1
00:00:00,680 --> 00:00:03,280
Speaker 1: Have you tried one of the newest weight loss medications

2
00:00:03,400 --> 00:00:05,920
Speaker 1: or have you ever thought about it? Indeed, the range

3
00:00:05,960 --> 00:00:09,320
Speaker 1: of semi glue tight drugs like Ozenpick have revolutionized the

4
00:00:09,320 --> 00:00:12,200
Speaker 1: weight loss industry. But what if we told you there

5
00:00:12,280 --> 00:00:16,760
Speaker 1: was a sneaky little diet that does exactly the same thing. Well, today,

6
00:00:16,760 --> 00:00:19,599
Speaker 1: on the Nutrition Couch, we have some new exciting research

7
00:00:19,680 --> 00:00:22,200
Speaker 1: to talk to you about where you can achieve similar

8
00:00:22,200 --> 00:00:26,480
Speaker 1: weight loss results as taking some of the big key medications. Hi,

9
00:00:26,560 --> 00:00:29,640
Speaker 1: I'm leam Wood and I'm Cizy Burrow, and together we

10
00:00:29,680 --> 00:00:32,680
Speaker 1: bring you the Nutrition Couch, the weekly podcast that keeps

11
00:00:32,720 --> 00:00:34,680
Speaker 1: you up to date on everything that you need to

12
00:00:34,720 --> 00:00:37,360
Speaker 1: know in the world of nutrition, as well as some

13
00:00:37,479 --> 00:00:38,440
Speaker 1: new diet research.

14
00:00:38,640 --> 00:00:41,200
Speaker 2: We chat when is it okay to skip a meal?

15
00:00:41,520 --> 00:00:44,000
Speaker 1: We also go through a new range of meat products

16
00:00:44,000 --> 00:00:46,720
Speaker 1: we found at the supermarket and our listener question is

17
00:00:46,760 --> 00:00:49,360
Speaker 1: all about body weight fluctuations.

18
00:00:49,720 --> 00:00:52,559
Speaker 2: So it kicks up today, Susie, there was a new study.

19
00:00:52,640 --> 00:00:55,240
Speaker 1: Now granted it was only a small study, but it

20
00:00:55,280 --> 00:00:56,960
Speaker 1: came out a couple of months ago, but it's some

21
00:00:57,000 --> 00:00:58,920
Speaker 1: really interesting things to talk about today.

22
00:00:59,000 --> 00:01:01,440
Speaker 2: So the study in all was only.

23
00:01:01,160 --> 00:01:04,759
Speaker 1: Twenty two people, including nine men and thirteen women aged

24
00:01:04,800 --> 00:01:07,360
Speaker 1: between thirty and sixty four, so they were adults in

25
00:01:07,400 --> 00:01:10,440
Speaker 1: the study. But the interesting thing about the study was

26
00:01:10,480 --> 00:01:14,440
Speaker 1: that it really focused on people taking semaglutide, so that's

27
00:01:14,480 --> 00:01:18,280
Speaker 1: the active ingredient in Ozenpic and Wagobi had lost about

28
00:01:18,360 --> 00:01:21,000
Speaker 1: on average eight percent of their body weight in the

29
00:01:21,080 --> 00:01:23,640
Speaker 1: first year, which is a great statistic and obviously the

30
00:01:23,720 --> 00:01:27,000
Speaker 1: reason why these weight loss medications are so popular. But

31
00:01:27,200 --> 00:01:29,720
Speaker 1: what they also found was that those same people also

32
00:01:29,800 --> 00:01:32,080
Speaker 1: lost a bit of muscle mass and suffered from some

33
00:01:32,160 --> 00:01:36,200
Speaker 1: intestinal complaints as well. So this new study, granted that

34
00:01:36,240 --> 00:01:39,480
Speaker 1: it's only small, was really interesting because it highlighted some

35
00:01:39,600 --> 00:01:43,400
Speaker 1: key areas of diet without the intervention from the weight

36
00:01:43,440 --> 00:01:46,399
Speaker 1: loss medications. So at the one year mark in this

37
00:01:46,560 --> 00:01:50,080
Speaker 1: new study, successful dietis which were forty one percent of

38
00:01:50,120 --> 00:01:53,480
Speaker 1: the participants had actually lost an average of twelve point

39
00:01:53,680 --> 00:01:56,400
Speaker 1: nine percent of their body weight compared to the eight

40
00:01:56,400 --> 00:01:59,360
Speaker 1: percent of the people taking the weight loss medications and

41
00:01:59,480 --> 00:02:02,840
Speaker 1: a month mark so half of that the participants who

42
00:02:03,000 --> 00:02:06,160
Speaker 1: ate more protein and fiber lost on average seven point

43
00:02:06,200 --> 00:02:09,560
Speaker 1: one kilos, but had minimal loss of muscle mass and

44
00:02:09,600 --> 00:02:12,320
Speaker 1: no tummy issues, so it's sort of that study that

45
00:02:12,400 --> 00:02:16,520
Speaker 1: shows you that diet and lifestyle can be even better

46
00:02:16,880 --> 00:02:19,960
Speaker 1: than weight loss medications for some people, and that as

47
00:02:20,000 --> 00:02:23,160
Speaker 1: dieticians is basically what we want to hear because we

48
00:02:23,240 --> 00:02:26,160
Speaker 1: know that when you're making lifestyle changes, you're eating better,

49
00:02:26,200 --> 00:02:28,760
Speaker 1: you're adding more fiber, and you're adding more protein in

50
00:02:29,040 --> 00:02:32,760
Speaker 1: you're making lifestyle changes overall, it's far more likely that

51
00:02:32,880 --> 00:02:36,320
Speaker 1: your results will actually last long term because we do

52
00:02:36,440 --> 00:02:39,320
Speaker 1: know so many people that have taken these weight loss medications,

53
00:02:39,560 --> 00:02:42,040
Speaker 1: and granted they're a great option for a lot of people,

54
00:02:42,480 --> 00:02:45,400
Speaker 1: but if you're not changing your knowledge and your habits

55
00:02:45,400 --> 00:02:48,760
Speaker 1: and your behaviors and your lifestyle along with the weight

56
00:02:48,800 --> 00:02:51,960
Speaker 1: loss that some of these medications provide, you're very likely

57
00:02:52,040 --> 00:02:55,080
Speaker 1: to not actually maintain that weight loss long term. So

58
00:02:55,400 --> 00:02:57,680
Speaker 1: it was a really interesting study that the base of

59
00:02:57,720 --> 00:03:00,720
Speaker 1: the study or the diet changes that the participate it's made.

60
00:03:00,840 --> 00:03:03,680
Speaker 1: We're eating more protein and fiber, because we do know

61
00:03:03,760 --> 00:03:06,440
Speaker 1: that that helps with society, it helps with metabolism, it

62
00:03:06,480 --> 00:03:07,600
Speaker 1: helps with muscle mass.

63
00:03:07,680 --> 00:03:09,720
Speaker 2: So it's an interesting study. It points us in.

64
00:03:09,680 --> 00:03:12,240
Speaker 1: The right direction to know that what we recommend as

65
00:03:12,280 --> 00:03:14,799
Speaker 1: dietitians for our clients is obviously the right things one

66
00:03:14,800 --> 00:03:17,400
Speaker 1: would hope, right, But it also sort of highlights the

67
00:03:17,400 --> 00:03:20,000
Speaker 1: fact that the fiber is really protective from a gut

68
00:03:20,000 --> 00:03:22,280
Speaker 1: health benefit as well, and adding more fiber in your

69
00:03:22,320 --> 00:03:25,560
Speaker 1: diet doesn't seem to give anybody extra intestinal sort of

70
00:03:25,600 --> 00:03:28,880
Speaker 1: complaints either. So I just thought a really really interesting study.

71
00:03:29,120 --> 00:03:31,000
Speaker 1: What is your take on this overall?

72
00:03:31,720 --> 00:03:35,800
Speaker 3: I thought straight away, the headlines are going around quite

73
00:03:35,880 --> 00:03:39,000
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 --> 00:03:44,680
Speaker 3: mix that you consume before a meal to emulate the

76
00:03:44,720 --> 00:03:48,520
Speaker 3: effects of ozen peak, which does slow down gut trans

77
00:03:48,560 --> 00:03:51,520
Speaker 3: at time, so the food is slightly sort of delayed

78
00:03:51,600 --> 00:03:56,120
Speaker 3: emptying from the stomach, which will aid satiety. And I

79
00:03:56,120 --> 00:03:58,440
Speaker 3: think it's great that we're starting to compare the outcome

80
00:03:58,640 --> 00:04:03,200
Speaker 3: with these drugs because in my experience, just as many

81
00:04:03,200 --> 00:04:05,640
Speaker 3: people who take them with success have taken them short

82
00:04:05,720 --> 00:04:06,840
Speaker 3: term and not got success.

83
00:04:07,160 --> 00:04:08,080
Speaker 2: Because I still.

84
00:04:07,880 --> 00:04:12,000
Speaker 3: Don't think it is clearly communicated by the pharmaceutical companies

85
00:04:12,000 --> 00:04:15,960
Speaker 3: who make these medications and also the doctors prescribing them

86
00:04:16,160 --> 00:04:18,960
Speaker 3: that they are not to work in isolation. And I

87
00:04:18,960 --> 00:04:20,880
Speaker 3: still think there's a belief with the idea of weight

88
00:04:20,920 --> 00:04:22,640
Speaker 3: loss medication that you take it and you don't have

89
00:04:22,680 --> 00:04:26,720
Speaker 3: to do anything else. Basically, from my perspective, they are

90
00:04:26,839 --> 00:04:31,320
Speaker 3: drugs that aid natural metabolic processes. So for people who

91
00:04:31,400 --> 00:04:35,440
Speaker 3: have insatiable hunger or insulin regulation issues, they will certainly

92
00:04:35,480 --> 00:04:39,440
Speaker 3: help to increase insulin production and help regulate appetite. But

93
00:04:39,600 --> 00:04:42,919
Speaker 3: if you don't significantly cut your dietary intake in line

94
00:04:42,960 --> 00:04:46,200
Speaker 3: with those drugs, you will not lose weight, or if

95
00:04:46,320 --> 00:04:50,200
Speaker 3: the dose is bumped up very aggressively. So I'll routinely

96
00:04:50,240 --> 00:04:53,039
Speaker 3: see someone who's maybe seen a GP the GPS, yes,

97
00:04:53,080 --> 00:04:55,120
Speaker 3: you can have it, and they will very quickly go

98
00:04:55,240 --> 00:04:58,120
Speaker 3: from point five to one up to even one point

99
00:04:58,160 --> 00:05:02,200
Speaker 3: five milligrams. Now the people feel so sick and so nauseous,

100
00:05:02,240 --> 00:05:05,400
Speaker 3: they don't eat, and they lose loads of weight. But

101
00:05:05,480 --> 00:05:07,520
Speaker 3: then as soon as they stop taking the medication, they

102
00:05:07,560 --> 00:05:10,480
Speaker 3: haven't changed any of their underlying behavior and it all

103
00:05:10,520 --> 00:05:12,599
Speaker 3: goes back on again. So it's either a commitment to

104
00:05:12,600 --> 00:05:15,280
Speaker 3: be on them forever, which we don't know the long

105
00:05:15,360 --> 00:05:18,520
Speaker 3: term effects, to be honest, or an acceptance that they

106
00:05:18,560 --> 00:05:21,159
Speaker 3: work in conjunction with diet and exercise. And I just

107
00:05:21,200 --> 00:05:24,440
Speaker 3: don't think that that's clearly communicated. Now, what was of

108
00:05:24,520 --> 00:05:27,960
Speaker 3: interest to me in that study was that the key

109
00:05:28,000 --> 00:05:30,120
Speaker 3: principles that we will work on with all of our

110
00:05:30,160 --> 00:05:32,920
Speaker 3: clients for results, whether they're on a weight loss medication

111
00:05:33,040 --> 00:05:36,320
Speaker 3: or not, is to significantly increase their dietary fiber intake

112
00:05:36,680 --> 00:05:39,279
Speaker 3: and to significantly increase their protein intake. There's more and

113
00:05:39,320 --> 00:05:42,040
Speaker 3: more evidence mounting to show the benefits of maintaining high

114
00:05:42,080 --> 00:05:46,080
Speaker 3: fiber for digestive health obviously for full factor general health

115
00:05:46,080 --> 00:05:48,160
Speaker 3: and wellbeing. And then on top of that, a higher

116
00:05:48,200 --> 00:05:51,520
Speaker 3: protein diet naturally reduces carbohydrate intake, keeps you fuller for

117
00:05:51,600 --> 00:05:54,920
Speaker 3: longer after eating, helps to protect the metabolic changes from

118
00:05:54,960 --> 00:05:59,120
Speaker 3: perimenopause and menopause. So for me, that's just basic dietary

119
00:05:59,400 --> 00:06:02,359
Speaker 3: outcome what we would prescribe for anyone who wanted to

120
00:06:03,040 --> 00:06:05,880
Speaker 3: lose consistent amounts of weight over a long term period,

121
00:06:06,279 --> 00:06:08,520
Speaker 3: and then if you did that in conjunction with the

122
00:06:08,520 --> 00:06:12,400
Speaker 3: weight loss medication, you get outstanding results. Because eight percent

123
00:06:12,480 --> 00:06:14,919
Speaker 3: I think they reported on the weightless medications. If you

124
00:06:14,960 --> 00:06:17,120
Speaker 3: were taking a weight loss medication, I would be expecting

125
00:06:17,120 --> 00:06:19,760
Speaker 3: more than eight percent if you're obese. So I actually

126
00:06:19,800 --> 00:06:22,960
Speaker 3: thought that was a very moderate weight loss for those medications.

127
00:06:23,279 --> 00:06:25,440
Speaker 3: So to give you some sort of examples of weight

128
00:06:25,480 --> 00:06:28,280
Speaker 3: loss that Ley added, I will work with as dieticians.

129
00:06:28,279 --> 00:06:31,120
Speaker 3: We can't really do testimonials, but certainly we can sort

130
00:06:31,120 --> 00:06:35,000
Speaker 3: of give case experience on what our clients routinely achieve.

131
00:06:35,680 --> 00:06:37,640
Speaker 3: If I've got a client who wants to lose twenty

132
00:06:37,720 --> 00:06:41,680
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 --> 00:06:47,440
Speaker 3: kilo loss. So most of my clients. There's a few

135
00:06:47,480 --> 00:06:50,160
Speaker 3: who maybe not if they've got sort of insulin resistance

136
00:06:50,240 --> 00:06:52,800
Speaker 3: or if they're not very active, but my clients, most

137
00:06:52,800 --> 00:06:55,200
Speaker 3: of them would easily lose eight to ten kilos in

138
00:06:55,240 --> 00:06:55,920
Speaker 3: three to four months.

139
00:06:55,960 --> 00:06:56,760
Speaker 2: That's what I expect.

140
00:06:57,320 --> 00:06:59,440
Speaker 3: I then am aiming for twenty to thirty kilos over

141
00:06:59,440 --> 00:07:03,480
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
00:07:05,800 --> 00:07:08,240
Speaker 3: So if I had someone on oz and PEAK, I

144
00:07:08,240 --> 00:07:11,000
Speaker 3: would be expecting at least that which is upwards of

145
00:07:11,040 --> 00:07:13,760
Speaker 3: fifteen twenty percent of body weight. Because if you go

146
00:07:13,840 --> 00:07:16,960
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 --> 00:07:22,840
Speaker 3: and be aiming for twenty thirty forty kilos over a

149
00:07:22,840 --> 00:07:25,840
Speaker 3: twelve month period. For me to justify it, because I

150
00:07:25,880 --> 00:07:28,440
Speaker 3: can get ten kilos off someone even if they're instal

151
00:07:28,480 --> 00:07:31,240
Speaker 3: and resistant in a three four month period, if they're

152
00:07:31,240 --> 00:07:33,640
Speaker 3: doing their exercise and diet, and to me, that's the difference.

153
00:07:33,840 --> 00:07:36,200
Speaker 3: If people aren't getting those results on the weight loss medications,

154
00:07:36,240 --> 00:07:38,880
Speaker 3: I know they're not exercising and it's a short term

155
00:07:38,920 --> 00:07:42,160
Speaker 3: solution because they're not improving metabolic function and they're falsely

156
00:07:42,320 --> 00:07:45,560
Speaker 3: using the medication to give them a false weight loss result.

157
00:07:45,840 --> 00:07:47,360
Speaker 3: And you'll know people who are doing it. I could

158
00:07:47,440 --> 00:07:49,480
Speaker 3: name you ten clients of mine who have done that

159
00:07:50,200 --> 00:07:52,560
Speaker 3: or tried these medications and ended up back with me,

160
00:07:53,080 --> 00:07:55,720
Speaker 3: because ultimately they need to change their diet and habits

161
00:07:55,720 --> 00:07:57,680
Speaker 3: long term, and I say to them, I would like

162
00:07:57,720 --> 00:07:59,480
Speaker 3: to do it without the medication. I will only use

163
00:07:59,480 --> 00:08:02,160
Speaker 3: the medication if I absolutely have to. Because in the

164
00:08:02,160 --> 00:08:04,360
Speaker 3: old days, Lynn, when you were just a young student

165
00:08:04,400 --> 00:08:07,680
Speaker 3: at university, all we had was met forman for people.

166
00:08:07,400 --> 00:08:08,400
Speaker 2: With insulin issues.

167
00:08:08,800 --> 00:08:11,320
Speaker 3: So we with the endocrinologists would use met forman and

168
00:08:11,360 --> 00:08:13,040
Speaker 3: get exactly the same weight loss results.

169
00:08:13,040 --> 00:08:14,080
Speaker 2: As they do with those in peak.

170
00:08:14,120 --> 00:08:16,440
Speaker 3: It would just take a little bit longer to bring

171
00:08:16,480 --> 00:08:19,680
Speaker 3: down those insulin levels initially. But I often just use

172
00:08:19,760 --> 00:08:22,480
Speaker 3: met forma because it's got no side effects, it's inexpensive,

173
00:08:22,840 --> 00:08:25,880
Speaker 3: it's a great anti cancer agent, and you don't have

174
00:08:25,920 --> 00:08:27,880
Speaker 3: to pay all that money that you're paying for those others,

175
00:08:27,920 --> 00:08:30,880
Speaker 3: So I often get good results just from that without resorting.

176
00:08:31,240 --> 00:08:34,400
Speaker 3: I only resort to the Semaglue tie glps if I've

177
00:08:34,400 --> 00:08:37,680
Speaker 3: got a severely insulin resistant client or someone who has

178
00:08:37,760 --> 00:08:40,680
Speaker 3: literally already lost twenty kilos and is at a flat line.

179
00:08:41,080 --> 00:08:43,160
Speaker 3: But they're never my first go to because I can

180
00:08:43,200 --> 00:08:45,200
Speaker 3: do a lot with diet exercise as you can with

181
00:08:45,240 --> 00:08:48,360
Speaker 3: that right prescription. So I think that study just emulated

182
00:08:48,400 --> 00:08:50,360
Speaker 3: that an eight percent weight loss with a GLP is

183
00:08:50,400 --> 00:08:51,280
Speaker 3: 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
00:08:54,120 --> 00:08:56,160
Speaker 1: and exercise, and like you, you know, I tend to

187
00:08:56,160 --> 00:08:58,040
Speaker 1: get the same about eight to ten kilos three or

188
00:08:58,040 --> 00:08:58,839
Speaker 1: four months, which is.

189
00:08:58,760 --> 00:08:59,559
Speaker 2: A great result.

190
00:08:59,840 --> 00:09:02,960
Speaker 1: And a lot of my clients aren't actually really exercising initially,

191
00:09:03,000 --> 00:09:05,280
Speaker 1: particularly if they've got a large amount of weight to lose.

192
00:09:05,360 --> 00:09:07,400
Speaker 1: They have a client of might have thirty kilos. We

193
00:09:07,440 --> 00:09:09,520
Speaker 1: don't start them off with weight loss because they're carrying

194
00:09:09,520 --> 00:09:12,680
Speaker 1: around so much additional load. It's putting additional stress on

195
00:09:12,720 --> 00:09:14,839
Speaker 1: the back, the hips, and knees. They're in pain when

196
00:09:14,840 --> 00:09:17,400
Speaker 1: they exercise some of my clients. So we start with

197
00:09:17,400 --> 00:09:19,600
Speaker 1: the weight loss. If you can get ten twenty kilos off,

198
00:09:19,600 --> 00:09:21,560
Speaker 1: those bodies are going to move a lot better, and

199
00:09:21,600 --> 00:09:24,439
Speaker 1: then we'll you know, generally increase the exercise from there

200
00:09:24,480 --> 00:09:26,760
Speaker 1: as well. But I think the issue is with most

201
00:09:26,760 --> 00:09:30,120
Speaker 1: people who take these injectible weight loss medications, they want

202
00:09:30,120 --> 00:09:32,680
Speaker 1: the results quick, and they want them fast because it

203
00:09:32,800 --> 00:09:35,680
Speaker 1: is obviously so much harder to do the diet and

204
00:09:35,679 --> 00:09:38,120
Speaker 1: the exercise than it is to just self inject a

205
00:09:38,160 --> 00:09:40,880
Speaker 1: drug once a week. But the real interesting thing about

206
00:09:40,880 --> 00:09:43,640
Speaker 1: this study was that, as we both said, it's not

207
00:09:43,679 --> 00:09:45,600
Speaker 1: actually a huge amount of weight loss that you see

208
00:09:45,600 --> 00:09:47,920
Speaker 1: from these drugs after the first year. Then you also

209
00:09:47,960 --> 00:09:50,199
Speaker 1: get some gut health issues, like so many people feel

210
00:09:50,200 --> 00:09:53,319
Speaker 1: so sick and nauseous, they're bloated, they've got pain that

211
00:09:53,480 --> 00:09:55,000
Speaker 1: you know, they feel sick all the time. That's why

212
00:09:55,040 --> 00:09:57,280
Speaker 1: they're not eating, that's why they're losing weight. But to me,

213
00:09:57,360 --> 00:09:59,920
Speaker 1: the key difference was the loss of muscle mass, because

214
00:10:00,120 --> 00:10:02,200
Speaker 1: we know that with our clients we promote a higher

215
00:10:02,200 --> 00:10:04,920
Speaker 1: protein diet. And the interesting thing about the study was

216
00:10:05,160 --> 00:10:08,360
Speaker 1: they only increase the participants protein to eighty grams a day.

217
00:10:08,640 --> 00:10:10,760
Speaker 1: I would not even really say that was high protein

218
00:10:10,800 --> 00:10:13,199
Speaker 1: to me, that standard I would want all of my clients,

219
00:10:13,280 --> 00:10:15,320
Speaker 1: regardless of if they were trying to lose weight or not,

220
00:10:15,520 --> 00:10:17,360
Speaker 1: to be on it roughly about eighty grams a day

221
00:10:17,440 --> 00:10:20,720
Speaker 1: unless you're an absolutely tiny, tiny human like you're, you know,

222
00:10:20,760 --> 00:10:23,320
Speaker 1: five foot nothing or under. I really think most people

223
00:10:23,360 --> 00:10:25,400
Speaker 1: should be on eighty grams of protein. I would think

224
00:10:25,440 --> 00:10:27,760
Speaker 1: that a higher protein diet to me is upwards around

225
00:10:27,960 --> 00:10:30,120
Speaker 1: that kind of one hundred gram mark. Well for most people,

226
00:10:30,160 --> 00:10:33,559
Speaker 1: around that one point two grams per kilogram of body

227
00:10:33,600 --> 00:10:36,240
Speaker 1: weight per day is sort of a higher protein diet

228
00:10:36,280 --> 00:10:36,520
Speaker 1: to me.

229
00:10:36,720 --> 00:10:40,960
Speaker 2: So I found it interesting that they got such great results.

230
00:10:40,960 --> 00:10:43,760
Speaker 1: What I wouldn't even classify that as a higher protein diet.

231
00:10:43,800 --> 00:10:45,679
Speaker 1: But I think the kicker is when you put protein

232
00:10:45,720 --> 00:10:49,320
Speaker 1: and fiber together, because you really get those satiating effects

233
00:10:49,360 --> 00:10:51,600
Speaker 1: from it. And when you're on the weightless drugs, if

234
00:10:51,600 --> 00:10:54,080
Speaker 1: you're not really exercising, you're not eating well. You're just

235
00:10:54,440 --> 00:10:57,400
Speaker 1: occasionally snacking on stuff. Yes, you're going to lose body weight,

236
00:10:57,440 --> 00:10:59,280
Speaker 1: but some of that is body fat, but some of

237
00:10:59,320 --> 00:11:01,800
Speaker 1: that is also And we know what happens is that

238
00:11:01,880 --> 00:11:05,200
Speaker 1: over time your metabolism down regulate. So it might be

239
00:11:05,280 --> 00:11:07,720
Speaker 1: great that you lose ten kilos in six months taking

240
00:11:07,720 --> 00:11:10,120
Speaker 1: these drugs or in three months, but if you're losing

241
00:11:10,240 --> 00:11:12,920
Speaker 1: muscle mass as well longer term, that's going to come

242
00:11:12,960 --> 00:11:15,200
Speaker 1: back on again because A you haven't changed your diet

243
00:11:15,200 --> 00:11:19,640
Speaker 1: and your lifestyle, and b your metabolism has been negatively impacted,

244
00:11:19,880 --> 00:11:23,080
Speaker 1: which we do know that over time you will start

245
00:11:23,120 --> 00:11:25,120
Speaker 1: to get hungry, you will start to eat more, and

246
00:11:25,160 --> 00:11:27,400
Speaker 1: then that's where that yo, your dieting tends to happen.

247
00:11:27,400 --> 00:11:29,600
Speaker 1: Where you lose it, you regain it, you lose it,

248
00:11:29,640 --> 00:11:32,400
Speaker 1: you regain it because you haven't supported your muscle mass.

249
00:11:32,520 --> 00:11:35,880
Speaker 1: So you and I both pro changing diet and lifestyle

250
00:11:36,000 --> 00:11:39,280
Speaker 1: first and foremost as the foundation, and then bring some

251
00:11:39,320 --> 00:11:42,360
Speaker 1: of these weight loss medications in where needed for the

252
00:11:42,440 --> 00:11:44,480
Speaker 1: right client. And I think that it was really great

253
00:11:44,520 --> 00:11:46,559
Speaker 1: that this study showed exactly.

254
00:11:46,120 --> 00:11:49,760
Speaker 3: That, because the fire is coming from having more fresh

255
00:11:49,800 --> 00:11:52,440
Speaker 3: food through the day. Like if so many clients so

256
00:11:52,440 --> 00:11:55,440
Speaker 3: I will see initially will be having just their plain

257
00:11:55,520 --> 00:11:57,720
Speaker 3: toast in the morning. Even if it's protein toast, they'll

258
00:11:57,760 --> 00:11:59,720
Speaker 3: just be having the tuna crackers or the tuna rap

259
00:11:59,760 --> 00:12:02,520
Speaker 3: for lif un There's never the bulk there that completes

260
00:12:02,559 --> 00:12:04,640
Speaker 3: the meal. It's not a meal if there's not fresh food.

261
00:12:04,679 --> 00:12:07,800
Speaker 3: That's a really good lifestyle mantra. When I'm creating a

262
00:12:07,840 --> 00:12:09,640
Speaker 3: meal or even a snack for the kids, if there's

263
00:12:09,640 --> 00:12:11,400
Speaker 3: no fresh food, I don't count it as a meal.

264
00:12:11,440 --> 00:12:14,000
Speaker 3: You've always got to have the fresh food or the

265
00:12:14,040 --> 00:12:16,439
Speaker 3: cut up vegetables or the component of the meal. Or

266
00:12:16,520 --> 00:12:19,079
Speaker 3: to me, like you go to tie, you ordo pad tie,

267
00:12:19,280 --> 00:12:21,200
Speaker 3: there's not much protein. There's hardly any veggies.

268
00:12:21,200 --> 00:12:21,600
Speaker 2: You've got to.

269
00:12:21,559 --> 00:12:24,840
Speaker 3: Always complete the meals on the snacks that will automatically

270
00:12:24,920 --> 00:12:28,400
Speaker 3: improve your nutrition dramatically. But something you said then just

271
00:12:28,440 --> 00:12:30,960
Speaker 3: triggered me. I wanted to talk about this on another episode.

272
00:12:31,679 --> 00:12:35,280
Speaker 3: Injecting a drug is not doing the work. Talking to

273
00:12:35,320 --> 00:12:38,400
Speaker 3: your dietitian is not doing the work. Whenever I have

274
00:12:38,520 --> 00:12:41,120
Speaker 3: clients who might have had a little break, they always

275
00:12:41,160 --> 00:12:43,880
Speaker 3: want to have an appointment because they feel then they've

276
00:12:43,920 --> 00:12:46,800
Speaker 3: done something, because that's their action. They've done something and

277
00:12:46,840 --> 00:12:49,040
Speaker 3: seen me. But I want them to change the diet

278
00:12:49,120 --> 00:12:51,679
Speaker 3: first and send their diaries through because that's the work.

279
00:12:52,000 --> 00:12:53,680
Speaker 3: So you've got to make sure you're doing the work

280
00:12:53,720 --> 00:12:56,280
Speaker 3: at some point. And the work is going for a walk,

281
00:12:56,320 --> 00:12:59,840
Speaker 3: it's logging your calories, it's preparing your meals in advance.

282
00:13:00,160 --> 00:13:02,920
Speaker 3: Got to be doing the work if you expect results. Yeah,

283
00:13:02,920 --> 00:13:05,199
Speaker 3: and unfortunately it's just not as easy as injecting or

284
00:13:05,240 --> 00:13:08,840
Speaker 3: taking a pill. Ultimately, you have to be doing the work.

285
00:13:08,880 --> 00:13:10,840
Speaker 3: So that's always a good question to check in at.

286
00:13:11,679 --> 00:13:14,520
Speaker 3: So a topic we have sort of debated what we're

287
00:13:14,520 --> 00:13:16,559
Speaker 3: going to chat about today. There's always so many good

288
00:13:16,600 --> 00:13:18,439
Speaker 3: nutrition topics to talk about, but we also want to

289
00:13:18,440 --> 00:13:20,360
Speaker 3: make sure that we have lots of variety for you guys,

290
00:13:20,360 --> 00:13:22,520
Speaker 3: and we're just not always talking about weight loss. We

291
00:13:22,559 --> 00:13:25,040
Speaker 3: want to give you the latest research and nutrition. And

292
00:13:25,160 --> 00:13:28,280
Speaker 3: something that came across my desk this week was and

293
00:13:28,320 --> 00:13:30,680
Speaker 3: someone wanted me to write an article on skipping breakfast,

294
00:13:31,440 --> 00:13:33,400
Speaker 3: And I thought that lends itself to a little bit

295
00:13:33,440 --> 00:13:36,760
Speaker 3: of a discussion about when is it actually okay to

296
00:13:36,920 --> 00:13:42,400
Speaker 3: skip a meal? Because quite frequently when I'm reviewing my

297
00:13:42,440 --> 00:13:45,920
Speaker 3: client's food diaries and I'll sort of look, and I'll think, Wow,

298
00:13:45,960 --> 00:13:48,199
Speaker 3: you've been out to dinner and that was a really big,

299
00:13:48,320 --> 00:13:51,199
Speaker 3: sort of indulgent meal. And then I'll see that breakfast

300
00:13:51,320 --> 00:13:53,560
Speaker 3: was still consumed at say six am the next day,

301
00:13:54,160 --> 00:13:56,360
Speaker 3: and I sometimes just question my client and say, were

302
00:13:56,400 --> 00:13:59,679
Speaker 3: you hungry? And a frequent piece of feedback I'll have

303
00:13:59,679 --> 00:14:03,040
Speaker 3: from clients is, oh, I thought it was better to

304
00:14:03,120 --> 00:14:06,040
Speaker 3: eat because I don't want to lose my metabolism or

305
00:14:06,080 --> 00:14:08,240
Speaker 3: have a like. You know, there's a belief that if

306
00:14:08,280 --> 00:14:10,600
Speaker 3: you don't eat, your have a reduction in metabolism.

307
00:14:10,679 --> 00:14:13,840
Speaker 2: You should never skip a meal. You slow it down. Yeah, yes, you.

308
00:14:13,920 --> 00:14:17,040
Speaker 3: Slow metabolism by skipping a meal. And then I realize

309
00:14:17,080 --> 00:14:19,640
Speaker 3: that's a commonly held belief because we were certainly told

310
00:14:20,080 --> 00:14:24,440
Speaker 3: that for metabolism it's best to eat regularly, and skipping

311
00:14:24,480 --> 00:14:27,240
Speaker 3: food for periods of time reduces metabolic rate. So I

312
00:14:27,280 --> 00:14:28,920
Speaker 3: thought it was good to have a little discussion about

313
00:14:28,920 --> 00:14:29,760
Speaker 3: the science of that.

314
00:14:30,320 --> 00:14:33,920
Speaker 2: So certainly, Leanne and I are not advocating skipping meals.

315
00:14:34,040 --> 00:14:34,760
Speaker 2: In general.

316
00:14:34,960 --> 00:14:37,400
Speaker 3: Balance meals three or four times a day will keep

317
00:14:37,440 --> 00:14:40,640
Speaker 3: your glucose and appetite well regulated. It will ensure you're

318
00:14:40,640 --> 00:14:43,280
Speaker 3: ticking the boxes on all your key nutrients. It will

319
00:14:43,280 --> 00:14:45,880
Speaker 3: prevent that binge eating that happens when we have skipped

320
00:14:45,960 --> 00:14:48,720
Speaker 3: lunch or afternoon tea. And certainly with the bulk of

321
00:14:48,720 --> 00:14:52,120
Speaker 3: my clients, I'm working on regular balanced meals to control

322
00:14:52,120 --> 00:14:52,920
Speaker 3: appetite and.

323
00:14:52,880 --> 00:14:53,600
Speaker 2: Get the nutrition.

324
00:14:54,400 --> 00:14:58,320
Speaker 3: But there are always differences on a weekly basis because

325
00:14:58,680 --> 00:15:01,880
Speaker 3: food intake is not and nor should it be. Every

326
00:15:01,880 --> 00:15:04,400
Speaker 3: single day will be different. Every day. Your activity is different,

327
00:15:04,440 --> 00:15:07,120
Speaker 3: your hormones are different, your metabolic needs are different. So

328
00:15:07,200 --> 00:15:09,600
Speaker 3: if you find one day a week you get to

329
00:15:09,640 --> 00:15:11,920
Speaker 3: four o'clock in the afternoon, or you've had a late

330
00:15:12,000 --> 00:15:14,440
Speaker 3: lunch or a heavy lunch, and you're not hungry for

331
00:15:14,480 --> 00:15:16,880
Speaker 3: afternoon tea, I would say it's okay to skip it,

332
00:15:17,160 --> 00:15:19,080
Speaker 3: unless you're not going out to dinner till nine o'clock

333
00:15:19,120 --> 00:15:21,520
Speaker 3: and you know then that you're going to get over hungry.

334
00:15:21,960 --> 00:15:24,120
Speaker 3: Or the same thing, if it's a weekend and you

335
00:15:24,200 --> 00:15:26,040
Speaker 3: had a heavy meal the night before and you wake

336
00:15:26,120 --> 00:15:28,440
Speaker 3: up and you're genuinely not hungry at six or seven,

337
00:15:28,760 --> 00:15:32,320
Speaker 3: it's okay to skip breakfast occasionally. So I guess in summary,

338
00:15:32,440 --> 00:15:35,520
Speaker 3: it's okay to skip a meal when you're genuinely not

339
00:15:35,760 --> 00:15:39,280
Speaker 3: hungry it's okay to skip a meal when you're sick.

340
00:15:39,760 --> 00:15:42,080
Speaker 3: It's okay to skip a meal when you've had heavier

341
00:15:42,120 --> 00:15:45,040
Speaker 3: meals so you're not hungry, or you've eaten out. So

342
00:15:45,160 --> 00:15:48,440
Speaker 3: I think, yes, in theory, it's important to eat regularly,

343
00:15:48,960 --> 00:15:51,440
Speaker 3: but I would expect at least once or twice a week.

344
00:15:51,520 --> 00:15:54,040
Speaker 3: You may not just feel like dinner for whatever reason,

345
00:15:54,600 --> 00:15:57,120
Speaker 3: and that's okay. That's actually good because it means you're

346
00:15:57,200 --> 00:15:58,960
Speaker 3: much more in tune with your body.

347
00:15:59,280 --> 00:15:59,960
Speaker 2: Whereas a lot.

348
00:15:59,880 --> 00:16:02,440
Speaker 3: Of and even myself, oh, there's quite many nightsly and

349
00:16:02,480 --> 00:16:04,320
Speaker 3: I probably don't need dinner, but I sort of have

350
00:16:04,360 --> 00:16:05,800
Speaker 3: it because you have it with the kids, and so

351
00:16:05,880 --> 00:16:08,560
Speaker 3: remind you occasionally it's okay. You just may not have

352
00:16:08,640 --> 00:16:10,800
Speaker 3: moved that much that day. Your lunch might have had

353
00:16:10,840 --> 00:16:13,640
Speaker 3: more calories than you realized hormonly. It might be the

354
00:16:13,640 --> 00:16:15,680
Speaker 3: time of the month when you don't need as many calories,

355
00:16:16,000 --> 00:16:18,120
Speaker 3: so you know, really be attuned to that and don't

356
00:16:18,120 --> 00:16:21,240
Speaker 3: be scared. A reduction in metabolic rate from skipping a

357
00:16:21,280 --> 00:16:24,400
Speaker 3: meal happens over weeks, if not months, not one meal,

358
00:16:24,960 --> 00:16:28,440
Speaker 3: so you would have to be severely calorie deprived for

359
00:16:28,600 --> 00:16:30,520
Speaker 3: at least a week if not more, and you see

360
00:16:30,520 --> 00:16:34,840
Speaker 3: that from shows like Survivor before it will negatively impact metabolism.

361
00:16:35,440 --> 00:16:39,000
Speaker 3: So certainly there's no issue with occasionally skipping a meal.

362
00:16:39,240 --> 00:16:42,280
Speaker 3: As I said, not encouraging that. But if you're not hungry,

363
00:16:42,320 --> 00:16:43,880
Speaker 3: it's not about I die. To push a meal back

364
00:16:43,880 --> 00:16:45,560
Speaker 3: a little bit of time till you get that rumbling

365
00:16:45,600 --> 00:16:48,080
Speaker 3: and your tummy and you can become a little bit

366
00:16:48,080 --> 00:16:50,520
Speaker 3: more aware of what your natural appetite is doing, because

367
00:16:50,600 --> 00:16:53,800
Speaker 3: humans in general will always overeat as opposed to underreach.

368
00:16:54,400 --> 00:16:56,200
Speaker 1: Yeah, and I think the only caveat there would be

369
00:16:56,280 --> 00:16:59,240
Speaker 1: I sometimes have clients who say, look, I never feel hungry,

370
00:16:59,320 --> 00:17:00,800
Speaker 1: and that's where I say to them, look, it is

371
00:17:00,840 --> 00:17:04,560
Speaker 1: really important to start eating regular meals, regular well balanced

372
00:17:04,640 --> 00:17:07,640
Speaker 1: meals to get that metabolism firing again. So if you're

373
00:17:07,680 --> 00:17:10,160
Speaker 1: somebody that regularly does feel hungry and you know you're

374
00:17:10,160 --> 00:17:12,480
Speaker 1: doing a lot of exercise, and then occasionally you're like, look,

375
00:17:12,480 --> 00:17:14,359
Speaker 1: I've had a big lunch. I went out for a

376
00:17:14,359 --> 00:17:16,840
Speaker 1: three course meal with my work. You know, colleagues, I

377
00:17:16,840 --> 00:17:18,760
Speaker 1: don't really need dinner. I have a light to dinner.

378
00:17:19,160 --> 00:17:21,520
Speaker 1: Absolutely okay, But like Susie said, I think it is

379
00:17:21,560 --> 00:17:25,200
Speaker 1: a very commonly held belief. I remember even going through university.

380
00:17:25,280 --> 00:17:26,679
Speaker 1: Like a lot of people, I think back then it

381
00:17:26,760 --> 00:17:29,639
Speaker 1: was almost this Even as dieticians, I had this belief

382
00:17:29,720 --> 00:17:31,439
Speaker 1: very early on in my career that you want to

383
00:17:31,440 --> 00:17:34,040
Speaker 1: eat regularly to almost like stoke the fire, like stoke

384
00:17:34,080 --> 00:17:36,760
Speaker 1: the metabolism. You don't want to skip meal. Skipping meals

385
00:17:36,840 --> 00:17:39,600
Speaker 1: was really really bad and certainly, like Susie, we're absolutely

386
00:17:39,680 --> 00:17:42,680
Speaker 1: not advocating it, but if you're genuinely not hungry, there's

387
00:17:42,720 --> 00:17:44,720
Speaker 1: nothing wrong with skipping a meal. And often on the

388
00:17:44,760 --> 00:17:47,240
Speaker 1: weekend I have some of my clients will have a

389
00:17:47,280 --> 00:17:49,520
Speaker 1: sleep in, you know, if they don't have young children

390
00:17:49,560 --> 00:17:51,239
Speaker 1: and they're blessed enough to have a sleep in, and

391
00:17:51,280 --> 00:17:53,600
Speaker 1: good on you take that opportunity absolutely.

392
00:17:53,880 --> 00:17:55,239
Speaker 2: But if you're going to have a sleep in, then

393
00:17:55,240 --> 00:17:55,919
Speaker 2: they might wake up.

394
00:17:55,960 --> 00:17:57,359
Speaker 1: They might go for a bit of a you know,

395
00:17:57,400 --> 00:17:58,720
Speaker 1: a bit of a brunch, like a bit of a

396
00:17:58,720 --> 00:18:00,920
Speaker 1: heavier meal out. They might get you know, some eggs

397
00:18:00,960 --> 00:18:03,520
Speaker 1: and bacon or whatnot, and a coffee. And if they're

398
00:18:03,560 --> 00:18:06,560
Speaker 1: having that, you know, breakfast brunch at nine thirty ten o'clock,

399
00:18:06,760 --> 00:18:08,879
Speaker 1: they don't need to eat lunch at twelve pm. So

400
00:18:08,920 --> 00:18:10,960
Speaker 1: I often will say to them, either push it back

401
00:18:10,960 --> 00:18:13,920
Speaker 1: to two o'clock or have a more substantial afternoon tea

402
00:18:13,960 --> 00:18:16,560
Speaker 1: snack where you might have some tuna on some grainy

403
00:18:16,560 --> 00:18:18,639
Speaker 1: crackers with a bit of cucumbers or tomato, or a

404
00:18:18,680 --> 00:18:21,680
Speaker 1: bit of goat cheese and some corn thins with some tomato. Right,

405
00:18:21,720 --> 00:18:24,399
Speaker 1: so you don't necessarily always have to eat on the clock,

406
00:18:24,480 --> 00:18:26,879
Speaker 1: and you don't always have to have three solid meals

407
00:18:26,880 --> 00:18:29,600
Speaker 1: a day. Now, we're not saying you should skip meals,

408
00:18:29,880 --> 00:18:32,240
Speaker 1: but really be guided by that hunger and listen to

409
00:18:32,280 --> 00:18:35,480
Speaker 1: that hunger. And think, if I exercise really regularly Monday

410
00:18:35,480 --> 00:18:37,439
Speaker 1: to Friday, but on the weekend, I don't really do

411
00:18:37,560 --> 00:18:39,719
Speaker 1: too much but pot around the house, I might go

412
00:18:39,760 --> 00:18:41,879
Speaker 1: get some groceries, I might have a sleepy and I

413
00:18:41,960 --> 00:18:44,159
Speaker 1: might have a bigger lunch out with friends, then you

414
00:18:44,240 --> 00:18:46,520
Speaker 1: probably don't need three meals a day. And I think

415
00:18:46,560 --> 00:18:49,520
Speaker 1: we've been conditioned to have this belief that unless we

416
00:18:49,600 --> 00:18:52,600
Speaker 1: eat small meals regularly, we're never actually going to be

417
00:18:52,680 --> 00:18:55,240
Speaker 1: able to lose weight. So I think both Susie and

418
00:18:55,280 --> 00:18:58,399
Speaker 1: I regularly see with our clients sometimes they're just eating

419
00:18:58,400 --> 00:19:00,680
Speaker 1: for the sake of eating, because they're two scared, because

420
00:19:00,680 --> 00:19:03,760
Speaker 1: they think, oh, it's going to negatively impact my metabolism

421
00:19:03,840 --> 00:19:05,720
Speaker 1: or my weight loss journey. So I think it's just

422
00:19:05,760 --> 00:19:09,199
Speaker 1: a really important reminder that nothing about nutrition science is

423
00:19:09,240 --> 00:19:11,440
Speaker 1: black or white. I mean, for some people it might

424
00:19:11,480 --> 00:19:13,920
Speaker 1: be really negative to skip a meal. I've certainly had

425
00:19:13,920 --> 00:19:16,600
Speaker 1: clients where I've worked with them that have had more

426
00:19:17,040 --> 00:19:19,960
Speaker 1: poor relationships with food, a bit of disordered eating, where

427
00:19:20,160 --> 00:19:22,399
Speaker 1: skipping a meal, even if they're not really hungry for it,

428
00:19:22,440 --> 00:19:24,880
Speaker 1: will then promote more of a binge later on that night.

429
00:19:25,119 --> 00:19:27,480
Speaker 1: So for those types of clients, I would absolutely say

430
00:19:27,560 --> 00:19:30,000
Speaker 1: it's really important to eat regularly, but have a bit

431
00:19:30,040 --> 00:19:32,320
Speaker 1: of a light meal if you're not genuinely hungry for it.

432
00:19:32,359 --> 00:19:33,520
Speaker 2: You might have a nice chicken and.

433
00:19:33,480 --> 00:19:37,320
Speaker 1: Veggie soup versus your normal you know, tuna salad, sandwich

434
00:19:37,359 --> 00:19:39,640
Speaker 1: or whatever it might be. So it really comes down

435
00:19:39,680 --> 00:19:43,040
Speaker 1: to each person and individually how you respond to that.

436
00:19:43,320 --> 00:19:45,280
Speaker 1: But if you're not genuinely hungry for it, and you

437
00:19:45,400 --> 00:19:47,240
Speaker 1: just had a meal an hour or two later because

438
00:19:47,280 --> 00:19:49,239
Speaker 1: breakfast was pushed back a few hours because you had

439
00:19:49,240 --> 00:19:52,040
Speaker 1: a lovely sleep in, you probably don't need your normal lunch.

440
00:19:52,040 --> 00:19:54,760
Speaker 1: They're all really good, I guess points to consider and

441
00:19:54,880 --> 00:19:57,280
Speaker 1: just an important discussion to have because I'm sure that

442
00:19:57,320 --> 00:20:00,199
Speaker 1: there are still people out there who genuinely believe that

443
00:20:00,359 --> 00:20:02,159
Speaker 1: it will make it hard to lose weight if they

444
00:20:02,200 --> 00:20:04,600
Speaker 1: are skipping meals, and certainly, if you're doing that regularly,

445
00:20:04,680 --> 00:20:07,040
Speaker 1: it probably will because you're not really getting in the

446
00:20:07,160 --> 00:20:10,879
Speaker 1: adequate nutrients or protein that's needed. But take all the

447
00:20:11,040 --> 00:20:13,439
Speaker 1: studies around intimate and fasting. There's a lot of skipping

448
00:20:13,480 --> 00:20:16,280
Speaker 1: meals that go into something like intimate and fasting, and

449
00:20:16,480 --> 00:20:19,399
Speaker 1: metabolically people are just fine. As long as you're genuinely

450
00:20:19,440 --> 00:20:23,240
Speaker 1: getting your protein intake in throughout that eating window, then

451
00:20:23,320 --> 00:20:26,159
Speaker 1: you know your metabolism should be just fine overall, as

452
00:20:26,160 --> 00:20:28,920
Speaker 1: long as your calories aren't too low for too long.

453
00:20:29,000 --> 00:20:31,359
Speaker 1: So there's a few I think caveats here, but the

454
00:20:31,400 --> 00:20:34,960
Speaker 1: baseline message is listen to your body, adjust your intake

455
00:20:35,040 --> 00:20:37,080
Speaker 1: day to day because we don't do the same thing

456
00:20:37,200 --> 00:20:39,440
Speaker 1: every single day, and we shouldn't be eating the same

457
00:20:39,440 --> 00:20:41,240
Speaker 1: amount of food every single day.

458
00:20:41,640 --> 00:20:43,200
Speaker 3: I just have one thing I want to add, because

459
00:20:43,240 --> 00:20:44,920
Speaker 3: I really want to use the word caveat.

460
00:20:45,960 --> 00:20:48,160
Speaker 2: It's a good word, isn't it. I've got one more caveat.

461
00:20:48,600 --> 00:20:51,200
Speaker 3: I did say to a client this week, and she's

462
00:20:51,200 --> 00:20:54,440
Speaker 3: this teacher, so has a big early day, so she'll

463
00:20:54,440 --> 00:20:57,160
Speaker 3: have her meal sort of in the morning, and then

464
00:20:57,240 --> 00:20:59,720
Speaker 3: she sort of was getting to two or three o'clock

465
00:20:59,760 --> 00:21:03,399
Speaker 3: in the afternoon and hadn't eaten. Because I think that

466
00:21:03,440 --> 00:21:07,120
Speaker 3: happens often in medical fields teachers, where you just go

467
00:21:07,160 --> 00:21:09,399
Speaker 3: and start the day and just anything could happen at

468
00:21:09,400 --> 00:21:11,959
Speaker 3: any time, and sometimes you just can't eat. Like I've

469
00:21:12,000 --> 00:21:14,399
Speaker 3: got some doctors and you know, sometimes doing surgery, they

470
00:21:14,480 --> 00:21:17,199
Speaker 3: just like literally cannot eat. But I did say to

471
00:21:17,240 --> 00:21:20,080
Speaker 3: that client, I really don't want you to go more

472
00:21:20,119 --> 00:21:23,000
Speaker 3: than five hours or so in the day without eating,

473
00:21:23,160 --> 00:21:26,760
Speaker 3: because I know the follow on effect of that. We

474
00:21:26,800 --> 00:21:28,879
Speaker 3: don't want to certainly be promoting that skipping meals is

475
00:21:28,920 --> 00:21:31,640
Speaker 3: good either, because I think what's happening for some very

476
00:21:31,640 --> 00:21:34,639
Speaker 3: busy people is they probably are hungry at lunchtime but

477
00:21:34,680 --> 00:21:37,199
Speaker 3: for whatever reason, they're heightened emotionally, they didn't notice the

478
00:21:37,240 --> 00:21:39,159
Speaker 3: hunger and they sort of go into that fight or

479
00:21:39,160 --> 00:21:42,080
Speaker 3: flight response, and then that can lead to binging. Certainly,

480
00:21:42,520 --> 00:21:45,280
Speaker 3: so for busy women in the day in general, I

481
00:21:45,280 --> 00:21:47,479
Speaker 3: wouldn't want you to go more than about five hours

482
00:21:47,520 --> 00:21:50,320
Speaker 3: because if you do exercise harder I've got an intense job.

483
00:21:50,640 --> 00:21:52,880
Speaker 3: You might not notice the hunger, but keep that sort

484
00:21:52,880 --> 00:21:54,560
Speaker 3: of if you're getting too one two o'clock and you

485
00:21:54,560 --> 00:21:56,720
Speaker 3: haven't eaten since seven or eight, it's time to eat something,

486
00:21:56,760 --> 00:21:58,879
Speaker 3: even if you then go through to dinner. So I

487
00:21:58,880 --> 00:22:01,840
Speaker 3: think that's a class example of busy women that does

488
00:22:01,880 --> 00:22:05,040
Speaker 3: pop up. So that's sort of a reference point as well.

489
00:22:05,119 --> 00:22:07,680
Speaker 3: All right, Leanne, I want to talk about meat because

490
00:22:07,680 --> 00:22:09,920
Speaker 3: this is a bugbear of mine at the moment in supermarkets,

491
00:22:09,920 --> 00:22:12,080
Speaker 3: this rise of processed meat snacks. I think we've covered

492
00:22:12,080 --> 00:22:13,800
Speaker 3: it on the podcast a few weeks ago, I've written

493
00:22:13,840 --> 00:22:16,320
Speaker 3: a few articles on it. And then I was shopping

494
00:22:16,359 --> 00:22:18,879
Speaker 3: last week because we're always shopping looking for products, and

495
00:22:18,920 --> 00:22:23,040
Speaker 3: I saw that there are these new deli meats in

496
00:22:23,200 --> 00:22:27,320
Speaker 3: the processed meat section, but they're not process meat in

497
00:22:27,359 --> 00:22:29,960
Speaker 3: the sense that they don't contain night trates. So there's

498
00:22:30,000 --> 00:22:34,840
Speaker 3: like pool pork, there's a chicken Snitzel, and they're across

499
00:22:34,880 --> 00:22:37,439
Speaker 3: all brands. I saw several brands in the supermarket. I'm

500
00:22:37,440 --> 00:22:39,800
Speaker 3: going to talk about just one today, just randomly, but

501
00:22:39,880 --> 00:22:41,960
Speaker 3: I wanted to nut it out with you your thoughts

502
00:22:42,000 --> 00:22:44,440
Speaker 3: because I'm a bit torn about it. So the one

503
00:22:44,480 --> 00:22:47,080
Speaker 3: I've chosen because obviously we talk a lot about protein

504
00:22:47,119 --> 00:22:49,520
Speaker 3: and the importance of protein for snack food, and our

505
00:22:49,600 --> 00:22:52,960
Speaker 3: point with process meats like salamis, hands turkeys is that

506
00:22:53,280 --> 00:22:56,119
Speaker 3: they contain the night trates, which we know are damaging

507
00:22:56,160 --> 00:22:58,159
Speaker 3: to the intestine wall and can increase the risk of

508
00:22:58,160 --> 00:23:03,240
Speaker 3: a number of digestive cancers. So certainly anything like sausages, bacon, salami,

509
00:23:03,920 --> 00:23:06,920
Speaker 3: ham foods we don't want to actively include in the diet.

510
00:23:06,960 --> 00:23:09,720
Speaker 3: It's been recommended from the World Health Organization we proactively

511
00:23:09,760 --> 00:23:12,520
Speaker 3: limit them because of their risk and increased cancer risk.

512
00:23:13,000 --> 00:23:15,600
Speaker 3: But this new range, so this is the primo reserved

513
00:23:15,640 --> 00:23:18,200
Speaker 3: chicken sinsel. But as I said, there's several there's pull pork,

514
00:23:18,240 --> 00:23:20,639
Speaker 3: there's all different ones. And the one I've chosen it's

515
00:23:20,640 --> 00:23:24,000
Speaker 3: one hundred and thirty grams six dollars and it looks

516
00:23:24,280 --> 00:23:26,560
Speaker 3: like the pul pork doesn't have a crumb on it,

517
00:23:26,600 --> 00:23:29,720
Speaker 3: but it looks it looks okay, you know, like if

518
00:23:29,760 --> 00:23:32,720
Speaker 3: I was someone shopping, I'd be thinking, oh, well, that's

519
00:23:32,840 --> 00:23:35,920
Speaker 3: you know, fresh meat, and that's protein rich. It's also

520
00:23:36,040 --> 00:23:38,399
Speaker 3: gluten free, which is interesting because it does have a

521
00:23:38,440 --> 00:23:40,800
Speaker 3: crumb on it, and when I look at the ingredients

522
00:23:40,840 --> 00:23:44,080
Speaker 3: land it says chicken, but there's no percentage listed, and

523
00:23:44,119 --> 00:23:46,600
Speaker 3: that bothers me. I'd like to know the percentage of chicken.

524
00:23:47,080 --> 00:23:49,680
Speaker 3: Then flour, it's a rice flour, which is why they're

525
00:23:49,680 --> 00:23:53,159
Speaker 3: claiming gluten free or staining gluten free. It's got soy protein,

526
00:23:53,280 --> 00:23:58,840
Speaker 3: vegetable oil, salt, acidity regulators, thickener, dried vegetables, mineral salts,

527
00:23:59,000 --> 00:24:02,520
Speaker 3: deck stros so, no nitrates added there, so it's not

528
00:24:02,560 --> 00:24:06,800
Speaker 3: a preserved meat. And the nutritionals on it. Keep in mind,

529
00:24:06,840 --> 00:24:09,600
Speaker 3: it's only one hundred and thirty grams serve. It's quite light,

530
00:24:10,359 --> 00:24:13,479
Speaker 3: but per one hundred Actually they're claiming the serve sizes

531
00:24:13,520 --> 00:24:15,960
Speaker 3: are smaller, but the pack's only one hundred and thirty grams,

532
00:24:15,960 --> 00:24:16,800
Speaker 3: which is not large.

533
00:24:17,160 --> 00:24:20,000
Speaker 2: Mine's's one fifty grams. Interesting, it's one fifty.

534
00:24:20,040 --> 00:24:24,800
Speaker 3: It says one thirty on my coal's website. I don't

535
00:24:24,840 --> 00:24:28,200
Speaker 3: know my PREMI reserved against it's a one thirty, But

536
00:24:28,320 --> 00:24:30,959
Speaker 3: then it says the serving size is smaller than one

537
00:24:31,000 --> 00:24:34,840
Speaker 3: hundred grams. Sometimes the nutritionals on the supermarkets aren't always right.

538
00:24:35,560 --> 00:24:37,560
Speaker 3: So I'll give you per hundred grams, which is sort

539
00:24:37,560 --> 00:24:39,720
Speaker 3: of a serve we would normally use for chicken, which

540
00:24:39,760 --> 00:24:43,000
Speaker 3: is about palm size, so it's just about two hundred

541
00:24:43,000 --> 00:24:47,280
Speaker 3: and fifty calories. It's got sixteen grams of protein, seven

542
00:24:47,359 --> 00:24:52,520
Speaker 3: grams of carbohydrate. The fat is really like, actually, have

543
00:24:52,600 --> 00:24:54,480
Speaker 3: I got the nutritionals? What's to hang on to bear

544
00:24:54,520 --> 00:24:59,320
Speaker 3: with me? Fifteen point four So it's reasonably high fat,

545
00:24:59,440 --> 00:25:01,840
Speaker 3: like we would say less than three grams per hundred,

546
00:25:01,920 --> 00:25:05,160
Speaker 3: So it's a high fat product, which I think, Oh, well,

547
00:25:05,240 --> 00:25:06,800
Speaker 3: what sort of chicken are they using? Are they not

548
00:25:06,880 --> 00:25:10,560
Speaker 3: using chicken breast? So I'm a bit torn with it. Now.

549
00:25:10,600 --> 00:25:15,520
Speaker 3: The pulled pork I think was leaner, but it had

550
00:25:15,640 --> 00:25:17,880
Speaker 3: a massive ingredient list on it, like and it had

551
00:25:18,000 --> 00:25:22,160
Speaker 3: MSG added. So yeah, I think we're going to see

552
00:25:22,200 --> 00:25:25,919
Speaker 3: more and more of these as the meat manufacturers steer

553
00:25:25,960 --> 00:25:28,320
Speaker 3: away and try and broaden their reach so they're not

554
00:25:28,400 --> 00:25:32,040
Speaker 3: serving as much process meat. But you know, I'm just

555
00:25:32,119 --> 00:25:34,840
Speaker 3: thinking if a client asked me about them, it's got

556
00:25:34,880 --> 00:25:36,960
Speaker 3: some protein, but that one's really high in fat. I'm

557
00:25:37,000 --> 00:25:39,760
Speaker 3: just having a look now at the pulled pork, which

558
00:25:39,800 --> 00:25:42,280
Speaker 3: is lower. So the pulled pork is five point seven

559
00:25:43,000 --> 00:25:45,800
Speaker 3: grams per hundred, so definitely leaner. It still doesn't tell

560
00:25:45,840 --> 00:25:49,199
Speaker 3: me the percentage of pork and the marinade, which bothers me.

561
00:25:49,240 --> 00:25:50,560
Speaker 3: I don't know why they're not listing that.

562
00:25:51,240 --> 00:25:54,119
Speaker 1: We also can't go past the sodium, like on the

563
00:25:54,200 --> 00:25:57,600
Speaker 1: chicken sysil there's seven hundred milligrams of sodium in one

564
00:25:57,680 --> 00:26:00,840
Speaker 1: hundred grand. That's a small serf for seven hundred milligrams

565
00:26:00,840 --> 00:26:02,600
Speaker 1: of sodium. There's a lot.

566
00:26:03,160 --> 00:26:07,960
Speaker 3: Yeah, So I think it was just a discussion to say, yes,

567
00:26:08,080 --> 00:26:11,800
Speaker 3: these products are there. They're still pretty processed, and I

568
00:26:11,840 --> 00:26:14,040
Speaker 3: think you can even though they don't have the nitrates,

569
00:26:14,040 --> 00:26:17,400
Speaker 3: they're still process so that protein content is higher than

570
00:26:17,440 --> 00:26:21,560
Speaker 3: say a ham or a turkey, but they're fairly highly processed.

571
00:26:21,600 --> 00:26:23,440
Speaker 3: And I'd be saying to Primo, you need a dietitian

572
00:26:23,480 --> 00:26:25,359
Speaker 3: on that staff to try and clean up some of

573
00:26:25,400 --> 00:26:28,080
Speaker 3: these products, because you've got one issue with all these

574
00:26:28,080 --> 00:26:30,240
Speaker 3: products that contain nitrates, and then you're trying to make

575
00:26:30,280 --> 00:26:32,879
Speaker 3: healthier options that aren't so healthy. So I think they

576
00:26:32,880 --> 00:26:35,760
Speaker 3: need some dietitian advice to be honest. But I think

577
00:26:35,800 --> 00:26:38,480
Speaker 3: if you're looking at a processed food, we would still

578
00:26:38,720 --> 00:26:42,600
Speaker 3: state that that pull pork is ultra processed. Would we

579
00:26:43,000 --> 00:26:45,960
Speaker 3: with that level of ingredient list because it's got MSG added,

580
00:26:46,000 --> 00:26:47,840
Speaker 3: it's got flavors.

581
00:26:47,960 --> 00:26:49,240
Speaker 2: I think so yeah. Yeah.

582
00:26:49,240 --> 00:26:51,800
Speaker 1: And also because and it's not all protein, like there's

583
00:26:51,800 --> 00:26:54,320
Speaker 1: sixteen point six grams of protein and one hundred grams,

584
00:26:54,320 --> 00:26:56,560
Speaker 1: which is fine, but it's not all coming from the chicken.

585
00:26:56,560 --> 00:26:59,520
Speaker 1: They're adding soy protein in there as well to boost

586
00:26:59,720 --> 00:27:02,520
Speaker 1: the protein overall. So if it was just pure chicken,

587
00:27:02,560 --> 00:27:05,840
Speaker 1: it's not. They're adding soy protein in. I think with

588
00:27:06,400 --> 00:27:09,160
Speaker 1: the crumbing of that, like where is the crumbing even

589
00:27:09,480 --> 00:27:11,119
Speaker 1: is it crumbed in flour?

590
00:27:11,240 --> 00:27:14,600
Speaker 2: Sorry? Yeah, so I agree, it's not clear on the list.

591
00:27:14,840 --> 00:27:17,280
Speaker 1: No, And I think the fat because there's a little

592
00:27:17,280 --> 00:27:19,640
Speaker 1: bit of vegetable oil which is obviously used in the crumbing,

593
00:27:19,680 --> 00:27:22,440
Speaker 1: but that wouldn't explain fifteen point four grams of fat

594
00:27:22,440 --> 00:27:24,920
Speaker 1: per one hundred grams. It's got to be that they're

595
00:27:25,000 --> 00:27:27,119
Speaker 1: using all of the offcuts of chicken. And when I

596
00:27:27,119 --> 00:27:29,920
Speaker 1: look at the photo that is processed chicken, I don't

597
00:27:29,960 --> 00:27:31,919
Speaker 1: care which way you look at it. That does not

598
00:27:31,960 --> 00:27:35,119
Speaker 1: look like chicken brust. That is absolutely processed chicken. So

599
00:27:35,640 --> 00:27:39,919
Speaker 1: is it better than having salami or bacon? Potentially, But

600
00:27:40,119 --> 00:27:42,119
Speaker 1: it's also not something I would ever write into a

601
00:27:42,119 --> 00:27:44,240
Speaker 1: meal plan for my client if they were on the run.

602
00:27:44,280 --> 00:27:47,800
Speaker 1: If they're like, look, my choices are macas or going

603
00:27:47,800 --> 00:27:50,040
Speaker 1: to calls and grabbing one of these with a salad bag,

604
00:27:50,080 --> 00:27:52,679
Speaker 1: I'd be like, cool, great choice, eat that today, But

605
00:27:52,720 --> 00:27:55,320
Speaker 1: I certainly wouldn't be recommending it on a regular occasion

606
00:27:55,400 --> 00:27:56,000
Speaker 1: for my clients.

607
00:27:56,040 --> 00:27:57,440
Speaker 2: It is good and free as well.

608
00:27:57,480 --> 00:28:00,560
Speaker 1: Which is interesting because it's got maize flour, maize flour

609
00:28:00,640 --> 00:28:03,520
Speaker 1: and rice flour in it, so it's an okay option

610
00:28:03,560 --> 00:28:05,480
Speaker 1: for our gluten free clients as well. But it's like

611
00:28:05,520 --> 00:28:09,600
Speaker 1: a quick and easy, occasional choice where you really stuck anything.

612
00:28:09,600 --> 00:28:11,359
Speaker 1: I've just got to grab this, whack it into a

613
00:28:11,359 --> 00:28:13,719
Speaker 1: wrap or put it into a salad bag, and it

614
00:28:13,800 --> 00:28:16,040
Speaker 1: may work for the day, but it's certainly not something

615
00:28:16,040 --> 00:28:18,080
Speaker 1: that we want to see in our kids lunchboxes every

616
00:28:18,080 --> 00:28:20,320
Speaker 1: single day, because I agree this is a this is

617
00:28:20,359 --> 00:28:23,040
Speaker 1: an ultra process food to me. They've manufactured it to

618
00:28:23,160 --> 00:28:25,879
Speaker 1: be a higher protein content on purpose, and it is

619
00:28:25,920 --> 00:28:28,800
Speaker 1: still higher fat, which I think they're just using random

620
00:28:28,880 --> 00:28:29,720
Speaker 1: offcuts of chicken.

621
00:28:29,920 --> 00:28:31,600
Speaker 2: Well it's masquerading. We're not sure.

622
00:28:31,680 --> 00:28:34,679
Speaker 3: We don't know because there's no transparency over the percentage chicken,

623
00:28:35,240 --> 00:28:37,760
Speaker 3: and absolutely maybe that's a way of masking it. And

624
00:28:37,800 --> 00:28:41,120
Speaker 3: what we're encouraging food producers is to be transparent and

625
00:28:41,200 --> 00:28:43,600
Speaker 3: make some decent products. So because I sort of just

626
00:28:43,600 --> 00:28:45,920
Speaker 3: picked it up quickly and thought, oh, that's kind of interesting,

627
00:28:45,960 --> 00:28:48,240
Speaker 3: and I was like, oh, I don't know where that sits.

628
00:28:48,840 --> 00:28:50,280
Speaker 3: I think we'll keep an eye out and see if

629
00:28:50,280 --> 00:28:53,120
Speaker 3: there are some better ones that emerge that we could say, yes,

630
00:28:53,200 --> 00:28:55,000
Speaker 3: this is a source of lean chicken that you could

631
00:28:55,000 --> 00:28:57,080
Speaker 3: add to a sandwich that's better than ham or turkey.

632
00:28:57,480 --> 00:28:59,760
Speaker 3: I'm yet to see one, and I'm disappointed in the

633
00:29:00,040 --> 00:29:02,680
Speaker 3: quality that's currently there. I think that the food companies

634
00:29:02,720 --> 00:29:05,440
Speaker 3: can do a lot better with these products, you know,

635
00:29:05,760 --> 00:29:09,040
Speaker 3: if you have time or even like I'd prefer some

636
00:29:09,120 --> 00:29:12,400
Speaker 3: of them. We've covered them previously in other episodes, some

637
00:29:12,480 --> 00:29:15,240
Speaker 3: of the pre crumbed options in supermarket, like well, Liz

638
00:29:15,280 --> 00:29:18,720
Speaker 3: haveve got one that's like ninety something percent chicken. There's

639
00:29:18,760 --> 00:29:21,400
Speaker 3: certainly better options out there if you don't have capacity

640
00:29:21,440 --> 00:29:24,320
Speaker 3: to crumb your own. But yeah, I sort of I'd

641
00:29:24,360 --> 00:29:26,520
Speaker 3: give it like a five out of ten, Like it's

642
00:29:26,560 --> 00:29:28,840
Speaker 3: not something i'd prescribe all. I wouldn't buy it and

643
00:29:28,920 --> 00:29:32,520
Speaker 3: use it myself basically because I find that crumbing and

644
00:29:32,560 --> 00:29:34,520
Speaker 3: when you say about the chicken being odd, or I

645
00:29:34,520 --> 00:29:36,440
Speaker 3: wouldn't buy the poo because it's got a MSG or

646
00:29:36,440 --> 00:29:40,000
Speaker 3: similar like a flavor enhants are added. So yeah, we'll

647
00:29:40,040 --> 00:29:41,760
Speaker 3: just watch this space because I think we will start

648
00:29:41,760 --> 00:29:44,200
Speaker 3: to see better ones, and certainly leand and I will

649
00:29:44,200 --> 00:29:45,880
Speaker 3: share with you if we do find when we're happy with.

650
00:29:46,320 --> 00:29:47,800
Speaker 3: But I just quickly looked at it and going all,

651
00:29:47,800 --> 00:29:49,800
Speaker 3: they're new, and as I said, doesn't surprise me that

652
00:29:49,840 --> 00:29:53,120
Speaker 3: the process meat companies are moving into different ranges because

653
00:29:53,120 --> 00:29:55,040
Speaker 3: the writing's on the wall about when they're actually going

654
00:29:55,120 --> 00:29:58,240
Speaker 3: to have to take nitrates out of process meat in general.

655
00:29:58,400 --> 00:30:00,280
Speaker 3: That's coming I would say in the next ten year years.

656
00:30:00,920 --> 00:30:02,400
Speaker 3: So yeah, I think it's just watched this space, but

657
00:30:02,440 --> 00:30:04,320
Speaker 3: I thought it was an interesting discussion point because you

658
00:30:04,320 --> 00:30:06,080
Speaker 3: probably have noticed them, and there's more and more of

659
00:30:06,080 --> 00:30:07,720
Speaker 3: them coming out. So we'll try and find a good

660
00:30:07,720 --> 00:30:09,120
Speaker 3: one maybe to talk about next week.

661
00:30:09,640 --> 00:30:12,000
Speaker 2: And then our listener question for the week is I

662
00:30:12,080 --> 00:30:13,200
Speaker 2: a weigh myself.

663
00:30:12,880 --> 00:30:15,239
Speaker 1: Regularly, but my weights can vary by as much as

664
00:30:15,280 --> 00:30:16,480
Speaker 1: one to two kila today.

665
00:30:16,600 --> 00:30:17,080
Speaker 2: Why is that?

666
00:30:17,400 --> 00:30:19,320
Speaker 1: So that's a really great question and I have a

667
00:30:19,320 --> 00:30:21,920
Speaker 1: lot of clients who get very worried when the scales

668
00:30:21,960 --> 00:30:22,200
Speaker 1: go up.

669
00:30:22,240 --> 00:30:23,360
Speaker 2: They say, look, I lost.

670
00:30:23,200 --> 00:30:25,640
Speaker 1: Aquilo the first week, seven hundred grams the next week,

671
00:30:25,640 --> 00:30:26,960
Speaker 1: and now it's gone up two hundred grams.

672
00:30:27,000 --> 00:30:28,440
Speaker 2: But I've been on track, I've been doing all the

673
00:30:28,480 --> 00:30:29,600
Speaker 2: right things. Why is this?

674
00:30:30,000 --> 00:30:32,360
Speaker 1: And that's why it's so important not to let your

675
00:30:32,440 --> 00:30:35,600
Speaker 1: emotions dictate the number on the scale. I always said

676
00:30:35,600 --> 00:30:37,520
Speaker 1: to my clients, the scale is a metal box. Don't

677
00:30:37,520 --> 00:30:40,200
Speaker 1: give it any emotion. It's just a number. Think about

678
00:30:40,240 --> 00:30:42,120
Speaker 1: it like an accountant would like, how am I going

679
00:30:42,160 --> 00:30:43,800
Speaker 1: to use this number to interpret it?

680
00:30:44,080 --> 00:30:45,160
Speaker 2: What is actually happening.

681
00:30:45,200 --> 00:30:47,320
Speaker 1: So there's many things that can cause the scale to

682
00:30:47,400 --> 00:30:50,600
Speaker 1: go up, but it doesn't necessarily mean it's an increase

683
00:30:50,640 --> 00:30:53,200
Speaker 1: in fat mass. A lot of times, I mean, sure,

684
00:30:53,240 --> 00:30:55,200
Speaker 1: if you've been off track, you've been drinking a ton,

685
00:30:55,280 --> 00:30:57,640
Speaker 1: you've been eating a ton, you haven't been exercising, Yeah,

686
00:30:57,680 --> 00:30:59,800
Speaker 1: your weight's probably caught up, right. But if you've been

687
00:30:59,840 --> 00:31:01,720
Speaker 1: on track, you've been doing all the right things, and

688
00:31:01,800 --> 00:31:04,040
Speaker 1: you jump on the scales and they go up, it's

689
00:31:04,200 --> 00:31:06,600
Speaker 1: very likely what I call a bit of a fluid bump.

690
00:31:06,840 --> 00:31:09,480
Speaker 1: So there's a couple of reasons for this. The biggest

691
00:31:09,480 --> 00:31:12,400
Speaker 1: one is females is due to our periods and our ovulation.

692
00:31:13,120 --> 00:31:16,320
Speaker 1: So throughout your menstrual cycle, which for the average in

693
00:31:16,320 --> 00:31:19,560
Speaker 1: inverted commas female is around twenty eight days, your hormone

694
00:31:19,640 --> 00:31:23,640
Speaker 1: levels will fluctuate quite dramatically across the month. So hormones

695
00:31:23,640 --> 00:31:27,160
Speaker 1: can affect fluid retention, so you may feel more bloated

696
00:31:27,240 --> 00:31:30,719
Speaker 1: and puffy and heavy during certain phases of your menstrual cycle.

697
00:31:30,960 --> 00:31:33,520
Speaker 1: For a lot of women, it's around that ovulation time

698
00:31:33,560 --> 00:31:35,280
Speaker 1: for a day or two, and that it's a couple

699
00:31:35,320 --> 00:31:37,560
Speaker 1: of days pre period and then about day one of

700
00:31:37,560 --> 00:31:40,200
Speaker 1: your cycle for most women. Now, if you're entering through

701
00:31:40,240 --> 00:31:43,320
Speaker 1: those per those menopause all those postmenopause or years, you

702
00:31:43,440 --> 00:31:46,320
Speaker 1: also might see some fluid and hormonal shifts as well.

703
00:31:46,680 --> 00:31:50,280
Speaker 1: The other big thing that can influence the scale as alcohol. Generally,

704
00:31:50,320 --> 00:31:52,920
Speaker 1: alcohol causes your body to retain a little bit of fluid.

705
00:31:52,960 --> 00:31:56,440
Speaker 1: It does tend to dehydrate you in the first instance,

706
00:31:56,480 --> 00:31:58,360
Speaker 1: but then it also can make that body kind of

707
00:31:58,400 --> 00:32:00,880
Speaker 1: retain a bit more fluid. But also given that a

708
00:32:00,880 --> 00:32:03,760
Speaker 1: lot of people drink alcohol with a lot of salty foods,

709
00:32:03,760 --> 00:32:06,200
Speaker 1: they might be eating chips and cheese, and you know

710
00:32:06,240 --> 00:32:09,120
Speaker 1: a sneaky two am kebab. Nobody tends to drink a

711
00:32:09,120 --> 00:32:11,080
Speaker 1: lot of alcohol and sit down to a really clean

712
00:32:11,160 --> 00:32:14,000
Speaker 1: chicken salad. So generally alcohol goes hand in hand with

713
00:32:14,120 --> 00:32:16,920
Speaker 1: higher salt foods, and you're having foods that are higher

714
00:32:16,920 --> 00:32:20,160
Speaker 1: in salt. Salt essentially acts like a sponge in the body.

715
00:32:20,200 --> 00:32:22,280
Speaker 1: It retains the water in the body. So if you're

716
00:32:22,320 --> 00:32:24,320
Speaker 1: having a lot of salt, so you go out for

717
00:32:24,360 --> 00:32:27,360
Speaker 1: a really nice Chinese meal, there's a lot of salt

718
00:32:27,360 --> 00:32:30,200
Speaker 1: in that meal, and so the body will be retaining fluid.

719
00:32:30,240 --> 00:32:32,280
Speaker 1: If you jump on the scales the next day, and

720
00:32:32,320 --> 00:32:35,160
Speaker 1: the last one is carbohydrate. So for every gram of

721
00:32:35,240 --> 00:32:38,160
Speaker 1: carbohydrate you eat, this is the science behind it, your

722
00:32:38,160 --> 00:32:40,720
Speaker 1: body will naturally store two to three grams of water

723
00:32:40,840 --> 00:32:43,600
Speaker 1: with that. So if you have a higher carbohydrate diet,

724
00:32:43,640 --> 00:32:46,120
Speaker 1: even if it's in line with the calorie deficit, the

725
00:32:46,200 --> 00:32:49,400
Speaker 1: carbohydrates will allow you to weigh heavier on the scale.

726
00:32:49,520 --> 00:32:53,240
Speaker 1: That's why when most people undertake a really low carboochido diet,

727
00:32:53,440 --> 00:32:56,320
Speaker 1: that first week, it's very common to see people lose

728
00:32:56,360 --> 00:32:59,440
Speaker 1: between two to five kilos on the scale. Most of

729
00:32:59,480 --> 00:33:03,080
Speaker 1: that is fluid weight. You're essentially peeing out the carbs

730
00:33:03,120 --> 00:33:05,560
Speaker 1: that are stored in your muscles and your liver because

731
00:33:05,560 --> 00:33:07,920
Speaker 1: you're not eating any carbs, and your body's getting rid

732
00:33:07,960 --> 00:33:10,200
Speaker 1: of the glucose stores that it's stored in your body,

733
00:33:10,280 --> 00:33:12,280
Speaker 1: which is a lot of the water as well. So

734
00:33:12,480 --> 00:33:14,560
Speaker 1: there can be a lot of fluid shifts. And that's

735
00:33:14,560 --> 00:33:17,080
Speaker 1: why I encourage my clients to weigh themselves if the

736
00:33:17,160 --> 00:33:19,480
Speaker 1: goal is fat loss, and they don't mind weighing themselves

737
00:33:19,600 --> 00:33:21,960
Speaker 1: about twice a week, because what we look for is

738
00:33:22,000 --> 00:33:23,960
Speaker 1: the trend in the week. If one numbers up and

739
00:33:24,000 --> 00:33:26,080
Speaker 1: the one numbers down, will take the lower weight.

740
00:33:26,160 --> 00:33:27,440
Speaker 2: And this is if they've been on track.

741
00:33:27,480 --> 00:33:30,200
Speaker 1: If they've been totally off track, which doesn't happen regularly

742
00:33:30,200 --> 00:33:32,080
Speaker 1: when you're working with the dietitian because you've got that

743
00:33:32,080 --> 00:33:35,480
Speaker 1: great accountability, right, we disregard that number. If you know

744
00:33:35,520 --> 00:33:38,000
Speaker 1: you've been on track, the scale is probably up, you've probably.

745
00:33:37,800 --> 00:33:39,479
Speaker 2: Gained a little bit. But if you know you've been

746
00:33:39,520 --> 00:33:41,080
Speaker 2: on track and the number goes up.

747
00:33:41,080 --> 00:33:43,280
Speaker 1: Often I'll say to my clients, right, well, what's happening

748
00:33:43,320 --> 00:33:45,560
Speaker 1: is at that time of month, are you ovulating? Have

749
00:33:45,640 --> 00:33:47,640
Speaker 1: you had a bigger carve meal or a salty meal

750
00:33:47,680 --> 00:33:50,080
Speaker 1: the night before. Did you weigh yourself at two pm

751
00:33:50,080 --> 00:33:51,840
Speaker 1: when you should have done it first thing in the morning,

752
00:33:52,280 --> 00:33:54,600
Speaker 1: you dehydrated, or have you not been to the bathroom

753
00:33:54,640 --> 00:33:56,800
Speaker 1: in a couple of days. That's another thing where if

754
00:33:56,840 --> 00:33:59,800
Speaker 1: you're sluggish and your bowels aren't moving regularly, that can

755
00:33:59,840 --> 00:34:02,160
Speaker 1: all so retain a little bit on the scale as well.

756
00:34:02,160 --> 00:34:04,680
Speaker 1: I know sometimes clients have say, oh, I weighed myself

757
00:34:04,680 --> 00:34:05,920
Speaker 1: and then I went and I did a number two,

758
00:34:05,960 --> 00:34:07,480
Speaker 1: and I jumped back on the scales and I lost

759
00:34:07,520 --> 00:34:10,880
Speaker 1: a whole kilo, So that in itself can also susi's

760
00:34:10,920 --> 00:34:13,960
Speaker 1: pulling a horrified face at me. That can also cause

761
00:34:14,200 --> 00:34:16,040
Speaker 1: a drop in the scale as well, if you go

762
00:34:16,080 --> 00:34:18,239
Speaker 1: to the bathroom and you do a number two. So

763
00:34:18,320 --> 00:34:21,479
Speaker 1: they're probably all of the reasons why this scale weight

764
00:34:21,680 --> 00:34:24,279
Speaker 1: might vary. But it's just really important to keep in

765
00:34:24,320 --> 00:34:27,359
Speaker 1: mind that just because the scale goes up doesn't necessarily

766
00:34:27,360 --> 00:34:30,279
Speaker 1: mean you're off track or it's fat gain. Often it's

767
00:34:30,320 --> 00:34:32,040
Speaker 1: just a little bit of a fluid bump, and what

768
00:34:32,080 --> 00:34:34,239
Speaker 1: you'll see is that will naturally come back down in

769
00:34:34,280 --> 00:34:36,279
Speaker 1: a couple of days. Not that I'm encouraging you to

770
00:34:36,360 --> 00:34:39,080
Speaker 1: weigh yourself daily, but it is a nice little experiment.

771
00:34:39,160 --> 00:34:41,040
Speaker 1: Sometimes I get my clients to do a three day

772
00:34:41,080 --> 00:34:43,839
Speaker 1: weight check, you know, way way away for three days

773
00:34:43,880 --> 00:34:46,239
Speaker 1: in a row, just to see that naturally come back

774
00:34:46,280 --> 00:34:48,560
Speaker 1: down again. So it just confirms to them that, oh,

775
00:34:48,600 --> 00:34:50,799
Speaker 1: it was a fluid bump, I am on track, and

776
00:34:50,840 --> 00:34:53,439
Speaker 1: the motivations there to kind of continue on with the plan.

777
00:34:53,840 --> 00:34:54,600
Speaker 2: What do you think about this?

778
00:34:55,280 --> 00:34:57,839
Speaker 3: Yeah, I usually say no more than twice a week

779
00:34:57,920 --> 00:35:00,400
Speaker 3: weight so I always say Tuesday Friday after the weekend,

780
00:35:00,440 --> 00:35:03,160
Speaker 3: before the weekend, inevitably because of the alcohol and salt

781
00:35:03,640 --> 00:35:06,399
Speaker 3: issue that pops up when we eat out. And I'll

782
00:35:06,400 --> 00:35:08,360
Speaker 3: always get my clients to their measurements as well. And

783
00:35:08,400 --> 00:35:10,280
Speaker 3: I certainly have some clients who don't like the scales

784
00:35:10,320 --> 00:35:11,920
Speaker 3: at all, and I have no issue with that as

785
00:35:11,920 --> 00:35:14,200
Speaker 3: long as they're doing you know, some body measurements.

786
00:35:14,760 --> 00:35:16,640
Speaker 2: But I certainly have clients.

787
00:35:16,239 --> 00:35:19,600
Speaker 3: Who weigh e free day regardless, And yeah, they find

788
00:35:19,640 --> 00:35:22,759
Speaker 3: it interesting to watch that trajectory, particularly if you have

789
00:35:22,920 --> 00:35:24,680
Speaker 3: lost quite a lot of weight, so say you're upwards

790
00:35:24,719 --> 00:35:27,200
Speaker 3: of ten kilos, you'll find that you might have a

791
00:35:27,200 --> 00:35:28,799
Speaker 3: period where the weight doesn't move a lot, and then

792
00:35:28,800 --> 00:35:30,680
Speaker 3: all of a sudden, it moves like two kilos. And

793
00:35:30,680 --> 00:35:33,000
Speaker 3: I always say, if you've had fat stored for a

794
00:35:33,040 --> 00:35:35,680
Speaker 3: long time, so say you've carried weight for many years,

795
00:35:36,120 --> 00:35:37,560
Speaker 3: the body just doesn't get rid of it. You have

796
00:35:37,600 --> 00:35:40,040
Speaker 3: to mobilize it to burn. And that's sometimes why you

797
00:35:40,120 --> 00:35:42,040
Speaker 3: might not be seeing any change on the scales, even

798
00:35:42,040 --> 00:35:44,239
Speaker 3: though your numbers are good, and you might even be

799
00:35:44,280 --> 00:35:46,359
Speaker 3: losing size, and then all of a sudden, you'll see

800
00:35:46,400 --> 00:35:48,799
Speaker 3: a drop in in body weight, because yeah, it takes

801
00:35:48,840 --> 00:35:51,080
Speaker 3: a lot of energy to metabolize fat. The body doesn't

802
00:35:51,120 --> 00:35:53,760
Speaker 3: like to lose weight. It's quite a big metabolic process.

803
00:35:54,120 --> 00:35:55,920
Speaker 3: And I also find that if clients have gone and

804
00:35:55,920 --> 00:35:58,279
Speaker 3: done a big session at the gym, they'll always be

805
00:35:58,320 --> 00:36:00,520
Speaker 3: heavier the next day. Because remember, if you've done a

806
00:36:00,520 --> 00:36:03,000
Speaker 3: big workout, so I'm talking like intense, like a big

807
00:36:03,080 --> 00:36:06,320
Speaker 3: run or a spin class or a CrossFit, your muscles

808
00:36:06,440 --> 00:36:09,319
Speaker 3: attract a lot of fluid in recovery, so there's kind

809
00:36:09,320 --> 00:36:12,560
Speaker 3: of swollen, so you'll be heavier always after a weights workout.

810
00:36:12,640 --> 00:36:14,239
Speaker 3: So if you've done a massive workout and the next

811
00:36:14,320 --> 00:36:16,759
Speaker 3: day you're like a kilo heavier, don't stress. It'll just

812
00:36:16,800 --> 00:36:20,000
Speaker 3: be like a fluid inflammation issue, so that kind of

813
00:36:20,000 --> 00:36:22,200
Speaker 3: thing affects it as well. So I think, yeah, just

814
00:36:22,280 --> 00:36:24,320
Speaker 3: don't be too attached to as long as the general

815
00:36:24,360 --> 00:36:27,480
Speaker 3: trajectory is down over the course of a month and

816
00:36:28,120 --> 00:36:31,280
Speaker 3: the body size is changing, you want sort of several

817
00:36:31,320 --> 00:36:33,480
Speaker 3: different measures, because yeah, you can have I've got quite

818
00:36:33,520 --> 00:36:35,520
Speaker 3: a few South African clients and they'll eat some biltong

819
00:36:36,120 --> 00:36:37,840
Speaker 3: which is so packed for a sodium and put on

820
00:36:37,880 --> 00:36:39,719
Speaker 3: two or three kilos. So yeah, the food can have

821
00:36:39,760 --> 00:36:43,360
Speaker 3: a profound effect, particularly eating out. Just think on celebrity

822
00:36:43,400 --> 00:36:45,360
Speaker 3: cooking shows how much.

823
00:36:45,200 --> 00:36:45,919
Speaker 2: Salt they use.

824
00:36:46,440 --> 00:36:48,520
Speaker 3: Like I always laugh people say to me, oh, how

825
00:36:48,560 --> 00:36:50,120
Speaker 3: much salt, Or that's got a lot of salt. You're

826
00:36:50,120 --> 00:36:52,759
Speaker 3: adding salt. I'm thinking, do you know how much salt

827
00:36:52,880 --> 00:36:55,440
Speaker 3: chefs add in a restaurant? They literally get a spoon

828
00:36:55,520 --> 00:36:57,880
Speaker 3: and spoon it in like it's not a sprinkle, like

829
00:36:58,000 --> 00:37:00,480
Speaker 3: it is bucket loads. Like I reckon that meal you

830
00:37:00,520 --> 00:37:02,520
Speaker 3: eat out at a restaurant, it's got two thousand and

831
00:37:02,520 --> 00:37:05,640
Speaker 3: three thousand milligrams of sodium easy, just from the seasonings

832
00:37:05,680 --> 00:37:07,880
Speaker 3: that they use. So you've got to be really mindful

833
00:37:07,880 --> 00:37:09,640
Speaker 3: that if you eat out frequently, you're going to get

834
00:37:09,640 --> 00:37:12,319
Speaker 3: a false response on the scales just because of the

835
00:37:12,400 --> 00:37:14,280
Speaker 3: massive load of salt in that kind of food.

836
00:37:14,760 --> 00:37:16,279
Speaker 1: Yeah, and I think it was a really important point

837
00:37:16,360 --> 00:37:19,080
Speaker 1: you said, look at the trend over time, not one

838
00:37:19,160 --> 00:37:21,520
Speaker 1: weight in isolation. Don't ever freak out at the scale

839
00:37:21,560 --> 00:37:23,799
Speaker 1: goes up. Actually, look at the trend. What's it doing

840
00:37:23,840 --> 00:37:26,160
Speaker 1: across the week, what's it doing across the month, And

841
00:37:26,200 --> 00:37:28,879
Speaker 1: that'll give you a far better indication of where you're

842
00:37:28,880 --> 00:37:32,960
Speaker 1: heading versus just one number in time. All right, Well,

843
00:37:32,960 --> 00:37:35,000
Speaker 1: that brings us to the end of the nutrition catch

844
00:37:35,040 --> 00:37:37,279
Speaker 1: for another week. If your diet needs a little bit

845
00:37:37,280 --> 00:37:40,040
Speaker 1: more protein after our protein discussion today, or if you

846
00:37:40,080 --> 00:37:42,720
Speaker 1: find yourself needing a little bit of a hot chocolate

847
00:37:42,719 --> 00:37:45,200
Speaker 1: to rest and relax you, or one to support beauty

848
00:37:45,200 --> 00:37:48,440
Speaker 1: and Collagen stores. Our new range of Designed by Dietitians

849
00:37:48,440 --> 00:37:52,960
Speaker 1: protein and hot chocolates are online at design Bydietitians dot com.

850
00:37:53,040 --> 00:37:55,680
Speaker 1: And we thank you for your continued support with our

851
00:37:55,920 --> 00:37:57,799
Speaker 1: new products. We're very proud of them and we will

852
00:37:57,840 --> 00:38:00,000
Speaker 1: get you guys in the very next episode.

853
00:38:00,320 --> 00:38:10,919
Speaker 2: Have a great week.