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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 Barrow Liam Wood and

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

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Speaker 1: podcast that keeps you up to date on everything that

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

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Speaker 1: Today we also go to talk about brows and foods

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

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

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

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

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

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

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

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

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

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Speaker 2: But the podcast that we're announcing today 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 it 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 out.

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Speaker 1: First you've got your little pot. Now I have to

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Speaker 1: you're quite far along because you're you are one of

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Speaker 1: the most patient people I know, because people like can't

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Speaker 1: wait to tell people. 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 weeks 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're NUSA. You were taking some cute little, you know,

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Speaker 2: beach photos at the beach and I was like, Oh,

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Speaker 2: my tummy's really popped the last few weeks. So I

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Speaker 2: was like, we probably should say something. And then a

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Speaker 2: few people 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 house.

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Speaker 2: I probably should say something. So that's the bigginn answers

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Speaker 2: very exciting. It'd be a winter baby, which would be

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Speaker 2: nice because I was heavily pregnant with me in the

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Speaker 2: middle of summer. It was awful.

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Speaker 1: You didn't win it all though. It was fine, but

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Speaker 1: I was.

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Speaker 2: At curb walking every day and oh that 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 hacorn very fortunate.

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Speaker 1: So when's the baby jew, what's the ju day?

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Speaker 2: Plenty at the July to jud date, it's sort of

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

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

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Speaker 1: don't really am it?

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Speaker 2: Lots work? 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 dieticians who specialized in thiroi 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 can probably have ourn

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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 1: So what is the thyroid. It's a gland located at

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Speaker 1: the front of the neck near where the voice box is,

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Speaker 1: and it has a key role in basically regulating a

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Speaker 1: number of the body systems. So it includes the body

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Speaker 1: 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 thyroxin, 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 real secondary

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

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Speaker 1: is 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 hyper thyroidism

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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 theoidism, 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 able

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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 have been to the doctor and

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

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

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

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

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Speaker 1: but you can actually wear the thyroid out, and it's

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Speaker 1: not better to be fast. It's all about balance and

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

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Speaker 1: metabolism faster by overstimulating the thyroid either. But I think

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Speaker 1: that's particularly interesting is why so many people are having

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Speaker 1: this issue, because it's estimated that about ten percent of

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Speaker 1: pregnant women will suffer a level of mild hyperthyroidism. And

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Speaker 1: it is a concern because it's related to cognitive function

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Speaker 1: of the infant, to developing infant right through childhood, so

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Speaker 1: has very profound impact. And hence that the real focus

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Speaker 1: on pregnancy and making sure that people have their thyroid

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Speaker 1: levels checked and supplementing with iodine as well. It's also

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Speaker 1: one of the reasons Leanne that I will suggest in

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Speaker 1: general that my women be using an idy assault, which

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Speaker 1: might be sort of what not what you would expect

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Speaker 1: a dietesian would say, but just knowing that that iodine

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Speaker 1: intake can be very very low. Of course, it is

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Speaker 1: an autoimmune disorder as well. It's closer link to siliac disease,

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Speaker 1: and so if there's a family history of ciliact disease,

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Speaker 1: instro resistance PCOS thyroid that often will go together in

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Speaker 1: that and you would argue it's also pro inflammatory. So

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Speaker 1: in modern life, where more invests are having a pro

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Speaker 1: inflammatory or high levels of information due to environmental stress

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Speaker 1: and poor diet, that thyroid dysfunction is becoming more common.

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Speaker 1: But that still doesn't explain why Australia is so much

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Speaker 1: higher in general, and hints that the rationale because going

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Speaker 1: back in the old days, we used to get the

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Speaker 1: idin through the milk because they used to use equipment

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Speaker 1: that had iodine in it and it would go into

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Speaker 1: the wel drink a lot of milk. But we don't

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Speaker 1: get that very much at all, so a lot of

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Speaker 1: people are quite low. So I do find in general

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Speaker 1: for people to have an idisoult is a good way.

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Speaker 1: So I just want to go through some of those

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Speaker 1: other symptoms. But just why I talk about those THEA

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Speaker 1: Did you have 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 THOROUGHID 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 hypothyroidism as well, which is sort

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

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

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Speaker 2: 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 on the scales. And I think

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

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

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Speaker 2: but on someone who's in a very small body to

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Speaker 2: begin with, it's a significant amount of weight. So I

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Speaker 2: set her off to the doctor and her thira and

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Speaker 2: function was through the roof. It was just super super overactive.

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Speaker 2: And she's always been like an energizer bunny, my mum,

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Speaker 2: like she never sits down. She's always go go, go, go, go,

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Speaker 2: go go. And I think that was a result of

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Speaker 2: her thyroid function as well. And the other thing that

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

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

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Speaker 2: do you have heart palpitations and she said no. And

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Speaker 2: I said, Mom, do you understand what that means? Like

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Speaker 2: your heart races, like it paltates it it feels like it's,

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Speaker 2: you know, always going. And she said, oh, yeah, but

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

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Speaker 2: And I said, no, Mom, that's not normal. Even if

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

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

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Speaker 2: were 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 were 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, we'll just keep a close

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Speaker 2: eig and I had a couple of blood tests throughout

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Speaker 2: my pregnancy and everything was all good from a thorough 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 MEAH, 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 just I

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

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Speaker 2: my watching thinking, oh, my heart's racing. And I look

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

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

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Speaker 2: was 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: and 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 the 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: killo 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 wise,

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

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

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

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

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

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

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Speaker 1: doctor who is experienced in this to sort of go

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

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

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

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

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

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

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

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Speaker 1: It's more if you normally are not constipated and then

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Speaker 1: suddenly become constipated, so to change in habit unexplained fatigue,

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Speaker 1: sensitivity to cold, so you suddenly cannot get warm all

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Speaker 1: of a sudden, and you never had a problem with

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Speaker 1: that before. Weight gain. And when I say weight gain,

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Speaker 1: it's not like twenty kilos. I think when people think

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Speaker 1: about metabolic weight gain, they think, oh my god, it's

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Speaker 1: my hormones. I've gained ten kilos. In my experience with hyperthyroidism,

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Speaker 1: it's relatively small amounts of weight, maybe three or five kilos.

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Speaker 1: But it's unexplained. Nothing else has changed. They're still exercising,

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Speaker 1: they're still eating well, and just all of a sudden,

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Speaker 1: this weight comes on and it's unable to be shifted.

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Speaker 1: So unexplained weight gain, but not you know, twenty kilos.

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Speaker 1: That's usually something else, dry skin and forgetfulness versus the

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Speaker 1: hyper thyroidism, which the most common cause of that is

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Speaker 1: Graves disease, which is an autoimmune disease, which is as

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Speaker 1: you describe with your mamma, fast heart rate difficulties, sleeping,

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Speaker 1: muscle weakness, irritability, and quick weight loss so very very quickly.

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Speaker 1: Not you know, half a kilo a month, We're talking

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Speaker 1: a couple of kiloes, unexplained, very very quickly. So we

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Speaker 1: could talk about the specificity around diet, and certainly there

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Speaker 1: are some dietes for both, but ultimately the key message

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Speaker 1: today is it's a medical condition. A diet can't fix it.

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Speaker 1: If you have hypo or hyperthyroidism, that requires specific management

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Speaker 1: with a GP and or endocrinologist to get those balanced

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

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

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Speaker 1: a change in how you're feeling it's worth getting it

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

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

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

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

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

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

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

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Speaker 1: about 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 the absorption at different times,

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Speaker 1: we've spoken about mthfr gen 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 iodized salt,

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Speaker 1: given that we know that Australian soil is chronically low

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Speaker 1: and that ID deficiency is a massive predictor of viral dysfunction.

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Speaker 2: And I'll just quickly out as well. I actually had

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

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

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

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Speaker 2: on thiroid 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 were having tons of water leve we were doing

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

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Speaker 2: Like why 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? I

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Speaker 2: was in cost of food. I remember one my soul

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Speaker 2: foods is a bag of red potato chips, and I

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Speaker 2: went into the coals the other day and they were

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Speaker 2: like six or seven dollars 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 1: It's potato like it's potato.

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Speaker 2: I want 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: like a couple cost of things that's going through the roof.

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

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Speaker 2: chat 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

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Speaker 2: hundred and one hundred and fifty dollars, and there's two

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Speaker 2: of us with a tiny human who, granted each quite

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Speaker 2: eats quite well for a one year old, but still

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Speaker 2: like every time I go to the grocery store, I

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Speaker 2: feel like I'm going two three times a week these days,

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Speaker 2: and it's well over one hundred dollars every time I go,

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Speaker 2: and I'm not spending it on random things, you know,

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Speaker 2: they're just healthy food options. And I am very budget

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Speaker 2: content just like you are. I really do luck to

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Speaker 2: get the bargains, but the cost of things are just

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Speaker 2: going up and up, so I think it's well worth

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Speaker 2: 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.

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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

414
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Speaker 1: to say it was five kilos of trusses for fifteen dollars.

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Speaker 1: I get thirty eggs. I get beautiful stone fruit, like

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Speaker 1: a good few kilos of nectarines and white peaches, about

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Speaker 1: three kilos of green and red apples. What else do

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Speaker 1: I get? Bock choi which is usually about two dollars

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Speaker 1: for three bunches, and I get to pumpkin anything else

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Speaker 1: I've missed, I think, and thirty eggs and it costs

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Speaker 1: me less than seventy dollars, So that is thirty five

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Speaker 1: dollars for two weeks. Like if you're serious about saving money,

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Speaker 1: you cannot go wrong to spend that time going to

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Speaker 1: the markets. And we have mentioned that before, but I

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Speaker 1: thought i'd throw that in. But yet, I am a

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Speaker 1: big fan of frozen veggies. Although the cheesy veggies that

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Speaker 1: I like, which is this cheese sauce on broccoli and cauliflower,

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Speaker 1: has gone to six dollars fifty for two serves, like ridiculous,

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Speaker 1: so you have to also be fussy there. But one

430
00:18:19,240 --> 00:18:21,760
Speaker 1: of my favorites is the frozen spinach and frozen kale.

431
00:18:22,000 --> 00:18:23,639
Speaker 1: You can get a couple of packs of that, depending

432
00:18:23,680 --> 00:18:25,320
Speaker 1: on if you want Australian or not, for sort of

433
00:18:25,359 --> 00:18:27,880
Speaker 1: just a couple of dollars. Now, it's not always great

434
00:18:27,880 --> 00:18:30,080
Speaker 1: to cook with for like you wouldn't make a salad

435
00:18:30,119 --> 00:18:32,040
Speaker 1: with it, you know what I mean, it's wet, but

436
00:18:32,119 --> 00:18:36,000
Speaker 1: for soup bases, casseroles to throw into stur fries. You know,

437
00:18:36,040 --> 00:18:39,199
Speaker 1: my kids live off frozen peas and foods like that.

438
00:18:39,240 --> 00:18:41,800
Speaker 1: So I think one thing I did actually read, and

439
00:18:41,840 --> 00:18:43,600
Speaker 1: I know you're running this and I've just taken over.

440
00:18:43,760 --> 00:18:47,919
Speaker 1: But when we talk about the benefit of being snap frozen, indeed,

441
00:18:47,960 --> 00:18:50,840
Speaker 1: when it comes to frozen food which are high vitamin

442
00:18:50,880 --> 00:18:55,080
Speaker 1: sea so berries which are much much cheaper frozen perkilo soggy.

443
00:18:55,280 --> 00:18:57,480
Speaker 1: So again I'm you sort of good for smoothies and baking.

444
00:18:57,560 --> 00:19:01,600
Speaker 1: But green veggies, so the leafy spinach, kale, green beans.

445
00:19:02,280 --> 00:19:05,080
Speaker 1: Vitamin sea levels are higher in high vitamin seafoods that

446
00:19:05,119 --> 00:19:08,720
Speaker 1: are snap frozen, but in the case of the cruciferus

447
00:19:08,800 --> 00:19:12,040
Speaker 1: vegetables which have the anti cancer molecules, so brocoli and cauliflower,

448
00:19:12,520 --> 00:19:16,280
Speaker 1: because frozen vegetables are blanched quickly before they're snap frozen,

449
00:19:17,440 --> 00:19:21,240
Speaker 1: that molecule that's the anti cancer molecule, is inactive, and

450
00:19:21,440 --> 00:19:24,159
Speaker 1: so you would argue that the frozen varieties aren't as

451
00:19:24,160 --> 00:19:29,040
Speaker 1: healthy is fresh. But if you then cook the frozen

452
00:19:29,080 --> 00:19:32,959
Speaker 1: cauliflower brocoli with a source of fresh Cruciferus vegetables, so

453
00:19:33,080 --> 00:19:34,920
Speaker 1: just a bit of fresh broccoli or fresh cloth flour

454
00:19:35,080 --> 00:19:37,840
Speaker 1: or say cabbage which is cheaper, you can just get

455
00:19:37,840 --> 00:19:40,840
Speaker 1: a salad mix of that, then it activates that anti

456
00:19:40,880 --> 00:19:43,639
Speaker 1: cancer molecule in the frozen vegetable. Now that's quite a

457
00:19:43,640 --> 00:19:47,040
Speaker 1: smart trick because we would often say that frozen is

458
00:19:47,080 --> 00:19:49,920
Speaker 1: better nutritionally, but in the case of crucifers vegetables, the

459
00:19:49,960 --> 00:19:53,280
Speaker 1: anti cancer molecule is not. It's inactively frozen, so you

460
00:19:53,359 --> 00:19:54,960
Speaker 1: actually need to mix it, which I thought was a

461
00:19:54,960 --> 00:19:58,080
Speaker 1: really handy little trick. So if you are using frozen

462
00:19:58,160 --> 00:20:01,160
Speaker 1: broccoli couliflower, which chemic quite expensive, you've got to throw

463
00:20:01,200 --> 00:20:03,520
Speaker 1: a little bit of fresh cabbage or something in with it,

464
00:20:03,720 --> 00:20:05,719
Speaker 1: just to make sure you get the anti cancer benefit

465
00:20:05,760 --> 00:20:08,240
Speaker 1: of those vegetables in frozen form. It's a little bit

466
00:20:08,280 --> 00:20:10,000
Speaker 1: of nutrition trivia for you today, and may it loves

467
00:20:10,040 --> 00:20:11,240
Speaker 1: that you didn't know that she's nodding.

468
00:20:11,280 --> 00:20:13,119
Speaker 2: She's like, oh, yeah, that love that. You know, I

469
00:20:13,160 --> 00:20:15,359
Speaker 2: actually didn't know that sense fabulous, Thank you for teaching

470
00:20:15,400 --> 00:20:15,800
Speaker 2: me something.

471
00:20:16,040 --> 00:20:18,280
Speaker 1: Yeah, So that's actually really interesting because I think it is.

472
00:20:18,760 --> 00:20:21,320
Speaker 1: You know, fresh veggies, we do want to try and

473
00:20:21,359 --> 00:20:24,200
Speaker 1: maximize nutrition, and a lot of them when we get

474
00:20:24,200 --> 00:20:26,359
Speaker 1: them from a supermarket they've set around so they're not

475
00:20:26,400 --> 00:20:30,960
Speaker 1: as active. But in that case it isn't actually the

476
00:20:31,000 --> 00:20:33,879
Speaker 1: anti cancer actions not working. So there are some benefits

477
00:20:33,920 --> 00:20:37,200
Speaker 1: too having fresh qulifower and broccoli and as such mixing

478
00:20:37,200 --> 00:20:39,679
Speaker 1: and having a mix of both of those varieties. And

479
00:20:39,720 --> 00:20:42,359
Speaker 1: then my other favorite frozen is the veggie rice is

480
00:20:42,440 --> 00:20:45,240
Speaker 1: because I love that quliflower rice. You'd want to put

481
00:20:45,240 --> 00:20:47,120
Speaker 1: some cabbage in that to get active. But even sweet

482
00:20:47,160 --> 00:20:49,879
Speaker 1: potato one that they've got just means you've always got

483
00:20:49,920 --> 00:20:53,400
Speaker 1: something to mix and cheap, so cheap, say.

484
00:20:53,240 --> 00:20:55,800
Speaker 2: You start with that agubation, you add more, and with

485
00:20:55,920 --> 00:20:58,600
Speaker 2: the frozen things like the frozen broccoli and the frozen collie,

486
00:20:58,840 --> 00:21:00,840
Speaker 2: you're not paying for the stalk much either, so it

487
00:21:00,880 --> 00:21:04,159
Speaker 2: is actually a lot more affordable than buying it fresh,

488
00:21:04,440 --> 00:21:06,200
Speaker 2: particularly in these times. Now. One of my other things

489
00:21:06,240 --> 00:21:07,840
Speaker 2: I was saying to one of my clients, I love

490
00:21:07,920 --> 00:21:10,200
Speaker 2: to use herbs and spices and a lot of my recipes.

491
00:21:10,359 --> 00:21:12,360
Speaker 2: There's a lot of good research from a gut health

492
00:21:12,359 --> 00:21:15,439
Speaker 2: perspective that herbs and spices can be really beneficial to

493
00:21:15,520 --> 00:21:18,040
Speaker 2: improving your gut microbiome over time, which we know that

494
00:21:18,080 --> 00:21:20,920
Speaker 2: great gut healths can actually reduce your risk of developing

495
00:21:20,960 --> 00:21:24,000
Speaker 2: things like autoimmune conditions. So gut health is definitely an

496
00:21:24,000 --> 00:21:25,720
Speaker 2: area I focus on with a lot of my clients,

497
00:21:25,720 --> 00:21:27,480
Speaker 2: and I add in a lot of herbs and spices

498
00:21:27,480 --> 00:21:29,439
Speaker 2: to their meal plans. But I must say that the

499
00:21:29,480 --> 00:21:31,520
Speaker 2: cost of you know, like you get a bunch of coriander,

500
00:21:31,720 --> 00:21:33,719
Speaker 2: it's five dollars. You get a bunch of fresh basil,

501
00:21:33,680 --> 00:21:35,800
Speaker 2: a little mint, it's five dollars. So I like to

502
00:21:35,880 --> 00:21:38,120
Speaker 2: use a lot of the herbs and spices in the tubes.

503
00:21:38,320 --> 00:21:40,439
Speaker 2: They just last so much longer. You're not getting like

504
00:21:40,480 --> 00:21:43,320
Speaker 2: a half limp, you know, bunch of mint which is

505
00:21:43,359 --> 00:21:45,440
Speaker 2: half black anyway, and you end up using a quarter

506
00:21:45,440 --> 00:21:47,240
Speaker 2: of it that it goes off the next day. So

507
00:21:47,280 --> 00:21:49,480
Speaker 2: I'm really a big fan of the herbs and spices

508
00:21:49,520 --> 00:21:52,159
Speaker 2: in the in the jars or in the what are

509
00:21:52,200 --> 00:21:54,800
Speaker 2: a little pouches. And then even things like onion and

510
00:21:54,840 --> 00:21:57,520
Speaker 2: garlic you can get in bottles. You can get chopped

511
00:21:57,560 --> 00:21:59,800
Speaker 2: up onion frozen, you can get garlic in a bottle.

512
00:22:00,040 --> 00:22:01,800
Speaker 2: And I must say, just from a time perspective, and

513
00:22:01,880 --> 00:22:04,359
Speaker 2: just because I'm pregnant, I'm lazy, and I'm tired, I

514
00:22:04,440 --> 00:22:06,119
Speaker 2: buy you know, I just can't be walled chopping up

515
00:22:06,119 --> 00:22:08,679
Speaker 2: garlic when I'm cooking meals. And again, garlic is one

516
00:22:08,720 --> 00:22:10,280
Speaker 2: of the best things we can use for ogut health.

517
00:22:10,280 --> 00:22:13,600
Speaker 2: It'said natural source of prebotics. But I buy garlic and ajar,

518
00:22:13,840 --> 00:22:15,520
Speaker 2: so I just think it's a really sort of budget

519
00:22:15,520 --> 00:22:18,280
Speaker 2: friendly option. It's a time saver as well. The other

520
00:22:18,320 --> 00:22:21,000
Speaker 2: two things I like, tinned corn and beetroot. I went

521
00:22:21,040 --> 00:22:23,520
Speaker 2: to buy Meal Loves Fresh corn and a cob and

522
00:22:23,560 --> 00:22:24,919
Speaker 2: I went to buy I think it was like two

523
00:22:25,040 --> 00:22:27,840
Speaker 2: or three cobs of corn, and it was like seven

524
00:22:27,920 --> 00:22:29,679
Speaker 2: dollars the other day, and I was like, I'm not

525
00:22:29,720 --> 00:22:32,000
Speaker 2: paying that. So I went and wandered into the tin

526
00:22:32,040 --> 00:22:34,439
Speaker 2: food aisle and just home brand, you know, come on,

527
00:22:34,480 --> 00:22:36,119
Speaker 2: like the calls of the wal West brand for a

528
00:22:36,160 --> 00:22:37,800
Speaker 2: tin of corn was like a dollar or something. So

529
00:22:37,840 --> 00:22:40,119
Speaker 2: I was like, great, grab that and she gobbled it up.

530
00:22:40,160 --> 00:22:41,679
Speaker 2: She loved it. So I bought some tin corns, some

531
00:22:41,720 --> 00:22:44,280
Speaker 2: tin beetroot, and a tin four bean mix and that

532
00:22:44,320 --> 00:22:45,879
Speaker 2: was literally her lunch, and just put a little bit

533
00:22:45,920 --> 00:22:48,000
Speaker 2: of fruit on her tray as well. She had some protein,

534
00:22:48,119 --> 00:22:50,879
Speaker 2: some fiber, bit of veggies, bit of fruit, some carbs

535
00:22:50,920 --> 00:22:52,639
Speaker 2: in there as well. I think I threw in some

536
00:22:52,680 --> 00:22:55,439
Speaker 2: like leftover pasta. It was a really really great budget

537
00:22:55,440 --> 00:22:57,920
Speaker 2: friendly meal for her as well. So don't go past

538
00:22:57,920 --> 00:23:01,119
Speaker 2: the tinned vegetable aisle either, but just give everything a

539
00:23:01,160 --> 00:23:02,920
Speaker 2: really good wash because a lot of it is kept

540
00:23:02,960 --> 00:23:04,560
Speaker 2: in a little bit of a salty sort of grind

541
00:23:04,600 --> 00:23:06,440
Speaker 2: to make it a little bit more shelf stable. It's

542
00:23:06,440 --> 00:23:09,600
Speaker 2: always washing your veggies it becomes red tin and fruit

543
00:23:09,680 --> 00:23:11,560
Speaker 2: in a tin often tends to be in like a

544
00:23:11,600 --> 00:23:13,720
Speaker 2: sugar syrups. Always giving it a really good wash as

545
00:23:13,760 --> 00:23:15,520
Speaker 2: well if you're going to buy some tin fruit, which

546
00:23:15,520 --> 00:23:17,560
Speaker 2: can actually be a really good budget friendly option as

547
00:23:17,560 --> 00:23:18,160
Speaker 2: well these days.

548
00:23:18,240 --> 00:23:20,120
Speaker 1: Yeah, and I've just looked up a study when you're

549
00:23:20,119 --> 00:23:21,879
Speaker 1: talking about onions and garlic, because I think there's a

550
00:23:21,960 --> 00:23:24,480
Speaker 1: lot to be said for that convenient factor of that. Now,

551
00:23:24,520 --> 00:23:27,159
Speaker 1: because those active molecules in onions and garlic, carrig and

552
00:23:27,160 --> 00:23:29,640
Speaker 1: those anti cancers. I've just looked up a study which

553
00:23:29,720 --> 00:23:32,120
Speaker 1: is just such mixed results because it says that freezing

554
00:23:32,160 --> 00:23:35,640
Speaker 1: improve the antioxidant activity of broccoli and garlic, but reduced

555
00:23:35,680 --> 00:23:38,480
Speaker 1: it for couliflower and onion. So I kind of feel

556
00:23:38,520 --> 00:23:40,720
Speaker 1: like it's splitting hairs a bit too. I think that overall,

557
00:23:40,720 --> 00:23:44,360
Speaker 1: as long as your diet has a mix of fresh, tinned, frozen,

558
00:23:44,400 --> 00:23:47,119
Speaker 1: you're going to get the benefits overall. I think starting

559
00:23:47,119 --> 00:23:51,360
Speaker 1: to micromanagement nutritional content is just like trying to count calories.

560
00:23:51,400 --> 00:23:54,320
Speaker 1: It's so inaccurate. So I think the important thing from

561
00:23:54,320 --> 00:23:56,800
Speaker 1: my perspective is just a mix of fresh food in general,

562
00:23:57,359 --> 00:24:00,359
Speaker 1: and you know, fresh frozen, mix it up. The more

563
00:24:00,400 --> 00:24:02,960
Speaker 1: fresh stuff, the better, and you're going to get some

564
00:24:03,000 --> 00:24:04,960
Speaker 1: of those benefits, even though it may not be as

565
00:24:05,320 --> 00:24:08,080
Speaker 1: perfect in nutritional theory as you would like.

566
00:24:08,520 --> 00:24:10,720
Speaker 2: And definitely the last tip is just making as many

567
00:24:10,720 --> 00:24:13,240
Speaker 2: of your meals go longer by using things like beans

568
00:24:13,240 --> 00:24:15,639
Speaker 2: and legumes. A lot of people, particularly a lot of

569
00:24:15,640 --> 00:24:18,720
Speaker 2: mouths in the household, don't like eating beans and lentils

570
00:24:18,720 --> 00:24:20,960
Speaker 2: too much, so I always bou making like a say,

571
00:24:20,960 --> 00:24:23,480
Speaker 2: a slow cooker beef me or like a beef curry

572
00:24:23,520 --> 00:24:25,040
Speaker 2: or something. What I'll do is I use half the

573
00:24:25,040 --> 00:24:26,680
Speaker 2: amount of beef and then throw on a big tin

574
00:24:26,720 --> 00:24:28,840
Speaker 2: of like kidney beans or legumes or something like that

575
00:24:28,880 --> 00:24:31,280
Speaker 2: to bulk it up. So from a budgeting perspective, it's

576
00:24:31,320 --> 00:24:34,520
Speaker 2: it's excellent, you're using less meat, are all using more legumes.

577
00:24:34,760 --> 00:24:37,320
Speaker 2: And also from a health perspective, that's really good as well.

578
00:24:37,400 --> 00:24:39,680
Speaker 2: So really just try to reduce the amount of meat

579
00:24:39,680 --> 00:24:42,400
Speaker 2: that you're eating a from a health at an environmental perspective,

580
00:24:42,520 --> 00:24:44,280
Speaker 2: but it's going to be so much better for a

581
00:24:44,280 --> 00:24:45,800
Speaker 2: budget Because I went into the book to the other

582
00:24:45,840 --> 00:24:48,120
Speaker 2: day Susie and I just got two little French cutlets

583
00:24:48,119 --> 00:24:50,280
Speaker 2: on me because she holds the little stick and she

584
00:24:50,480 --> 00:24:52,240
Speaker 2: munches on them. She loves them. And I just got

585
00:24:52,240 --> 00:24:53,920
Speaker 2: two on the guy in front of me. His bill

586
00:24:54,040 --> 00:24:56,919
Speaker 2: was one hundred and eighty dollars, but he was obviously

587
00:24:56,960 --> 00:24:58,960
Speaker 2: just like meat for his family. He got some steaks

588
00:24:59,000 --> 00:25:01,840
Speaker 2: and sausages and he's a marinated chicken. It was one

589
00:25:01,960 --> 00:25:04,320
Speaker 2: hundred and eighty dollars just for the meat, and then

590
00:25:04,320 --> 00:25:06,080
Speaker 2: he had all these other coal shoving bags in his

591
00:25:06,119 --> 00:25:08,600
Speaker 2: trolley as well. I was like, oh, my goodness. And

592
00:25:08,640 --> 00:25:11,040
Speaker 2: so I think the cost of just meat right now

593
00:25:11,160 --> 00:25:13,359
Speaker 2: is so expensive. Yeah, I'm way too tight to buy that.

594
00:25:13,480 --> 00:25:15,960
Speaker 1: Actually. Bronti, who helps us a lot with our podcast,

595
00:25:16,080 --> 00:25:19,359
Speaker 1: she's got little Emmy, and Emmy's almost a year old actually,

596
00:25:19,400 --> 00:25:22,160
Speaker 1: and she said to me. She started her on cutlets,

597
00:25:22,200 --> 00:25:24,280
Speaker 1: and she went to the butcher and paid. I think

598
00:25:24,280 --> 00:25:25,760
Speaker 1: she said five dollars for the cutlet.

599
00:25:25,800 --> 00:25:27,959
Speaker 2: Five dollars is cheap. I think I paid more at

600
00:25:27,960 --> 00:25:28,439
Speaker 2: my butcher.

601
00:25:29,080 --> 00:25:31,520
Speaker 1: And she said, Emmy threw it across the room. She

602
00:25:31,600 --> 00:25:33,240
Speaker 1: was like, oh, that was a nice fine moist of money.

603
00:25:33,280 --> 00:25:35,040
Speaker 2: Someone predictable, These little toddlers, aren't they.

604
00:25:35,119 --> 00:25:37,800
Speaker 1: I'd say, you guys, eat the French cutlets and give

605
00:25:37,840 --> 00:25:40,359
Speaker 1: them a little bit of like mince. That's what I did,

606
00:25:40,440 --> 00:25:41,560
Speaker 1: too generous.

607
00:25:41,720 --> 00:25:43,520
Speaker 2: I cooked some salmon for me and she flung it

608
00:25:43,560 --> 00:25:44,560
Speaker 2: on the ground. I was like, do you know how

609
00:25:44,600 --> 00:25:45,760
Speaker 2: expensive that? His child?

610
00:25:46,160 --> 00:25:48,000
Speaker 1: My little boy, Harry loves salmon. And he just said

611
00:25:48,040 --> 00:25:50,320
Speaker 1: to me tonight, actually he eats like a whole feel

612
00:25:50,359 --> 00:25:52,320
Speaker 1: it for himself. He then he's steals some off my

613
00:25:52,320 --> 00:25:53,679
Speaker 1: plate and he said, Mum, can I have this in

614
00:25:53,720 --> 00:25:56,240
Speaker 1: my lunch box? I said, to him, Oh, wouldn't it

615
00:25:56,240 --> 00:25:56,800
Speaker 1: smell a bit?

616
00:25:57,440 --> 00:26:02,119
Speaker 2: I was trying to like No, nobody.

617
00:26:00,760 --> 00:26:03,080
Speaker 1: He was like, no, No, I like it. I was thinking, Jesus,

618
00:26:03,119 --> 00:26:04,720
Speaker 1: I can't afford to be buying him a piece of

619
00:26:04,760 --> 00:26:07,240
Speaker 1: salmon for lunch. Do you know anyone who works for

620
00:26:07,320 --> 00:26:08,680
Speaker 1: testsl maybe they can get some No.

621
00:26:09,480 --> 00:26:11,360
Speaker 2: I have on one last tip to finish this off.

622
00:26:11,720 --> 00:26:13,960
Speaker 2: I love using the marinated tofuo blocks are using a

623
00:26:13,960 --> 00:26:16,439
Speaker 2: lot of my clients. A lot of people don't like tofu.

624
00:26:16,640 --> 00:26:18,679
Speaker 2: Tofa doesn't taste like anything, So when people tell me

625
00:26:18,680 --> 00:26:20,199
Speaker 2: that they don't like it, I laugh because I'm like,

626
00:26:20,200 --> 00:26:22,239
Speaker 2: it doesn't have a taste, it's just bland. But if

627
00:26:22,240 --> 00:26:24,600
Speaker 2: you can get the pre marinated stuff, the tofu needs

628
00:26:24,640 --> 00:26:27,359
Speaker 2: to absorb other flavors, so putting it into a carry

629
00:26:27,400 --> 00:26:30,159
Speaker 2: with tons of spices or getting a pre marinated tofu

630
00:26:30,440 --> 00:26:33,360
Speaker 2: is an option. And a block of tofu sounds expensive

631
00:26:33,359 --> 00:26:35,400
Speaker 2: when you're buying it, but it's sort of five six

632
00:26:35,440 --> 00:26:37,200
Speaker 2: dollars for a block. You'll get two servings out of

633
00:26:37,240 --> 00:26:40,600
Speaker 2: it compared to something like meat or chicken or salmon.

634
00:26:40,600 --> 00:26:44,400
Speaker 2: Even it's a much more affordable option from that perspective. Obviously,

635
00:26:44,440 --> 00:26:46,680
Speaker 2: the cheapest protein sauce are going to be our eggs

636
00:26:46,760 --> 00:26:48,960
Speaker 2: or our beans and legumes, and then I personally think

637
00:26:49,000 --> 00:26:50,800
Speaker 2: the next one from there is probably just a good

638
00:26:50,800 --> 00:26:53,320
Speaker 2: block of marinated tofu, and I don't buy the plain

639
00:26:53,400 --> 00:26:55,240
Speaker 2: too for I just don't think it's worth the you know,

640
00:26:55,280 --> 00:26:57,000
Speaker 2: unless I'm putting it into a curry and I'm adding

641
00:26:57,000 --> 00:26:59,280
Speaker 2: a lot of flavor in there. I'm hands down a

642
00:26:59,280 --> 00:27:01,280
Speaker 2: big fan of them. Out of tofus as a sat

643
00:27:01,720 --> 00:27:03,640
Speaker 2: there's a tie one and there's like a honey soy

644
00:27:03,680 --> 00:27:05,280
Speaker 2: one as well. They're really really good.

645
00:27:05,280 --> 00:27:07,800
Speaker 1: Good tip, Okay, Leanne. Now this is a good listening

646
00:27:07,880 --> 00:27:11,479
Speaker 1: question actually, because I think when we're describing weight loss,

647
00:27:11,920 --> 00:27:14,439
Speaker 1: our expectational programming is that it will just be like

648
00:27:14,520 --> 00:27:17,720
Speaker 1: kilo after kilo every single week, and it doesn't always

649
00:27:17,720 --> 00:27:20,560
Speaker 1: work like that. Now, our listener question was related to

650
00:27:21,680 --> 00:27:24,000
Speaker 1: why does weight loss seem to be so much easier

651
00:27:24,000 --> 00:27:26,200
Speaker 1: early on, and then as you progress and get down

652
00:27:26,240 --> 00:27:28,200
Speaker 1: to those last few kilos, sometimes you're just losing a

653
00:27:28,200 --> 00:27:30,040
Speaker 1: few hundred grands at a time. So I thought it

654
00:27:30,080 --> 00:27:32,840
Speaker 1: was really interesting because it's interesting to try and understand

655
00:27:33,320 --> 00:27:35,600
Speaker 1: how physiology works, and the best way I can think

656
00:27:35,640 --> 00:27:38,240
Speaker 1: to describe it is that the body is basically like

657
00:27:38,280 --> 00:27:43,040
Speaker 1: a machine. And so when you start to lose weight

658
00:27:43,119 --> 00:27:44,919
Speaker 1: or be in a calorie deficit, and particularly if you've

659
00:27:44,960 --> 00:27:47,000
Speaker 1: got reasonably large amounts of weight to lose, so you've

660
00:27:47,000 --> 00:27:49,760
Speaker 1: got more than save ten kilos, those first few kilos

661
00:27:49,760 --> 00:27:52,679
Speaker 1: come off pretty quick because you'll be stroing glycogen in

662
00:27:52,720 --> 00:27:55,800
Speaker 1: your muscles and depleting that over time, and basically there's

663
00:27:55,800 --> 00:27:57,920
Speaker 1: sort of extra there to go. But as you get

664
00:27:57,960 --> 00:28:01,760
Speaker 1: closer to lean body weights even lower than naturally the

665
00:28:01,760 --> 00:28:04,240
Speaker 1: body wants to sit at. First of all, the body

666
00:28:04,280 --> 00:28:05,919
Speaker 1: does not like to lose weight. That's why it's so

667
00:28:05,920 --> 00:28:08,119
Speaker 1: easy to get fat. The body loves to store. We

668
00:28:08,200 --> 00:28:10,840
Speaker 1: love to store for the winter. It's easier to overread,

669
00:28:10,880 --> 00:28:13,520
Speaker 1: it's not so easy to underreat. So it genetically programmed

670
00:28:13,560 --> 00:28:16,199
Speaker 1: to gain weight as opposed to be really lean and

671
00:28:16,240 --> 00:28:19,520
Speaker 1: lose it. So the closer you get to your goal weight,

672
00:28:20,040 --> 00:28:22,639
Speaker 1: the less the body's going to try and cooperate. The

673
00:28:22,680 --> 00:28:24,399
Speaker 1: other thing I would say is the longer the fat's

674
00:28:24,400 --> 00:28:26,159
Speaker 1: been there, the harder it is. You've actually got to

675
00:28:26,200 --> 00:28:28,840
Speaker 1: mobilize it to burn. And that's why sometimes you will

676
00:28:28,840 --> 00:28:31,920
Speaker 1: notice that you might change measurement size before you'll see

677
00:28:32,000 --> 00:28:35,080
Speaker 1: change on the scale, because basically the body's got to

678
00:28:35,160 --> 00:28:37,600
Speaker 1: mobilize fat that may be on your bum or your

679
00:28:37,640 --> 00:28:40,240
Speaker 1: thighs or wherever, maybe there for years and years, so

680
00:28:40,280 --> 00:28:42,800
Speaker 1: it's basically got to It's very stressful for the body

681
00:28:42,840 --> 00:28:44,920
Speaker 1: to lose weight. It doesn't like doing it. That's actually

682
00:28:44,960 --> 00:28:46,800
Speaker 1: why people get sick off and when they've lost weight

683
00:28:46,880 --> 00:28:48,920
Speaker 1: or get cold more frequently because they're in a negative

684
00:28:48,920 --> 00:28:51,760
Speaker 1: sort of energy state and the immune system is depleted.

685
00:28:51,840 --> 00:28:54,360
Speaker 1: So what it doesn't like it, so it just takes

686
00:28:54,400 --> 00:28:57,120
Speaker 1: that little bit of time. The other thing is that

687
00:28:57,120 --> 00:28:59,200
Speaker 1: that if you've been in a calorie deficit and then

688
00:28:59,360 --> 00:29:01,920
Speaker 1: what you you may have improved what we call your

689
00:29:01,920 --> 00:29:05,760
Speaker 1: metabolic efficiency, So your body's actually become more sensitive to

690
00:29:05,800 --> 00:29:07,760
Speaker 1: the hormones because you've got less fat mass, or you

691
00:29:07,800 --> 00:29:11,160
Speaker 1: may be exercising more, you may have gained muscle tissue.

692
00:29:11,400 --> 00:29:14,320
Speaker 1: Sometimes the body actually needs more food to burn fat,

693
00:29:14,560 --> 00:29:17,280
Speaker 1: and that can be a really challenging thing to consider

694
00:29:17,320 --> 00:29:18,800
Speaker 1: that you might actually need to eat more. So if

695
00:29:18,840 --> 00:29:21,080
Speaker 1: you've always been on a calorie load of say twelve

696
00:29:21,080 --> 00:29:23,720
Speaker 1: fourteen hundred, and suddenly you need to eat more than that.

697
00:29:24,200 --> 00:29:26,040
Speaker 1: You may find that a little bit challenging as well,

698
00:29:26,080 --> 00:29:29,000
Speaker 1: because it comes down to it then programming the body

699
00:29:29,040 --> 00:29:31,080
Speaker 1: to burn fat and get that machine working at the

700
00:29:31,160 --> 00:29:35,040
Speaker 1: right time. But basically it's because the body doesn't really

701
00:29:35,120 --> 00:29:37,200
Speaker 1: like to lose weight at all, and the less weight

702
00:29:37,240 --> 00:29:40,400
Speaker 1: you've got to lose generally, the longer overall it will take.

703
00:29:40,480 --> 00:29:42,560
Speaker 1: You might have those increments of just losing a few

704
00:29:42,640 --> 00:29:45,080
Speaker 1: hundred grams per week, and in some cases you may

705
00:29:45,120 --> 00:29:46,840
Speaker 1: also need to lose some muscle mass, and again the

706
00:29:46,880 --> 00:29:50,360
Speaker 1: body hates doing that, so you know, breaking down tissues

707
00:29:50,360 --> 00:29:54,960
Speaker 1: as well is a complicated metabolic reaction, and hence looking

708
00:29:55,040 --> 00:29:57,960
Speaker 1: at a range of different variables, including hunger, but also

709
00:29:58,120 --> 00:30:00,800
Speaker 1: measurement change, particularly as you get within that sort of

710
00:30:00,880 --> 00:30:03,360
Speaker 1: last three to five kilos of the lean goal where

711
00:30:03,400 --> 00:30:05,880
Speaker 1: you want to be, will be more and more relevant.

712
00:30:06,000 --> 00:30:07,760
Speaker 1: So certainly I've got a couple of clients at the

713
00:30:07,760 --> 00:30:10,840
Speaker 1: moment we literally you know, they've lost large amounts of

714
00:30:10,840 --> 00:30:12,240
Speaker 1: weight and they're just trying to lose a couple of

715
00:30:12,280 --> 00:30:15,520
Speaker 1: kilos and it's really tricky because it's then coming right

716
00:30:15,560 --> 00:30:18,640
Speaker 1: down to basically leaning below what the body wants to

717
00:30:18,640 --> 00:30:22,200
Speaker 1: be and then juggling fuel for training and types of

718
00:30:22,240 --> 00:30:24,720
Speaker 1: training and getting them losing body fat when they may

719
00:30:24,760 --> 00:30:27,880
Speaker 1: want to also gain muscle tissues. So it's yeah, because

720
00:30:27,960 --> 00:30:31,720
Speaker 1: metabolism is complicated and it's about changing body composition and size,

721
00:30:31,720 --> 00:30:33,920
Speaker 1: and it's not just about the body goes right, you

722
00:30:33,960 --> 00:30:35,960
Speaker 1: need to lose fat, Okay, I'll do it. It's much

723
00:30:36,040 --> 00:30:38,800
Speaker 1: much more complicated than that. But it is also completely normal.

724
00:30:39,240 --> 00:30:41,560
Speaker 1: And why as I said, keeping an eye body composition

725
00:30:41,680 --> 00:30:44,200
Speaker 1: changes and size is also quite relevant when you get

726
00:30:44,200 --> 00:30:46,160
Speaker 1: closer to where you are headed.

727
00:30:46,640 --> 00:30:48,600
Speaker 2: And I always like to I actually had this discussion

728
00:30:48,640 --> 00:30:50,640
Speaker 2: with a client the other day. She reached back out

729
00:30:50,640 --> 00:30:52,360
Speaker 2: and we did a round together and she I think

730
00:30:52,360 --> 00:30:54,239
Speaker 2: she dropped ten or twelve, and then she was off

731
00:30:54,280 --> 00:30:55,840
Speaker 2: on her own and she understood that, you know, she

732
00:30:55,920 --> 00:30:57,520
Speaker 2: was the reverse dart and then go back into a

733
00:30:57,520 --> 00:30:59,320
Speaker 2: deficit and lose a little bit more. And she said,

734
00:30:59,320 --> 00:31:01,240
Speaker 2: it's just so much harder this time. And I said,

735
00:31:01,280 --> 00:31:04,440
Speaker 2: you've got to understand that larger bodies lose more, smaller

736
00:31:04,480 --> 00:31:06,520
Speaker 2: bodies lose less. And I said to her that if

737
00:31:06,640 --> 00:31:09,120
Speaker 2: you started in your you know, roughly ninety kilos and

738
00:31:09,120 --> 00:31:11,600
Speaker 2: then you drop down to eighty kilos, the plan needs

739
00:31:11,600 --> 00:31:14,160
Speaker 2: to change. You're in a body that's ten kilos less,

740
00:31:14,360 --> 00:31:16,840
Speaker 2: you can't be eating what you previously ate because you're

741
00:31:16,880 --> 00:31:19,080
Speaker 2: in a smaller body. And even when people are losing

742
00:31:19,080 --> 00:31:21,400
Speaker 2: three four kilos, I don't think they really appreciate that

743
00:31:21,560 --> 00:31:24,960
Speaker 2: smaller bodies lose less. Like, yes, it's not like you're

744
00:31:24,960 --> 00:31:27,120
Speaker 2: in a body that's half at size, but three or

745
00:31:27,120 --> 00:31:29,360
Speaker 2: four kilos down are still three or four kilos down.

746
00:31:29,560 --> 00:31:32,440
Speaker 2: Your exercise should change up, your nutrition, your portion sizes

747
00:31:32,480 --> 00:31:34,840
Speaker 2: should change up. So if you start with the program

748
00:31:35,000 --> 00:31:36,800
Speaker 2: or a diata or whatever it might be, and that

749
00:31:36,840 --> 00:31:38,920
Speaker 2: gets you the first ten killers off and suddenly it's

750
00:31:38,960 --> 00:31:42,000
Speaker 2: not working anymore, it's because the body is now different

751
00:31:42,040 --> 00:31:44,640
Speaker 2: to where you started. So you've got to constantly adjust

752
00:31:44,640 --> 00:31:47,680
Speaker 2: the plan, constantly adjust the movement and the activity to

753
00:31:47,840 --> 00:31:51,160
Speaker 2: match that plan over time as the body weight comes down.

754
00:31:51,280 --> 00:31:53,240
Speaker 2: So that's always the easiest way I sort of explain

755
00:31:53,320 --> 00:31:55,880
Speaker 2: it to my clients. Are larger bodies lose more, smaller

756
00:31:55,880 --> 00:31:58,120
Speaker 2: bodies lose less. You've got to continue to change the

757
00:31:58,160 --> 00:32:00,480
Speaker 2: plan up over time and then off, and it's just

758
00:32:00,520 --> 00:32:03,160
Speaker 2: that last couple of kilos and forever, for whatever reason,

759
00:32:03,160 --> 00:32:05,240
Speaker 2: they're not budging at all, that's a sign that you

760
00:32:05,280 --> 00:32:07,000
Speaker 2: just need to come out of the deficit for a while,

761
00:32:07,120 --> 00:32:10,760
Speaker 2: learn to maintain english your calories, and then potentially in

762
00:32:10,840 --> 00:32:13,160
Speaker 2: another couple of months time, go back into the deficit.

763
00:32:13,200 --> 00:32:15,080
Speaker 2: I think we all just want to push on in

764
00:32:15,080 --> 00:32:17,160
Speaker 2: this one deficit block, and for some of us, if

765
00:32:17,160 --> 00:32:19,400
Speaker 2: we've got twenty thirty kilos to lose, it might be

766
00:32:19,400 --> 00:32:22,120
Speaker 2: six to twelve months. The body doesn't like being in

767
00:32:22,120 --> 00:32:24,720
Speaker 2: a state where you're feeding it less than it needs

768
00:32:24,960 --> 00:32:27,640
Speaker 2: for six to twelve months. I mean, honestly, most bodies

769
00:32:27,640 --> 00:32:30,240
Speaker 2: do well in a deficit for sort of in my experiences,

770
00:32:30,280 --> 00:32:32,800
Speaker 2: you twelve to sixteen weeks max. And after that thing

771
00:32:32,800 --> 00:32:35,719
Speaker 2: has become ten times harder from a metabolic perspective. So

772
00:32:35,840 --> 00:32:37,720
Speaker 2: just sort of ask yourself, how long I've actually been

773
00:32:37,760 --> 00:32:39,520
Speaker 2: in a deficit. How long have I been trying to

774
00:32:39,560 --> 00:32:42,160
Speaker 2: lose weight? How long have I been undefeeding my body?

775
00:32:42,280 --> 00:32:44,400
Speaker 2: If it's not responding the way that you want it to,

776
00:32:44,440 --> 00:32:46,000
Speaker 2: if you know you're doing the movement, if you know

777
00:32:46,040 --> 00:32:49,000
Speaker 2: you've got your calorie deficit calculated correctly, you've been in

778
00:32:49,040 --> 00:32:51,600
Speaker 2: it for a while and things aren't going anywhere. Basically,

779
00:32:51,680 --> 00:32:53,360
Speaker 2: the option is to get out of it to increash

780
00:32:53,400 --> 00:32:57,080
Speaker 2: your calories, work on strength training and proving your muscle mass,

781
00:32:57,120 --> 00:32:59,720
Speaker 2: your metabolism long term, and then you can always die

782
00:32:59,760 --> 00:33:01,840
Speaker 2: back into a deficit later. We don't have to achieve

783
00:33:01,920 --> 00:33:04,480
Speaker 2: all of the goals that we wanted in the one stretch.

784
00:33:04,520 --> 00:33:06,480
Speaker 2: And I think that's probably my big advice for most

785
00:33:06,520 --> 00:33:09,640
Speaker 2: of my clients is take time, give ourselves twelve months.

786
00:33:09,640 --> 00:33:12,400
Speaker 2: Most of us didn't gain the ten, fifteen, twenty killers

787
00:33:12,400 --> 00:33:14,560
Speaker 2: that we wanted to lose, and you know in twelve weeks,

788
00:33:14,560 --> 00:33:16,160
Speaker 2: why should we try and get it off in twelve

789
00:33:16,160 --> 00:33:19,080
Speaker 2: weeks as well? We give ourselves twelve months, the body

790
00:33:19,120 --> 00:33:21,440
Speaker 2: will respond metabolically so much better.

791
00:33:21,640 --> 00:33:24,080
Speaker 1: And I think the thing that you talked about is

792
00:33:24,160 --> 00:33:27,280
Speaker 1: just change. You know, metabolism is all about mixing things up,

793
00:33:27,320 --> 00:33:30,320
Speaker 1: and you're coming out a calorie deficit, which one hundred

794
00:33:30,320 --> 00:33:32,800
Speaker 1: percent agree with. But I think also I sometimes find

795
00:33:32,800 --> 00:33:35,120
Speaker 1: my clients get to the stage of overtraining as well,

796
00:33:35,280 --> 00:33:36,960
Speaker 1: so that we're getting their steps really high and then

797
00:33:37,000 --> 00:33:39,600
Speaker 1: also doing high intensity training, and sometimes it's just too

798
00:33:39,680 --> 00:33:42,200
Speaker 1: much for that deficit. So I try and someone's get

799
00:33:42,200 --> 00:33:43,480
Speaker 1: them to have a little bit of a break from

800
00:33:43,520 --> 00:33:45,880
Speaker 1: training as well, or mix up the training. So rather

801
00:33:45,920 --> 00:33:48,520
Speaker 1: than doing crossfieit or forty five or running so much,

802
00:33:48,760 --> 00:33:51,120
Speaker 1: maybe just do a few sessions and bring the steps down.

803
00:33:51,200 --> 00:33:54,400
Speaker 1: So it's always about mixing it up, because yeah, I

804
00:33:54,400 --> 00:33:56,640
Speaker 1: do find that that people sort of think, right, if

805
00:33:56,640 --> 00:33:59,760
Speaker 1: I train harder and exercise more, it'll happen quicker and

806
00:34:00,600 --> 00:34:02,840
Speaker 1: often disappointed. And that's not the case. So it's like

807
00:34:03,200 --> 00:34:05,160
Speaker 1: going back to what we talked about the thyroid, it's

808
00:34:05,160 --> 00:34:07,960
Speaker 1: all about balance, so to its fat loss, it's about

809
00:34:08,000 --> 00:34:10,719
Speaker 1: the balance over time as opposed to just going all

810
00:34:10,880 --> 00:34:13,840
Speaker 1: health for leather. You are not guaranteed better results because

811
00:34:13,840 --> 00:34:16,280
Speaker 1: you do thirty thousand steps per day compared to twenty

812
00:34:16,320 --> 00:34:18,759
Speaker 1: compared to ten. You're actually probably going to get the

813
00:34:18,760 --> 00:34:20,440
Speaker 1: results on ten as long as you do the right

814
00:34:20,520 --> 00:34:22,560
Speaker 1: kind of movement as well. So it's always about that

815
00:34:22,600 --> 00:34:26,319
Speaker 1: balance and that's what Leanne and I specialize in achieving

816
00:34:26,840 --> 00:34:28,520
Speaker 1: really well. That brings us to the end of a

817
00:34:28,600 --> 00:34:32,160
Speaker 1: nutrition Couch for another Sunday. Please subscribe and tell your

818
00:34:32,160 --> 00:34:33,960
Speaker 1: friends about us so we can continue to grow. And

819
00:34:34,000 --> 00:34:36,080
Speaker 1: we're just about to launch our latest product, which is

820
00:34:36,120 --> 00:34:39,200
Speaker 1: a takeaway food guide manual. We're just finalizing the proofs

821
00:34:39,200 --> 00:34:41,080
Speaker 1: of it this week, so I would say within a

822
00:34:41,080 --> 00:34:43,040
Speaker 1: week or two we will be able to start promoting that,

823
00:34:43,080 --> 00:34:45,680
Speaker 1: which is pretty exciting. And if you are interested in

824
00:34:45,680 --> 00:34:47,680
Speaker 1: any of the products, don't forget. We've also got our

825
00:34:47,719 --> 00:34:50,440
Speaker 1: product review guide available on our website and some other

826
00:34:50,480 --> 00:34:53,600
Speaker 1: products and courses and it's the nutritioncouch dot com. And

827
00:34:53,640 --> 00:34:55,680
Speaker 1: we will see you on Wednesday morning for our weekly

828
00:34:55,800 --> 00:34:58,160
Speaker 1: product review. Have a great week, catch you next week.

829
00:35:01,560 --> 00:35:08,960
Speaker 2: Spot Second to Stand, The Bust, Second Stand st