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Speaker 1: Have you had your thyroid function checked recently or do

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Speaker 1: you know someone who has an issue with their thyroid.

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Speaker 1: Thyroid issues are surprisingly common in Australia and as the

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Speaker 1: thyroid gland regulates metabolism, thyroid problems can have a profound

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Speaker 1: effect on how we feel on a day to day basis.

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Speaker 1: So on today's episode, Leanne and I got to take

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Speaker 1: a dip dive into the role of the thyroid and

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Speaker 1: when you should be paying a little bit more attention

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Speaker 1: to it in case it's not working as well as

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Speaker 1: it should be. Hi, I'm Susie Barrel and Liam Wood

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Speaker 1: and each week we bring you the Nutrition Couch, the

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Speaker 1: Buywily podcast that gets you up to date on everything

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Speaker 1: that is new in the world of nutrition as well

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Speaker 1: as thyroids. Today we also go to talk about frozen

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Speaker 1: foods and where you're going to get the best bang

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Speaker 1: for your buck when it comes to your nutrition and

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Speaker 1: also from a cost perspective at current times when fresh

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Speaker 1: food is so expensive. And for our listener question, we

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Speaker 1: have a question about weight loss and why it gets

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Speaker 1: slower and slower the longer you are embarking on a

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Speaker 1: weight loss journey. But Leanne to kick us off today

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Speaker 1: and to take over the limelight. Really, you've got something

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Speaker 1: to tell us.

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Speaker 2: Been busy, you and David been busy. Yeah, we're gonna

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Speaker 2: have two hundred tooth. We've got a little surprise pregnant surprise.

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Speaker 2: It's not surprised. We were actively trying, but I've been

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Speaker 2: surprised for the podcast that we're announcing today.

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Speaker 3: Put it that way.

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Speaker 2: So, yeah, we always want a bubs close together, and

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Speaker 2: so yeah, we can share with our little Nutrition Couch

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Speaker 2: fam And actually we haven't told any on the show.

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Speaker 2: We've got a second little girl coming, so we'll be

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Speaker 2: girl parents, which is exciting. So Nutrition Couch listeners find

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Speaker 2: out first.

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Speaker 3: You've got a little pot.

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Speaker 1: Now I have to you quite far along because you're

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Speaker 1: you are one of the most patient people I know,

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Speaker 1: because people like can't wait to tell people.

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Speaker 3: But how many weeks are you?

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Speaker 2: I'm twenty weeks this week. But it has gone so

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Speaker 2: fast and I've been so busy that I remember saying

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Speaker 2: to David after we got the big twelve week scan,

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Speaker 2: I was like, oh, we should probably, you know, announce

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Speaker 2: and tell people. So we're just telling our friends and family,

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Speaker 2: and as we saw our friends, you know, we'd let

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Speaker 2: them know we didn't do a big thing. And then

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Speaker 2: I booked in for my big twenty week scan a

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Speaker 2: few weeks ago and I was like, oh, I really

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Speaker 2: should say something, and then time just got away. Then

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Speaker 2: we were in NUSA. You were taking some cute little,

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Speaker 2: you know, beach photos at the beach and I was like, oh,

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Speaker 2: my tummies really popped the last few weeks. I was like,

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Speaker 2: we probably should say something. And then a few people

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Speaker 2: when we were doing the NUSA headline walk people, oh,

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Speaker 2: we listened to the podcast and I could see their

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Speaker 2: eyes like looking at my belly, and I was like,

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Speaker 2: people are rather than think I really let myself go.

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Speaker 2: I'm having a really great time in NUSA.

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Speaker 1: Too many Betty's Burgers up in NUSA.

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Speaker 3: I was like, I probably should say something.

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Speaker 2: So that's the bigg an answers. Very exciting. It'd be

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Speaker 2: a winter baby, which would be nice because I was

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Speaker 2: heavily pregnant with me in the middle of summer. It

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Speaker 2: was awful.

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Speaker 1: You didn't wing at all though it was fine, but

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Speaker 1: I was at curb walking every day and oh that

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Speaker 1: was horrendous.

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Speaker 2: I was like, come home sweating and just like pump

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Speaker 2: the acorn. Very fortunate.

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Speaker 3: So when's the baby jew? What's the ju dae.

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Speaker 2: Plenty at the July to Ju day, It's sort of

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Speaker 2: be like smack bang in middle of winter.

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Speaker 1: I've got lots of work to get done before that,

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Speaker 1: don't really am it? Lots work?

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Speaker 2: Yeah?

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Speaker 1: Okay, all right, well, speaking of energy, let's today talk

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Speaker 1: about thyroid, because we do thyroid does come up now.

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Speaker 1: I know there are some dietician who specialized in thyroid dysfunction,

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Speaker 1: and certainly I have clients with it. It's not my

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Speaker 1: main area of expertise, and we could probably have an

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Speaker 1: entire episode about the thyroid, but today I thought it

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Speaker 1: was worth having a bit of a chat because it's

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Speaker 1: estimated that over a million Australians land are living with

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Speaker 1: an undiagnosed thyroid disorder, and thyroid dysfunction is particularly common

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Speaker 1: in Australia, and they believe it's because our soil is

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Speaker 1: very very low in iodine, which is important to regulate

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Speaker 1: thyroid function and can perhaps that's one of the reasons,

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Speaker 1: particularly in Australia, we're affected more commonly, and particularly an

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Speaker 1: issue in pregnancy, which is why a number of the

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Speaker 1: breastfeeding and pregnancy supplements will be fortified with or contain iodine.

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Speaker 3: So what is the thyroid.

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Speaker 1: It's a gland located at the front of the neck

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Speaker 1: near where the voice block is, and it has a

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Speaker 1: key role in basically regulating a number of the body systems.

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Speaker 3: So it includes the.

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Speaker 1: Body and brain, growth and development in fetal development, body temperature,

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Speaker 1: which is why if people have issues with temperature regulation,

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Speaker 1: it might question if there's a thyroid problem. Definitely energy

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Speaker 1: levels and metabolic function, so people will sometimes say that

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Speaker 1: their metabolism is slowed, and the may check thyroid function

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Speaker 1: and see that a couple of the hormones thyroxine, which

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Speaker 1: is T four if you've ever had a blood test

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Speaker 1: to check thyroid function, and the other one T three,

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Speaker 1: can be out of whack, and that are the two

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Speaker 1: balance of which will control thyroid function in the body. Now,

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Speaker 1: it's really complicated in terms of how the thyroid works,

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Speaker 1: and as I said, we could spend a whole episode

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Speaker 1: just talking about that. But basically it's a complicated metabolic

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Speaker 1: interaction between the betuitary gland, which controls thyroid stimulating hormone

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Speaker 1: that then produces thyroxin or T four, and then the

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Speaker 1: other T three, and then it's a balance of those

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Speaker 1: that then manage thyroid function and as a secondary to

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Speaker 1: metabolic rate. But it's not only metabolic rate that is

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Speaker 1: affected by thyroid. It's a whole lot of other aspects.

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Speaker 1: So things that people may complain about is unexplained weight gain,

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Speaker 1: they might have be cold.

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Speaker 2: Up palpitations, excessive body hair.

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Speaker 1: But I think the other thing we should also talk

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Speaker 1: about is that often people are talking about hyperth iroidism

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Speaker 1: where the thyroid isn't working as optimally as it should,

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Speaker 1: and then there can also be an overactive thyroid, which

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Speaker 1: is called hyper theoreidism, which is different presentations that people

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Speaker 1: might have a lot of energy, they might lose weight,

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Speaker 1: they might be very restless, they may not be off

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Speaker 1: to sleep, they may not be able to concentrate, and

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Speaker 1: so it's hens it's quite a balance of getting those

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Speaker 1: hormones right. And hence if you've had any disruption to

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Speaker 1: thyroid function, you might've been to the doctor and they

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Speaker 1: will adjust the levels of hormones to try and get

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Speaker 1: what they call the perfect balance. Because of course everyone

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Speaker 1: would say, rull, just load up on thoroxin and get

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Speaker 1: that thyroid go really fast and get really thin, but

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Speaker 1: you can actually wear the thyroid out, and it's not

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Speaker 1: better to be fast. It's all about balance and homeostasis

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Speaker 1: in the body, so it's not about getting their metabolism

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Speaker 1: faster by overstimulating the thyroid either. But I think that's

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Speaker 1: particularly interesting is why so many people are having this issue,

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Speaker 1: because it's estimated about ten percent of pregnant women will

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Speaker 1: suffer a level of mild hyperthyroidism, and it is a

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Speaker 1: concern because it's related to cognitive function of the infant,

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Speaker 1: to developing infant right through childhood, so has very profound impact.

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Speaker 1: And hence that the real focus on pregnancy and making

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Speaker 1: sure that people have their thyroid levels checked and a

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Speaker 1: supplementing with iodine as well. It's also one of the

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Speaker 1: reasons Leanne that I will suggest in general that my

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Speaker 1: women be using an idy assault, which might be sort

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Speaker 1: of what not what you would expect a dietesian would say,

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Speaker 1: but just knowing that that iodine intate can be very

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Speaker 1: very low.

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Speaker 3: Of course, it is an autoimmune disorder as well.

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Speaker 1: It's closer linked to siliact disease, and so if there's

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Speaker 1: a family history of siliac disease, instro resistance PCOS thyroid

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Speaker 1: that often will go together in that and you would

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Speaker 1: argue it's also pro inflammatory. So in modern life, where

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Speaker 1: more invests are having a pro inflammatory or high levels

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Speaker 1: of information due to environmental stress and poor diet, that

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Speaker 1: thyroid dysfunction is becoming more common. But that still doesn't

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Speaker 1: explain why Australia is so much higher in general. And

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Speaker 1: hence that the rationale because going back in the old days,

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Speaker 1: we used to get the idine through the milk because

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Speaker 1: they used to use equipment that had iodine in it

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Speaker 1: and it would go into the mild can we drink

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Speaker 1: a lot of milk, but we don't get that very

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Speaker 1: much at all, so a lot of people are quite low.

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Speaker 1: So I do find in general for people to have

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Speaker 1: an idie solt is a good way. So I just

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Speaker 1: want to go through some of those other symptoms. But

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Speaker 1: just why I talk about those THEA Did you have

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Speaker 1: any comments?

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Speaker 2: I've just got a couple of little personal case studies,

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Speaker 2: I guess, but I thought it was really interesting. We

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Speaker 2: were looking through a bit of the research. Thorough disorders

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Speaker 2: really commonly affect women a lot more than men. Some

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Speaker 2: of the research shows up to ten times more women

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Speaker 2: will have a thyroid disorder compared to men worldwide, and

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Speaker 2: as we get a little bit older, those thyroid disorders

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Speaker 2: become more common, particularly hypo thyroidism as well, which is

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Speaker 2: sort of that underactive thyroid. As we get older, we're

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Speaker 2: sort of more at risk of that as well. And

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Speaker 2: I just wanted to say, my mum actually has hyper thyroidism.

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Speaker 2: So some of her big clinical features were rapid weight loss.

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Speaker 2: And my mum's only a tiny person to start with.

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Speaker 2: I think she was maybe fifty to fifty one kilos.

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Speaker 2: And I just said to her, Mummy looked tiny, and

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Speaker 2: her pants like she was yanking her pants up when

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Speaker 2: she was with me one day, like her jeans, I said,

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Speaker 2: you need a belt threw on the scales. And I

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Speaker 2: think she was forty six or forty seven killers. And

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Speaker 2: you might think, oh, that's only you know, three or

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Speaker 2: four kilos, but on someone who's in a very small

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Speaker 2: body to begin with, it's a significant amount of weight.

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Speaker 2: So I set her off to the doctor and her

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Speaker 2: thirah and function.

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Speaker 3: Was through the roof.

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Speaker 2: It was just super super overactive. And she's always been

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Speaker 2: like an energizer buddy, my mum, like she never sits down.

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Speaker 2: She's always go, go, go, go, go, go go. And

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Speaker 2: I think that was a result of her thira ord

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Speaker 2: function as well. And the other thing that she had

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Speaker 2: was heart palpitations, which she didn't actually realize that that

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Speaker 2: was abnormal. Like the doctor was saying to her, do

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Speaker 2: you have heart palpitations? And she said no. And I said, Mom,

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Speaker 2: do you understand what that means? Like your heart races,

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Speaker 2: like it pultates, it it feels like it's, you know,

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Speaker 2: always going. And she said, oh, yeah, but that's just

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Speaker 2: normal for me. That's that's you know, that's me. And

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Speaker 2: I said, no, Mom, that's not normal, even if you've

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Speaker 2: had it for a long time. It's you know, it's

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Speaker 2: not the way it's supposed to be. So there were

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Speaker 2: quite a few symptoms. I guess it's not you know,

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Speaker 2: we don't really know how long she had it for.

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Speaker 2: But once she got that under control, she's on lifelong

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Speaker 2: medications for that to keep those levels within range, and

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Speaker 2: everything's you know, all good now as well. And then

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Speaker 2: I remember in my pregnancy there would just asking those basic,

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Speaker 2: you know, family history type questions and I mentioned that

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Speaker 2: and I remember the doctor just said to me, oh,

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Speaker 2: because of that family history will just keep a close sigh.

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Speaker 2: And I had a couple of blood tests about my

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Speaker 2: pregnancy and everything was all good from a thoroughid perspective.

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Speaker 2: And then afterwards I had about sort of ten kilos

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Speaker 2: to lose after I had MEA and I dropped probably

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Speaker 2: about seven or eight myself, and then we got COVID,

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Speaker 2: and then as we were recovering from that, I remember

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Speaker 2: just sitting on the couch and I was I was

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Speaker 2: just so fatigued, and I remember just looking at my

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Speaker 2: watching thinking, oh, my heart's racing, and I look at

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Speaker 2: my watch. I was sitting on the couch and my

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Speaker 2: heart rate was like one twenty one thirty. It was

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Speaker 2: almost like I was doing a bit of a workout,

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Speaker 2: but I wasn't. Like I was sitting on the couch

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Speaker 2: doing nothing, and I was thinking, my heart rate is racing.

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Speaker 2: And I remember jumping on the scales out of curiosity a

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Speaker 2: few days later, and I dropped like a keel and

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Speaker 2: a half And the next week I dropped another keil

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Speaker 2: on a half. So I think I lost about four

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Speaker 2: kilos in two weeks or something. And I went straight

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Speaker 2: to the doctor, got a blood test, and my thiod

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Speaker 2: was very overactive. This was quite late. It was like

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Speaker 2: maybe seven months postpart and maybe and she said, normally

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Speaker 2: postpartum thorodytis shows up in the first sort of couple

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Speaker 2: of months. She said, it's quite a late onset, but

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Speaker 2: that's what they thought it was. And then after that

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Speaker 2: I did get a referral to an end of chronologist,

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Speaker 2: but I didn't need to fill that because then I

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Speaker 2: went back and got another blood test and it was underactive.

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Speaker 2: So there's a couple of killers that I lost. I

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Speaker 2: put back on again just normally, so I wasn't really

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Speaker 2: changing much exercise or diet wise. Put that on. The

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Speaker 2: thyroid then became underactive, and then on my next blood

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Speaker 2: test a few weeks later, it had sort of stabilized out.

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Speaker 2: So the doctor doesn't really know whether it was sort

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Speaker 2: of like an impact of COVID or whether it was

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Speaker 2: some sort of post pregnancy related hormone or issue. She

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Speaker 2: thinks it's more of the pregnancy and the hormones afterwards.

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Speaker 2: But they're just monitoring me a little bit more carefully

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Speaker 2: this time. But fingers crossed. So far, so good. The

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Speaker 2: thoroid's doing what it should, but I didn't need any

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Speaker 2: medication or anything like that. But I think it's a

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Speaker 2: really close thing to keep an eye on. And my

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Speaker 2: big things were It was hard because with COVID we

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Speaker 2: had really like raging fevers, so I was really quite

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Speaker 2: cold and then really really hot, and she sort of

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Speaker 2: thought the doctor thought that was the symptom as well,

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Speaker 2: plus the heart papertations erasing heart, the fatigue and I

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Speaker 2: had troubles sleeping in really restless legs, and then the

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Speaker 2: weight loss as well. For me, that was a big thing.

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Speaker 2: Although I was going through my own postpartum weight loss journey,

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Speaker 2: I was really aiming for kind of like half the

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Speaker 2: kill of all weeks sort of thing, like you know,

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Speaker 2: two three kilos a month max. And so when I

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Speaker 2: dropped like three or four kilos in a week or two,

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Speaker 2: I was kind of like, oh wow, that's not normal.

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Speaker 2: So they were sort of some symptoms for me.

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Speaker 1: So if it's too good to be true weight loss,

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Speaker 1: why sometimes it is another reason. It's not just you've

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Speaker 1: got a wonderful metabolism. So these are all good points

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Speaker 1: because it's signs that if something's changed in your body.

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Speaker 1: First of all, there can be a number of those

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Speaker 1: symtoms that feel a bit like iron deficiency as well,

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Speaker 1: So you can see what's important that you do consult

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Speaker 1: a doctor who has experienced in this to sort of

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Speaker 1: go through and eliminate what could be the causes. Now,

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Speaker 1: hypothyroidism is more common than hyperthyroidism, and the signs of

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Speaker 1: that clinically that perhaps I would encourage a client to

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Speaker 1: go and check if I was concerned, as if they

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Speaker 1: were suddenly And this is the thing, isn'tly and it's

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Speaker 1: about the change to what's normal. It's not that you've

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Speaker 1: been concentrated your whole life. It's probably not going to

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Speaker 1: be theyrotism. It's more if you normally are not constipated,

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Speaker 1: and then suddenly you become constipated, so to change and

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Speaker 1: habit unexplained fatigue, sensitivity to cold, so you suddenly cannot

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Speaker 1: get warm all of a sudden, and you never had

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Speaker 1: a problem with that before. Weight gain. And when I

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Speaker 1: say weight gain, it's not like twenty kilos. I think

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Speaker 1: when people think about metabolic weight gain, they think, oh

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Speaker 1: my god, it's my hormones. I've gained ten kilos. In

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Speaker 1: my experience with hyperthyroidism, it's relatively small amounts of weight,

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Speaker 1: maybe three or five kilos, but it's unexplained. Nothing else

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Speaker 1: has changed. They're still exercising, they're still eating well, and

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Speaker 1: just all of a sudden, this weight comes on and

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Speaker 1: it's unable to be shifted. So unexplained weight gain, but

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Speaker 1: not you know, twenty kilos. That's usually something else, dry

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Speaker 1: skin and forgetfulness versus the hyper thyroidism, which the most

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Speaker 1: common cause of that is Graves disease, which is an

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Speaker 1: autoimmune disease, which is as you describe with your mamma,

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Speaker 1: fast heart rate difficulties, sleeping, muscle weakness, irritability, and quick

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Speaker 1: weight loss so very very quickly. Not you know, half

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Speaker 1: a kilo a month, We're talking a couple of kiloes unexplained,

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Speaker 1: very very quickly. So we could talk about the specificity

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Speaker 1: around diet, and certainly there are some diet stratus use

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Speaker 1: for both, but ultimately the key message today is it's

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Speaker 1: a medical condition. A diet can't fix it. If you

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Speaker 1: have hypo or hyperthyroidism, that requires specific management with a

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Speaker 1: GP and or endocrinologist to get those balance and those

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Speaker 1: levels right for you. That does change over time, and

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Speaker 1: again if you're not feeling well, suddenly you noticed a

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Speaker 1: change in how you're feeling. It's worth getting it checked

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Speaker 1: and then diet can work with it. You know that

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Speaker 1: in some instances you might say that a gluten free

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Speaker 1: diet is implicated if you've got Hashimoto's disease, which is

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Speaker 1: another autoimmune condition that can attack the thyroid. And certainly

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Speaker 1: there are specific diets to follow that can make sure

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Speaker 1: you're getting in a thidine. But it is ultimately a

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Speaker 1: medical condition. But I think we wanted to talk about

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Speaker 1: it in terms of, you know, not feeling your best,

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Speaker 1: and we know a lot of women listen who are fatigued.

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Speaker 1: And in the past few weeks alone, we've spoken about,

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Speaker 1: you know, iron deficiency. We've spoken about bower issues, We've

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Speaker 1: spoken about irritable bowe and mal absorption at different times,

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Speaker 1: we've spoken about MDHFR gene mutations. This is something else

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Speaker 1: to be mindful of because it is relatively common, particularly

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Speaker 1: if you're going through those child rearing years where energy

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Speaker 1: demands are incredibly high and you don't add a lot

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Speaker 1: of salt to your food, and it is worth really

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Speaker 1: keeping an eye and just making sure it with a

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Speaker 1: routine check that if you are having unexplained symptoms like

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Speaker 1: not feeling your best, suddenly bit more fatigued, or even

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Speaker 1: going through your pregnancy or breastfeeding. To keep on top

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Speaker 1: of those levels. And if you do take a supplement,

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Speaker 1: make sure it's got ID in it. And as I said,

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Speaker 1: I'm a big fan of using a bit of IYD

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Speaker 1: died salt, given that we know that Australian soil is

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Speaker 1: chronically low and that ID in deficiency is a massive

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Speaker 1: predictor of viro dysfunction.

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Speaker 2: And I'll just quickly add as well. Actually had a

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Speaker 2: client a few years ago, Susie, and she lost a

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Speaker 2: great amount of work with where I think from memory

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Speaker 2: twelve to fifteen, maybe even seventeen kilos. And she was

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Speaker 2: on thioid medication she had been on for many years.

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Speaker 2: The doctor had got her levels right, it was great,

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Speaker 2: you know, everything was in normal range taking the medication.

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Speaker 2: And then after a large amount of weight loss, she

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Speaker 2: started experiencing a lot of symptoms. She was fatigued, she

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Speaker 2: had trouble sleeping, her skin was off, she was really

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Speaker 2: really constipated. Despite a great high fiber diet. We were exercising,

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Speaker 2: We're having tons of water leve we were doing all

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Speaker 2: the right things, and we were just thinking what's happening, like,

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Speaker 2: why are all of a sudden and when you're losing

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Speaker 2: you know, it's probably ten twelve percent of a body

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Speaker 2: weight that can be enough to throw off those levels.

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Speaker 2: So it's important to note that if you have lost

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Speaker 2: or gained a semi decent amount of weight five, ten, fifteen,

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Speaker 2: twenty kilos, you might want to go back and get

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Speaker 2: a new blood test to ensure that your levels are

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Speaker 2: still within range because a lot of the timestoctors can

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Speaker 2: dose medication depending on your weight, and that's not just

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Speaker 2: for thyroid conditions, that's really for any conditions generally, when

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Speaker 2: they ask you for your weight, if that's changing my

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Speaker 2: ten or twenty kilos and they've dosed an amount of

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Speaker 2: medication on for that, it's probably well worth letting your

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Speaker 2: GP know that if you have lost or gained a

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Speaker 2: significant amount of weight, so that's probably relevant for you know,

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Speaker 2: all medical conditions.

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Speaker 1: I would say that's a really good point. And also,

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Speaker 1: as we mentioned before, it is a genetic link, so

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Speaker 1: if there's family members with it another automan conditions, that's

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Speaker 1: sort of signed to pay extra attention because you may

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Speaker 1: too have that genetic.

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Speaker 2: Risk all right, and then moving on to our next segment, Susie,

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Speaker 2: it's a sad issue at the moment, isn't it? In

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Speaker 2: cost of food? I remember my soul foods is a

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Speaker 2: bag of red rocked potato chips, and I went into

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Speaker 2: the coals the other day and they were like six

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Speaker 2: or seven dollars if i'd a day. But I think

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Speaker 2: I need a new soul food like I don't know

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Speaker 2: if I could keep peg six or seven bucks for

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Speaker 2: a bag of chips. And even just the potato shortage

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Speaker 2: at the moment, are you having the same problems in Sydney?

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Speaker 3: It's potato like it's potato.

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Speaker 2: I wanted some frozen chips the other day because I

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Speaker 2: was too lazy to cut them up. They're just what available.

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Speaker 2: They weren't even there, let alone the cost of them

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Speaker 2: as well.

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Speaker 1: The price of chips is like six eight dollars for

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Speaker 1: a bag of potato chips.

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Speaker 2: There's a bit of food shortage at the moment they

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Speaker 2: come cost of things that's going through the roof. So

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Speaker 2: we thought we'd have a little bit of a chat

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Speaker 2: on some of the healthier and cheapest super market options.

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Speaker 2: I know we've done it on the potty before. But

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Speaker 2: I think it's always well worth a revisit because I

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Speaker 2: don't know, Susie. My grocery bulls up sort of one hundred,

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Speaker 2: one hundred fifty dollars and there's two of us with

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Speaker 2: a tiny human who granted each quite eats quite well

406
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Speaker 2: for a one year old. But still like every time

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Speaker 2: I go to the grocery store. I feel like I'm

408
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Speaker 2: going two three times a week these days, and it's

409
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Speaker 2: well over one hundred dollars every time I go. And

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Speaker 2: I'm not spending it on random things. You know, They're

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Speaker 2: just healthy food options. And I have very budget contra

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Speaker 2: like you are. I really do like to get the bargains,

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Speaker 2: but the cost of things that is going up and up,

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Speaker 2: so I think it's well worth having that conversation.

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Speaker 1: Well, we'll say we're talking about frozen food in a minute.

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Speaker 1: But I go to Flemington Markets in Sydney. It takes

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Speaker 1: me about half an hour to get there. I'm quite familiar.

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Speaker 1: I grew up in the West, so it's not sort

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Speaker 1: of completely unfamiliar. Now I get leeh no word of

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Speaker 1: a lie. I go every two weeks and I buy

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Speaker 1: probably two kilos of zucchini, two kilos of lebonese cucumbers.

422
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Speaker 1: I literally buy probably how many kilos of tomatoes a lot,

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Speaker 1: like I bought a tray last week and I want

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Speaker 1: to say it was five kilos of trusses for fifteen dollars.

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Speaker 3: I get thirty eggs.

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Speaker 1: I get beautiful stone fruit, like a good few kilos

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Speaker 1: of nectarines and white peaches, about three kilos of green

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Speaker 1: and red apples.

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Speaker 3: What else do I get?

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Speaker 1: Bock choi, which is usually about two dollars for three bunches,

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Speaker 1: and I get to pumpkin anything else I've missed, I think,

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Speaker 1: and thirty eggs and it cost me less than seventy dollars.

433
00:17:56,720 --> 00:18:00,600
Speaker 1: So that is thirty five dollars for two weeks. Like

434
00:18:00,680 --> 00:18:03,040
Speaker 1: if you're serious about saving money, you cannot go wrong

435
00:18:03,119 --> 00:18:04,840
Speaker 1: to spend that time going to the markets. And we

436
00:18:04,840 --> 00:18:06,680
Speaker 1: have mentioned that before, but I thought i'd throw that in.

437
00:18:06,880 --> 00:18:09,280
Speaker 1: But yet, I am a big fan of frozen veggies.

438
00:18:09,280 --> 00:18:11,399
Speaker 1: Although the cheesy veggies that I like, which is this

439
00:18:11,520 --> 00:18:14,120
Speaker 1: cheese sauce on brocoli and cauliflower, has gone to six

440
00:18:14,160 --> 00:18:17,359
Speaker 1: dollars fifty for two serves like ridiculous. So you have

441
00:18:17,400 --> 00:18:19,840
Speaker 1: to also be fussy there. But one of my favorites

442
00:18:19,880 --> 00:18:22,360
Speaker 1: is the frozen spinach and frozen kale. You can get

443
00:18:22,359 --> 00:18:23,960
Speaker 1: a couple of packs of that, depending on if you

444
00:18:23,960 --> 00:18:25,720
Speaker 1: want Australian or not, for sort of just a couple

445
00:18:25,760 --> 00:18:28,359
Speaker 1: of dollars. Now, it's not always great to cook with

446
00:18:28,480 --> 00:18:30,439
Speaker 1: for like you wouldn't make a salad with it, you

447
00:18:30,440 --> 00:18:33,000
Speaker 1: know what I mean, it's wet, but for soup bases,

448
00:18:33,080 --> 00:18:36,440
Speaker 1: casseroles to throw into stur fries. You know, my kids

449
00:18:36,440 --> 00:18:39,439
Speaker 1: live off frozen peas and foods like that. So I

450
00:18:39,440 --> 00:18:42,080
Speaker 1: think one thing I did actually read, and I know

451
00:18:42,080 --> 00:18:44,960
Speaker 1: you're running this and I've just taken over. But when

452
00:18:44,960 --> 00:18:47,879
Speaker 1: we talk about the benefit of being snap frozen, indeed,

453
00:18:47,920 --> 00:18:51,040
Speaker 1: when it comes to frozen foods which are high vitamin sea,

454
00:18:51,160 --> 00:18:55,080
Speaker 1: so berries which are much much cheaper frozen per kilo soggy.

455
00:18:55,280 --> 00:18:57,480
Speaker 1: So again I'm you sort of good for smoothies and baking.

456
00:18:57,560 --> 00:19:01,560
Speaker 1: But green veggies, so the leafy in spinach, kale, green beans.

457
00:19:02,280 --> 00:19:05,040
Speaker 1: Vitamin sea levels are higher in high vitamin seafoods that

458
00:19:05,080 --> 00:19:08,679
Speaker 1: are snap frozen. But in the case of the cruciferus

459
00:19:08,760 --> 00:19:12,040
Speaker 1: vegetables which have the anti cancer molecules, so broccoli and cauliflower.

460
00:19:12,520 --> 00:19:16,240
Speaker 1: Because frozen vegetables are blanched quickly before they're snap frozen,

461
00:19:17,400 --> 00:19:21,200
Speaker 1: that molecule that's the anti cancer molecule is inactive, and

462
00:19:21,440 --> 00:19:24,080
Speaker 1: so you would argue that the frozen varieties aren't as

463
00:19:24,119 --> 00:19:29,000
Speaker 1: healthy is fresh. But if you then cook the frozen

464
00:19:29,080 --> 00:19:32,919
Speaker 1: cauliflower broccoli with a source of fresh cruciferus vegetables, so

465
00:19:33,040 --> 00:19:34,920
Speaker 1: just a bit of fresh broccoli or fresh cloth flour

466
00:19:35,040 --> 00:19:37,800
Speaker 1: or say cabbage, which is cheaper, you can just get

467
00:19:37,800 --> 00:19:40,800
Speaker 1: a salad mix of that, then it activates that anti

468
00:19:40,840 --> 00:19:43,560
Speaker 1: cancer molecule in the frozen vegetable. Now that's quite a

469
00:19:43,600 --> 00:19:47,000
Speaker 1: smart trick because we would often say that frozen is

470
00:19:47,040 --> 00:19:49,920
Speaker 1: bester nutritionally, but in the case of crucifers vegetables, the

471
00:19:49,920 --> 00:19:53,280
Speaker 1: anti cancer molecule is not. It's inactively frozen, so you

472
00:19:53,359 --> 00:19:54,919
Speaker 1: actually need to mix it, which I thought was a

473
00:19:54,920 --> 00:19:58,040
Speaker 1: really handy little trick. So if you are using frozen

474
00:19:58,160 --> 00:20:01,160
Speaker 1: broccoli couliflower, which chemic uite expensive, you've got to throw

475
00:20:01,160 --> 00:20:03,480
Speaker 1: a little bit of fresh cabbage or something in with it,

476
00:20:03,680 --> 00:20:05,720
Speaker 1: just to make sure you get the anti cancer benefit

477
00:20:05,720 --> 00:20:07,280
Speaker 1: of those vegetables in frozen form.

478
00:20:07,680 --> 00:20:09,480
Speaker 3: That's a little bit of nutrition trivia for you today.

479
00:20:09,480 --> 00:20:11,200
Speaker 3: A man loves that. You didn't know that. She's k nodding,

480
00:20:11,280 --> 00:20:12,679
Speaker 3: She's like, oh, yeah, that love that.

481
00:20:12,760 --> 00:20:14,800
Speaker 2: Yeah, No, I actually didn't know that. Sense fabulous, thank

482
00:20:14,800 --> 00:20:15,720
Speaker 2: you for teaching me something.

483
00:20:16,000 --> 00:20:18,280
Speaker 1: Yeah, So that's actually really interesting because I think it is,

484
00:20:18,720 --> 00:20:21,320
Speaker 1: you know, fresh veggies, we do want to try and

485
00:20:21,320 --> 00:20:24,119
Speaker 1: maximize nutrition, and a lot of them when we get

486
00:20:24,160 --> 00:20:26,320
Speaker 1: them from a supermarket, they've sat around, so they're not

487
00:20:26,359 --> 00:20:30,920
Speaker 1: as active. But in that case it isn't actually the

488
00:20:30,960 --> 00:20:33,840
Speaker 1: anti cancer actions not working. So there are some benefits

489
00:20:33,920 --> 00:20:37,159
Speaker 1: too having fresh quliflower and brocoli and as such mixing

490
00:20:37,200 --> 00:20:39,639
Speaker 1: and having a mix of both of those varieties. And

491
00:20:39,680 --> 00:20:42,320
Speaker 1: then my other favorite frozen is the veggie rice is

492
00:20:42,400 --> 00:20:45,240
Speaker 1: because I love that quliflower rice. You'd want to put

493
00:20:45,240 --> 00:20:47,119
Speaker 1: some cabbage in that to get active. But even sweet

494
00:20:47,119 --> 00:20:49,879
Speaker 1: potato one that they've got just means you've always got

495
00:20:49,920 --> 00:20:52,520
Speaker 1: something to mix and cheap, so cheap.

496
00:20:53,000 --> 00:20:54,880
Speaker 2: Saying you start with that assubation and you add more,

497
00:20:55,520 --> 00:20:57,760
Speaker 2: and with the frozen things like the frozen broccoli and

498
00:20:57,800 --> 00:21:00,560
Speaker 2: the frozen collie, you're not paying for the stalk much either,

499
00:21:00,600 --> 00:21:03,560
Speaker 2: so it is actually a lot more affordable than buying

500
00:21:03,600 --> 00:21:05,840
Speaker 2: it fresh, particularly in these times. Now. One of my

501
00:21:05,880 --> 00:21:07,320
Speaker 2: other things I was saying to one of my clients,

502
00:21:07,359 --> 00:21:09,480
Speaker 2: I love to use herbs and spices and a lot

503
00:21:09,480 --> 00:21:11,840
Speaker 2: of my recipes. There's a lot of good research from

504
00:21:11,840 --> 00:21:14,119
Speaker 2: a gut health perspective that herbs and spices can be

505
00:21:14,200 --> 00:21:17,600
Speaker 2: really beneficial to improving your gut microbiome over time, which

506
00:21:17,640 --> 00:21:19,959
Speaker 2: we know that great gut healths can actually reduce your

507
00:21:20,040 --> 00:21:23,080
Speaker 2: risk of developing things like autoimmune conditions. So gut health

508
00:21:23,160 --> 00:21:25,119
Speaker 2: is definitely an area I focus on with a lot

509
00:21:25,160 --> 00:21:26,600
Speaker 2: of my clients, and I add in a lot of

510
00:21:26,600 --> 00:21:28,960
Speaker 2: herbs and spices to their meal plans. But I must

511
00:21:29,000 --> 00:21:30,480
Speaker 2: say that the cost of you know, like you get

512
00:21:30,480 --> 00:21:32,680
Speaker 2: a bunch of coriander, it's five dollars. You get a

513
00:21:32,680 --> 00:21:35,199
Speaker 2: bunch of fresh basil little mint, it's five dollars. So

514
00:21:35,359 --> 00:21:36,800
Speaker 2: I like to use a lot of the herbs and

515
00:21:36,800 --> 00:21:39,760
Speaker 2: spices in the tubes. They just last so much longer.

516
00:21:39,760 --> 00:21:42,560
Speaker 2: You're not getting like a half limp, you know, bunch

517
00:21:42,600 --> 00:21:44,639
Speaker 2: of mint which is half black anyway, and you end

518
00:21:44,720 --> 00:21:46,199
Speaker 2: up using a quarter of it that it goes off

519
00:21:46,240 --> 00:21:48,399
Speaker 2: the next day. So I'm really a big fan of

520
00:21:48,400 --> 00:21:50,919
Speaker 2: the herbs and spices in the in the jars or

521
00:21:50,920 --> 00:21:53,880
Speaker 2: in the what are a little pouches, and then even

522
00:21:53,920 --> 00:21:56,520
Speaker 2: things like onion and garlic you can get in bottles.

523
00:21:56,560 --> 00:21:58,880
Speaker 2: You can get chopped up onion frozen. You can get

524
00:21:58,880 --> 00:22:00,800
Speaker 2: garlic in a bottle. And I mightst say, just from

525
00:22:00,800 --> 00:22:03,560
Speaker 2: a time perspective, and just because I'm pregnant, I'm lazy,

526
00:22:03,600 --> 00:22:05,280
Speaker 2: and I'm tired, I buy you know, I just can't

527
00:22:05,320 --> 00:22:07,960
Speaker 2: be walled chopping up garlic when I'm cooking meals. And again,

528
00:22:08,119 --> 00:22:09,640
Speaker 2: glic is one of the best things we can use

529
00:22:09,640 --> 00:22:11,720
Speaker 2: for our gut health. It's a natural source of probotics.

530
00:22:11,880 --> 00:22:14,400
Speaker 2: But I buy garlic and ajar, so I just think

531
00:22:14,440 --> 00:22:16,359
Speaker 2: it's a really sort of budget friendly option. It's a

532
00:22:16,400 --> 00:22:18,960
Speaker 2: time saver as well. The other two things I like,

533
00:22:19,080 --> 00:22:22,119
Speaker 2: tinned corn and beetroot. I went to buy meal loves

534
00:22:22,160 --> 00:22:24,040
Speaker 2: fresh corn and a cob and I went to buy

535
00:22:24,080 --> 00:22:26,840
Speaker 2: I think it was like two or three cobs of corn,

536
00:22:26,920 --> 00:22:29,000
Speaker 2: and it was like seven dollars the other day, and

537
00:22:29,040 --> 00:22:30,520
Speaker 2: I was like, I'm not paying that. So I went

538
00:22:30,560 --> 00:22:33,879
Speaker 2: and wandered into the tin food aisle and just home brand,

539
00:22:33,920 --> 00:22:35,199
Speaker 2: you know, come on, like the coals of the wal

540
00:22:35,240 --> 00:22:37,080
Speaker 2: West brand for a tin of corn was like a

541
00:22:37,080 --> 00:22:38,879
Speaker 2: dollar or something, so I was like, great, grab that

542
00:22:39,320 --> 00:22:40,720
Speaker 2: and she gobbled it up. She loved it. So I

543
00:22:40,720 --> 00:22:42,920
Speaker 2: bought some tin corns, some tin beetroot, and a tin

544
00:22:43,040 --> 00:22:45,280
Speaker 2: four bean mix and that was literally her lunch, and

545
00:22:45,280 --> 00:22:46,640
Speaker 2: just put a little bit of fruit on her tray

546
00:22:46,640 --> 00:22:49,480
Speaker 2: as well. She got some proteins, some fiber, bit of veggies,

547
00:22:49,520 --> 00:22:51,879
Speaker 2: bit of fruit, some carbs in there as well. I

548
00:22:51,920 --> 00:22:54,280
Speaker 2: think I ruined some like leftover pasta. It was a

549
00:22:54,320 --> 00:22:56,840
Speaker 2: really really great budget friendly meal for her as well.

550
00:22:56,920 --> 00:23:00,280
Speaker 2: So don't go past the tinned vegetable aisle either, but

551
00:23:00,359 --> 00:23:02,280
Speaker 2: just give everything a really good wash because a lot

552
00:23:02,320 --> 00:23:03,560
Speaker 2: of it is kept in a little bit of a

553
00:23:03,560 --> 00:23:05,320
Speaker 2: salty sort of brind to make it a little bit

554
00:23:05,320 --> 00:23:08,639
Speaker 2: more shelf stable. It's always washing your veggies it becomes

555
00:23:08,640 --> 00:23:11,159
Speaker 2: red tin and fruit in a tin often tends to

556
00:23:11,200 --> 00:23:12,840
Speaker 2: be in like a sugar syrups. Are always giving it

557
00:23:12,880 --> 00:23:14,280
Speaker 2: a really good wash as well if you're going to

558
00:23:14,320 --> 00:23:16,280
Speaker 2: buy some tin fruit, which can actually be a really

559
00:23:16,280 --> 00:23:18,160
Speaker 2: good budget friendly option as well these days.

560
00:23:18,240 --> 00:23:20,080
Speaker 1: Yeah, and I've just looked up a study when you're

561
00:23:20,080 --> 00:23:21,840
Speaker 1: talking about onions and garlic, because I think there's a

562
00:23:21,920 --> 00:23:24,440
Speaker 1: lot to be said for that convenient factor of that now,

563
00:23:24,480 --> 00:23:27,119
Speaker 1: because those active molecules in onions and garlic, carrig and

564
00:23:27,160 --> 00:23:29,640
Speaker 1: those anti cancers. I've just looked up a study which

565
00:23:29,680 --> 00:23:32,120
Speaker 1: is just such mixed results because it says that freezing

566
00:23:32,160 --> 00:23:35,640
Speaker 1: improve the antioxidant activity of broccoli and garlic, but reduced

567
00:23:35,640 --> 00:23:38,480
Speaker 1: it for couliflour and onion. So I kind of feel

568
00:23:38,480 --> 00:23:40,680
Speaker 1: like it's splitting hairs a bit too. I think that overall,

569
00:23:40,720 --> 00:23:44,320
Speaker 1: as long as your diet has a mix of fresh, tinned, frozen,

570
00:23:44,359 --> 00:23:47,080
Speaker 1: you're going to get the benefits overall. I think starting

571
00:23:47,080 --> 00:23:51,360
Speaker 1: to micromanagement nutritional content is just like trying to count calories.

572
00:23:51,359 --> 00:23:52,240
Speaker 3: It's so inaccurate.

573
00:23:52,400 --> 00:23:55,080
Speaker 1: So I think the motant thing from my perspective is

574
00:23:55,119 --> 00:23:58,080
Speaker 1: just a mix of fresh food in general, and you know,

575
00:23:58,640 --> 00:23:59,360
Speaker 1: fresh frozen.

576
00:23:59,520 --> 00:24:00,120
Speaker 3: Mix it up.

577
00:24:00,160 --> 00:24:02,560
Speaker 1: The more fresh stuff, the better, and you're going to

578
00:24:02,600 --> 00:24:04,560
Speaker 1: get some of those benefits, even though it may not

579
00:24:04,640 --> 00:24:08,080
Speaker 1: be as perfect in nutritional theory as you would like.

580
00:24:08,480 --> 00:24:10,680
Speaker 2: And definitely the last tip is just making as many

581
00:24:10,720 --> 00:24:13,160
Speaker 2: of your meals go longer by using things like beans

582
00:24:13,200 --> 00:24:15,600
Speaker 2: and legumes. A lot of people, particularly a lot of

583
00:24:15,600 --> 00:24:18,680
Speaker 2: mouths in the household don't like eating beans and lentils

584
00:24:18,680 --> 00:24:20,600
Speaker 2: too much. So I always if I'm making like a

585
00:24:20,720 --> 00:24:22,919
Speaker 2: say a slow cooker beef for me, or like a

586
00:24:22,920 --> 00:24:24,679
Speaker 2: beef curry or something, what I'll do is I use

587
00:24:24,720 --> 00:24:26,320
Speaker 2: half the amount of beef and then throw on a

588
00:24:26,320 --> 00:24:28,560
Speaker 2: big tin of like kidney beans or legumes or something

589
00:24:28,600 --> 00:24:31,080
Speaker 2: like that to bulk it up. So from a budgeting perspective,

590
00:24:31,119 --> 00:24:33,680
Speaker 2: it's it's excellent, you're using less meat, are all using

591
00:24:33,720 --> 00:24:36,760
Speaker 2: more legumes. And also from a health perspective, that's really

592
00:24:36,760 --> 00:24:38,919
Speaker 2: good as well. So really just try to reduce the

593
00:24:38,960 --> 00:24:40,960
Speaker 2: amount of meat that you're eating a from a health

594
00:24:41,000 --> 00:24:43,280
Speaker 2: at an environmental perspective, but it's going to be so

595
00:24:43,560 --> 00:24:45,240
Speaker 2: much better for a budget Because I went into the

596
00:24:45,240 --> 00:24:47,080
Speaker 2: book to the other day, Susie and I just got

597
00:24:47,080 --> 00:24:49,080
Speaker 2: two little French cutlets for me because she holds the

598
00:24:49,119 --> 00:24:51,680
Speaker 2: little stick and she munches on them. She loves them.

599
00:24:51,760 --> 00:24:53,120
Speaker 2: And I just got two on the guy in front

600
00:24:53,119 --> 00:24:55,880
Speaker 2: of me. His bill was one hundred and eighty dollars,

601
00:24:56,119 --> 00:24:58,160
Speaker 2: but he was obviously just my meat for his family.

602
00:24:58,200 --> 00:25:01,520
Speaker 2: He got some steaks and sausages, and he's a marinated chicken.

603
00:25:01,520 --> 00:25:03,879
Speaker 2: It was one hundred and eighty dollars just for the meat,

604
00:25:04,040 --> 00:25:05,880
Speaker 2: and then he had all these other coal shutting bags

605
00:25:05,880 --> 00:25:08,440
Speaker 2: in his trolley as well. I was like, oh, my goodness.

606
00:25:08,480 --> 00:25:10,760
Speaker 2: And so I think the cost of just meat right

607
00:25:10,800 --> 00:25:13,359
Speaker 2: now is so expensive. Yeah, I'm way too tight by that.

608
00:25:13,440 --> 00:25:13,720
Speaker 3: Actually.

609
00:25:13,760 --> 00:25:16,280
Speaker 1: Bronti, who helps us a lot with our podcast, she's

610
00:25:16,280 --> 00:25:19,359
Speaker 1: got little Emmy, and Emmy's almost a year old actually,

611
00:25:19,359 --> 00:25:22,160
Speaker 1: and she said to me she started her on cutlets

612
00:25:22,160 --> 00:25:24,240
Speaker 1: and she went to the butcher and paid I think

613
00:25:24,280 --> 00:25:25,719
Speaker 1: she said five dollars for the cutlet.

614
00:25:25,760 --> 00:25:27,919
Speaker 2: Five dollars is cheap. I think I paid more at

615
00:25:27,920 --> 00:25:28,359
Speaker 2: my butcher.

616
00:25:29,040 --> 00:25:31,520
Speaker 1: And she said, Emmy threw it across the room. She

617
00:25:31,600 --> 00:25:33,240
Speaker 1: was like, oh, that was a nice fine moister money.

618
00:25:33,240 --> 00:25:35,000
Speaker 2: So one predictab all these little toddlers, aren't they.

619
00:25:35,080 --> 00:25:37,800
Speaker 1: I'd say, you guys, eat the French cutlets and give

620
00:25:37,840 --> 00:25:39,119
Speaker 1: them a little bit of like mince.

621
00:25:39,720 --> 00:25:41,680
Speaker 3: That's what I did, too generous, I understand.

622
00:25:41,720 --> 00:25:43,040
Speaker 2: I cooked some salmon for me the other day and

623
00:25:43,040 --> 00:25:44,240
Speaker 2: she flung it on the ground. I was like, do

624
00:25:44,280 --> 00:25:45,119
Speaker 2: you know how expensive that?

625
00:25:45,240 --> 00:25:45,720
Speaker 3: His child?

626
00:25:46,119 --> 00:25:48,000
Speaker 1: My little boy, Harry loves salmon, and he just said

627
00:25:48,000 --> 00:25:50,280
Speaker 1: to me tonight, actually he ates like a whole feel

628
00:25:50,320 --> 00:25:52,280
Speaker 1: it for himself. He then he's steals some off my

629
00:25:52,280 --> 00:25:53,639
Speaker 1: plate and he said, Mum, can I have this in

630
00:25:53,680 --> 00:25:56,200
Speaker 1: my lunch box? I said to him, Oh, wouldn't it

631
00:25:56,240 --> 00:25:56,760
Speaker 1: smell a bit?

632
00:25:57,400 --> 00:26:01,240
Speaker 2: I was trying, No, nobody sandwiches all the He was like.

633
00:26:01,240 --> 00:26:02,199
Speaker 3: No, no, I like it.

634
00:26:02,240 --> 00:26:04,080
Speaker 1: I was thinking, Jesus, I can't afford to be buying

635
00:26:04,160 --> 00:26:06,480
Speaker 1: him a piece of salmon for lunch. Do you know

636
00:26:06,480 --> 00:26:08,439
Speaker 1: anyone who works for Testel Maybe they can get some.

637
00:26:08,600 --> 00:26:11,880
Speaker 2: No. I have one last tip to finishes off. I

638
00:26:11,920 --> 00:26:14,080
Speaker 2: love using the marinated tofu blocks are using a lot

639
00:26:14,080 --> 00:26:16,399
Speaker 2: of my clients. A lot of people don't like tofu.

640
00:26:16,600 --> 00:26:18,639
Speaker 2: Tofa doesn't taste like anything, So when people tell me

641
00:26:18,680 --> 00:26:20,159
Speaker 2: that they don't like it, I laugh because I'm like,

642
00:26:20,160 --> 00:26:22,199
Speaker 2: it doesn't have a taste, it's just bland. But if

643
00:26:22,200 --> 00:26:24,600
Speaker 2: you can get the pre marinated stuff, the tofu needs

644
00:26:24,600 --> 00:26:27,320
Speaker 2: to absorb other flavors, so putting it into a carry

645
00:26:27,400 --> 00:26:30,119
Speaker 2: with tons of spices or getting a pre marinated tofu

646
00:26:30,400 --> 00:26:33,360
Speaker 2: is an option. And a block of tofu sounds expensive

647
00:26:33,359 --> 00:26:35,360
Speaker 2: when you're buying it, but it's sort of five six

648
00:26:35,400 --> 00:26:37,199
Speaker 2: dollars for a block. You'll get two servings out of

649
00:26:37,200 --> 00:26:40,560
Speaker 2: it compared to something like meat or chicken or salmon.

650
00:26:40,600 --> 00:26:44,400
Speaker 2: Even it's a much more affordable option from that perspective. Obviously,

651
00:26:44,440 --> 00:26:46,680
Speaker 2: the cheapest protein sauce are going to be our eggs

652
00:26:46,720 --> 00:26:48,760
Speaker 2: or our beans and leg humes. And then I personally

653
00:26:48,800 --> 00:26:50,600
Speaker 2: think the next one from there is probably just a

654
00:26:50,600 --> 00:26:53,080
Speaker 2: good block of marinated tofu. And I don't buy the

655
00:26:53,080 --> 00:26:54,840
Speaker 2: plain too for I just don't think it's worth the

656
00:26:55,080 --> 00:26:56,560
Speaker 2: you know, unless I'm putting it into a curry and

657
00:26:56,600 --> 00:26:58,879
Speaker 2: I'm adding a lot of flavor in there. I'm hands

658
00:26:58,880 --> 00:27:00,920
Speaker 2: down a big fan of the out of tofus as

659
00:27:00,960 --> 00:27:03,080
Speaker 2: a sata. There's a tie one and there's like a

660
00:27:03,080 --> 00:27:05,080
Speaker 2: honey soy one as well. They're really really.

661
00:27:04,840 --> 00:27:06,560
Speaker 3: Good, good tip. Okay, Leanne.

662
00:27:06,600 --> 00:27:09,040
Speaker 1: Now this is a good listening question actually, because I

663
00:27:09,040 --> 00:27:13,520
Speaker 1: think when we're describing weight loss, our expectational programming is

664
00:27:13,560 --> 00:27:15,760
Speaker 1: that it will just be like kilo after kilo every

665
00:27:15,760 --> 00:27:18,400
Speaker 1: single week, and it doesn't always work like that. Now,

666
00:27:18,480 --> 00:27:22,840
Speaker 1: our listener question was related to why does weight loss

667
00:27:22,840 --> 00:27:24,960
Speaker 1: seem to be so much easier early on, and then

668
00:27:25,000 --> 00:27:27,280
Speaker 1: as you progress and get down to those last few kilos,

669
00:27:27,280 --> 00:27:29,440
Speaker 1: sometimes you're just losing a few hundred grands at a time.

670
00:27:29,520 --> 00:27:31,919
Speaker 1: So I thought it was really interesting because it's interesting

671
00:27:31,960 --> 00:27:34,840
Speaker 1: to try and understand how physiology works. And the best

672
00:27:34,840 --> 00:27:37,159
Speaker 1: way I can think to describe it is that the

673
00:27:37,200 --> 00:27:40,320
Speaker 1: body is basically like a machine. And so when you

674
00:27:40,400 --> 00:27:44,159
Speaker 1: start to lose weight or be in a calorie deficit,

675
00:27:44,200 --> 00:27:46,280
Speaker 1: and particularly if you've got reasonably large amounts of weight

676
00:27:46,320 --> 00:27:48,440
Speaker 1: to lose, so you've got more than save ten kilos,

677
00:27:48,720 --> 00:27:50,960
Speaker 1: those first few kilos come off pretty quick because you'll

678
00:27:50,960 --> 00:27:54,639
Speaker 1: be stroing glycogen in your muscles and depleting that over time,

679
00:27:55,000 --> 00:27:57,320
Speaker 1: and basically there's sort of extra there to go. But

680
00:27:57,440 --> 00:28:01,080
Speaker 1: as you get closer to lean body weights even lower

681
00:28:01,119 --> 00:28:03,760
Speaker 1: than naturally, the body wants to sit at First of all,

682
00:28:03,800 --> 00:28:05,639
Speaker 1: the body does not like to lose weight. That's why

683
00:28:05,680 --> 00:28:07,960
Speaker 1: it's so easy to get fat. The body loves to store.

684
00:28:08,040 --> 00:28:10,800
Speaker 1: We love to store for the winter. It's easy to overread,

685
00:28:10,840 --> 00:28:13,000
Speaker 1: it's not so easy to under eat. So it genetically

686
00:28:13,040 --> 00:28:16,000
Speaker 1: programmed to gain weight as opposed to be really lean

687
00:28:16,040 --> 00:28:18,800
Speaker 1: and lose it. So the closer you get to your

688
00:28:18,880 --> 00:28:22,119
Speaker 1: goal weight, the less the body's going to try and cooperate.

689
00:28:22,520 --> 00:28:24,040
Speaker 1: The other thing I would say is the longer the

690
00:28:24,040 --> 00:28:26,080
Speaker 1: fat's been there. The harder it is you've actually got

691
00:28:26,080 --> 00:28:28,480
Speaker 1: to mobilize it to burn. And that's why sometimes you

692
00:28:28,560 --> 00:28:31,720
Speaker 1: will notice that you might change measurement size before you'll

693
00:28:31,720 --> 00:28:34,920
Speaker 1: see change on the scale, because basically the body's got

694
00:28:34,960 --> 00:28:37,439
Speaker 1: to mobilize fat that may be on your bum or

695
00:28:37,440 --> 00:28:40,120
Speaker 1: your thighs or wherever, maybe there for years and years,

696
00:28:40,160 --> 00:28:42,520
Speaker 1: so it's basically got to It's very stressful for the

697
00:28:42,520 --> 00:28:44,640
Speaker 1: body to lose, but it doesn't like doing it. That's

698
00:28:44,640 --> 00:28:46,560
Speaker 1: actually why people get sick off and when they've lost

699
00:28:46,600 --> 00:28:48,440
Speaker 1: weight or get colds more frequently because they're in a

700
00:28:48,480 --> 00:28:51,720
Speaker 1: negative sort of energy state and the immune system is depleted.

701
00:28:51,840 --> 00:28:54,320
Speaker 1: So but it doesn't like it, so it just takes

702
00:28:54,360 --> 00:28:57,120
Speaker 1: that little bit of time. The other thing is that

703
00:28:57,120 --> 00:28:59,160
Speaker 1: that if you've been in a calorie deficit and then

704
00:28:59,320 --> 00:29:01,880
Speaker 1: what you you may have improved what we call your

705
00:29:01,920 --> 00:29:05,720
Speaker 1: metabolic efficiency, So your body's actually become more sensitive to

706
00:29:05,760 --> 00:29:07,680
Speaker 1: the hormones because you've got less fat mass, or you

707
00:29:07,760 --> 00:29:11,120
Speaker 1: may be exercising more, you may have gained muscle tissue.

708
00:29:11,360 --> 00:29:14,280
Speaker 1: Sometimes the body actually needs more food to burn fat,

709
00:29:14,560 --> 00:29:17,240
Speaker 1: and that can be a really challenging thing to consider

710
00:29:17,280 --> 00:29:18,800
Speaker 1: that you might actually need to eat more. So if

711
00:29:18,800 --> 00:29:20,920
Speaker 1: you've always been on a calorie load of say to

712
00:29:20,960 --> 00:29:23,400
Speaker 1: a fourteen hundred, and suddenly you need to eat more

713
00:29:23,440 --> 00:29:25,640
Speaker 1: than that, you may find that a little bit challenging

714
00:29:25,680 --> 00:29:28,640
Speaker 1: as well, because it comes down to it then programming

715
00:29:28,640 --> 00:29:30,840
Speaker 1: the body to burn fat and get that machine working

716
00:29:30,880 --> 00:29:34,080
Speaker 1: at the right time. But basically it's because the body

717
00:29:34,080 --> 00:29:36,760
Speaker 1: doesn't really like to lose weight at all, and the

718
00:29:36,840 --> 00:29:39,800
Speaker 1: less weight you've got to lose generally, the longer overall

719
00:29:39,840 --> 00:29:42,040
Speaker 1: it will take. You might have those increments of just

720
00:29:42,080 --> 00:29:44,360
Speaker 1: losing a few hundred grams per week, and in some

721
00:29:44,440 --> 00:29:46,440
Speaker 1: cases you may also need to lose some muscle mass,

722
00:29:46,480 --> 00:29:49,239
Speaker 1: and again the body hates doing that, so you know,

723
00:29:49,320 --> 00:29:53,160
Speaker 1: breaking down tissues as well is a complicated metabolic reaction,

724
00:29:53,520 --> 00:29:57,520
Speaker 1: and hence looking at a range of different variables, including hunger,

725
00:29:57,560 --> 00:30:00,400
Speaker 1: but also measurement change, particularly as you can get within

726
00:30:00,440 --> 00:30:02,560
Speaker 1: that sort of last three to five kilos of the

727
00:30:02,640 --> 00:30:05,000
Speaker 1: lean goal where you want to be, will be more

728
00:30:05,040 --> 00:30:07,200
Speaker 1: and more relevant. So certainly, I've got a couple of

729
00:30:07,240 --> 00:30:09,840
Speaker 1: clients at the moment, so literally you know they've lost

730
00:30:10,240 --> 00:30:11,760
Speaker 1: large amounts of weight and they're just trying to lose

731
00:30:11,800 --> 00:30:14,760
Speaker 1: a couple of kilos, and it's really tricky because it's

732
00:30:14,800 --> 00:30:18,000
Speaker 1: then coming right down to basically leaning below what the

733
00:30:18,000 --> 00:30:21,600
Speaker 1: body wants to be, and then juggling fuel for training

734
00:30:21,640 --> 00:30:24,240
Speaker 1: and types of training and getting them losing body fat

735
00:30:24,280 --> 00:30:26,360
Speaker 1: when they may want to also gain muscle tissues. So

736
00:30:26,960 --> 00:30:30,640
Speaker 1: it's yeah, because metabolism's complicated and it's about changing body

737
00:30:30,640 --> 00:30:33,240
Speaker 1: composition and size, and it's not just about the body

738
00:30:33,280 --> 00:30:35,360
Speaker 1: goes right, you need to lose fat, Okay, I'll do it.

739
00:30:35,320 --> 00:30:37,600
Speaker 1: It's much much more complicated than that. But it is

740
00:30:37,640 --> 00:30:40,560
Speaker 1: also completely normal and why as I said, keeping an

741
00:30:40,560 --> 00:30:43,640
Speaker 1: eye body composition changes and size is also quite relevant

742
00:30:43,680 --> 00:30:46,160
Speaker 1: when you get closer to where you are headed.

743
00:30:46,600 --> 00:30:48,560
Speaker 2: And I always like to I actually had this discussion

744
00:30:48,600 --> 00:30:50,600
Speaker 2: with a client the other day. She reached back out

745
00:30:50,640 --> 00:30:52,320
Speaker 2: and we did a round together and she I think

746
00:30:52,360 --> 00:30:54,240
Speaker 2: she topped ten or twelve, and then she was off

747
00:30:54,240 --> 00:30:55,840
Speaker 2: on her own and she understood that, you know, she

748
00:30:55,880 --> 00:30:57,480
Speaker 2: was the reverse dart and then go back into a

749
00:30:57,480 --> 00:30:59,280
Speaker 2: deficit and lose a little bit more. And she said,

750
00:30:59,280 --> 00:31:01,240
Speaker 2: it's just so much harder this time. And I said,

751
00:31:01,240 --> 00:31:04,440
Speaker 2: you've got to understand that larger bodies lose more, smaller

752
00:31:04,440 --> 00:31:06,520
Speaker 2: bodies lose less. And I said to her that if

753
00:31:06,600 --> 00:31:09,080
Speaker 2: you started in your you know, roughly ninety kilos, and

754
00:31:09,120 --> 00:31:11,560
Speaker 2: then you drop down to eighty kilos, the plan needs

755
00:31:11,560 --> 00:31:14,120
Speaker 2: to change. You're in a body that's ten kilos less.

756
00:31:14,320 --> 00:31:16,840
Speaker 2: You can't be eating what you previously ate because you're

757
00:31:16,840 --> 00:31:19,040
Speaker 2: in a smaller body. And even when people are losing

758
00:31:19,080 --> 00:31:21,440
Speaker 2: three four kilos, I don't think they really appreciate that

759
00:31:21,560 --> 00:31:24,920
Speaker 2: smaller bodies lose less. Like, yes, it's not like you're

760
00:31:24,960 --> 00:31:27,120
Speaker 2: in a body that's half as size, but three or

761
00:31:27,120 --> 00:31:29,320
Speaker 2: four kilos down are still three or four kilos down.

762
00:31:29,560 --> 00:31:32,400
Speaker 2: Your exercise should change up, your nutrition, your portion sizes

763
00:31:32,440 --> 00:31:33,200
Speaker 2: should change up.

764
00:31:33,360 --> 00:31:33,760
Speaker 3: So if you.

765
00:31:33,800 --> 00:31:35,920
Speaker 2: Start with the program or a diet or whatever it

766
00:31:35,960 --> 00:31:38,200
Speaker 2: might be, and that gets you the first ten kilos off,

767
00:31:38,200 --> 00:31:41,200
Speaker 2: and suddenly it's not work anymore, it's because the body

768
00:31:41,240 --> 00:31:43,479
Speaker 2: is now different to where you started. So you've got

769
00:31:43,520 --> 00:31:46,840
Speaker 2: to constantly adjust the plan, constantly adjust the movement and

770
00:31:46,880 --> 00:31:50,120
Speaker 2: the activity to match that plan over time as the

771
00:31:50,120 --> 00:31:52,400
Speaker 2: body weight comes down. So that's always the easiest way

772
00:31:52,520 --> 00:31:54,720
Speaker 2: I sort of explained it to my clients. Are larger

773
00:31:54,720 --> 00:31:57,000
Speaker 2: bodies lose more, smaller bodies lose less. You've got to

774
00:31:57,040 --> 00:31:59,760
Speaker 2: continue to change the plan up over time and then

775
00:31:59,760 --> 00:32:01,840
Speaker 2: off when it's just that last couple of kilos and

776
00:32:01,880 --> 00:32:04,760
Speaker 2: for whatever reason they're not budging at all. That's a

777
00:32:04,800 --> 00:32:06,080
Speaker 2: sign that you just need to come out of the

778
00:32:06,080 --> 00:32:09,120
Speaker 2: deficit for a while, learn to maintain english your calories,

779
00:32:09,320 --> 00:32:12,120
Speaker 2: and then potentially in another couple of months time, go

780
00:32:12,200 --> 00:32:14,000
Speaker 2: back into the deficit. I think we all just want

781
00:32:14,000 --> 00:32:16,560
Speaker 2: to push on in this one deficit block, and for

782
00:32:16,600 --> 00:32:18,960
Speaker 2: some of us, if we've got twenty thirty kilos to lose,

783
00:32:19,000 --> 00:32:21,200
Speaker 2: it might be six to twelve months. The body doesn't

784
00:32:21,400 --> 00:32:23,880
Speaker 2: like being in a state where you're feeding it less

785
00:32:23,920 --> 00:32:26,880
Speaker 2: than it needs for six to twelve months. I mean, honestly,

786
00:32:27,040 --> 00:32:29,080
Speaker 2: most bodies do well in a deficit for sort of

787
00:32:29,320 --> 00:32:32,080
Speaker 2: in my experiences, you twelve to sixteen weeks max. And

788
00:32:32,120 --> 00:32:34,360
Speaker 2: after that thing has become ten times harder from a

789
00:32:34,400 --> 00:32:37,040
Speaker 2: metabolic perspective. So just sort of ask yourself, how long

790
00:32:37,040 --> 00:32:38,840
Speaker 2: I've actually been in a deficit. How long have I

791
00:32:38,960 --> 00:32:40,960
Speaker 2: been trying to lose weight? How long have I been

792
00:32:41,040 --> 00:32:43,840
Speaker 2: undefeeding my body? If it's not responding the way that

793
00:32:43,880 --> 00:32:45,600
Speaker 2: you want it to, if you know you're doing the movement,

794
00:32:45,600 --> 00:32:48,200
Speaker 2: if you know you've got your calorie deficit calculated correctly,

795
00:32:48,480 --> 00:32:50,320
Speaker 2: you've been in it for a while and things aren't

796
00:32:50,320 --> 00:32:52,800
Speaker 2: going anywhere. Basically, the option is to get out of it,

797
00:32:52,840 --> 00:32:56,400
Speaker 2: to increash your calories, work on strength training and proving

798
00:32:56,400 --> 00:32:58,960
Speaker 2: your muscle mass, your metabolism long term, and then you

799
00:32:58,960 --> 00:33:01,160
Speaker 2: can always die back to a deficit later. We don't

800
00:33:01,200 --> 00:33:03,320
Speaker 2: have to achieve all of the goals that we wanted

801
00:33:03,560 --> 00:33:05,400
Speaker 2: in the one stretch. And I think that's probably my

802
00:33:05,480 --> 00:33:08,280
Speaker 2: big advice for most of my clients is take time,

803
00:33:08,360 --> 00:33:11,600
Speaker 2: give ourselves twelve months. Most of us didn't gain the ten, fifteen,

804
00:33:11,680 --> 00:33:13,719
Speaker 2: twenty killers that we wanted to lose, and you know

805
00:33:13,760 --> 00:33:15,560
Speaker 2: in twelve weeks, why should we try and get it

806
00:33:15,600 --> 00:33:18,720
Speaker 2: off in twelve weeks as well? We give ourselves twelve months,

807
00:33:18,720 --> 00:33:21,400
Speaker 2: the body will respond metabolically so much better.

808
00:33:21,600 --> 00:33:24,040
Speaker 1: And I think the thing that you talked about is

809
00:33:24,120 --> 00:33:27,280
Speaker 1: just change. You know, metabolism is all about mixing things up,

810
00:33:27,320 --> 00:33:30,320
Speaker 1: and you're coming out a calorie deficit, which one hundred

811
00:33:30,320 --> 00:33:32,760
Speaker 1: percent agree with. But I think also I sometimes find

812
00:33:32,760 --> 00:33:35,120
Speaker 1: my clients get to the stage of overtraining as well,

813
00:33:35,240 --> 00:33:36,960
Speaker 1: so that we're getting their steps really high and then

814
00:33:37,000 --> 00:33:39,520
Speaker 1: also doing high intensity training and sometimes it's just too

815
00:33:39,640 --> 00:33:42,000
Speaker 1: much for that deficit. So I try and someone to

816
00:33:42,040 --> 00:33:43,240
Speaker 1: get them to have a little bit of a break

817
00:33:43,280 --> 00:33:45,560
Speaker 1: from training as well, or mix up the training. So

818
00:33:45,640 --> 00:33:48,000
Speaker 1: rather than doing crossfeit or a forty five or running

819
00:33:48,040 --> 00:33:50,320
Speaker 1: so much, maybe just do a few sessions and bring

820
00:33:50,320 --> 00:33:52,880
Speaker 1: the steps down. So it's always about mixing it up,

821
00:33:53,760 --> 00:33:56,440
Speaker 1: because yeah, I do find that people sort of think, right,

822
00:33:56,480 --> 00:33:59,560
Speaker 1: if I train harder and exercise more, it'll happen quicker

823
00:33:59,680 --> 00:34:01,360
Speaker 1: and often disappointed.

824
00:34:01,360 --> 00:34:02,280
Speaker 3: And that's not the case.

825
00:34:02,320 --> 00:34:04,480
Speaker 1: So it's like going back to what we talked about

826
00:34:04,480 --> 00:34:07,560
Speaker 1: the thyroid, it's all about balance. So to his fat loss,

827
00:34:07,560 --> 00:34:10,160
Speaker 1: it's about the balance over time as opposed to just

828
00:34:10,200 --> 00:34:13,160
Speaker 1: going all hell for leather. You are not guaranteed better

829
00:34:13,200 --> 00:34:15,880
Speaker 1: results because you do thirty thousand steps per day compared

830
00:34:15,880 --> 00:34:18,520
Speaker 1: to twenty compared to ten. You're actually probably going to

831
00:34:18,560 --> 00:34:20,160
Speaker 1: get the results on ten, as long as you do

832
00:34:20,160 --> 00:34:22,160
Speaker 1: the right kind of movement as well. So it's always

833
00:34:22,200 --> 00:34:25,400
Speaker 1: about that balance, and that's what Leanne and I specialize

834
00:34:25,440 --> 00:34:26,799
Speaker 1: in achieving.

835
00:34:26,840 --> 00:34:27,480
Speaker 3: Really and well.

836
00:34:27,480 --> 00:34:29,320
Speaker 1: That brings us to the end of a nutrition couch

837
00:34:29,360 --> 00:34:32,719
Speaker 1: for another Sunday. Please subscribe and tell your friends about us.

838
00:34:32,719 --> 00:34:34,560
Speaker 1: So we can continue to grow and we're just about

839
00:34:34,560 --> 00:34:36,879
Speaker 1: to launch our latest product, which is a takeaway food

840
00:34:36,920 --> 00:34:39,880
Speaker 1: guide manual. We're just finalizing the proofs of it this week,

841
00:34:40,160 --> 00:34:41,799
Speaker 1: so I would say within a week or two we

842
00:34:41,840 --> 00:34:44,160
Speaker 1: will be able to start promoting that, which is pretty exciting.

843
00:34:44,600 --> 00:34:46,400
Speaker 1: And if you are interested in any of the products,

844
00:34:46,400 --> 00:34:48,880
Speaker 1: don't forget. We've also got our product review guide available

845
00:34:48,920 --> 00:34:51,680
Speaker 1: on our website and some other products and courses and

846
00:34:51,680 --> 00:34:54,200
Speaker 1: it's the nutritioncouch dot com and we will see you

847
00:34:54,239 --> 00:34:56,480
Speaker 1: on Wednesday morning for our weekly product review.

848
00:34:56,680 --> 00:35:03,520
Speaker 3: Have a great week at this week stand post Second

849
00:35:03,960 --> 00:35:09,640
Speaker 3: Stand the Stack to start