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