1 00:00:00,720 --> 00:00:03,680 Speaker 1: Have you ever considered using a weight loss medication, or 2 00:00:03,720 --> 00:00:06,280 Speaker 1: maybe you're using one, or perhaps you're one of the 3 00:00:06,440 --> 00:00:10,120 Speaker 1: many using one but not actually seeing any results despite 4 00:00:10,160 --> 00:00:14,320 Speaker 1: spending plenty of cash each month. On today's episode of 5 00:00:14,320 --> 00:00:17,959 Speaker 1: The Nutrition Couch, we deep dive into why these medications 6 00:00:18,079 --> 00:00:20,599 Speaker 1: often don't work and why they may be a waste 7 00:00:20,680 --> 00:00:23,599 Speaker 1: of money for some people. Hi, I'm Leanne. 8 00:00:23,320 --> 00:00:26,000 Speaker 2: Wood and I'm Cissy Burrow, and together. 9 00:00:25,760 --> 00:00:28,600 Speaker 1: We bring you The Nutrition Couch, the weekly podcast that 10 00:00:28,680 --> 00:00:31,000 Speaker 1: keeps you up to date on everything that you need 11 00:00:31,040 --> 00:00:33,599 Speaker 1: to know in the world of nutrition, as well as 12 00:00:33,640 --> 00:00:37,120 Speaker 1: weight loss medication myths. We also have some mutata that 13 00:00:37,280 --> 00:00:41,519 Speaker 1: clearly shows that men and women have different nutritional needs. 14 00:00:41,800 --> 00:00:44,560 Speaker 1: We've also found a great new range of veggie based 15 00:00:44,640 --> 00:00:47,879 Speaker 1: dips and our listener question is all about achieving a 16 00:00:47,880 --> 00:00:51,080 Speaker 1: calorie deficit. So we've got a great podcast lined up 17 00:00:51,120 --> 00:00:53,199 Speaker 1: for our listeners today. But to kick us off with 18 00:00:53,280 --> 00:00:55,680 Speaker 1: SUSI is going to talk to us a little about 19 00:00:55,720 --> 00:00:58,200 Speaker 1: the myths of some weight loss medications. 20 00:00:58,800 --> 00:01:00,440 Speaker 3: True, and this has been on my mind and for 21 00:01:00,440 --> 00:01:02,400 Speaker 3: a couple of weeks now, Yanne, But I just also 22 00:01:02,440 --> 00:01:04,480 Speaker 3: wanted to share a text message that I had this 23 00:01:04,600 --> 00:01:07,560 Speaker 3: morning from a client of mine, and I. 24 00:01:07,520 --> 00:01:09,240 Speaker 2: Thought that you would really appreciate this. 25 00:01:09,440 --> 00:01:13,520 Speaker 3: So she sent me her food diary, which was detailing 26 00:01:13,600 --> 00:01:16,160 Speaker 3: everything she'd had in her heart rate when she was exercising, 27 00:01:16,160 --> 00:01:17,880 Speaker 3: and it was a very nice food die. I have 28 00:01:17,920 --> 00:01:21,039 Speaker 3: to say my feedback was very nice. And then at 29 00:01:21,040 --> 00:01:24,679 Speaker 3: dinner at seven o'clock she had salt and pepper tofu 30 00:01:25,200 --> 00:01:28,800 Speaker 3: with a big thanks Leanne next to it. Because if 31 00:01:28,840 --> 00:01:34,040 Speaker 3: you haven't already, bought our new book, Reset Tharshburne, which 32 00:01:34,080 --> 00:01:36,040 Speaker 3: is in shots now, and I was very pleased. Recently 33 00:01:36,080 --> 00:01:37,840 Speaker 3: I was in Brisbane and it was in all the 34 00:01:37,840 --> 00:01:40,240 Speaker 3: bookstores and I very quickly moved it to the front. 35 00:01:40,240 --> 00:01:42,360 Speaker 3: So please, if you do see our book, do some 36 00:01:42,760 --> 00:01:44,920 Speaker 3: tactical rearranging in any bookstores you're at. 37 00:01:44,959 --> 00:01:45,759 Speaker 2: We'd appreciate it. 38 00:01:46,360 --> 00:01:49,520 Speaker 3: And when we've compiled that book, we've put together twenty 39 00:01:49,600 --> 00:01:52,840 Speaker 3: five recipes, and when we were shooting the recipes almost 40 00:01:52,880 --> 00:01:56,480 Speaker 3: a year ago, Leanne was insistent that we included a 41 00:01:56,520 --> 00:02:02,040 Speaker 3: salt and pepper tofu or a tofu recipe. Now, admittedly, 42 00:02:02,040 --> 00:02:03,560 Speaker 3: if I'm at a tie restaurant, I don't mind a 43 00:02:03,600 --> 00:02:07,720 Speaker 3: tofu vegetable stirf rights marinated and loads of sodium. But personally, 44 00:02:07,800 --> 00:02:10,120 Speaker 3: I don't have a lot of tofu recipes on my books, 45 00:02:10,160 --> 00:02:12,120 Speaker 3: but Liam's adamant. And when we shot the salt and 46 00:02:12,160 --> 00:02:15,000 Speaker 3: pepper tofu for the best way to describe it, it 47 00:02:15,040 --> 00:02:16,920 Speaker 3: looked great and I said to Leanne, you are on 48 00:02:16,960 --> 00:02:18,800 Speaker 3: your own here. I'm not helping you with this. This 49 00:02:18,840 --> 00:02:22,799 Speaker 3: is not my area. But it appears that despite this, 50 00:02:23,320 --> 00:02:25,880 Speaker 3: my client has made it and liked it very much. 51 00:02:25,919 --> 00:02:28,639 Speaker 3: Lane She enjoyed it with Asian greens capskined zucchini, onion, 52 00:02:29,120 --> 00:02:33,120 Speaker 3: and some tablespoon of salt reduced soy sauce. And I thought, credit, 53 00:02:33,120 --> 00:02:34,960 Speaker 3: where credits d you? Who am I to be a 54 00:02:35,000 --> 00:02:39,200 Speaker 3: tofu hater? You've just I've had no other feedback on 55 00:02:39,200 --> 00:02:41,320 Speaker 3: our recipes except the tofu one, so maybe it's the 56 00:02:41,320 --> 00:02:42,320 Speaker 3: standout of the book. 57 00:02:42,960 --> 00:02:46,320 Speaker 1: I got all of the recipes, particularly also my rocordo 58 00:02:46,320 --> 00:02:47,959 Speaker 1: and zucchini for this. People love them. 59 00:02:47,800 --> 00:02:51,800 Speaker 2: Too, My our our rocotdo and zucchini for yes. 60 00:02:53,280 --> 00:02:57,240 Speaker 1: Well, the tofu was I because you hard blocked me. 61 00:02:57,120 --> 00:03:01,560 Speaker 1: It was very good and my lovely program consultants Sarah 62 00:03:01,560 --> 00:03:03,520 Speaker 1: also made that for her family, and she did also 63 00:03:03,520 --> 00:03:05,400 Speaker 1: say that that was a standout. She was like, thank you, 64 00:03:05,520 --> 00:03:07,760 Speaker 1: kids loved it, so yeah, it is a really good one. 65 00:03:07,800 --> 00:03:10,960 Speaker 1: So if you haven't purchased our Reset Norishpurn book, unfortunately 66 00:03:11,000 --> 00:03:13,080 Speaker 1: it is only available in Australia at the moment. I've 67 00:03:13,120 --> 00:03:14,799 Speaker 1: had a lot of US clients we've tried to get 68 00:03:14,840 --> 00:03:17,440 Speaker 1: their hands on it, but unfortunately it's not available in 69 00:03:17,440 --> 00:03:19,680 Speaker 1: the US yet. But we're hoping that our publishers can 70 00:03:19,760 --> 00:03:22,320 Speaker 1: work some magic so everybody around the world has access 71 00:03:22,320 --> 00:03:24,160 Speaker 1: to it very soon. But thank you for all of 72 00:03:24,200 --> 00:03:26,280 Speaker 1: your support on our new book. We are very very 73 00:03:26,320 --> 00:03:29,079 Speaker 1: grateful and we are loving that you are loving recipes. 74 00:03:29,240 --> 00:03:30,840 Speaker 3: If you want to try salt and per for tofu, 75 00:03:30,919 --> 00:03:34,720 Speaker 3: that's the way to get the recipe. But onto more 76 00:03:34,760 --> 00:03:38,360 Speaker 3: serious matters, leam I. In the past couple of weeks, 77 00:03:38,600 --> 00:03:40,920 Speaker 3: you know, in our work we do hear a lot 78 00:03:40,920 --> 00:03:44,360 Speaker 3: about weight loss medications, and you know, going back thirty 79 00:03:44,400 --> 00:03:46,600 Speaker 3: forty years, it was things like Xenakaw, which was a 80 00:03:46,640 --> 00:03:49,560 Speaker 3: fat malvesora and everyone's always looking for this magic bullet. 81 00:03:49,560 --> 00:03:52,720 Speaker 3: And of course with the release of the GOLP range 82 00:03:52,800 --> 00:03:55,960 Speaker 3: of medications which include ozen Peak with go V Manjaro 83 00:03:56,160 --> 00:03:59,760 Speaker 3: around the world, it really has revolutionized I guess blog 84 00:04:00,040 --> 00:04:02,680 Speaker 3: post control and weight control for many people, and indeed 85 00:04:02,720 --> 00:04:04,840 Speaker 3: I've got you know, probably I can think of five 86 00:04:05,120 --> 00:04:07,320 Speaker 3: seven clients at the moment who have been using these 87 00:04:07,760 --> 00:04:12,560 Speaker 3: medications and successfully having extreme weight losses of twenty thirty kilos. 88 00:04:12,640 --> 00:04:16,440 Speaker 3: But in all of those cases, those clients have had 89 00:04:16,560 --> 00:04:21,360 Speaker 3: severe insulin resistance. They are eating well and exercising, and 90 00:04:21,400 --> 00:04:24,440 Speaker 3: these drugs are really just helping to lower their appetite 91 00:04:24,480 --> 00:04:27,760 Speaker 3: and also insulin levels, which can make weight loss very challenging. 92 00:04:27,880 --> 00:04:31,039 Speaker 3: So in the case where someone is exercising regularly, eating 93 00:04:31,080 --> 00:04:34,520 Speaker 3: a pretty healthy balanced diet with a calorie deficit, and 94 00:04:34,600 --> 00:04:36,880 Speaker 3: still really not losing at least one or two kilos 95 00:04:36,920 --> 00:04:40,000 Speaker 3: a month, they've got an abdominal measurement over ninety one 96 00:04:40,040 --> 00:04:42,599 Speaker 3: hundred centimeters, have family history of type two or even 97 00:04:42,600 --> 00:04:45,800 Speaker 3: a high HbA onez. Indeed, this is for who these 98 00:04:45,839 --> 00:04:49,760 Speaker 3: medications can work very, very effectively. But this is not 99 00:04:49,839 --> 00:04:52,640 Speaker 3: what I'm seeing regularly. When I have inquiries come through 100 00:04:52,680 --> 00:04:55,240 Speaker 3: both LEAUT and ICEE clients on a twelve session or 101 00:04:55,240 --> 00:04:57,920 Speaker 3: twelve week program and like to work with people who 102 00:04:58,000 --> 00:05:00,480 Speaker 3: have sort of longer term weight loss goals, and I 103 00:05:00,520 --> 00:05:03,240 Speaker 3: regularly have people will send me very detailed emails about 104 00:05:03,240 --> 00:05:06,839 Speaker 3: their weight loss history, including descriptions that they've been using 105 00:05:06,960 --> 00:05:08,760 Speaker 3: or put on oz and peak or we go vy, 106 00:05:08,839 --> 00:05:12,599 Speaker 3: and often bio medical specialists might be a colorectal or 107 00:05:12,920 --> 00:05:16,360 Speaker 3: gut specialist when they've been to the gaserentrologist. In some 108 00:05:16,400 --> 00:05:19,200 Speaker 3: cases it may be from a GP. But I have 109 00:05:19,279 --> 00:05:22,760 Speaker 3: to be honestly, and in little to know cases have 110 00:05:22,839 --> 00:05:25,560 Speaker 3: they been referred to a dietitian, And in many of 111 00:05:25,600 --> 00:05:28,360 Speaker 3: those cases they are also not exercising, And I have 112 00:05:28,440 --> 00:05:31,360 Speaker 3: to be very clear. There is a massive myth that 113 00:05:31,680 --> 00:05:35,560 Speaker 3: these weight loss medications will work without a very specific 114 00:05:35,640 --> 00:05:39,480 Speaker 3: diet and without exercise long term. And I still think 115 00:05:39,480 --> 00:05:42,560 Speaker 3: that's a massive misconception, and people get really frustrated when 116 00:05:42,680 --> 00:05:44,919 Speaker 3: it's not working and they're not actually doing anything, because 117 00:05:44,960 --> 00:05:49,680 Speaker 3: these medications work in combination metabolically with a changing calorie 118 00:05:49,680 --> 00:05:54,240 Speaker 3: load and improving muscle sensitivity to insulin, and the only 119 00:05:54,279 --> 00:05:56,800 Speaker 3: way that's going to be sustained and maintained and even 120 00:05:56,839 --> 00:05:59,840 Speaker 3: effective long term is if the muscle is used. In 121 00:06:00,279 --> 00:06:02,800 Speaker 3: the couple of case studies I'm thinking about, they're not 122 00:06:02,839 --> 00:06:04,520 Speaker 3: even clients, but they might have sent me an email 123 00:06:04,560 --> 00:06:08,000 Speaker 3: about their use of these medications, they've been frustrated that 124 00:06:08,040 --> 00:06:09,520 Speaker 3: they've been on them or spent a lot of money 125 00:06:09,520 --> 00:06:11,400 Speaker 3: because they're very expensively and I want to say hundreds 126 00:06:11,440 --> 00:06:14,080 Speaker 3: of dollars a month. It's a big commitment, and they've 127 00:06:14,120 --> 00:06:16,240 Speaker 3: spent the money because of course, as human beings, if 128 00:06:16,240 --> 00:06:17,840 Speaker 3: we throw money at a problem, we tend to think 129 00:06:17,880 --> 00:06:20,120 Speaker 3: our work is done, when that's not the actual work. 130 00:06:21,040 --> 00:06:23,359 Speaker 3: And of course they might have lost weight initially but 131 00:06:23,520 --> 00:06:26,159 Speaker 3: inevitably regained it or maybe not even lost that much. 132 00:06:26,279 --> 00:06:28,840 Speaker 3: You know, if we as dietitians can get at least 133 00:06:28,839 --> 00:06:31,159 Speaker 3: one or two kilos a month at least of clients 134 00:06:31,200 --> 00:06:34,679 Speaker 3: without medication, these medications should be getting far greater amounts 135 00:06:34,720 --> 00:06:36,800 Speaker 3: in conjunction with diet exercise because we can do it 136 00:06:36,800 --> 00:06:37,240 Speaker 3: without them. 137 00:06:37,279 --> 00:06:39,840 Speaker 2: They're very serious medications. They're not to be taken lightly. 138 00:06:40,640 --> 00:06:43,600 Speaker 3: And so when I hear that they're being prescribed by 139 00:06:43,720 --> 00:06:47,960 Speaker 3: general practitioners who aren't weight management specialists, or even general 140 00:06:48,320 --> 00:06:52,400 Speaker 3: specialists like gastorontrologists without any dietitian referral, I'm calling it's 141 00:06:52,440 --> 00:06:57,560 Speaker 3: really inappropriate because long term, my also belief with these 142 00:06:57,600 --> 00:06:59,440 Speaker 3: medications is you kind of get a few shots at 143 00:06:59,440 --> 00:07:02,359 Speaker 3: it and then they won't work anymore because, like anything, 144 00:07:02,600 --> 00:07:05,400 Speaker 3: the body becomes resistant over time. So the best chance 145 00:07:05,400 --> 00:07:07,560 Speaker 3: you've often got with any medication is the first few 146 00:07:07,560 --> 00:07:10,680 Speaker 3: times you use it, because your body will readjust to it. 147 00:07:10,760 --> 00:07:12,440 Speaker 3: So you don't want to keep trying to go back 148 00:07:12,480 --> 00:07:14,000 Speaker 3: on oz and peak. If you're going to commit to it, 149 00:07:14,040 --> 00:07:16,320 Speaker 3: you want to commit to it wholly and fully, and 150 00:07:16,360 --> 00:07:17,760 Speaker 3: that means you want to get your diet right from 151 00:07:17,800 --> 00:07:21,240 Speaker 3: the beginning. And you also want to be exercising, even 152 00:07:21,280 --> 00:07:24,000 Speaker 3: if it's just increasing your amount of general movement, even 153 00:07:24,040 --> 00:07:26,080 Speaker 3: if it's not going to the gym. So I want 154 00:07:26,120 --> 00:07:27,560 Speaker 3: to have a chat to you about that, because I 155 00:07:27,560 --> 00:07:30,480 Speaker 3: still don't think it's well documented by the pharmaceutical companies 156 00:07:30,480 --> 00:07:33,760 Speaker 3: to manufacture them. It's not educated to the general practitioners 157 00:07:33,800 --> 00:07:37,240 Speaker 3: or medical specialists. It's just when people present with a 158 00:07:37,280 --> 00:07:40,120 Speaker 3: weight issue and then the doctor goes through and says, 159 00:07:40,120 --> 00:07:40,680 Speaker 3: are you doing this? 160 00:07:40,720 --> 00:07:41,200 Speaker 2: Are you doing this? 161 00:07:41,280 --> 00:07:43,880 Speaker 3: Oh, well, let's try a weight loss medication. It really 162 00:07:43,920 --> 00:07:46,559 Speaker 3: doesn't reiterate how important it is that they all work together. 163 00:07:46,600 --> 00:07:48,320 Speaker 3: Otherwise it's basically going to be a waste of time 164 00:07:48,320 --> 00:07:50,120 Speaker 3: and money. And I've seen it time and time and 165 00:07:50,120 --> 00:07:52,440 Speaker 3: time again in fact of the client load I have 166 00:07:52,480 --> 00:07:54,520 Speaker 3: at the moment, I would say that fifty percent have 167 00:07:54,560 --> 00:07:56,480 Speaker 3: been on weight loss medication at some point. But they're 168 00:07:56,480 --> 00:07:58,800 Speaker 3: with me because it didn't work, because they weren't actually 169 00:07:58,840 --> 00:08:01,800 Speaker 3: targeting the underlying issue, which was over eating, non hungry, 170 00:08:01,840 --> 00:08:04,560 Speaker 3: eating too many treats, and they're not the right type 171 00:08:04,600 --> 00:08:06,880 Speaker 3: of movement to buffer the amount of calories they want 172 00:08:06,920 --> 00:08:09,440 Speaker 3: to consume. So it's really complicated, and I don't think 173 00:08:09,440 --> 00:08:12,640 Speaker 3: dietitians are given enough credit for the crucial role they 174 00:08:12,680 --> 00:08:16,480 Speaker 3: play in being able to integrate weight loss medications for 175 00:08:16,480 --> 00:08:19,240 Speaker 3: those who need them, and certainly some people do. But 176 00:08:19,360 --> 00:08:21,360 Speaker 3: if you're you know, I had a client or a 177 00:08:21,480 --> 00:08:24,120 Speaker 3: lady say to me, Oh, she's really reluctant to increase 178 00:08:24,120 --> 00:08:26,600 Speaker 3: her activity, and I was thinking, you're wasting your time 179 00:08:27,120 --> 00:08:29,600 Speaker 3: because if that is the attitude, you're never going to 180 00:08:29,600 --> 00:08:31,200 Speaker 3: get the weight off. You're not going to ever get 181 00:08:31,240 --> 00:08:34,240 Speaker 3: weight off and keep it off without starving yourself if 182 00:08:34,240 --> 00:08:36,320 Speaker 3: you're not going to exercise, because that's the engine to 183 00:08:36,360 --> 00:08:39,960 Speaker 3: the body and ultimately to improve metabolic efficiency and burn 184 00:08:40,000 --> 00:08:43,719 Speaker 3: more calories and keep on top of weight, you have 185 00:08:43,800 --> 00:08:46,400 Speaker 3: to be prepared and committed to move your body Now, 186 00:08:46,559 --> 00:08:48,839 Speaker 3: of course, there's some situations where people physically can't move, 187 00:08:48,840 --> 00:08:50,920 Speaker 3: and that's a whole different kettle of fish. That's not 188 00:08:50,920 --> 00:08:52,719 Speaker 3: what I'm talking about here. I'm talking about people who 189 00:08:52,760 --> 00:08:55,160 Speaker 3: just don't want to really move and think that a 190 00:08:55,200 --> 00:08:58,319 Speaker 3: weightless medication is the answer and throwing a few hundred 191 00:08:58,360 --> 00:09:00,560 Speaker 3: dollars is the key. But I guarantee you'll waste your 192 00:09:00,600 --> 00:09:02,760 Speaker 3: money and you'll be back looking for the next answer 193 00:09:02,840 --> 00:09:06,320 Speaker 3: or the next medication within months after blowing thousands. But 194 00:09:06,360 --> 00:09:08,760 Speaker 3: if you haven't changed those underlying beliefs around the way 195 00:09:08,800 --> 00:09:09,720 Speaker 3: the medications work. 196 00:09:10,720 --> 00:09:12,600 Speaker 1: Yeah, it's a really good point because we know when 197 00:09:12,600 --> 00:09:15,280 Speaker 1: there's more and more research coming out that these medications 198 00:09:15,360 --> 00:09:17,720 Speaker 1: do work for the right type of person. But like 199 00:09:17,720 --> 00:09:20,920 Speaker 1: you said, they're not a magic bullet, and most GPS 200 00:09:20,960 --> 00:09:22,520 Speaker 1: or most soxers will say to clients, you know, have 201 00:09:22,600 --> 00:09:25,280 Speaker 1: you tried exercising, yes, have you tried eating better? Yes? Okay, 202 00:09:25,320 --> 00:09:28,160 Speaker 1: let's start your weight loss medication. But like you said, 203 00:09:28,200 --> 00:09:31,000 Speaker 1: it's these things that work in combination together. The people 204 00:09:31,000 --> 00:09:33,840 Speaker 1: who get the most benefits and the long term benefits 205 00:09:34,040 --> 00:09:36,160 Speaker 1: are you they lose the weight and they keep it off. 206 00:09:36,280 --> 00:09:38,360 Speaker 1: Are the ones that also work with the dietician and 207 00:09:38,400 --> 00:09:40,959 Speaker 1: are also doing the right type of exercise. So it's 208 00:09:40,960 --> 00:09:43,839 Speaker 1: all well and good to start with walking, particularly if 209 00:09:43,920 --> 00:09:45,720 Speaker 1: you're you know, you're in a larger body, you have 210 00:09:45,840 --> 00:09:48,240 Speaker 1: some pain when you move, the body doesn't move as well. 211 00:09:48,480 --> 00:09:51,160 Speaker 1: Start with some gentle walking, but as those kilos start 212 00:09:51,200 --> 00:09:53,280 Speaker 1: to come off, you drop five, you drop ten, you're 213 00:09:53,320 --> 00:09:56,120 Speaker 1: now twenty down, you might be thirty down. Walking no 214 00:09:56,200 --> 00:09:58,560 Speaker 1: longer cuts it, and from a lot of people using 215 00:09:58,559 --> 00:10:02,600 Speaker 1: these weight loss medications, those and larger bodies, it decreases 216 00:10:02,600 --> 00:10:05,280 Speaker 1: the appetite. They're just not hungry, so the calorie intake 217 00:10:05,360 --> 00:10:08,640 Speaker 1: is significantly lower, which also in most cases has been 218 00:10:08,720 --> 00:10:11,960 Speaker 1: the protein intake is significantly lower, which then eats into 219 00:10:11,960 --> 00:10:14,920 Speaker 1: your muscle mass, So what you're losing isn't just body fat, 220 00:10:15,080 --> 00:10:18,800 Speaker 1: it's precious muscle mass as well. It's actually working one 221 00:10:18,800 --> 00:10:21,920 Speaker 1: on one with a dietician and with the qualified you know, trainer, 222 00:10:22,000 --> 00:10:25,839 Speaker 1: fitness expert, exercise physiologists. Is really really important to ensure 223 00:10:25,880 --> 00:10:27,920 Speaker 1: that your protein is high enough, you're getting in all 224 00:10:27,960 --> 00:10:30,200 Speaker 1: of the nutrients that you need as well, because you 225 00:10:30,200 --> 00:10:33,920 Speaker 1: can absolutely be overweight or obese and malnourished at the 226 00:10:33,920 --> 00:10:36,000 Speaker 1: same time and I've seen it time and time again 227 00:10:36,040 --> 00:10:38,200 Speaker 1: where I've got some clients or they start with me, 228 00:10:38,240 --> 00:10:40,360 Speaker 1: and they were taking these medications in the past, and 229 00:10:40,400 --> 00:10:43,480 Speaker 1: because of the dampening effect on the appetite, they were like, 230 00:10:43,520 --> 00:10:45,319 Speaker 1: I wasn't really hungry, so I was just kind of 231 00:10:45,360 --> 00:10:47,440 Speaker 1: snacking or grazing. I was losing all this weight and 232 00:10:47,480 --> 00:10:50,040 Speaker 1: I just have you know, a couple of fun sized chocolate's, 233 00:10:50,040 --> 00:10:52,480 Speaker 1: a handful of you know, chips, a piece of toast 234 00:10:52,520 --> 00:10:56,360 Speaker 1: and this all that, and the calorie intake is significantly less, 235 00:10:56,440 --> 00:10:59,800 Speaker 1: but the micro nutrient intake and the macronutrient intake is 236 00:10:59,840 --> 00:11:02,640 Speaker 1: all so significantly less. So they're actually ending up at 237 00:11:02,720 --> 00:11:05,679 Speaker 1: risk of micronutrient deficiencies as well. You can have an 238 00:11:05,679 --> 00:11:08,240 Speaker 1: iron deficiency, you can end up malnosh, you can have 239 00:11:08,320 --> 00:11:11,280 Speaker 1: low zinc, you can have low vitamin C. And I 240 00:11:11,280 --> 00:11:13,600 Speaker 1: think I've told this story on the podcast before Susie 241 00:11:13,720 --> 00:11:16,360 Speaker 1: many years ago, I had a client present with scurvy, 242 00:11:16,640 --> 00:11:19,199 Speaker 1: Like scurvy is not something that we see in twenty 243 00:11:19,360 --> 00:11:21,439 Speaker 1: twenty four, And what were they doing. They were taking 244 00:11:21,440 --> 00:11:23,640 Speaker 1: a whole heap of weight loss medications trying to follow 245 00:11:23,640 --> 00:11:27,120 Speaker 1: a very very low caloriechetogenic diet and basically viewed all 246 00:11:27,160 --> 00:11:29,920 Speaker 1: carbs and fruit as bad and vegetables is, you know, 247 00:11:30,120 --> 00:11:32,280 Speaker 1: just something they didn't need because the weight was coming 248 00:11:32,320 --> 00:11:35,480 Speaker 1: off because of these medications, and they ended up with scurvy. 249 00:11:35,559 --> 00:11:37,760 Speaker 1: Like who has a vitamin C deficiency in this day 250 00:11:37,800 --> 00:11:40,880 Speaker 1: and age only people who are not eating a balanced diet. 251 00:11:40,920 --> 00:11:43,880 Speaker 1: So just because you're on these weight loss medications doesn't 252 00:11:43,920 --> 00:11:46,560 Speaker 1: mean that the quality of your diet doesn't matter as well. 253 00:11:46,600 --> 00:11:48,960 Speaker 1: So the quality of your diet, i would argue, is 254 00:11:49,080 --> 00:11:52,000 Speaker 1: even more important than losing weight to begin with, because 255 00:11:52,040 --> 00:11:55,120 Speaker 1: you've got to build that healthy foundation. So once you've 256 00:11:55,120 --> 00:11:57,120 Speaker 1: lost the weight and you come out of that deficit, 257 00:11:57,360 --> 00:12:00,200 Speaker 1: you've actually got a great foundation to fall back on. 258 00:12:00,480 --> 00:12:04,120 Speaker 1: And resistance and strength based training is another really crucial 259 00:12:04,160 --> 00:12:07,040 Speaker 1: part of that foundation, and the research tells us that 260 00:12:07,080 --> 00:12:10,160 Speaker 1: we want as much as possible two days of resistance 261 00:12:10,240 --> 00:12:12,400 Speaker 1: or strength based training a week. And once you reach 262 00:12:12,480 --> 00:12:15,400 Speaker 1: over that forty plus age group, it becomes even more 263 00:12:15,440 --> 00:12:18,360 Speaker 1: important because you lose roughly about two percent of your 264 00:12:18,440 --> 00:12:21,679 Speaker 1: muscle mass per year after the age of forty, So 265 00:12:21,720 --> 00:12:24,480 Speaker 1: it's not something in isolation. You don't just take these 266 00:12:24,480 --> 00:12:28,480 Speaker 1: weight loss medications in isolation. Can they work, absolutely, but 267 00:12:28,559 --> 00:12:30,520 Speaker 1: you're going to get the biggest bang fore your buck 268 00:12:30,679 --> 00:12:34,319 Speaker 1: actually working with a specialized dietitian, particularly one that specializes 269 00:12:34,320 --> 00:12:37,920 Speaker 1: in fat loss. Not all dietitians specialized in fatlols. Dietitians 270 00:12:37,920 --> 00:12:39,800 Speaker 1: are great at telling us how to eat well, but 271 00:12:39,840 --> 00:12:43,200 Speaker 1: not all dietitians actually specialize in fat loss. And definitely 272 00:12:43,200 --> 00:12:46,920 Speaker 1: all dietitians don't specialize in fat loss plus weight loss medication. 273 00:12:47,040 --> 00:12:50,040 Speaker 1: So make sure you actually seek out a qualified expert 274 00:12:50,080 --> 00:12:52,880 Speaker 1: in this area, and make sure that you're doing a 275 00:12:52,920 --> 00:12:55,280 Speaker 1: few days a week of resistance based activity as well, 276 00:12:55,320 --> 00:12:58,320 Speaker 1: because that will build the healthy foundation to bring you 277 00:12:58,360 --> 00:13:00,000 Speaker 1: off these medications long term. 278 00:13:00,720 --> 00:13:05,119 Speaker 3: True, and I think it's a real acceptance around. Ultimately, 279 00:13:05,160 --> 00:13:07,000 Speaker 3: for all of us, the body is like a machine 280 00:13:07,280 --> 00:13:10,880 Speaker 3: and we need to move. Movement is not exercise, and 281 00:13:10,920 --> 00:13:13,920 Speaker 3: if the goal is to improve metabolism and basically eat more, 282 00:13:14,679 --> 00:13:16,760 Speaker 3: you're going to have to exercise, you know, and sometimes 283 00:13:16,800 --> 00:13:19,080 Speaker 3: the motivation to eat more is pretty strong, So I think, 284 00:13:19,160 --> 00:13:21,000 Speaker 3: you know, it's a bit of you know, there is 285 00:13:21,080 --> 00:13:24,360 Speaker 3: no quick fix for weight and otherwise you also just 286 00:13:24,480 --> 00:13:28,280 Speaker 3: end up wasting, which is not a metabolically fit body. 287 00:13:28,280 --> 00:13:30,440 Speaker 3: And that's the goal that's to use those medications to 288 00:13:30,520 --> 00:13:34,680 Speaker 3: promote metabolism, not waste body fat away and make it 289 00:13:34,679 --> 00:13:37,880 Speaker 3: harder and har over time to eat and enjoy food. 290 00:13:38,559 --> 00:13:41,640 Speaker 3: All right ly, And well, there's a new data set 291 00:13:41,679 --> 00:13:44,800 Speaker 3: that came out on Science Direct in the last few days, 292 00:13:45,520 --> 00:13:49,319 Speaker 3: and it's a modeling paper looking at the metabolic differences 293 00:13:49,400 --> 00:13:52,920 Speaker 3: between men and women when it comes to food metabolism. 294 00:13:53,760 --> 00:13:57,920 Speaker 3: And I wanted to talk about it today, not because 295 00:13:58,280 --> 00:14:00,760 Speaker 3: it's new data we can actually use, because it's more 296 00:14:00,760 --> 00:14:05,200 Speaker 3: of a proposal a hypothesis, but it really is starting 297 00:14:05,200 --> 00:14:08,120 Speaker 3: to break down the metabolic differences between men and women 298 00:14:08,520 --> 00:14:12,040 Speaker 3: and as such why their nutrient requirements are different. 299 00:14:12,160 --> 00:14:13,120 Speaker 2: And in the. 300 00:14:13,040 --> 00:14:17,880 Speaker 3: Paper, it's proposed that potentially men and women have different 301 00:14:18,200 --> 00:14:23,200 Speaker 3: ways of storing different nutrients and metabolizing carbohydrates and fat, 302 00:14:23,240 --> 00:14:26,880 Speaker 3: particularly after periods are fasting. And it's basically a watch 303 00:14:26,960 --> 00:14:29,240 Speaker 3: this space in terms of whether the research shows this 304 00:14:29,320 --> 00:14:31,440 Speaker 3: to be true. But I was just saying to you 305 00:14:31,480 --> 00:14:34,640 Speaker 3: before we popped on today, to me, that made absolute 306 00:14:34,880 --> 00:14:37,720 Speaker 3: perfect sense, And the reason I thought it relevant to 307 00:14:37,840 --> 00:14:41,480 Speaker 3: discuss on the podcast today was that I think we 308 00:14:41,640 --> 00:14:45,920 Speaker 3: often are annoyed or irritated or catering for another gender 309 00:14:45,920 --> 00:14:49,920 Speaker 3: in our household as opposed to focusing on what our 310 00:14:50,040 --> 00:14:53,120 Speaker 3: metabolic needs are, particularly as we move through different life phases, 311 00:14:53,120 --> 00:14:56,760 Speaker 3: whether it's pregnancy or postpartum, or even perimenopause and the 312 00:14:56,800 --> 00:14:59,760 Speaker 3: menopause or years. Because from and I said to you 313 00:14:59,800 --> 00:15:02,480 Speaker 3: again and before we hopped on, from an evolutionary perspective, 314 00:15:02,520 --> 00:15:04,880 Speaker 3: to me, it would make sense that men and women 315 00:15:05,000 --> 00:15:08,040 Speaker 3: store and metabolize nutrients differently, because if you think back, 316 00:15:08,440 --> 00:15:11,160 Speaker 3: you know, thousands and hundreds of millions of years ago, 317 00:15:11,800 --> 00:15:14,920 Speaker 3: however old the human species is. You know, the men 318 00:15:14,960 --> 00:15:16,760 Speaker 3: were the hunters. They needed to have fuel that was 319 00:15:16,800 --> 00:15:19,080 Speaker 3: readily available. They needed more energy. They had a much 320 00:15:19,120 --> 00:15:21,480 Speaker 3: higher percentage of muscle mass, and as such that needed 321 00:15:21,520 --> 00:15:24,360 Speaker 3: to be fueled, and they needed to cater for periods 322 00:15:24,360 --> 00:15:27,280 Speaker 3: of fasting or not, as opposed to women, who were 323 00:15:27,280 --> 00:15:30,200 Speaker 3: the caregivers and could store. So I think that the 324 00:15:30,360 --> 00:15:32,600 Speaker 3: example that pops to mind most commonly is I'll have 325 00:15:32,680 --> 00:15:35,080 Speaker 3: clients talking about needing to make a hearty meal at 326 00:15:35,200 --> 00:15:38,720 Speaker 3: night for their husband. You know, their husband needs more fuel, 327 00:15:38,760 --> 00:15:42,640 Speaker 3: and as such there's pasta and potatoes and rice, And 328 00:15:42,720 --> 00:15:46,880 Speaker 3: I think it's just really good to understand that physiologically 329 00:15:47,040 --> 00:15:49,680 Speaker 3: there are key metabolic differences between women and men, and 330 00:15:49,760 --> 00:15:53,840 Speaker 3: as such it's okay to acknowledge that different meals and 331 00:15:53,880 --> 00:15:57,320 Speaker 3: different balances of the nutrients can be served. And I 332 00:15:57,360 --> 00:16:00,160 Speaker 3: actually wrote this up this week for an article on 333 00:16:00,320 --> 00:16:02,960 Speaker 3: kids Spot where I was talking about the art of 334 00:16:03,040 --> 00:16:06,520 Speaker 3: deconstructing meals, because there's a lot of always talk about 335 00:16:06,560 --> 00:16:10,760 Speaker 3: fussy eaters or busy mums making several meals for a family, 336 00:16:11,480 --> 00:16:13,760 Speaker 3: and what I would always say is there's very few 337 00:16:13,800 --> 00:16:17,040 Speaker 3: balanced meals you can't deconstruct, so any family member can 338 00:16:17,080 --> 00:16:19,440 Speaker 3: create what they need out of it. And the reason 339 00:16:19,440 --> 00:16:21,760 Speaker 3: I'm linking this back to different requirements for men and 340 00:16:21,800 --> 00:16:23,560 Speaker 3: women is that if you've got a household where you're 341 00:16:23,560 --> 00:16:26,400 Speaker 3: feeding a family, so you've got sort of the old 342 00:16:26,440 --> 00:16:29,000 Speaker 3: boy who comes home and wants a big meal, You've 343 00:16:29,040 --> 00:16:32,680 Speaker 3: got perhaps teenage boys who are very, very hungry in training, 344 00:16:32,680 --> 00:16:34,440 Speaker 3: and then you might have a teenage girl who's much 345 00:16:34,480 --> 00:16:37,280 Speaker 3: more conscious about what she's eating, or you might have 346 00:16:37,320 --> 00:16:39,360 Speaker 3: a child who has a tendency to overeat, so you're 347 00:16:39,400 --> 00:16:42,480 Speaker 3: keeping an eye on them and whether it's a pasta meal, 348 00:16:42,640 --> 00:16:46,200 Speaker 3: whether it's f heaters, whether it's Mexican, whether it's pizza, 349 00:16:46,360 --> 00:16:49,920 Speaker 3: whether it's pokey bowls, whether it's shitzels. If you just 350 00:16:50,000 --> 00:16:52,960 Speaker 3: lay out the individual components, so put the protein in 351 00:16:53,000 --> 00:16:55,520 Speaker 3: one bowl, the calves in another, the salad and veggies, 352 00:16:55,520 --> 00:16:58,480 Speaker 3: and let people pick their own, it's then very easy 353 00:16:58,840 --> 00:17:00,800 Speaker 3: to create a meal that has the balance that each 354 00:17:01,240 --> 00:17:05,080 Speaker 3: person requires without this idea of there needs to be 355 00:17:05,160 --> 00:17:07,960 Speaker 3: two meals. And I think that that links back very 356 00:17:08,000 --> 00:17:10,040 Speaker 3: powerfully to this when I have women who say, oh, 357 00:17:10,040 --> 00:17:12,040 Speaker 3: but I need to make a hearty meal for my husband. 358 00:17:12,440 --> 00:17:13,080 Speaker 2: Well that's fine. 359 00:17:13,080 --> 00:17:15,320 Speaker 3: He can have the potatoes or the wedges or the rice, 360 00:17:15,440 --> 00:17:17,680 Speaker 3: but just don't mix it all together, and then you're 361 00:17:17,680 --> 00:17:20,000 Speaker 3: not going to create more work for yourself. So I 362 00:17:20,040 --> 00:17:22,040 Speaker 3: thought it just lends itself to a discussion about that, 363 00:17:22,119 --> 00:17:25,040 Speaker 3: because that is feedback I have regularly about busy women 364 00:17:25,080 --> 00:17:27,679 Speaker 3: not wanting to make multiple meals, or cooking two different meals, 365 00:17:27,680 --> 00:17:29,280 Speaker 3: you know, the pasta for the kids and then the 366 00:17:29,320 --> 00:17:31,919 Speaker 3: grilled fish for her. I think in most cases you 367 00:17:31,920 --> 00:17:35,160 Speaker 3: can deconstruct and put it open. And the food research 368 00:17:35,200 --> 00:17:39,040 Speaker 3: around kids shows that if they have one or two 369 00:17:39,119 --> 00:17:42,120 Speaker 3: options that they like within a meal, they will create 370 00:17:42,200 --> 00:17:43,879 Speaker 3: a balance plate. And if you're worried about them not 371 00:17:43,880 --> 00:17:45,960 Speaker 3: eating any of the vegetables or salad. You can say 372 00:17:46,000 --> 00:17:48,600 Speaker 3: for younger kids, you have to include one vegetable or 373 00:17:48,640 --> 00:17:50,920 Speaker 3: salad on your plate. So you can have some basic rules. 374 00:17:51,160 --> 00:17:53,760 Speaker 3: But then it really helps that art of self regulation, 375 00:17:53,840 --> 00:17:56,639 Speaker 3: where people serve what they need, create a plate that 376 00:17:56,680 --> 00:17:59,040 Speaker 3: has sort of different proportions and teaches people to eat 377 00:17:59,080 --> 00:18:01,399 Speaker 3: to appetite rather than being told what they should be 378 00:18:01,440 --> 00:18:04,760 Speaker 3: eating when it is served to them on the plate. Now, 379 00:18:04,840 --> 00:18:07,240 Speaker 3: I tend to naturally do that at home, not because 380 00:18:07,280 --> 00:18:09,960 Speaker 3: I'm that organized, more because I'm quite lazy, and I 381 00:18:10,040 --> 00:18:12,679 Speaker 3: find it's a very easy way to serve dinner quickly. 382 00:18:13,280 --> 00:18:16,240 Speaker 3: So I'll do the protein, and I'll open a salad 383 00:18:16,280 --> 00:18:18,520 Speaker 3: bag or cut out veggies for the kids, because I 384 00:18:18,560 --> 00:18:20,760 Speaker 3: find the young kids like sort of fresh veggies more 385 00:18:20,800 --> 00:18:23,840 Speaker 3: than cooks generally. And then i might add some potato 386 00:18:23,920 --> 00:18:27,040 Speaker 3: for them or a pasta for them. But I've always 387 00:18:27,080 --> 00:18:28,959 Speaker 3: done that when since I've had little kids, because that's 388 00:18:28,960 --> 00:18:31,040 Speaker 3: how little kids eat anyway, and I find it works 389 00:18:31,080 --> 00:18:33,000 Speaker 3: quite well for the adults. And then occasionally i might 390 00:18:33,040 --> 00:18:36,159 Speaker 3: do a more complicated mixed dish, but I know you 391 00:18:36,200 --> 00:18:38,960 Speaker 3: do that quite often too, particularly when you're entertaining. I 392 00:18:38,960 --> 00:18:40,919 Speaker 3: don't think it's for the reason that you're trying to 393 00:18:41,480 --> 00:18:44,720 Speaker 3: cater for different sex differences in food regulation, but just 394 00:18:44,800 --> 00:18:47,600 Speaker 3: naturally we find it lends itself to balance meals for 395 00:18:47,640 --> 00:18:49,520 Speaker 3: a family that require less preparation. 396 00:18:50,440 --> 00:18:52,560 Speaker 1: Yeah, and in this day and age, you know, there 397 00:18:52,600 --> 00:18:54,800 Speaker 1: are so many people with allergies and tolerance. Is that 398 00:18:54,800 --> 00:18:57,399 Speaker 1: sort of thing. So I hosted a big dinner for 399 00:18:57,640 --> 00:18:59,600 Speaker 1: some friends and one of them was vegan, one of 400 00:18:59,640 --> 00:19:02,720 Speaker 1: them was Celia gluten free, one of them, you know, 401 00:19:02,880 --> 00:19:05,119 Speaker 1: was pescatarian. The other ones like, I don't mind what 402 00:19:05,200 --> 00:19:06,960 Speaker 1: I eat. So I did a big Mexican thing, and 403 00:19:07,000 --> 00:19:09,080 Speaker 1: I had you know, the gluten free wraps over there. 404 00:19:09,119 --> 00:19:10,719 Speaker 1: Then I had the other wraps over there. I had 405 00:19:10,760 --> 00:19:13,400 Speaker 1: all the saladstick constructed. Everyone could choose what they want. 406 00:19:13,600 --> 00:19:15,440 Speaker 1: I had beef in one bowl, I had beans in 407 00:19:15,480 --> 00:19:17,800 Speaker 1: another bowl, and I had some shredded chicken in another bowl. 408 00:19:18,000 --> 00:19:20,439 Speaker 1: So I think it caters to more of a fussy 409 00:19:20,440 --> 00:19:23,600 Speaker 1: eating crowd. It caters to different requirements. Like you said, 410 00:19:23,880 --> 00:19:26,520 Speaker 1: if you've got a partner who has a very labor 411 00:19:26,560 --> 00:19:30,159 Speaker 1: intensive job, perhaps they're very lean, you know, they just 412 00:19:30,280 --> 00:19:33,280 Speaker 1: metabolize food really well. Then you've got somebody else who 413 00:19:33,359 --> 00:19:35,840 Speaker 1: sits down a lot. They're working on active weight loss, 414 00:19:35,840 --> 00:19:38,040 Speaker 1: they might be going through those perry or those metopause 415 00:19:38,119 --> 00:19:40,680 Speaker 1: years where you know, the body just requires that little 416 00:19:40,680 --> 00:19:43,360 Speaker 1: bit less fuel, that little bit less carbohydrate. And then 417 00:19:43,359 --> 00:19:46,120 Speaker 1: you might have a couple of different age children. It's 418 00:19:46,160 --> 00:19:49,280 Speaker 1: really important that you know, we all require different amounts 419 00:19:49,280 --> 00:19:51,520 Speaker 1: of food, and particularly for kids, some days they're really 420 00:19:51,600 --> 00:19:53,920 Speaker 1: hungry and other days they're not really hungry at all. 421 00:19:54,119 --> 00:19:55,679 Speaker 1: And I know my kids, once I put it on 422 00:19:55,720 --> 00:19:57,680 Speaker 1: their plate, even if I don't eat it, their little 423 00:19:57,720 --> 00:19:59,800 Speaker 1: fingers are all over it, or Tilly's chucking it off 424 00:20:00,040 --> 00:20:03,040 Speaker 1: highjarets on the ground. Once it's on their like tray 425 00:20:03,200 --> 00:20:05,440 Speaker 1: or their plate, I'm not going to reuse that because 426 00:20:05,480 --> 00:20:07,320 Speaker 1: their fingers are beit all through it. But if it's 427 00:20:07,359 --> 00:20:09,240 Speaker 1: in the middle of the table, I will box that 428 00:20:09,320 --> 00:20:11,159 Speaker 1: up and I will use that for another meal. So 429 00:20:11,200 --> 00:20:13,119 Speaker 1: for me, it's less waste. If I serve them a 430 00:20:13,160 --> 00:20:15,760 Speaker 1: whole plate of food, I'm not really inclined to want 431 00:20:15,760 --> 00:20:17,800 Speaker 1: to box that up, you know, serve it again the 432 00:20:17,840 --> 00:20:19,720 Speaker 1: next day, because I'm just not sure it's gone on 433 00:20:19,720 --> 00:20:22,040 Speaker 1: the floor, has been picked back up that kind of thing, 434 00:20:22,119 --> 00:20:23,879 Speaker 1: So for me, it's a less waste thing as well. 435 00:20:23,920 --> 00:20:25,800 Speaker 1: I'll put a little bit on their plate, and then 436 00:20:25,840 --> 00:20:27,679 Speaker 1: if they're hungry, they'll ask more, and I'll give them 437 00:20:27,680 --> 00:20:29,040 Speaker 1: a little bit more. I'll give them a little bit 438 00:20:29,080 --> 00:20:31,800 Speaker 1: more because children are very good at being guided by 439 00:20:31,920 --> 00:20:34,520 Speaker 1: their appetite, and then some days eat a heck of 440 00:20:34,520 --> 00:20:36,520 Speaker 1: a lot and other days they barely eat. So I 441 00:20:36,520 --> 00:20:39,760 Speaker 1: feel like those deconstructed meals are really really important. But 442 00:20:40,480 --> 00:20:42,680 Speaker 1: I think the big take home message from this modeling 443 00:20:42,800 --> 00:20:46,720 Speaker 1: is that, you know, different genders require different things when 444 00:20:46,720 --> 00:20:49,240 Speaker 1: it comes to nutrition. You know, I often will have 445 00:20:49,359 --> 00:20:51,440 Speaker 1: you know, my female saying, oh, but my husband's doing 446 00:20:51,480 --> 00:20:53,320 Speaker 1: a two day fast, or he does so well in 447 00:20:53,440 --> 00:20:56,840 Speaker 1: kinogenic diet. And sure, some modeling may show that females 448 00:20:56,840 --> 00:21:00,000 Speaker 1: don't need as many carbohydrates as males, but certainly, particularly 449 00:21:00,160 --> 00:21:03,439 Speaker 1: when exercise is involved, we know that females require a 450 00:21:03,480 --> 00:21:06,280 Speaker 1: certain level of carbohydrate and we don't do well with 451 00:21:06,400 --> 00:21:09,480 Speaker 1: extended fasting, whereas men seem to cope with that really 452 00:21:09,520 --> 00:21:12,040 Speaker 1: really well. So there are a lot of hormonal and 453 00:21:12,400 --> 00:21:15,919 Speaker 1: you know, physiological differences between men and women, which I 454 00:21:15,920 --> 00:21:18,840 Speaker 1: think is really really important. So just because something worked 455 00:21:18,880 --> 00:21:22,000 Speaker 1: really well for your husband doesn't necessarily mean it's going 456 00:21:22,080 --> 00:21:24,040 Speaker 1: to work really well from you from like a fat 457 00:21:24,080 --> 00:21:27,280 Speaker 1: loss or a fasting perspective. So just I think brings 458 00:21:27,320 --> 00:21:31,080 Speaker 1: home that message of we all require that individualized advice. 459 00:21:31,359 --> 00:21:34,760 Speaker 1: We all metabolize and do better with some things, do 460 00:21:34,880 --> 00:21:37,040 Speaker 1: worse with other things, And even though the research might 461 00:21:37,080 --> 00:21:40,199 Speaker 1: show us something, we might feel like our body just 462 00:21:40,320 --> 00:21:42,479 Speaker 1: does better with the very opposite. So it's all well 463 00:21:42,480 --> 00:21:44,159 Speaker 1: and good to say this is what the research and 464 00:21:44,200 --> 00:21:46,800 Speaker 1: the science shows us, But only we know our body 465 00:21:46,880 --> 00:21:49,320 Speaker 1: is the best, and we know how good we feel 466 00:21:49,359 --> 00:21:51,560 Speaker 1: when we're doing one thing versus another. So I think 467 00:21:51,600 --> 00:21:55,560 Speaker 1: that that personalized advice that you know, that client experience, 468 00:21:55,880 --> 00:21:58,520 Speaker 1: plus also taking some of that science as well and 469 00:21:58,760 --> 00:22:01,760 Speaker 1: utilizing all three together to come up with a really 470 00:22:01,800 --> 00:22:04,360 Speaker 1: personalized plan from a client is one of the most 471 00:22:04,440 --> 00:22:07,399 Speaker 1: important things that we can do with clinicians is actually, 472 00:22:07,480 --> 00:22:09,879 Speaker 1: you know, to get our clients closer to their goals 473 00:22:09,960 --> 00:22:13,080 Speaker 1: is taking all three and really being aware of all 474 00:22:13,119 --> 00:22:16,200 Speaker 1: three and then coming up with that personalized plan as well. So, yeah, 475 00:22:16,280 --> 00:22:18,680 Speaker 1: the bottom line here is that we are very different. 476 00:22:18,720 --> 00:22:21,520 Speaker 1: We're very different species. We have very different hormones, we 477 00:22:21,560 --> 00:22:25,239 Speaker 1: metabolize and utilize different nutrients differently as well, and it 478 00:22:25,320 --> 00:22:28,000 Speaker 1: is really important to get some personalized advice and not 479 00:22:28,200 --> 00:22:30,880 Speaker 1: just do what your husband's doing, what your neighbor's doing, 480 00:22:30,920 --> 00:22:34,320 Speaker 1: what your colleague is doing, because we all just you know, 481 00:22:34,400 --> 00:22:36,399 Speaker 1: are individuals, basically. 482 00:22:36,520 --> 00:22:37,520 Speaker 2: True, true, true, true. 483 00:22:37,560 --> 00:22:39,640 Speaker 3: I think we'll see more on this, I think as well, 484 00:22:39,640 --> 00:22:43,200 Speaker 3: because as we understand more about genetics and individual differences 485 00:22:43,200 --> 00:22:45,440 Speaker 3: with food, so too will we come to understand metabolic 486 00:22:45,440 --> 00:22:49,359 Speaker 3: differences in naturally what we metabolize better over time. 487 00:22:49,600 --> 00:22:51,920 Speaker 2: So watch this space all right ly. 488 00:22:52,000 --> 00:22:54,879 Speaker 3: And well, I had a client who was telling me 489 00:22:54,920 --> 00:22:58,720 Speaker 3: about a dip that they ate, and my natural inclination 490 00:22:58,840 --> 00:23:01,240 Speaker 3: was to say no, dipsy usually pretty high in calories 491 00:23:01,280 --> 00:23:03,920 Speaker 3: and lay off the homus. And then she pushed back 492 00:23:03,960 --> 00:23:05,840 Speaker 3: and said, no, no, this is a really good one. 493 00:23:05,880 --> 00:23:07,399 Speaker 3: And when I had to look at the nutritionals, I 494 00:23:07,400 --> 00:23:09,280 Speaker 3: had to be honest, she was actually right. So we 495 00:23:09,320 --> 00:23:11,479 Speaker 3: talk a lot about dips because we are devastated that 496 00:23:11,520 --> 00:23:14,160 Speaker 3: our Mediterranean vegetable is No. I haven't seen it one 497 00:23:14,240 --> 00:23:16,920 Speaker 3: placely and not one I've been going to coals even 498 00:23:17,000 --> 00:23:20,000 Speaker 3: and there's no old stock. You know, when the colodflower 499 00:23:20,080 --> 00:23:22,520 Speaker 3: rice disappeared. I have literally had a stock for a 500 00:23:22,520 --> 00:23:25,240 Speaker 3: whole year. I found so many packets in different supermarkets. 501 00:23:25,240 --> 00:23:27,600 Speaker 3: I've had it in my freezer all year, but I 502 00:23:27,640 --> 00:23:30,760 Speaker 3: have not found one tub of Mediterranean vegetable dips since 503 00:23:30,800 --> 00:23:32,920 Speaker 3: we first found out it was gone. 504 00:23:33,160 --> 00:23:36,560 Speaker 1: I haven't either. It's just banished into even from Aldi. 505 00:23:36,600 --> 00:23:38,040 Speaker 1: I went to Aldi trying to look for it as well. 506 00:23:38,080 --> 00:23:39,320 Speaker 1: I could not even find it. 507 00:23:39,359 --> 00:23:42,359 Speaker 3: Not in old smaller coals, old Coast nothing. It's just 508 00:23:42,600 --> 00:23:46,040 Speaker 3: very upsetting. So what we found though, for the dip lovers, 509 00:23:46,040 --> 00:23:49,960 Speaker 3: and it is coming into party season, is a brand 510 00:23:50,080 --> 00:23:52,679 Speaker 3: you may not always see in supermarket, but you'll be 511 00:23:52,800 --> 00:23:54,720 Speaker 3: familiar with it because it's been around a long time 512 00:23:54,760 --> 00:23:58,640 Speaker 3: and it's called Yeller y a Double La. And if 513 00:23:58,680 --> 00:24:00,919 Speaker 3: you don't see it, I think it's been in Woolies, 514 00:24:00,960 --> 00:24:03,560 Speaker 3: but it's often in supermarkets like Harris Farm that more 515 00:24:03,600 --> 00:24:06,399 Speaker 3: boutique range. And I promise you Delis you've seen it 516 00:24:06,440 --> 00:24:09,600 Speaker 3: over time. But I had to look at both their 517 00:24:09,600 --> 00:24:12,359 Speaker 3: homice and also their Bubba Ganuche and they are really 518 00:24:12,440 --> 00:24:17,679 Speaker 3: strong nutritionally. So in the homics, for example, it's over 519 00:24:18,119 --> 00:24:19,920 Speaker 3: fifty eight percent chickpea. 520 00:24:20,080 --> 00:24:21,960 Speaker 1: Agreet it if you want. So it's sixty percent of 521 00:24:21,960 --> 00:24:27,320 Speaker 1: cooked chickpeas, sesame seed paste, water, vinegar, lemon juice, garlic, 522 00:24:27,480 --> 00:24:31,639 Speaker 1: sea salt, extraversion, olive oil, sunflour oil, some cuman, some pepper, 523 00:24:31,680 --> 00:24:36,040 Speaker 1: and some purprika. It's a very very wholesome ingredient list 524 00:24:36,119 --> 00:24:39,080 Speaker 1: with sixty percent chickpea as well. So having a you know, 525 00:24:39,119 --> 00:24:42,480 Speaker 1: a legging base is really really important from a five perspective, 526 00:24:42,720 --> 00:24:45,040 Speaker 1: from a protein perspective, and also you know, we know 527 00:24:45,119 --> 00:24:47,560 Speaker 1: that helps to feed the good gut bacteria as well. 528 00:24:47,680 --> 00:24:49,919 Speaker 1: So I'm loving this ingredient list. And then if we 529 00:24:49,920 --> 00:24:52,639 Speaker 1: look at the nutritionals, so they say a serving size 530 00:24:52,680 --> 00:24:55,119 Speaker 1: is fifty grams, that's a pretty hardy serving size. I 531 00:24:55,160 --> 00:24:57,440 Speaker 1: would say to most of my clients are about thirty grams. 532 00:24:57,480 --> 00:24:59,320 Speaker 1: There's a good size for a dip, so fifty grams 533 00:24:59,400 --> 00:25:02,399 Speaker 1: is pretty good. It comes in a three fifty gram tub. 534 00:25:02,720 --> 00:25:05,200 Speaker 1: I can't find it at my local coals a Wars, 535 00:25:05,240 --> 00:25:07,119 Speaker 1: but it is in Harris Farm and there are a 536 00:25:07,200 --> 00:25:09,879 Speaker 1: few of them in Brisbane. So the yellow homus is 537 00:25:09,920 --> 00:25:12,360 Speaker 1: three fifty grams and Harris Farm in retails for four 538 00:25:12,520 --> 00:25:15,000 Speaker 1: ninety nine, so it is certainly more expensive than some 539 00:25:15,080 --> 00:25:17,840 Speaker 1: of the other dips on the market, but in this case, 540 00:25:17,840 --> 00:25:21,000 Speaker 1: you're paying for quality, you're paying for better ingredients. Put 541 00:25:21,000 --> 00:25:24,280 Speaker 1: it that way. So serving size fifty grams about three 542 00:25:24,320 --> 00:25:27,840 Speaker 1: hundred and seventy kilogills per fifty gram serving size, three 543 00:25:27,840 --> 00:25:30,080 Speaker 1: point six grams of protein, which is pretty good in 544 00:25:30,119 --> 00:25:33,119 Speaker 1: a small serving size, five point two grams of fat, 545 00:25:33,200 --> 00:25:35,440 Speaker 1: and the majority of that is coming from a healthy fat. 546 00:25:35,480 --> 00:25:37,600 Speaker 1: You've got the sesame seed paste, and you've also got 547 00:25:37,600 --> 00:25:41,000 Speaker 1: extraversion olive oil and sen some flour oil, saturated fat, 548 00:25:41,080 --> 00:25:44,760 Speaker 1: zero point nine grams carbohydrates five point six grams, with 549 00:25:44,880 --> 00:25:47,480 Speaker 1: zero point seven of that being sugar, and three hundred 550 00:25:47,520 --> 00:25:50,280 Speaker 1: and twenty six milligrams of sodium. That's quite a lot 551 00:25:50,280 --> 00:25:52,800 Speaker 1: of sodium in a very small amount. So if you 552 00:25:52,880 --> 00:25:55,919 Speaker 1: have issues with blood pressure or you're watching your salt intake, 553 00:25:56,200 --> 00:25:58,160 Speaker 1: perhaps just be a little bit wary of this one. 554 00:25:58,359 --> 00:26:00,439 Speaker 1: I think that's a whack of sodium for it, you know, 555 00:26:00,480 --> 00:26:03,280 Speaker 1: only a couple of tablespoons, But otherwise I think it's 556 00:26:03,280 --> 00:26:06,359 Speaker 1: a very very strong product nutritionally. I haven't tasted it. 557 00:26:06,640 --> 00:26:09,080 Speaker 1: It's also gluten free, which is really important for because 558 00:26:09,080 --> 00:26:11,080 Speaker 1: we know we do have a lot of our listeners 559 00:26:11,080 --> 00:26:13,399 Speaker 1: that have ceai ectasies, so that's really important as well. 560 00:26:13,440 --> 00:26:15,439 Speaker 1: This one is gluten free as well. So what do 561 00:26:15,440 --> 00:26:18,240 Speaker 1: you think. I think that's pretty strong nutritionally, ingredient wise, 562 00:26:18,280 --> 00:26:20,120 Speaker 1: I really don't think you can make a better Hommis 563 00:26:20,160 --> 00:26:22,000 Speaker 1: yourself at home, honestly, And. 564 00:26:21,920 --> 00:26:24,520 Speaker 3: They are delicious, and the Bubba Ganot's equally as clean. 565 00:26:24,920 --> 00:26:27,000 Speaker 3: I'm not allowed to say clean. Apparently the ingredient list 566 00:26:27,000 --> 00:26:28,760 Speaker 3: has to be what can I say instead of clean? 567 00:26:29,800 --> 00:26:31,840 Speaker 1: I don't know. Somebody got very upset on my Instagram 568 00:26:31,920 --> 00:26:34,200 Speaker 1: dms that Susi refers to a lot of ingredient lists 569 00:26:34,200 --> 00:26:36,639 Speaker 1: as clean. They said only laundry should be clean, and 570 00:26:36,680 --> 00:26:39,040 Speaker 1: I said, honestly, like it's just a word like it. 571 00:26:39,400 --> 00:26:43,480 Speaker 1: Don't let words triger you in all honesty, like clean better. Yeah, 572 00:26:43,560 --> 00:26:49,800 Speaker 1: it's a better ingredient, liss, wholesome, wholesome, ratural anyway, it's 573 00:26:49,800 --> 00:26:51,640 Speaker 1: a good ingredient, let's put it that way. 574 00:26:51,840 --> 00:26:54,239 Speaker 3: Yes, And the same with the bubbag snap babagoos. She's 575 00:26:54,280 --> 00:26:56,879 Speaker 3: a little bit more polarizing. It's not as loved perhaps 576 00:26:56,880 --> 00:26:58,680 Speaker 3: as Homis, but it is quite a good one. I 577 00:26:58,720 --> 00:27:01,400 Speaker 3: think the key thing with deer coming into party season 578 00:27:02,040 --> 00:27:04,560 Speaker 3: is it's about portion control. And I think if you, 579 00:27:04,880 --> 00:27:07,359 Speaker 3: like we all do, if you just stick the tub 580 00:27:07,359 --> 00:27:09,359 Speaker 3: out on the platter, everyone will eat the whole lot, 581 00:27:09,400 --> 00:27:11,359 Speaker 3: the same as the block of cheese. You'll eat what 582 00:27:11,400 --> 00:27:14,720 Speaker 3: you serve. Whereas if you're giving yourself an individual portion 583 00:27:15,000 --> 00:27:17,440 Speaker 3: to have with your veggies in the afternoon, just dish 584 00:27:17,480 --> 00:27:20,680 Speaker 3: out to tablespoons on the platter rather than putting the container. 585 00:27:21,119 --> 00:27:23,119 Speaker 3: And the same when you're serving platters to people. I 586 00:27:23,359 --> 00:27:26,239 Speaker 3: now just cut half the cheese, because often I used 587 00:27:26,240 --> 00:27:28,440 Speaker 3: to find I'd put out a whole platter and throw 588 00:27:28,520 --> 00:27:30,879 Speaker 3: half of it away or it would all get eaten. 589 00:27:30,960 --> 00:27:32,920 Speaker 3: And then if I put half, only half gets eaten. 590 00:27:32,960 --> 00:27:34,800 Speaker 3: So it naturally helps to control. And everyone's had the 591 00:27:34,840 --> 00:27:37,879 Speaker 3: same experience with the dip and the cheese, so certainly 592 00:27:37,880 --> 00:27:40,400 Speaker 3: be mindful of those portions. And I definitely with dip 593 00:27:40,520 --> 00:27:43,400 Speaker 3: containers now try and sort of doll out some into 594 00:27:43,440 --> 00:27:45,480 Speaker 3: a separate dish, and then I might get two uses 595 00:27:45,480 --> 00:27:47,359 Speaker 3: out of it, which is both helpful from a budget 596 00:27:47,359 --> 00:27:50,680 Speaker 3: perspective but also a portion control perspective. So some metal 597 00:27:50,720 --> 00:27:52,720 Speaker 3: tips there, but yeah, if you do see them, they're 598 00:27:52,840 --> 00:27:55,240 Speaker 3: very strong. Product nutritionally and they're delicious and they've got 599 00:27:55,240 --> 00:27:58,119 Speaker 3: a whole range. So for those who are in urban areas, 600 00:27:58,119 --> 00:28:01,399 Speaker 3: Harris Farm, Doo Stock and more, especially Grosses and sometimes, 601 00:28:01,440 --> 00:28:02,639 Speaker 3: as I said, you see them coming in and out 602 00:28:02,680 --> 00:28:05,440 Speaker 3: of supermarkets as well. All right, lean, this is your 603 00:28:05,520 --> 00:28:07,320 Speaker 3: episode and I've just taken over completely. 604 00:28:07,400 --> 00:28:10,280 Speaker 1: What's gonna say, like, come on, all right? No a 605 00:28:10,359 --> 00:28:13,119 Speaker 1: listener question. I'll have a go at the last segment 606 00:28:13,160 --> 00:28:16,239 Speaker 1: of the podcast. All right, list of question? How do 607 00:28:16,320 --> 00:28:19,880 Speaker 1: you achieve a calorie deficit minus counting calories? So this 608 00:28:19,920 --> 00:28:23,119 Speaker 1: is a good one because does calori accounting work, Yes, 609 00:28:23,160 --> 00:28:25,280 Speaker 1: But if it's not going to teach you anything, or 610 00:28:25,320 --> 00:28:26,440 Speaker 1: if you're not going to do it for the rest 611 00:28:26,440 --> 00:28:28,400 Speaker 1: of your life. What I find is that people can 612 00:28:28,440 --> 00:28:31,280 Speaker 1: lose weight counting calories, but the minute they stop doing that, 613 00:28:31,320 --> 00:28:33,320 Speaker 1: all the weight comes back on again. So if it's 614 00:28:33,359 --> 00:28:35,320 Speaker 1: not something that you want to do forever, and let's 615 00:28:35,320 --> 00:28:37,320 Speaker 1: be honest, most of us are just too busy, or 616 00:28:37,440 --> 00:28:39,719 Speaker 1: in my guess, I just couldn't be bothered doing it forever. 617 00:28:40,120 --> 00:28:42,840 Speaker 1: You want some really smart strategies to be able to 618 00:28:43,080 --> 00:28:46,280 Speaker 1: reduce the calorie load of your daily intake, to achieve 619 00:28:46,280 --> 00:28:49,040 Speaker 1: fat loss without having it to be super super onnerus 620 00:28:49,040 --> 00:28:51,360 Speaker 1: where you are loggi and counting every single thing you 621 00:28:51,400 --> 00:28:54,320 Speaker 1: eat in an app, because although it may work, it 622 00:28:54,360 --> 00:28:58,080 Speaker 1: may also create more disordered eating food fear for some 623 00:28:58,160 --> 00:29:00,920 Speaker 1: people with I guess more of a sensitive back ground. Yeah, 624 00:29:00,920 --> 00:29:02,880 Speaker 1: it's just not practical for a lot of busy people. 625 00:29:03,000 --> 00:29:05,480 Speaker 1: So probably my first tip is, and I think we've 626 00:29:05,520 --> 00:29:08,160 Speaker 1: talked about this on the podcast before, is more that 627 00:29:08,240 --> 00:29:11,480 Speaker 1: shaving calorie. So just slightly reduce your meals. You don't 628 00:29:11,520 --> 00:29:13,880 Speaker 1: have to have half your serving at dinner or half 629 00:29:13,880 --> 00:29:16,360 Speaker 1: of what used to have for lunch. Just shave off 630 00:29:16,400 --> 00:29:19,160 Speaker 1: ten to twenty percent off your meals and that should 631 00:29:19,280 --> 00:29:22,800 Speaker 1: naturally create a calorie deficit without leaving you too hungry. 632 00:29:22,880 --> 00:29:24,880 Speaker 1: And if you're gonna shave off, say ten to twenty 633 00:29:24,920 --> 00:29:27,440 Speaker 1: percent of the meat and potato, bulk up the rest 634 00:29:27,480 --> 00:29:30,160 Speaker 1: of the plate with that veggy amount. The other thing 635 00:29:30,200 --> 00:29:31,880 Speaker 1: that I often talk to a lot of my clients 636 00:29:31,920 --> 00:29:35,520 Speaker 1: about is that mindless munching so many times throughout the 637 00:29:35,560 --> 00:29:37,760 Speaker 1: day where and I've got a big jar of nuts 638 00:29:37,800 --> 00:29:39,560 Speaker 1: at home. Mea has quite a lot of nut allergies, 639 00:29:39,560 --> 00:29:41,880 Speaker 1: so she's fine with almonds and macadamias. I've got a 640 00:29:41,880 --> 00:29:44,320 Speaker 1: big jar just full of roasted almonds and macadamias, just 641 00:29:44,320 --> 00:29:46,680 Speaker 1: because I know that nuts are incredibly helpful. But the 642 00:29:46,760 --> 00:29:49,480 Speaker 1: amount of times my husband goes into the pantry and 643 00:29:49,520 --> 00:29:52,640 Speaker 1: scoops out an enormous handful of nuts he cost I 644 00:29:52,680 --> 00:29:55,480 Speaker 1: spend like sixty dollars a week on nuts, like I don't, 645 00:29:55,520 --> 00:29:57,640 Speaker 1: but it feels that way, like it's ridiculous, like a 646 00:29:57,680 --> 00:30:00,480 Speaker 1: big like a kilo of nuts lasses about three He's 647 00:30:00,480 --> 00:30:02,640 Speaker 1: just constantly in the pantry and it's okay because it's 648 00:30:02,640 --> 00:30:05,560 Speaker 1: healthy and it's good for him and metabolically like, he's okay. 649 00:30:05,600 --> 00:30:08,440 Speaker 1: He wait, trains very hard, he's got good metabolism. But 650 00:30:08,560 --> 00:30:10,880 Speaker 1: a lot of us, myself included, cannot get away with 651 00:30:11,000 --> 00:30:13,760 Speaker 1: just scooping handfuls of nuts each day. So it's that 652 00:30:13,880 --> 00:30:17,320 Speaker 1: mindless munching that we want to just be more aware 653 00:30:17,520 --> 00:30:20,040 Speaker 1: or mindful of. So how many times do we go 654 00:30:20,080 --> 00:30:21,840 Speaker 1: into the pantry and just grab a little bit of 655 00:30:21,880 --> 00:30:25,000 Speaker 1: this extra teaspoon a peanut butter, grab some extra crackers, 656 00:30:25,040 --> 00:30:27,520 Speaker 1: grab a handful of nuts. We're making the kids dinner, 657 00:30:27,520 --> 00:30:29,719 Speaker 1: we're eating the crust, we're having a bit of cheese 658 00:30:29,720 --> 00:30:31,920 Speaker 1: as we're plating up so all of those things that 659 00:30:31,960 --> 00:30:35,440 Speaker 1: we're putting in our mouth without intentionally asking ourselves, am 660 00:30:35,520 --> 00:30:38,360 Speaker 1: I really hungry? Does my body actually need to fuel? 661 00:30:38,600 --> 00:30:41,880 Speaker 1: So just trying to rethink that mindless munching. When it 662 00:30:41,880 --> 00:30:45,680 Speaker 1: comes to a calorie deficit, you really most people, myself included, 663 00:30:45,800 --> 00:30:48,080 Speaker 1: only really have the budget to eat out once or 664 00:30:48,080 --> 00:30:50,480 Speaker 1: twice a week. And I'm being completely honest, like I 665 00:30:50,520 --> 00:30:52,160 Speaker 1: say to my clients, if you want to eat out 666 00:30:52,200 --> 00:30:54,160 Speaker 1: more than once or twice a week, we have to 667 00:30:54,160 --> 00:30:57,120 Speaker 1: be very very particularly with the choices that you want 668 00:30:57,160 --> 00:30:59,719 Speaker 1: to pick, because eating at is just so much more 669 00:30:59,760 --> 00:31:01,760 Speaker 1: calor dense. And if you were going to cook something 670 00:31:01,760 --> 00:31:04,760 Speaker 1: yourself at home, sometimes even double the calories. And if 671 00:31:04,760 --> 00:31:07,480 Speaker 1: you were to make something yourself at home, because you know, 672 00:31:07,600 --> 00:31:10,120 Speaker 1: chefs at a restaurant want their food to taste good, 673 00:31:10,240 --> 00:31:13,120 Speaker 1: they will you know, cook even grilled fish or something 674 00:31:13,160 --> 00:31:15,680 Speaker 1: in butter or in oil to make it taste delicious 675 00:31:15,680 --> 00:31:17,640 Speaker 1: so that you come back and you order again and 676 00:31:17,680 --> 00:31:20,200 Speaker 1: you revisit them again. So all of those foods, even 677 00:31:20,240 --> 00:31:22,560 Speaker 1: if you're getting an extra serve of mushrooms or spinach 678 00:31:22,600 --> 00:31:25,360 Speaker 1: with your eggs on toasted breakfast. That's amazing, but they're 679 00:31:25,440 --> 00:31:28,000 Speaker 1: drowning that in butter or oil. And that's fine if 680 00:31:28,040 --> 00:31:30,440 Speaker 1: you're not trying to chieve a calorie deficit. But all 681 00:31:30,480 --> 00:31:32,960 Speaker 1: of those little things add up, So just be conscious 682 00:31:32,960 --> 00:31:34,920 Speaker 1: of how many times a week you do it out. 683 00:31:35,320 --> 00:31:37,960 Speaker 1: And my final one in terms of achieving a deficit 684 00:31:38,000 --> 00:31:41,000 Speaker 1: without having to count your calories, is just again being 685 00:31:41,040 --> 00:31:42,960 Speaker 1: mindful of all the drinks that are going in, so 686 00:31:43,040 --> 00:31:47,120 Speaker 1: the coffees, the added sugars, the syrups, the alcohols, the juices, 687 00:31:47,400 --> 00:31:50,640 Speaker 1: particularly as the weather warms up. Like, yes, water is important, 688 00:31:50,760 --> 00:31:53,040 Speaker 1: but sometimes we just get a little bit bored of water. 689 00:31:53,080 --> 00:31:55,040 Speaker 1: Like I had a client literally yesterday say to me, 690 00:31:55,280 --> 00:31:57,440 Speaker 1: I've had so much water today. You'd be so proud, 691 00:31:57,480 --> 00:31:59,360 Speaker 1: But what else can I drink? Because I'm just so 692 00:31:59,440 --> 00:32:02,040 Speaker 1: sick of drink water all the time. So, yes, there 693 00:32:02,080 --> 00:32:04,520 Speaker 1: are some other better choices when it comes to hydration 694 00:32:04,960 --> 00:32:07,000 Speaker 1: if you're a little bit sick of water, But just 695 00:32:07,040 --> 00:32:09,479 Speaker 1: be mindful of the extra things that tend to creep in, 696 00:32:09,560 --> 00:32:12,120 Speaker 1: particularly when the weather gets a little bit warmer. You know, 697 00:32:12,160 --> 00:32:14,840 Speaker 1: it might be some cold breast juices, it might be smoothies, 698 00:32:14,880 --> 00:32:17,680 Speaker 1: it might be just you know, even like seltzs, those 699 00:32:17,680 --> 00:32:19,760 Speaker 1: sort of things. So some of the lower calorie alcohols, 700 00:32:19,760 --> 00:32:23,160 Speaker 1: although they are better choice, they still do contain alcohol 701 00:32:23,160 --> 00:32:25,320 Speaker 1: and calories as well. So just be mindful of all 702 00:32:25,360 --> 00:32:27,360 Speaker 1: of those drinks that tend to slip in each day. 703 00:32:27,560 --> 00:32:29,600 Speaker 1: I'm not saying you can't have coffee. I'm not saying 704 00:32:29,640 --> 00:32:32,160 Speaker 1: you can't have a choice, but all of that matters 705 00:32:32,160 --> 00:32:34,240 Speaker 1: when it comes to trying to achieve a calorie deficit. 706 00:32:34,280 --> 00:32:37,680 Speaker 1: You've got to reduce down your calorie load by roughly 707 00:32:37,720 --> 00:32:40,440 Speaker 1: about twenty percent, and that has to come from somewhere. 708 00:32:40,480 --> 00:32:42,720 Speaker 1: So if you're not willing to sort of sacrifice some 709 00:32:42,840 --> 00:32:44,760 Speaker 1: of those drinks, you've got to take a closer look 710 00:32:44,800 --> 00:32:47,800 Speaker 1: at the meals or what you're consuming between those meals, 711 00:32:48,240 --> 00:32:50,320 Speaker 1: or how many times you're eating out, because I do 712 00:32:50,360 --> 00:32:53,080 Speaker 1: think that they're probably the three key hitters for most 713 00:32:53,080 --> 00:32:56,400 Speaker 1: people is the portion sizes of the meals, the mindless munching, 714 00:32:56,560 --> 00:32:59,440 Speaker 1: and also the eating out that will probably make give 715 00:32:59,480 --> 00:33:01,400 Speaker 1: you the biggest bang for your buck when it comes 716 00:33:01,440 --> 00:33:04,200 Speaker 1: to achieving that loss. Anything else you've got to add there, 717 00:33:04,200 --> 00:33:06,080 Speaker 1: Susie or did I mostly cover it? 718 00:33:06,520 --> 00:33:08,040 Speaker 3: I think the thing that sprung to mind when I 719 00:33:08,080 --> 00:33:10,160 Speaker 3: saw that question which had come through on our Instagram 720 00:33:10,400 --> 00:33:12,640 Speaker 3: was a really good one. Was that I think very 721 00:33:12,720 --> 00:33:16,680 Speaker 3: few of us stop eating before we're really stuffed, and 722 00:33:16,760 --> 00:33:19,600 Speaker 3: I think to achieve a calorie deficit, you need to 723 00:33:19,680 --> 00:33:21,480 Speaker 3: kind of finish the meal when you could have a 724 00:33:21,520 --> 00:33:24,560 Speaker 3: little bit more, because it takes that kind of twenty 725 00:33:24,600 --> 00:33:28,120 Speaker 3: thirty minutes to really feel satisfaction, and so many of 726 00:33:28,200 --> 00:33:31,160 Speaker 3: us are kind of eating on autoq that we're not 727 00:33:31,280 --> 00:33:33,960 Speaker 3: in touch with that appetite at all, so we're routinely overeating, 728 00:33:34,040 --> 00:33:36,880 Speaker 3: even by small amounts, a few extra mouthfuls. So I 729 00:33:36,880 --> 00:33:39,640 Speaker 3: think if you can practice sort of slowing down and 730 00:33:39,720 --> 00:33:41,920 Speaker 3: leaving a couple of mouthfuls on your plate, or just 731 00:33:42,000 --> 00:33:45,160 Speaker 3: noticing actually I could do without that, that's another way 732 00:33:45,240 --> 00:33:48,960 Speaker 3: to infer where you actually had enough rather than overeating. 733 00:33:49,360 --> 00:33:51,720 Speaker 3: And I always when I'm talking to clients, I'll do 734 00:33:51,840 --> 00:33:54,520 Speaker 3: the pizza test. So if I'll talk to a client 735 00:33:54,520 --> 00:33:56,480 Speaker 3: about how many pieces of pizza they'll have if they're 736 00:33:56,520 --> 00:33:59,120 Speaker 3: having pizza, and often they'll say five or six, and 737 00:33:59,160 --> 00:34:01,920 Speaker 3: then I absolutely know that they're not mindfully eating because 738 00:34:02,080 --> 00:34:04,480 Speaker 3: for a small female, keep in mind that a slice 739 00:34:04,480 --> 00:34:06,360 Speaker 3: of pizza has got at least one fifty, probably closer 740 00:34:06,360 --> 00:34:09,120 Speaker 3: to to hundred calories. So if you're eating five or 741 00:34:09,160 --> 00:34:11,800 Speaker 3: six pieces of pizza, you're eating over a thousand calories, 742 00:34:11,800 --> 00:34:14,839 Speaker 3: Like it's almost double a meal size. Whereas if you 743 00:34:14,880 --> 00:34:17,680 Speaker 3: have a pizza and sit down and have a couple 744 00:34:17,719 --> 00:34:20,520 Speaker 3: of pieces with salad, and then you might be like, oh, 745 00:34:20,560 --> 00:34:22,600 Speaker 3: I could have one more, maybe three, you'll be pretty stuffed, 746 00:34:22,640 --> 00:34:24,640 Speaker 3: Like that's a big meal. So when you do the 747 00:34:24,640 --> 00:34:27,600 Speaker 3: pizza test, if you are routinely scoffing five six pieces, 748 00:34:27,680 --> 00:34:30,279 Speaker 3: you're absolutely eating on AUTOQ and a way out of 749 00:34:30,320 --> 00:34:33,879 Speaker 3: touch with your natural appetite. So yeah, keep that in mind. 750 00:34:33,920 --> 00:34:37,600 Speaker 3: You know, when you're over constantly overstuffing and feeling sitting 751 00:34:37,600 --> 00:34:40,160 Speaker 3: on the couch feeling over full, and then just start 752 00:34:40,200 --> 00:34:41,839 Speaker 3: to get to that point where you could have something else, 753 00:34:41,840 --> 00:34:43,400 Speaker 3: but you're choosing not to, going to wait an hour 754 00:34:43,480 --> 00:34:45,960 Speaker 3: or two and in many cases you won't need any 755 00:34:45,960 --> 00:34:48,120 Speaker 3: more food. So that's how you retrain yourself to not 756 00:34:48,200 --> 00:34:51,080 Speaker 3: constantly overeat. How many pieces of pizza do you have? 757 00:34:51,120 --> 00:34:52,719 Speaker 3: You look horrified when I said that, No. 758 00:34:52,760 --> 00:34:54,440 Speaker 1: No, no, I just think a slice of pizza is 759 00:34:54,480 --> 00:34:56,120 Speaker 1: more than one hundred and fifty calories I often will 760 00:34:56,120 --> 00:34:58,080 Speaker 1: say to my AP clients, it's two fifty three hundred. Well, 761 00:34:58,120 --> 00:34:59,680 Speaker 1: I mean it depends on the size, right, are you 762 00:34:59,719 --> 00:35:01,960 Speaker 1: a new is it a New York slice kind of size, 763 00:35:02,080 --> 00:35:04,839 Speaker 1: or is it like a small homemade pizza. But routinely 764 00:35:05,120 --> 00:35:07,160 Speaker 1: I would think that most slices of pizza are two 765 00:35:07,200 --> 00:35:09,280 Speaker 1: to three hundred calories. And then of course it depends 766 00:35:09,320 --> 00:35:11,640 Speaker 1: on the topic. So unlike you, most of my clients 767 00:35:11,680 --> 00:35:14,520 Speaker 1: I would recommend, you know, around three slices, with some 768 00:35:14,680 --> 00:35:17,840 Speaker 1: with obviously a big side salad. I would mostly have 769 00:35:17,960 --> 00:35:19,759 Speaker 1: three to four, I guess. And again it depends if 770 00:35:19,800 --> 00:35:21,480 Speaker 1: I'm trying to achieve a calorie deficit or on my 771 00:35:21,520 --> 00:35:23,799 Speaker 1: back at maintenance or at the moment I'm actually trying 772 00:35:23,800 --> 00:35:25,120 Speaker 1: to gain a little bit of muscle mass, so I'm 773 00:35:25,120 --> 00:35:27,200 Speaker 1: actually eating in a slight calorie surplus. But that's a 774 00:35:27,200 --> 00:35:29,319 Speaker 1: whole nother podcast episode. 775 00:35:29,560 --> 00:35:31,319 Speaker 3: Because I see you, I was thinking, pizza, I'm going 776 00:35:31,360 --> 00:35:33,120 Speaker 3: to finish. I know you want to finish. But I 777 00:35:33,160 --> 00:35:36,040 Speaker 3: was watching an American TV show and they bought one 778 00:35:36,040 --> 00:35:38,960 Speaker 3: pizza for the whole family, and it reminded me that 779 00:35:39,000 --> 00:35:41,799 Speaker 3: in America they have a slice like that's the that's 780 00:35:41,840 --> 00:35:42,200 Speaker 3: the meal. 781 00:35:42,320 --> 00:35:43,560 Speaker 1: Yeah, because they're enormous. 782 00:35:43,640 --> 00:35:45,400 Speaker 3: Have you seen the slize of them loo, Yeah, but 783 00:35:45,440 --> 00:35:48,400 Speaker 3: they have one, whereas but our pieces, our slices can 784 00:35:48,400 --> 00:35:51,120 Speaker 3: still be enormous and the family will still buy three pizzas. 785 00:35:51,640 --> 00:35:53,560 Speaker 3: So I just got thinking about the pizza check. I 786 00:35:53,560 --> 00:35:54,400 Speaker 3: thought it was interesting. 787 00:35:55,280 --> 00:35:57,560 Speaker 1: But nothing like America, like a big slice in Australia 788 00:35:57,680 --> 00:36:00,480 Speaker 1: is nothing on it, you know, like an American slice peceza. 789 00:36:00,600 --> 00:36:03,320 Speaker 2: No, but it would be two Australian pieces. 790 00:36:03,000 --> 00:36:04,439 Speaker 1: Two hours reeselases for us. 791 00:36:04,680 --> 00:36:06,799 Speaker 2: Yeah, but we deal. They'll just have that. 792 00:36:06,840 --> 00:36:08,640 Speaker 3: They'll have one pizza for the whole family, whereas we 793 00:36:08,640 --> 00:36:11,800 Speaker 3: will buy routinely three or four pizzas for a big family. 794 00:36:12,200 --> 00:36:14,719 Speaker 1: Yeah, yeah, which is not inexpensive these days either with 795 00:36:14,760 --> 00:36:15,640 Speaker 1: the cost of living. 796 00:36:15,480 --> 00:36:18,400 Speaker 2: Or one hundred bucks for pizza dinner. Huge easily easily. 797 00:36:18,440 --> 00:36:19,759 Speaker 1: All right. That brings us to the end of the 798 00:36:19,840 --> 00:36:22,440 Speaker 1: Nutrition Couch for another episode. Don't forget to check out 799 00:36:22,440 --> 00:36:25,680 Speaker 1: our range of protein powders and functional hot chocolates at 800 00:36:25,719 --> 00:36:29,120 Speaker 1: designed Bidietitians dot com. And also we have our brand 801 00:36:29,160 --> 00:36:31,759 Speaker 1: new book Reset Nourish Burn, which is available at all 802 00:36:31,760 --> 00:36:34,600 Speaker 1: good bookstores, and there is also an audible version which 803 00:36:34,600 --> 00:36:37,360 Speaker 1: Stusie and I spent many hours in the recording studio 804 00:36:37,560 --> 00:36:39,520 Speaker 1: putting together for you, so if you like the sound 805 00:36:39,520 --> 00:36:42,000 Speaker 1: of our voices, maybe pick up the audio version of 806 00:36:42,160 --> 00:36:45,000 Speaker 1: Reset Nourish Burn as well. That brings us to the 807 00:36:45,040 --> 00:36:46,719 Speaker 1: end of the episode and we will catch you in 808 00:36:46,880 --> 00:36:47,920 Speaker 1: next week's episode. 809 00:36:48,080 --> 00:36:48,840 Speaker 2: Thanks for listening.