1 00:00:00,680 --> 00:00:03,360 Speaker 1: Hi, I'm Susie Burrow and I'm lean Ward and welcome 2 00:00:03,360 --> 00:00:06,080 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,120 --> 00:00:09,440 Speaker 1: Australia's leading dieticians, bringing you everything that is new in 4 00:00:09,480 --> 00:00:12,879 Speaker 1: the world of nutrition, diets and good food from the 5 00:00:12,960 --> 00:00:17,279 Speaker 1: Nutrition Couch Today, losing weight fast. It's a goal of 6 00:00:17,360 --> 00:00:20,759 Speaker 1: many that can you actually lose kilos quickly? And if 7 00:00:20,800 --> 00:00:23,840 Speaker 1: you can, is it's safe? Today Leanne and I discussed 8 00:00:23,880 --> 00:00:27,240 Speaker 1: the pros and cons of fast weight loss. A client 9 00:00:27,240 --> 00:00:29,480 Speaker 1: case study is looking at muscle mass the tips and 10 00:00:29,520 --> 00:00:31,560 Speaker 1: tricks for both men and women if the goal is 11 00:00:31,600 --> 00:00:35,239 Speaker 1: to gain some lean tissue. A product review is on 12 00:00:35,280 --> 00:00:38,279 Speaker 1: a popular low sugar donut and our listener question is 13 00:00:38,320 --> 00:00:41,199 Speaker 1: all about carbs. What is the serve of carbs and 14 00:00:41,240 --> 00:00:43,680 Speaker 1: how do you know how much you need? But to 15 00:00:43,720 --> 00:00:45,440 Speaker 1: get a started to day, Leanne, I wanted to talk 16 00:00:45,440 --> 00:00:47,199 Speaker 1: a little bit about a party trick that I have 17 00:00:47,440 --> 00:00:49,840 Speaker 1: used myself and with my clients for a really long time. 18 00:00:49,920 --> 00:00:53,000 Speaker 1: Because we're coming into serious party season. A lot of 19 00:00:53,040 --> 00:00:55,320 Speaker 1: us have spent a lot of time this year lockdown 20 00:00:55,320 --> 00:00:57,880 Speaker 1: and we're really embracing socializing and I've had a lot 21 00:00:57,880 --> 00:01:01,400 Speaker 1: of client questions and even nutritions and couch listener questions 22 00:01:01,440 --> 00:01:04,760 Speaker 1: about managing party food when people are trying to keep 23 00:01:04,800 --> 00:01:07,440 Speaker 1: motivated and on track with their diet. And the number 24 00:01:07,440 --> 00:01:10,600 Speaker 1: one tip I have for people, and it's a bit controversial, 25 00:01:10,640 --> 00:01:15,240 Speaker 1: I think, is never go to a party hungry, because 26 00:01:15,240 --> 00:01:17,520 Speaker 1: in my experience, when you go to those kind of 27 00:01:17,560 --> 00:01:21,080 Speaker 1: platter parties and you're starving, you over eat to such 28 00:01:21,080 --> 00:01:23,640 Speaker 1: a huge extent, you often don't have a meal because 29 00:01:23,680 --> 00:01:26,959 Speaker 1: it's often finger type, cannot pay food, and inevitably you 30 00:01:27,000 --> 00:01:29,800 Speaker 1: eat massive amounts of calories grazing, you drink a lot 31 00:01:29,840 --> 00:01:32,240 Speaker 1: of alcohol because that's the style of the party, and 32 00:01:32,280 --> 00:01:36,160 Speaker 1: it really detracts from your dietary goals. Now I'm not 33 00:01:36,200 --> 00:01:38,640 Speaker 1: saying here, if you go to a beautiful restaurant and 34 00:01:38,680 --> 00:01:40,800 Speaker 1: order off the men you eat before you go, That's 35 00:01:40,800 --> 00:01:42,759 Speaker 1: not what I'm saying. I'm saying that when you're going 36 00:01:42,800 --> 00:01:45,800 Speaker 1: to one of those canno pay events, have a significant snack, 37 00:01:45,840 --> 00:01:48,320 Speaker 1: if not light meal before you go. You'll make much 38 00:01:48,360 --> 00:01:51,760 Speaker 1: better nutrition choices. You will have got your vegetables in 39 00:01:51,960 --> 00:01:53,800 Speaker 1: that meal, and you're going to feel a lot better 40 00:01:53,800 --> 00:01:55,640 Speaker 1: at the end of it. So that's my number one tip. 41 00:01:55,680 --> 00:01:58,200 Speaker 1: And you may have one too, but never go to 42 00:01:58,320 --> 00:02:01,560 Speaker 1: a party hungry, and it will go a long way 43 00:02:01,640 --> 00:02:03,960 Speaker 1: this party season and keeping your dietary goals on track. 44 00:02:04,240 --> 00:02:05,680 Speaker 2: What do you think that's the same tip I have 45 00:02:05,720 --> 00:02:08,120 Speaker 2: for my clients shopping. Don't go shopping hungry. Don't go 46 00:02:08,120 --> 00:02:09,120 Speaker 2: grocery shopping hungry. 47 00:02:09,320 --> 00:02:12,040 Speaker 1: That's preempting, you know, that time when we tend to overeat. 48 00:02:12,120 --> 00:02:13,760 Speaker 1: So I don't know, I see how you go with it, 49 00:02:13,800 --> 00:02:15,760 Speaker 1: but I find that really really helpful. 50 00:02:15,480 --> 00:02:17,919 Speaker 2: My party trick for a lot of my ladies that 51 00:02:17,960 --> 00:02:19,600 Speaker 2: I work with. You know, we like a drink myself 52 00:02:19,600 --> 00:02:22,679 Speaker 2: included when I'm not pregnant, and it's one for one, 53 00:02:22,760 --> 00:02:25,440 Speaker 2: so it's one drink, one water, one drink, one water, 54 00:02:25,520 --> 00:02:26,919 Speaker 2: so you're not trying to sort of keep up with 55 00:02:26,960 --> 00:02:29,919 Speaker 2: everybody else when they're five six seven wines or champagnes deep. 56 00:02:30,280 --> 00:02:32,160 Speaker 2: You know you've only sort of had too free or 57 00:02:32,200 --> 00:02:33,840 Speaker 2: it's sort of like drive to the event, so you 58 00:02:33,880 --> 00:02:35,240 Speaker 2: know that you have to drive home. So I think 59 00:02:35,280 --> 00:02:39,359 Speaker 2: alcohol contributes a significant amount of calories over the festive season, 60 00:02:39,400 --> 00:02:40,919 Speaker 2: and I think for a lot of us it's something 61 00:02:40,960 --> 00:02:43,440 Speaker 2: to just really feel a little bit more mindful of, 62 00:02:43,440 --> 00:02:45,680 Speaker 2: particularly if you've got like an event Thursday, and event 63 00:02:45,720 --> 00:02:48,400 Speaker 2: Friday and a party on Saturday. I think it's really 64 00:02:48,480 --> 00:02:49,600 Speaker 2: something to be mindful of. 65 00:02:50,440 --> 00:02:52,720 Speaker 1: Well, we don't need the alcohol and the food calories, 66 00:02:52,720 --> 00:02:54,679 Speaker 1: so it is that balance. But we will cover these 67 00:02:54,720 --> 00:02:56,280 Speaker 1: in a bit more detail as we get through the 68 00:02:56,280 --> 00:02:58,920 Speaker 1: party season. But that's one to kick us off, and 69 00:02:59,040 --> 00:03:00,799 Speaker 1: another one to kick us off as we move into 70 00:03:00,800 --> 00:03:03,960 Speaker 1: our first segment of the day is coming into Christmas. 71 00:03:04,000 --> 00:03:06,720 Speaker 1: There are also plenty of people keen to lose those 72 00:03:06,760 --> 00:03:09,760 Speaker 1: extra COVID kilos. And let's be honestly, and when you 73 00:03:09,800 --> 00:03:11,120 Speaker 1: want to lose weight, most people want to do it 74 00:03:11,160 --> 00:03:13,600 Speaker 1: pretty quickly. Like clients don't come in and say, look, 75 00:03:13,880 --> 00:03:16,880 Speaker 1: I want to lose half maybe one kilo a month 76 00:03:16,960 --> 00:03:20,160 Speaker 1: really gradually over two years. They say, I want to 77 00:03:20,160 --> 00:03:23,320 Speaker 1: get five kilos off as quickly as possible. So indeed, 78 00:03:23,760 --> 00:03:26,359 Speaker 1: there are plenty of fad diets out there, and one 79 00:03:26,360 --> 00:03:27,880 Speaker 1: that I'm dealing with at the moment is a six 80 00:03:27,960 --> 00:03:31,640 Speaker 1: hundred calorie keto plan. Don't even get me started. There 81 00:03:31,639 --> 00:03:33,880 Speaker 1: are plenty of fad diets out there. There's juice cleanses, 82 00:03:34,040 --> 00:03:38,760 Speaker 1: there's keto detoxes, there's really low calorie plans, and on 83 00:03:38,800 --> 00:03:41,360 Speaker 1: the surface it does look or it is reported that 84 00:03:41,400 --> 00:03:42,920 Speaker 1: they will help you do that, They will help you 85 00:03:43,000 --> 00:03:46,720 Speaker 1: lose that two, three, four kilos are weak and indeed 86 00:03:46,720 --> 00:03:48,560 Speaker 1: if you can follow them, they will achieve that. So 87 00:03:48,600 --> 00:03:51,040 Speaker 1: what I want to talk about today was given knowing 88 00:03:51,080 --> 00:03:53,800 Speaker 1: that a lot of people do have this goal. Is 89 00:03:53,840 --> 00:03:56,760 Speaker 1: it dangerous to lose weight quickly? And actually what are 90 00:03:56,760 --> 00:03:59,880 Speaker 1: the physiological underpinnings of fat loss? Is it even possible? 91 00:03:59,880 --> 00:04:02,520 Speaker 1: So to kick us off, and to start with, I 92 00:04:02,560 --> 00:04:04,880 Speaker 1: want to say that when people, particularly in the old 93 00:04:04,920 --> 00:04:08,000 Speaker 1: school days of reality TV weight loss, when you would 94 00:04:08,040 --> 00:04:11,200 Speaker 1: see people lose six seven kilos a week, not only 95 00:04:11,320 --> 00:04:14,280 Speaker 1: was much of that fluid because people who are larger 96 00:04:14,320 --> 00:04:16,960 Speaker 1: will carry more glucogen in their muscle stores and more 97 00:04:16,960 --> 00:04:19,800 Speaker 1: fluid as a result, so they can lose it. Basically, 98 00:04:19,839 --> 00:04:22,359 Speaker 1: the more weight you have to lose, the quicker you 99 00:04:22,400 --> 00:04:25,320 Speaker 1: can lose it. That makes sense because you've got more there. 100 00:04:25,560 --> 00:04:28,440 Speaker 1: So people who might only have three to five kilos 101 00:04:28,839 --> 00:04:31,080 Speaker 1: and the body probably doesn't even want to lose it, 102 00:04:31,120 --> 00:04:32,760 Speaker 1: you know, it wants to cling on and keep that 103 00:04:32,800 --> 00:04:37,240 Speaker 1: bit of padding. We're often defying genetics and homestasis. It's 104 00:04:37,279 --> 00:04:39,880 Speaker 1: really challenging, and it's really really difficult to get true 105 00:04:39,920 --> 00:04:44,279 Speaker 1: fat loss off quick because fat loss fat metabolism is 106 00:04:44,320 --> 00:04:48,000 Speaker 1: a process physiologically that takes time. So when you do 107 00:04:48,160 --> 00:04:50,560 Speaker 1: even see that one two three kilo weight losses in 108 00:04:50,600 --> 00:04:53,320 Speaker 1: a week, sixty seventy percent of it's fluid. Very small 109 00:04:53,320 --> 00:04:54,960 Speaker 1: amounts of it is actually fat. So we want to 110 00:04:54,960 --> 00:04:58,000 Speaker 1: be very very clear on that. Often these fad diets 111 00:04:58,000 --> 00:05:00,680 Speaker 1: that starve you, a lot of it's muscle mass and water. 112 00:05:00,960 --> 00:05:03,680 Speaker 1: Very very rarely is it much fat mass? Is that 113 00:05:03,720 --> 00:05:04,920 Speaker 1: a fair core? Would you agree? 114 00:05:05,040 --> 00:05:06,560 Speaker 2: One hundred percent? And I talk about it on my 115 00:05:06,880 --> 00:05:09,039 Speaker 2: own podcast often, or I say, you know, we don't 116 00:05:09,040 --> 00:05:11,120 Speaker 2: want to say weight loss. We don't care about the 117 00:05:11,120 --> 00:05:12,640 Speaker 2: weight loss on the sky. I couldn't care less if 118 00:05:12,640 --> 00:05:14,279 Speaker 2: you lost three, four or five kilos in a week 119 00:05:14,400 --> 00:05:16,040 Speaker 2: because as you said, the majority of it will be 120 00:05:16,120 --> 00:05:18,240 Speaker 2: muscle mass because you've dropped your calories too low, your 121 00:05:18,240 --> 00:05:21,440 Speaker 2: protein's too low, and also just water weight and hydration 122 00:05:21,560 --> 00:05:23,320 Speaker 2: as well, because a lot of it's when the first 123 00:05:23,320 --> 00:05:24,960 Speaker 2: thing we do when we start eating healthy is we 124 00:05:24,960 --> 00:05:27,360 Speaker 2: cut out all the crap and we reduce our carbohydrate 125 00:05:27,400 --> 00:05:29,320 Speaker 2: portions down. I'm not saying that that's a bad thing. 126 00:05:29,520 --> 00:05:32,280 Speaker 2: But for every one gram of carbohydrate we eat, our 127 00:05:32,279 --> 00:05:35,240 Speaker 2: body stores two to three grams of water, just in 128 00:05:35,279 --> 00:05:37,279 Speaker 2: our muscle cells and in our liver and that sort 129 00:05:37,279 --> 00:05:40,480 Speaker 2: of thing. So the minute we reduce down our carbohydrate stores, 130 00:05:40,520 --> 00:05:42,880 Speaker 2: the minute we cut down on alcohol and processed foods 131 00:05:42,920 --> 00:05:44,800 Speaker 2: and salt, we're going to pee out a lot of 132 00:05:44,800 --> 00:05:47,080 Speaker 2: that water weight that we were carrying around. So, as 133 00:05:47,080 --> 00:05:49,120 Speaker 2: you said, sixty seventy percent of it's just water, it's 134 00:05:49,160 --> 00:05:52,520 Speaker 2: not actually true fat mass because the safe sustainable rate 135 00:05:52,560 --> 00:05:54,880 Speaker 2: of fat loss would only be about half a kilo 136 00:05:54,960 --> 00:05:56,800 Speaker 2: to a kilo a week, And you know, for that 137 00:05:56,880 --> 00:05:59,120 Speaker 2: kilo a week, we're really talking people who are up 138 00:05:59,160 --> 00:06:02,920 Speaker 2: over that probably ninety one hundred kilo mark sustainably losing 139 00:06:02,960 --> 00:06:04,960 Speaker 2: fat mass. So I think if you're getting much more 140 00:06:05,040 --> 00:06:06,920 Speaker 2: than about a kilo a week on the scale, you're 141 00:06:06,960 --> 00:06:09,240 Speaker 2: not doing it right, or it's just your body really 142 00:06:09,240 --> 00:06:11,479 Speaker 2: adjusting to what you're doing, and it's some big sort 143 00:06:11,480 --> 00:06:14,120 Speaker 2: of hormone sort of fluid shifts as well. So I 144 00:06:14,120 --> 00:06:16,560 Speaker 2: really do think that I always say that true fat 145 00:06:16,600 --> 00:06:18,599 Speaker 2: loss takes at least four weeks to show up on 146 00:06:18,640 --> 00:06:20,960 Speaker 2: the scale, because for females we work on a twenty 147 00:06:21,000 --> 00:06:24,000 Speaker 2: eight day hormone cycle, so you're really not really gonna 148 00:06:24,000 --> 00:06:26,560 Speaker 2: know what's happening after at least being consistent for a 149 00:06:26,560 --> 00:06:29,560 Speaker 2: full month, because you get those fluid shifts, those hormone 150 00:06:29,600 --> 00:06:31,880 Speaker 2: shifts and that sort of thing. So it's really it's 151 00:06:31,880 --> 00:06:33,680 Speaker 2: not really just what happens in a week, Susie. It's 152 00:06:33,680 --> 00:06:35,960 Speaker 2: more what happens over the course of a month. But sadly, 153 00:06:36,040 --> 00:06:38,400 Speaker 2: so many of us can't really be consistent enough or 154 00:06:38,440 --> 00:06:41,040 Speaker 2: we quit before that month is up to really see 155 00:06:41,040 --> 00:06:42,880 Speaker 2: that true progress. So it's like, oh, I lost five 156 00:06:42,920 --> 00:06:44,960 Speaker 2: kilos doing kid on a week and that was too hard, 157 00:06:45,000 --> 00:06:46,760 Speaker 2: so I stopped doing it, but it was wonderful because 158 00:06:46,760 --> 00:06:48,840 Speaker 2: it dropped me five killers. It's like, no, it didn't. 159 00:06:48,880 --> 00:06:51,039 Speaker 2: It dropped you five kilos of scale weight, which is 160 00:06:51,160 --> 00:06:53,760 Speaker 2: very different than five kilos of true fat mass. If 161 00:06:53,760 --> 00:06:56,000 Speaker 2: you had continued with it for a good four weeks, 162 00:06:56,360 --> 00:06:58,240 Speaker 2: maybe the weight on the scale would have only been, 163 00:06:58,600 --> 00:07:00,800 Speaker 2: you know, five kilos overall. But most people will quit 164 00:07:00,839 --> 00:07:02,960 Speaker 2: because they think, well, haven't lost anything for the last 165 00:07:02,960 --> 00:07:05,120 Speaker 2: three weeks. But it's just your body sort of way of, 166 00:07:05,240 --> 00:07:08,359 Speaker 2: I guess, stabilizing it out again. So I wouldn't necessarily 167 00:07:08,440 --> 00:07:11,320 Speaker 2: say that fast weight loss is I guess, quote unquote 168 00:07:11,400 --> 00:07:13,560 Speaker 2: dangerous for the majority of people, but I just think 169 00:07:13,600 --> 00:07:16,120 Speaker 2: mentally it's a mind like it just screws with us mentally, 170 00:07:16,160 --> 00:07:18,480 Speaker 2: like it's just you know, we see that big drop 171 00:07:18,520 --> 00:07:20,120 Speaker 2: in the first week, and then the minute we don't 172 00:07:20,120 --> 00:07:22,520 Speaker 2: see that the second, third or fourth week, We're like, well, 173 00:07:22,520 --> 00:07:24,720 Speaker 2: what's the point I'm trying so hard? The scale moved, 174 00:07:24,800 --> 00:07:26,920 Speaker 2: you know, three hundred grams, and that's something I really 175 00:07:26,920 --> 00:07:29,160 Speaker 2: celebrate with my clients. I'm like, that's three hundred grams 176 00:07:29,160 --> 00:07:32,040 Speaker 2: of pure fat mass that we've just lost on the scale. 177 00:07:32,080 --> 00:07:34,440 Speaker 2: That's wonderful. And also why I'm a big fan of 178 00:07:34,480 --> 00:07:37,040 Speaker 2: not weighing one hundred percent, not daily, but even really 179 00:07:37,080 --> 00:07:39,040 Speaker 2: weakly for the majority of my clients. Most of my 180 00:07:39,040 --> 00:07:41,680 Speaker 2: clients will only do either one way to fortnite or 181 00:07:41,720 --> 00:07:44,160 Speaker 2: one weight every four weeks because I really want them 182 00:07:44,200 --> 00:07:46,920 Speaker 2: to focus on those consistent behaviors. Couldn't care less when 183 00:07:46,920 --> 00:07:49,280 Speaker 2: the scale is fluctuating and going up and down, because 184 00:07:49,320 --> 00:07:52,440 Speaker 2: I find for most people it affects their mindset more 185 00:07:52,520 --> 00:07:55,040 Speaker 2: negatively than it does actually add any positive benefits. 186 00:07:55,240 --> 00:07:57,240 Speaker 1: And it just so aggressively. If you go and have 187 00:07:57,280 --> 00:08:01,120 Speaker 1: assault salty meal and Asian meal at a restaurant that's 188 00:08:01,120 --> 00:08:02,880 Speaker 1: packed full of soy sauce and all you see in 189 00:08:02,880 --> 00:08:04,680 Speaker 1: and all the sources, you can gain a couple of 190 00:08:04,760 --> 00:08:07,920 Speaker 1: kilos of fluid overnight. So that's that daily fluctuation. But 191 00:08:08,000 --> 00:08:10,360 Speaker 1: I think what we do know from the science is 192 00:08:10,360 --> 00:08:13,280 Speaker 1: that initial weight loss does predict weight loss success and 193 00:08:13,360 --> 00:08:16,120 Speaker 1: also plan compliance. So there is a little bit of 194 00:08:16,200 --> 00:08:19,480 Speaker 1: art of dietetics which we know loading up the diets 195 00:08:19,480 --> 00:08:21,480 Speaker 1: with fresh fruit and veggies and really bumping up in 196 00:08:21,520 --> 00:08:24,400 Speaker 1: take a potassium will help to lose extra fluid and 197 00:08:24,440 --> 00:08:26,880 Speaker 1: perhaps see that change on the scale. But then what 198 00:08:27,000 --> 00:08:30,120 Speaker 1: is important to know after that is that it's overall, 199 00:08:30,200 --> 00:08:33,600 Speaker 1: like you described, at best half a kilo for smaller 200 00:08:33,600 --> 00:08:35,760 Speaker 1: people and up to a kilo for larger people is 201 00:08:35,800 --> 00:08:38,440 Speaker 1: what we can aim for, and that will flow over 202 00:08:38,480 --> 00:08:41,200 Speaker 1: time as the body readjusts. And another observation I have 203 00:08:41,880 --> 00:08:43,839 Speaker 1: is that it tends to go in cycles, so we 204 00:08:43,960 --> 00:08:46,240 Speaker 1: sort of keeping in mind the human body likes to 205 00:08:46,280 --> 00:08:48,280 Speaker 1: preserve its weight. It doesn't like to lose weight. It 206 00:08:48,280 --> 00:08:50,640 Speaker 1: wants to be nice and cozy and have that stores 207 00:08:51,040 --> 00:08:53,960 Speaker 1: and so what happens is the sort of weight that's 208 00:08:54,000 --> 00:08:56,960 Speaker 1: in obvious areas goes first, and then the longer the 209 00:08:57,000 --> 00:09:00,560 Speaker 1: period of time your calorie restricting. To lose weight, the 210 00:09:00,559 --> 00:09:02,640 Speaker 1: body's for us to mobilize fat stores that may have 211 00:09:02,640 --> 00:09:06,160 Speaker 1: been there for several years, many years, and that takes time. 212 00:09:06,240 --> 00:09:08,679 Speaker 1: So I'll always encourage my clients to measure themselves and 213 00:09:08,720 --> 00:09:11,319 Speaker 1: I do very basic measures around the bus, the ways, 214 00:09:11,440 --> 00:09:14,320 Speaker 1: the hip, the bump, because often you'll see change in 215 00:09:14,400 --> 00:09:17,000 Speaker 1: body size way before you'll see change on the scales. 216 00:09:17,040 --> 00:09:19,760 Speaker 1: Now that's not a scientific claim, it's more an observation 217 00:09:19,840 --> 00:09:22,640 Speaker 1: from clinical practice that I'll describe it to my clients 218 00:09:22,640 --> 00:09:25,400 Speaker 1: that they're basically mobilizing this fat to burn it. It's 219 00:09:25,400 --> 00:09:28,880 Speaker 1: like a machine. It absolutely functions as the most high 220 00:09:28,960 --> 00:09:31,440 Speaker 1: tech machine we've ever come across in our life, and 221 00:09:31,480 --> 00:09:34,080 Speaker 1: it will be basically churning up that fat mass that's 222 00:09:34,120 --> 00:09:36,320 Speaker 1: been there for a really long time to mobilize and burn. 223 00:09:36,679 --> 00:09:38,720 Speaker 1: And that is why sometimes you might get, you know, 224 00:09:38,760 --> 00:09:41,000 Speaker 1: one hundred grams, two hundred grams, and then suddenly you 225 00:09:41,080 --> 00:09:43,719 Speaker 1: might get two kilos lost. It really is that process, 226 00:09:44,040 --> 00:09:47,040 Speaker 1: and that's why pacing yourself over time is so so 227 00:09:47,200 --> 00:09:50,120 Speaker 1: important because if you've got twenty or thirty kilos to lose, 228 00:09:50,160 --> 00:09:52,520 Speaker 1: you'll have some months or some weeks you might lose 229 00:09:52,559 --> 00:09:55,640 Speaker 1: three four kilos and then others you'll lose half as 230 00:09:55,679 --> 00:09:58,080 Speaker 1: it churns over time. So it's really looking at it 231 00:09:58,080 --> 00:10:01,319 Speaker 1: from that long term perspective and multiple measures like you 232 00:10:01,440 --> 00:10:04,240 Speaker 1: describe not just weighing but also taking the body measurements. 233 00:10:04,440 --> 00:10:06,440 Speaker 1: But the other thing I just wanted to talk about 234 00:10:06,480 --> 00:10:09,320 Speaker 1: briefly was that when people go on what we would 235 00:10:09,320 --> 00:10:12,640 Speaker 1: describe as overly restrictive diets that are nutritionally inadequate, So 236 00:10:12,720 --> 00:10:15,720 Speaker 1: that's something like a five six hundred calorie diet that 237 00:10:15,800 --> 00:10:19,600 Speaker 1: might be a juice cleanse, where the macronutrient balance isn't 238 00:10:20,160 --> 00:10:24,760 Speaker 1: scientifically formulated. Basically at starvation, what is happening is that 239 00:10:24,800 --> 00:10:27,760 Speaker 1: you will be breaking down muscle mass to fuel the body. Now, 240 00:10:27,800 --> 00:10:30,240 Speaker 1: the issue with that is if you're not a large person. 241 00:10:30,280 --> 00:10:32,920 Speaker 1: If you're someone who is ninety one hundred kilos and 242 00:10:32,920 --> 00:10:35,320 Speaker 1: I've got large amounts of muscle mass, there's a little 243 00:10:35,320 --> 00:10:38,079 Speaker 1: bit of a buffer there where as you're losing muscle mass, 244 00:10:38,080 --> 00:10:40,520 Speaker 1: you will lose some fat mass, and you can stay 245 00:10:40,520 --> 00:10:43,520 Speaker 1: on those extreme diets for longer periods. But just how 246 00:10:43,720 --> 00:10:45,640 Speaker 1: I'm dealing with a small female. So just so, I've 247 00:10:45,679 --> 00:10:48,480 Speaker 1: got someone who's seventy kilos but they want to be 248 00:10:48,520 --> 00:10:52,920 Speaker 1: sixty kilos. Now, they don't look overly overweight, but it's 249 00:10:52,920 --> 00:10:55,560 Speaker 1: still ten kilos of fat mass they want to lose. 250 00:10:55,600 --> 00:10:58,760 Speaker 1: It's quite significant on a small framed girl. So they 251 00:10:58,800 --> 00:11:00,920 Speaker 1: may start on a six hundred calorie diet or a 252 00:11:01,000 --> 00:11:03,360 Speaker 1: juice cleanse and they may lose that two three four 253 00:11:03,440 --> 00:11:06,400 Speaker 1: kilos quite quickly. And so they're thinking in their mind, 254 00:11:06,920 --> 00:11:08,960 Speaker 1: this diet's working really well for me. This is the 255 00:11:08,960 --> 00:11:11,080 Speaker 1: best diet I've ever been on. But what we know 256 00:11:11,160 --> 00:11:13,680 Speaker 1: earlier and is it a starvation Because what's happening to 257 00:11:13,720 --> 00:11:16,960 Speaker 1: that person is they're basically wasting muscle mass and they 258 00:11:17,000 --> 00:11:18,760 Speaker 1: don't have a huge amount of that to start with. 259 00:11:19,320 --> 00:11:23,200 Speaker 1: And that describes my group of women who have lost 260 00:11:23,240 --> 00:11:26,600 Speaker 1: weight successfully on a starvation diet once or twice in 261 00:11:26,640 --> 00:11:29,680 Speaker 1: their life and then all of a sudden nothing works anymore. 262 00:11:30,040 --> 00:11:32,600 Speaker 1: And that's because you've lost so much muscle mass, you've 263 00:11:32,600 --> 00:11:36,280 Speaker 1: basically lost metabolic rate over time. So the other thing 264 00:11:36,320 --> 00:11:38,760 Speaker 1: I would say, I would say, in general, stay away 265 00:11:38,800 --> 00:11:40,480 Speaker 1: from any of those diets. But if you do do 266 00:11:40,640 --> 00:11:42,800 Speaker 1: them and you're getting that initial weight loss, just be 267 00:11:42,920 --> 00:11:46,400 Speaker 1: sure to transition off them after a period of time, 268 00:11:46,559 --> 00:11:50,240 Speaker 1: because ultimately what's happening, particularly if you're that small female, 269 00:11:50,320 --> 00:11:53,320 Speaker 1: is starvation and metabolically that's going to put you at 270 00:11:53,320 --> 00:11:56,640 Speaker 1: a real disadvantage long term because you're always going to 271 00:11:56,720 --> 00:11:59,480 Speaker 1: have to restrict calories and be in that starvation mode 272 00:11:59,559 --> 00:12:02,560 Speaker 1: to maintain and there's health consequences of that because you 273 00:12:02,600 --> 00:12:05,280 Speaker 1: start to actually become clinically malnourished. You're not getting your 274 00:12:05,320 --> 00:12:08,240 Speaker 1: key vitamins and minerals, you're not getting enough protein mass. 275 00:12:08,440 --> 00:12:11,360 Speaker 1: We describe it sometimes as starvation craziness. You got a 276 00:12:11,360 --> 00:12:14,160 Speaker 1: bit nuts because your body basically doesn't have access to 277 00:12:14,200 --> 00:12:16,960 Speaker 1: the main type of fuel. Almost in the same way 278 00:12:17,000 --> 00:12:19,480 Speaker 1: as an eating disorder anorexic client, they need to be 279 00:12:19,559 --> 00:12:22,760 Speaker 1: refed before they can actively start treatment. These people are 280 00:12:22,800 --> 00:12:24,960 Speaker 1: in a form of starvation. So even though they're seeing 281 00:12:25,000 --> 00:12:27,520 Speaker 1: the results they're wanting on the scales and they're getting 282 00:12:27,559 --> 00:12:30,400 Speaker 1: really thin and they're achieving all their goals, they've never 283 00:12:30,440 --> 00:12:34,120 Speaker 1: been sixty kilos. The issue is that the nutrient deficiencies 284 00:12:34,120 --> 00:12:36,480 Speaker 1: and the starvation effect that can come from that. So 285 00:12:36,600 --> 00:12:39,480 Speaker 1: just be mindful that if you are choosing to do 286 00:12:39,600 --> 00:12:42,200 Speaker 1: more of a fad starvation diet, don't do it for 287 00:12:42,240 --> 00:12:44,920 Speaker 1: a long period of time because the more starvation you do, 288 00:12:45,000 --> 00:12:47,200 Speaker 1: the more it messes with your head and your physiology. 289 00:12:47,600 --> 00:12:49,440 Speaker 1: And there's some long term consequences of that. 290 00:12:49,559 --> 00:12:51,640 Speaker 2: Yeah, couldn't agree more. You know, we just sort of 291 00:12:51,640 --> 00:12:53,199 Speaker 2: play the long game, don't we. I think so many 292 00:12:53,200 --> 00:12:55,880 Speaker 2: of us want quick fast, quick fast, quick fast, and 293 00:12:55,920 --> 00:12:58,400 Speaker 2: it's like everything in this world comes at us instantly. 294 00:12:58,440 --> 00:12:59,719 Speaker 2: You know, we want some food, we go on we 295 00:12:59,840 --> 00:13:01,640 Speaker 2: get to Uber eats. We want a date, We go 296 00:13:01,679 --> 00:13:03,439 Speaker 2: on Dinder and we swipe right or left or I 297 00:13:03,480 --> 00:13:04,760 Speaker 2: don't even know which way you're supposed to. 298 00:13:04,760 --> 00:13:07,640 Speaker 1: Swipe on Tinder a date? Would we say it's a date? 299 00:13:07,800 --> 00:13:09,800 Speaker 2: Maybe you want some intimacy? You know, you can have 300 00:13:09,920 --> 00:13:13,000 Speaker 2: these things at your fingertips you want something. David ordered 301 00:13:13,040 --> 00:13:15,880 Speaker 2: some gardening gloves from Amazon last Saturday night. It was 302 00:13:15,880 --> 00:13:17,520 Speaker 2: like eleven pm at night and he's like, I've got 303 00:13:17,559 --> 00:13:19,400 Speaker 2: to order them now because I need them regarding tomorrow. 304 00:13:19,480 --> 00:13:22,120 Speaker 2: That we literally at the doorstep on like Sunday morning, 305 00:13:22,160 --> 00:13:24,040 Speaker 2: and I was like, who even delivers on a Sunday, 306 00:13:24,080 --> 00:13:27,760 Speaker 2: and he's like Amazon does hot Tip, but like we 307 00:13:27,760 --> 00:13:30,199 Speaker 2: were just so used to getting everything we want basically 308 00:13:30,240 --> 00:13:32,959 Speaker 2: instantly that fat loss is no different. So I think, really, 309 00:13:33,080 --> 00:13:35,240 Speaker 2: if we can play the long game, they're the people 310 00:13:35,280 --> 00:13:37,319 Speaker 2: that do the best long term, they get the best results. 311 00:13:37,320 --> 00:13:39,720 Speaker 2: Their bodies adapt to it better. So it's not to 312 00:13:39,720 --> 00:13:41,480 Speaker 2: say that fast weight loss is a bad thing, but 313 00:13:41,520 --> 00:13:43,640 Speaker 2: it's not fat loss. Like we want fat loss, and 314 00:13:43,679 --> 00:13:46,000 Speaker 2: fat loss cannot be fast, as you said, for so 315 00:13:46,040 --> 00:13:47,960 Speaker 2: many of us, we've got some of these extra fat 316 00:13:47,960 --> 00:13:51,040 Speaker 2: deposits in areas of our body that to mobilize it, 317 00:13:51,040 --> 00:13:53,680 Speaker 2: it's going to take some time to really evaporate that. 318 00:13:53,800 --> 00:13:56,280 Speaker 2: I guess fat mass over time, because what happens to 319 00:13:56,320 --> 00:13:57,760 Speaker 2: fat mass is when we get rid of it, we 320 00:13:57,800 --> 00:13:59,960 Speaker 2: sort of metabolize a little bit. We breathe a little 321 00:14:00,200 --> 00:14:01,800 Speaker 2: out of CO two, a little bit comes out and 322 00:14:01,840 --> 00:14:04,160 Speaker 2: waste products. Like I'm not sure if people understand where 323 00:14:04,160 --> 00:14:07,160 Speaker 2: fat actually goes. It doesn't just dissipate into thin air. 324 00:14:07,600 --> 00:14:09,720 Speaker 2: It has to go through some sort of metabolic processes 325 00:14:09,800 --> 00:14:11,480 Speaker 2: and our bodies. For our bodies to clear it out, 326 00:14:11,480 --> 00:14:14,080 Speaker 2: That stuff takes time. So I really do think that 327 00:14:14,120 --> 00:14:16,640 Speaker 2: we should be playing the long game here, and for 328 00:14:16,679 --> 00:14:18,559 Speaker 2: so many of us, we're just not consistent enough to 329 00:14:18,600 --> 00:14:20,760 Speaker 2: see those results because we want them on the scale, 330 00:14:20,760 --> 00:14:22,480 Speaker 2: and we want them on the scale daily. And as 331 00:14:22,480 --> 00:14:24,880 Speaker 2: you mentioned, Susy, going out like a high salty meal 332 00:14:24,960 --> 00:14:26,480 Speaker 2: can add a couple of you know, extra kilos to 333 00:14:26,560 --> 00:14:29,240 Speaker 2: the scale. Having a decent bowl motion can take off 334 00:14:29,280 --> 00:14:31,080 Speaker 2: a couple of kilos on the scale as well. So 335 00:14:31,280 --> 00:14:33,800 Speaker 2: if you're a little bit locked up or constipated, you know, 336 00:14:33,920 --> 00:14:36,520 Speaker 2: just working on your digestion, working on your gut health 337 00:14:36,560 --> 00:14:38,960 Speaker 2: can give you some good benefits as well. Whether or 338 00:14:39,000 --> 00:14:40,520 Speaker 2: not it's fat mass or not, you're going to see 339 00:14:40,520 --> 00:14:43,040 Speaker 2: those changes on the scale. So scale weight isn't everything. 340 00:14:43,080 --> 00:14:45,760 Speaker 2: I've always been a big band of taking progress photos, 341 00:14:45,760 --> 00:14:48,280 Speaker 2: taking measurements using an item of clothing. You know, a 342 00:14:48,280 --> 00:14:50,200 Speaker 2: lot of times my lady say to me, I didn't 343 00:14:50,240 --> 00:14:52,320 Speaker 2: even really notice this, but I put my brass trap in, 344 00:14:52,400 --> 00:14:54,720 Speaker 2: you know, one extra clip or something like that. So 345 00:14:54,800 --> 00:14:57,760 Speaker 2: it's like they're seeing that fat mass over time, they're 346 00:14:57,760 --> 00:15:01,080 Speaker 2: seeing those body composition changes just like it in their clothing. 347 00:15:01,160 --> 00:15:02,920 Speaker 2: Like you know, their bras are a little bit you know, 348 00:15:02,920 --> 00:15:04,320 Speaker 2: they used to be quite tight and now they're a 349 00:15:04,360 --> 00:15:07,040 Speaker 2: little bit looser. That's a sign of great progress, regardless 350 00:15:07,080 --> 00:15:09,200 Speaker 2: of what the scale will say. So I've always been 351 00:15:09,200 --> 00:15:11,600 Speaker 2: a fan of using multiple markers of progress and not 352 00:15:11,840 --> 00:15:14,880 Speaker 2: just heavily relying on that little metal box, which for 353 00:15:14,960 --> 00:15:16,720 Speaker 2: so many of us gives us so much grief and 354 00:15:16,800 --> 00:15:18,080 Speaker 2: gets a sinner head too much. 355 00:15:18,160 --> 00:15:20,280 Speaker 1: I think true, and it's a general rule of thumb. 356 00:15:20,320 --> 00:15:22,320 Speaker 1: If you want to lose sure, you can lose two 357 00:15:22,360 --> 00:15:24,800 Speaker 1: three kilos very quickly, even within a course of the week, 358 00:15:24,800 --> 00:15:27,280 Speaker 1: with what we call a low residue diet, loads of 359 00:15:27,280 --> 00:15:30,360 Speaker 1: fruits and vegetables, more liquid food. Absolutely, But as you said, 360 00:15:30,400 --> 00:15:32,920 Speaker 1: it's not fat mass. So let's be very clear. If 361 00:15:32,960 --> 00:15:34,960 Speaker 1: the goal is to lose five kilos of fat mass, 362 00:15:34,960 --> 00:15:37,200 Speaker 1: you've got to give it three to four weeks minimum. 363 00:15:37,360 --> 00:15:39,800 Speaker 1: If it's ten kilos, i'd say closer to three months, 364 00:15:39,800 --> 00:15:42,280 Speaker 1: and twenty kilos for six months. So I think the 365 00:15:42,360 --> 00:15:45,080 Speaker 1: more honest and open we are about those times that 366 00:15:45,120 --> 00:15:49,080 Speaker 1: are required to adjust calories, to incorporate different types of training, 367 00:15:49,120 --> 00:15:51,880 Speaker 1: to change body composition. If that's the goal for you 368 00:15:51,920 --> 00:15:54,800 Speaker 1: to build a body that's taking you into many future 369 00:15:54,880 --> 00:15:57,480 Speaker 1: years of your life, that's sort of the time frame 370 00:15:57,520 --> 00:15:59,640 Speaker 1: to be looking at, and you know we've overeaten or 371 00:15:59,680 --> 00:16:02,120 Speaker 1: gained over many years. We've got to give ourselves the 372 00:16:02,200 --> 00:16:05,720 Speaker 1: time to reprogram and get our body back to where 373 00:16:05,720 --> 00:16:07,680 Speaker 1: we want it to be long term, not just for 374 00:16:07,720 --> 00:16:08,600 Speaker 1: the short term. 375 00:16:08,800 --> 00:16:11,120 Speaker 2: Absolutely, and I guess that probably brings us on to 376 00:16:11,200 --> 00:16:13,760 Speaker 2: our next client case study of the week talking about 377 00:16:13,800 --> 00:16:16,440 Speaker 2: muscle mass, because again, muscle mass is something where we 378 00:16:16,480 --> 00:16:18,880 Speaker 2: need to play the long game, particularly with females. If 379 00:16:18,880 --> 00:16:21,800 Speaker 2: you're a male listening, you will gain muscle mass quicker, easier, 380 00:16:21,800 --> 00:16:25,120 Speaker 2: and faster than sadly we do as females. So you 381 00:16:25,120 --> 00:16:27,560 Speaker 2: know a lot of you know, I've been weight training 382 00:16:27,560 --> 00:16:29,320 Speaker 2: in the gym for eight years now, Susie. I didn't 383 00:16:29,320 --> 00:16:32,920 Speaker 2: really see any real results in terms of significant muscles, 384 00:16:32,960 --> 00:16:34,960 Speaker 2: I would say for a couple of years. Granted I 385 00:16:35,000 --> 00:16:37,280 Speaker 2: probably wasn't doing the right type of exercises in the 386 00:16:37,320 --> 00:16:40,120 Speaker 2: gym to begin with that, I wasn't doing that progressive overload. 387 00:16:40,320 --> 00:16:42,120 Speaker 2: But I think gaining muscle mass is something that we 388 00:16:42,160 --> 00:16:44,600 Speaker 2: get asked equally as frequently as we get us for 389 00:16:44,720 --> 00:16:46,720 Speaker 2: you know, fat mass as well. So when we talk 390 00:16:46,760 --> 00:16:49,280 Speaker 2: about gaining muscle mass, I think probably the most important 391 00:16:49,480 --> 00:16:51,560 Speaker 2: thing for our listeners at home to understand is that 392 00:16:51,600 --> 00:16:54,280 Speaker 2: we need an even distribution of protein throughout the day, 393 00:16:54,720 --> 00:16:57,080 Speaker 2: and too many of us are back ending our protein intech. 394 00:16:57,120 --> 00:16:59,040 Speaker 2: We're not having enough at breakfast, we're not having enough 395 00:16:59,040 --> 00:17:02,000 Speaker 2: at lunch, and then dinner's just massively blown out. And 396 00:17:02,040 --> 00:17:04,280 Speaker 2: I think what a lot of people maybe don't understand 397 00:17:04,320 --> 00:17:07,280 Speaker 2: or don't appreciate, is that the human body only needs 398 00:17:07,320 --> 00:17:09,640 Speaker 2: a certain amount of protein at the one time. Any 399 00:17:09,760 --> 00:17:11,720 Speaker 2: more than that or are they going to store it, 400 00:17:11,880 --> 00:17:13,639 Speaker 2: We're going to use it as a substrate or use 401 00:17:13,640 --> 00:17:16,840 Speaker 2: it as energy. So more protein is not necessarily better. 402 00:17:17,000 --> 00:17:19,080 Speaker 2: The body will absorb and utilize as much as it 403 00:17:19,160 --> 00:17:21,560 Speaker 2: needs in terms of gaining lean muscle mass, and then 404 00:17:21,560 --> 00:17:23,400 Speaker 2: the rest of it's going to be stored as additional 405 00:17:23,400 --> 00:17:25,320 Speaker 2: body fat, or it's going to be used as energy. 406 00:17:25,359 --> 00:17:28,080 Speaker 2: If you're active and your requirements are quite high. Put 407 00:17:28,160 --> 00:17:29,760 Speaker 2: it that way. So I think a lot of people 408 00:17:29,800 --> 00:17:32,360 Speaker 2: just think protein, protein, protein, it's gold, it's gold. But 409 00:17:32,440 --> 00:17:36,360 Speaker 2: more is not necessarily better, particularly for smaller females as well, 410 00:17:36,440 --> 00:17:39,320 Speaker 2: So that even distribution is super super important, which is 411 00:17:39,320 --> 00:17:41,439 Speaker 2: why you know, it's really important that we get in 412 00:17:41,480 --> 00:17:43,000 Speaker 2: a good whack at breakfast time, we get in a 413 00:17:43,000 --> 00:17:45,080 Speaker 2: good whack of protein at lunchtime. And you know, for 414 00:17:45,119 --> 00:17:46,720 Speaker 2: some of us, just adding a boiled egg to a 415 00:17:46,800 --> 00:17:49,600 Speaker 2: lunch salad is not enough for gaining muscle mass. And 416 00:17:49,640 --> 00:17:52,520 Speaker 2: you will gain muscle mass far easier in a calorie 417 00:17:52,680 --> 00:17:56,320 Speaker 2: surplus then you will in a calorie deficit. So yes, 418 00:17:56,440 --> 00:17:59,760 Speaker 2: it is possible for some people to actively drop body 419 00:17:59,800 --> 00:18:02,359 Speaker 2: fat and gain muscle mass at the same time, but 420 00:18:02,560 --> 00:18:04,879 Speaker 2: not everybody. And if we really look at the research 421 00:18:04,920 --> 00:18:07,520 Speaker 2: in science, Susie, when it comes from a sports nutrition perspective, 422 00:18:07,920 --> 00:18:10,800 Speaker 2: it is those new big gains is what we want. 423 00:18:10,840 --> 00:18:13,399 Speaker 2: So the people that are able to actively lose body 424 00:18:13,400 --> 00:18:15,520 Speaker 2: fat and gain muscle mass at the same time are 425 00:18:15,520 --> 00:18:19,000 Speaker 2: those people who are either new to resistance training or 426 00:18:19,000 --> 00:18:22,399 Speaker 2: who've taken a significant period of time off resistance training 427 00:18:22,560 --> 00:18:25,000 Speaker 2: and coming back to it. They are probably the only 428 00:18:25,040 --> 00:18:28,400 Speaker 2: people that can really actively gain muscle mass in a deficit. 429 00:18:28,600 --> 00:18:31,600 Speaker 2: The rest of us need to cycle between calorie surpluses, 430 00:18:31,640 --> 00:18:34,159 Speaker 2: which means, yes, we will actively gain muscle mass, but 431 00:18:34,160 --> 00:18:36,159 Speaker 2: guess what, guys, We're also actively going to put on 432 00:18:36,200 --> 00:18:38,320 Speaker 2: some fat mass as well. It's so much easier to 433 00:18:38,320 --> 00:18:40,679 Speaker 2: gain muscle mass in a surplus and then we'll then 434 00:18:40,800 --> 00:18:43,680 Speaker 2: cycle between a calorie deficit to get off that fat mass. 435 00:18:43,720 --> 00:18:45,800 Speaker 2: So you'll see a lot of bodybuilders doing that where 436 00:18:45,840 --> 00:18:48,960 Speaker 2: they actively cycle between surpluses and deficits because it is 437 00:18:49,000 --> 00:18:51,640 Speaker 2: the easiest and fastest way to gain significant muscle mass 438 00:18:51,680 --> 00:18:53,879 Speaker 2: and then drop the fat mass. For the majority of us, 439 00:18:53,920 --> 00:18:56,800 Speaker 2: and i'd probably only say maybe a handful of our listeners, 440 00:18:56,840 --> 00:18:58,680 Speaker 2: or you know, a small percentage of our listeners can 441 00:18:58,720 --> 00:19:01,720 Speaker 2: actually have the benefit of those new bi gains where 442 00:19:01,760 --> 00:19:04,119 Speaker 2: they're newer to resistance training and they have a benefit 443 00:19:04,119 --> 00:19:06,880 Speaker 2: where they're actively able to gain muscle mass and drop 444 00:19:06,880 --> 00:19:08,280 Speaker 2: body fat at the same time. And I have a 445 00:19:08,280 --> 00:19:11,800 Speaker 2: wonderful podcast with Alan Arragon who's one of the gurus 446 00:19:11,800 --> 00:19:14,760 Speaker 2: and sports nutrition on my podcast episode as well talking 447 00:19:14,760 --> 00:19:16,679 Speaker 2: about those new big gains if you're interested. But I 448 00:19:16,680 --> 00:19:18,480 Speaker 2: think so many of us are trying to drop body 449 00:19:18,480 --> 00:19:20,520 Speaker 2: fat and gain muscle mass at the same time, and 450 00:19:20,560 --> 00:19:23,000 Speaker 2: it's really just not I guess, an effective goal of 451 00:19:23,119 --> 00:19:25,000 Speaker 2: going to work out for most of us. So they're 452 00:19:25,040 --> 00:19:27,119 Speaker 2: probably my two big points, Suzie. Most of us will 453 00:19:27,119 --> 00:19:30,080 Speaker 2: gain muscle mass far easier in a calorie surplus, which 454 00:19:30,320 --> 00:19:32,919 Speaker 2: you know. Side note means extra fat gain as well. 455 00:19:32,960 --> 00:19:34,760 Speaker 2: If you're in a calorie surf plus, you're eating more 456 00:19:34,760 --> 00:19:37,159 Speaker 2: calories than your body needs. Yes, you're going to easily 457 00:19:37,160 --> 00:19:39,680 Speaker 2: gain muscle, but you'll also put on some additional fat mass. 458 00:19:39,680 --> 00:19:41,679 Speaker 2: It's not the end of the world. It just is 459 00:19:42,000 --> 00:19:44,680 Speaker 2: how it is, and that even distribution of protein throughout 460 00:19:44,720 --> 00:19:48,040 Speaker 2: the day is really really the key point for gaining 461 00:19:48,119 --> 00:19:50,479 Speaker 2: muscle mass overall. I think enough a lot of us 462 00:19:50,520 --> 00:19:53,000 Speaker 2: just aren't eating enough protein in that sort of first 463 00:19:53,000 --> 00:19:54,600 Speaker 2: part of the day, and we're doing silly things like 464 00:19:54,600 --> 00:19:57,120 Speaker 2: intimate fasting. When the goal is gaining muscle mass, you're 465 00:19:57,160 --> 00:19:59,320 Speaker 2: just you're trying to run fast but ghostlow at the 466 00:19:59,320 --> 00:20:01,480 Speaker 2: same time, you know, like the two things that you're 467 00:20:01,480 --> 00:20:03,000 Speaker 2: doing in opposition to each other. 468 00:20:03,600 --> 00:20:05,880 Speaker 1: Two And admittedly I don't do a lot of gaining 469 00:20:05,960 --> 00:20:08,920 Speaker 1: lean muscle tissue with my female clients because I will 470 00:20:08,920 --> 00:20:11,760 Speaker 1: say that inshong resistant clients will have about twenty percent 471 00:20:11,800 --> 00:20:13,640 Speaker 1: more muscle mass to start with, so often I'm about 472 00:20:13,680 --> 00:20:16,360 Speaker 1: changing body composition. But I have did spend a lot 473 00:20:16,359 --> 00:20:18,959 Speaker 1: of time early in my career working with male athletes 474 00:20:19,119 --> 00:20:21,480 Speaker 1: on muscle mass gain, and as a general rule of 475 00:20:21,480 --> 00:20:24,280 Speaker 1: thumblyand we would work on five hundred extra calories minimum 476 00:20:24,280 --> 00:20:27,240 Speaker 1: per day or two thousand killoguls. Definitely five to six 477 00:20:27,320 --> 00:20:29,080 Speaker 1: small meals, and we would run that and if we 478 00:20:29,080 --> 00:20:31,879 Speaker 1: weren't getting about half a kilo to even one kilo 479 00:20:31,880 --> 00:20:34,040 Speaker 1: of muscle mass a week, we would then add supplementary 480 00:20:34,040 --> 00:20:36,719 Speaker 1: protein as other meals at the end and the beginning 481 00:20:36,720 --> 00:20:39,439 Speaker 1: of the day. That's obviously a very specific group of 482 00:20:39,440 --> 00:20:44,600 Speaker 1: the population, but I will refer back to the recommendations 483 00:20:44,600 --> 00:20:47,840 Speaker 1: for protein per serve because there was a study done 484 00:20:47,880 --> 00:20:51,000 Speaker 1: looking at egg protein, so very high quality animal based protein, 485 00:20:51,040 --> 00:20:53,119 Speaker 1: and they found the sweet spot was about twenty grams 486 00:20:53,119 --> 00:20:55,880 Speaker 1: of protein per serve, which is sort of often half 487 00:20:55,920 --> 00:20:58,480 Speaker 1: what you'll get in a standard protein powder, or even 488 00:20:58,520 --> 00:21:00,760 Speaker 1: if you're having a protein powder with milk, you're getting 489 00:21:00,880 --> 00:21:04,880 Speaker 1: at least thirty. So it absolutely is about regularity and timing. 490 00:21:04,920 --> 00:21:08,080 Speaker 1: And what we would generally observe is that the rugby 491 00:21:08,080 --> 00:21:10,720 Speaker 1: boys specifically would have sort of three or four big 492 00:21:10,760 --> 00:21:13,120 Speaker 1: meals when they needed five or six smaller with less 493 00:21:13,119 --> 00:21:15,560 Speaker 1: protein in each one, and that's scattered through. So a 494 00:21:15,600 --> 00:21:18,600 Speaker 1: lot of that muscle mass comes down to organization and 495 00:21:18,640 --> 00:21:21,480 Speaker 1: planning and having that good quality protein available across a 496 00:21:21,560 --> 00:21:23,880 Speaker 1: range of foods, because what the other thing that would 497 00:21:23,880 --> 00:21:27,439 Speaker 1: happen is is that they would have great four or 498 00:21:27,440 --> 00:21:29,720 Speaker 1: five days a week was great, but then they would 499 00:21:29,760 --> 00:21:31,240 Speaker 1: write off two or three on the weekend when they 500 00:21:31,280 --> 00:21:34,199 Speaker 1: wouldn't eat. So it's about consistency and having five or 501 00:21:34,200 --> 00:21:36,720 Speaker 1: six good days, not just a couple of good ones 502 00:21:36,760 --> 00:21:39,399 Speaker 1: per week when you're training. And the other thing, as 503 00:21:39,400 --> 00:21:41,399 Speaker 1: you said, you can't do both. You can't because they 504 00:21:41,400 --> 00:21:43,439 Speaker 1: would come in and say, the boys, I want to 505 00:21:43,440 --> 00:21:45,560 Speaker 1: gain muscle five kilos, but I don't want to gain 506 00:21:45,560 --> 00:21:47,400 Speaker 1: any extra fat, and it's just not going to work 507 00:21:47,440 --> 00:21:49,639 Speaker 1: like that. The body will gain both. It's a cycle, 508 00:21:49,680 --> 00:21:52,000 Speaker 1: it's a machine, and so we would get let's get 509 00:21:52,000 --> 00:21:54,080 Speaker 1: the weight on because that's the hardest thing to do, 510 00:21:54,520 --> 00:21:56,720 Speaker 1: and then we can also lean you up later once 511 00:21:56,800 --> 00:21:59,159 Speaker 1: the weight is there. But you're right, you will absolutely 512 00:21:59,240 --> 00:22:02,320 Speaker 1: gain some fatman, if your goal is to gain muscle tissue, 513 00:22:02,359 --> 00:22:05,240 Speaker 1: and then it's about adjusting it back down. That timing 514 00:22:05,280 --> 00:22:08,400 Speaker 1: is the most important thing, and quality and balance of nutrients, 515 00:22:08,440 --> 00:22:11,440 Speaker 1: and you need both carbohydrate and protein, and actually more 516 00:22:11,480 --> 00:22:14,639 Speaker 1: carbohydrate than brotine to gain muscle tissue. As it's a 517 00:22:14,680 --> 00:22:18,240 Speaker 1: metabolically very intense action and requires the body to work 518 00:22:18,359 --> 00:22:20,760 Speaker 1: really hard and then of course be complimented with the 519 00:22:20,840 --> 00:22:21,840 Speaker 1: right type of training. 520 00:22:22,080 --> 00:22:23,600 Speaker 2: And I think the right type of training is key 521 00:22:23,600 --> 00:22:25,600 Speaker 2: because I've had clients who are doing you know, yoga 522 00:22:25,720 --> 00:22:27,600 Speaker 2: or pilates and their goal is to actively put on 523 00:22:27,680 --> 00:22:29,960 Speaker 2: some lean muscle mass. I'm saying, you're just you're not 524 00:22:30,000 --> 00:22:32,120 Speaker 2: doing the right type of training, and they say, oh, well, 525 00:22:32,119 --> 00:22:34,000 Speaker 2: you know, this girl only does yoga and she looks 526 00:22:34,000 --> 00:22:36,240 Speaker 2: super lean. But I think there's a very difference between 527 00:22:36,280 --> 00:22:38,800 Speaker 2: having a very lean body shape where you can visibly 528 00:22:38,840 --> 00:22:42,440 Speaker 2: see some muscle mass, but actively putting on some significant 529 00:22:42,480 --> 00:22:43,959 Speaker 2: lean muscle mass as well. So I think a lot 530 00:22:44,000 --> 00:22:47,000 Speaker 2: of people what they're asking for and maybe not entirely 531 00:22:47,080 --> 00:22:49,119 Speaker 2: sure of what that means. I think a lot of 532 00:22:49,160 --> 00:22:51,400 Speaker 2: people just want that sort of that lean tone look, 533 00:22:51,400 --> 00:22:53,760 Speaker 2: which comes with just dropping body fat and maintaining what 534 00:22:53,840 --> 00:22:57,120 Speaker 2: muscle mass they have, versus actively gaining some muscle mass 535 00:22:57,160 --> 00:22:58,800 Speaker 2: like we see in a lot of our body comp 536 00:22:58,880 --> 00:23:01,240 Speaker 2: checks and power lifters and that sort of thing. So 537 00:23:01,280 --> 00:23:03,800 Speaker 2: I think just being clear on what the goal actually 538 00:23:03,880 --> 00:23:05,720 Speaker 2: is for you, but for a lot of us, we're 539 00:23:05,720 --> 00:23:07,480 Speaker 2: just not doing the right type of training. We need 540 00:23:07,520 --> 00:23:10,360 Speaker 2: to be doing that resistance training, putting our bodies under 541 00:23:10,359 --> 00:23:13,520 Speaker 2: progressive overload to see those muscles grow. And again, I've 542 00:23:13,520 --> 00:23:16,399 Speaker 2: got a great podcast on leand Ward Nutrition podcast with 543 00:23:16,720 --> 00:23:19,800 Speaker 2: Zenia Wood Choose and advanced exercise physiologists, and she really 544 00:23:19,800 --> 00:23:22,000 Speaker 2: talks about the you know, the cup five mistakes that 545 00:23:22,040 --> 00:23:24,800 Speaker 2: you're making when you're trying to actively gain lean muscle mass. 546 00:23:24,800 --> 00:23:26,200 Speaker 2: And for so many of us, we're just not doing 547 00:23:26,240 --> 00:23:28,520 Speaker 2: the right type of training. The program that we've got 548 00:23:28,560 --> 00:23:31,159 Speaker 2: isn't set up for us, the nutrition's not right, and 549 00:23:31,160 --> 00:23:32,359 Speaker 2: so there are a lot of things that do go 550 00:23:32,440 --> 00:23:34,840 Speaker 2: into gaining muscle mass. But I think working with a 551 00:23:34,840 --> 00:23:38,560 Speaker 2: proper qualified exercise expert is one thing, and working with 552 00:23:38,640 --> 00:23:41,280 Speaker 2: a proper qualified sports sietition is another thing. So I 553 00:23:41,280 --> 00:23:43,560 Speaker 2: think those two things really do go hand in hand. 554 00:23:43,760 --> 00:23:46,320 Speaker 2: And if you are somebody on a vegan or a 555 00:23:46,320 --> 00:23:48,560 Speaker 2: plant based side, or just make a small note here, Susie, 556 00:23:49,000 --> 00:23:51,879 Speaker 2: really important to understand that with your protein powders and 557 00:23:51,920 --> 00:23:54,919 Speaker 2: your quality types of protein that you're actively getting in, 558 00:23:55,000 --> 00:23:57,640 Speaker 2: you'll need more because the body doesn't absorb plant based 559 00:23:57,680 --> 00:24:00,679 Speaker 2: protein as easily or readily as it does animal based protein, 560 00:24:00,920 --> 00:24:02,840 Speaker 2: and you really want to look for your protein powders 561 00:24:02,840 --> 00:24:05,440 Speaker 2: and supplements if you are using them. Some people don't 562 00:24:05,440 --> 00:24:07,400 Speaker 2: need them, but on a plant based diet, a lot 563 00:24:07,760 --> 00:24:09,920 Speaker 2: a lot do. Just to get in that enough protein 564 00:24:09,960 --> 00:24:12,280 Speaker 2: throughout the day, you'll need at least two to three 565 00:24:12,320 --> 00:24:16,080 Speaker 2: grams of loucine per serve of protein, which I guess 566 00:24:16,080 --> 00:24:17,960 Speaker 2: a lot of supplement companies have gotten a lot better 567 00:24:18,000 --> 00:24:20,119 Speaker 2: at this, SUSI, but I'm still coming across brands on 568 00:24:20,160 --> 00:24:22,159 Speaker 2: the market that some of my plant based clients are 569 00:24:22,240 --> 00:24:24,159 Speaker 2: using and they're sending them two minim like it's just 570 00:24:24,320 --> 00:24:26,600 Speaker 2: it doesn't have the lucine in there to activate the 571 00:24:26,680 --> 00:24:29,200 Speaker 2: muscle protein synthesis or to grow the muscle, which is 572 00:24:29,240 --> 00:24:32,040 Speaker 2: what we really really want. So if you're using a 573 00:24:32,080 --> 00:24:34,280 Speaker 2: brand of you know, vegan protein powder that doesn't have 574 00:24:34,320 --> 00:24:35,840 Speaker 2: that in there, again, you're not going to get the 575 00:24:35,840 --> 00:24:39,239 Speaker 2: full benefit from muscle protein synthesis, which is ideally what 576 00:24:39,240 --> 00:24:42,080 Speaker 2: you're using the protein powder for. So definitely check out 577 00:24:42,080 --> 00:24:44,879 Speaker 2: your vegan based protein. If you're using a way based protein, 578 00:24:44,880 --> 00:24:46,600 Speaker 2: it's got it in there. Don't even worry about it. 579 00:24:46,600 --> 00:24:48,680 Speaker 2: It's really just for our vegan or our plant based 580 00:24:48,680 --> 00:24:49,320 Speaker 2: listeners at home. 581 00:24:49,600 --> 00:24:51,119 Speaker 1: Good point, because I know we do have quite a 582 00:24:51,160 --> 00:24:53,320 Speaker 1: few of those. So we look forward to seeing your 583 00:24:53,440 --> 00:24:56,679 Speaker 1: muscles on the Nutrition Couch podcast Instagram page very soonly. 584 00:24:58,160 --> 00:25:01,239 Speaker 1: But for this week's product of the week, we have 585 00:25:01,280 --> 00:25:03,960 Speaker 1: a very popular food. Now I'm not sure if the 586 00:25:03,960 --> 00:25:06,840 Speaker 1: bodybuilders are having a whole lot of it, but it 587 00:25:06,920 --> 00:25:09,360 Speaker 1: is one of the products from the Now. I don't 588 00:25:09,359 --> 00:25:10,919 Speaker 1: think I'm going to say this correctly, but is it 589 00:25:11,000 --> 00:25:12,080 Speaker 1: no shoe. 590 00:25:11,800 --> 00:25:15,760 Speaker 2: Nushe Actually don't know, nushe maybe nushew. 591 00:25:16,720 --> 00:25:19,600 Speaker 1: It's the group of low sugar foods. They've got some 592 00:25:19,680 --> 00:25:22,679 Speaker 1: cake mixes, they've got some snack bars and todaily and 593 00:25:22,720 --> 00:25:27,240 Speaker 1: we wanted to talk about the donuts because who doesn't 594 00:25:27,280 --> 00:25:30,800 Speaker 1: love a donut And there's a whole lot of these flavored, 595 00:25:31,320 --> 00:25:34,840 Speaker 1: ninety five percent sugar free donuts. I've chosen today. The 596 00:25:34,880 --> 00:25:38,320 Speaker 1: one to have a look at is the birthday cake donut, 597 00:25:39,000 --> 00:25:41,119 Speaker 1: and it looks pretty tasty, you have to be honest, 598 00:25:41,200 --> 00:25:43,360 Speaker 1: and when we take a closer look, per forty five 599 00:25:43,440 --> 00:25:46,800 Speaker 1: gram serve, it comes in at just over one hundred calories, 600 00:25:46,840 --> 00:25:50,680 Speaker 1: five hundred kilodelels, four grams of protein, eight point two 601 00:25:50,680 --> 00:25:53,680 Speaker 1: grams of total fat six point one grams are saturated fat, 602 00:25:54,160 --> 00:25:57,960 Speaker 1: only four point two grams of carbohydrate. But what I 603 00:25:58,000 --> 00:26:00,919 Speaker 1: will say is that it's got four six grams of 604 00:26:01,080 --> 00:26:04,359 Speaker 1: fiber as well as seven point six grams of erythritol, 605 00:26:04,359 --> 00:26:07,400 Speaker 1: which is a sweetener we've referred to previously, and that's 606 00:26:07,440 --> 00:26:10,240 Speaker 1: where we're getting that sweet taste in that cake without 607 00:26:10,240 --> 00:26:12,360 Speaker 1: the actual added sugar, which comes in at just two 608 00:26:12,400 --> 00:26:15,520 Speaker 1: point two grams. So when I take a deeper dive 609 00:26:15,600 --> 00:26:18,760 Speaker 1: leand it's a gluten free product using natural sweetness, the 610 00:26:18,840 --> 00:26:22,560 Speaker 1: first ingredient is egg water vanilla flavored icing, which is 611 00:26:22,600 --> 00:26:27,639 Speaker 1: where the erythritol is primarily used. Some sustainable palm kernel oil, 612 00:26:27,720 --> 00:26:31,520 Speaker 1: coconut oil, sweet lethuson, natural vanilla, pumpkin pure. The list 613 00:26:31,560 --> 00:26:34,680 Speaker 1: goes on. It is quite a process food to achieve 614 00:26:34,800 --> 00:26:38,480 Speaker 1: those nutrients and such a low calorie load. Now, I 615 00:26:38,600 --> 00:26:41,920 Speaker 1: have not tried these donuts, but I know I've got 616 00:26:41,960 --> 00:26:44,879 Speaker 1: friends who are massive fans of these products, particularly the 617 00:26:44,920 --> 00:26:47,640 Speaker 1: snack bars. I know the donuts are really popular. 618 00:26:47,720 --> 00:26:49,240 Speaker 2: Have you tried one? I think I have from a 619 00:26:49,280 --> 00:26:51,240 Speaker 2: memory a little while ago, but I've got a client 620 00:26:51,240 --> 00:26:53,960 Speaker 2: who loves the just the cake. They do like little 621 00:26:54,040 --> 00:26:56,080 Speaker 2: sort of single serve cake. So she's a big fan 622 00:26:56,119 --> 00:26:57,919 Speaker 2: of them, But I don't know. I think it's an 623 00:26:57,920 --> 00:27:00,359 Speaker 2: overly processed food on paper. I think the macarini tns 624 00:27:00,400 --> 00:27:02,879 Speaker 2: in the calories look really great. But I've always been 625 00:27:02,920 --> 00:27:04,719 Speaker 2: a fan of if you know you're going to eat 626 00:27:04,760 --> 00:27:06,199 Speaker 2: the thing, eat the thing you want the most. I 627 00:27:06,200 --> 00:27:08,320 Speaker 2: think a lot of people, again, are having these things 628 00:27:08,359 --> 00:27:10,960 Speaker 2: on a regular basis forgetting that this really is still 629 00:27:11,000 --> 00:27:13,960 Speaker 2: an overly processed food. Sure it's probably better than ninety 630 00:27:13,960 --> 00:27:16,560 Speaker 2: five percent of them on the market, but again it's 631 00:27:16,640 --> 00:27:18,480 Speaker 2: one of those health halo Sure it looks all right 632 00:27:18,520 --> 00:27:20,320 Speaker 2: on paper, but I mean, is it really going to 633 00:27:20,400 --> 00:27:23,040 Speaker 2: give you the maximal satisfaction? Like you've got to absolutely 634 00:27:23,080 --> 00:27:24,879 Speaker 2: love it, and if you don't, then I think that 635 00:27:24,880 --> 00:27:27,159 Speaker 2: we're probably just eating far too much of them just 636 00:27:27,200 --> 00:27:29,200 Speaker 2: because we think that they're a lot healthier, or eating 637 00:27:29,200 --> 00:27:31,560 Speaker 2: two or three of these, you know, multiple times a 638 00:27:31,560 --> 00:27:33,440 Speaker 2: week because we think it's healthier. But it doesn't look 639 00:27:33,480 --> 00:27:35,399 Speaker 2: too bad on paper, it does have quite a lot 640 00:27:35,400 --> 00:27:38,040 Speaker 2: of saturated fat in it. I'm not really a donut person, though, 641 00:27:38,080 --> 00:27:41,280 Speaker 2: so I probably shouldn't. Probably aren't the best, isn't the goodness, Maan, 642 00:27:41,280 --> 00:27:43,080 Speaker 2: I can't even talk Toda. I'm probably not the best 643 00:27:43,080 --> 00:27:45,840 Speaker 2: person to be commenting on donuts. I'm much more of 644 00:27:45,880 --> 00:27:48,560 Speaker 2: a almond crossot kind of girl, or a cheesecake kind 645 00:27:48,560 --> 00:27:50,760 Speaker 2: of girl. I mean, it doesn't look too bad on paper, right, 646 00:27:50,800 --> 00:27:53,560 Speaker 2: it's for certain type of individual. But I think we 647 00:27:53,600 --> 00:27:55,520 Speaker 2: can't go past the fact that it is an overly 648 00:27:55,560 --> 00:27:59,080 Speaker 2: processed food. It's not something that would be comparable to 649 00:27:59,119 --> 00:28:01,000 Speaker 2: a tube of Greek yoga, are an apple or a 650 00:28:01,000 --> 00:28:01,800 Speaker 2: handle of nuts. 651 00:28:02,400 --> 00:28:04,840 Speaker 1: Well, they're three seventy five per donut. They're only forty 652 00:28:04,840 --> 00:28:07,240 Speaker 1: five grams, so they're quite small. What I will say though, 653 00:28:07,440 --> 00:28:10,640 Speaker 1: is that for donut lovers is that donuts are one 654 00:28:10,640 --> 00:28:13,359 Speaker 1: of the richest sources of trans fats in the diet 655 00:28:13,400 --> 00:28:15,800 Speaker 1: of Australians because they still have quite a lot of 656 00:28:15,840 --> 00:28:17,879 Speaker 1: transpats in them because of the type of oil and 657 00:28:17,920 --> 00:28:20,480 Speaker 1: processing they use. So unfortunately, when we go to commercial 658 00:28:20,480 --> 00:28:24,000 Speaker 1: donut shops or commercial donuts, they often got trans fats 659 00:28:24,040 --> 00:28:25,560 Speaker 1: in them. And I would say, if it doesn't have 660 00:28:26,040 --> 00:28:28,800 Speaker 1: zero transfats listed, because they're trying to showcase that they 661 00:28:28,840 --> 00:28:31,760 Speaker 1: don't have it, they probably have it. Because baked goods 662 00:28:31,800 --> 00:28:34,159 Speaker 1: are one of the richest sources in our diet, so 663 00:28:34,200 --> 00:28:36,959 Speaker 1: I'm always a bit careful of that. So I'd say, potentially, 664 00:28:37,200 --> 00:28:38,760 Speaker 1: if you love a donut and you love this one, 665 00:28:38,800 --> 00:28:41,240 Speaker 1: it's less likely to have those transpats in it, although 666 00:28:41,280 --> 00:28:43,080 Speaker 1: it does have still quite a hefty dose of six 667 00:28:43,080 --> 00:28:45,760 Speaker 1: point one grams of saturated fat, which is really a 668 00:28:45,800 --> 00:28:48,400 Speaker 1: type of fat you'd want to be minimizing in the diet, 669 00:28:48,920 --> 00:28:51,240 Speaker 1: you know, I think occasionally leanne if you love it, 670 00:28:51,640 --> 00:28:54,840 Speaker 1: would I spend three dollars seventy on this donut? Probably not? 671 00:28:55,240 --> 00:28:58,760 Speaker 1: Do I try and minimize donut consumption in general for everybody. Yes. 672 00:28:59,040 --> 00:29:01,720 Speaker 1: Do I love donuts, Yes, So it's always you know, 673 00:29:01,760 --> 00:29:03,280 Speaker 1: when you enjoy it, and I think if you're going 674 00:29:03,320 --> 00:29:05,880 Speaker 1: to have it occasionally from the very donut van in 675 00:29:05,920 --> 00:29:08,240 Speaker 1: New South Wales, which is famous, but it would definitely 676 00:29:08,240 --> 00:29:10,520 Speaker 1: not be a food that I would ever encourage people 677 00:29:10,560 --> 00:29:12,960 Speaker 1: to include in their diet more than it very occasionally, 678 00:29:12,960 --> 00:29:15,800 Speaker 1: maybe once a month. So yeah, I just be mindful 679 00:29:15,800 --> 00:29:17,680 Speaker 1: that when something sounds too good to be true, it 680 00:29:17,760 --> 00:29:19,960 Speaker 1: usually is, and they're pretty processed. You know, You're looking 681 00:29:20,040 --> 00:29:23,360 Speaker 1: at something that's got many, many ingredients, several of which 682 00:29:23,360 --> 00:29:25,920 Speaker 1: you wouldn't be recommending in general. So yeah, I would 683 00:29:25,920 --> 00:29:28,479 Speaker 1: definitely not be thinking that they're a great choice, and 684 00:29:28,520 --> 00:29:32,360 Speaker 1: it's perhaps slightly better than the full strength fatty donut 685 00:29:32,360 --> 00:29:34,920 Speaker 1: from the supermarket. But would I be putting it on 686 00:29:34,960 --> 00:29:36,960 Speaker 1: a meal plan. No. I would say if you want 687 00:29:36,960 --> 00:29:39,520 Speaker 1: to have it, enjoy it very occasionally. That yeah, I'm 688 00:29:39,560 --> 00:29:41,840 Speaker 1: sort of very similar to you. That kind of ingredient 689 00:29:41,920 --> 00:29:43,480 Speaker 1: process list doesn't do much for me. 690 00:29:44,160 --> 00:29:45,920 Speaker 2: I think. I mean, two of the top ingredients are 691 00:29:45,960 --> 00:29:48,400 Speaker 2: palm oil and coconut oil, which you know, I'd never 692 00:29:48,440 --> 00:29:51,120 Speaker 2: really ever recommended either of those oils. So I just 693 00:29:51,160 --> 00:29:53,040 Speaker 2: think in of it looks like a donut probably is 694 00:29:53,080 --> 00:29:55,160 Speaker 2: a donut. Sure, it's probably a better option than going 695 00:29:55,200 --> 00:29:57,880 Speaker 2: and buying you know, the normal standard cinnamon donuts that 696 00:29:57,920 --> 00:30:00,360 Speaker 2: you get from I don't know, the standard doughnut, although 697 00:30:00,360 --> 00:30:02,920 Speaker 2: they do smell delicious. I'd probably much prefer having one 698 00:30:02,960 --> 00:30:04,880 Speaker 2: of them, you know, once every six months, and one 699 00:30:04,920 --> 00:30:07,080 Speaker 2: of these sort of bad boys every every week, but 700 00:30:07,360 --> 00:30:09,360 Speaker 2: each to their own. If you absolutely love it, then 701 00:30:09,400 --> 00:30:11,400 Speaker 2: I think that you know, it can be included as 702 00:30:11,440 --> 00:30:13,400 Speaker 2: part of a healthy diet. But if you're doing this 703 00:30:13,720 --> 00:30:15,560 Speaker 2: many times a week, then you're going out and you're 704 00:30:15,600 --> 00:30:17,400 Speaker 2: drinking alcohol on the weekend, and you're having you know, 705 00:30:17,440 --> 00:30:19,600 Speaker 2: burgers and fries and that sort of thing. It really 706 00:30:19,680 --> 00:30:22,320 Speaker 2: does come down to the quality of your diet overall. 707 00:30:22,440 --> 00:30:24,240 Speaker 2: This is sort of the only treat in your diet. 708 00:30:24,280 --> 00:30:26,720 Speaker 2: I think you're really really well off on the right track. 709 00:30:26,920 --> 00:30:28,800 Speaker 2: But if you're doing this and you're blowing out on 710 00:30:28,840 --> 00:30:30,720 Speaker 2: the weekends and you're having you know, chocolate out to 711 00:30:30,760 --> 00:30:32,400 Speaker 2: dinner every night, and you're having a couple of ice 712 00:30:32,400 --> 00:30:34,000 Speaker 2: creams a week, and there's a lot of alcohol in 713 00:30:34,000 --> 00:30:36,360 Speaker 2: your diet and you're getting uberroots twice a week, this 714 00:30:36,480 --> 00:30:38,160 Speaker 2: isn't really going to save you. Put it that way. 715 00:30:38,200 --> 00:30:41,000 Speaker 2: I think it's really about the overall quality of your 716 00:30:41,040 --> 00:30:43,200 Speaker 2: diet overall, which for a lot of people will need 717 00:30:43,240 --> 00:30:45,320 Speaker 2: to make their own judgment calls. It's not a bad product. 718 00:30:45,520 --> 00:30:48,080 Speaker 2: It's probably a lot better than a normal standard donut, 719 00:30:48,120 --> 00:30:49,840 Speaker 2: but it is still a treat. Put it that way. 720 00:30:49,840 --> 00:30:51,680 Speaker 2: I don't think there's any sort of getting around that 721 00:30:51,960 --> 00:30:54,600 Speaker 2: when looking at the actual ingredients. Even though the macros 722 00:30:54,640 --> 00:30:55,240 Speaker 2: do look quite. 723 00:30:55,120 --> 00:30:56,760 Speaker 1: Good and I haven't tried it, so I don't know. 724 00:30:56,800 --> 00:30:58,520 Speaker 1: Maybe it doesn't taste great at I mate let us know, 725 00:30:58,920 --> 00:31:00,680 Speaker 1: let us know, listeners, I've had it and if you 726 00:31:00,680 --> 00:31:02,960 Speaker 1: love it, and we'll take your word for it. But 727 00:31:03,080 --> 00:31:04,280 Speaker 1: that's our thoughts on it. 728 00:31:04,320 --> 00:31:07,440 Speaker 2: Anyway, Susie and I don't try everything that comes through 729 00:31:07,440 --> 00:31:09,520 Speaker 2: in terms of listening questions or product reviews. We must 730 00:31:09,560 --> 00:31:11,640 Speaker 2: admit we like to try some of the better products. 731 00:31:11,680 --> 00:31:13,160 Speaker 2: But you know, as I said, I'm a big fan 732 00:31:13,200 --> 00:31:15,240 Speaker 2: of my own soul foods. I'm not really a donut person. 733 00:31:15,320 --> 00:31:16,800 Speaker 2: So even though it's a healthier donut, I'm not going 734 00:31:16,840 --> 00:31:18,640 Speaker 2: to waste my calories on that. I'd much rather have 735 00:31:19,040 --> 00:31:22,240 Speaker 2: a brownie or an armored Caisson Fair instead of these, 736 00:31:22,480 --> 00:31:25,080 Speaker 2: you know, quote unquote healthier donuts. So that's that's my 737 00:31:25,120 --> 00:31:28,120 Speaker 2: fair enough, fair enough, And then moving on to our 738 00:31:28,160 --> 00:31:31,320 Speaker 2: final segment of the show, Susy listening question is about carbs. 739 00:31:31,320 --> 00:31:33,880 Speaker 2: So a listener has written in an asked us what 740 00:31:34,000 --> 00:31:36,200 Speaker 2: is a serving of carbohydrates? And how do we know 741 00:31:36,280 --> 00:31:38,440 Speaker 2: how much we need? And this is kind of like 742 00:31:38,480 --> 00:31:40,280 Speaker 2: how long is a piece of stream? Right, because every 743 00:31:40,280 --> 00:31:43,400 Speaker 2: single person is different, every single person has different requirements. 744 00:31:43,520 --> 00:31:46,000 Speaker 2: And you know, are you a male, are you a female? 745 00:31:46,040 --> 00:31:48,440 Speaker 2: Are you active? You know, what are your goals? Here 746 00:31:48,480 --> 00:31:51,240 Speaker 2: as well. I think it really really does come into 747 00:31:51,760 --> 00:31:53,600 Speaker 2: the mix. There's there's many, many things, and I don't 748 00:31:53,600 --> 00:31:56,840 Speaker 2: think we can really recommend what a serving of carbohydrates is, 749 00:31:56,920 --> 00:31:58,640 Speaker 2: but maybe we sort of talk about it from a 750 00:31:58,640 --> 00:32:02,360 Speaker 2: diabetic perspective, what is one standard serving of carbohydrates? And 751 00:32:02,400 --> 00:32:05,440 Speaker 2: then you know, what do the majority of active females 752 00:32:05,520 --> 00:32:07,480 Speaker 2: or active males tend to need. Do you think that's 753 00:32:07,480 --> 00:32:08,960 Speaker 2: probably the best way to do it? Well? 754 00:32:09,000 --> 00:32:10,760 Speaker 1: I have always been taught, and perhaps this is a 755 00:32:10,760 --> 00:32:13,760 Speaker 1: dietitian thing. We're taught that about fifteen grams of carbohydrate 756 00:32:13,840 --> 00:32:16,120 Speaker 1: is what we used to call in exchange, and where 757 00:32:16,160 --> 00:32:19,240 Speaker 1: that came from was recommendations for people with diabetes in 758 00:32:19,320 --> 00:32:21,680 Speaker 1: terms of counting their blood glucose units and matching it 759 00:32:21,720 --> 00:32:24,160 Speaker 1: to their insular requirements. So that's a bit of history. 760 00:32:24,640 --> 00:32:27,440 Speaker 1: But I generally work off one to two serves per meal, 761 00:32:27,520 --> 00:32:30,080 Speaker 1: and that comes in between twenty and thirty grams per serve, 762 00:32:30,520 --> 00:32:33,400 Speaker 1: and that comes back to a reference point that sort 763 00:32:33,440 --> 00:32:35,760 Speaker 1: of what we would refer to as a higher carbohydrate 764 00:32:35,800 --> 00:32:38,640 Speaker 1: diet or fifty to sixty percent carbohydrate will come in 765 00:32:38,680 --> 00:32:41,760 Speaker 1: between say one point fifty two hundred or more grams 766 00:32:41,760 --> 00:32:45,640 Speaker 1: of carbohydrate per day. A moderate carbohydrate diet, which is 767 00:32:45,680 --> 00:32:49,440 Speaker 1: something similar to CSIO, would come in between say maybe 768 00:32:49,720 --> 00:32:52,560 Speaker 1: eighty one hundred up to about one fifty, and then 769 00:32:52,640 --> 00:32:55,920 Speaker 1: low carbohydrate diets sort of have traditionally been referred to 770 00:32:56,000 --> 00:32:58,760 Speaker 1: less than about eighty grams, and then very low carbohydrate 771 00:32:58,840 --> 00:33:02,000 Speaker 1: or keto diets as say fifty or even thirty grams. 772 00:33:02,040 --> 00:33:05,960 Speaker 1: So it comes back to that reference point. Now, I count, 773 00:33:06,040 --> 00:33:08,160 Speaker 1: as I said, twenty to thirty grams per serve, and 774 00:33:08,200 --> 00:33:10,120 Speaker 1: I'm usually doing it with a taper towards the end 775 00:33:10,160 --> 00:33:13,160 Speaker 1: of the day. And as very rough guide, the average 776 00:33:13,160 --> 00:33:17,160 Speaker 1: female who is exercising moderately who has a goal of 777 00:33:17,200 --> 00:33:20,400 Speaker 1: body fat loss may need between say one p twenty 778 00:33:20,440 --> 00:33:23,360 Speaker 1: one forty one sixty grams of carbohydrate. But you're rightly, 779 00:33:23,400 --> 00:33:25,959 Speaker 1: and it's not an exact science. It's very rough guidelines 780 00:33:26,000 --> 00:33:31,000 Speaker 1: for people depending on activity, age, metabolism, insin resistant status, diet, 781 00:33:31,080 --> 00:33:34,120 Speaker 1: your goals, you know all of those variables. But I 782 00:33:34,160 --> 00:33:37,120 Speaker 1: think you know as a take home message, I look 783 00:33:37,160 --> 00:33:39,120 Speaker 1: at products and if they've got about twenty grams of 784 00:33:39,160 --> 00:33:43,200 Speaker 1: carbohydrate perserve, it's usually a pretty good quality product because 785 00:33:43,200 --> 00:33:45,840 Speaker 1: that would mean that it tends to have a higher 786 00:33:45,840 --> 00:33:49,520 Speaker 1: protein proportion because it's a whole grain carbohydrate, so it 787 00:33:49,560 --> 00:33:51,600 Speaker 1: tends to weed out some of the rubbish. Whereas when 788 00:33:51,640 --> 00:33:54,200 Speaker 1: you're saying, as a reference, looking at a piece of bread, 789 00:33:54,920 --> 00:33:57,960 Speaker 1: breads that have like forty fifty grams of carbohydrate tend 790 00:33:58,000 --> 00:34:00,560 Speaker 1: to be things like Turkish bread or lebanese or really 791 00:34:00,640 --> 00:34:02,760 Speaker 1: large slices of sour dough, so they tend to be 792 00:34:02,840 --> 00:34:05,800 Speaker 1: larger and more processed. So that's the reference point that 793 00:34:05,960 --> 00:34:09,080 Speaker 1: I use with products. A piece of fruits about twenty 794 00:34:09,120 --> 00:34:12,239 Speaker 1: grams of carbohydrate. About a third to half a cup 795 00:34:12,280 --> 00:34:16,920 Speaker 1: of grain is about twenty grams of carbohydrate, so very roughly. 796 00:34:17,440 --> 00:34:20,120 Speaker 1: But in terms of how much do you need, if 797 00:34:20,120 --> 00:34:23,360 Speaker 1: you're counting a couple of serves per meal, say breakfast, lunch, 798 00:34:23,719 --> 00:34:26,480 Speaker 1: maybe afternoon snack and dinner, and your weight stable, you're 799 00:34:26,520 --> 00:34:30,839 Speaker 1: probably on track. But if you are wanting to lose 800 00:34:30,880 --> 00:34:33,840 Speaker 1: weight and you have one or one serve per meal, 801 00:34:33,880 --> 00:34:36,560 Speaker 1: and then you're you know, it's quite technical in the 802 00:34:36,600 --> 00:34:38,080 Speaker 1: sense of how much do you need. I think it 803 00:34:38,120 --> 00:34:41,400 Speaker 1: really depends on the dietary goals. And indeed, much of 804 00:34:41,440 --> 00:34:44,080 Speaker 1: what we spend time working with clients on is adjusting 805 00:34:44,080 --> 00:34:46,600 Speaker 1: those carbohydrates to help them achieve those goals. So I 806 00:34:46,640 --> 00:34:49,920 Speaker 1: would say that if you are, you know, having a 807 00:34:49,960 --> 00:34:51,839 Speaker 1: couple of serves per meal and not getting to where 808 00:34:51,840 --> 00:34:53,960 Speaker 1: you want with your diet, that may be signs that 809 00:34:54,120 --> 00:34:56,520 Speaker 1: a concert with a dietitian or even spending some time 810 00:34:56,560 --> 00:34:59,319 Speaker 1: on something like My Fitness Power and learning a little 811 00:34:59,320 --> 00:35:01,879 Speaker 1: bit more about carbohydrate may be a really good thing 812 00:35:01,960 --> 00:35:03,520 Speaker 1: to work at or have a look at. 813 00:35:03,800 --> 00:35:06,200 Speaker 2: And I think the quality of the carbohydrate matters absolutely, 814 00:35:06,320 --> 00:35:09,880 Speaker 2: like some you know, whole grain quality carbohydrate versus just 815 00:35:09,920 --> 00:35:11,520 Speaker 2: you know, dumping in a whole heap of sugar or 816 00:35:11,600 --> 00:35:14,520 Speaker 2: maple syrup into a smoothie definitely matters. But I do 817 00:35:14,600 --> 00:35:16,839 Speaker 2: also think the type of activity that you're doing. If 818 00:35:16,880 --> 00:35:19,400 Speaker 2: you're somebody who lifts heavy weights, if you have a 819 00:35:19,480 --> 00:35:22,040 Speaker 2: large training load, or if you're doing that higher intensity 820 00:35:22,080 --> 00:35:24,839 Speaker 2: type activity, you will need more carbohydrate. But if you're 821 00:35:24,880 --> 00:35:27,960 Speaker 2: someone that does lower intensity activity, if walking is your 822 00:35:28,000 --> 00:35:31,279 Speaker 2: main form of exercise, polaatese, yoga, I mean, depending on 823 00:35:31,440 --> 00:35:33,920 Speaker 2: the type you know, if you're doing those crazy inversions 824 00:35:33,960 --> 00:35:35,359 Speaker 2: and that sort of thing, that can you know, burn 825 00:35:35,440 --> 00:35:37,680 Speaker 2: up quite a lot of calories. But if the exercise 826 00:35:37,680 --> 00:35:40,520 Speaker 2: that you're doing is overall quite low intensity. If the 827 00:35:40,520 --> 00:35:43,319 Speaker 2: goal isn't to actively build muscle mass, you probably can 828 00:35:43,360 --> 00:35:45,960 Speaker 2: get away with having a lot less carbohydrate. I think 829 00:35:45,960 --> 00:35:47,680 Speaker 2: the really the goal for fat loss is A. You 830 00:35:47,719 --> 00:35:49,600 Speaker 2: need to be in a calorie deficit. B, you need 831 00:35:49,640 --> 00:35:51,680 Speaker 2: your protein high, and we want some quality fiber in 832 00:35:51,719 --> 00:35:53,920 Speaker 2: there to keep you full. But fats and carbs in 833 00:35:53,960 --> 00:35:56,000 Speaker 2: the diet are something that I've always been happy to 834 00:35:56,080 --> 00:35:58,680 Speaker 2: interchange with my clients. Some of my clients really like 835 00:35:58,800 --> 00:36:01,239 Speaker 2: their fat. They want to add better and pesto and 836 00:36:01,320 --> 00:36:03,360 Speaker 2: cheese and nuts and that sort of thing into every meal. 837 00:36:03,520 --> 00:36:05,520 Speaker 2: So I don't have a lot of calories left over 838 00:36:05,560 --> 00:36:07,680 Speaker 2: to play with, so I'll happily give them two or 839 00:36:07,680 --> 00:36:10,480 Speaker 2: three serves of fat and very very low carbohydrate meals 840 00:36:10,480 --> 00:36:12,560 Speaker 2: if they're not doing the training that needs it. Versus 841 00:36:12,640 --> 00:36:15,440 Speaker 2: I have some of my other ladies who love carbohydrates, 842 00:36:15,440 --> 00:36:18,040 Speaker 2: so they will happily have you know, two three servings 843 00:36:18,040 --> 00:36:20,600 Speaker 2: of carbohydrate in a meal and go a lot lower 844 00:36:20,600 --> 00:36:22,600 Speaker 2: fat with their meals, and they do a lot better 845 00:36:22,640 --> 00:36:24,200 Speaker 2: off that. So I really do think this is such 846 00:36:24,200 --> 00:36:28,040 Speaker 2: an individualized question. Really comes down to your goals, your lifestyle, 847 00:36:28,120 --> 00:36:30,400 Speaker 2: your body shape, even your gender. You know, we know 848 00:36:30,440 --> 00:36:33,400 Speaker 2: that males will need more carbohydrates. They're generally in larger bodies, 849 00:36:33,400 --> 00:36:35,359 Speaker 2: they're generally a little bit more active, got some more 850 00:36:35,400 --> 00:36:38,319 Speaker 2: muscle mass than our female counterparts. So I really do 851 00:36:38,360 --> 00:36:40,319 Speaker 2: think that this is not sort of a question we 852 00:36:40,320 --> 00:36:42,560 Speaker 2: can give a direct answer on, is it, Susie? But 853 00:36:42,640 --> 00:36:45,040 Speaker 2: I tend to use around about fifteen grams as a 854 00:36:45,080 --> 00:36:47,359 Speaker 2: sort of serving size as well, and I think most 855 00:36:47,400 --> 00:36:49,000 Speaker 2: of my ladies are having sort of two to three 856 00:36:49,000 --> 00:36:51,120 Speaker 2: servings per meal. And then of course it comes down 857 00:36:51,160 --> 00:36:53,160 Speaker 2: to if you're someone that snacks a lot, you can 858 00:36:53,200 --> 00:36:55,200 Speaker 2: probably do with less carbohydrates in your meal. But if 859 00:36:55,239 --> 00:36:57,560 Speaker 2: you're someone who only eats three standard meals a day 860 00:36:57,560 --> 00:36:59,080 Speaker 2: and you don't snack a lot, you can probably get 861 00:36:59,080 --> 00:37:01,440 Speaker 2: away with having more hydrate in your meal. So there 862 00:37:01,440 --> 00:37:04,359 Speaker 2: are so many different things to think about when we're 863 00:37:04,360 --> 00:37:06,120 Speaker 2: talking about it, And this is why working one on 864 00:37:06,120 --> 00:37:08,480 Speaker 2: one with a dietitian to come up with a personalized 865 00:37:08,520 --> 00:37:11,360 Speaker 2: plan for you your lifestyle and your goals is just 866 00:37:11,400 --> 00:37:14,120 Speaker 2: so key, isn't It's real? There's no real getting around it. 867 00:37:14,120 --> 00:37:15,840 Speaker 2: You can google as many things as you want, but 868 00:37:16,080 --> 00:37:17,719 Speaker 2: if you're not getting those results at the end of 869 00:37:17,760 --> 00:37:20,160 Speaker 2: the day, it is probably time to enlist the help 870 00:37:20,200 --> 00:37:22,239 Speaker 2: of the dietitian because this is what we get a 871 00:37:22,320 --> 00:37:25,200 Speaker 2: university for four or five years for, is to help 872 00:37:25,239 --> 00:37:25,920 Speaker 2: you guys. 873 00:37:26,200 --> 00:37:29,560 Speaker 1: And it's probably leads to something I would say. My 874 00:37:29,680 --> 00:37:32,360 Speaker 1: clients are often women who aren't doing as much activity, 875 00:37:32,440 --> 00:37:35,040 Speaker 1: so they may only be having one or two carbohydrates 876 00:37:35,080 --> 00:37:37,200 Speaker 1: per meal, but I will adjust it. But what I 877 00:37:37,200 --> 00:37:39,959 Speaker 1: will say, Leanne is that in Australian diets, where things 878 00:37:39,960 --> 00:37:42,280 Speaker 1: tend to go wrong at dinner is that the serving 879 00:37:42,320 --> 00:37:44,480 Speaker 1: sizes of the carbohydrates tend to be two or three 880 00:37:44,520 --> 00:37:46,720 Speaker 1: times what we actually need. So if you think about 881 00:37:47,040 --> 00:37:50,960 Speaker 1: popular carbohydrates served with dinner, there's rice or pasta, or potato. 882 00:37:51,520 --> 00:37:55,120 Speaker 1: Sometimes people are having sweet potato and corn and regular 883 00:37:55,160 --> 00:37:59,120 Speaker 1: potato or it mashed so it's very concentrated. Or chips, 884 00:37:59,239 --> 00:38:01,400 Speaker 1: you know, a serve of hot chips or wedges is 885 00:38:01,520 --> 00:38:04,359 Speaker 1: like five or six and we're having twenty, so we're 886 00:38:04,360 --> 00:38:06,200 Speaker 1: having a lot and we don't really think about it. 887 00:38:06,560 --> 00:38:08,319 Speaker 1: Or in the case of rice with sturf fries, we're 888 00:38:08,320 --> 00:38:10,479 Speaker 1: having two or three cups, which is you know, six 889 00:38:10,520 --> 00:38:14,120 Speaker 1: serves of carbohydrates. So often just being aware of portions 890 00:38:14,160 --> 00:38:16,799 Speaker 1: of some of those more concentrated carbohydrates can be all 891 00:38:16,800 --> 00:38:19,600 Speaker 1: people need to just realize actually how much they're having 892 00:38:19,600 --> 00:38:21,719 Speaker 1: and they may only need half a cup cooked, they 893 00:38:21,719 --> 00:38:23,680 Speaker 1: don't need the two whole cups, and they're much better 894 00:38:23,680 --> 00:38:26,000 Speaker 1: to load the dinner plate with veggies. So we work 895 00:38:26,040 --> 00:38:27,680 Speaker 1: off you know, half to one cup or about a 896 00:38:27,760 --> 00:38:29,960 Speaker 1: quarter of the plate. And often when we fix that 897 00:38:30,040 --> 00:38:32,600 Speaker 1: dinner load of carbohydrate and opt for more whole grain 898 00:38:32,719 --> 00:38:36,760 Speaker 1: varieties or brown rice or whole meal pasta or veggie carbs, 899 00:38:37,040 --> 00:38:39,239 Speaker 1: that often fix where we can be overdoing things and 900 00:38:39,280 --> 00:38:39,920 Speaker 1: not realizing it. 901 00:38:40,360 --> 00:38:41,840 Speaker 2: But I mean, if your goal isn't weight loss, if 902 00:38:41,840 --> 00:38:43,680 Speaker 2: your goal is to actively gain muscle mass, of your 903 00:38:43,680 --> 00:38:46,320 Speaker 2: goal is to gain weight because you've lost a significant 904 00:38:46,320 --> 00:38:48,520 Speaker 2: amount of weight without really trying, or your goal is 905 00:38:48,520 --> 00:38:50,839 Speaker 2: to performance based because you're an athlete, like a lot 906 00:38:50,840 --> 00:38:53,239 Speaker 2: of crossfitters athletes, that sort of thing, we'll need half 907 00:38:53,280 --> 00:38:55,480 Speaker 2: a plate of carbohydrates and mealer quarter is just too 908 00:38:55,520 --> 00:38:58,400 Speaker 2: low for them. And especially with growing children, that sort 909 00:38:58,440 --> 00:39:01,200 Speaker 2: of seeing the carbohydrate portion should be a lot bigger 910 00:39:01,239 --> 00:39:03,480 Speaker 2: than once we hit sort of hit that adulthood and 911 00:39:03,640 --> 00:39:05,480 Speaker 2: you know, actively want to try and lose weight, so 912 00:39:05,680 --> 00:39:08,840 Speaker 2: it definitely is a different recommendation for every person. And 913 00:39:08,880 --> 00:39:11,400 Speaker 2: then some people tend to cycle their carbohydrates throughout the 914 00:39:11,400 --> 00:39:13,840 Speaker 2: week where they give themselves more on exercise days and 915 00:39:13,840 --> 00:39:15,640 Speaker 2: a little bit less on other days. Like that's another 916 00:39:15,680 --> 00:39:17,720 Speaker 2: way you can do it. There's no real I guess 917 00:39:17,840 --> 00:39:20,160 Speaker 2: right or wrong, but it's probably a difficult question to 918 00:39:20,200 --> 00:39:23,000 Speaker 2: answer because we're also very different and what does the 919 00:39:23,239 --> 00:39:26,360 Speaker 2: average person actually look like. I'm certainly not average, Susie. 920 00:39:26,360 --> 00:39:29,440 Speaker 2: I know you're not average, So it's really difficult for 921 00:39:29,520 --> 00:39:32,160 Speaker 2: us to give a recommendation based on that. 922 00:39:32,600 --> 00:39:34,600 Speaker 1: One hundred percent and everyone's different. But I think as 923 00:39:34,640 --> 00:39:36,800 Speaker 1: a guide, as said, looking at the labels and getting 924 00:39:36,800 --> 00:39:39,760 Speaker 1: those serves and become more familiar with the food choices, 925 00:39:39,920 --> 00:39:41,440 Speaker 1: that is a smart thing for all of us to 926 00:39:41,480 --> 00:39:44,160 Speaker 1: be doing. And as I said, it can be quite 927 00:39:44,760 --> 00:39:46,960 Speaker 1: eye opening perhaps when you have a look at actually 928 00:39:47,040 --> 00:39:49,680 Speaker 1: how much carbohydrate you're consuming, if you have a bit 929 00:39:49,680 --> 00:39:51,520 Speaker 1: of a look or those serves of rice and pasta, 930 00:39:51,600 --> 00:39:53,200 Speaker 1: and sometimes that's all we need to pull back a 931 00:39:53,200 --> 00:39:57,080 Speaker 1: little bit, if is so required. But that does bring 932 00:39:57,120 --> 00:39:59,800 Speaker 1: us lean to the end of another session of the 933 00:39:59,840 --> 00:40:03,200 Speaker 1: Newnutrition Couch Podcast, So if you have not done so already, 934 00:40:03,520 --> 00:40:05,640 Speaker 1: don't forget to subscribe to have us delivered to your 935 00:40:05,640 --> 00:40:08,399 Speaker 1: inbox every Sunday morning. And we always love it when 936 00:40:08,400 --> 00:40:10,840 Speaker 1: you can leave us a review. We're very grateful to 937 00:40:11,000 --> 00:40:13,920 Speaker 1: the Nutrition Couch Podcast listeners. We've had a great number 938 00:40:13,960 --> 00:40:16,120 Speaker 1: of reviews come up. It really helps us in the 939 00:40:16,160 --> 00:40:17,920 Speaker 1: Apple chart, So if you have time a couple of 940 00:40:18,000 --> 00:40:21,600 Speaker 1: minutes to leave us a review, we would be really grateful. 941 00:40:21,920 --> 00:40:24,359 Speaker 1: We have our Instagram and Facebook sites running for any 942 00:40:24,360 --> 00:40:28,560 Speaker 1: feedback or ideas for segments, and that's at the Nutrition 943 00:40:28,680 --> 00:40:31,239 Speaker 1: Couch Podcast and we look forward to seeing you same time, 944 00:40:31,480 --> 00:40:34,600 Speaker 1: the same place next Sunday. So thanks for listening. 945 00:40:34,760 --> 00:40:46,240 Speaker 2: Catch you next week, guys,