1 00:00:01,160 --> 00:00:04,360 Speaker 1: Who is in your support network? Is it your best friend, 2 00:00:04,680 --> 00:00:08,920 Speaker 1: your husband, your kids. The science clearly shows us that 3 00:00:08,960 --> 00:00:12,319 Speaker 1: we basically become like the people we spend our time with, 4 00:00:12,640 --> 00:00:15,240 Speaker 1: which means if your friends and family are not supportive 5 00:00:15,240 --> 00:00:17,599 Speaker 1: of your health and diet goals, things are going to 6 00:00:17,640 --> 00:00:21,560 Speaker 1: be pretty challenging. On today's episode of The Nutrition Couch, 7 00:00:21,680 --> 00:00:24,800 Speaker 1: we talk about support networks and why they are so 8 00:00:24,880 --> 00:00:28,240 Speaker 1: predictive of weight loss success. Hi, I'm Susie Burrow and 9 00:00:28,280 --> 00:00:31,160 Speaker 1: Emily and Wood, and as two of Australia's leading dieticians 10 00:00:31,200 --> 00:00:34,240 Speaker 1: who specialize in evidence based nutrition, we bring you The 11 00:00:34,320 --> 00:00:37,280 Speaker 1: Nutrition Couch, a bi weekly chat on everything that is 12 00:00:37,360 --> 00:00:40,640 Speaker 1: new in the world of food, diet and nutrition, as 13 00:00:40,680 --> 00:00:44,280 Speaker 1: well as support networks. Today we tackle the topical issue 14 00:00:44,280 --> 00:00:47,640 Speaker 1: of extreme fasts and Leanne has got a great example 15 00:00:47,760 --> 00:00:50,200 Speaker 1: of some of these doing the rounds and we share 16 00:00:50,280 --> 00:00:52,840 Speaker 1: our thoughts on them and for all the rice lovers 17 00:00:52,840 --> 00:00:54,720 Speaker 1: out there, we take a closer look at all the 18 00:00:54,720 --> 00:00:57,240 Speaker 1: different varieties of rice you can find in supermarkets and 19 00:00:57,280 --> 00:01:00,600 Speaker 1: we rate our favorite types. But t kick off, Leanne, 20 00:01:00,720 --> 00:01:03,000 Speaker 1: what is going on up there in Brisy. 21 00:01:03,160 --> 00:01:06,080 Speaker 2: It's not too bad, So I feel like Brisbane in 22 00:01:06,120 --> 00:01:08,560 Speaker 2: general is we're coming from the pretty devastating floods we 23 00:01:08,640 --> 00:01:10,520 Speaker 2: had a couple of weeks back. I know parts of 24 00:01:10,600 --> 00:01:12,759 Speaker 2: New South Wales got hit pretty hard as well, so 25 00:01:13,040 --> 00:01:15,720 Speaker 2: they clean up sort of happening. Community spirit's pretty high. 26 00:01:15,800 --> 00:01:18,240 Speaker 2: I feel like Ossie's are pretty resilient. You know, whenever 27 00:01:18,240 --> 00:01:20,280 Speaker 2: we're a bit down, everyone pitches in, they help out. 28 00:01:20,360 --> 00:01:22,880 Speaker 2: So I feel like the community spirit in general it's 29 00:01:22,920 --> 00:01:24,880 Speaker 2: coming back up up here. I think, you know, the 30 00:01:24,880 --> 00:01:26,600 Speaker 2: flood sort of hit us out of nowhere and we 31 00:01:26,600 --> 00:01:28,319 Speaker 2: didn't sort of know what was coming, so you know 32 00:01:28,360 --> 00:01:30,119 Speaker 2: a lot of my friends and family got affected as well. 33 00:01:30,120 --> 00:01:32,800 Speaker 2: It was pretty devastating. But yeah, I feel like Brisbane 34 00:01:32,800 --> 00:01:35,240 Speaker 2: we're back on the rise. You know, we've supported each 35 00:01:35,280 --> 00:01:37,160 Speaker 2: other and we're coming good again. So if any of 36 00:01:37,240 --> 00:01:40,000 Speaker 2: our listeners were affected by these horrible floods a few 37 00:01:40,000 --> 00:01:41,759 Speaker 2: weeks ago now or probably a few months ago when 38 00:01:41,760 --> 00:01:46,240 Speaker 2: you're listening, yeah stay strong and we're definitely thinking of 39 00:01:46,280 --> 00:01:48,360 Speaker 2: you and we're a pretty resilient bunch of us, Ossie. 40 00:01:48,480 --> 00:01:50,680 Speaker 2: So we'll be back on our feet no time, I feel. 41 00:01:51,120 --> 00:01:53,280 Speaker 1: And finally we should be to get up to Brisbane. 42 00:01:53,320 --> 00:01:56,800 Speaker 1: It was a year ago that we first recorded our 43 00:01:57,000 --> 00:01:59,640 Speaker 1: demos of the nutrition Couch and then it's taken a 44 00:01:59,720 --> 00:02:02,120 Speaker 1: year it's to come back up. So I'm hoping that 45 00:02:02,120 --> 00:02:04,000 Speaker 1: the water stays away and we can get back up 46 00:02:04,000 --> 00:02:06,320 Speaker 1: there and reconvene in person for the first time in 47 00:02:06,360 --> 00:02:09,240 Speaker 1: a year. Absolutely, So fingers crossed the universe works in 48 00:02:09,280 --> 00:02:09,760 Speaker 1: our favor. 49 00:02:09,880 --> 00:02:10,639 Speaker 2: Its gross. 50 00:02:10,680 --> 00:02:13,440 Speaker 1: So in this week's media article, Leanne, you sent me 51 00:02:13,600 --> 00:02:16,680 Speaker 1: a really interesting story on what we would call a 52 00:02:16,720 --> 00:02:20,760 Speaker 1: more extreme fast. Now, indeed, we have spoken at length 53 00:02:20,760 --> 00:02:23,880 Speaker 1: about intimate and fasting regimes on the podcast, and there's 54 00:02:23,960 --> 00:02:26,040 Speaker 1: huge amount of interest in them from both a weight 55 00:02:26,080 --> 00:02:30,240 Speaker 1: control perspective but also a longevity perspective, which, if we're honest, 56 00:02:30,520 --> 00:02:33,160 Speaker 1: that is where the research around fasting first came from. 57 00:02:33,200 --> 00:02:36,200 Speaker 1: It was about the health cellular health and anti aging 58 00:02:36,240 --> 00:02:39,960 Speaker 1: approaches as opposed to weight loss. Now, what I haven't 59 00:02:40,000 --> 00:02:42,320 Speaker 1: seen is a couple of these more extreme fast but 60 00:02:42,400 --> 00:02:45,160 Speaker 1: you came across one recently which I think is really 61 00:02:45,240 --> 00:02:48,760 Speaker 1: interesting and well worth a discussion because it's about extended 62 00:02:48,800 --> 00:02:52,200 Speaker 1: fasting and whether there is a health benefit or specifically 63 00:02:52,240 --> 00:02:54,000 Speaker 1: a weight loss benefit. So which is the one we're 64 00:02:54,040 --> 00:02:54,880 Speaker 1: going to talk about today? 65 00:02:55,000 --> 00:02:57,040 Speaker 2: Yeah, So I just I sent this to you, Susie, 66 00:02:57,040 --> 00:02:59,360 Speaker 2: because I had three clients in one week ask me 67 00:02:59,400 --> 00:03:01,840 Speaker 2: about this. And my clients are pretty savy, like they 68 00:03:01,960 --> 00:03:04,359 Speaker 2: know how to, you know, drawl through the evidence. They 69 00:03:04,360 --> 00:03:05,679 Speaker 2: know that if they're going to ask me a question, 70 00:03:05,760 --> 00:03:07,040 Speaker 2: they have to sort of see if it has a 71 00:03:07,080 --> 00:03:08,760 Speaker 2: bit of merit to it. That they're really good at that. 72 00:03:09,000 --> 00:03:10,440 Speaker 2: And I thought, you know what, if I have three 73 00:03:10,520 --> 00:03:12,360 Speaker 2: of my ladies asking me about the same thing in 74 00:03:12,400 --> 00:03:14,239 Speaker 2: one week, I think it's well worth a chatt and 75 00:03:14,280 --> 00:03:17,640 Speaker 2: well worth investigating. So what really intrigued me about what's 76 00:03:17,680 --> 00:03:21,520 Speaker 2: called prolong I think it's called the prolong fasting. I'm 77 00:03:21,520 --> 00:03:23,400 Speaker 2: gonna call it a diet for example, so it's pro 78 00:03:23,880 --> 00:03:27,120 Speaker 2: l o N And it really is designed, you know, 79 00:03:27,120 --> 00:03:29,359 Speaker 2: from a longevity perspective, and as you mentioned, that's where 80 00:03:29,360 --> 00:03:32,440 Speaker 2: the research on fasting comes from. And this prolonged I 81 00:03:32,480 --> 00:03:36,720 Speaker 2: guess fasting program was created by Valter Longo, who has 82 00:03:36,760 --> 00:03:39,480 Speaker 2: a PhD in longevity research. So he's one of the 83 00:03:40,000 --> 00:03:43,160 Speaker 2: I would say probably most well respective research is in 84 00:03:43,240 --> 00:03:46,080 Speaker 2: longevity in the world probably, So I was I was 85 00:03:46,120 --> 00:03:48,840 Speaker 2: pretty intrigued. And it's based on years of his research 86 00:03:49,120 --> 00:03:51,680 Speaker 2: around longevity, and you know, he's got some pretty impressive 87 00:03:51,680 --> 00:03:54,000 Speaker 2: outcomes and that sort of thing. So the prolonged diet 88 00:03:54,040 --> 00:03:58,000 Speaker 2: is it's a five day fasting protocol where essentially you 89 00:03:58,040 --> 00:04:00,240 Speaker 2: sign up, they send you a box which contains all 90 00:04:00,280 --> 00:04:02,000 Speaker 2: of your food. I think you get a couple of bars, 91 00:04:02,040 --> 00:04:04,640 Speaker 2: a couple of drinks, a couple of herbal teas. It's 92 00:04:04,680 --> 00:04:07,360 Speaker 2: pretty extreme from it like a calorie perspective, it's very 93 00:04:07,440 --> 00:04:09,840 Speaker 2: very low calorie. It's one hundred percent plant based, it's 94 00:04:09,840 --> 00:04:13,080 Speaker 2: gluten free, there's no GMOs, no artificial additives, so it's 95 00:04:13,200 --> 00:04:16,000 Speaker 2: you know, promoted, is very quote unquote healthy. But I 96 00:04:16,000 --> 00:04:17,840 Speaker 2: think the biggest benefits out of it are supposed to 97 00:04:17,880 --> 00:04:20,720 Speaker 2: be the fact that it helps with longevity long term. 98 00:04:20,760 --> 00:04:22,640 Speaker 2: But I really did feel like when I was researching 99 00:04:22,680 --> 00:04:24,760 Speaker 2: it on the website and what I was reading reviews 100 00:04:24,800 --> 00:04:27,000 Speaker 2: from people, a lot of people were talking about from 101 00:04:27,040 --> 00:04:30,480 Speaker 2: a weight based perspective, so I think that that probably 102 00:04:30,520 --> 00:04:33,039 Speaker 2: is a discussion in itself, but from the longevity side 103 00:04:33,040 --> 00:04:35,240 Speaker 2: of things, there was a little bit of research. Well 104 00:04:35,279 --> 00:04:38,000 Speaker 2: there's you know, it's built on his research over years 105 00:04:38,000 --> 00:04:40,320 Speaker 2: and years and years. So he's the director of the 106 00:04:40,360 --> 00:04:44,120 Speaker 2: Longevity Institute in the University of Southern California in LA 107 00:04:44,360 --> 00:04:46,600 Speaker 2: and he works with companies such as like the Mayo Clinic, 108 00:04:46,720 --> 00:04:49,960 Speaker 2: so really big, well respected company, Susie in terms of, 109 00:04:50,000 --> 00:04:52,440 Speaker 2: you know, recommending for these companies things to do with 110 00:04:52,480 --> 00:04:55,359 Speaker 2: longevity and health long term. So I found that it 111 00:04:55,440 --> 00:04:58,400 Speaker 2: was interesting that he created a protocol or a program, 112 00:04:58,600 --> 00:05:01,880 Speaker 2: but it really does to me sort of it sells 113 00:05:01,920 --> 00:05:03,880 Speaker 2: me on more of a weight loss perspective. And indeed, 114 00:05:03,880 --> 00:05:06,640 Speaker 2: the studies that they have done on this prolonged diet 115 00:05:06,880 --> 00:05:09,279 Speaker 2: was I think it was funded by the company itself. 116 00:05:09,560 --> 00:05:12,640 Speaker 2: There was one that said, basically a clinical study of 117 00:05:12,680 --> 00:05:16,160 Speaker 2: the participants who completed the five days of the prolonged cycle, 118 00:05:16,400 --> 00:05:18,680 Speaker 2: so they actually did three cycles SUSI. They did it 119 00:05:18,720 --> 00:05:20,960 Speaker 2: once a month, so for five days every month for 120 00:05:21,040 --> 00:05:23,279 Speaker 2: three months, and at the end of that study, the 121 00:05:23,279 --> 00:05:25,880 Speaker 2: participants are an average weight loss of about two point 122 00:05:25,880 --> 00:05:29,159 Speaker 2: three kilos, so most of this was primarily abdominal fat. 123 00:05:29,160 --> 00:05:32,080 Speaker 2: They actually managed to maintain the majority of their lean 124 00:05:32,120 --> 00:05:34,719 Speaker 2: body mass. And I think this was because you know, 125 00:05:34,760 --> 00:05:37,160 Speaker 2: it was only a five day fasting period. It wasn't 126 00:05:37,200 --> 00:05:39,240 Speaker 2: something like it was like a twenty eight day diet 127 00:05:39,279 --> 00:05:40,839 Speaker 2: or a three month diet. They just set it for 128 00:05:40,920 --> 00:05:43,400 Speaker 2: five days, once a month for three months. But when 129 00:05:43,400 --> 00:05:45,600 Speaker 2: you think about that, SUSI, it's quite expensive. I think 130 00:05:45,600 --> 00:05:48,400 Speaker 2: it's two hundred and sixty nine US dollars for the 131 00:05:48,440 --> 00:05:51,919 Speaker 2: five day fast, and in that fast you get you 132 00:05:51,960 --> 00:05:54,760 Speaker 2: can only basically consume what comes in your box that's 133 00:05:54,800 --> 00:05:57,839 Speaker 2: delivered to you. So there's what's called L Crackers and 134 00:05:58,120 --> 00:06:02,080 Speaker 2: L Choco Crispa and L bar for energy. There's a 135 00:06:02,200 --> 00:06:04,640 Speaker 2: very flavor drink and orange flavor drink, a couple of 136 00:06:04,640 --> 00:06:07,080 Speaker 2: Herbal tea bags, and a couple of I think there's 137 00:06:07,200 --> 00:06:09,880 Speaker 2: three four five suit mixes. You get one suit mix 138 00:06:09,920 --> 00:06:12,039 Speaker 2: a day, a bar, a couple of Herbal teas. So 139 00:06:12,080 --> 00:06:14,720 Speaker 2: it's very very low calorie. It almost reminded me of 140 00:06:14,760 --> 00:06:17,159 Speaker 2: like a VLCD because you get you know, the bars 141 00:06:17,160 --> 00:06:19,120 Speaker 2: and the soups. You're sort of replacing your food with 142 00:06:19,160 --> 00:06:21,680 Speaker 2: a couple of these products. It's very low calorie, but 143 00:06:21,720 --> 00:06:23,960 Speaker 2: it's supposed to have you know, ingredients in there and 144 00:06:24,000 --> 00:06:28,040 Speaker 2: the macronutrient distribution to promote cellular renewal. The website says 145 00:06:28,040 --> 00:06:30,839 Speaker 2: that it supports metabolic health, it helps with mental clarity. 146 00:06:31,200 --> 00:06:33,200 Speaker 2: That five day Fast SuDS is two hundred and sixty 147 00:06:33,279 --> 00:06:35,960 Speaker 2: nine US dollars. So to do that across a three 148 00:06:36,000 --> 00:06:38,120 Speaker 2: month period, so once a month for three months is 149 00:06:38,360 --> 00:06:40,920 Speaker 2: comes to eight hundred and seven usd And to lose 150 00:06:40,960 --> 00:06:43,480 Speaker 2: an average of you know, two point three kilos across 151 00:06:43,480 --> 00:06:46,880 Speaker 2: three months for eight hundred US dollars, which is well 152 00:06:46,880 --> 00:06:49,919 Speaker 2: over one thousand dollars in Australian dollars for you know, 153 00:06:49,960 --> 00:06:52,640 Speaker 2: two kilos. I really do think from a weight loss perspective, 154 00:06:53,040 --> 00:06:55,280 Speaker 2: you're better off working one on one with a dietician 155 00:06:55,720 --> 00:06:58,359 Speaker 2: and sort of not spending that sort of absorbant amount 156 00:06:58,400 --> 00:07:00,960 Speaker 2: of money. But from a long dev perspective, you know, 157 00:07:01,080 --> 00:07:04,320 Speaker 2: perhaps if our listeners were interested in it, it could 158 00:07:04,360 --> 00:07:06,279 Speaker 2: be helpful. But there is a big disclaim, or not 159 00:07:06,320 --> 00:07:08,800 Speaker 2: a big disclaimer, a small disclaimer on the bottom of 160 00:07:08,839 --> 00:07:12,120 Speaker 2: the website that says Prolong is not intended to diagnose, treat, 161 00:07:12,280 --> 00:07:15,720 Speaker 2: cure or prevent any diseases, and individual results may vary. 162 00:07:15,920 --> 00:07:18,160 Speaker 2: So some people on average lost two point three kilos, 163 00:07:18,160 --> 00:07:20,440 Speaker 2: some would have lost absolutely nothing, and a couple more 164 00:07:20,440 --> 00:07:23,040 Speaker 2: would have lost maybe a bit more three four five kilos. 165 00:07:23,080 --> 00:07:25,240 Speaker 2: So I think from a weight loss perspective, there are 166 00:07:25,240 --> 00:07:28,640 Speaker 2: definitely probably better things on the market, and indeed perhaps 167 00:07:28,680 --> 00:07:31,880 Speaker 2: just something like intimate fasting may actually be more beneficial 168 00:07:31,880 --> 00:07:33,720 Speaker 2: and a lot more affordable for a lot of people. 169 00:07:34,040 --> 00:07:36,520 Speaker 2: But the research around long devity I did think was 170 00:07:36,960 --> 00:07:39,920 Speaker 2: quite interesting, and the website does recommend doing it a 171 00:07:39,960 --> 00:07:42,520 Speaker 2: few times a year to promote you know that cellular 172 00:07:42,600 --> 00:07:45,360 Speaker 2: renewal and metabolic health and turnover that we do know 173 00:07:45,480 --> 00:07:48,320 Speaker 2: is important, you know, metabolically. So what do you think 174 00:07:48,360 --> 00:07:51,200 Speaker 2: about this, SUSI it's I think it's interesting, but it's 175 00:07:51,240 --> 00:07:53,960 Speaker 2: probably got more of a health halo attachment to it 176 00:07:54,080 --> 00:07:56,600 Speaker 2: than you know, the research actually shows there's not a 177 00:07:56,640 --> 00:07:59,160 Speaker 2: whole lot of research on his protocol at the moment. 178 00:07:59,440 --> 00:08:02,640 Speaker 1: I think this is a classic example where a researcher 179 00:08:02,920 --> 00:08:06,600 Speaker 1: has tried to successfully make a commercial enterprise out of 180 00:08:06,640 --> 00:08:10,720 Speaker 1: their research and basically make some money. Because we have 181 00:08:10,920 --> 00:08:13,440 Speaker 1: known for a really long time that there are a 182 00:08:13,520 --> 00:08:17,360 Speaker 1: number of benefits to fasting when it comes to cellular 183 00:08:17,440 --> 00:08:20,000 Speaker 1: health and longevity. As we've mentioned, you know, this was 184 00:08:20,040 --> 00:08:23,640 Speaker 1: where the intermittent fasting regimes began. About many minis ago. 185 00:08:23,680 --> 00:08:26,280 Speaker 1: We knew that primates, if they cut twenty five percent 186 00:08:26,280 --> 00:08:28,560 Speaker 1: of their calories, that they would live longer lives, They 187 00:08:28,560 --> 00:08:31,680 Speaker 1: would be much healthier. So it's not for me anything new, 188 00:08:31,720 --> 00:08:33,800 Speaker 1: and these are just ways of spinning it into a 189 00:08:33,800 --> 00:08:36,560 Speaker 1: new regime that people can sell for really really high, 190 00:08:37,320 --> 00:08:40,559 Speaker 1: really high cost points, because I find it really interesting. 191 00:08:40,559 --> 00:08:42,760 Speaker 1: You know they talk about oh, it's got no process stuff, 192 00:08:42,760 --> 00:08:44,760 Speaker 1: that's got no gluten free, but you know you're feeding 193 00:08:44,800 --> 00:08:47,800 Speaker 1: yourself with processed bars and meal replacements. Like again, that's 194 00:08:47,840 --> 00:08:51,120 Speaker 1: not new. So I think that the take home message 195 00:08:51,120 --> 00:08:56,480 Speaker 1: is that any fasting program will have some benefits if 196 00:08:56,520 --> 00:08:59,880 Speaker 1: you can do it and it doesn't ignite feelings of 197 00:09:00,040 --> 00:09:02,400 Speaker 1: a privation and binge eating, which is always my concern 198 00:09:02,440 --> 00:09:04,840 Speaker 1: with extreme fasting, whether it's the five two, whether it's 199 00:09:04,840 --> 00:09:07,000 Speaker 1: a program like this which is severely let's be honest, 200 00:09:07,000 --> 00:09:10,000 Speaker 1: calorie restricted. So for many of my clients, many of 201 00:09:10,000 --> 00:09:12,080 Speaker 1: my female clients, as soon as they feel restricted on 202 00:09:12,120 --> 00:09:15,760 Speaker 1: any kind of dietary regime, it can trigger binge eating. 203 00:09:15,920 --> 00:09:18,760 Speaker 1: It can trigger feelings of restriction and the diet cycle, 204 00:09:18,760 --> 00:09:21,160 Speaker 1: which we surely do not want to be promoting. So 205 00:09:21,240 --> 00:09:23,440 Speaker 1: I think for people who are not as vulnerable to that, 206 00:09:23,480 --> 00:09:25,760 Speaker 1: if they wanted to incorporate fasting into their life, for 207 00:09:25,840 --> 00:09:28,760 Speaker 1: some of these huge benefits which absolutely come when to 208 00:09:28,920 --> 00:09:32,679 Speaker 1: hormonal health, cellular health, anti aging, particularly that you can 209 00:09:32,720 --> 00:09:35,840 Speaker 1: do it yourself just following the five two without having 210 00:09:35,840 --> 00:09:38,760 Speaker 1: to spend huge amounts of money on these programs. So 211 00:09:38,920 --> 00:09:40,640 Speaker 1: the way they lure you in is they say, if 212 00:09:40,640 --> 00:09:43,000 Speaker 1: you pay all this money, you're going to get these benefits. 213 00:09:43,040 --> 00:09:45,240 Speaker 1: But as I said, you and I could design something 214 00:09:45,320 --> 00:09:47,120 Speaker 1: very similar for a fraction of the price. You know, 215 00:09:47,160 --> 00:09:50,600 Speaker 1: it's basically herbal tea, probably a broth type soup, and 216 00:09:50,600 --> 00:09:52,640 Speaker 1: maybe a meal replacement bar. So I can do that 217 00:09:52,679 --> 00:09:55,080 Speaker 1: for about five dollars a day. You don't need to 218 00:09:55,120 --> 00:09:57,880 Speaker 1: pay for these programs. So I'm always very suspicious when 219 00:09:58,120 --> 00:10:01,240 Speaker 1: suddenly researchers have become and promoted some programs if it's 220 00:10:01,280 --> 00:10:04,040 Speaker 1: breaking the world news cycle. There's nothing new in this 221 00:10:04,600 --> 00:10:07,400 Speaker 1: other than it's an extremely restrictive fasting protocol that if 222 00:10:07,400 --> 00:10:09,320 Speaker 1: you follow you may or may not get results. But 223 00:10:09,440 --> 00:10:11,400 Speaker 1: as I said, you can get those exact results, if 224 00:10:11,400 --> 00:10:14,440 Speaker 1: not more, for a whole lot cheaper. And it's not 225 00:10:14,760 --> 00:10:17,360 Speaker 1: a unique benefit from anything in this program that I 226 00:10:17,400 --> 00:10:17,760 Speaker 1: can see. 227 00:10:17,840 --> 00:10:19,920 Speaker 2: Yeah, and I thought that the uniqueness of it would 228 00:10:19,960 --> 00:10:23,600 Speaker 2: be interesting from the longevity perspective, But when you actually 229 00:10:23,640 --> 00:10:26,800 Speaker 2: look at the clinical study that they did. It just 230 00:10:26,840 --> 00:10:28,920 Speaker 2: talks about weight loss, and I think, oh, like, I 231 00:10:28,920 --> 00:10:31,439 Speaker 2: actually wanted to see the benefits. I know, you're not 232 00:10:31,440 --> 00:10:33,120 Speaker 2: going to see it from following people for three months. 233 00:10:33,200 --> 00:10:35,280 Speaker 2: You're not going to see benefits in terms of longevity. 234 00:10:35,400 --> 00:10:37,320 Speaker 2: But I did want to see some sort of you know, 235 00:10:37,600 --> 00:10:40,880 Speaker 2: so there were newal processes or something happening from you know, 236 00:10:40,920 --> 00:10:44,880 Speaker 2: a metabolic longevity perspective. But really the results just talked 237 00:10:44,880 --> 00:10:46,640 Speaker 2: about weight loss. So I thought, like, you've got some 238 00:10:46,679 --> 00:10:49,520 Speaker 2: great qualifications, You've done some fabulous research in the past, 239 00:10:49,559 --> 00:10:52,240 Speaker 2: but this probably is just another weight loss program. Let's 240 00:10:52,240 --> 00:10:53,080 Speaker 2: be honest, isn't it. 241 00:10:53,080 --> 00:10:54,680 Speaker 1: It is there, and that's what they are, you know, 242 00:10:54,679 --> 00:10:57,160 Speaker 1: their weight loss programs, and the reason they're marketed on 243 00:10:57,200 --> 00:11:00,280 Speaker 1: weight loss, not longevity is that weight loss cells want 244 00:11:00,320 --> 00:11:02,240 Speaker 1: quick weight loss. They want to feel like something's working. 245 00:11:02,280 --> 00:11:04,160 Speaker 1: They want to throw some money at a problem and 246 00:11:04,200 --> 00:11:06,600 Speaker 1: have it fixed. But unfortunately, physiology is a lot more 247 00:11:06,600 --> 00:11:10,040 Speaker 1: complicated than that, and you have to burn fat and 248 00:11:10,080 --> 00:11:12,880 Speaker 1: that takes time, you know. So again, as I said, 249 00:11:12,880 --> 00:11:17,000 Speaker 1: it's just that any weight loss program is generally there 250 00:11:17,080 --> 00:11:20,679 Speaker 1: with the intent of making money. Unfortunately, and this is 251 00:11:20,720 --> 00:11:23,920 Speaker 1: another example where they've put some you know, acting like 252 00:11:23,960 --> 00:11:27,440 Speaker 1: it's a unique new program that no one else has got, 253 00:11:27,520 --> 00:11:29,640 Speaker 1: and it's got this well, So there's so many programs 254 00:11:29,640 --> 00:11:32,200 Speaker 1: that mimic this. I'm sure you're writing off the back 255 00:11:32,240 --> 00:11:35,199 Speaker 1: of some strong research, but we've known about this research 256 00:11:35,200 --> 00:11:38,440 Speaker 1: for quite some time, so absolutely, I think that for me, 257 00:11:38,559 --> 00:11:41,360 Speaker 1: the take home message to anyone listening is sure, if 258 00:11:41,360 --> 00:11:43,839 Speaker 1: you want to keep yourselves as healthy as possible, there 259 00:11:43,880 --> 00:11:48,040 Speaker 1: is strong evidence to show that cycling low calorie periods, 260 00:11:48,600 --> 00:11:52,000 Speaker 1: even an extended fast overnight or a low calorie day 261 00:11:52,040 --> 00:11:54,440 Speaker 1: every so often, there are benefits to doing that if 262 00:11:54,440 --> 00:11:58,000 Speaker 1: it doesn't induce any of those restrictive type biddiness type 263 00:11:58,040 --> 00:12:00,400 Speaker 1: cycles and indeedly d when so many of us over 264 00:12:00,440 --> 00:12:02,840 Speaker 1: eat on a day to day basis, having a light 265 00:12:02,920 --> 00:12:05,360 Speaker 1: day every now and again, or you know, a period 266 00:12:05,400 --> 00:12:07,360 Speaker 1: where for a couple of days you may only have 267 00:12:07,440 --> 00:12:10,400 Speaker 1: lower calorie foods like soups and salads. It's not a 268 00:12:10,440 --> 00:12:13,480 Speaker 1: bad thing, but you don't have to pay huge amounts 269 00:12:13,520 --> 00:12:16,240 Speaker 1: of money to do it this way, because ultimately you're 270 00:12:16,280 --> 00:12:19,040 Speaker 1: just lighting someone else's pockets. And you know, there's so 271 00:12:19,080 --> 00:12:22,319 Speaker 1: many factors that influence longevity. There's genetics, it doesn't mean 272 00:12:22,400 --> 00:12:24,040 Speaker 1: just because you do something like this you're going to 273 00:12:24,040 --> 00:12:26,640 Speaker 1: live a longer life. It's about a holistic approach long 274 00:12:26,720 --> 00:12:30,199 Speaker 1: term and having strong dietary foundations where if you can 275 00:12:30,559 --> 00:12:33,480 Speaker 1: can include incorporate a lower calorie day every so often 276 00:12:33,559 --> 00:12:35,760 Speaker 1: consistently over the course of your life and keep your 277 00:12:35,760 --> 00:12:38,080 Speaker 1: weight controlled. That's one of the best things we can 278 00:12:38,160 --> 00:12:41,200 Speaker 1: do for all of our health to support a longer life. 279 00:12:41,320 --> 00:12:43,640 Speaker 1: But it's not ultimately in our control either, so we 280 00:12:43,679 --> 00:12:45,080 Speaker 1: do have to be a little bit careful about what 281 00:12:45,120 --> 00:12:48,079 Speaker 1: we promise when it comes to any kind of dietary regime. 282 00:12:48,440 --> 00:12:50,240 Speaker 2: And you mentioned genetics, and now the big one that 283 00:12:50,280 --> 00:12:53,000 Speaker 2: which really promotes longevity is your environment as well. You know, 284 00:12:53,000 --> 00:12:55,760 Speaker 2: if you live in a place that's highly polluted, if 285 00:12:55,800 --> 00:12:57,800 Speaker 2: you smoke, if you drink a lot of alcohol, if 286 00:12:57,800 --> 00:12:59,640 Speaker 2: you don't wear sunscreen when you go out, there are 287 00:12:59,679 --> 00:13:01,480 Speaker 2: a lot of actors that also, you know, from an 288 00:13:01,559 --> 00:13:05,240 Speaker 2: environmental perspective, actually can reduce long deevity as well. So 289 00:13:05,240 --> 00:13:07,319 Speaker 2: it's not just what we put in our mouths. There's 290 00:13:07,320 --> 00:13:09,200 Speaker 2: a whole lot of other factors that go into it 291 00:13:09,200 --> 00:13:10,800 Speaker 2: as well. But I will wrap us up Susie with 292 00:13:10,920 --> 00:13:13,160 Speaker 2: saying with fasting we have talked about. You know, there 293 00:13:13,200 --> 00:13:15,599 Speaker 2: are definitely benefits, there is research to support it. It 294 00:13:15,679 --> 00:13:19,559 Speaker 2: is absolutely not recommended for pregnancy, breastfeeding, or anybody that 295 00:13:19,720 --> 00:13:23,280 Speaker 2: has high energy requirements you might be undergoing, I don't know, 296 00:13:23,760 --> 00:13:26,640 Speaker 2: chemotherapy for an aggresive type of cancer or something like that, 297 00:13:26,960 --> 00:13:30,079 Speaker 2: or if you have a background of disordered eating or 298 00:13:30,120 --> 00:13:33,040 Speaker 2: in eating disorder, fasting is absolutely not something that we 299 00:13:33,080 --> 00:13:35,160 Speaker 2: would recommend, So I just wanted to be very clear 300 00:13:35,200 --> 00:13:36,120 Speaker 2: about that on the podcast. 301 00:13:36,120 --> 00:13:38,160 Speaker 1: Susie and I agree, and I think if you straight 302 00:13:38,200 --> 00:13:41,480 Speaker 1: away the thought of feeling restricted or any diets induces 303 00:13:41,480 --> 00:13:44,480 Speaker 1: a strong emotional response, it's probably not the right program 304 00:13:44,559 --> 00:13:47,280 Speaker 1: for you. You've ultimately, as you said, got to feel 305 00:13:47,280 --> 00:13:49,400 Speaker 1: good about your program and you enjoy doing it and 306 00:13:49,440 --> 00:13:51,720 Speaker 1: it can be sustainable, and then you're on the right track. 307 00:13:52,120 --> 00:13:55,240 Speaker 1: But what you talked about, Leanne isn't off topic about 308 00:13:55,280 --> 00:13:57,479 Speaker 1: what we're going to move to next, which is our environment, 309 00:13:58,240 --> 00:14:01,120 Speaker 1: because we thought, you know, I've had a lot of 310 00:14:01,160 --> 00:14:05,840 Speaker 1: clients really struggling at this time of year to maintain 311 00:14:05,920 --> 00:14:08,360 Speaker 1: the momentum they've had with the new year, with their 312 00:14:08,360 --> 00:14:12,040 Speaker 1: lifestyle choices, because of course life has picked up we're 313 00:14:12,080 --> 00:14:14,680 Speaker 1: in full swing with the kids, and work is back. 314 00:14:14,720 --> 00:14:16,640 Speaker 1: A lot of us are going back into the office. 315 00:14:16,960 --> 00:14:20,040 Speaker 1: We've got longer days, a lot of stress around, and 316 00:14:20,520 --> 00:14:22,400 Speaker 1: all of a sudden, it can be hard to find 317 00:14:22,400 --> 00:14:26,320 Speaker 1: the energy and the time to dedicate to making strong 318 00:14:26,520 --> 00:14:29,240 Speaker 1: lifestyle choices when it comes to our diet and exercise, 319 00:14:29,280 --> 00:14:32,240 Speaker 1: and we don't necessarily have the mental space to commit 320 00:14:32,280 --> 00:14:34,200 Speaker 1: to planning and all the things we need to do 321 00:14:34,280 --> 00:14:36,400 Speaker 1: to keep on track. So a number of my clients 322 00:14:36,400 --> 00:14:38,520 Speaker 1: have really been struggling with that. So we thought it 323 00:14:38,560 --> 00:14:40,400 Speaker 1: was a really opportune time to talk a little bit 324 00:14:40,440 --> 00:14:43,680 Speaker 1: about support networks because we've known for a long time 325 00:14:43,880 --> 00:14:46,640 Speaker 1: that basically, in life in general, not just about diet 326 00:14:46,680 --> 00:14:49,280 Speaker 1: and lifestyle choices, but with all of our choices, we 327 00:14:49,400 --> 00:14:52,400 Speaker 1: ultimately become like the people we spend our time with. 328 00:14:52,800 --> 00:14:54,960 Speaker 1: So if you are with a partner who is not 329 00:14:55,040 --> 00:14:57,840 Speaker 1: overly healthy, who loves a drink, who loves to eat out, 330 00:14:57,920 --> 00:15:00,400 Speaker 1: who sits in front of the couch and eats, you know, 331 00:15:00,520 --> 00:15:03,400 Speaker 1: junk food each night, or if you're in an office 332 00:15:03,480 --> 00:15:05,840 Speaker 1: environment and spend many hours a day there where no 333 00:15:05,880 --> 00:15:08,080 Speaker 1: one takes a lunch break, no one moves from their 334 00:15:08,080 --> 00:15:10,480 Speaker 1: desk all day and Uber eats is on the frequent 335 00:15:10,560 --> 00:15:14,120 Speaker 1: call you will Ultimately, the research shows develop some of 336 00:15:14,160 --> 00:15:16,880 Speaker 1: those lifestyle habits. It's like osmosis. We just pick them 337 00:15:16,960 --> 00:15:20,040 Speaker 1: up over time. And as such, often in relationships we're 338 00:15:20,040 --> 00:15:23,480 Speaker 1: gaining weight, or in family environments, kids are mimicking adults 339 00:15:23,480 --> 00:15:26,040 Speaker 1: in terms of their lifestyle choices and how healthy they are. 340 00:15:26,280 --> 00:15:30,440 Speaker 1: And so when you're struggling lyand with making positive progress, 341 00:15:30,920 --> 00:15:34,560 Speaker 1: sometimes some pretty big questions need to be asked of 342 00:15:35,000 --> 00:15:37,320 Speaker 1: what's going on in home or what's going on in work, 343 00:15:37,400 --> 00:15:41,920 Speaker 1: and are you able to identify where you may not 344 00:15:41,960 --> 00:15:44,520 Speaker 1: be getting the support that you require, and is it 345 00:15:44,600 --> 00:15:48,040 Speaker 1: time to make some pretty big changes in your relationship, 346 00:15:48,120 --> 00:15:51,640 Speaker 1: in your social circles, in your workplace, because ultimately it's 347 00:15:51,640 --> 00:15:55,160 Speaker 1: not conducive to your best self and your best health position. 348 00:15:55,760 --> 00:15:58,160 Speaker 1: So I'll give you an example that's not too confronting, 349 00:15:58,160 --> 00:15:59,720 Speaker 1: because of course we're not expecting everyone to go on 350 00:15:59,800 --> 00:16:02,280 Speaker 1: quit their jobs because no one takes a lunch break 351 00:16:02,480 --> 00:16:04,840 Speaker 1: where we're much more realistic than that, or leave your 352 00:16:04,880 --> 00:16:06,720 Speaker 1: husband just because he likes to eat chips in front 353 00:16:06,760 --> 00:16:08,880 Speaker 1: of the TV at night. But what we are saying 354 00:16:09,040 --> 00:16:11,080 Speaker 1: is that it's good to just observe and be aware 355 00:16:11,120 --> 00:16:13,000 Speaker 1: of these habits. So a classic one I've had this 356 00:16:13,040 --> 00:16:15,760 Speaker 1: week multiple times with a few of my clients is 357 00:16:15,760 --> 00:16:18,600 Speaker 1: that I've been looking at food diaries and busy mums 358 00:16:18,640 --> 00:16:21,560 Speaker 1: and they're overwhelmed and there'll be, you know, some sort 359 00:16:21,600 --> 00:16:24,360 Speaker 1: of kid snacks there, and I've had a conversation, well, 360 00:16:24,960 --> 00:16:27,880 Speaker 1: you know, why are you buying those kind of Dorito's 361 00:16:28,000 --> 00:16:30,320 Speaker 1: or lollies? Why are they at home? Because we know 362 00:16:30,440 --> 00:16:32,920 Speaker 1: again that if the food's in the house, you will 363 00:16:32,960 --> 00:16:35,640 Speaker 1: eat it, so why are you buying it? And then 364 00:16:35,720 --> 00:16:38,800 Speaker 1: the feedback is olts for the kids, you know I 365 00:16:38,920 --> 00:16:40,920 Speaker 1: want And one of my clients actually replied to me, no, 366 00:16:41,040 --> 00:16:43,920 Speaker 1: it's not changeable. I'm not prepared to not buy it, 367 00:16:44,640 --> 00:16:47,440 Speaker 1: which is a choice, and we all have the choice absolutely. 368 00:16:47,560 --> 00:16:50,120 Speaker 1: But the question I went back to my client with 369 00:16:50,120 --> 00:16:54,320 Speaker 1: without being inflammatory, was more the question of why do 370 00:16:54,400 --> 00:16:56,560 Speaker 1: you think it's good for the kids to have that either, 371 00:16:57,080 --> 00:17:00,400 Speaker 1: because you're ultimately teaching them to reward with sweet food 372 00:17:00,480 --> 00:17:02,720 Speaker 1: and have it in the home, and then you're eating 373 00:17:02,760 --> 00:17:04,720 Speaker 1: it and everyone's eating it, and then you're unhappy with 374 00:17:04,760 --> 00:17:06,399 Speaker 1: your weight. You know, there's a lot more negatives I 375 00:17:06,400 --> 00:17:08,280 Speaker 1: would say than come from the positives of having a 376 00:17:08,359 --> 00:17:10,560 Speaker 1: handful of lollies, or if you do want some lollies 377 00:17:10,560 --> 00:17:12,840 Speaker 1: occasionally gone by, some eat them and get rid of them. 378 00:17:13,000 --> 00:17:14,920 Speaker 1: But it was very confronting for that client. She really 379 00:17:14,920 --> 00:17:18,280 Speaker 1: struggled with that question, and I often see it with 380 00:17:18,400 --> 00:17:21,359 Speaker 1: my clients and their partners. I've got another client in 381 00:17:21,400 --> 00:17:23,560 Speaker 1: a relationship and on the weekend she really finds it 382 00:17:23,560 --> 00:17:26,159 Speaker 1: difficult because her partner's not healthy. There's a lot of 383 00:17:26,200 --> 00:17:28,000 Speaker 1: eating out, there's a lot of takeaway, and there's not 384 00:17:28,080 --> 00:17:31,639 Speaker 1: much movement, and she sort of morphs into that pattern 385 00:17:31,680 --> 00:17:34,840 Speaker 1: each week, and ultimately it's stopping her from reaching her goals. 386 00:17:34,880 --> 00:17:38,000 Speaker 1: So it's more I guess the discussion today lean was 387 00:17:38,040 --> 00:17:41,200 Speaker 1: as a reminder that if you're in an environment that's 388 00:17:41,240 --> 00:17:44,840 Speaker 1: not healthy, whether it's your personal relationship, your workplace, it's 389 00:17:44,880 --> 00:17:47,639 Speaker 1: going to be pretty challenging to change it unless you 390 00:17:47,720 --> 00:17:51,080 Speaker 1: make some very big changes in terms of your structure 391 00:17:51,080 --> 00:17:54,720 Speaker 1: and routine. And now perhaps is a time to observe 392 00:17:55,040 --> 00:17:58,080 Speaker 1: in these environments, where are you overeating and what is 393 00:17:58,119 --> 00:18:00,840 Speaker 1: the effect other people are having on that, and where 394 00:18:00,880 --> 00:18:03,199 Speaker 1: Matt you need to make some changes if you are 395 00:18:03,320 --> 00:18:05,639 Speaker 1: to ultimately reach those goals you have for yourself. 396 00:18:05,720 --> 00:18:07,520 Speaker 2: Yeah, I couldn't agree more. And I have this discussion 397 00:18:07,520 --> 00:18:09,760 Speaker 2: with clients all the time, and I honestly think that, 398 00:18:09,840 --> 00:18:12,520 Speaker 2: as you said, we're not expecting people to drop their 399 00:18:12,520 --> 00:18:14,800 Speaker 2: families or you know, get a new job or anything 400 00:18:14,920 --> 00:18:16,920 Speaker 2: like that. But I do think it does come down 401 00:18:16,960 --> 00:18:20,480 Speaker 2: to just open an honest communication, like if you and 402 00:18:20,560 --> 00:18:22,679 Speaker 2: I feel like a lot of people use it as 403 00:18:22,680 --> 00:18:25,040 Speaker 2: an excuse, Suzie, like my husband eats this on the 404 00:18:25,040 --> 00:18:26,800 Speaker 2: couch and then he offers me it, so I eat it. 405 00:18:26,880 --> 00:18:28,680 Speaker 2: Or you know, my friends want to go out to 406 00:18:28,680 --> 00:18:30,879 Speaker 2: dinner so I had to eat there, Or my habby 407 00:18:30,920 --> 00:18:32,760 Speaker 2: got takeaway and he brought this home for me. So 408 00:18:32,840 --> 00:18:34,879 Speaker 2: a lot of times I think just having those honest 409 00:18:34,920 --> 00:18:37,560 Speaker 2: conversations around Okay, if you want to eat that food, 410 00:18:37,680 --> 00:18:39,320 Speaker 2: could you go to the kitchen and eat it, or 411 00:18:39,480 --> 00:18:41,439 Speaker 2: could you not offer me it? Because a lot of 412 00:18:41,440 --> 00:18:44,800 Speaker 2: times they our partners think that they're you know, helping it, 413 00:18:45,000 --> 00:18:46,960 Speaker 2: not helping us out, but just being kind by saying, 414 00:18:47,000 --> 00:18:48,639 Speaker 2: you know, I'm eating this, do you want some? Or 415 00:18:48,680 --> 00:18:50,679 Speaker 2: they will just continually offer it and we might have 416 00:18:50,800 --> 00:18:52,680 Speaker 2: enough willpower to be like no, thank you. The first 417 00:18:52,760 --> 00:18:54,800 Speaker 2: or the second time, but if an hour later they're 418 00:18:54,800 --> 00:18:57,560 Speaker 2: still you know, munching on junk through the movie. Eventually, 419 00:18:57,560 --> 00:18:59,840 Speaker 2: I think our willpower lessons over time and we'll be like, 420 00:19:00,200 --> 00:19:01,560 Speaker 2: give me a little bit, and then once we sort 421 00:19:01,560 --> 00:19:03,800 Speaker 2: of start eating it, we're doing it very mindlessly and 422 00:19:03,840 --> 00:19:05,919 Speaker 2: we eat far more than we ever intended. So I 423 00:19:05,920 --> 00:19:09,720 Speaker 2: think mindful eating is definitely key when it comes to that, 424 00:19:09,880 --> 00:19:11,920 Speaker 2: you know, overeating on the weekends and that sort of thing. 425 00:19:12,080 --> 00:19:14,800 Speaker 2: But I also feel like having those conversations with our 426 00:19:14,840 --> 00:19:17,320 Speaker 2: partners and our loved ones and our friends and saying 427 00:19:17,359 --> 00:19:20,679 Speaker 2: what our goals are and why it's important that we 428 00:19:20,720 --> 00:19:22,639 Speaker 2: go to a place that has some healthy options on 429 00:19:22,680 --> 00:19:24,679 Speaker 2: the menu. Or if our partner does want to eat 430 00:19:24,760 --> 00:19:26,679 Speaker 2: something like that, can they not offer it to us 431 00:19:26,760 --> 00:19:29,240 Speaker 2: or would they mind eating it, I don't know, earlier 432 00:19:29,240 --> 00:19:31,679 Speaker 2: in the day, or you know, telling me so I 433 00:19:31,680 --> 00:19:33,240 Speaker 2: can go and make a cup of tea while they 434 00:19:33,320 --> 00:19:35,840 Speaker 2: eat their Maltesers on the couch during the movie. Whatever 435 00:19:35,920 --> 00:19:38,040 Speaker 2: it may be. But I think just having that conversation 436 00:19:38,119 --> 00:19:41,200 Speaker 2: with someone versus kind of like silently resenting them for 437 00:19:41,359 --> 00:19:44,080 Speaker 2: doing that. And a lot of times, because if our 438 00:19:44,119 --> 00:19:47,119 Speaker 2: partner is male, they might be taller, fitter, stronger, I 439 00:19:47,240 --> 00:19:49,480 Speaker 2: have you know, more muscle, which gives them more metabolism, 440 00:19:49,480 --> 00:19:51,679 Speaker 2: which allows them to eat more. I think for a 441 00:19:51,680 --> 00:19:53,920 Speaker 2: lot of females we struggle with you know, we sort 442 00:19:53,920 --> 00:19:55,440 Speaker 2: of want to do the same thing as our partner 443 00:19:55,480 --> 00:19:57,320 Speaker 2: because we feel left out or we think, oh, it's 444 00:19:57,320 --> 00:19:58,840 Speaker 2: not really fair. He gets to eat that and he 445 00:19:58,920 --> 00:20:01,439 Speaker 2: loses weight? Was I that night gain weight? We have 446 00:20:01,520 --> 00:20:03,600 Speaker 2: to remember that we're very different people. So if we're 447 00:20:03,640 --> 00:20:06,160 Speaker 2: sort of going to adopt the lifestyle of our partner, 448 00:20:06,160 --> 00:20:08,480 Speaker 2: but we have different body types and genetics and that 449 00:20:08,520 --> 00:20:09,920 Speaker 2: sort of thing, we're not going to get the same 450 00:20:09,960 --> 00:20:11,880 Speaker 2: outcome as they do. You know, they may be able 451 00:20:11,880 --> 00:20:14,080 Speaker 2: to get away with eating a lot more you know, 452 00:20:14,160 --> 00:20:16,560 Speaker 2: processed food and drinking more alcohol and eating out more 453 00:20:16,600 --> 00:20:18,480 Speaker 2: on the weekend and not gain weight. But if that's 454 00:20:18,520 --> 00:20:20,960 Speaker 2: happening to you, it's a conversation that I think that 455 00:20:21,000 --> 00:20:23,399 Speaker 2: you just need to have and find, you know, find 456 00:20:23,400 --> 00:20:25,760 Speaker 2: the compromises and find the areas that you guys can 457 00:20:25,800 --> 00:20:28,040 Speaker 2: work together on to help you achieve your goal. I 458 00:20:28,080 --> 00:20:29,920 Speaker 2: think a lot of it, SUSI with my clients comes 459 00:20:29,960 --> 00:20:32,640 Speaker 2: down to lack of communication. They don't say anything. They 460 00:20:32,720 --> 00:20:34,920 Speaker 2: understand that this is happening, but they don't say anything 461 00:20:34,920 --> 00:20:36,720 Speaker 2: because they don't want to upset their partner. But then 462 00:20:36,760 --> 00:20:39,159 Speaker 2: it leads to them never really being able to achieve 463 00:20:39,160 --> 00:20:41,679 Speaker 2: their goals. So I think just that open communication is 464 00:20:41,720 --> 00:20:43,360 Speaker 2: something that a lot of us can sort of take 465 00:20:43,359 --> 00:20:45,719 Speaker 2: a step back and, you know, just say, all right, 466 00:20:45,720 --> 00:20:47,719 Speaker 2: I'm going to start with saying what are my goals, 467 00:20:47,720 --> 00:20:50,119 Speaker 2: discussing them with my partner, and discussing the barriers that 468 00:20:50,119 --> 00:20:52,600 Speaker 2: are coming up in terms of stopping me from achieving 469 00:20:52,640 --> 00:20:53,200 Speaker 2: those goals. 470 00:20:53,640 --> 00:20:55,639 Speaker 1: How do you feel I was going to say the 471 00:20:55,680 --> 00:20:58,119 Speaker 1: exact same thing if I've said to a few clients 472 00:20:58,119 --> 00:21:00,439 Speaker 1: this week, you know, I'm sure have you asked your 473 00:21:00,520 --> 00:21:05,439 Speaker 1: husband to not order that food? Because in my my 474 00:21:05,560 --> 00:21:08,920 Speaker 1: somewhat limited experience with men, I'll be honest, whenever I've 475 00:21:08,920 --> 00:21:11,800 Speaker 1: asked something of them, they absolutely will do it. Very 476 00:21:11,840 --> 00:21:12,680 Speaker 1: few will not. 477 00:21:12,720 --> 00:21:13,760 Speaker 2: Do what you've asked. 478 00:21:13,760 --> 00:21:15,679 Speaker 1: If I said to my husband, could you please not 479 00:21:15,720 --> 00:21:17,960 Speaker 1: buy that because I can't not eat it, he wouldn't. 480 00:21:18,000 --> 00:21:19,680 Speaker 1: He wouldn't do it if I said it was important 481 00:21:19,680 --> 00:21:21,600 Speaker 1: to me, And the same with my friends. You know, 482 00:21:21,640 --> 00:21:23,439 Speaker 1: if I said to them, look, I'm really trying to 483 00:21:23,680 --> 00:21:26,080 Speaker 1: eat well, do you mind if we go here or 484 00:21:26,119 --> 00:21:27,760 Speaker 1: we don't have that? Or would you mind if we 485 00:21:27,800 --> 00:21:29,879 Speaker 1: went for a walk rather than had a coffee and cake? 486 00:21:30,400 --> 00:21:32,680 Speaker 1: And very rarely do you have this scenario where people 487 00:21:32,800 --> 00:21:35,320 Speaker 1: will you go against what you've asked of them. But 488 00:21:35,359 --> 00:21:38,280 Speaker 1: we're very reluctant to ask the question, and we're very honest. 489 00:21:38,440 --> 00:21:40,720 Speaker 1: We're very reluctant sometimes to be honest about what we're 490 00:21:40,760 --> 00:21:43,160 Speaker 1: working on. And I guess sometimes with women it'es because 491 00:21:43,160 --> 00:21:46,360 Speaker 1: we're sensitive about weight. So to sort of avoid that. 492 00:21:46,560 --> 00:21:49,480 Speaker 1: A question that I'll ask my clients is who are 493 00:21:49,520 --> 00:21:54,200 Speaker 1: your actual support team? Who are the people who absolutely 494 00:21:54,240 --> 00:21:56,159 Speaker 1: want the best for you and will go out of 495 00:21:56,200 --> 00:21:58,919 Speaker 1: their way to help you achieve your goals. Who is 496 00:21:58,960 --> 00:22:01,840 Speaker 1: the friend who loves to exercise and will exercise with 497 00:22:01,920 --> 00:22:04,040 Speaker 1: you as much as you want. Who is the person 498 00:22:04,080 --> 00:22:06,479 Speaker 1: in your family, your child or your husband, or your 499 00:22:06,520 --> 00:22:10,360 Speaker 1: partner or a family member who will absolutely help you 500 00:22:10,400 --> 00:22:12,680 Speaker 1: in cooking healthy meals or making sure you've got healthy 501 00:22:12,680 --> 00:22:15,480 Speaker 1: food available. Or if you said to your mother in law, look, 502 00:22:15,840 --> 00:22:18,359 Speaker 1: I'm really on this program at the moment, do you 503 00:22:18,400 --> 00:22:21,480 Speaker 1: mind if I don't have that dessert? Or do you 504 00:22:21,520 --> 00:22:24,440 Speaker 1: mind if I bring a salad, and in most cases 505 00:22:25,000 --> 00:22:26,919 Speaker 1: people are very happy to help. But you have to 506 00:22:26,960 --> 00:22:29,760 Speaker 1: be clear and ask and confident that your goals are 507 00:22:29,760 --> 00:22:33,200 Speaker 1: important and be prepared to have that discussion and it 508 00:22:33,240 --> 00:22:36,840 Speaker 1: will make a big difference. And yes, there are silence saboteurs. 509 00:22:36,880 --> 00:22:39,679 Speaker 1: That's a whole nother episode, but I'm talking about I 510 00:22:39,720 --> 00:22:42,040 Speaker 1: want you to really think in your networks right now, 511 00:22:42,240 --> 00:22:44,760 Speaker 1: who are the people that will help you in achieving 512 00:22:44,800 --> 00:22:47,439 Speaker 1: your goals and not derail you, and be happy to 513 00:22:47,520 --> 00:22:50,280 Speaker 1: support you, keep them close and move the same in 514 00:22:50,280 --> 00:22:52,600 Speaker 1: a work environment, Who is that one person who does 515 00:22:52,680 --> 00:22:54,000 Speaker 1: like to take a lunch break or have a walk 516 00:22:54,000 --> 00:22:56,280 Speaker 1: at lunch time, or do all of those things that 517 00:22:56,320 --> 00:22:58,119 Speaker 1: will be conducive to the goals you also have and 518 00:22:58,160 --> 00:23:01,919 Speaker 1: stick with those people. That's ultimately what will predict our 519 00:23:01,960 --> 00:23:05,919 Speaker 1: success is creating environments and systems that are conducive to 520 00:23:05,960 --> 00:23:08,399 Speaker 1: health and weight control. So if you're finding that to 521 00:23:08,400 --> 00:23:11,159 Speaker 1: be a barrier, whether it's at home, whether it's in 522 00:23:11,200 --> 00:23:14,119 Speaker 1: your workplace, you know it's looking for ways to recruit 523 00:23:14,160 --> 00:23:16,080 Speaker 1: more of that support and seek out the energy that 524 00:23:16,119 --> 00:23:18,520 Speaker 1: will move you in the right direction rather than being 525 00:23:18,560 --> 00:23:20,800 Speaker 1: a victim to what's happening in your own home and 526 00:23:20,800 --> 00:23:23,359 Speaker 1: your own work environment that's stopping you from getting to 527 00:23:23,400 --> 00:23:24,119 Speaker 1: where you want to go. 528 00:23:24,320 --> 00:23:26,560 Speaker 2: Kind of is that we all need some accountability bodies 529 00:23:26,560 --> 00:23:29,440 Speaker 2: in our lives, Susie, you and I included, we. 530 00:23:29,400 --> 00:23:30,960 Speaker 1: Do, and you know, you know we do. You know 531 00:23:31,000 --> 00:23:33,200 Speaker 1: we often support each other in ways of our businesses 532 00:23:33,200 --> 00:23:35,280 Speaker 1: and our work because we're very similar in what we're 533 00:23:35,280 --> 00:23:38,080 Speaker 1: doing in our jobs. And we've identified that when your 534 00:23:38,119 --> 00:23:41,800 Speaker 1: outliers in example, our career, we don't always get that support. 535 00:23:41,960 --> 00:23:44,639 Speaker 1: So you and I in this example absolutely have reached 536 00:23:44,640 --> 00:23:46,840 Speaker 1: out and been quite a support for each other. Working 537 00:23:46,880 --> 00:23:49,080 Speaker 1: live is and that's a classic example of whatever the 538 00:23:49,080 --> 00:23:52,439 Speaker 1: goals are in this case what we're talking about, lifestyle choice, 539 00:23:52,480 --> 00:23:57,160 Speaker 1: exercise outcomes, making strong dietary choices, you've got to recruit 540 00:23:57,200 --> 00:24:00,200 Speaker 1: those support people and use them to get to where 541 00:24:00,200 --> 00:24:00,639 Speaker 1: you want to go. 542 00:24:01,040 --> 00:24:02,640 Speaker 2: And if you're you know, one of the if you're 543 00:24:02,680 --> 00:24:04,600 Speaker 2: listening and you think, you know what, I actually don't 544 00:24:04,680 --> 00:24:07,760 Speaker 2: have anyone who is supportive of that, Well, you need 545 00:24:07,800 --> 00:24:10,879 Speaker 2: to invest in yourself and perhaps hire a coach, or 546 00:24:10,960 --> 00:24:13,400 Speaker 2: hire an accountability buddy or someone who will just keep 547 00:24:13,440 --> 00:24:16,159 Speaker 2: you accountable on a regular basis. Be your cheerleader, be 548 00:24:16,280 --> 00:24:19,440 Speaker 2: your support person, because I think, you know, a reality 549 00:24:19,520 --> 00:24:22,080 Speaker 2: is we have to recognize, Suzie, some people won't have 550 00:24:22,480 --> 00:24:24,879 Speaker 2: any support people. I mean, it's very sad, but it 551 00:24:24,960 --> 00:24:26,800 Speaker 2: might be a reality. So that's where you really need 552 00:24:26,840 --> 00:24:28,800 Speaker 2: to take, you know, a long hard logo, step back 553 00:24:28,800 --> 00:24:31,359 Speaker 2: and say, if this goal is really important to me, 554 00:24:31,640 --> 00:24:33,920 Speaker 2: perhaps it's time that I did hire someone to keep 555 00:24:33,920 --> 00:24:36,159 Speaker 2: me accountable and keep me on track, and someone to 556 00:24:36,200 --> 00:24:38,199 Speaker 2: be in my corner and be on my team. So 557 00:24:38,480 --> 00:24:40,080 Speaker 2: I think a little bit of food for thought for 558 00:24:40,080 --> 00:24:43,040 Speaker 2: our listeners, Susie And speaking of food, moving on to 559 00:24:43,080 --> 00:24:45,640 Speaker 2: the final segment of the show, which adding Matt Rice. 560 00:24:45,680 --> 00:24:48,119 Speaker 2: And again it's taken us a fifty plus podcast to 561 00:24:48,160 --> 00:24:49,920 Speaker 2: talk about rice, which is there's so many things to 562 00:24:49,960 --> 00:24:52,760 Speaker 2: talk about. Susie is incredible, but today we're going to 563 00:24:52,800 --> 00:24:54,880 Speaker 2: talk about the healthiest type of rice because I think 564 00:24:54,880 --> 00:24:57,199 Speaker 2: a lot of it's just go brown rice. That's healthy, right, 565 00:24:57,240 --> 00:24:59,119 Speaker 2: I'm going to order brown rice. Or they think that 566 00:24:59,240 --> 00:25:02,680 Speaker 2: automatically eating brown rice makes it automatically healthy. And sure 567 00:25:02,680 --> 00:25:05,000 Speaker 2: it's got a bit more fiber there, that's great, but 568 00:25:05,040 --> 00:25:07,320 Speaker 2: it doesn't automatically make you healthier. And there are so 569 00:25:07,400 --> 00:25:10,600 Speaker 2: many different types of rice on the market these days. So, Susie, 570 00:25:10,600 --> 00:25:12,720 Speaker 2: what type of rice do you love? Because I myself 571 00:25:12,760 --> 00:25:14,439 Speaker 2: I love the mixed grain ones. I always go for 572 00:25:14,480 --> 00:25:16,960 Speaker 2: the one with like bit a quinoa, black rice, red rice. 573 00:25:17,000 --> 00:25:19,320 Speaker 2: I go for like the variety if I had a preference. 574 00:25:19,680 --> 00:25:21,320 Speaker 2: If I don't, and I'm sort of just picking and 575 00:25:21,400 --> 00:25:23,159 Speaker 2: choosing between one or two, of course, I'll go for 576 00:25:23,200 --> 00:25:26,800 Speaker 2: the brown rice, potentially the Bazmari if it's available. I 577 00:25:26,840 --> 00:25:29,360 Speaker 2: really do like a brown buzz Marti rice. But what 578 00:25:29,560 --> 00:25:32,000 Speaker 2: is your I guess go to in terms of rice 579 00:25:32,040 --> 00:25:33,400 Speaker 2: and what does the family like to eat. 580 00:25:33,440 --> 00:25:35,560 Speaker 1: I think we could have had a whole episode on rice. 581 00:25:35,800 --> 00:25:38,000 Speaker 1: I'm actually regretting putting it at the end today because 582 00:25:38,000 --> 00:25:41,199 Speaker 1: there is so much to talk about. So I have 583 00:25:41,280 --> 00:25:44,600 Speaker 1: shifted a little bit in terms of my rice recommendations 584 00:25:44,680 --> 00:25:48,280 Speaker 1: because there's so many new varieties of rice, which is 585 00:25:48,280 --> 00:25:50,400 Speaker 1: what's comforted us to talk about it. And earlier we've 586 00:25:50,400 --> 00:25:53,760 Speaker 1: spoken about the issue with some of the microwaveable rice 587 00:25:53,840 --> 00:25:56,400 Speaker 1: is in earlier episodes of the Nutrition couchul we'll mention 588 00:25:56,480 --> 00:25:58,520 Speaker 1: that in the second So in answer to your question, 589 00:25:58,720 --> 00:26:00,879 Speaker 1: my favorite rice and the one I recommending most of 590 00:26:00,880 --> 00:26:04,280 Speaker 1: the moment is black rice one because I think it's 591 00:26:04,280 --> 00:26:06,680 Speaker 1: beautiful and it cooks beautifully in terms of it really 592 00:26:06,680 --> 00:26:09,200 Speaker 1: makes recipes look gorgeous because it's this deep purple color. 593 00:26:09,240 --> 00:26:11,760 Speaker 1: Because it's really quite high in antioxidants, and it's quite 594 00:26:11,840 --> 00:26:14,919 Speaker 1: high in dietary fiber, and it's got some evidence around 595 00:26:15,000 --> 00:26:17,960 Speaker 1: the health and the health benefits associated with it. It's 596 00:26:18,000 --> 00:26:21,040 Speaker 1: higher in a number of nutrients, including protein and fiber, 597 00:26:21,359 --> 00:26:24,560 Speaker 1: and I love there's a couple of quick cook versions 598 00:26:24,600 --> 00:26:26,800 Speaker 1: of a black rice in supermarket, so that's been my 599 00:26:26,880 --> 00:26:29,120 Speaker 1: go to at the moment, but there's a number behave. 600 00:26:29,160 --> 00:26:31,920 Speaker 1: There's the red rice, there's wild rice, there's of course 601 00:26:31,920 --> 00:26:33,960 Speaker 1: our brown rice, and then it breaks down into the 602 00:26:34,000 --> 00:26:38,159 Speaker 1: low GI varieties the basmatis. So my general recommendation for 603 00:26:38,280 --> 00:26:41,119 Speaker 1: rice with clients is that I'm not a fan of 604 00:26:41,160 --> 00:26:44,159 Speaker 1: white rice in any form. It lacks, as we know, 605 00:26:44,280 --> 00:26:47,240 Speaker 1: the protein, the dietary fiber. It's a highly refined grain. 606 00:26:47,560 --> 00:26:50,840 Speaker 1: It's got extremely high GI. Now wild bas mati or 607 00:26:50,920 --> 00:26:53,320 Speaker 1: lower GI varieties of rice similar to white bread, maybe 608 00:26:53,359 --> 00:26:57,200 Speaker 1: slightly better. They lack the nutrient properties that a brown 609 00:26:57,280 --> 00:26:59,320 Speaker 1: rice at a minimum, or things like a red wild 610 00:26:59,400 --> 00:27:02,480 Speaker 1: rice or black rice do have, so I very rarely 611 00:27:02,520 --> 00:27:05,600 Speaker 1: will recommend, if ever a white rice, and I am 612 00:27:05,640 --> 00:27:07,600 Speaker 1: just mindful of portions. You know, it is an energy 613 00:27:07,640 --> 00:27:10,399 Speaker 1: dense grain. You can easily overeat it because it mixes 614 00:27:10,440 --> 00:27:13,400 Speaker 1: so easily through stir fries or sushi, So I sort 615 00:27:13,400 --> 00:27:15,760 Speaker 1: of stick to fairly controlled portions half a cup and 616 00:27:15,880 --> 00:27:17,760 Speaker 1: use it as a mix through as opposed to a 617 00:27:17,800 --> 00:27:21,199 Speaker 1: real base of food. But it definitely my preference is 618 00:27:21,240 --> 00:27:23,640 Speaker 1: for these new colored rice is just nutritionally. They're high 619 00:27:23,640 --> 00:27:26,040 Speaker 1: on antioxidants, higher in protein, high and five are much 620 00:27:26,080 --> 00:27:28,439 Speaker 1: better for us. And I think sometimes I said, when 621 00:27:28,480 --> 00:27:30,320 Speaker 1: we're doing food pictures, which we spend a lot of 622 00:27:30,400 --> 00:27:33,560 Speaker 1: time doing in particular, I love that black rice. I 623 00:27:33,560 --> 00:27:34,520 Speaker 1: think it's really beautiful. 624 00:27:34,720 --> 00:27:36,879 Speaker 2: Yeah, that's my new favorite as well. It's funny that 625 00:27:36,920 --> 00:27:39,040 Speaker 2: you brought that up, because I do love the black rice. 626 00:27:39,040 --> 00:27:40,720 Speaker 2: And I must admit I'm a fan of some of 627 00:27:40,720 --> 00:27:43,200 Speaker 2: the microwavable pouches because they are just you know, it's 628 00:27:43,200 --> 00:27:45,640 Speaker 2: so time efficient. It's so easy to grab a dinner juna, 629 00:27:45,680 --> 00:27:48,000 Speaker 2: a salad pack and just a rice pack that's already done. 630 00:27:48,080 --> 00:27:49,720 Speaker 2: Dump it all together and you've got a quick and 631 00:27:49,760 --> 00:27:52,240 Speaker 2: easy lunch in two minutes. But as we did discuss 632 00:27:52,240 --> 00:27:54,639 Speaker 2: on one of the it was very very early on. 633 00:27:54,680 --> 00:27:56,280 Speaker 2: I feel like it was one of our first few 634 00:27:56,320 --> 00:27:59,080 Speaker 2: episodes sushi. It is important to take those rices out 635 00:27:59,080 --> 00:28:01,119 Speaker 2: of the pouches and out of microwave of book cups 636 00:28:01,119 --> 00:28:03,240 Speaker 2: because there was a little bit of research that showed 637 00:28:03,240 --> 00:28:06,160 Speaker 2: that the you know, plastic participles could actually leap into 638 00:28:06,160 --> 00:28:08,399 Speaker 2: the food as well. So just put that sort of 639 00:28:08,480 --> 00:28:11,080 Speaker 2: rice or you know, the microwave woll cups into a 640 00:28:11,119 --> 00:28:13,880 Speaker 2: microwave proof bowl or something and heat it up that way. 641 00:28:13,920 --> 00:28:15,520 Speaker 2: Don't leave it in the patches or leave it in 642 00:28:15,560 --> 00:28:17,240 Speaker 2: the cups. I think that was a really good tip. 643 00:28:18,280 --> 00:28:20,000 Speaker 2: And the other one I really like lately Susie is 644 00:28:20,000 --> 00:28:21,720 Speaker 2: the one sort of like the super grain rice. So 645 00:28:21,760 --> 00:28:23,439 Speaker 2: it's like a little bit of brown rice, but then 646 00:28:23,440 --> 00:28:25,320 Speaker 2: you're getting a couple of other grains mixed in. Not 647 00:28:25,400 --> 00:28:27,400 Speaker 2: so much rice, but you're getting a bit of quinoa 648 00:28:27,560 --> 00:28:29,600 Speaker 2: or miller to a buckweed or something like that. So 649 00:28:29,600 --> 00:28:32,120 Speaker 2: you're getting a wide variety of different types of fibers 650 00:28:32,119 --> 00:28:34,880 Speaker 2: and nutrients. So I guess from I guess a calorie 651 00:28:34,920 --> 00:28:37,879 Speaker 2: perspective these rice is you know, you're not really saving 652 00:28:37,920 --> 00:28:40,480 Speaker 2: many calories from choosing one of the grainier rices, but 653 00:28:40,520 --> 00:28:44,040 Speaker 2: you're absolutely making better choices from a health perspective, a 654 00:28:44,040 --> 00:28:47,320 Speaker 2: fiber perspective, and nutrient based perspective as well. So as 655 00:28:47,400 --> 00:28:50,280 Speaker 2: much variety for me, especially with my background in terms 656 00:28:50,320 --> 00:28:52,400 Speaker 2: of gut health, is the best thing that you can 657 00:28:52,440 --> 00:28:54,880 Speaker 2: be doing for your health long term versus just having 658 00:28:55,000 --> 00:28:57,239 Speaker 2: white rice or just having brown rice. I think the 659 00:28:57,280 --> 00:29:00,200 Speaker 2: mixture of the grains within the rices is a really 660 00:29:00,200 --> 00:29:02,880 Speaker 2: lovely combination for health and for gut health long term. 661 00:29:03,280 --> 00:29:05,040 Speaker 1: And our little tip I use as well with my 662 00:29:05,080 --> 00:29:07,600 Speaker 1: clients is when you have the serves of the cups, 663 00:29:08,160 --> 00:29:10,160 Speaker 1: just make it go a little bit further to dilute 664 00:29:10,200 --> 00:29:12,760 Speaker 1: that energy density of it. So if you're someone who's 665 00:29:12,800 --> 00:29:15,320 Speaker 1: watching your carbohydrate in taken a bit mindful that rice 666 00:29:15,360 --> 00:29:18,680 Speaker 1: does have a high carbohydrate load and generally relatively high 667 00:29:18,720 --> 00:29:19,640 Speaker 1: glycemic load. 668 00:29:19,720 --> 00:29:20,520 Speaker 2: Two. 669 00:29:20,640 --> 00:29:22,320 Speaker 1: If it's a cup, so for two, just make it 670 00:29:22,320 --> 00:29:24,280 Speaker 1: go for three. So just use it as that mix 671 00:29:24,360 --> 00:29:26,160 Speaker 1: through and that's a great way to still enjoy it, 672 00:29:26,240 --> 00:29:30,320 Speaker 1: get those nutritional benefits, but keep your carbohydrated load under control. 673 00:29:30,400 --> 00:29:31,720 Speaker 1: So that works really well too. 674 00:29:32,360 --> 00:29:34,560 Speaker 2: And I'll just say I know that my beautiful mum 675 00:29:34,600 --> 00:29:37,440 Speaker 2: listens to our podcast sometimes, Susie, and she makes I'm 676 00:29:37,440 --> 00:29:39,000 Speaker 2: actually going to take you, Susie when you come over, 677 00:29:39,080 --> 00:29:40,880 Speaker 2: take you to months and she'll make you simmer some 678 00:29:40,920 --> 00:29:42,800 Speaker 2: beautiful Malayian food. You're going to love it. And the 679 00:29:42,840 --> 00:29:44,440 Speaker 2: other night I went to her house and she did 680 00:29:44,880 --> 00:29:48,080 Speaker 2: pork meepor sato saw. She did a ton of you know, greens, 681 00:29:48,080 --> 00:29:49,920 Speaker 2: so we had half a plate of greens. It was wonderful. 682 00:29:50,040 --> 00:29:52,400 Speaker 2: And she made her famous fried rice, which you're going 683 00:29:52,440 --> 00:29:54,320 Speaker 2: to absolutely love. And she actually used a couple of 684 00:29:54,320 --> 00:29:56,120 Speaker 2: the cups of the super grain and rice, so she 685 00:29:56,200 --> 00:29:57,680 Speaker 2: made it with the rice. It was like a brown 686 00:29:57,800 --> 00:30:00,720 Speaker 2: rice quinoa Buckwick mix. And she was saying, how does 687 00:30:00,760 --> 00:30:03,680 Speaker 2: this taste? And she's supermum super healthy and she always loves, 688 00:30:03,800 --> 00:30:05,920 Speaker 2: you know, using the best sort of quality produce. So 689 00:30:06,120 --> 00:30:08,520 Speaker 2: she made her famous fried rice on it or like 690 00:30:08,560 --> 00:30:11,600 Speaker 2: a blend of super grain blend, and it actually tasted really, 691 00:30:11,600 --> 00:30:14,000 Speaker 2: really delicious. So there's a lot of different easy swaps 692 00:30:14,000 --> 00:30:16,160 Speaker 2: that you can do in some of your family favorite recipes. 693 00:30:16,200 --> 00:30:17,840 Speaker 2: And I feel like using one of those or a 694 00:30:17,880 --> 00:30:21,040 Speaker 2: couple of those super grain pouches or cups is a really, 695 00:30:21,040 --> 00:30:23,880 Speaker 2: really nice substitute for a lot of a lot of recipes, 696 00:30:23,880 --> 00:30:26,320 Speaker 2: particularly if you're making something that's heavy rice based, like 697 00:30:26,320 --> 00:30:28,360 Speaker 2: a fried rice. It can really add a lot of 698 00:30:28,400 --> 00:30:31,160 Speaker 2: variety and extra fiber into you know, your kids died 699 00:30:31,240 --> 00:30:33,360 Speaker 2: and your family's died, which I think is really nice. 700 00:30:33,480 --> 00:30:35,160 Speaker 1: I was. I didn't want to be rude and say, so, 701 00:30:35,200 --> 00:30:36,720 Speaker 1: are we going to your mum's for dinner? And I 702 00:30:36,760 --> 00:30:38,440 Speaker 1: come up in a couple of weeks, but I'm really 703 00:30:38,480 --> 00:30:40,360 Speaker 1: hoping that we are one. We'll get some great video 704 00:30:40,440 --> 00:30:43,760 Speaker 1: content for you. But this food looks amazing. I think 705 00:30:43,800 --> 00:30:45,640 Speaker 1: your mum should have been a dietician by the sounds 706 00:30:45,680 --> 00:30:47,320 Speaker 1: of it, and I cannot wait to meet her. So 707 00:30:47,360 --> 00:30:50,400 Speaker 1: I'm glad we flagged that because I'm very much looking 708 00:30:50,440 --> 00:30:52,640 Speaker 1: forward to meeting her and eating her suit. 709 00:30:52,720 --> 00:30:54,480 Speaker 2: She's so excited to me you, she's like I watched 710 00:30:54,520 --> 00:30:57,400 Speaker 2: Susie on TV, Like she's so excited. So we'll make 711 00:30:57,400 --> 00:30:59,360 Speaker 2: sure we do some Instagram content se our listeners can 712 00:30:59,400 --> 00:31:00,920 Speaker 2: see Susie meeting. 713 00:31:01,080 --> 00:31:03,760 Speaker 1: We real we will, all right, Well, that's great. Okay, 714 00:31:03,960 --> 00:31:07,080 Speaker 1: that brings us to the end of another episode. If 715 00:31:07,080 --> 00:31:09,600 Speaker 1: you haven't done, please subscribe to have us delivered to 716 00:31:09,600 --> 00:31:11,960 Speaker 1: your inbox every Sunday and Wednesday morning, and we'll be 717 00:31:12,000 --> 00:31:15,160 Speaker 1: back this Wednesday with our weekly product review of our 718 00:31:15,200 --> 00:31:18,200 Speaker 1: supermarket products. We have our social sites running. We love 719 00:31:18,240 --> 00:31:19,960 Speaker 1: to hear from you. We love when you tag us 720 00:31:19,960 --> 00:31:22,120 Speaker 1: when you've downloaded the episode. We love to share that, 721 00:31:22,200 --> 00:31:25,680 Speaker 1: so please feel free to tag us when you're listening 722 00:31:26,200 --> 00:31:28,840 Speaker 1: and we're going to see you, same time, same place 723 00:31:28,880 --> 00:31:31,040 Speaker 1: this Wednesday morning. Thanks for listening. 724 00:31:31,200 --> 00:31:35,040 Speaker 2: Thanks guys, see you next week.