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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 Ward

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

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

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Speaker 1: sid Nutrition Couch, a bi weekly chat on everything that

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

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

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Speaker 1: take a look at how much red meat we really

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Speaker 1: should be eating and our listening question is all about

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

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

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

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Speaker 2: I'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 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 month,

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Speaker 2: it 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.

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Speaker 3: 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 up.

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Speaker 3: Do 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 help 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'll 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 busy, 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: although they haven't heard of it, but they're not really

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

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Speaker 1: 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 processed 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 there's 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 bow 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. So if you're eating out at a sort

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

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

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

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Speaker 1: But 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 white

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

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Speaker 1: the weekend, the kids get ham on their sandwiches a

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Speaker 1: few times a week. Again, you're consuming quite a lot

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

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

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

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

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

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

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

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Speaker 1: and frankfurts, all those I think what Aussies would call

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Speaker 1: sort of like kabana, right, the things that we put

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Speaker 1: on a cheese play. These are classified as group one carcinogetic,

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Speaker 1: so they are known to cause cancer. There is very

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Speaker 1: very strong evidence that process meats such as the ones

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Speaker 1: I've just mentioned can link to cancer, So eating processed

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Speaker 1: meats not only links to things like boo cancer, but

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Speaker 1: also stomach cancer as well. And then red meat, which

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Speaker 1: are more you know, not as processed, but we still

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Speaker 1: consider them a red meat. We're talking things like beef,

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Speaker 1: lamb and pork. These meats have been classified as a

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Speaker 1: group to a carcinogen, so that means that they're more

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Speaker 1: than they're probably likely to cause cancer. So still I

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Speaker 1: guess some strong research there, Susi, and I know a

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Speaker 1: lot of families, particularly those on a budget, who do

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Speaker 1: eat a lot of you know, mints and sausages and

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Speaker 1: bacon in ham because they are more of those budget

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Speaker 1: friendly protein options. But I think it's important that we

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Speaker 1: had this discussion here today and really talk about what

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Speaker 1: strong evidence we do have for these meats and these

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Speaker 1: links to cancer. But on the same side, we're not

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Speaker 1: trying to create fear or scare anyone in that in

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Speaker 1: that In fact, if you put ham on cheese on

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Speaker 1: your kids sandwich for lunch once or twice a week,

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Speaker 1: there's absolutely no problem with that. It really comes down

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Speaker 1: to how much overall you and your family are eating

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Speaker 1: and the load of that in your diet overall. So

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Speaker 1: if you're someone that might go out for breakfast, such

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Speaker 1: as myself, I got out to breakfast quite regularly, Susie,

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Speaker 1: but I rarely have bacon with my breakfast, but very

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Speaker 1: occasionally I do like a little side of bacon with

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Speaker 1: my eggs very occasionally, and that is completely fine. But

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Speaker 1: if you're someone who every Saturday and every Sunday has

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Speaker 1: bacon with their eggs. You might run into some problems

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Speaker 1: in the future. So it really does come down to

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Speaker 1: the amount and the frequency that you're having these a

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Speaker 1: red meats and more importantly, these processed types of red meats.

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Speaker 1: What are your sort of thoughts on this. We definitely

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Speaker 1: don't want to, you know, fear our listeners or really

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Speaker 1: get them, you know, turned off red meat all together.

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Speaker 1: Something that you enjoy, you can happily include it. It's

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Speaker 1: wonderful sorts of iron, particularly our more whole food bases

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Speaker 1: such as the beef, the lamb and the pork. But

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Speaker 1: you know, the process red meat should be very very

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Speaker 1: few and firol in between. And I think between both

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Speaker 1: of us, Susie, for our clients, we're seeing it too often,

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Speaker 1: aren't 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.

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Speaker 3: In Australia, it can be four or five hundred grams.

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Speaker 3: As a serve.

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Speaker 2: It's almost worn as a badge of honor the size

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Speaker 2: of the steak or the special cutlet that you can

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Speaker 2: buy at Premiere butchers. Now, first of all, it's really

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Speaker 2: expensive as well for families, and in general the fattier

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Speaker 2: cuts of meat are also cheaper, which doesn't help. And

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Speaker 2: in talking about that recommendation for less than seven hundred

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

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

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Speaker 2: a lot, and I would be hastened to say that

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Speaker 2: my clients are on average having two or three hundred

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Speaker 2: grams cooked per serve and it just creeps in. And

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

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Speaker 2: have the recommend data mayount of say one hundred, one

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Speaker 2: hundred and fifty grams cooked a couple of times a week,

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Speaker 2: that's two small cutlet's too late sausages. What happens is

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Speaker 2: it doesn't look very much and we don't substitute the

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Speaker 2: amounts of vegetables on the plate to buffer it out,

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

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Speaker 2: So that's the quality of the meat we tend to

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Speaker 2: reach for. I think there's only one really lean sausage

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Speaker 2: on the market in supermarkets. Most of them are full

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Speaker 2: fat sausages, so that's the default. The cheaper mints is

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

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Speaker 2: the poorer the quality of the meat, the higher the

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

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

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

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Speaker 2: the meat. So it really comes down in my mind

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Speaker 2: to not only limiting the number of days you're having it,

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Speaker 2: so saying, look, really red meat should fit in three

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Speaker 2: days a week, really, and then the other added thing

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Speaker 2: is that it has to be the really lean, good

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Speaker 2: quality and simply substituting that portion on the plate for

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Speaker 2: extra vegies is one of the most powerful health things

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Speaker 2: you can do for it, because I think the other

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Speaker 2: thing that we don't talk about when it comes to

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Speaker 2: cancer risk and red meat is there is a significant

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Speaker 2: buffering effect of having more antioxidants in the diet and

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Speaker 2: more fruit and veggies. You know, the worst dietary patterns

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Speaker 2: are one that is full of refined carbohydrates and then

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Speaker 2: high saturated fat, high portions of meat. So it's also

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Speaker 2: the buffer effect of that overall. But you're right, it

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Speaker 2: absolutely slips in, you know. I know myself with my boys,

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Speaker 2: my boys love bacon. Now I'm actually not a big

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Speaker 2: pork fan in general myself. I don't eat a lot

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Speaker 2: of it. Occasionally, very occasionally. I might have bacon, but

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Speaker 2: it's not my palette. But my boys love it and

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Speaker 2: they love meat, and I was getting into a habit

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Speaker 2: of them having it quite regularly, So it just slips

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Speaker 2: in and before you know what, they're having ham on

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

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

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Speaker 2: much red meat overall.

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Speaker 3: So it's a good reminder.

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Speaker 2: So when I'm modeling diets, and certainly with our females

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

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

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

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

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

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

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Speaker 2: lean caution control one hundred one hundred and fifty grams

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

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

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Speaker 2: a week max. And then ideally you want your fish

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Speaker 2: at least a couple of times, maybe alternate that with chicken,

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Speaker 2: and then you want a plant based meal at least

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Speaker 2: once a week, if not twice, to buffer that effect.

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Speaker 2: And just be mindful that when you do go to

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Speaker 2: pubs in Australia and you have the massive steak, that's

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Speaker 2: probably close to your entire recommended date weekly intake of

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Speaker 2: red meat, just over time, reducing the portions and the

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Speaker 2: number of days is a really positive step also for

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Speaker 2: the budgetly and whenever we do budget stories, it's the

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Speaker 2: meat and the proteins that cost the most, so doing

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Speaker 2: that swap at the moment with budgets very tight in

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Speaker 2: supermarket is a very good way to cut back on

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Speaker 2: red meat in general, and perhaps some in a plant

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Speaker 2: meal or two, and do a be nut chose instead

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Speaker 2: of a mincemeat nutchose once a week, or do a

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Speaker 2: vegetarian lasagna rather than a meat one, and just cut

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Speaker 2: down that way, so you're still enjoying your red meat

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Speaker 2: a couple of times a week, but you're still getting

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Speaker 2: plenty more plants, which is one of the strong the

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Speaker 2: best things we can do to reduce cancer 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 polyphenols 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 nowhere 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 vegies, 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 negotial 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.

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Speaker 3: So if you consume.

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Speaker 2: Large portions of red meat, you buy a kilo, you'll

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 2: if you can get ones that are night rate 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 higher night trates 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 of

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Speaker 2: our cancer, but they also have a very high antioccident

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

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Speaker 2: getting that buffering effect, whereas unfortunately here in Australia we

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Speaker 2: don't have that. We just get all the bad stuff

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Speaker 2: and we don't put in enough of the good, so

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Speaker 2: you know it is something in moderation. Just because you

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Speaker 2: have it doesn't mean you'll get cancer. But as part

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Speaker 2: of an overall balance, the less of that we have

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Speaker 2: the better, and certainly loading up a lot more on

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Speaker 2: the antioxidant rich foods is a positive step for health

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Speaker 2: 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 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: you know, have sadly developed cancer when they do you know,

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Speaker 1: quote unquote everything right. And you look at some people

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Speaker 1: and you just think, how do you not have problems

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

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

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

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

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Speaker 1: just trying to, I guess, reduce your risk and the

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

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

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Speaker 1: 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 watch. I be thinking, you know,

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Speaker 1: cannelini 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.

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Speaker 3: I will either have it.

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Speaker 2: If I'm having Asian cuisine, I'll always order at a

401
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Speaker 2: marmaide because I enjoy that and I actually do them

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Speaker 2: quite often in salad. But the other is just at

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Speaker 2: the moment soups, throwing some cannellini beans, which I find

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Speaker 2: a bit gentler on the tummy, or kidney beans as

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Speaker 2: part of mints, or a chili kon khanie, a sort

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Speaker 2: of my go tos. And absolutely that's one area that

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Speaker 2: most Austraians would benefit from. Not only financially is reaching

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Speaker 2: for a ten or two of beans each week for

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Speaker 2: a couple of dollars, but from a health perspective, it

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Speaker 2: increases soluble fiber intake, it reduces meat intake overall so nutritious,

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Speaker 2: so you know it makes sense to us to incorporate

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Speaker 2: a lot more of those in our diet, all right, LeAnn.

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Speaker 2: So a client case study is a topic that comes

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Speaker 2: up all the time, and I'm actually surprised we haven't

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Speaker 2: covered it before. But what triggered my interest in it

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Speaker 2: was that I had to write an article. Will come

417
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Speaker 2: out in is Bring the Healthy Food Guy, which is

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Speaker 2: a fantastic magazine dedicated to all things healthy eating. So

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Speaker 2: if you haven't seen that and you love healthy recipes,

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Speaker 2: look out for it in supermarkets. It's a little white magazine.

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Speaker 2: It's really great and as part of the brief from

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Speaker 2: the editor Brook Longfield, who's a great dietitian. She said

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Speaker 2: to me she wanted me to interview some other dietitians,

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Speaker 2: and of course I reached out to people like you

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Speaker 2: on a Sunday night to say quick, I've had forgotten

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Speaker 2: to do this article and I need some comments. And

427
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Speaker 2: I had been writing the article to basically reflect that

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Speaker 2: weight loss plateaus were part of the journey of weight

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Speaker 2: loss to be expected, and there were several tricks we

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Speaker 2: would use to shift the body from a platow when

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Speaker 2: it basically had got used to the new regime that

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Speaker 2: had seen weight loss and get things moving. Now, what

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Speaker 2: surprised me land was that when I got my responses

434
00:18:50,680 --> 00:18:53,480
Speaker 2: from four or five of my dietitian colleagues, most of

435
00:18:53,520 --> 00:18:56,879
Speaker 2: them said that in their experience, it wasn't as a

436
00:18:56,920 --> 00:19:00,560
Speaker 2: result of the body plateauing when it came to weight loss.

437
00:19:01,400 --> 00:19:04,600
Speaker 2: It was actually as a result of non compliance over

438
00:19:04,680 --> 00:19:07,000
Speaker 2: time as part of the weight loss journey that had

439
00:19:07,040 --> 00:19:10,760
Speaker 2: seen the weight loss results slow. And then when I

440
00:19:10,840 --> 00:19:13,280
Speaker 2: took a look at the latest research, I had a

441
00:19:13,359 --> 00:19:15,600
Speaker 2: new paper that had come out looking at the modeling

442
00:19:15,720 --> 00:19:20,080
Speaker 2: of weight loss plateaus physiologically, so the body's response to

443
00:19:20,320 --> 00:19:23,840
Speaker 2: losing weight and weight loss platos versus a change in

444
00:19:23,920 --> 00:19:27,159
Speaker 2: habits that basically led to an increasing calorie intake. And

445
00:19:27,200 --> 00:19:31,040
Speaker 2: the research paper suggested that there was far less likely

446
00:19:31,080 --> 00:19:33,600
Speaker 2: a chance the body would plateau as opposed to the

447
00:19:33,640 --> 00:19:37,679
Speaker 2: behaviors of the person would change. So it really was

448
00:19:37,680 --> 00:19:39,800
Speaker 2: of interest to me because even after all the years

449
00:19:39,800 --> 00:19:43,200
Speaker 2: that I've worked, I had to take another look at

450
00:19:43,320 --> 00:19:46,199
Speaker 2: my belief that weight loss plateaus were part of the

451
00:19:46,200 --> 00:19:49,439
Speaker 2: weight loss journey and really question, actually, do we just

452
00:19:49,520 --> 00:19:53,520
Speaker 2: get sick of the dieting or but how I don't

453
00:19:53,560 --> 00:19:57,359
Speaker 2: say dieting because that's sort of restrictive, but the programs

454
00:19:57,359 --> 00:20:01,119
Speaker 2: that support weight loss, which is calorie deficaid, regular exercise,

455
00:20:01,200 --> 00:20:04,199
Speaker 2: and limiting high calorie foods, and quite a few, as

456
00:20:04,200 --> 00:20:05,800
Speaker 2: I said, all my colleagues came back and said, in

457
00:20:05,840 --> 00:20:08,720
Speaker 2: my experience, even though some people may need some more

458
00:20:08,760 --> 00:20:12,760
Speaker 2: calories or to increase the intensity of the exercise to

459
00:20:12,920 --> 00:20:15,960
Speaker 2: get off a weight loss plateau, in more cases than not,

460
00:20:16,119 --> 00:20:19,160
Speaker 2: it's that life takes over and there's a lot more celebrations,

461
00:20:19,280 --> 00:20:20,800
Speaker 2: or we're not as strict as we once.

462
00:20:20,600 --> 00:20:22,680
Speaker 3: Were, and bad habits creep in.

463
00:20:23,080 --> 00:20:25,040
Speaker 2: So I thought that was really good for us to

464
00:20:25,040 --> 00:20:28,280
Speaker 2: have a little chat about it, because certainly you clients

465
00:20:28,280 --> 00:20:31,240
Speaker 2: will have lost five kilos or been on a certain

466
00:20:31,280 --> 00:20:32,800
Speaker 2: program for a couple of months, and they'll say, my

467
00:20:32,840 --> 00:20:36,320
Speaker 2: weight loss is plateauing and will brainstorm all ways around that,

468
00:20:36,359 --> 00:20:38,760
Speaker 2: And I now have to question that to say, well, actually,

469
00:20:38,800 --> 00:20:41,560
Speaker 2: the science would suggest that it's probably not a fact

470
00:20:41,600 --> 00:20:43,199
Speaker 2: that your body's used to it. It's probably that we

471
00:20:43,200 --> 00:20:45,040
Speaker 2: need to take a closer look actually what's going on

472
00:20:45,080 --> 00:20:47,600
Speaker 2: and some little extras suddenly slipped in? Or do we

473
00:20:47,640 --> 00:20:49,719
Speaker 2: have to up the ante on the exercise that your

474
00:20:49,720 --> 00:20:52,440
Speaker 2: body's got used to. So you were one of those

475
00:20:52,520 --> 00:20:54,960
Speaker 2: dieticians who came back to me late on a Sunday night,

476
00:20:55,400 --> 00:20:56,480
Speaker 2: rescuing me from my.

477
00:20:58,119 --> 00:21:00,440
Speaker 3: Deadline. Tell me what is.

478
00:21:00,400 --> 00:21:03,800
Speaker 2: Your experience with weight loss plateaus? And do you agree

479
00:21:03,840 --> 00:21:06,880
Speaker 2: that it's probably not the body. It's probably more likely

480
00:21:06,920 --> 00:21:07,600
Speaker 2: what we're eating.

481
00:21:07,840 --> 00:21:11,720
Speaker 1: Look, genuine plateaus exist, But in my experience, and I've

482
00:21:11,760 --> 00:21:15,000
Speaker 1: worked with I want to say thousands of clients or

483
00:21:15,040 --> 00:21:16,800
Speaker 1: not thousands, that's probably a lie.

484
00:21:16,880 --> 00:21:19,199
Speaker 2: Hundreds probably would make thousands though, because I think of

485
00:21:19,200 --> 00:21:20,240
Speaker 2: all the ones you would have seen.

486
00:21:20,119 --> 00:21:21,639
Speaker 1: In the Yeah, but I think because I spent a

487
00:21:21,640 --> 00:21:23,520
Speaker 1: long time doing the guessho rol and control, like I

488
00:21:23,560 --> 00:21:25,159
Speaker 1: spent a long time doing Go one hundred and you

489
00:21:25,240 --> 00:21:28,119
Speaker 1: know hundreds. Anyway, I've spent a long time working with

490
00:21:28,160 --> 00:21:33,080
Speaker 1: clients mostly female on falloss and plateaus absolutely do exist.

491
00:21:33,160 --> 00:21:36,360
Speaker 1: But as you said, Susie, the main thing that causes

492
00:21:36,359 --> 00:21:38,840
Speaker 1: a plateau is non compliance. So I always say to

493
00:21:38,880 --> 00:21:40,800
Speaker 1: a client like they'll freak out because they wait, hasn't

494
00:21:40,800 --> 00:21:42,840
Speaker 1: bundchs for a week, And I said, tell me, look

495
00:21:42,880 --> 00:21:44,840
Speaker 1: me dead in the eye and tell me, honestly, if

496
00:21:44,880 --> 00:21:48,000
Speaker 1: you have been completely consistent with everything that we've talked

497
00:21:48,000 --> 00:21:50,240
Speaker 1: about this week. And nine times out of ten, i'd

498
00:21:50,280 --> 00:21:52,960
Speaker 1: say nine point nine times out of ten, it's Oh no,

499
00:21:53,680 --> 00:21:55,520
Speaker 1: I work as crazy busy, so I didn't hit my

500
00:21:55,600 --> 00:21:58,000
Speaker 1: expos sessions. And I told you i'd get ten thousand steps,

501
00:21:58,000 --> 00:22:00,320
Speaker 1: so really I only got three thousand this week. Or

502
00:22:00,520 --> 00:22:02,320
Speaker 1: you know, I was supposed to meal prep on a Sunday,

503
00:22:02,400 --> 00:22:04,119
Speaker 1: but I had two munch to drinks on Saturday, so

504
00:22:04,200 --> 00:22:05,840
Speaker 1: I didn't get it done. And then I was scrambling

505
00:22:05,880 --> 00:22:08,000
Speaker 1: on a Monday, and I was you know, didn't follow

506
00:22:08,040 --> 00:22:11,240
Speaker 1: the whatever on Tuesday, so all of the excuses start

507
00:22:11,280 --> 00:22:13,800
Speaker 1: to come out of the woodwork. So often, more often

508
00:22:13,840 --> 00:22:16,960
Speaker 1: than not, the plateau isn't a true plateau. The plateau

509
00:22:17,080 --> 00:22:20,000
Speaker 1: is just, you know, the weight loss is stalled because

510
00:22:20,080 --> 00:22:23,120
Speaker 1: the consistency hasn't been there. But what I generally say

511
00:22:23,119 --> 00:22:24,800
Speaker 1: to client, and we say to them we can't stay

512
00:22:24,840 --> 00:22:26,640
Speaker 1: in a calorie deficit for too long, and we can't

513
00:22:26,640 --> 00:22:28,600
Speaker 1: stay in a calorie deficit forever, because a lot of

514
00:22:28,640 --> 00:22:30,200
Speaker 1: clients come to me and they say, Leanne, I want

515
00:22:30,240 --> 00:22:31,760
Speaker 1: to work with you. I've been trying to lose weight

516
00:22:31,800 --> 00:22:33,320
Speaker 1: for five years, And I say, what the hell have

517
00:22:33,359 --> 00:22:35,320
Speaker 1: you been doing if it's been five years. But they

518
00:22:35,800 --> 00:22:38,120
Speaker 1: seriously thought that they've been on some sort of diet

519
00:22:38,160 --> 00:22:40,439
Speaker 1: for the last five years and nothing sort of working.

520
00:22:40,680 --> 00:22:42,600
Speaker 1: But the thing is, as we know, Susie, the diet

521
00:22:42,680 --> 00:22:44,200
Speaker 1: is too strict they can't actually stick to it, so

522
00:22:44,240 --> 00:22:46,720
Speaker 1: they haven't been in that technically a deficit for that long.

523
00:22:46,960 --> 00:22:48,680
Speaker 1: But the thing with plateaus is and I say to

524
00:22:48,760 --> 00:22:51,240
Speaker 1: them and they say, how long should I follow this plan?

525
00:22:51,320 --> 00:22:53,960
Speaker 1: And we say, we followed this plan until one of

526
00:22:54,040 --> 00:22:57,640
Speaker 1: three things happens. Basically, the weight hits a genuine plateau

527
00:22:57,800 --> 00:23:00,399
Speaker 1: and we need to reintroduce calories and reverse start you

528
00:23:00,480 --> 00:23:04,680
Speaker 1: and give you a break metabolically. Second reason, your body

529
00:23:04,840 --> 00:23:07,280
Speaker 1: tells us that it's time that it needs a break.

530
00:23:07,320 --> 00:23:11,080
Speaker 1: You're starting to experience hunger fatigue, the exercise sessions are

531
00:23:11,119 --> 00:23:14,399
Speaker 1: getting harder. The body's just basically crying out for more food.

532
00:23:14,600 --> 00:23:16,879
Speaker 1: You're thinking about food. You're waking up and you're dreaming

533
00:23:16,920 --> 00:23:19,320
Speaker 1: about food. The body is shouting out to you, Hey,

534
00:23:19,359 --> 00:23:21,000
Speaker 1: I need to come out of this deficit. That's the

535
00:23:21,040 --> 00:23:24,159
Speaker 1: second reason. And the third reason is that mentally, you

536
00:23:24,440 --> 00:23:26,480
Speaker 1: just need a break from darting. You just need a

537
00:23:26,520 --> 00:23:30,240
Speaker 1: break from you know, sort of tracking, maybe your county calories,

538
00:23:30,240 --> 00:23:32,600
Speaker 1: maybe you're following a plan. Maybe you just like, I

539
00:23:32,680 --> 00:23:34,760
Speaker 1: don't even have time to do this meal prep for

540
00:23:34,840 --> 00:23:36,800
Speaker 1: a week and count my snacks and whatever. It might be.

541
00:23:37,240 --> 00:23:38,879
Speaker 1: The brain and the body just needs a little bit

542
00:23:38,920 --> 00:23:41,640
Speaker 1: of a break mentally. There's sort of the three reasons

543
00:23:41,720 --> 00:23:44,600
Speaker 1: that I would reverse a client out of a deficit

544
00:23:44,720 --> 00:23:47,040
Speaker 1: and re add back food back into them and aim

545
00:23:47,160 --> 00:23:50,320
Speaker 1: to maintain the weight loss today versus pushing for continued

546
00:23:50,359 --> 00:23:53,399
Speaker 1: weight loss now. Only one of those three is a

547
00:23:53,560 --> 00:23:56,520
Speaker 1: genuine plateau, and it's the least reason that I see

548
00:23:56,560 --> 00:23:59,280
Speaker 1: for the majority of my clients, whosy mostly, I would

549
00:23:59,280 --> 00:24:01,320
Speaker 1: say that it's the crying out for more food, Like

550
00:24:01,359 --> 00:24:04,119
Speaker 1: they're starting to get hungrier, they're starting to get more fatigued,

551
00:24:04,119 --> 00:24:07,520
Speaker 1: they're starting to find their exercise sessions harder, or just

552
00:24:07,680 --> 00:24:09,719
Speaker 1: mentally they're like, look, I've got a big few weekends

553
00:24:09,800 --> 00:24:11,440
Speaker 1: coming up. I actually don't want to hit the weight

554
00:24:11,520 --> 00:24:13,879
Speaker 1: loss you know, the weight loss goals these weekends. I

555
00:24:13,920 --> 00:24:16,639
Speaker 1: want to let aim to maintain because it's my anniversary,

556
00:24:16,680 --> 00:24:18,640
Speaker 1: I'm going on holidays, or it's my best friend's wedding

557
00:24:18,720 --> 00:24:20,520
Speaker 1: or whatever it might be. So you know, we make

558
00:24:20,560 --> 00:24:22,439
Speaker 1: that decision to bring them out of the deficit, give

559
00:24:22,480 --> 00:24:25,000
Speaker 1: them more food, but maintain where they're at. So in

560
00:24:25,119 --> 00:24:27,800
Speaker 1: terms of plateaus, it is rare for me to actually

561
00:24:27,880 --> 00:24:31,360
Speaker 1: see that. I will say that if I do see plateaus,

562
00:24:31,359 --> 00:24:34,080
Speaker 1: when it's a genuine plateau where they've been super consistent,

563
00:24:34,400 --> 00:24:36,119
Speaker 1: it does take a few weeks. Like if they do

564
00:24:36,240 --> 00:24:38,439
Speaker 1: a weight check for me one week and say, for example,

565
00:24:38,480 --> 00:24:40,400
Speaker 1: it's eighty killers and then they did a weight check

566
00:24:40,400 --> 00:24:42,840
Speaker 1: the next week and it's eighty point one, and then

567
00:24:42,920 --> 00:24:45,520
Speaker 1: a third week and it's say eighty point one again,

568
00:24:45,840 --> 00:24:47,960
Speaker 1: I would call that a genuine plateau. But if it's

569
00:24:48,000 --> 00:24:50,159
Speaker 1: eighty one week, eighty point one the next week, and

570
00:24:50,200 --> 00:24:52,440
Speaker 1: then it's seventy nine point seven the next week, I

571
00:24:52,480 --> 00:24:54,520
Speaker 1: would say that they're still going down, and that's that's

572
00:24:54,560 --> 00:24:56,320
Speaker 1: de me true fet loss. So I think it really

573
00:24:56,400 --> 00:24:59,359
Speaker 1: does come down to what you would consider a plateau.

574
00:24:59,480 --> 00:25:02,560
Speaker 1: And for me, it's a consistent three to four weeks

575
00:25:02,840 --> 00:25:05,480
Speaker 1: being consistently on plan, doing all the right things, and

576
00:25:05,560 --> 00:25:08,440
Speaker 1: that weight is consistent around you know, give or take

577
00:25:08,520 --> 00:25:10,800
Speaker 1: a couple of hundred grams, but it's like a genuine

578
00:25:10,800 --> 00:25:12,840
Speaker 1: plateau after three to four weeks. But I feel like

579
00:25:12,960 --> 00:25:15,400
Speaker 1: most of our clients, Susie or maybe before they start

580
00:25:15,480 --> 00:25:17,879
Speaker 1: working with this, they're not even consistent enough for that

581
00:25:18,040 --> 00:25:20,160
Speaker 1: three to four weeks to even get to the point

582
00:25:20,160 --> 00:25:22,680
Speaker 1: where their body may even hit a plateau. They've sort

583
00:25:22,720 --> 00:25:25,360
Speaker 1: of fallen off the wagon well before they've been consistent

584
00:25:25,440 --> 00:25:27,640
Speaker 1: for three to four weeks. So I feel like even

585
00:25:27,720 --> 00:25:29,960
Speaker 1: just the definition of a plateau itself, I think a

586
00:25:30,000 --> 00:25:32,240
Speaker 1: lot of people struggle with. But it's something that I

587
00:25:32,400 --> 00:25:36,240
Speaker 1: don't see as commonly in my clinic as they would see.

588
00:25:36,640 --> 00:25:38,320
Speaker 1: You know, they tend to fall off the wagon first,

589
00:25:38,359 --> 00:25:40,639
Speaker 1: so they're not that consistent or really their body just

590
00:25:40,680 --> 00:25:42,320
Speaker 1: needs a bit of a break. More so, they haven't

591
00:25:42,320 --> 00:25:44,359
Speaker 1: even had a plateau, their weight's still going down, but

592
00:25:44,480 --> 00:25:46,359
Speaker 1: their minds saying to them, Hey, I just feel like

593
00:25:46,400 --> 00:25:48,120
Speaker 1: I need a bit more calories. What do you see

594
00:25:48,119 --> 00:25:48,600
Speaker 1: in your clinic?

595
00:25:49,000 --> 00:25:55,720
Speaker 2: I agree, because definitely I find life takes over after

596
00:25:55,760 --> 00:25:58,600
Speaker 2: a little while, and it's just so much easier to

597
00:25:58,720 --> 00:25:59,760
Speaker 2: overeat than underreat.

598
00:26:00,119 --> 00:26:00,439
Speaker 3: Period.

599
00:26:00,720 --> 00:26:03,000
Speaker 2: I think my go to is usually look at the

600
00:26:03,080 --> 00:26:08,440
Speaker 2: exercise because just as a general trend, the client I'm

601
00:26:08,480 --> 00:26:11,240
Speaker 2: seeing is someone who isn't doing a lot of high

602
00:26:11,240 --> 00:26:14,040
Speaker 2: intensity training to start with, so they may introduce more

603
00:26:14,119 --> 00:26:17,480
Speaker 2: walking as part of the intervention and keep in mind

604
00:26:17,520 --> 00:26:19,600
Speaker 2: all so I see a lot of insulin resistant women,

605
00:26:20,240 --> 00:26:22,840
Speaker 2: so they start walking. Now, what we know about installent

606
00:26:22,880 --> 00:26:27,680
Speaker 2: resistance is that you need to increase metabolic efficiency, which

607
00:26:27,760 --> 00:26:32,200
Speaker 2: comes from a training intensity and quite possibly weight type work.

608
00:26:32,400 --> 00:26:36,080
Speaker 2: So I often am working on the style and type

609
00:26:36,119 --> 00:26:38,639
Speaker 2: of training and making sure we're reaching those targets with

610
00:26:38,800 --> 00:26:41,760
Speaker 2: heart rate and things. Because the body is so efficient,

611
00:26:41,800 --> 00:26:43,560
Speaker 2: it just gets used to what people are doing very

612
00:26:43,720 --> 00:26:47,000
Speaker 2: very quickly. So often it's more because the calories are

613
00:26:47,160 --> 00:26:51,360
Speaker 2: you know, maybe ranging between twelve fourteen, sixteen, like, there's

614
00:26:51,440 --> 00:26:54,040
Speaker 2: just not that many to play with over time. You

615
00:26:54,080 --> 00:26:57,479
Speaker 2: don't necessarily you don't want to starve someone, so especially

616
00:26:57,520 --> 00:27:00,320
Speaker 2: if they're going from calorie controlling the week and perhaps

617
00:27:00,359 --> 00:27:02,720
Speaker 2: slightly higher on the weekend. So I would much rather

618
00:27:02,840 --> 00:27:08,040
Speaker 2: adjust the exercise to improve metabolic efficiency. But as I said,

619
00:27:08,560 --> 00:27:11,119
Speaker 2: after interviewing several of my colleagues, and these are all

620
00:27:11,119 --> 00:27:13,360
Speaker 2: weight loss specialists, so this is what they do all day,

621
00:27:13,440 --> 00:27:15,280
Speaker 2: every day in private practice, and I think they have

622
00:27:15,760 --> 00:27:18,040
Speaker 2: the best insights of everyone because they're dealing with the

623
00:27:18,240 --> 00:27:21,919
Speaker 2: real people in real life situations, and they're often relatively

624
00:27:22,040 --> 00:27:24,680
Speaker 2: compliant because they're paying good money to see it and

625
00:27:24,840 --> 00:27:27,959
Speaker 2: experienced dietician. So when I got their feedback that it's

626
00:27:28,040 --> 00:27:30,560
Speaker 2: often extra slip in, it's really changed the way I

627
00:27:30,640 --> 00:27:33,399
Speaker 2: look at it, So I agree it for a real placho,

628
00:27:33,520 --> 00:27:37,439
Speaker 2: it has to be over several weeks, two three, four weeks,

629
00:27:38,040 --> 00:27:40,920
Speaker 2: and it has to be demonstrated compliance and then really

630
00:27:40,960 --> 00:27:43,679
Speaker 2: look at the calorie loads and efficiency of training.

631
00:27:44,160 --> 00:27:46,080
Speaker 3: So I agree their plateaus.

632
00:27:46,200 --> 00:27:48,960
Speaker 2: I think most people it's often not enough tightness because

633
00:27:49,040 --> 00:27:51,439
Speaker 2: life takes over. As I've described with my clients earlier,

634
00:27:51,880 --> 00:27:54,200
Speaker 2: and I would much rather work through a plato using

635
00:27:54,280 --> 00:27:58,280
Speaker 2: exercise intervention than to be starting to do fasting or

636
00:27:58,359 --> 00:28:01,159
Speaker 2: cutting calories because I really don't like that much focus

637
00:28:01,359 --> 00:28:03,760
Speaker 2: always on calories. I want people to be able to

638
00:28:03,920 --> 00:28:07,880
Speaker 2: have enjoy their food in reasonable amounts and then move

639
00:28:08,000 --> 00:28:12,040
Speaker 2: more potentially and become more metabolically efficient to become better

640
00:28:12,119 --> 00:28:15,280
Speaker 2: at burning calories. So yeah, I think we could talk

641
00:28:15,280 --> 00:28:17,600
Speaker 2: about it for ages. I think it's a really interesting concept,

642
00:28:17,720 --> 00:28:19,800
Speaker 2: And yeah, I'm sure we'll get lots of feedback about it,

643
00:28:19,920 --> 00:28:22,800
Speaker 2: but hopefully that's sort of given two different perspectives. The

644
00:28:22,800 --> 00:28:24,680
Speaker 2: first step would definitely be to make sure you actually

645
00:28:24,720 --> 00:28:26,960
Speaker 2: are on a plateau and not using it as a

646
00:28:27,000 --> 00:28:30,240
Speaker 2: bit of an excuse around behavior. To really look at

647
00:28:30,240 --> 00:28:32,920
Speaker 2: the calories and say, am I actually being mindful and

648
00:28:33,160 --> 00:28:36,800
Speaker 2: extra slipping in? And third, if you know the calories

649
00:28:36,800 --> 00:28:40,560
Speaker 2: are pretty good, is try you training the right intensity

650
00:28:40,880 --> 00:28:42,960
Speaker 2: or as the case of a client I just saw

651
00:28:43,000 --> 00:28:45,280
Speaker 2: this week, she trains every day high intensity, but then

652
00:28:45,320 --> 00:28:48,040
Speaker 2: doesn't do any movement all day, so that the training

653
00:28:48,080 --> 00:28:50,400
Speaker 2: isn't working anymore because the body needs to also move.

654
00:28:50,480 --> 00:28:52,320
Speaker 2: So really take a look at how much movement and

655
00:28:52,480 --> 00:28:54,800
Speaker 2: training you're doing, and could you do a bit more

656
00:28:54,880 --> 00:28:57,080
Speaker 2: to make your body or help your body become better

657
00:28:57,160 --> 00:28:58,120
Speaker 2: at burning calories.

658
00:28:58,680 --> 00:29:01,120
Speaker 1: So I'll just quickly summarized at home, I think you've

659
00:29:01,120 --> 00:29:04,000
Speaker 1: got if you've hit a genuine plateau, you've got three options.

660
00:29:04,360 --> 00:29:07,000
Speaker 1: You change up the exercise in terms off you do more.

661
00:29:07,080 --> 00:29:09,160
Speaker 1: You've got to output more. You've got to burn more

662
00:29:09,200 --> 00:29:12,480
Speaker 1: calories through exercise in order to continue with that fat loss.

663
00:29:12,840 --> 00:29:15,640
Speaker 1: You pull back on the calories you need to essentially

664
00:29:16,040 --> 00:29:18,280
Speaker 1: maybe not eat less. You can still eat high volume,

665
00:29:18,320 --> 00:29:20,440
Speaker 1: but the calorie load has to be reduced. You can

666
00:29:20,680 --> 00:29:22,800
Speaker 1: change up the exercise, you can change up the nutrition.

667
00:29:23,160 --> 00:29:25,440
Speaker 1: Actually you've got four options too. You could do both

668
00:29:25,520 --> 00:29:28,120
Speaker 1: if you really wanted. Or the fourth option is to

669
00:29:28,600 --> 00:29:32,160
Speaker 1: come out of that plateau, reintroduce calories and basically reverse

670
00:29:32,240 --> 00:29:34,400
Speaker 1: diet and bring yourself back to maintenance. So they're the

671
00:29:34,440 --> 00:29:36,720
Speaker 1: four options. When you hit a plateau, what you don't

672
00:29:36,760 --> 00:29:39,200
Speaker 1: want to do is just stay there forever, continue to

673
00:29:39,320 --> 00:29:41,720
Speaker 1: do the same thing, even in the calorie deficit, push

674
00:29:41,760 --> 00:29:45,080
Speaker 1: yourself with all the exercise you know, mentally continue on

675
00:29:45,320 --> 00:29:47,880
Speaker 1: in that deficit to get zero results, because you're just

676
00:29:47,960 --> 00:29:49,280
Speaker 1: going to burn out at the end of the day,

677
00:29:49,280 --> 00:29:51,320
Speaker 1: and what's going to happen is you're going to instead

678
00:29:51,320 --> 00:29:54,480
Speaker 1: of slowly reintroducing calories in order to try and maintain

679
00:29:54,560 --> 00:29:56,719
Speaker 1: the fat loss, you've got to completely blow out. You're

680
00:29:56,760 --> 00:29:59,320
Speaker 1: going to introduce calories way too quickly, and you're going

681
00:29:59,360 --> 00:30:01,440
Speaker 1: to pile all the weight back on again. So I

682
00:30:01,520 --> 00:30:03,880
Speaker 1: think when you do hit a genuine plateau, don't just

683
00:30:04,000 --> 00:30:06,800
Speaker 1: stay there. Make a decision either push for more. But

684
00:30:06,880 --> 00:30:09,160
Speaker 1: if you're already hungry, you're a ready tired, you have

685
00:30:09,320 --> 00:30:11,560
Speaker 1: no more time in your day to exercise, guess what

686
00:30:11,760 --> 00:30:14,280
Speaker 1: that's your body's way of saying, Hey, I need to

687
00:30:14,360 --> 00:30:16,600
Speaker 1: learn how to eat a little bit more reverse diet

688
00:30:16,920 --> 00:30:19,840
Speaker 1: and actually bring myself back to maintenance and learn to maintain.

689
00:30:20,000 --> 00:30:22,680
Speaker 1: Sometimes pushing for more fat loss isn't actually the best thing.

690
00:30:23,320 --> 00:30:25,760
Speaker 1: And then moving on to our final segment of the show, Susie,

691
00:30:25,800 --> 00:30:27,600
Speaker 1: I think this one's a really interesting topic that we

692
00:30:27,680 --> 00:30:30,080
Speaker 1: get a lot of comments about online and it's really

693
00:30:30,160 --> 00:30:32,440
Speaker 1: about dairy. So a listener has come in they put

694
00:30:32,480 --> 00:30:36,840
Speaker 1: in a question via our Instagram page, the Nutrition Couch podcast,

695
00:30:37,080 --> 00:30:39,000
Speaker 1: and they've asked us what is the difference in terms

696
00:30:39,040 --> 00:30:41,640
Speaker 1: of intolerance with dairy and an allergy to dairy, And

697
00:30:41,720 --> 00:30:43,400
Speaker 1: I think we hear this quite a lot. Susiehor Our

698
00:30:43,400 --> 00:30:46,120
Speaker 1: clients go oh, I can't tolerate dairy, And I'm like,

699
00:30:46,920 --> 00:30:49,560
Speaker 1: do you not tolerate lectos or do not tolerate dairy,

700
00:30:49,640 --> 00:30:51,840
Speaker 1: because I think that the two sort of get thrown

701
00:30:51,880 --> 00:30:52,760
Speaker 1: in together, don't.

702
00:30:52,600 --> 00:30:53,440
Speaker 3: They all the time?

703
00:30:53,640 --> 00:30:56,680
Speaker 2: It would probably be the most common report I have

704
00:30:56,840 --> 00:31:02,200
Speaker 2: from clients around intolerances ingivities, and that's exactly what they say.

705
00:31:02,680 --> 00:31:06,440
Speaker 2: Dairy doesn't agree with me. And then I'll say okay, well,

706
00:31:06,760 --> 00:31:09,320
Speaker 2: like do you get what's the symptoms? Like are you

707
00:31:09,440 --> 00:31:09,920
Speaker 2: blow shit?

708
00:31:10,080 --> 00:31:10,200
Speaker 1: Oh?

709
00:31:10,320 --> 00:31:11,240
Speaker 3: I feel very blow shit.

710
00:31:11,280 --> 00:31:15,360
Speaker 2: They'll say, okay, I say you gassy, because if we're

711
00:31:15,440 --> 00:31:18,440
Speaker 2: honest with it, if we're honest, if you're truly intolerant

712
00:31:18,480 --> 00:31:21,920
Speaker 2: to lactose, you will be gassy because it's malabsorption of sugars,

713
00:31:22,440 --> 00:31:24,920
Speaker 2: and without being crashed on the nutrition couch, it's a

714
00:31:25,000 --> 00:31:28,520
Speaker 2: foul odor. If you're not absorbing lactose, you will have

715
00:31:28,680 --> 00:31:30,840
Speaker 2: be gassy and it will be quite a pungent odor.

716
00:31:31,320 --> 00:31:33,240
Speaker 2: And so I'll ask that question and they'll be like,

717
00:31:33,400 --> 00:31:36,440
Speaker 2: oh no, and I'm like, hmm, okay, So maybe it's

718
00:31:36,520 --> 00:31:39,920
Speaker 2: more of a preference because my understanding of algie and

719
00:31:39,920 --> 00:31:42,440
Speaker 2: I'm no by no means a specialist, but in terms

720
00:31:42,480 --> 00:31:44,160
Speaker 2: of what I understand to be true with the gut

721
00:31:44,240 --> 00:31:48,360
Speaker 2: and myself, I'm sort of slightly lactose intolerant. If it's

722
00:31:48,560 --> 00:31:50,480
Speaker 2: probably you prefer not to have it, or you find

723
00:31:50,520 --> 00:31:52,600
Speaker 2: that it's a bit heavy for your tummy, or I

724
00:31:52,680 --> 00:31:55,760
Speaker 2: always like this one when people say they can't tolerate milk,

725
00:31:55,800 --> 00:31:58,200
Speaker 2: but cheese is fine, so they're very happy to go

726
00:31:58,480 --> 00:32:02,400
Speaker 2: well full strength cheese and the Mersey Valley and the

727
00:32:02,520 --> 00:32:04,160
Speaker 2: breed that's fine, but not milk.

728
00:32:04,280 --> 00:32:05,840
Speaker 3: So I think there's a little.

729
00:32:05,600 --> 00:32:07,200
Speaker 2: Bit of that that goes on, and that's okay, you know,

730
00:32:07,240 --> 00:32:08,760
Speaker 2: because at the end of the day, we all have

731
00:32:09,000 --> 00:32:10,920
Speaker 2: a personal choice about how we like to eat, and

732
00:32:10,960 --> 00:32:13,120
Speaker 2: if someone doesn't want to have dairy or doesn't like

733
00:32:13,200 --> 00:32:14,960
Speaker 2: to drink milk, I have no issue with it. But

734
00:32:15,040 --> 00:32:18,239
Speaker 2: if we're being technical about it and scientific, it's very

735
00:32:18,360 --> 00:32:21,800
Speaker 2: different to be allergic to dairy to intolerant to it,

736
00:32:21,880 --> 00:32:25,120
Speaker 2: and lactose intolerant intolerance is again very specific.

737
00:32:25,200 --> 00:32:26,840
Speaker 3: True, yeah, and this is my area.

738
00:32:26,920 --> 00:32:28,720
Speaker 1: So let me kick us off, Susie and really break

739
00:32:28,760 --> 00:32:31,280
Speaker 1: down what The difference between an allergy and an intolerance

740
00:32:31,400 --> 00:32:34,080
Speaker 1: is because it really does Greek more bones when, particularly

741
00:32:34,080 --> 00:32:36,000
Speaker 1: if I'm at like a wedding or I'm at like

742
00:32:36,040 --> 00:32:38,720
Speaker 1: a friend's baby shower or something, and somebody's gone out

743
00:32:38,760 --> 00:32:41,120
Speaker 1: of their way to prepare a meal because somebody said

744
00:32:41,280 --> 00:32:44,080
Speaker 1: I'm allergic to dairy, and then you know, the milk

745
00:32:44,080 --> 00:32:45,200
Speaker 1: gets put in front of and they go, oh, I

746
00:32:45,240 --> 00:32:47,320
Speaker 1: don't really like this, so they start picking at somebody

747
00:32:47,360 --> 00:32:50,120
Speaker 1: else's meal and I'm like, well, sorry, that has cheese

748
00:32:50,120 --> 00:32:51,840
Speaker 1: in it. They're like, oh, yeah, it's fine, I eat cheese.

749
00:32:52,080 --> 00:32:55,040
Speaker 1: And I'm like, they literally just prepared a dairy free

750
00:32:55,160 --> 00:32:57,600
Speaker 1: meal for you because you said you had a dairy allergy.

751
00:32:57,840 --> 00:32:58,680
Speaker 3: So it really does.

752
00:32:58,880 --> 00:33:01,080
Speaker 1: It irks me, Susie, I really want our listeners to

753
00:33:01,160 --> 00:33:02,959
Speaker 1: understand that there is a difference. If you don't want

754
00:33:02,960 --> 00:33:05,560
Speaker 1: to drink milk, that's absolutely okay, but I really want

755
00:33:05,600 --> 00:33:09,080
Speaker 1: you to understand that a cow's milk protein allergy is very,

756
00:33:09,320 --> 00:33:12,160
Speaker 1: very very different too. I don't like dairy, or I

757
00:33:12,200 --> 00:33:14,920
Speaker 1: don't tolerate dairy, or I have a lactose intolerance. So

758
00:33:15,320 --> 00:33:18,280
Speaker 1: a cow's milk protein allergy is something that will generally

759
00:33:18,360 --> 00:33:20,800
Speaker 1: be picked up when you're a baby. So I think

760
00:33:20,800 --> 00:33:22,880
Speaker 1: a lot of our parents listening who have babies with

761
00:33:22,960 --> 00:33:25,400
Speaker 1: a cow's mit allergy, they know what we're talking about.

762
00:33:25,400 --> 00:33:28,440
Speaker 1: They've gone through hell, they've got their bubbs on special formulas,

763
00:33:28,480 --> 00:33:30,840
Speaker 1: or they've had to completely cut out cow's milk protein

764
00:33:31,040 --> 00:33:33,719
Speaker 1: from their dance themselves. It's not something that you can

765
00:33:33,840 --> 00:33:35,880
Speaker 1: just have a little bit of every now and then,

766
00:33:36,160 --> 00:33:39,400
Speaker 1: because a cow's mil protein allergy is an immune response

767
00:33:39,480 --> 00:33:41,920
Speaker 1: from the body, so it's an abnormal response to the

768
00:33:42,080 --> 00:33:46,320
Speaker 1: protein found in dairy. Whereas lactose is about the carbohydrate load,

769
00:33:46,480 --> 00:33:49,960
Speaker 1: an allergy comes from the protein response. So this protein

770
00:33:50,000 --> 00:33:52,480
Speaker 1: response in the body results in the production of what

771
00:33:52,560 --> 00:33:56,640
Speaker 1: we call IgE antibodies. These are reacting to the dairy

772
00:33:56,840 --> 00:33:59,960
Speaker 1: protein component. So when they're exposed to the dairy prote

773
00:34:00,320 --> 00:34:03,600
Speaker 1: this basically signals to the immune system to release high

774
00:34:03,640 --> 00:34:06,720
Speaker 1: amounts of histamines and other types of chemicals which cause

775
00:34:06,800 --> 00:34:10,320
Speaker 1: these allergic sort of response systems. So some signs that

776
00:34:10,440 --> 00:34:13,640
Speaker 1: you have a cow's milk allergy will be you'll get hives,

777
00:34:13,719 --> 00:34:16,560
Speaker 1: you'll get swelling of the face, slips or eyes, you'll

778
00:34:16,600 --> 00:34:19,759
Speaker 1: have projectile type vomiting, and all our mums and dad's

779
00:34:19,760 --> 00:34:22,760
Speaker 1: listening at home with children with cow's milkalergies, they'll understand

780
00:34:22,800 --> 00:34:25,399
Speaker 1: it's that projectile type vomit. It's not just a little

781
00:34:25,440 --> 00:34:27,359
Speaker 1: bit of spit up every now and then. You could

782
00:34:27,400 --> 00:34:30,160
Speaker 1: also have you have your airways compromise. You could be

783
00:34:30,239 --> 00:34:33,480
Speaker 1: wheezing or coughing. You can have very noisy, radily breathing,

784
00:34:33,560 --> 00:34:36,080
Speaker 1: a very hoarse voice. Your tongue in your lips can

785
00:34:36,120 --> 00:34:39,000
Speaker 1: get swollen. You can feel a tightness or like tingling

786
00:34:39,080 --> 00:34:41,440
Speaker 1: in your throat. If you've got children or babies, they

787
00:34:41,480 --> 00:34:43,600
Speaker 1: can go very pale or floppy. And as I mentioned

788
00:34:43,640 --> 00:34:46,359
Speaker 1: that projectile vomiting, you could be super dizzy. You may

789
00:34:46,440 --> 00:34:50,200
Speaker 1: even collapse. They're the signs of a cow's milk protein allergy.

790
00:34:50,480 --> 00:34:53,160
Speaker 1: Now they can happen immediately, they can happen a few

791
00:34:53,239 --> 00:34:55,719
Speaker 1: minutes later, or they can happen a few hours later

792
00:34:56,080 --> 00:34:59,799
Speaker 1: after somebody drinks or eats something that contains cow's milk

793
00:34:59,840 --> 00:35:03,000
Speaker 1: pro So that's milk, it's yogurt, it's any form of

794
00:35:03,080 --> 00:35:06,400
Speaker 1: dairy cheese, cream, ice cream, all of those forms, and

795
00:35:06,520 --> 00:35:08,600
Speaker 1: it's just a small amount of them. It's not something

796
00:35:08,760 --> 00:35:10,759
Speaker 1: like people go, oh, you can have a little bit

797
00:35:10,800 --> 00:35:13,040
Speaker 1: of milk, but too much. Too much doesn't agree with me,

798
00:35:13,120 --> 00:35:15,200
Speaker 1: so I'm allergic to dairy. I think people just don't

799
00:35:15,239 --> 00:35:18,120
Speaker 1: really have that understanding of an allergy versus an intolerance,

800
00:35:18,320 --> 00:35:21,160
Speaker 1: whereas an intolerance, as I mentioned, is really about the

801
00:35:21,320 --> 00:35:25,280
Speaker 1: carbohydrate portion. Now, an intolerance is something does not involve

802
00:35:25,320 --> 00:35:28,320
Speaker 1: the immune system, and intolerance is, as you mentioned, Susie,

803
00:35:28,480 --> 00:35:31,320
Speaker 1: like a malabsorption of something. So the biggest symptoms of

804
00:35:31,400 --> 00:35:34,839
Speaker 1: it of lactose intolerance. So this is talking about the carbohydrate,

805
00:35:34,960 --> 00:35:38,360
Speaker 1: the lactose component in dairy. That's more gastro symptoms. So

806
00:35:38,400 --> 00:35:41,920
Speaker 1: you've got bloating, you've got diarrhea, you've got maybe a

807
00:35:42,080 --> 00:35:43,879
Speaker 1: little bit of sort of vomiting your spirit up, you've

808
00:35:43,880 --> 00:35:46,839
Speaker 1: got tummy pain and cramping. As you mentioned, Susie, you've

809
00:35:46,840 --> 00:35:49,319
Speaker 1: got excessive amounts of gas. So everybody gets a little

810
00:35:49,320 --> 00:35:51,600
Speaker 1: bit gassy, but this is excessive. It's very sort of

811
00:35:51,680 --> 00:35:55,560
Speaker 1: foul smelling. These are more of that gut side of things.

812
00:35:55,800 --> 00:35:58,520
Speaker 1: This is more where lactose comes into place, So the

813
00:35:58,640 --> 00:36:03,120
Speaker 1: body needs lactase to digest lactose. So people with a

814
00:36:03,200 --> 00:36:06,759
Speaker 1: lactose in tolerance can handle a little but not too much.

815
00:36:06,880 --> 00:36:09,759
Speaker 1: And the tolerance level is different for every person. Now,

816
00:36:10,160 --> 00:36:13,239
Speaker 1: we have an enzyme called lactase in our body. The

817
00:36:13,360 --> 00:36:17,680
Speaker 1: lactase enzyme breaks down the lactose people with a lactose intolerance,

818
00:36:17,719 --> 00:36:19,959
Speaker 1: such as myself. When you mentioned you have a mild

819
00:36:20,080 --> 00:36:22,520
Speaker 1: lactose intolerance, Susy, I think it's something like thirty percent

820
00:36:22,560 --> 00:36:24,760
Speaker 1: of the population do, so it's something that's very common.

821
00:36:25,080 --> 00:36:28,520
Speaker 1: We lack enough of the lactase enzymes to break down

822
00:36:28,600 --> 00:36:30,800
Speaker 1: the product that we're eating. So a small amount of

823
00:36:30,880 --> 00:36:33,200
Speaker 1: cheese we could probably handle just fine. If we had

824
00:36:33,280 --> 00:36:36,280
Speaker 1: two scoops of ice cream or a big glass of milk,

825
00:36:36,360 --> 00:36:38,480
Speaker 1: we probably wouldn't handle that as well because we don't

826
00:36:38,560 --> 00:36:41,839
Speaker 1: have enough of those enzymes called lactase. So the only

827
00:36:41,960 --> 00:36:44,920
Speaker 1: difference between normal milk and a lactose free milk, or

828
00:36:45,000 --> 00:36:47,759
Speaker 1: normal ice cream and a lactose free ice cream is

829
00:36:47,840 --> 00:36:50,560
Speaker 1: it's basically it's normal ice cream or normal milk with

830
00:36:50,840 --> 00:36:54,520
Speaker 1: extra lactase enzymes added in. So that's why something like

831
00:36:54,680 --> 00:36:58,160
Speaker 1: lactose free milk tastes sweeter because lactase is like double

832
00:36:58,200 --> 00:37:00,520
Speaker 1: bonded carbon, it tastes a lot sweeter. You don't add

833
00:37:00,600 --> 00:37:03,440
Speaker 1: extra sugar into something like lactose free milk, it's just

834
00:37:03,520 --> 00:37:06,400
Speaker 1: the extra carbons in there or the extra enzymes that

835
00:37:06,440 --> 00:37:08,560
Speaker 1: they're adding into it. You can also get things like

836
00:37:08,680 --> 00:37:11,319
Speaker 1: lactase tablets where if you're going to have a meal

837
00:37:11,400 --> 00:37:14,080
Speaker 1: that's quite high in lactose or quite high you know,

838
00:37:14,239 --> 00:37:17,120
Speaker 1: dairy products, you can take those lactase tablets and your

839
00:37:17,120 --> 00:37:19,160
Speaker 1: body can have enough of those enzymes to help you

840
00:37:19,280 --> 00:37:21,960
Speaker 1: break that down and not have those gi all those

841
00:37:22,040 --> 00:37:25,240
Speaker 1: gut sort of issues afterwards. So that's the biggest difference

842
00:37:25,280 --> 00:37:28,720
Speaker 1: between a lactose and tolerant and a cow's milk protein allergy.

843
00:37:28,920 --> 00:37:31,120
Speaker 1: So it's not that you're allergic to dairy. You can

844
00:37:31,200 --> 00:37:33,960
Speaker 1: tolerate lactose. Sure, you'll get symptoms, you'll get you know,

845
00:37:34,080 --> 00:37:36,800
Speaker 1: gut upsets and that sort of thing, but it's dose dependent,

846
00:37:37,080 --> 00:37:41,000
Speaker 1: and there are higher amounts of lactose in thin products

847
00:37:41,080 --> 00:37:44,000
Speaker 1: compared to thicker, harder products. So things like cheddar cheese

848
00:37:44,120 --> 00:37:46,640
Speaker 1: is hard, it has a very low amount of lactose,

849
00:37:46,680 --> 00:37:48,560
Speaker 1: which is why a lot of people can tolerate hard

850
00:37:48,680 --> 00:37:50,959
Speaker 1: cheese just fine. But if you had a very soft

851
00:37:51,040 --> 00:37:54,080
Speaker 1: cheese like cottage cheese, some people with a higher lactose

852
00:37:54,160 --> 00:37:56,320
Speaker 1: and tolerance would really struggle with that. That's why a

853
00:37:56,360 --> 00:37:58,520
Speaker 1: lot of people struggle with milk, but they can handle

854
00:37:58,640 --> 00:38:01,200
Speaker 1: thick yogurt and hard she is just fine because the

855
00:38:01,280 --> 00:38:03,840
Speaker 1: amount of lactose in those thicker, harder products are a

856
00:38:03,960 --> 00:38:06,640
Speaker 1: lot less. So basically, if you're listening and you have

857
00:38:06,680 --> 00:38:09,760
Speaker 1: a lactose intolerance, don't ever buy a lactose free hard cheese.

858
00:38:09,800 --> 00:38:12,560
Speaker 1: It's out there, it exists. It's basically just a marketing eploye.

859
00:38:12,600 --> 00:38:14,879
Speaker 1: You're kind of wasting your money. Unless you're very, very

860
00:38:15,200 --> 00:38:18,000
Speaker 1: very sensitive, you should be able to tolerate hard cheese

861
00:38:18,200 --> 00:38:20,400
Speaker 1: just fine. It's really just the milk, the yogurt, the

862
00:38:20,520 --> 00:38:22,600
Speaker 1: cream that a lot of people have problems with because

863
00:38:22,600 --> 00:38:25,399
Speaker 1: it is very thin. So that's sort of my take

864
00:38:25,520 --> 00:38:28,520
Speaker 1: on the difference between the lactose intolerance and a cow's

865
00:38:28,560 --> 00:38:31,080
Speaker 1: milk protein allergy. It's very rare that you'll get to

866
00:38:31,160 --> 00:38:33,359
Speaker 1: your adulthood and realize that you have a cow's milk

867
00:38:33,400 --> 00:38:36,560
Speaker 1: protein allergy. Is often very much diagnosed when you're a baby.

868
00:38:36,840 --> 00:38:38,839
Speaker 2: It is, and I think the take our message from

869
00:38:38,840 --> 00:38:41,160
Speaker 2: me not really dealing with allergies a whole lot other

870
00:38:41,280 --> 00:38:43,839
Speaker 2: than people describing the symptoms they may have from certain

871
00:38:43,960 --> 00:38:48,319
Speaker 2: foods is that if you do for whatever reason, if

872
00:38:48,360 --> 00:38:51,040
Speaker 2: you're having intolerance or it doesn't agree with you, whatever

873
00:38:51,120 --> 00:38:54,040
Speaker 2: the reason, if you do cut out milk and all dairy,

874
00:38:54,120 --> 00:38:57,120
Speaker 2: you've got to replace the calcium because you can't just

875
00:38:57,160 --> 00:38:59,239
Speaker 2: sometimes swap in an almond milk or something and think

876
00:38:59,239 --> 00:39:01,040
Speaker 2: it's better for you and not check that it does

877
00:39:01,120 --> 00:39:04,680
Speaker 2: contain calcium. So dairy is our richest natural source of

878
00:39:04,840 --> 00:39:07,480
Speaker 2: dietary calcium. And so if you choose for whatever reason

879
00:39:07,520 --> 00:39:09,480
Speaker 2: to not use it or you can't tolerate it, just

880
00:39:09,600 --> 00:39:12,480
Speaker 2: make sure that whatever alternative you are using, or if

881
00:39:12,520 --> 00:39:14,960
Speaker 2: you're not using any milk alternatives, that you are getting

882
00:39:15,000 --> 00:39:17,759
Speaker 2: some calcium, because that is a nutrient, particularly in the

883
00:39:17,800 --> 00:39:20,360
Speaker 2: diets of post metapaus or women that does lack. And

884
00:39:20,520 --> 00:39:22,839
Speaker 2: with the shift towards plant based eeding and plant based milks,

885
00:39:22,880 --> 00:39:24,880
Speaker 2: there's a lot more austranged women not getting enough of it.

886
00:39:25,440 --> 00:39:27,840
Speaker 1: Definitely, there's actually been some newer research where maybe we

887
00:39:27,880 --> 00:39:29,680
Speaker 1: could talk about this on another episode, So easy for

888
00:39:29,760 --> 00:39:33,120
Speaker 1: pregnancy and breastfeeding, calcium is super important, and calcium and

889
00:39:33,160 --> 00:39:35,640
Speaker 1: vitamin D there's actually links that that can cause things

890
00:39:35,760 --> 00:39:37,879
Speaker 1: like xmera and that sort of thing. In children later

891
00:39:38,000 --> 00:39:40,320
Speaker 1: on if mums aren't getting enough while they are pregnant

892
00:39:40,320 --> 00:39:42,960
Speaker 1: and breastfeeding. So it's a very very important nutrient that

893
00:39:43,120 --> 00:39:46,520
Speaker 1: I agree with you. It probably isn't highlighted enough in

894
00:39:46,640 --> 00:39:48,680
Speaker 1: our diets, and with the big shift in more people

895
00:39:48,760 --> 00:39:51,799
Speaker 1: going towards plant based mills, it's something that absolutely needs

896
00:39:51,840 --> 00:39:54,560
Speaker 1: to be screened for on nutrition labels when we're choosing

897
00:39:54,600 --> 00:39:57,080
Speaker 1: a brand. Alrighty Well, that brings us to the end

898
00:39:57,160 --> 00:39:59,960
Speaker 1: of another episode of The Nutrition Cauch for another Sunday.

899
00:40:00,400 --> 00:40:02,480
Speaker 1: If you guys haven't done so already, we would really

900
00:40:02,560 --> 00:40:04,920
Speaker 1: appreciate if you subscribe to the podcast and that way

901
00:40:05,040 --> 00:40:08,240
Speaker 1: we will be automatically downloaded and in your inbox every Sunday,

902
00:40:08,440 --> 00:40:10,640
Speaker 1: and it really just does help the Nutrition Couch in

903
00:40:10,760 --> 00:40:13,040
Speaker 1: terms of the ratings and how well we do. If

904
00:40:13,080 --> 00:40:15,279
Speaker 1: you'll subscribed to us as well, so you can also

905
00:40:15,360 --> 00:40:18,040
Speaker 1: follow us on Instagram and Facebook. We're at the Nutrition

906
00:40:18,200 --> 00:40:20,600
Speaker 1: Couch podcast. You're welcome to send us any questions or

907
00:40:20,640 --> 00:40:22,759
Speaker 1: products that you'd like us to review and we will

908
00:40:22,840 --> 00:40:25,360
Speaker 1: catch you guys on Wednesday for our product review.

909
00:40:25,480 --> 00:40:26,840
Speaker 3: And we should also say a big thank you.

910
00:40:27,000 --> 00:40:30,000
Speaker 2: We've just hit eight hundred thousand downloads, so that is

911
00:40:30,080 --> 00:40:31,800
Speaker 2: a really big thank you to everyone, and we're on

912
00:40:31,880 --> 00:40:32,520
Speaker 2: our way to.

913
00:40:32,600 --> 00:40:34,759
Speaker 3: Our first million lean yep, very close.

914
00:40:34,880 --> 00:40:36,680
Speaker 2: We're very happy, so thank you for the support, have

915
00:40:36,760 --> 00:40:38,040
Speaker 2: a great week, catch you on Wednesday.