 00:35:50,920
Speaker 1: everybody gets a little bit gassy, but this is excessive.

803
00:35:50,920 --> 00:35:53,680
Speaker 1: It's very sort of foul smelling. These are more of

804
00:35:53,719 --> 00:35:57,160
Speaker 1: that gut side of things. This is more where lactose

805
00:35:57,200 --> 00:36:02,080
Speaker 1: comes into place, So the body needs lactase to digest lactose.

806
00:36:02,400 --> 00:36:05,040
Speaker 1: So people with a lactose in tolerance can handle a

807
00:36:05,080 --> 00:36:08,360
Speaker 1: little but not too much. And the tolerance level is

808
00:36:08,400 --> 00:36:11,640
Speaker 1: different for every person. Now, we have an enzyme called

809
00:36:11,719 --> 00:36:15,799
Speaker 1: lactase in our body. The lactase enzyme breaks down the lactose.

810
00:36:16,040 --> 00:36:18,719
Speaker 1: People with a lactose intolerance, such as myself and you

811
00:36:18,800 --> 00:36:21,520
Speaker 1: mentioned you have a mild lactose intolerant Susy. I think

812
00:36:21,560 --> 00:36:23,560
Speaker 1: it's something like thirty percent of the population do, so

813
00:36:23,600 --> 00:36:26,480
Speaker 1: it's something that's very common. We lack enough of the

814
00:36:26,560 --> 00:36:29,840
Speaker 1: lactase enzymes to break down the product that we're eating.

815
00:36:30,000 --> 00:36:32,040
Speaker 1: So a small amount of cheese we could probably handle

816
00:36:32,160 --> 00:36:34,560
Speaker 1: just fine. If we had two scoops of ice cream

817
00:36:34,800 --> 00:36:37,440
Speaker 1: or a big glass of milk, we probably wouldn't handle

818
00:36:37,480 --> 00:36:39,680
Speaker 1: that as well because we don't have enough of those

819
00:36:39,880 --> 00:36:43,360
Speaker 1: enzymes called lactase. So the only difference between normal milk

820
00:36:43,400 --> 00:36:45,920
Speaker 1: and a lactose free milk, or normal ice cream and

821
00:36:45,960 --> 00:36:49,200
Speaker 1: a lactose free ice cream is it's basically it's normal

822
00:36:49,239 --> 00:36:53,239
Speaker 1: ice cream or normal milk with extra lactase enzymes added in.

823
00:36:53,440 --> 00:36:56,440
Speaker 1: So that's why something like lactose free milk tastes sweeter

824
00:36:56,719 --> 00:36:59,400
Speaker 1: because lactase is like double bonded carbon, it tastes a

825
00:36:59,400 --> 00:37:02,239
Speaker 1: lot sweeter. You don't add extra sugar into something like

826
00:37:02,320 --> 00:37:04,960
Speaker 1: lactose free milk, it's just the extra carbons in there

827
00:37:05,120 --> 00:37:07,560
Speaker 1: or the extra enzymes that they're adding into it. You

828
00:37:07,600 --> 00:37:10,520
Speaker 1: can also get things like lactase tablets where if you're

829
00:37:10,560 --> 00:37:13,080
Speaker 1: going to have a meal that's quite high in lactose

830
00:37:13,280 --> 00:37:15,480
Speaker 1: or quite high you know, dairy products, you can take

831
00:37:15,520 --> 00:37:18,000
Speaker 1: those lactase tablets and your body can have enough of

832
00:37:18,080 --> 00:37:20,279
Speaker 1: those enzymes to help you break that down and not

833
00:37:20,360 --> 00:37:23,600
Speaker 1: have those gi all those gut sort of issues afterwards.

834
00:37:23,600 --> 00:37:26,680
Speaker 1: So that's the biggest difference between a lactose and tolerant

835
00:37:26,680 --> 00:37:29,440
Speaker 1: and a cow's milk protein allergy. So it's not that

836
00:37:29,480 --> 00:37:32,520
Speaker 1: you're allergic to dairy. You can tolerate lactose. Sure, you'll

837
00:37:32,560 --> 00:37:35,080
Speaker 1: get symptoms, you'll get you know, gut upsets and that

838
00:37:35,120 --> 00:37:37,480
Speaker 1: sort of thing, but it's dose dependent, and there are

839
00:37:37,560 --> 00:37:42,000
Speaker 1: higher amounts of lactose in thin products compared to thicker,

840
00:37:42,080 --> 00:37:45,000
Speaker 1: harder products. So things like cheddar cheese is hard, it

841
00:37:45,040 --> 00:37:47,160
Speaker 1: has a very low amount of lactose, which is why

842
00:37:47,160 --> 00:37:49,680
Speaker 1: a lot of people can tolerate hard cheese just fine.

843
00:37:49,760 --> 00:37:52,400
Speaker 1: But if you had a very soft cheese like cottage cheese,

844
00:37:52,480 --> 00:37:55,040
Speaker 1: some people with a higher lactose and tolerances would really

845
00:37:55,040 --> 00:37:57,280
Speaker 1: struggle with that. That's why a lot of people struggle

846
00:37:57,320 --> 00:37:59,799
Speaker 1: with milk, but they can handle thick yogurt and hard

847
00:38:00,360 --> 00:38:02,960
Speaker 1: just fine because the amount of lactose in those thicker,

848
00:38:03,000 --> 00:38:06,120
Speaker 1: harder products are a lot less. So basically, if you're

849
00:38:06,120 --> 00:38:08,400
Speaker 1: listening and you have a lactose intolerance, don't ever buy

850
00:38:08,440 --> 00:38:11,000
Speaker 1: a lactose free hard cheese. It's out there, it exists.

851
00:38:11,200 --> 00:38:13,280
Speaker 1: It's basically just a marketing employe, you're kind of wasting

852
00:38:13,280 --> 00:38:16,680
Speaker 1: your money. Unless you're very, very very sensitive, you should

853
00:38:16,719 --> 00:38:19,320
Speaker 1: be able to tolerate hard cheese just fine. It's really

854
00:38:19,360 --> 00:38:21,200
Speaker 1: just the milk, the yogurt, the cream that a lot

855
00:38:21,239 --> 00:38:23,839
Speaker 1: of people have problems with because it is very thin.

856
00:38:24,239 --> 00:38:26,680
Speaker 1: So that's sort of my take on the difference between

857
00:38:26,680 --> 00:38:30,040
Speaker 1: the lactose intolerance and a cow's milk protein allergy. It's

858
00:38:30,160 --> 00:38:32,440
Speaker 1: very rare that you'll get to your adulthood and realize

859
00:38:32,440 --> 00:38:34,880
Speaker 1: that you have a cow's milk protein allergy. Is often

860
00:38:35,080 --> 00:38:36,760
Speaker 1: very much diagnosed when you're a baby.

861
00:38:36,840 --> 00:38:38,879
Speaker 2: It is, and I think the take our message from

862
00:38:38,880 --> 00:38:41,239
Speaker 2: me not really dealing with allergies a whole lot other

863
00:38:41,280 --> 00:38:43,920
Speaker 2: than people describing the symptoms they may have from certain

864
00:38:43,960 --> 00:38:48,399
Speaker 2: foods is that if you do for whatever reason, if

865
00:38:48,400 --> 00:38:51,120
Speaker 2: you're having intolerance or it doesn't agree with you, whatever

866
00:38:51,160 --> 00:38:54,080
Speaker 2: the reason, if you do cut out milk and all dairy,

867
00:38:54,160 --> 00:38:57,160
Speaker 2: you've got to replace the calcium because you can't just

868
00:38:57,200 --> 00:38:59,279
Speaker 2: sometimes swap in an almond milk or something and think

869
00:38:59,280 --> 00:39:01,080
Speaker 2: it's better for you and not check that it does

870
00:39:01,120 --> 00:39:04,480
Speaker 2: contain calcium. So dairy is our richest natural source of

871
00:39:04,840 --> 00:39:07,520
Speaker 2: dietary calcium, and so if you choose for whatever reason

872
00:39:07,560 --> 00:39:09,520
Speaker 2: to not use it or you can't tolerate it, just

873
00:39:09,640 --> 00:39:12,520
Speaker 2: make sure that whatever alternative you are using, or if

874
00:39:12,520 --> 00:39:14,959
Speaker 2: you're not using any milk alternatives, that you are getting

875
00:39:15,000 --> 00:39:17,799
Speaker 2: some calcium, because that is a nutrient, particularly in the

876
00:39:17,840 --> 00:39:20,640
Speaker 2: diets of post metapausal women that does lack. And with

877
00:39:20,719 --> 00:39:22,920
Speaker 2: the shift towards plant based eeding and plant based milks,

878
00:39:22,920 --> 00:39:25,080
Speaker 2: there's a lot more austrange women not getting enough of it.

879
00:39:25,440 --> 00:39:27,799
Speaker 1: Definitely, and there's actually been some newer research where maybe

880
00:39:27,840 --> 00:39:29,600
Speaker 1: we could talk about this on another episode. So easy

881
00:39:29,680 --> 00:39:33,080
Speaker 1: for pregnancy and breastfeeding, calcium is super important, and calcium

882
00:39:33,120 --> 00:39:35,400
Speaker 1: and vitamin D there's actually links that that can cause

883
00:39:35,440 --> 00:39:37,640
Speaker 1: things like xmera and that sort of thing in children.

884
00:39:37,719 --> 00:39:39,960
Speaker 1: Later on if mums aren't getting enough while they are

885
00:39:39,960 --> 00:39:42,800
Speaker 1: pregnant and breastfeeding. So it's a very very important nutrient

886
00:39:42,960 --> 00:39:46,480
Speaker 1: that I agree with you. It probably isn't highlighted enough

887
00:39:46,520 --> 00:39:48,440
Speaker 1: in our diets, and with the big shift in more

888
00:39:48,440 --> 00:39:51,600
Speaker 1: people going towards plant based mills, it's something that absolutely

889
00:39:51,640 --> 00:39:54,279
Speaker 1: needs to be screened for on nutrition labels when we're

890
00:39:54,320 --> 00:39:56,920
Speaker 1: choosing a brand. Alrighty Well, that brings us to the

891
00:39:57,000 --> 00:39:59,960
Speaker 1: end of another episode of The Nutrition Cauch for another Sunday.

892
00:40:00,440 --> 00:40:02,560
Speaker 1: If you guys haven't done so already, we would really

893
00:40:02,600 --> 00:40:05,000
Speaker 1: appreciate if you subscribe to the podcast and that way

894
00:40:05,080 --> 00:40:08,360
Speaker 1: we will be automatically downloaded and in your inbox every Sunday,

895
00:40:08,440 --> 00:40:10,719
Speaker 1: and it really just does help the Nutrition Couch in

896
00:40:10,800 --> 00:40:13,080
Speaker 1: terms of the ratings and how well we do if

897
00:40:13,120 --> 00:40:15,319
Speaker 1: you'll subscribed to us as well, So you can also

898
00:40:15,360 --> 00:40:18,120
Speaker 1: follow us on Instagram and Facebook. We're at the Nutrition

899
00:40:18,200 --> 00:40:20,640
Speaker 1: Couch podcast. You're welcome to send us any questions or

900
00:40:20,680 --> 00:40:22,839
Speaker 1: products that you'd like us to review and we will

901
00:40:22,840 --> 00:40:25,440
Speaker 1: catch you guys on Wednesday for our product review.

902
00:40:25,480 --> 00:40:26,960
Speaker 3: And we should also say a big thank you.

903
00:40:27,000 --> 00:40:30,040
Speaker 2: We've just hit eight hundred thousand downloads, so That is

904
00:40:30,080 --> 00:40:31,880
Speaker 2: a really big thank you to everyone and we're on

905
00:40:31,920 --> 00:40:33,320
Speaker 2: our way to our first.

906
00:40:33,080 --> 00:40:34,799
Speaker 3: Million land yep, very close.

907
00:40:34,920 --> 00:40:36,759
Speaker 2: We're very happy, so thank you for the support, have

908
00:40:36,800 --> 00:40:50,879
Speaker 2: a great week, catch you on Wednesday.