1 00:00:00,400 --> 00:00:02,719 Speaker 1: Do you regularly have a meal off from your healthy 2 00:00:02,759 --> 00:00:06,160 Speaker 1: eating plan or put more apply, do you factor a 3 00:00:06,280 --> 00:00:09,639 Speaker 1: cheat meal or even a cheat day as part of 4 00:00:09,680 --> 00:00:13,040 Speaker 1: your eating routine. Well, there's some brand new research to 5 00:00:13,119 --> 00:00:17,279 Speaker 1: suggest that a cheat maybe actually doing your diet more 6 00:00:17,320 --> 00:00:20,759 Speaker 1: harm than good. And today Leanne and I take a 7 00:00:20,840 --> 00:00:24,279 Speaker 1: closer look wise by I'm Susie Burrow normally and Wood 8 00:00:24,400 --> 00:00:26,680 Speaker 1: and each week we bring you The Nutrition Couch, the 9 00:00:26,720 --> 00:00:28,680 Speaker 1: bi weekly podcast that keeps you up to date on 10 00:00:28,760 --> 00:00:31,400 Speaker 1: everything you need to know in the world nutrition as 11 00:00:31,400 --> 00:00:33,600 Speaker 1: well as cheating. Today were going to take a deep 12 00:00:33,640 --> 00:00:36,559 Speaker 1: dive into alcohol consumption and really be honest about how 13 00:00:36,640 --> 00:00:39,239 Speaker 1: much is too much? And our listener question comes from 14 00:00:39,240 --> 00:00:42,360 Speaker 1: our Instagram and it's asking about sugar free lollies and 15 00:00:42,440 --> 00:00:46,280 Speaker 1: are they really a good choice? So, Leanne, this popped 16 00:00:46,360 --> 00:00:50,440 Speaker 1: up on my newsfeed recently and I instantly thought to myself, 17 00:00:50,440 --> 00:00:52,400 Speaker 1: this is a great topic for us, and it's even 18 00:00:52,440 --> 00:00:54,440 Speaker 1: more pertinent because we've just come off the back of 19 00:00:54,520 --> 00:00:58,920 Speaker 1: Mother's Day and my clients have certainly been cheating and 20 00:00:58,960 --> 00:01:01,960 Speaker 1: not just a little. I've been sort of getting food 21 00:01:02,000 --> 00:01:04,800 Speaker 1: diaries coming over the weekend and being like, WHOA, that 22 00:01:04,920 --> 00:01:07,399 Speaker 1: was certainly not a meal off. It was certainly a 23 00:01:07,520 --> 00:01:11,800 Speaker 1: weekend of eating. So I think, first of all, we'll 24 00:01:11,800 --> 00:01:14,120 Speaker 1: talk a little bit about history of cheating in a 25 00:01:14,200 --> 00:01:19,080 Speaker 1: diet context, because, notoriously, or from my memory of it, 26 00:01:19,080 --> 00:01:23,200 Speaker 1: it came originally from bodybuilding practices, where bodybuilders are so 27 00:01:23,400 --> 00:01:25,200 Speaker 1: very very strict for a period when they're going through 28 00:01:25,240 --> 00:01:28,480 Speaker 1: their strip phase, and then they will sometimes factor in 29 00:01:28,560 --> 00:01:31,039 Speaker 1: as part of their strip when they're getting ready for competition, 30 00:01:31,120 --> 00:01:33,839 Speaker 1: to cheat where they'll allow themselves to have a heavier 31 00:01:33,880 --> 00:01:36,520 Speaker 1: meal and will allow for eating out or perhaps something 32 00:01:36,560 --> 00:01:40,160 Speaker 1: they're craving. And that was something that traditionally that kind 33 00:01:40,200 --> 00:01:44,679 Speaker 1: of regime sport would routinely talk about a cheat meal. Now, 34 00:01:44,959 --> 00:01:49,120 Speaker 1: certainly people will then extrapolate that, And the issue I've 35 00:01:49,160 --> 00:01:52,160 Speaker 1: always had with clients in general is that a cheat 36 00:01:52,320 --> 00:01:55,320 Speaker 1: is not just enjoying something in moderation, so saying a 37 00:01:55,320 --> 00:01:57,720 Speaker 1: beautiful pastor because they're out, or a couple of glasses 38 00:01:57,720 --> 00:02:02,200 Speaker 1: of wine. It's psychologically gives license to binge and overeat. 39 00:02:02,240 --> 00:02:04,440 Speaker 1: And indeed I saw that with some of my ladies 40 00:02:04,480 --> 00:02:06,880 Speaker 1: over the weekend. It wasn't that they ate a few 41 00:02:06,920 --> 00:02:09,880 Speaker 1: extra things. They gave themselves permission to eat large quantities 42 00:02:10,120 --> 00:02:12,880 Speaker 1: of poor quality food and the guys that they were 43 00:02:12,919 --> 00:02:16,359 Speaker 1: off their diet. Now we know psychologically and that that 44 00:02:16,440 --> 00:02:20,119 Speaker 1: lends itself to the diet cycle where the belief sits 45 00:02:20,880 --> 00:02:24,000 Speaker 1: psychologically that your diet has to be perfect and then 46 00:02:24,040 --> 00:02:26,040 Speaker 1: you're either off or you're on, and it can really 47 00:02:26,080 --> 00:02:28,400 Speaker 1: fuel that diet culture. And you and I have both 48 00:02:28,440 --> 00:02:31,280 Speaker 1: always been very clear that we do not support that, 49 00:02:31,720 --> 00:02:33,480 Speaker 1: and what we're trying to do with our clients is 50 00:02:33,480 --> 00:02:35,519 Speaker 1: to create balance. And sure there might be a meal 51 00:02:35,600 --> 00:02:38,160 Speaker 1: or to each week that's more indulgent or heavier in calories, 52 00:02:38,520 --> 00:02:40,680 Speaker 1: but simply it's about them buffering it and having some 53 00:02:40,800 --> 00:02:43,640 Speaker 1: lighter days because inevitably and in life, there will be 54 00:02:43,680 --> 00:02:45,440 Speaker 1: times that we eat high calorie food and there'll be 55 00:02:45,480 --> 00:02:48,640 Speaker 1: times that we eat lighter. But certainly for clients who 56 00:02:48,680 --> 00:02:52,200 Speaker 1: have had a long history of dieting, to work and 57 00:02:52,840 --> 00:02:55,240 Speaker 1: get rid of that whole belief structure that you've got 58 00:02:55,240 --> 00:02:57,080 Speaker 1: to be perfect to achieve results and have to be 59 00:02:57,160 --> 00:02:59,000 Speaker 1: on or off something can take a lot of a 60 00:02:59,000 --> 00:03:02,320 Speaker 1: lot of work over time. But this was interesting research 61 00:03:02,960 --> 00:03:06,240 Speaker 1: that got widespread coverage. It actually came from the University 62 00:03:06,240 --> 00:03:09,840 Speaker 1: of New South Wales in Sydney to It was a 63 00:03:09,919 --> 00:03:13,320 Speaker 1: rat study, but it was specifically looking at the difference 64 00:03:13,440 --> 00:03:16,800 Speaker 1: when the rats were on their typical healthy rat diet 65 00:03:17,600 --> 00:03:20,600 Speaker 1: versus a diet that was filled with heavily processed food. 66 00:03:21,240 --> 00:03:24,360 Speaker 1: And what the research has found was that when the 67 00:03:24,480 --> 00:03:27,760 Speaker 1: rats were on a high saturated fat, high sugar diet, 68 00:03:27,800 --> 00:03:31,160 Speaker 1: which is typical of what we'd call an ultra processed diet, 69 00:03:31,160 --> 00:03:34,800 Speaker 1: where you're having foods that are purchased away from the home, 70 00:03:35,000 --> 00:03:39,280 Speaker 1: so fried food, takeaway food for ultra processed foods of 71 00:03:39,320 --> 00:03:45,080 Speaker 1: foods that don't resemble the original food type, so snack food, chips, biscuits, chocolates, 72 00:03:45,600 --> 00:03:48,760 Speaker 1: that indulgent kind of food. The longer that the rats 73 00:03:48,760 --> 00:03:52,840 Speaker 1: were on those diets, basically, the worst they performed in 74 00:03:52,880 --> 00:03:58,040 Speaker 1: spatial memory tests. And so researchers found the relationship interesting 75 00:03:58,040 --> 00:04:01,800 Speaker 1: because not only did they confirm that it significantly altered 76 00:04:01,800 --> 00:04:05,400 Speaker 1: the rats gut microbiome, which is the link between a 77 00:04:05,440 --> 00:04:07,920 Speaker 1: diet high and not just processed food and immune function, 78 00:04:08,280 --> 00:04:11,040 Speaker 1: but it actually affected them cognitively, and the longer they 79 00:04:11,040 --> 00:04:14,480 Speaker 1: were on the diets, the worse the cognitive performance got. 80 00:04:15,120 --> 00:04:18,800 Speaker 1: So what this is telling us, Leanne is that that 81 00:04:18,920 --> 00:04:21,880 Speaker 1: whole cycle. Admittedly it's a rat study, but we can 82 00:04:22,000 --> 00:04:28,000 Speaker 1: can take some home messages from it. Ultimately, that whole 83 00:04:28,080 --> 00:04:31,880 Speaker 1: idea of being on or off a diet can be 84 00:04:32,160 --> 00:04:36,400 Speaker 1: physiologically damaging, but also what it appears is psychologically damaging. 85 00:04:36,440 --> 00:04:39,960 Speaker 1: It actually impacts the brain. And so what we want 86 00:04:40,040 --> 00:04:43,919 Speaker 1: to learn from this is that that whole idea of 87 00:04:43,960 --> 00:04:47,400 Speaker 1: being on or off something, or basically binging on poor 88 00:04:47,560 --> 00:04:50,559 Speaker 1: quality food under the guise of having a meal off, 89 00:04:51,200 --> 00:04:53,279 Speaker 1: is not a good idea. And I see it all 90 00:04:53,320 --> 00:04:56,279 Speaker 1: the time with my clients. They don't go and have 91 00:04:56,360 --> 00:05:00,680 Speaker 1: a situational appropriate meal that is heavy. You know, they're 92 00:05:00,680 --> 00:05:02,719 Speaker 1: not at an Italian restaurant ordering past during a couple 93 00:05:02,720 --> 00:05:05,080 Speaker 1: of glasses of wine or having a gelata with the kids. 94 00:05:05,480 --> 00:05:08,279 Speaker 1: They're going out of their way to make sure they 95 00:05:08,360 --> 00:05:11,200 Speaker 1: eat really poor quality stuff. So they give themselves permission 96 00:05:11,279 --> 00:05:12,720 Speaker 1: to have For example, they go to a fish and 97 00:05:12,800 --> 00:05:15,719 Speaker 1: chip shop and they have fish and chips plus calamari, 98 00:05:16,080 --> 00:05:19,240 Speaker 1: plus soft drink plus wine. Now that is a binge, 99 00:05:19,279 --> 00:05:21,320 Speaker 1: it's not a meal off. And that's what you want 100 00:05:21,360 --> 00:05:23,200 Speaker 1: to sort of draw down to and say, am I 101 00:05:23,320 --> 00:05:26,520 Speaker 1: over eating psychology? Because getting myself permission or did I 102 00:05:26,520 --> 00:05:29,400 Speaker 1: actually really crave high fat fish and chips and soft drink, 103 00:05:29,440 --> 00:05:32,520 Speaker 1: And probably when you deep dive into it, you actually 104 00:05:32,520 --> 00:05:35,040 Speaker 1: didn't feel that much like fried food, and it didn't 105 00:05:35,040 --> 00:05:37,520 Speaker 1: actually make you feel very good. But in your head 106 00:05:37,600 --> 00:05:39,360 Speaker 1: that you feel you should be allowed to have it, 107 00:05:39,400 --> 00:05:42,359 Speaker 1: and you're resentful you can't, so you overeat it. So 108 00:05:42,400 --> 00:05:45,840 Speaker 1: it's a very complicated psychological relationship we have with some 109 00:05:45,920 --> 00:05:48,400 Speaker 1: of those things. But the best way I can put 110 00:05:48,440 --> 00:05:52,120 Speaker 1: it is, if your cheat translates into giving yourself permission 111 00:05:52,120 --> 00:05:55,120 Speaker 1: to eat crap, it's not doing you any favors. And 112 00:05:55,200 --> 00:05:57,200 Speaker 1: certainly this research has confirmed that. 113 00:05:57,880 --> 00:06:00,600 Speaker 2: And it's a really interesting I guess school of cheap 114 00:06:00,640 --> 00:06:03,279 Speaker 2: days and cheat meals because I myself, I've had my 115 00:06:03,279 --> 00:06:05,960 Speaker 2: own struggles with food and my relationship with food. I've 116 00:06:05,960 --> 00:06:07,520 Speaker 2: always been open about that, and that was one of 117 00:06:07,520 --> 00:06:10,159 Speaker 2: the reasons I started my coaching service was to help clients, 118 00:06:10,200 --> 00:06:13,400 Speaker 2: you know, help them with that healthy relationship with food. 119 00:06:13,400 --> 00:06:15,800 Speaker 2: But I very much was someone who did have cheap days. 120 00:06:15,800 --> 00:06:18,479 Speaker 2: I would be super clean Monday to Friday or even 121 00:06:18,480 --> 00:06:20,560 Speaker 2: on til Friday night, and then kind of Friday night 122 00:06:20,640 --> 00:06:22,159 Speaker 2: Saturday was like a bit of a vender, a bit 123 00:06:22,200 --> 00:06:23,880 Speaker 2: of a free for all. Then I'd always be like, 124 00:06:23,920 --> 00:06:25,880 Speaker 2: I'll get back on track on Sunday, and then Sunday 125 00:06:26,000 --> 00:06:28,039 Speaker 2: was kind of like this slippery slope, or once I 126 00:06:28,040 --> 00:06:29,880 Speaker 2: had a little naughty thing, it kind of continued and 127 00:06:29,960 --> 00:06:32,320 Speaker 2: it was all start again on Monday. So I've always 128 00:06:32,360 --> 00:06:35,040 Speaker 2: been against the cheat days because I know that mentality. 129 00:06:35,279 --> 00:06:37,240 Speaker 2: It's not great for you. It undoes all your hard 130 00:06:37,240 --> 00:06:40,279 Speaker 2: work during the week, and you honestly feel awful after 131 00:06:40,320 --> 00:06:43,080 Speaker 2: eating all of that food. And it's never like you're 132 00:06:43,120 --> 00:06:45,200 Speaker 2: having your free for all on your vegetables or your 133 00:06:45,279 --> 00:06:48,320 Speaker 2: vegetable soup. It's always like, as you said, the high fat, 134 00:06:48,400 --> 00:06:51,920 Speaker 2: high ultra process food that actually doesn't make us feel good. 135 00:06:52,040 --> 00:06:55,159 Speaker 2: So it really just comes down to that moderation and balance, 136 00:06:55,200 --> 00:06:57,719 Speaker 2: doesn't it. And I have so many clients who like 137 00:06:57,800 --> 00:06:59,440 Speaker 2: they do it, and then we have a chat about 138 00:06:59,440 --> 00:07:02,080 Speaker 2: it and it's like, did you actually feel great afterwards? 139 00:07:02,080 --> 00:07:04,000 Speaker 2: And they're like no. So I think we just build 140 00:07:04,040 --> 00:07:06,599 Speaker 2: it up in our head to make it sound like, oh, 141 00:07:06,640 --> 00:07:08,520 Speaker 2: it would be so amazing if I could go out 142 00:07:08,560 --> 00:07:10,760 Speaker 2: and have the pizza in the pasta and the one 143 00:07:10,840 --> 00:07:12,600 Speaker 2: and the dessert and the guy like bread and go 144 00:07:12,680 --> 00:07:15,080 Speaker 2: for gelato afterwards, like a bit of a free for all. 145 00:07:15,400 --> 00:07:17,000 Speaker 2: We build this up on our head like it's going 146 00:07:17,080 --> 00:07:19,920 Speaker 2: to be this amazing thing, but if we really stop 147 00:07:20,000 --> 00:07:23,080 Speaker 2: and think about it and ate mindfully, we honestly feel 148 00:07:23,200 --> 00:07:26,840 Speaker 2: awful afterwards. And that for me, until I really acknowledged 149 00:07:26,880 --> 00:07:29,160 Speaker 2: how that made me feel, that was the biggest turning 150 00:07:29,160 --> 00:07:31,200 Speaker 2: point for me. That's what made me stop because I 151 00:07:31,240 --> 00:07:33,720 Speaker 2: was like, I feel like, in my head, I build 152 00:07:33,760 --> 00:07:35,040 Speaker 2: it up to this thing where it's gonna be like, 153 00:07:35,080 --> 00:07:37,160 Speaker 2: this is gonna be so amazing, But if I was 154 00:07:37,200 --> 00:07:40,200 Speaker 2: being truly, truly honest with myself, it didn't actually make 155 00:07:40,240 --> 00:07:41,480 Speaker 2: me feel great afterwards. 156 00:07:41,680 --> 00:07:43,920 Speaker 1: Yeah, for me, it comes down to really taking time 157 00:07:44,000 --> 00:07:46,880 Speaker 1: to consider what you actually feel like eating as opposed 158 00:07:46,880 --> 00:07:49,160 Speaker 1: to what you think you're allowed to eat. So if 159 00:07:49,200 --> 00:07:52,720 Speaker 1: you love macas, if that's your ultimate soul food and 160 00:07:52,800 --> 00:07:56,080 Speaker 1: once a week, once a fortnight, that is your reward 161 00:07:56,680 --> 00:07:59,800 Speaker 1: for being reasonably strict with your diet exercise, go for it. 162 00:08:00,080 --> 00:08:02,360 Speaker 1: But I guarantee you that's not your favorite food. You're 163 00:08:02,360 --> 00:08:04,600 Speaker 1: eating it on autoque because you think that you're allowed 164 00:08:04,600 --> 00:08:07,080 Speaker 1: to because you're off. So it's very much for me 165 00:08:07,120 --> 00:08:09,160 Speaker 1: getting rid of that off or on mentality and getting 166 00:08:09,160 --> 00:08:10,720 Speaker 1: back to what you feel like and what's going to 167 00:08:10,760 --> 00:08:13,360 Speaker 1: give you the most pleasure, and a strategy you're a 168 00:08:13,400 --> 00:08:16,320 Speaker 1: technique I would encourage you to work on, and it 169 00:08:16,320 --> 00:08:18,880 Speaker 1: will take time, particularly if you've been a dieter on 170 00:08:18,920 --> 00:08:21,360 Speaker 1: and off for twenty plus years. Is if you're a 171 00:08:21,400 --> 00:08:23,400 Speaker 1: sweet tooth and love chocolate, I want you to go 172 00:08:23,520 --> 00:08:26,640 Speaker 1: to the chocolate section of the supermarket and really take 173 00:08:26,680 --> 00:08:29,320 Speaker 1: time to think about what chocolate do you actually really want? 174 00:08:29,600 --> 00:08:31,600 Speaker 1: Do you want fruit and up? Is it top deck? 175 00:08:32,080 --> 00:08:36,000 Speaker 1: Is it crunchy? And really try and decipher the differences 176 00:08:36,040 --> 00:08:38,079 Speaker 1: in pleasure that you get, rather than just going, oh, 177 00:08:38,080 --> 00:08:39,960 Speaker 1: I can eat any chocolate and just stuffing it all in. 178 00:08:40,040 --> 00:08:42,280 Speaker 1: And certainly that happens over Easter when people just eat 179 00:08:42,320 --> 00:08:46,000 Speaker 1: on autoque. And the other trick I would suggest is 180 00:08:46,040 --> 00:08:48,040 Speaker 1: if you do sort of like to take your foot 181 00:08:48,040 --> 00:08:51,320 Speaker 1: off the pedal on the weekends, it's not Friday night 182 00:08:51,400 --> 00:08:54,360 Speaker 1: till Monday morning is off. It's one or two meals. 183 00:08:54,400 --> 00:08:56,880 Speaker 1: So rather because I find my clients will sort of 184 00:08:56,920 --> 00:08:59,320 Speaker 1: start Saturday morning and they'll be at sport and they'll 185 00:08:59,320 --> 00:09:01,199 Speaker 1: eat a bacon and all, and then they'll be like, oh, 186 00:09:01,240 --> 00:09:03,480 Speaker 1: stuff it I've gone off track, and then they'll have 187 00:09:03,559 --> 00:09:05,440 Speaker 1: lunch out and then they'll eat dips and like it 188 00:09:05,520 --> 00:09:08,480 Speaker 1: just goes the whole day, and inevitably they don't feel 189 00:09:08,480 --> 00:09:10,160 Speaker 1: good in their stomach because they've eaten a lot more 190 00:09:10,240 --> 00:09:14,200 Speaker 1: high fat food. They're feeling tired, awful. So rather than 191 00:09:14,280 --> 00:09:17,720 Speaker 1: do that on auto Q again, map out the weekend 192 00:09:17,840 --> 00:09:20,480 Speaker 1: and say, right, I do enjoy a bacon and egg 193 00:09:20,559 --> 00:09:23,280 Speaker 1: roll with a kid's sport, but that's not overly. 194 00:09:23,040 --> 00:09:23,400 Speaker 2: Good for me. 195 00:09:23,440 --> 00:09:24,720 Speaker 1: So what I'm going to then do is have a 196 00:09:24,760 --> 00:09:27,080 Speaker 1: salad for lunch or something a soup for lunch, and 197 00:09:27,120 --> 00:09:28,920 Speaker 1: then we are going out for dinner. So just really 198 00:09:29,000 --> 00:09:32,720 Speaker 1: isolate the occasions in which you're having something that you enjoy, 199 00:09:32,880 --> 00:09:35,120 Speaker 1: but make sure you are eating it because you enjoy it, 200 00:09:35,280 --> 00:09:37,079 Speaker 1: because in more cases than not, you're going to feel 201 00:09:37,080 --> 00:09:39,960 Speaker 1: better when you're eating stuff you've made yourself, because let's 202 00:09:39,960 --> 00:09:43,120 Speaker 1: be honestly, and how often do you go and it's awful? 203 00:09:43,160 --> 00:09:45,040 Speaker 1: Like we were at Bunnings the other week and the 204 00:09:45,120 --> 00:09:47,920 Speaker 1: kids naturally like to get a bunning sausage. And I 205 00:09:47,960 --> 00:09:50,280 Speaker 1: had done exactly what I had just described my clients do. 206 00:09:50,400 --> 00:09:52,000 Speaker 1: I hadn't eaten and I was like, oh, well, you 207 00:09:52,040 --> 00:09:53,959 Speaker 1: know what, I am hungry, I'll get a sausage sandwich. 208 00:09:54,240 --> 00:09:56,679 Speaker 1: It was awful. It was so gross. It was an 209 00:09:56,720 --> 00:09:59,320 Speaker 1: awful sausage. It was just the poorest quality. The bread 210 00:09:59,360 --> 00:10:01,160 Speaker 1: wasn't fresh, and you know what, I didn't need it. 211 00:10:01,240 --> 00:10:02,960 Speaker 1: And that's the other thing. If it's not great, don't 212 00:10:02,960 --> 00:10:05,920 Speaker 1: eat it because so many calories slip in mindlessly without 213 00:10:05,920 --> 00:10:08,000 Speaker 1: the enjoyment. Now, if it had been a great, beautiful 214 00:10:08,040 --> 00:10:11,080 Speaker 1: sausage with great you know, onions on it, but it wasn't, 215 00:10:11,440 --> 00:10:13,320 Speaker 1: so don't be as scared to say, you know what, 216 00:10:13,360 --> 00:10:15,120 Speaker 1: I'm not eating that because it's not great quality. And 217 00:10:15,160 --> 00:10:17,360 Speaker 1: when you refocus on to what you enjoy in the 218 00:10:17,440 --> 00:10:20,520 Speaker 1: taste and the quality straight away, the focus will be 219 00:10:20,720 --> 00:10:23,079 Speaker 1: off eating on AUTOQ and it will be much more 220 00:10:23,080 --> 00:10:25,440 Speaker 1: in touch with your body and what you're feeling like eating. 221 00:10:25,800 --> 00:10:28,920 Speaker 1: And yeah, just limiting those occasions rather than writing off 222 00:10:28,960 --> 00:10:29,880 Speaker 1: the whole weekend. 223 00:10:30,559 --> 00:10:33,360 Speaker 2: Couldn't agree more with just about moderation and balance, which 224 00:10:33,640 --> 00:10:36,880 Speaker 2: leads very nicely into our next section, Susie, which is 225 00:10:36,880 --> 00:10:40,040 Speaker 2: a little bit controversial, I must say about moderation and 226 00:10:40,120 --> 00:10:44,080 Speaker 2: balance in regards to alcohol. So alcohol is an issue 227 00:10:44,120 --> 00:10:47,000 Speaker 2: I've always said Astrange drink far too much. We drink 228 00:10:47,040 --> 00:10:49,040 Speaker 2: far too much, and it's a big issue. And it's 229 00:10:49,080 --> 00:10:52,280 Speaker 2: almost like this ingrained part of the Aussie culture. Like 230 00:10:52,360 --> 00:10:54,400 Speaker 2: even in my family, it's like every time we get together, 231 00:10:54,440 --> 00:10:56,520 Speaker 2: there's beers and drinks. I'm like, guys, it's ten am, 232 00:10:56,600 --> 00:10:59,120 Speaker 2: or we're at a park. You brought your beers with you, 233 00:10:59,200 --> 00:11:01,640 Speaker 2: Like we get We went on Mother's Day and Dad 234 00:11:01,640 --> 00:11:04,520 Speaker 2: bring esque beers within to the park and I was like, Dad, Like, 235 00:11:07,480 --> 00:11:11,000 Speaker 2: it's just ingrained in our Aussie culture that there's drinking 236 00:11:11,400 --> 00:11:14,079 Speaker 2: every time we turn around, every time there's a celebration. 237 00:11:14,280 --> 00:11:16,880 Speaker 2: So there's been some new guidelines in Canada, which I 238 00:11:16,920 --> 00:11:19,400 Speaker 2: really think is about ten steps in the right direction 239 00:11:19,920 --> 00:11:23,000 Speaker 2: where Canada the health authorities in Canada actually come out 240 00:11:23,120 --> 00:11:27,640 Speaker 2: to recommend just one to two standard drinks per week, 241 00:11:27,840 --> 00:11:30,680 Speaker 2: not per day suzi per week and this is regarded 242 00:11:30,720 --> 00:11:33,400 Speaker 2: as low risk. So the guidelines, there's a new report 243 00:11:33,400 --> 00:11:35,360 Speaker 2: being released this week and if you want, you can 244 00:11:35,480 --> 00:11:37,640 Speaker 2: just google you know, and you'll find the whole report. 245 00:11:37,840 --> 00:11:41,000 Speaker 2: But it really also recommends the mandatory labeling on all 246 00:11:41,080 --> 00:11:44,440 Speaker 2: alcoholic beverages with some new health warning. So I think 247 00:11:44,559 --> 00:11:47,520 Speaker 2: by law. In Australia, all alcoholic drinks have their pregnancy 248 00:11:47,640 --> 00:11:50,240 Speaker 2: risk warning, but I think they're talking about further health 249 00:11:50,280 --> 00:11:52,400 Speaker 2: warnings as well, because we know it's you know, we 250 00:11:52,440 --> 00:11:55,000 Speaker 2: really don't want to recommend drinking ever in pregnancy, but 251 00:11:55,040 --> 00:11:57,400 Speaker 2: it's more than just in pregnancy for alcohol, there's some 252 00:11:57,440 --> 00:12:00,600 Speaker 2: long term health effects even if you're not that too 253 00:12:00,640 --> 00:12:04,240 Speaker 2: much alcohol can can be significantly negative for your health. 254 00:12:04,520 --> 00:12:07,600 Speaker 2: So the last time Canada updated its guidelines was over 255 00:12:07,640 --> 00:12:10,000 Speaker 2: ten years ago. It was in twenty eleven, and their 256 00:12:10,000 --> 00:12:13,840 Speaker 2: guidelines back then said to limit alcohol to ten standard 257 00:12:13,880 --> 00:12:17,600 Speaker 2: drinks for women and fifteen standard drinks for men. That's 258 00:12:17,720 --> 00:12:20,120 Speaker 2: like more than two a day for men, Like, there 259 00:12:20,160 --> 00:12:23,280 Speaker 2: is just so much, and honestly that is modeled on 260 00:12:23,440 --> 00:12:26,240 Speaker 2: basically the Australian guidelines which are very similar, which is 261 00:12:26,400 --> 00:12:29,840 Speaker 2: far too much. Now with these new guidelines in Canada, 262 00:12:30,040 --> 00:12:33,040 Speaker 2: they had a two year project via the Canadian Center 263 00:12:33,080 --> 00:12:36,280 Speaker 2: on Substance Debut and Addiction and they reviewed over six 264 00:12:36,400 --> 00:12:39,800 Speaker 2: thousand peer reviewed studies and they used over twenty three 265 00:12:39,840 --> 00:12:42,720 Speaker 2: scientists to do this, which I think is wonderful. So 266 00:12:42,760 --> 00:12:44,840 Speaker 2: they actually looked at a lot of these studies and 267 00:12:44,880 --> 00:12:48,839 Speaker 2: looked at the harm of alcohol consumption. So they kind 268 00:12:48,840 --> 00:12:51,480 Speaker 2: of came up with this continuum of risk where on 269 00:12:51,520 --> 00:12:54,920 Speaker 2: a weekly alcohol basis, your alcohol consumption got more and 270 00:12:55,000 --> 00:12:57,520 Speaker 2: more risky the more and more drinks you had. So 271 00:12:57,559 --> 00:13:00,520 Speaker 2: what this report found was that there was less harm 272 00:13:00,800 --> 00:13:03,640 Speaker 2: if you were sticking to about two standard drinks or 273 00:13:03,760 --> 00:13:05,960 Speaker 2: less in a week. But the time you got up 274 00:13:06,000 --> 00:13:08,600 Speaker 2: to three to six standard drinks for the week, your 275 00:13:08,679 --> 00:13:12,320 Speaker 2: risk of developing several types of cancers actually increased. Now 276 00:13:12,360 --> 00:13:15,160 Speaker 2: if you're at seven or more standard drinks for the week, 277 00:13:15,360 --> 00:13:18,160 Speaker 2: your risk is higher for cancers, but also your risk 278 00:13:18,280 --> 00:13:22,040 Speaker 2: is increasingly higher for things like heart disease and stroke 279 00:13:22,559 --> 00:13:25,360 Speaker 2: long term as well. Now, for those at home wondering, okay, 280 00:13:25,400 --> 00:13:28,559 Speaker 2: what is the standard drink? Essentially, it's about a three 281 00:13:28,679 --> 00:13:31,000 Speaker 2: fifty milli liter bottle of beer, which is about five 282 00:13:31,000 --> 00:13:34,160 Speaker 2: percent alcohol. It's about a standard glass of wine, which 283 00:13:34,160 --> 00:13:36,400 Speaker 2: is about twelve percent alcohol, about one hundred and forty 284 00:13:36,440 --> 00:13:39,960 Speaker 2: meals of wine and about forty meals of spirit. So 285 00:13:40,080 --> 00:13:42,800 Speaker 2: just over a shot of spirit at about forty percent alcohol, 286 00:13:43,040 --> 00:13:45,959 Speaker 2: that is considered by definition to be a standard drink. 287 00:13:46,000 --> 00:13:48,080 Speaker 2: When you're pouring yourself a glass of wine or you're 288 00:13:48,080 --> 00:13:50,720 Speaker 2: grabbing beer up to beer out of eski, you're probably 289 00:13:50,800 --> 00:13:53,280 Speaker 2: drinking things that are more than a standard drink. David 290 00:13:53,280 --> 00:13:55,000 Speaker 2: had one the other day lunch, his friend offered him 291 00:13:55,000 --> 00:13:57,840 Speaker 2: and it was one point eight standard drinks in one 292 00:13:57,920 --> 00:14:00,439 Speaker 2: can of beer. And he's friend offed him a second one, 293 00:14:00,440 --> 00:14:02,600 Speaker 2: and I said, hey, you're driving, remember can you check 294 00:14:02,640 --> 00:14:03,880 Speaker 2: And he looked at it and he was like, oh, 295 00:14:03,920 --> 00:14:06,480 Speaker 2: my goodness, like it's so strong. So a lot of 296 00:14:06,520 --> 00:14:08,760 Speaker 2: the times we're drinking drinks which are far more than 297 00:14:08,840 --> 00:14:11,320 Speaker 2: just a standard drink. If someone's pouring us at a 298 00:14:11,360 --> 00:14:13,199 Speaker 2: you know, at home, a big glass of wine, we're 299 00:14:13,200 --> 00:14:16,000 Speaker 2: probably having the equivalent of close to two standard drinks. 300 00:14:16,040 --> 00:14:19,120 Speaker 2: So I think these new guidelines are absolutely a step 301 00:14:19,120 --> 00:14:21,480 Speaker 2: in the right direction. I think we absolutely have a 302 00:14:21,480 --> 00:14:24,000 Speaker 2: problem with alcohol. And I haven't even touched on kind 303 00:14:24,000 --> 00:14:27,080 Speaker 2: of the mum drinking cultures either, Susie, because I know 304 00:14:27,120 --> 00:14:29,040 Speaker 2: that you and I have had discussions around that and 305 00:14:29,560 --> 00:14:33,080 Speaker 2: just being completely normal for you know, mums to have 306 00:14:33,080 --> 00:14:34,760 Speaker 2: a couple of drinks after the kids are in school, 307 00:14:34,800 --> 00:14:37,360 Speaker 2: or meeting up for some lunch wines, or winding down 308 00:14:37,400 --> 00:14:39,520 Speaker 2: on a Thursday and a Friday after school, and we're 309 00:14:39,520 --> 00:14:41,280 Speaker 2: all having drinks. Well, you know, the kids are playing 310 00:14:41,280 --> 00:14:43,680 Speaker 2: afternoon tea, sport or whatever it might be. We have 311 00:14:43,800 --> 00:14:46,360 Speaker 2: a large drinking problem in Australia and I think it's 312 00:14:46,360 --> 00:14:49,320 Speaker 2: about time we kind of had a frank discussion about 313 00:14:49,360 --> 00:14:51,320 Speaker 2: it on the potty. What do you think true? 314 00:14:51,400 --> 00:14:53,600 Speaker 1: I saw those new guidelines and I was like, wow, 315 00:14:53,720 --> 00:14:57,800 Speaker 1: that is significantly less than has ever been recommended. And 316 00:14:57,840 --> 00:14:59,920 Speaker 1: I've just been doing some work on an article for 317 00:15:00,040 --> 00:15:02,640 Speaker 1: immune function and the data there when it comes to 318 00:15:02,680 --> 00:15:07,280 Speaker 1: impairing immune system with alcohol, it is more than fourteen 319 00:15:07,320 --> 00:15:09,640 Speaker 1: drinks per week, which, like you said, is still a lot, 320 00:15:10,320 --> 00:15:12,680 Speaker 1: or five to six in one setting. So it's actually 321 00:15:12,720 --> 00:15:15,720 Speaker 1: far worse to binge drinkers so many people do than 322 00:15:15,760 --> 00:15:18,800 Speaker 1: it is to have one or two each day. Now 323 00:15:18,840 --> 00:15:20,920 Speaker 1: I would certainly encourage at least a couple of alcohol 324 00:15:20,960 --> 00:15:23,680 Speaker 1: free days, But what I noticed with drinkers is their 325 00:15:23,720 --> 00:15:26,600 Speaker 1: quick drinkers and their portions are huge. So it's not 326 00:15:26,640 --> 00:15:28,840 Speaker 1: one hundred mil paw, which is a standard serve. Its 327 00:15:28,920 --> 00:15:31,200 Speaker 1: two hundred mil poor and they'll polish off a glass 328 00:15:31,240 --> 00:15:34,160 Speaker 1: within twenty thirty minutes. So an an easy step if 329 00:15:34,200 --> 00:15:36,480 Speaker 1: you are a drinker is to just slow down your drinking, 330 00:15:36,880 --> 00:15:38,680 Speaker 1: measure it and make sure it is only one hundred 331 00:15:38,680 --> 00:15:41,080 Speaker 1: mel and make a glass last at least forty sixty minutes, 332 00:15:41,120 --> 00:15:44,720 Speaker 1: and sip slowly because in my experienced drinkers are quick drinkers. 333 00:15:45,040 --> 00:15:48,440 Speaker 1: If you need motivation, it's so heavily aging in your 334 00:15:48,480 --> 00:15:51,520 Speaker 1: skin as you get older, So we know it's closely 335 00:15:51,520 --> 00:15:54,400 Speaker 1: associated with a number of types of cancer, including breast cancer. 336 00:15:54,440 --> 00:15:57,560 Speaker 1: Alcohol consumption. But when I see some people who drink 337 00:15:57,560 --> 00:15:59,880 Speaker 1: a lot, their skin is aged terribly and you'll not 338 00:16:00,040 --> 00:16:02,320 Speaker 1: sat in their forties and fifties. If they're big drinkers. 339 00:16:02,560 --> 00:16:04,680 Speaker 1: They'll also get a real puffy, kind of rosy look. 340 00:16:04,720 --> 00:16:06,480 Speaker 1: You and I will often comment if we see celebs 341 00:16:06,480 --> 00:16:08,440 Speaker 1: and we'll go there drinking. And I saw a friend 342 00:16:08,440 --> 00:16:10,400 Speaker 1: of mine last week actually who I am in Brisbane, 343 00:16:11,520 --> 00:16:14,240 Speaker 1: and I was like, oh, I can tell that he'd 344 00:16:14,280 --> 00:16:16,320 Speaker 1: been drinking. I could just tell looking at him how 345 00:16:16,360 --> 00:16:18,560 Speaker 1: much he'd aged since I've seen him a year ago. 346 00:16:19,000 --> 00:16:21,840 Speaker 1: So you know, I think that if there's a motivation 347 00:16:21,920 --> 00:16:24,520 Speaker 1: that's required for women listening, it will make you age 348 00:16:24,560 --> 00:16:26,960 Speaker 1: more quickly than anything, so that might be motivation to 349 00:16:26,960 --> 00:16:30,600 Speaker 1: cut back certainly. The lower alcohol slash zero alcohol options 350 00:16:31,320 --> 00:16:34,080 Speaker 1: can be used really effectively, particularly if you find you 351 00:16:34,360 --> 00:16:36,840 Speaker 1: like it after a long day, swapping over to a 352 00:16:36,920 --> 00:16:40,040 Speaker 1: zero alcohol might be something to cut back. But yeah, 353 00:16:40,080 --> 00:16:44,840 Speaker 1: basically for health and wellness and microbiome, immune function aging, 354 00:16:45,440 --> 00:16:47,680 Speaker 1: you know, as we go on, basically the less you have, 355 00:16:47,760 --> 00:16:50,280 Speaker 1: the better, and so managing that in a social context 356 00:16:50,320 --> 00:16:53,600 Speaker 1: is important, all right. And well, just to finish off, 357 00:16:53,640 --> 00:16:56,800 Speaker 1: we've actually had a listener question come in through our 358 00:16:56,840 --> 00:16:59,480 Speaker 1: Instagram and when we have a second we do go 359 00:16:59,600 --> 00:17:01,560 Speaker 1: through the so keep them coming, and when we do, 360 00:17:01,640 --> 00:17:03,680 Speaker 1: try and cover topics that people raise. And this is 361 00:17:03,680 --> 00:17:06,680 Speaker 1: actually something Leanne we actually have never spoken about before, 362 00:17:06,720 --> 00:17:08,320 Speaker 1: so I picked it off because it was a question 363 00:17:08,480 --> 00:17:11,280 Speaker 1: around I think that specific was the Double D sugar 364 00:17:11,320 --> 00:17:14,159 Speaker 1: free lollies, but I think it's applicable to any sugar 365 00:17:14,200 --> 00:17:17,760 Speaker 1: free lollies is are they actually good for you? So 366 00:17:17,960 --> 00:17:20,680 Speaker 1: I know there's the Double D's, there's also the Goels. 367 00:17:21,200 --> 00:17:23,240 Speaker 1: I know, there's the sugar free butterscotch you can get 368 00:17:23,240 --> 00:17:27,119 Speaker 1: at Aldi, and then also the fun Day lollies that 369 00:17:27,560 --> 00:17:30,040 Speaker 1: have been released in the last couple of years, which 370 00:17:30,040 --> 00:17:34,520 Speaker 1: are specifically developed for kids as a lower sugar alternative. 371 00:17:34,640 --> 00:17:37,200 Speaker 1: Now where do I sit with them. I think if 372 00:17:37,240 --> 00:17:40,000 Speaker 1: you have a couple of sugar free lollies a day 373 00:17:40,760 --> 00:17:44,760 Speaker 1: and it stops you from snacking or keeps you awake 374 00:17:45,240 --> 00:17:47,199 Speaker 1: if you need to keep awake, I don't have a 375 00:17:47,240 --> 00:17:50,719 Speaker 1: problem with it, but I certainly wouldn't be encouraging people 376 00:17:50,840 --> 00:17:53,399 Speaker 1: to go and buy them and grab them. And I 377 00:17:53,520 --> 00:17:58,000 Speaker 1: certainly don't encourage kids to consume lollies at all, even 378 00:17:58,000 --> 00:18:01,000 Speaker 1: low sugar ones, because I think the idea of a 379 00:18:01,080 --> 00:18:04,920 Speaker 1: lolly for me as a party food should be consumed sparingly, 380 00:18:05,280 --> 00:18:07,919 Speaker 1: and I would not be encouraging people to go and 381 00:18:07,960 --> 00:18:10,879 Speaker 1: buy them if they don't already. That's sort of my 382 00:18:10,960 --> 00:18:13,480 Speaker 1: position on them. Are they better to have no sugar 383 00:18:14,000 --> 00:18:17,960 Speaker 1: technically yes, but I wouldn't be encouraging people to add 384 00:18:18,000 --> 00:18:20,959 Speaker 1: them to the diet thinking they're good for you. Now 385 00:18:20,960 --> 00:18:23,720 Speaker 1: they're still heavily processed foods. Like in the case of 386 00:18:24,119 --> 00:18:27,000 Speaker 1: they've got sweetness in them, they're significantly sweeter than sugar. 387 00:18:27,680 --> 00:18:29,560 Speaker 1: In the case of the fun day, they're sort of 388 00:18:29,560 --> 00:18:32,520 Speaker 1: formulated with different starches that could affect gut health. So 389 00:18:32,960 --> 00:18:35,560 Speaker 1: I think, like anything in moderation, but I certainly don't 390 00:18:35,600 --> 00:18:38,200 Speaker 1: encourage clients to start with them, or buy them myself 391 00:18:38,280 --> 00:18:41,080 Speaker 1: or recommend them. If someone said to me I like them, 392 00:18:41,160 --> 00:18:43,080 Speaker 1: I would say, we'll just watch how many, because what 393 00:18:43,160 --> 00:18:45,600 Speaker 1: I notice with people who consume sugar free lollies is 394 00:18:45,640 --> 00:18:48,720 Speaker 1: they consume them non stop because they're constantly looking for 395 00:18:48,760 --> 00:18:50,960 Speaker 1: that hit. And that's when you can have the issues 396 00:18:50,960 --> 00:18:53,679 Speaker 1: with your gut, wherein alcohol, sugars and the fibers can 397 00:18:53,720 --> 00:18:55,840 Speaker 1: go straight through you and you can get upset stomachs. 398 00:18:56,119 --> 00:18:57,679 Speaker 1: So I think if you, yeah, have them in your 399 00:18:57,720 --> 00:19:00,000 Speaker 1: bag for emergencies when you just need a little hit, 400 00:19:00,640 --> 00:19:02,639 Speaker 1: but it wouldn't be something that I would add to 401 00:19:02,720 --> 00:19:04,960 Speaker 1: your diet thinking that they're a good choice. 402 00:19:05,240 --> 00:19:07,119 Speaker 2: Yeah, I totally agree. And I've always been of the 403 00:19:07,160 --> 00:19:09,479 Speaker 2: belief that you should eat a small amount of whatever 404 00:19:09,520 --> 00:19:13,480 Speaker 2: you truly love. So if you truly love lollies, have one, two, three, 405 00:19:13,600 --> 00:19:16,040 Speaker 2: that's it. I feel like with a lot of my clients, Susie, 406 00:19:16,040 --> 00:19:19,760 Speaker 2: when we're replacing things like lollies, chocolates, brownies, ice cream, 407 00:19:19,840 --> 00:19:22,800 Speaker 2: whatever it is, with like a lower calorie, lower sugar alternative, 408 00:19:23,160 --> 00:19:25,520 Speaker 2: they tend to eat far more so rather than just 409 00:19:25,560 --> 00:19:28,720 Speaker 2: having say two or three normal pieces of lolly or candy, 410 00:19:29,200 --> 00:19:31,399 Speaker 2: what they do is they have like ten, twelve, twenty 411 00:19:31,440 --> 00:19:34,200 Speaker 2: pieces of sugar free candy, so it's kind of defeating 412 00:19:34,240 --> 00:19:35,840 Speaker 2: the purpose at the end of the day. Yes, it's 413 00:19:35,840 --> 00:19:38,480 Speaker 2: got low sugar, but they're not low calorie. You've got 414 00:19:38,480 --> 00:19:42,119 Speaker 2: to remember that. Like those little fun Day natural sweets 415 00:19:42,160 --> 00:19:44,160 Speaker 2: that I just looked up the nutritionals of the little 416 00:19:44,200 --> 00:19:46,320 Speaker 2: bags of them or one hundred calories, Like, they're not 417 00:19:46,440 --> 00:19:48,119 Speaker 2: calorie free, do you know what I mean? Like if 418 00:19:48,160 --> 00:19:49,960 Speaker 2: you're having one or two bags of them a day, 419 00:19:50,280 --> 00:19:51,639 Speaker 2: it's still going to add up at the end of 420 00:19:51,680 --> 00:19:54,040 Speaker 2: the day, and there's a significant amount of fiber in 421 00:19:54,080 --> 00:19:56,560 Speaker 2: there as well. Someone like a sensitive gut like myself, 422 00:19:56,600 --> 00:19:58,679 Speaker 2: they add chigar root. I could not tolerate that, Like 423 00:19:58,760 --> 00:20:01,560 Speaker 2: my gup with chigaro root is just appalling. So I 424 00:20:01,560 --> 00:20:03,520 Speaker 2: think for some people they would cause a little bit 425 00:20:03,520 --> 00:20:06,199 Speaker 2: of I guess GI distress. And like you said, are 426 00:20:06,240 --> 00:20:09,240 Speaker 2: they better I mean technically, but I think if you're 427 00:20:09,240 --> 00:20:11,119 Speaker 2: going to overeat them, or you just chowing down on 428 00:20:11,240 --> 00:20:14,120 Speaker 2: bag after bag of them day after day, you're not 429 00:20:14,240 --> 00:20:18,560 Speaker 2: really doing yourself any benefits nutritionally. I think I personally 430 00:20:18,600 --> 00:20:20,080 Speaker 2: am always of the belief have a little bit of 431 00:20:20,080 --> 00:20:22,080 Speaker 2: what you love and leave it at that, But you've 432 00:20:22,080 --> 00:20:24,600 Speaker 2: got to aim to eat in moderation. Same deal with 433 00:20:24,640 --> 00:20:26,120 Speaker 2: you know, the sugar free ice creams. If you canna 434 00:20:26,119 --> 00:20:28,639 Speaker 2: eat a whole point of ice cream, you're just overeating. 435 00:20:28,640 --> 00:20:30,199 Speaker 2: I don't care if it's low calorie. I don't care 436 00:20:30,200 --> 00:20:32,520 Speaker 2: if it's low sugar. Nobody needs to eat an entire 437 00:20:32,560 --> 00:20:34,840 Speaker 2: point of ice cream. Like, I think you should learn 438 00:20:34,840 --> 00:20:37,040 Speaker 2: some skills around mindful eating, because I think that's going 439 00:20:37,119 --> 00:20:39,840 Speaker 2: to serve you far better long term than just learning 440 00:20:39,920 --> 00:20:42,600 Speaker 2: to replace everything with low calorie, low sugar foods or 441 00:20:42,800 --> 00:20:45,840 Speaker 2: all of these kind of diet or healthier options. I 442 00:20:45,840 --> 00:20:47,920 Speaker 2: don't know. I'm sort of fifty to fifty on them. 443 00:20:47,960 --> 00:20:50,239 Speaker 2: I feel like people tend to overeat them because they 444 00:20:50,240 --> 00:20:53,600 Speaker 2: give themselves permission to eat more because they are considered 445 00:20:53,640 --> 00:20:56,480 Speaker 2: a better option. So I'm not the biggest fan, but 446 00:20:56,520 --> 00:20:57,960 Speaker 2: I guess, like you said, if you love them, have 447 00:20:58,000 --> 00:21:00,359 Speaker 2: a couple. But I definitely wouldn't be having bag after 448 00:21:00,400 --> 00:21:01,879 Speaker 2: bad day after day. No. 449 00:21:02,040 --> 00:21:03,520 Speaker 1: And I think a couple of the girls I know 450 00:21:03,560 --> 00:21:06,119 Speaker 1: have used them like to toilet train small kids, so 451 00:21:06,320 --> 00:21:08,439 Speaker 1: rather than use real lollies, they've used those. So there 452 00:21:08,520 --> 00:21:10,720 Speaker 1: was a purpose if i'm giving my kids a treat, 453 00:21:10,760 --> 00:21:12,919 Speaker 1: I'll never give them lollies, sugar free or other. If 454 00:21:12,960 --> 00:21:14,320 Speaker 1: I'm giving them a treat, I'll probably give them a 455 00:21:14,359 --> 00:21:16,320 Speaker 1: chocolate to be honest, because I feel like it's sort 456 00:21:16,320 --> 00:21:19,720 Speaker 1: of better, you know, for them in terms of satisfaction. 457 00:21:19,840 --> 00:21:22,679 Speaker 1: It's not that instant sweet response where you just keep eating. 458 00:21:23,080 --> 00:21:25,320 Speaker 1: But yeah, I'm just not a lolly fan in general. 459 00:21:25,359 --> 00:21:27,560 Speaker 1: I think, how do you you know? We all love them, 460 00:21:27,640 --> 00:21:29,320 Speaker 1: but you just eat a packet of jelly beans. There's 461 00:21:29,359 --> 00:21:31,560 Speaker 1: so much sugar. So I think, you know, lollies are 462 00:21:31,600 --> 00:21:34,040 Speaker 1: party food and should remain that way, all. 463 00:21:33,960 --> 00:21:34,440 Speaker 2: Rightly, am what? 464 00:21:34,560 --> 00:21:36,520 Speaker 1: That brings us to the Nutrition Couch for another week. 465 00:21:36,600 --> 00:21:38,760 Speaker 1: If you haven't done so already, please subscribe and tell 466 00:21:38,800 --> 00:21:40,760 Speaker 1: your friends about us so we can continue to grow. 467 00:21:41,160 --> 00:21:44,280 Speaker 1: We have just hopefully released our Perry Guide, a new 468 00:21:44,320 --> 00:21:48,760 Speaker 1: Perry Guide to combine with our Takeaway and Supermarch Guide, 469 00:21:48,840 --> 00:21:51,720 Speaker 1: and where can I reveal we're working on a snacks guide, 470 00:21:51,800 --> 00:21:54,520 Speaker 1: so that's our next ebook on the way. So check 471 00:21:54,520 --> 00:21:57,280 Speaker 1: out our website, the nutritioncouch dot com, where you can 472 00:21:57,320 --> 00:21:59,919 Speaker 1: buy all of our products and hear more in detail 473 00:22:00,000 --> 00:22:03,000 Speaker 1: about some of the brands that we recommend or suggest 474 00:22:03,080 --> 00:22:05,480 Speaker 1: or talk about on the potty, and we look forward 475 00:22:05,480 --> 00:22:08,920 Speaker 1: to seeing you on Wednesday for a regular motivational drop episode. 476 00:22:09,080 --> 00:22:09,800 Speaker 1: Thanks for listening. 477 00:22:10,000 --> 00:22:10,960 Speaker 2: Cat to you guys next week.