1 00:00:00,600 --> 00:00:02,880 Speaker 1: Imagine if you're stuck in a lift with a dietitian, 2 00:00:03,160 --> 00:00:05,840 Speaker 1: what would you ask them? What are the supermarket foods 3 00:00:05,880 --> 00:00:08,360 Speaker 1: that you would double check are actually healthy? And what 4 00:00:08,480 --> 00:00:11,440 Speaker 1: diets would you want to know about. On today's episode 5 00:00:11,440 --> 00:00:13,680 Speaker 1: of The Nutrition Couch, Susie and I share the top 6 00:00:13,680 --> 00:00:16,319 Speaker 1: pieces of information we want everyone to know in their 7 00:00:16,400 --> 00:00:18,880 Speaker 1: quest to eat better and be healthier as a result 8 00:00:18,920 --> 00:00:21,680 Speaker 1: of being stuck in a lift with a dietitian. Hi, 9 00:00:21,800 --> 00:00:24,120 Speaker 1: I'm Leane Ward and I'm Cuzzi Burrow, and each week 10 00:00:24,200 --> 00:00:27,080 Speaker 1: we bring you The Nutrition Couch, our bi weekly podcast 11 00:00:27,080 --> 00:00:28,920 Speaker 1: that gives you up to date on everything that you 12 00:00:28,960 --> 00:00:31,800 Speaker 1: need to know in the world of nutrition, as well 13 00:00:31,800 --> 00:00:34,240 Speaker 1: as our top tips for our listeners. Today we share 14 00:00:34,280 --> 00:00:38,320 Speaker 1: a case study which demonstrates how important breakfast actually is 15 00:00:38,800 --> 00:00:40,840 Speaker 1: or is it? You're going to keep listening to find out, 16 00:00:41,159 --> 00:00:43,519 Speaker 1: And our listener quition is all about sleep and the 17 00:00:43,560 --> 00:00:46,240 Speaker 1: superfoods that you can eat to get a little bit 18 00:00:46,320 --> 00:00:49,800 Speaker 1: more sleep in your not so Susie. The first article 19 00:00:49,800 --> 00:00:52,479 Speaker 1: we're going to jump right into today was one that 20 00:00:52,520 --> 00:00:55,160 Speaker 1: we saw online and it was the best nutrition tips 21 00:00:55,160 --> 00:00:57,280 Speaker 1: according to dietitians, and I quite liked it and I 22 00:00:57,280 --> 00:00:59,960 Speaker 1: thought today we could put our spin on it ourselves. 23 00:01:00,280 --> 00:01:02,520 Speaker 1: But I'll go through a couple of the ones, mostly 24 00:01:02,600 --> 00:01:05,720 Speaker 1: our ds. So you registered dietitians in America, but as 25 00:01:05,720 --> 00:01:08,720 Speaker 1: we know, nutrition advice is worldwide, it's not just specific 26 00:01:08,760 --> 00:01:11,920 Speaker 1: to Australia. So a couple of the ones that I liked. 27 00:01:12,120 --> 00:01:15,080 Speaker 1: One of the dietitians on here, Samir I said, you 28 00:01:15,160 --> 00:01:17,640 Speaker 1: got to nourish to flourish our body, mind and cut 29 00:01:17,720 --> 00:01:20,880 Speaker 1: needs regular and consistent nourishment to feel its best and 30 00:01:21,000 --> 00:01:23,560 Speaker 1: function optimally. And I really like this because I think 31 00:01:23,560 --> 00:01:25,160 Speaker 1: a lot of people are hooked on the kind of 32 00:01:25,200 --> 00:01:28,680 Speaker 1: the fasting train or the skipping meals or overindulging then 33 00:01:28,760 --> 00:01:31,399 Speaker 1: kind of cutting back too hard. And I think a 34 00:01:31,400 --> 00:01:33,480 Speaker 1: lot of people forget that our bodies are like cars, 35 00:01:33,480 --> 00:01:35,360 Speaker 1: like if you don't put fuel into it regularly, it 36 00:01:35,400 --> 00:01:38,640 Speaker 1: doesn't run as optimally as they could. So I'm really 37 00:01:38,640 --> 00:01:41,360 Speaker 1: a big fan of regularly putting fuel into our bodies 38 00:01:41,360 --> 00:01:43,840 Speaker 1: and good fuel. That and the other one I really like. 39 00:01:43,880 --> 00:01:46,720 Speaker 1: From a gut health perspective, Eliza, who's an American ID, 40 00:01:46,880 --> 00:01:49,280 Speaker 1: said eat the Rainbow. Include a variety of foods and 41 00:01:49,320 --> 00:01:52,040 Speaker 1: flavors in your diet to improve your society and boost 42 00:01:52,080 --> 00:01:55,320 Speaker 1: your nutrition, which we definitely agree with as well. And 43 00:01:55,360 --> 00:01:58,800 Speaker 1: then what's another one I like? On here, Willow said 44 00:01:58,880 --> 00:02:01,160 Speaker 1: that there's no single food that is the only source 45 00:02:01,200 --> 00:02:03,600 Speaker 1: of specific nutrients, So if you don't like something, even 46 00:02:03,640 --> 00:02:05,720 Speaker 1: if it's trending on social media, you don't have to 47 00:02:05,800 --> 00:02:07,680 Speaker 1: eat it. And I was having this conversation with a 48 00:02:07,680 --> 00:02:10,000 Speaker 1: client about sweet potato and she was saying to me, 49 00:02:10,440 --> 00:02:12,160 Speaker 1: I just got it down, and I was like, why 50 00:02:12,160 --> 00:02:14,320 Speaker 1: don't you use white potato. She's like, oh, you wrote 51 00:02:14,320 --> 00:02:15,959 Speaker 1: step potato and the recipere so no, I didn't know 52 00:02:16,000 --> 00:02:17,880 Speaker 1: you didn't like it. You can just use normal white potato. 53 00:02:17,919 --> 00:02:19,880 Speaker 1: It's kind of like the same thing. It's, you know, 54 00:02:20,080 --> 00:02:22,400 Speaker 1: just as good. And she's like, no, no, supertato is 55 00:02:22,440 --> 00:02:24,600 Speaker 1: so much better, and I was like, actually, it's not 56 00:02:24,680 --> 00:02:26,840 Speaker 1: really when you think about your diet overall. So I 57 00:02:26,880 --> 00:02:29,959 Speaker 1: think sometimes we just want to put these single foods 58 00:02:30,040 --> 00:02:31,720 Speaker 1: up on a pedestal and think they're going to cure 59 00:02:31,760 --> 00:02:34,200 Speaker 1: our lives, forgetting that it's the bulk of our diet 60 00:02:34,280 --> 00:02:36,840 Speaker 1: that definitely counts. And then I'm going to throw my 61 00:02:36,919 --> 00:02:39,520 Speaker 1: final one into the mix for us, SUSI probably my 62 00:02:39,560 --> 00:02:42,360 Speaker 1: biggest tip for clients is really not to double down 63 00:02:42,480 --> 00:02:45,040 Speaker 1: on like alcohol and high fat food. So I had 64 00:02:45,080 --> 00:02:46,320 Speaker 1: a client on the weekend and she went to a 65 00:02:46,360 --> 00:02:48,360 Speaker 1: wedding and it was, of course the three course meal, 66 00:02:48,639 --> 00:02:51,720 Speaker 1: you know that the entrees, the bread baskets, the heavy mane, 67 00:02:51,800 --> 00:02:53,240 Speaker 1: and then a course of the dessert, and then there 68 00:02:53,240 --> 00:02:55,160 Speaker 1: was wedding cake two and it was an open bar, 69 00:02:55,480 --> 00:02:57,480 Speaker 1: and I was just like, look, the goals are fat loss. 70 00:02:57,520 --> 00:02:59,720 Speaker 1: You've said to me, you feel so much better when 71 00:02:59,720 --> 00:03:02,280 Speaker 1: you're not overeating. You wake up the next day, you're 72 00:03:02,320 --> 00:03:04,919 Speaker 1: able to go do some exercise, you feel so much better. 73 00:03:04,919 --> 00:03:07,680 Speaker 1: Your digestion is so much better. Let's not double down 74 00:03:07,760 --> 00:03:10,519 Speaker 1: on all of the extra calories plus the alcohol as well. 75 00:03:10,639 --> 00:03:12,280 Speaker 1: If you're going to choose to indulge in a couple 76 00:03:12,280 --> 00:03:14,040 Speaker 1: of drinks, why don't you lighten the load or a 77 00:03:14,080 --> 00:03:15,960 Speaker 1: meal and go for a bit of a veggie soup 78 00:03:16,000 --> 00:03:18,200 Speaker 1: and a salad, or you know, just have half of 79 00:03:18,240 --> 00:03:20,320 Speaker 1: each course on offer instead of eating the whole thing. 80 00:03:20,520 --> 00:03:22,400 Speaker 1: So that's probably my biggest tip for my clients is 81 00:03:22,440 --> 00:03:24,840 Speaker 1: really just to think about what's kind of the one 82 00:03:24,960 --> 00:03:27,120 Speaker 1: or two things you really want to enjoy as part 83 00:03:27,120 --> 00:03:29,840 Speaker 1: of that experience, whether it's a wedding, whether it's a 84 00:03:29,880 --> 00:03:33,799 Speaker 1: super fancy restaurant, whether it's a big occasion like Australia 85 00:03:33,840 --> 00:03:35,760 Speaker 1: Day or Easter or whatever it might be. We don't 86 00:03:35,760 --> 00:03:38,320 Speaker 1: have to double down on everything just because it's a 87 00:03:38,320 --> 00:03:40,240 Speaker 1: bit of a celebration. We can kind of aim for 88 00:03:40,280 --> 00:03:44,200 Speaker 1: that balance as well. What are your top doubmitician tips 89 00:03:44,240 --> 00:03:45,040 Speaker 1: for our listeners. 90 00:03:45,280 --> 00:03:47,440 Speaker 2: I think that we run the risk sometimes of forgetting 91 00:03:47,480 --> 00:03:50,080 Speaker 2: the obvious because we are so used to talking it 92 00:03:50,280 --> 00:03:53,000 Speaker 2: all the time, and we forget perhaps that people don't 93 00:03:53,720 --> 00:03:57,200 Speaker 2: not know but maybe haven't had it relayed in a 94 00:03:57,280 --> 00:04:00,720 Speaker 2: simple clue form. So some of them very what I 95 00:04:00,720 --> 00:04:03,680 Speaker 2: would describe basic ones, but the most important ones, because 96 00:04:03,680 --> 00:04:05,480 Speaker 2: I think the risk with again these articles is they're 97 00:04:05,520 --> 00:04:07,400 Speaker 2: so general. We sort of think, oh, you eat a 98 00:04:07,480 --> 00:04:10,120 Speaker 2: variety of foods. That's nice, feel good stuff, but it's 99 00:04:10,120 --> 00:04:13,360 Speaker 2: actually nothing concrete that really practical tips people can take 100 00:04:13,360 --> 00:04:16,080 Speaker 2: and put into practice. So my number one rule is 101 00:04:16,920 --> 00:04:21,240 Speaker 2: eat protein and carbohydrate foods together, because when you eat 102 00:04:21,240 --> 00:04:24,920 Speaker 2: a food that's primarily carbohydrate, so for example, fruit or 103 00:04:24,960 --> 00:04:27,919 Speaker 2: a slice of bread or potato, and then you have 104 00:04:28,000 --> 00:04:29,920 Speaker 2: it with a balance of protein. So if you had 105 00:04:29,960 --> 00:04:32,960 Speaker 2: tuna with a potato or cottage cheese on the bread, 106 00:04:33,040 --> 00:04:35,839 Speaker 2: or salmon or tuna on the bread, or fruit with 107 00:04:35,960 --> 00:04:39,080 Speaker 2: some high protein greek yogurt or a high protein bread 108 00:04:39,120 --> 00:04:42,760 Speaker 2: with banana. That mix of nutrients will keep you full 109 00:04:42,760 --> 00:04:44,320 Speaker 2: of the longer after eating it. It will help to 110 00:04:44,360 --> 00:04:47,200 Speaker 2: regulate glucose levels because I find a lot of people 111 00:04:47,240 --> 00:04:49,520 Speaker 2: will eat or grab carbohydrate foods on the go. So 112 00:04:49,560 --> 00:04:51,240 Speaker 2: they'll grab a piece of fruit, or grab a piece 113 00:04:51,279 --> 00:04:53,520 Speaker 2: of toast or even a coffee, not a whole lot 114 00:04:53,520 --> 00:04:54,960 Speaker 2: of protein there, and then they get sort of a 115 00:04:55,000 --> 00:04:56,400 Speaker 2: hit of energy for an hour or two, and then 116 00:04:56,400 --> 00:04:58,640 Speaker 2: they're hungry again. It drives that appetite. They don't have 117 00:04:58,720 --> 00:05:02,039 Speaker 2: really tight glucose control, or if they're trying to be 118 00:05:02,120 --> 00:05:04,240 Speaker 2: what we would describe as you know, good on their 119 00:05:04,279 --> 00:05:06,000 Speaker 2: diet and they have a protein shake or they have 120 00:05:06,040 --> 00:05:08,920 Speaker 2: a tuna salad for lunch and there's no carbohydrate, well 121 00:05:08,960 --> 00:05:11,680 Speaker 2: then of course they crave carbohydrate all afternoon and get 122 00:05:11,680 --> 00:05:14,040 Speaker 2: those sweet cravings. So, particularly in that first half of 123 00:05:14,080 --> 00:05:17,599 Speaker 2: the day, a very steed rule of thumb to always 124 00:05:17,600 --> 00:05:19,920 Speaker 2: eat carbohydrate and protein foods together, at least for those 125 00:05:19,920 --> 00:05:22,760 Speaker 2: first three or four meals, even if you're tapering the 126 00:05:22,800 --> 00:05:26,640 Speaker 2: heavier fuel carbohydrates like rice and pasta at night, always 127 00:05:26,640 --> 00:05:28,840 Speaker 2: eating carbo hydrate and protein together is a very simple 128 00:05:28,880 --> 00:05:31,240 Speaker 2: and golden rule. And if you're worried about what's carbohydrate, 129 00:05:31,279 --> 00:05:34,120 Speaker 2: it's generally plant based foods, whereas protein rich foods are 130 00:05:34,160 --> 00:05:37,400 Speaker 2: attend to be the animal foods or plant based alternatives, 131 00:05:37,440 --> 00:05:39,960 Speaker 2: which might be things like your soy based mealk or 132 00:05:40,040 --> 00:05:42,440 Speaker 2: tofu or some of the newer plant based meat. So 133 00:05:42,480 --> 00:05:44,640 Speaker 2: that's my number one rule, and I think the other 134 00:05:44,680 --> 00:05:47,000 Speaker 2: one that has been springing to mind in the last 135 00:05:47,000 --> 00:05:49,359 Speaker 2: few days a lot is something to talk about, is 136 00:05:49,480 --> 00:05:52,920 Speaker 2: please adjust your eating according to hunger. I have so 137 00:05:53,040 --> 00:05:56,560 Speaker 2: many clients who just eat on autoq. So if their plan, 138 00:05:56,680 --> 00:05:58,839 Speaker 2: for example, might give them a snack if they're not hungry, 139 00:05:58,839 --> 00:06:01,680 Speaker 2: they'll still eat it. Or even if it's the weekend 140 00:06:01,720 --> 00:06:04,200 Speaker 2: and they've eaten their breakfast later, they'll still eat lunch 141 00:06:04,440 --> 00:06:07,440 Speaker 2: two hours later. So just eat when you're really hungry 142 00:06:07,440 --> 00:06:09,760 Speaker 2: and wait until you're an eight out of ten. So 143 00:06:09,960 --> 00:06:13,040 Speaker 2: many of us are programmed to eat when food's available, 144 00:06:13,080 --> 00:06:14,920 Speaker 2: or it's a meal time, or we're worried that we're 145 00:06:14,920 --> 00:06:17,599 Speaker 2: going to get hungry later. Really, you should very rarely 146 00:06:17,640 --> 00:06:20,600 Speaker 2: eat if you're genuinely not hungry, you know, and if 147 00:06:20,640 --> 00:06:22,480 Speaker 2: you know that it's only another hour or two until 148 00:06:22,480 --> 00:06:25,560 Speaker 2: a proper meal, you're better to wait leant because meals 149 00:06:25,560 --> 00:06:28,560 Speaker 2: and food will always taste much better when you're genuinely hungry. 150 00:06:28,800 --> 00:06:31,320 Speaker 2: So really start to flip that switch and say, right, am, 151 00:06:31,360 --> 00:06:33,200 Speaker 2: I only a six out of ten of hunger? Could 152 00:06:33,200 --> 00:06:36,360 Speaker 2: I wait another hour? You're always better to empty your 153 00:06:36,360 --> 00:06:39,479 Speaker 2: stomach and digestive system and be really hungry than this 154 00:06:39,800 --> 00:06:41,880 Speaker 2: belief that you have to eat frequently, and trust me, 155 00:06:41,920 --> 00:06:43,880 Speaker 2: frequently is still every three to four hours. It's not 156 00:06:43,920 --> 00:06:44,800 Speaker 2: one to two. 157 00:06:44,920 --> 00:06:45,040 Speaker 1: You know. 158 00:06:45,080 --> 00:06:47,000 Speaker 2: I had food diies coming back a weekend that people 159 00:06:47,000 --> 00:06:49,560 Speaker 2: were eating with like two hours after a massive breakfast, 160 00:06:50,000 --> 00:06:50,680 Speaker 2: and I would. 161 00:06:50,440 --> 00:06:51,360 Speaker 1: Be like, are you're hungry? 162 00:06:51,360 --> 00:06:54,320 Speaker 2: And they're like, oh, I was worried about, you know, 163 00:06:54,400 --> 00:06:57,600 Speaker 2: being hungry, but no, not really. So that's my other 164 00:06:57,720 --> 00:07:00,760 Speaker 2: very simple tip to eat when you're genuinely hungry. 165 00:07:00,920 --> 00:07:03,080 Speaker 1: Couldn't agree more. And I think another one that kind 166 00:07:03,080 --> 00:07:05,119 Speaker 1: of goes hand in hand with that is not only 167 00:07:05,160 --> 00:07:07,280 Speaker 1: are you hungry for your main meal, your snack as well, 168 00:07:07,320 --> 00:07:09,680 Speaker 1: because I think so many of us are just oversnacking 169 00:07:09,760 --> 00:07:11,560 Speaker 1: or snacking because we feel like it's good for a 170 00:07:11,640 --> 00:07:14,040 Speaker 1: metabolism or we should be eating. So I see so 171 00:07:14,040 --> 00:07:17,640 Speaker 1: many food dis SUSI coming back and it's like breakfast, morning, tea, lunch, 172 00:07:17,720 --> 00:07:20,760 Speaker 1: after tea, dinner, after dinner, snack, And it's like if 173 00:07:20,840 --> 00:07:22,560 Speaker 1: you have a desk job and you're not really doing 174 00:07:22,600 --> 00:07:25,080 Speaker 1: that much activity and you're really struggling to hit anywhere 175 00:07:25,080 --> 00:07:27,040 Speaker 1: near ten thousand steps and you're really doing two or 176 00:07:27,040 --> 00:07:29,680 Speaker 1: three workouts a week and the goal is fat loss, 177 00:07:29,720 --> 00:07:32,360 Speaker 1: you just don't need that much food, particularly as you 178 00:07:32,360 --> 00:07:34,520 Speaker 1: get a bit older, things start to slow down as well. 179 00:07:34,680 --> 00:07:37,200 Speaker 1: So really being conscious, are you actually hungry for your 180 00:07:37,200 --> 00:07:39,440 Speaker 1: snack and does your body actually need it? Or are 181 00:07:39,440 --> 00:07:42,600 Speaker 1: you over snacking because you're actually not building nourishing or 182 00:07:42,640 --> 00:07:45,120 Speaker 1: balanced meals. And then my last one is really just 183 00:07:45,160 --> 00:07:48,560 Speaker 1: about drinking your calories. Because we're just putting the finishing 184 00:07:48,600 --> 00:07:51,320 Speaker 1: touches on our takeaway guide, which we're very excited to 185 00:07:51,560 --> 00:07:53,320 Speaker 1: give to you guys, and we were going through some 186 00:07:53,400 --> 00:07:56,520 Speaker 1: menus Susie four Boosts and Glory Jeans and some of 187 00:07:56,560 --> 00:07:59,600 Speaker 1: the bigger, you know, bubble tea type companies, and it 188 00:07:59,680 --> 00:08:01,720 Speaker 1: is a amazing how many of those drinks soos you 189 00:08:01,840 --> 00:08:06,000 Speaker 1: have four, five, six, seven, eight hundred calories in them, 190 00:08:06,080 --> 00:08:08,239 Speaker 1: And often people are just drinking that as a drink. 191 00:08:08,240 --> 00:08:10,040 Speaker 1: They'll then go and have lunch or then go and 192 00:08:10,040 --> 00:08:12,160 Speaker 1: have their breakfast with it. I was at breakfast the 193 00:08:12,200 --> 00:08:13,560 Speaker 1: other day and one of my friends who's trying to 194 00:08:13,560 --> 00:08:16,080 Speaker 1: lose weight, ordered some sort of peanut bodied post gym 195 00:08:16,160 --> 00:08:18,720 Speaker 1: smoothie and it had dates, it had milk, it had 196 00:08:18,760 --> 00:08:22,040 Speaker 1: protein powder, it had honey, it had peanut butter in there. 197 00:08:22,320 --> 00:08:23,720 Speaker 1: And then she was like, oh, what do you think 198 00:08:23,760 --> 00:08:25,480 Speaker 1: I should get for breakfast? And I was like, oh, 199 00:08:25,560 --> 00:08:27,360 Speaker 1: I kind of thought that was your breakfast. Like that's 200 00:08:27,360 --> 00:08:30,280 Speaker 1: smoothie alone was upwards of six hundred calories. It came 201 00:08:30,320 --> 00:08:33,440 Speaker 1: in this enormous glass, and I was saying to her, well, 202 00:08:33,440 --> 00:08:35,080 Speaker 1: if you want to just maybe have half of that, 203 00:08:35,120 --> 00:08:36,240 Speaker 1: then you know you could get a bit of a 204 00:08:36,320 --> 00:08:38,280 Speaker 1: lighter breakfast as well. But I think a lot of 205 00:08:38,280 --> 00:08:41,520 Speaker 1: people just forget that often sometimes these large drinks can 206 00:08:41,559 --> 00:08:44,280 Speaker 1: actually be the size or the calories of a huge meal. 207 00:08:44,559 --> 00:08:47,080 Speaker 1: So I think it's important to don't drink your calories. 208 00:08:47,080 --> 00:08:49,679 Speaker 1: And if you are drinking something that comes from you know, 209 00:08:49,720 --> 00:08:51,960 Speaker 1: some sort of cafe or restaurant, really be aware of 210 00:08:51,960 --> 00:08:53,720 Speaker 1: what's going in there, because I feel like it's a 211 00:08:53,720 --> 00:08:56,120 Speaker 1: lot of those sort of sneaky things that add in. 212 00:08:56,160 --> 00:08:58,439 Speaker 1: Although they might be healthy ingredients. There's nothing wrong with 213 00:08:58,520 --> 00:09:01,400 Speaker 1: dates and peanut butter and milk, even some protein powder, 214 00:09:01,440 --> 00:09:03,720 Speaker 1: there's nothing wrong with that. But put it all together 215 00:09:03,760 --> 00:09:06,000 Speaker 1: and it's actually like it's actually a meal in itself. 216 00:09:06,000 --> 00:09:07,679 Speaker 1: It's like a smoothie for a meal, not just a 217 00:09:07,760 --> 00:09:10,040 Speaker 1: drink that you would add to your lunch. So that's 218 00:09:10,080 --> 00:09:12,200 Speaker 1: my sort of final tip, Susie, is really to watch 219 00:09:12,280 --> 00:09:14,640 Speaker 1: what you're actually knocking back. Even if you're just having 220 00:09:14,720 --> 00:09:17,360 Speaker 1: milky coffees, there's nothing wrong we'd say the skinny late 221 00:09:17,400 --> 00:09:19,280 Speaker 1: for example, but if you're having two, three, four of 222 00:09:19,320 --> 00:09:21,240 Speaker 1: them a day, which I hope you not because it's 223 00:09:21,240 --> 00:09:22,880 Speaker 1: a lot of caffeine, but if you are, you're having 224 00:09:22,960 --> 00:09:25,400 Speaker 1: lots of milky coffees, that's going to add as well 225 00:09:25,440 --> 00:09:27,400 Speaker 1: to the increased calorie load for the day as well. 226 00:09:27,440 --> 00:09:29,559 Speaker 1: So just being conscious of the things that we're drinking 227 00:09:29,840 --> 00:09:32,800 Speaker 1: that aren't basically herbal tea or water because pretty much 228 00:09:32,800 --> 00:09:35,280 Speaker 1: everything else has you know, some calories and sometimes a 229 00:09:35,440 --> 00:09:37,720 Speaker 1: substantial amount in them. True. True, all right. 230 00:09:38,040 --> 00:09:40,240 Speaker 2: Another topic that we are going to move on to 231 00:09:40,240 --> 00:09:42,760 Speaker 2: todayly and is something that's also been on my mind 232 00:09:42,800 --> 00:09:46,280 Speaker 2: a little bit juggling clients routines in the morning, and 233 00:09:46,320 --> 00:09:48,760 Speaker 2: it's about breakfast, because we do get asked a lot 234 00:09:48,760 --> 00:09:52,400 Speaker 2: of questions about breakfast, particularly off the back of fasting, 235 00:09:52,440 --> 00:09:55,960 Speaker 2: where there's always media reports about how it's important to 236 00:09:56,080 --> 00:09:58,920 Speaker 2: delay the first meal of the day, or for some 237 00:09:59,000 --> 00:10:00,679 Speaker 2: people who might be on a load calorie day or 238 00:10:00,679 --> 00:10:02,840 Speaker 2: following an eight hundred calorie diet where they're having, you know, 239 00:10:02,920 --> 00:10:05,400 Speaker 2: just a coffee in the morning, or of course leanne 240 00:10:05,760 --> 00:10:07,719 Speaker 2: the situation where people are just not hungry in the 241 00:10:07,720 --> 00:10:10,160 Speaker 2: morning and they really struggle with breakfast. But what I 242 00:10:10,200 --> 00:10:13,000 Speaker 2: wanted to specifically talk about today was a client case 243 00:10:13,000 --> 00:10:16,240 Speaker 2: study that pops up quite regularly. It's not one client 244 00:10:16,240 --> 00:10:19,240 Speaker 2: in particular, but it has popped up for me reasonably 245 00:10:19,400 --> 00:10:22,240 Speaker 2: recently because I've got quite a few clients who love 246 00:10:22,360 --> 00:10:25,160 Speaker 2: to exercise in the morning, and they sort of get 247 00:10:25,240 --> 00:10:27,560 Speaker 2: up quite early and they might you know, walk their dog, 248 00:10:27,720 --> 00:10:29,760 Speaker 2: and then they might also go and do some sort 249 00:10:29,800 --> 00:10:31,559 Speaker 2: of gym class and so by the time they're getting 250 00:10:31,600 --> 00:10:35,240 Speaker 2: back in the morning is you know, eight, nine, ten o'clock, 251 00:10:35,360 --> 00:10:37,360 Speaker 2: and so that's when they'll sort of have that first 252 00:10:37,360 --> 00:10:40,200 Speaker 2: meal of the day. Now, in both of these client 253 00:10:40,280 --> 00:10:42,840 Speaker 2: examples that I'm thinking of, I'm working with women who 254 00:10:42,920 --> 00:10:45,360 Speaker 2: are wanting to lean up just a few kilos, so 255 00:10:45,400 --> 00:10:47,440 Speaker 2: they're sort of within five kilos of their goal weight. 256 00:10:47,840 --> 00:10:50,560 Speaker 2: They've previously lost reasonably large amounts of weight, and now 257 00:10:50,559 --> 00:10:52,559 Speaker 2: they're sort of within that tightness of it, and it's 258 00:10:52,600 --> 00:10:55,240 Speaker 2: really bothering them because they seem to exercise a losh 259 00:10:55,920 --> 00:10:59,880 Speaker 2: and they are basically not losing it's really sort of 260 00:11:00,520 --> 00:11:01,960 Speaker 2: stuck in the morning. 261 00:11:02,320 --> 00:11:02,560 Speaker 1: Now. 262 00:11:02,720 --> 00:11:05,560 Speaker 2: One of the examples I'm thinking of, it wasn't until 263 00:11:06,240 --> 00:11:10,160 Speaker 2: she actually had an injury and stopped exercising in the morning, 264 00:11:10,160 --> 00:11:12,920 Speaker 2: which she was very stressed about, that she actually dropped 265 00:11:12,920 --> 00:11:16,040 Speaker 2: a couple of kilos. And my rationale for that was 266 00:11:16,080 --> 00:11:17,640 Speaker 2: that she ended up eating her first meal of the 267 00:11:17,679 --> 00:11:20,120 Speaker 2: day a bit earlier, but also wasn't in a chronic 268 00:11:20,200 --> 00:11:23,720 Speaker 2: calorie deficit, because when we're in that routine of eating 269 00:11:23,800 --> 00:11:25,320 Speaker 2: quite well, and it might be that you're eating quite 270 00:11:25,360 --> 00:11:27,679 Speaker 2: lightly at night, so you're doing more protein and vegetables 271 00:11:27,679 --> 00:11:31,200 Speaker 2: and keeping your calories controlled at night and then hopefully 272 00:11:31,320 --> 00:11:33,760 Speaker 2: finishing eating by seven eight o'clock. Then you've done at 273 00:11:33,840 --> 00:11:36,280 Speaker 2: least a twelve hour fast if you've, on top of that, 274 00:11:36,440 --> 00:11:39,640 Speaker 2: haven't eaten or haven't fueled or haven't refueled, and really 275 00:11:39,679 --> 00:11:43,080 Speaker 2: haven't had any decent carbohydrate from lunchtime the previous day, 276 00:11:43,840 --> 00:11:46,920 Speaker 2: and then you go and exercise and burn at a 277 00:11:46,920 --> 00:11:51,040 Speaker 2: minimum three four hundred calories. Basically, even though you're trying 278 00:11:51,120 --> 00:11:54,880 Speaker 2: extra hard and eating less than ever before, it's basically 279 00:11:55,000 --> 00:11:58,120 Speaker 2: too much of a deficit for the body. And so 280 00:11:58,720 --> 00:12:01,480 Speaker 2: what I'm saying is to if you're one of these 281 00:12:01,520 --> 00:12:03,320 Speaker 2: people who are what i'd call it, I don't want 282 00:12:03,320 --> 00:12:06,080 Speaker 2: to say chronic overtrainer, but a very committed exerciser and 283 00:12:06,160 --> 00:12:08,679 Speaker 2: love your exercise more than anything, and we'll always commit 284 00:12:08,720 --> 00:12:11,880 Speaker 2: to that, which means inevitably you don't have your first 285 00:12:11,920 --> 00:12:15,120 Speaker 2: meal until eight, nine, even ten o'clock each day. You've 286 00:12:15,160 --> 00:12:17,320 Speaker 2: really got to look at your nutrition and see where 287 00:12:17,320 --> 00:12:20,120 Speaker 2: you're going to be able to fuel and have some carbohydrate, 288 00:12:20,320 --> 00:12:24,240 Speaker 2: because I find that it actually does almost more harm 289 00:12:24,280 --> 00:12:27,000 Speaker 2: than good for fat loss by doing and eating that way. 290 00:12:27,120 --> 00:12:30,040 Speaker 2: Now you can share your thoughts about at the end, 291 00:12:30,080 --> 00:12:34,559 Speaker 2: but I don't find that if people include carbohydrate the 292 00:12:34,640 --> 00:12:37,080 Speaker 2: night before, so instead of having meat and veggies, they 293 00:12:37,120 --> 00:12:39,440 Speaker 2: might have a pasta meal or a rice meal. If 294 00:12:39,440 --> 00:12:42,840 Speaker 2: they still then exercise and don't eat until eight nine, 295 00:12:43,000 --> 00:12:45,960 Speaker 2: even later nine ten o'clock. I don't find the carbohydrate 296 00:12:45,960 --> 00:12:48,480 Speaker 2: at night helps. I find they have to fuel early 297 00:12:48,640 --> 00:12:51,800 Speaker 2: and give that exercising muscle or something early. So I 298 00:12:51,880 --> 00:12:54,120 Speaker 2: just thought it was worth a discussion about what time 299 00:12:54,120 --> 00:12:57,360 Speaker 2: you actually eat your breakfast. And in many cases, if 300 00:12:57,400 --> 00:12:59,960 Speaker 2: you wake up hungry, if you're empty in the stomach 301 00:13:00,360 --> 00:13:03,280 Speaker 2: within twenty thirty minutes of waking, you get a gurgle 302 00:13:03,840 --> 00:13:06,920 Speaker 2: that you usually just ignore with a coffee or a 303 00:13:06,920 --> 00:13:09,960 Speaker 2: cup of tea and keep powering on, you're probably doing 304 00:13:09,960 --> 00:13:12,880 Speaker 2: your metabolism more of a disservice. If you're someone who 305 00:13:12,920 --> 00:13:16,840 Speaker 2: exercises at high intensity, you're probably actually better to eat 306 00:13:16,880 --> 00:13:19,720 Speaker 2: the breakfast rather than train on an empty stomach, because 307 00:13:19,720 --> 00:13:22,160 Speaker 2: anyone who grew up in that in the nineties and 308 00:13:22,200 --> 00:13:24,160 Speaker 2: through the early two thousands, we were always taught to 309 00:13:24,160 --> 00:13:27,079 Speaker 2: train on an empty stomach, and I would say within reason. 310 00:13:27,240 --> 00:13:29,120 Speaker 2: But my problem with that is that people don't train 311 00:13:29,160 --> 00:13:31,520 Speaker 2: at six and eight, At seven point thirty they're training 312 00:13:31,559 --> 00:13:33,760 Speaker 2: at six thirty seven, eight, and then they're not eating 313 00:13:33,880 --> 00:13:35,920 Speaker 2: till nine to ten in the morning, and it does 314 00:13:35,960 --> 00:13:38,760 Speaker 2: more harm than good when it comes to increasing metabolism 315 00:13:38,880 --> 00:13:41,600 Speaker 2: and promoting fat burning. So I would argue that for 316 00:13:41,679 --> 00:13:44,440 Speaker 2: many of those clients, you're actually better to eat the 317 00:13:44,480 --> 00:13:47,440 Speaker 2: breakfast before you train. You'll train more efficiently, and you'll 318 00:13:47,440 --> 00:13:49,959 Speaker 2: probably start to get a shift of the scales, because 319 00:13:49,960 --> 00:13:52,520 Speaker 2: I do see it pop up with a number of 320 00:13:52,520 --> 00:13:55,240 Speaker 2: my sort of regular exercising clients who do move and 321 00:13:55,280 --> 00:13:58,640 Speaker 2: exercise at high intensity and they're just chronically calorie deprived 322 00:13:58,640 --> 00:14:00,400 Speaker 2: in that first half of the day and they just 323 00:14:00,440 --> 00:14:03,120 Speaker 2: weight just won't shift no matter how hard they train 324 00:14:03,400 --> 00:14:05,200 Speaker 2: and how little carbohydrate they eat. 325 00:14:05,600 --> 00:14:08,200 Speaker 1: Couldn't agree more. I would say that ninety five percent 326 00:14:08,240 --> 00:14:10,520 Speaker 1: of my female clah I only work with females. Ninety 327 00:14:10,520 --> 00:14:13,760 Speaker 1: five percent of my clients eat breakfast, obviously at differing times, 328 00:14:13,760 --> 00:14:15,800 Speaker 1: but ninety five percent of the wooly breakfast. It's very 329 00:14:15,840 --> 00:14:17,760 Speaker 1: rare that I would recommend that they skip breakfast or 330 00:14:17,760 --> 00:14:20,480 Speaker 1: do something like fasting, because we actually are seeing more 331 00:14:20,520 --> 00:14:23,160 Speaker 1: and more research coming through, particularly to support women and 332 00:14:23,200 --> 00:14:27,440 Speaker 1: their hormones that fasting for longer than about fourteen hours, 333 00:14:27,560 --> 00:14:32,000 Speaker 1: isn't really doing women with our hormones any really positive benefits. 334 00:14:32,040 --> 00:14:34,520 Speaker 1: Put it that way, particularly if you're doing the type 335 00:14:34,520 --> 00:14:37,200 Speaker 1: of exercise that is high intensity, because all you're doing 336 00:14:37,280 --> 00:14:40,000 Speaker 1: is adding more sort of stress into your body. Exercise 337 00:14:40,040 --> 00:14:42,600 Speaker 1: itself is a stress. Yes, it's a healthy stress. We 338 00:14:42,640 --> 00:14:44,440 Speaker 1: want to do it. But when you're doing that type 339 00:14:44,440 --> 00:14:47,120 Speaker 1: of high intensity exercise on an empty stomach and you're 340 00:14:47,160 --> 00:14:49,320 Speaker 1: not sleeping that well, like a lot of our ladies 341 00:14:49,320 --> 00:14:51,600 Speaker 1: susy getting up at four or five am to train. 342 00:14:51,880 --> 00:14:53,680 Speaker 1: You know, the kids are still in bed. They want 343 00:14:53,720 --> 00:14:55,320 Speaker 1: to get it done before they start their work day. 344 00:14:55,320 --> 00:14:56,920 Speaker 1: They're just busy, so they've got to get it done. 345 00:14:56,920 --> 00:14:59,360 Speaker 1: And say, you know, five am, they're doing high intensity 346 00:14:59,360 --> 00:15:01,720 Speaker 1: type exercise, are doing it on an empty stomach, doing 347 00:15:01,760 --> 00:15:04,720 Speaker 1: it in calorie deficit. It's not serving them, just pumping 348 00:15:04,720 --> 00:15:07,520 Speaker 1: out that cortisol which makes fat loss harder and drives 349 00:15:07,600 --> 00:15:10,600 Speaker 1: up those stress hormones. So absolutely, if my clients are 350 00:15:10,640 --> 00:15:12,800 Speaker 1: training early like that, I'll get them to have a 351 00:15:12,800 --> 00:15:15,680 Speaker 1: bit of sort of rapidly digestible fuel in a couple 352 00:15:15,680 --> 00:15:18,280 Speaker 1: of madual days, a little bit of honey on white toast, 353 00:15:18,800 --> 00:15:21,560 Speaker 1: even just a couple of lolly snakes and people think, oh, shock, horror. 354 00:15:21,960 --> 00:15:24,120 Speaker 1: It's had a client who actually thought I was taking 355 00:15:24,120 --> 00:15:25,680 Speaker 1: the piss the whole time. I was saying to her, 356 00:15:25,760 --> 00:15:27,520 Speaker 1: just have a couple of lollies or have a little 357 00:15:27,520 --> 00:15:30,000 Speaker 1: bit of candy before you work out, and she's like, no, 358 00:15:30,120 --> 00:15:32,120 Speaker 1: dieticians don't tell you to do that. I'm like, from 359 00:15:32,120 --> 00:15:34,840 Speaker 1: a sports nutuition perspective, it's one of the most easily 360 00:15:34,880 --> 00:15:37,400 Speaker 1: digestible fuel sources. You want that energy to go straight 361 00:15:37,440 --> 00:15:39,240 Speaker 1: in and for the body to be able to utilize it. 362 00:15:39,480 --> 00:15:41,520 Speaker 1: So before a workout it's one of the perfect times. 363 00:15:41,520 --> 00:15:43,480 Speaker 1: If you love lollies, just have a couple before a 364 00:15:43,560 --> 00:15:46,600 Speaker 1: high intensity workout or a strength session and awful and 365 00:15:46,600 --> 00:15:48,320 Speaker 1: it keeps those cravings at bay for the rest of 366 00:15:48,320 --> 00:15:50,400 Speaker 1: the day. Like my client had a habit of polishing 367 00:15:50,400 --> 00:15:52,040 Speaker 1: off an entire packet, but when I gave her just 368 00:15:52,080 --> 00:15:54,400 Speaker 1: a couple, you know I'm talking too before a big 369 00:15:54,440 --> 00:15:57,240 Speaker 1: workout in the morning, she didn't feel that need to 370 00:15:57,280 --> 00:15:58,640 Speaker 1: go and binge on the rest of the packet for 371 00:15:58,640 --> 00:16:00,000 Speaker 1: the rest of the day because she had it regular 372 00:16:00,480 --> 00:16:02,360 Speaker 1: in her meal plan. So I always think, have a 373 00:16:02,360 --> 00:16:05,000 Speaker 1: little bit of fast acting car before you train, get 374 00:16:05,040 --> 00:16:06,800 Speaker 1: breakfast in with it an hour and you're going to 375 00:16:06,840 --> 00:16:09,960 Speaker 1: do yourself better from a hormone perspective, but also from 376 00:16:10,000 --> 00:16:12,880 Speaker 1: a recovering and a fuelling perspective as well, because you 377 00:16:12,920 --> 00:16:15,440 Speaker 1: and I, Susie, have both done our sports nutrition training 378 00:16:15,520 --> 00:16:17,280 Speaker 1: and we know that the number one thing to actually 379 00:16:17,280 --> 00:16:19,680 Speaker 1: help you train effectively is to do that with a 380 00:16:19,680 --> 00:16:21,520 Speaker 1: little bit of fuel on board. And I always say 381 00:16:21,560 --> 00:16:23,320 Speaker 1: to my lady is like, why are we training if 382 00:16:23,360 --> 00:16:25,320 Speaker 1: you've been doing the same type of training. You're not 383 00:16:25,360 --> 00:16:27,280 Speaker 1: progressing in your weights, You're not getting faster, you're not 384 00:16:27,360 --> 00:16:29,800 Speaker 1: hitting pbs and you run like, why are you training 385 00:16:29,920 --> 00:16:32,040 Speaker 1: just to burn the calories? That's not a good enough reason. 386 00:16:32,200 --> 00:16:34,840 Speaker 1: We should be training for a performance space benefit. Sure, 387 00:16:35,000 --> 00:16:37,960 Speaker 1: not Olympic athletes, but why can't we be everyday athletes? 388 00:16:37,960 --> 00:16:40,600 Speaker 1: And why can't we train and fuel and recover like 389 00:16:40,680 --> 00:16:42,920 Speaker 1: everyday athletes? And I love that how a lot of 390 00:16:42,960 --> 00:16:45,520 Speaker 1: dieticians will just treat normal people like you and I, 391 00:16:45,560 --> 00:16:48,240 Speaker 1: Susi like everyday athletes, because that's how we should be training. 392 00:16:48,240 --> 00:16:51,080 Speaker 1: We should be training smarter and fueling properly. And so 393 00:16:51,120 --> 00:16:53,640 Speaker 1: I'm a big believer in eating before you train, having 394 00:16:53,720 --> 00:16:56,680 Speaker 1: breakfast within the hour after you finish training, and I 395 00:16:56,680 --> 00:16:58,560 Speaker 1: think you're going to do yourself. So many benefits from 396 00:16:58,600 --> 00:17:02,760 Speaker 1: a training fueling post fueling recovery, but also perspective in 397 00:17:02,800 --> 00:17:03,880 Speaker 1: most cases as well. 398 00:17:03,920 --> 00:17:05,280 Speaker 2: And I just want to back it up a little 399 00:17:05,280 --> 00:17:07,239 Speaker 2: bit there. I think that we just want to be 400 00:17:07,359 --> 00:17:09,879 Speaker 2: clear though, that the message of this conversation is not 401 00:17:09,920 --> 00:17:12,040 Speaker 2: to throw in some red frogs before you go for 402 00:17:12,119 --> 00:17:14,639 Speaker 2: your walk in the morning. I think that we've probably 403 00:17:14,640 --> 00:17:17,679 Speaker 2: taken that to the extreeme just before your power leg session, 404 00:17:18,600 --> 00:17:22,720 Speaker 2: not your walk. If you are a very quite lean 405 00:17:23,400 --> 00:17:27,680 Speaker 2: exercising burning a lot of energy, do not have instro resistance, 406 00:17:27,720 --> 00:17:30,600 Speaker 2: do not have pcos. Sure that may be a smart 407 00:17:30,600 --> 00:17:34,560 Speaker 2: for your choice, but if you are perimenopausal in your 408 00:17:34,600 --> 00:17:38,080 Speaker 2: forties carrying twenty kilos, definitely that is not licensed to 409 00:17:38,119 --> 00:17:39,840 Speaker 2: go and down some red frog before you go through 410 00:17:39,880 --> 00:17:42,919 Speaker 2: your power walk. So there are better choices. So the 411 00:17:43,000 --> 00:17:45,320 Speaker 2: other choices that are perhaps a bit more nutritious but 412 00:17:45,440 --> 00:17:48,520 Speaker 2: still achieve the goal of some quality carbohydrate might be 413 00:17:48,840 --> 00:17:51,080 Speaker 2: a slice of whole grain toast with a thin spread. 414 00:17:51,240 --> 00:17:51,760 Speaker 2: She's laughing. 415 00:17:51,880 --> 00:17:54,120 Speaker 1: If you shutting down my red frog idea. 416 00:17:53,720 --> 00:17:55,720 Speaker 2: A slice of whole grain toes with a thin spread 417 00:17:55,720 --> 00:17:57,480 Speaker 2: of nutspread like almost half a breakfast. 418 00:17:57,480 --> 00:17:58,400 Speaker 1: You could do a banana. 419 00:17:58,640 --> 00:18:00,439 Speaker 2: I'll give a banana small one. 420 00:18:00,480 --> 00:18:02,560 Speaker 1: You do a few tablespoons of like your overnightopes. Sometimes 421 00:18:02,600 --> 00:18:03,879 Speaker 1: I get my clients to make up a thing of 422 00:18:03,880 --> 00:18:05,679 Speaker 1: overnight does, have a few spoons before they go and 423 00:18:05,760 --> 00:18:06,840 Speaker 1: finish the rest when they come back. 424 00:18:06,920 --> 00:18:08,639 Speaker 2: For any of my clients listening, there are to be 425 00:18:08,680 --> 00:18:11,880 Speaker 2: no red frogs or lollies before your session. 426 00:18:12,080 --> 00:18:14,280 Speaker 1: So just I feel like red frogs come see me. 427 00:18:14,560 --> 00:18:19,040 Speaker 2: I'm just kidding, but different Matt, because well you. 428 00:18:19,040 --> 00:18:21,240 Speaker 1: Know, yeah, and I'm not saying have your lollies before 429 00:18:21,240 --> 00:18:22,919 Speaker 1: you go on a walk with your yoga session. It's 430 00:18:22,920 --> 00:18:25,359 Speaker 1: absolutely something that you want to do the power or 431 00:18:25,400 --> 00:18:27,920 Speaker 1: strength or performance. If you're heading out for a ten 432 00:18:28,040 --> 00:18:29,680 Speaker 1: k run and you want to smash your time off 433 00:18:29,680 --> 00:18:31,480 Speaker 1: and hit a pp that's where you want to do 434 00:18:31,480 --> 00:18:34,240 Speaker 1: it with some you know, quick, easy digesting fuel on board. 435 00:18:34,240 --> 00:18:36,199 Speaker 1: If you're trying to go for your big squad, you're 436 00:18:36,200 --> 00:18:38,120 Speaker 1: trying to work your way up to seventy eighty ninety 437 00:18:38,200 --> 00:18:40,560 Speaker 1: kilos in your back squad, then that's you know, that's 438 00:18:40,600 --> 00:18:42,960 Speaker 1: where we want some of that quick digesting fuel. 439 00:18:42,680 --> 00:18:44,159 Speaker 2: And you know, can have a play around with it 440 00:18:44,200 --> 00:18:46,399 Speaker 2: as well, you know, because everyone will be different. But 441 00:18:46,480 --> 00:18:49,199 Speaker 2: certainly I guess that the take home message is that 442 00:18:49,359 --> 00:18:52,560 Speaker 2: fasting for this really extended time through basically from lunch, 443 00:18:52,600 --> 00:18:56,480 Speaker 2: afternoon tea with no really dense form of carbohydrate, when 444 00:18:56,480 --> 00:18:58,560 Speaker 2: when you're within three to five kilos of your goal 445 00:18:58,600 --> 00:19:01,359 Speaker 2: weight and training at reason behind tensity, so I'm talking 446 00:19:01,400 --> 00:19:04,440 Speaker 2: forty sixty minutes with elevated heart rate. There's nothing that's 447 00:19:04,480 --> 00:19:07,240 Speaker 2: going to be be gain by delaying that first meal, 448 00:19:07,280 --> 00:19:09,280 Speaker 2: particularly if you wake up hungry. So give it a goal. 449 00:19:09,280 --> 00:19:12,400 Speaker 2: If you're waking up feeling quite empty, start having breakfast 450 00:19:12,480 --> 00:19:14,879 Speaker 2: early and you'll be very surprised. Probably give you metabolism 451 00:19:14,880 --> 00:19:16,720 Speaker 2: a really great kick, and all of a sudden you 452 00:19:16,760 --> 00:19:18,720 Speaker 2: might see that elusive dropping the scales that you've been 453 00:19:18,760 --> 00:19:19,200 Speaker 2: hoping for. 454 00:19:20,200 --> 00:19:23,520 Speaker 1: And then, lastly, Susie, and this also ties into our 455 00:19:23,560 --> 00:19:25,840 Speaker 1: sort of you know, fat loss Cortersole levels. That sort 456 00:19:25,880 --> 00:19:28,400 Speaker 1: of thing is sleep. Sleep is such an underrated thing. 457 00:19:28,440 --> 00:19:30,760 Speaker 1: And the older I get, the more I appreciate sleep, 458 00:19:30,800 --> 00:19:32,960 Speaker 1: and the further into my pregnancy I get, the more 459 00:19:32,960 --> 00:19:35,440 Speaker 1: I want it. And so I think that sleep is 460 00:19:35,480 --> 00:19:37,960 Speaker 1: something that we all should be aiming for a little 461 00:19:37,960 --> 00:19:40,000 Speaker 1: bit more of, if we're honest. But we've been seeing 462 00:19:40,000 --> 00:19:42,760 Speaker 1: a little bit more research lately around some should we 463 00:19:42,800 --> 00:19:45,880 Speaker 1: turn them super foods or surprising foods that people don't 464 00:19:45,880 --> 00:19:47,639 Speaker 1: really think about when it comes to sleep. But I 465 00:19:47,680 --> 00:19:50,200 Speaker 1: know that there's a lot of you know, these sleep 466 00:19:50,240 --> 00:19:52,520 Speaker 1: hot chocolates available, and a lot of my clients and 467 00:19:52,560 --> 00:19:55,200 Speaker 1: I'm sure yours do too. Susie take things like magnesium, 468 00:19:55,440 --> 00:19:57,040 Speaker 1: but where we can, we really want to try and 469 00:19:57,040 --> 00:20:01,159 Speaker 1: get as many nutrients from food as possible. They're really surprising. 470 00:20:01,200 --> 00:20:06,040 Speaker 1: One Susie is tart cherries. So cherries actually naturally contain 471 00:20:06,320 --> 00:20:09,640 Speaker 1: a source of melatonin. So melatonin is obviously the chemical 472 00:20:09,680 --> 00:20:12,160 Speaker 1: that helps to control our bodies, you know, internal clock 473 00:20:12,160 --> 00:20:15,760 Speaker 1: and helps us regulate our sleep. And tart cherries, whether 474 00:20:15,800 --> 00:20:18,040 Speaker 1: they're in the cherry form, they're dried, or they're used 475 00:20:18,080 --> 00:20:20,399 Speaker 1: as like a tar cherry juice, can actually be a 476 00:20:20,440 --> 00:20:24,080 Speaker 1: really nice substitute to help aid sleep. So I have 477 00:20:24,080 --> 00:20:26,080 Speaker 1: a funny story where I suggest them to a client 478 00:20:26,160 --> 00:20:29,080 Speaker 1: and she actually found them. You know those big scoop 479 00:20:29,119 --> 00:20:30,800 Speaker 1: whole food stores where you scoo about what you want, 480 00:20:30,840 --> 00:20:32,479 Speaker 1: like a flanteery is or whole food. She found some 481 00:20:32,520 --> 00:20:34,200 Speaker 1: of them, but she didn't tell me they were covered 482 00:20:34,240 --> 00:20:35,959 Speaker 1: in chocolate. So she was downing a few of them 483 00:20:35,960 --> 00:20:38,359 Speaker 1: at night and she's like, I don't feel like they're heppy, 484 00:20:38,400 --> 00:20:40,040 Speaker 1: and I was like, oh really. I was like, there's 485 00:20:40,040 --> 00:20:41,680 Speaker 1: some really good research, Like how much are you having. 486 00:20:41,760 --> 00:20:43,680 Speaker 1: She's like just one or two and I was like, oh, 487 00:20:43,680 --> 00:20:45,159 Speaker 1: you need a few more than that. She's like, oh, 488 00:20:45,200 --> 00:20:47,240 Speaker 1: they're huge, and she sent me a photo and I 489 00:20:47,280 --> 00:20:49,880 Speaker 1: was like, one tiny little cherry in the middle surrounded 490 00:20:49,880 --> 00:20:52,920 Speaker 1: by like four times the amount of chocolate, and she's 491 00:20:53,000 --> 00:20:55,840 Speaker 1: quite cappine sense even I was like, no, we're not 492 00:20:55,880 --> 00:20:58,560 Speaker 1: doing it covered in chocolate. We're doing them by themselves. 493 00:20:59,000 --> 00:21:01,320 Speaker 1: So we swapped her too. They almost look like like 494 00:21:01,359 --> 00:21:03,919 Speaker 1: little cranberries, like they were just little dried tar cherries. 495 00:21:03,920 --> 00:21:05,639 Speaker 1: And we couldn't find them in the shop, so we 496 00:21:05,640 --> 00:21:08,080 Speaker 1: were able to get some online. I don't know, I 497 00:21:08,119 --> 00:21:10,119 Speaker 1: heard dot com, maybe Amazon or something. We found some 498 00:21:10,200 --> 00:21:12,240 Speaker 1: online and she gave them a whirl and sort of 499 00:21:12,280 --> 00:21:14,960 Speaker 1: alternated between that and a couple of almonds with bananas 500 00:21:15,000 --> 00:21:17,240 Speaker 1: on the other days, because of course that bananas have 501 00:21:17,280 --> 00:21:19,560 Speaker 1: a little bit of potassium and magnesium in them as well, 502 00:21:19,600 --> 00:21:22,640 Speaker 1: so again some of those natural food sources that may 503 00:21:22,760 --> 00:21:25,439 Speaker 1: help with just a little bit of relaxation before sleep 504 00:21:25,480 --> 00:21:28,000 Speaker 1: as well. So she was quite a big exerciser in 505 00:21:28,040 --> 00:21:31,400 Speaker 1: her mind. It would often race at nighttime as well, 506 00:21:31,480 --> 00:21:33,160 Speaker 1: so giving her like a little bit of an after 507 00:21:33,200 --> 00:21:35,200 Speaker 1: dinner snack seemed to work well for her as part 508 00:21:35,200 --> 00:21:37,560 Speaker 1: of her like little wine down routine. Then she'd do 509 00:21:37,600 --> 00:21:39,400 Speaker 1: a little bit of stretching, then she'd go to her 510 00:21:39,760 --> 00:21:42,520 Speaker 1: shower nighttime routine. It seemed to work quite well, and she, 511 00:21:42,800 --> 00:21:44,560 Speaker 1: you know, whether it was placeible or not, seemed to 512 00:21:44,560 --> 00:21:46,840 Speaker 1: get some quite good benefits from the tart cherries. So 513 00:21:47,080 --> 00:21:48,760 Speaker 1: I really do like a little bit of you know, 514 00:21:48,800 --> 00:21:50,920 Speaker 1: that research kind of coming through as well, because I 515 00:21:50,960 --> 00:21:53,159 Speaker 1: really do feel like we, most of us, should be 516 00:21:53,200 --> 00:21:55,960 Speaker 1: prioritizing sleep a little bit more. Of course, if sleeper 517 00:21:56,000 --> 00:21:57,760 Speaker 1: is outside of your control, if you're listening with a 518 00:21:57,800 --> 00:22:00,439 Speaker 1: six week old baby and you're thinking, oh my goodness, 519 00:22:00,640 --> 00:22:02,320 Speaker 1: it's just not going to happen, so don't worry. But 520 00:22:02,320 --> 00:22:05,399 Speaker 1: if it is something that is within your control, absolutely 521 00:22:05,480 --> 00:22:08,320 Speaker 1: do try to prioritize it because it is so helpful 522 00:22:08,359 --> 00:22:11,480 Speaker 1: for just out energy levels, some of our hormone levels, 523 00:22:11,520 --> 00:22:13,399 Speaker 1: and of course our recovery as well. If we are 524 00:22:13,400 --> 00:22:16,080 Speaker 1: big exercises, if we're not getting adequate sleep a BLIY, 525 00:22:16,119 --> 00:22:18,600 Speaker 1: it doesn't have that chance to repair and recover properly 526 00:22:18,640 --> 00:22:21,400 Speaker 1: as well. What do you like from a sleep perspective 527 00:22:21,400 --> 00:22:23,239 Speaker 1: for your clients, Susie. When it comes to food or 528 00:22:23,280 --> 00:22:24,520 Speaker 1: even lifestyle. 529 00:22:24,200 --> 00:22:26,400 Speaker 2: Well, going back to the tarch area, actually a friend 530 00:22:26,400 --> 00:22:28,439 Speaker 2: of mine who's a sports dietician, had said to me 531 00:22:28,480 --> 00:22:31,160 Speaker 2: that they've been using it in the NURL nutrition for years, 532 00:22:31,160 --> 00:22:33,600 Speaker 2: the supplements, and they just order them online actually in 533 00:22:33,600 --> 00:22:37,400 Speaker 2: that concentrated supplement form. I think when we look at 534 00:22:37,440 --> 00:22:40,159 Speaker 2: the research and have a look at actually what's out there, 535 00:22:40,200 --> 00:22:42,920 Speaker 2: it's there haven't been a huge amount done, surprisingly given 536 00:22:42,960 --> 00:22:45,119 Speaker 2: that so many of us would like a little bit 537 00:22:45,119 --> 00:22:47,680 Speaker 2: more sleep. But what we do know is that the foods, 538 00:22:47,880 --> 00:22:52,280 Speaker 2: protein rich foods that are involved in serotonin contain trip 539 00:22:52,320 --> 00:22:54,920 Speaker 2: to pain in the amino acid and involved in serotonin 540 00:22:54,960 --> 00:22:59,240 Speaker 2: production and basically relaxation. So things like our milk, turkey, 541 00:22:59,440 --> 00:23:02,280 Speaker 2: cheese is some evidence to have those, but I think 542 00:23:02,320 --> 00:23:04,960 Speaker 2: for me it's a real balance of timing before you 543 00:23:05,000 --> 00:23:06,840 Speaker 2: go to bed, because of course the number of people 544 00:23:06,840 --> 00:23:09,239 Speaker 2: as they get older in particular or gaining weight, will 545 00:23:09,240 --> 00:23:12,080 Speaker 2: suffer from digestion and reflux, which can be very disruptive 546 00:23:12,119 --> 00:23:14,840 Speaker 2: to sleep. We know that alcohol can be very disruptive 547 00:23:14,880 --> 00:23:16,560 Speaker 2: to sleep as well, So if you're sort of seasoned 548 00:23:16,560 --> 00:23:18,760 Speaker 2: to have a glass or two of wine plus a 549 00:23:18,840 --> 00:23:21,359 Speaker 2: larger meal at night, that can really play havoc and 550 00:23:21,440 --> 00:23:24,360 Speaker 2: leave you waking up feeling dehydrated. We know that high 551 00:23:24,440 --> 00:23:27,200 Speaker 2: salt meals, so any kind of Asian stirfry that has 552 00:23:27,200 --> 00:23:30,320 Speaker 2: a soy sauce base, or Mexican food or pizza very 553 00:23:30,400 --> 00:23:32,879 Speaker 2: very high in sodium, and again can be leave you 554 00:23:32,920 --> 00:23:35,120 Speaker 2: restless in the night because of the MSG that might 555 00:23:35,119 --> 00:23:38,040 Speaker 2: be naturally occurring, or they're glutamates which be rich in 556 00:23:38,080 --> 00:23:41,000 Speaker 2: those meals, or just the dehydration coming from a really 557 00:23:41,080 --> 00:23:43,240 Speaker 2: high salt intake. But of course then I reckon the 558 00:23:43,280 --> 00:23:45,359 Speaker 2: biggest issue for many of us is that we reward 559 00:23:45,440 --> 00:23:47,760 Speaker 2: ourselves with treats at night, and we're not having a 560 00:23:47,760 --> 00:23:49,720 Speaker 2: slice of turkey, you know what I mean, Like we 561 00:23:49,800 --> 00:23:53,119 Speaker 2: are really having ice cream or chocolate which as you mentioned, 562 00:23:53,119 --> 00:23:56,160 Speaker 2: has got caffeine in it, or lollies or sweet food 563 00:23:56,160 --> 00:23:58,000 Speaker 2: which are really high in sugar. And what we know 564 00:23:58,680 --> 00:24:01,959 Speaker 2: is that that fluctuating glucose level before bed again can 565 00:24:02,040 --> 00:24:04,720 Speaker 2: really play havoc with getting into a deep sleep. So 566 00:24:04,920 --> 00:24:06,760 Speaker 2: I would really take time. If you enjoy kind of 567 00:24:06,760 --> 00:24:09,160 Speaker 2: a treat after dinner, if you can shift it more 568 00:24:09,160 --> 00:24:11,080 Speaker 2: to a dairy base one, you know, use one of 569 00:24:11,080 --> 00:24:14,159 Speaker 2: those mixes that perhaps is a milk base to facilitate 570 00:24:14,200 --> 00:24:16,480 Speaker 2: some sleep. Make sure that the options you're having a 571 00:24:16,520 --> 00:24:20,080 Speaker 2: lowing caffeine or caffeine free or even you probably better 572 00:24:20,119 --> 00:24:22,280 Speaker 2: like the French, have a little bit of cheese, you know, 573 00:24:22,280 --> 00:24:24,280 Speaker 2: a little bit of soft cheese, you know, spread thin 574 00:24:24,359 --> 00:24:27,119 Speaker 2: on a cracker is probably from a sleep perspective, it's 575 00:24:27,119 --> 00:24:28,680 Speaker 2: going to be a million times better than a bowl 576 00:24:28,720 --> 00:24:30,800 Speaker 2: of ice cream or a sweet reward before you go 577 00:24:30,880 --> 00:24:33,240 Speaker 2: to sleep. So all those things, and you want to 578 00:24:33,240 --> 00:24:35,520 Speaker 2: definitely have nothing in your stomach for about two hours 579 00:24:35,560 --> 00:24:37,720 Speaker 2: before you lay down, which is tricky because a lot 580 00:24:37,760 --> 00:24:39,840 Speaker 2: of us aren't getting home till seven or eight. Then 581 00:24:39,880 --> 00:24:41,680 Speaker 2: we're still having something at ten and we'll go straight 582 00:24:41,720 --> 00:24:44,280 Speaker 2: to bed. So if you can really enforce that eating 583 00:24:44,280 --> 00:24:47,159 Speaker 2: cutoff time at sort of eight o'clock, then have the 584 00:24:47,200 --> 00:24:49,399 Speaker 2: final one there. And if you like me trying to 585 00:24:49,440 --> 00:24:51,160 Speaker 2: avoid the cup of tea, which I love but keeps 586 00:24:51,200 --> 00:24:53,440 Speaker 2: me at half the night going the toilet. So really 587 00:24:53,560 --> 00:24:56,000 Speaker 2: be mindful of things that can be disruptive or wake 588 00:24:56,040 --> 00:24:58,320 Speaker 2: you up. And when it comes to things that are conducive, 589 00:24:58,359 --> 00:25:00,920 Speaker 2: you much better with a warm milk tree and even 590 00:25:00,960 --> 00:25:02,399 Speaker 2: a little bit of cheese than you are to have 591 00:25:02,440 --> 00:25:04,760 Speaker 2: any other sweet snack. So that's certainly worth a try. 592 00:25:05,200 --> 00:25:06,840 Speaker 1: I was definitely gonna say the warm cup of milk 593 00:25:06,880 --> 00:25:08,800 Speaker 1: because I remember what if ever I couldn't sleep when 594 00:25:08,840 --> 00:25:10,919 Speaker 1: I was younger, I'd come out into like the laundry 595 00:25:10,960 --> 00:25:12,560 Speaker 1: and I say, oh, I can't sleep, and she say, 596 00:25:12,560 --> 00:25:14,360 Speaker 1: go make a warm cup of milk, and she'd put 597 00:25:14,359 --> 00:25:15,800 Speaker 1: a little bit of this. It was like a malt 598 00:25:15,880 --> 00:25:17,840 Speaker 1: mix or something in it, and funnily enough, it always 599 00:25:17,880 --> 00:25:19,520 Speaker 1: got me to sleep. And I was just looking at 600 00:25:19,520 --> 00:25:21,160 Speaker 1: some of the research and it's because of the trip 601 00:25:21,200 --> 00:25:23,399 Speaker 1: to fan in there that really does help. So just 602 00:25:23,440 --> 00:25:25,800 Speaker 1: like our bananas, you know, dairy, a little bit of yogurts, 603 00:25:25,800 --> 00:25:27,840 Speaker 1: a little bit of milk can be really helpful. But 604 00:25:28,000 --> 00:25:30,400 Speaker 1: like you mentioned with the tea as well, that can 605 00:25:30,520 --> 00:25:32,240 Speaker 1: you know, particularly if you're having a big cup of 606 00:25:32,280 --> 00:25:33,720 Speaker 1: it keep you up at night because you're waking up 607 00:25:33,760 --> 00:25:35,720 Speaker 1: to use the bathroom, particularly as you get a bit older, 608 00:25:36,119 --> 00:25:38,520 Speaker 1: or you know, if you're pregnant, you're waking up multiple times. Anyway, 609 00:25:38,560 --> 00:25:40,120 Speaker 1: you don't want to throw more into the mix of it. 610 00:25:40,280 --> 00:25:42,000 Speaker 1: But what I did, SUSI because I love my cup 611 00:25:42,040 --> 00:25:44,119 Speaker 1: of tea. I find it quite comforting at nighttime. I 612 00:25:44,080 --> 00:25:46,160 Speaker 1: actually bought a really small cup, so if you're drinking 613 00:25:46,200 --> 00:25:48,400 Speaker 1: from a really small cup, I just once I make 614 00:25:48,440 --> 00:25:50,120 Speaker 1: myself a cup of tea, my brain has to drink 615 00:25:50,119 --> 00:25:52,320 Speaker 1: the whole thing. So I'm drinking from like a very 616 00:25:52,440 --> 00:25:54,600 Speaker 1: very very small tea cup, probably about a quarter size 617 00:25:54,600 --> 00:25:56,240 Speaker 1: of a normal cup. I probably only have four or 618 00:25:56,280 --> 00:25:58,879 Speaker 1: five SIPs, but for me, it's enough to really feel, 619 00:25:59,240 --> 00:26:01,720 Speaker 1: you know, quite colme and winding down. It's part of 620 00:26:01,760 --> 00:26:04,480 Speaker 1: my nighttime routine. But not having anywhere near the amount 621 00:26:04,480 --> 00:26:06,320 Speaker 1: of fluid that I would normally have in a traditional 622 00:26:06,359 --> 00:26:08,720 Speaker 1: cup of tea save it was for in the morning 623 00:26:08,800 --> 00:26:10,760 Speaker 1: or something like that. So just reducing the size of 624 00:26:10,800 --> 00:26:13,080 Speaker 1: your cup can be quite helpful rather than giving it 625 00:26:13,119 --> 00:26:15,679 Speaker 1: up all together. But definitely making sure that it is 626 00:26:15,760 --> 00:26:18,800 Speaker 1: caffeine free. If you are someone that's quite sensitive to caffeine, 627 00:26:18,880 --> 00:26:20,440 Speaker 1: you know. I know, Susie. I've been out with friends 628 00:26:20,480 --> 00:26:22,400 Speaker 1: with form and they've had a double expresso shot after 629 00:26:22,400 --> 00:26:24,840 Speaker 1: dinner and they sleep just fine. So some people really 630 00:26:24,840 --> 00:26:27,560 Speaker 1: aren't affected by caffeine at all, and others do need 631 00:26:27,560 --> 00:26:30,000 Speaker 1: to watch the amounts. I always recommend a decaf variety 632 00:26:30,080 --> 00:26:32,760 Speaker 1: or a herbal tea for my client, remembering that a 633 00:26:32,760 --> 00:26:35,000 Speaker 1: lot of green teas actually still have caffeine in there 634 00:26:35,040 --> 00:26:36,800 Speaker 1: as well, so just be careful of that and check 635 00:26:36,840 --> 00:26:38,960 Speaker 1: their labels as well. I think if you are someone 636 00:26:38,960 --> 00:26:41,040 Speaker 1: that is caffeine sensitive, yeah, perfect. 637 00:26:41,080 --> 00:26:42,520 Speaker 2: And if you are someone who is used to a 638 00:26:42,560 --> 00:26:45,119 Speaker 2: sweet treat but don't sleep well, I reckon give a 639 00:26:45,200 --> 00:26:47,479 Speaker 2: vital weight and a slice of light yaalsburger, go and 640 00:26:47,560 --> 00:26:49,320 Speaker 2: report back to us. We'd love to hear how you 641 00:26:49,359 --> 00:26:51,400 Speaker 2: go with it, because I think there's good evidence for that, 642 00:26:51,920 --> 00:26:54,760 Speaker 2: and certainly growing evidence that blooglycos control has a massive 643 00:26:54,840 --> 00:26:57,520 Speaker 2: role to play in our general health and wellbeing. And 644 00:26:57,560 --> 00:26:59,720 Speaker 2: sweet food at night is really not ideal when it 645 00:26:59,720 --> 00:27:00,919 Speaker 2: comes to to optimizing that. 646 00:27:01,200 --> 00:27:03,399 Speaker 1: Keep it for the afternoon and go free game on 647 00:27:03,440 --> 00:27:05,960 Speaker 1: the cheese at night time. All right, Well, that brings 648 00:27:06,000 --> 00:27:08,040 Speaker 1: us to the end of the Nutrition Couch for another Sunday. 649 00:27:08,160 --> 00:27:10,200 Speaker 1: If you haven't done so already, we would absolutely love 650 00:27:10,240 --> 00:27:12,520 Speaker 1: if you subscribe to our podcast and told your friends 651 00:27:12,520 --> 00:27:14,960 Speaker 1: about us as well. We're getting so many new listens 652 00:27:15,000 --> 00:27:17,359 Speaker 1: in twenty twenty three we couldn't be more grateful for 653 00:27:17,400 --> 00:27:19,359 Speaker 1: your support. And if you would like to leave us 654 00:27:19,400 --> 00:27:22,679 Speaker 1: a positive review, please use the Purple Apple podcast up. 655 00:27:22,800 --> 00:27:25,280 Speaker 1: Make sure you get the five stars that means top rating, 656 00:27:25,320 --> 00:27:27,879 Speaker 1: not the one star that means our negative rating, and 657 00:27:27,960 --> 00:27:29,800 Speaker 1: leave is a positive review and we'd love to know 658 00:27:29,840 --> 00:27:32,199 Speaker 1: what you enjoy most about the podcast, and don't forget 659 00:27:32,359 --> 00:27:34,879 Speaker 1: our live recording is available on our website, as is 660 00:27:34,920 --> 00:27:39,040 Speaker 1: our supermarket product guide that's the nutritioncouch dot com. Our 661 00:27:39,119 --> 00:27:41,639 Speaker 1: takeaway guide will be available very soon, so keep a 662 00:27:41,840 --> 00:27:43,320 Speaker 1: watch out for that one as well, and have a 663 00:27:43,359 --> 00:27:44,800 Speaker 1: good week. Everyone, Have a great week.