1 00:00:01,240 --> 00:00:03,800 Speaker 1: Over the past twenty years or so, Susie and I 2 00:00:03,840 --> 00:00:07,280 Speaker 1: have seen hundreds, if not thousands of women and that. 3 00:00:07,320 --> 00:00:08,920 Speaker 2: Gives you a lot of data. 4 00:00:09,400 --> 00:00:12,120 Speaker 1: So today, at the start of twenty and twenty five 5 00:00:12,200 --> 00:00:14,640 Speaker 1: and a fresh new year, Susie and I are going 6 00:00:14,680 --> 00:00:17,200 Speaker 1: to share what we've learned from working with all of 7 00:00:17,239 --> 00:00:20,400 Speaker 1: these clients over the decades when it comes to succeeding 8 00:00:20,720 --> 00:00:23,480 Speaker 1: with your diet and your lifestyle goals. So, if you 9 00:00:23,560 --> 00:00:26,960 Speaker 1: find yourself constantly on the diet merry go round, this 10 00:00:27,000 --> 00:00:30,560 Speaker 1: podcast episode is for you. Hi, I'm Leanne Ward, Hi 11 00:00:30,600 --> 00:00:33,800 Speaker 1: I'm Jussy Burrow, and together we bring you The Nutrition Couch, 12 00:00:34,040 --> 00:00:36,360 Speaker 1: the weekly podcast that keeps you up to date on 13 00:00:36,479 --> 00:00:38,960 Speaker 1: everything that you need to know in the world of nutrition. 14 00:00:39,479 --> 00:00:42,720 Speaker 1: So today, as well as making sustainable lifestyle changes, we 15 00:00:42,880 --> 00:00:45,280 Speaker 1: also have some new data that looks at the role 16 00:00:45,360 --> 00:00:48,760 Speaker 1: of diet in depression. We found a new high protein 17 00:00:48,880 --> 00:00:51,920 Speaker 1: wrapper at Coals and our listener question is all about 18 00:00:51,920 --> 00:00:55,680 Speaker 1: the timing of creating. So to kick us up today, Susie, 19 00:00:55,760 --> 00:00:58,480 Speaker 1: how has your twenty twenty five been so far? 20 00:00:58,600 --> 00:00:59,440 Speaker 2: What have you been up to. 21 00:01:00,160 --> 00:01:01,720 Speaker 3: Come back to work this weekly and and I have 22 00:01:01,800 --> 00:01:04,200 Speaker 3: to say that I was in much need of a break. 23 00:01:04,319 --> 00:01:07,839 Speaker 3: My end of twenty twenty four was not overly graceful. 24 00:01:08,280 --> 00:01:12,199 Speaker 3: It was a clunky, messy end where I was rushed 25 00:01:12,200 --> 00:01:14,600 Speaker 3: off my feet. I literally couldn't wait for Christmas to 26 00:01:14,640 --> 00:01:17,160 Speaker 3: be over to get away. And I had a beautiful 27 00:01:17,319 --> 00:01:19,959 Speaker 3: eight days up in northern New South Wales in Yamba, 28 00:01:20,720 --> 00:01:23,400 Speaker 3: which was so nice. We had great weather. I've got 29 00:01:23,440 --> 00:01:25,399 Speaker 3: a tan. I know that channing's not good for you, 30 00:01:25,480 --> 00:01:27,399 Speaker 3: but I have olive skin and do you love. 31 00:01:27,280 --> 00:01:27,800 Speaker 4: A bit of tan? 32 00:01:28,480 --> 00:01:30,600 Speaker 3: And that instantly puts me in a much better mood. 33 00:01:31,760 --> 00:01:34,240 Speaker 3: And of course we have launched into what we call 34 00:01:34,600 --> 00:01:37,520 Speaker 3: diet season. And first of all, I think we need 35 00:01:37,560 --> 00:01:39,520 Speaker 3: to say a big I'll ask you about your holiday 36 00:01:39,520 --> 00:01:42,000 Speaker 3: in a minute, and rubbing all about myself. But we've, 37 00:01:42,160 --> 00:01:43,920 Speaker 3: first of all, should say we've had a massive start 38 00:01:43,920 --> 00:01:47,840 Speaker 3: to the year because our new design by Dietitian's product 39 00:01:47,840 --> 00:01:51,040 Speaker 3: Creating came in right before Christmas and it has. 40 00:01:51,000 --> 00:01:52,000 Speaker 4: Kept us on our toes. 41 00:01:52,040 --> 00:01:55,640 Speaker 3: We sold out of our Pure range almost immediately, and 42 00:01:55,680 --> 00:01:57,840 Speaker 3: we've been very busy packaging that off and getting it 43 00:01:57,880 --> 00:01:59,000 Speaker 3: to you. And we're going to talk a little bit 44 00:01:59,000 --> 00:02:01,440 Speaker 3: about Creatan today. So first of all, thank you to 45 00:02:01,480 --> 00:02:04,040 Speaker 3: all our listeners who have supported our latest product. We're 46 00:02:04,080 --> 00:02:07,040 Speaker 3: so grateful for your support. But I should ask you, Leanne, 47 00:02:07,040 --> 00:02:09,360 Speaker 3: how is your holiday break? You seem to have not 48 00:02:09,440 --> 00:02:10,400 Speaker 3: had a lot of time off. 49 00:02:10,800 --> 00:02:11,919 Speaker 2: Yeah, it was good. It was good. 50 00:02:11,960 --> 00:02:14,800 Speaker 1: We hosted Christmas, so everything that goes with that, you know, 51 00:02:14,800 --> 00:02:16,760 Speaker 1: it was really lovely. But it's just easier with small 52 00:02:16,880 --> 00:02:19,200 Speaker 1: kids to host sometimes, I find so then you can 53 00:02:19,200 --> 00:02:21,040 Speaker 1: put them down for their naps and that sort of thing. 54 00:02:21,240 --> 00:02:23,800 Speaker 1: And then my little one, Mire turned three on December 55 00:02:23,840 --> 00:02:26,520 Speaker 1: the twenty seventh, so Christmas rolled into Boxing Day, rolled 56 00:02:26,520 --> 00:02:28,880 Speaker 1: into all of the birthday celebrations, and we went and 57 00:02:28,919 --> 00:02:31,880 Speaker 1: spent a few days up at Caramunday with my husband's 58 00:02:31,919 --> 00:02:33,400 Speaker 1: dad and that was really lovely. And it was the 59 00:02:33,440 --> 00:02:36,240 Speaker 1: first year that the kids really enjoyed the beach. Like 60 00:02:36,280 --> 00:02:38,280 Speaker 1: I think Tilly was old enough to like not eat 61 00:02:38,320 --> 00:02:41,280 Speaker 1: the sand and me was like actually kind of jumping 62 00:02:41,320 --> 00:02:42,760 Speaker 1: in and out of the waves, and she was having 63 00:02:42,760 --> 00:02:44,640 Speaker 1: a little go on the boogie board and it was 64 00:02:44,680 --> 00:02:46,799 Speaker 1: just really fun. It was a couple of days off, 65 00:02:46,840 --> 00:02:48,360 Speaker 1: but it was just kind of what I needed to 66 00:02:48,440 --> 00:02:51,160 Speaker 1: kind of reset. Bit of sun, bit of surf, a 67 00:02:51,160 --> 00:02:52,800 Speaker 1: couple of glasses of French rose. 68 00:02:53,000 --> 00:02:55,320 Speaker 2: It was lovely, but I'm like you, I've jumped straight 69 00:02:55,360 --> 00:02:56,160 Speaker 2: back into the new year. 70 00:02:56,160 --> 00:02:58,160 Speaker 1: We've been very busy packing all of our design by 71 00:02:58,240 --> 00:03:00,720 Speaker 1: Dietitian orders. We've got some big plans for this year 72 00:03:00,720 --> 00:03:03,920 Speaker 1: as well. We're busy planning our extra retreat in Kingscliff 73 00:03:03,960 --> 00:03:05,919 Speaker 1: in March. We should also say, can I quickly mention 74 00:03:06,000 --> 00:03:06,640 Speaker 1: that as well. 75 00:03:06,560 --> 00:03:08,840 Speaker 3: Because we've got I think a handful of spots that 76 00:03:08,880 --> 00:03:11,400 Speaker 3: we want to feel so yes, definitely exactly. 77 00:03:11,480 --> 00:03:14,359 Speaker 1: So our next retreat, our first one back in October 78 00:03:14,440 --> 00:03:17,280 Speaker 1: last year at Peppers and Kingscliff was so successful that 79 00:03:17,360 --> 00:03:18,680 Speaker 1: of course we had to do it all again, and 80 00:03:18,720 --> 00:03:19,920 Speaker 1: Susan and I absolutely loved it. 81 00:03:19,960 --> 00:03:20,520 Speaker 2: We had a ball. 82 00:03:20,560 --> 00:03:22,280 Speaker 1: It was not worked by any means, We had an 83 00:03:22,280 --> 00:03:24,280 Speaker 1: absolute ball, and we knew that there were so many 84 00:03:24,360 --> 00:03:27,040 Speaker 1: ladies who just couldn't attend back in October, so of 85 00:03:27,040 --> 00:03:28,800 Speaker 1: course we're going to run one again. So our new 86 00:03:28,919 --> 00:03:32,120 Speaker 1: dates are March twenty one, twenty two and twenty three 87 00:03:32,320 --> 00:03:35,920 Speaker 1: Friday to Sunday at the same place, Peppers Klingscliff. You'll 88 00:03:35,960 --> 00:03:37,920 Speaker 1: agree with Susie and all of the ladies agreed. The 89 00:03:37,960 --> 00:03:41,400 Speaker 1: food was phenomenal. We're not changing the location. It's right 90 00:03:41,440 --> 00:03:44,240 Speaker 1: on the beach. The hotel was amazing, the food was phenomenal, 91 00:03:44,320 --> 00:03:46,640 Speaker 1: the conference room was wonderful. If you want to come 92 00:03:46,680 --> 00:03:49,480 Speaker 1: and spend three intensive days with Susie and I and 93 00:03:49,520 --> 00:03:52,160 Speaker 1: a bunch of like minded women, we have a handful 94 00:03:52,200 --> 00:03:55,040 Speaker 1: of spots still available. It's capped at twenty. That's as 95 00:03:55,240 --> 00:03:57,280 Speaker 1: many women as we can take. I think we've sold 96 00:03:57,400 --> 00:03:59,880 Speaker 1: seventeen spots, so there's three left. So if you'd like 97 00:03:59,880 --> 00:04:02,440 Speaker 1: to join us, please send us an email admin at 98 00:04:02,440 --> 00:04:05,120 Speaker 1: the nutritioncouch dot com. We can send you all of 99 00:04:05,160 --> 00:04:07,320 Speaker 1: the information about the retreat, and of course some of 100 00:04:07,320 --> 00:04:09,400 Speaker 1: our ladies are staying an extra day or two at 101 00:04:09,440 --> 00:04:11,240 Speaker 1: the front or the back end of the retreat. That's 102 00:04:11,280 --> 00:04:12,880 Speaker 1: okay as well if you want to make a real 103 00:04:13,120 --> 00:04:15,360 Speaker 1: kind of mini breakout of it. But it is a 104 00:04:15,440 --> 00:04:17,599 Speaker 1: lady's only retreat. We don't want you to bring your partner, 105 00:04:17,600 --> 00:04:19,000 Speaker 1: we don't want you to bring your kids. We want 106 00:04:19,040 --> 00:04:21,279 Speaker 1: you to come away and be fully immersed in a 107 00:04:21,320 --> 00:04:23,640 Speaker 1: wellness experience with us and not have to care for 108 00:04:23,720 --> 00:04:25,000 Speaker 1: anybody but yourself. 109 00:04:25,200 --> 00:04:26,800 Speaker 3: It's also a great time of you to do it 110 00:04:26,839 --> 00:04:29,240 Speaker 3: because October was our first one. We love that time 111 00:04:29,279 --> 00:04:30,719 Speaker 3: of year, but I think the start of a new 112 00:04:30,800 --> 00:04:33,600 Speaker 3: year really allows you to set your priorities for your 113 00:04:33,600 --> 00:04:35,960 Speaker 3: health for the year and be able to track that progress. 114 00:04:36,000 --> 00:04:39,120 Speaker 3: So we probably will add that component into our discussion 115 00:04:39,120 --> 00:04:41,720 Speaker 3: points while we're there about sort of reprogramming health over 116 00:04:41,760 --> 00:04:45,520 Speaker 3: the longer period of time. Speaking of mental health, though, Leanne, 117 00:04:45,640 --> 00:04:48,039 Speaker 3: I wanted to check in on David, because for the 118 00:04:48,080 --> 00:04:50,480 Speaker 3: listeners of the podcast, you may not know that we've 119 00:04:50,480 --> 00:04:54,440 Speaker 3: got a third team member, Leanne's amazing husband, David, who 120 00:04:54,920 --> 00:04:56,720 Speaker 3: does a lot of for one of a better word, 121 00:04:56,960 --> 00:04:58,760 Speaker 3: can I swear on the podcast, who does all our shit, 122 00:04:58,880 --> 00:05:01,480 Speaker 3: really doesn't need life, all of the messy stuff that 123 00:05:01,480 --> 00:05:02,120 Speaker 3: we don't want to do. 124 00:05:02,440 --> 00:05:04,839 Speaker 2: He does all the back end admin stuff. He fixes 125 00:05:04,839 --> 00:05:05,720 Speaker 2: all our must eggs. 126 00:05:05,960 --> 00:05:07,680 Speaker 4: When we stuff things up, he fixes it. 127 00:05:07,760 --> 00:05:10,479 Speaker 3: He's like, but you said to me that David was refusing, 128 00:05:10,600 --> 00:05:12,839 Speaker 3: flatly refusing to do work on his holidays, So I 129 00:05:12,839 --> 00:05:15,280 Speaker 3: feel like he's a bit burnt out. Maybe we need 130 00:05:15,360 --> 00:05:17,760 Speaker 3: to organize some sort of male retreat for David because 131 00:05:17,760 --> 00:05:18,880 Speaker 3: he's We've got a big year coming. 132 00:05:18,920 --> 00:05:20,440 Speaker 4: I don't know if he's ready for it. Mentally, what 133 00:05:20,760 --> 00:05:21,960 Speaker 4: is your assessment. 134 00:05:21,920 --> 00:05:23,440 Speaker 2: I'm not sure. I think he's had a lovely couple 135 00:05:23,440 --> 00:05:23,960 Speaker 2: of days off. 136 00:05:24,000 --> 00:05:25,599 Speaker 1: He certainly had a bit of beer, but a couple 137 00:05:25,600 --> 00:05:28,280 Speaker 1: of cheese platters, you know, a nice new year started 138 00:05:28,320 --> 00:05:30,000 Speaker 1: the new year, as I said, we had a few 139 00:05:30,040 --> 00:05:31,760 Speaker 1: days break up at the coaster was lovely. So I 140 00:05:31,800 --> 00:05:33,719 Speaker 1: think he's ready to kick into this year. But I 141 00:05:33,760 --> 00:05:35,680 Speaker 1: saw this funny real on Instagram, and it was this 142 00:05:35,720 --> 00:05:38,120 Speaker 1: girl who'd like launched her own clothing business, and she 143 00:05:38,240 --> 00:05:40,839 Speaker 1: was like videoing her husband and she's like, my husband's 144 00:05:40,839 --> 00:05:43,040 Speaker 1: setting up for the job that he never applied for 145 00:05:43,279 --> 00:05:45,680 Speaker 1: and never even wanted, yet has to do on a 146 00:05:45,760 --> 00:05:47,920 Speaker 1: daily basis or something. And I just had to laugh 147 00:05:47,920 --> 00:05:49,960 Speaker 1: because I thought, that's poor David. Like all of our 148 00:05:49,960 --> 00:05:52,920 Speaker 1: big ideas, he just gets roped into them. If he's 149 00:05:52,920 --> 00:05:54,479 Speaker 1: not roped into them and we go off on some 150 00:05:54,600 --> 00:05:56,880 Speaker 1: lovely retreat, you know, he's looking after the kids, he 151 00:05:56,880 --> 00:05:58,520 Speaker 1: has to take a few days off work, so he 152 00:05:58,600 --> 00:06:00,440 Speaker 1: just gets roped into all of our all of our 153 00:06:00,520 --> 00:06:03,520 Speaker 1: brilliant ideas which serve all of us, but poor not David. 154 00:06:03,839 --> 00:06:06,680 Speaker 3: I'll also point out that it's not me who is 155 00:06:06,720 --> 00:06:10,760 Speaker 3: constantly calling David as siner Leanne has a glitch. I 156 00:06:10,839 --> 00:06:13,200 Speaker 3: hear a scream David like he is like on call 157 00:06:13,279 --> 00:06:14,960 Speaker 3: for you. So don't put me into that. I'm not 158 00:06:15,000 --> 00:06:18,640 Speaker 3: demanding David to do all my stuff, but as soon 159 00:06:18,640 --> 00:06:21,480 Speaker 3: as Leanne's going to do anything hard, he gets a call. 160 00:06:21,600 --> 00:06:24,600 Speaker 3: So it's definitely more. She's far more demanding than I am. 161 00:06:24,640 --> 00:06:26,839 Speaker 3: But we're thinking of you, David. We really appreciate you, 162 00:06:26,920 --> 00:06:28,960 Speaker 3: and we'll get you a case of beer in the 163 00:06:29,080 --> 00:06:33,799 Speaker 3: very near future on the nitiation recount. She's account all rightly, 164 00:06:34,000 --> 00:06:37,160 Speaker 3: that's enough of the frivolity. It's diet season now for 165 00:06:37,200 --> 00:06:39,080 Speaker 3: one of a better word. When we work in this field, 166 00:06:39,200 --> 00:06:42,120 Speaker 3: and I've worked, I started as a dietician I think 167 00:06:42,160 --> 00:06:44,719 Speaker 3: two thousand, so that's getting onto twenty five years. 168 00:06:44,760 --> 00:06:47,720 Speaker 4: I know you're significantly younger than I, but we've got. 169 00:06:47,600 --> 00:06:49,760 Speaker 3: A lot of experience, you know, and it's certainly a 170 00:06:49,800 --> 00:06:53,520 Speaker 3: busy time in our work. You know, people do tend 171 00:06:53,520 --> 00:06:57,800 Speaker 3: to really wait until January February to re evaluate their 172 00:06:57,839 --> 00:07:00,760 Speaker 3: health and sort of I think health funds recent as well, 173 00:07:00,800 --> 00:07:03,400 Speaker 3: and people really use that sort of warm weather to 174 00:07:03,720 --> 00:07:05,720 Speaker 3: inspire and motivate and it might be a time to 175 00:07:05,760 --> 00:07:07,960 Speaker 3: look at their diet. So certainly I thought it was 176 00:07:07,960 --> 00:07:10,720 Speaker 3: worth having a chat as I've got off the computer 177 00:07:10,800 --> 00:07:13,160 Speaker 3: this morning with a lot of emails people asking about 178 00:07:13,160 --> 00:07:15,160 Speaker 3: programs which you and I both offer, and it is 179 00:07:15,280 --> 00:07:17,760 Speaker 3: very busy at this time of year, and let's be honest, 180 00:07:17,800 --> 00:07:19,440 Speaker 3: we love it. It's what we do. It's our craft, 181 00:07:19,480 --> 00:07:22,120 Speaker 3: it's our trade. We of course have the podcast, we 182 00:07:22,120 --> 00:07:26,200 Speaker 3: have supplements, but at our core, our trade of dietetics, 183 00:07:26,240 --> 00:07:29,480 Speaker 3: we do practice, which is why I believe have good 184 00:07:29,560 --> 00:07:31,960 Speaker 3: insights to share with our audience, because we actually do 185 00:07:32,080 --> 00:07:35,480 Speaker 3: this every single day with women primarily, and I thought 186 00:07:35,480 --> 00:07:38,160 Speaker 3: it was worth a discussion about some of those things 187 00:07:38,200 --> 00:07:41,040 Speaker 3: we observe constantly, because you and I were talking off 188 00:07:41,680 --> 00:07:44,400 Speaker 3: before we hit record about some of the emails we 189 00:07:44,440 --> 00:07:47,559 Speaker 3: get and how we can literally tell where a client 190 00:07:47,680 --> 00:07:49,920 Speaker 3: is up to in the stages of change in terms 191 00:07:50,000 --> 00:07:52,920 Speaker 3: of preparing to start a program, and I thought that 192 00:07:53,000 --> 00:07:56,000 Speaker 3: might be quite interesting for our listeners to hear about 193 00:07:56,040 --> 00:07:58,880 Speaker 3: what differentiates those who achieve their dietary goals and those 194 00:07:58,920 --> 00:08:01,040 Speaker 3: who do not. So I'll kick us off with a 195 00:08:01,040 --> 00:08:05,400 Speaker 3: couple of key observations I have when I have several 196 00:08:05,480 --> 00:08:08,000 Speaker 3: messages from a potential client asking me a lot of 197 00:08:08,040 --> 00:08:12,200 Speaker 3: questions about a program, what does it include? And then 198 00:08:12,240 --> 00:08:15,600 Speaker 3: I might have four or five back and forth emails, 199 00:08:16,120 --> 00:08:19,360 Speaker 3: and then finally that client or potential client might say, Okay, 200 00:08:19,400 --> 00:08:21,760 Speaker 3: I'm going to book in next month, and to me 201 00:08:21,880 --> 00:08:25,600 Speaker 3: leanne I know just from that alone that that client's 202 00:08:25,640 --> 00:08:29,080 Speaker 3: not ready, because my clients who are ready are ready 203 00:08:29,080 --> 00:08:32,800 Speaker 3: to go now. They literally want the appointment today. And 204 00:08:33,640 --> 00:08:36,080 Speaker 3: you know, obviously sometimes people want to plan ahead, but 205 00:08:36,360 --> 00:08:40,360 Speaker 3: generally speaking, in my experience clinically, when a woman messages 206 00:08:40,440 --> 00:08:43,600 Speaker 3: me for weight loss, particularly if it's significant weight loss 207 00:08:43,640 --> 00:08:45,480 Speaker 3: that they've been thinking about or no is an issue 208 00:08:45,480 --> 00:08:47,800 Speaker 3: for some time, they're not ready in a month. They're 209 00:08:47,840 --> 00:08:50,600 Speaker 3: ready now, and so I think that's good for you. 210 00:08:50,640 --> 00:08:52,720 Speaker 3: If you're really ready. It's about being ready. Because my 211 00:08:52,760 --> 00:08:56,400 Speaker 3: other observation is if clients start where they're not fully ready, 212 00:08:56,679 --> 00:08:58,800 Speaker 3: they don't do as well. They stood a delay in 213 00:08:58,840 --> 00:09:00,839 Speaker 3: the beginning, they take you up weeks off, and they 214 00:09:00,840 --> 00:09:04,160 Speaker 3: never get that momentum. So certainly that is a key marker. 215 00:09:04,360 --> 00:09:06,600 Speaker 3: When you're really ready, you're ready. It's not a matter 216 00:09:06,640 --> 00:09:08,480 Speaker 3: of putting it off another month or a few weeks 217 00:09:08,600 --> 00:09:10,520 Speaker 3: or till after I keep eating for another month or 218 00:09:10,559 --> 00:09:12,720 Speaker 3: two and gain a bit more weight, So that's something 219 00:09:12,720 --> 00:09:15,760 Speaker 3: to really question in yourself. The other key thing I 220 00:09:15,920 --> 00:09:19,080 Speaker 3: notice is that my best clients are often clients have 221 00:09:19,080 --> 00:09:21,960 Speaker 3: already started the process themselves. So often I'll have an 222 00:09:22,000 --> 00:09:24,520 Speaker 3: email that says I've already lost five or ten kilos 223 00:09:24,559 --> 00:09:26,840 Speaker 3: and I'm stuck or need more ideas or advice. And 224 00:09:26,880 --> 00:09:29,400 Speaker 3: to me, that's very positive because to me, that tells 225 00:09:29,440 --> 00:09:32,200 Speaker 3: me that the client has already started with lifestyle change. 226 00:09:32,240 --> 00:09:34,520 Speaker 3: So they are an agent of changed, they're directing it, 227 00:09:34,840 --> 00:09:38,080 Speaker 3: and they're looking at me for coaching, support, for specificity, 228 00:09:38,559 --> 00:09:42,320 Speaker 3: for guidance, for fine tuning, as opposed to expecting me 229 00:09:42,800 --> 00:09:46,280 Speaker 3: to motivate them. And that's another key difference. You know again, 230 00:09:46,360 --> 00:09:47,920 Speaker 3: why wait? You know, if you know you need to 231 00:09:47,920 --> 00:09:50,800 Speaker 3: lose weight, there's no point like the next meal to 232 00:09:50,880 --> 00:09:54,080 Speaker 3: actually get started. It really is a strong indicator of 233 00:09:54,120 --> 00:09:57,240 Speaker 3: what's going on with that client psychologically, and they're often 234 00:09:57,240 --> 00:09:59,560 Speaker 3: some of my best clients because I know that they're 235 00:09:59,600 --> 00:10:01,480 Speaker 3: actually already started the process. 236 00:10:02,600 --> 00:10:05,040 Speaker 1: I agree, and it is certainly our busiest time of year, 237 00:10:05,040 --> 00:10:07,040 Speaker 1: and like you said, we love it. So if anyone's 238 00:10:07,040 --> 00:10:09,200 Speaker 1: listening to the podcast and they want some help or 239 00:10:09,200 --> 00:10:10,800 Speaker 1: some personalization with their nutrition. 240 00:10:11,200 --> 00:10:11,480 Speaker 2: Send. 241 00:10:11,600 --> 00:10:14,240 Speaker 1: Susie and I both offer different types of coaching packages 242 00:10:14,240 --> 00:10:18,000 Speaker 1: and programs. So Susie is at Susie at Susieborow dot 243 00:10:18,000 --> 00:10:20,760 Speaker 1: com dot au. That's her email, and mine is leannat 244 00:10:20,880 --> 00:10:23,440 Speaker 1: Leanneward dot com dot au. So shoot is an email 245 00:10:23,480 --> 00:10:26,040 Speaker 1: and will get you sorted and on track with your goals. 246 00:10:26,400 --> 00:10:28,920 Speaker 1: But in terms of the segment, what is it clients 247 00:10:28,920 --> 00:10:32,240 Speaker 1: who succeed with lifestyle change? I agree with you, and 248 00:10:32,320 --> 00:10:36,079 Speaker 1: I find that the biggest things that I've seen over 249 00:10:36,400 --> 00:10:39,160 Speaker 1: the well over a decade that I've been practicing the 250 00:10:39,200 --> 00:10:42,240 Speaker 1: ones who succeed compared to the ones who don't. First 251 00:10:42,280 --> 00:10:45,800 Speaker 1: off is accountability. You need some form of accountability. Is 252 00:10:45,840 --> 00:10:48,360 Speaker 1: it with a friend, Is it with your gym? Is 253 00:10:48,400 --> 00:10:51,240 Speaker 1: it with a dietitian or a coach? You need the accountability. 254 00:10:51,520 --> 00:10:53,840 Speaker 1: Next comes a step in terms of commitment. What are 255 00:10:53,880 --> 00:10:56,600 Speaker 1: you committing? Is it a financial commitment? Is it signing 256 00:10:56,640 --> 00:10:59,760 Speaker 1: up to an expensive program because that, to you gives 257 00:10:59,760 --> 00:11:02,720 Speaker 1: you that commitment and accountability. Is it a time commitment? 258 00:11:03,040 --> 00:11:05,880 Speaker 1: Is it a commitment to do something different with your 259 00:11:05,920 --> 00:11:08,200 Speaker 1: diet and your lifestyle? And then the next one is 260 00:11:08,200 --> 00:11:11,680 Speaker 1: support from loved ones, because it is so hard if 261 00:11:11,720 --> 00:11:14,720 Speaker 1: the support in your household isn't there. If you're trying 262 00:11:14,760 --> 00:11:17,160 Speaker 1: to do something different, yet your loved one or partner 263 00:11:17,200 --> 00:11:19,720 Speaker 1: is sitting on the couch eating bags of potato chips, 264 00:11:19,760 --> 00:11:22,840 Speaker 1: and there's lollies and chocolate and just crap all around 265 00:11:22,840 --> 00:11:26,880 Speaker 1: the house, it is so so difficult to succeed. So honestly, 266 00:11:27,000 --> 00:11:29,000 Speaker 1: my clients who do the best are the ones with 267 00:11:29,320 --> 00:11:32,400 Speaker 1: support at home. And it doesn't mean that there's no 268 00:11:32,520 --> 00:11:34,560 Speaker 1: jung food in the entire house. It doesn't mean that 269 00:11:34,600 --> 00:11:36,520 Speaker 1: they can't go out and eat, it doesn't mean that 270 00:11:36,559 --> 00:11:39,400 Speaker 1: they can't enjoy their soul foods. It just means that 271 00:11:39,720 --> 00:11:42,480 Speaker 1: there is that support from loved ones. And if somebody says, hey, 272 00:11:42,520 --> 00:11:44,480 Speaker 1: do you want some ice cream after dinner and my 273 00:11:44,520 --> 00:11:46,520 Speaker 1: client says no, thank you, they're not going to ask 274 00:11:46,559 --> 00:11:49,320 Speaker 1: them another two, three, four, five times or try to 275 00:11:49,320 --> 00:11:51,720 Speaker 1: wear them down or try to make them buy into 276 00:11:51,760 --> 00:11:54,600 Speaker 1: that decision, because that's something that they're trying to do. 277 00:11:54,800 --> 00:11:58,080 Speaker 1: They're just their boundaries are really respected. And that's probably 278 00:11:58,120 --> 00:12:00,760 Speaker 1: my next one is the clients to succeed have boundaries. 279 00:12:01,120 --> 00:12:03,240 Speaker 1: They have boundaries at home, they have boundaries with their 280 00:12:03,240 --> 00:12:06,000 Speaker 1: work life. They set boundaries where in terms of they're 281 00:12:06,000 --> 00:12:08,000 Speaker 1: going to take a regular lunch break, even if it's 282 00:12:08,000 --> 00:12:10,920 Speaker 1: not something that's done in their office place regularly, they're 283 00:12:10,960 --> 00:12:13,240 Speaker 1: going to take one because they know that regularly eating 284 00:12:13,320 --> 00:12:16,080 Speaker 1: lunch is important for their health, their hormones, their goals. 285 00:12:16,320 --> 00:12:18,520 Speaker 1: They have boundaries with their friends, they have boundaries with 286 00:12:18,559 --> 00:12:21,040 Speaker 1: their loved ones, and they stay strong and firm with 287 00:12:21,080 --> 00:12:23,800 Speaker 1: those boundaries as well. And the last thing which I 288 00:12:23,800 --> 00:12:26,680 Speaker 1: think sets most people who succeed in terms of weight 289 00:12:26,720 --> 00:12:29,680 Speaker 1: loss and a big lifestyle change apart from those that don't, 290 00:12:30,120 --> 00:12:32,640 Speaker 1: is that they plan ahead. Particularly at this time of year. 291 00:12:32,760 --> 00:12:34,240 Speaker 1: A lot of people are still you know, the kids 292 00:12:34,240 --> 00:12:36,679 Speaker 1: are on holidays, they haven't quite gone back to work yet. 293 00:12:36,720 --> 00:12:39,440 Speaker 1: Maybe you know, things are still fresh into the new year. 294 00:12:39,920 --> 00:12:42,480 Speaker 1: We're kind of just rolling into our meals like we're 295 00:12:42,480 --> 00:12:44,280 Speaker 1: not really planning. We're kind of some of us still 296 00:12:44,320 --> 00:12:46,920 Speaker 1: have leftover Christmas ham. Some of us are still kind 297 00:12:46,920 --> 00:12:50,480 Speaker 1: of you know, eating toasts, sandwiches and occasionally having some crackers. 298 00:12:50,520 --> 00:12:53,040 Speaker 1: We're not really having proper meals. So the ones that 299 00:12:53,160 --> 00:12:55,760 Speaker 1: really succeed are the ones that plan ahead with their nutrition. 300 00:12:55,920 --> 00:12:58,160 Speaker 1: That might mean a full blown meal prep, or it 301 00:12:58,240 --> 00:12:59,960 Speaker 1: might just mean sitting down with a pen and paper 302 00:13:00,280 --> 00:13:02,920 Speaker 1: on a Monday morning and actually planning out what is 303 00:13:02,960 --> 00:13:06,520 Speaker 1: my plan for lunches, breakfasts and dinners today, and how 304 00:13:06,559 --> 00:13:08,080 Speaker 1: many times am I going to eat out? And how 305 00:13:08,120 --> 00:13:10,200 Speaker 1: do I plan if I choose to drink alcohol, if 306 00:13:10,200 --> 00:13:12,079 Speaker 1: I choose to eat out this week, how do I 307 00:13:12,120 --> 00:13:14,880 Speaker 1: actually plan that into my wig to ensure that I 308 00:13:14,880 --> 00:13:17,280 Speaker 1: actually hit my calorie deficit and stay on track with 309 00:13:17,360 --> 00:13:20,240 Speaker 1: my goals. So for me, they're the big hitters when 310 00:13:20,280 --> 00:13:22,960 Speaker 1: I look at the clients that succeed in the clients don't. 311 00:13:22,960 --> 00:13:25,040 Speaker 1: You've got to have that accountability, you've got to have 312 00:13:25,120 --> 00:13:27,400 Speaker 1: the commitment, you've got to have the support and set 313 00:13:27,440 --> 00:13:30,400 Speaker 1: those boundaries, and you absolutely have to plan ahead with 314 00:13:30,440 --> 00:13:32,600 Speaker 1: your meals. It doesn't matter if you're working, it doesn't 315 00:13:32,640 --> 00:13:34,520 Speaker 1: matter if you're on holidays, it doesn't matter if it's 316 00:13:34,559 --> 00:13:38,080 Speaker 1: the weekend. You have to have some planner idea of 317 00:13:38,120 --> 00:13:40,240 Speaker 1: how your nutrition's going to go, or you're going to 318 00:13:40,240 --> 00:13:42,440 Speaker 1: get to the moment and you're going to make just 319 00:13:43,200 --> 00:13:45,520 Speaker 1: not such a great choice if you're hungry, if and 320 00:13:45,800 --> 00:13:47,120 Speaker 1: everyone else is eating. 321 00:13:47,080 --> 00:13:48,360 Speaker 2: You know, and not so great option. 322 00:13:48,480 --> 00:13:51,040 Speaker 1: You're far more likely to do that because everybody's doing 323 00:13:51,080 --> 00:13:54,080 Speaker 1: it than if you'd actually pre planned a healthier option yourself. 324 00:13:54,400 --> 00:13:56,080 Speaker 2: They're probably my big hitters. 325 00:13:56,559 --> 00:13:58,600 Speaker 3: True, true, And I think the final one that sprung 326 00:13:58,640 --> 00:14:01,880 Speaker 3: to mind just as you're talking is I think one 327 00:14:01,920 --> 00:14:05,760 Speaker 3: of the key factors, and this is a transferable skill 328 00:14:05,800 --> 00:14:07,800 Speaker 3: in the whole of life. It's not just relevant to 329 00:14:07,840 --> 00:14:12,679 Speaker 3: lifestyle change. There is an openness with my clients who 330 00:14:13,240 --> 00:14:15,960 Speaker 3: go to the next level because if they come in 331 00:14:16,000 --> 00:14:19,880 Speaker 3: and very reluctant to change habits, food patterns, styles of 332 00:14:19,920 --> 00:14:25,960 Speaker 3: eating decisions, restaurant choices, amounts of alcohol, you know, it's difficult. 333 00:14:26,000 --> 00:14:28,120 Speaker 3: It's not always easy. They might get a few kilos 334 00:14:28,160 --> 00:14:30,120 Speaker 3: off and then unless they're prepared to really sort of 335 00:14:30,640 --> 00:14:33,240 Speaker 3: question what they're doing and why and make those changes. 336 00:14:33,320 --> 00:14:36,720 Speaker 3: And you know, initially, I find because my programs generally 337 00:14:36,800 --> 00:14:39,120 Speaker 3: run over three to six months, so you really get 338 00:14:39,120 --> 00:14:42,280 Speaker 3: to know people well. And a typical presentation will be 339 00:14:42,360 --> 00:14:45,600 Speaker 3: that I'll start with someone, they'll do pretty well for 340 00:14:45,640 --> 00:14:47,120 Speaker 3: six eight weeks, then all of a sudden it gets 341 00:14:47,160 --> 00:14:49,400 Speaker 3: a little bit difficult and they might be asked to 342 00:14:49,480 --> 00:14:51,840 Speaker 3: change certain things like the type of training or the 343 00:14:51,880 --> 00:14:54,640 Speaker 3: time of eating or their regular food habits. And if 344 00:14:54,640 --> 00:14:57,920 Speaker 3: I get a lot of pushback for various reasons, which 345 00:14:57,920 --> 00:15:01,280 Speaker 3: can be programming, can be personality, just a lack of 346 00:15:01,360 --> 00:15:04,160 Speaker 3: openness to new things, it all becomes a bit too hard. 347 00:15:04,760 --> 00:15:07,040 Speaker 3: And they can certainly be clients who sort of platau 348 00:15:07,200 --> 00:15:09,880 Speaker 3: out And again a lot can be with how they 349 00:15:09,920 --> 00:15:14,120 Speaker 3: present initially, if they're sort of delaying appointments, waiting for 350 00:15:14,160 --> 00:15:17,720 Speaker 3: an opportune time, reluctant to make any big changes initially, 351 00:15:17,760 --> 00:15:20,680 Speaker 3: it can be indicative of that. But certainly a client 352 00:15:20,680 --> 00:15:23,640 Speaker 3: who's more open and I think that translates into life change. 353 00:15:23,680 --> 00:15:26,480 Speaker 3: Doesn't that people who are more open to new things 354 00:15:26,840 --> 00:15:30,440 Speaker 3: change opinion? You know, in the coaching process which you 355 00:15:30,440 --> 00:15:34,440 Speaker 3: and I both work within that framework is about collaborating 356 00:15:34,440 --> 00:15:37,240 Speaker 3: with a client to develop the best outcome. But it's 357 00:15:37,280 --> 00:15:38,920 Speaker 3: got to be a push and pull in the sense 358 00:15:38,920 --> 00:15:40,960 Speaker 3: of I might suggest something, a client might say that's 359 00:15:41,000 --> 00:15:43,040 Speaker 3: not right for me. That's what else is the options. 360 00:15:43,080 --> 00:15:45,320 Speaker 3: But you've got to be open to that dance and 361 00:15:45,320 --> 00:15:47,920 Speaker 3: that agreement. So I think, yeah, just really questioning are 362 00:15:47,960 --> 00:15:50,480 Speaker 3: you open to change? As we move in to that 363 00:15:50,600 --> 00:15:53,440 Speaker 3: period of time where people, particularly with Easter being late this. 364 00:15:53,400 --> 00:15:54,480 Speaker 4: Year in twenty twenty five. 365 00:15:54,880 --> 00:15:56,600 Speaker 3: It really gives a good three to four months for 366 00:15:56,600 --> 00:15:58,520 Speaker 3: people to work on lifestyle and if you do have 367 00:15:58,520 --> 00:16:01,240 Speaker 3: that goal of you know, losing a ten fifteen kilos, 368 00:16:01,240 --> 00:16:04,040 Speaker 3: there's certainly time to do it, but it's about starting 369 00:16:04,080 --> 00:16:06,960 Speaker 3: now and really being open and committing to that change process. 370 00:16:06,960 --> 00:16:09,520 Speaker 3: And like everything, LeAnn, once you're in the momentum, it's 371 00:16:09,520 --> 00:16:11,160 Speaker 3: a lot easier. So the best thing you can just 372 00:16:11,200 --> 00:16:13,720 Speaker 3: do is get started one hundred percent. 373 00:16:13,800 --> 00:16:15,360 Speaker 2: That it's just one foot in front of the other, 374 00:16:15,400 --> 00:16:16,680 Speaker 2: isn't it. 375 00:16:16,160 --> 00:16:18,720 Speaker 3: It is, and working with someone to have that guidance 376 00:16:18,760 --> 00:16:21,720 Speaker 3: and support as a collaboration rather than reverting back to 377 00:16:21,760 --> 00:16:24,360 Speaker 3: that very didactic approach of a health professional telling you 378 00:16:24,440 --> 00:16:28,160 Speaker 3: what to do and you, you know, naturally resisting that direction. 379 00:16:28,440 --> 00:16:31,080 Speaker 3: So a real change of mindset about how you're approaching 380 00:16:31,120 --> 00:16:34,040 Speaker 3: lifestyle change and seeing a dietitian a coach to someone 381 00:16:34,120 --> 00:16:37,760 Speaker 3: on your team and you're collaborating to achieve a mutual 382 00:16:37,880 --> 00:16:40,080 Speaker 3: outcome in a way that suits you. And that's the 383 00:16:40,200 --> 00:16:42,280 Speaker 3: art of that one on one consultation. 384 00:16:42,360 --> 00:16:44,800 Speaker 1: One hundred percent, because then you can make empowered choices 385 00:16:44,840 --> 00:16:47,520 Speaker 1: and feel in control of your choices, which means if 386 00:16:47,560 --> 00:16:50,160 Speaker 1: I'm more likely to want to do them and continue 387 00:16:50,160 --> 00:16:53,440 Speaker 1: to do them long term as well. Alrighty, well, our 388 00:16:53,640 --> 00:16:56,200 Speaker 1: media article or I study for the week SUSIE is 389 00:16:56,280 --> 00:16:58,840 Speaker 1: a new one that we saw a large research online 390 00:16:58,880 --> 00:17:01,920 Speaker 1: talking about. It's basically a study that links depression and 391 00:17:02,000 --> 00:17:04,600 Speaker 1: fiber intake. Now, we've known for some time that there's 392 00:17:04,760 --> 00:17:07,200 Speaker 1: very strong research and more and more coming out each 393 00:17:07,280 --> 00:17:12,560 Speaker 1: year for mood depression, mood and plant based Mediterranean intakes 394 00:17:12,560 --> 00:17:15,640 Speaker 1: and increasing your fiber intakes. So this is not new research. 395 00:17:15,720 --> 00:17:18,080 Speaker 1: But this was an interesting study. It's very new. Came 396 00:17:18,119 --> 00:17:22,720 Speaker 1: from October twenty twenty four in the Journal of Behavioral Neurology, 397 00:17:23,119 --> 00:17:26,119 Speaker 1: and it was titled the Association between Dietary Fiber and 398 00:17:26,119 --> 00:17:28,040 Speaker 1: the Severity of Depressive Symptoms. 399 00:17:28,359 --> 00:17:30,040 Speaker 2: So it was an interesting study. 400 00:17:30,119 --> 00:17:35,000 Speaker 1: It basically used research and data data from two thousand 401 00:17:35,040 --> 00:17:37,240 Speaker 1: and seven all the way up to twenty eighteen, and 402 00:17:37,280 --> 00:17:40,640 Speaker 1: they had close to thirty thousand participants and basically they 403 00:17:40,640 --> 00:17:44,520 Speaker 1: classified those participants into types of depression, so they were 404 00:17:44,600 --> 00:17:49,080 Speaker 1: roughly twenty thousand with nondepressive symptoms, roughly nearly five thousand 405 00:17:49,080 --> 00:17:52,920 Speaker 1: with mild depressive symptoms, around fifteen hundred with moderate depressive 406 00:17:52,960 --> 00:17:57,320 Speaker 1: symptoms and nearly seven hundred with moderate to severe depressive symptoms, 407 00:17:57,520 --> 00:18:00,600 Speaker 1: and then nearly three hundred with severe depressive symptom. So 408 00:18:00,640 --> 00:18:04,119 Speaker 1: they basically grouped them all into those groups and then 409 00:18:04,119 --> 00:18:06,320 Speaker 1: they adjusted for a lot of the different co founders 410 00:18:06,359 --> 00:18:08,840 Speaker 1: that they observed and what they came out with the 411 00:18:08,920 --> 00:18:10,800 Speaker 1: conclusion that they came to was that there was a 412 00:18:10,840 --> 00:18:16,040 Speaker 1: negative correlation between total dietary fiber intake and depressive symptoms. 413 00:18:16,320 --> 00:18:19,400 Speaker 1: So it basically found that the higher the fiber consumption 414 00:18:19,520 --> 00:18:23,280 Speaker 1: in the diet that was associated with the reduced severity 415 00:18:23,320 --> 00:18:27,040 Speaker 1: of depressive symptoms. And if you're interested in food and mood, 416 00:18:27,359 --> 00:18:29,480 Speaker 1: have a look at the Smiles trial, which is done 417 00:18:29,520 --> 00:18:33,120 Speaker 1: here in Australia. It was a landmark study Smile Smili 418 00:18:33,359 --> 00:18:36,679 Speaker 1: Smiles trial down in Victoria, Melbourne, I believe, and it 419 00:18:36,720 --> 00:18:41,000 Speaker 1: basically showed that a modified Mediterranean style diet can be 420 00:18:41,200 --> 00:18:43,800 Speaker 1: very positive in terms of mood and depression as well. 421 00:18:43,840 --> 00:18:45,600 Speaker 1: So that was some of the first research that came 422 00:18:45,640 --> 00:18:48,040 Speaker 1: out and now we're seeing more and more being linked 423 00:18:48,080 --> 00:18:51,320 Speaker 1: to high fiber intakes, better quality diets, fresh fruits, that 424 00:18:51,400 --> 00:18:54,240 Speaker 1: sort of thing. So basically, when they broke down the 425 00:18:54,280 --> 00:18:57,160 Speaker 1: types of fiber. What they found was that soluble fiber, 426 00:18:57,400 --> 00:18:59,639 Speaker 1: so that's a fiber that's really rich in things like 427 00:18:59,640 --> 00:19:03,600 Speaker 1: fruits and vegetables that showed the strongest association. So there's 428 00:19:03,640 --> 00:19:07,200 Speaker 1: a lot of manufactured products on the market, high protein 429 00:19:07,400 --> 00:19:10,840 Speaker 1: you know, high fiber bars, high fiber crackers, high fiber drinks, 430 00:19:10,920 --> 00:19:14,399 Speaker 1: high fiber breakfast cereals. It wasn't that type of fiber, 431 00:19:14,480 --> 00:19:17,440 Speaker 1: not that sort of modified fiber that brands are putting 432 00:19:17,480 --> 00:19:20,719 Speaker 1: into products. It was more the fresh, wholesome type of 433 00:19:20,760 --> 00:19:24,439 Speaker 1: fiber that's actually found in fruits and vegetables. So this, 434 00:19:24,560 --> 00:19:27,879 Speaker 1: I think kind of reconfirms that the message or the 435 00:19:27,920 --> 00:19:30,960 Speaker 1: research that we know the role of dietary fiber in 436 00:19:31,000 --> 00:19:34,840 Speaker 1: supporting mood, in supporting mental health also important, you know, 437 00:19:34,920 --> 00:19:39,080 Speaker 1: highlighting things such as reducing inflammation and improving gut microbiota 438 00:19:39,119 --> 00:19:42,000 Speaker 1: as well, which we know can you know, come from 439 00:19:42,040 --> 00:19:44,320 Speaker 1: a high fiber diet, a high plant based diet, and 440 00:19:44,359 --> 00:19:47,800 Speaker 1: may also influence things like depression as well. So there 441 00:19:47,800 --> 00:19:50,600 Speaker 1: were a couple of, you know, different things where you 442 00:19:50,720 --> 00:19:52,879 Speaker 1: might have saying it wasn't such a strong kind of 443 00:19:52,880 --> 00:19:56,960 Speaker 1: research study, but overall it basically indicated most people aren't 444 00:19:56,960 --> 00:19:59,359 Speaker 1: eating anywhere and hear enough fresh fruits and vegetables, and 445 00:19:59,359 --> 00:20:02,280 Speaker 1: if you're into depression, if you're into mood, if you're 446 00:20:02,640 --> 00:20:05,560 Speaker 1: looking into interested in that field, you certainly want to 447 00:20:05,640 --> 00:20:08,280 Speaker 1: up your intake of fresh fruits and vegetables. Because we know, 448 00:20:08,359 --> 00:20:11,720 Speaker 1: we have the research that ninety five percent of Australians 449 00:20:11,720 --> 00:20:13,520 Speaker 1: and it's very similar around the rest of the world 450 00:20:13,520 --> 00:20:16,640 Speaker 1: in America, in the UK don't eat the recommended amounts 451 00:20:16,680 --> 00:20:19,240 Speaker 1: of vegetables each day. And I think it's only something 452 00:20:19,320 --> 00:20:21,840 Speaker 1: like is it like fifty percent only achieve the recommended 453 00:20:21,920 --> 00:20:23,040 Speaker 1: fruit intake as well. 454 00:20:23,200 --> 00:20:25,600 Speaker 3: It's really low and we were just talking again off 455 00:20:25,640 --> 00:20:27,960 Speaker 3: air about it. Doesn't surprise me because as soon as 456 00:20:28,000 --> 00:20:30,320 Speaker 3: you're out of the house it's almost impossible to get 457 00:20:30,320 --> 00:20:33,320 Speaker 3: anything that's got dietary fiber in it. Like you order 458 00:20:33,359 --> 00:20:36,080 Speaker 3: a burger, a sandwich, a wrap, they're all on highly 459 00:20:36,119 --> 00:20:37,160 Speaker 3: refined carbs. 460 00:20:37,680 --> 00:20:38,679 Speaker 4: Rice and noodles. 461 00:20:38,720 --> 00:20:40,360 Speaker 3: You know, you don't get whole you don't get brown 462 00:20:40,440 --> 00:20:42,800 Speaker 3: rice very often, like even in a sushi train, like 463 00:20:43,119 --> 00:20:46,280 Speaker 3: maybe one tent out of every ten options is black 464 00:20:46,400 --> 00:20:49,520 Speaker 3: or brown rice. You know, the amount of vegetables you 465 00:20:49,560 --> 00:20:53,320 Speaker 3: get served as sides or you're paying an extraor excruciating 466 00:20:53,359 --> 00:20:55,199 Speaker 3: prices for them. I think I paid eight dollars for 467 00:20:55,200 --> 00:20:57,840 Speaker 3: a side salad in Yamba and it was literally lettuce 468 00:20:57,880 --> 00:21:00,840 Speaker 3: and some greater carrot. Like, it's really difficult, and it 469 00:21:00,880 --> 00:21:03,240 Speaker 3: also can cost a lot, particularly if you're eating out, 470 00:21:03,320 --> 00:21:05,840 Speaker 3: so it requires a lot of mindfulness and with the 471 00:21:05,880 --> 00:21:08,520 Speaker 3: cost of food, you know, using things as we've spoken. 472 00:21:08,200 --> 00:21:11,800 Speaker 4: About before, like salad bags or pre cut vegetables means. 473 00:21:11,560 --> 00:21:15,200 Speaker 3: That you're getting a lot more serves of that fresh 474 00:21:15,240 --> 00:21:18,560 Speaker 3: food at a better price point. But yeah, it is 475 00:21:18,640 --> 00:21:20,720 Speaker 3: really tricky, and I think it's just a good reminder 476 00:21:20,840 --> 00:21:23,160 Speaker 3: for all of us because a lot of people struggle 477 00:21:23,200 --> 00:21:25,440 Speaker 3: with mood problems, you know, a lot of people need 478 00:21:25,480 --> 00:21:30,320 Speaker 3: anti anxiety or antidepressants, and certainly dietary interventions have got 479 00:21:30,359 --> 00:21:33,120 Speaker 3: strong data to support there's any good things that come 480 00:21:33,160 --> 00:21:35,760 Speaker 3: from that, and I think we're only just starting to 481 00:21:35,960 --> 00:21:40,280 Speaker 3: understand the huge role fresh food and plant based food 482 00:21:40,440 --> 00:21:42,840 Speaker 3: has in all of those areas. But if you're away 483 00:21:42,880 --> 00:21:45,720 Speaker 3: at the moment on holidays, just notice how much more 484 00:21:45,760 --> 00:21:48,119 Speaker 3: difficult it is, and having a bit of salad or 485 00:21:48,200 --> 00:21:49,879 Speaker 3: vegies at home before you head out anywhere is a 486 00:21:49,880 --> 00:21:51,480 Speaker 3: good way to bump up your intake. 487 00:21:52,040 --> 00:21:56,040 Speaker 1: Absolutely, but probably that leads nicely into the supermarket product 488 00:21:56,040 --> 00:21:58,600 Speaker 1: that we found of the week, which is Coals brand. 489 00:21:58,680 --> 00:22:01,000 Speaker 1: So the Coals Perform range, which we quite like. They 490 00:22:01,040 --> 00:22:03,159 Speaker 1: do some really good soups, they do some good fresh 491 00:22:03,200 --> 00:22:05,879 Speaker 1: re heat kind of meals in that section. It's a 492 00:22:06,080 --> 00:22:09,159 Speaker 1: sort of a different banner under the Coal's product, the 493 00:22:09,240 --> 00:22:12,600 Speaker 1: Perform range that largely has a sports dietician on board, 494 00:22:12,640 --> 00:22:15,480 Speaker 1: and they do create better products, you know, lower carbohydrate, 495 00:22:15,560 --> 00:22:17,359 Speaker 1: higher protein, a little bit higher fiber. 496 00:22:17,720 --> 00:22:18,919 Speaker 2: So these are wraps that we've. 497 00:22:18,800 --> 00:22:22,919 Speaker 1: Found in that same Perform range, which you're an interesting product. 498 00:22:22,920 --> 00:22:24,440 Speaker 1: I'm not going to say I love them, but I don't. 499 00:22:24,440 --> 00:22:26,000 Speaker 1: I'm not going to say I don't love them, but 500 00:22:26,040 --> 00:22:29,480 Speaker 1: they're interesting. So we'll talk through them today. The Coals 501 00:22:29,520 --> 00:22:33,360 Speaker 1: Perform high protein whole meal and quinoa wraps. There's eight 502 00:22:33,440 --> 00:22:36,080 Speaker 1: in a pack and the five sixty grams total, and 503 00:22:36,119 --> 00:22:38,720 Speaker 1: they retail for about five dollars fifty, so, you know, 504 00:22:38,840 --> 00:22:41,360 Speaker 1: less than a dollar a wrap, which is very standard 505 00:22:41,359 --> 00:22:45,000 Speaker 1: for wraps. And when we look at the ingredients, first 506 00:22:45,119 --> 00:22:48,520 Speaker 1: ingredient is water, whole meal wheat flour is a second 507 00:22:48,680 --> 00:22:51,800 Speaker 1: ingredient forty two percent of wholemeal wheat flour, followed by 508 00:22:51,960 --> 00:22:54,920 Speaker 1: soy protein isolate. That's how they're bumping up the protein 509 00:22:55,040 --> 00:22:58,240 Speaker 1: in this rap. Followed by a vegetable shortening, one of 510 00:22:58,280 --> 00:23:01,280 Speaker 1: Susi's favorite products. And I'm king, we're largely coming from 511 00:23:01,320 --> 00:23:05,680 Speaker 1: palm oil, followed by mulsifiers four seven one wheat gluten, 512 00:23:05,840 --> 00:23:06,800 Speaker 1: oat fiber. 513 00:23:07,320 --> 00:23:08,480 Speaker 2: There's kin wa and off air. 514 00:23:08,520 --> 00:23:10,639 Speaker 1: Susi and I were saying, oh great, these are kima wraps, 515 00:23:10,640 --> 00:23:12,240 Speaker 1: and I looked at the ingredients, so I said, where's 516 00:23:12,280 --> 00:23:13,520 Speaker 1: the kin war? And I had to look at that 517 00:23:13,560 --> 00:23:16,040 Speaker 1: list three times before I found it him right at 518 00:23:16,080 --> 00:23:16,520 Speaker 1: the bottom. 519 00:23:16,720 --> 00:23:19,280 Speaker 2: And it's because the kima in the rap, Suzi is 520 00:23:19,359 --> 00:23:21,400 Speaker 2: one percent awful. 521 00:23:21,480 --> 00:23:24,159 Speaker 1: Coals do better. That's not okay. You can't call it 522 00:23:24,200 --> 00:23:27,399 Speaker 1: a wholemeal kinoar wrap with one percent KINOI. I'm appalled. 523 00:23:27,720 --> 00:23:29,760 Speaker 1: So it's buried right down. That's why I didn't notice 524 00:23:29,800 --> 00:23:32,240 Speaker 1: it to start with one percent kinwa, which is awful, 525 00:23:32,760 --> 00:23:37,640 Speaker 1: baking powder, thickeners, citi de regulators, mulsifiers, some eyegei as salt. 526 00:23:37,440 --> 00:23:39,320 Speaker 2: Which is good, particularly if you've got issues. 527 00:23:39,000 --> 00:23:41,880 Speaker 1: With your thiroids, and some preservatives to round us off, 528 00:23:42,240 --> 00:23:46,160 Speaker 1: So certainly a process product. Is this fine to have, Yes, 529 00:23:46,240 --> 00:23:48,360 Speaker 1: like wraps are fine to have, but certainly there are 530 00:23:48,440 --> 00:23:51,800 Speaker 1: better quality types of or less processing in some of 531 00:23:51,840 --> 00:23:54,200 Speaker 1: our whole grain or multi grain types of breads. I'm 532 00:23:54,240 --> 00:23:56,639 Speaker 1: much more a fan of breads than wraps my clients, 533 00:23:56,640 --> 00:23:58,040 Speaker 1: which I know you are too, SUSI. 534 00:23:58,560 --> 00:24:00,760 Speaker 2: So this is definitely a process products. 535 00:24:00,920 --> 00:24:03,240 Speaker 1: And then if you look at the ingredient panel, so 536 00:24:03,359 --> 00:24:06,960 Speaker 1: per serving, which is per wrap about eight hundred kilodeels 537 00:24:07,359 --> 00:24:10,520 Speaker 1: eleven grams of protein, which is quite high for a wrap. 538 00:24:10,960 --> 00:24:12,680 Speaker 1: But it is a larger wrap as well, given that 539 00:24:12,720 --> 00:24:15,800 Speaker 1: it's about two hundred calories twenty two point six grams 540 00:24:15,800 --> 00:24:19,200 Speaker 1: of carbohydrates, so it's actually a lower carbohydrate wrap compared 541 00:24:19,240 --> 00:24:21,359 Speaker 1: to the size. Compared to that size if you looked 542 00:24:21,359 --> 00:24:24,000 Speaker 1: at what's the big brand like Helgers or something, it's 543 00:24:24,000 --> 00:24:27,000 Speaker 1: certainly a lower amount of carbohydrate overall. If you will 544 00:24:27,040 --> 00:24:30,160 Speaker 1: compare the same size wrap, Thatt is four point seven 545 00:24:30,240 --> 00:24:33,800 Speaker 1: total and two point five saturated. And they haven't listed 546 00:24:34,280 --> 00:24:37,800 Speaker 1: on the calls online the amount of fiber in the wrap, 547 00:24:37,800 --> 00:24:39,040 Speaker 1: but I'll see if I can find that on the 548 00:24:39,080 --> 00:24:42,240 Speaker 1: nutrition label. It's very small. I think it's says six 549 00:24:42,280 --> 00:24:46,159 Speaker 1: grams of fiber anyway. So overall it's an interesting product. 550 00:24:46,240 --> 00:24:50,720 Speaker 1: It's certainly probably less carbohydrate, higher protein, but it's still 551 00:24:50,720 --> 00:24:53,600 Speaker 1: an overly processed product. So unless I had a client 552 00:24:53,600 --> 00:24:56,320 Speaker 1: that was really struggling with their protein intake, I mean, 553 00:24:56,320 --> 00:24:58,520 Speaker 1: I'm certainly not giving anyone this for the kinwhile. Let's 554 00:24:58,560 --> 00:25:00,760 Speaker 1: be honest, it's one percent in there. And something that 555 00:25:00,840 --> 00:25:03,480 Speaker 1: is quite interesting, Susie, is they've docted the photo like 556 00:25:03,560 --> 00:25:08,480 Speaker 1: on the actual marketing in the packet, allegedly, and he 557 00:25:08,480 --> 00:25:13,840 Speaker 1: won't be happy with that, Lawyer David will alleged important 558 00:25:14,240 --> 00:25:20,480 Speaker 1: may it appears that they may have docted the pack 559 00:25:20,520 --> 00:25:22,359 Speaker 1: because if you look at the photo of the wrap 560 00:25:22,359 --> 00:25:24,760 Speaker 1: on the pack there's all these black dots which one 561 00:25:24,800 --> 00:25:27,480 Speaker 1: may assume would be the kin wire in it. But 562 00:25:27,480 --> 00:25:29,960 Speaker 1: then if you actually look at the wrap inside the packet, 563 00:25:30,000 --> 00:25:31,760 Speaker 1: because the half the packets see through so you can 564 00:25:31,800 --> 00:25:33,879 Speaker 1: actually see the product in there, I don't see any 565 00:25:33,960 --> 00:25:36,520 Speaker 1: kin warre in site naked to the visible eye, because 566 00:25:36,560 --> 00:25:38,720 Speaker 1: you know, there's only one percent kinwire in there, Susie. 567 00:25:39,000 --> 00:25:41,679 Speaker 1: So that to me, I'm not happy with Coles. You know, 568 00:25:41,920 --> 00:25:44,840 Speaker 1: may or may not have happened for the record, but 569 00:25:45,359 --> 00:25:46,360 Speaker 1: I'm not happy with that. 570 00:25:46,400 --> 00:25:46,960 Speaker 2: What do you think. 571 00:25:47,840 --> 00:25:49,480 Speaker 4: It's just a really interesting product. 572 00:25:49,600 --> 00:25:51,480 Speaker 3: I think you sent it to me late last year 573 00:25:51,520 --> 00:25:54,080 Speaker 3: and I thought, oh yeah, because my bug bear with 574 00:25:54,160 --> 00:25:56,760 Speaker 3: wraps in supermarkets is that there's so many low car 575 00:25:56,880 --> 00:26:01,960 Speaker 3: wraps and they're so poor quality neutrib They're so ultra 576 00:26:02,080 --> 00:26:06,760 Speaker 3: process to create this product which is all protein, no carbohydrate, 577 00:26:06,760 --> 00:26:09,080 Speaker 3: which defeats the purpose because if we're encouraging people to 578 00:26:09,080 --> 00:26:11,160 Speaker 3: have whole grains, whether it's bread or wraps, we want 579 00:26:11,240 --> 00:26:13,760 Speaker 3: a certain amount of carbohydrates for energy. And I have 580 00:26:13,800 --> 00:26:15,760 Speaker 3: all these clients who buy these low carb wraps and 581 00:26:15,760 --> 00:26:18,160 Speaker 3: I just tear my hair out because they're so ultra processed. 582 00:26:18,560 --> 00:26:21,040 Speaker 3: And typically my favorite wrap and I'm like you, I 583 00:26:21,240 --> 00:26:23,760 Speaker 3: bread is better, but certainly at times you might. 584 00:26:23,840 --> 00:26:25,199 Speaker 4: If I'm traveling, all take wraps. 585 00:26:25,200 --> 00:26:27,679 Speaker 3: My boys like them for school, and my go to 586 00:26:28,000 --> 00:26:30,800 Speaker 3: is them whole grain minis, which you can find in coals, Woolies, 587 00:26:30,800 --> 00:26:33,480 Speaker 3: and audi It's all the same product and they are 588 00:26:33,480 --> 00:26:35,680 Speaker 3: about eighteen grams of carb per serve. They are about 589 00:26:35,720 --> 00:26:38,679 Speaker 3: three grams of fiber, and they've got a little bit 590 00:26:38,680 --> 00:26:40,760 Speaker 3: of whole grain in them. They taste good, and they're cheap. 591 00:26:40,800 --> 00:26:43,400 Speaker 3: They're like two dollars per packet, which is really good 592 00:26:43,400 --> 00:26:47,200 Speaker 3: for the budget. So these wraps from a macro perspective, 593 00:26:47,400 --> 00:26:49,560 Speaker 3: I like them because they've got twenty or so grams 594 00:26:49,600 --> 00:26:51,800 Speaker 3: of carbohydrate and ten grams of protein, which is a 595 00:26:51,880 --> 00:26:54,720 Speaker 3: nice blend. And I'm with you. You know, they've got a 596 00:26:54,720 --> 00:26:57,560 Speaker 3: whole meal base. But as you've described, when we go 597 00:26:57,640 --> 00:26:59,840 Speaker 3: in deeper, there's a lot of stuff in there. 598 00:27:00,000 --> 00:27:00,399 Speaker 4: I don't like. 599 00:27:00,480 --> 00:27:03,240 Speaker 3: You know, vegetable shortening shouldn't be used in food now. 600 00:27:03,320 --> 00:27:06,200 Speaker 3: Vegetable shortening is a terrible type of fat for us 601 00:27:06,359 --> 00:27:08,600 Speaker 3: in some cases that we're adding trans fats to the diet. 602 00:27:08,720 --> 00:27:10,800 Speaker 3: I'm not sure in this case because they haven't specified 603 00:27:10,840 --> 00:27:13,320 Speaker 3: and we don't label for trans in Australia, but certainly 604 00:27:13,320 --> 00:27:16,280 Speaker 3: shortening is not a good ingredient across the board. And 605 00:27:16,359 --> 00:27:19,240 Speaker 3: I'm like, you like, don't mascerate it with one percent 606 00:27:19,320 --> 00:27:21,920 Speaker 3: KINOI it's perform. You know, last year we spoke about 607 00:27:21,920 --> 00:27:24,439 Speaker 3: the wraps that have of I think no spinach or 608 00:27:24,440 --> 00:27:26,760 Speaker 3: like one percent spinach and give them green color. You know, 609 00:27:26,960 --> 00:27:29,600 Speaker 3: they're masquerating is healthy and we don't like that. 610 00:27:29,680 --> 00:27:30,640 Speaker 4: So I'm with you. 611 00:27:31,080 --> 00:27:33,199 Speaker 3: I don't think it's a bad choice. I'd give it, 612 00:27:33,280 --> 00:27:35,560 Speaker 3: you know, a seven out of ten. But I would 613 00:27:35,680 --> 00:27:37,399 Speaker 3: still go back to the whole grain minis because I 614 00:27:37,400 --> 00:27:41,480 Speaker 3: think they're better nutritionally, they're cheaper, and you're not getting 615 00:27:41,480 --> 00:27:44,160 Speaker 3: some of those ingredients, particularly that vegetable shortening, which I'm 616 00:27:44,200 --> 00:27:46,520 Speaker 3: not a fan of. So you know, I think they're okay, 617 00:27:46,720 --> 00:27:49,159 Speaker 3: and you know, for athletes who need more carbo hydrate 618 00:27:49,160 --> 00:27:52,600 Speaker 3: and a bit more protein. I'd use them with vegetarians definitely, 619 00:27:52,600 --> 00:27:54,840 Speaker 3: because I can struggle to get my vegetarian clients to 620 00:27:54,880 --> 00:27:57,280 Speaker 3: have enough protein. So for example, if I had a 621 00:27:57,320 --> 00:27:59,920 Speaker 3: vegetarian client who used that rap with a hard bore 622 00:28:00,080 --> 00:28:02,040 Speaker 3: egg or two, that would be a good way for 623 00:28:02,080 --> 00:28:05,280 Speaker 3: them to get protein in. But I certainly wouldn't be 624 00:28:05,320 --> 00:28:08,040 Speaker 3: my default wrap of choice. I will always go back 625 00:28:08,080 --> 00:28:10,879 Speaker 3: to the whole grade minis because I think macro they're better, 626 00:28:11,040 --> 00:28:13,080 Speaker 3: they're less processed, and they are cheaper. 627 00:28:13,760 --> 00:28:15,560 Speaker 1: I agree, And I like when you said it was perform, 628 00:28:15,880 --> 00:28:17,920 Speaker 1: you know, Cole's perform. 629 00:28:19,080 --> 00:28:19,800 Speaker 2: See what you did that. 630 00:28:21,400 --> 00:28:22,880 Speaker 3: Oh you're in a good rood today for the start 631 00:28:22,880 --> 00:28:25,639 Speaker 3: of the year, and we are coals very open to 632 00:28:25,680 --> 00:28:28,480 Speaker 3: sponsorship though in the segment, so all consulting if you'd 633 00:28:28,520 --> 00:28:29,359 Speaker 3: like any further ago. 634 00:28:30,480 --> 00:28:32,119 Speaker 2: But then please sponsor us. 635 00:28:32,600 --> 00:28:34,400 Speaker 4: They do have some great products, the perform Range. 636 00:28:34,400 --> 00:28:36,600 Speaker 3: We're a big fan of the meals and the soups, 637 00:28:36,680 --> 00:28:39,760 Speaker 3: so yeah, can't win them all, all right, lean well 638 00:28:39,800 --> 00:28:41,240 Speaker 3: to rap us off for our I think this is 639 00:28:41,280 --> 00:28:43,400 Speaker 3: the second or third episode of a brand new year. 640 00:28:43,640 --> 00:28:45,600 Speaker 3: We've had a lot of questions come through because we 641 00:28:45,680 --> 00:28:48,320 Speaker 3: have launched one of the first, if not the first, 642 00:28:48,440 --> 00:28:52,720 Speaker 3: formulated creative supplement for women under our design by Dietitian label. 643 00:28:52,760 --> 00:28:55,600 Speaker 3: We have a pure range, which is one hundred percent creating, 644 00:28:56,000 --> 00:28:58,600 Speaker 3: and then we have two functional beverages that are low 645 00:28:58,600 --> 00:29:01,200 Speaker 3: calorie Vitality and our Energy Blend. 646 00:29:01,600 --> 00:29:02,360 Speaker 4: And we've had a lot of. 647 00:29:02,400 --> 00:29:04,160 Speaker 3: Questions from our listeners who are giving it a go 648 00:29:04,400 --> 00:29:08,000 Speaker 3: with the goal of optimizing body composition, improve cognitive function 649 00:29:08,120 --> 00:29:10,520 Speaker 3: and mood. But when it's the best time to take it, 650 00:29:10,640 --> 00:29:13,040 Speaker 3: so you're kicking in a set because you have been 651 00:29:13,040 --> 00:29:16,000 Speaker 3: doing some latest research, But generally with athletes, we would 652 00:29:16,040 --> 00:29:18,600 Speaker 3: use it after a workout with a meal to have 653 00:29:18,680 --> 00:29:22,160 Speaker 3: the prescribed dose three to five grams. And then we said, well, 654 00:29:22,200 --> 00:29:23,920 Speaker 3: if you're not working out and just taking it for 655 00:29:23,960 --> 00:29:28,640 Speaker 3: a functional sort of cognitive benefit. And we think our 656 00:29:28,800 --> 00:29:31,040 Speaker 3: position is create with If I'm wrong, it is better 657 00:29:31,080 --> 00:29:32,040 Speaker 3: to have it with food. 658 00:29:32,680 --> 00:29:34,760 Speaker 4: It doesn't really matter what time to take it. 659 00:29:34,760 --> 00:29:37,480 Speaker 3: It's about consistency, but it is better to have it 660 00:29:37,480 --> 00:29:40,080 Speaker 3: with food. And if you do work out, possibly straight 661 00:29:40,120 --> 00:29:41,960 Speaker 3: after is the opportune time. 662 00:29:42,600 --> 00:29:44,320 Speaker 1: Yeah, I was diving into some of the research and 663 00:29:44,360 --> 00:29:46,800 Speaker 1: this is certainly mostly if you're looking at the strength gain. 664 00:29:46,880 --> 00:29:49,440 Speaker 1: So we know creating is one of the most it 665 00:29:49,520 --> 00:29:53,400 Speaker 1: is the most studied sports nutritional supplement in the world, 666 00:29:53,440 --> 00:29:55,640 Speaker 1: So we know that it has very very strong research 667 00:29:55,720 --> 00:29:58,360 Speaker 1: and a sports nutrition perspective, but we also know that 668 00:29:58,400 --> 00:30:01,200 Speaker 1: there's new and emerging evidence from a cognitive perspective. And 669 00:30:01,280 --> 00:30:04,200 Speaker 1: for you know, women going through those hormonal years peri, 670 00:30:04,280 --> 00:30:07,160 Speaker 1: metopause and beyond, creating has been shown to be more 671 00:30:07,200 --> 00:30:09,360 Speaker 1: and more helpful as well. But if you are taking 672 00:30:09,360 --> 00:30:12,880 Speaker 1: it from an exercise perspective, you're looking to get stronger, fitter, faster, 673 00:30:13,360 --> 00:30:16,320 Speaker 1: there is a small amount of research that actually what 674 00:30:16,360 --> 00:30:19,600 Speaker 1: the research suggests is there's no real significant difference in 675 00:30:19,720 --> 00:30:22,480 Speaker 1: muscle mass or strength gains if you were to take 676 00:30:22,520 --> 00:30:25,360 Speaker 1: it pre or post exercise. If you took it pre exercise, great, 677 00:30:25,400 --> 00:30:27,080 Speaker 1: if you take it post exercise great. 678 00:30:27,560 --> 00:30:28,320 Speaker 2: There was a. 679 00:30:28,320 --> 00:30:32,640 Speaker 1: Potential advantage to taking it closer to your workout because 680 00:30:32,720 --> 00:30:34,640 Speaker 1: there was a bit of school of thought that there 681 00:30:34,720 --> 00:30:38,280 Speaker 1: was that increased blood flow and enhance creatine transport uptake 682 00:30:38,400 --> 00:30:41,920 Speaker 1: immediately after exercise. So if you as someone who was 683 00:30:42,080 --> 00:30:44,840 Speaker 1: truly looking for that like one or two percent edge, 684 00:30:44,880 --> 00:30:47,000 Speaker 1: I would say take it as like a post workout 685 00:30:47,040 --> 00:30:50,040 Speaker 1: thing with your meal. But if you didn't so much work, 686 00:30:50,120 --> 00:30:51,640 Speaker 1: I know a lot of our clients will take the 687 00:30:51,960 --> 00:30:54,440 Speaker 1: energy one as a pre workout option, as a natural 688 00:30:54,520 --> 00:30:57,040 Speaker 1: kind of energy boost pre workout. I myself do that 689 00:30:57,120 --> 00:30:59,600 Speaker 1: as well. I'm not looking to, you know, have that 690 00:30:59,640 --> 00:31:01,720 Speaker 1: one per edge. I'm just looking to train, get a 691 00:31:01,760 --> 00:31:04,160 Speaker 1: little bit stronger this year, and you know, have my 692 00:31:04,200 --> 00:31:07,000 Speaker 1: clothes fit me nicely. That's basically my coast to twenty 693 00:31:07,120 --> 00:31:09,840 Speaker 1: twenty five. So I'm not too concerned about the timing 694 00:31:09,920 --> 00:31:12,200 Speaker 1: of that. But again, there is a very small amount 695 00:31:12,200 --> 00:31:14,520 Speaker 1: of research that shows that if you are looking to 696 00:31:14,680 --> 00:31:17,720 Speaker 1: update creatine that little bit easier. Combining that with about 697 00:31:17,720 --> 00:31:20,760 Speaker 1: a one is to one ratio of protein and carbohydrates 698 00:31:21,040 --> 00:31:23,640 Speaker 1: is thought to update creatine a little bit easier by 699 00:31:23,640 --> 00:31:25,400 Speaker 1: the muscle as well, So you're going to get a 700 00:31:25,440 --> 00:31:27,800 Speaker 1: one is to one mix of protein and carbs generally 701 00:31:27,840 --> 00:31:29,520 Speaker 1: with a meal. So if you go and you do 702 00:31:29,560 --> 00:31:31,800 Speaker 1: your workout in the morning, you come back, you have breakfast, 703 00:31:31,880 --> 00:31:34,640 Speaker 1: have your creatine with your breakfast. Basically if you are 704 00:31:34,680 --> 00:31:36,800 Speaker 1: working out and it's not around a meal time, like 705 00:31:36,840 --> 00:31:38,640 Speaker 1: if you're I don't know, a student or a ship 706 00:31:38,720 --> 00:31:40,600 Speaker 1: worker and you hit the gym at say two o'clock 707 00:31:40,640 --> 00:31:42,040 Speaker 1: and you come home and you're like, well, I'm not 708 00:31:42,040 --> 00:31:44,400 Speaker 1: going to eat my dinner at three pm. I would 709 00:31:44,400 --> 00:31:46,520 Speaker 1: just have a bit of a protein shake, say that's 710 00:31:46,560 --> 00:31:48,160 Speaker 1: with your protein, and then I'd add a bit of 711 00:31:48,160 --> 00:31:50,320 Speaker 1: milk or fruit to that for a bit of carbohydrates, 712 00:31:50,400 --> 00:31:51,960 Speaker 1: and that would give you that kind of one is 713 00:31:51,960 --> 00:31:54,480 Speaker 1: to one ratio. So I think the bottom line here 714 00:31:54,600 --> 00:31:57,000 Speaker 1: is that the benefit that most women are going to 715 00:31:57,000 --> 00:31:59,920 Speaker 1: get from creatine is by taking it daily irrespective of 716 00:32:00,040 --> 00:32:01,840 Speaker 1: if you work out or not. You don't just work 717 00:32:01,840 --> 00:32:04,360 Speaker 1: out and take creating. You take it daily regardless if 718 00:32:04,400 --> 00:32:07,000 Speaker 1: you're exercising or not. And then for those looking to 719 00:32:07,040 --> 00:32:09,280 Speaker 1: get that little, you know, couple of percentage of an 720 00:32:09,480 --> 00:32:12,000 Speaker 1: edge when it comes to working out, you would try 721 00:32:12,040 --> 00:32:14,400 Speaker 1: to do that and have the creating it with a 722 00:32:14,400 --> 00:32:15,560 Speaker 1: post workout meal. 723 00:32:15,400 --> 00:32:18,000 Speaker 2: If you could perfect. I love it amazing. 724 00:32:18,000 --> 00:32:20,160 Speaker 1: All right, Well, if there's nothing else to add that 725 00:32:20,160 --> 00:32:22,240 Speaker 1: brings us to the end of the nutrition catch for 726 00:32:22,400 --> 00:32:24,840 Speaker 1: another another I was gonna say another year, but it's 727 00:32:24,840 --> 00:32:27,960 Speaker 1: not another year, it's another week. So if you are 728 00:32:28,000 --> 00:32:30,880 Speaker 1: interested in our products, our creatine, our functional hot chocolate's, 729 00:32:30,880 --> 00:32:33,840 Speaker 1: our protein powders, they are found at designed by Dietitians 730 00:32:33,840 --> 00:32:35,720 Speaker 1: dot com and as I said Susie and I, it's 731 00:32:35,760 --> 00:32:37,880 Speaker 1: our busiest time off year, but we've still got openings 732 00:32:37,880 --> 00:32:40,680 Speaker 1: for any new clients, particularly our podcast listeners. We would 733 00:32:40,680 --> 00:32:42,920 Speaker 1: absolutely love to work with you guys. Send us an 734 00:32:42,920 --> 00:32:45,040 Speaker 1: email if you would like just to know or explore 735 00:32:45,080 --> 00:32:47,760 Speaker 1: some options with us. I'm leannet Leanneward dot com dot 736 00:32:47,760 --> 00:32:50,480 Speaker 1: are you, and Susie is Susie at Susieborrow dot. 737 00:32:50,320 --> 00:32:50,920 Speaker 2: Com dot you. 738 00:32:51,040 --> 00:32:52,560 Speaker 1: We'd love to have a chat and we wik at 739 00:32:52,600 --> 00:32:54,240 Speaker 1: you guys in the next episode. 740 00:32:54,440 --> 00:32:55,080 Speaker 4: Have a great week.