1
00:00:00,720 --> 00:00:03,320
Speaker 1: Have you tried one of the newest weight loss medications

2
00:00:03,400 --> 00:00:05,960
Speaker 1: or have you ever thought about it? Indeed, the range

3
00:00:05,960 --> 00:00:09,280
Speaker 1: of semi glue tight drugs like ozen Pick have revolutionized

4
00:00:09,280 --> 00:00:11,959
Speaker 1: the weight loss industry. But what if we told you

5
00:00:12,080 --> 00:00:15,000
Speaker 1: there was a sneaky little diet that does exactly the

6
00:00:15,080 --> 00:00:18,040
Speaker 1: same thing. Well, today, on the Nutrition Couch, we have

7
00:00:18,120 --> 00:00:21,000
Speaker 1: some new exciting research to talk to you about where

8
00:00:21,000 --> 00:00:23,759
Speaker 1: you can achieve similar weight loss results as taking some

9
00:00:23,880 --> 00:00:27,680
Speaker 1: of the big key medications. Hi, I'm Leanne Ward and

10
00:00:27,720 --> 00:00:31,160
Speaker 1: I'm Cizyburrow, and together we bring you the Nutrition Couch,

11
00:00:31,360 --> 00:00:33,599
Speaker 1: the weekly podcast that gives you up to date on

12
00:00:33,680 --> 00:00:36,040
Speaker 1: everything that you need to know in the world of nutrition,

13
00:00:36,760 --> 00:00:39,559
Speaker 1: as well as some new diet research. We chat when

14
00:00:39,640 --> 00:00:42,320
Speaker 1: is it okay to skip a meal? We also go

15
00:00:42,400 --> 00:00:44,440
Speaker 1: through a new range of meat products we found at

16
00:00:44,479 --> 00:00:47,880
Speaker 1: the supermarket. And our listener question is all about body

17
00:00:47,880 --> 00:00:51,760
Speaker 1: weight fluctuations. So to kick up today, Susie, there was

18
00:00:51,840 --> 00:00:54,800
Speaker 1: a new study. Now, granted it was only a small study,

19
00:00:55,000 --> 00:00:56,640
Speaker 1: but it came out a couple of months ago, but

20
00:00:56,680 --> 00:00:58,960
Speaker 1: it's some really interesting things to talk about today.

21
00:00:59,040 --> 00:01:01,400
Speaker 2: So the study in all was only.

22
00:01:01,200 --> 00:01:04,800
Speaker 1: Twenty two people, including nine men, and thirteen women aged

23
00:01:04,840 --> 00:01:07,880
Speaker 1: between thirty and sixty fours. They were adults in the study.

24
00:01:08,120 --> 00:01:10,840
Speaker 1: But the interesting thing about the study was that it

25
00:01:10,959 --> 00:01:14,959
Speaker 1: really focused on people taking semaglutide, so that's the active

26
00:01:15,080 --> 00:01:19,000
Speaker 1: ingredient in Ozenpic and Wagobi had lost about on average

27
00:01:19,040 --> 00:01:21,720
Speaker 1: eight percent of their body weight in the first year,

28
00:01:21,760 --> 00:01:24,400
Speaker 1: which is a great statistic and obviously the reason why

29
00:01:24,520 --> 00:01:27,520
Speaker 1: these weight loss medications are so popular. But what they

30
00:01:27,560 --> 00:01:30,160
Speaker 1: also found was that those same people also lost a

31
00:01:30,160 --> 00:01:33,240
Speaker 1: bit of muscle mass and suffered from some intestinal complaints

32
00:01:33,240 --> 00:01:37,119
Speaker 1: as well. So this new study, granted that it's only small,

33
00:01:37,480 --> 00:01:40,560
Speaker 1: was really interesting because it highlighted some key areas of

34
00:01:40,800 --> 00:01:44,560
Speaker 1: diet without the intervention from the weight loss medications. So

35
00:01:45,000 --> 00:01:48,080
Speaker 1: at the one year mark in this new study, successful

36
00:01:48,120 --> 00:01:51,280
Speaker 1: dietis which were forty one percent of the participants had

37
00:01:51,320 --> 00:01:54,440
Speaker 1: actually lost an average of twelve point nine percent of

38
00:01:54,480 --> 00:01:57,040
Speaker 1: their body weight compared to the eight percent of the

39
00:01:57,080 --> 00:02:00,680
Speaker 1: people taking the weight loss medications and a month mark,

40
00:02:00,760 --> 00:02:03,840
Speaker 1: so half of that the participants who ate more protein

41
00:02:03,880 --> 00:02:07,440
Speaker 1: and fiber lost on average seven point one kilos, but

42
00:02:07,560 --> 00:02:10,720
Speaker 1: had minimal loss of muscle mass and no tummy issues,

43
00:02:11,080 --> 00:02:13,040
Speaker 1: so it's sort of that study that shows you that

44
00:02:13,360 --> 00:02:17,560
Speaker 1: diet and lifestyle can be even better than weight loss

45
00:02:17,600 --> 00:02:21,600
Speaker 1: medications for some people, and that as dieticians is basically

46
00:02:21,639 --> 00:02:23,720
Speaker 1: what we want to hear because we know that when

47
00:02:23,760 --> 00:02:27,280
Speaker 1: you're making lifestyle changes, you're eating better, you're adding more fiber,

48
00:02:27,360 --> 00:02:31,280
Speaker 1: and you're adding more protein in you're making lifestyle changes overall,

49
00:02:31,600 --> 00:02:34,600
Speaker 1: it's far more likely that your results will actually last

50
00:02:34,840 --> 00:02:37,480
Speaker 1: long term because we do know so many people that

51
00:02:37,520 --> 00:02:40,520
Speaker 1: have taken these weight loss medications, and granted they're a

52
00:02:40,560 --> 00:02:43,000
Speaker 1: great option for a lot of people, but if you're

53
00:02:43,040 --> 00:02:46,320
Speaker 1: not changing your knowledge and your habits and your behaviors

54
00:02:46,320 --> 00:02:49,280
Speaker 1: and your lifestyle along with the weight loss that some

55
00:02:49,320 --> 00:02:52,760
Speaker 1: of these medications provide, you're very likely to not actually

56
00:02:52,800 --> 00:02:55,800
Speaker 1: maintain that weight loss long term. So it was a

57
00:02:55,840 --> 00:02:58,239
Speaker 1: really interesting study that the base of the study or

58
00:02:58,280 --> 00:03:01,400
Speaker 1: the diet changes that the participate it's made. We're eating

59
00:03:01,440 --> 00:03:04,000
Speaker 1: more protein and fiber because we do know that that

60
00:03:04,080 --> 00:03:06,840
Speaker 1: helps with sotiety, it helps with metabolism, it helps with

61
00:03:06,919 --> 00:03:07,600
Speaker 1: muscle mass.

62
00:03:07,720 --> 00:03:09,040
Speaker 2: So it's an interesting study.

63
00:03:09,040 --> 00:03:11,240
Speaker 1: It points us in the right direction to know that

64
00:03:11,320 --> 00:03:13,960
Speaker 1: what we recommend as dietitians for our clients is obviously

65
00:03:14,000 --> 00:03:16,440
Speaker 1: the right things one would hope, right, But it also

66
00:03:16,480 --> 00:03:19,000
Speaker 1: sort of highlights the fact that the fiber is really

67
00:03:19,040 --> 00:03:21,519
Speaker 1: protective from a gut health benefit as well, and adding

68
00:03:21,520 --> 00:03:24,320
Speaker 1: more fiber in your diet doesn't seem to give anybody

69
00:03:24,360 --> 00:03:27,519
Speaker 1: extra intestinal sort of complaints either. So I just thought

70
00:03:27,520 --> 00:03:30,280
Speaker 1: a really really interesting study. What is your take on

71
00:03:30,320 --> 00:03:31,040
Speaker 1: this overall?

72
00:03:31,720 --> 00:03:35,880
Speaker 3: I thought straight away, the headlines are going around quite

73
00:03:35,880 --> 00:03:38,960
Speaker 3: often now, you know, we had one recently about the oats,

74
00:03:39,120 --> 00:03:41,640
Speaker 3: the soluble fiber in oats being made up into that

75
00:03:41,760 --> 00:03:44,720
Speaker 3: mix that you consume before a meal to emulate the

76
00:03:44,720 --> 00:03:48,120
Speaker 3: effects of oz and peak, which does slow down gut

77
00:03:48,200 --> 00:03:51,000
Speaker 3: trans at time, so the food is slightly sort of

78
00:03:51,040 --> 00:03:55,920
Speaker 3: delayed emptying from the stomach, which will aid satiety. And

79
00:03:56,080 --> 00:03:57,960
Speaker 3: I think it's great that we're starting to compare the

80
00:03:58,000 --> 00:04:03,000
Speaker 3: outcome with these drugs because in my experience, just as

81
00:04:03,040 --> 00:04:05,440
Speaker 3: many people who take them with success have taken them

82
00:04:05,440 --> 00:04:08,080
Speaker 3: short term and not got success. Because I still don't

83
00:04:08,120 --> 00:04:12,160
Speaker 3: think it is clearly communicated by the pharmaceutical companies who

84
00:04:12,240 --> 00:04:16,400
Speaker 3: make these medications and also the doctors prescribing them that

85
00:04:16,480 --> 00:04:19,200
Speaker 3: they are not to work in isolation. And I still

86
00:04:19,200 --> 00:04:21,160
Speaker 3: think there's a belief with the idea of weight loss

87
00:04:21,160 --> 00:04:22,800
Speaker 3: medication that you take it and you don't have to

88
00:04:22,839 --> 00:04:27,239
Speaker 3: do anything else. Basically, from my perspective, they are drugs

89
00:04:27,279 --> 00:04:31,640
Speaker 3: that aid natural metabolic processes. So for people who have

90
00:04:31,720 --> 00:04:35,760
Speaker 3: insatiable hunger or insulin regulation issues, they will certainly help

91
00:04:35,839 --> 00:04:39,800
Speaker 3: to increase insulin production and help regulate appetite. But if

92
00:04:39,839 --> 00:04:43,039
Speaker 3: you don't significantly cut your dietary intake in line with

93
00:04:43,120 --> 00:04:46,480
Speaker 3: those drugs, you will not lose weight, or if the

94
00:04:47,120 --> 00:04:50,440
Speaker 3: dose is bumped up very aggressively. So I'll routinely see

95
00:04:50,480 --> 00:04:53,160
Speaker 3: someone who's maybe seen a GP the GPS, yes, you

96
00:04:53,200 --> 00:04:55,400
Speaker 3: can have it, and they will very quickly go from

97
00:04:55,520 --> 00:04:59,960
Speaker 3: point five to one up to even one point five milligrams.

98
00:05:00,080 --> 00:05:00,640
Speaker 4: Now now the.

99
00:05:00,600 --> 00:05:02,839
Speaker 3: People feel so sick and so nauseous, they don't eat,

100
00:05:03,400 --> 00:05:06,000
Speaker 3: and they lose loads of weight. But then as soon

101
00:05:06,000 --> 00:05:08,240
Speaker 3: as they stop taking the medication, they haven't changed any

102
00:05:08,279 --> 00:05:11,400
Speaker 3: of their underlying behavior and it all goes back on again.

103
00:05:11,480 --> 00:05:13,320
Speaker 3: So it's either a commitment to be on them forever,

104
00:05:14,279 --> 00:05:16,520
Speaker 3: which we don't know the long term effects, to be honest,

105
00:05:17,160 --> 00:05:20,120
Speaker 3: or an acceptance that they work in conjunction with diet

106
00:05:20,120 --> 00:05:23,440
Speaker 3: and exercise. And I just don't think that that's clearly communicated. Now,

107
00:05:24,000 --> 00:05:27,080
Speaker 3: what was of interest to me in that study was

108
00:05:27,160 --> 00:05:29,640
Speaker 3: that the key principles that we will work on with

109
00:05:29,720 --> 00:05:32,040
Speaker 3: all of our clients for results, whether they're on a

110
00:05:32,040 --> 00:05:35,200
Speaker 3: weight loss medication or not, is to significantly increase their

111
00:05:35,240 --> 00:05:38,719
Speaker 3: dietary fiber intake and to significantly increase their protein intake.

112
00:05:38,760 --> 00:05:41,240
Speaker 3: There's more and more evidence mounting to show the benefits

113
00:05:41,279 --> 00:05:44,840
Speaker 3: of maintaining high fiber for digestive health obviously for full

114
00:05:44,880 --> 00:05:47,800
Speaker 3: factor general health and wellbeing. And then on top of that,

115
00:05:47,839 --> 00:05:51,200
Speaker 3: a higher protein diet naturally reduces carbohydrate intake, keeps you

116
00:05:51,200 --> 00:05:53,680
Speaker 3: full of for longer after eating, helps to protect the

117
00:05:53,760 --> 00:05:57,839
Speaker 3: metabolic changes from perimenopause and menopause. So for me, that's

118
00:05:57,920 --> 00:06:01,760
Speaker 3: just basic dietary outcome what we would prescribe for anyone

119
00:06:01,800 --> 00:06:05,040
Speaker 3: who wanted to lose consistent amounts of weight over a

120
00:06:05,080 --> 00:06:07,320
Speaker 3: long term period, and then if you did that in

121
00:06:07,360 --> 00:06:10,919
Speaker 3: conjunction with the weight loss medication, you get outstanding results.

122
00:06:10,960 --> 00:06:14,720
Speaker 3: Because eight percent I think they reported on the weightless medications.

123
00:06:14,720 --> 00:06:16,680
Speaker 3: If you were taking a weight loss medication, I would

124
00:06:16,680 --> 00:06:19,320
Speaker 3: be expecting more than eight percent if you're obese. So

125
00:06:19,400 --> 00:06:21,640
Speaker 3: I actually thought that was a very moderate weight loss

126
00:06:21,680 --> 00:06:24,320
Speaker 3: for those medications. So to give you some sort of

127
00:06:24,400 --> 00:06:26,640
Speaker 3: examples of weight loss that Ley added, I will.

128
00:06:26,520 --> 00:06:28,279
Speaker 4: Work with as dieticians.

129
00:06:28,279 --> 00:06:31,159
Speaker 3: We can't really do testimonials, but certainly we can sort

130
00:06:31,160 --> 00:06:35,040
Speaker 3: of give case experience on what our clients routinely achieve.

131
00:06:35,680 --> 00:06:37,680
Speaker 3: If I've got a client who wants to lose twenty

132
00:06:37,760 --> 00:06:41,719
Speaker 3: kilos and say is eighty ninety one hundred kilos, I

133
00:06:41,800 --> 00:06:44,200
Speaker 3: will allocate about three to four months for a ten

134
00:06:44,279 --> 00:06:47,479
Speaker 3: kilo loss. So most of my clients. There's a few

135
00:06:47,480 --> 00:06:50,200
Speaker 3: who maybe not if they've got sort of insulin resistance

136
00:06:50,279 --> 00:06:52,800
Speaker 3: or if they're not very active, but my clients, most

137
00:06:52,839 --> 00:06:55,240
Speaker 3: of them would easily lose eight to ten kilos in

138
00:06:55,279 --> 00:06:56,000
Speaker 3: three to four months.

139
00:06:56,000 --> 00:06:56,799
Speaker 4: That's what I expect.

140
00:06:57,360 --> 00:06:59,440
Speaker 3: I then am aiming for twenty to thirty kilos over

141
00:06:59,440 --> 00:07:03,479
Speaker 3: a twelve month period, so that even without those medications,

142
00:07:03,520 --> 00:07:05,760
Speaker 3: that's the weight loss I'm working on with my clients.

143
00:07:05,839 --> 00:07:08,240
Speaker 3: So if I had someone on OZI and PEAK, I

144
00:07:08,279 --> 00:07:11,040
Speaker 3: would be expecting at least that which is upwards of

145
00:07:11,040 --> 00:07:13,840
Speaker 3: fifteen twenty percent of body weight. Because if you're going

146
00:07:13,880 --> 00:07:17,000
Speaker 3: to invest that much money on those medications, they're very expensive,

147
00:07:17,600 --> 00:07:20,440
Speaker 3: you would want to be giving it your all from diet, exercise,

148
00:07:20,480 --> 00:07:22,880
Speaker 3: and be aiming for twenty thirty forty kilos over a

149
00:07:22,880 --> 00:07:25,880
Speaker 3: twelve month period for me to justify it, because I

150
00:07:25,920 --> 00:07:28,440
Speaker 3: can get ten kilos off someone even if they're instul

151
00:07:28,520 --> 00:07:31,280
Speaker 3: and resistant in a three four month period, if they're

152
00:07:31,280 --> 00:07:32,680
Speaker 3: doing their exercise and diet.

153
00:07:32,440 --> 00:07:33,640
Speaker 4: And to me, that's the difference.

154
00:07:33,880 --> 00:07:36,240
Speaker 3: If people aren't getting those results on the weight loss medications,

155
00:07:36,240 --> 00:07:38,880
Speaker 3: I know they're not exercising and it's a short term

156
00:07:38,920 --> 00:07:42,200
Speaker 3: solution because they're not improving metabolic function and they're falsely

157
00:07:42,360 --> 00:07:45,600
Speaker 3: using the medication to give them a false weight loss result.

158
00:07:45,880 --> 00:07:47,400
Speaker 3: And you'll know people who are doing it. I could

159
00:07:47,480 --> 00:07:49,600
Speaker 3: name you ten clients of mine who have done that

160
00:07:50,200 --> 00:07:52,600
Speaker 3: or tried these medications and ended up back with me

161
00:07:53,080 --> 00:07:55,720
Speaker 3: because ultimately they need to change their diet and habits

162
00:07:55,760 --> 00:07:57,720
Speaker 3: long term, and I say to them, I would like

163
00:07:57,760 --> 00:07:59,480
Speaker 3: to do it without the medication. I will only use

164
00:07:59,520 --> 00:08:02,160
Speaker 3: the medication if I absolutely have to. Because in the

165
00:08:02,200 --> 00:08:04,400
Speaker 3: old daisly Ann, when you were just a young student

166
00:08:04,400 --> 00:08:07,240
Speaker 3: at university, all we had was met forman.

167
00:08:07,040 --> 00:08:08,440
Speaker 4: For people with insulin issues.

168
00:08:08,840 --> 00:08:11,360
Speaker 3: So we with the endocrinologists would use met forman and

169
00:08:11,360 --> 00:08:13,480
Speaker 3: get exactly the same weight loss results as they do

170
00:08:13,520 --> 00:08:15,080
Speaker 3: with those in peak. It would just take a little

171
00:08:15,080 --> 00:08:18,840
Speaker 3: bit longer to bring down those insulin levels initially. But

172
00:08:19,080 --> 00:08:20,880
Speaker 3: I often just use met forma because it's got no

173
00:08:20,920 --> 00:08:24,600
Speaker 3: side effects, it's inexpensive, it's a great anti cancer agent,

174
00:08:25,160 --> 00:08:26,800
Speaker 3: and you don't have to pay all that money that

175
00:08:26,800 --> 00:08:29,040
Speaker 3: you're paying for those others, So I often get good

176
00:08:29,040 --> 00:08:32,280
Speaker 3: results just from that without resorting. I only resort to

177
00:08:32,320 --> 00:08:35,400
Speaker 3: the semiglue tie glps if I've got a severely insulin

178
00:08:35,440 --> 00:08:38,960
Speaker 3: resistant client or someone who has literally already lost twenty

179
00:08:39,040 --> 00:08:41,720
Speaker 3: kilos and is at a flat line. But they're never

180
00:08:41,800 --> 00:08:43,560
Speaker 3: my first go to because I can do a lot

181
00:08:43,600 --> 00:08:46,120
Speaker 3: with diet exercise as you can with that right prescription.

182
00:08:46,360 --> 00:08:48,839
Speaker 3: So I think that study just emulated that an eight

183
00:08:48,840 --> 00:08:51,280
Speaker 3: percent weight loss with a GLP is not overly high.

184
00:08:51,880 --> 00:08:52,480
Speaker 2: Yeah, I agree.

185
00:08:52,520 --> 00:08:54,080
Speaker 1: I think we can do so much more with diet

186
00:08:54,160 --> 00:08:56,360
Speaker 1: and exercise, and like you, you know, I tend to get

187
00:08:56,360 --> 00:08:58,440
Speaker 1: the same about eight to ten kilos three or four months,

188
00:08:58,480 --> 00:09:00,760
Speaker 1: which is a great result. And a lot of my

189
00:09:00,760 --> 00:09:04,040
Speaker 1: clients aren't actually really exercising initially, particularly if they've got

190
00:09:04,040 --> 00:09:05,680
Speaker 1: a large amount of weight to lose. They have a

191
00:09:05,679 --> 00:09:08,000
Speaker 1: client of might had thirty kilos. We don't start them

192
00:09:08,000 --> 00:09:10,240
Speaker 1: off with weight loss because they're carrying around so much

193
00:09:10,280 --> 00:09:13,240
Speaker 1: additional load. It's putting additional stretch on the back, the

194
00:09:13,280 --> 00:09:15,680
Speaker 1: hips and knees. They're in pain when they exercise some

195
00:09:15,720 --> 00:09:18,000
Speaker 1: of my clients. So we start with the weight loss.

196
00:09:18,000 --> 00:09:20,120
Speaker 1: If you can get ten twenty kilos off those bodies,

197
00:09:20,120 --> 00:09:22,000
Speaker 1: they're going to move a lot better, and then we'll

198
00:09:22,040 --> 00:09:24,959
Speaker 1: you know, generally increase the exercise from there as well.

199
00:09:25,200 --> 00:09:27,320
Speaker 1: But I think the issue is with most people who

200
00:09:27,360 --> 00:09:30,880
Speaker 1: take these injectible weight loss medications, they want the results quick,

201
00:09:30,920 --> 00:09:33,720
Speaker 1: and they want them fast because it is obviously so

202
00:09:33,840 --> 00:09:36,560
Speaker 1: much harder to do the diet and the exercise than

203
00:09:36,600 --> 00:09:39,160
Speaker 1: it is to just self inject a drug once a week.

204
00:09:39,360 --> 00:09:42,400
Speaker 1: But the real interesting thing about this study was that,

205
00:09:42,440 --> 00:09:44,640
Speaker 1: as we both said, it's not actually a huge amount

206
00:09:44,640 --> 00:09:46,600
Speaker 1: of weight loss that you see from these drugs after

207
00:09:46,600 --> 00:09:49,120
Speaker 1: the first year. Then you also get some gut health issues,

208
00:09:49,160 --> 00:09:52,080
Speaker 1: like so many people feel so sick and nauseous, they've bloated,

209
00:09:52,080 --> 00:09:54,440
Speaker 1: they've got pain that you know, they feel sick all

210
00:09:54,480 --> 00:09:56,120
Speaker 1: the time. That's why they're not eating, that's why they're

211
00:09:56,120 --> 00:09:58,520
Speaker 1: losing weight. But to me, the key difference was the

212
00:09:58,559 --> 00:10:00,800
Speaker 1: loss of muscle mass, because we know that with our

213
00:10:00,840 --> 00:10:03,800
Speaker 1: clients we promote a higher protein diet. And the interesting

214
00:10:03,840 --> 00:10:06,880
Speaker 1: thing about the study was they only increase the participants

215
00:10:06,920 --> 00:10:09,400
Speaker 1: protein to eighty grams a day. I would not even

216
00:10:09,440 --> 00:10:11,840
Speaker 1: really say that was high protein to me, that standard

217
00:10:11,880 --> 00:10:14,040
Speaker 1: I would want all of my clients, regardless of if

218
00:10:14,040 --> 00:10:15,720
Speaker 1: they were trying to lose weight or not, to be

219
00:10:15,800 --> 00:10:17,920
Speaker 1: on it roughly about eighty grams a day unless you're

220
00:10:17,920 --> 00:10:21,000
Speaker 1: an absolutely tiny, tiny human like you're, you know, five

221
00:10:21,000 --> 00:10:23,640
Speaker 1: foot nothing or under. I really think most people should

222
00:10:23,640 --> 00:10:25,560
Speaker 1: be on eighty grams of protein. I would think that

223
00:10:25,559 --> 00:10:28,080
Speaker 1: a higher protein diet to me is upwards around that

224
00:10:28,160 --> 00:10:30,560
Speaker 1: kind of one hundred gram markle for most people. Around

225
00:10:30,559 --> 00:10:33,840
Speaker 1: that one point two grams per kilogram of body weight

226
00:10:34,120 --> 00:10:36,520
Speaker 1: per day is sort of a higher protein diet to me.

227
00:10:36,760 --> 00:10:41,000
Speaker 1: So I found it interesting that they got such great results.

228
00:10:41,000 --> 00:10:43,760
Speaker 1: What I wouldn't even classify that as a higher protein diet.

229
00:10:43,840 --> 00:10:45,679
Speaker 1: But I think the kicker is when you put protein

230
00:10:45,720 --> 00:10:49,360
Speaker 1: and fiber together, because you really get those satiating effects

231
00:10:49,360 --> 00:10:51,640
Speaker 1: from it, and when you're on the weightless drugs, if

232
00:10:51,640 --> 00:10:54,120
Speaker 1: you're not really exercising, you're not eating well, you're just

233
00:10:54,440 --> 00:10:57,440
Speaker 1: occasionally snacking on stuff. Yes, you're going to lose body weight,

234
00:10:57,480 --> 00:10:59,320
Speaker 1: but some of that is body fat, but some of

235
00:10:59,320 --> 00:11:01,679
Speaker 1: that is alsomuscle mass. And we know what happens is

236
00:11:01,720 --> 00:11:05,040
Speaker 1: that over time your metabolism down regulate. So it might

237
00:11:05,120 --> 00:11:07,439
Speaker 1: be great that you lose ten kilos in six months

238
00:11:07,440 --> 00:11:09,880
Speaker 1: taking these drugs or in three months, but if you're

239
00:11:09,920 --> 00:11:12,720
Speaker 1: losing muscle mass as well longer term, that's going to

240
00:11:12,760 --> 00:11:14,960
Speaker 1: come back on again because A you haven't changed your

241
00:11:15,000 --> 00:11:18,240
Speaker 1: diet and your lifestyle, and b your metabolism has been

242
00:11:18,400 --> 00:11:22,319
Speaker 1: negatively impacted, which we do know that over time you

243
00:11:22,679 --> 00:11:25,000
Speaker 1: will start to get hungry, you will start to eat more,

244
00:11:25,080 --> 00:11:27,400
Speaker 1: and then that's where that yo, your dieting tends to happen.

245
00:11:27,440 --> 00:11:29,600
Speaker 1: Where you lose it, you regain it, you lose it,

246
00:11:29,679 --> 00:11:32,440
Speaker 1: you regain it because you haven't supported your muscle mass.

247
00:11:32,559 --> 00:11:35,880
Speaker 1: So you and I both pro changing diet and lifestyle

248
00:11:36,040 --> 00:11:39,320
Speaker 1: first and foremost as the foundation, and then bring some

249
00:11:39,360 --> 00:11:42,360
Speaker 1: of these weight loss medications in where needed for the

250
00:11:42,480 --> 00:11:44,480
Speaker 1: right client. And I think that it was really great

251
00:11:44,520 --> 00:11:46,440
Speaker 1: that this study showed exactly that.

252
00:11:47,240 --> 00:11:50,040
Speaker 3: Because the five is coming from having more fresh food

253
00:11:50,080 --> 00:11:52,920
Speaker 3: through the day, like so many clients. So I will

254
00:11:52,960 --> 00:11:55,920
Speaker 3: see initially we'll be having just their plain toast in

255
00:11:55,960 --> 00:11:57,960
Speaker 3: the morning. Even if it's protein toast, they'll just be

256
00:11:58,040 --> 00:12:00,720
Speaker 3: having the tuna crackers or the tuna rapt for there's

257
00:12:00,760 --> 00:12:03,240
Speaker 3: never the bulk there that completes the meal. It's not

258
00:12:03,280 --> 00:12:05,280
Speaker 3: a meal if there's not fresh food. That's a really

259
00:12:05,280 --> 00:12:08,400
Speaker 3: good lifestyle mantra. When I'm creating a meal or even

260
00:12:08,440 --> 00:12:10,320
Speaker 3: a snack for the kids, if there's no fresh food,

261
00:12:10,360 --> 00:12:12,240
Speaker 3: I don't count it as a meal. You've always got

262
00:12:12,240 --> 00:12:15,080
Speaker 3: to have the fresh food or the cut up vegetables

263
00:12:15,160 --> 00:12:17,000
Speaker 3: or the component of the meal. Or to me, like

264
00:12:17,320 --> 00:12:20,240
Speaker 3: you go to tie your ortopad tie, there's not much protein.

265
00:12:20,280 --> 00:12:21,240
Speaker 4: There's hardly any veggies.

266
00:12:21,240 --> 00:12:23,559
Speaker 3: You've got to always complete the meals on the snacks

267
00:12:23,840 --> 00:12:27,360
Speaker 3: that will automatically improve your nutrition dramatically. But something you

268
00:12:27,440 --> 00:12:29,760
Speaker 3: said then just triggered me. I wanted to talk about

269
00:12:29,760 --> 00:12:33,960
Speaker 3: this on another episode. Injecting a drug is not doing

270
00:12:34,000 --> 00:12:37,520
Speaker 3: the work. Talking to your dietitian is not doing the work.

271
00:12:37,880 --> 00:12:40,440
Speaker 3: Whenever I have clients who might have had a little break,

272
00:12:40,760 --> 00:12:43,520
Speaker 3: they always want to have an appointment because they feel

273
00:12:43,559 --> 00:12:46,520
Speaker 3: then they've done something because that's their action. They've done

274
00:12:46,559 --> 00:12:48,600
Speaker 3: something and seen me. But I want them to change

275
00:12:48,640 --> 00:12:51,080
Speaker 3: the diet first and send their diaries through because that's

276
00:12:51,120 --> 00:12:53,360
Speaker 3: the work. So you've got to make sure you're doing

277
00:12:53,400 --> 00:12:55,680
Speaker 3: the work at some point. And the work is going

278
00:12:55,720 --> 00:12:59,000
Speaker 3: for a walk, it's logging your calories, it's preparing your

279
00:12:59,040 --> 00:13:01,560
Speaker 3: meals in advance. Got to be doing the work if

280
00:13:01,600 --> 00:13:04,320
Speaker 3: you expect results. Yeah, and unfortunately it's just not as

281
00:13:04,360 --> 00:13:07,880
Speaker 3: easy as injecting or taking a pill. Ultimately, you have

282
00:13:07,960 --> 00:13:09,640
Speaker 3: to be doing the work. So that's always a good

283
00:13:09,720 --> 00:13:12,880
Speaker 3: question to check in at. So a topic we have

284
00:13:13,160 --> 00:13:15,560
Speaker 3: sort of debated what we're going to chat about today.

285
00:13:15,600 --> 00:13:17,840
Speaker 3: There's always so many good nutrition topics to talk about,

286
00:13:17,840 --> 00:13:19,120
Speaker 3: but we also want to make sure that we have

287
00:13:19,160 --> 00:13:20,880
Speaker 3: lots of variety for you guys, and we're just not

288
00:13:20,920 --> 00:13:23,040
Speaker 3: always talking about weight loss. We want to give you

289
00:13:23,040 --> 00:13:26,320
Speaker 3: the latest research and nutrition. And something that came across

290
00:13:26,360 --> 00:13:29,040
Speaker 3: my desk this week was and someone wanted me to

291
00:13:29,040 --> 00:13:32,120
Speaker 3: write an article on skipping breakfast, and I thought that

292
00:13:32,240 --> 00:13:34,839
Speaker 3: lends itself to a little bit of a discussion about

293
00:13:34,960 --> 00:13:39,280
Speaker 3: when is it actually okay to skip a meal? Because

294
00:13:39,840 --> 00:13:43,920
Speaker 3: quite frequently when I'm reviewing my client's food diaries, and

295
00:13:43,960 --> 00:13:46,320
Speaker 3: I'll sort of look and I'll think, Wow, you've been

296
00:13:46,360 --> 00:13:48,520
Speaker 3: out to dinner and that was a really big, sort

297
00:13:48,520 --> 00:13:49,400
Speaker 3: of indulgent meal.

298
00:13:49,440 --> 00:13:50,839
Speaker 4: And then I'll see that.

299
00:13:50,800 --> 00:13:53,600
Speaker 3: Breakfast was still consumed at say six am the next day,

300
00:13:54,160 --> 00:13:56,200
Speaker 3: and I oft have just questioned my client and say,

301
00:13:56,240 --> 00:13:59,559
Speaker 3: were you hungry. And a frequent piece of feedback i'll

302
00:13:59,600 --> 00:14:02,760
Speaker 3: have from clients is, oh, I thought it was better

303
00:14:03,000 --> 00:14:05,880
Speaker 3: to eat because I don't want to lose my metabolism

304
00:14:06,000 --> 00:14:08,080
Speaker 3: or have a like. You know, there's a belief that

305
00:14:08,160 --> 00:14:10,640
Speaker 3: if you don't eat, you'll have a reduction in metabolism.

306
00:14:10,679 --> 00:14:11,800
Speaker 3: You should never skip a meal.

307
00:14:12,040 --> 00:14:12,840
Speaker 2: You slow it down.

308
00:14:13,040 --> 00:14:16,160
Speaker 3: Yeah, yes, you slow metabolism by skipping a meal. And

309
00:14:16,200 --> 00:14:18,720
Speaker 3: then I realize that's a commonly held belief because we

310
00:14:18,720 --> 00:14:22,520
Speaker 3: were certainly told that for metabolism it's best to eat regularly,

311
00:14:23,280 --> 00:14:26,920
Speaker 3: and skipping food for periods of time reduces metabolic rate.

312
00:14:27,040 --> 00:14:28,320
Speaker 3: So I thought it was good to have a little

313
00:14:28,320 --> 00:14:31,560
Speaker 3: discussion about the science of that. So certainly, Leanne and

314
00:14:31,640 --> 00:14:35,880
Speaker 3: I are not advocating skipping meals. In general, balance meals

315
00:14:35,880 --> 00:14:38,080
Speaker 3: three or four times a day will keep your glucose

316
00:14:38,080 --> 00:14:40,960
Speaker 3: and appetite well regulated. It will ensure you're ticking the

317
00:14:41,000 --> 00:14:43,760
Speaker 3: boxes on all your key nutrients. It will prevent that

318
00:14:43,800 --> 00:14:46,320
Speaker 3: binge eating that happens when we have skipped lunch or

319
00:14:46,360 --> 00:14:49,200
Speaker 3: afternoon tea. And certainly with the bulk of my clients,

320
00:14:49,240 --> 00:14:52,880
Speaker 3: I'm working on regular balanced meals to control appetite and

321
00:14:52,920 --> 00:14:53,640
Speaker 3: get the nutrition.

322
00:14:54,440 --> 00:14:56,040
Speaker 4: But there are always.

323
00:14:55,720 --> 00:15:00,440
Speaker 3: Differences on a weekly basis because food intake is not stable,

324
00:15:00,520 --> 00:15:03,040
Speaker 3: and nor should it be. Every single day will be different.

325
00:15:03,080 --> 00:15:03,440
Speaker 4: Every day.

326
00:15:03,480 --> 00:15:05,960
Speaker 3: Your activity is different, your hormones are different, your metabolic

327
00:15:06,000 --> 00:15:08,720
Speaker 3: needs are different. So if you find one day a

328
00:15:08,720 --> 00:15:11,240
Speaker 3: week you get to four o'clock in the afternoon, or

329
00:15:11,280 --> 00:15:13,680
Speaker 3: you've had a late lunch or a heavy lunch, and

330
00:15:13,680 --> 00:15:16,040
Speaker 3: you're not hungry for afternoon tea, I would say it's

331
00:15:16,080 --> 00:15:18,120
Speaker 3: okay to skip it, unless you're not going out to

332
00:15:18,160 --> 00:15:20,440
Speaker 3: dinner till nine o'clock and you know then that you're

333
00:15:20,480 --> 00:15:22,800
Speaker 3: going to get over hungry. Or the same thing if

334
00:15:22,800 --> 00:15:24,960
Speaker 3: it's a weekend and you had a heavy meal the

335
00:15:25,040 --> 00:15:27,240
Speaker 3: night before and you wake up and you're genuinely not

336
00:15:27,360 --> 00:15:30,640
Speaker 3: hungry at six or seven, it's okay to skip breakfast occasionally.

337
00:15:31,080 --> 00:15:33,640
Speaker 3: So I guess in summary, it's okay to skip a

338
00:15:33,680 --> 00:15:37,640
Speaker 3: meal when you're genuinely not hungry. It's okay to skip

339
00:15:37,720 --> 00:15:40,800
Speaker 3: a meal when you're sick. It's okay to skip a

340
00:15:40,840 --> 00:15:43,560
Speaker 3: meal when you've had heavier meals so you're not hungry,

341
00:15:43,640 --> 00:15:47,080
Speaker 3: or you've eaten out. So I think, yes, in theory,

342
00:15:47,080 --> 00:15:50,000
Speaker 3: it's important to eat regularly, but I would expect at

343
00:15:50,080 --> 00:15:52,120
Speaker 3: least once or twice a week. You may not just

344
00:15:52,160 --> 00:15:55,640
Speaker 3: feel like dinner for whatever reason, and that's okay. That's

345
00:15:55,680 --> 00:15:58,160
Speaker 3: actually good because it means you're much more in tune

346
00:15:58,200 --> 00:16:01,240
Speaker 3: with your body, whereas a lot of and even myself, oh,

347
00:16:01,280 --> 00:16:03,480
Speaker 3: there's quite many nightsly and I probably don't need dinner,

348
00:16:03,800 --> 00:16:05,000
Speaker 3: but I sort of have it because you have it

349
00:16:05,000 --> 00:16:07,880
Speaker 3: with the kids, and so remind you occasionally it's okay.

350
00:16:07,920 --> 00:16:09,720
Speaker 3: You just may not have moved that much that day.

351
00:16:10,040 --> 00:16:12,960
Speaker 3: Your lunch might have had more calories than you realized hormonly.

352
00:16:13,200 --> 00:16:14,440
Speaker 3: It might be the time of the month when you

353
00:16:14,480 --> 00:16:17,120
Speaker 3: don't need as many calories, so you know, really be

354
00:16:17,160 --> 00:16:19,880
Speaker 3: attuned to that and don't be scared. A reduction in

355
00:16:19,960 --> 00:16:22,800
Speaker 3: metabolic rate from skipping a meal happens over weeks, if.

356
00:16:22,680 --> 00:16:24,720
Speaker 4: Not months, not one meal.

357
00:16:25,000 --> 00:16:28,480
Speaker 3: So you would have to be severely calorie deprived for

358
00:16:28,600 --> 00:16:30,560
Speaker 3: at least a week, if not more, and you see

359
00:16:30,560 --> 00:16:34,840
Speaker 3: that from shows like Survivor before it will negatively impact metabolism.

360
00:16:35,480 --> 00:16:39,000
Speaker 3: So certainly there's no issue with occasionally skipping a meal.

361
00:16:39,280 --> 00:16:42,280
Speaker 3: As I said, not encouraging that, but if you're not hungry,

362
00:16:42,360 --> 00:16:43,880
Speaker 3: it's not about I did to push a meal back

363
00:16:43,920 --> 00:16:45,560
Speaker 3: a little bit of time till you get that rumbling

364
00:16:45,600 --> 00:16:48,040
Speaker 3: and your tummy, and you can become a little bit

365
00:16:48,120 --> 00:16:50,560
Speaker 3: more aware of what your natural appetite is doing, because

366
00:16:50,600 --> 00:16:54,200
Speaker 3: humans in general will always overeat as opposed to underreat.

367
00:16:54,440 --> 00:16:56,200
Speaker 1: Yeah, and I think the only caveat there would be

368
00:16:56,280 --> 00:16:59,240
Speaker 1: I sometimes have clients who say, look, I never feel hungry,

369
00:16:59,360 --> 00:17:01,480
Speaker 1: and that's where I them, Look, it is really important

370
00:17:01,480 --> 00:17:05,080
Speaker 1: to start eating regular meals, regular well balanced meals, to

371
00:17:05,119 --> 00:17:08,239
Speaker 1: get that metabolism firing again. So if you're somebody that

372
00:17:08,320 --> 00:17:10,399
Speaker 1: regularly does feel hungry, and you know you're doing a

373
00:17:10,440 --> 00:17:12,960
Speaker 1: lot of exercise, and then occasionally you're like, look, I've

374
00:17:13,000 --> 00:17:14,600
Speaker 1: had a big lunch. I went out for a three

375
00:17:14,600 --> 00:17:17,080
Speaker 1: course meal with my work. You know, colleagues, I don't

376
00:17:17,119 --> 00:17:20,080
Speaker 1: really need dinner. I have a light to dinner. Absolutely okay,

377
00:17:20,119 --> 00:17:21,960
Speaker 1: But like Susie said, I think it is a very

378
00:17:22,000 --> 00:17:25,359
Speaker 1: commonly held belief. I remember even going through university, like

379
00:17:25,400 --> 00:17:26,080
Speaker 1: a lot of people, I.

380
00:17:26,040 --> 00:17:27,359
Speaker 2: Think back then it was almost this.

381
00:17:27,720 --> 00:17:30,320
Speaker 1: Even as dieticians, I had this belief very early on

382
00:17:30,359 --> 00:17:32,199
Speaker 1: in my career that you want to eat regularly to

383
00:17:32,280 --> 00:17:34,880
Speaker 1: almost like stoke the fire, like stoke the metabolism.

384
00:17:35,040 --> 00:17:36,080
Speaker 2: You don't want to skip meal.

385
00:17:36,119 --> 00:17:39,080
Speaker 1: Skipping meals is really really bad and certainly, like Susie,

386
00:17:39,080 --> 00:17:42,280
Speaker 1: we're absolutely not advocating it. But if you're genuinely not hungry,

387
00:17:42,480 --> 00:17:44,639
Speaker 1: there's nothing wrong with skipping a meal. And often on

388
00:17:44,680 --> 00:17:47,159
Speaker 1: the weekend I have some of my clients will have

389
00:17:47,200 --> 00:17:49,120
Speaker 1: a sleep in, you know, if they don't have young

390
00:17:49,200 --> 00:17:51,119
Speaker 1: children and they're blessed enough to have a sleep in,

391
00:17:51,160 --> 00:17:54,159
Speaker 1: and good on you take that opportunity absolutely, But if

392
00:17:54,160 --> 00:17:55,560
Speaker 1: you're going to have a sleep in, then they might

393
00:17:55,600 --> 00:17:57,120
Speaker 1: wake up. They might go for a bit of a

394
00:17:57,200 --> 00:17:58,560
Speaker 1: you know, a bit of a brunch, a little bit

395
00:17:58,600 --> 00:18:00,439
Speaker 1: of a heavier meal out. They might get you know,

396
00:18:00,520 --> 00:18:03,159
Speaker 1: some eggs and bacon or whatnot, and a coffee. And

397
00:18:03,200 --> 00:18:05,520
Speaker 1: if they're having that you know, breakfast brunch at nine

398
00:18:05,680 --> 00:18:08,120
Speaker 1: thirty ten o'clock, they don't need to eat lunch at

399
00:18:08,119 --> 00:18:10,359
Speaker 1: twelve pm. So I often will say to them, either

400
00:18:10,400 --> 00:18:12,560
Speaker 1: push it back to two o'clock or have a more

401
00:18:12,600 --> 00:18:15,840
Speaker 1: substantial afternoon tea snack where you might have some tuna

402
00:18:15,920 --> 00:18:18,520
Speaker 1: on some grainy crackers, or a bit of cucumbers or tomato,

403
00:18:18,600 --> 00:18:20,440
Speaker 1: or a bit of goat cheese and some corn thins

404
00:18:20,480 --> 00:18:23,399
Speaker 1: with some tomato. Right, so you don't necessarily always have

405
00:18:23,480 --> 00:18:25,439
Speaker 1: to eat on the clock, and you don't always have

406
00:18:25,520 --> 00:18:27,959
Speaker 1: to have three solid meals a day. Now, we're not

407
00:18:28,000 --> 00:18:31,240
Speaker 1: saying you should skip meals, but really be guided by

408
00:18:31,240 --> 00:18:33,640
Speaker 1: that hunger and listen to that hunger. And think, if

409
00:18:33,680 --> 00:18:36,399
Speaker 1: I exercise really regularly Monday to Friday, but on the

410
00:18:36,400 --> 00:18:38,960
Speaker 1: weekend I don't really do too much but pot around

411
00:18:38,960 --> 00:18:41,080
Speaker 1: the house. I might go get some groceries, I might

412
00:18:41,119 --> 00:18:42,920
Speaker 1: have a sleepy and I might have a bigger lunch

413
00:18:42,960 --> 00:18:43,720
Speaker 1: out with friends.

414
00:18:43,920 --> 00:18:46,159
Speaker 2: Then you probably don't need three meals a day.

415
00:18:46,200 --> 00:18:48,560
Speaker 1: And I think we've been conditioned to have this belief

416
00:18:48,880 --> 00:18:52,160
Speaker 1: that unless we eat small meals regularly, we're never actually

417
00:18:52,240 --> 00:18:54,280
Speaker 1: going to be able to lose weight. So I think

418
00:18:54,680 --> 00:18:57,680
Speaker 1: though Susie and I regularly see with our clients, sometimes

419
00:18:57,720 --> 00:18:59,720
Speaker 1: they're just eating for the sake of eating, because they're

420
00:18:59,760 --> 00:19:02,080
Speaker 1: too scared because they think, oh, it's going to negatively

421
00:19:02,119 --> 00:19:05,280
Speaker 1: impact my metabolism or my weight loss journey. So I

422
00:19:05,280 --> 00:19:08,160
Speaker 1: think it's just a really important reminder that nothing about

423
00:19:08,200 --> 00:19:10,679
Speaker 1: nutrition science is black or white. I mean, for some

424
00:19:10,760 --> 00:19:13,280
Speaker 1: people it might be really negative to skip a meal.

425
00:19:13,280 --> 00:19:15,480
Speaker 1: I've certainly had clients where I worked with them that

426
00:19:15,640 --> 00:19:19,679
Speaker 1: have had more poor relationships with food, bit of disordered eating,

427
00:19:19,760 --> 00:19:22,200
Speaker 1: where skipping a meal, even if they're not really hungry

428
00:19:22,240 --> 00:19:24,240
Speaker 1: for it, will then promote more of a binge later

429
00:19:24,320 --> 00:19:26,399
Speaker 1: on that night. So for those types of clients, I

430
00:19:26,400 --> 00:19:29,560
Speaker 1: would absolutely say it's really important to eat regularly, but

431
00:19:29,680 --> 00:19:31,240
Speaker 1: have a bit of a light meal if you're not

432
00:19:31,400 --> 00:19:32,359
Speaker 1: genuinely hungry for it.

433
00:19:32,359 --> 00:19:33,600
Speaker 2: You might have a nice chicken.

434
00:19:33,400 --> 00:19:36,879
Speaker 1: And veggie soup versus your normal you know, tuna salad,

435
00:19:36,920 --> 00:19:39,399
Speaker 1: sandwich or whatever it might be. So it really comes

436
00:19:39,440 --> 00:19:43,080
Speaker 1: down to each person and individually how you respond to that.

437
00:19:43,359 --> 00:19:45,320
Speaker 1: But if you're not genuinely hungry for it, and you

438
00:19:45,440 --> 00:19:47,280
Speaker 1: just had a meal an hour or two later because

439
00:19:47,320 --> 00:19:49,240
Speaker 1: breakfast was pushed back a few hours because you had

440
00:19:49,280 --> 00:19:52,040
Speaker 1: a lovely sleep in, you probably don't need your normal lunch.

441
00:19:52,080 --> 00:19:54,800
Speaker 1: They're all really good, I guess points to consider and

442
00:19:54,880 --> 00:19:57,320
Speaker 1: just an important discussion to have because I'm sure that

443
00:19:57,320 --> 00:20:00,199
Speaker 1: there are still people out there who genuinely believe that

444
00:20:00,400 --> 00:20:02,199
Speaker 1: it will make it hard to lose weight if they

445
00:20:02,200 --> 00:20:04,680
Speaker 1: are skipping meals, and certainly if you're doing that regularly,

446
00:20:04,720 --> 00:20:07,080
Speaker 1: it probably will because you're not really getting in the

447
00:20:07,200 --> 00:20:10,919
Speaker 1: adequate nutrients or protein that's needed. But take all the

448
00:20:11,080 --> 00:20:13,479
Speaker 1: studies around intimate and fasting. There's a lot of skipping

449
00:20:13,520 --> 00:20:16,320
Speaker 1: meals that go into something like intimate and fasting, and

450
00:20:16,520 --> 00:20:19,480
Speaker 1: metabolically people are just fine. As long as you're genuinely

451
00:20:19,480 --> 00:20:23,199
Speaker 1: getting your protein intake in throughout that eating window, then

452
00:20:23,320 --> 00:20:26,159
Speaker 1: you know your metabolism should be just fine overall, as

453
00:20:26,200 --> 00:20:28,960
Speaker 1: long as your calories aren't too low for too long.

454
00:20:29,040 --> 00:20:31,399
Speaker 1: So there's a few I think caveats here, but the

455
00:20:31,400 --> 00:20:35,000
Speaker 1: baseline message is listen to your body, adjust your intake

456
00:20:35,080 --> 00:20:37,120
Speaker 1: day to day because we don't do the same thing

457
00:20:37,240 --> 00:20:39,440
Speaker 1: every single day, and we shouldn't be eating the same

458
00:20:39,480 --> 00:20:41,280
Speaker 1: amount of food every single day.

459
00:20:41,680 --> 00:20:43,240
Speaker 3: I just have one thing I want to add because

460
00:20:43,280 --> 00:20:44,960
Speaker 3: I really want to use the word caveat.

461
00:20:45,960 --> 00:20:47,000
Speaker 2: It's a good word, isn't it.

462
00:20:47,080 --> 00:20:49,399
Speaker 3: I've got one more caveat. I did say to a

463
00:20:49,480 --> 00:20:52,399
Speaker 3: client this week, and she's this teacher, so has a

464
00:20:52,440 --> 00:20:55,560
Speaker 3: big early day, so she'll have her meal sort of

465
00:20:55,600 --> 00:20:58,840
Speaker 3: in the morning, and then she sort of was getting

466
00:20:58,840 --> 00:21:02,359
Speaker 3: to two or three o'clock in the afternoon and hadn't eaten.

467
00:21:02,480 --> 00:21:05,800
Speaker 3: Because I think that happens often in medical fields, teachers,

468
00:21:05,880 --> 00:21:08,439
Speaker 3: where you just go and start the day and just

469
00:21:08,520 --> 00:21:11,280
Speaker 3: anything could happen at any time, and sometimes you just

470
00:21:11,280 --> 00:21:13,439
Speaker 3: can't eat. Like I've got some doctors and you know,

471
00:21:13,480 --> 00:21:16,399
Speaker 3: sometimes doing surgery, they just like literally cannot eat. But

472
00:21:16,480 --> 00:21:19,400
Speaker 3: I did say to that client, I really don't want

473
00:21:19,400 --> 00:21:21,879
Speaker 3: you to go more than five hours or so in

474
00:21:21,920 --> 00:21:25,199
Speaker 3: the day without eating, because I know the follow on

475
00:21:25,280 --> 00:21:26,000
Speaker 3: effect of that.

476
00:21:26,720 --> 00:21:27,240
Speaker 4: We don't want to.

477
00:21:27,240 --> 00:21:30,119
Speaker 3: Certainly be promoting that skipping meals is good either, because

478
00:21:30,160 --> 00:21:32,439
Speaker 3: I think what's happening for some very busy people is

479
00:21:32,440 --> 00:21:35,400
Speaker 3: they probably are hungry at lunchtime, but for whatever reason,

480
00:21:35,440 --> 00:21:38,200
Speaker 3: they're heightened emotionally, they didn't notice the hunger and they

481
00:21:38,200 --> 00:21:39,960
Speaker 3: sort of go into that fight or flight response, and

482
00:21:40,000 --> 00:21:43,200
Speaker 3: then that can lead to binging. Certainly, so for busy

483
00:21:43,240 --> 00:21:45,879
Speaker 3: women in the day in general, I wouldn't want you

484
00:21:45,920 --> 00:21:48,000
Speaker 3: to go more than about five hours, because if you

485
00:21:48,040 --> 00:21:51,000
Speaker 3: do exercise harder I've got an intense job, you might

486
00:21:51,040 --> 00:21:53,280
Speaker 3: not notice the hunger. But keep that sort of if

487
00:21:53,320 --> 00:21:55,000
Speaker 3: you're getting to one two o'clock and you haven't eaten

488
00:21:55,040 --> 00:21:56,960
Speaker 3: since seven or eight, it's time to eat something, even

489
00:21:56,960 --> 00:21:59,120
Speaker 3: if you then go through to dinner. So I think

490
00:21:59,119 --> 00:22:02,359
Speaker 3: that's a class example of busy women that does pop up.

491
00:22:02,400 --> 00:22:05,760
Speaker 3: So that's sort of a reference point as well. All right, Lenne,

492
00:22:05,760 --> 00:22:08,000
Speaker 3: I want to talk about meat because this is a

493
00:22:08,000 --> 00:22:10,440
Speaker 3: bugbear of mine at the moment in supermarkets, this rise

494
00:22:10,480 --> 00:22:12,280
Speaker 3: of process meat snacks. I think we've covered it on

495
00:22:12,320 --> 00:22:14,080
Speaker 3: the podcast a few weeks ago. I've written a few

496
00:22:14,119 --> 00:22:16,880
Speaker 3: articles on it. And then I was shopping last week

497
00:22:16,880 --> 00:22:19,400
Speaker 3: because we're always shopping looking for products, and I saw

498
00:22:19,480 --> 00:22:23,840
Speaker 3: that there are these new deli meats in the processed

499
00:22:23,880 --> 00:22:27,720
Speaker 3: meat section, but they're not process meat in the sense

500
00:22:27,760 --> 00:22:30,960
Speaker 3: that they don't contain night trates. So there's like pull pork,

501
00:22:31,520 --> 00:22:35,679
Speaker 3: there's a chicken snitzel, and they're across all brands. I

502
00:22:35,720 --> 00:22:37,800
Speaker 3: saw several brands in the supermarket. I'm going to talk

503
00:22:37,840 --> 00:22:40,520
Speaker 3: about just one today, just randomly, but I wanted to

504
00:22:40,640 --> 00:22:42,800
Speaker 3: nut it out with you your thoughts, because I'm a bit.

505
00:22:42,680 --> 00:22:43,439
Speaker 4: Torn about it.

506
00:22:43,600 --> 00:22:46,320
Speaker 3: So the one I've chosen because obviously we talk a

507
00:22:46,320 --> 00:22:48,920
Speaker 3: lot about protein and the importance of protein for snack food,

508
00:22:48,960 --> 00:22:52,600
Speaker 3: and our point with processed meats like salamis, hands, turkeys

509
00:22:52,680 --> 00:22:55,040
Speaker 3: is that they contain the night trates, which we know

510
00:22:55,119 --> 00:22:57,800
Speaker 3: are damaging to the intestine wall and can increase the

511
00:22:57,880 --> 00:23:01,360
Speaker 3: risk of a number of digestive cancers. So certainly anything

512
00:23:01,440 --> 00:23:05,719
Speaker 3: like sausages, bacon, salami, ham foods we don't want to

513
00:23:05,760 --> 00:23:07,960
Speaker 3: actively include in the diet. It's been recommended from the

514
00:23:07,960 --> 00:23:10,760
Speaker 3: World Health Organization we proactively limit them because of their

515
00:23:10,840 --> 00:23:14,320
Speaker 3: risk and increased cancer risk. But this new range, so

516
00:23:14,400 --> 00:23:17,000
Speaker 3: this is the primo reserved chicken sinsil. But as I said,

517
00:23:17,000 --> 00:23:19,800
Speaker 3: there's several there's pull pork, there's all different ones. And

518
00:23:19,840 --> 00:23:21,760
Speaker 3: the one I've chosen, it's one hundred and thirty grams

519
00:23:21,760 --> 00:23:25,920
Speaker 3: six dollars and it looks like the pul pork doesn't

520
00:23:25,960 --> 00:23:28,760
Speaker 3: have a crumb on it, but it looks it looks okay,

521
00:23:29,040 --> 00:23:32,480
Speaker 3: you know, like if I was someone shopping, I'd be thinking, oh, well,

522
00:23:32,520 --> 00:23:35,720
Speaker 3: that's you know, fresh meat, and that's protein rich. It's

523
00:23:35,760 --> 00:23:38,320
Speaker 3: also gluten free, which is interesting because it does have

524
00:23:38,359 --> 00:23:40,280
Speaker 3: a crumb on it. And when I look at the

525
00:23:40,400 --> 00:23:44,000
Speaker 3: ingredients land it says chicken, but there's no percentage listed,

526
00:23:44,040 --> 00:23:46,119
Speaker 3: and that bothers me. I'd like to know the percentage

527
00:23:46,160 --> 00:23:49,359
Speaker 3: of chicken. Then flour, it's a rice flour, which is

528
00:23:49,359 --> 00:23:52,320
Speaker 3: why they're claiming gluten free or staining gluten free. It's

529
00:23:52,320 --> 00:23:57,480
Speaker 3: got soy protein, vegetable oil, salt, acidity regulators, thickener, dried vegetables,

530
00:23:57,640 --> 00:24:02,199
Speaker 3: mineral salts, deck stros so, no nitrates added there, so

531
00:24:02,240 --> 00:24:06,320
Speaker 3: it's not a preserved meat. And the nutritionals on it.

532
00:24:06,400 --> 00:24:08,760
Speaker 3: Keep in mind it's only one hundred and thirty grams serve.

533
00:24:08,840 --> 00:24:12,680
Speaker 3: It's quite light, but per one hundred Actually they're claiming

534
00:24:12,720 --> 00:24:15,040
Speaker 3: the serve sizes are smaller, but the pack's only one

535
00:24:15,119 --> 00:24:16,840
Speaker 3: hundred and thirty grams, which is not large.

536
00:24:17,200 --> 00:24:18,720
Speaker 2: Mine says one fifty grams.

537
00:24:18,760 --> 00:24:20,040
Speaker 4: Interesting, it's one fifty.

538
00:24:20,080 --> 00:24:24,840
Speaker 3: It says one thirty on my coal's website. I don't

539
00:24:24,840 --> 00:24:28,240
Speaker 3: know my PREMI reserved against it's a one thirty, But

540
00:24:28,359 --> 00:24:30,960
Speaker 3: then it says the serving size is smaller than one

541
00:24:31,040 --> 00:24:34,639
Speaker 3: hundred grams. Sometimes the nutritionals on the supermarkets an't always

542
00:24:34,680 --> 00:24:37,399
Speaker 3: right so I'll give you per hundred grams, which is

543
00:24:37,400 --> 00:24:39,560
Speaker 3: sort of a serve we would normally use for chicken,

544
00:24:39,560 --> 00:24:42,720
Speaker 3: which is about palm size, So it's just about two

545
00:24:42,760 --> 00:24:46,280
Speaker 3: hundred and fifty calories. It's got sixteen grams of protein,

546
00:24:47,080 --> 00:24:52,320
Speaker 3: seven grams of carbohydrate. The fat is really like, actually,

547
00:24:52,480 --> 00:24:54,280
Speaker 3: have I got the nutritionals? What's to hang on to

548
00:24:54,320 --> 00:24:59,359
Speaker 3: spare with me? Fifteen point four So it's reasonably high fat,

549
00:24:59,480 --> 00:25:01,919
Speaker 3: like we would say less than three grams per hundred

550
00:25:01,960 --> 00:25:05,200
Speaker 3: So it's a high fat product, which I think, Oh, well,

551
00:25:05,240 --> 00:25:06,440
Speaker 3: what sort of chicken are they using?

552
00:25:06,480 --> 00:25:09,560
Speaker 4: Are they not using chicken breast? So I'm a bit

553
00:25:09,640 --> 00:25:10,280
Speaker 4: torn with it.

554
00:25:10,400 --> 00:25:14,800
Speaker 3: Now. The pulled pork I think was leaner, but it

555
00:25:15,320 --> 00:25:17,720
Speaker 3: had a massive ingredient list on it, like and it

556
00:25:17,760 --> 00:25:22,000
Speaker 3: had MSG added. So yeah, I think we're going to

557
00:25:22,000 --> 00:25:24,920
Speaker 3: see more and more of these as the meat manufacturers

558
00:25:25,640 --> 00:25:28,200
Speaker 3: steer away and try and broaden their reach so they're

559
00:25:28,240 --> 00:25:32,000
Speaker 3: not serving as much process meat. But you know, I'm

560
00:25:32,040 --> 00:25:34,640
Speaker 3: just thinking if a client asked me about them, it's

561
00:25:34,680 --> 00:25:36,800
Speaker 3: got some protein, but that one's really high and fat.

562
00:25:36,840 --> 00:25:38,880
Speaker 3: I'm just having a look now at the pulled pork,

563
00:25:39,520 --> 00:25:41,879
Speaker 3: which is lower. So the pulled pork is five point

564
00:25:41,960 --> 00:25:45,639
Speaker 3: seven grams per hundred, so definitely leaner. It still doesn't

565
00:25:45,640 --> 00:25:48,800
Speaker 3: tell me the percentage of pork and the marinade, which

566
00:25:48,800 --> 00:25:50,560
Speaker 3: bothers me. I don't know why they're not listing that.

567
00:25:51,280 --> 00:25:54,119
Speaker 1: We also can't go past the sodium, like on the

568
00:25:54,240 --> 00:25:57,639
Speaker 1: chicken sysil there's seven hundred milligrams of sodium in one

569
00:25:57,720 --> 00:26:00,880
Speaker 1: hundred grand. That's a small serve for seven hundred milligrams

570
00:26:00,880 --> 00:26:02,639
Speaker 1: of sodium. There's a lot.

571
00:26:03,160 --> 00:26:08,000
Speaker 3: Yeah, So I think it was just a discussion to say, yes,

572
00:26:08,080 --> 00:26:11,840
Speaker 3: these products are there. They're still pretty processed, and I

573
00:26:11,840 --> 00:26:14,080
Speaker 3: think you can even though they don't have the nitrates,

574
00:26:14,080 --> 00:26:17,440
Speaker 3: they're still process so that protein content is higher than

575
00:26:17,480 --> 00:26:21,600
Speaker 3: say a ham or a turkey, but they're fairly highly processed.

576
00:26:21,600 --> 00:26:23,440
Speaker 3: And I'd be saying to Primo, you need a dietitian

577
00:26:23,480 --> 00:26:25,399
Speaker 3: on that staff to try and clean up some of

578
00:26:25,400 --> 00:26:28,120
Speaker 3: these products, because you've got one issue with all these

579
00:26:28,119 --> 00:26:30,280
Speaker 3: products that contain nitrates, and then you're trying to make

580
00:26:30,320 --> 00:26:32,879
Speaker 3: healthier options that aren't so healthy. So I think they

581
00:26:32,920 --> 00:26:35,760
Speaker 3: need some dietitian advice, to be honest. But I think

582
00:26:35,800 --> 00:26:38,520
Speaker 3: if you're looking at a processed food, we would still

583
00:26:38,760 --> 00:26:43,000
Speaker 3: state that that pull pork is ultra processed, would we

584
00:26:43,040 --> 00:26:45,960
Speaker 3: with that level of ingredient list because it's got MSG added,

585
00:26:46,040 --> 00:26:47,800
Speaker 3: it's got flavors.

586
00:26:48,000 --> 00:26:49,240
Speaker 2: I think so yeah. Yeah.

587
00:26:49,280 --> 00:26:51,800
Speaker 1: And also because and it's not all protein, like there's

588
00:26:51,840 --> 00:26:54,359
Speaker 1: sixteen point six grams of protein and one hundred grams,

589
00:26:54,359 --> 00:26:56,600
Speaker 1: which is fine, but it's not all coming from the chicken.

590
00:26:56,600 --> 00:26:59,560
Speaker 1: They're adding soy protein in there as well to boost

591
00:26:59,760 --> 00:27:02,520
Speaker 1: the protein overall. So if it was just pure chicken,

592
00:27:02,600 --> 00:27:05,879
Speaker 1: it's not they're adding soy protein in. I think with

593
00:27:06,400 --> 00:27:09,200
Speaker 1: the crumbing of that, like, what is the crumbing even?

594
00:27:09,520 --> 00:27:11,119
Speaker 1: Is it crumbed in flour?

595
00:27:11,240 --> 00:27:11,640
Speaker 2: Sorry?

596
00:27:11,840 --> 00:27:14,600
Speaker 4: Yeah, so I agree, it's not clear on the list.

597
00:27:14,840 --> 00:27:17,320
Speaker 1: No, And I think the fat because there's a little

598
00:27:17,320 --> 00:27:19,680
Speaker 1: bit of vegetable oil which is obviously used in the crumbing,

599
00:27:19,680 --> 00:27:22,440
Speaker 1: but that wouldn't explain fifteen point four grams of fat

600
00:27:22,480 --> 00:27:24,960
Speaker 1: per one hundred grands. It's got to be that they're

601
00:27:25,040 --> 00:27:27,159
Speaker 1: using all of the offcuts of chicken. And when I

602
00:27:27,160 --> 00:27:29,960
Speaker 1: look at the photo that is processed chicken, I don't

603
00:27:29,960 --> 00:27:31,919
Speaker 1: care which way you look at it, that does not

604
00:27:31,960 --> 00:27:35,159
Speaker 1: look like chicken brust. That is absolutely processed chicken. So

605
00:27:35,680 --> 00:27:39,960
Speaker 1: is it better than having salami or bacon potentially, but

606
00:27:40,119 --> 00:27:42,119
Speaker 1: it's also not something I would ever write into a

607
00:27:42,160 --> 00:27:44,240
Speaker 1: meal plan for my client if they were on the run.

608
00:27:44,280 --> 00:27:47,800
Speaker 1: If they're like, look, my choices are macas or going

609
00:27:47,840 --> 00:27:50,040
Speaker 1: to coals and grabbing one of these with a salad bag,

610
00:27:50,080 --> 00:27:52,679
Speaker 1: I'd be like, cool, great choice, eat that today, But

611
00:27:52,760 --> 00:27:55,400
Speaker 1: I certainly wouldn't be recommending it on a regular occasion

612
00:27:55,440 --> 00:27:57,240
Speaker 1: for my clients. It is good and free as well,

613
00:27:57,520 --> 00:28:00,600
Speaker 1: which is interesting because it's got maize flour, maize flour

614
00:28:00,640 --> 00:28:03,520
Speaker 1: and rice flour in it, so it's an okay option

615
00:28:03,600 --> 00:28:05,520
Speaker 1: for our gluten free clients as well. But it's like

616
00:28:05,560 --> 00:28:09,560
Speaker 1: a quick and easy, occasional choice where you really stuck anythin.

617
00:28:09,640 --> 00:28:11,359
Speaker 1: I've just got to grab this, whack it into a

618
00:28:11,400 --> 00:28:13,760
Speaker 1: wrap or put it into a salad bag, and it

619
00:28:13,800 --> 00:28:16,040
Speaker 1: may work for the day, but it's certainly not something

620
00:28:16,080 --> 00:28:18,080
Speaker 1: that we want to see in our kids' lunchboxes every

621
00:28:18,119 --> 00:28:20,359
Speaker 1: single day, because I agree this is a this is

622
00:28:20,400 --> 00:28:21,400
Speaker 1: an ultra processed food.

623
00:28:21,440 --> 00:28:21,600
Speaker 2: To me.

624
00:28:21,680 --> 00:28:25,440
Speaker 1: They've manufactured it to be a higher protein content on purpose,

625
00:28:25,520 --> 00:28:28,000
Speaker 1: and it is still higher fat, which I think they're

626
00:28:28,040 --> 00:28:29,720
Speaker 1: just using random offcuts of chicken.

627
00:28:29,960 --> 00:28:31,639
Speaker 4: Well, it's masquerading. We're not sure.

628
00:28:31,680 --> 00:28:34,719
Speaker 3: We don't know because there's no transparency over the percentage chicken,

629
00:28:35,240 --> 00:28:37,800
Speaker 3: and absolutely maybe that's a way of masking it. And

630
00:28:37,840 --> 00:28:41,120
Speaker 3: what we're encouraging food producers is to be transparent and

631
00:28:41,200 --> 00:28:43,600
Speaker 3: make some decent products. So, because I sort of just

632
00:28:43,640 --> 00:28:45,960
Speaker 3: picked it up quickly and thought, oh, that's kind of interesting,

633
00:28:46,000 --> 00:28:48,320
Speaker 3: and I was like, oh, I don't know where that sits.

634
00:28:48,880 --> 00:28:50,280
Speaker 3: I think we'll keep an eye out and see if

635
00:28:50,320 --> 00:28:53,160
Speaker 3: there are some better ones that emerge that we could say, yes,

636
00:28:53,240 --> 00:28:55,000
Speaker 3: this is a source of lead chicken that you could

637
00:28:55,000 --> 00:28:57,080
Speaker 3: add to a sandwich that's better than ham or turkey.

638
00:28:57,480 --> 00:28:59,800
Speaker 3: I'm yet to see one, and I'm disappointed in the

639
00:29:00,040 --> 00:29:02,720
Speaker 3: quality that's currently there. I think that the food companies

640
00:29:02,720 --> 00:29:05,479
Speaker 3: can do a lot better with these products, you know,

641
00:29:05,800 --> 00:29:09,080
Speaker 3: if you have time or even like, I'd prefer some

642
00:29:09,160 --> 00:29:12,440
Speaker 3: of them. We've covered them previously in other episodes. Some

643
00:29:12,480 --> 00:29:15,360
Speaker 3: of the pre crumbed options in supermarket like Wells have

644
00:29:15,440 --> 00:29:19,200
Speaker 3: got one that's like ninety something percent chicken. There's certainly

645
00:29:19,280 --> 00:29:21,520
Speaker 3: better options out there if you don't have capacity to

646
00:29:21,560 --> 00:29:24,560
Speaker 3: crumb your own. But yeah, I sort of I'd give

647
00:29:24,600 --> 00:29:26,640
Speaker 3: it like a five out of ten like, it's not

648
00:29:26,720 --> 00:29:29,080
Speaker 3: something i'd prescribe all. I wouldn't buy it and use

649
00:29:29,080 --> 00:29:32,760
Speaker 3: it myself basically because I find that crumbing. And when

650
00:29:32,800 --> 00:29:34,920
Speaker 3: you say about the chicken being odd, or I wouldn't

651
00:29:34,920 --> 00:29:36,880
Speaker 3: buy the pook because it's got a MSG or similar

652
00:29:36,960 --> 00:29:40,120
Speaker 3: like a flavor enhants are added. So yeah, we'll just

653
00:29:40,160 --> 00:29:41,840
Speaker 3: watch this space because I think we will start to

654
00:29:41,840 --> 00:29:44,440
Speaker 3: see better ones, and certainly Leanne and I will share

655
00:29:44,440 --> 00:29:45,920
Speaker 3: with you if we do find when we're happy with.

656
00:29:46,320 --> 00:29:47,800
Speaker 3: But I just quickly looked at it and going, oh,

657
00:29:47,840 --> 00:29:49,680
Speaker 3: they're and new And as I said, doesn't surprise me

658
00:29:49,720 --> 00:29:52,480
Speaker 3: that the process meat companies are moving into different ranges

659
00:29:52,880 --> 00:29:54,920
Speaker 3: because the writing's on the wall about when they're actually

660
00:29:54,920 --> 00:29:57,760
Speaker 3: going to have to take nitrates out of process meat

661
00:29:57,800 --> 00:29:59,680
Speaker 3: in general. That's coming, I would say, in the next

662
00:29:59,720 --> 00:30:02,360
Speaker 3: ten years. So yeah, I think it's just watched this space.

663
00:30:02,360 --> 00:30:04,240
Speaker 3: But I thought it was an interesting discussion point because

664
00:30:04,280 --> 00:30:06,000
Speaker 3: you probably have noticed them, and there's more and more

665
00:30:06,040 --> 00:30:07,560
Speaker 3: of them coming out. So we'll try and find a

666
00:30:07,560 --> 00:30:09,160
Speaker 3: good one maybe to talk about next week.

667
00:30:09,680 --> 00:30:12,040
Speaker 1: And then our listener question for the week is I

668
00:30:12,200 --> 00:30:14,880
Speaker 1: weigh myself regularly, but my weights can vary by as

669
00:30:14,960 --> 00:30:16,440
Speaker 1: much as one to two quilas a day.

670
00:30:16,600 --> 00:30:17,080
Speaker 2: Why is that?

671
00:30:17,400 --> 00:30:19,320
Speaker 1: So that's a really great question. And I have a

672
00:30:19,360 --> 00:30:21,680
Speaker 1: lot of clients who get very worried when the.

673
00:30:21,600 --> 00:30:22,240
Speaker 2: Scales go up.

674
00:30:22,240 --> 00:30:24,600
Speaker 1: They say, look, I lost aquilo the first week, seven

675
00:30:24,680 --> 00:30:26,280
Speaker 1: hundred grams the next week, and now it's gone up

676
00:30:26,280 --> 00:30:28,080
Speaker 1: two hundred grams. When I've been on track, I've been

677
00:30:28,080 --> 00:30:29,000
Speaker 1: doing all the right things.

678
00:30:29,040 --> 00:30:29,640
Speaker 2: Why is this?

679
00:30:30,040 --> 00:30:32,360
Speaker 1: And that's why it's so important not to let your

680
00:30:32,440 --> 00:30:35,640
Speaker 1: emotions dictate the number on the scale. I always said

681
00:30:35,640 --> 00:30:37,520
Speaker 1: in my clients the scale is a metal box. Don't

682
00:30:37,520 --> 00:30:40,240
Speaker 1: give it any emotion. It's just a number. Think about

683
00:30:40,240 --> 00:30:42,160
Speaker 1: it like an accountant would like, How am I going

684
00:30:42,200 --> 00:30:43,840
Speaker 1: to use this number to interpret it?

685
00:30:44,080 --> 00:30:45,200
Speaker 2: What is actually happening.

686
00:30:45,240 --> 00:30:47,360
Speaker 1: So there's many things that can cause the scale to

687
00:30:47,400 --> 00:30:50,600
Speaker 1: go up, but it doesn't necessarily mean it's an increase

688
00:30:50,640 --> 00:30:51,640
Speaker 1: in fat mass.

689
00:30:51,880 --> 00:30:53,680
Speaker 2: A lot of times. I mean, sure, if you've been

690
00:30:53,680 --> 00:30:54,640
Speaker 2: off track, you've been.

691
00:30:54,600 --> 00:30:56,640
Speaker 1: Drinking a ton, you've been eating a ton, you haven't

692
00:30:56,640 --> 00:30:59,360
Speaker 1: been exercising, Yeah, your weight's probably caught up, right. But

693
00:30:59,400 --> 00:31:01,160
Speaker 1: if you've been on track, you've been doing all the

694
00:31:01,240 --> 00:31:03,080
Speaker 1: right things, and you jump on the scales and they

695
00:31:03,120 --> 00:31:05,640
Speaker 1: go up it's very likely what I call a bit

696
00:31:05,680 --> 00:31:08,360
Speaker 1: of a fluid bump. So there's a couple of reasons

697
00:31:08,400 --> 00:31:10,960
Speaker 1: for this. The biggest one is females is due to

698
00:31:11,120 --> 00:31:14,920
Speaker 1: our periods and our ovulation. So throughout your menstrual cycle,

699
00:31:14,920 --> 00:31:18,040
Speaker 1: which for the average in inverted commas female is around

700
00:31:18,040 --> 00:31:21,680
Speaker 1: twenty eight days, your hormone levels will fluctuate quite dramatically

701
00:31:21,760 --> 00:31:25,280
Speaker 1: across the month. So hormones can affect fluid retention, so

702
00:31:25,400 --> 00:31:28,760
Speaker 1: you may feel more bloated and puffy and heavy during

703
00:31:28,800 --> 00:31:31,760
Speaker 1: certain phases of your menstrual cycle. For a lot of women,

704
00:31:31,960 --> 00:31:34,320
Speaker 1: it's around that ovulation time for a day or two,

705
00:31:34,480 --> 00:31:36,600
Speaker 1: and that it's a couple of days pre period and

706
00:31:36,640 --> 00:31:39,240
Speaker 1: then about day one of your cycle for most women. Now,

707
00:31:39,280 --> 00:31:41,960
Speaker 1: if you're entering through those per those menopause, all those

708
00:31:42,000 --> 00:31:45,000
Speaker 1: postmenopause or years, you also might see some fluid and

709
00:31:45,040 --> 00:31:47,880
Speaker 1: hormonal shifts as well. The other big thing that can

710
00:31:47,960 --> 00:31:51,600
Speaker 1: influence the scale is alcohol. Generally, alcohol causes your body

711
00:31:51,600 --> 00:31:53,720
Speaker 1: to retain a little bit of fluid. It does tend

712
00:31:53,760 --> 00:31:56,959
Speaker 1: to dehydrate you in the first instance, but then it

713
00:31:57,000 --> 00:31:59,040
Speaker 1: also can make that body kind of retain a bit

714
00:31:59,080 --> 00:32:01,760
Speaker 1: more fluid. Also, given that a lot of people drink

715
00:32:01,800 --> 00:32:03,760
Speaker 1: alcohol with a lot of salty foods.

716
00:32:03,800 --> 00:32:04,800
Speaker 2: They might be eating.

717
00:32:04,720 --> 00:32:07,760
Speaker 1: Chips and cheese and you know a sneaky two am kebab.

718
00:32:08,000 --> 00:32:10,160
Speaker 1: Nobody tends to drink a lot of alcohol and sit

719
00:32:10,240 --> 00:32:13,000
Speaker 1: down to a really clean chicken salad. So generally alcohol

720
00:32:13,080 --> 00:32:15,720
Speaker 1: goes hand in hand with higher salt foods, and you're

721
00:32:15,760 --> 00:32:19,040
Speaker 1: having foods that are higher in salt. Salt essentially acts

722
00:32:19,080 --> 00:32:21,440
Speaker 1: like a sponge in the body. It retains the water

723
00:32:21,520 --> 00:32:23,360
Speaker 1: in their bodies. If you're having a lot of salt,

724
00:32:23,600 --> 00:32:25,840
Speaker 1: so you go out for a really nice Chinese meal,

725
00:32:26,160 --> 00:32:28,320
Speaker 1: there's a lot of salt in that meal, and so

726
00:32:28,400 --> 00:32:30,880
Speaker 1: the body will be retaining fluid. If you jump on

727
00:32:30,920 --> 00:32:33,840
Speaker 1: the scales the next day, and the last one is carbohydrate.

728
00:32:33,920 --> 00:32:37,200
Speaker 1: So for every gram of carbohydrate you eat, this is

729
00:32:37,200 --> 00:32:39,560
Speaker 1: the science behind it, your body will naturally store two

730
00:32:39,560 --> 00:32:41,840
Speaker 1: to three grams of water with that. So if you

731
00:32:41,880 --> 00:32:44,600
Speaker 1: have a higher carbohydrate diet, even if it's in line

732
00:32:44,640 --> 00:32:47,960
Speaker 1: with the calorie deficit, the carbohydrates will allow you to

733
00:32:48,000 --> 00:32:50,720
Speaker 1: weigh heavier on the scale. That's why when most people

734
00:32:50,800 --> 00:32:54,720
Speaker 1: undertake a really low carboochido diet that first week, it's

735
00:32:54,880 --> 00:32:57,520
Speaker 1: very common to see people lose between two to five

736
00:32:57,640 --> 00:33:00,600
Speaker 1: kilos on the scale. Most of that is fluid weight.

737
00:33:00,640 --> 00:33:03,959
Speaker 1: You're essentially peeing out the carbs that are stored in

738
00:33:04,000 --> 00:33:06,840
Speaker 1: your muscles and your liver because you're not eating any carbs,

739
00:33:06,880 --> 00:33:09,160
Speaker 1: and your body's getting rid of the glucose stores that

740
00:33:09,200 --> 00:33:11,200
Speaker 1: it's stored in your body, which is a lot of

741
00:33:11,200 --> 00:33:13,320
Speaker 1: the water as well. So there can be a lot

742
00:33:13,360 --> 00:33:16,000
Speaker 1: of fluid shifts. And that's why I encourage my clients

743
00:33:16,000 --> 00:33:18,280
Speaker 1: to weigh themselves if the goal is fauloss and they

744
00:33:18,280 --> 00:33:21,160
Speaker 1: don't mind weighing themselves about twice a week, because what

745
00:33:21,240 --> 00:33:23,040
Speaker 1: we look for is the trend in the week. If

746
00:33:23,120 --> 00:33:25,240
Speaker 1: one number is up and the one numbers down, will

747
00:33:25,240 --> 00:33:27,080
Speaker 1: take the lower weight, and this is if they've been

748
00:33:27,120 --> 00:33:29,600
Speaker 1: on track. If they've been totally off track, which doesn't

749
00:33:29,600 --> 00:33:31,880
Speaker 1: happen regularly when you're working with the dietitian because you've

750
00:33:31,880 --> 00:33:35,320
Speaker 1: got that great accountability, right, we disregard that number. If

751
00:33:35,320 --> 00:33:37,320
Speaker 1: you know you've been on track, the scale is probably up,

752
00:33:37,360 --> 00:33:39,160
Speaker 1: you've probably gained a little bit. But if you know

753
00:33:39,200 --> 00:33:41,320
Speaker 1: you've been on track and the number goes up, often

754
00:33:41,360 --> 00:33:43,440
Speaker 1: I'll say to my clients, right, well, what's happening is

755
00:33:43,480 --> 00:33:45,760
Speaker 1: at that time of month, are you opulating? Have you

756
00:33:45,800 --> 00:33:47,760
Speaker 1: had a bigger carve meal or a salty meal the

757
00:33:47,840 --> 00:33:50,239
Speaker 1: night before, did you weigh yourself at two pm when

758
00:33:50,280 --> 00:33:51,840
Speaker 1: you should have done it first thing in the morning,

759
00:33:52,280 --> 00:33:54,600
Speaker 1: you dehydrated, or have you not been to the bathroom

760
00:33:54,640 --> 00:33:56,840
Speaker 1: in a couple of days. That's another thing where if

761
00:33:56,840 --> 00:33:59,840
Speaker 1: you're sluggish and your bowels aren't moving regularly, that can

762
00:33:59,840 --> 00:34:02,160
Speaker 1: all also retain a little bit on the scale as well.

763
00:34:02,200 --> 00:34:04,680
Speaker 1: I know sometimes clients have say, oh, I weighed myself

764
00:34:04,720 --> 00:34:05,959
Speaker 1: and then I went and I did a number two,

765
00:34:06,000 --> 00:34:07,520
Speaker 1: and I jump back on the scales and I lost

766
00:34:07,520 --> 00:34:10,920
Speaker 1: a whole kilo, So that in itself can also susi's

767
00:34:10,920 --> 00:34:13,960
Speaker 1: pulling a horrified face at me. That can also cause

768
00:34:14,200 --> 00:34:16,080
Speaker 1: a drop in the scale as well, if you go

769
00:34:16,120 --> 00:34:18,239
Speaker 1: to the bathroom and you do a number two. So

770
00:34:18,360 --> 00:34:21,520
Speaker 1: they're probably all of the reasons why this scale weight

771
00:34:21,680 --> 00:34:24,319
Speaker 1: might vary, But it's just really important to keep in

772
00:34:24,320 --> 00:34:27,359
Speaker 1: mind that just because the scale goes up doesn't necessarily

773
00:34:27,400 --> 00:34:30,120
Speaker 1: mean you're off track or it's a fat gain. Often

774
00:34:30,120 --> 00:34:31,920
Speaker 1: it's just a little bit of a fluid bump, and

775
00:34:31,960 --> 00:34:34,120
Speaker 1: what you'll see is that will naturally come back down

776
00:34:34,160 --> 00:34:36,160
Speaker 1: in a couple of days. Not that I'm encouraging you

777
00:34:36,239 --> 00:34:39,120
Speaker 1: to weigh yourself daily, but it is a nice little experiment.

778
00:34:39,200 --> 00:34:41,080
Speaker 1: Sometimes I get my clients to do a three day

779
00:34:41,120 --> 00:34:43,919
Speaker 1: weight check, you know, way way way for three days

780
00:34:43,920 --> 00:34:46,279
Speaker 1: in a row, just to see that naturally come back

781
00:34:46,280 --> 00:34:48,600
Speaker 1: down again. So it just confirms to them that, oh,

782
00:34:48,600 --> 00:34:50,840
Speaker 1: it was a fluid bump, I am on track, and

783
00:34:50,880 --> 00:34:53,480
Speaker 1: the motivations there to kind of continue on with the plan.

784
00:34:53,840 --> 00:34:54,600
Speaker 2: What do you think about this?

785
00:34:55,320 --> 00:34:57,879
Speaker 3: Yeah, I usually say no more than twice a week

786
00:34:57,960 --> 00:35:00,400
Speaker 3: weight so I always say Tuesday Friday, after the weekend,

787
00:35:00,440 --> 00:35:03,200
Speaker 3: before the weekend, inevitably because of the alcohol and salt

788
00:35:03,680 --> 00:35:06,320
Speaker 3: issue that pops up when we eat out. And I

789
00:35:06,440 --> 00:35:08,360
Speaker 3: always get my clients in their measurements as well. And

790
00:35:08,400 --> 00:35:10,320
Speaker 3: I certainly have some clients who don't like the scales

791
00:35:10,320 --> 00:35:11,920
Speaker 3: at all, and I have no issue with that as

792
00:35:11,920 --> 00:35:14,239
Speaker 3: long as they're doing you know, some body measurements.

793
00:35:14,800 --> 00:35:16,680
Speaker 4: But I certainly have clients.

794
00:35:16,280 --> 00:35:19,640
Speaker 3: Who weigh a free day regardless, and yeah, they find

795
00:35:19,680 --> 00:35:22,799
Speaker 3: it interesting to watch that trajectory, particularly if you have

796
00:35:22,920 --> 00:35:24,720
Speaker 3: lost quite a lot of weight, So say you're upwards

797
00:35:24,719 --> 00:35:27,200
Speaker 3: of ten kilos, you'll find that you might have a

798
00:35:27,239 --> 00:35:28,799
Speaker 3: period where the weight doesn't move a lot, and then

799
00:35:28,840 --> 00:35:30,680
Speaker 3: all of a sudden, it moves like two kilos. And

800
00:35:30,719 --> 00:35:33,080
Speaker 3: I always say, if you've had fat stored for a

801
00:35:33,080 --> 00:35:35,720
Speaker 3: long time, so say you've carried weight for many years,

802
00:35:36,120 --> 00:35:37,600
Speaker 3: the body just doesn't get rid of it. You have

803
00:35:37,600 --> 00:35:40,080
Speaker 3: to mobilize it to burn. And that's sometimes why you

804
00:35:40,160 --> 00:35:42,040
Speaker 3: might not be seeing any change on the scales, even

805
00:35:42,080 --> 00:35:44,239
Speaker 3: though your numbers are good, and you might even be

806
00:35:44,320 --> 00:35:46,399
Speaker 3: losing size, and then all of a sudden, you'll see

807
00:35:46,400 --> 00:35:48,839
Speaker 3: a drop in in body weight, because yeah, it takes

808
00:35:48,880 --> 00:35:51,080
Speaker 3: a lot of energy to metabolize fat. The body doesn't

809
00:35:51,160 --> 00:35:53,800
Speaker 3: like to lose weight. It's quite a big metabolic process.

810
00:35:54,160 --> 00:35:55,880
Speaker 3: And I also find that if clients have gone and

811
00:35:55,960 --> 00:35:58,319
Speaker 3: done a big session at the gym, they'll always be

812
00:35:58,360 --> 00:36:00,560
Speaker 3: heavier the next day because remember, if you've done a

813
00:36:00,560 --> 00:36:03,000
Speaker 3: big workout, so I'm talking like intense, like a big

814
00:36:03,120 --> 00:36:06,360
Speaker 3: run or a spin class or a CrossFit, your muscles

815
00:36:06,480 --> 00:36:09,319
Speaker 3: attract a lot of fluid in recovery, so there's kind

816
00:36:09,320 --> 00:36:12,600
Speaker 3: of swollen, so you'll be heavier always after a weights workout.

817
00:36:12,640 --> 00:36:14,239
Speaker 3: So if you've done a massive workout and the next

818
00:36:14,320 --> 00:36:16,719
Speaker 3: day you're like a kilo heavier. Don't stress, it'll just

819
00:36:16,800 --> 00:36:19,960
Speaker 3: be like a fluid inflammation issue. So that kind of

820
00:36:20,040 --> 00:36:22,279
Speaker 3: thing affects it as well. So I think, yeah, just

821
00:36:22,320 --> 00:36:24,360
Speaker 3: don't be too attached to as long as the general

822
00:36:24,400 --> 00:36:27,520
Speaker 3: trajectory is down over the course of a month and

823
00:36:28,160 --> 00:36:31,360
Speaker 3: the body size is changing, you want sort of several

824
00:36:31,360 --> 00:36:33,520
Speaker 3: different measures, because yeah, you can have I've got quite

825
00:36:33,520 --> 00:36:35,520
Speaker 3: a few South African clients and they'll eat some biltong

826
00:36:36,160 --> 00:36:37,920
Speaker 3: which is so packed for a sodium and put on

827
00:36:37,920 --> 00:36:39,759
Speaker 3: two or three kilos. So yeah, the food can have

828
00:36:39,800 --> 00:36:43,400
Speaker 3: a profound effect, particularly eating out. Just think on celebrity

829
00:36:43,400 --> 00:36:47,240
Speaker 3: cooking shows how much salt they use. Like I always

830
00:36:47,280 --> 00:36:49,160
Speaker 3: laugh people say to me, oh, how much salt. Well,

831
00:36:49,160 --> 00:36:51,280
Speaker 3: that's got a lot of salt. You're adding salt. I'm thinking,

832
00:36:51,320 --> 00:36:54,040
Speaker 3: do you know how much salt chefs add in a restaurant.

833
00:36:54,320 --> 00:36:56,680
Speaker 3: They literally get a spoon and spoon it in like

834
00:36:56,719 --> 00:36:59,359
Speaker 3: it's not a sprinkle, like it is bucket loads. Like

835
00:36:59,400 --> 00:37:01,520
Speaker 3: I reckon that meal you eat out at a restaurant,

836
00:37:01,520 --> 00:37:04,400
Speaker 3: it's got two thousand and three thousand milligrams of sodium, easy,

837
00:37:04,760 --> 00:37:07,000
Speaker 3: just from the seasonings that they use. So you've got

838
00:37:07,000 --> 00:37:09,120
Speaker 3: to be really mindful that if you eat out frequently,

839
00:37:09,160 --> 00:37:11,280
Speaker 3: you're going to get a false response on the scales

840
00:37:11,719 --> 00:37:13,680
Speaker 3: just because of the massive load of salt in that

841
00:37:13,760 --> 00:37:14,320
Speaker 3: kind of food.

842
00:37:14,760 --> 00:37:16,319
Speaker 1: Yeah, and I think it was a really important point

843
00:37:16,360 --> 00:37:19,120
Speaker 1: you said, look at the trend over time, not one

844
00:37:19,200 --> 00:37:21,520
Speaker 1: weight in isolation. Don't ever freak out at the scale

845
00:37:21,600 --> 00:37:23,839
Speaker 1: goes up. Actually, look at the trend. What's it doing

846
00:37:23,880 --> 00:37:26,200
Speaker 1: across the week, what's it doing across the month, And

847
00:37:26,200 --> 00:37:28,879
Speaker 1: that'll give you a far better indication of where you're

848
00:37:28,920 --> 00:37:31,480
Speaker 1: heading versus just one number in time.

849
00:37:32,480 --> 00:37:33,160
Speaker 2: All right, Well, that.

850
00:37:33,080 --> 00:37:35,120
Speaker 1: Brings us to the end of the nutrition couch for

851
00:37:35,120 --> 00:37:37,480
Speaker 1: another week. If your diet needs a little bit more

852
00:37:37,520 --> 00:37:40,359
Speaker 1: protein after our protein discussion today, or if you find

853
00:37:40,400 --> 00:37:42,840
Speaker 1: yourself needing a little bit of a hot chocolate to

854
00:37:42,960 --> 00:37:45,200
Speaker 1: rest and relax you, or one to support.

855
00:37:44,840 --> 00:37:46,320
Speaker 2: Beauty and Collagen stores.

856
00:37:46,560 --> 00:37:49,239
Speaker 1: Our new range of designed by Dieticians protein and hot

857
00:37:49,280 --> 00:37:52,960
Speaker 1: chocolates are online at designed Bydietitians dot com.

858
00:37:53,040 --> 00:37:55,719
Speaker 2: And we thank you for your continued support with our

859
00:37:55,960 --> 00:37:56,480
Speaker 2: new products.

860
00:37:56,520 --> 00:37:58,200
Speaker 1: We're very proud of them and we will get you

861
00:37:58,200 --> 00:38:00,160
Speaker 1: guys in the very next episode.

862
00:38:00,320 --> 00:38:00,960
Speaker 4: Have a great week,