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