1 00:00:00,520 --> 00:00:04,120 Speaker 1: Another week, another celebrity diet headline, and this week it 2 00:00:04,200 --> 00:00:07,600 Speaker 1: is all about JACKIEO regaining the weight she'd previously lost 3 00:00:07,600 --> 00:00:10,720 Speaker 1: on weight Watches. Now. Weight Watches is an evidence based, 4 00:00:10,840 --> 00:00:14,440 Speaker 1: sound diet program with some behavioral support and a calorie controlled, 5 00:00:14,520 --> 00:00:18,120 Speaker 1: balanced meal plan. So why did it not keep Jackieo's 6 00:00:18,160 --> 00:00:21,239 Speaker 1: weight off and why does she keep freebounding? Today on 7 00:00:21,280 --> 00:00:23,799 Speaker 1: the Nutrition Couch, we take a deep dive into not 8 00:00:24,000 --> 00:00:26,560 Speaker 1: just weight loss, but the secret to actually keeping it 9 00:00:26,600 --> 00:00:29,760 Speaker 1: off once she lost it. Hi, I'm lean Lord and 10 00:00:29,960 --> 00:00:33,680 Speaker 1: mcdy Burrow and as accredited practicing dietitians, we renew the 11 00:00:33,760 --> 00:00:37,120 Speaker 1: Nutrition Couch, a bi weekly chat on everything that's going 12 00:00:37,159 --> 00:00:40,080 Speaker 1: on in the world of nutrition as well as long 13 00:00:40,159 --> 00:00:43,280 Speaker 1: term weight loss. Today we talk about diet soft drinks 14 00:00:43,320 --> 00:00:45,519 Speaker 1: and whether you can still include them as part of 15 00:00:45,560 --> 00:00:48,920 Speaker 1: a healthy diet, and our listener question is all about 16 00:00:49,000 --> 00:00:53,280 Speaker 1: pilatos for strength and fat loss. Now the kickers off today, Susie, 17 00:00:53,320 --> 00:00:56,080 Speaker 1: we saw a very interesting headline that came across our 18 00:00:56,120 --> 00:00:58,720 Speaker 1: tables this week. We love JACKIEO. We hear on the 19 00:00:58,800 --> 00:01:01,760 Speaker 1: radio all the time, and the headline that came across 20 00:01:01,800 --> 00:01:05,640 Speaker 1: our desk was fell off the wagon JACKIEO makes candid 21 00:01:05,680 --> 00:01:08,520 Speaker 1: weight loss admission, like the poor girl, the media has 22 00:01:08,560 --> 00:01:11,000 Speaker 1: gone after her heart and how many of us actually 23 00:01:11,080 --> 00:01:13,920 Speaker 1: struggle with weight loss? So many of us? We know that, 24 00:01:14,080 --> 00:01:16,600 Speaker 1: what's the stats like sixty six percent of Australians are 25 00:01:16,600 --> 00:01:19,440 Speaker 1: overweight to obese. It's not like she's the only person 26 00:01:19,440 --> 00:01:21,960 Speaker 1: that's ever struggled with weight loss. So the poor girl, 27 00:01:22,120 --> 00:01:23,280 Speaker 1: you know, we've got to get it, give her a 28 00:01:23,319 --> 00:01:25,000 Speaker 1: bit of a break, and we're definitely not here to 29 00:01:25,240 --> 00:01:27,320 Speaker 1: you know, shovel it on her. We just want to 30 00:01:27,360 --> 00:01:30,240 Speaker 1: talk about why weight loss is so difficult and why 31 00:01:30,319 --> 00:01:33,440 Speaker 1: it is so difficult to maintain. But you remember a 32 00:01:33,480 --> 00:01:35,840 Speaker 1: few years back when Jackie OO originally lost the way. 33 00:01:35,959 --> 00:01:37,399 Speaker 1: Tell us a little bit more about that for the 34 00:01:37,440 --> 00:01:39,560 Speaker 1: listeners that don't remember that, because as I said to you, 35 00:01:39,600 --> 00:01:40,400 Speaker 1: I couldn't remember it. 36 00:01:40,440 --> 00:01:42,840 Speaker 2: Well, we do love Jackio and I think it's so 37 00:01:43,000 --> 00:01:45,480 Speaker 2: real because, let's be honest, she's a shift worker. You know, 38 00:01:45,560 --> 00:01:48,280 Speaker 2: those breakfast radio hosts are up at the cracker Dot. 39 00:01:48,280 --> 00:01:50,680 Speaker 2: I've at three or four am every day. They're constantly 40 00:01:50,680 --> 00:01:53,240 Speaker 2: probably in brain fog. She's also a very tiny human, 41 00:01:53,280 --> 00:01:55,440 Speaker 2: you know. I would say she's probably about five foot. 42 00:01:55,520 --> 00:01:58,080 Speaker 2: She's not a very big build, so obviously it's harder 43 00:01:58,280 --> 00:02:01,040 Speaker 2: when you've got a smaller a frame, especially if you 44 00:02:01,080 --> 00:02:04,600 Speaker 2: perhaps do indulge and have the different foods, and weight 45 00:02:04,600 --> 00:02:06,320 Speaker 2: can go on quite quickly and you look bigger than 46 00:02:06,320 --> 00:02:09,520 Speaker 2: someone who sticks foot, for example. But I remember going 47 00:02:09,560 --> 00:02:11,640 Speaker 2: back two or three years that she made a lot 48 00:02:11,680 --> 00:02:14,160 Speaker 2: of diet headlines because I think possibly she'd gone through 49 00:02:14,160 --> 00:02:16,400 Speaker 2: a marriage breakup, and this is well documented, it's not 50 00:02:16,440 --> 00:02:19,520 Speaker 2: that I'm speaking out of school here, and she had 51 00:02:19,560 --> 00:02:22,240 Speaker 2: done quite a strict diet where she fasted quite late 52 00:02:22,280 --> 00:02:24,760 Speaker 2: in the day, she then had a single avocado through 53 00:02:24,760 --> 00:02:27,920 Speaker 2: the day and then bone broth, so she really became 54 00:02:28,160 --> 00:02:31,959 Speaker 2: quite skinny, you know, really tiny for a period of time, 55 00:02:32,000 --> 00:02:33,799 Speaker 2: and there was a lot of images flashed and then 56 00:02:34,160 --> 00:02:36,840 Speaker 2: she sort of gradually, I think, then regained weight over time, 57 00:02:36,880 --> 00:02:38,600 Speaker 2: as many people will when they've been on more of 58 00:02:38,639 --> 00:02:41,720 Speaker 2: an extreme starvation diet for one of a better word, 59 00:02:41,720 --> 00:02:43,760 Speaker 2: where perhaps you're in key stow because your calories are 60 00:02:43,760 --> 00:02:47,079 Speaker 2: so low and your carbohydrates are extremely low. And then 61 00:02:47,200 --> 00:02:49,880 Speaker 2: had signed up with Weight Watches as their ambassador. And 62 00:02:50,000 --> 00:02:52,959 Speaker 2: what we can Salianne is that Weight Watches or WW 63 00:02:53,080 --> 00:02:56,400 Speaker 2: as it's often referred to, is a really strong evidence 64 00:02:56,520 --> 00:03:02,079 Speaker 2: based program that includes behavioral support, online coaching, a lot 65 00:03:02,080 --> 00:03:04,160 Speaker 2: of different dietary structures. So they used to have a 66 00:03:04,160 --> 00:03:06,320 Speaker 2: lot more points, whereas now they work a lot more 67 00:03:06,360 --> 00:03:10,160 Speaker 2: on eating to satisfaction with protein and vegetable rich foods 68 00:03:10,680 --> 00:03:14,760 Speaker 2: and yes, counting, but you know, a very liberal diet 69 00:03:14,800 --> 00:03:19,600 Speaker 2: without strict calorie restrictions, and then also encouraging activities. So 70 00:03:19,680 --> 00:03:22,880 Speaker 2: it really is a holistic program. But it's just a 71 00:03:22,919 --> 00:03:26,639 Speaker 2: good example of as soon as you have that mentality 72 00:03:26,720 --> 00:03:30,840 Speaker 2: for me of being on or off something, it is 73 00:03:30,960 --> 00:03:32,679 Speaker 2: never going to work long term. And I think that's 74 00:03:32,760 --> 00:03:35,440 Speaker 2: in the last couple of days, what JACKIEO has alluded 75 00:03:35,480 --> 00:03:37,440 Speaker 2: to is she said, I just have completely gone off 76 00:03:37,440 --> 00:03:39,880 Speaker 2: track with the program. You know, she's reported going back 77 00:03:39,920 --> 00:03:42,240 Speaker 2: to old habits of not cooking at home and ordering 78 00:03:42,360 --> 00:03:44,280 Speaker 2: uber eats, and of course, as we've said, she is 79 00:03:44,320 --> 00:03:46,840 Speaker 2: a shift worker, so that's incredibly difficult in general when 80 00:03:46,840 --> 00:03:50,800 Speaker 2: it comes to metabolism and lifestyle habits. But I think 81 00:03:50,840 --> 00:03:55,240 Speaker 2: for me, her description in the media of I've gone 82 00:03:55,360 --> 00:03:58,480 Speaker 2: off it just summed it up. Because my clients will 83 00:03:58,520 --> 00:04:01,720 Speaker 2: often describe to me, what will I eat after I 84 00:04:01,800 --> 00:04:03,880 Speaker 2: go off this diet or what will I do when 85 00:04:03,880 --> 00:04:06,240 Speaker 2: I go off this program? And what we want to 86 00:04:06,280 --> 00:04:11,120 Speaker 2: really stress today is that sustainable lifestyle is not about 87 00:04:11,120 --> 00:04:13,600 Speaker 2: being on or off a program. When you commit to 88 00:04:13,680 --> 00:04:17,599 Speaker 2: a new regime, whether it's with a dietitian, whether it's WW, 89 00:04:18,160 --> 00:04:21,640 Speaker 2: whatever plan it is, if you have to eventually go 90 00:04:21,839 --> 00:04:23,880 Speaker 2: off it, it's not going to be a good diet 91 00:04:23,920 --> 00:04:26,479 Speaker 2: for you because what happens is you don't change the 92 00:04:26,600 --> 00:04:30,440 Speaker 2: underlying behaviors that reset that baseline. So these are the 93 00:04:30,440 --> 00:04:33,080 Speaker 2: habits that will allow you to stick to that weight 94 00:04:33,160 --> 00:04:35,600 Speaker 2: and be that wait long term. So as soon as 95 00:04:35,600 --> 00:04:38,799 Speaker 2: someone describes being hon or off something, I'm massively concerned 96 00:04:39,080 --> 00:04:41,640 Speaker 2: because I know the chance that they will basically over 97 00:04:41,720 --> 00:04:45,200 Speaker 2: time return to old habits and regain weight. And we 98 00:04:45,279 --> 00:04:48,279 Speaker 2: know from the scientific literature, each and every time you 99 00:04:48,400 --> 00:04:51,480 Speaker 2: do lose weight and regain it, it gets harder and 100 00:04:51,560 --> 00:04:55,840 Speaker 2: harder each time. Metabolically, the cell becomes less flexible, there's 101 00:04:55,920 --> 00:04:59,080 Speaker 2: less elasticity when it comes to hormones and fat loss. 102 00:04:59,520 --> 00:05:02,040 Speaker 2: And so so you know, for me, that was the standout. 103 00:05:02,080 --> 00:05:04,479 Speaker 2: She in her mind, she was no longer having to 104 00:05:04,480 --> 00:05:06,880 Speaker 2: do it. She was off, and you could see that 105 00:05:06,920 --> 00:05:09,320 Speaker 2: how much that's unraveled, And you know, I'm sure she'll 106 00:05:09,320 --> 00:05:11,880 Speaker 2: find it pretty challenging second time round to try and 107 00:05:11,920 --> 00:05:14,039 Speaker 2: get the body burning again, particularly if you're not a 108 00:05:14,120 --> 00:05:17,600 Speaker 2: natural mover and exercise isn't already party or day to day, 109 00:05:17,640 --> 00:05:19,240 Speaker 2: and already you have to add that back in and 110 00:05:19,279 --> 00:05:21,160 Speaker 2: it's a bit of an effort and. 111 00:05:21,120 --> 00:05:22,719 Speaker 1: One of the big things. I read the article and 112 00:05:22,720 --> 00:05:24,560 Speaker 1: I just want to quote something for a second, Susie. 113 00:05:24,560 --> 00:05:26,840 Speaker 1: It says the mother of vone would stay cooped up 114 00:05:26,839 --> 00:05:29,599 Speaker 1: in her Bondai home and order on average, three hundred 115 00:05:29,600 --> 00:05:31,960 Speaker 1: dollars worth of Uber eats a week, saying she ate 116 00:05:32,040 --> 00:05:35,159 Speaker 1: anything and everything, from burgers to Mexican food. I was 117 00:05:35,200 --> 00:05:37,640 Speaker 1: never cooking for myself. Uberoots was my best friend. It 118 00:05:37,720 --> 00:05:40,120 Speaker 1: was expensive, but a really unhealthy habit, and it made 119 00:05:40,160 --> 00:05:42,599 Speaker 1: me feel so bad about myself. And I think the 120 00:05:42,640 --> 00:05:45,080 Speaker 1: thing is when we use a lot of these programs 121 00:05:45,120 --> 00:05:48,080 Speaker 1: that supply meals or that don't teach us how to 122 00:05:48,120 --> 00:05:51,159 Speaker 1: cook for ourselves or about the portions that are for 123 00:05:51,160 --> 00:05:54,200 Speaker 1: our body, or that don't educate us around social eating, 124 00:05:54,680 --> 00:05:56,800 Speaker 1: we basically will do the strict diet. We'll eat the 125 00:05:56,839 --> 00:05:59,640 Speaker 1: food that comes prepared. You know a lot of these 126 00:05:59,640 --> 00:06:02,240 Speaker 1: things is you reheat the frozen meal or whatever. You 127 00:06:02,240 --> 00:06:04,440 Speaker 1: don't learn to actually cook for yourself. You don't learn 128 00:06:04,480 --> 00:06:08,080 Speaker 1: how to create good tasting, nourishing recipes for yourself. So 129 00:06:08,120 --> 00:06:10,200 Speaker 1: you basically on that program and the second that you 130 00:06:10,240 --> 00:06:12,480 Speaker 1: come off, you don't have the habits in the kitchen 131 00:06:12,600 --> 00:06:14,800 Speaker 1: or you're like her, you have really you know, shift work, 132 00:06:14,839 --> 00:06:17,200 Speaker 1: it's difficult, you're tired when you get home. You do 133 00:06:17,320 --> 00:06:19,440 Speaker 1: rely on those quick and easy options, and Uber eats 134 00:06:19,440 --> 00:06:20,800 Speaker 1: are sort of like a click of the button. You 135 00:06:20,839 --> 00:06:22,559 Speaker 1: lie on the couch. You don't have to do much. 136 00:06:22,839 --> 00:06:24,839 Speaker 1: So Susie and I say it all the time, you 137 00:06:24,880 --> 00:06:29,000 Speaker 1: absolutely have to cook well. You absolutely have to find 138 00:06:29,160 --> 00:06:31,960 Speaker 1: a way to create healthy, nourishing meals. The more you 139 00:06:32,000 --> 00:06:34,919 Speaker 1: eat out, the more calories are in that food. Naturally, 140 00:06:34,960 --> 00:06:37,040 Speaker 1: even if you were to order a salad off uber eats, 141 00:06:37,200 --> 00:06:39,640 Speaker 1: it would naturally have more calories. Like those salads. If 142 00:06:39,640 --> 00:06:41,640 Speaker 1: you're ordering at a cafe or a restaurant or off 143 00:06:41,720 --> 00:06:44,360 Speaker 1: uber eats, you're looking at six to eight hundred calories 144 00:06:44,400 --> 00:06:46,479 Speaker 1: for the majority of salads, just because of all the 145 00:06:46,520 --> 00:06:48,640 Speaker 1: fat portions they put in there. Sure it might be 146 00:06:48,680 --> 00:06:51,800 Speaker 1: healthy fats, but they're still quite calorie dense. The portions 147 00:06:51,800 --> 00:06:54,040 Speaker 1: of salmon's are almost, you know, twice as much as 148 00:06:54,040 --> 00:06:56,200 Speaker 1: what we recommend. So I just think when you're not 149 00:06:56,200 --> 00:06:58,680 Speaker 1: cooking your own food, you have to be very, very 150 00:06:58,920 --> 00:07:01,920 Speaker 1: very careful about the other things like snacks and alcohol 151 00:07:02,000 --> 00:07:04,400 Speaker 1: and soul foods that creep in because you just don't 152 00:07:04,400 --> 00:07:06,400 Speaker 1: have the extra budget like you would be if you're 153 00:07:06,440 --> 00:07:08,680 Speaker 1: cooking your own meals in your kitchen. So I thought 154 00:07:08,680 --> 00:07:10,280 Speaker 1: that was probably one of the big things that stood 155 00:07:10,280 --> 00:07:12,880 Speaker 1: out for me, was that she just wasn't cooking anything herself. 156 00:07:13,080 --> 00:07:16,440 Speaker 1: And that's where you can see very quickly five, ten, fifteen, 157 00:07:16,600 --> 00:07:19,320 Speaker 1: twenty killers coming on. If you're not in the kitchen 158 00:07:19,320 --> 00:07:21,160 Speaker 1: and you're not doing it, and if you're a shift worker, 159 00:07:21,240 --> 00:07:24,160 Speaker 1: if you're busy, if you don't like cooking, find another way. 160 00:07:24,240 --> 00:07:27,360 Speaker 1: Find a meal delivery service. Find a service where you 161 00:07:27,360 --> 00:07:29,160 Speaker 1: know they deliver the recipes and all the food and 162 00:07:29,160 --> 00:07:30,520 Speaker 1: all you have to do is quickly cook it up 163 00:07:30,520 --> 00:07:32,760 Speaker 1: in ten minutes. In the kitchen. You can get frozen meals, 164 00:07:32,760 --> 00:07:35,040 Speaker 1: you can hire a chef if you've got the if 165 00:07:35,080 --> 00:07:36,960 Speaker 1: you've got the money, I mean, it'd be lovely Susie, 166 00:07:36,960 --> 00:07:39,120 Speaker 1: wouldn't it if we had your own private chef. But 167 00:07:39,240 --> 00:07:41,680 Speaker 1: you just need to find a way to control what 168 00:07:41,800 --> 00:07:43,880 Speaker 1: goes into your food, because if all you're eating is 169 00:07:43,960 --> 00:07:46,360 Speaker 1: uber eats or eating at cafes and restaurants, you were 170 00:07:46,360 --> 00:07:48,440 Speaker 1: going to find a way loss very very difficult. 171 00:07:48,520 --> 00:07:51,040 Speaker 2: It's really interesting with the ordering in. First, I agree 172 00:07:51,160 --> 00:07:55,040 Speaker 2: one hundred percent that meal calories of takeaway and fast 173 00:07:55,040 --> 00:07:58,239 Speaker 2: food and double that's something that you would prepare at home. 174 00:07:58,400 --> 00:08:01,200 Speaker 2: So six eight hundred now that's what we would suggest 175 00:08:01,200 --> 00:08:06,480 Speaker 2: for a small female to maintain weight on a regular 176 00:08:06,520 --> 00:08:09,320 Speaker 2: calorie control plan. So as soon as you're eating that 177 00:08:09,440 --> 00:08:11,680 Speaker 2: many fast food or ordering in meals, and I say 178 00:08:11,720 --> 00:08:13,600 Speaker 2: fast food because it is they're all deep fried and 179 00:08:13,640 --> 00:08:15,560 Speaker 2: have a lot more oil and calories and something we'd 180 00:08:15,560 --> 00:08:17,320 Speaker 2: prepare a home. As soon as you're ordering in more 181 00:08:17,360 --> 00:08:19,000 Speaker 2: than once a week at most, you're going to really 182 00:08:19,040 --> 00:08:21,640 Speaker 2: struggle to keep weight off, let alone lose weight. 183 00:08:22,320 --> 00:08:22,520 Speaker 1: One. 184 00:08:22,560 --> 00:08:25,320 Speaker 2: It's hugely expensive, and I think there's a getter perception 185 00:08:25,480 --> 00:08:28,200 Speaker 2: that cooking and eating at home has to be challenging 186 00:08:28,200 --> 00:08:30,840 Speaker 2: and difficult. So you know we've spoken before. Lean You 187 00:08:30,840 --> 00:08:33,160 Speaker 2: can easily get some frozen fish or dumplings and cook 188 00:08:33,160 --> 00:08:35,400 Speaker 2: them in ten minutes with some green veggies, and it's 189 00:08:35,960 --> 00:08:39,319 Speaker 2: less than twenty dollars to cook for several people. It's 190 00:08:39,360 --> 00:08:41,200 Speaker 2: a lot healthier and a lot lower in calories. So 191 00:08:41,240 --> 00:08:43,720 Speaker 2: it's a little bit of a perception about that. But 192 00:08:43,760 --> 00:08:46,280 Speaker 2: I think sometimes there's a little bit of a resentment 193 00:08:46,320 --> 00:08:48,960 Speaker 2: that's even subconscious with people. So when we go to 194 00:08:49,000 --> 00:08:50,800 Speaker 2: lose weight, we're like, right, we okay, we have to 195 00:08:50,840 --> 00:08:53,560 Speaker 2: go really strict, and I'm sort of annoyed that I 196 00:08:53,600 --> 00:08:55,000 Speaker 2: have to do that. And as I said, it might 197 00:08:55,040 --> 00:08:59,840 Speaker 2: not even be conscious, So there's that in built narrative. 198 00:09:00,280 --> 00:09:02,840 Speaker 2: I'm then going to reward myself. So I've worked really, 199 00:09:02,920 --> 00:09:04,920 Speaker 2: really hard and I've lost all this weight, and now 200 00:09:04,960 --> 00:09:07,440 Speaker 2: I'm going to reward myself with that food. And I 201 00:09:07,559 --> 00:09:09,720 Speaker 2: like to challenge that a little bit with clients because 202 00:09:10,160 --> 00:09:13,400 Speaker 2: I would say, to them, is that really a reward 203 00:09:13,760 --> 00:09:20,240 Speaker 2: to buy yourself high fat, processed, poor quality takeaway? Now? Sure, 204 00:09:20,320 --> 00:09:22,679 Speaker 2: if it's a reward to give yourself a beautiful dessert, 205 00:09:23,160 --> 00:09:24,760 Speaker 2: or you love hot chips and once a week you 206 00:09:24,800 --> 00:09:26,920 Speaker 2: have them, no problem. I think there's issues with food 207 00:09:26,960 --> 00:09:29,200 Speaker 2: reward in general, but I think if it's isolated, sure, 208 00:09:29,720 --> 00:09:33,080 Speaker 2: but when the reward is a fast food meal, I'm like, really, 209 00:09:33,120 --> 00:09:35,360 Speaker 2: can we challenge that? Because I would argue it's often 210 00:09:35,400 --> 00:09:38,640 Speaker 2: not that great because you spend a huge amount of money. 211 00:09:38,640 --> 00:09:40,600 Speaker 2: You know, even if you order a single pizza or 212 00:09:41,040 --> 00:09:43,440 Speaker 2: some dumplings, by the time you own on delivery, it's 213 00:09:43,480 --> 00:09:46,800 Speaker 2: at least thirty dollars, so it's not cheap. It's often 214 00:09:46,840 --> 00:09:49,600 Speaker 2: cold by the time the delivery driver finds you. It's 215 00:09:49,640 --> 00:09:51,719 Speaker 2: not even nice when it gets to you. And I've 216 00:09:51,720 --> 00:09:53,280 Speaker 2: started to do that at home more, and I said 217 00:09:53,280 --> 00:09:56,160 Speaker 2: to my husband, I really enjoy dumplings, but I'm so 218 00:09:56,280 --> 00:09:58,480 Speaker 2: disappointed lately with how much I'm spending on them, and 219 00:09:58,480 --> 00:10:00,600 Speaker 2: by the time they get to us, they're cold, soggy. 220 00:10:00,960 --> 00:10:03,280 Speaker 2: I'd rather make them at home. So I think that 221 00:10:03,480 --> 00:10:07,360 Speaker 2: idea of rewarding ourselves with poor quality fast and takeaway 222 00:10:07,360 --> 00:10:10,600 Speaker 2: foods should be challenged because to me, if you reward 223 00:10:10,600 --> 00:10:14,400 Speaker 2: yourself with a gourmet pasta from an expensive restaurant, no problem. 224 00:10:14,679 --> 00:10:17,160 Speaker 2: But come on, let's not kid ourselves that the food 225 00:10:17,200 --> 00:10:20,040 Speaker 2: we order in is in any way enjoyable or a reward. 226 00:10:20,440 --> 00:10:23,800 Speaker 2: In most cases, it's poor quality, it's cold, it's overpriced, 227 00:10:24,240 --> 00:10:27,040 Speaker 2: and it is not that enjoyable. So let's just challenge 228 00:10:27,040 --> 00:10:28,960 Speaker 2: that a little bit. But I think you know, once 229 00:10:29,000 --> 00:10:31,040 Speaker 2: you've lost weight, it's not about a reward. It's about 230 00:10:31,080 --> 00:10:34,040 Speaker 2: accepting that this is a balanced lifestyle that I am 231 00:10:34,480 --> 00:10:37,120 Speaker 2: going to follow to be able to control my weight. 232 00:10:37,520 --> 00:10:39,640 Speaker 2: And then I may give myself one or two meals 233 00:10:39,679 --> 00:10:42,679 Speaker 2: off at times that it's enjoyable and not giving myself 234 00:10:42,720 --> 00:10:45,520 Speaker 2: permission to be lazy. And we've spoken about it, but before, 235 00:10:45,559 --> 00:10:47,960 Speaker 2: at what point is it actually laziness? And in some cases, 236 00:10:47,960 --> 00:10:49,800 Speaker 2: I think we need to call it that. If you 237 00:10:49,840 --> 00:10:52,559 Speaker 2: can't be bothered or getting some dumplings from a supermarket 238 00:10:52,559 --> 00:10:55,280 Speaker 2: and cooking them up, and you're giving yourself instead permission 239 00:10:55,280 --> 00:10:57,440 Speaker 2: to order in, you're probably being a bit lazy. Yeah, 240 00:10:57,520 --> 00:10:58,960 Speaker 2: I totally green, and I do that all the time 241 00:10:59,000 --> 00:11:00,960 Speaker 2: with my clients. And I tell you and then I say. 242 00:11:01,040 --> 00:11:03,960 Speaker 1: I know that your brain feels like you want that, 243 00:11:04,200 --> 00:11:06,160 Speaker 1: but you've told me time and time again how you 244 00:11:06,200 --> 00:11:08,160 Speaker 1: don't feel great after that. And I think it's just 245 00:11:08,200 --> 00:11:11,360 Speaker 1: that it's that pre programming it in our brain, isn't it, 246 00:11:11,400 --> 00:11:13,600 Speaker 1: Like we tell ourselves we can't have it, so it appeals, 247 00:11:13,720 --> 00:11:16,240 Speaker 1: you know, it seems a hundred times more appealing. Then 248 00:11:16,240 --> 00:11:18,520 Speaker 1: we eat it and we're like, oh, I feel bloated, 249 00:11:18,559 --> 00:11:21,360 Speaker 1: I feel sluggish. It didn't even taste that good. And 250 00:11:21,400 --> 00:11:23,080 Speaker 1: I used to that often when I had sort of 251 00:11:23,080 --> 00:11:25,559 Speaker 1: my own struggles and my own, you know, poor relationship 252 00:11:25,559 --> 00:11:28,320 Speaker 1: with food many years ago, and I'd promise myself I'll 253 00:11:28,320 --> 00:11:30,480 Speaker 1: never do it again, and then I'd build it up 254 00:11:30,520 --> 00:11:32,160 Speaker 1: and talk it up in my head, like, oh, I 255 00:11:32,200 --> 00:11:34,120 Speaker 1: can't wait to have a cheat down Sunday. I can't 256 00:11:34,160 --> 00:11:36,959 Speaker 1: wait to have this like dirty greasy burger or whatever 257 00:11:36,960 --> 00:11:38,880 Speaker 1: it might be. And then I'd eat it, and I'd 258 00:11:38,880 --> 00:11:41,200 Speaker 1: always feel so rotten afterwards, and I say to my 259 00:11:41,360 --> 00:11:43,280 Speaker 1: I said to David, why do I keep doing this? 260 00:11:43,400 --> 00:11:44,920 Speaker 1: And he's just like and I said to him, you 261 00:11:45,000 --> 00:11:47,040 Speaker 1: need to remind me of how that doesn't actually make 262 00:11:47,080 --> 00:11:48,920 Speaker 1: me feel great afterwards. And that was one of the 263 00:11:48,960 --> 00:11:51,439 Speaker 1: most helpful things I found, was when I had complained 264 00:11:51,480 --> 00:11:53,600 Speaker 1: to him, he'd say it next time. He's like, you 265 00:11:53,679 --> 00:11:55,640 Speaker 1: don't want to order that. You think you want it, 266 00:11:55,679 --> 00:11:57,800 Speaker 1: but it doesn't make you feel good. And hand on 267 00:11:57,880 --> 00:11:59,760 Speaker 1: my heart, sousie, I don't reckon. I've had a Maca's 268 00:11:59,760 --> 00:12:03,360 Speaker 1: bird burger. And probably at least five or six years, 269 00:12:03,400 --> 00:12:05,280 Speaker 1: if not ten years, because they just don't make me 270 00:12:05,320 --> 00:12:07,199 Speaker 1: feel good. I love a burger, but I would a 271 00:12:07,280 --> 00:12:10,120 Speaker 1: hundred times over rather make that at home myself, or 272 00:12:10,200 --> 00:12:12,640 Speaker 1: have something like grilled, where just the quality of it 273 00:12:12,679 --> 00:12:15,640 Speaker 1: is so much better than something that like a fourteen 274 00:12:15,720 --> 00:12:18,559 Speaker 1: or fifteen year old kid might make for me at McDonald's. 275 00:12:18,600 --> 00:12:21,280 Speaker 1: So I think the quality of the food matters so much, 276 00:12:21,320 --> 00:12:22,320 Speaker 1: doesn't it So true? 277 00:12:22,320 --> 00:12:26,080 Speaker 2: Because I love a junior burger for McDonald's, but in 278 00:12:26,280 --> 00:12:28,280 Speaker 2: you know, recently, if I've had one with the kids, 279 00:12:28,440 --> 00:12:32,320 Speaker 2: I've been so disappointed because it's cold, it's soggy. I 280 00:12:32,360 --> 00:12:34,679 Speaker 2: just think every time I have it lately, it's disappointing. 281 00:12:34,679 --> 00:12:36,559 Speaker 2: I have it off, just stop for that exact reason. 282 00:12:36,960 --> 00:12:39,480 Speaker 2: And another person said to me in Sydney, I don't 283 00:12:39,480 --> 00:12:41,400 Speaker 2: know if you've got this in Brisbane Betty's Burgers. 284 00:12:41,520 --> 00:12:41,960 Speaker 1: Yeah we do. 285 00:12:42,120 --> 00:12:45,160 Speaker 2: Yeah, they're pretty delicious. And it wasn't until a young 286 00:12:45,400 --> 00:12:48,400 Speaker 2: client of mine told me they worked there, and they said, Oh, 287 00:12:48,440 --> 00:12:50,440 Speaker 2: the reason they taste so good is they fry them 288 00:12:50,480 --> 00:12:53,000 Speaker 2: in ghee. I knew that, and when I found that out, 289 00:12:53,120 --> 00:12:56,160 Speaker 2: so gee is a heavily saturated fat that's common in 290 00:12:56,160 --> 00:12:59,120 Speaker 2: Indian culture. When I found that out, I cannot bring 291 00:12:59,120 --> 00:13:01,200 Speaker 2: myself to have it anymore. I was like, oh my god, 292 00:13:01,280 --> 00:13:04,400 Speaker 2: are you joking? That's literally loud like one. That's why 293 00:13:04,400 --> 00:13:07,240 Speaker 2: it has that rich smell like McDonald's used to have 294 00:13:07,240 --> 00:13:10,720 Speaker 2: of tallow, which is basically animal fat. But I just 295 00:13:10,840 --> 00:13:12,960 Speaker 2: was like, ever since then, I've just been turned off. 296 00:13:13,000 --> 00:13:16,000 Speaker 2: So if you could actually see what goes into some 297 00:13:16,040 --> 00:13:18,640 Speaker 2: of those fast food meals, how long they sit on 298 00:13:18,679 --> 00:13:21,720 Speaker 2: the counters, how long they're going soggy in the delivery 299 00:13:21,800 --> 00:13:24,640 Speaker 2: driver trucks. So let's not kid ourselves that this is 300 00:13:24,679 --> 00:13:28,880 Speaker 2: good quality, tasty food. You're rewarding based on a cognitive 301 00:13:29,240 --> 00:13:33,920 Speaker 2: programming actually, rather than physiologically how you feel with that food. 302 00:13:33,960 --> 00:13:35,600 Speaker 2: So it might be time to challenge your a bit 303 00:13:35,600 --> 00:13:38,400 Speaker 2: of addiction to uber eats. And that's why I like 304 00:13:38,440 --> 00:13:41,199 Speaker 2: most of my sol furs aren't actually meals, actually snacks, 305 00:13:41,280 --> 00:13:43,160 Speaker 2: like I would love some red fog Deelli chips or 306 00:13:43,200 --> 00:13:45,560 Speaker 2: some you know, Triple Bree or some Ashbree with some 307 00:13:45,600 --> 00:13:47,680 Speaker 2: really good quality crackers, or just on a really nice 308 00:13:47,679 --> 00:13:50,040 Speaker 2: class of French rose with my meal, that to me 309 00:13:50,120 --> 00:13:52,880 Speaker 2: makes me feel great after eating it. Versus like a 310 00:13:52,880 --> 00:13:55,400 Speaker 2: dirty burger or going out for some like greasy pizza 311 00:13:55,520 --> 00:13:57,880 Speaker 2: or something. Even though my brain thinks that's what I want, 312 00:13:58,040 --> 00:14:00,360 Speaker 2: it doesn't make me feel great afterwards. No, there maybe 313 00:14:00,360 --> 00:14:02,599 Speaker 2: some examples where you do have local places that do 314 00:14:02,720 --> 00:14:05,520 Speaker 2: do some great food, but I think when it's getting 315 00:14:05,520 --> 00:14:08,080 Speaker 2: to your ordering in three four times a week, I 316 00:14:08,080 --> 00:14:10,480 Speaker 2: would call that there's much better options and you've got 317 00:14:10,480 --> 00:14:12,200 Speaker 2: to put a stop to that because it won't be 318 00:14:12,200 --> 00:14:14,800 Speaker 2: helping your weight. But getting back to the actual topic 319 00:14:14,840 --> 00:14:17,400 Speaker 2: that we were talking about, which is preventing weight gain rebound, 320 00:14:17,720 --> 00:14:19,960 Speaker 2: I think for me, the final take home message is 321 00:14:20,520 --> 00:14:22,480 Speaker 2: as soon as you think you're on something or offered 322 00:14:22,520 --> 00:14:25,400 Speaker 2: it's a warding sign. You're basically wanting to create a 323 00:14:25,440 --> 00:14:28,160 Speaker 2: platform and a foundation of healthy eating that is sustainable 324 00:14:28,200 --> 00:14:30,040 Speaker 2: most of the time. And the other thing is we 325 00:14:30,040 --> 00:14:32,600 Speaker 2: haven't even touched on today with the JACKIEO story. Was 326 00:14:32,640 --> 00:14:34,840 Speaker 2: I think she's also said that she's not a big exerciser, 327 00:14:35,080 --> 00:14:37,440 Speaker 2: and straight away you are always going to be fighting 328 00:14:37,440 --> 00:14:40,640 Speaker 2: a losing battle with weight control if you're trying to 329 00:14:40,720 --> 00:14:44,760 Speaker 2: constantly adjust calories to keep from preventing weight gain, because 330 00:14:44,800 --> 00:14:47,320 Speaker 2: without regular exercise, you will be in a weight gain 331 00:14:47,360 --> 00:14:50,640 Speaker 2: cycle no matter who you are. So factoring in basic 332 00:14:50,680 --> 00:14:53,680 Speaker 2: amounts of walking and cardioactivity each week, whether it's getting 333 00:14:53,720 --> 00:14:55,880 Speaker 2: your steps up and then a couple of higher intensity 334 00:14:55,920 --> 00:14:59,120 Speaker 2: sessions is the minimum we all need to do to 335 00:14:59,120 --> 00:15:01,880 Speaker 2: prevent weight gain over time. So without that, you're going 336 00:15:01,920 --> 00:15:03,600 Speaker 2: to be always fighting and up your battle. 337 00:15:03,680 --> 00:15:05,160 Speaker 1: And I think you also have to do what you love, 338 00:15:05,200 --> 00:15:07,360 Speaker 1: because if you don't like exercise, I mean, you have 339 00:15:07,400 --> 00:15:09,080 Speaker 1: to find a type of exercise that you do like. 340 00:15:09,120 --> 00:15:12,479 Speaker 1: And if you're that rare person that doesn't like any exercise, 341 00:15:12,680 --> 00:15:14,320 Speaker 1: do it with somebody that you like. You know, go 342 00:15:14,360 --> 00:15:16,440 Speaker 1: and meet a friend, get a trainer that you actually 343 00:15:16,440 --> 00:15:19,280 Speaker 1: really enjoy hanging out with, so that that motivation and 344 00:15:19,360 --> 00:15:22,480 Speaker 1: incentive is there and that accountability as well, and same 345 00:15:22,520 --> 00:15:24,280 Speaker 1: with your daughta. You want to create more of that 346 00:15:24,320 --> 00:15:27,600 Speaker 1: lifestyle plan something that you enjoy doing, foods that you 347 00:15:27,720 --> 00:15:30,680 Speaker 1: enjoy eating. If you're punishing yourself by doing things that 348 00:15:30,720 --> 00:15:33,640 Speaker 1: you don't like, you don't really enjoy, it's likely really 349 00:15:33,640 --> 00:15:35,800 Speaker 1: not going to last long term. So we say it 350 00:15:35,800 --> 00:15:38,200 Speaker 1: a hundred times, we'll say it again. It's about creating 351 00:15:38,240 --> 00:15:40,960 Speaker 1: the lifestyle that's going to lead you to long term 352 00:15:41,040 --> 00:15:43,440 Speaker 1: change and success and allow you to actually keep that 353 00:15:43,480 --> 00:15:46,680 Speaker 1: weight off long term, not about the strict, hard fast 354 00:15:46,720 --> 00:15:50,120 Speaker 1: calorie restrictions or deprivation that get the weight off quickly 355 00:15:50,280 --> 00:15:52,800 Speaker 1: but actually doesn't allow it to stay off long term. 356 00:15:52,880 --> 00:15:55,080 Speaker 2: True, And I would just also say though about that 357 00:15:55,160 --> 00:15:56,880 Speaker 2: if you don't, you've got to find something you like. 358 00:15:57,400 --> 00:15:58,720 Speaker 2: It also has to be a little bit of an 359 00:15:58,720 --> 00:16:01,080 Speaker 2: acceptance around it, a bit like the vegetable message that 360 00:16:01,080 --> 00:16:04,320 Speaker 2: we've spoken about before. You know what, bad luck if 361 00:16:04,320 --> 00:16:06,360 Speaker 2: you don't like it. You know, I would much rather 362 00:16:06,440 --> 00:16:08,680 Speaker 2: be watching you know, TV and eating chips as well. 363 00:16:08,680 --> 00:16:11,520 Speaker 2: We all would. But the body needs a certain amount 364 00:16:11,560 --> 00:16:14,040 Speaker 2: of care and part of that is moving it. So 365 00:16:14,240 --> 00:16:16,040 Speaker 2: it's a bit you know, if you're a grown adult 366 00:16:16,040 --> 00:16:18,160 Speaker 2: wining you don't like to exercise, I think it's time 367 00:16:18,200 --> 00:16:20,760 Speaker 2: to just suck it up and accept that if you've 368 00:16:20,760 --> 00:16:22,560 Speaker 2: got this human body and expect to look after it, 369 00:16:22,600 --> 00:16:24,520 Speaker 2: you need to move it. And that's just the way 370 00:16:24,560 --> 00:16:26,480 Speaker 2: it works, particularly if you want to keep your weight 371 00:16:26,560 --> 00:16:29,160 Speaker 2: under control. So you know, enough of that. I don't 372 00:16:29,240 --> 00:16:30,920 Speaker 2: like it. There's plenty of stuff in life we all 373 00:16:30,960 --> 00:16:33,800 Speaker 2: don't like, but moving your body a minimum of steps 374 00:16:33,840 --> 00:16:35,920 Speaker 2: each day is just the bare minimum you have to 375 00:16:36,000 --> 00:16:39,120 Speaker 2: do for health, disease prevention and weight control. So enough 376 00:16:39,160 --> 00:16:41,120 Speaker 2: of you know, I don't like it, Come on, grow up. 377 00:16:41,080 --> 00:16:42,800 Speaker 1: Couldn't agreement. I don't let my tax suits you, but 378 00:16:42,840 --> 00:16:45,400 Speaker 1: you know what my accountants on me every three months. 379 00:16:45,640 --> 00:16:47,720 Speaker 2: I have to do exactly you know, So I think 380 00:16:47,800 --> 00:16:49,880 Speaker 2: you know it's about you know, working out what you 381 00:16:49,920 --> 00:16:52,120 Speaker 2: can factor in and a level of acceptance, which is 382 00:16:52,120 --> 00:16:54,760 Speaker 2: actually something we're talking about in our tours at the moment, 383 00:16:55,120 --> 00:16:57,160 Speaker 2: getting to a level of acceptance with your health and 384 00:16:57,160 --> 00:17:00,040 Speaker 2: well being rather than constantly fighting it. So it's a 385 00:17:00,280 --> 00:17:02,120 Speaker 2: and just something that pops up again and again, which 386 00:17:02,120 --> 00:17:04,040 Speaker 2: I'm sure Jackie Go is kicking yourself at the moment 387 00:17:05,320 --> 00:17:07,879 Speaker 2: because I'm sure it's harder this time around. And I 388 00:17:07,920 --> 00:17:09,760 Speaker 2: bet she wishes that she'd started to do a bit 389 00:17:09,800 --> 00:17:12,359 Speaker 2: more then and was in this position again. We wish her, 390 00:17:12,440 --> 00:17:14,639 Speaker 2: of course, the very best of luck. She's a beautiful person, 391 00:17:14,680 --> 00:17:19,240 Speaker 2: a very talented radio broadcaster, and hopefully WW take good 392 00:17:19,240 --> 00:17:22,080 Speaker 2: care of this time, all right, Leanne, Today, our case 393 00:17:22,119 --> 00:17:25,080 Speaker 2: study is one that comes up quite regularly with clients 394 00:17:26,280 --> 00:17:29,600 Speaker 2: and specifically has been on my mind lately. Looking at 395 00:17:29,600 --> 00:17:31,320 Speaker 2: some food diaries of my own clients, and I thought 396 00:17:31,320 --> 00:17:34,199 Speaker 2: it was worthy of a discussion about the role of 397 00:17:34,320 --> 00:17:39,840 Speaker 2: diet soft drink. Now, diet soft drink is generally artificially sweetened, 398 00:17:39,960 --> 00:17:42,320 Speaker 2: or there's some more natural varieties now, but I'm talking 399 00:17:42,600 --> 00:17:47,159 Speaker 2: like coke, coke zero Pepsi max or even to a 400 00:17:47,160 --> 00:17:50,240 Speaker 2: certain extent, things like your komb Butcher's and things which 401 00:17:50,680 --> 00:17:53,919 Speaker 2: may be naturally sweetened. But there's sweet drinks going in 402 00:17:54,000 --> 00:17:57,439 Speaker 2: through the day now. It doesn't have calories in it, 403 00:17:57,680 --> 00:18:00,080 Speaker 2: so straight away we're taught no problem. You know, you 404 00:18:00,080 --> 00:18:02,560 Speaker 2: can add them in. There's no concern with that. But 405 00:18:02,680 --> 00:18:04,119 Speaker 2: I just wanted to make a point today. I've had 406 00:18:04,119 --> 00:18:06,200 Speaker 2: a couple of examples of clients who when I look 407 00:18:06,240 --> 00:18:08,600 Speaker 2: at their diaries, every time they're eating, they're drinking a 408 00:18:08,680 --> 00:18:12,080 Speaker 2: sweet liquid with it. So, for example, they may have 409 00:18:12,320 --> 00:18:15,239 Speaker 2: a milk based drink in the morning. Now it's not 410 00:18:15,400 --> 00:18:19,760 Speaker 2: sweetened as in adding sugar necessarily, but it is a 411 00:18:19,800 --> 00:18:22,840 Speaker 2: sweet beverage going in. They then, for example, might have 412 00:18:22,840 --> 00:18:26,359 Speaker 2: a kom butcher. They then might have a flavored mineral water. 413 00:18:26,920 --> 00:18:29,560 Speaker 2: They then may have a diet soft drink with their meal. 414 00:18:30,000 --> 00:18:32,240 Speaker 2: And some feedback I'd given to a couple of my 415 00:18:32,280 --> 00:18:34,880 Speaker 2: clients who I had noticed were eating quite a lot 416 00:18:34,880 --> 00:18:37,400 Speaker 2: of food, Like when I would look at the volumes 417 00:18:37,400 --> 00:18:40,080 Speaker 2: that were going in, I was thinking, wow, that are 418 00:18:40,119 --> 00:18:43,040 Speaker 2: you really hungry for that much? You know, given the 419 00:18:43,119 --> 00:18:45,840 Speaker 2: level of activity in the age of the client, And 420 00:18:46,280 --> 00:18:48,720 Speaker 2: what I sort of proposed to them was I wanted 421 00:18:48,760 --> 00:18:50,800 Speaker 2: them to cut back a little bit on the sweet 422 00:18:50,800 --> 00:18:54,439 Speaker 2: liquid because what we do know is the more sweet 423 00:18:54,440 --> 00:18:57,320 Speaker 2: food that we have, the more we want. And specifically 424 00:18:57,320 --> 00:19:00,000 Speaker 2: when it comes to diet soft drinks and traditional ones 425 00:19:00,080 --> 00:19:02,840 Speaker 2: which do tend to be artificially sweet and still is 426 00:19:02,840 --> 00:19:05,600 Speaker 2: that there's some evidence to show that they prime the 427 00:19:05,680 --> 00:19:08,240 Speaker 2: brain to look for more and more sweet food. And anecdotally, 428 00:19:08,640 --> 00:19:11,120 Speaker 2: I try and keep my clients off sweet food through 429 00:19:11,160 --> 00:19:13,520 Speaker 2: the day because I find once you start, it's more 430 00:19:13,560 --> 00:19:15,199 Speaker 2: and more difficult to stop. So I've been trying to 431 00:19:15,240 --> 00:19:17,800 Speaker 2: encourage those clients to get off the sweet drinks through 432 00:19:17,840 --> 00:19:20,520 Speaker 2: the day because I, in theory think perhaps it's priming 433 00:19:20,560 --> 00:19:23,160 Speaker 2: them to eat more. So I just wanted to mention 434 00:19:23,240 --> 00:19:25,119 Speaker 2: it because I know we do have a lot of 435 00:19:25,160 --> 00:19:28,159 Speaker 2: listeners who are partial to a cheeky cooke zero or 436 00:19:28,200 --> 00:19:30,879 Speaker 2: the like through the day to get them through. And 437 00:19:30,960 --> 00:19:34,919 Speaker 2: I think my message is if you are very dependent 438 00:19:34,960 --> 00:19:37,440 Speaker 2: on that and are seeking it, I'm a little bit 439 00:19:37,480 --> 00:19:40,040 Speaker 2: concerned about what it's doing to your brain chemistry in 440 00:19:40,119 --> 00:19:42,119 Speaker 2: terms of priming it to look off for sweet drinks, 441 00:19:42,440 --> 00:19:44,760 Speaker 2: and I would try and cut back, so there's nothing 442 00:19:44,800 --> 00:19:48,360 Speaker 2: wrong with anything occasionally, and myself, you know, I won't lie. Occasionally, 443 00:19:48,359 --> 00:19:50,160 Speaker 2: I do have a diet coke, particularly if I'm feeling 444 00:19:50,200 --> 00:19:52,520 Speaker 2: a bit tired in the afternoon, but I don't need it. 445 00:19:52,680 --> 00:19:54,879 Speaker 2: I'm not having it every day. It's usually when I'm 446 00:19:54,920 --> 00:19:56,159 Speaker 2: sort of a bit tired or I have had a 447 00:19:56,160 --> 00:19:57,960 Speaker 2: really busy day and I just need a bit of 448 00:19:58,040 --> 00:19:59,280 Speaker 2: energy to get me through and I don't want to 449 00:19:59,320 --> 00:20:02,840 Speaker 2: have another coffee. But I think if it's something that 450 00:20:02,880 --> 00:20:05,800 Speaker 2: you rely on heavily every single day and you're looking 451 00:20:05,800 --> 00:20:08,200 Speaker 2: for it, I want you to weigh down a little 452 00:20:08,200 --> 00:20:11,399 Speaker 2: bit and perhaps go to more sparkling water beverages that 453 00:20:11,520 --> 00:20:14,200 Speaker 2: aren't sweet, just to see if that helps a little 454 00:20:14,200 --> 00:20:15,280 Speaker 2: bit with appetite control. 455 00:20:15,600 --> 00:20:18,080 Speaker 1: And I think it's a really interesting point because you know, 456 00:20:18,200 --> 00:20:20,280 Speaker 1: we all know that diet soft drinks don't have any 457 00:20:20,280 --> 00:20:21,800 Speaker 1: calories in them all, most of them, don't, you know, 458 00:20:21,880 --> 00:20:25,119 Speaker 1: depending on the type of artificial sweetener, and there was 459 00:20:25,119 --> 00:20:26,720 Speaker 1: a little bit of a school of thought that you know, 460 00:20:26,760 --> 00:20:28,880 Speaker 1: it did sort of could be a little bit disruptive 461 00:20:28,920 --> 00:20:31,160 Speaker 1: to your gut health or you know, there's those messages 462 00:20:31,160 --> 00:20:33,720 Speaker 1: where artificial sweetness cause cancer, and you know, they have 463 00:20:33,800 --> 00:20:36,760 Speaker 1: been largely disproved and like it's been proven quite safe 464 00:20:36,760 --> 00:20:38,159 Speaker 1: to have those sorts of things, so a lot of 465 00:20:38,200 --> 00:20:40,560 Speaker 1: people will include them. But like you said, the more 466 00:20:40,560 --> 00:20:42,560 Speaker 1: you have, the more you want. And I've certainly had 467 00:20:42,560 --> 00:20:45,240 Speaker 1: clients who will have some sort of Dianet soft drink 468 00:20:45,280 --> 00:20:47,880 Speaker 1: with lunch and with dinner every day, and you're right, 469 00:20:47,920 --> 00:20:51,040 Speaker 1: there's no calories to that. But then they're the types 470 00:20:51,080 --> 00:20:53,800 Speaker 1: of clients who have the three pm energy slum and 471 00:20:53,920 --> 00:20:56,600 Speaker 1: need the sugar that the type of clients who need 472 00:20:56,600 --> 00:20:59,400 Speaker 1: the sugar after dinner like their program. They're almost addicted 473 00:20:59,440 --> 00:21:01,040 Speaker 1: to it. And when you say, I think we need 474 00:21:01,040 --> 00:21:02,840 Speaker 1: to be cutting down on this, they have a really 475 00:21:02,880 --> 00:21:06,119 Speaker 1: really hard time cutting that down. So I'm absolutely like you, 476 00:21:06,200 --> 00:21:08,560 Speaker 1: I'm of the belief where it is okay, if we're 477 00:21:08,560 --> 00:21:10,720 Speaker 1: having more of a hungry or a period type week 478 00:21:10,720 --> 00:21:13,240 Speaker 1: where the hunger is really ramped up, then sure we 479 00:21:13,240 --> 00:21:14,800 Speaker 1: can have a couple of these things to get us 480 00:21:14,800 --> 00:21:17,120 Speaker 1: through if we're aiming for a deficit and that sort 481 00:21:17,160 --> 00:21:19,879 Speaker 1: of thing. All Like myself when I was pregnant, I 482 00:21:19,880 --> 00:21:21,679 Speaker 1: wasn't drinking. If I was going out to meet my 483 00:21:21,680 --> 00:21:23,600 Speaker 1: girlfriends and they're all having a glass of wine, I 484 00:21:23,600 --> 00:21:25,680 Speaker 1: would have like a diet coke or something like that 485 00:21:26,200 --> 00:21:27,639 Speaker 1: to get me through, or a little bit of like 486 00:21:27,680 --> 00:21:29,760 Speaker 1: a soda and lime. So I think that they're fine 487 00:21:29,760 --> 00:21:32,960 Speaker 1: to use occasionally, but I do think the occasionally leads 488 00:21:33,000 --> 00:21:36,480 Speaker 1: to regularly leads to daily, leads to multiple times a 489 00:21:36,560 --> 00:21:39,040 Speaker 1: day for a lot of people, and we certainly had. 490 00:21:39,160 --> 00:21:41,280 Speaker 1: I used to run the bariotric clinics at the hospital 491 00:21:41,280 --> 00:21:43,960 Speaker 1: they used to work at Susie, and it was amazing 492 00:21:44,000 --> 00:21:46,119 Speaker 1: the amount of clients who were, for lack of a 493 00:21:46,119 --> 00:21:50,200 Speaker 1: better word, morbidly obese, you know, considering bariotric surgery, who 494 00:21:50,240 --> 00:21:53,120 Speaker 1: would have one to two to three liters of diet 495 00:21:53,200 --> 00:21:55,720 Speaker 1: soft drink a day and get trying to get them 496 00:21:55,760 --> 00:21:57,560 Speaker 1: to cut back on it. It was almost like they 497 00:21:57,560 --> 00:22:00,359 Speaker 1: were just as addicted as if it was sugar and 498 00:22:00,359 --> 00:22:02,600 Speaker 1: they couldn't cut back on it, and if they did it, 499 00:22:02,960 --> 00:22:05,359 Speaker 1: that was being replaced with another form of sugar, like 500 00:22:05,400 --> 00:22:07,560 Speaker 1: some more chocolate bars or some more biscuits or something 501 00:22:07,640 --> 00:22:11,320 Speaker 1: like that. So there's absolutely a reason why dieticians don't 502 00:22:11,359 --> 00:22:13,960 Speaker 1: recommend those things in large amounts, and particularly just for 503 00:22:14,000 --> 00:22:16,200 Speaker 1: myself with a bit more of a sensitive tummy, too 504 00:22:16,240 --> 00:22:18,240 Speaker 1: much of the stuff, I just find it super super 505 00:22:18,280 --> 00:22:20,960 Speaker 1: bloating as well. I just find that, yeah, too much 506 00:22:21,000 --> 00:22:23,640 Speaker 1: of it doesn't make me feel great either. So I mean, 507 00:22:23,640 --> 00:22:25,320 Speaker 1: there's not a whole lot of research that we do 508 00:22:25,400 --> 00:22:29,399 Speaker 1: have around you know, artificial sweeten drinks and weight loss, 509 00:22:29,400 --> 00:22:30,760 Speaker 1: but we do know it's safe, we do know it 510 00:22:30,760 --> 00:22:32,359 Speaker 1: can be helpful for a lot of people. But I 511 00:22:32,400 --> 00:22:35,520 Speaker 1: think there's a fine line between a little bit occasionally 512 00:22:35,720 --> 00:22:38,800 Speaker 1: and just becoming you know, spiraling to too much in 513 00:22:38,920 --> 00:22:41,679 Speaker 1: needing that and then programming their brain into wanting and 514 00:22:41,760 --> 00:22:42,840 Speaker 1: seeking out more sugar. 515 00:22:42,960 --> 00:22:45,960 Speaker 2: Like you mentioned, absolutely, and you're right, I think it 516 00:22:46,080 --> 00:22:50,199 Speaker 2: becomes almost an addiction and I must have and you 517 00:22:50,200 --> 00:22:51,960 Speaker 2: know it's not giving you the fluid and the water 518 00:22:52,040 --> 00:22:54,000 Speaker 2: that we really need. And do it just a little 519 00:22:54,000 --> 00:22:55,960 Speaker 2: bit of experiment. If you know that you're heavily relying 520 00:22:56,040 --> 00:22:59,360 Speaker 2: on the diet soft drink, just start by cutting down 521 00:22:59,359 --> 00:23:01,840 Speaker 2: from a buddy to a can to the small cans 522 00:23:01,880 --> 00:23:05,000 Speaker 2: and then not finishing at all and just weaning down, 523 00:23:05,040 --> 00:23:07,439 Speaker 2: and you'll be surprised how freeing it is when you 524 00:23:07,480 --> 00:23:10,000 Speaker 2: don't have that sudden urge for something that hit all 525 00:23:10,040 --> 00:23:14,320 Speaker 2: the time. And I would argue that it will improve 526 00:23:14,359 --> 00:23:17,200 Speaker 2: appetite regulation, particularly through that second half of the day, 527 00:23:17,280 --> 00:23:19,800 Speaker 2: and certainly improves sleek quality if you're having it late 528 00:23:19,800 --> 00:23:20,560 Speaker 2: in the afternoon. 529 00:23:20,920 --> 00:23:22,800 Speaker 1: And also be mindful of the caffeine as well, if 530 00:23:22,840 --> 00:23:24,880 Speaker 1: you're having something like a coke sere or a diet coke. 531 00:23:25,080 --> 00:23:28,080 Speaker 1: Those collar based varieties do have caffeine in them, so 532 00:23:28,119 --> 00:23:30,600 Speaker 1: if you're having one, two three cans, you know, after 533 00:23:30,720 --> 00:23:32,680 Speaker 1: midday and you are a little bit more caffeine sensitive 534 00:23:32,680 --> 00:23:35,080 Speaker 1: when you sleep's pretty poor. It's definitely something that I 535 00:23:35,119 --> 00:23:37,320 Speaker 1: would be looking at as the overall caffeine amount in 536 00:23:37,359 --> 00:23:39,919 Speaker 1: your diet with sat with chocolate and with coffees and 537 00:23:39,960 --> 00:23:41,160 Speaker 1: teas that creep in as well. 538 00:23:41,160 --> 00:23:43,919 Speaker 2: I think it's about thirty to fifty milligrams, depending on 539 00:23:43,920 --> 00:23:47,080 Speaker 2: the serving size of the can you're getting from coke 540 00:23:47,680 --> 00:23:48,440 Speaker 2: diet coke. 541 00:23:48,400 --> 00:23:50,280 Speaker 1: So it's more than a cup of tea. Well, we're 542 00:23:50,359 --> 00:23:51,119 Speaker 1: right about a cup. 543 00:23:50,960 --> 00:23:53,680 Speaker 2: Of black tea, So it's not insignificant. One hundred percent, 544 00:23:54,440 --> 00:23:56,879 Speaker 2: all right, And then Susie for the final segment of 545 00:23:56,960 --> 00:23:59,080 Speaker 2: the show, a listener question today, and we have this 546 00:23:59,200 --> 00:24:01,720 Speaker 2: quite a lot. Actually, it is really about polates and 547 00:24:01,760 --> 00:24:05,200 Speaker 2: whether polaratees is enough in terms of strength training. So 548 00:24:05,520 --> 00:24:08,280 Speaker 2: we love polates. We think that it is absolutely something 549 00:24:08,320 --> 00:24:10,480 Speaker 2: that is great as a positive movement if you enjoy it. 550 00:24:10,480 --> 00:24:12,720 Speaker 1: I think it's wonderful. But when you look at the 551 00:24:12,800 --> 00:24:16,199 Speaker 1: question is it enough for strength training? So what we 552 00:24:16,359 --> 00:24:19,040 Speaker 1: really want this is irrespective of weight loss. This is 553 00:24:19,119 --> 00:24:22,639 Speaker 1: just for good health to improve and maintain our bone 554 00:24:22,680 --> 00:24:25,639 Speaker 1: mineral density long term. And correct me if I'm wrong, Susie. 555 00:24:25,640 --> 00:24:27,720 Speaker 1: I think the research is something like, once you hit 556 00:24:27,720 --> 00:24:30,720 Speaker 1: about forty years of age, your muscle mass starts to 557 00:24:30,720 --> 00:24:32,720 Speaker 1: sort of drop off by a couple of percent each year. 558 00:24:32,800 --> 00:24:36,080 Speaker 2: Is that right? At least at least significant reduction so 559 00:24:36,200 --> 00:24:39,919 Speaker 2: for time as a result of a relatively inactive lifestyle 560 00:24:40,160 --> 00:24:42,320 Speaker 2: and non weight bearing activity or one hundred percent. 561 00:24:42,480 --> 00:24:44,720 Speaker 1: Yeah, So we really want that weight bearing type of 562 00:24:44,760 --> 00:24:48,000 Speaker 1: activity that helps to support our bone mineral density and 563 00:24:48,080 --> 00:24:50,679 Speaker 1: keep our bones strong basically to help prevent things like 564 00:24:50,720 --> 00:24:55,560 Speaker 1: austeoporosis long term. So pilatees is enough until it's not enough. 565 00:24:55,720 --> 00:24:57,880 Speaker 1: So let me explain that if you're somebody that has 566 00:24:57,920 --> 00:25:00,800 Speaker 1: never really done much exercise, you don't have great weight 567 00:25:00,880 --> 00:25:04,120 Speaker 1: based training background, or you're getting back into exercise after 568 00:25:04,160 --> 00:25:06,439 Speaker 1: a few years, or you're recovering from a bit of 569 00:25:06,480 --> 00:25:09,440 Speaker 1: a I don't know, injury or something like that, polades 570 00:25:09,520 --> 00:25:11,560 Speaker 1: may be enough. And there are different types of progression 571 00:25:11,600 --> 00:25:13,959 Speaker 1: you can do reformer polades, that sort of thing. It 572 00:25:14,000 --> 00:25:17,199 Speaker 1: can be enough for sort of muscle building or strength 573 00:25:17,240 --> 00:25:19,320 Speaker 1: based in the beginning, but you're going to come to 574 00:25:19,359 --> 00:25:21,919 Speaker 1: a point where after you've been doing it for a while, 575 00:25:22,000 --> 00:25:25,080 Speaker 1: you can't really progress much more. Sure you might feel 576 00:25:25,080 --> 00:25:28,119 Speaker 1: like it quote unquote burns and it's doing something. A 577 00:25:28,119 --> 00:25:29,680 Speaker 1: lot of my clients they, well, it burns, it must 578 00:25:29,720 --> 00:25:31,840 Speaker 1: be doing something. But they've been doing polades for like 579 00:25:31,880 --> 00:25:34,960 Speaker 1: three and a half years. It's no longer putting your 580 00:25:35,040 --> 00:25:37,560 Speaker 1: muscles and your bones under that load, and you're no 581 00:25:37,640 --> 00:25:41,000 Speaker 1: longer doing enough to help prevent things like the austereoporosis 582 00:25:41,000 --> 00:25:43,439 Speaker 1: long term. So we need to lift heavy things and 583 00:25:43,480 --> 00:25:45,760 Speaker 1: we can't get away from that. But if you're a 584 00:25:45,840 --> 00:25:48,800 Speaker 1: postpartu Mum, you haven't exercise in a couple of years, 585 00:25:48,920 --> 00:25:51,639 Speaker 1: or you've just had you know, bariotric surgery and you're 586 00:25:51,640 --> 00:25:54,200 Speaker 1: getting into exercise really for the first time in your life. 587 00:25:54,280 --> 00:25:56,840 Speaker 1: Pallades might be a wonderful option, but if you've gone 588 00:25:56,880 --> 00:25:59,760 Speaker 1: from a heavy background in running and boxing and strength 589 00:26:00,440 --> 00:26:02,320 Speaker 1: to then going, hey, I'm going to take up polardes 590 00:26:02,359 --> 00:26:04,520 Speaker 1: for the next couple of years, it's not going to 591 00:26:04,560 --> 00:26:07,359 Speaker 1: be enough. We have to lift some heavy things. So generally, 592 00:26:07,400 --> 00:26:09,240 Speaker 1: what I say to my clients, and the majority of 593 00:26:09,240 --> 00:26:11,880 Speaker 1: my clients wus the are exercising and they've come from 594 00:26:11,960 --> 00:26:14,960 Speaker 1: very active backgrounds nutritions really where they struggle and they go, 595 00:26:15,080 --> 00:26:17,399 Speaker 1: I see all these super lean polares and instructures. I 596 00:26:17,480 --> 00:26:19,600 Speaker 1: want to look like that. Generally, I say, A, that's 597 00:26:19,600 --> 00:26:22,439 Speaker 1: good genetics, and B. Where we could do that is 598 00:26:22,520 --> 00:26:25,399 Speaker 1: incorporate polatees a couple of times a week, but we 599 00:26:25,560 --> 00:26:28,240 Speaker 1: still want to focus on getting some steps in, particularly 600 00:26:28,280 --> 00:26:30,119 Speaker 1: if they have a desk job. We want that general 601 00:26:30,240 --> 00:26:32,959 Speaker 1: movement from steps, and we want at a minimum of 602 00:26:33,000 --> 00:26:35,639 Speaker 1: two to three weight based or strength based sessions a 603 00:26:35,680 --> 00:26:38,120 Speaker 1: week so my clients can't get around it. If they 604 00:26:38,160 --> 00:26:40,560 Speaker 1: want that sort of black lean tone look. I say 605 00:26:40,560 --> 00:26:42,480 Speaker 1: to them, you have to do some strengths raining a 606 00:26:42,680 --> 00:26:45,520 Speaker 1: for good health and bone mineral density, but be as 607 00:26:45,560 --> 00:26:48,880 Speaker 1: well that our muscles are metabolically active tissues. They help 608 00:26:48,920 --> 00:26:51,720 Speaker 1: support our metabolism. They make fat loss easier. And I 609 00:26:51,760 --> 00:26:54,040 Speaker 1: would be honest in saying the majority of my clients 610 00:26:54,320 --> 00:26:57,040 Speaker 1: just doing polades does not cut it. But I'm absolutely 611 00:26:57,040 --> 00:26:59,800 Speaker 1: happy to incorporate polades a couple of times a week 612 00:27:00,040 --> 00:27:02,159 Speaker 1: plus the gym, or plus some home based, you know, 613 00:27:02,240 --> 00:27:04,680 Speaker 1: weight workouts at home and they'll be following some sort 614 00:27:04,720 --> 00:27:06,640 Speaker 1: of program off an app and they'll have some dumbbells 615 00:27:06,640 --> 00:27:08,960 Speaker 1: and a catabell or something like that that I feel 616 00:27:09,000 --> 00:27:11,080 Speaker 1: like is a really nice mix for the majority of 617 00:27:11,119 --> 00:27:13,879 Speaker 1: my clients. But I think the answer really depends on 618 00:27:14,160 --> 00:27:16,480 Speaker 1: where you're starting at and where your journey's at. There's 619 00:27:16,480 --> 00:27:18,199 Speaker 1: no right or wrong, I guess when we try to 620 00:27:18,240 --> 00:27:19,800 Speaker 1: answer this question, is there no? 621 00:27:19,880 --> 00:27:21,800 Speaker 2: And for me it's all about heart rate. You know, 622 00:27:21,920 --> 00:27:24,040 Speaker 2: if you go and do some Let's be honest, some 623 00:27:24,080 --> 00:27:26,560 Speaker 2: of the Polarateis classes are fairly intense, and if you 624 00:27:26,640 --> 00:27:29,600 Speaker 2: go there and you haven't done a lot of training 625 00:27:29,680 --> 00:27:33,160 Speaker 2: and you are probably stressing the muscles, you probably are 626 00:27:33,160 --> 00:27:36,040 Speaker 2: getting quite a heavy heart a high heart rate, but 627 00:27:36,440 --> 00:27:38,840 Speaker 2: over time it doesn't tend to progress to the same 628 00:27:38,920 --> 00:27:42,600 Speaker 2: level as high intensity cardio training all that resistance work 629 00:27:42,680 --> 00:27:46,200 Speaker 2: unless you're dealing with a very skilled instructor who is 630 00:27:46,680 --> 00:27:50,520 Speaker 2: constantly loading. So I agree with you. I think initially 631 00:27:50,640 --> 00:27:52,399 Speaker 2: the first three six months you probably going to get 632 00:27:52,400 --> 00:27:54,000 Speaker 2: a great result, and then your body will be used 633 00:27:54,040 --> 00:27:56,680 Speaker 2: to it and you probably won't be getting the workout effects. 634 00:27:56,720 --> 00:27:58,680 Speaker 2: So you know, I think once or twice a week 635 00:27:58,720 --> 00:28:01,880 Speaker 2: as part of your core team fantastic, But it really 636 00:28:01,920 --> 00:28:04,600 Speaker 2: can't take the place of first of all movement number 637 00:28:04,600 --> 00:28:08,240 Speaker 2: two some cardio activity, and then even three some resistance. 638 00:28:08,359 --> 00:28:11,000 Speaker 2: So you've got to sort of prioritize the different ones first. 639 00:28:12,040 --> 00:28:15,240 Speaker 2: And it's certainly more important to be active than doing nothing, 640 00:28:15,520 --> 00:28:18,040 Speaker 2: but certainly it can't replace the sort of need for 641 00:28:18,080 --> 00:28:20,600 Speaker 2: a little bit of heart rate work and at least 642 00:28:20,640 --> 00:28:22,960 Speaker 2: your steps each day either. So just make sure you 643 00:28:23,000 --> 00:28:24,679 Speaker 2: are getting that heart rate effect, and is there any 644 00:28:24,720 --> 00:28:27,400 Speaker 2: way you can change that part of that party's workout 645 00:28:27,440 --> 00:28:31,000 Speaker 2: to continue to challenge the muscle and get that resistance 646 00:28:31,040 --> 00:28:34,200 Speaker 2: effect or training effect as we would describe it. Which 647 00:28:34,240 --> 00:28:36,960 Speaker 2: is important for metabolic health and specifically for that loss. 648 00:28:37,119 --> 00:28:40,280 Speaker 1: And it's like everything change is good, particularly without exercise 649 00:28:40,320 --> 00:28:42,480 Speaker 1: and even with our nutrition. Our bodies are very smart. 650 00:28:42,480 --> 00:28:44,440 Speaker 1: They get used to doing the same thing. So if 651 00:28:44,480 --> 00:28:47,160 Speaker 1: you've been doing the exact same weight program of the gym, 652 00:28:47,440 --> 00:28:49,520 Speaker 1: yes you're training weights, then that's great. But if you've 653 00:28:49,560 --> 00:28:53,000 Speaker 1: been doing the same program for six, twelve, three months 654 00:28:53,120 --> 00:28:55,280 Speaker 1: or three years now, you need to change it up 655 00:28:55,320 --> 00:28:57,960 Speaker 1: because you're no longer getting any sort of program effect 656 00:28:58,080 --> 00:29:01,440 Speaker 1: or progressional improvements with that program. So if you've been 657 00:29:01,440 --> 00:29:03,440 Speaker 1: doing pilates and it's been over six months and you're 658 00:29:03,440 --> 00:29:05,160 Speaker 1: doing the same old sort of thing, you've got to 659 00:29:05,240 --> 00:29:06,640 Speaker 1: change it up, or you've got to get out. And 660 00:29:06,680 --> 00:29:08,120 Speaker 1: same deal with the gym. If you've been doing the 661 00:29:08,160 --> 00:29:10,360 Speaker 1: same program for six months now, you got to change 662 00:29:10,400 --> 00:29:11,520 Speaker 1: it up, or you've got to get out and you've 663 00:29:11,520 --> 00:29:13,640 Speaker 1: got to try something different. And same deal with your running. 664 00:29:13,760 --> 00:29:16,040 Speaker 1: If you're just running to cruise along at the same 665 00:29:16,080 --> 00:29:17,840 Speaker 1: old pace and you just clock on your five k 666 00:29:17,920 --> 00:29:20,200 Speaker 1: for the week, your tickibox and you're out again, you're 667 00:29:20,240 --> 00:29:22,840 Speaker 1: not progressing. You're not justly getting better or fit or faster, 668 00:29:22,960 --> 00:29:26,320 Speaker 1: stronger of a time. Therefore, your muscles and your metabolic 669 00:29:26,360 --> 00:29:29,080 Speaker 1: and cardiac health aren't actually getting the good benefits of 670 00:29:29,120 --> 00:29:30,680 Speaker 1: that as well. So I think it is important to 671 00:29:30,760 --> 00:29:33,920 Speaker 1: keep challenging yourself, keep changing things up, both from a 672 00:29:34,000 --> 00:29:36,240 Speaker 1: nutrition and an exercise perspective as well. 673 00:29:36,320 --> 00:29:38,680 Speaker 2: Yes, and that's a reminder to me that my set 674 00:29:38,760 --> 00:29:41,520 Speaker 2: run that I do every couple of times a week 675 00:29:41,600 --> 00:29:43,560 Speaker 2: is probably needing a bit of a change. That's upsetting 676 00:29:43,600 --> 00:29:45,920 Speaker 2: in itself. So it's a bit disappointing. Maybe I need 677 00:29:45,960 --> 00:29:49,120 Speaker 2: to go to polates. Maybe it's time a good little 678 00:29:49,360 --> 00:29:51,400 Speaker 2: reflection tool for us all this week, isn't it for 679 00:29:51,520 --> 00:29:53,680 Speaker 2: us all? We're all the same one hundred percent whatever? 680 00:29:53,760 --> 00:29:56,400 Speaker 1: Well, Susie again. That brings us to the end of 681 00:29:56,440 --> 00:29:59,320 Speaker 1: another episode, and this is episode one hundred, so can 682 00:29:59,360 --> 00:30:02,160 Speaker 1: we just pause for a second. And I can't believe 683 00:30:02,160 --> 00:30:04,360 Speaker 1: we've done one hundred episodes of the Nutrition Gage. And 684 00:30:04,440 --> 00:30:06,240 Speaker 1: I said to you, let's just do turn and whack 685 00:30:06,280 --> 00:30:08,080 Speaker 1: them out and see how we go. And here we are, 686 00:30:08,120 --> 00:30:11,920 Speaker 1: one hundred episodes later, the top nutrition podcast in Australia. 687 00:30:12,000 --> 00:30:13,320 Speaker 1: We are very proud, aren't we. 688 00:30:13,440 --> 00:30:15,720 Speaker 2: I think, yes, well done to us. We'll give ourselves 689 00:30:15,720 --> 00:30:17,440 Speaker 2: a little pad on the back because to be honest, 690 00:30:18,080 --> 00:30:20,480 Speaker 2: for the time we've spent, because it's over a year 691 00:30:20,680 --> 00:30:23,800 Speaker 2: to actually only be at one hundred and to be 692 00:30:23,920 --> 00:30:28,120 Speaker 2: well into a million downloads is really high in podcast world. 693 00:30:28,720 --> 00:30:30,880 Speaker 2: So I'm really proud of what we've done. I know 694 00:30:30,920 --> 00:30:33,800 Speaker 2: we continue to bring this up to date nutrition information 695 00:30:33,840 --> 00:30:36,120 Speaker 2: to more and more Australians, so please continue to keep 696 00:30:36,120 --> 00:30:39,280 Speaker 2: sharing it around. We're doing really well and we love 697 00:30:39,320 --> 00:30:41,480 Speaker 2: your support, so we're very proud of what we're achieved. 698 00:30:41,480 --> 00:30:43,600 Speaker 2: And yes, happy hundredths to us Lee and we'll have 699 00:30:43,600 --> 00:30:45,920 Speaker 2: a nice class of champagne this weekend when you're up 700 00:30:45,960 --> 00:30:48,680 Speaker 2: in Sydney to celebrate our Sydney event. 701 00:30:48,920 --> 00:30:51,280 Speaker 1: We will and once this goes live, this actually will 702 00:30:51,320 --> 00:30:53,320 Speaker 1: be the day after the Sydney event, and we'll be 703 00:30:53,360 --> 00:30:56,120 Speaker 1: gearing up for two weeks time for our Melbourne events 704 00:30:56,960 --> 00:30:59,000 Speaker 1: and we won't be hungover because we never have lost 705 00:30:59,000 --> 00:31:01,040 Speaker 1: some expensive FOD share pain and we've done for the night. 706 00:31:01,120 --> 00:31:04,800 Speaker 2: Susi. We would say Happy Father's Day to David because 707 00:31:04,840 --> 00:31:07,760 Speaker 2: he's also the third unlisted member of the Nutrition Couch 708 00:31:07,800 --> 00:31:09,800 Speaker 2: who does all of our editing and is the most 709 00:31:09,800 --> 00:31:11,600 Speaker 2: patient man, so happy first fun he. 710 00:31:11,600 --> 00:31:13,600 Speaker 1: Make sure that the episode's go up on the right 711 00:31:13,680 --> 00:31:15,479 Speaker 1: day as well, because Susan, you know, I just completely 712 00:31:15,480 --> 00:31:17,040 Speaker 1: forget that it has to go up on a Saturday 713 00:31:17,120 --> 00:31:19,320 Speaker 1: night and David does that for so shout out to David. 714 00:31:19,520 --> 00:31:20,920 Speaker 1: Happy first Father's Day, but. 715 00:31:21,000 --> 00:31:23,040 Speaker 2: Just big shout out to David. It's his success to 716 00:31:23,080 --> 00:31:25,200 Speaker 2: where we'll give him a beer or a couple because. 717 00:31:25,880 --> 00:31:28,760 Speaker 1: He can get away with a little bit more. All right, guys. 718 00:31:28,800 --> 00:31:31,040 Speaker 1: That brings us to the end of the episode. We're 719 00:31:31,080 --> 00:31:32,880 Speaker 1: kicking off in Melbourne for our live event in two 720 00:31:32,920 --> 00:31:34,760 Speaker 1: weeks time. If you want tickets, go and grab them. 721 00:31:34,760 --> 00:31:37,280 Speaker 1: There's still a couple of left the nutritioncouch dot com. 722 00:31:37,320 --> 00:31:39,160 Speaker 1: It's under the event to have We hope to see 723 00:31:39,160 --> 00:31:41,600 Speaker 1: you live in Melbourne. Give you a bit of a cuddle. 724 00:31:41,720 --> 00:31:44,160 Speaker 1: Now that the whole social distancing thing is kind of 725 00:31:44,240 --> 00:31:46,640 Speaker 1: you know, not as frown upon us as before, we 726 00:31:46,640 --> 00:31:48,680 Speaker 1: can give people cuddles, we can take photos, we can 727 00:31:48,760 --> 00:31:50,640 Speaker 1: say hello. So we can't wait to see you there 728 00:31:51,080 --> 00:31:53,360 Speaker 1: and thank you again so much for listening and supporting 729 00:31:53,360 --> 00:31:53,680 Speaker 1: the party. 730 00:31:53,840 --> 00:31:54,400 Speaker 2: Have a great week. 731 00:31:56,640 --> 00:32:05,880 Speaker 1: The bot was to be the most artist