1 00:00:00,760 --> 00:00:03,720 Speaker 1: Have you ever considered using a weight loss medication, or 2 00:00:03,760 --> 00:00:06,320 Speaker 1: maybe you're using one, or perhaps you're one of the 3 00:00:06,440 --> 00:00:10,160 Speaker 1: many using one but not actually seeing any results despite 4 00:00:10,200 --> 00:00:14,360 Speaker 1: spending plenty of cash each month. On today's episode of 5 00:00:14,360 --> 00:00:18,000 Speaker 1: The Nutrition Couch, we deep dive into why these medications 6 00:00:18,079 --> 00:00:20,680 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 --> 00:00:26,080 Speaker 2: Wood and I'm City 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 00:00:28,720 --> 00:00:31,040 Speaker 1: keeps you up to date on everything that you need 11 00:00:31,080 --> 00:00:33,639 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 00:00:37,320 --> 00:00:41,559 Speaker 1: clearly shows that men and women have different nutritional needs. 14 00:00:41,840 --> 00:00:44,560 Speaker 1: We've also found a great new range of veggie based 15 00:00:44,680 --> 00:00:47,879 Speaker 1: dips and our listener question is all about achieving a 16 00:00:47,920 --> 00:00:51,120 Speaker 1: calorie deficit. So we've got a great podcast lined up 17 00:00:51,120 --> 00:00:53,640 Speaker 1: for our listeners today. But to kick us off, SUSI 18 00:00:53,760 --> 00:00:55,880 Speaker 1: is going to talk to us a little about the 19 00:00:55,920 --> 00:00:58,240 Speaker 1: myths of some weight loss medications. 20 00:00:58,840 --> 00:01:00,480 Speaker 3: True, and this has been on my mind and for 21 00:01:00,480 --> 00:01:02,440 Speaker 3: a couple of weeks now, Yanne, But I just also 22 00:01:02,480 --> 00:01:04,520 Speaker 3: wanted to share a text message that I had this 23 00:01:04,600 --> 00:01:07,880 Speaker 3: morning from a client of mine, and I thought that 24 00:01:07,920 --> 00:01:10,679 Speaker 3: you would really appreciate this. So she sent me her 25 00:01:10,920 --> 00:01:14,800 Speaker 3: food diary, which was detailing everything she'd had in her 26 00:01:14,840 --> 00:01:16,760 Speaker 3: heart rate when she was exercising, and it was a 27 00:01:16,880 --> 00:01:18,800 Speaker 3: very nice food die. I have to say my feedback 28 00:01:18,959 --> 00:01:22,319 Speaker 3: was very nice. And then at dinner at seven o'clock 29 00:01:22,840 --> 00:01:26,119 Speaker 3: she had salt and pepper tofu with a big thanks 30 00:01:26,200 --> 00:01:31,880 Speaker 3: Leanne next to it. Because if you haven't already bought 31 00:01:31,959 --> 00:01:34,880 Speaker 3: our new book Reset Nurishburne, which is in shots now, 32 00:01:34,880 --> 00:01:36,960 Speaker 3: and I was very pleased. Recently I was in Brisbane 33 00:01:37,000 --> 00:01:38,960 Speaker 3: and it was in all the bookstores and I very 34 00:01:39,040 --> 00:01:40,920 Speaker 3: quickly moved it to the front. So please, if you 35 00:01:40,959 --> 00:01:44,160 Speaker 3: do see our book, do some tactical rearranging in any 36 00:01:44,200 --> 00:01:44,960 Speaker 3: bookstores you're at. 37 00:01:45,000 --> 00:01:45,800 Speaker 2: We'd appreciate it. 38 00:01:46,360 --> 00:01:49,560 Speaker 3: And when we've compiled that book, we've put together twenty 39 00:01:49,640 --> 00:01:52,919 Speaker 3: five recipes, and when we were shooting the recipes almost 40 00:01:52,920 --> 00:01:56,520 Speaker 3: a year ago, Leanne was insistent that we included a 41 00:01:56,520 --> 00:01:59,080 Speaker 3: salt and pepper tofu or a tofu recipe. 42 00:01:58,680 --> 00:02:00,400 Speaker 2: Now hoping tofu. 43 00:02:01,600 --> 00:02:03,480 Speaker 3: Admittedly, if I'm going to tie restaurant, I don't mind 44 00:02:03,520 --> 00:02:06,680 Speaker 3: a tofu vegetable stirf rights marinated and loads of sodium. 45 00:02:06,680 --> 00:02:09,640 Speaker 3: But personally I don't have a lot of tofu recipes 46 00:02:09,680 --> 00:02:11,720 Speaker 3: on my books, but Liam's adamant. And when we shot 47 00:02:11,760 --> 00:02:14,360 Speaker 3: the salt and pepper tofu for the best way to 48 00:02:14,400 --> 00:02:16,600 Speaker 3: describe it, it looked great. And I said to Leanne, 49 00:02:16,639 --> 00:02:18,400 Speaker 3: you are on your own here. I'm not helping you 50 00:02:18,440 --> 00:02:21,280 Speaker 3: with this. This is not my area. But it appears 51 00:02:21,360 --> 00:02:25,240 Speaker 3: that despite this, my client has made it and liked 52 00:02:25,240 --> 00:02:25,919 Speaker 3: it very much. 53 00:02:25,960 --> 00:02:26,240 Speaker 2: Lane. 54 00:02:26,240 --> 00:02:29,360 Speaker 3: She enjoyed it with Asian greens, capskin, zucchini, onion, and 55 00:02:29,400 --> 00:02:32,720 Speaker 3: some tablespoon of salt reduced soy sauce. And I thought, 56 00:02:32,840 --> 00:02:33,760 Speaker 3: credit where credits? 57 00:02:33,840 --> 00:02:33,920 Speaker 1: Du? 58 00:02:34,200 --> 00:02:35,680 Speaker 2: Who am I to be a tofu hater? 59 00:02:36,720 --> 00:02:39,760 Speaker 3: You've just I've had no other feedback on our recipes 60 00:02:39,760 --> 00:02:41,919 Speaker 3: except the tofu one, so maybe it's the standout of 61 00:02:41,960 --> 00:02:42,320 Speaker 3: the book. 62 00:02:42,840 --> 00:02:45,680 Speaker 1: No, I've got all of the recipes, particularly also my 63 00:02:46,000 --> 00:02:47,959 Speaker 1: rocordo and zucchini for this. People love them. 64 00:02:47,840 --> 00:02:51,799 Speaker 2: Too, my our our rocordo and zucchini for yes. 65 00:02:52,720 --> 00:02:57,239 Speaker 1: Leon, Well, the tofu was I because you hard blocked me. 66 00:02:57,120 --> 00:03:01,520 Speaker 1: It was very good and my lovely program consultants Sarah 67 00:03:01,600 --> 00:03:03,520 Speaker 1: also made that for her family, and she did also 68 00:03:03,560 --> 00:03:05,440 Speaker 1: say that that was a standout. She was like, thank you, 69 00:03:05,520 --> 00:03:07,799 Speaker 1: kids loved it, so yeah, it is a really good one. 70 00:03:07,800 --> 00:03:10,240 Speaker 1: So if you haven't purchased our Reset in Irish Spurn book, 71 00:03:10,440 --> 00:03:12,959 Speaker 1: unfortunately it is only available in Australia at the moment. 72 00:03:13,000 --> 00:03:14,680 Speaker 1: I've had a lot of US clients we've tried to 73 00:03:14,680 --> 00:03:17,360 Speaker 1: get their hands on it, but unfortunately it's not available 74 00:03:17,360 --> 00:03:19,480 Speaker 1: in the US yet. But we're hoping that our publishers 75 00:03:19,560 --> 00:03:21,919 Speaker 1: can work some magic so everybody around the world has 76 00:03:21,960 --> 00:03:24,080 Speaker 1: access to it very soon. But thank you for all 77 00:03:24,120 --> 00:03:26,120 Speaker 1: of your support on our new book. We are very 78 00:03:26,200 --> 00:03:29,079 Speaker 1: very grateful and we are loving that you are loving recipes. 79 00:03:29,280 --> 00:03:30,880 Speaker 3: If you want to try salt and Peer for tofu, 80 00:03:30,960 --> 00:03:34,760 Speaker 3: that's the way to get the recipe. But onto more 81 00:03:34,800 --> 00:03:38,400 Speaker 3: serious matters, LeAnn I. In the past couple of weeks, 82 00:03:38,640 --> 00:03:40,920 Speaker 3: you know, in our work we do hear a lot 83 00:03:40,960 --> 00:03:44,400 Speaker 3: about weight loss medications, and you know, going back thirty 84 00:03:44,400 --> 00:03:46,640 Speaker 3: forty years, it was things like Xenacaw, which was a 85 00:03:46,640 --> 00:03:49,560 Speaker 3: fat malsora and everyone's always looking for this magic bullet. 86 00:03:49,560 --> 00:03:52,760 Speaker 3: And of course with the release of the GOLP range 87 00:03:52,840 --> 00:03:56,000 Speaker 3: of medications which include ozen Peak, we go v Manjaro 88 00:03:56,200 --> 00:03:59,920 Speaker 3: around the world it really has revolutionized, I guess, blugly 89 00:04:00,040 --> 00:04:02,720 Speaker 3: cost control and weight control for many people. And indeed 90 00:04:02,720 --> 00:04:04,880 Speaker 3: I've got you know, probably I can think of five 91 00:04:05,160 --> 00:04:07,360 Speaker 3: seven clients at the moment who have been using these 92 00:04:07,800 --> 00:04:12,600 Speaker 3: medications and successfully having extreme weight losses of twenty thirty kilos. 93 00:04:12,640 --> 00:04:16,480 Speaker 3: But in all of those cases, those clients have had 94 00:04:16,600 --> 00:04:21,360 Speaker 3: severe insulin resistance. They are eating well and exercising, and 95 00:04:21,400 --> 00:04:24,480 Speaker 3: these drugs are really just helping to lower their appetite 96 00:04:24,480 --> 00:04:27,800 Speaker 3: and also insulin levels, which can make weight loss very challenging. 97 00:04:27,920 --> 00:04:31,119 Speaker 3: So in the case where someone is exercising regularly, eating 98 00:04:31,120 --> 00:04:34,560 Speaker 3: a pretty healthy balanced diet with a calorie deficit, and 99 00:04:34,640 --> 00:04:36,920 Speaker 3: still really not losing at least one or two kilos 100 00:04:36,960 --> 00:04:40,039 Speaker 3: a month, they've got an abdominal measurement over ninety one 101 00:04:40,080 --> 00:04:42,600 Speaker 3: hundred centimeters, the family history of type two or even 102 00:04:42,640 --> 00:04:45,560 Speaker 3: a high HbA one C. Indeed, this is for who 103 00:04:45,600 --> 00:04:49,600 Speaker 3: these medications can work very, very effectively. But this is 104 00:04:49,640 --> 00:04:52,440 Speaker 3: not what I'm seeing regularly when I have inquiries come 105 00:04:52,440 --> 00:04:54,839 Speaker 3: through both LEAD and I see clients on a twelve 106 00:04:54,839 --> 00:04:57,560 Speaker 3: session or twelve week program and like to work with 107 00:04:57,600 --> 00:04:59,760 Speaker 3: people who have sort of longer term weight loss goals 108 00:05:00,160 --> 00:05:03,039 Speaker 3: and I regularly have people send me very detailed emails 109 00:05:03,080 --> 00:05:06,440 Speaker 3: about their weight loss history, including descriptions that they've been 110 00:05:06,560 --> 00:05:08,480 Speaker 3: using or put on oz and P or we go 111 00:05:08,640 --> 00:05:12,440 Speaker 3: V and often bio medical specialists might be a colorectal 112 00:05:12,560 --> 00:05:16,159 Speaker 3: or gut specialist when they've been to the gasterentrologist. In 113 00:05:16,200 --> 00:05:19,120 Speaker 3: some cases it may be from a GP. But I 114 00:05:19,160 --> 00:05:22,080 Speaker 3: have to be honestly, and in little to know cases 115 00:05:22,720 --> 00:05:25,479 Speaker 3: have they been referred to a dietitian, And in many 116 00:05:25,520 --> 00:05:28,120 Speaker 3: of those cases they are also not exercising, And I 117 00:05:28,279 --> 00:05:30,760 Speaker 3: have to be very clear. There is a massive myth 118 00:05:31,279 --> 00:05:35,000 Speaker 3: that these weight loss medications will work without a very 119 00:05:35,040 --> 00:05:39,320 Speaker 3: specific diet and without exercise long term, and I still 120 00:05:39,320 --> 00:05:42,240 Speaker 3: think that's a massive misconception, and people get really frustrated 121 00:05:42,360 --> 00:05:44,640 Speaker 3: when it's not working and they're not actually doing anything, 122 00:05:44,680 --> 00:05:49,240 Speaker 3: because these medications work in combination metabolically with a changing 123 00:05:49,240 --> 00:05:54,000 Speaker 3: calorie load and improving muscle sensitivity to insulin, and the 124 00:05:54,040 --> 00:05:56,560 Speaker 3: only way that's going to be sustained and maintained and 125 00:05:56,640 --> 00:05:59,040 Speaker 3: even effective long term is if the muscle is used. 126 00:05:59,800 --> 00:06:02,800 Speaker 3: In the couple of case studies I'm thinking about, they're 127 00:06:02,800 --> 00:06:04,280 Speaker 3: not even clients, but they might have sent me an 128 00:06:04,279 --> 00:06:07,760 Speaker 3: email about their use of these medications. They've been frustrated 129 00:06:07,880 --> 00:06:09,320 Speaker 3: that they've been on them or spent a lot of 130 00:06:09,320 --> 00:06:11,080 Speaker 3: money because they're very expensively and I want to say 131 00:06:11,120 --> 00:06:13,880 Speaker 3: hundreds of dollars a month. It's a big commitment, and 132 00:06:13,920 --> 00:06:16,120 Speaker 3: they've spent the money because of course, as human beings, 133 00:06:16,120 --> 00:06:17,719 Speaker 3: if we throw money at a problem, we tend to 134 00:06:17,720 --> 00:06:20,120 Speaker 3: think our work is done when that's not the actual work. 135 00:06:21,080 --> 00:06:23,359 Speaker 3: And of course they might have lost weight initially but 136 00:06:23,520 --> 00:06:26,200 Speaker 3: inevitably regained it, or maybe not even lost that much. 137 00:06:26,320 --> 00:06:28,840 Speaker 3: You know, if we as dietitians can get at least 138 00:06:28,880 --> 00:06:31,200 Speaker 3: one or two kilos a month at least off clients 139 00:06:31,240 --> 00:06:34,719 Speaker 3: without medication, these medications should be getting far greater amounts 140 00:06:34,720 --> 00:06:36,839 Speaker 3: in conjunction with diet exercise because we can do it 141 00:06:36,839 --> 00:06:37,280 Speaker 3: without them. 142 00:06:37,320 --> 00:06:39,839 Speaker 2: They're very serious medications. They're not to be taken lightly. 143 00:06:40,680 --> 00:06:43,640 Speaker 3: And so when I hear that they're being prescribed by 144 00:06:43,760 --> 00:06:48,000 Speaker 3: general practitioners who aren't weight management specialists, or even general 145 00:06:48,360 --> 00:06:52,440 Speaker 3: specialists like gastontrologists without any dietitian referral, I'm calling it's 146 00:06:52,480 --> 00:06:57,600 Speaker 3: really inappropriate because long term, my also belief with these 147 00:06:57,600 --> 00:06:59,520 Speaker 3: medications is you kind of get a few shots at it, 148 00:06:59,520 --> 00:07:02,680 Speaker 3: and then they won't work anymore because, like anything, the 149 00:07:02,720 --> 00:07:05,600 Speaker 3: body becomes resistant over time. So the best chance you've 150 00:07:05,600 --> 00:07:07,840 Speaker 3: often got with any medication is the first few times 151 00:07:07,839 --> 00:07:10,720 Speaker 3: you use it, because your body will readjust to it. 152 00:07:10,800 --> 00:07:12,480 Speaker 3: So you don't want to keep trying to go back 153 00:07:12,520 --> 00:07:14,040 Speaker 3: on OZ and peak. If you're going to commit to it, 154 00:07:14,040 --> 00:07:16,320 Speaker 3: you want to commit to it wholly and fully, and 155 00:07:16,360 --> 00:07:17,800 Speaker 3: that means you want to get your diet right from 156 00:07:17,800 --> 00:07:21,280 Speaker 3: the beginning. And you also want to be exercising, even 157 00:07:21,320 --> 00:07:24,040 Speaker 3: if it's just increasing your amount of general movement, even 158 00:07:24,040 --> 00:07:26,160 Speaker 3: if it's not going to the gym. So I wanted 159 00:07:26,160 --> 00:07:27,600 Speaker 3: to have a chat to you about that because I 160 00:07:27,600 --> 00:07:30,480 Speaker 3: still don't think it's well documented by the pharmaceutical companies 161 00:07:30,520 --> 00:07:33,760 Speaker 3: who manufacture them. It's not educated to the general practitioners 162 00:07:33,840 --> 00:07:34,840 Speaker 3: or medical specialists. 163 00:07:34,840 --> 00:07:36,240 Speaker 2: It's just when people. 164 00:07:36,000 --> 00:07:39,640 Speaker 3: Present with a weight issue and then the doctor goes 165 00:07:39,640 --> 00:07:41,480 Speaker 3: through and says, are you're doing this? Are you doing this? Oh, well, 166 00:07:41,560 --> 00:07:44,760 Speaker 3: let's try a weight loss medication. It really doesn't reiterate 167 00:07:44,800 --> 00:07:46,960 Speaker 3: how important it is that they all work together. Otherwise 168 00:07:46,960 --> 00:07:48,640 Speaker 3: it's basically going to be a waste of time and money. 169 00:07:48,680 --> 00:07:50,640 Speaker 3: And I've seen it time and time and time again. 170 00:07:51,040 --> 00:07:53,040 Speaker 3: In fact of the client load I have at the moment, 171 00:07:53,160 --> 00:07:55,000 Speaker 3: I would say that fifty percent have been on weight 172 00:07:55,000 --> 00:07:57,360 Speaker 3: loss medication at some point. But they're with me because 173 00:07:57,400 --> 00:08:00,000 Speaker 3: it didn't work, because they weren't actually targeting the underlying issue, 174 00:08:00,080 --> 00:08:03,520 Speaker 3: which was over eating, non hungry eating, too many treats, 175 00:08:03,560 --> 00:08:05,680 Speaker 3: and they're not the right type of movement to buffer 176 00:08:05,760 --> 00:08:08,080 Speaker 3: the amount of calories they want to consume. So it's 177 00:08:08,080 --> 00:08:11,000 Speaker 3: really complicated, and I don't think dietitians are given enough 178 00:08:11,040 --> 00:08:14,720 Speaker 3: credit for the crucial role they play in being able 179 00:08:14,760 --> 00:08:17,240 Speaker 3: to integrate weight loss medications for those who need them. 180 00:08:17,280 --> 00:08:20,160 Speaker 3: And certainly some people do. But if you're you know, 181 00:08:20,200 --> 00:08:22,440 Speaker 3: I had a client or a lady say to me, Oh, 182 00:08:22,680 --> 00:08:25,480 Speaker 3: she's really reluctant to increase her activity, and I was thinking, 183 00:08:25,520 --> 00:08:28,920 Speaker 3: you're wasting your time, because if that is the attitude, 184 00:08:29,000 --> 00:08:30,600 Speaker 3: you're never going to get the weight off. You're not 185 00:08:30,640 --> 00:08:32,360 Speaker 3: going to ever get weight off and keep it off 186 00:08:32,400 --> 00:08:35,559 Speaker 3: without starving yourself if you're not going to exercise, because 187 00:08:35,559 --> 00:08:38,560 Speaker 3: that's the engine to the body and ultimately to improve 188 00:08:38,600 --> 00:08:42,200 Speaker 3: metabolic efficiency and burn more calories and keep on top 189 00:08:42,240 --> 00:08:45,560 Speaker 3: of weight, you have to be prepared and committed to 190 00:08:45,600 --> 00:08:47,800 Speaker 3: move your body. Now, of course, there's some situations where 191 00:08:47,800 --> 00:08:49,880 Speaker 3: people physically can't move, and that's a whole different kettle 192 00:08:49,880 --> 00:08:51,920 Speaker 3: of fish. That's not what I'm talking about here. I'm 193 00:08:51,920 --> 00:08:53,920 Speaker 3: talking about people who just don't want to really move 194 00:08:54,480 --> 00:08:57,440 Speaker 3: and think that a weightless medication is the answer and 195 00:08:57,520 --> 00:08:59,520 Speaker 3: throwing a few hundred dollars is the key. But I 196 00:08:59,559 --> 00:09:01,960 Speaker 3: guarantee you'll waste your money and you'll be back looking 197 00:09:01,960 --> 00:09:05,079 Speaker 3: for the next answer or the next medication within months 198 00:09:05,120 --> 00:09:07,840 Speaker 3: after blowing thousands. But if you haven't changed those underlying 199 00:09:07,880 --> 00:09:09,760 Speaker 3: beliefs around the way the medications work. 200 00:09:10,760 --> 00:09:12,600 Speaker 1: Yeah, it's a really good point because we know when 201 00:09:12,640 --> 00:09:15,319 Speaker 1: there's more and more research coming out that these medications 202 00:09:15,360 --> 00:09:17,720 Speaker 1: do work for the right type of person. But like 203 00:09:17,760 --> 00:09:20,920 Speaker 1: you said, they're not a magic bullet. And most GPS 204 00:09:21,000 --> 00:09:22,560 Speaker 1: or most soxers will say to Clutch, you know, have 205 00:09:22,640 --> 00:09:25,320 Speaker 1: you tried exercising, yes, have you tried eating better? Yes? Okay, 206 00:09:25,360 --> 00:09:28,120 Speaker 1: let's start your weight loss medication. But like you said, 207 00:09:28,240 --> 00:09:31,040 Speaker 1: it's these things that work in combination together. The people 208 00:09:31,040 --> 00:09:33,880 Speaker 1: who get the most benefits and the long term benefits 209 00:09:34,080 --> 00:09:35,920 Speaker 1: are you. They lose the weight and they keep it 210 00:09:35,960 --> 00:09:38,280 Speaker 1: off are the ones that also work with the dietician 211 00:09:38,320 --> 00:09:40,800 Speaker 1: and are also doing the right type of exercise. So 212 00:09:40,840 --> 00:09:43,679 Speaker 1: it's all well and good to start with walking, particularly 213 00:09:43,720 --> 00:09:45,760 Speaker 1: if you know you're in a larger body, you have 214 00:09:45,880 --> 00:09:48,280 Speaker 1: some pain when you move, the body doesn't move as well. 215 00:09:48,520 --> 00:09:51,200 Speaker 1: Start with some gentle walking, but as those kilos start 216 00:09:51,200 --> 00:09:53,319 Speaker 1: to come off, you drop five, you drop ten, you're 217 00:09:53,360 --> 00:09:56,160 Speaker 1: now twenty down, you might be thirty down. Walking no 218 00:09:56,240 --> 00:09:58,520 Speaker 1: longer cuts it, and from a lot of people using 219 00:09:58,559 --> 00:10:02,600 Speaker 1: these weight loss medications, those and larger bodies, it decreases 220 00:10:02,640 --> 00:10:05,280 Speaker 1: the appetite. They're just not hungry, so the calorie intake 221 00:10:05,400 --> 00:10:08,640 Speaker 1: is significantly lower, which also in most cases has been 222 00:10:08,720 --> 00:10:11,960 Speaker 1: the protein intake is significantly lower, which then eats into 223 00:10:12,000 --> 00:10:14,959 Speaker 1: your muscle mass. So what you're losing isn't just body fat, 224 00:10:15,080 --> 00:10:18,800 Speaker 1: it's precious muscle mass as well. It's actually working one 225 00:10:18,840 --> 00:10:21,960 Speaker 1: on one with a dietician and with the qualified you know, trainer, 226 00:10:22,000 --> 00:10:25,880 Speaker 1: fitness expert, exercise physiologists. Is really really important to ensure 227 00:10:25,880 --> 00:10:27,959 Speaker 1: that your protein is high enough, you're getting in all 228 00:10:27,960 --> 00:10:30,200 Speaker 1: of the nutrients that you need as well, because you 229 00:10:30,240 --> 00:10:33,920 Speaker 1: can absolutely be overweight or obese and malnourished at the 230 00:10:33,960 --> 00:10:36,000 Speaker 1: same time. And I've seen it time and time again 231 00:10:36,040 --> 00:10:38,200 Speaker 1: where I've got some clients or they start with me, 232 00:10:38,240 --> 00:10:40,400 Speaker 1: and they were taking these medications in the past, and 233 00:10:40,440 --> 00:10:43,520 Speaker 1: because of the dampening effect on the appetite, they were like, 234 00:10:43,559 --> 00:10:45,360 Speaker 1: I wasn't really hungry, so I was just kind of 235 00:10:45,360 --> 00:10:47,439 Speaker 1: snacking or grazing. I was losing all this weight and 236 00:10:47,480 --> 00:10:50,079 Speaker 1: I just have you know, a couple of fun sized chocolate's, 237 00:10:50,080 --> 00:10:52,520 Speaker 1: a handful of you know, chips, a piece of toast 238 00:10:52,559 --> 00:10:56,400 Speaker 1: and this, all that, and the calorie intake is significantly less, 239 00:10:56,480 --> 00:10:59,800 Speaker 1: but the micro nutrient intake and the macronutrient intake is 240 00:10:59,840 --> 00:11:02,640 Speaker 1: all also significantly less. So they're actually ending up at 241 00:11:02,760 --> 00:11:05,680 Speaker 1: risk of micronutrient deficiencies as well. You can have an 242 00:11:05,720 --> 00:11:08,120 Speaker 1: iron deficiency, you can end up mail noosh, you can 243 00:11:08,160 --> 00:11:11,200 Speaker 1: have low zinc, you can have low vitamin C. And 244 00:11:11,240 --> 00:11:13,079 Speaker 1: I think I've told this story on the podcast before 245 00:11:13,120 --> 00:11:16,400 Speaker 1: Susie many years ago. I had a client present with scurvy, 246 00:11:16,679 --> 00:11:19,239 Speaker 1: Like scurvy is not something that we see in twenty 247 00:11:19,360 --> 00:11:21,400 Speaker 1: twenty four, And what were they doing. They were taking 248 00:11:21,480 --> 00:11:23,640 Speaker 1: a whole hYP of weight loss medications trying to follow 249 00:11:23,679 --> 00:11:27,000 Speaker 1: a very very low calorie chetogenic diet and basically viewed 250 00:11:27,000 --> 00:11:29,959 Speaker 1: all carbs and fruit as bad and vegetables is, you know, 251 00:11:30,160 --> 00:11:32,319 Speaker 1: just something they didn't need because the weight was coming 252 00:11:32,320 --> 00:11:35,520 Speaker 1: off because of these medications, and they ended up with scurvy. 253 00:11:35,600 --> 00:11:37,800 Speaker 1: Like who has a vitamin C deficiency in this day 254 00:11:37,800 --> 00:11:40,880 Speaker 1: and age only people who are not eating a balanced diet. 255 00:11:40,960 --> 00:11:43,920 Speaker 1: So just because you're on these weight loss medications doesn't 256 00:11:43,920 --> 00:11:46,600 Speaker 1: mean that the quality of your diet doesn't matter as well. 257 00:11:46,600 --> 00:11:49,000 Speaker 1: So the quality of your diet, i would argue, is 258 00:11:49,080 --> 00:11:52,040 Speaker 1: even more important than losing weight to begin with, because 259 00:11:52,040 --> 00:11:55,120 Speaker 1: you've got to build that healthy foundation. So once you've 260 00:11:55,160 --> 00:11:57,120 Speaker 1: lost the weight and you come out of that deficit, 261 00:11:57,360 --> 00:12:00,160 Speaker 1: you've actually got a great foundation to fall back on. 262 00:12:00,480 --> 00:12:04,120 Speaker 1: And resistance and strength based training is another really crucial 263 00:12:04,200 --> 00:12:07,080 Speaker 1: part of that foundation, and the research tells us that 264 00:12:07,120 --> 00:12:10,199 Speaker 1: we want as much as possible two days of resistance 265 00:12:10,280 --> 00:12:12,400 Speaker 1: or strength based training a week, And once you reach 266 00:12:12,480 --> 00:12:15,440 Speaker 1: over that forty plus age group, it becomes even more 267 00:12:15,480 --> 00:12:18,400 Speaker 1: important because you lose roughly about two percent of your 268 00:12:18,480 --> 00:12:21,719 Speaker 1: muscle mass per year after the age of forty, So 269 00:12:21,760 --> 00:12:24,520 Speaker 1: it's not something in isolation. You don't just take these 270 00:12:24,520 --> 00:12:28,520 Speaker 1: weight loss medications in isolation. Can they work, absolutely, but 271 00:12:28,600 --> 00:12:30,520 Speaker 1: you're going to get the biggest bang for your buck 272 00:12:30,679 --> 00:12:34,319 Speaker 1: actually working with a specialized dietitian, particularly one that specializes 273 00:12:34,360 --> 00:12:37,920 Speaker 1: in fat loss. Not all dietitians specialized in fatloss. Dietitians 274 00:12:37,920 --> 00:12:39,839 Speaker 1: are great at telling us how to eat well, but 275 00:12:39,880 --> 00:12:43,240 Speaker 1: not all dietitians actually specialize in fat loss, and definitely 276 00:12:43,240 --> 00:12:46,960 Speaker 1: all dietitians don't specialize in fat loss plus weight loss medication. 277 00:12:47,080 --> 00:12:50,079 Speaker 1: So make sure you actually seek out a qualified expert 278 00:12:50,080 --> 00:12:52,880 Speaker 1: in this area, and make sure that you're doing a 279 00:12:52,920 --> 00:12:55,320 Speaker 1: few days a week of resistance based activity as well, 280 00:12:55,320 --> 00:12:58,360 Speaker 1: because that will build the healthy foundation to bring it 281 00:12:58,400 --> 00:13:00,000 Speaker 1: off these medications long term. 282 00:13:00,760 --> 00:13:05,160 Speaker 3: True, and I think it's a real acceptance around Ultimately, 283 00:13:05,160 --> 00:13:06,959 Speaker 3: for all of us, the body is like a machine 284 00:13:07,320 --> 00:13:10,880 Speaker 3: and we need to move. Movement is not exercise, and 285 00:13:10,920 --> 00:13:13,960 Speaker 3: if the goal is to improve metabolism and basically eat more, 286 00:13:14,720 --> 00:13:16,800 Speaker 3: you're going to have to exercise, you know, and sometimes 287 00:13:16,840 --> 00:13:19,120 Speaker 3: the motivation to eat more is pretty strong, So I think, 288 00:13:19,160 --> 00:13:21,000 Speaker 3: you know, it's a bit of you know, there is 289 00:13:21,080 --> 00:13:24,400 Speaker 3: no quick fix for weight and otherwise you also just 290 00:13:24,520 --> 00:13:28,280 Speaker 3: end up wasting, which is not a metabolically fit body. 291 00:13:28,320 --> 00:13:30,480 Speaker 3: And that's the goal, that's to use those medications to 292 00:13:30,559 --> 00:13:34,680 Speaker 3: promote metabolism, not waste body fat away and make it 293 00:13:34,720 --> 00:13:37,920 Speaker 3: harder and har over time to eat and enjoy food. 294 00:13:38,559 --> 00:13:41,840 Speaker 3: All rightly, And well, there's a new data set that 295 00:13:41,920 --> 00:13:44,840 Speaker 3: came out on Science Direct in the last few days, 296 00:13:45,520 --> 00:13:49,319 Speaker 3: and it's a modeling paper looking at the metabolic differences 297 00:13:49,400 --> 00:13:52,960 Speaker 3: between men and women when it comes to food metabolism. 298 00:13:53,760 --> 00:13:57,960 Speaker 3: And I wanted to talk about it today, not because 299 00:13:58,280 --> 00:14:00,760 Speaker 3: it's new data we can actually use, because it's more 300 00:14:00,800 --> 00:14:05,200 Speaker 3: of a proposal or a hypothesis, but it really is starting 301 00:14:05,240 --> 00:14:08,160 Speaker 3: to break down the metabolic differences between men and women 302 00:14:08,520 --> 00:14:12,240 Speaker 3: and as such why their nutrient requirements are different. And 303 00:14:12,360 --> 00:14:17,199 Speaker 3: in the paper, it's proposed that potentially men and women 304 00:14:17,280 --> 00:14:22,720 Speaker 3: have different ways of storing different nutrients and metabolizing carbohydrates 305 00:14:22,800 --> 00:14:26,480 Speaker 3: and fat, particularly after periods of fasting. And it's basically 306 00:14:26,480 --> 00:14:28,840 Speaker 3: a watch this space in terms of whether the research 307 00:14:28,840 --> 00:14:31,280 Speaker 3: shows this to be true. But I was just saying 308 00:14:31,280 --> 00:14:33,600 Speaker 3: to you before we popped on today, to me, that 309 00:14:33,760 --> 00:14:36,720 Speaker 3: made absolute perfect sense. And the reason I thought it 310 00:14:36,800 --> 00:14:40,680 Speaker 3: relevant to discuss on the podcast today was that I 311 00:14:40,760 --> 00:14:45,120 Speaker 3: think we often are annoyed or irritated, or catering for 312 00:14:45,200 --> 00:14:49,440 Speaker 3: another gender in our household as opposed to focusing on 313 00:14:49,520 --> 00:14:52,280 Speaker 3: what our metabolic needs are, particularly as we move through 314 00:14:52,280 --> 00:14:55,840 Speaker 3: different life phases, whether it's pregnancy or postpartum, or even 315 00:14:55,920 --> 00:14:59,440 Speaker 3: perimenopause and the menopause or years. Because from and I 316 00:14:59,480 --> 00:15:01,160 Speaker 3: said to you, aga and before we hopped on, from 317 00:15:01,200 --> 00:15:04,280 Speaker 3: an evolutionary perspective, to me, it would make sense that 318 00:15:04,320 --> 00:15:07,440 Speaker 3: men and women store and metabolize nutrients differently, because if 319 00:15:07,480 --> 00:15:10,560 Speaker 3: you think back, you know, thousands and hundreds of millions 320 00:15:10,560 --> 00:15:14,600 Speaker 3: of years ago, however old the human species is. You know, 321 00:15:14,680 --> 00:15:16,600 Speaker 3: the men were the hunters. They needed to have fuel 322 00:15:16,600 --> 00:15:18,800 Speaker 3: that was readily available. They needed more energy, They had 323 00:15:18,840 --> 00:15:21,040 Speaker 3: a much higher percentage of muscle mass, and as such 324 00:15:21,080 --> 00:15:23,720 Speaker 3: that needed to be fueled, and they needed to cater 325 00:15:23,800 --> 00:15:26,960 Speaker 3: for periods of fasting or not, as opposed to women, 326 00:15:27,000 --> 00:15:29,720 Speaker 3: who were the caregivers and could store. So I think 327 00:15:29,800 --> 00:15:32,320 Speaker 3: that the example that pops to mind most commonly is 328 00:15:32,360 --> 00:15:34,680 Speaker 3: I'll have clients talking about needing to make a hearty 329 00:15:34,720 --> 00:15:37,880 Speaker 3: meal at night for their husband. You know, their husband 330 00:15:37,960 --> 00:15:41,239 Speaker 3: needs more fuel, and as such there's pasta and potatoes 331 00:15:41,480 --> 00:15:44,320 Speaker 3: and rice, And I think it's just really good to 332 00:15:44,800 --> 00:15:49,320 Speaker 3: understand that physiologically there are key metabolic differences between women 333 00:15:49,360 --> 00:15:53,320 Speaker 3: and men. As such, it's okay to acknowledge that different 334 00:15:53,400 --> 00:15:56,640 Speaker 3: meals and different balances of the nutrients can be served. 335 00:15:57,120 --> 00:15:59,600 Speaker 3: And I actually wrote this up this week for an 336 00:15:59,680 --> 00:16:02,600 Speaker 3: article on kids Spot where I was talking about the 337 00:16:02,720 --> 00:16:06,120 Speaker 3: art of deconstructing meals because there's a lot of always 338 00:16:06,120 --> 00:16:10,120 Speaker 3: talk about fussy eaters or busy mums making several meals 339 00:16:10,160 --> 00:16:13,040 Speaker 3: for a family, and what I would always say is 340 00:16:13,080 --> 00:16:16,120 Speaker 3: there's very few balanced meals you can't deconstruct, so any 341 00:16:16,160 --> 00:16:18,440 Speaker 3: family member can create what they need out of it. 342 00:16:18,920 --> 00:16:21,400 Speaker 3: And the reason I'm linking this back to different requirements 343 00:16:21,400 --> 00:16:22,840 Speaker 3: for men and women is that if you've got a 344 00:16:22,840 --> 00:16:24,840 Speaker 3: household where you're feeding a family. 345 00:16:24,920 --> 00:16:26,920 Speaker 2: So you've got sort of the old boy. 346 00:16:26,760 --> 00:16:29,200 Speaker 3: Who comes home and wants a big meal, You've got 347 00:16:29,200 --> 00:16:32,720 Speaker 3: perhaps teenage boys who are very, very hungry in training, 348 00:16:32,720 --> 00:16:34,480 Speaker 3: and then you might have a teenage girl who's much 349 00:16:34,520 --> 00:16:37,320 Speaker 3: more conscious about what she's eating, or you might have 350 00:16:37,320 --> 00:16:39,360 Speaker 3: a child who has a tendency to overeat, so you're 351 00:16:39,440 --> 00:16:42,520 Speaker 3: keeping an eye on them and whether it's a pasta meal, 352 00:16:42,640 --> 00:16:46,240 Speaker 3: whether it's for heaters, whether it's Mexican, whether it's pizza, 353 00:16:46,400 --> 00:16:49,920 Speaker 3: whether it's pokey bowls, whether it's shitzels. If you just 354 00:16:50,040 --> 00:16:53,000 Speaker 3: lay out the individual components, so put the protein in 355 00:16:53,000 --> 00:16:55,520 Speaker 3: one bowl, the calves in another, the salad and veggies, 356 00:16:55,560 --> 00:16:58,480 Speaker 3: and let people pick their own, it's then very easy 357 00:16:58,840 --> 00:17:00,840 Speaker 3: to create a meal that has the balance that each 358 00:17:01,280 --> 00:17:05,040 Speaker 3: person requires without this idea of there needs to be 359 00:17:05,160 --> 00:17:08,000 Speaker 3: two meals. And I think that that links back very 360 00:17:08,040 --> 00:17:10,000 Speaker 3: powerfully to this when I have women who say, oh, 361 00:17:10,080 --> 00:17:12,080 Speaker 3: but I need to make a hearty meal for my husband. 362 00:17:12,440 --> 00:17:13,080 Speaker 2: Well that's fine. 363 00:17:13,119 --> 00:17:15,359 Speaker 3: He can have the potatoes or the wedges or the rice, 364 00:17:15,440 --> 00:17:17,680 Speaker 3: but just don't mix it all together, and then you're 365 00:17:17,720 --> 00:17:20,000 Speaker 3: not going to create more work for yourself. So I 366 00:17:20,080 --> 00:17:22,080 Speaker 3: thought it just lends itself to a discussion about that, 367 00:17:22,119 --> 00:17:25,080 Speaker 3: because that is feedback I have regularly about busy women 368 00:17:25,119 --> 00:17:27,679 Speaker 3: not wanting to make multiple meals, or cooking two different meals, 369 00:17:27,720 --> 00:17:29,280 Speaker 3: you know, the pasta for the kids and then the 370 00:17:29,320 --> 00:17:31,920 Speaker 3: grilled fish for her. I think in most cases you 371 00:17:31,960 --> 00:17:35,160 Speaker 3: can deconstruct and put it open, and the food research 372 00:17:35,200 --> 00:17:39,120 Speaker 3: around kids shows that if they have one or two 373 00:17:39,119 --> 00:17:42,200 Speaker 3: options that they like within a meal, they will create 374 00:17:42,200 --> 00:17:43,879 Speaker 3: a balance plate and if you're worried about them not 375 00:17:43,920 --> 00:17:46,000 Speaker 3: eating any of the vegetables or salad, you can say 376 00:17:46,040 --> 00:17:48,639 Speaker 3: for younger kids you have to include one vegetable or 377 00:17:48,680 --> 00:17:50,960 Speaker 3: salad on your plate. So you can have some basic rules. 378 00:17:51,160 --> 00:17:53,800 Speaker 3: But then it really helps that art of self regulation, 379 00:17:53,880 --> 00:17:56,679 Speaker 3: where people serve what they need, create a plate that 380 00:17:56,720 --> 00:17:59,080 Speaker 3: has sort of different proportions and teaches people to eat 381 00:17:59,080 --> 00:18:01,439 Speaker 3: to appetite rather than being told what they should be 382 00:18:01,440 --> 00:18:04,800 Speaker 3: eating when it is served to them on the plate. Now, 383 00:18:04,880 --> 00:18:07,280 Speaker 3: I tend to naturally do that at home, not because 384 00:18:07,320 --> 00:18:10,000 Speaker 3: I'm that organized, more because I'm quite lazy, and I 385 00:18:10,040 --> 00:18:12,720 Speaker 3: find it's a very easy way to serve dinner quickly. 386 00:18:13,320 --> 00:18:16,280 Speaker 3: So I'll do the protein, and I'll open a salad 387 00:18:16,280 --> 00:18:18,560 Speaker 3: bag or cut out veggies for the kids, because I 388 00:18:18,560 --> 00:18:20,800 Speaker 3: find the young kids like sort of fresh veggies more 389 00:18:20,800 --> 00:18:23,880 Speaker 3: than cooked generally. And then i might add some potato 390 00:18:23,960 --> 00:18:27,080 Speaker 3: for them or a pasta for them. But I've always 391 00:18:27,080 --> 00:18:29,000 Speaker 3: done that when since I've had little kids, because that's 392 00:18:29,000 --> 00:18:31,040 Speaker 3: how little kids eat anyway, and I find it works 393 00:18:31,080 --> 00:18:33,000 Speaker 3: quite well for the adults. And then occasionally I might 394 00:18:33,040 --> 00:18:36,159 Speaker 3: do a more complicated mixed dish, but I know you 395 00:18:36,240 --> 00:18:39,000 Speaker 3: do that quite often too, particularly when you're entertaining. I 396 00:18:39,000 --> 00:18:40,960 Speaker 3: don't think it's for the reason that you're trying to 397 00:18:41,520 --> 00:18:44,760 Speaker 3: cater for different sex differences in food regulation, but just 398 00:18:44,840 --> 00:18:47,639 Speaker 3: naturally we find it lends itself to balance meals for 399 00:18:47,680 --> 00:18:49,560 Speaker 3: a family that require less preparation. 400 00:18:50,480 --> 00:18:52,600 Speaker 1: Yeah, and in this day and age, you know, there 401 00:18:52,600 --> 00:18:54,800 Speaker 1: are so many people with allergies and tolerance. Is that 402 00:18:54,840 --> 00:18:57,520 Speaker 1: sort of thing. So I hosted a big dinner for 403 00:18:57,680 --> 00:18:59,639 Speaker 1: some friends and one of them was vegan, one of 404 00:18:59,680 --> 00:19:02,760 Speaker 1: them with Celia gluten free, one of them, you know, 405 00:19:02,920 --> 00:19:05,159 Speaker 1: was pescatarian, the other ones like, I don't mind what 406 00:19:05,240 --> 00:19:07,000 Speaker 1: I eat. So I did a big Mexican thing and 407 00:19:07,040 --> 00:19:09,120 Speaker 1: I had you know, the gluten free wraps over there. 408 00:19:09,160 --> 00:19:10,760 Speaker 1: Then I had the other wraps over there. I had 409 00:19:10,800 --> 00:19:13,400 Speaker 1: all the salad deck constructed. Everyone could choose what they want. 410 00:19:13,600 --> 00:19:15,480 Speaker 1: I had beef in one bowl, I had beans in 411 00:19:15,520 --> 00:19:17,800 Speaker 1: another bowl, and I had some shredded chicken in another bowl. 412 00:19:18,000 --> 00:19:20,439 Speaker 1: So I think it caters to more of a fussy 413 00:19:20,480 --> 00:19:23,639 Speaker 1: eating crowd. It caters to different requirements. Like you said, 414 00:19:23,920 --> 00:19:26,520 Speaker 1: if you've got a partner who has a very labor 415 00:19:26,560 --> 00:19:30,199 Speaker 1: intensive job, perhaps they're very lean, you know, they just 416 00:19:30,280 --> 00:19:33,320 Speaker 1: metabolize food really well. Then you've got somebody else who 417 00:19:33,359 --> 00:19:35,879 Speaker 1: sits down a lot. They're working on active weight loss, 418 00:19:35,880 --> 00:19:38,040 Speaker 1: they might be going through those perry or those metopause 419 00:19:38,119 --> 00:19:40,720 Speaker 1: years where you know, the body just requires that little 420 00:19:40,720 --> 00:19:43,359 Speaker 1: bit less fuel, that little bit less carbohydrate. And then 421 00:19:43,400 --> 00:19:46,160 Speaker 1: you might have a couple of different age children. It's 422 00:19:46,200 --> 00:19:49,320 Speaker 1: really important that you know, we all require different amounts 423 00:19:49,320 --> 00:19:51,560 Speaker 1: of food, and particularly for kids, some days they're really 424 00:19:51,640 --> 00:19:53,960 Speaker 1: hungry and other days they're not really hungry at all. 425 00:19:54,160 --> 00:19:55,720 Speaker 1: And I know my kids, once I put it on 426 00:19:55,760 --> 00:19:57,720 Speaker 1: their plate, even if I don't eat it, their little 427 00:19:57,720 --> 00:19:59,840 Speaker 1: fingers are all over it, or Tilly's chucking it off 428 00:20:00,080 --> 00:20:03,040 Speaker 1: highjarets on the ground. Once it's on their like tray 429 00:20:03,200 --> 00:20:05,480 Speaker 1: or their plate, I'm not going to reuse that because 430 00:20:05,480 --> 00:20:07,360 Speaker 1: their fingers are been all through it. But if it's 431 00:20:07,400 --> 00:20:09,479 Speaker 1: in the middle of the table, I will box that up, 432 00:20:09,480 --> 00:20:11,439 Speaker 1: but I will use that for another meal. So for me, 433 00:20:11,480 --> 00:20:13,640 Speaker 1: it's less waste. If I serve them a whole plate 434 00:20:13,680 --> 00:20:16,120 Speaker 1: of food, I'm not really inclined to want to box 435 00:20:16,160 --> 00:20:18,280 Speaker 1: that up, you know, serve it again the next day, 436 00:20:18,280 --> 00:20:20,040 Speaker 1: because I'm just not sure is it gone on the floor, 437 00:20:20,080 --> 00:20:22,240 Speaker 1: has been picked back up that kind of thing, So 438 00:20:22,320 --> 00:20:24,120 Speaker 1: for me, it's a less waste thing as well. I'll 439 00:20:24,119 --> 00:20:25,959 Speaker 1: put a little bit on their plate, and then if 440 00:20:25,960 --> 00:20:27,760 Speaker 1: they're hungry, they'll ask more, and I'll give them a 441 00:20:27,760 --> 00:20:29,359 Speaker 1: little bit more. I'll give them a little bit more 442 00:20:29,480 --> 00:20:32,840 Speaker 1: because children are very good at being guided by their appetite, 443 00:20:32,880 --> 00:20:34,639 Speaker 1: and then some days they eat a heck of a 444 00:20:34,640 --> 00:20:36,800 Speaker 1: lot and other days they barely eat. So I feel 445 00:20:36,800 --> 00:20:40,520 Speaker 1: like those deconstructed meals are really really important. But I 446 00:20:40,600 --> 00:20:43,160 Speaker 1: think the big take home message from this modeling is that, 447 00:20:43,560 --> 00:20:47,040 Speaker 1: you know, different genders require different things when it comes 448 00:20:47,080 --> 00:20:49,560 Speaker 1: to nutrition. You know, I often will have you know, 449 00:20:49,680 --> 00:20:51,800 Speaker 1: my female saying, oh, but my husband's doing a two 450 00:20:51,840 --> 00:20:54,440 Speaker 1: day fast or he does so well and kinogenic diet, 451 00:20:54,760 --> 00:20:57,240 Speaker 1: and sure some modeling may show that females don't need 452 00:20:57,240 --> 00:21:00,800 Speaker 1: as many carbohydrates as males, but certainly particular when exercise 453 00:21:00,920 --> 00:21:04,080 Speaker 1: is involved, we know that females require a certain level 454 00:21:04,080 --> 00:21:07,440 Speaker 1: of carbohydrate and we don't do well with extended fasting, 455 00:21:07,600 --> 00:21:10,160 Speaker 1: whereas men seem to cope with that really, really well. 456 00:21:10,359 --> 00:21:12,679 Speaker 1: So there are a lot of hormonal and you know, 457 00:21:13,200 --> 00:21:16,280 Speaker 1: physiological differences between men and women, which I think is 458 00:21:16,320 --> 00:21:19,440 Speaker 1: really really important. So just because something worked really well 459 00:21:19,520 --> 00:21:22,400 Speaker 1: for your husband doesn't necessarily mean it's going to work 460 00:21:22,440 --> 00:21:24,440 Speaker 1: really well from you from like a fat loss or 461 00:21:24,480 --> 00:21:27,719 Speaker 1: a fasting perspective. So just I think brings home that 462 00:21:27,800 --> 00:21:32,040 Speaker 1: message of we all require that individualized advice. We all 463 00:21:32,480 --> 00:21:35,240 Speaker 1: metabolize and do better with some things, do worse with 464 00:21:35,359 --> 00:21:37,920 Speaker 1: other things, And even though the research might show us something, 465 00:21:38,400 --> 00:21:41,040 Speaker 1: we might feel like our body just does better with 466 00:21:41,119 --> 00:21:42,879 Speaker 1: the very opposite. So it's all well and good to 467 00:21:42,920 --> 00:21:45,160 Speaker 1: say this is what the research and the science shows us, 468 00:21:45,320 --> 00:21:47,560 Speaker 1: But only we know our body is the best, and 469 00:21:47,600 --> 00:21:50,160 Speaker 1: we know how good we feel when we're doing one 470 00:21:50,200 --> 00:21:53,320 Speaker 1: thing versus another. So I think that that personalized advice 471 00:21:53,440 --> 00:21:57,080 Speaker 1: that you know, that client experience, plus also taking some 472 00:21:57,200 --> 00:22:00,439 Speaker 1: of that science as well and utilizing all three together 473 00:22:00,760 --> 00:22:02,960 Speaker 1: to come up with a really personalized plan from a 474 00:22:03,000 --> 00:22:05,320 Speaker 1: client is one of the most important things that we 475 00:22:05,400 --> 00:22:08,000 Speaker 1: can do as clinicians. Is actually, you know, to get 476 00:22:08,000 --> 00:22:10,960 Speaker 1: our clients closer to their goals is taking all three 477 00:22:11,040 --> 00:22:13,920 Speaker 1: and really being aware of all three and then coming 478 00:22:14,000 --> 00:22:16,359 Speaker 1: up with that personalized plan as well. So, yeah, the 479 00:22:16,359 --> 00:22:18,880 Speaker 1: bottom line here is that we are very different. We're 480 00:22:18,960 --> 00:22:22,320 Speaker 1: very different species. We have very different hormones, we metabolize 481 00:22:22,320 --> 00:22:25,399 Speaker 1: and utilize different nutrients differently as well, and it is 482 00:22:25,480 --> 00:22:28,280 Speaker 1: really important to get some personalized advice and not just 483 00:22:28,400 --> 00:22:31,040 Speaker 1: do what your husband's doing, what your neighbor's doing, what 484 00:22:31,080 --> 00:22:34,359 Speaker 1: your colleague is doing, because we all, just you know, 485 00:22:34,440 --> 00:22:36,440 Speaker 1: are individuals, basically. 486 00:22:36,560 --> 00:22:37,560 Speaker 2: True, true, true, true. 487 00:22:37,600 --> 00:22:39,640 Speaker 3: I think we'll see more on this, I think as well, 488 00:22:39,680 --> 00:22:43,240 Speaker 3: because as we understand more about genetics and individual differences 489 00:22:43,240 --> 00:22:45,440 Speaker 3: with food, so too will we come to understand metabolic 490 00:22:45,480 --> 00:22:49,399 Speaker 3: differences in naturally what we metabolize better over time. 491 00:22:49,600 --> 00:22:51,960 Speaker 2: So watch this space all right ly. 492 00:22:52,040 --> 00:22:54,919 Speaker 3: And well, I had a client who was telling me 493 00:22:54,960 --> 00:22:58,720 Speaker 3: about a dip that they ate, and my natural inclination 494 00:22:58,880 --> 00:23:01,280 Speaker 3: was to say no, dips usually pretty high in calories 495 00:23:01,280 --> 00:23:03,960 Speaker 3: and lay off the homus. And then she pushed back 496 00:23:03,960 --> 00:23:05,880 Speaker 3: and said, no, no, this is a really good one. 497 00:23:05,920 --> 00:23:07,399 Speaker 3: And when I had to look at the nutritionals, I 498 00:23:07,400 --> 00:23:09,320 Speaker 3: had to be honest, she was actually right. So we 499 00:23:09,359 --> 00:23:11,520 Speaker 3: talk a lot about dips because we are devastated that 500 00:23:11,560 --> 00:23:14,160 Speaker 3: our Mediterranean vegetable is No. I haven't seen it one 501 00:23:14,280 --> 00:23:16,920 Speaker 3: placely and not one I've been going to coals even 502 00:23:17,000 --> 00:23:20,000 Speaker 3: and there's no old stock. You know, when the coliflower 503 00:23:20,080 --> 00:23:22,520 Speaker 3: rice disappeared. I have literally had a stock for a 504 00:23:22,520 --> 00:23:25,240 Speaker 3: whole year. I found so many packets in different supermarkets. 505 00:23:25,280 --> 00:23:27,639 Speaker 3: I've had it in my freezer all year, but I 506 00:23:27,680 --> 00:23:30,800 Speaker 3: have not found one tub of Mediterranean vegetable dips since 507 00:23:30,800 --> 00:23:32,960 Speaker 3: we first found out it was gone. 508 00:23:33,200 --> 00:23:36,560 Speaker 1: I haven't either. It's just banished into the even from Aldi. 509 00:23:36,600 --> 00:23:38,119 Speaker 1: I went to Aldi trying to look for it as well. 510 00:23:38,119 --> 00:23:39,280 Speaker 1: I could not even find it. 511 00:23:39,359 --> 00:23:42,359 Speaker 3: Not in old smaller coals, old coats, nothing. It's just 512 00:23:42,600 --> 00:23:46,080 Speaker 3: very upsetting. So what we found though, for the dip lovers, 513 00:23:46,080 --> 00:23:49,879 Speaker 3: and it is coming into party season, is a brand 514 00:23:50,119 --> 00:23:52,720 Speaker 3: you may not always see in supermarket, but you'll be 515 00:23:52,800 --> 00:23:54,760 Speaker 3: familiar with it because it's been around a long time 516 00:23:54,800 --> 00:23:58,680 Speaker 3: and it's called Yeller y a double La. And if 517 00:23:58,680 --> 00:24:00,960 Speaker 3: you don't see it, I think it's been in Woolies, 518 00:24:01,000 --> 00:24:03,600 Speaker 3: but it's often in supermarkets like Harris Farm that more 519 00:24:03,640 --> 00:24:06,439 Speaker 3: boutique range. And I promise you Delis you've seen it 520 00:24:06,480 --> 00:24:09,640 Speaker 3: over time. But I had to look at both their 521 00:24:09,640 --> 00:24:12,399 Speaker 3: homice and also their Bubba Ganuche and they are really 522 00:24:12,440 --> 00:24:17,680 Speaker 3: strong nutritionally. So in the Homus, for example, it's over 523 00:24:18,160 --> 00:24:19,520 Speaker 3: fifty eight percent chickpea. 524 00:24:20,080 --> 00:24:21,879 Speaker 1: I agreet it if you want. So it's sixty percent 525 00:24:21,920 --> 00:24:27,360 Speaker 1: of cooked chickpeas, sesame seed paste, water, vinegar, lemon juice, garlic, 526 00:24:27,480 --> 00:24:31,040 Speaker 1: sea salt, extra version, olive oil, sunflour oil, some cuman, 527 00:24:31,160 --> 00:24:34,879 Speaker 1: some pepper, and some purprika. It's a very very wholesome 528 00:24:35,240 --> 00:24:38,440 Speaker 1: ingredient list with sixty percent chickpea as well. So having 529 00:24:38,480 --> 00:24:41,160 Speaker 1: a you know, a legging base is really really important 530 00:24:41,160 --> 00:24:44,440 Speaker 1: from a five perspective, from a protein perspective, and also 531 00:24:44,560 --> 00:24:46,280 Speaker 1: you know, we know that helps to feed the good 532 00:24:46,320 --> 00:24:49,200 Speaker 1: gut bacteria as well. So I'm loving this ingredient list. 533 00:24:49,480 --> 00:24:51,720 Speaker 1: And then if we look at the nutritionals, so they 534 00:24:51,720 --> 00:24:54,159 Speaker 1: say a serving size is fifty grams, that's a pretty 535 00:24:54,160 --> 00:24:56,000 Speaker 1: hearty serving size. I would say to most of my 536 00:24:56,040 --> 00:24:58,280 Speaker 1: clients are about thirty grams. Who's a good size for 537 00:24:58,320 --> 00:25:00,840 Speaker 1: a dip, So fifty grams is pretty good. It comes 538 00:25:00,840 --> 00:25:03,479 Speaker 1: in a three fifty gram tub. I can't find it 539 00:25:03,520 --> 00:25:06,080 Speaker 1: at my local coalsal Wars, but it is in Harris 540 00:25:06,119 --> 00:25:08,359 Speaker 1: Farm and there are a few of them in Brisbane. 541 00:25:08,600 --> 00:25:11,199 Speaker 1: So the yellow homus is three fifty grams and Harris 542 00:25:11,200 --> 00:25:13,680 Speaker 1: Farm in retails for four ninety nine So it is 543 00:25:13,720 --> 00:25:15,920 Speaker 1: certainly more expensive than some of the other dips on 544 00:25:15,960 --> 00:25:18,800 Speaker 1: the market, but in this case, you're paying for quality, 545 00:25:18,840 --> 00:25:22,000 Speaker 1: you're paying for better ingredients. Put it that way. So 546 00:25:22,080 --> 00:25:25,760 Speaker 1: serving size fifty grams about three hundred and seventy kilodules 547 00:25:25,800 --> 00:25:29,240 Speaker 1: per fifty gram serving size, three point six grams of protein, 548 00:25:29,280 --> 00:25:31,760 Speaker 1: which is pretty good in a small serving size, five 549 00:25:31,800 --> 00:25:34,040 Speaker 1: point two grams of fat, and the majority of that 550 00:25:34,160 --> 00:25:36,400 Speaker 1: is coming from our healthy fat. You've got the sesame 551 00:25:36,440 --> 00:25:38,760 Speaker 1: seed paste, and you've also got extraversion olive oil and 552 00:25:38,800 --> 00:25:42,400 Speaker 1: sen some flower oil. Saturated fat, zero point nine grams 553 00:25:42,520 --> 00:25:45,800 Speaker 1: carbohydrates five point six grams, with zero point seven of 554 00:25:45,840 --> 00:25:48,720 Speaker 1: that being sugar, and three hundred and twenty six milligrams 555 00:25:48,760 --> 00:25:51,040 Speaker 1: of sodium. That's quite a lot of sodium in a 556 00:25:51,160 --> 00:25:54,000 Speaker 1: very small amount. So if you have issues with blood 557 00:25:54,000 --> 00:25:56,879 Speaker 1: pressure or you're watching your salt intake, perhaps just be 558 00:25:56,920 --> 00:25:58,760 Speaker 1: a little bit wary of this one. I think that's 559 00:25:58,800 --> 00:26:00,760 Speaker 1: a whack of sodium for it, you know, only a 560 00:26:00,760 --> 00:26:03,720 Speaker 1: couple of tablespoons, But otherwise I think it's a very 561 00:26:03,840 --> 00:26:07,080 Speaker 1: very strong product nutritionally. I haven't tasted it. It's also 562 00:26:07,119 --> 00:26:09,280 Speaker 1: gluten free, which is really important for because we know 563 00:26:09,359 --> 00:26:11,399 Speaker 1: we do have a lot of our listeners that have 564 00:26:11,480 --> 00:26:13,880 Speaker 1: ceai ectasies, so that's really important as well. This one 565 00:26:13,960 --> 00:26:15,720 Speaker 1: is gluten free as well. So what do you think. 566 00:26:15,760 --> 00:26:18,600 Speaker 1: I think that's pretty strong nutritionally, ingredient wise, I really 567 00:26:18,600 --> 00:26:21,360 Speaker 1: don't think you could make a better hommus yourself at home, honestly. 568 00:26:21,840 --> 00:26:24,560 Speaker 3: And they are delicious. And the bubba Ganosh's equally as clean. 569 00:26:24,720 --> 00:26:26,800 Speaker 3: Oh I'm not allowed to say clean. Apparently the ingredient 570 00:26:26,840 --> 00:26:28,800 Speaker 3: list has to be what can I say instead of clean? 571 00:26:29,800 --> 00:26:31,880 Speaker 1: I don't know. Somebody got very upset in my Instagram 572 00:26:31,960 --> 00:26:34,200 Speaker 1: dms that SUSI refers to a lot of ingredient lists 573 00:26:34,200 --> 00:26:36,639 Speaker 1: as clean. They said only laundry should be clean, and 574 00:26:36,720 --> 00:26:39,080 Speaker 1: I said, honestly, like it's just a word, like it. 575 00:26:39,440 --> 00:26:43,560 Speaker 1: Don't let words trick you in all honesty, like clean better. Yeah, 576 00:26:43,560 --> 00:26:49,840 Speaker 1: it's a better ingredient, liss, wholesome, wholesome, natural anyway, it's 577 00:26:49,840 --> 00:26:51,680 Speaker 1: a good ingredient, let's put it that way. 578 00:26:51,840 --> 00:26:54,280 Speaker 3: Yes, And the same with the bubbera snap Bubbagosh. She's 579 00:26:54,280 --> 00:26:56,840 Speaker 3: a little bit more polarizing. It's not as loved perhaps 580 00:26:56,880 --> 00:26:58,760 Speaker 3: as homics, but it is quite a good one. I 581 00:26:58,760 --> 00:27:01,399 Speaker 3: think The key thing with deer coming into party season 582 00:27:02,040 --> 00:27:04,600 Speaker 3: is it's about portion control. And I think if you, 583 00:27:04,920 --> 00:27:07,359 Speaker 3: like we all do, if you just stick the tub 584 00:27:07,359 --> 00:27:09,400 Speaker 3: out on the platter, everyone will eat the whole lot, 585 00:27:09,440 --> 00:27:11,359 Speaker 3: the same as the block of cheese. You'll eat what 586 00:27:11,440 --> 00:27:14,760 Speaker 3: you serve. Whereas if you're giving yourself an individual portion 587 00:27:15,000 --> 00:27:17,480 Speaker 3: to have with your veggies in the afternoon, just dish 588 00:27:17,520 --> 00:27:20,720 Speaker 3: out to tablespoons on the platter rather than putting the container. 589 00:27:21,160 --> 00:27:23,159 Speaker 3: And the same when you're serving platters to people. I 590 00:27:23,400 --> 00:27:26,280 Speaker 3: now just cut half the cheese, because often I used 591 00:27:26,280 --> 00:27:28,440 Speaker 3: to find I'd put out a whole platter and throw 592 00:27:28,520 --> 00:27:30,879 Speaker 3: half of it away or it would all get eaten. 593 00:27:30,960 --> 00:27:32,920 Speaker 3: And then if I put half, only half gets eaten. 594 00:27:33,000 --> 00:27:34,800 Speaker 3: So it naturally helps to control. And everyone's had the 595 00:27:34,840 --> 00:27:37,919 Speaker 3: same experience with the dip and the cheese, so certainly 596 00:27:37,920 --> 00:27:40,480 Speaker 3: be mindful of those portions. And I definitely with dip 597 00:27:40,520 --> 00:27:43,440 Speaker 3: containers now try and sort of doll out some into 598 00:27:43,440 --> 00:27:45,480 Speaker 3: a separate dish, and then I might get two uses 599 00:27:45,520 --> 00:27:47,359 Speaker 3: out of it, which is both helpful from a budget 600 00:27:47,359 --> 00:27:50,720 Speaker 3: perspective but also a portion control perspective. So some metal 601 00:27:50,760 --> 00:27:52,760 Speaker 3: tips there, but yeah, if you do see them, they're 602 00:27:52,840 --> 00:27:55,400 Speaker 3: very strong product nutritionally, and they're delicious and they've got. 603 00:27:55,280 --> 00:27:55,840 Speaker 2: A whole range. 604 00:27:55,840 --> 00:27:58,720 Speaker 3: So for those who are in urban areas, Harris farm 605 00:27:58,760 --> 00:28:01,879 Speaker 3: Doo stock especially grosses, and sometimes, as I said, you 606 00:28:01,920 --> 00:28:03,760 Speaker 3: see them coming in and out of supermarkets as well. 607 00:28:04,440 --> 00:28:06,280 Speaker 3: All right, len, this is your episode and I've just 608 00:28:06,320 --> 00:28:09,000 Speaker 3: taken over completely. What's gonna say, like, come on, all 609 00:28:09,080 --> 00:28:11,040 Speaker 3: right now a listener question. 610 00:28:11,640 --> 00:28:13,960 Speaker 1: I'll have a go at the last segment of the podcast. 611 00:28:14,640 --> 00:28:16,919 Speaker 1: All right, list of question? How do you achieve a 612 00:28:16,960 --> 00:28:20,320 Speaker 1: calorie deficit minus counting calories? So this is a good 613 00:28:20,320 --> 00:28:24,399 Speaker 1: one because does caloriccounting work, Yes, But if it's not 614 00:28:24,400 --> 00:28:25,760 Speaker 1: going to teach you anything, or if you're not going 615 00:28:25,800 --> 00:28:27,199 Speaker 1: to do it for the rest of your life. What 616 00:28:27,240 --> 00:28:29,879 Speaker 1: I find is that people can lose weight counting calories, 617 00:28:29,880 --> 00:28:31,719 Speaker 1: but the minute they stop doing that, all the weight 618 00:28:31,800 --> 00:28:33,919 Speaker 1: comes back on again. So if it's not something that 619 00:28:33,960 --> 00:28:35,960 Speaker 1: you want to do forever, and let's be honest, most 620 00:28:35,960 --> 00:28:38,000 Speaker 1: of us are just too busy, or in my guess, 621 00:28:38,040 --> 00:28:40,480 Speaker 1: I just couldn't be bothered doing it forever. You want 622 00:28:40,520 --> 00:28:43,640 Speaker 1: some really smart strategies to be able to reduce the 623 00:28:43,640 --> 00:28:46,880 Speaker 1: calorie load of your daily intake. To achieve fat loss 624 00:28:47,040 --> 00:28:49,280 Speaker 1: without having it to be super super onnerus where you 625 00:28:49,360 --> 00:28:51,800 Speaker 1: are logging and counting every single thing you eat in 626 00:28:51,880 --> 00:28:54,880 Speaker 1: an app, because although it may work, it may also 627 00:28:54,960 --> 00:28:58,640 Speaker 1: create more disordered eating food fear for some people with 628 00:28:58,840 --> 00:29:01,800 Speaker 1: I guess more of a sensitive It's just not practical 629 00:29:01,840 --> 00:29:04,280 Speaker 1: for a lot of busy people. So probably my first 630 00:29:04,320 --> 00:29:06,160 Speaker 1: tip is, and I think we've talked about this on 631 00:29:06,200 --> 00:29:09,560 Speaker 1: the podcast before, is more that shaving calorie. So just 632 00:29:09,640 --> 00:29:12,440 Speaker 1: slightly reduce your meals. You don't have to have half 633 00:29:12,480 --> 00:29:14,600 Speaker 1: your serving at dinner or half of what used to 634 00:29:14,640 --> 00:29:17,520 Speaker 1: have for lunch. Just shave off ten to twenty percent 635 00:29:17,600 --> 00:29:20,680 Speaker 1: off your meals and that should naturally create a calorie 636 00:29:20,720 --> 00:29:23,520 Speaker 1: deficit without leaving you too hungry. And if you're gonna 637 00:29:23,520 --> 00:29:25,720 Speaker 1: shave off, say ten to twenty percent of the meat 638 00:29:25,720 --> 00:29:28,080 Speaker 1: and potato, bulk up the rest of the plate with 639 00:29:28,120 --> 00:29:30,960 Speaker 1: that veggie amount. The other thing that I often talk 640 00:29:31,000 --> 00:29:33,040 Speaker 1: to a lot of my clients about is that mindless 641 00:29:33,120 --> 00:29:36,760 Speaker 1: munching so many times throughout the day where and I've 642 00:29:36,760 --> 00:29:38,480 Speaker 1: got a big jar of nuts at home. Mea has 643 00:29:38,560 --> 00:29:40,400 Speaker 1: quite a lot of nut allergies, so she's fine with 644 00:29:40,480 --> 00:29:42,680 Speaker 1: almonds and macadamias. I've got a big jar just full 645 00:29:42,680 --> 00:29:44,880 Speaker 1: of roasted almonds and macadamias, just because I know that 646 00:29:44,960 --> 00:29:48,000 Speaker 1: nuts are incredibly helpful. But the amount of times my 647 00:29:48,080 --> 00:29:50,800 Speaker 1: husband goes into the pantry and scoops out an enormous 648 00:29:50,800 --> 00:29:53,880 Speaker 1: handful of nuts, he costs I spend like sixty dollars 649 00:29:53,960 --> 00:29:56,120 Speaker 1: a week on nuts, like I don't, but it feels 650 00:29:56,160 --> 00:29:58,400 Speaker 1: that way, like it's ridiculous, like a big like a 651 00:29:58,480 --> 00:30:01,200 Speaker 1: kilo of nuts lasses about three He's just constantly in 652 00:30:01,240 --> 00:30:03,200 Speaker 1: the pantry and it's okay because it's healthy and it's 653 00:30:03,200 --> 00:30:05,960 Speaker 1: good for him and metabolically like, he's okay. He wait, 654 00:30:06,080 --> 00:30:08,840 Speaker 1: trains very hard, he's got good metabolism. But a lot 655 00:30:08,840 --> 00:30:11,840 Speaker 1: of us, myself included, cannot get away with just scooping 656 00:30:11,880 --> 00:30:14,880 Speaker 1: handfuls of nuts each day. So it's that mindless munching 657 00:30:14,920 --> 00:30:18,640 Speaker 1: that we want to just be more aware or mindful of. 658 00:30:18,840 --> 00:30:20,800 Speaker 1: So how many times do we go into the pantry 659 00:30:20,800 --> 00:30:23,080 Speaker 1: and just grab a little bit of this extra teaspoin 660 00:30:23,160 --> 00:30:25,800 Speaker 1: a peanut butter, grab some extra crackers, grab a handful 661 00:30:25,800 --> 00:30:28,480 Speaker 1: of nuts. We're making the kids dinner, we're eating the crust, 662 00:30:28,520 --> 00:30:30,720 Speaker 1: we're having a bit of cheese as we're plating up 663 00:30:30,960 --> 00:30:32,720 Speaker 1: so all of those things that we're putting in our 664 00:30:32,720 --> 00:30:36,680 Speaker 1: mouth without intentionally asking ourselves, am I really hungry? Does 665 00:30:36,680 --> 00:30:39,400 Speaker 1: my body actually need a fuel? So just trying to 666 00:30:39,440 --> 00:30:43,120 Speaker 1: rethink that mindless munching when it comes to a calorie deficit, 667 00:30:43,400 --> 00:30:46,760 Speaker 1: you really most people, myself included, only really have the 668 00:30:46,800 --> 00:30:48,960 Speaker 1: budget to eat out once or twice a week. And 669 00:30:49,000 --> 00:30:51,320 Speaker 1: I'm being completely honest, like I say to my clients, 670 00:30:51,320 --> 00:30:52,920 Speaker 1: if you want to eat out more than once or 671 00:30:52,960 --> 00:30:55,680 Speaker 1: twice a week, we have to be very very particularly 672 00:30:55,680 --> 00:30:58,840 Speaker 1: with the choices that you want to pick, because eating 673 00:30:58,840 --> 00:31:00,720 Speaker 1: out is just so much more dense. And if you 674 00:31:00,720 --> 00:31:03,600 Speaker 1: were going to cook something yourself at home, sometimes even 675 00:31:03,680 --> 00:31:05,680 Speaker 1: double the calories. And if you were to make something 676 00:31:05,680 --> 00:31:08,640 Speaker 1: yourself at home, because you know, chefs at a restaurant 677 00:31:08,840 --> 00:31:11,239 Speaker 1: want their food to taste good, they will you know, 678 00:31:11,360 --> 00:31:14,040 Speaker 1: cook even grilled fish or something in butter or in 679 00:31:14,120 --> 00:31:16,360 Speaker 1: oil to make it taste delicious so that you come 680 00:31:16,400 --> 00:31:18,880 Speaker 1: back and you order again and you revisit them again. 681 00:31:19,040 --> 00:31:20,920 Speaker 1: So all of those foods, even if you're getting an 682 00:31:20,920 --> 00:31:23,200 Speaker 1: extra serve of mushrooms or spinach with your eggs on 683 00:31:23,280 --> 00:31:26,400 Speaker 1: toasted breakfast that's amazing, But they're drowning that in butter 684 00:31:26,520 --> 00:31:28,600 Speaker 1: or oil. And that's fine if you're not trying to 685 00:31:28,600 --> 00:31:31,520 Speaker 1: achieve a calorie deficit. But all of those little things 686 00:31:31,520 --> 00:31:33,840 Speaker 1: add up, So just be conscious of how many times 687 00:31:33,840 --> 00:31:36,520 Speaker 1: a week you do it out. And my final one 688 00:31:36,600 --> 00:31:39,200 Speaker 1: in terms of achieving a deficit without having to count 689 00:31:39,200 --> 00:31:41,800 Speaker 1: your calories, it's just again being mindful of all the 690 00:31:41,880 --> 00:31:44,720 Speaker 1: drinks that are going in, so the coffees, the added sugars, 691 00:31:44,760 --> 00:31:48,560 Speaker 1: the syrups, the alcohols, the juices, particularly as the weather 692 00:31:48,600 --> 00:31:51,560 Speaker 1: warms up. Like, yes, water is important, but sometimes we 693 00:31:51,680 --> 00:31:53,280 Speaker 1: just get a little bit bored of water. Like I 694 00:31:53,320 --> 00:31:55,680 Speaker 1: had a client literally yesterday say to me, I've had 695 00:31:55,680 --> 00:31:57,720 Speaker 1: so much water today. You'd be so proud, But what 696 00:31:57,840 --> 00:31:59,760 Speaker 1: else can I drink? Because I'm just so sick of 697 00:31:59,800 --> 00:32:02,360 Speaker 1: dreas water all the time. So, yes, there are some 698 00:32:02,400 --> 00:32:05,280 Speaker 1: other better choices when it comes to hydration if you're 699 00:32:05,280 --> 00:32:07,720 Speaker 1: a little bit sick of water, But just be mindful 700 00:32:07,760 --> 00:32:10,120 Speaker 1: of the extra things that tend to creep in, particularly 701 00:32:10,120 --> 00:32:12,120 Speaker 1: when the weather gets a little bit warmer. You know, 702 00:32:12,160 --> 00:32:14,840 Speaker 1: it might be some cold breast juices, it might be smoothies, 703 00:32:14,920 --> 00:32:17,680 Speaker 1: it might be just you know, even like Seltz's those 704 00:32:17,720 --> 00:32:19,760 Speaker 1: sort of things. So some of the lower calorie alcohols, 705 00:32:19,800 --> 00:32:23,120 Speaker 1: although they are better choice, they still do contain alcohol 706 00:32:23,200 --> 00:32:25,360 Speaker 1: and calories as well. So just be mindful of all 707 00:32:25,400 --> 00:32:27,400 Speaker 1: of those drinks that tend to slip in each day. 708 00:32:27,600 --> 00:32:29,640 Speaker 1: I'm not saying you can't have coffee. I'm not saying 709 00:32:29,640 --> 00:32:32,160 Speaker 1: you can't have a choice, but all of that matters 710 00:32:32,200 --> 00:32:34,280 Speaker 1: when it comes to trying to achieve a calorie deficit. 711 00:32:34,280 --> 00:32:37,719 Speaker 1: You've got to reduce down your calorie load by roughly 712 00:32:37,760 --> 00:32:40,479 Speaker 1: about twenty percent, and that has to come from somewhere. 713 00:32:40,480 --> 00:32:42,800 Speaker 1: So if you're not willing to sort of sacrifice some 714 00:32:42,880 --> 00:32:44,760 Speaker 1: of those drinks, you've got to take a closer look 715 00:32:44,800 --> 00:32:47,840 Speaker 1: at the meals or what you're consuming between those meals, 716 00:32:48,280 --> 00:32:50,320 Speaker 1: or how many times you're eating out, because I do 717 00:32:50,400 --> 00:32:53,040 Speaker 1: think that they're probably the three key hitters for most 718 00:32:53,120 --> 00:32:56,400 Speaker 1: people is the portion sizes of the meals, the mindless munching, 719 00:32:56,560 --> 00:32:59,440 Speaker 1: and also the eating out that will probably make give 720 00:32:59,480 --> 00:33:01,440 Speaker 1: you the biggest bang for your buck when it comes 721 00:33:01,440 --> 00:33:04,200 Speaker 1: to achieving that loss. Anything else you've got to add there, 722 00:33:04,200 --> 00:33:06,080 Speaker 1: Susie or did I mostly cover it? 723 00:33:06,560 --> 00:33:08,080 Speaker 3: I think the thing that sprung to mind when I 724 00:33:08,080 --> 00:33:10,200 Speaker 3: saw that question which had come through on our Instagram 725 00:33:10,440 --> 00:33:12,720 Speaker 3: was a really good one, was that I think very 726 00:33:12,760 --> 00:33:16,720 Speaker 3: few of us stop eating before we're really stuffed, and 727 00:33:16,800 --> 00:33:19,640 Speaker 3: I think to achieve a calorie deficit, you need to 728 00:33:19,720 --> 00:33:21,520 Speaker 3: kind of finish the meal when you could have a 729 00:33:21,560 --> 00:33:24,600 Speaker 3: little bit more, because it takes that kind of twenty 730 00:33:24,640 --> 00:33:28,160 Speaker 3: thirty minutes to really feel satisfaction, and so many of 731 00:33:28,240 --> 00:33:31,160 Speaker 3: us are kind of eating on autoq that we're not 732 00:33:31,280 --> 00:33:34,040 Speaker 3: in touch with that appetite at all, so we're routinely overeating, 733 00:33:34,040 --> 00:33:36,880 Speaker 3: even by small amounts, a few extra mouthfuls. So I 734 00:33:36,920 --> 00:33:39,680 Speaker 3: think if you can practice sort of slowing down and 735 00:33:39,720 --> 00:33:41,959 Speaker 3: leaving a couple of mouthfuls on your plate, or just 736 00:33:42,040 --> 00:33:45,160 Speaker 3: noticing actually I could do without that, that's another way 737 00:33:45,280 --> 00:33:49,000 Speaker 3: to infer where you actually had enough rather than overeating. 738 00:33:49,400 --> 00:33:51,760 Speaker 3: And I always when I'm talking to clients, I'll do 739 00:33:51,840 --> 00:33:54,560 Speaker 3: the pizza test. So if I'll talk to a client 740 00:33:54,560 --> 00:33:56,520 Speaker 3: about how many pieces of pizza they'll have if they're 741 00:33:56,520 --> 00:33:59,160 Speaker 3: having pizza, and often they'll say five or six, and 742 00:33:59,200 --> 00:34:01,560 Speaker 3: then I absolutely they know that they're not mindfully eating 743 00:34:01,600 --> 00:34:04,240 Speaker 3: because for a small female, keep in mind that a 744 00:34:04,280 --> 00:34:06,160 Speaker 3: slice of pizza has got at least one fifty probably 745 00:34:06,160 --> 00:34:09,000 Speaker 3: closer to two hundred calories. So if you're eating five 746 00:34:09,120 --> 00:34:11,800 Speaker 3: or six pieces of pizza, you're eating over a thousand calories, 747 00:34:11,840 --> 00:34:14,839 Speaker 3: Like it's almost double a meal size. Whereas if you 748 00:34:14,880 --> 00:34:17,680 Speaker 3: have a pizza and sit down and have a couple 749 00:34:17,719 --> 00:34:20,560 Speaker 3: of pieces with salad, and then you might be like, oh, 750 00:34:20,560 --> 00:34:22,640 Speaker 3: I could have one more, maybe three, you'll be pretty stuffed, 751 00:34:22,680 --> 00:34:24,640 Speaker 3: Like that's a big meal. So when you do the 752 00:34:24,640 --> 00:34:27,600 Speaker 3: pizza test, if you are routinely scoffing five six pieces, 753 00:34:27,680 --> 00:34:30,279 Speaker 3: you're absolutely eating on AUTOQ and a way out of 754 00:34:30,360 --> 00:34:33,920 Speaker 3: touch with your natural appetite. So yeah, keep that in mind. 755 00:34:33,960 --> 00:34:37,600 Speaker 3: You know, when you're over constantly overstuffing and feeling sitting 756 00:34:37,640 --> 00:34:40,200 Speaker 3: on the couch feeling over full, and then just start 757 00:34:40,239 --> 00:34:41,839 Speaker 3: to get to that point where you could have something else, 758 00:34:41,880 --> 00:34:43,440 Speaker 3: but you're choosing not to, going to wait an hour 759 00:34:43,480 --> 00:34:45,960 Speaker 3: or two and in many cases you won't need any 760 00:34:46,000 --> 00:34:48,160 Speaker 3: more food. So that's how you retrain yourself to not 761 00:34:48,200 --> 00:34:51,080 Speaker 3: constantly overeat. How many pieces of pizza do you have? 762 00:34:51,120 --> 00:34:52,759 Speaker 3: You look horrified when I said that, No. 763 00:34:52,800 --> 00:34:54,600 Speaker 1: No, no, I just think a slice of pizza is more 764 00:34:54,600 --> 00:34:56,279 Speaker 1: than one hundred and fifty calories. I often will say 765 00:34:56,320 --> 00:34:58,160 Speaker 1: to my applients, it's two fifty three hundred. Well, I 766 00:34:58,200 --> 00:34:59,799 Speaker 1: mean it depends on the size, right, are you a 767 00:34:59,840 --> 00:35:01,960 Speaker 1: New is it a New York slice kind of size, 768 00:35:02,080 --> 00:35:04,880 Speaker 1: or is it like a small homemade pizza. But routinely 769 00:35:05,160 --> 00:35:07,160 Speaker 1: I would think that most slices of pizza are two 770 00:35:07,200 --> 00:35:09,280 Speaker 1: to three hundred calories. And then of course it depends 771 00:35:09,360 --> 00:35:11,640 Speaker 1: on the topping. So unlike you, most of my clients 772 00:35:11,680 --> 00:35:14,560 Speaker 1: I would recommend, you know, around three slices, with some 773 00:35:14,680 --> 00:35:17,920 Speaker 1: with obviously a big side salad. I would mostly have 774 00:35:18,000 --> 00:35:19,799 Speaker 1: three to four, I guess. And again it depends if 775 00:35:19,800 --> 00:35:21,520 Speaker 1: I'm trying to achieve a calorie deficit or on my 776 00:35:21,560 --> 00:35:23,839 Speaker 1: back at maintenance or at the moment I'm actually trying 777 00:35:23,840 --> 00:35:25,160 Speaker 1: to gain a little bit of muscle mass, so I'm 778 00:35:25,160 --> 00:35:27,239 Speaker 1: actually eating in a slight calorie surplus. But that's a 779 00:35:27,239 --> 00:35:29,359 Speaker 1: whole nother podcast episode. 780 00:35:29,600 --> 00:35:31,279 Speaker 3: Because I see you, I was thinking of pizza. I'm 781 00:35:31,280 --> 00:35:32,680 Speaker 3: going to finish. I know you want to finish. But 782 00:35:33,040 --> 00:35:35,840 Speaker 3: I was watching an American TV show and they bought 783 00:35:35,880 --> 00:35:38,840 Speaker 3: one pizza for the whole family, and it reminded me 784 00:35:38,880 --> 00:35:41,839 Speaker 3: that in America they have a slice like that's that's 785 00:35:41,840 --> 00:35:42,239 Speaker 3: the meal. 786 00:35:42,320 --> 00:35:44,799 Speaker 1: Yeah, because they're enormous. Have you seen the slize of them? 787 00:35:44,840 --> 00:35:47,560 Speaker 3: Lot, Yeah, but they have one, whereas but our pieces, 788 00:35:47,640 --> 00:35:50,040 Speaker 3: our slices can still be enormous and the family will 789 00:35:50,080 --> 00:35:52,719 Speaker 3: still buy three pizzas. So I just got thinking about 790 00:35:52,719 --> 00:35:54,440 Speaker 3: the pizza check. I thought it was interesting. 791 00:35:55,280 --> 00:35:57,640 Speaker 1: But nothing like America, like a big slice in Australia 792 00:35:57,719 --> 00:35:59,960 Speaker 1: is nothing on it, you know, like an American slice 793 00:35:59,800 --> 00:36:00,320 Speaker 1: of pizza. 794 00:36:00,640 --> 00:36:03,400 Speaker 3: No, but it would be two Australian pieces, two US 795 00:36:03,480 --> 00:36:04,400 Speaker 3: Reese laices for us. 796 00:36:04,719 --> 00:36:06,680 Speaker 2: Yeah, but we deal. They'll just have that. 797 00:36:06,840 --> 00:36:08,680 Speaker 3: They'll have one pizza for the whole family, whereas we 798 00:36:08,680 --> 00:36:11,760 Speaker 3: will buy routinely three or four pizzas for a big family. 799 00:36:12,239 --> 00:36:14,719 Speaker 1: Yeah. Yeah, which is not inexpensive these days either with 800 00:36:14,800 --> 00:36:16,600 Speaker 1: the cost of living. Our one hundred bucks for pizza 801 00:36:16,680 --> 00:36:19,360 Speaker 1: dinner huge easily easily. All Right, That brings us to 802 00:36:19,400 --> 00:36:21,640 Speaker 1: the end of the Nutrition Couch for another episode. Don't 803 00:36:21,680 --> 00:36:24,279 Speaker 1: forget to check out our range of protein powders and 804 00:36:24,520 --> 00:36:28,200 Speaker 1: functional hot chocolates at designed Bydietitians dot Com. And also 805 00:36:28,360 --> 00:36:30,960 Speaker 1: we have our brand new book Reset Nourish Burn, which 806 00:36:30,960 --> 00:36:33,200 Speaker 1: is available at all good bookstores, and there is also 807 00:36:33,320 --> 00:36:36,200 Speaker 1: an audible version, which Stusie and I spent many hours 808 00:36:36,239 --> 00:36:38,799 Speaker 1: in the recording studio putting together for you. So if 809 00:36:38,840 --> 00:36:40,960 Speaker 1: you like the sound of our voices, maybe pick up 810 00:36:40,960 --> 00:36:44,320 Speaker 1: the audio version of Reset Nourish Bern as well. That 811 00:36:44,440 --> 00:36:45,960 Speaker 1: brings us to the end of the episode and we 812 00:36:46,000 --> 00:36:47,800 Speaker 1: will catch you in next week's episode. 813 00:36:48,120 --> 00:36:48,840 Speaker 2: Thanks for listening.