1 00:00:00,480 --> 00:00:03,480 Speaker 1: Are you a cheater? No, no, I mean food cheater. 2 00:00:03,880 --> 00:00:06,000 Speaker 1: Do you give yourself a cheap meal only to see 3 00:00:06,040 --> 00:00:08,480 Speaker 1: it quickly become a cheat day or even worse, a 4 00:00:08,600 --> 00:00:12,200 Speaker 1: cheat weekend? Today on the Nutrition Couch, Susie and I 5 00:00:12,240 --> 00:00:14,880 Speaker 1: discussed the concept of a cheap meal and what it 6 00:00:14,920 --> 00:00:17,239 Speaker 1: really means if your call is feat loss or even 7 00:00:17,360 --> 00:00:20,360 Speaker 1: just wait maintenance? And when does cheating go a little 8 00:00:20,400 --> 00:00:23,840 Speaker 1: bit too far? Hi, I'm Leanne Wood and I'm Sidney 9 00:00:23,840 --> 00:00:26,520 Speaker 1: Burrow and every week we bring you The Nutrition Couch, 10 00:00:26,600 --> 00:00:29,360 Speaker 1: an evidence face chat on everything going on in the 11 00:00:29,400 --> 00:00:32,800 Speaker 1: world of nutrition as well as cheating. Today we take 12 00:00:32,800 --> 00:00:36,000 Speaker 1: a closer look at your daytime and workplace eating behaviors 13 00:00:36,080 --> 00:00:38,520 Speaker 1: and how it's linked to our mental health and also 14 00:00:38,560 --> 00:00:41,280 Speaker 1: tea consumption. Is tea healthy and how much should we 15 00:00:41,360 --> 00:00:44,279 Speaker 1: really be having? So Susy, we have just wrapped up 16 00:00:44,320 --> 00:00:47,200 Speaker 1: our live podcast tools. We've done Melbourne, We've done Sydney, 17 00:00:47,200 --> 00:00:50,479 Speaker 1: we've done Brisbane. It was a blast. We actually just 18 00:00:50,600 --> 00:00:53,760 Speaker 1: loved meeting everybody in person and for those who couldn't 19 00:00:53,760 --> 00:00:56,440 Speaker 1: attend or who live overseas or a rually, we've actually 20 00:00:56,480 --> 00:00:59,639 Speaker 1: got those sessions available to purchase on our website. How 21 00:00:59,640 --> 00:01:02,520 Speaker 1: did you find our live events? You was just happy 22 00:01:02,560 --> 00:01:04,920 Speaker 1: and running on such a highlight guyas the whole time. 23 00:01:04,800 --> 00:01:07,399 Speaker 2: There was such an energy hit to meet so many 24 00:01:07,480 --> 00:01:10,560 Speaker 2: listeners who were finding so many helpful tips from the 25 00:01:10,600 --> 00:01:13,360 Speaker 2: podcast one hundred percent, and just for us to spend 26 00:01:13,440 --> 00:01:15,960 Speaker 2: time together. You know, it is always nice when you've 27 00:01:16,000 --> 00:01:19,080 Speaker 2: got that synergy to actually hang out and brainstorm. And 28 00:01:19,360 --> 00:01:21,160 Speaker 2: I get a lot from that energy too, so that 29 00:01:21,240 --> 00:01:22,840 Speaker 2: was really nice. It was also nice to get out 30 00:01:22,840 --> 00:01:24,960 Speaker 2: and about, wasn't it. We had some amazing meals which 31 00:01:24,959 --> 00:01:28,120 Speaker 2: we've been putting on our Instagram and you know, just 32 00:01:28,120 --> 00:01:30,240 Speaker 2: getting out and about after a couple of years of lockdown. 33 00:01:30,520 --> 00:01:33,039 Speaker 2: But and we have we couldn't go to all studio US. 34 00:01:33,040 --> 00:01:35,560 Speaker 2: We had a lot of requests from Adelaide, wooll and 35 00:01:35,600 --> 00:01:38,280 Speaker 2: Gong Perth and perhaps next year we will make it 36 00:01:38,520 --> 00:01:41,000 Speaker 2: further across the country, but at the moment we just 37 00:01:41,040 --> 00:01:42,800 Speaker 2: sort of we've got young families, so we did the 38 00:01:42,800 --> 00:01:44,920 Speaker 2: best we could. But because there was such a high 39 00:01:45,000 --> 00:01:48,440 Speaker 2: demand for information on the digestive health that you spoke 40 00:01:48,480 --> 00:01:50,840 Speaker 2: about in depth, which as an area of your expertise, 41 00:01:51,280 --> 00:01:55,320 Speaker 2: logistics of fat loss as well and insulin resistant and 42 00:01:55,360 --> 00:01:57,800 Speaker 2: hormonal weight loss. What we decided to do early was 43 00:01:57,840 --> 00:02:00,640 Speaker 2: to record the session, so if you do have an 44 00:02:00,680 --> 00:02:03,040 Speaker 2: interest in any of those areas or even a health 45 00:02:03,040 --> 00:02:06,120 Speaker 2: professional working in those areas, that is now available to 46 00:02:06,280 --> 00:02:10,520 Speaker 2: buy through our website, the nutritioncouch dot com. And so 47 00:02:10,639 --> 00:02:13,000 Speaker 2: you don't miss out at all. And no, you didn't 48 00:02:13,000 --> 00:02:14,840 Speaker 2: get the goodie bag, but maybe next time, but at 49 00:02:14,960 --> 00:02:17,360 Speaker 2: least you can get the really useful, hopefully information that 50 00:02:17,440 --> 00:02:20,200 Speaker 2: you can apply with your clients or with your own life. 51 00:02:20,240 --> 00:02:23,040 Speaker 2: So that's available online from now so hopefully those who 52 00:02:23,040 --> 00:02:25,280 Speaker 2: are interested can get their hands on that pretty quick. 53 00:02:25,320 --> 00:02:27,480 Speaker 1: Yeah, absolutely, and that's worldwide as well. You don't just 54 00:02:27,520 --> 00:02:29,120 Speaker 1: have to be in Australia to purchase that. You can 55 00:02:29,160 --> 00:02:32,440 Speaker 1: purchase it. It's basically recording with the slides available as well, 56 00:02:32,520 --> 00:02:34,600 Speaker 1: so wherever you are in the world you can watch 57 00:02:34,680 --> 00:02:37,040 Speaker 1: from the comfort of your own living room, couch or 58 00:02:37,040 --> 00:02:39,200 Speaker 1: your own bed if you please. You don't even have 59 00:02:39,240 --> 00:02:41,360 Speaker 1: to leave the house as well, so you can enjoy 60 00:02:41,400 --> 00:02:43,919 Speaker 1: those live sessions. We've got all of the sections recorded 61 00:02:43,919 --> 00:02:45,720 Speaker 1: and also the live Q and A at the end 62 00:02:45,760 --> 00:02:48,120 Speaker 1: as well, so definitely don't miss out. That is on 63 00:02:48,320 --> 00:02:51,760 Speaker 1: our website, The nutritioncouch dot com. All right, Susie, So 64 00:02:51,880 --> 00:02:55,040 Speaker 1: today a really interesting media article came across our desk, 65 00:02:55,080 --> 00:02:57,440 Speaker 1: didn't you picked us one up early today, and it 66 00:02:57,520 --> 00:03:01,240 Speaker 1: was essentially talking about how our time and our workplace 67 00:03:01,280 --> 00:03:04,120 Speaker 1: eating behavior can actually be linked to our mental health 68 00:03:04,120 --> 00:03:07,280 Speaker 1: and mood, which I find is a fascinating topic, particularly 69 00:03:07,320 --> 00:03:09,560 Speaker 1: for our shift workers who might be having you know, 70 00:03:09,600 --> 00:03:12,359 Speaker 1: their main meal at midnight or three am or something 71 00:03:12,400 --> 00:03:14,160 Speaker 1: like that. We do know, and we do get a 72 00:03:14,160 --> 00:03:16,920 Speaker 1: lot of requests from our shift workers, doctors, nurses, that 73 00:03:16,960 --> 00:03:19,240 Speaker 1: sort of thing, who really do strug or to regulate 74 00:03:19,480 --> 00:03:23,040 Speaker 1: their eating and their intakes during those long hours, you know, 75 00:03:23,080 --> 00:03:25,200 Speaker 1: overnight and early hours of the morning doing They. 76 00:03:25,200 --> 00:03:27,800 Speaker 2: So true and links into quite a lot of writing 77 00:03:27,840 --> 00:03:30,400 Speaker 2: I've been doing lately about lunch and the importance of 78 00:03:30,440 --> 00:03:34,200 Speaker 2: people long working days actually prioritizing lunch because an observation 79 00:03:34,320 --> 00:03:36,800 Speaker 2: that I've had is that people sort of start the 80 00:03:36,840 --> 00:03:40,080 Speaker 2: day late with their first meal. They're often substituting in coffees, 81 00:03:40,120 --> 00:03:42,920 Speaker 2: and then lunch ends up being nonexistent or something at 82 00:03:42,920 --> 00:03:45,920 Speaker 2: two or three o'clock or just a general graze all afternoon. 83 00:03:45,960 --> 00:03:48,680 Speaker 2: And from a weight control perspective, that has implications. It 84 00:03:48,720 --> 00:03:53,200 Speaker 2: has implications hormonally from craving through the afternoon actotally, and 85 00:03:53,240 --> 00:03:55,120 Speaker 2: this just popped out this morning, which I thought linked 86 00:03:55,200 --> 00:03:57,840 Speaker 2: really powerfully to this. So this was some evidence from 87 00:03:57,840 --> 00:04:01,000 Speaker 2: the proceedings of the National Academy of Science answers that 88 00:04:01,160 --> 00:04:03,960 Speaker 2: showed that shift workers, and we know how challenging that 89 00:04:04,040 --> 00:04:06,960 Speaker 2: is when it comes to metabolism, but also some very 90 00:04:06,960 --> 00:04:09,760 Speaker 2: strong evidence to show that it has a huge risk 91 00:04:09,800 --> 00:04:12,680 Speaker 2: for mood and anxiety levels. And they found that when 92 00:04:12,680 --> 00:04:16,200 Speaker 2: shift workers consumed most of their calories in the daytime, 93 00:04:16,400 --> 00:04:19,400 Speaker 2: so according to that circadian rhythm, which is sort of 94 00:04:19,560 --> 00:04:21,919 Speaker 2: twenty four hour clock, so the daytime is anywhere between 95 00:04:21,960 --> 00:04:24,839 Speaker 2: say six am to sort of six pm, compared to 96 00:04:24,880 --> 00:04:28,839 Speaker 2: eating throughout the overnight, if you were a shift worker 97 00:04:28,920 --> 00:04:31,320 Speaker 2: going to work at ten or eleven at night, and 98 00:04:31,400 --> 00:04:34,159 Speaker 2: the people who ate the majority of their food within 99 00:04:34,200 --> 00:04:37,760 Speaker 2: those daytime hours as compared to eating through the night 100 00:04:37,839 --> 00:04:41,559 Speaker 2: had a significant improvement in mood. Now, I would argue 101 00:04:41,560 --> 00:04:45,120 Speaker 2: anecdotally from a weight control perspective, certainly when it comes 102 00:04:45,120 --> 00:04:47,920 Speaker 2: to my shift workers, I really try and again put 103 00:04:48,040 --> 00:04:50,279 Speaker 2: most of the calories I want to say, between sixty 104 00:04:50,279 --> 00:04:53,440 Speaker 2: and eighty percent in those sort of hours, so for example, 105 00:04:53,440 --> 00:04:57,000 Speaker 2: a very early breakfast at say five to seven am, 106 00:04:57,560 --> 00:04:59,560 Speaker 2: a main no meal when they get up in the afternoon, 107 00:04:59,560 --> 00:05:01,839 Speaker 2: and then go going through overnight if they are eating 108 00:05:01,880 --> 00:05:05,440 Speaker 2: only light, low and carbohydrate options, things like a little 109 00:05:05,440 --> 00:05:08,160 Speaker 2: bit of plain dairy or some plain nuts or veggies. 110 00:05:08,400 --> 00:05:11,320 Speaker 2: Because I would argue that the body is not programmed 111 00:05:11,360 --> 00:05:13,599 Speaker 2: to fuel at night, even though you may be working. 112 00:05:14,240 --> 00:05:16,280 Speaker 2: The body is programmed to burn in the day and 113 00:05:16,360 --> 00:05:19,000 Speaker 2: store at night. So I believe that's why shift workers 114 00:05:19,000 --> 00:05:21,960 Speaker 2: are so vulnerable to weight gain, simply because they're eating 115 00:05:22,400 --> 00:05:25,040 Speaker 2: what we would technically term the wrong type of day. 116 00:05:25,520 --> 00:05:27,920 Speaker 2: But this was really interesting evidence to show it wasn't 117 00:05:27,960 --> 00:05:32,080 Speaker 2: any weight perhaps that's impacted, but mood and given there's 118 00:05:32,080 --> 00:05:35,040 Speaker 2: so much talk out there about preserving mental health and 119 00:05:35,080 --> 00:05:38,719 Speaker 2: having increased resilience and ability to quite with stress. For me, 120 00:05:38,839 --> 00:05:41,360 Speaker 2: that's a really strong reason for shift workers to take 121 00:05:41,360 --> 00:05:45,480 Speaker 2: their nutrition and more specifically nutrition or timing a lot 122 00:05:45,520 --> 00:05:49,400 Speaker 2: more seriously because it does have a profound effect. It 123 00:05:49,400 --> 00:05:53,200 Speaker 2: appears over the way we feel throughout the course of 124 00:05:53,240 --> 00:05:55,760 Speaker 2: the shift, but also, as we both know, weight control 125 00:05:55,800 --> 00:05:56,400 Speaker 2: long term. 126 00:05:56,480 --> 00:05:58,880 Speaker 1: Yeah, I think it's a fascinating article and let's be honest, 127 00:05:58,880 --> 00:06:02,120 Speaker 1: it wasn't a huge, you know, population dense article that 128 00:06:02,160 --> 00:06:05,719 Speaker 1: they really researched. I think there was nineteen participates, nineteen 129 00:06:05,760 --> 00:06:07,839 Speaker 1: participants in the study, so it was only a small study. 130 00:06:07,839 --> 00:06:09,760 Speaker 1: But we're absolutely heading in the right direction when we 131 00:06:09,760 --> 00:06:12,160 Speaker 1: look at things like shift workers and eating at nighttime 132 00:06:12,200 --> 00:06:14,680 Speaker 1: and mental health, and honestly, if we look at the studies, 133 00:06:14,680 --> 00:06:17,200 Speaker 1: they are pretty you know, it's great research and it's 134 00:06:17,200 --> 00:06:20,159 Speaker 1: great results. Like it was only nineteen participants, but the 135 00:06:20,200 --> 00:06:23,039 Speaker 1: researchers did find that those who ate during the night 136 00:06:23,200 --> 00:06:25,839 Speaker 1: and the day had a twenty six percent increase in 137 00:06:25,880 --> 00:06:29,279 Speaker 1: depressive like mood and a sixteen percent increase in anxiety 138 00:06:29,440 --> 00:06:32,120 Speaker 1: like mood compared to the beginning of the study, and 139 00:06:32,160 --> 00:06:35,479 Speaker 1: in comparison, those in the daytime eating group experienced no 140 00:06:35,680 --> 00:06:39,640 Speaker 1: change in levels of depression like or anxiety mood type symptoms. 141 00:06:39,920 --> 00:06:42,040 Speaker 1: So I think that's really powerful and just you know, 142 00:06:42,400 --> 00:06:45,599 Speaker 1: what we know as clinicians anecdotally is actually now being 143 00:06:45,640 --> 00:06:48,240 Speaker 1: translated into the research, even though it's small, even though 144 00:06:48,240 --> 00:06:50,520 Speaker 1: it's new, even though it's emerging. I really think that 145 00:06:50,600 --> 00:06:53,640 Speaker 1: this is an area particularly linked to mood and depression 146 00:06:53,680 --> 00:06:55,560 Speaker 1: and food that we're going to see a lot more 147 00:06:55,600 --> 00:06:57,440 Speaker 1: research in in the years to come. So I think 148 00:06:57,480 --> 00:06:59,880 Speaker 1: it's great. I think it's you know, groundbreaking. You heard 149 00:06:59,880 --> 00:07:01,480 Speaker 1: it first of the nutrition gout. 150 00:07:01,800 --> 00:07:03,320 Speaker 2: What I love about it though, is that they actually 151 00:07:03,320 --> 00:07:05,800 Speaker 2: went into a lab for that entire period of time. 152 00:07:06,279 --> 00:07:08,279 Speaker 2: So you know, when it comes to self report with 153 00:07:08,440 --> 00:07:11,440 Speaker 2: data or people rating their own hungred appetitle, course there's 154 00:07:11,480 --> 00:07:14,600 Speaker 2: an error, a margin of error because self report isn't 155 00:07:14,600 --> 00:07:17,080 Speaker 2: the most reliable. But this was similar to the relationship 156 00:07:17,120 --> 00:07:20,200 Speaker 2: studies where they actually observed couples on video. They actually 157 00:07:20,240 --> 00:07:22,080 Speaker 2: went into a lab and we studied twenty four hours 158 00:07:22,120 --> 00:07:24,000 Speaker 2: a day, so they knew exactly what they were eating 159 00:07:24,000 --> 00:07:26,880 Speaker 2: at what time and measuring a lot of these variables. 160 00:07:26,880 --> 00:07:29,240 Speaker 2: So even though it was a small study group, it 161 00:07:29,280 --> 00:07:32,200 Speaker 2: was very controlled data. So we can infer quite a 162 00:07:32,200 --> 00:07:35,640 Speaker 2: lot from it because that kind of gold standard analysis 163 00:07:35,640 --> 00:07:38,800 Speaker 2: and observation of human beings is incredibly expensive. So even 164 00:07:38,840 --> 00:07:41,320 Speaker 2: though it is only nineteen people, it's basically monitoring them 165 00:07:41,320 --> 00:07:43,520 Speaker 2: for two weeks for twenty four period in a fourteen 166 00:07:43,760 --> 00:07:47,680 Speaker 2: day lab stay. So it's really fantastic data. And you know, 167 00:07:47,720 --> 00:07:49,400 Speaker 2: as I said before the end, as soon as I 168 00:07:49,400 --> 00:07:52,960 Speaker 2: have a shift worker. I really do try logistically to 169 00:07:53,440 --> 00:07:57,680 Speaker 2: give them the nutritional or energy hits they need when 170 00:07:57,680 --> 00:08:00,360 Speaker 2: they're on night shift and do get really fatigue door 171 00:08:00,560 --> 00:08:02,800 Speaker 2: in the case of doctors nurses, and they just need 172 00:08:02,800 --> 00:08:04,920 Speaker 2: something at three or four am to get them through 173 00:08:05,360 --> 00:08:06,800 Speaker 2: or if they haven't had a chance to eat because 174 00:08:06,800 --> 00:08:09,680 Speaker 2: they've been so stressed with various traumas or emergencies. Similar 175 00:08:09,680 --> 00:08:14,200 Speaker 2: and ambulance workers, fireman, anyone who's got that very stressful existence. 176 00:08:15,680 --> 00:08:17,520 Speaker 2: But there is tricks and strategies to it, and that's 177 00:08:17,520 --> 00:08:19,280 Speaker 2: probably my best one. As I said, I try and 178 00:08:19,560 --> 00:08:23,440 Speaker 2: sort of feed very early breakfast, let them then sleep 179 00:08:23,440 --> 00:08:25,320 Speaker 2: that six eight hours so they still have some sort 180 00:08:25,360 --> 00:08:28,960 Speaker 2: of fast that main meal if possible before six pm 181 00:08:29,000 --> 00:08:31,400 Speaker 2: at night, and then just light top ups again almost 182 00:08:32,400 --> 00:08:35,120 Speaker 2: inducing another fast overnight when the body's not meant to eat. 183 00:08:35,120 --> 00:08:37,200 Speaker 2: And I give that same advice actually, funnily enough, to 184 00:08:37,200 --> 00:08:40,560 Speaker 2: people traveling on a plane. You know that often say, look, 185 00:08:41,240 --> 00:08:43,080 Speaker 2: what's the best way to eat when I'm flying? Well, 186 00:08:43,160 --> 00:08:45,560 Speaker 2: I say, try and stick to your original body clock 187 00:08:45,960 --> 00:08:49,119 Speaker 2: and still give yourself a decent break without food overnight, 188 00:08:49,720 --> 00:08:52,200 Speaker 2: and then remain on that until you arrive in the 189 00:08:52,240 --> 00:08:55,120 Speaker 2: actual country, so you still mimic that twenty four hour 190 00:08:55,160 --> 00:08:57,040 Speaker 2: and you don't end up eating twice on the same 191 00:08:57,160 --> 00:09:00,000 Speaker 2: day or overnight, because, as we know, even from digest 192 00:09:00,000 --> 00:09:02,800 Speaker 2: stive health research, the gut needs a break, and what 193 00:09:02,880 --> 00:09:05,680 Speaker 2: happens is when we feed just constantly, it's not great 194 00:09:05,679 --> 00:09:08,959 Speaker 2: for the hormones that control our weight and fat metabolism, 195 00:09:09,360 --> 00:09:11,640 Speaker 2: but it also doesn't give our digestive system that break 196 00:09:11,679 --> 00:09:15,719 Speaker 2: that we've shown really needs for the microbiome to regenerate 197 00:09:15,760 --> 00:09:18,760 Speaker 2: and return to those baseline levels too. So there's many benefits, 198 00:09:18,760 --> 00:09:21,240 Speaker 2: which indeed land maybe some of the reason that we 199 00:09:21,280 --> 00:09:24,400 Speaker 2: see improvements in mood in this study itself because of 200 00:09:24,440 --> 00:09:26,600 Speaker 2: the impact on gut and digestive health, which we know 201 00:09:26,760 --> 00:09:29,600 Speaker 2: is linked to mood states, including anxiety and depression. 202 00:09:29,960 --> 00:09:32,360 Speaker 1: It's a fascinating area of research. I'm really excited to 203 00:09:32,360 --> 00:09:33,880 Speaker 1: see what else is going to come out in this 204 00:09:34,040 --> 00:09:35,760 Speaker 1: space in the next couple of years. 205 00:09:35,520 --> 00:09:37,280 Speaker 2: So we'll keep you posted. But I love when these 206 00:09:37,280 --> 00:09:39,520 Speaker 2: news alerts come through because there's so many implications and 207 00:09:39,640 --> 00:09:41,600 Speaker 2: link to what we wanted to speak to anyway about 208 00:09:41,600 --> 00:09:44,800 Speaker 2: being at work and prioritizing your lunch meal, which we 209 00:09:44,880 --> 00:09:47,000 Speaker 2: might cover a whole other episode on, but certainly with 210 00:09:47,080 --> 00:09:49,559 Speaker 2: my own clients, I'm really trying to bring that calorie 211 00:09:49,600 --> 00:09:51,839 Speaker 2: intake forward and make sure lunch is actually a break 212 00:09:51,840 --> 00:09:54,480 Speaker 2: in the day, a chance to get some steps, a 213 00:09:54,600 --> 00:09:57,760 Speaker 2: chance to get some sunlight, to actually have a significant meal, 214 00:09:57,840 --> 00:09:59,960 Speaker 2: which I prefer often to be warm, because I find 215 00:10:00,000 --> 00:10:02,679 Speaker 2: people are then full and satisfied all afternoon and then 216 00:10:02,720 --> 00:10:05,280 Speaker 2: fireless like that a binge and snack throughout the afternoon, 217 00:10:05,280 --> 00:10:08,200 Speaker 2: which plagues many people who feel like really hungry because 218 00:10:08,200 --> 00:10:10,600 Speaker 2: they've had a light sushi or wrap or something without 219 00:10:10,640 --> 00:10:14,000 Speaker 2: significant amounts of salad or protein in that day or 220 00:10:14,040 --> 00:10:17,000 Speaker 2: ali and of course skip lunch entirely in place of snacks. 221 00:10:17,000 --> 00:10:19,319 Speaker 2: So we spoke about snacks last week about how they 222 00:10:19,320 --> 00:10:22,480 Speaker 2: can really just place food intake. But just snacking means 223 00:10:22,520 --> 00:10:24,800 Speaker 2: you never have a proper meal, you're never really satisfied, 224 00:10:24,800 --> 00:10:28,360 Speaker 2: and it does in our experience prime to over each. 225 00:10:28,440 --> 00:10:31,000 Speaker 1: And you mentioned a really important point about actually breaking 226 00:10:31,080 --> 00:10:34,080 Speaker 1: for lunch, like having an intentional lunch break, which also 227 00:10:34,200 --> 00:10:36,480 Speaker 1: means that you're stepping away from your computer. You're taking 228 00:10:37,400 --> 00:10:39,120 Speaker 1: you know, it's not a deal, but maybe ten minutes, 229 00:10:39,120 --> 00:10:42,439 Speaker 1: maybe fifteen minutes, hopefully thirty to forty five minutes for yourself. 230 00:10:42,440 --> 00:10:44,200 Speaker 1: You can get some steps in, you can get outside 231 00:10:44,200 --> 00:10:46,400 Speaker 1: and the sunlight, soak up a little bit of vitamin D, 232 00:10:46,840 --> 00:10:48,840 Speaker 1: just step away and reduce some of that stress and 233 00:10:48,840 --> 00:10:51,439 Speaker 1: anxiety from the day as well. Versus some people get 234 00:10:51,440 --> 00:10:53,880 Speaker 1: to their work, they chained to their desk for nine, ten, eleven, 235 00:10:53,960 --> 00:10:56,400 Speaker 1: twelve hours and they don't leave. So from a mental 236 00:10:56,440 --> 00:10:59,440 Speaker 1: health aspect, not just a health aspect, it's not good. 237 00:10:59,520 --> 00:11:02,120 Speaker 1: It's not going to be ideal. So actually breaking for 238 00:11:02,240 --> 00:11:04,200 Speaker 1: lunch and doing that as part of a nice self 239 00:11:04,240 --> 00:11:07,360 Speaker 1: care routine, getting outside and the fresh air, soaking up 240 00:11:07,400 --> 00:11:10,280 Speaker 1: some sunshine, you know, it's always just going to be 241 00:11:10,320 --> 00:11:13,560 Speaker 1: positively geared towards your health, plush putting in some nourishing 242 00:11:13,559 --> 00:11:14,880 Speaker 1: food into your body as well. 243 00:11:14,920 --> 00:11:18,280 Speaker 2: It is. And the other thing I like about lunch 244 00:11:18,360 --> 00:11:21,560 Speaker 2: breaks in general and links what we're going to talk 245 00:11:21,600 --> 00:11:23,480 Speaker 2: about little bit later is the impact of tea and 246 00:11:23,480 --> 00:11:26,040 Speaker 2: coffee on displacing our hunger through the workday. So we're 247 00:11:26,040 --> 00:11:28,160 Speaker 2: going to come back to that and the segment after 248 00:11:28,240 --> 00:11:30,920 Speaker 2: next just and see how that feeds in actually with 249 00:11:30,960 --> 00:11:34,880 Speaker 2: good timing. All right, Well, the next segment is something 250 00:11:34,880 --> 00:11:38,000 Speaker 2: that we talk about actually or climbs up with my 251 00:11:38,040 --> 00:11:41,360 Speaker 2: clients and all the time, and it's the idea of 252 00:11:41,400 --> 00:11:44,439 Speaker 2: a cheat, a cheat meal. Now, I think where this 253 00:11:44,520 --> 00:11:49,720 Speaker 2: originated from with in bodybuilding circles. So when bodybuilders follow 254 00:11:49,760 --> 00:11:53,560 Speaker 2: their very strict regimes to change physique, so when they're 255 00:11:53,559 --> 00:11:57,360 Speaker 2: in that stripped down phase or loading phase. Bodyboards are 256 00:11:57,400 --> 00:11:59,160 Speaker 2: interesting actually because they teach us a lot about fat 257 00:11:59,160 --> 00:12:00,920 Speaker 2: loss because the way they do it is so structured 258 00:12:00,960 --> 00:12:02,640 Speaker 2: and rigid, and they stick to the regime so you 259 00:12:02,640 --> 00:12:05,480 Speaker 2: can really see the impact of diet trey compliance and 260 00:12:05,520 --> 00:12:08,840 Speaker 2: macro nutrient balance with intense training. But often what they'll 261 00:12:08,880 --> 00:12:11,679 Speaker 2: include is what they describe as a cheat meal. So 262 00:12:11,840 --> 00:12:13,959 Speaker 2: because they've been so strict with their brown rice and 263 00:12:14,000 --> 00:12:17,000 Speaker 2: their tuna and their chicken and their green vegetables for weeks, days, 264 00:12:17,040 --> 00:12:19,400 Speaker 2: months at a time, you'll hear them talk about a 265 00:12:19,440 --> 00:12:21,360 Speaker 2: cheat where it's often, I believe it's about once a 266 00:12:21,400 --> 00:12:23,440 Speaker 2: week where they'll give themselves a meal off that very 267 00:12:23,440 --> 00:12:26,560 Speaker 2: strict regime. Now, I know as part of some bodybuilding 268 00:12:26,559 --> 00:12:29,480 Speaker 2: regimes cheats may be included to actually increase calorie intake, 269 00:12:30,559 --> 00:12:33,480 Speaker 2: but certainly in GIN populations we talk about cheats as well. 270 00:12:33,760 --> 00:12:37,320 Speaker 2: Now I don't like the word cheat as such when 271 00:12:37,400 --> 00:12:39,840 Speaker 2: I'm writing my meal pans for clients, but I usually 272 00:12:39,880 --> 00:12:42,800 Speaker 2: will factor in a meal or two off the plan 273 00:12:42,880 --> 00:12:46,199 Speaker 2: each week to allow for some more indulgent soul food 274 00:12:46,320 --> 00:12:48,720 Speaker 2: or socializing, and I just call it a meal or 275 00:12:48,720 --> 00:12:52,000 Speaker 2: two off. But what I see happenly in is that 276 00:12:52,080 --> 00:12:55,040 Speaker 2: a meal or two off becomes a whole day or 277 00:12:55,080 --> 00:12:58,600 Speaker 2: a weekend off. So for example, I might have a 278 00:12:58,600 --> 00:13:02,480 Speaker 2: client who says, right, well, going out to dinner, and 279 00:13:03,000 --> 00:13:04,599 Speaker 2: I'm going to have it off, so I'm going to 280 00:13:04,679 --> 00:13:06,520 Speaker 2: have Rather than even thinking, oh, what do I really 281 00:13:06,520 --> 00:13:08,480 Speaker 2: feel like, they'll say, right, I'm going to just indulge, 282 00:13:08,480 --> 00:13:11,120 Speaker 2: so they think in their head, making food decisions in 283 00:13:11,160 --> 00:13:13,439 Speaker 2: their head rather than their body. And they say, well, 284 00:13:13,440 --> 00:13:14,840 Speaker 2: I'm having a meal off and they're having a cheat, 285 00:13:14,880 --> 00:13:16,920 Speaker 2: so I'll just eat everything. So it might be the bread, 286 00:13:16,960 --> 00:13:19,439 Speaker 2: it might be the pizza, it's past or it's incredibly 287 00:13:19,480 --> 00:13:23,040 Speaker 2: heavy food in large volumes because they're giving themselfs psychological 288 00:13:23,080 --> 00:13:26,680 Speaker 2: permission to eat dessert drinks. And then what I find 289 00:13:26,679 --> 00:13:29,440 Speaker 2: happens psychologically is they'll be like, oh, well it doesn't matter, 290 00:13:29,480 --> 00:13:32,400 Speaker 2: I've blown it, And the cheat tends to continue the 291 00:13:32,440 --> 00:13:35,240 Speaker 2: next day or even just blows out through the weekend. 292 00:13:35,320 --> 00:13:36,680 Speaker 2: So I thought it was worth a bit of a 293 00:13:36,760 --> 00:13:40,280 Speaker 2: discussion about the idea of a cheat or a meal off. 294 00:13:40,320 --> 00:13:42,640 Speaker 2: Why it's a benefit when it comes to fat loss, 295 00:13:42,679 --> 00:13:45,160 Speaker 2: but then how you need to manage it so it 296 00:13:45,200 --> 00:13:47,960 Speaker 2: doesn't become that all or nothing approach. So the reason 297 00:13:48,000 --> 00:13:51,960 Speaker 2: it's kind of important, there's two arguments for that. It's 298 00:13:52,000 --> 00:13:55,720 Speaker 2: important just because it becomes more sustainable in part of 299 00:13:55,960 --> 00:13:58,640 Speaker 2: life to have a meal that's more indulgent in hiring calories, 300 00:13:58,640 --> 00:14:00,520 Speaker 2: whether you're eating out, it's a celebrate, you want to 301 00:14:00,520 --> 00:14:03,960 Speaker 2: have a few drinks, whatever your enjoyment factory is. It's 302 00:14:04,040 --> 00:14:06,400 Speaker 2: not sustainable for most of us to be on a 303 00:14:06,480 --> 00:14:08,559 Speaker 2: very strict calorie control diet all the time. It just 304 00:14:08,600 --> 00:14:11,839 Speaker 2: doesn't fit with life very well. But the other reason, 305 00:14:11,840 --> 00:14:13,640 Speaker 2: and this is a bit more evidence based and comes 306 00:14:13,640 --> 00:14:16,040 Speaker 2: from some research from the Garben Institute going back several 307 00:14:16,120 --> 00:14:18,480 Speaker 2: years now, is that there's evidence to show that when 308 00:14:18,480 --> 00:14:22,280 Speaker 2: the body has been on calorie restriction for long periods 309 00:14:22,320 --> 00:14:26,760 Speaker 2: of time, basically introducing higher calories. So, for example, if 310 00:14:26,800 --> 00:14:29,960 Speaker 2: you're following a fourteen hundred calorie diet and have been for. 311 00:14:29,800 --> 00:14:30,840 Speaker 1: A long long time. 312 00:14:31,320 --> 00:14:33,880 Speaker 2: If you occasionally once a week, twice a week, once 313 00:14:33,920 --> 00:14:36,840 Speaker 2: a fortnite, have a much greater calorie intake, so not 314 00:14:36,920 --> 00:14:39,960 Speaker 2: a binge, but higher, so maybe a sixteen eighteen two 315 00:14:40,000 --> 00:14:44,040 Speaker 2: thousand calorie day. It basically, they believe, tells the body 316 00:14:44,040 --> 00:14:47,320 Speaker 2: you're not starving and almost gives it permission to continue 317 00:14:47,400 --> 00:14:50,480 Speaker 2: to metabolize body fat. So it's like this differential between 318 00:14:50,520 --> 00:14:53,280 Speaker 2: type tight and then more lax actually is great for 319 00:14:53,360 --> 00:14:55,920 Speaker 2: metabolism and getting the body to continue to burn. So 320 00:14:56,240 --> 00:14:59,920 Speaker 2: from a theoretical scientific perspective, it's important to have fluctual 321 00:15:00,280 --> 00:15:02,320 Speaker 2: and calorie intake, which is why it's not a bad 322 00:15:02,360 --> 00:15:04,920 Speaker 2: thing sometimes to have a light day and then have 323 00:15:04,960 --> 00:15:07,520 Speaker 2: heavier days and then maybe a baseline. So mixing it 324 00:15:07,600 --> 00:15:10,840 Speaker 2: up is important. But I think the key thing is 325 00:15:10,880 --> 00:15:13,560 Speaker 2: that when you're approaching and the message for listeners today 326 00:15:13,680 --> 00:15:16,040 Speaker 2: or what you to take with you is a cheap 327 00:15:16,080 --> 00:15:19,160 Speaker 2: meal is not a binge, A cheat meal or a 328 00:15:19,200 --> 00:15:22,000 Speaker 2: meal off is just a more indulgent, high calorie meal. 329 00:15:22,360 --> 00:15:25,560 Speaker 2: So it might be a dinner and dessert, or it 330 00:15:25,640 --> 00:15:28,160 Speaker 2: might be a restaurant meal and a few wines. But 331 00:15:28,240 --> 00:15:31,200 Speaker 2: it doesn't have to mean that you overeat and stuff 332 00:15:31,240 --> 00:15:33,160 Speaker 2: yourself for the sake of it. So just because there's 333 00:15:33,200 --> 00:15:36,480 Speaker 2: bread there and entrees there, and chips on the side 334 00:15:36,560 --> 00:15:39,080 Speaker 2: and salad and fried food, it doesn't mean you have 335 00:15:39,160 --> 00:15:41,280 Speaker 2: to eat it all. It's just giving you permission to 336 00:15:41,320 --> 00:15:43,480 Speaker 2: eat a little bit more or more indulgent food than 337 00:15:43,520 --> 00:15:46,680 Speaker 2: you normally would. And that's a very important difference between 338 00:15:46,720 --> 00:15:49,440 Speaker 2: those two. A cheat or a meal off is not 339 00:15:49,600 --> 00:15:53,800 Speaker 2: a binge, and working towards that very clear definition is 340 00:15:53,840 --> 00:15:56,680 Speaker 2: important to get back on track with your own physiological 341 00:15:57,120 --> 00:16:00,560 Speaker 2: appetite and hunger as opposed to as we've spoken about before, 342 00:16:00,880 --> 00:16:03,040 Speaker 2: eating according to your head, which is I can have 343 00:16:03,080 --> 00:16:06,280 Speaker 2: whatever I want because I'm off. So that I hope 344 00:16:06,280 --> 00:16:09,360 Speaker 2: that that is sort of clear for people about the difference, 345 00:16:09,440 --> 00:16:12,400 Speaker 2: because I often see cheat or meal off just basically 346 00:16:12,400 --> 00:16:14,280 Speaker 2: become huge overeating in a binge. 347 00:16:14,560 --> 00:16:16,800 Speaker 1: Yeah, oh man, I hate that cheat day word. But 348 00:16:16,880 --> 00:16:19,080 Speaker 1: going back to an important point that you said, Susie 349 00:16:19,080 --> 00:16:22,600 Speaker 1: about you know, the small calorie kind of refeed. Almost 350 00:16:22,680 --> 00:16:25,440 Speaker 1: within the fitness world, you made an important point that yes, 351 00:16:25,480 --> 00:16:28,160 Speaker 1: a lot of the bodybuilded type girls who are competing 352 00:16:28,160 --> 00:16:30,560 Speaker 1: in fitness competitions that sort of thing, they may be 353 00:16:30,680 --> 00:16:33,360 Speaker 1: on very low calories. Some breaks my heart as low 354 00:16:33,400 --> 00:16:35,720 Speaker 1: as eight hundred one thy twelve hundred, you know, and 355 00:16:35,760 --> 00:16:37,760 Speaker 1: they have a scheduled I like to call it, or 356 00:16:37,800 --> 00:16:39,880 Speaker 1: they like to call it like a refeed day, where 357 00:16:39,920 --> 00:16:42,280 Speaker 1: we might take calories from say twelve hundred up to 358 00:16:42,320 --> 00:16:44,960 Speaker 1: sixteen or eighteen hundred for the day. And that's a 359 00:16:45,000 --> 00:16:48,480 Speaker 1: really important point that it's maybe you know, ballpark for 360 00:16:48,800 --> 00:16:50,920 Speaker 1: eight hundred extra calories to play with. If you go 361 00:16:51,000 --> 00:16:53,120 Speaker 1: out and you have a full cheat meal where you're 362 00:16:53,120 --> 00:16:55,520 Speaker 1: eating the bread basket, you're having a couple of cocktails 363 00:16:55,600 --> 00:16:58,000 Speaker 1: or a couple of wines or beers, there's dessert involved. 364 00:16:58,040 --> 00:17:00,440 Speaker 1: There's a heavier mane like a pizza or a pami, 365 00:17:00,720 --> 00:17:02,720 Speaker 1: a dirty burger with fries on the side, and a 366 00:17:02,760 --> 00:17:06,879 Speaker 1: milkshake that is easily an extra one to two thousand calories. 367 00:17:07,119 --> 00:17:09,760 Speaker 1: And that is just one meal. So when we take 368 00:17:10,000 --> 00:17:12,879 Speaker 1: research and then we translate it into hey, let me 369 00:17:13,000 --> 00:17:15,160 Speaker 1: do this and just take the parts that I want 370 00:17:15,200 --> 00:17:17,120 Speaker 1: and leave the rest of it, that's where we get 371 00:17:17,119 --> 00:17:18,800 Speaker 1: into a lot of trouble. And we see that a 372 00:17:18,800 --> 00:17:21,000 Speaker 1: lot with you know, like the ketogenic diet. And remember 373 00:17:21,119 --> 00:17:23,320 Speaker 1: years ago, Susie where it came out to light that 374 00:17:23,359 --> 00:17:25,159 Speaker 1: one of the big AFL teams was doing like a 375 00:17:25,240 --> 00:17:27,879 Speaker 1: Kido style diet, But what they were really doing was 376 00:17:27,920 --> 00:17:30,280 Speaker 1: writing some of their non training days a bit lower 377 00:17:30,320 --> 00:17:32,760 Speaker 1: carb and then their training days higher carb. So they 378 00:17:32,800 --> 00:17:35,800 Speaker 1: weren't doing kido at all. They were just adapting a 379 00:17:35,840 --> 00:17:38,520 Speaker 1: few things to what you know worked well for them. 380 00:17:38,640 --> 00:17:40,199 Speaker 1: And I think this is what a lot of people do. 381 00:17:40,240 --> 00:17:42,240 Speaker 1: They take a little bit of research, like what works 382 00:17:42,240 --> 00:17:45,880 Speaker 1: for the bodybuilders who are one thousand percent compliant with 383 00:17:45,920 --> 00:17:49,199 Speaker 1: what they're doing, and when they're having those scheduled refew days, 384 00:17:49,560 --> 00:17:51,200 Speaker 1: if their coach is saying to them or right, eat 385 00:17:51,200 --> 00:17:53,399 Speaker 1: an extra four to six, eight hundred calories, whatever it 386 00:17:53,480 --> 00:17:56,280 Speaker 1: might do, they're hitting those numbers to a t. You know, 387 00:17:56,359 --> 00:17:58,760 Speaker 1: most of them, they're bang on track with their calories 388 00:17:58,760 --> 00:18:01,480 Speaker 1: and macros. A lay person is going to say, oh, 389 00:18:01,520 --> 00:18:03,159 Speaker 1: I've been darting a week, let me go have a 390 00:18:03,240 --> 00:18:05,800 Speaker 1: cheat meal, and as I said, it's upwards of thousands 391 00:18:05,840 --> 00:18:08,160 Speaker 1: of calories and it's never ever going to add up 392 00:18:08,400 --> 00:18:10,800 Speaker 1: from a fat loss perspective. We're always going to end 393 00:18:10,880 --> 00:18:14,159 Speaker 1: up overdoing it. So that word itself cheat day or 394 00:18:14,280 --> 00:18:16,879 Speaker 1: cheat meal just it makes me so icky, Like, I 395 00:18:16,920 --> 00:18:18,680 Speaker 1: just don't like it because I just think it promotes 396 00:18:18,720 --> 00:18:22,560 Speaker 1: such a poor and unhealthy relationship with food. So with 397 00:18:22,600 --> 00:18:24,639 Speaker 1: my clients, I always get them to check in, like 398 00:18:24,640 --> 00:18:26,800 Speaker 1: you said, and think about their body and think about 399 00:18:26,840 --> 00:18:28,680 Speaker 1: how a choice that a meal or a cafe or 400 00:18:28,680 --> 00:18:31,280 Speaker 1: a restaurant is actually going to make them feel. And 401 00:18:31,280 --> 00:18:33,560 Speaker 1: they say, oh, sure we can have pizza. What is 402 00:18:33,600 --> 00:18:35,240 Speaker 1: going to happen or how are you going to feel 403 00:18:35,280 --> 00:18:38,040 Speaker 1: if you eat the entire pizza A couple of slices 404 00:18:38,119 --> 00:18:40,119 Speaker 1: is probably going to make you feel great and happy 405 00:18:40,160 --> 00:18:43,479 Speaker 1: and it's delicious. You eat all eight slices of that pizza, 406 00:18:43,600 --> 00:18:47,000 Speaker 1: you are going to feel gross and sluggish and overfull 407 00:18:47,080 --> 00:18:48,960 Speaker 1: and almost like paying for it the next day, where 408 00:18:49,000 --> 00:18:51,200 Speaker 1: you're just like, oh, I just feel so blah in 409 00:18:51,320 --> 00:18:54,040 Speaker 1: terms of my digestive health. So I think tuning in 410 00:18:54,040 --> 00:18:55,919 Speaker 1: and listening to your body. Of course, we can have 411 00:18:56,000 --> 00:18:58,960 Speaker 1: some of those more delicious, indulgent meals, but there's no 412 00:18:59,080 --> 00:19:00,879 Speaker 1: reason that we can't have a little bit of salad 413 00:19:00,920 --> 00:19:02,720 Speaker 1: on the side when we have a pizza, or there's 414 00:19:02,720 --> 00:19:04,320 Speaker 1: no reason that if we're going to order a chicken 415 00:19:04,359 --> 00:19:06,880 Speaker 1: palm at a pub, let's be honest, that's enough food 416 00:19:06,920 --> 00:19:09,640 Speaker 1: for two or three people. Let's be honest, it's an 417 00:19:09,840 --> 00:19:12,560 Speaker 1: enormous portion. There's no reason we can't split that with 418 00:19:12,600 --> 00:19:14,800 Speaker 1: a friend, or we can't just eat half and take 419 00:19:14,840 --> 00:19:18,040 Speaker 1: the other half home. I think that this over indulges 420 00:19:18,080 --> 00:19:21,040 Speaker 1: in a high calorie meal almost go People think that 421 00:19:21,040 --> 00:19:23,600 Speaker 1: that goes hand in hand with feeling crap and over 422 00:19:23,680 --> 00:19:26,200 Speaker 1: full afterwards, and I don't think that those two things 423 00:19:26,240 --> 00:19:28,000 Speaker 1: need to go together. I think we can have a 424 00:19:28,040 --> 00:19:30,480 Speaker 1: little bit of a more indulgent meal, but tune into 425 00:19:30,480 --> 00:19:33,639 Speaker 1: our body and stop when we're actually feeling satisfied. If 426 00:19:33,680 --> 00:19:35,840 Speaker 1: anyone follows Susie and I on Instagram, which you know 427 00:19:36,000 --> 00:19:38,040 Speaker 1: hope most of you do, you would have seen that. 428 00:19:38,080 --> 00:19:40,520 Speaker 1: Throughout our trips in Brisbane, Sydney and Melbourne, we did 429 00:19:40,560 --> 00:19:42,680 Speaker 1: eat out a lot. There are a lot of celebrity meals. 430 00:19:42,840 --> 00:19:45,199 Speaker 1: There was always extra salad and veg on the table. 431 00:19:45,320 --> 00:19:47,280 Speaker 1: If you saw the bread basket, we never touched it. 432 00:19:47,320 --> 00:19:49,040 Speaker 1: Like bread is something that we can eat at home. 433 00:19:49,080 --> 00:19:50,960 Speaker 1: We can eat bread any day while we go to 434 00:19:51,000 --> 00:19:53,520 Speaker 1: a fancy restaurant in Sydney or something and eat the 435 00:19:53,520 --> 00:19:56,040 Speaker 1: bread basket. If there was alcohol on the table, which 436 00:19:56,119 --> 00:19:58,320 Speaker 1: more often than not there was, we were celebrating, we 437 00:19:58,320 --> 00:20:01,440 Speaker 1: were on tour. I never ever had more than about 438 00:20:01,440 --> 00:20:03,720 Speaker 1: one to two drinks. Ever, that didn't matter if it 439 00:20:03,760 --> 00:20:06,239 Speaker 1: was morning night, Friday, Saturday, or a Tuesday. So we're 440 00:20:06,320 --> 00:20:08,439 Speaker 1: very controlled with what we were doing as part of 441 00:20:08,480 --> 00:20:11,439 Speaker 1: our celebration and our events and our tours as well. 442 00:20:11,640 --> 00:20:13,560 Speaker 1: So I think it's important to note that we can 443 00:20:13,640 --> 00:20:16,080 Speaker 1: go out, we can enjoy ourselves, but don't think of 444 00:20:16,119 --> 00:20:19,080 Speaker 1: it like a scheduled cheat day. Almost because I saw 445 00:20:19,200 --> 00:20:21,920 Speaker 1: a dietician posts a video on this on Instagram the 446 00:20:22,000 --> 00:20:23,919 Speaker 1: other day and I just loved it. She said, is 447 00:20:23,960 --> 00:20:26,360 Speaker 1: it really a cheat day? Or is it a scheduled 448 00:20:26,359 --> 00:20:28,760 Speaker 1: binge eating day? And I think that that's a very 449 00:20:28,920 --> 00:20:33,080 Speaker 1: important distinction between the two, because too many of us 450 00:20:33,119 --> 00:20:36,760 Speaker 1: are honestly scheduling like a binge on the weekend versus 451 00:20:36,760 --> 00:20:39,520 Speaker 1: a slightly higher indulgence meal. When we think about it, 452 00:20:39,520 --> 00:20:42,280 Speaker 1: it should be maybe three four five hundred calories extra, 453 00:20:42,520 --> 00:20:45,000 Speaker 1: not thousands of calories plus. And even if you're going 454 00:20:45,040 --> 00:20:48,000 Speaker 1: somewhere that's relatively quote unquote good, like you were going 455 00:20:48,000 --> 00:20:50,840 Speaker 1: out for a grilled burger and some sweet potato fries 456 00:20:50,880 --> 00:20:53,320 Speaker 1: on the side with a glass of wine. Honestly, you're 457 00:20:53,320 --> 00:20:55,560 Speaker 1: looking at well over a thousand calories and I think 458 00:20:55,560 --> 00:20:57,960 Speaker 1: that just the energy density of some of these more 459 00:20:57,960 --> 00:21:00,960 Speaker 1: indulgent meals, we just don't have the direct understanding of 460 00:21:00,960 --> 00:21:03,040 Speaker 1: how energy dents some of them are. Then when you 461 00:21:03,040 --> 00:21:05,200 Speaker 1: add on things like the bread basket and the dessert 462 00:21:05,280 --> 00:21:08,280 Speaker 1: and two through four drinks onto that, then we get 463 00:21:08,280 --> 00:21:10,399 Speaker 1: home or we have a sneaky Gilata messina on the 464 00:21:10,480 --> 00:21:13,960 Speaker 1: way home, that's when things start to very quickly unravel. 465 00:21:14,040 --> 00:21:16,639 Speaker 1: So we'd encourage you to think of it as still 466 00:21:16,680 --> 00:21:19,639 Speaker 1: trying to find balance within that indulgent meal that you 467 00:21:19,840 --> 00:21:23,520 Speaker 1: enjoy and stopping when your body says, hey, I'm satisfied, 468 00:21:23,520 --> 00:21:25,959 Speaker 1: I've had enough, versus getting to the point where you 469 00:21:26,000 --> 00:21:28,680 Speaker 1: physically feel unwell, you have to undo the button of 470 00:21:28,720 --> 00:21:30,240 Speaker 1: your jeans and you need to go have a nap 471 00:21:30,280 --> 00:21:32,480 Speaker 1: on the couch because you've eaten too much. So that's 472 00:21:32,480 --> 00:21:34,560 Speaker 1: sort of the takeout message for our listeners to actually 473 00:21:34,640 --> 00:21:36,520 Speaker 1: tune in and listen to your body. And if you're 474 00:21:36,560 --> 00:21:39,480 Speaker 1: someone that regularly does the cheap days or the cheap meals, 475 00:21:39,760 --> 00:21:41,919 Speaker 1: how do they actually make you feel? If they make 476 00:21:41,960 --> 00:21:44,800 Speaker 1: you feel more crappy after you've done them, then that's 477 00:21:44,840 --> 00:21:46,520 Speaker 1: not really a sign of good health, and that's not 478 00:21:46,560 --> 00:21:47,879 Speaker 1: what we're looking for long term. 479 00:21:47,920 --> 00:21:49,800 Speaker 2: And I think the other thing you spoke about, which 480 00:21:49,800 --> 00:21:52,720 Speaker 2: I thought was great with volume, because remember that the 481 00:21:52,840 --> 00:21:57,159 Speaker 2: body will basically get used to having greater and greater volume. 482 00:21:57,320 --> 00:22:01,080 Speaker 2: So for example, if I go to grilled as I 483 00:22:01,119 --> 00:22:03,440 Speaker 2: get older as well, I can usually get through about 484 00:22:03,440 --> 00:22:05,480 Speaker 2: half a burger and a few chips because I find 485 00:22:05,480 --> 00:22:09,399 Speaker 2: it really really heavy. But if you're used to constantly overeating, 486 00:22:09,480 --> 00:22:11,560 Speaker 2: so for example, instead of having two or three pieces 487 00:22:11,560 --> 00:22:14,359 Speaker 2: of pizza, you can push away a whole pizza plus 488 00:22:14,400 --> 00:22:18,040 Speaker 2: garlic bread. It's because over time you've programmed your stomach 489 00:22:18,440 --> 00:22:20,680 Speaker 2: or to be actually bigger and tolerate a whole lot 490 00:22:20,680 --> 00:22:23,520 Speaker 2: more food. So part of it is to reprogram to 491 00:22:23,560 --> 00:22:25,840 Speaker 2: eat less over time. And keep in mind the stomach 492 00:22:25,960 --> 00:22:29,280 Speaker 2: is what a couple of fists in size, So if 493 00:22:29,280 --> 00:22:33,160 Speaker 2: you can literally eat far more volume than that over time, 494 00:22:33,200 --> 00:22:35,240 Speaker 2: the goal is to wean back. So as a reference, 495 00:22:35,280 --> 00:22:38,880 Speaker 2: for example, a small female two three, maybe four bits 496 00:22:38,920 --> 00:22:41,119 Speaker 2: of pizza, but it's certainly not a whole if it 497 00:22:41,200 --> 00:22:43,120 Speaker 2: is that volume all the time, and you can eat 498 00:22:43,119 --> 00:22:46,959 Speaker 2: that you're probably programming yourself to eat too much, so 499 00:22:47,320 --> 00:22:49,520 Speaker 2: it's a volume thing as well. If you feel physically 500 00:22:49,600 --> 00:22:53,360 Speaker 2: sick when you've had a binge or a cheat, it's 501 00:22:53,400 --> 00:22:55,840 Speaker 2: a sign you're overdoing things and it's not a meal off. 502 00:22:55,880 --> 00:22:57,600 Speaker 2: It's actually a binge and it's time to sort of 503 00:22:57,640 --> 00:23:00,879 Speaker 2: rewind and get used to being or experiencing more satisfaction 504 00:23:01,440 --> 00:23:03,120 Speaker 2: on a much smaller volumeless food. 505 00:23:03,480 --> 00:23:07,119 Speaker 1: Yeah great, great, timely message now, SUSI. Final segment of 506 00:23:07,160 --> 00:23:09,720 Speaker 1: the day. We often take listener questions through our Instagram. 507 00:23:09,720 --> 00:23:11,600 Speaker 1: People message us all the time and say, hey, sus 508 00:23:11,640 --> 00:23:13,720 Speaker 1: In Leanne, what do you think about this? And time 509 00:23:13,760 --> 00:23:16,560 Speaker 1: and time again the question about tea and coffee comes up. 510 00:23:16,600 --> 00:23:18,719 Speaker 1: So we've done coffee a bit, we've done caffeine and 511 00:23:18,720 --> 00:23:21,119 Speaker 1: how much we should be having tea is something that 512 00:23:21,160 --> 00:23:23,639 Speaker 1: we haven't really touched on, and tea is quite a 513 00:23:23,640 --> 00:23:25,920 Speaker 1: popular beverage. I actually think worldwide, I was having a 514 00:23:26,000 --> 00:23:29,080 Speaker 1: quick research more people drink tea throughout the world than 515 00:23:29,160 --> 00:23:31,359 Speaker 1: drink coffee. But if you looked at country specific, I 516 00:23:31,359 --> 00:23:34,240 Speaker 1: would say probably more Aussies and more Americans would drink 517 00:23:34,240 --> 00:23:36,439 Speaker 1: more coffee than tea. But obviously if we looked at 518 00:23:36,720 --> 00:23:39,359 Speaker 1: countries like China or the UK, I think they're bigger 519 00:23:39,440 --> 00:23:42,159 Speaker 1: tea drinkers than they are coffee drinkers. So tea is 520 00:23:42,200 --> 00:23:44,639 Speaker 1: probably considered one of the most popular beverages in the 521 00:23:44,680 --> 00:23:47,760 Speaker 1: world after water, and there are some really good health 522 00:23:47,840 --> 00:23:50,800 Speaker 1: benefits from tea. So you know, someone reached out and said, hey, 523 00:23:50,800 --> 00:23:52,960 Speaker 1: sus in the end, is tea healthy? And how much 524 00:23:52,960 --> 00:23:56,160 Speaker 1: should I actually be drinking? And like with anything, obviously, 525 00:23:56,200 --> 00:23:57,600 Speaker 1: water is something that we want to hell of a 526 00:23:57,600 --> 00:24:00,639 Speaker 1: lot of same with have vegetables. But sometimes with some 527 00:24:00,720 --> 00:24:03,800 Speaker 1: of our you know, foods and beverages, too much is 528 00:24:03,840 --> 00:24:06,040 Speaker 1: a little bit too much or there's a health benefit 529 00:24:06,080 --> 00:24:08,400 Speaker 1: and then you go above that and it's not necessarily 530 00:24:08,440 --> 00:24:11,159 Speaker 1: helpful the more you have. So tea is one of 531 00:24:11,160 --> 00:24:14,400 Speaker 1: those things where it is helpful and it's healthy because 532 00:24:14,440 --> 00:24:18,080 Speaker 1: of its high antioxidant and or polyphenal content. So if 533 00:24:18,119 --> 00:24:21,200 Speaker 1: you look at a lot of human studies, there hasn't 534 00:24:21,240 --> 00:24:24,600 Speaker 1: been a huge bulk of research, but there is definitely 535 00:24:24,640 --> 00:24:27,800 Speaker 1: some positive benefits from an antioxidant perspective. So a lot 536 00:24:27,880 --> 00:24:30,880 Speaker 1: of what's done in research is the observational type studies 537 00:24:30,920 --> 00:24:33,320 Speaker 1: where people you know will report how much they're drunk, 538 00:24:33,400 --> 00:24:35,159 Speaker 1: or they'll go back and they'll really look at people's 539 00:24:35,240 --> 00:24:38,120 Speaker 1: diet history. So it's not the best type of research, 540 00:24:38,200 --> 00:24:40,440 Speaker 1: but it's probably not worth putting people in a room 541 00:24:40,480 --> 00:24:42,280 Speaker 1: and getting them to drink two three cups of tea 542 00:24:42,320 --> 00:24:44,440 Speaker 1: and sort of studying them in a lab like Susie 543 00:24:44,440 --> 00:24:47,199 Speaker 1: mentioned where some of the other more behavioral science stuff 544 00:24:47,280 --> 00:24:50,280 Speaker 1: is actually really you know, really positive. So in a 545 00:24:50,280 --> 00:24:53,120 Speaker 1: lot of the observational sort of research studies around tea, 546 00:24:53,560 --> 00:24:55,879 Speaker 1: what the bulk of the research has showed us is 547 00:24:55,880 --> 00:24:58,720 Speaker 1: that about two to three cups a day, so it's 548 00:24:58,800 --> 00:25:01,040 Speaker 1: quite a lot, you know, that's most people wouldn't actually 549 00:25:01,040 --> 00:25:03,040 Speaker 1: have two three cups a day, you know, some of 550 00:25:03,040 --> 00:25:05,879 Speaker 1: our British listeners may actually do far more than that. 551 00:25:06,119 --> 00:25:08,200 Speaker 1: But about two to three cups a day was or 552 00:25:08,240 --> 00:25:11,600 Speaker 1: has been associated with the reduced risk of premature death, 553 00:25:11,960 --> 00:25:14,600 Speaker 1: heart disease, stroke, and a reduced risk of type two 554 00:25:14,760 --> 00:25:18,080 Speaker 1: diabetes as well. So tea can actually be quite healthy. 555 00:25:18,440 --> 00:25:21,000 Speaker 1: But that's the tea itself, not you know, we're not 556 00:25:21,040 --> 00:25:24,880 Speaker 1: adding in things like full cream, milk, sugar, sweetness, honey, 557 00:25:24,920 --> 00:25:27,119 Speaker 1: that sort of thing. That was really just studying the 558 00:25:27,200 --> 00:25:29,600 Speaker 1: tea leaves itself. And what I did find when I 559 00:25:29,680 --> 00:25:31,800 Speaker 1: was having one hunter round with the research Susie, was 560 00:25:31,840 --> 00:25:34,280 Speaker 1: that too much tea in general can also be not 561 00:25:34,400 --> 00:25:36,720 Speaker 1: healthy and the heat at which you serve that with. 562 00:25:36,960 --> 00:25:39,720 Speaker 1: So if you're drinking piping hot tea, and I know 563 00:25:39,760 --> 00:25:41,560 Speaker 1: I have a lot of friends who ask for, you know, 564 00:25:41,600 --> 00:25:44,119 Speaker 1: their coffees that are extra extra hot, and for me, 565 00:25:44,240 --> 00:25:46,359 Speaker 1: I can't do something if I'm going to potentially burn 566 00:25:46,400 --> 00:25:48,240 Speaker 1: my tongue in my mouth, I'm like, no, I'm out. 567 00:25:48,440 --> 00:25:51,480 Speaker 1: So what the research did show there's drinking tea that 568 00:25:51,600 --> 00:25:54,720 Speaker 1: was very, very hot. So we're talking above fifty five 569 00:25:54,760 --> 00:25:58,160 Speaker 1: to sixty degrees celsius or for our Americans about one 570 00:25:58,240 --> 00:26:01,320 Speaker 1: thirty to one forty degrees fahrenhem actually put you at 571 00:26:01,320 --> 00:26:05,240 Speaker 1: an increased risk of esophageal and stomach cancers from drinking 572 00:26:05,280 --> 00:26:08,000 Speaker 1: piping hot tea. So actually letting it cool down just 573 00:26:08,000 --> 00:26:10,640 Speaker 1: a touch can actually be more helpful from a reduced 574 00:26:10,640 --> 00:26:13,679 Speaker 1: cancer risk long term. But with the tea, it is 575 00:26:13,720 --> 00:26:17,680 Speaker 1: really about the antioxidant content that makes it quite good. 576 00:26:17,960 --> 00:26:19,800 Speaker 1: And I think a lot of people will drink herbal 577 00:26:19,840 --> 00:26:22,400 Speaker 1: tea is just made on water and no added sort 578 00:26:22,440 --> 00:26:25,280 Speaker 1: of sweetness or milks, but it's the black tea, particularly 579 00:26:25,280 --> 00:26:27,720 Speaker 1: for British listeners that we know they love it with 580 00:26:27,760 --> 00:26:30,400 Speaker 1: milk and sugar, and no sugar is sugar, So whether 581 00:26:30,440 --> 00:26:33,800 Speaker 1: you're adding organic brown sugar, whether you're adding honey, whether 582 00:26:33,840 --> 00:26:37,200 Speaker 1: you're adding maple syrup into it, most sugar is sugar, 583 00:26:37,240 --> 00:26:38,919 Speaker 1: So it doesn't really matter what you add to it. 584 00:26:38,960 --> 00:26:41,439 Speaker 1: If you're sweetening your tea, obviously you're not getting the 585 00:26:41,440 --> 00:26:44,080 Speaker 1: full benefit. And I think we actually did mention something 586 00:26:44,119 --> 00:26:46,280 Speaker 1: about sugar sweeting beverages on the Potty a couple of 587 00:26:46,280 --> 00:26:48,399 Speaker 1: episodes ago as well, so we definitely want to keep 588 00:26:48,440 --> 00:26:50,600 Speaker 1: that as low as possible. But I did find it 589 00:26:50,640 --> 00:26:52,680 Speaker 1: really interesting, Susie, when I was having a hunter A 590 00:26:52,720 --> 00:26:54,880 Speaker 1: round in terms of black tea, there was a little 591 00:26:54,880 --> 00:26:58,199 Speaker 1: bit of research to suggest that the protein and potentially 592 00:26:58,240 --> 00:27:00,560 Speaker 1: even the fat in the milk that you might add 593 00:27:00,760 --> 00:27:03,879 Speaker 1: can actually reduce the antioxidant capacity of the tea. And 594 00:27:04,000 --> 00:27:06,720 Speaker 1: most people I know, myself included, like to drink black 595 00:27:06,760 --> 00:27:08,520 Speaker 1: tea with a little bit of milk. I don't sweeten 596 00:27:08,560 --> 00:27:10,320 Speaker 1: it or add any sugar to it, but I do 597 00:27:10,440 --> 00:27:12,919 Speaker 1: like it with a dash of milk, so the antioxidant 598 00:27:12,960 --> 00:27:16,720 Speaker 1: potential of the tea is known to possibly deactivate almost 599 00:27:16,800 --> 00:27:19,199 Speaker 1: when it binds to the proteins in the milk. And 600 00:27:19,240 --> 00:27:21,600 Speaker 1: then there was a further study that actually analyzed the 601 00:27:21,680 --> 00:27:24,400 Speaker 1: types of milk, so it looked at skimmed, semi skinned, 602 00:27:24,440 --> 00:27:26,440 Speaker 1: and whole milk, which is what in Australia we call 603 00:27:26,480 --> 00:27:29,359 Speaker 1: full fat milk, and it concluded that the skimmed or 604 00:27:29,400 --> 00:27:32,720 Speaker 1: the reduced fat variety of milk actually reduced the antioxidant 605 00:27:32,760 --> 00:27:35,240 Speaker 1: capacity even more than if you had it with full 606 00:27:35,280 --> 00:27:37,200 Speaker 1: cream milk. So I think the best way to drink 607 00:27:37,240 --> 00:27:39,240 Speaker 1: it would be would just a splash of full cream 608 00:27:39,240 --> 00:27:41,359 Speaker 1: milk if you really do need it, to keep the 609 00:27:41,359 --> 00:27:44,840 Speaker 1: antioxidant capacity as high as possible, and avoid sort of 610 00:27:44,920 --> 00:27:47,600 Speaker 1: drowning it in as much skim milk as possible, because 611 00:27:47,600 --> 00:27:50,399 Speaker 1: then you're losing the bulk of the antioxidant properties and 612 00:27:50,480 --> 00:27:53,119 Speaker 1: it just becomes like a nice drink to have versus 613 00:27:53,119 --> 00:27:57,080 Speaker 1: something that's actually doing you some help from an antioxidant perspective. 614 00:27:57,600 --> 00:27:59,639 Speaker 2: This has come up for me this week with a 615 00:27:59,680 --> 00:28:02,480 Speaker 2: couple of clients. So the issue I have, and of 616 00:28:02,520 --> 00:28:05,440 Speaker 2: course everything you're saying around antioxidants I agree with. I 617 00:28:05,480 --> 00:28:08,560 Speaker 2: would much prefer black tea or green tea to be 618 00:28:08,640 --> 00:28:12,240 Speaker 2: consumed in between, because I've got quite a few clients 619 00:28:12,280 --> 00:28:16,359 Speaker 2: who are milky tea drinkers, but also sugar. Now, my 620 00:28:16,520 --> 00:28:20,080 Speaker 2: argument is that when you drink tea constantly, so you 621 00:28:20,160 --> 00:28:21,800 Speaker 2: might have breakfast and then a coffee and then a 622 00:28:21,800 --> 00:28:24,119 Speaker 2: cup of tea or two through the morning, even that 623 00:28:24,160 --> 00:28:27,800 Speaker 2: small amount of sugars coming through the milk will be 624 00:28:28,040 --> 00:28:31,720 Speaker 2: disrupting your glucose and insulin balance and I think at 625 00:28:31,720 --> 00:28:35,000 Speaker 2: times impacting appetite control. So I'll have clients who might 626 00:28:35,000 --> 00:28:37,480 Speaker 2: be quite hungry at ten o'clock and instead of eating, 627 00:28:37,480 --> 00:28:40,760 Speaker 2: they'll have a cup of tea or two. So the 628 00:28:40,800 --> 00:28:43,600 Speaker 2: recommendation I give to my own clients with milky tea 629 00:28:43,680 --> 00:28:45,520 Speaker 2: or coffee is that it has to go with a 630 00:28:45,600 --> 00:28:47,960 Speaker 2: meal or a snack, and if they then want to 631 00:28:47,960 --> 00:28:50,520 Speaker 2: have extra in between, it really ideally will be black. 632 00:28:50,560 --> 00:28:53,400 Speaker 2: Even if it's a process of weaning towards that, and 633 00:28:53,480 --> 00:28:55,840 Speaker 2: if sugar is being added, I really encourage them to 634 00:28:55,880 --> 00:28:57,600 Speaker 2: wean off. So I had a client this week who 635 00:28:57,680 --> 00:29:00,120 Speaker 2: has four or five cups of tea a day, have 636 00:29:00,120 --> 00:29:02,080 Speaker 2: a sugar in each of them. Now, that's more than 637 00:29:02,120 --> 00:29:05,040 Speaker 2: the recommended daily intake of added sugars just from the drink. 638 00:29:05,560 --> 00:29:07,760 Speaker 2: So I would say, rather than go cold turkey, although 639 00:29:07,800 --> 00:29:11,240 Speaker 2: some people's personalities maybe to go cold turkey, wet down. 640 00:29:11,320 --> 00:29:13,400 Speaker 2: So if you're having a level teaspoon, go down to 641 00:29:13,440 --> 00:29:16,000 Speaker 2: three quarters, and over time that programs the brain to 642 00:29:16,040 --> 00:29:18,280 Speaker 2: need less and less of that sweet stimulus, and you 643 00:29:18,320 --> 00:29:19,800 Speaker 2: get to a point where you actually don't enjoy the 644 00:29:19,840 --> 00:29:22,520 Speaker 2: sugar in tea anymore. I literally could not have a 645 00:29:22,600 --> 00:29:25,280 Speaker 2: sugar in my tea anymore because I don't enjoy the flavor. 646 00:29:25,560 --> 00:29:27,200 Speaker 2: But it does take a bit of time to sort 647 00:29:27,200 --> 00:29:29,840 Speaker 2: of change the taste buds to that. And then of 648 00:29:29,880 --> 00:29:31,959 Speaker 2: course we might have listeners to are English, and of 649 00:29:31,960 --> 00:29:35,320 Speaker 2: course we say poor Queen Elizabeth, who we lost recently. 650 00:29:35,560 --> 00:29:38,880 Speaker 2: A lot of people drinking tea to console themselves, and 651 00:29:38,960 --> 00:29:42,280 Speaker 2: English people drink a huge amount of tea. Now it's 652 00:29:42,320 --> 00:29:45,479 Speaker 2: probably not great either, But I would argue that older 653 00:29:45,560 --> 00:29:47,880 Speaker 2: generations don't always eat when they're having the tea too, 654 00:29:48,320 --> 00:29:52,000 Speaker 2: so they're often in my just experience anecdotally, people who've 655 00:29:52,000 --> 00:29:53,520 Speaker 2: had breakfast, lunch, and dinner and they have a cup 656 00:29:53,560 --> 00:29:56,040 Speaker 2: of tea or two through the morning. So perhaps because 657 00:29:56,040 --> 00:29:58,240 Speaker 2: they're not in that snacking culture that many of us are, 658 00:29:58,720 --> 00:30:01,120 Speaker 2: and also probably not sitting at death jobs where it's 659 00:30:01,160 --> 00:30:05,560 Speaker 2: impacting appetite and metabolism. Perhaps that's the reason that traditionally 660 00:30:05,600 --> 00:30:07,800 Speaker 2: having cups of tea in between isn't such a big problem. 661 00:30:08,160 --> 00:30:10,200 Speaker 2: But I would say for my average office worker and 662 00:30:10,240 --> 00:30:13,080 Speaker 2: the clients that I'm talking to who are trying to 663 00:30:13,320 --> 00:30:17,080 Speaker 2: actively lean up and lose body fat and improve inchulin 664 00:30:17,440 --> 00:30:21,440 Speaker 2: control and glucose regulation, certainly having an absolute fast of 665 00:30:21,480 --> 00:30:24,280 Speaker 2: two three four hours in between any food stimulus which 666 00:30:24,280 --> 00:30:27,320 Speaker 2: includes milk and tea is ideal. And as such, if 667 00:30:27,320 --> 00:30:29,120 Speaker 2: it's not with morning or afternoon tea, a cup of 668 00:30:29,120 --> 00:30:31,880 Speaker 2: tea with milk, just make sure it's black for me ideally, 669 00:30:32,080 --> 00:30:34,360 Speaker 2: or green tea, which we know has a huge amount 670 00:30:34,400 --> 00:30:37,120 Speaker 2: of antioxidant benefits, although it doesn't contain caffeine, So if 671 00:30:37,160 --> 00:30:38,840 Speaker 2: you're sensitive to caffeine, you might want to go for 672 00:30:38,920 --> 00:30:41,760 Speaker 2: decaf green or black tea through the afternoon if you 673 00:30:41,800 --> 00:30:42,800 Speaker 2: find you're sensitive to that. 674 00:30:43,120 --> 00:30:45,320 Speaker 1: And actually the antioxidant capacity is a little bit more 675 00:30:45,360 --> 00:30:48,080 Speaker 1: reduced in decaf as well, so even trying something like 676 00:30:48,080 --> 00:30:50,320 Speaker 1: an oolong or a jasmine tea, there's a whole range 677 00:30:50,360 --> 00:30:53,240 Speaker 1: of herbal teas which actually have quite good antioxidant contents 678 00:30:53,280 --> 00:30:55,640 Speaker 1: as well, So I think that's a really important point. 679 00:30:55,680 --> 00:30:58,080 Speaker 1: And also remembering Sluzie that our taste plunths can take 680 00:30:58,120 --> 00:31:00,560 Speaker 1: about six to eight weeks to research shows is to 681 00:31:00,640 --> 00:31:02,880 Speaker 1: really adapt over time. So if you wanted to go 682 00:31:02,920 --> 00:31:05,400 Speaker 1: cold turkey and ditch the milk and ditch the sugar 683 00:31:05,400 --> 00:31:07,680 Speaker 1: out of your tea, because you're someone like myself who 684 00:31:07,760 --> 00:31:10,880 Speaker 1: really does enjoy tea and coffee between their meals, I 685 00:31:10,920 --> 00:31:13,640 Speaker 1: personally do have it with milk, I must admit. But 686 00:31:13,720 --> 00:31:16,120 Speaker 1: if you ask someone who struggles with insulin resistance or 687 00:31:16,120 --> 00:31:18,920 Speaker 1: as Susi mentioned, some hormonial conditions, or you're really working 688 00:31:18,960 --> 00:31:21,200 Speaker 1: on actively losing body fat, you might want to go 689 00:31:21,280 --> 00:31:23,920 Speaker 1: cold turkey. And sure it might not taste as enjoyable 690 00:31:23,920 --> 00:31:26,040 Speaker 1: to begin with, but give yourself two three weeks, you'll 691 00:31:26,080 --> 00:31:29,120 Speaker 1: definitely come around to it and you'll start to, you know, 692 00:31:29,480 --> 00:31:32,360 Speaker 1: just even enjoy it completely black. So there's no reason 693 00:31:32,360 --> 00:31:34,320 Speaker 1: you have to cut it out entirely. But for a 694 00:31:34,320 --> 00:31:36,040 Speaker 1: lot of people, adding quite a lot of milk and 695 00:31:36,080 --> 00:31:38,600 Speaker 1: sugar to their teas and coffees probably isn't something that's 696 00:31:38,600 --> 00:31:41,600 Speaker 1: serving you from a health or weight loss perspective, but 697 00:31:41,680 --> 00:31:44,440 Speaker 1: also as well the antioxidant benefit, which I think a 698 00:31:44,440 --> 00:31:46,960 Speaker 1: lot of people do actually drink tea for because it 699 00:31:47,000 --> 00:31:48,840 Speaker 1: is one of the positives in drinking tea. So if 700 00:31:48,840 --> 00:31:51,640 Speaker 1: you're looking for the full range of antioxidant benefits, definitely 701 00:31:51,680 --> 00:31:54,200 Speaker 1: look at exploring some of your more herbal tea ranges 702 00:31:54,240 --> 00:31:57,560 Speaker 1: and just making that on water, but not boiling hot water, 703 00:31:57,600 --> 00:31:59,560 Speaker 1: because we want to try to reduce our wists of 704 00:31:59,600 --> 00:32:02,400 Speaker 1: cancers term as well. All right, guys, Well, that brings 705 00:32:02,480 --> 00:32:04,840 Speaker 1: us to the end of the Nutrition Catch for another Sunday. 706 00:32:05,000 --> 00:32:07,120 Speaker 1: If you haven't done so already, we would love if 707 00:32:07,160 --> 00:32:09,320 Speaker 1: you subscribe to the podcast and that way we will 708 00:32:09,320 --> 00:32:12,560 Speaker 1: automatically be in your podcast inbox every Sunday and Wednesday 709 00:32:12,600 --> 00:32:15,360 Speaker 1: when our episodes drop. And don't forget, we also have 710 00:32:15,520 --> 00:32:18,440 Speaker 1: our live events recorded on our website as well. They're 711 00:32:18,480 --> 00:32:21,840 Speaker 1: available to purchase all around the world at the nutritioncouch 712 00:32:21,920 --> 00:32:24,440 Speaker 1: dot com. We'll catch you guys next week. Have a 713 00:32:24,440 --> 00:32:24,920 Speaker 1: great week.