1 00:00:00,440 --> 00:00:03,440 Speaker 1: Are you a cheater? No, no, I mean food cheater. 2 00:00:03,840 --> 00:00:06,000 Speaker 1: Do you give yourself a cheat meal only to see 3 00:00:06,000 --> 00:00:08,440 Speaker 1: it quickly become a cheat day or even worse, a 4 00:00:08,560 --> 00:00:12,160 Speaker 1: cheat weekend? Today on the Nutrition Couch, Susie and I 5 00:00:12,240 --> 00:00:14,840 Speaker 1: discussed the concept of a cheat meal and what it 6 00:00:14,880 --> 00:00:17,239 Speaker 1: really means if your call is fat loss or even 7 00:00:17,360 --> 00:00:20,040 Speaker 1: just wait the maintenance? And when does cheating go a 8 00:00:20,079 --> 00:00:23,480 Speaker 1: little bit too far? Hi, I'm Leanne Wood and I'm 9 00:00:23,480 --> 00:00:26,520 Speaker 1: Sidney Burrow and every week we bring you The Nutrition Couch, 10 00:00:26,560 --> 00:00:29,319 Speaker 1: an evidence based chat on everything going on in the 11 00:00:29,360 --> 00:00:32,760 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 00:00:36,040 --> 00:00:38,440 Speaker 1: and how it's linked to our mental health and also 14 00:00:38,560 --> 00:00:41,239 Speaker 1: tea consumption. Is tea healthy and how much should we 15 00:00:41,320 --> 00:00:44,279 Speaker 1: really be having? So Susy, we have just wrapped up 16 00:00:44,280 --> 00:00:47,159 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 --> 00:00:53,720 Speaker 1: loved meeting everybody in person and for those who couldn't 19 00:00:53,720 --> 00:00:56,400 Speaker 1: attend or who live overseas or at rually, we've actually 20 00:00:56,440 --> 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 our live events, So you was just happy 22 00:01:02,520 --> 00:01:04,600 Speaker 1: and running on such a highlight galls the whole time. 23 00:01:04,760 --> 00:01:07,399 Speaker 2: There was such an energy hit to meet so many 24 00:01:07,440 --> 00:01:10,520 Speaker 2: listeners who were finding so many helpful tips from the 25 00:01:10,560 --> 00:01:13,400 Speaker 2: podcast one hundred percent, and just for us to spend 26 00:01:13,400 --> 00:01:15,959 Speaker 2: time together. You know, it is always nice when you've 27 00:01:15,959 --> 00:01:19,280 Speaker 2: got that synergy to actually hang out and brainstorm. And 28 00:01:19,319 --> 00:01:21,120 Speaker 2: I get a lot from that energy too, so that 29 00:01:21,240 --> 00:01:22,800 Speaker 2: was really nice. It was also nice to get out 30 00:01:22,840 --> 00:01:24,920 Speaker 2: and about, wasn't it. We had some amazing meals which 31 00:01:24,959 --> 00:01:28,040 Speaker 2: we've been putting on our Instagram and you know, just 32 00:01:28,120 --> 00:01:30,200 Speaker 2: getting out and about after a couple of years of lockdown. 33 00:01:30,520 --> 00:01:33,000 Speaker 2: But and we have we couldn't go to all studious. 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: Goong 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 00:01:41,000 --> 00:01:42,760 Speaker 2: sort of we've got young families, so we did the 38 00:01:42,800 --> 00:01:44,959 Speaker 2: best we could. But because there was such a high 39 00:01:44,959 --> 00:01:48,440 Speaker 2: demand for information on the digestive health that you spoke 40 00:01:48,440 --> 00:01:50,800 Speaker 2: about in depth, which as an area of your expertise, 41 00:01:51,280 --> 00:01:55,280 Speaker 2: logistics of fat loss as well and insulin resistant and 42 00:01:55,320 --> 00:01:57,760 Speaker 2: hormonal weight loss. What we decided to do early was 43 00:01:57,800 --> 00:02:00,640 Speaker 2: to record the session, so if you do have an 44 00:02:00,680 --> 00:02:03,000 Speaker 2: interest in any of those areas or even a health 45 00:02:03,040 --> 00:02:06,080 Speaker 2: professional working in those areas, that is now available to 46 00:02:06,240 --> 00:02:10,520 Speaker 2: buy through our website, the nutritioncouch dot Com. And so 47 00:02:10,600 --> 00:02:12,959 Speaker 2: you don't miss out at all. And no, you didn't 48 00:02:12,960 --> 00:02:14,880 Speaker 2: get the goodie bag, but maybe next time, but at 49 00:02:14,960 --> 00:02:17,359 Speaker 2: least you can get the really useful, hopefully information that 50 00:02:17,400 --> 00:02:20,160 Speaker 2: you can apply with your clients or with your own life. 51 00:02:20,240 --> 00:02:23,000 Speaker 2: So that's available online from now so hopefully those who 52 00:02:23,040 --> 00:02:25,239 Speaker 2: are interested can get their hands on that pretty quick. 53 00:02:25,320 --> 00:02:27,440 Speaker 1: Yeah, absolutely, and that's worldwide as well. You don't just 54 00:02:27,480 --> 00:02:29,080 Speaker 1: have to be in Australia to purchase that. You can 55 00:02:29,120 --> 00:02:32,440 Speaker 1: purchase it. It's basically recording with the slides available as well, 56 00:02:32,480 --> 00:02:34,600 Speaker 1: so wherever you are in the world you can watch 57 00:02:34,600 --> 00:02:36,840 Speaker 1: it from the comfort of your own living room, couch 58 00:02:36,960 --> 00:02:39,120 Speaker 1: or your own bed if you please. You don't even 59 00:02:39,120 --> 00:02:41,000 Speaker 1: have to leave the house as well, so you can 60 00:02:41,120 --> 00:02:43,360 Speaker 1: enjoy those live sessions. We've got all of the sections 61 00:02:43,440 --> 00:02:45,440 Speaker 1: recorded and also the live Q and A at the 62 00:02:45,560 --> 00:02:47,880 Speaker 1: end as well, so definitely don't miss out. That is 63 00:02:47,919 --> 00:02:51,639 Speaker 1: on our website, the nutritioncouch dot com all right, Susie. 64 00:02:51,680 --> 00:02:55,000 Speaker 1: So today a really interesting media article came across our desk, 65 00:02:55,040 --> 00:02:57,440 Speaker 1: didn't you picked this one up early today, and it 66 00:02:57,520 --> 00:03:00,640 Speaker 1: was essentially talking about how our day time and our 67 00:03:00,680 --> 00:03:03,800 Speaker 1: workplace eating behavior can actually be linked to our mental 68 00:03:03,840 --> 00:03:06,680 Speaker 1: health and mood, which I find is a fascinating topic, 69 00:03:06,720 --> 00:03:09,760 Speaker 1: particularly for our shift workers who might be having their 70 00:03:09,800 --> 00:03:12,720 Speaker 1: main meal at midnight or three am or something like that. 71 00:03:12,919 --> 00:03:14,360 Speaker 1: We do know, and we do get a lot of 72 00:03:14,360 --> 00:03:17,360 Speaker 1: requests from our shift workers, doctors, nurses, that sort of thing, 73 00:03:17,360 --> 00:03:20,760 Speaker 1: who really do struggle to regulate their eating and their 74 00:03:20,800 --> 00:03:23,840 Speaker 1: intakes during those long hours, you know, overnight and early 75 00:03:23,880 --> 00:03:25,240 Speaker 1: hours of the morning doing They. 76 00:03:25,160 --> 00:03:27,400 Speaker 2: So true, and it links into quite a lot of 77 00:03:27,440 --> 00:03:30,359 Speaker 2: writing I've been doing lately about lunch, the importance of 78 00:03:30,400 --> 00:03:34,200 Speaker 2: people long working days actually prioritizing lunch, because an observation 79 00:03:34,280 --> 00:03:36,760 Speaker 2: that I've had is that people sort of start the 80 00:03:36,840 --> 00:03:40,040 Speaker 2: day late with their first meal. They're often substituting in coffees, 81 00:03:40,080 --> 00:03:42,800 Speaker 2: and then lunch ends up being non existent or something 82 00:03:42,800 --> 00:03:45,080 Speaker 2: at two or three o'clock or just a general graze 83 00:03:45,080 --> 00:03:48,560 Speaker 2: all afternoon. And from a weight control perspective, that has implications. 84 00:03:48,560 --> 00:03:52,840 Speaker 2: It has implications hormonally from cravings through the afternoon antdotally 85 00:03:53,080 --> 00:03:54,760 Speaker 2: And this just popped out this morning, which I thought 86 00:03:54,800 --> 00:03:57,640 Speaker 2: linked really powerfully to this. So this was some evidence 87 00:03:57,640 --> 00:04:00,320 Speaker 2: from the proceedings of the National Academy of Science answers 88 00:04:00,880 --> 00:04:03,840 Speaker 2: that showed that shift workers, and we know how challenging 89 00:04:03,840 --> 00:04:06,600 Speaker 2: that is when it comes to metabolism, but also some 90 00:04:06,760 --> 00:04:09,440 Speaker 2: very strong evidence to show that it has a huge 91 00:04:09,520 --> 00:04:12,400 Speaker 2: risk for mood and anxiety levels. And they found that 92 00:04:12,440 --> 00:04:16,160 Speaker 2: when shift workers consumed most of their calories in the daytime, 93 00:04:16,360 --> 00:04:19,400 Speaker 2: so according to that circadian rhythm, which is sort of 94 00:04:19,560 --> 00:04:21,880 Speaker 2: twenty four hour clock, so the daytime is anywhere between 95 00:04:21,920 --> 00:04:24,800 Speaker 2: say six am to sort of six pm, compared to 96 00:04:24,839 --> 00:04:28,880 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 00:04:31,360 --> 00:04:34,120 Speaker 2: the people who ate the majority of their food within 99 00:04:34,160 --> 00:04:37,719 Speaker 2: those daytime hours as compared to eating through the night 100 00:04:37,800 --> 00:04:41,520 Speaker 2: had a significant improvement in mood. Now, I would argue 101 00:04:41,520 --> 00:04:45,040 Speaker 2: anecdotally from a weight control perspective, certainly when it comes 102 00:04:45,080 --> 00:04:47,880 Speaker 2: to my shift workers, I really try and again put 103 00:04:48,000 --> 00:04:50,240 Speaker 2: most of the calories I want to say, between sixty 104 00:04:50,279 --> 00:04:53,400 Speaker 2: and eighty percent in those sort of hours. So for example, 105 00:04:53,400 --> 00:04:56,960 Speaker 2: a very early breakfast at say five to seven am, 106 00:04:57,520 --> 00:04:59,520 Speaker 2: a main a meal when they get up in the afternoon, 107 00:04:59,560 --> 00:05:01,800 Speaker 2: and then go going through overnight if they are eating 108 00:05:01,839 --> 00:05:05,400 Speaker 2: only light, low and carbohydrate options, things like a little 109 00:05:05,440 --> 00:05:08,120 Speaker 2: bit of plain dairy or some plain nuts or veggies. 110 00:05:08,360 --> 00:05:11,360 Speaker 2: Because I would argue that the body is not programmed 111 00:05:11,360 --> 00:05:13,600 Speaker 2: to fuel at night, even though you may be working. 112 00:05:14,240 --> 00:05:16,240 Speaker 2: The body is programmed to burn in the day and 113 00:05:16,320 --> 00:05:18,960 Speaker 2: store at night. So I believe that's why shift workers 114 00:05:18,960 --> 00:05:22,000 Speaker 2: are so vulnerable to weight gain, simply because they're eating 115 00:05:22,360 --> 00:05:25,039 Speaker 2: what we would technically term the wrong type of day. 116 00:05:25,480 --> 00:05:27,920 Speaker 2: But this was really interesting evidence to show it wasn't 117 00:05:27,920 --> 00:05:32,039 Speaker 2: any weight perhaps that's impacted, but mood and given there's 118 00:05:32,080 --> 00:05:35,000 Speaker 2: so much talk out there about preserving mental health and 119 00:05:35,080 --> 00:05:38,680 Speaker 2: having increased resilience and ability to quite with stress. For me, 120 00:05:38,800 --> 00:05:41,320 Speaker 2: that's a really strong reason for shift workers to take 121 00:05:41,320 --> 00:05:45,479 Speaker 2: their nutrition and more specifically nutrition or timing a lot 122 00:05:45,480 --> 00:05:49,360 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 00:05:53,200 --> 00:05:55,720 Speaker 2: the shift, but also, as we both know, weight control 125 00:05:55,760 --> 00:05:56,400 Speaker 2: long term. 126 00:05:56,480 --> 00:05:58,840 Speaker 1: Yeah, I think it's a fascinating article, and let's be honest, 127 00:05:58,839 --> 00:06:02,120 Speaker 1: it wasn't a huge, you know, population dense article that 128 00:06:02,120 --> 00:06:05,719 Speaker 1: they really researched. I think there was nineteen participants. Nineteen 129 00:06:05,720 --> 00:06:07,800 Speaker 1: participants in the study, so it was only a small study. 130 00:06:07,800 --> 00:06:09,719 Speaker 1: But we're absolutely heading in the right direction when we 131 00:06:09,760 --> 00:06:12,120 Speaker 1: look at things like shift workers and eating at nighttime 132 00:06:12,160 --> 00:06:14,640 Speaker 1: and mental health, and honestly, if we look at the studies, 133 00:06:14,680 --> 00:06:17,000 Speaker 1: they were pretty there. You know, it's great research and 134 00:06:17,040 --> 00:06:20,000 Speaker 1: it's great results. Like, it was only nineteen participants, but 135 00:06:20,040 --> 00:06:22,719 Speaker 1: the researchers did find that those who ate during the 136 00:06:22,839 --> 00:06:25,679 Speaker 1: night and the day had a twenty six percent increase 137 00:06:25,760 --> 00:06:28,680 Speaker 1: in depressive like mood and a sixteen percent increase in 138 00:06:28,720 --> 00:06:31,720 Speaker 1: anxiety like mood compared to the beginning of the study, 139 00:06:31,960 --> 00:06:35,360 Speaker 1: and in comparison, those in the daytime eating group experienced 140 00:06:35,400 --> 00:06:38,719 Speaker 1: no change in levels of depression like or anxiety mood 141 00:06:38,800 --> 00:06:41,680 Speaker 1: type symptoms. So I think that's really powerful and just 142 00:06:41,760 --> 00:06:45,080 Speaker 1: you know, what we know as clinicians anecdotally is actually 143 00:06:45,160 --> 00:06:47,839 Speaker 1: now being translated into the research, even though it's small, 144 00:06:47,880 --> 00:06:50,239 Speaker 1: even though it's new, even though it's emerging. I really 145 00:06:50,240 --> 00:06:52,559 Speaker 1: think that this is an area particularly linked to mood 146 00:06:52,960 --> 00:06:55,040 Speaker 1: and depression and food that we're going to see a 147 00:06:55,120 --> 00:06:57,120 Speaker 1: lot more research in in the years to come. So 148 00:06:57,200 --> 00:06:59,560 Speaker 1: I think it's great. I think it's you know, groundbreaking. 149 00:06:59,600 --> 00:07:01,440 Speaker 1: You heard it first of the nutrition gout. 150 00:07:01,760 --> 00:07:03,320 Speaker 2: What I love about it though, is that they actually 151 00:07:03,320 --> 00:07:05,719 Speaker 2: went into a lab for that entire period of time. 152 00:07:06,240 --> 00:07:08,240 Speaker 2: So you know, when it comes to self report with 153 00:07:08,400 --> 00:07:11,400 Speaker 2: data or people rating their own hungred appetitle, course there's 154 00:07:11,440 --> 00:07:14,560 Speaker 2: an error, a margin of error because self report isn't 155 00:07:14,560 --> 00:07:17,040 Speaker 2: the most reliable. But this was similar to the relationship 156 00:07:17,080 --> 00:07:20,200 Speaker 2: studies where they actually observed couples on video. They actually 157 00:07:20,200 --> 00:07:22,080 Speaker 2: went into a lab and we studied twenty four hours 158 00:07:22,080 --> 00:07:23,960 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 --> 00:07:29,200 Speaker 2: So even though it was a small study group, it 161 00:07:29,240 --> 00:07:32,120 Speaker 2: was very controlled data, so we can infer quite a 162 00:07:32,160 --> 00:07:35,600 Speaker 2: lot from it because that kind of gold standard analysis 163 00:07:35,600 --> 00:07:38,760 Speaker 2: and observation of human beings is incredibly expensive. So even 164 00:07:38,800 --> 00:07:41,240 Speaker 2: though it is only nineteen people, it's basically monitoring them 165 00:07:41,280 --> 00:07:43,560 Speaker 2: for two weeks for twenty four period in a fourteen 166 00:07:43,720 --> 00:07:47,640 Speaker 2: day lab stay. So it's really fantastic data. And you know, 167 00:07:47,680 --> 00:07:49,360 Speaker 2: as I said before the end, as soon as I 168 00:07:49,400 --> 00:07:52,920 Speaker 2: have a shift worker, I really do try logistically to 169 00:07:53,400 --> 00:07:57,640 Speaker 2: give them the nutritional or energy hits they need when 170 00:07:57,680 --> 00:08:00,320 Speaker 2: they're on night shift and do get really fatigue door 171 00:08:00,560 --> 00:08:02,760 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 00:08:05,320 --> 00:08:06,760 Speaker 2: or if they haven't had a chance to eat because 174 00:08:06,760 --> 00:08:09,640 Speaker 2: they've been so stressed with various traumas or emergencies. Similar 175 00:08:09,640 --> 00:08:14,160 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 --> 00:08:23,400 Speaker 2: sort of feed very early breakfast, let them then sleep 179 00:08:23,400 --> 00:08:25,320 Speaker 2: that six eight hours so they still have some sort 180 00:08:25,360 --> 00:08:28,920 Speaker 2: of fast, a main meal if possible before six pm 181 00:08:28,960 --> 00:08:31,360 Speaker 2: at night, and then just light top ups again almost 182 00:08:32,400 --> 00:08:35,079 Speaker 2: inducing another fast overnight when the body's not meant to eat. 183 00:08:35,120 --> 00:08:37,160 Speaker 2: And I give that same advice actually, funnily enough to 184 00:08:37,200 --> 00:08:40,559 Speaker 2: people traveling on a plane. You know that often say, look, 185 00:08:41,200 --> 00:08:43,080 Speaker 2: what's the best way to eat when I'm flying? Well, 186 00:08:43,120 --> 00:08:45,520 Speaker 2: I say, try and stick to your original body clock 187 00:08:45,960 --> 00:08:49,079 Speaker 2: and still give yourself a decent break without food overnight, 188 00:08:49,679 --> 00:08:52,160 Speaker 2: and then remain on that until you arrive in the 189 00:08:52,200 --> 00:08:55,120 Speaker 2: actual country, so you still mimic that twenty four hour 190 00:08:55,120 --> 00:08:57,000 Speaker 2: and you don't end up eating twice on the same 191 00:08:57,120 --> 00:09:00,000 Speaker 2: day or overnight, because, as we know, even from digest 192 00:09:00,200 --> 00:09:03,200 Speaker 2: health research, the gut needs a break, and what happens 193 00:09:03,240 --> 00:09:05,720 Speaker 2: is when we feed just constantly, it's not great for 194 00:09:05,760 --> 00:09:09,400 Speaker 2: the hormones that control our weight and fat metabolism, but 195 00:09:09,440 --> 00:09:11,720 Speaker 2: it also doesn't give our digestive system that break that 196 00:09:11,720 --> 00:09:15,840 Speaker 2: we've shown really needs for the microbiome to regenerate and 197 00:09:15,880 --> 00:09:18,760 Speaker 2: return to those baseline levels too. So there's many benefits, 198 00:09:18,760 --> 00:09:21,520 Speaker 2: which indeedland maybe some of the reason that we see 199 00:09:21,559 --> 00:09:24,480 Speaker 2: improvements in mood in this study itself because of the 200 00:09:24,640 --> 00:09:26,800 Speaker 2: impact on gut and digestive health, which we know is 201 00:09:26,840 --> 00:09:29,560 Speaker 2: linked to mood states, including anxiety and depression. 202 00:09:29,920 --> 00:09:32,319 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 00:09:34,000 --> 00:09:35,679 Speaker 1: space in the next couple of years. 205 00:09:35,520 --> 00:09:37,240 Speaker 2: So we'll keep you posted. But I love when these 206 00:09:37,240 --> 00:09:39,480 Speaker 2: news alerts come through because there's so many implications and 207 00:09:39,600 --> 00:09:41,560 Speaker 2: link to what we wanted to speak to anyway about 208 00:09:41,600 --> 00:09:44,760 Speaker 2: being at work and prioritizing your lunch meal, which we 209 00:09:44,840 --> 00:09:47,000 Speaker 2: might cover a whole other episode on but certainly with 210 00:09:47,040 --> 00:09:49,560 Speaker 2: my own clients. I'm really trying to bring that calorie 211 00:09:49,559 --> 00:09:51,800 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 00:09:54,559 --> 00:09:57,760 Speaker 2: chance to get some sunlight, to actually have a significant meal, 214 00:09:57,800 --> 00:09:59,920 Speaker 2: which I prefer often to be warm, because I find 215 00:10:00,000 --> 00:10:02,600 Speaker 2: people are then full and satisfied all afternoon and then 216 00:10:02,679 --> 00:10:05,240 Speaker 2: fire less like an abinge and snack throughout the afternoon, 217 00:10:05,280 --> 00:10:08,160 Speaker 2: which plagues many people who feel like really hungry because 218 00:10:08,160 --> 00:10:10,560 Speaker 2: they've had a light sushi or wrap or something without 219 00:10:10,600 --> 00:10:13,920 Speaker 2: significant amounts of salad or protein in that day, or 220 00:10:14,000 --> 00:10:16,960 Speaker 2: alien of course skip lunch entirely in place of snacks. 221 00:10:16,960 --> 00:10:19,280 Speaker 2: So we spoke about snacks last week about how they 222 00:10:19,280 --> 00:10:22,560 Speaker 2: can really displace food intake. But just snacking means you 223 00:10:22,600 --> 00:10:24,880 Speaker 2: never have a proper meal, you're never really satisfied, and 224 00:10:25,120 --> 00:10:28,319 Speaker 2: 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 00:10:31,040 --> 00:10:34,120 Speaker 1: for lunch, like having an intentional lunch break, which also 227 00:10:34,160 --> 00:10:36,480 Speaker 1: means that you're stepping away from your computer. You're taking 228 00:10:37,360 --> 00:10:39,079 Speaker 1: you know, it's not a deal, but maybe ten minutes, 229 00:10:39,080 --> 00:10:42,400 Speaker 1: maybe fifteen minutes, hopefully thirty to forty five minutes for yourself. 230 00:10:42,400 --> 00:10:44,160 Speaker 1: You can get some steps in, you can get outside 231 00:10:44,160 --> 00:10:46,360 Speaker 1: and the sunlight, soak up a little bit of vitamin D, 232 00:10:46,800 --> 00:10:48,800 Speaker 1: just step away and reduce some of that stress and 233 00:10:48,840 --> 00:10:51,400 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're 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 00:10:56,400 --> 00:10:59,480 Speaker 1: health aspect, not just to health aspect, it's not good. 237 00:10:59,480 --> 00:11:01,600 Speaker 1: It's not a never going to be ideal. So actually 238 00:11:01,640 --> 00:11:03,480 Speaker 1: breaking for lunch and doing that as part of a 239 00:11:03,559 --> 00:11:06,760 Speaker 1: nice self care routine, getting outside and the fresh air, 240 00:11:06,840 --> 00:11:09,840 Speaker 1: soaking up some sunshine. You know, it's always just going 241 00:11:09,880 --> 00:11:12,840 Speaker 1: to be positively geared towards your health, plush putting in 242 00:11:12,880 --> 00:11:14,840 Speaker 1: some nourishing 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 00:11:18,320 --> 00:11:21,559 Speaker 2: breaks in general and links what we're going to talk 245 00:11:21,559 --> 00:11:23,320 Speaker 2: about a little bit later is the impact of tea 246 00:11:23,360 --> 00:11:25,839 Speaker 2: and coffee on displacing our hunger through the workday. So 247 00:11:25,880 --> 00:11:27,880 Speaker 2: we're going to come back to that and the segment 248 00:11:27,920 --> 00:11:30,240 Speaker 2: after next just and see how that feeds in. Actually 249 00:11:30,960 --> 00:11:34,840 Speaker 2: good timing, all right, Well, the next segment is something 250 00:11:34,880 --> 00:11:37,960 Speaker 2: that we talk about actually or clumbs up with my 251 00:11:38,000 --> 00:11:41,360 Speaker 2: clients and all the time, and it's the idea of 252 00:11:41,360 --> 00:11:44,400 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 --> 00:11:53,520 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. Bodybuilds are 256 00:11:57,360 --> 00:11:59,079 Speaker 2: interesting actually because they teach us a lot about fat 257 00:11:59,120 --> 00:12:00,920 Speaker 2: loss because the way they do it is so structured 258 00:12:00,920 --> 00:12:02,600 Speaker 2: and rigid, and they stick to the regime so you 259 00:12:02,600 --> 00:12:05,440 Speaker 2: can really see the impact of diet tary 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 00:12:08,840 --> 00:12:11,640 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 00:12:13,960 --> 00:12:16,959 Speaker 2: their tuna and their chicken and their green vegetables for weeks, days, 264 00:12:17,000 --> 00:12:19,360 Speaker 2: months at a time, you'll hear them talk about a 265 00:12:19,400 --> 00:12:21,319 Speaker 2: cheat where it's often, I believe it's about once a 266 00:12:21,360 --> 00:12:23,400 Speaker 2: week where they'll give themselves a meal off that very 267 00:12:23,440 --> 00:12:26,520 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 intate, 269 00:12:30,520 --> 00:12:34,000 Speaker 2: but certainly in GIN populations we talk about cheats as well. Now, 270 00:12:34,440 --> 00:12:37,600 Speaker 2: I don't like the word cheat as such when I'm 271 00:12:37,920 --> 00:12:40,040 Speaker 2: writing my meal pans for clients, but I usually will 272 00:12:40,040 --> 00:12:43,080 Speaker 2: factor in a meal or two off the plan each 273 00:12:43,200 --> 00:12:47,240 Speaker 2: week to allow for some more indulgent soul food or socializing, 274 00:12:47,480 --> 00:12:49,280 Speaker 2: and I just call it a meal or two off. 275 00:12:49,920 --> 00:12:52,360 Speaker 2: But what I see happenly in is that a meal 276 00:12:52,440 --> 00:12:56,240 Speaker 2: or two off becomes a whole day or a weekend off. 277 00:12:56,440 --> 00:12:59,640 Speaker 2: So for example, I might have a client who says, right, well, 278 00:12:59,840 --> 00:13:03,840 Speaker 2: going out to dinner, and I'm going to have it off, 279 00:13:03,920 --> 00:13:06,000 Speaker 2: so I'm going to have Rather than even thinking, oh, 280 00:13:06,000 --> 00:13:07,520 Speaker 2: what do I really feel like, they'll say, right, I'm 281 00:13:07,520 --> 00:13:09,560 Speaker 2: going to just indulge, so they think in their head, 282 00:13:10,120 --> 00:13:12,480 Speaker 2: making food decisions in their head rather than their body. 283 00:13:12,880 --> 00:13:14,160 Speaker 2: And they say, well, I'm having a meal off and 284 00:13:14,160 --> 00:13:16,000 Speaker 2: they're having a cheat, so I'll just eat everything. So 285 00:13:16,080 --> 00:13:17,800 Speaker 2: it might be the bread, it might be the pizza, 286 00:13:17,960 --> 00:13:20,920 Speaker 2: it's past or it's incredibly heavy food in large volumes 287 00:13:21,320 --> 00:13:25,360 Speaker 2: because they're giving themselves psychological permission to eat dessert, drinks. 288 00:13:25,840 --> 00:13:28,840 Speaker 2: And then what I find happens psychologically is they'll be like, oh, well, 289 00:13:28,880 --> 00:13:31,360 Speaker 2: it doesn't matter, I've blown it, and the cheat tends 290 00:13:31,400 --> 00:13:34,400 Speaker 2: to continue the next day or even just blows out 291 00:13:34,440 --> 00:13:36,320 Speaker 2: through the weekend. So I thought it was worth a 292 00:13:36,360 --> 00:13:39,520 Speaker 2: bit of a discussion about the idea of a cheat 293 00:13:39,559 --> 00:13:41,720 Speaker 2: or a meal off. Why it's a benefit when it 294 00:13:41,760 --> 00:13:44,400 Speaker 2: comes to fat loss, but then how you need to 295 00:13:44,480 --> 00:13:46,800 Speaker 2: manage it so it doesn't become that all or nothing approach. 296 00:13:46,920 --> 00:13:50,920 Speaker 2: So the reason it's kind of important, there's two arguments 297 00:13:50,960 --> 00:13:54,880 Speaker 2: for that. It's important just because it becomes more sustainable 298 00:13:55,160 --> 00:13:57,400 Speaker 2: in part of life to have a meal that's more 299 00:13:57,400 --> 00:14:00,000 Speaker 2: indulgent in hiring calories, whether you're eating out, it's a celebrate, 300 00:14:00,240 --> 00:14:02,600 Speaker 2: you want to have a few drinks, whatever your enjoyment 301 00:14:02,640 --> 00:14:06,160 Speaker 2: factory is. It's not sustainable for most of us to 302 00:14:06,160 --> 00:14:08,320 Speaker 2: be on a very strict calorie control diet all the time. 303 00:14:08,360 --> 00:14:11,240 Speaker 2: It just doesn't fit with life very well. But the 304 00:14:11,280 --> 00:14:13,240 Speaker 2: other reason, and this is a bit more evidence based 305 00:14:13,280 --> 00:14:15,520 Speaker 2: and comes from some research from the Garben Institute going 306 00:14:15,559 --> 00:14:18,120 Speaker 2: back several years now, is that there's evidence to show 307 00:14:18,160 --> 00:14:21,520 Speaker 2: that when the body has been on calorie restriction for 308 00:14:21,640 --> 00:14:26,640 Speaker 2: long periods of time, basically introducing higher calories. So, for example, 309 00:14:26,640 --> 00:14:29,240 Speaker 2: if you're following a fourteen hundred calorie diet and have 310 00:14:29,360 --> 00:14:32,640 Speaker 2: been for a long long time, if you occasionally once 311 00:14:32,640 --> 00:14:34,960 Speaker 2: a week, twice a week, once a fortnite, have a 312 00:14:35,040 --> 00:14:38,200 Speaker 2: much greater calorie intake, so not a binge but higher, 313 00:14:38,280 --> 00:14:42,479 Speaker 2: so maybe a sixteen eighteen, two thousand calorie day. It basically, 314 00:14:42,800 --> 00:14:45,680 Speaker 2: they believe, tells the body you're not starving and almost 315 00:14:45,680 --> 00:14:48,680 Speaker 2: gives it permission to continue to metabolize body fat. So 316 00:14:48,720 --> 00:14:51,760 Speaker 2: it's like this differential between type type tight and then 317 00:14:51,840 --> 00:14:54,600 Speaker 2: more lax actually is great for metabolism and getting the 318 00:14:54,600 --> 00:14:58,160 Speaker 2: body to continue to burn. So from a theoretical scientific perspective, 319 00:14:58,160 --> 00:15:01,440 Speaker 2: it's important to have fluctual and calorie intake, which is 320 00:15:01,440 --> 00:15:03,320 Speaker 2: why it's not a bad thing sometimes to have a 321 00:15:03,400 --> 00:15:06,320 Speaker 2: light day and then have heavier days and then maybe 322 00:15:06,360 --> 00:15:09,720 Speaker 2: a baseline. So mixing it up is important. But I 323 00:15:09,800 --> 00:15:12,200 Speaker 2: think the key thing is that when you're approaching and 324 00:15:12,240 --> 00:15:14,400 Speaker 2: the message for listeners today I want you to take 325 00:15:14,400 --> 00:15:17,160 Speaker 2: with you is a cheap meal is not a binge, 326 00:15:17,920 --> 00:15:20,400 Speaker 2: a cheat meal or a meal off is just a 327 00:15:20,440 --> 00:15:23,760 Speaker 2: more indulgent, high calorie meal. So it might be a 328 00:15:24,120 --> 00:15:26,960 Speaker 2: dinner and dessert, or it might be a restaurant meal 329 00:15:26,960 --> 00:15:29,440 Speaker 2: and a few wines. But it doesn't have to mean 330 00:15:29,600 --> 00:15:32,200 Speaker 2: that you overeat and stuff yourself for the sake of it. 331 00:15:32,280 --> 00:15:35,400 Speaker 2: So just because there's bread there and entrees there, and 332 00:15:35,480 --> 00:15:38,560 Speaker 2: chips on the side and salad and fried food, it 333 00:15:38,560 --> 00:15:40,480 Speaker 2: doesn't mean you have to eat it all. It's just 334 00:15:40,480 --> 00:15:42,480 Speaker 2: giving you permission to eat a little bit more or 335 00:15:42,480 --> 00:15:44,520 Speaker 2: more indulgent food than you normally would. And that's a 336 00:15:44,600 --> 00:15:48,640 Speaker 2: very important difference between those two. A cheat or a 337 00:15:48,680 --> 00:15:51,840 Speaker 2: meal off is not a binge, and working towards that 338 00:15:51,960 --> 00:15:55,320 Speaker 2: very clear definition is important to get back on track 339 00:15:55,360 --> 00:15:59,160 Speaker 2: with your own physiological appetite and hunger as opposed to 340 00:15:59,160 --> 00:16:02,200 Speaker 2: as we've spoken about before, eating according to your head, 341 00:16:02,240 --> 00:16:04,600 Speaker 2: which is I can have whatever I want because I'm off. 342 00:16:05,080 --> 00:16:07,760 Speaker 2: So that I hope that that is sort of clear 343 00:16:07,800 --> 00:16:10,680 Speaker 2: for people about the difference, because I often see cheat 344 00:16:10,720 --> 00:16:13,560 Speaker 2: or meal off just basically become huge over eating in 345 00:16:13,600 --> 00:16:14,240 Speaker 2: a binge. 346 00:16:14,520 --> 00:16:16,760 Speaker 1: Yeah, oh man, I hate that cheat day word. But 347 00:16:16,840 --> 00:16:19,440 Speaker 1: going back to an important point that you said, Susie about, 348 00:16:19,960 --> 00:16:22,840 Speaker 1: you know, the small calorie kind of refeed almost within 349 00:16:22,880 --> 00:16:25,400 Speaker 1: the fitness world, you made an important point that yes, 350 00:16:25,480 --> 00:16:28,120 Speaker 1: a lot of the bodybuilded type girls who are competing 351 00:16:28,160 --> 00:16:30,520 Speaker 1: in fitness competitions that sort of thing, they may be 352 00:16:30,640 --> 00:16:33,320 Speaker 1: on very low calories some breaks my heart as low 353 00:16:33,360 --> 00:16:35,880 Speaker 1: as eight hundred, oney twelve hundred, you know, and they 354 00:16:35,880 --> 00:16:37,920 Speaker 1: have a scheduled I like to call it, or they 355 00:16:38,000 --> 00:16:39,960 Speaker 1: like to call it like a refeed day, where we 356 00:16:40,040 --> 00:16:42,680 Speaker 1: might take calories from say twelve hundred up to sixteen 357 00:16:42,760 --> 00:16:45,160 Speaker 1: or eighteen hundred for the day. And that's a really 358 00:16:45,240 --> 00:16:48,960 Speaker 1: important point that it's maybe you know, ballpark for eight 359 00:16:49,040 --> 00:16:51,120 Speaker 1: hundred extra calories to play with. If you go out 360 00:16:51,160 --> 00:16:53,360 Speaker 1: and you have a full cheat meal where you're eating 361 00:16:53,400 --> 00:16:55,600 Speaker 1: the bread basket, you're having a couple of cocktails or 362 00:16:55,600 --> 00:16:58,200 Speaker 1: a couple of wines or beers, there's dessert involved, there's 363 00:16:58,200 --> 00:17:00,800 Speaker 1: a heavier mane like a pizza or a armi, a 364 00:17:00,880 --> 00:17:03,200 Speaker 1: dirty burger with fries on the side, and a milkshake 365 00:17:03,480 --> 00:17:06,879 Speaker 1: that is easily an extra one to two thousand calories. 366 00:17:07,080 --> 00:17:09,760 Speaker 1: And that is just one meal. So when we take 367 00:17:09,960 --> 00:17:12,840 Speaker 1: research and then we translate it into hey, let me 368 00:17:12,960 --> 00:17:15,120 Speaker 1: do this and just take the parts that I want 369 00:17:15,160 --> 00:17:17,080 Speaker 1: and leave the rest of it, that's where we get 370 00:17:17,080 --> 00:17:18,760 Speaker 1: into a lot of trouble. And we see that a 371 00:17:18,800 --> 00:17:20,760 Speaker 1: lot with you know, like the ketogenetic diet. And I 372 00:17:20,760 --> 00:17:23,159 Speaker 1: remember years ago, Susie, where it came out to light 373 00:17:23,200 --> 00:17:25,040 Speaker 1: that one of the big AFL teams was doing like 374 00:17:25,080 --> 00:17:27,639 Speaker 1: a Kido style diet, but what they were really doing 375 00:17:27,800 --> 00:17:29,960 Speaker 1: was writing some of their non training days a bit 376 00:17:29,960 --> 00:17:32,600 Speaker 1: lower carb and then their training days higher carb. So 377 00:17:32,640 --> 00:17:35,400 Speaker 1: they weren't doing kido at all. They were just adapting 378 00:17:35,680 --> 00:17:38,440 Speaker 1: a few things to what you know, worked well for them. 379 00:17:38,640 --> 00:17:40,199 Speaker 1: And I think this is what a lot of people do. 380 00:17:40,240 --> 00:17:42,240 Speaker 1: They take a little bit of research, like what works 381 00:17:42,240 --> 00:17:45,880 Speaker 1: for the bodybuilders who are one thousand percent compliant with 382 00:17:45,920 --> 00:17:49,200 Speaker 1: what they're doing, and when they're having those scheduled refew days, 383 00:17:49,560 --> 00:17:51,160 Speaker 1: if their coach is saying to them or right, eat 384 00:17:51,160 --> 00:17:53,399 Speaker 1: an extra four to six, eight hundred calories, whatever it 385 00:17:53,480 --> 00:17:56,240 Speaker 1: might do, they're hitting those numbers to a t. You know, 386 00:17:56,359 --> 00:17:58,720 Speaker 1: most of them, they're bang on track with their calories 387 00:17:58,720 --> 00:18:01,640 Speaker 1: and macross. Lay. Person is going to say, oh, I've 388 00:18:01,640 --> 00:18:03,760 Speaker 1: been darting a week, let me go have a cheat meal, 389 00:18:03,920 --> 00:18:06,480 Speaker 1: and as I said, it's upwards of thousands of calories 390 00:18:06,480 --> 00:18:08,639 Speaker 1: and it's never ever going to add up from a 391 00:18:08,680 --> 00:18:11,679 Speaker 1: fat loss perspective. We're always going to end up overdoing it. 392 00:18:11,760 --> 00:18:15,119 Speaker 1: So that word itself cheat day or cheat meal just 393 00:18:15,240 --> 00:18:17,439 Speaker 1: it makes me so icky, Like I just don't like 394 00:18:17,480 --> 00:18:19,720 Speaker 1: it because I just think it promotes such a poor 395 00:18:19,880 --> 00:18:23,280 Speaker 1: and unhealthy relationship with food. So with my clients, I 396 00:18:23,320 --> 00:18:25,080 Speaker 1: always get them to check in, like you said, and 397 00:18:25,280 --> 00:18:27,440 Speaker 1: think about their body and think about how a choice 398 00:18:27,480 --> 00:18:29,679 Speaker 1: that a meala or a cafe or a restaurant is 399 00:18:29,720 --> 00:18:31,679 Speaker 1: actually going to make them feel. And they say, oh, 400 00:18:31,880 --> 00:18:34,080 Speaker 1: sure we can have pizza. What is going to happen 401 00:18:34,160 --> 00:18:35,720 Speaker 1: or how are you going to feel if you eat 402 00:18:35,720 --> 00:18:38,560 Speaker 1: the entire pizza A couple of slices is probably going 403 00:18:38,600 --> 00:18:41,040 Speaker 1: to make you feel great and happy and it's delicious, 404 00:18:41,320 --> 00:18:43,800 Speaker 1: you eat all eight slices of that pizza, you are 405 00:18:43,840 --> 00:18:47,480 Speaker 1: going to feel gross and sluggish and overfull and almost 406 00:18:47,560 --> 00:18:49,800 Speaker 1: like paying for it the next day, where you're just like, oh, 407 00:18:49,880 --> 00:18:52,720 Speaker 1: I just feel so blah in terms of my digestive health. 408 00:18:53,000 --> 00:18:55,000 Speaker 1: So I think tuning in and listening to your body. 409 00:18:55,040 --> 00:18:57,480 Speaker 1: Of course, we can have some of those more delicious, 410 00:18:57,480 --> 00:18:59,960 Speaker 1: indulgent meals, but there's no reason that we can't have 411 00:19:00,080 --> 00:19:01,520 Speaker 1: a little bit of salad on the side when we 412 00:19:01,560 --> 00:19:03,479 Speaker 1: have a pizza. Well, there's no reason that if we're 413 00:19:03,480 --> 00:19:05,640 Speaker 1: going to order a chicken palm at a pub. Let's 414 00:19:05,680 --> 00:19:08,320 Speaker 1: be honest, that's enough food for two or three people. 415 00:19:08,400 --> 00:19:11,639 Speaker 1: Let's be honest, it's an enormous portion. There's no reason 416 00:19:11,680 --> 00:19:13,480 Speaker 1: we can't squit that with a friend, or we can't 417 00:19:13,480 --> 00:19:16,199 Speaker 1: just eat half and take the other half home. I 418 00:19:16,240 --> 00:19:19,320 Speaker 1: think that this over indulges in a high calorie meal 419 00:19:19,760 --> 00:19:22,200 Speaker 1: almost go People think that that goes hand in hand 420 00:19:22,240 --> 00:19:24,840 Speaker 1: with feeling crap and over full afterwards, and I don't 421 00:19:24,840 --> 00:19:27,520 Speaker 1: think that two things need to go together. I think 422 00:19:27,520 --> 00:19:29,520 Speaker 1: we can have a little bit of a more indulgent meal, 423 00:19:29,760 --> 00:19:32,160 Speaker 1: but tune into our body and stop when we're actually 424 00:19:32,200 --> 00:19:35,320 Speaker 1: feeling satisfied. If anyone follows Susie and I on Instagram, 425 00:19:35,400 --> 00:19:37,520 Speaker 1: which you know, hope most of you do, you would 426 00:19:37,560 --> 00:19:40,120 Speaker 1: have seen that. Throughout our trips in Brisbane, Sydney and Melbourne, 427 00:19:40,200 --> 00:19:41,480 Speaker 1: we did eat out a lot. There are a lot 428 00:19:41,520 --> 00:19:44,560 Speaker 1: of celebrity meals. There was always extra salad and veg 429 00:19:44,640 --> 00:19:46,560 Speaker 1: on the table. If you saw the bread basket, we 430 00:19:46,600 --> 00:19:48,440 Speaker 1: never touched it. Like bread is something that we can 431 00:19:48,440 --> 00:19:50,480 Speaker 1: eat at home, we can eat bread any day, while 432 00:19:50,600 --> 00:19:53,120 Speaker 1: we go to a fancy restaurant in Sydney or something 433 00:19:53,160 --> 00:19:55,359 Speaker 1: and eat the bread basket. If there was alcohol on 434 00:19:55,400 --> 00:19:57,400 Speaker 1: the table, which more often than not there was, we 435 00:19:57,400 --> 00:20:00,800 Speaker 1: were celebrating, we were on tour. I never ever had 436 00:20:00,840 --> 00:20:03,320 Speaker 1: more than about one to two drinks. Ever, that didn't 437 00:20:03,320 --> 00:20:05,840 Speaker 1: matter if it was morning night, Friday, Saturday, or a Tuesday. 438 00:20:05,960 --> 00:20:08,040 Speaker 1: So we're very controlled with what we were doing as 439 00:20:08,119 --> 00:20:10,920 Speaker 1: part of our celebration and our events and our tours 440 00:20:10,920 --> 00:20:13,240 Speaker 1: as well. So I think it's important to note that 441 00:20:13,280 --> 00:20:15,720 Speaker 1: we can go out, we can enjoy ourselves, but don't 442 00:20:15,760 --> 00:20:18,680 Speaker 1: think of it like a scheduled cheat day. Almost because 443 00:20:18,720 --> 00:20:21,439 Speaker 1: I saw a dietitian posts a video on this on 444 00:20:21,480 --> 00:20:23,440 Speaker 1: Instagram the other day and I just loved it. She said, 445 00:20:23,800 --> 00:20:25,840 Speaker 1: is it really a cheat day? Or is it a 446 00:20:25,840 --> 00:20:28,359 Speaker 1: scheduled binge eating day? And I think that that's a 447 00:20:28,520 --> 00:20:32,879 Speaker 1: very important distinction between the two, because too many of 448 00:20:32,960 --> 00:20:36,040 Speaker 1: us are honestly scheduling like a binge on the weekend 449 00:20:36,359 --> 00:20:39,520 Speaker 1: versus a slightly higher indulgence meal. When we think about it, 450 00:20:39,520 --> 00:20:42,280 Speaker 1: it should be maybe three four five hundred calories extra, 451 00:20:42,520 --> 00:20:45,000 Speaker 1: not thousands of calories plus. And even if you're going 452 00:20:45,000 --> 00:20:47,960 Speaker 1: somewhere that's relatively quote unquote good, like you were going 453 00:20:47,960 --> 00:20:50,800 Speaker 1: out for a grilled burger and some sweet potato fries 454 00:20:50,840 --> 00:20:53,280 Speaker 1: on the side with a glass of wine. Honestly, you're 455 00:20:53,320 --> 00:20:55,520 Speaker 1: looking at well over a thousand calories, and I think 456 00:20:55,560 --> 00:20:57,920 Speaker 1: that just the energy density of some of these more 457 00:20:57,920 --> 00:21:01,120 Speaker 1: indulgent meals, we just don't have the understanding of how 458 00:21:01,240 --> 00:21:03,240 Speaker 1: energy dent some of them are. Then when you add 459 00:21:03,280 --> 00:21:05,320 Speaker 1: on things like the bread basket and the dessert and 460 00:21:05,400 --> 00:21:08,440 Speaker 1: two through four drinks onto that, then we get home 461 00:21:08,520 --> 00:21:11,000 Speaker 1: or we have a sneaky Gilata messina on the way home, 462 00:21:11,320 --> 00:21:14,720 Speaker 1: that's when things start to very quickly unravel. So we'd 463 00:21:14,800 --> 00:21:17,040 Speaker 1: encourage you to think of it as still trying to 464 00:21:17,040 --> 00:21:20,600 Speaker 1: find balance within that indulgent meal that you enjoy and 465 00:21:20,640 --> 00:21:24,200 Speaker 1: stopping when your body says, hey, I'm satisfied, I've had enough, 466 00:21:24,480 --> 00:21:27,400 Speaker 1: versus getting to the point where you physically feel unwell. 467 00:21:27,560 --> 00:21:29,280 Speaker 1: You have to undo the button of your jeans and 468 00:21:29,320 --> 00:21:30,640 Speaker 1: you need to go have a nap on the couch 469 00:21:30,680 --> 00:21:32,800 Speaker 1: because you've eaten too much. So that's sort of the 470 00:21:32,800 --> 00:21:35,119 Speaker 1: takeout message for our listeners to actually tune in and 471 00:21:35,119 --> 00:21:37,480 Speaker 1: listen to your body. And if you're someone that regularly 472 00:21:37,520 --> 00:21:40,000 Speaker 1: does the cheap days or the cheap meals, how do 473 00:21:40,080 --> 00:21:42,359 Speaker 1: they actually make you feel? If they make you feel 474 00:21:42,400 --> 00:21:45,200 Speaker 1: more crappy after you've done them, then that's not really 475 00:21:45,240 --> 00:21:46,840 Speaker 1: a sign of good health, and that's not what we're 476 00:21:46,840 --> 00:21:47,840 Speaker 1: looking for long term. 477 00:21:47,880 --> 00:21:49,760 Speaker 2: And I think the other thing you spoke about, which 478 00:21:49,800 --> 00:21:52,720 Speaker 2: I thought was great was volume, because remember that the 479 00:21:52,800 --> 00:21:57,160 Speaker 2: body will basically get used to having greater and greater volume. 480 00:21:57,280 --> 00:22:01,080 Speaker 2: So for example, if I go to grilled as I 481 00:22:01,080 --> 00:22:03,399 Speaker 2: get older as well, I can usually get through about 482 00:22:03,440 --> 00:22:05,440 Speaker 2: half a burger and a few chips because I find 483 00:22:05,480 --> 00:22:09,359 Speaker 2: it really really heavy. But if you're used to constantly overeating, 484 00:22:09,440 --> 00:22:11,480 Speaker 2: so for example, instead of having two or three pieces 485 00:22:11,520 --> 00:22:14,280 Speaker 2: of pizza, you can push away a whole pizza plus 486 00:22:14,359 --> 00:22:18,040 Speaker 2: garlic bread. It's because over time you've programmed your stomach 487 00:22:18,400 --> 00:22:20,639 Speaker 2: or to be actually bigger and tolerate a whole lot 488 00:22:20,680 --> 00:22:23,480 Speaker 2: more food. So part of it is to reprogram to 489 00:22:23,520 --> 00:22:25,840 Speaker 2: eat less over time. And keep in mind the stomach 490 00:22:25,920 --> 00:22:29,239 Speaker 2: is what a couple of fists in size, So if 491 00:22:29,280 --> 00:22:33,120 Speaker 2: you can literally eat far more volume than that over time, 492 00:22:33,160 --> 00:22:35,200 Speaker 2: the goal is to wean back. So as a reference, 493 00:22:35,240 --> 00:22:38,880 Speaker 2: for example, a small female two three, maybe four bits 494 00:22:38,920 --> 00:22:41,080 Speaker 2: of pizza, but it's certainly not a whole. If it 495 00:22:41,160 --> 00:22:43,280 Speaker 2: is that volume all the time and you can eat that, 496 00:22:44,080 --> 00:22:47,480 Speaker 2: you're probably programming yourself to eat too much. So it's 497 00:22:47,520 --> 00:22:49,840 Speaker 2: a volume thing as well. If you feel physically sick 498 00:22:50,240 --> 00:22:53,439 Speaker 2: when you've had a binge or a cheat, it's a 499 00:22:53,480 --> 00:22:55,800 Speaker 2: sign you're overdoing things and it's not a meal off. 500 00:22:55,840 --> 00:22:57,560 Speaker 2: It's actually a binge and it's time to sort of 501 00:22:57,600 --> 00:23:00,840 Speaker 2: rewind and get used to being or experiencing more satisfaction 502 00:23:01,440 --> 00:23:03,160 Speaker 2: on a much smaller volume of food. 503 00:23:03,440 --> 00:23:07,119 Speaker 1: Yeah, great, great, timely message now, Susie. Final segment of 504 00:23:07,119 --> 00:23:09,680 Speaker 1: the day. We often take listener questions through our Instagram. 505 00:23:09,720 --> 00:23:12,040 Speaker 1: People message this all the time and say heyesus in Leanne, 506 00:23:12,040 --> 00:23:14,040 Speaker 1: what do you think about this? And time and time 507 00:23:14,080 --> 00:23:16,639 Speaker 1: again the question about tea and coffee comes up. So 508 00:23:16,680 --> 00:23:18,800 Speaker 1: we've done coffee a bit, we've done caffeine and how 509 00:23:18,880 --> 00:23:21,199 Speaker 1: much we should be having tea is something that we 510 00:23:21,240 --> 00:23:24,040 Speaker 1: haven't really touched on, and tea is quite a popular 511 00:23:24,040 --> 00:23:26,600 Speaker 1: beverage actually, think worldwide, I was having a quick research. 512 00:23:26,720 --> 00:23:29,719 Speaker 1: More people drink tea throughout the world than drink coffee. 513 00:23:29,720 --> 00:23:31,800 Speaker 1: But if you looked at country specific, I would say 514 00:23:31,800 --> 00:23:34,679 Speaker 1: probably more Aussies and more Americans would drink more coffee 515 00:23:34,720 --> 00:23:37,280 Speaker 1: than tea. But obviously if we looked at countries like 516 00:23:37,400 --> 00:23:40,000 Speaker 1: China or the UK. I think they're bigger tea drinkers 517 00:23:40,000 --> 00:23:43,000 Speaker 1: than they are coffee drinkers. So tea is probably considered 518 00:23:43,000 --> 00:23:45,840 Speaker 1: one of the most popular beverages in the world after water, 519 00:23:46,400 --> 00:23:48,840 Speaker 1: and there are some really good health benefits from tea. 520 00:23:49,000 --> 00:23:51,159 Speaker 1: So you know, someone reached out and said heyesus in 521 00:23:51,200 --> 00:23:53,280 Speaker 1: the end, is tea healthy? And how much should I 522 00:23:53,320 --> 00:23:56,520 Speaker 1: actually be drinking? And like with anything, obviously water is 523 00:23:56,520 --> 00:23:57,879 Speaker 1: something that we want to hell of a lot of 524 00:23:57,920 --> 00:24:00,960 Speaker 1: same with have vegetables, but sometimes with some of our 525 00:24:01,320 --> 00:24:04,120 Speaker 1: you know, foods and beverages, too much is a little 526 00:24:04,119 --> 00:24:06,240 Speaker 1: bit too much or there's a health benefit and then 527 00:24:06,280 --> 00:24:08,919 Speaker 1: you go above that and it's not necessarily helpful the 528 00:24:08,960 --> 00:24:11,640 Speaker 1: more you have. So tea is one of those things 529 00:24:11,680 --> 00:24:14,720 Speaker 1: where it is helpful and it's healthy because of its 530 00:24:14,800 --> 00:24:18,360 Speaker 1: high antioxidant and or polyphenal content. So if you look 531 00:24:18,359 --> 00:24:21,520 Speaker 1: at a lot of human studies, there hasn't been a 532 00:24:21,680 --> 00:24:25,160 Speaker 1: huge bulk of research, but there is definitely some positive 533 00:24:25,160 --> 00:24:28,280 Speaker 1: benefits from an antioxidant perspective. So a lot of what's 534 00:24:28,320 --> 00:24:31,439 Speaker 1: done in research is the observational type studies where people 535 00:24:31,600 --> 00:24:33,640 Speaker 1: you know will report how much they're drunk or they'll 536 00:24:33,680 --> 00:24:35,840 Speaker 1: go back and they'll really look at people's diet history. 537 00:24:35,920 --> 00:24:38,640 Speaker 1: So it's not the best type of research, but it's 538 00:24:38,640 --> 00:24:40,800 Speaker 1: probably not worth putting people in a room and getting 539 00:24:40,800 --> 00:24:42,560 Speaker 1: them to drink two three cups of tea and sort 540 00:24:42,600 --> 00:24:44,920 Speaker 1: of studying them in a lab like Susie mentioned where 541 00:24:44,920 --> 00:24:47,719 Speaker 1: some of the other more behavioral science stuff is actually 542 00:24:47,760 --> 00:24:50,480 Speaker 1: really you know, really positive. So in a lot of 543 00:24:50,520 --> 00:24:53,919 Speaker 1: the observational sort of research studies around tea, what the 544 00:24:53,960 --> 00:24:56,280 Speaker 1: bulk of the research has showed us is that about 545 00:24:56,320 --> 00:24:59,320 Speaker 1: two to three cups a day, so it's quite a lot, 546 00:24:59,359 --> 00:25:01,480 Speaker 1: you know, that's most people wouldn't actually have two three 547 00:25:01,520 --> 00:25:04,400 Speaker 1: cups a day, you know, some of our British listeners 548 00:25:04,440 --> 00:25:06,600 Speaker 1: may actually do far more than that. But about two 549 00:25:06,680 --> 00:25:09,280 Speaker 1: to three cups a day was or has been associated 550 00:25:09,280 --> 00:25:13,080 Speaker 1: with the reduced risk of premature death, heart disease, stroke, 551 00:25:13,160 --> 00:25:15,760 Speaker 1: and a reduced risk of type two diabetes as well. 552 00:25:15,960 --> 00:25:18,919 Speaker 1: So tea can actually be quite healthy. But that's the 553 00:25:19,000 --> 00:25:21,960 Speaker 1: tea itself, not you know, we're not adding in things 554 00:25:22,000 --> 00:25:25,640 Speaker 1: like full cream, milk, sugar, sweetness, honey, that sort of thing. 555 00:25:25,680 --> 00:25:28,679 Speaker 1: That was really just studying the tea leaves itself. And 556 00:25:28,680 --> 00:25:30,280 Speaker 1: what I did find when I was having one hundred 557 00:25:30,320 --> 00:25:32,840 Speaker 1: round with the research Susie, was that too much tea 558 00:25:32,920 --> 00:25:35,640 Speaker 1: in general can also be not healthy and the heat 559 00:25:35,720 --> 00:25:37,800 Speaker 1: at which you serve that way. So if you're drinking 560 00:25:38,040 --> 00:25:40,119 Speaker 1: piping hot tea, and I know I have a lot 561 00:25:40,160 --> 00:25:42,280 Speaker 1: of friends who ask for, you know, their coffees that 562 00:25:42,280 --> 00:25:44,719 Speaker 1: are extra extra hot, and for me, I can't do 563 00:25:44,800 --> 00:25:46,840 Speaker 1: something if I'm going to potentially burn my tongue on 564 00:25:46,880 --> 00:25:48,879 Speaker 1: my mouth, I'm like not, I'm out. So what the 565 00:25:48,960 --> 00:25:52,760 Speaker 1: research did show, there's drinking tea that was very, very hot. 566 00:25:52,840 --> 00:25:56,200 Speaker 1: So we're talking above fifty five to sixty degrees celsius 567 00:25:56,600 --> 00:25:59,119 Speaker 1: or for our Americans about one thirty to one forty 568 00:25:59,160 --> 00:26:02,480 Speaker 1: degrees fahrenheit actually put you at an increased risk of 569 00:26:02,640 --> 00:26:06,359 Speaker 1: esophageal and stomach cancers from drinking piping hot tea. So 570 00:26:06,400 --> 00:26:09,000 Speaker 1: actually letting it cool down just a touch can actually 571 00:26:09,040 --> 00:26:11,959 Speaker 1: be more helpful from a reduced cancer risk long term. 572 00:26:12,720 --> 00:26:15,439 Speaker 1: But with the tea, it is really about the antioxidant 573 00:26:15,840 --> 00:26:18,480 Speaker 1: content that makes it quite good. And I think a 574 00:26:18,520 --> 00:26:20,560 Speaker 1: lot of people will drink herbal tea is just made 575 00:26:20,560 --> 00:26:23,520 Speaker 1: on water and no added sort of sweetners or milks, 576 00:26:23,640 --> 00:26:26,480 Speaker 1: but it's the black tea, particularly for British listens that 577 00:26:26,480 --> 00:26:28,840 Speaker 1: we know they love it with milk and sugar, and 578 00:26:29,000 --> 00:26:32,280 Speaker 1: no sugar is sugar, So whether you're adding organic brown sugar, 579 00:26:32,320 --> 00:26:36,040 Speaker 1: whether you're adding honey, whether you're adding maple syrup into it, 580 00:26:36,200 --> 00:26:38,240 Speaker 1: most sugar is sugar, So it doesn't really matter what 581 00:26:38,280 --> 00:26:40,760 Speaker 1: you add to it. If you're sweetening your tea, obviously 582 00:26:40,760 --> 00:26:42,600 Speaker 1: you're not getting the full benefit. And I think we 583 00:26:42,640 --> 00:26:45,560 Speaker 1: actually did mention something about sugar sweeting beverages and the 584 00:26:45,600 --> 00:26:47,639 Speaker 1: Potty a couple of episodes ago as well, so we 585 00:26:47,680 --> 00:26:49,840 Speaker 1: definitely want to keep that as low as possible. But 586 00:26:49,960 --> 00:26:52,000 Speaker 1: I did find it really interesting, Susie, when I was 587 00:26:52,040 --> 00:26:54,360 Speaker 1: having a hunter round in terms of black tea, there 588 00:26:54,440 --> 00:26:56,439 Speaker 1: was a little bit of research to suggest that the 589 00:26:56,560 --> 00:26:59,600 Speaker 1: protein and potentially even the fat in the milk that 590 00:26:59,640 --> 00:27:03,199 Speaker 1: you might add can actually reduce the antioxidant capacity of 591 00:27:03,200 --> 00:27:06,080 Speaker 1: the tea. And most people I know, myself included, like 592 00:27:06,119 --> 00:27:07,840 Speaker 1: to drink black tea with a little bit of milk. 593 00:27:07,880 --> 00:27:09,720 Speaker 1: I don't sweeten it or add any sugar to it, 594 00:27:09,840 --> 00:27:11,480 Speaker 1: but I do like it with a dash of milk. 595 00:27:11,720 --> 00:27:14,919 Speaker 1: So the antioxidant potential of the tea is known to 596 00:27:15,119 --> 00:27:18,439 Speaker 1: possibly deactivate almost when it binds to the proteins in 597 00:27:18,480 --> 00:27:20,560 Speaker 1: the milk. And then there was a further study that 598 00:27:20,600 --> 00:27:23,440 Speaker 1: actually analyzed the types of milk, so it looked at skimmed, 599 00:27:23,600 --> 00:27:26,120 Speaker 1: semi skinned, and whole milk, which is what in Australia 600 00:27:26,160 --> 00:27:29,200 Speaker 1: we call full fat milk, and it concluded that the skims, 601 00:27:29,280 --> 00:27:31,919 Speaker 1: or the reduced fat variety of milk actually reduced the 602 00:27:32,000 --> 00:27:34,919 Speaker 1: antioxidant capacity even more than if you had it with 603 00:27:35,000 --> 00:27:36,920 Speaker 1: full cream milk. So I think the best way to 604 00:27:37,000 --> 00:27:38,960 Speaker 1: drink it would be would just a splash of full 605 00:27:38,960 --> 00:27:41,240 Speaker 1: cream milk if you really do need it, to keep 606 00:27:41,280 --> 00:27:44,760 Speaker 1: the antioxidant capacity as high as possible, and avoid sort 607 00:27:44,760 --> 00:27:47,240 Speaker 1: of drowning it in as much skim milk as possible, 608 00:27:47,280 --> 00:27:50,119 Speaker 1: because then you're losing the bulk of the antioxidant properties 609 00:27:50,280 --> 00:27:52,359 Speaker 1: and it just becomes like a nice drink to have 610 00:27:52,760 --> 00:27:55,520 Speaker 1: versus something that's actually doing you some help from an 611 00:27:55,520 --> 00:27:57,080 Speaker 1: antioxidant perspective. 612 00:27:57,560 --> 00:27:59,639 Speaker 2: This has come up for me this week with a 613 00:27:59,640 --> 00:28:02,479 Speaker 2: couple of clients. So the issue I have, and of 614 00:28:02,480 --> 00:28:05,480 Speaker 2: course everything you're saying around antioccidents I agree with. I 615 00:28:05,480 --> 00:28:08,560 Speaker 2: would much prefer black tea or green tea to be 616 00:28:08,600 --> 00:28:12,240 Speaker 2: consumed in between, because I've got quite a few clients 617 00:28:12,280 --> 00:28:16,320 Speaker 2: who are milky tea drinkers, but also sugar. Now, my 618 00:28:16,480 --> 00:28:20,040 Speaker 2: argument is that when you drink tea constantly, so you 619 00:28:20,119 --> 00:28:21,800 Speaker 2: might have breakfast and then a coffee and then a 620 00:28:21,800 --> 00:28:24,040 Speaker 2: cup of tea or two through the morning, even that 621 00:28:24,119 --> 00:28:27,800 Speaker 2: small amount of sugars coming through the milk will be 622 00:28:28,040 --> 00:28:31,680 Speaker 2: disrupting your glucose and insulin balance and I think at 623 00:28:31,680 --> 00:28:34,960 Speaker 2: times impacting appetite control. So I'll have clients who might 624 00:28:35,000 --> 00:28:37,440 Speaker 2: be quite hungry at ten o'clock and instead of eating, 625 00:28:37,440 --> 00:28:40,720 Speaker 2: they'll have a cup of tea or two. So the 626 00:28:40,760 --> 00:28:43,600 Speaker 2: recommendation I give to my own clients with milky tea 627 00:28:43,640 --> 00:28:45,520 Speaker 2: or coffee is that it has to go with a 628 00:28:45,560 --> 00:28:47,920 Speaker 2: meal or a snack, and if they then want to 629 00:28:47,920 --> 00:28:50,479 Speaker 2: have extra in between, it really ideally will be black. 630 00:28:50,520 --> 00:28:53,360 Speaker 2: Even if it's a process of weaning towards that, and 631 00:28:53,440 --> 00:28:55,840 Speaker 2: if sugar is being added, I really encourage them to 632 00:28:55,840 --> 00:28:57,640 Speaker 2: wean off. So I had a client this week who 633 00:28:57,640 --> 00:28:59,720 Speaker 2: has four or five cups of tea a day and 634 00:28:59,800 --> 00:29:02,040 Speaker 2: they sugar in each of them. Now that's more than 635 00:29:02,080 --> 00:29:05,040 Speaker 2: the recommended daily intake of added sugars just from the drink, 636 00:29:05,520 --> 00:29:07,760 Speaker 2: So I would say, rather than go cold turkey, although 637 00:29:07,760 --> 00:29:11,240 Speaker 2: some people's personalities maybe to go cold turkey, weaten down. 638 00:29:11,320 --> 00:29:13,400 Speaker 2: So if you're having a level teaspoon, go down to 639 00:29:13,400 --> 00:29:15,960 Speaker 2: three quarters, and over time that programs the brain to 640 00:29:16,000 --> 00:29:18,240 Speaker 2: need less and less of that sweet stimulus, and you 641 00:29:18,320 --> 00:29:19,800 Speaker 2: get to a point where you actually don't enjoy the 642 00:29:19,840 --> 00:29:22,480 Speaker 2: sugar in tea anymore. I literally could not have a 643 00:29:22,600 --> 00:29:25,240 Speaker 2: sugar in my tea anymore because I don't enjoy the flavor. 644 00:29:25,520 --> 00:29:27,160 Speaker 2: But it does take a bit of time to sort 645 00:29:27,200 --> 00:29:29,840 Speaker 2: of change the taste buds to that. And then of 646 00:29:29,840 --> 00:29:31,920 Speaker 2: course we might have listeners who are English, and of 647 00:29:31,960 --> 00:29:35,280 Speaker 2: course we say poor Queen Elizabeth, who we lost recently. 648 00:29:35,520 --> 00:29:38,840 Speaker 2: A lot of people drinking tea to console themselves, and 649 00:29:38,920 --> 00:29:42,240 Speaker 2: English people drink a huge amount of tea. Now it's 650 00:29:42,280 --> 00:29:45,480 Speaker 2: probably not great either, But I would argue that older 651 00:29:45,520 --> 00:29:47,840 Speaker 2: generations don't always eat when they're having the tea too, 652 00:29:48,280 --> 00:29:50,800 Speaker 2: so they're often, in my just experience at ECDOTA, ly 653 00:29:51,480 --> 00:29:53,160 Speaker 2: people who have had breakfast, hunch, and dinner and they 654 00:29:53,160 --> 00:29:54,760 Speaker 2: have a cup of tea or two through the morning. 655 00:29:54,880 --> 00:29:57,440 Speaker 2: So perhaps because they're not in that snacking culture that 656 00:29:57,480 --> 00:29:59,800 Speaker 2: many of us are, and also probably not sitting at 657 00:29:59,840 --> 00:30:04,440 Speaker 2: death jobs where it's impacting appetite and metabolism. Perhaps that's 658 00:30:04,480 --> 00:30:06,640 Speaker 2: the reason that traditionally having cups of tea in between 659 00:30:06,760 --> 00:30:08,800 Speaker 2: isn't such a big problem. But I would say for 660 00:30:08,880 --> 00:30:11,280 Speaker 2: my average office worker and the clients that I'm talking 661 00:30:11,320 --> 00:30:15,040 Speaker 2: to who are trying to actively lean up and lose 662 00:30:15,080 --> 00:30:19,640 Speaker 2: body fat and improve inchulin control and glucose regulation, certainly 663 00:30:19,680 --> 00:30:22,640 Speaker 2: having an absolute fast of two three four hours in 664 00:30:22,680 --> 00:30:26,480 Speaker 2: between any food stimulus which includes milk and tea is ideal. 665 00:30:26,560 --> 00:30:28,720 Speaker 2: And as such, if it's not with morning or afternoon tea, 666 00:30:28,720 --> 00:30:30,680 Speaker 2: a cup of tea with milk, just make sure it's 667 00:30:30,720 --> 00:30:33,600 Speaker 2: black for me ideally, or green tea, which we know 668 00:30:33,600 --> 00:30:36,080 Speaker 2: has a huge amount of antioxidant benefits, although it does 669 00:30:36,240 --> 00:30:38,320 Speaker 2: contain caffeine, so if you're sensitive to caffeine, you might 670 00:30:38,360 --> 00:30:41,000 Speaker 2: want to go for decaf green or black tea through 671 00:30:41,000 --> 00:30:42,880 Speaker 2: the afternoon if you find you're sensitive to that. 672 00:30:43,080 --> 00:30:45,320 Speaker 1: And actually the antioxidant capacity is a little bit more 673 00:30:45,320 --> 00:30:48,040 Speaker 1: reduced in decaf as well, so even trying something like 674 00:30:48,080 --> 00:30:50,320 Speaker 1: an oolong or ad jasmine tea. There's a whole range 675 00:30:50,320 --> 00:30:53,240 Speaker 1: of herbal teas which actually have quite good antioxidant contents 676 00:30:53,240 --> 00:30:55,600 Speaker 1: as well, So I think that's a really important point. 677 00:30:55,640 --> 00:30:58,080 Speaker 1: And also remembering Sluzie that our taste plunts can take 678 00:30:58,080 --> 00:31:00,800 Speaker 1: about six to eight weeks to research, is to really 679 00:31:00,840 --> 00:31:03,120 Speaker 1: adapt over time. So if you wanted to go cold 680 00:31:03,160 --> 00:31:05,520 Speaker 1: turkey and ditch the milk and ditch the sugar out 681 00:31:05,560 --> 00:31:07,960 Speaker 1: of your tea, because you're someone like myself who really 682 00:31:07,960 --> 00:31:11,320 Speaker 1: does enjoy tea and coffee between their meals, I personally 683 00:31:11,320 --> 00:31:13,840 Speaker 1: do have it with milk, I must admit. But if 684 00:31:13,840 --> 00:31:16,200 Speaker 1: you ask someone who struggles with insulin resistance or as 685 00:31:16,200 --> 00:31:19,000 Speaker 1: Susi mentioned, some hormonial conditions, or you're really working on 686 00:31:19,040 --> 00:31:21,840 Speaker 1: actively losing body fat, you might want to go cold turkey. 687 00:31:21,880 --> 00:31:24,440 Speaker 1: And sure it might not taste as enjoyable to begin with, 688 00:31:24,520 --> 00:31:27,160 Speaker 1: but give yourself two three weeks, you'll definitely come around 689 00:31:27,160 --> 00:31:30,000 Speaker 1: to it and you'll start to, you know, just even 690 00:31:30,160 --> 00:31:32,520 Speaker 1: enjoy it completely black. So there's no reason you have 691 00:31:32,560 --> 00:31:34,760 Speaker 1: to cut it out entirely. But for a lot of people, 692 00:31:34,840 --> 00:31:36,680 Speaker 1: adding quite a lot of milk and sugar to their 693 00:31:36,720 --> 00:31:39,360 Speaker 1: teas and coffees probably isn't something that's serving you from 694 00:31:39,400 --> 00:31:42,760 Speaker 1: a health or weight loss perspective, but also as well 695 00:31:42,800 --> 00:31:44,920 Speaker 1: the antioxidant benefit, which I think a lot of people 696 00:31:44,920 --> 00:31:47,280 Speaker 1: do actually drink tea for because it is one of 697 00:31:47,320 --> 00:31:49,320 Speaker 1: the positives in drinking tea. So if you're looking for 698 00:31:49,360 --> 00:31:52,440 Speaker 1: the full range of antioxidant benefits, definitely look at exploring 699 00:31:52,480 --> 00:31:54,840 Speaker 1: some of your more herbal tea ranges and just making 700 00:31:54,840 --> 00:31:57,880 Speaker 1: that on water, but not boiling hot water, because we 701 00:31:57,920 --> 00:32:00,800 Speaker 1: want to try to reduce our wrists of cancers as well. 702 00:32:01,080 --> 00:32:02,959 Speaker 1: All right, guys, Well, that brings us to the end 703 00:32:03,040 --> 00:32:05,520 Speaker 1: of the Nutrition catch for another Sunday. If you haven't 704 00:32:05,560 --> 00:32:07,800 Speaker 1: done so already, we would love if you subscribe to 705 00:32:07,840 --> 00:32:10,240 Speaker 1: the podcast and that way we will automatically be in 706 00:32:10,280 --> 00:32:12,880 Speaker 1: your podcast in box every Sunday and Wednesday when our 707 00:32:12,880 --> 00:32:15,960 Speaker 1: episodes drop. And don't forget, we also have our live 708 00:32:16,040 --> 00:32:19,120 Speaker 1: events recorded on our website as well. They're available to 709 00:32:19,120 --> 00:32:22,720 Speaker 1: purchase all around the world at the nutritioncouch dot com. 710 00:32:22,800 --> 00:32:23,960 Speaker 1: We'll catch you guys next week. 711 00:32:24,200 --> 00:32:24,920 Speaker 2: Have a great week.