1 00:00:00,640 --> 00:00:02,080 Speaker 1: Do you know how much fat you can eat in 2 00:00:02,120 --> 00:00:04,600 Speaker 1: a day or how much fat you should be eating? 3 00:00:05,240 --> 00:00:07,320 Speaker 1: Can you eat as much good fat as you like? 4 00:00:07,760 --> 00:00:10,600 Speaker 1: And where does most of our fat actually come from? 5 00:00:11,039 --> 00:00:12,760 Speaker 2: On today's episode of The Nutrition. 6 00:00:12,520 --> 00:00:15,320 Speaker 1: Couch, we thought it was time to talk all things 7 00:00:15,520 --> 00:00:19,320 Speaker 1: fat and a few of our fat facts may surprise you. 8 00:00:19,760 --> 00:00:19,960 Speaker 3: Hi. 9 00:00:20,000 --> 00:00:22,599 Speaker 1: I'm Sussi Burrow and on Leon Wood and each week 10 00:00:22,640 --> 00:00:25,280 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 11 00:00:25,280 --> 00:00:27,200 Speaker 1: that keeps you up to date on everything you need 12 00:00:27,240 --> 00:00:28,880 Speaker 1: to know in the world of nutrition. 13 00:00:29,200 --> 00:00:30,000 Speaker 2: As well as fat. 14 00:00:30,040 --> 00:00:34,479 Speaker 1: Today we chat the latest diet trend called dietary shaving, 15 00:00:35,040 --> 00:00:38,000 Speaker 1: and the good news is that no raises are in bold. 16 00:00:38,440 --> 00:00:41,600 Speaker 1: And our listener question is all about the latest in 17 00:00:41,640 --> 00:00:44,680 Speaker 1: weight loss supplements and ask is it worth. 18 00:00:44,400 --> 00:00:46,640 Speaker 2: Giving it a go? So leem. 19 00:00:46,680 --> 00:00:49,560 Speaker 1: We're always on the lookout for new and exciting research 20 00:00:49,680 --> 00:00:52,760 Speaker 1: to share with our listeners, and it sort of can 21 00:00:52,800 --> 00:00:55,640 Speaker 1: be hard tricky a bit to find something that's actually interesting, 22 00:00:55,680 --> 00:00:57,200 Speaker 1: you know, because a lot of the new the same 23 00:00:57,240 --> 00:01:01,480 Speaker 1: headlines are rehashed all the time. Weightless educations, should you 24 00:01:01,560 --> 00:01:02,440 Speaker 1: fust should you not? 25 00:01:02,680 --> 00:01:03,840 Speaker 2: Did your ketos? Should you not? 26 00:01:04,160 --> 00:01:06,640 Speaker 1: You can get a little bit boring so I found 27 00:01:06,720 --> 00:01:10,200 Speaker 1: one that popped up on my news feed actually, and 28 00:01:10,240 --> 00:01:14,600 Speaker 1: it talked about this idea is dietary shaving the best 29 00:01:14,640 --> 00:01:17,880 Speaker 1: way to slash calories and lose weight, And I've never 30 00:01:17,959 --> 00:01:19,640 Speaker 1: heard of that before as a term, and I actually 31 00:01:19,640 --> 00:01:22,319 Speaker 1: really liked it. So it was actually a sort of 32 00:01:22,400 --> 00:01:27,160 Speaker 1: new summary published from a medical or a nutrition conference, 33 00:01:27,160 --> 00:01:31,120 Speaker 1: the European Congress on Obesity just this year. So it 34 00:01:31,160 --> 00:01:34,480 Speaker 1: was a headline given to a series of studies that 35 00:01:34,520 --> 00:01:39,479 Speaker 1: were presented that showed the impact of giving users of 36 00:01:40,040 --> 00:01:44,680 Speaker 1: online meal ordering, so say, equivalent to Uber eats, the 37 00:01:44,720 --> 00:01:48,600 Speaker 1: actual nutrition information of their takeaway food. So it was 38 00:01:48,720 --> 00:01:53,080 Speaker 1: kind of a headline spin on a very specific data set, 39 00:01:53,120 --> 00:01:56,200 Speaker 1: but I thought it was really really interesting because basically 40 00:01:56,240 --> 00:02:00,160 Speaker 1: they found, across a number of different intervention studies is 41 00:02:00,680 --> 00:02:05,000 Speaker 1: that when people are ordering their fast food meals when 42 00:02:05,080 --> 00:02:09,960 Speaker 1: the nutrition information was presented, So for example, the average 43 00:02:10,440 --> 00:02:13,359 Speaker 1: calorie order from something equivalent to an uber EA's was 44 00:02:13,400 --> 00:02:17,920 Speaker 1: about fourteen hundred calories per meal, which is enormous and 45 00:02:17,960 --> 00:02:23,720 Speaker 1: why we don't like people ordering. The orderage the average 46 00:02:24,080 --> 00:02:28,519 Speaker 1: people were ordering was fourteen hundred calories, and when they 47 00:02:28,639 --> 00:02:32,240 Speaker 1: provided the users with the dietary information as part of 48 00:02:32,280 --> 00:02:35,560 Speaker 1: the app that people had a significant. 49 00:02:34,919 --> 00:02:37,240 Speaker 2: Reduction in the number of calories ordered. 50 00:02:37,280 --> 00:02:40,920 Speaker 1: So this was conducted over several studies, so it would 51 00:02:41,080 --> 00:02:44,800 Speaker 1: range from two to fifteen percent compared to the control 52 00:02:44,919 --> 00:02:48,520 Speaker 1: So it didn't smash them down right down to a 53 00:02:48,639 --> 00:02:51,360 Speaker 1: typical meal which would be five or six hundred calories 54 00:02:51,440 --> 00:02:53,360 Speaker 1: or even a bit lower if you're a small female 55 00:02:53,400 --> 00:02:56,880 Speaker 1: wanting to lose weight, but it did slightly reduce it 56 00:02:56,919 --> 00:02:59,880 Speaker 1: over time. And the research has showed that if thou 57 00:03:00,320 --> 00:03:03,800 Speaker 1: and thousands of people are using apps, that is a 58 00:03:03,840 --> 00:03:07,480 Speaker 1: serious reduction in the calorie intake of populations. And I 59 00:03:07,480 --> 00:03:09,400 Speaker 1: thought it was fascinating because they referred to it as 60 00:03:09,440 --> 00:03:12,280 Speaker 1: just dietary shaving. People weren't forced to eat what where 61 00:03:12,280 --> 00:03:14,840 Speaker 1: they would say, is the healthy option. They're still ordering 62 00:03:14,960 --> 00:03:19,000 Speaker 1: fast food meals, but they were just basically skimming some 63 00:03:19,040 --> 00:03:21,160 Speaker 1: of the calories away. So, for example, one of the 64 00:03:21,200 --> 00:03:23,440 Speaker 1: things I noticed if you ever go into those apps, 65 00:03:23,480 --> 00:03:25,639 Speaker 1: and to be honestly, and it actually turns me off 66 00:03:25,960 --> 00:03:28,440 Speaker 1: ordering in general. And certainly when we've recently published our 67 00:03:28,480 --> 00:03:32,240 Speaker 1: Takeaway Guide, we have found how enormous, you know, the 68 00:03:32,280 --> 00:03:34,680 Speaker 1: calorie intake of fast food meals are even the healthier 69 00:03:34,680 --> 00:03:37,520 Speaker 1: option come in at eight to one thousand calories, which 70 00:03:37,560 --> 00:03:40,880 Speaker 1: is sort of more than half often your daily recommended intake. 71 00:03:41,560 --> 00:03:44,360 Speaker 1: But certainly, you know, just going through myself, if I'm 72 00:03:44,400 --> 00:03:46,880 Speaker 1: looking and you start to think about add ons, you know, 73 00:03:47,040 --> 00:03:51,640 Speaker 1: popcorn chicken and garlic bread, like it literally adds thousands 74 00:03:51,640 --> 00:03:54,160 Speaker 1: and thousands of extra calories. And if you just went 75 00:03:54,200 --> 00:03:56,800 Speaker 1: and had a couple of slices of pizza and a salad, 76 00:03:56,840 --> 00:03:58,880 Speaker 1: it would be okay. But people eat the whole pizza 77 00:03:59,000 --> 00:04:01,480 Speaker 1: or half of it, plus the garlic bread, past the 78 00:04:01,480 --> 00:04:03,320 Speaker 1: popcorn chicken that comes with it, and then they have 79 00:04:03,360 --> 00:04:05,080 Speaker 1: a dessert, and all of a sudden they've got, you know, 80 00:04:05,080 --> 00:04:07,760 Speaker 1: a two thousand plus calorie meal. And that's why the 81 00:04:07,840 --> 00:04:10,000 Speaker 1: issue with fast food meals is so easy to eat 82 00:04:10,040 --> 00:04:12,600 Speaker 1: a high amount of calories and a small volume of food. 83 00:04:13,240 --> 00:04:15,720 Speaker 1: So I just liked it as an idea of shaving 84 00:04:15,760 --> 00:04:17,719 Speaker 1: calories in general. So there's kind of two things I 85 00:04:17,720 --> 00:04:20,280 Speaker 1: want to discuss. One is the huge calorie load in 86 00:04:20,360 --> 00:04:22,640 Speaker 1: fast food meals, and hence if you start to look 87 00:04:22,680 --> 00:04:25,080 Speaker 1: and actually see what's in the calories that you order, 88 00:04:25,720 --> 00:04:28,640 Speaker 1: you're likely just to reduce it just based on knowing 89 00:04:28,680 --> 00:04:30,880 Speaker 1: that information, So I think it is worth always having 90 00:04:30,920 --> 00:04:32,839 Speaker 1: a quick scat about orders in some of the foods 91 00:04:32,880 --> 00:04:35,800 Speaker 1: you buy, particularly if you're someone who regularly orders in, 92 00:04:35,880 --> 00:04:40,599 Speaker 1: whether it's Thai food or pizza or burgers or fried chicken, 93 00:04:40,720 --> 00:04:43,360 Speaker 1: just because reminding yourself actually how much is in there 94 00:04:43,600 --> 00:04:46,839 Speaker 1: is huge And the average, as I said, meal calorie 95 00:04:46,880 --> 00:04:48,800 Speaker 1: load was about a thousand. 96 00:04:48,440 --> 00:04:50,960 Speaker 2: Which is huge, you know for women in particular. 97 00:04:51,560 --> 00:04:53,840 Speaker 1: But I love the ideally and there's a more general 98 00:04:53,880 --> 00:04:56,479 Speaker 1: conversation about how do you shave calories each. 99 00:04:56,400 --> 00:04:59,640 Speaker 2: Day because to me, that is probably what. 100 00:04:59,560 --> 00:05:02,080 Speaker 1: We do with weight loss coaching and women. We're trying 101 00:05:02,080 --> 00:05:04,200 Speaker 1: to get people to eat still large volumes, but just 102 00:05:04,320 --> 00:05:07,839 Speaker 1: reduce calories because it's those daily food decisions or for 103 00:05:08,040 --> 00:05:10,320 Speaker 1: users of say meal lapse and ordering in that add 104 00:05:10,400 --> 00:05:12,240 Speaker 1: up over time. It's not the one offs, it's that 105 00:05:12,360 --> 00:05:15,600 Speaker 1: daily decision. So for example, you know, simply doing things 106 00:05:15,600 --> 00:05:17,920 Speaker 1: like measuring your breakfast cereal in the morning can be 107 00:05:17,960 --> 00:05:20,120 Speaker 1: the difference between having half a cup and a third 108 00:05:20,160 --> 00:05:21,640 Speaker 1: of a cup, which you may only need a third 109 00:05:21,680 --> 00:05:24,080 Speaker 1: of a cup, or ordering, as I've got with my 110 00:05:24,120 --> 00:05:26,960 Speaker 1: coffee fans, order a three quarter latte, not a full one, 111 00:05:26,960 --> 00:05:28,880 Speaker 1: particularly if you're having it more out of the caffeine 112 00:05:28,960 --> 00:05:31,960 Speaker 1: hit than needing the fuel. Or buy small slices of 113 00:05:31,960 --> 00:05:34,760 Speaker 1: bread compared to the jumbo max slices that were often 114 00:05:34,800 --> 00:05:37,200 Speaker 1: served when we're out. You know, a a sour dough 115 00:05:37,279 --> 00:05:40,680 Speaker 1: is generally two slices of bread. So on a daily basis, 116 00:05:40,720 --> 00:05:44,360 Speaker 1: you can very easily in many cases skim down two, three, four, 117 00:05:44,480 --> 00:05:47,640 Speaker 1: even five hundred calories just by making some of those 118 00:05:47,680 --> 00:05:52,440 Speaker 1: shaves off portion sizes, lighter varieties, measuring things, and then 119 00:05:52,480 --> 00:05:55,520 Speaker 1: substituting in extra veggies. And that's why initially often we'll 120 00:05:55,600 --> 00:05:58,559 Speaker 1: encourage clients to perhaps way amounts of meat chicken fish, 121 00:05:58,800 --> 00:06:00,440 Speaker 1: because they might be having two or three times the 122 00:06:00,520 --> 00:06:02,880 Speaker 1: amount they even realized and eating on autoque, rather than 123 00:06:02,920 --> 00:06:05,520 Speaker 1: actually saying I hardly need that much. So I loved 124 00:06:05,560 --> 00:06:08,320 Speaker 1: it as an idea of shaving down, but yes, in discussion, 125 00:06:08,360 --> 00:06:11,400 Speaker 1: it was actually specifically looking at the effect of shaving 126 00:06:11,440 --> 00:06:13,919 Speaker 1: down calories when people were ordering fast food meals. 127 00:06:14,440 --> 00:06:16,919 Speaker 3: I'm still shocked that the average uber Its order is 128 00:06:16,960 --> 00:06:19,240 Speaker 3: fourteen hundred cavalries. 129 00:06:19,160 --> 00:06:22,320 Speaker 1: Are you? But I'm like, there's three thousand calorie meals 130 00:06:22,320 --> 00:06:24,599 Speaker 1: some of them. It's like like a three piece feed 131 00:06:24,680 --> 00:06:27,520 Speaker 1: and stuff that's up there around it's over one thousands. 132 00:06:27,600 --> 00:06:29,160 Speaker 3: I think people don't go all in as well as 133 00:06:29,160 --> 00:06:30,440 Speaker 3: they're like, if I'm going to do what, I'm going 134 00:06:30,440 --> 00:06:32,440 Speaker 3: all and I've got the entrees, the main the desserts. 135 00:06:32,480 --> 00:06:34,440 Speaker 3: We've always talked about trying to lean it out so 136 00:06:34,520 --> 00:06:36,480 Speaker 3: you're just getting a main meal as well. So there's 137 00:06:36,480 --> 00:06:38,560 Speaker 3: a great tips in our online takeaway guide as well. 138 00:06:38,600 --> 00:06:41,240 Speaker 3: If you guys haven't seen that that the nutritioncouch dot com, 139 00:06:41,279 --> 00:06:44,200 Speaker 3: it's wonderful. It is Australian based, actually take away only, 140 00:06:44,240 --> 00:06:46,240 Speaker 3: so I will say that, but I did like this 141 00:06:46,400 --> 00:06:48,839 Speaker 3: article and essentially they were saying that you know a 142 00:06:48,839 --> 00:06:50,840 Speaker 3: lot of people with their goal of fat loss, by 143 00:06:50,839 --> 00:06:53,160 Speaker 3: shaving about three hundred calories a day, you'll lose about 144 00:06:53,200 --> 00:06:55,559 Speaker 3: a pound every eleven to twelve days, which is about 145 00:06:55,560 --> 00:06:57,560 Speaker 3: half a kilo. And if you up that to about 146 00:06:57,560 --> 00:06:59,719 Speaker 3: five hundred calories a day, you end up dropping about 147 00:06:59,760 --> 00:07:02,159 Speaker 3: half the killer a week, which we know is dieticians 148 00:07:02,160 --> 00:07:04,919 Speaker 3: and based on the science that's regularly what you know. 149 00:07:04,960 --> 00:07:07,039 Speaker 3: We tell our client about five hundred calories a week, 150 00:07:07,040 --> 00:07:09,120 Speaker 3: but then that takes you more all down that calorie 151 00:07:09,200 --> 00:07:11,200 Speaker 3: counting root and that sort of thing. So I really 152 00:07:11,280 --> 00:07:13,320 Speaker 3: liked the idea of shaving calories because, as she said, 153 00:07:13,360 --> 00:07:15,120 Speaker 3: it's just small swaps to a meal. And I was 154 00:07:15,160 --> 00:07:17,160 Speaker 3: talking to a client and she sent me a HaLow 155 00:07:17,160 --> 00:07:19,000 Speaker 3: Fresh recipe and I said, oh, this is a doozy. 156 00:07:19,080 --> 00:07:21,760 Speaker 3: It's like eleven hundred calories to serve. And it was 157 00:07:22,160 --> 00:07:24,560 Speaker 3: some sort of risotto. Didn't have much veggies in there. 158 00:07:24,560 --> 00:07:27,040 Speaker 3: I think it had pumpkin and maybe green peas or something, 159 00:07:27,040 --> 00:07:28,920 Speaker 3: and that was it. And then it had chicken and turats. 160 00:07:28,960 --> 00:07:30,680 Speaker 3: So and I said, if we just took out the treats, 161 00:07:30,680 --> 00:07:32,400 Speaker 3: so that's a high fat meat. And we're about to 162 00:07:32,400 --> 00:07:34,520 Speaker 3: talk about high fat meats in a second, and I said, 163 00:07:34,520 --> 00:07:36,280 Speaker 3: if we just left it and we swapped the chicken 164 00:07:36,320 --> 00:07:39,000 Speaker 3: thigh for chicken breast, it's a much better option. And 165 00:07:39,040 --> 00:07:41,280 Speaker 3: she actually wasn't even getting hallow Fresh anymore. She just 166 00:07:41,360 --> 00:07:43,640 Speaker 3: kept a few of the recipes that our family really liked, 167 00:07:43,800 --> 00:07:45,720 Speaker 3: so she was actually going to shop for the ingredients. 168 00:07:45,760 --> 00:07:48,000 Speaker 3: And I said, that's a really easy calorie save if 169 00:07:48,000 --> 00:07:50,000 Speaker 3: we just take out one of the meats in it 170 00:07:50,040 --> 00:07:52,400 Speaker 3: and swapped the breast for a little bit of chicken thigh. 171 00:07:52,600 --> 00:07:54,520 Speaker 3: And added a little bit more veggies in, so instead 172 00:07:54,520 --> 00:07:56,360 Speaker 3: of getting four portions out of it, she could get 173 00:07:56,360 --> 00:07:58,520 Speaker 3: five portions out of it. So to me, that's sort 174 00:07:58,560 --> 00:08:00,280 Speaker 3: of what we do on a regular basis, isn't it. 175 00:08:00,320 --> 00:08:02,200 Speaker 3: We just try to shave off a couple of calories 176 00:08:02,240 --> 00:08:04,520 Speaker 3: here and there from our client's meals and it helps 177 00:08:04,520 --> 00:08:07,240 Speaker 3: promote easy, sustainable fat loss. So we're not saying don't 178 00:08:07,240 --> 00:08:09,400 Speaker 3: have a pizza, but maybe have a slice or two 179 00:08:09,520 --> 00:08:11,520 Speaker 3: less and have it with a salad. We're not saying 180 00:08:11,560 --> 00:08:13,800 Speaker 3: don't have the dessert, but maybe share it with someone, 181 00:08:13,840 --> 00:08:15,880 Speaker 3: so you're only having half the calories of the dessert 182 00:08:15,960 --> 00:08:18,120 Speaker 3: instead of having the whole thing yourself. So I think 183 00:08:18,160 --> 00:08:20,440 Speaker 3: it's a great concept. But it's a cool little name 184 00:08:20,480 --> 00:08:22,120 Speaker 3: and a cool little concept. I think when you think 185 00:08:22,160 --> 00:08:24,200 Speaker 3: about it, just kind of shaving little bits off here 186 00:08:24,200 --> 00:08:27,160 Speaker 3: and there to elicit a calorie deficit rather than saying 187 00:08:27,160 --> 00:08:29,640 Speaker 3: I can't have this at all or completely swap this 188 00:08:29,720 --> 00:08:32,520 Speaker 3: for something else, because that a lot of people do 189 00:08:32,559 --> 00:08:35,480 Speaker 3: feel like they're in that diet mentality and they feel 190 00:08:35,480 --> 00:08:37,720 Speaker 3: like they're missing out, and that then causes them to 191 00:08:37,760 --> 00:08:40,680 Speaker 3: potentially binge or over it later on. So I really 192 00:08:40,760 --> 00:08:42,760 Speaker 3: like the concept. I think it would work well for 193 00:08:42,800 --> 00:08:43,440 Speaker 3: a lot of people. 194 00:08:43,920 --> 00:08:44,480 Speaker 2: Yeah, I like it. 195 00:08:44,520 --> 00:08:45,959 Speaker 1: To a few of the others that spring to mind, 196 00:08:46,000 --> 00:08:48,480 Speaker 1: I'd love to use grated cheese rather than sliced cheese. 197 00:08:48,520 --> 00:08:50,480 Speaker 1: Whenever you use slice, you just use so much more 198 00:08:50,480 --> 00:08:53,080 Speaker 1: than you realize. So you can use graded and add 199 00:08:53,080 --> 00:08:54,760 Speaker 1: a little bit to a sandwich or a bit to 200 00:08:54,800 --> 00:08:57,160 Speaker 1: a salad, you get all the flavor, whereas as soon 201 00:08:57,160 --> 00:08:59,040 Speaker 1: as you're adding chunks or big slices, you use a 202 00:08:59,040 --> 00:09:01,920 Speaker 1: whole lot more. Same with things like your marinated feathers. 203 00:09:02,040 --> 00:09:03,880 Speaker 1: Just for flavor, you can use a qube or two 204 00:09:03,960 --> 00:09:06,880 Speaker 1: and get great taste on foods rather than using sort 205 00:09:06,920 --> 00:09:10,679 Speaker 1: of big blocks and then crumbling it. I think shaving 206 00:09:10,720 --> 00:09:14,240 Speaker 1: things is a really good reference as well. Definitely weighing 207 00:09:14,240 --> 00:09:17,319 Speaker 1: and measuring meats. It's really easy to over consume those volumes. 208 00:09:17,320 --> 00:09:20,360 Speaker 1: Even really healthy meat foods like salmon, which we'll talk 209 00:09:20,360 --> 00:09:23,360 Speaker 1: about in a second. You know it is still high calorie, 210 00:09:23,360 --> 00:09:26,800 Speaker 1: so it's very easy to shave that right back spreads, 211 00:09:26,920 --> 00:09:29,480 Speaker 1: you know people will be using a tablespoon of spreads, 212 00:09:29,480 --> 00:09:31,880 Speaker 1: So things like peanut butter, so using a teaspoon or 213 00:09:31,880 --> 00:09:34,200 Speaker 1: two and really measuring it again, you tend to get 214 00:09:34,240 --> 00:09:36,679 Speaker 1: all the flavor as well. I'm a big fan of 215 00:09:36,720 --> 00:09:38,760 Speaker 1: watching the size of breads. I find that they are 216 00:09:38,800 --> 00:09:41,880 Speaker 1: really easy lay it up. So there's plenty of examples 217 00:09:41,880 --> 00:09:43,319 Speaker 1: each day where you can go through and just cut 218 00:09:43,360 --> 00:09:45,240 Speaker 1: a little bit from each meal and that adds up 219 00:09:45,520 --> 00:09:48,400 Speaker 1: and then you're not feeling deprivate or restricted. Because we'll 220 00:09:48,400 --> 00:09:50,480 Speaker 1: talk about this in an upcoming case study. No matter 221 00:09:50,480 --> 00:09:52,400 Speaker 1: how many times we'll say to clients this is not 222 00:09:52,480 --> 00:09:55,240 Speaker 1: a diet, people because of years of programming will think 223 00:09:55,240 --> 00:09:57,560 Speaker 1: it is a diet'll as soon as they feel restricted, 224 00:09:57,600 --> 00:10:00,000 Speaker 1: they're more likely to end up binging or feeling like 225 00:10:00,040 --> 00:10:02,760 Speaker 1: they've been deprived. And so this way you can include 226 00:10:02,760 --> 00:10:05,199 Speaker 1: most foods. It's just really being mindful of the portion 227 00:10:05,360 --> 00:10:08,120 Speaker 1: so you get the flavor and the enjoyment without eating 228 00:10:08,120 --> 00:10:10,080 Speaker 1: on autoque when it comes to volume. 229 00:10:10,360 --> 00:10:12,960 Speaker 3: Definitely, And I guess that leads us really nicely into 230 00:10:12,960 --> 00:10:15,920 Speaker 3: our next section. SUSI, we're is talking about fats now. 231 00:10:15,920 --> 00:10:17,439 Speaker 3: I think we have talked about this on a very 232 00:10:17,480 --> 00:10:20,280 Speaker 3: earlier potty, but I think it's really a relevant discussion 233 00:10:20,320 --> 00:10:22,600 Speaker 3: to bring back. And like I said, with the example 234 00:10:22,600 --> 00:10:27,800 Speaker 3: of having like turrizzio and that sayso whatever, I don't 235 00:10:27,800 --> 00:10:36,680 Speaker 3: need a sausages even you know into meals as well 236 00:10:36,720 --> 00:10:39,440 Speaker 3: with chicken chicken and baking together or like you know, 237 00:10:39,559 --> 00:10:41,920 Speaker 3: lamb and beef together in a pie or something like that. 238 00:10:41,960 --> 00:10:44,719 Speaker 3: So when we're doubling down on proteins, often we can 239 00:10:44,760 --> 00:10:47,240 Speaker 3: double down on the calories. And as a rule of thumb, 240 00:10:47,280 --> 00:10:49,480 Speaker 3: I generally say to clients, like, the whiter than meat, 241 00:10:49,600 --> 00:10:51,840 Speaker 3: the typically the liner it is. So you know, your 242 00:10:51,840 --> 00:10:54,720 Speaker 3: white fish, your chicken, your turkey a lot leaner than 243 00:10:54,800 --> 00:10:57,400 Speaker 3: say your lamb and your duck. So typically your higher 244 00:10:57,400 --> 00:11:00,199 Speaker 3: fat meat with I say to clients, have a like 245 00:11:00,280 --> 00:11:02,080 Speaker 3: a treest. Like if you're eating out at a really 246 00:11:02,120 --> 00:11:04,120 Speaker 3: fancy restaurant and you want to get some ducky, you 247 00:11:04,160 --> 00:11:06,440 Speaker 3: want to get some lamb or something like that, have that, 248 00:11:06,559 --> 00:11:07,640 Speaker 3: or you want to go out for more of a 249 00:11:07,640 --> 00:11:09,280 Speaker 3: decade in pizza, you can have a little bit of 250 00:11:09,320 --> 00:11:11,800 Speaker 3: salami or something on that, but it's not something we 251 00:11:11,880 --> 00:11:14,200 Speaker 3: really want to use regularly at home when the goal 252 00:11:14,280 --> 00:11:16,880 Speaker 3: is fat loss, because these types of proteins are so 253 00:11:16,960 --> 00:11:19,520 Speaker 3: much higher. I generally say to clients there are protein 254 00:11:19,600 --> 00:11:22,400 Speaker 3: and a fat. So if you're using something like salami 255 00:11:22,520 --> 00:11:25,480 Speaker 3: or sausages, or even salmon, even though salmon's a wonderful 256 00:11:25,600 --> 00:11:29,080 Speaker 3: good type of fat we really want. It's really energy dense, 257 00:11:29,200 --> 00:11:31,440 Speaker 3: whereas the other types of fats in like salami and 258 00:11:31,440 --> 00:11:34,240 Speaker 3: sausages and those deli type meats, they're not necessarily the 259 00:11:34,360 --> 00:11:37,440 Speaker 3: healthy types of fat like salmon is. There's a difference 260 00:11:37,480 --> 00:11:39,520 Speaker 3: between the fats, but at the end of the day, 261 00:11:39,559 --> 00:11:41,599 Speaker 3: they're all high fat and they're all high calories. So 262 00:11:41,600 --> 00:11:44,000 Speaker 3: if the goal is weight loss, even if it's a 263 00:11:44,000 --> 00:11:46,560 Speaker 3: healthy fat, it still makes a difference to the amount 264 00:11:46,600 --> 00:11:48,199 Speaker 3: of calorie load at the end of the day, so 265 00:11:48,240 --> 00:11:50,440 Speaker 3: you still need to be conscious of that. And when 266 00:11:50,720 --> 00:11:52,679 Speaker 3: proteins are a little bit higher fat, you need to 267 00:11:52,720 --> 00:11:54,800 Speaker 3: either have a little bit less or you need to 268 00:11:54,840 --> 00:11:56,839 Speaker 3: counteract the rest of the meal. So if you're having 269 00:11:56,920 --> 00:11:59,840 Speaker 3: something like salmon and a meal, I wouldn't be putting pesto, 270 00:12:00,200 --> 00:12:02,000 Speaker 3: nuts and that sort of thing, you know, on top 271 00:12:02,040 --> 00:12:03,880 Speaker 3: of it and into your salads and having you know, 272 00:12:03,960 --> 00:12:06,720 Speaker 3: salmon coated with pesto and a nut, you know, herb 273 00:12:06,840 --> 00:12:09,920 Speaker 3: crumble something with the big side salad with some avocado 274 00:12:10,000 --> 00:12:11,840 Speaker 3: or cheese, because it ends up being quite a high 275 00:12:11,840 --> 00:12:14,400 Speaker 3: fat meal, which can again blow out the calories and 276 00:12:14,400 --> 00:12:16,959 Speaker 3: make fat loss really difficult. Or if you were having 277 00:12:17,040 --> 00:12:19,400 Speaker 3: like a you know, a curry that has had a 278 00:12:19,440 --> 00:12:21,760 Speaker 3: heap of you know, oil or gee or something as 279 00:12:21,800 --> 00:12:23,920 Speaker 3: its base, plus a bit of coconut creem in it 280 00:12:24,000 --> 00:12:26,000 Speaker 3: as well, and then you were having that curry with 281 00:12:26,160 --> 00:12:29,280 Speaker 3: lamb or duck, just the high fat you know, content 282 00:12:29,360 --> 00:12:32,280 Speaker 3: of that meal can again make it really really difficult 283 00:12:32,280 --> 00:12:33,800 Speaker 3: to lose weight. So I say to clients, if you're 284 00:12:33,800 --> 00:12:35,280 Speaker 3: going to go out and have a higher fat meal 285 00:12:35,320 --> 00:12:37,720 Speaker 3: like a curry, make sure you get a leaner protein 286 00:12:37,800 --> 00:12:40,000 Speaker 3: like some chicken breast or some shrimp or some prawn, 287 00:12:40,320 --> 00:12:42,320 Speaker 3: because you just don't really have the budget left to 288 00:12:42,320 --> 00:12:44,920 Speaker 3: have these high fat heavy meats like duck and lamb 289 00:12:45,160 --> 00:12:48,320 Speaker 3: within those curries as well. So it's a good discussion. 290 00:12:48,360 --> 00:12:50,760 Speaker 3: I think a lot of things times people just forget 291 00:12:50,800 --> 00:12:54,079 Speaker 3: that even though something might be healthy, if we're doubling 292 00:12:54,120 --> 00:12:56,640 Speaker 3: down on ingredients like two types of proteins or two 293 00:12:56,640 --> 00:12:58,960 Speaker 3: types of extra fats in the meal, like the base 294 00:12:59,000 --> 00:13:01,240 Speaker 3: of the curry is ghee and then it's coconut cream 295 00:13:01,280 --> 00:13:03,160 Speaker 3: as well, and then you're adding in some like you know, 296 00:13:03,280 --> 00:13:05,640 Speaker 3: fried nine bread with that, and then the curry is 297 00:13:05,679 --> 00:13:08,040 Speaker 3: based on lamb or duck. It's a very high fat 298 00:13:08,080 --> 00:13:09,800 Speaker 3: meal as well. And I work with a lot of 299 00:13:09,840 --> 00:13:11,960 Speaker 3: ladies who have a lot of digestive complaints. And I 300 00:13:12,000 --> 00:13:15,160 Speaker 3: know for a fact myself included. High fat tends to 301 00:13:15,320 --> 00:13:17,480 Speaker 3: play a little bit of havoc with your bowels as well. 302 00:13:17,520 --> 00:13:19,199 Speaker 3: So the higher the fat load of a meal you've 303 00:13:19,200 --> 00:13:21,679 Speaker 3: got a sensitive tummy, often the worst you've got. Hell 304 00:13:21,720 --> 00:13:24,360 Speaker 3: symptoms can be over time as well, or the. 305 00:13:24,320 --> 00:13:27,640 Speaker 1: Gall bladder or my gall bladder clients will notice they 306 00:13:27,720 --> 00:13:30,120 Speaker 1: have a more likely to have a floyer out, which 307 00:13:30,160 --> 00:13:32,080 Speaker 1: is very painful, so you certainly want to keep clear 308 00:13:32,120 --> 00:13:32,320 Speaker 1: of it. 309 00:13:32,640 --> 00:13:35,000 Speaker 2: I have two groups with when it comes to fat. 310 00:13:35,040 --> 00:13:37,280 Speaker 1: I have say my twenty percent restrictive eaters who don't 311 00:13:37,280 --> 00:13:39,760 Speaker 1: get anywhere near enough. So this is my egg white 312 00:13:39,760 --> 00:13:41,599 Speaker 1: omelet group who get rid of the yo This is 313 00:13:41,640 --> 00:13:42,160 Speaker 1: my alm. 314 00:13:42,040 --> 00:13:44,200 Speaker 2: And milk group who don't have any fat from dairy. 315 00:13:44,679 --> 00:13:46,640 Speaker 1: This is my group who are very reluctant to add 316 00:13:46,679 --> 00:13:49,440 Speaker 1: oil to anything, so they having bosoming vinegar is addressing. 317 00:13:49,480 --> 00:13:51,800 Speaker 1: And they literally have two little fats, so their fats 318 00:13:51,800 --> 00:13:55,040 Speaker 1: around thirty maybe forty grams max. Per day, it's not 319 00:13:55,080 --> 00:13:57,160 Speaker 1: got any of the right balance of good fats to 320 00:13:57,240 --> 00:13:59,680 Speaker 1: bad fat. So the rest of my clients are in 321 00:13:59,679 --> 00:14:02,199 Speaker 1: the group you're describing, which is seventy eighty percent, who 322 00:14:02,200 --> 00:14:04,560 Speaker 1: are having way too much extras. So they're having the 323 00:14:04,559 --> 00:14:07,760 Speaker 1: peanut butter, then they're having also the avocado and the 324 00:14:07,760 --> 00:14:09,480 Speaker 1: feta as well because they just throw that in for 325 00:14:09,559 --> 00:14:11,839 Speaker 1: good measure, and then they have salmon, and then they 326 00:14:11,880 --> 00:14:14,320 Speaker 1: plus have olive oil or avocado and the salad. Then 327 00:14:14,360 --> 00:14:16,600 Speaker 1: they have chicken thigh, and then on top of that 328 00:14:16,600 --> 00:14:18,720 Speaker 1: they might have eggs and bacon when they're eating. So 329 00:14:18,760 --> 00:14:20,840 Speaker 1: there's just all this layering effect. And when I give 330 00:14:20,880 --> 00:14:23,920 Speaker 1: feedback on the diary, I'm like, but there's chicken thigh, 331 00:14:24,000 --> 00:14:25,840 Speaker 1: and then you've had some chips, and then you've also 332 00:14:25,880 --> 00:14:26,880 Speaker 1: had a treat for dessert. 333 00:14:26,920 --> 00:14:28,880 Speaker 2: Like it's just too much. So how much is too much? 334 00:14:29,440 --> 00:14:34,240 Speaker 1: We model dietary fat intake based on total calorie intake, 335 00:14:34,400 --> 00:14:38,280 Speaker 1: so generally speaking, it's between twenty to thirty percent of 336 00:14:38,320 --> 00:14:41,720 Speaker 1: overall calorie intake. Twenty percent is quite low fat the 337 00:14:41,720 --> 00:14:44,560 Speaker 1: Pretticen type diet of the nineteen eighties, whereas thirty is 338 00:14:44,560 --> 00:14:47,520 Speaker 1: more of a Mediterranean even up to forty percent. And 339 00:14:47,600 --> 00:14:50,240 Speaker 1: the way we balance the fat sound is generally speaking, 340 00:14:50,240 --> 00:14:51,960 Speaker 1: if you have a little bit more fat and a 341 00:14:51,960 --> 00:14:53,960 Speaker 1: bit more protein, you drop the carb down, and that's 342 00:14:54,080 --> 00:14:58,440 Speaker 1: a fairly nice model for weight control. So in amount, 343 00:14:58,720 --> 00:15:02,600 Speaker 1: it's very roughly for women forty to eighty grams of fat, 344 00:15:02,760 --> 00:15:05,400 Speaker 1: So obviously forty would be a small or less active female. 345 00:15:05,560 --> 00:15:08,400 Speaker 1: For someone who is a teenager or very active female, 346 00:15:08,400 --> 00:15:10,760 Speaker 1: it maybe as high as eighty grams per day, and 347 00:15:10,800 --> 00:15:12,760 Speaker 1: then for men a bit higher, so maybe sixty even 348 00:15:12,800 --> 00:15:14,880 Speaker 1: up to one hundred if they're very large frames, so 349 00:15:14,880 --> 00:15:17,120 Speaker 1: big athletes who are building a lot of calories, and 350 00:15:17,120 --> 00:15:18,800 Speaker 1: actually they'll have more fat just because they're eating a 351 00:15:18,840 --> 00:15:21,960 Speaker 1: greater volume of food. Now that sounds massively, Anne, you know, 352 00:15:22,000 --> 00:15:23,680 Speaker 1: you'd be like, I don't need eighty grams of fat, 353 00:15:23,720 --> 00:15:26,000 Speaker 1: but it's so easy to get, you know, like a 354 00:15:26,080 --> 00:15:28,760 Speaker 1: tablespoon of peanut butter's got like eight to twelve grams. 355 00:15:29,080 --> 00:15:31,320 Speaker 1: A quarter of an avocado, which is tiny, has got 356 00:15:31,320 --> 00:15:33,720 Speaker 1: eight grams a tablespoon of extra virgin olive oil. So 357 00:15:33,800 --> 00:15:37,120 Speaker 1: that means that per meal if you add one added fat, 358 00:15:37,360 --> 00:15:39,800 Speaker 1: So that would include things like oily fish like salmon 359 00:15:39,880 --> 00:15:42,680 Speaker 1: or avocado or olive oil or feta. 360 00:15:42,360 --> 00:15:43,400 Speaker 2: You're getting all you need. 361 00:15:43,920 --> 00:15:46,040 Speaker 1: So for people who include some dairy in their diet 362 00:15:46,120 --> 00:15:48,200 Speaker 1: or have eggs for breakfast, you've got some fat there. 363 00:15:48,520 --> 00:15:50,440 Speaker 1: You have a dressing on your salad at lunchtime, or 364 00:15:50,480 --> 00:15:52,840 Speaker 1: choose avo, you've got your fat there. You have nuts 365 00:15:52,840 --> 00:15:54,560 Speaker 1: once a day, you've got your fat there. And then 366 00:15:54,600 --> 00:15:56,560 Speaker 1: you have your salmon for dinner. You've got your fat there. 367 00:15:56,600 --> 00:15:58,720 Speaker 1: So that is about sixty grams. You don't need to 368 00:15:58,880 --> 00:16:02,280 Speaker 1: proactively add extra. And the issue with this is as 369 00:16:02,280 --> 00:16:04,560 Speaker 1: soon as you have a high fat treat or eat 370 00:16:04,560 --> 00:16:06,680 Speaker 1: the uber eats we've just been speaking about, or you 371 00:16:06,720 --> 00:16:09,440 Speaker 1: go to tie, you get way more than that. You know, 372 00:16:09,560 --> 00:16:11,800 Speaker 1: a standard time meal it'd have twenty to thirty grams 373 00:16:11,840 --> 00:16:13,960 Speaker 1: of fat. A standard takeaway meal would have at least 374 00:16:14,000 --> 00:16:17,640 Speaker 1: thirty forty grams of fat. So you're getting more enough 375 00:16:17,760 --> 00:16:20,760 Speaker 1: than adding those foods in let alone without the treats 376 00:16:20,760 --> 00:16:23,360 Speaker 1: and the extras. And that's why it becomes too much. 377 00:16:23,760 --> 00:16:26,080 Speaker 1: And that's why people like Land and I are so 378 00:16:26,200 --> 00:16:28,440 Speaker 1: strict on things like meats and dairy, because if you 379 00:16:28,520 --> 00:16:32,560 Speaker 1: keep the meats really lean and choose tenderloins or chicken 380 00:16:32,600 --> 00:16:35,240 Speaker 1: breast rather than drumsticks and thighs. You just get rid 381 00:16:35,280 --> 00:16:37,680 Speaker 1: of some extra so that you clear out calories that 382 00:16:37,720 --> 00:16:39,880 Speaker 1: when you do have an indulgent meal, or you want 383 00:16:39,880 --> 00:16:42,840 Speaker 1: to have a creamy pasta once a month, you've got 384 00:16:42,840 --> 00:16:46,280 Speaker 1: that to play with. So just counting one higher fat 385 00:16:46,440 --> 00:16:48,840 Speaker 1: ingredient per meal and then you will very easy keep 386 00:16:48,880 --> 00:16:49,280 Speaker 1: on track. 387 00:16:49,880 --> 00:16:52,080 Speaker 2: Or you want sort of less than ten percent fat. 388 00:16:52,080 --> 00:16:53,440 Speaker 1: If you're looking at a food, which is why we 389 00:16:53,480 --> 00:16:55,880 Speaker 1: don't like halloumi, isn't it land because it's thirty percent 390 00:16:55,920 --> 00:16:57,360 Speaker 1: fat and people eat one hundred grams. 391 00:16:57,600 --> 00:16:59,120 Speaker 3: Well, you don't like hallumi, but I do. 392 00:17:00,000 --> 00:17:00,400 Speaker 2: I love it. 393 00:17:00,440 --> 00:17:03,000 Speaker 1: But so it just packs so much fat it's hard 394 00:17:03,040 --> 00:17:04,600 Speaker 1: to keep the portion down. You know, you go to 395 00:17:04,640 --> 00:17:07,639 Speaker 1: a cafe, they don't give you a twenty gram serve, 396 00:17:07,720 --> 00:17:09,680 Speaker 1: it's like one hundred grams, and then that's like your 397 00:17:09,680 --> 00:17:12,880 Speaker 1: total daily fat for the day. So there's just some 398 00:17:12,920 --> 00:17:15,040 Speaker 1: really high levels. I see it all the time with 399 00:17:15,119 --> 00:17:18,240 Speaker 1: clients who do two eggs for breakfast and bacon. It's like, okay, 400 00:17:18,240 --> 00:17:20,840 Speaker 1: one egg and bacon or halloomi cher. 401 00:17:20,800 --> 00:17:22,600 Speaker 3: Or vegetarian big breakfast. 402 00:17:23,000 --> 00:17:26,560 Speaker 1: Yeah, one hundred percent avo homus, which you know, we 403 00:17:26,680 --> 00:17:28,640 Speaker 1: just don't have a table swim, we have the whole tub, 404 00:17:29,119 --> 00:17:31,600 Speaker 1: so that's sort of where it can very easily go in. 405 00:17:31,680 --> 00:17:34,000 Speaker 1: So if you're a fat phobic, maybe you're too low, 406 00:17:34,040 --> 00:17:35,920 Speaker 1: it's worth having a little check and adding some into 407 00:17:35,960 --> 00:17:37,639 Speaker 1: each meal because you won't lose weight if your fat's 408 00:17:37,680 --> 00:17:39,520 Speaker 1: too low, which sounds ridiculous, but you won't. 409 00:17:39,720 --> 00:17:40,600 Speaker 2: It's about the balance. 410 00:17:41,000 --> 00:17:43,560 Speaker 1: And then most people just tends to creep high, particularly 411 00:17:43,640 --> 00:17:44,880 Speaker 1: towards those weekend days. 412 00:17:45,200 --> 00:17:47,080 Speaker 3: Yeah, and for the I have a bunch of ladies 413 00:17:47,080 --> 00:17:48,920 Speaker 3: as well. If I start working with them, they're fat's 414 00:17:48,920 --> 00:17:51,000 Speaker 3: too low, and again you really notice it from a 415 00:17:51,000 --> 00:17:54,879 Speaker 3: hormone perspective. So I would say most people are women 416 00:17:55,320 --> 00:17:58,400 Speaker 3: especially need about a gram of fat per kiler gram 417 00:17:58,480 --> 00:18:00,679 Speaker 3: of body weight. So if you're I don't know, seventy 418 00:18:00,680 --> 00:18:03,359 Speaker 3: five kilo woman, you probably need about seventy five grams 419 00:18:03,400 --> 00:18:05,760 Speaker 3: of fat at a minimum. Now, as you said, SUSI, 420 00:18:05,840 --> 00:18:07,960 Speaker 3: people are in two camps. Mostly they're far too much 421 00:18:08,040 --> 00:18:10,080 Speaker 3: or they're far too little. So it can be an 422 00:18:10,080 --> 00:18:12,639 Speaker 3: idea to just plug a rough day's intake into something 423 00:18:12,680 --> 00:18:14,679 Speaker 3: like my fitness Pal and really have a look. But 424 00:18:14,720 --> 00:18:16,840 Speaker 3: I really do feel like for my ladies for good 425 00:18:16,880 --> 00:18:20,720 Speaker 3: hormone or control those cellular processes, hair, skinned nails, that 426 00:18:20,800 --> 00:18:23,360 Speaker 3: sort of thing. You'll notice your hair is not optimal, 427 00:18:23,400 --> 00:18:25,760 Speaker 3: your skin's drying out, your nails are really brittle. If 428 00:18:25,800 --> 00:18:28,280 Speaker 3: you don't have enough fat in your diet, you definitely 429 00:18:28,359 --> 00:18:31,680 Speaker 3: absolutely suffer from a hormone perspective. But also like hair, 430 00:18:31,720 --> 00:18:33,960 Speaker 3: skin nails, that sort of thing. So I generally try 431 00:18:34,000 --> 00:18:36,399 Speaker 3: to give my ladies about a grammar fat perkilo or 432 00:18:36,440 --> 00:18:36,920 Speaker 3: body weight. 433 00:18:37,440 --> 00:18:38,160 Speaker 2: That's a good tip. 434 00:18:38,160 --> 00:18:40,040 Speaker 1: And if the side of your husband makes you want 435 00:18:40,040 --> 00:18:43,120 Speaker 1: to your skin crawl, you might also have low hormones 436 00:18:43,119 --> 00:18:45,560 Speaker 1: because your fat intakes too low. So don't tell him 437 00:18:45,600 --> 00:18:48,199 Speaker 1: that because he'll be feed your avocado, But certainly it 438 00:18:48,320 --> 00:18:51,080 Speaker 1: impacts these sex hormones, so keep that in mind if 439 00:18:51,119 --> 00:18:54,200 Speaker 1: you tend to be more restrictive with your diet. All right, Well, 440 00:18:54,240 --> 00:18:57,240 Speaker 1: moving on the end to a very interesting question that 441 00:18:57,280 --> 00:18:59,960 Speaker 1: has popped up because we've heard a lot in recent 442 00:19:00,160 --> 00:19:02,800 Speaker 1: weeks about the weightless drug ozen Peak and We're Goovy, 443 00:19:02,840 --> 00:19:06,119 Speaker 1: which are now pretty freely available in Australia, and I 444 00:19:06,160 --> 00:19:08,400 Speaker 1: think we will certainly take another look at ozen Peak 445 00:19:08,400 --> 00:19:10,600 Speaker 1: in the next couple of weeks because more and more 446 00:19:10,600 --> 00:19:13,440 Speaker 1: of my clients are using it and I really want 447 00:19:13,480 --> 00:19:15,400 Speaker 1: to talk about how you use it the right way 448 00:19:15,440 --> 00:19:18,520 Speaker 1: and what the risks are and what their ideal use is. 449 00:19:19,119 --> 00:19:21,960 Speaker 1: But linked to that, there was an article published online 450 00:19:22,000 --> 00:19:25,280 Speaker 1: that said, is this Nature's ozen Peak? And it's referring 451 00:19:25,320 --> 00:19:28,040 Speaker 1: to the supplement berberine, And so we had a listener 452 00:19:28,119 --> 00:19:32,000 Speaker 1: question on the Nutrition Couch podcast Instagram page. Is berberine 453 00:19:32,280 --> 00:19:35,199 Speaker 1: worth a try? Is it the same as ozen peak? So, 454 00:19:35,320 --> 00:19:37,600 Speaker 1: first of all, what I will say is ozen peak 455 00:19:37,720 --> 00:19:40,679 Speaker 1: is a certain type of drug that the semiglue tides 456 00:19:40,720 --> 00:19:43,400 Speaker 1: which act on the pancreas to help produce more insulin 457 00:19:43,560 --> 00:19:47,359 Speaker 1: and also help with appetite control in the gut. 458 00:19:48,080 --> 00:19:49,520 Speaker 2: Berberine is certainly not that. 459 00:19:49,680 --> 00:19:52,280 Speaker 1: So ozen peak is a semi glue tide and that 460 00:19:52,440 --> 00:19:54,800 Speaker 1: range of drugs, including with gov this is not what 461 00:19:54,800 --> 00:19:58,640 Speaker 1: berberine is. But berberine is an interesting one because it's 462 00:19:58,640 --> 00:20:00,680 Speaker 1: been around for quite a long time. So the fact 463 00:20:00,720 --> 00:20:02,600 Speaker 1: it's doing a bit of a resurgence, it's not new 464 00:20:02,720 --> 00:20:04,639 Speaker 1: like I want to think. Ten fifteen years ago, we 465 00:20:04,680 --> 00:20:07,760 Speaker 1: had these discussions with endocrinologists about Burberine and the use 466 00:20:07,800 --> 00:20:10,879 Speaker 1: for weight control. It is a herbal it comes from plants. 467 00:20:10,920 --> 00:20:13,919 Speaker 1: It's a chemical that's found in plants and when concentrated, 468 00:20:13,960 --> 00:20:16,600 Speaker 1: there's evidence, a growing pool of evidence to show it 469 00:20:16,600 --> 00:20:19,600 Speaker 1: does have benefits for weight control. They're not quite sure 470 00:20:19,640 --> 00:20:23,080 Speaker 1: why it looks appears to reduce information in the body. 471 00:20:23,119 --> 00:20:25,600 Speaker 1: It certainly has an impact on ld OR cholesterol levels, 472 00:20:26,000 --> 00:20:29,800 Speaker 1: inflammatory pathways, and some arguments around blood gluecose control. So 473 00:20:30,480 --> 00:20:33,480 Speaker 1: what I will say about it is I think it's 474 00:20:33,520 --> 00:20:34,080 Speaker 1: worth a try. 475 00:20:34,240 --> 00:20:35,560 Speaker 2: There's no evidence against it. 476 00:20:35,560 --> 00:20:37,480 Speaker 1: It's not going to hurt you as long as you 477 00:20:37,480 --> 00:20:38,800 Speaker 1: stick to the recommended dose. 478 00:20:39,040 --> 00:20:39,840 Speaker 2: It's worth a try. 479 00:20:39,920 --> 00:20:41,800 Speaker 1: It's not going to see you lose twenty kilos, but 480 00:20:42,359 --> 00:20:44,680 Speaker 1: from a cellular perspective, there is some evidence to show 481 00:20:44,720 --> 00:20:47,480 Speaker 1: it's beneficial, particularly for those with in resistance and blood 482 00:20:47,480 --> 00:20:48,400 Speaker 1: glucose issues. 483 00:20:48,760 --> 00:20:49,840 Speaker 2: It's not easy to get. 484 00:20:50,160 --> 00:20:53,520 Speaker 1: It retails for about seventy to one hundred dollars and 485 00:20:53,640 --> 00:20:55,760 Speaker 1: usually they come in from overseas. So I would suggest 486 00:20:55,760 --> 00:20:57,240 Speaker 1: if you are going to try it, making sure you're 487 00:20:57,240 --> 00:21:00,919 Speaker 1: sticking to a reasonably well known international brand, and you 488 00:21:00,960 --> 00:21:03,680 Speaker 1: certainly want to check the dose, which recommendations are about 489 00:21:03,680 --> 00:21:06,080 Speaker 1: for one thousand to fifteen hundred milligrams serve per day. 490 00:21:06,960 --> 00:21:08,919 Speaker 1: Have I used it a lot with clients, Not really, 491 00:21:09,320 --> 00:21:12,320 Speaker 1: because I tend to get pretty good results diet wise anyway, 492 00:21:12,480 --> 00:21:14,320 Speaker 1: and if my clients are that insulin resistant, I'll have 493 00:21:14,400 --> 00:21:17,199 Speaker 1: them one met forman or ozen Peak. But I think 494 00:21:17,280 --> 00:21:19,360 Speaker 1: if you've got cash and you want to try something herbal, 495 00:21:19,680 --> 00:21:22,480 Speaker 1: I have no reason to not other than it is. 496 00:21:22,560 --> 00:21:25,760 Speaker 1: It isn't inexpensive. We don't know exactly how it works, 497 00:21:26,560 --> 00:21:29,440 Speaker 1: but there seems to be some metabolic benefit from taking it, 498 00:21:29,560 --> 00:21:31,560 Speaker 1: so I sort of think, well, yeah, but it's certainly 499 00:21:31,560 --> 00:21:35,560 Speaker 1: not like ozen Peak. It's completely different, and so it's 500 00:21:35,560 --> 00:21:38,320 Speaker 1: so chemical implants that appears to have some anti inflammatory 501 00:21:38,400 --> 00:21:40,720 Speaker 1: benefits if you take it. But most people I see 502 00:21:40,720 --> 00:21:42,560 Speaker 1: who buy these supplements they take them for a week 503 00:21:42,640 --> 00:21:43,800 Speaker 1: or two and they're not consistent. 504 00:21:43,840 --> 00:21:46,560 Speaker 2: So it's really hard to also track if it is beneficial. 505 00:21:47,000 --> 00:21:48,600 Speaker 1: But it certainly won't hurt, and I don't have an 506 00:21:48,640 --> 00:21:51,240 Speaker 1: issue with it, and with my insteain resistant goals who 507 00:21:51,440 --> 00:21:53,120 Speaker 1: are younger, I think it's worth a try. 508 00:21:53,520 --> 00:21:55,639 Speaker 3: Yeah. Absolutely, it's a really interesting one, isn't it. And 509 00:21:55,880 --> 00:21:57,480 Speaker 3: I do like that it is you know, a plant 510 00:21:57,480 --> 00:22:00,000 Speaker 3: based it's a lot more natural. It's available as well, 511 00:22:00,080 --> 00:22:02,199 Speaker 3: you don't have to go get a scripted. It is 512 00:22:02,400 --> 00:22:04,960 Speaker 3: fairly expensive, like you did say, And I was just 513 00:22:04,960 --> 00:22:06,680 Speaker 3: doing a little bit of research before, and it does 514 00:22:06,720 --> 00:22:09,439 Speaker 3: seem to work on some sort of level, like of 515 00:22:09,480 --> 00:22:11,560 Speaker 3: the hormone in your brain that tends to detect the 516 00:22:11,600 --> 00:22:14,879 Speaker 3: feeling of fullness that people have, So it seems to 517 00:22:14,960 --> 00:22:17,600 Speaker 3: make people feel a little bit more full and satisfied 518 00:22:17,640 --> 00:22:20,080 Speaker 3: after dinner. That's sort of all after meals. That's sort 519 00:22:20,119 --> 00:22:22,760 Speaker 3: of how the I guess the clinical effects seems to work, 520 00:22:22,800 --> 00:22:24,679 Speaker 3: but like you said, they just don't quite know. Like 521 00:22:24,720 --> 00:22:26,840 Speaker 3: I think, it does need a lot more studies. Put 522 00:22:26,880 --> 00:22:29,000 Speaker 3: it that way. But it was really interesting because there 523 00:22:29,040 --> 00:22:32,400 Speaker 3: was actually a scientific meta analysis published in Clinical Nutrition 524 00:22:32,680 --> 00:22:35,160 Speaker 3: of this plant based what we can call it supplement, 525 00:22:35,520 --> 00:22:38,439 Speaker 3: and it basically concluded that it was a small study, 526 00:22:38,600 --> 00:22:41,000 Speaker 3: but it did say it led to small to modest 527 00:22:41,040 --> 00:22:43,720 Speaker 3: weight loss in people who were obese. But when you 528 00:22:43,800 --> 00:22:46,080 Speaker 3: really look at the number, Susie, it was three kilos 529 00:22:46,320 --> 00:22:48,480 Speaker 3: So is it worth a try? Yeah, potentially, but it's 530 00:22:48,520 --> 00:22:51,000 Speaker 3: not going to be dropping you know, ten twenty thirty kilos, 531 00:22:51,000 --> 00:22:53,480 Speaker 3: So if your goal is to lose, you know, anything 532 00:22:53,520 --> 00:22:55,880 Speaker 3: more than about five you're probably not going to get 533 00:22:55,920 --> 00:22:58,240 Speaker 3: that great effects from it. I mean if the average 534 00:22:58,240 --> 00:23:00,480 Speaker 3: weight loss in this you know meta and that was 535 00:23:00,520 --> 00:23:03,639 Speaker 3: three kilos from the obese population, it's not a lot 536 00:23:03,680 --> 00:23:05,439 Speaker 3: in the grand scheme of things like It's definitely not 537 00:23:05,520 --> 00:23:09,080 Speaker 3: the five percent we would call clinical significance in a 538 00:23:09,080 --> 00:23:11,800 Speaker 3: weight loss study. Put it that way, So, as you said, 539 00:23:11,800 --> 00:23:13,360 Speaker 3: I don't think it's going to harm you. It's well 540 00:23:13,359 --> 00:23:14,760 Speaker 3: worth a trial, but it's not just going to be 541 00:23:14,760 --> 00:23:16,840 Speaker 3: a magic pill. You can't just take that and continue 542 00:23:16,880 --> 00:23:19,800 Speaker 3: with your crappy diet and not exercising. You've absolutely got 543 00:23:19,840 --> 00:23:22,040 Speaker 3: to do everything. You've got to start moving your body more. 544 00:23:22,160 --> 00:23:24,399 Speaker 3: You're going to make some great nutrition choices, and you 545 00:23:24,440 --> 00:23:26,280 Speaker 3: can add this in as a little bit of an 546 00:23:26,280 --> 00:23:28,560 Speaker 3: extra boost because it's certainly not going to do much 547 00:23:28,680 --> 00:23:31,320 Speaker 3: just alone. And there are a couple of side effects 548 00:23:31,320 --> 00:23:33,840 Speaker 3: I just wanted to reference as well. People are reporting 549 00:23:33,880 --> 00:23:37,359 Speaker 3: things like either diarrhea or constipation, sometimes a little bit 550 00:23:37,359 --> 00:23:39,879 Speaker 3: more gas, and other types of stomach issues as well, 551 00:23:40,040 --> 00:23:41,879 Speaker 3: So you really need to be sure you're taking the 552 00:23:42,000 --> 00:23:45,160 Speaker 3: recommended amount on the label. You're either working in combination 553 00:23:45,280 --> 00:23:48,920 Speaker 3: with your doctor or your dietitian or your nutritionist or 554 00:23:48,920 --> 00:23:52,639 Speaker 3: your health professional, because there was a little disclaim in 555 00:23:52,680 --> 00:23:56,040 Speaker 3: the study that large quantities can actually prove fatal. So, 556 00:23:56,240 --> 00:23:58,879 Speaker 3: just like anything, because it is plant based does not 557 00:23:59,000 --> 00:24:01,119 Speaker 3: mean that it is completely safe. You need to be 558 00:24:01,200 --> 00:24:04,560 Speaker 3: very careful if you're taking huge dose of this. Absolutely 559 00:24:04,600 --> 00:24:07,359 Speaker 3: not for children or teens, absolutely not, And definitely I 560 00:24:07,359 --> 00:24:09,600 Speaker 3: wouldn't touch it if you are pregnant or breastfeeding or 561 00:24:09,600 --> 00:24:12,240 Speaker 3: anything like that, or if you're immunocompromise. I would just 562 00:24:12,240 --> 00:24:14,240 Speaker 3: say this is for healthy adults who have struggled with 563 00:24:14,320 --> 00:24:17,800 Speaker 3: weight loss in combination with a healthy diet and lifestyle 564 00:24:17,840 --> 00:24:20,600 Speaker 3: and the recommended doses on the label, because I think 565 00:24:20,600 --> 00:24:23,040 Speaker 3: how we can round out the potty today, Susie, nice 566 00:24:23,040 --> 00:24:24,359 Speaker 3: little disclaimer. 567 00:24:24,880 --> 00:24:26,159 Speaker 2: Very good. I like it all right. 568 00:24:26,200 --> 00:24:27,800 Speaker 1: Well, that brings us to the end of the Nutrition 569 00:24:27,960 --> 00:24:30,639 Speaker 1: Couch podcast for another Sunday. Please keep telling your friends 570 00:24:30,640 --> 00:24:33,200 Speaker 1: about us so we can continue to grow. And we've 571 00:24:33,200 --> 00:24:35,320 Speaker 1: got a few new products on our website, so check 572 00:24:35,359 --> 00:24:37,920 Speaker 1: them out the nutritioncouch dot com and we will see 573 00:24:37,960 --> 00:24:41,320 Speaker 1: you on Wednesday for our weekly motivational episode. 574 00:24:41,400 --> 00:24:43,879 Speaker 2: Drop have a great week.