1 00:00:00,760 --> 00:00:03,840 Speaker 1: Do you avoid eggs because you have high cholesterol, or 2 00:00:03,880 --> 00:00:05,960 Speaker 1: maybe you try not to eat until lunchtime to reap 3 00:00:06,000 --> 00:00:09,240 Speaker 1: the benefits of fasting. Maybe you think honey is healthier 4 00:00:09,240 --> 00:00:12,320 Speaker 1: than sugar, or perhaps you skip as much frozen food 5 00:00:12,320 --> 00:00:15,440 Speaker 1: as you can because you always try and buy fresh. 6 00:00:15,640 --> 00:00:18,119 Speaker 1: There are plenty of nutrition myths out there, and today 7 00:00:18,120 --> 00:00:20,200 Speaker 1: we're going to take a deep dive into some of 8 00:00:20,200 --> 00:00:23,799 Speaker 1: the most common food myths and what the science actually shows. 9 00:00:24,160 --> 00:00:24,320 Speaker 2: Hi. 10 00:00:24,360 --> 00:00:27,440 Speaker 1: I'm Susie Burrow and I'm Leanne Wood, and together we 11 00:00:27,520 --> 00:00:30,120 Speaker 1: bring you The Nutrition Couch, a weekly podcast that keeps 12 00:00:30,120 --> 00:00:31,720 Speaker 1: you up to date with everything you need to know 13 00:00:31,760 --> 00:00:34,800 Speaker 1: in the world of nutrition as well as nutrition myths. 14 00:00:34,880 --> 00:00:38,839 Speaker 1: Todailynne has a fascinating client case study of what daily 15 00:00:38,960 --> 00:00:41,680 Speaker 1: weighing can do when it comes to your long term 16 00:00:41,720 --> 00:00:45,320 Speaker 1: weight loss outcomes. We're going to chat sauces and dressings 17 00:00:45,400 --> 00:00:47,520 Speaker 1: and the ones we see our clients eat far too 18 00:00:47,600 --> 00:00:50,400 Speaker 1: much of and the ones that perhaps are better replacements. 19 00:00:50,800 --> 00:00:53,479 Speaker 1: And our listener question is all about a key nutrient 20 00:00:53,560 --> 00:00:56,920 Speaker 1: you have probably heard plenty about. But to kicks off 21 00:00:56,920 --> 00:01:01,080 Speaker 1: to Daily Anne, I saw this fantastic headline Daily Mail 22 00:01:01,320 --> 00:01:04,160 Speaker 1: that said the nutrition lies that you need to know about. 23 00:01:04,280 --> 00:01:07,440 Speaker 1: And I thought, I've never seen a story on nutrition 24 00:01:07,720 --> 00:01:11,160 Speaker 1: myths actually written like that, because I think lies is 25 00:01:11,200 --> 00:01:13,959 Speaker 1: a little bit harsh. But certainly when we talk general 26 00:01:14,040 --> 00:01:18,520 Speaker 1: nutrition principles, there's a number of commonly held assumptions that 27 00:01:18,640 --> 00:01:22,959 Speaker 1: I would still answer many days, that people believe to 28 00:01:23,080 --> 00:01:27,959 Speaker 1: be true have been told as children. Still for whatever reason, 29 00:01:28,280 --> 00:01:30,280 Speaker 1: sometimes I guess foods in the health fit are might 30 00:01:30,319 --> 00:01:31,560 Speaker 1: perpetuate that belief. 31 00:01:31,760 --> 00:01:32,240 Speaker 3: So we thought we. 32 00:01:32,240 --> 00:01:34,080 Speaker 1: Hadn't done nutrition myths for a little while, and we 33 00:01:34,080 --> 00:01:35,880 Speaker 1: thought it was probably quite a good topic just to 34 00:01:35,920 --> 00:01:39,600 Speaker 1: talk some general nutrition about. So, without doubt and my experience, 35 00:01:39,800 --> 00:01:43,360 Speaker 1: the most commonly held nutrition belief is about eggs in 36 00:01:43,400 --> 00:01:47,160 Speaker 1: the diet, and if you have high cholesterol levels or 37 00:01:47,160 --> 00:01:50,560 Speaker 1: are trying to avoid cholesterol, you should minimize or reduce 38 00:01:50,600 --> 00:01:54,320 Speaker 1: your intake of eggs. Now, it's actually something that's received 39 00:01:54,400 --> 00:01:57,720 Speaker 1: quite a lot of scientific investigation, particularly in recent years 40 00:01:57,760 --> 00:02:01,080 Speaker 1: from the egg corporations who have done a lot more studies. Now, 41 00:02:01,480 --> 00:02:03,720 Speaker 1: the way it stands is that if you do not 42 00:02:03,880 --> 00:02:06,320 Speaker 1: have high cholesterol levels, having a couple of eggs a 43 00:02:06,360 --> 00:02:10,079 Speaker 1: day's absolutely fine. If you do have high blood cholesterol, 44 00:02:10,080 --> 00:02:13,480 Speaker 1: and specifically a family history of heart disease. It's recommended 45 00:02:13,480 --> 00:02:15,560 Speaker 1: that you don't have more than one egg per day, 46 00:02:16,320 --> 00:02:17,880 Speaker 1: but it is a myth that you should avoid it 47 00:02:17,919 --> 00:02:19,799 Speaker 1: because I think it comes from the fact that there 48 00:02:19,880 --> 00:02:23,120 Speaker 1: is cholesterol in eggs, as cholesterol as a substance in 49 00:02:23,200 --> 00:02:26,200 Speaker 1: all animal foods. So when we're having meat or prawns 50 00:02:26,320 --> 00:02:29,640 Speaker 1: or dairy or eggs, you do take some cholesterol in, 51 00:02:30,160 --> 00:02:33,560 Speaker 1: but that cholesterol doesn't go on to make blood cholesterol. 52 00:02:33,560 --> 00:02:34,520 Speaker 3: It doesn't work like that. 53 00:02:34,760 --> 00:02:36,480 Speaker 1: Cholesterol is made in the liver, and that can be 54 00:02:36,480 --> 00:02:40,280 Speaker 1: heavily influenced by genetic factors, and certainly a high fat 55 00:02:40,320 --> 00:02:43,320 Speaker 1: diet and specifically a high saturated fat or high calorie 56 00:02:43,320 --> 00:02:47,520 Speaker 1: diet can increase cholesterol, but the family genetics is a 57 00:02:47,600 --> 00:02:50,720 Speaker 1: much stronger factor predicting that. And because eggs are a 58 00:02:50,720 --> 00:02:54,200 Speaker 1: whole food, they've got to think something like twenty natural 59 00:02:54,280 --> 00:02:58,600 Speaker 1: vitamins and minerals. Their overall saturated fat is not so high. 60 00:02:58,680 --> 00:03:00,600 Speaker 1: And yeah, as part of a healthy bale died, I 61 00:03:00,600 --> 00:03:02,480 Speaker 1: don't have an issue with clients having a couple of 62 00:03:02,480 --> 00:03:05,080 Speaker 1: eggs a day in general, and hopefully if you do 63 00:03:05,120 --> 00:03:08,160 Speaker 1: have high cholesterol, you're utilizing some other evidence based strategies 64 00:03:08,240 --> 00:03:10,480 Speaker 1: like using some plant sterols and your food making sure 65 00:03:10,520 --> 00:03:13,320 Speaker 1: your five is at thirty grams, getting penny of anti 66 00:03:13,360 --> 00:03:16,320 Speaker 1: inflammatory fats from Amiga threes, and that's more your focus 67 00:03:16,520 --> 00:03:18,640 Speaker 1: because usually eggs is not the concern. But I have 68 00:03:18,680 --> 00:03:20,840 Speaker 1: to be honest, and when I'm checking clients' food diaries, 69 00:03:21,200 --> 00:03:22,920 Speaker 1: they might have their eggs, but they're very quick to 70 00:03:22,919 --> 00:03:25,800 Speaker 1: stick the bacon and the avocado and the sour jough 71 00:03:25,800 --> 00:03:28,280 Speaker 1: in there as well, and they're probably worse for cholesterol 72 00:03:28,680 --> 00:03:30,080 Speaker 1: than the poor old egg ever is. 73 00:03:31,360 --> 00:03:32,119 Speaker 4: And that's a good myth. 74 00:03:32,200 --> 00:03:34,200 Speaker 2: But the one that I get time and time against 75 00:03:34,200 --> 00:03:36,880 Speaker 2: Susie is I can't have bread or potatoes because it's 76 00:03:36,880 --> 00:03:39,120 Speaker 2: too fattening for weight loss. And that, to me is 77 00:03:39,120 --> 00:03:41,480 Speaker 2: something that I heard a lot even growing up, whether 78 00:03:41,520 --> 00:03:44,440 Speaker 2: it was from family members or friends or even just colleagues, 79 00:03:44,480 --> 00:03:46,240 Speaker 2: like with the different jobs that I used to work. 80 00:03:46,280 --> 00:03:47,640 Speaker 2: I used to work at a cameras, I used to 81 00:03:47,640 --> 00:03:50,280 Speaker 2: work at a cafe going through nutrition school, and that's 82 00:03:50,280 --> 00:03:52,600 Speaker 2: something that I just heard over and over again, and 83 00:03:52,760 --> 00:03:55,480 Speaker 2: it's sort of amusing having the knowledge that we do now, 84 00:03:55,640 --> 00:03:58,440 Speaker 2: knowing that bread or potato is a carbohydrate not a 85 00:03:58,480 --> 00:04:01,280 Speaker 2: fat and so to hear people say it's too fattening, 86 00:04:01,320 --> 00:04:03,360 Speaker 2: I can't have it for weight loss. I guess it's 87 00:04:03,360 --> 00:04:06,400 Speaker 2: a generalized statement because I actually think potatoes and a 88 00:04:06,440 --> 00:04:08,720 Speaker 2: good quality whole grain brand and two of the best 89 00:04:08,720 --> 00:04:11,640 Speaker 2: products of fat loss because they're filling, they're satiating, they 90 00:04:11,640 --> 00:04:14,440 Speaker 2: add some really important types of fiber, particularly if you're 91 00:04:14,440 --> 00:04:16,360 Speaker 2: cooking and cooling your potato and getting a bit of 92 00:04:16,400 --> 00:04:18,919 Speaker 2: a resistant starch, which helps with your gut health. And 93 00:04:19,000 --> 00:04:21,839 Speaker 2: it's really what we're doing with the bread or potato 94 00:04:21,920 --> 00:04:25,839 Speaker 2: which really contributes to whether it's helpful or more hindrance 95 00:04:25,839 --> 00:04:28,160 Speaker 2: to weight loss. Like if we're going to deep fry 96 00:04:28,160 --> 00:04:30,480 Speaker 2: our potatoes and turn them into potato chips and then 97 00:04:30,560 --> 00:04:33,599 Speaker 2: lather them with you know, sour cream and cheese and bacon, 98 00:04:33,680 --> 00:04:35,279 Speaker 2: of course, it's not actually going to be good for 99 00:04:35,320 --> 00:04:38,320 Speaker 2: weight loss. But the humble potato, the humble spot itself 100 00:04:38,400 --> 00:04:40,479 Speaker 2: is one of my favorite things for weight loss. 101 00:04:40,720 --> 00:04:43,000 Speaker 1: Potatoes are actually rated as I think one of the 102 00:04:43,080 --> 00:04:47,000 Speaker 1: most satisfying satiating foods you can consume, not as chips, 103 00:04:47,000 --> 00:04:49,120 Speaker 1: not as mash, but as a jacket potato. 104 00:04:49,839 --> 00:04:51,480 Speaker 3: So yeah, I would absolutely agree with that. 105 00:04:51,800 --> 00:04:53,200 Speaker 2: Yeah, And then the other one I hear time and 106 00:04:53,279 --> 00:04:55,920 Speaker 2: time again is that natural sugar. And this is all 107 00:04:55,960 --> 00:04:58,880 Speaker 2: promoted by the whole life Quit Sugar movement. Natural sugar 108 00:04:58,960 --> 00:05:01,760 Speaker 2: is healthier than what called table sugar or white sugar 109 00:05:01,839 --> 00:05:04,480 Speaker 2: or cane sugar. The amount of times I hear clients saying, well, 110 00:05:04,680 --> 00:05:06,719 Speaker 2: you know, I'm doing so much better on my journey 111 00:05:06,720 --> 00:05:09,000 Speaker 2: because I stop putting, you know, sugar in my tea 112 00:05:09,000 --> 00:05:11,600 Speaker 2: and I'm having natural honey in ceta. I stopped putting, 113 00:05:11,720 --> 00:05:14,200 Speaker 2: you know, I stop baking with sugar, and I'm adding 114 00:05:14,279 --> 00:05:17,159 Speaker 2: dates and you know, madial dates and rice brand syrup 115 00:05:17,200 --> 00:05:20,640 Speaker 2: into my baking instead. So the body essentially just treat 116 00:05:20,720 --> 00:05:23,719 Speaker 2: sugar as sugar, right, whether it's natural, whether it's organic, 117 00:05:23,760 --> 00:05:26,760 Speaker 2: whether it's a date. Sure, there are some extra nutrients 118 00:05:26,800 --> 00:05:28,760 Speaker 2: in dates, like a little bit of fibrin, some other 119 00:05:28,800 --> 00:05:31,120 Speaker 2: extra vitamins and minerals, but at the end of the day, 120 00:05:31,200 --> 00:05:34,239 Speaker 2: sugar is sugar. Whether it's organic honey, whether it's white 121 00:05:34,240 --> 00:05:37,520 Speaker 2: table sugar, or whether it's you know, organic rice molt syrup, 122 00:05:37,600 --> 00:05:40,359 Speaker 2: it is still all just sugar and natural energy and 123 00:05:40,400 --> 00:05:42,520 Speaker 2: carbohydrate at the end of the day. And you're welcome 124 00:05:42,560 --> 00:05:44,599 Speaker 2: to cook or bake with whichever type that you like, 125 00:05:44,880 --> 00:05:48,200 Speaker 2: but don't be fooled that it's a necessarily healthier option 126 00:05:48,360 --> 00:05:50,200 Speaker 2: than playing table white cane sugar. 127 00:05:50,720 --> 00:05:51,880 Speaker 3: I think I get it in honey. 128 00:05:51,960 --> 00:05:53,960 Speaker 1: People always think honey is a better choice, and then 129 00:05:54,000 --> 00:05:55,560 Speaker 1: they're kind of shocked when I say, well, it's no 130 00:05:55,640 --> 00:05:57,840 Speaker 1: better than just the regular sugar, and they're shocked that's 131 00:05:57,839 --> 00:06:00,800 Speaker 1: of us. Metabolically, you get basically the same peak. It's 132 00:06:00,839 --> 00:06:03,960 Speaker 1: not significantly reduced just because it's a more natural source, 133 00:06:04,000 --> 00:06:06,800 Speaker 1: even though you might feel it's less processed. It's kind 134 00:06:06,839 --> 00:06:08,920 Speaker 1: of splitting hairs when it comes to calorie balance and 135 00:06:09,000 --> 00:06:12,039 Speaker 1: overall intake. But we get a lot about food timing 136 00:06:12,080 --> 00:06:14,120 Speaker 1: as well. I have a lot of clients who come 137 00:06:14,160 --> 00:06:17,279 Speaker 1: and say that they've been delaying breakfast because they're trying 138 00:06:17,279 --> 00:06:19,599 Speaker 1: to reap the benefits of fasting. And we've covered this 139 00:06:19,680 --> 00:06:22,360 Speaker 1: many times on the podcast, but it is still out 140 00:06:22,360 --> 00:06:25,920 Speaker 1: there in terms of metabolic benefits to fasting. Now, let's 141 00:06:26,160 --> 00:06:28,599 Speaker 1: just remind a lot of listeners that when it comes 142 00:06:28,640 --> 00:06:31,679 Speaker 1: to some of those metabolic longevity benefits, it's around lower 143 00:06:31,720 --> 00:06:34,839 Speaker 1: calorie days overall, which we don't always suggest because they 144 00:06:34,880 --> 00:06:37,040 Speaker 1: are quite restrictive, you know, following a five or six 145 00:06:37,120 --> 00:06:39,599 Speaker 1: hundred calorie day a couple of times a week is 146 00:06:39,680 --> 00:06:42,960 Speaker 1: quite difficult, particularly for our women, our females listening with 147 00:06:43,040 --> 00:06:46,719 Speaker 1: very high energy demands. But extending the overnight fast unless 148 00:06:46,760 --> 00:06:48,919 Speaker 1: you've had a really large meal the night before, or 149 00:06:48,920 --> 00:06:51,240 Speaker 1: perhaps a late meal, you know, you might've been home 150 00:06:51,320 --> 00:06:54,200 Speaker 1: late from work or sport, not until nine or ten, well, 151 00:06:54,200 --> 00:06:56,960 Speaker 1: then I would say sure, probably fast until lunchtime. You 152 00:06:57,040 --> 00:07:00,120 Speaker 1: probably unless you're hungry and have a high energy demand 153 00:07:00,160 --> 00:07:03,400 Speaker 1: in the morning. But certainly there's no metabolic benefit for 154 00:07:03,440 --> 00:07:05,640 Speaker 1: most of us delaying that first meal of the day. 155 00:07:06,080 --> 00:07:09,280 Speaker 1: Remember the human bodies program according to circadian rhythm, we 156 00:07:09,440 --> 00:07:12,160 Speaker 1: are programmed to burn in the day and build and 157 00:07:12,200 --> 00:07:15,040 Speaker 1: store at night, and as such, within an hour or 158 00:07:15,080 --> 00:07:17,520 Speaker 1: tour waking, for most people listening, there'll be a benefit 159 00:07:17,560 --> 00:07:20,240 Speaker 1: to having a small balance meal, not just a coffee, 160 00:07:20,520 --> 00:07:23,120 Speaker 1: but to get the metabolism up and also provide key nutrients. 161 00:07:23,120 --> 00:07:26,200 Speaker 1: Things like our dietary fiber come from that first breakfast 162 00:07:26,240 --> 00:07:28,400 Speaker 1: meal when you're looking at whole grain cereals and whole 163 00:07:28,440 --> 00:07:31,200 Speaker 1: grain breads and fresh fruits. So certainly for most of 164 00:07:31,200 --> 00:07:33,360 Speaker 1: our listeners there'll be a benefit to having a meal 165 00:07:33,360 --> 00:07:35,480 Speaker 1: within an hour or tour of waking. And then the 166 00:07:35,520 --> 00:07:37,520 Speaker 1: other flip side of that leanne of course, a late 167 00:07:37,600 --> 00:07:41,200 Speaker 1: night meals argument that if you eat your calories after 168 00:07:41,240 --> 00:07:42,360 Speaker 1: eight pm, they will store. 169 00:07:42,560 --> 00:07:44,080 Speaker 3: Now that's a bit of. 170 00:07:44,120 --> 00:07:47,040 Speaker 1: A tricky complicated one because it's not so black and white. 171 00:07:47,120 --> 00:07:49,520 Speaker 3: So in terms of energy. 172 00:07:49,200 --> 00:07:52,679 Speaker 1: Balance, if you are in a deficit, the timing doesn't 173 00:07:52,760 --> 00:07:55,800 Speaker 1: make a huge difference. If you're still having lower calories. 174 00:07:55,840 --> 00:07:58,120 Speaker 1: There's not a program at night that says, oh, you've 175 00:07:58,120 --> 00:07:59,680 Speaker 1: eaten after nine, it will all be stored. 176 00:08:00,000 --> 00:08:01,080 Speaker 3: Doesn't quite work like that. 177 00:08:01,760 --> 00:08:02,880 Speaker 4: But what we will. 178 00:08:02,720 --> 00:08:04,880 Speaker 1: Say is there is evidence to show that the body 179 00:08:04,960 --> 00:08:08,480 Speaker 1: from a digestive health perspective responds well to a twelve 180 00:08:08,520 --> 00:08:12,240 Speaker 1: hour fast overnight. We know that from microbiom research that 181 00:08:12,440 --> 00:08:15,480 Speaker 1: the digestive system needs a decent break without any calories 182 00:08:15,520 --> 00:08:17,640 Speaker 1: in it. Now you can imagine if you're sort of 183 00:08:17,640 --> 00:08:19,560 Speaker 1: coming home at eight o'clock at night and having dinner 184 00:08:19,600 --> 00:08:22,160 Speaker 1: at nine, then having maybe a late night snack at 185 00:08:22,200 --> 00:08:25,400 Speaker 1: eleven or twelve. It's very tricky then to allow that 186 00:08:25,440 --> 00:08:28,160 Speaker 1: twelve hours overnight without food. So it's not so much 187 00:08:28,160 --> 00:08:31,000 Speaker 1: that it will definitely lead to weight gain. It's more 188 00:08:31,040 --> 00:08:32,760 Speaker 1: that it doesn't give you that break and sort of 189 00:08:32,760 --> 00:08:35,839 Speaker 1: shifts intake towards that second half of the day, which 190 00:08:36,080 --> 00:08:40,000 Speaker 1: is associated with a high calorie intaken and more likely 191 00:08:40,679 --> 00:08:43,679 Speaker 1: risk of gaining weight over time. But again, if you 192 00:08:43,760 --> 00:08:45,800 Speaker 1: got home at eight o'clock and had a super a salad, 193 00:08:45,960 --> 00:08:47,960 Speaker 1: probably be no issue. But that's not what we have. 194 00:08:48,120 --> 00:08:50,480 Speaker 1: We come home late and have a toast or a 195 00:08:50,520 --> 00:08:53,640 Speaker 1: cereal or a heavy card meal, and then, as I've mentioned, 196 00:08:53,920 --> 00:08:56,960 Speaker 1: continue with the snacking late at night. So the timing 197 00:08:57,000 --> 00:08:58,920 Speaker 1: at night's got to do with giving yourself a break 198 00:08:58,920 --> 00:09:02,240 Speaker 1: without food overnight. But my general rule of Thumblyanne is 199 00:09:02,280 --> 00:09:04,680 Speaker 1: the later, the evening meal, the lighter that it needs 200 00:09:04,720 --> 00:09:05,240 Speaker 1: to be. 201 00:09:05,920 --> 00:09:08,320 Speaker 2: Definitely, and it really does, I guess play havoc with 202 00:09:08,360 --> 00:09:11,360 Speaker 2: some people depending on the timing that their work finishes, 203 00:09:11,400 --> 00:09:13,240 Speaker 2: say if they shift workers, for example, they might come 204 00:09:13,280 --> 00:09:15,840 Speaker 2: off a shifter you know, midnight or one am. And 205 00:09:15,920 --> 00:09:18,440 Speaker 2: also those who tend to exercise quite late at night. 206 00:09:18,480 --> 00:09:21,400 Speaker 2: One of my clients plays Social Network and she plays Center, 207 00:09:21,520 --> 00:09:24,440 Speaker 2: which is quite a high intensity position. You're running basically 208 00:09:24,480 --> 00:09:27,200 Speaker 2: the entire game you don't stop, and the time that 209 00:09:27,280 --> 00:09:28,960 Speaker 2: she plays she has a bit of a commute. 210 00:09:28,600 --> 00:09:29,120 Speaker 4: To get there. 211 00:09:29,440 --> 00:09:32,240 Speaker 2: It's sort of it's tricky to have dinner beforehand because 212 00:09:32,400 --> 00:09:34,160 Speaker 2: for about and we've tried this about an hour and 213 00:09:34,200 --> 00:09:36,320 Speaker 2: a half two hours before, she can still feel that 214 00:09:36,360 --> 00:09:38,160 Speaker 2: meal and her tummy and running around. She's like, oh, 215 00:09:38,200 --> 00:09:40,440 Speaker 2: I feel nauseous. I don't feel good. So we've had 216 00:09:40,480 --> 00:09:42,520 Speaker 2: to be really smart with her fueling where she actually 217 00:09:42,600 --> 00:09:44,760 Speaker 2: does have something when she gets home from that game, 218 00:09:44,800 --> 00:09:46,760 Speaker 2: because otherwise she is starving as well. 219 00:09:46,840 --> 00:09:48,440 Speaker 4: So it is a bit of a tricky one. 220 00:09:48,440 --> 00:09:50,360 Speaker 2: But like you said, probably the bottom line is don't 221 00:09:50,400 --> 00:09:53,360 Speaker 2: have a really huge heavy meal and then directly go 222 00:09:53,440 --> 00:09:55,920 Speaker 2: to bed afterwards, because it actually does impact the quality 223 00:09:55,920 --> 00:09:58,040 Speaker 2: if you're sleep as well. Your body is supposed to 224 00:09:58,080 --> 00:10:00,959 Speaker 2: be doing a lot of healing and restore as you sleep, 225 00:10:01,000 --> 00:10:03,240 Speaker 2: and if it's trying to send all of the work 226 00:10:03,280 --> 00:10:06,400 Speaker 2: into your digestive system and your digestive juices to process 227 00:10:06,480 --> 00:10:08,959 Speaker 2: is huge heavy meal, it's not going to be able 228 00:10:09,000 --> 00:10:11,280 Speaker 2: to do all that nice repairing that it needs to 229 00:10:11,320 --> 00:10:12,880 Speaker 2: do whole body wide as well. 230 00:10:13,520 --> 00:10:14,400 Speaker 3: Yeah, one hundred percent. 231 00:10:14,440 --> 00:10:16,120 Speaker 1: And then the other one that we don't talk about, 232 00:10:16,160 --> 00:10:20,160 Speaker 1: perhaps as frequently as we should, is talking about some 233 00:10:20,240 --> 00:10:22,960 Speaker 1: of them more what would we call them Artesian boutique 234 00:10:23,000 --> 00:10:23,760 Speaker 1: salts that are. 235 00:10:23,640 --> 00:10:25,319 Speaker 4: Our salts, bouti salts. 236 00:10:25,400 --> 00:10:28,000 Speaker 1: Yeah, if you go, there's a million different types. There's pink, 237 00:10:28,000 --> 00:10:31,079 Speaker 1: there's Himalayan, there's rock salt, and I think there's often 238 00:10:31,080 --> 00:10:33,280 Speaker 1: a belief that they're better and they can have higher 239 00:10:33,320 --> 00:10:35,760 Speaker 1: levels of nutrients. But what we've learned in recent years 240 00:10:36,120 --> 00:10:38,920 Speaker 1: is that some of those, particularly the pink salt, can 241 00:10:38,960 --> 00:10:43,120 Speaker 1: actually have very high amounts of trace elements, things like 242 00:10:43,360 --> 00:10:46,559 Speaker 1: arsenic lead, things that aren't very good for us. So 243 00:10:46,960 --> 00:10:49,360 Speaker 1: my recommendation on salt is I just like my clients 244 00:10:49,400 --> 00:10:52,640 Speaker 1: to have a regular salt that's got iodine added, because 245 00:10:52,679 --> 00:10:55,480 Speaker 1: we know in Australia our soil is very low in iodine. 246 00:10:55,600 --> 00:10:58,280 Speaker 1: A significant number of women of childbearing HIV issues with 247 00:10:58,320 --> 00:11:01,720 Speaker 1: their thyroid. Of course, the thyroid is central metabolic regulator 248 00:11:01,720 --> 00:11:04,760 Speaker 1: in our body and Australian women are very high risk 249 00:11:04,800 --> 00:11:08,119 Speaker 1: of thy dysfunction because of low iogene. So my recommendation 250 00:11:08,160 --> 00:11:10,319 Speaker 1: for salt is skip all those boutique salts. You don't 251 00:11:10,360 --> 00:11:11,920 Speaker 1: need to pay a lot for it, Just get regular 252 00:11:11,960 --> 00:11:15,000 Speaker 1: table salt, but get one with iodine added, because that's 253 00:11:15,000 --> 00:11:19,360 Speaker 1: going to be the best thing for your metabolism. 254 00:11:17,800 --> 00:11:19,840 Speaker 2: Absolutely, and I would say the Straians eat far too 255 00:11:19,920 --> 00:11:22,319 Speaker 2: much salt in general. So we were not here advocating 256 00:11:22,360 --> 00:11:25,199 Speaker 2: putting salt on absolutely everything. But if you do want 257 00:11:25,240 --> 00:11:27,599 Speaker 2: to add it, like Susie said, I personally use just 258 00:11:27,640 --> 00:11:30,520 Speaker 2: a normal table salt with idne added as well. 259 00:11:30,559 --> 00:11:33,200 Speaker 1: What I find with salt, it's interesting. I see people 260 00:11:33,240 --> 00:11:35,240 Speaker 1: who have a huge amount, and then some people who 261 00:11:35,240 --> 00:11:38,160 Speaker 1: have none. Because if you have people who have a 262 00:11:38,160 --> 00:11:40,320 Speaker 1: lot of process meat or even a lot of Asian 263 00:11:40,360 --> 00:11:42,959 Speaker 1: food because of the soy sauce, they're having a lot 264 00:11:42,960 --> 00:11:46,079 Speaker 1: in those sources regularly. But then if I've got someone 265 00:11:46,120 --> 00:11:48,720 Speaker 1: who doesn't add any table salt in their diet's pretty clean, 266 00:11:48,960 --> 00:11:52,040 Speaker 1: like chicken breast, like meat and veggies, sometimes they have 267 00:11:52,160 --> 00:11:55,160 Speaker 1: quite reasonably low levels. So I think I have those 268 00:11:55,200 --> 00:11:57,960 Speaker 1: two where people have weigh too much or hardly having any. 269 00:11:58,000 --> 00:12:00,840 Speaker 1: So if you know you're someone who actively does not 270 00:12:01,120 --> 00:12:03,240 Speaker 1: add salt to things, you kind of grew up trying 271 00:12:03,240 --> 00:12:05,640 Speaker 1: to avoid it as an additive, and you know that 272 00:12:05,640 --> 00:12:07,360 Speaker 1: your diet is pretty clean and you don't use a 273 00:12:07,360 --> 00:12:09,320 Speaker 1: lot of commercial sauces and we're going to talk about 274 00:12:09,320 --> 00:12:11,800 Speaker 1: that in a second, and you don't eat prestudo and 275 00:12:11,840 --> 00:12:15,440 Speaker 1: salami and much cheese. Even halloumi is the other, of course, 276 00:12:15,480 --> 00:12:18,400 Speaker 1: one that's packed full. I think just be mindful that 277 00:12:18,679 --> 00:12:21,000 Speaker 1: sometimes a little sprinkle once a day if you're one 278 00:12:21,040 --> 00:12:23,840 Speaker 1: of those people, and particularly if you're exercising, you know, 279 00:12:23,880 --> 00:12:25,880 Speaker 1: you may actually not get enough. So that's the two 280 00:12:25,880 --> 00:12:28,840 Speaker 1: client presentations that I have. Where do you see most 281 00:12:28,840 --> 00:12:30,520 Speaker 1: people getting it from. 282 00:12:30,559 --> 00:12:33,920 Speaker 2: Ultra processed foods? You know, breads and cereals and soups, 283 00:12:34,000 --> 00:12:36,040 Speaker 2: and you know, like they're not home cooking enough. Though 284 00:12:36,080 --> 00:12:38,600 Speaker 2: we might be going to the souper market and choosing healthy, 285 00:12:38,720 --> 00:12:41,600 Speaker 2: you know, healthier, better options, but we are still choosing 286 00:12:41,679 --> 00:12:44,000 Speaker 2: pre made package options a lot, which I myself am 287 00:12:44,000 --> 00:12:46,200 Speaker 2: guilty of, particularly having two kids under too. 288 00:12:46,280 --> 00:12:46,680 Speaker 4: I'm busy. 289 00:12:46,720 --> 00:12:48,160 Speaker 2: I do use a little bit of you know, pre 290 00:12:48,240 --> 00:12:49,840 Speaker 2: made soups and that sort of thing. And I like 291 00:12:49,920 --> 00:12:52,199 Speaker 2: some dumplings SOOOSI has got me addicted to them for dinner, 292 00:12:52,360 --> 00:12:53,800 Speaker 2: so I do use a little bit of soy sauce 293 00:12:53,880 --> 00:12:54,120 Speaker 2: with that. 294 00:12:54,240 --> 00:12:55,560 Speaker 4: But it is generally. 295 00:12:55,240 --> 00:12:57,760 Speaker 2: Through ultra processed foods that I find the majority of 296 00:12:57,760 --> 00:13:00,320 Speaker 2: that salt sneaking in it, even through you know, better 297 00:13:00,360 --> 00:13:03,280 Speaker 2: snack choices like say roasted chickpeas, for example, still have 298 00:13:03,360 --> 00:13:05,520 Speaker 2: to salt through them and that sort of thing. So 299 00:13:05,520 --> 00:13:08,120 Speaker 2: I just think the more ultra processed food we eat, 300 00:13:08,160 --> 00:13:10,760 Speaker 2: the more you see a lot of those salty things 301 00:13:10,760 --> 00:13:11,320 Speaker 2: sneaking in. 302 00:13:11,320 --> 00:13:13,559 Speaker 1: Put it that way, well, I think it's just eat 303 00:13:13,600 --> 00:13:15,720 Speaker 1: buying food away from the home. Like if you go 304 00:13:15,760 --> 00:13:18,559 Speaker 1: and have a subway, even a McDonald's, you know, anything 305 00:13:18,600 --> 00:13:21,880 Speaker 1: in a food court or a takeaway, it's got so 306 00:13:22,080 --> 00:13:23,719 Speaker 1: much in it. A single meal will have sort of 307 00:13:23,760 --> 00:13:26,240 Speaker 1: at least half your daily upper recommended intake. So if 308 00:13:26,240 --> 00:13:29,000 Speaker 1: you someone who picks up lunch frequently away from the 309 00:13:29,040 --> 00:13:32,520 Speaker 1: home or has that meal out or ordering uberates a 310 00:13:32,559 --> 00:13:34,679 Speaker 1: few times a week, chances are you probably getting a 311 00:13:34,720 --> 00:13:36,760 Speaker 1: lot of it already, so just be mindful of that. 312 00:13:37,280 --> 00:13:40,760 Speaker 1: And I often will chat client examples that pop up 313 00:13:40,760 --> 00:13:42,760 Speaker 1: at different times through the week. And I said to 314 00:13:42,840 --> 00:13:45,040 Speaker 1: you just this morning, oh, we need a client example, 315 00:13:45,040 --> 00:13:48,520 Speaker 1: and you had a fascinating one about weighing, and I 316 00:13:48,600 --> 00:13:51,040 Speaker 1: have got one to match because you reminded me of it. 317 00:13:51,120 --> 00:13:53,520 Speaker 1: So we're going to share with us your client's experiment 318 00:13:53,640 --> 00:13:57,280 Speaker 1: around weighing every day and how that sort of impacted 319 00:13:57,600 --> 00:13:58,720 Speaker 1: the fat loss journey. 320 00:13:59,080 --> 00:13:59,800 Speaker 4: Yeah, yeah, of course. 321 00:13:59,840 --> 00:14:02,160 Speaker 2: So one of my lovely ladies was doing really well 322 00:14:02,160 --> 00:14:03,680 Speaker 2: in terms of fat loss. She was doing about a 323 00:14:03,679 --> 00:14:05,680 Speaker 2: once weekly wait check in just before we have a 324 00:14:05,679 --> 00:14:07,920 Speaker 2: coaching call each week, and she'd jump on the scales 325 00:14:07,960 --> 00:14:09,599 Speaker 2: that morning away herself and send it through and that 326 00:14:09,640 --> 00:14:11,800 Speaker 2: way I could make any adjustments to the nutrition plan 327 00:14:11,880 --> 00:14:14,560 Speaker 2: that needed to happen. And she jumped on and she said, oh, 328 00:14:14,600 --> 00:14:16,600 Speaker 2: I'm so annoyed it went up this week. But two 329 00:14:16,679 --> 00:14:18,360 Speaker 2: days ago it was down and I had a loss. 330 00:14:18,400 --> 00:14:20,640 Speaker 2: But now it's gone up like six hundred grams. And 331 00:14:20,680 --> 00:14:22,920 Speaker 2: she's like, I'm so annoyed at myself. I've done everything right, 332 00:14:23,000 --> 00:14:24,960 Speaker 2: like why have I gained? And I just sort of 333 00:14:25,000 --> 00:14:26,840 Speaker 2: explained to her, Look, it's not a true game. The 334 00:14:26,880 --> 00:14:30,160 Speaker 2: scale is reflecting higher, yes, but it's likely just that 335 00:14:30,200 --> 00:14:32,720 Speaker 2: you've had a little bit of extra carbohydrate or salt 336 00:14:32,800 --> 00:14:35,400 Speaker 2: or something's happened to have your body retain that little 337 00:14:35,400 --> 00:14:37,680 Speaker 2: bit of extra fluid and it's just reflecting higher on 338 00:14:37,720 --> 00:14:40,000 Speaker 2: the scale. But I said, I'm confident, and she's a 339 00:14:40,000 --> 00:14:43,080 Speaker 2: client where I know. You know when you know clients, Susie, like, 340 00:14:43,120 --> 00:14:44,760 Speaker 2: you know if they're being honest and upfront or not 341 00:14:44,840 --> 00:14:46,520 Speaker 2: like I know that she was being genuine with me. 342 00:14:46,560 --> 00:14:48,040 Speaker 2: I know she was on track, I know she was 343 00:14:48,080 --> 00:14:49,960 Speaker 2: doing all the right things, and I was confident that 344 00:14:50,040 --> 00:14:52,440 Speaker 2: we were achieving that loss even though the scale didn't 345 00:14:52,440 --> 00:14:54,320 Speaker 2: reflect it, and I could see that it had really 346 00:14:54,360 --> 00:14:56,120 Speaker 2: gotten to her, like it really irked her. So I 347 00:14:56,120 --> 00:14:57,760 Speaker 2: said to her, why don't we do a little bit 348 00:14:57,800 --> 00:14:59,880 Speaker 2: of an experiment, because I want to show you that 349 00:15:00,000 --> 00:15:03,080 Speaker 2: fat loss isn't linear. Often when we think of somebody 350 00:15:03,120 --> 00:15:05,400 Speaker 2: who might lose ten kilos, for example, we think it 351 00:15:05,440 --> 00:15:07,720 Speaker 2: happens in a linear fashion. We think the scale goes 352 00:15:07,760 --> 00:15:10,520 Speaker 2: directly down every single week, or it's like once you 353 00:15:10,600 --> 00:15:13,040 Speaker 2: hit that new low, you might have gone from ninety 354 00:15:13,160 --> 00:15:15,760 Speaker 2: kilos to eighty eight to eighty seven, and you just 355 00:15:15,800 --> 00:15:18,080 Speaker 2: think it continues to go down in this like straight 356 00:15:18,200 --> 00:15:20,280 Speaker 2: linear fashion where every time you jump on it needs 357 00:15:20,280 --> 00:15:23,360 Speaker 2: to go down. But in reality, that's not what happens. 358 00:15:23,400 --> 00:15:26,800 Speaker 2: And I do see both sides of this suzi where 359 00:15:26,840 --> 00:15:29,320 Speaker 2: some clients are weighing regularly and it's good for them 360 00:15:29,320 --> 00:15:32,360 Speaker 2: in terms of motivation and accountability, but on the opposite 361 00:15:32,400 --> 00:15:35,520 Speaker 2: side of that, sometimes weighing too frequently can have a 362 00:15:35,560 --> 00:15:38,160 Speaker 2: negative beneffect on their mental health, where if the scale 363 00:15:38,200 --> 00:15:40,280 Speaker 2: doesn't show them what they want to see, then they'll 364 00:15:40,440 --> 00:15:42,720 Speaker 2: self sabotage and they'll say, right, I tried so hard, 365 00:15:42,800 --> 00:15:44,520 Speaker 2: what's the point I'm going to go eat something to 366 00:15:44,560 --> 00:15:46,720 Speaker 2: make myself feel better because the scale didn't show me 367 00:15:46,760 --> 00:15:48,920 Speaker 2: the number that I wanted. But in this client's case, 368 00:15:48,920 --> 00:15:50,480 Speaker 2: I knew she was quite strong. We've done a lot 369 00:15:50,520 --> 00:15:52,200 Speaker 2: of work, we've been working together for a good month 370 00:15:52,280 --> 00:15:54,320 Speaker 2: or two. She was quite strong mentally, and I said 371 00:15:54,320 --> 00:15:56,400 Speaker 2: to her, this is an experiment. You need to understand. 372 00:15:56,440 --> 00:15:58,600 Speaker 2: The scale will not go down every day for the 373 00:15:58,640 --> 00:16:01,200 Speaker 2: next week. It will very likely, but I want to 374 00:16:01,240 --> 00:16:03,080 Speaker 2: show you but that in the next week. So it'd 375 00:16:03,080 --> 00:16:05,320 Speaker 2: been two weeks all er that I promise you that 376 00:16:05,440 --> 00:16:07,640 Speaker 2: it will move because I know she's been consistent. I 377 00:16:07,640 --> 00:16:09,360 Speaker 2: know she's doing all the right things. We're hitting all 378 00:16:09,400 --> 00:16:11,640 Speaker 2: the numbers we need to do, and I just knew 379 00:16:11,640 --> 00:16:13,640 Speaker 2: that it would move. So she got on with the 380 00:16:13,640 --> 00:16:15,800 Speaker 2: week and she weighed herself each week, and the next 381 00:16:15,880 --> 00:16:17,480 Speaker 2: day it had actually gone up a little bit, and 382 00:16:17,520 --> 00:16:20,200 Speaker 2: she's like, you said this would happened. I'm mildly freaking out, 383 00:16:20,200 --> 00:16:22,280 Speaker 2: but I'm going to continue on as it did, and 384 00:16:22,320 --> 00:16:24,600 Speaker 2: then the next day we saw a slight drop, and 385 00:16:24,640 --> 00:16:27,080 Speaker 2: then it continued to drop for three days in a row, 386 00:16:27,240 --> 00:16:28,240 Speaker 2: and she was like, oh. 387 00:16:28,120 --> 00:16:29,600 Speaker 4: My goodness, this is insane. 388 00:16:29,680 --> 00:16:32,600 Speaker 2: And from that initial increase weight she sent me it 389 00:16:32,680 --> 00:16:35,440 Speaker 2: was down about eight hundred grams like three days later, 390 00:16:35,680 --> 00:16:37,600 Speaker 2: and she was like, I can't believe it dropped so much. 391 00:16:37,680 --> 00:16:39,320 Speaker 2: And I just had to remind her, like, it's not 392 00:16:39,440 --> 00:16:42,240 Speaker 2: eight hundred grams in three days. You haven't lost close 393 00:16:42,280 --> 00:16:45,440 Speaker 2: to aequila in three days. That loss is a reflection 394 00:16:45,600 --> 00:16:48,560 Speaker 2: of everything you've been doing over the past couple of weeks. 395 00:16:48,720 --> 00:16:50,960 Speaker 2: So you can't take an exact weight on a scale 396 00:16:51,000 --> 00:16:53,200 Speaker 2: a single moment in time and think, right, this is 397 00:16:53,280 --> 00:16:55,280 Speaker 2: exactly what I've done for the last couple of days, 398 00:16:55,280 --> 00:16:57,440 Speaker 2: and this is why. Because I've been so quote unquote 399 00:16:57,440 --> 00:16:59,960 Speaker 2: good or quote unquote bad, that's why it's gone up. 400 00:17:00,080 --> 00:17:03,080 Speaker 2: You have to take these numbers in combination of everything 401 00:17:03,160 --> 00:17:05,399 Speaker 2: you're doing and look at a trend over time. And 402 00:17:05,440 --> 00:17:07,720 Speaker 2: I said to her, cool, it's going down, great, and 403 00:17:07,840 --> 00:17:09,720 Speaker 2: you're on track. I want you to keep going and 404 00:17:09,760 --> 00:17:12,600 Speaker 2: weighing yourself daily. And so from there that big drop 405 00:17:12,640 --> 00:17:15,399 Speaker 2: three days later, I think it dropped maybe another hundred 406 00:17:15,400 --> 00:17:17,160 Speaker 2: grams the next day, then it went up a couple 407 00:17:17,200 --> 00:17:19,080 Speaker 2: of hundred grams, and it came down another couple of 408 00:17:19,119 --> 00:17:22,120 Speaker 2: hundred grams, and a week from that initial increase weight 409 00:17:22,200 --> 00:17:25,080 Speaker 2: she sent me she was down just over a kilo 410 00:17:25,240 --> 00:17:27,240 Speaker 2: in a whole week later. And so it was just 411 00:17:27,280 --> 00:17:31,560 Speaker 2: a really nice experiment for her to understand that fat 412 00:17:31,560 --> 00:17:34,600 Speaker 2: loss doesn't happen in a linear fashion. This scale will 413 00:17:34,640 --> 00:17:37,280 Speaker 2: always move down was if we're doing the right things 414 00:17:37,359 --> 00:17:40,800 Speaker 2: as long as we're being consistent, and it often takes 415 00:17:40,840 --> 00:17:43,320 Speaker 2: a little while for our fat to mobilize right. 416 00:17:43,440 --> 00:17:44,919 Speaker 4: And Susan and I talk about this a lot. 417 00:17:45,080 --> 00:17:48,280 Speaker 2: We say that often you're getting the results, everything is 418 00:17:48,280 --> 00:17:51,119 Speaker 2: happening right, but for whatever reason, it might not just 419 00:17:51,160 --> 00:17:53,840 Speaker 2: be reflecting on the scale. So I often say to 420 00:17:53,920 --> 00:17:57,879 Speaker 2: clients unless we are genuinely not seeing any movement on 421 00:17:57,920 --> 00:18:00,359 Speaker 2: that scale over a three to four week period, that's 422 00:18:00,359 --> 00:18:02,760 Speaker 2: when I would consider it a genuine plateau. Or something 423 00:18:02,800 --> 00:18:05,960 Speaker 2: needs to change. Nutrition needs to change, exercise needs to change, 424 00:18:06,160 --> 00:18:08,040 Speaker 2: You need a bit of a shake up in any 425 00:18:08,080 --> 00:18:11,040 Speaker 2: aspect of your diet. Perhaps you metabolically need to begin 426 00:18:11,080 --> 00:18:13,000 Speaker 2: a reverse art if you've been in a deficit for 427 00:18:13,080 --> 00:18:16,280 Speaker 2: so long. There are many factors involved, but generally I 428 00:18:16,400 --> 00:18:19,399 Speaker 2: consider a plateau no change in about three to four weeks. 429 00:18:19,400 --> 00:18:22,080 Speaker 2: And where this experiment might come in useful is to 430 00:18:22,200 --> 00:18:25,679 Speaker 2: do that daily waiting for somebody who does a weekly 431 00:18:25,720 --> 00:18:27,880 Speaker 2: wait check but it's kind of not moving, or it's 432 00:18:27,880 --> 00:18:30,520 Speaker 2: going up and it's going down. But I can see 433 00:18:30,520 --> 00:18:33,720 Speaker 2: it also how it would be detrimental to some people Susie, 434 00:18:34,000 --> 00:18:36,320 Speaker 2: where they're quite obsessed with that number or they let 435 00:18:36,359 --> 00:18:39,159 Speaker 2: that number then dictate their mood and their behaviors for 436 00:18:39,200 --> 00:18:40,919 Speaker 2: the rest of the day. So I thought I was 437 00:18:41,000 --> 00:18:43,520 Speaker 2: very confident letting that client do that daily because I 438 00:18:43,600 --> 00:18:46,200 Speaker 2: was there in the background giving her that real time 439 00:18:46,240 --> 00:18:48,840 Speaker 2: feedback saying we talked about this, we knew would go up. 440 00:18:48,880 --> 00:18:49,919 Speaker 4: I know you're doing the right. 441 00:18:49,800 --> 00:18:52,359 Speaker 2: Things, stay on track, don't self sabotage, like I was 442 00:18:52,400 --> 00:18:54,760 Speaker 2: providing her with that real life coaching to make sure 443 00:18:54,800 --> 00:18:57,480 Speaker 2: she stayed really strong in that mindset where I feel 444 00:18:57,480 --> 00:18:59,200 Speaker 2: like a lot of people, if they don't have that 445 00:18:59,480 --> 00:19:01,920 Speaker 2: good fee back to let them know that, they would 446 00:19:01,920 --> 00:19:04,960 Speaker 2: potentially self sabotage a lot sooner and a lot more regularly. 447 00:19:05,040 --> 00:19:07,000 Speaker 2: So it can be helpful for some and unhelpful for 448 00:19:07,040 --> 00:19:09,560 Speaker 2: another group of people, I guess, But at the end 449 00:19:09,560 --> 00:19:11,880 Speaker 2: of the day, it is, I guess important to know 450 00:19:11,960 --> 00:19:14,680 Speaker 2: that the scale isn't everything, and you should have many 451 00:19:14,760 --> 00:19:17,119 Speaker 2: markers of progress. We should be doing measurements, we should 452 00:19:17,119 --> 00:19:19,600 Speaker 2: be doing photos, we should be using a piece of clothing. 453 00:19:19,840 --> 00:19:21,800 Speaker 2: If it's getting a little bit looser over time, we 454 00:19:21,840 --> 00:19:23,720 Speaker 2: know we're on the right track. So it's not all 455 00:19:23,800 --> 00:19:25,120 Speaker 2: just about the scale weight. 456 00:19:25,160 --> 00:19:26,000 Speaker 4: But it is important. 457 00:19:26,119 --> 00:19:28,560 Speaker 2: Probably my biggest takeaway here, Susie, is to know that 458 00:19:28,600 --> 00:19:31,399 Speaker 2: fat loss doesn't happen in a linear fashion. The scale 459 00:19:31,400 --> 00:19:33,359 Speaker 2: should go down, but it doesn't have to go down 460 00:19:33,440 --> 00:19:36,640 Speaker 2: every single time, and it doesn't have to continuously go down. 461 00:19:36,680 --> 00:19:38,560 Speaker 2: For as many times it goes down, it'll come back 462 00:19:38,600 --> 00:19:40,520 Speaker 2: up a little bit. Sometimes it'll plateau for a day 463 00:19:40,600 --> 00:19:43,280 Speaker 2: or two. Sometimes it'll go erratically up and down for 464 00:19:43,320 --> 00:19:45,800 Speaker 2: a couple of days. But the trend is what we 465 00:19:45,840 --> 00:19:48,120 Speaker 2: look at, and that trend over a two to three 466 00:19:48,200 --> 00:19:50,920 Speaker 2: week period is what I think is the most important 467 00:19:50,960 --> 00:19:53,000 Speaker 2: thing to note in a fat loss journey. Whereas most 468 00:19:53,040 --> 00:19:55,520 Speaker 2: people get hung up on that daily number or the 469 00:19:55,600 --> 00:19:58,720 Speaker 2: weekly number, and then we'll self sabotage themselves from there 470 00:19:58,880 --> 00:20:00,960 Speaker 2: because it's not the number they want to see. 471 00:20:01,440 --> 00:20:03,480 Speaker 1: Oh, it fluctuates so much, And I think as a 472 00:20:03,520 --> 00:20:06,399 Speaker 1: general rule of thumb, we would say when you begin 473 00:20:06,480 --> 00:20:09,160 Speaker 1: a journey of looking for change on the scales, most 474 00:20:09,200 --> 00:20:11,280 Speaker 1: of us will drop between half, if not two or 475 00:20:11,280 --> 00:20:13,800 Speaker 1: three kilos of just fluid. It's not fat loss, but 476 00:20:13,920 --> 00:20:16,399 Speaker 1: of course it's motivating. We feel lighter, we feel better, 477 00:20:16,600 --> 00:20:17,920 Speaker 1: and the same when you're going to get your period, 478 00:20:18,000 --> 00:20:19,960 Speaker 1: you're always just noticed you'd probably be half a kilo, 479 00:20:19,960 --> 00:20:22,359 Speaker 1: a kilo maybe two up. And that's how I always 480 00:20:22,400 --> 00:20:24,560 Speaker 1: knew I was pregnant, because I would just have that 481 00:20:24,680 --> 00:20:27,200 Speaker 1: pre menstrual weight. You know, it just doesn't go away. 482 00:20:27,400 --> 00:20:29,920 Speaker 1: So you know, those are the fluctuations you expect to 483 00:20:29,960 --> 00:20:33,919 Speaker 1: see at different times. But I am always encouraging clients 484 00:20:33,920 --> 00:20:36,520 Speaker 1: to weigh no more than twice a week Tuesday after 485 00:20:36,560 --> 00:20:39,760 Speaker 1: the weekend and Friday before the weekend, because inevitably the 486 00:20:39,760 --> 00:20:43,119 Speaker 1: weekends eating will result in high assault, higher fat foods 487 00:20:43,119 --> 00:20:46,280 Speaker 1: being consumed and hence a weight rebound effect. But I 488 00:20:46,280 --> 00:20:48,960 Speaker 1: have exactly the same situation with a client the other week. 489 00:20:49,200 --> 00:20:50,960 Speaker 1: She had been going really well. She saw us five 490 00:20:51,000 --> 00:20:54,080 Speaker 1: six seven kilos, and all of a sudden her weight. 491 00:20:53,840 --> 00:20:55,119 Speaker 3: Didn't go down at all. 492 00:20:55,160 --> 00:20:57,440 Speaker 1: It even went back up, and she was devastated because 493 00:20:57,480 --> 00:20:59,919 Speaker 1: she thought she'd been trying so hard, and you know, 494 00:21:00,119 --> 00:21:01,760 Speaker 1: she really didn't understand it. And of course when I 495 00:21:01,800 --> 00:21:03,359 Speaker 1: went and had to look back through the food diary, 496 00:21:03,440 --> 00:21:06,600 Speaker 1: she had had an Asian meal, so inevitably those sources 497 00:21:06,640 --> 00:21:08,360 Speaker 1: are really high in salt. And I said to her, 498 00:21:08,720 --> 00:21:12,000 Speaker 1: don't stress, it's probably just fluid. And as long as 499 00:21:12,000 --> 00:21:14,000 Speaker 1: you're losing two to three kilos a month, we're happy. 500 00:21:14,119 --> 00:21:16,720 Speaker 1: Every other measurement's been down, and sure enoughly I'm within 501 00:21:16,720 --> 00:21:18,760 Speaker 1: a day or two it was six hundred grams less 502 00:21:18,840 --> 00:21:21,080 Speaker 1: on top of that extra weight. So you've got to 503 00:21:21,119 --> 00:21:24,000 Speaker 1: look at it as an overall trajectory and be measuring 504 00:21:24,040 --> 00:21:26,320 Speaker 1: as well. I think everyone basically we know in our 505 00:21:26,359 --> 00:21:29,639 Speaker 1: body when things are feeling lighter, feeling looser, and I 506 00:21:29,680 --> 00:21:32,359 Speaker 1: can find the scales an enormous distraction because I find 507 00:21:32,400 --> 00:21:34,720 Speaker 1: it's that diet cycle and you and I are doing it. 508 00:21:34,760 --> 00:21:38,120 Speaker 1: An webinar coming up on escaping the diet cycle, because 509 00:21:38,160 --> 00:21:40,920 Speaker 1: this is a very very common phenomenon that we see 510 00:21:41,119 --> 00:21:43,920 Speaker 1: where someone will feel that they're making real effort with 511 00:21:43,960 --> 00:21:46,600 Speaker 1: their diet and exercise, and so they'll hop on the 512 00:21:46,600 --> 00:21:49,040 Speaker 1: scale one morning when they're not supposed to and the 513 00:21:49,080 --> 00:21:52,119 Speaker 1: scales are up, so they psychologically say this isn't working, 514 00:21:52,160 --> 00:21:54,000 Speaker 1: forget it and go and eat something off plan or 515 00:21:54,000 --> 00:21:56,800 Speaker 1: self sabotage. We see it all the time, and that's 516 00:21:56,800 --> 00:21:59,800 Speaker 1: why it's very distracting. So if you're addicted to the scales. 517 00:22:00,160 --> 00:22:02,760 Speaker 1: I sometimes bank clients from scales altogether if they've had 518 00:22:02,800 --> 00:22:06,840 Speaker 1: that history and only work on measurements, because it's changing 519 00:22:06,840 --> 00:22:10,040 Speaker 1: body composition. It's much more indicative of change in your 520 00:22:10,080 --> 00:22:12,560 Speaker 1: body when your clothes fit better. And I really try 521 00:22:12,600 --> 00:22:14,840 Speaker 1: and get clients away from the scales if they've got 522 00:22:14,840 --> 00:22:16,280 Speaker 1: that very strong diet history. 523 00:22:16,960 --> 00:22:17,560 Speaker 4: One hundred percent. 524 00:22:17,600 --> 00:22:19,239 Speaker 2: I've also been clients from the scal I've got one 525 00:22:19,240 --> 00:22:20,520 Speaker 2: at the moment, and I just said to her, I 526 00:22:20,560 --> 00:22:23,560 Speaker 2: need your partner to hide the scale, like physically hide 527 00:22:23,600 --> 00:22:25,760 Speaker 2: in the house so you cannot access it, because she 528 00:22:25,840 --> 00:22:27,680 Speaker 2: just do silly things like she'll jump on at four 529 00:22:27,720 --> 00:22:30,080 Speaker 2: pm in the afternoon after she's at an afternoon tea and 530 00:22:30,080 --> 00:22:32,080 Speaker 2: a cup of coffee or something and be like, oh, 531 00:22:32,160 --> 00:22:33,800 Speaker 2: I just I knew it wasn't going to be down, 532 00:22:33,800 --> 00:22:35,240 Speaker 2: but I was just curious, so I jumped on the 533 00:22:35,240 --> 00:22:35,920 Speaker 2: scale and it was. 534 00:22:35,920 --> 00:22:38,800 Speaker 4: Up, and I was like, why no, no, no. 535 00:22:39,240 --> 00:22:41,879 Speaker 2: So I just think sometimes it's not a benefit for 536 00:22:41,960 --> 00:22:43,960 Speaker 2: certain people. And if you know that you are someone 537 00:22:44,040 --> 00:22:46,720 Speaker 2: that does those sorts of silly things, like you, you 538 00:22:46,840 --> 00:22:48,359 Speaker 2: do it and you know it's not going to be helpful, 539 00:22:48,400 --> 00:22:51,040 Speaker 2: but you do it anyway, like find another micro of progress. 540 00:22:51,080 --> 00:22:53,480 Speaker 2: Like with her, we're using photos, we're using clothing, we're 541 00:22:53,560 --> 00:22:55,879 Speaker 2: using measurements, and it's so much better for a mental 542 00:22:55,880 --> 00:22:58,080 Speaker 2: health and she's getting the great results because she knows, 543 00:22:58,119 --> 00:22:59,840 Speaker 2: like you said, in your body, you know if you're 544 00:22:59,840 --> 00:23:02,280 Speaker 2: on you know, if you're eating well, you know, and 545 00:23:02,359 --> 00:23:02,840 Speaker 2: she's good. 546 00:23:02,880 --> 00:23:04,200 Speaker 4: You know if your digestion is good. 547 00:23:04,200 --> 00:23:06,320 Speaker 2: You know if your portions are right because you're hungry 548 00:23:06,440 --> 00:23:08,880 Speaker 2: leading up to a meal time. Right, we know deep 549 00:23:08,920 --> 00:23:10,879 Speaker 2: down and juitively if we're on the right track. And 550 00:23:10,920 --> 00:23:13,280 Speaker 2: I just think sometimes for some of us the scales 551 00:23:13,359 --> 00:23:15,760 Speaker 2: will do more harm than good, but for others it 552 00:23:15,840 --> 00:23:19,040 Speaker 2: is a nice kind of market to I guess, reevaluate 553 00:23:19,040 --> 00:23:21,040 Speaker 2: it and short of show that progress over time. So 554 00:23:21,160 --> 00:23:22,840 Speaker 2: only you can know if the scales are going to 555 00:23:22,880 --> 00:23:24,480 Speaker 2: be helpful or more of a hindrance. 556 00:23:24,520 --> 00:23:26,520 Speaker 4: To your journey. But I thought it was a little 557 00:23:26,520 --> 00:23:27,800 Speaker 4: bit of an interesting. 558 00:23:27,400 --> 00:23:29,320 Speaker 2: Experiment for my client to do, and she did take 559 00:23:29,320 --> 00:23:31,240 Speaker 2: a lot out of that, and she said, I'm really 560 00:23:31,320 --> 00:23:33,760 Speaker 2: on nowhere near as focused or obsess on the scale 561 00:23:33,840 --> 00:23:35,800 Speaker 2: or the number is what I used to be. And 562 00:23:35,840 --> 00:23:38,000 Speaker 2: she's definitely stopped the daily waiting since then. I said, 563 00:23:38,000 --> 00:23:40,080 Speaker 2: it was a hard seven day and then we're stopping 564 00:23:40,080 --> 00:23:41,639 Speaker 2: it after that, and she's been very good about that 565 00:23:41,680 --> 00:23:43,800 Speaker 2: and she's back to just that daily weight. But we 566 00:23:43,840 --> 00:23:46,480 Speaker 2: did move her from a Monday morning weight, which I 567 00:23:46,480 --> 00:23:48,600 Speaker 2: think a lot of women, you know, type A perfections, 568 00:23:48,640 --> 00:23:51,440 Speaker 2: we like myself included, we like having a Monday morning weight, 569 00:23:51,600 --> 00:23:53,639 Speaker 2: but I'll always do, like you do, Susie, a second 570 00:23:53,640 --> 00:23:56,280 Speaker 2: one on myself around Wednesday or Thursday morning, just to 571 00:23:56,280 --> 00:23:58,280 Speaker 2: see that coming back down after the weekend. So we 572 00:23:58,320 --> 00:24:00,920 Speaker 2: moved her weekly weight to a Wednesday and midweek weight, 573 00:24:01,080 --> 00:24:03,280 Speaker 2: and I think, just mentally, that's a lot better for 574 00:24:03,480 --> 00:24:05,480 Speaker 2: these types of clients as well. So I think once 575 00:24:05,520 --> 00:24:08,240 Speaker 2: a week for most people works really well. But sometimes 576 00:24:08,240 --> 00:24:10,840 Speaker 2: that little experiment just to show yourself that the scales 577 00:24:10,840 --> 00:24:14,240 Speaker 2: can fluctuate so much like I've seen a kilo plus 578 00:24:14,240 --> 00:24:17,280 Speaker 2: fluctuation with some of my ladies. So it's an interesting experiment, 579 00:24:17,440 --> 00:24:20,000 Speaker 2: but you definitely don't want to do that long term 580 00:24:20,080 --> 00:24:22,359 Speaker 2: unless you are, you know, some sort of bodybuilding, you're 581 00:24:22,359 --> 00:24:24,280 Speaker 2: trying to make weight or anything like that. Unless there's 582 00:24:24,280 --> 00:24:26,720 Speaker 2: an actual clinical need for you to have a daily weight, 583 00:24:26,840 --> 00:24:29,680 Speaker 2: or you're on fluid medication, or you've got heart problems, 584 00:24:29,720 --> 00:24:32,200 Speaker 2: I definitely don't see it's going to be helpful for 585 00:24:32,240 --> 00:24:35,840 Speaker 2: the vast majority of people doing something like a daily weight. 586 00:24:36,160 --> 00:24:39,120 Speaker 1: True all right ly, and onto something a little bit 587 00:24:39,160 --> 00:24:41,520 Speaker 1: more I don't say interesting, but perhaps for our food 588 00:24:41,640 --> 00:24:43,240 Speaker 1: is out there, perhaps something they like to talk a 589 00:24:43,280 --> 00:24:45,959 Speaker 1: bit more about is food. And I recently had to 590 00:24:46,320 --> 00:24:49,800 Speaker 1: review sources and dressings for an article that I wrote, 591 00:24:50,000 --> 00:24:51,320 Speaker 1: and I have to be honestly, and I was a 592 00:24:51,359 --> 00:24:53,280 Speaker 1: little bit behind April and what's going out there in 593 00:24:53,320 --> 00:24:57,280 Speaker 1: the dressing island supermarkets because one of the most common 594 00:24:57,400 --> 00:25:00,320 Speaker 1: pieces of feedback that I do give my clients is 595 00:25:00,680 --> 00:25:03,440 Speaker 1: to watch things like the sauces. Now, maybe it's because 596 00:25:03,480 --> 00:25:05,840 Speaker 1: I don't eat it myself, but I have a lot 597 00:25:05,880 --> 00:25:08,840 Speaker 1: of clients to eat mayo, and this mayo will slip 598 00:25:08,880 --> 00:25:12,960 Speaker 1: into lots of different meals and mayonnaise, as delicious as 599 00:25:13,000 --> 00:25:14,600 Speaker 1: it is if you enjoy it, is just a fat 600 00:25:14,640 --> 00:25:17,639 Speaker 1: bomb of calories. It's like over one hundred calories per serve. 601 00:25:17,960 --> 00:25:19,879 Speaker 1: It's got really high amount of fat. I know the 602 00:25:19,880 --> 00:25:22,360 Speaker 1: ones that are full egg taste better and as such 603 00:25:22,400 --> 00:25:24,600 Speaker 1: they much higher in calories. And of course we've got 604 00:25:24,600 --> 00:25:28,040 Speaker 1: our qpayonnaise lovers, which we've spoken about before on the 605 00:25:28,040 --> 00:25:30,679 Speaker 1: podcast and talking about that in terms of added MSG. 606 00:25:30,800 --> 00:25:33,000 Speaker 1: But because it's got that flavor enhancer in it, it's 607 00:25:33,000 --> 00:25:35,680 Speaker 1: so easy to overeat. So just in the past few weeks, 608 00:25:35,680 --> 00:25:38,600 Speaker 1: I've been giving a lot of feedback around less mayo 609 00:25:38,880 --> 00:25:40,800 Speaker 1: use it as a spread. And the other one is 610 00:25:40,840 --> 00:25:43,600 Speaker 1: sweet chili sauce, because I've got quite a few sweet 611 00:25:43,640 --> 00:25:45,920 Speaker 1: chili sauce lovers at the moment, and that is pack 612 00:25:46,000 --> 00:25:47,920 Speaker 1: full of sugar. It's like five or six grams of 613 00:25:47,960 --> 00:25:50,960 Speaker 1: sugar perserve. And it's not a source that you tend 614 00:25:50,960 --> 00:25:53,080 Speaker 1: to use in small amounts either. It's like mayo, you 615 00:25:53,200 --> 00:25:55,600 Speaker 1: really tend to pile it up there. So I just 616 00:25:55,640 --> 00:25:57,000 Speaker 1: wanted to have a little bit of a chat about 617 00:25:57,000 --> 00:26:00,760 Speaker 1: sauces in general, because if you are eating more salads 618 00:26:01,000 --> 00:26:02,720 Speaker 1: and try to flavor things up. 619 00:26:03,320 --> 00:26:05,040 Speaker 3: It's tricky because on one. 620 00:26:04,840 --> 00:26:06,680 Speaker 1: Hand we would say, yes, we would rather you eat 621 00:26:06,680 --> 00:26:08,840 Speaker 1: more salad and vegetables if they do have a sauce, 622 00:26:09,119 --> 00:26:11,760 Speaker 1: But certainly there's options that can overdo it. And I 623 00:26:11,800 --> 00:26:14,320 Speaker 1: think a good example is when you buy a salad 624 00:26:14,320 --> 00:26:17,240 Speaker 1: bag and I personally like the Mexican mix, but there's ranch, 625 00:26:17,320 --> 00:26:20,640 Speaker 1: and there's American barbecue and honey mustard. There's a whole 626 00:26:20,640 --> 00:26:23,560 Speaker 1: lot of them. Now you know how big that salad 627 00:26:23,600 --> 00:26:25,679 Speaker 1: bag is? What it's four hundred grams I think, and 628 00:26:25,760 --> 00:26:30,600 Speaker 1: two serves. How small is the dressing. It'd be lucky 629 00:26:30,600 --> 00:26:33,199 Speaker 1: to be a tablespoon like it is a really small amount, 630 00:26:33,240 --> 00:26:35,800 Speaker 1: And that gives you an idea of where we go 631 00:26:35,880 --> 00:26:38,440 Speaker 1: wrong with salad dressings. In particular. It's not that adding 632 00:26:38,440 --> 00:26:41,040 Speaker 1: a bit of fat's a bad thing. It actually enhances 633 00:26:41,040 --> 00:26:44,480 Speaker 1: some nutrient and absorption in many cases with vegetables. But 634 00:26:44,600 --> 00:26:47,080 Speaker 1: that's the portion you're looking for, and certainly I know 635 00:26:47,160 --> 00:26:49,760 Speaker 1: my mayo eaters are doing double three times that through 636 00:26:49,760 --> 00:26:52,440 Speaker 1: a salad, So keep that in mind. But I also 637 00:26:52,480 --> 00:26:54,800 Speaker 1: wanted just to speak because there's then you might have 638 00:26:54,800 --> 00:26:56,439 Speaker 1: seen them because you're a bit better with sauces than 639 00:26:56,480 --> 00:26:59,680 Speaker 1: I am The two brands that I am really loving 640 00:26:59,680 --> 00:27:03,159 Speaker 1: at them in terms of calorie load and range is 641 00:27:03,320 --> 00:27:05,399 Speaker 1: the girl from Master Chef. 642 00:27:05,359 --> 00:27:07,400 Speaker 4: Marion Marion's Kitchen. I love her. 643 00:27:07,480 --> 00:27:09,560 Speaker 1: Yeah, and I it was my editor who said to 644 00:27:09,600 --> 00:27:11,080 Speaker 1: me about this Honey Soy dressing. 645 00:27:11,119 --> 00:27:12,320 Speaker 3: I'd never honey sesame? 646 00:27:12,440 --> 00:27:15,480 Speaker 4: Is it? The one I like? Is amso on? There's amazing. 647 00:27:15,640 --> 00:27:17,760 Speaker 3: Yeah, there's a Miso one and there's several. 648 00:27:17,480 --> 00:27:19,480 Speaker 4: And a Thai one as well, I think. Yeah. 649 00:27:19,560 --> 00:27:19,720 Speaker 2: Yeah. 650 00:27:20,200 --> 00:27:24,120 Speaker 1: When I went through them at the supermarket, those dressings 651 00:27:24,160 --> 00:27:26,720 Speaker 1: were significantly lower in fat and calories. 652 00:27:27,280 --> 00:27:28,800 Speaker 3: So have a look at them. 653 00:27:28,800 --> 00:27:30,560 Speaker 1: They're hard to find, you can get them online and 654 00:27:30,560 --> 00:27:34,040 Speaker 1: they're also Coal's not Willies, But I have to say, 655 00:27:34,080 --> 00:27:36,320 Speaker 1: hats off. They have some of the best dressings and sources. 656 00:27:36,359 --> 00:27:40,280 Speaker 1: They're not low fat, but they're certainly significantly lower than 657 00:27:40,320 --> 00:27:43,800 Speaker 1: the mainstream brands out there. And my understanding, Leanne because 658 00:27:43,840 --> 00:27:45,520 Speaker 1: you use them very flavorsome. 659 00:27:45,840 --> 00:27:47,439 Speaker 4: Yeah, they're quite good. They are quite good. 660 00:27:47,560 --> 00:27:49,320 Speaker 2: Yeah, Yeah, I use them regular I recommend them for 661 00:27:49,400 --> 00:27:50,720 Speaker 2: my clients quite regularly as well. 662 00:27:50,920 --> 00:27:52,960 Speaker 1: Yeah, So check those out because naturally there are a 663 00:27:53,000 --> 00:27:55,119 Speaker 1: lot lower in calories if you are addressing and a 664 00:27:55,160 --> 00:27:58,200 Speaker 1: million times better than that sort of creamy Mayo ranch 665 00:27:58,320 --> 00:28:01,120 Speaker 1: that I know tastes amazing, but really just vegetable oil 666 00:28:01,200 --> 00:28:03,600 Speaker 1: and a lot of salt and flavors through it. But 667 00:28:03,680 --> 00:28:05,440 Speaker 1: the other one I wanted to mention, I actually don't 668 00:28:05,440 --> 00:28:08,679 Speaker 1: think we've mentioned before on the potty is the Mingle 669 00:28:08,760 --> 00:28:12,159 Speaker 1: range of seasonings, which continue just to expand enormously in 670 00:28:12,240 --> 00:28:16,600 Speaker 1: supermarket because whatever it is in that range, whether it's gravy, 671 00:28:17,119 --> 00:28:20,880 Speaker 1: whether it's like a salt alternative, a seasoning for a flavor. 672 00:28:21,160 --> 00:28:22,600 Speaker 4: They have a tomato sauce as well. 673 00:28:22,640 --> 00:28:25,399 Speaker 1: I think, yeah, they've literally got every single sauce and 674 00:28:25,480 --> 00:28:29,440 Speaker 1: flavor and they are significantly lower in fat, calories and additives. 675 00:28:29,960 --> 00:28:33,480 Speaker 1: So across the board, I can't find fault with either 676 00:28:33,560 --> 00:28:36,440 Speaker 1: of those brands in terms of swapping for lighter options. 677 00:28:37,000 --> 00:28:39,080 Speaker 4: Couldn't agree more. Don't they really think I have much 678 00:28:39,080 --> 00:28:39,480 Speaker 4: more to other? 679 00:28:40,080 --> 00:28:42,880 Speaker 3: I really be sure. That's not like you wants to 680 00:28:42,880 --> 00:28:45,600 Speaker 3: wrap up. Okay, that's the segment. 681 00:28:45,640 --> 00:28:48,800 Speaker 1: Then wat Chameo serves and they're my two chips. 682 00:28:50,160 --> 00:28:52,200 Speaker 4: Well there are my two brands just stolen from me. 683 00:28:52,480 --> 00:28:54,400 Speaker 1: Well yeah, because I'd never seen them and I was like, 684 00:28:54,440 --> 00:28:55,920 Speaker 1: these are actually I'll say one more. 685 00:28:56,200 --> 00:28:59,440 Speaker 3: The other one that's actually quite good is the barren Burg. 686 00:28:59,720 --> 00:29:01,680 Speaker 4: Yeah they do nice chutneese and stuff as well. 687 00:29:01,760 --> 00:29:03,000 Speaker 3: Yeah, now they're not. 688 00:29:03,000 --> 00:29:06,760 Speaker 1: As low as the marian ones, but they're pretty strong 689 00:29:06,840 --> 00:29:09,400 Speaker 1: nutritionally compared to sort of the old school high fat dressing. 690 00:29:09,480 --> 00:29:12,480 Speaker 1: So they've got a mango limon chili, they've got honey mustard, 691 00:29:12,520 --> 00:29:14,320 Speaker 1: and they're sort of the next best after the Marrying 692 00:29:14,400 --> 00:29:16,960 Speaker 1: Kitchen's range. So certainly check out that section because you 693 00:29:16,960 --> 00:29:19,760 Speaker 1: can get some much lighter options than good old as 694 00:29:19,760 --> 00:29:22,600 Speaker 1: I said, Caesar and ranch and mayo, which are really 695 00:29:22,600 --> 00:29:26,120 Speaker 1: calorie overloads. All rightly, and well for the final question 696 00:29:26,200 --> 00:29:28,880 Speaker 1: of the potty, And as we always say, please send 697 00:29:28,960 --> 00:29:32,480 Speaker 1: through your questions because we always get our weekly listener 698 00:29:32,560 --> 00:29:33,600 Speaker 1: question from this section. 699 00:29:34,120 --> 00:29:36,240 Speaker 3: And it was on a nutrient. 700 00:29:35,800 --> 00:29:37,520 Speaker 1: That we hear a lot about and I know a 701 00:29:37,520 --> 00:29:40,400 Speaker 1: lot of people take it as a supplement, and I 702 00:29:40,440 --> 00:29:41,840 Speaker 1: wanted to talk about your thoughts on that. 703 00:29:41,880 --> 00:29:43,320 Speaker 3: And I certainly have thoughts, which. 704 00:29:43,160 --> 00:29:48,160 Speaker 1: Is magnesium, because it's often thrown around that Australians are 705 00:29:48,160 --> 00:29:53,920 Speaker 1: low in magnesium, and I don't necessarily agree that people 706 00:29:54,000 --> 00:29:56,400 Speaker 1: are low. I think that they don't get the food 707 00:29:56,760 --> 00:29:59,720 Speaker 1: that it's in because magnesiums and nutrient that's found in 708 00:30:00,040 --> 00:30:03,080 Speaker 1: nuts and seeds, whole grain cereals and bread and leafy 709 00:30:03,120 --> 00:30:05,680 Speaker 1: green veggies. So if you don't have a couple of 710 00:30:05,680 --> 00:30:08,160 Speaker 1: serve of leafy greens every single day, or whole grain 711 00:30:08,200 --> 00:30:11,320 Speaker 1: bread or cereal, you probably aren't getting enough. But I'm 712 00:30:11,440 --> 00:30:14,360 Speaker 1: very reluctant to supplement magnesium because it can really give 713 00:30:14,400 --> 00:30:19,080 Speaker 1: you quite distinct abdominal discomfort and sends you running to 714 00:30:19,120 --> 00:30:22,400 Speaker 1: the bathroom. And I'm always much preferring clients to get 715 00:30:22,440 --> 00:30:25,560 Speaker 1: their nutrients from whole food and there's no reason why 716 00:30:25,560 --> 00:30:27,680 Speaker 1: most people can't throw some nuts or seeds in their 717 00:30:27,760 --> 00:30:30,520 Speaker 1: daily intake, have a whole grain bread or cereal once 718 00:30:30,520 --> 00:30:32,720 Speaker 1: a day, and two serves of leafy greens, you know, 719 00:30:32,880 --> 00:30:36,080 Speaker 1: some spinach or rocket for lunch, and then some broccoli 720 00:30:36,480 --> 00:30:37,680 Speaker 1: or broccolini, etc. 721 00:30:38,040 --> 00:30:38,520 Speaker 3: For dinner. 722 00:30:39,000 --> 00:30:41,480 Speaker 1: So I actually think it's more a dietary issue rather 723 00:30:41,520 --> 00:30:42,560 Speaker 1: than needing a supplement. 724 00:30:43,080 --> 00:30:44,640 Speaker 2: Yeah, I agree, And there's been a lot of talk 725 00:30:44,680 --> 00:30:47,640 Speaker 2: online about you know, Australian soil being a deficient in 726 00:30:47,760 --> 00:30:50,960 Speaker 2: magnesium and then you know increasing deficiencies and magnesium. But 727 00:30:51,000 --> 00:30:54,200 Speaker 2: I must say, Susie, in my clinical practice. I can't remember, 728 00:30:54,240 --> 00:30:55,719 Speaker 2: off the top of my head the last time I 729 00:30:55,760 --> 00:30:59,120 Speaker 2: actively saw a patient with low magnesium who didn't have 730 00:30:59,240 --> 00:31:02,880 Speaker 2: a clinical looking such as really really terrible, say a 731 00:31:02,920 --> 00:31:05,680 Speaker 2: flare of inflammatory bad disease where they're not absorbing much 732 00:31:05,720 --> 00:31:07,480 Speaker 2: and you know they're having a ton of diarrhea, and 733 00:31:07,560 --> 00:31:10,920 Speaker 2: yes they're low and magnesium and some other important electrolytes 734 00:31:10,960 --> 00:31:14,720 Speaker 2: as well. So outside of a really I guess bad 735 00:31:15,160 --> 00:31:17,920 Speaker 2: flare of a clinical condition, I can't remember the last 736 00:31:17,960 --> 00:31:20,960 Speaker 2: time I saw a normal, healthy Australian who you know, 737 00:31:21,000 --> 00:31:23,640 Speaker 2: whose goal was just weight loss or you know, improving 738 00:31:24,360 --> 00:31:27,800 Speaker 2: metabolism or something, actually have a magnesium deficiency. I don't 739 00:31:27,800 --> 00:31:30,840 Speaker 2: believe we have an issue in Australia, and I agree 740 00:31:30,880 --> 00:31:33,000 Speaker 2: that I think in Australia our issue is that the 741 00:31:33,080 --> 00:31:36,320 Speaker 2: large percentage of people aka over ninety percent of Australians 742 00:31:36,320 --> 00:31:38,920 Speaker 2: don't eat enough fruits and vegetables, Like we're just not 743 00:31:39,000 --> 00:31:41,320 Speaker 2: eating the right quality of foods to get in those 744 00:31:41,360 --> 00:31:44,080 Speaker 2: important nutrients. But again, I've sent clients off for many 745 00:31:44,080 --> 00:31:46,240 Speaker 2: blood tests in my day just because you know, their 746 00:31:46,320 --> 00:31:48,840 Speaker 2: energy has been low, the period's been a regular, they're 747 00:31:48,840 --> 00:31:51,040 Speaker 2: carrying extra weight, whatever it might be. 748 00:31:51,160 --> 00:31:52,400 Speaker 4: And very rarely. 749 00:31:52,760 --> 00:31:55,080 Speaker 2: Again, I cannot remember the last time I saw somebody 750 00:31:55,080 --> 00:31:57,200 Speaker 2: come back with low magnesium on a blood test. So 751 00:31:57,200 --> 00:31:58,760 Speaker 2: I do think that a lot of people are taking 752 00:31:58,760 --> 00:32:00,720 Speaker 2: magnesium because they feel like it. 753 00:32:00,640 --> 00:32:01,680 Speaker 4: Assists with their sleep. 754 00:32:01,800 --> 00:32:04,120 Speaker 2: And we do know that there's very limited evidence for 755 00:32:04,200 --> 00:32:07,640 Speaker 2: magnesium in terms of helping with cramping in sport and 756 00:32:07,800 --> 00:32:10,200 Speaker 2: you know, restless legs, nighttime cramps as well, but a 757 00:32:10,200 --> 00:32:11,360 Speaker 2: lot of you know, I do have a couple of 758 00:32:11,520 --> 00:32:13,680 Speaker 2: clients who do take it because they feel like it 759 00:32:13,720 --> 00:32:15,640 Speaker 2: assists with their sleep. So I'm not opposed to what 760 00:32:15,680 --> 00:32:17,200 Speaker 2: I say. You know, if you feel like it helps, 761 00:32:17,320 --> 00:32:19,280 Speaker 2: you know, they're only taking very small amounts, so it 762 00:32:19,280 --> 00:32:22,480 Speaker 2: doesn't seem to give them negative digestive distress, and they're 763 00:32:22,520 --> 00:32:24,520 Speaker 2: quite i guess hooked on that. They feel like they 764 00:32:24,560 --> 00:32:26,280 Speaker 2: almost need it to have a good night's sleep. So 765 00:32:26,360 --> 00:32:29,160 Speaker 2: whether or not that's a placebo effect, I'm not sure, 766 00:32:29,200 --> 00:32:31,280 Speaker 2: because we do know there's no real strong evidence for 767 00:32:31,440 --> 00:32:34,719 Speaker 2: magnesium and improving sleep. So yeah, I'm a big fan 768 00:32:34,800 --> 00:32:37,040 Speaker 2: of getting it through food as well. And I'm like you, Susie, 769 00:32:37,080 --> 00:32:39,800 Speaker 2: I think that as Australians we just don't have the 770 00:32:39,840 --> 00:32:42,280 Speaker 2: best quality diets and that's probably why we're not getting 771 00:32:42,280 --> 00:32:45,080 Speaker 2: in enough dietary magnesium. And you know, pumpkin seeds are 772 00:32:45,080 --> 00:32:47,720 Speaker 2: one of my ultimate favorite sources of magnesium. And like 773 00:32:47,760 --> 00:32:51,760 Speaker 2: you said, nuts, seeds, legumes, whole grain, start green leafy veggies. 774 00:32:51,760 --> 00:32:54,000 Speaker 2: When was the last time we saw a food die 775 00:32:54,120 --> 00:32:55,000 Speaker 2: with those sorts of. 776 00:32:54,880 --> 00:32:55,440 Speaker 4: Things in it? 777 00:32:55,920 --> 00:32:58,800 Speaker 2: You know, regularly, not just a one off meal, but 778 00:32:58,920 --> 00:33:02,920 Speaker 2: regularly people eating because so many of us are fearing carbohydrates, 779 00:33:02,960 --> 00:33:05,520 Speaker 2: Regularly eating nuts and seeds because so many people fear 780 00:33:05,560 --> 00:33:07,760 Speaker 2: the extra facts in them because they're trying to lose weight, 781 00:33:08,040 --> 00:33:11,480 Speaker 2: Regularly eating legumes because so many people are quite intolerant 782 00:33:11,520 --> 00:33:13,600 Speaker 2: to them because they get loaded and they cause gas. 783 00:33:13,640 --> 00:33:16,560 Speaker 2: So people are largely avoiding beans and legumes or regularly 784 00:33:16,560 --> 00:33:19,480 Speaker 2: eating dark, green, leafy veggies. Maybe it's a budget thing, 785 00:33:19,520 --> 00:33:20,840 Speaker 2: maybe it's a taste perspective. 786 00:33:21,000 --> 00:33:21,600 Speaker 4: We're just not. 787 00:33:21,480 --> 00:33:25,080 Speaker 2: Getting in enough magnesium through food. But even then, I again, 788 00:33:25,120 --> 00:33:27,840 Speaker 2: I don't see deficiencies on my blood test to you 789 00:33:27,880 --> 00:33:28,200 Speaker 2: in your. 790 00:33:28,120 --> 00:33:30,320 Speaker 1: Clinical prince ever, I never have, But I will say 791 00:33:30,480 --> 00:33:32,600 Speaker 1: very few people eat enough greens. If you don't have 792 00:33:33,080 --> 00:33:36,160 Speaker 1: a salad at lunch time, and then at least one 793 00:33:36,440 --> 00:33:38,720 Speaker 1: leafy green veggiet dinner, you won't be getting enough. You know, 794 00:33:38,760 --> 00:33:40,840 Speaker 1: we always everyone wants to know at anti aging and 795 00:33:41,080 --> 00:33:42,040 Speaker 1: can we take collagen? 796 00:33:42,120 --> 00:33:44,040 Speaker 3: And how do we look better? And do we get botox? 797 00:33:44,080 --> 00:33:46,120 Speaker 1: The best way to look better is to eat more 798 00:33:46,200 --> 00:33:49,040 Speaker 1: leafy greens, so the most powerful antioxidants and very powerful 799 00:33:49,080 --> 00:33:51,520 Speaker 1: anti cancer fighters, yet so few of us get it. So, 800 00:33:52,080 --> 00:33:53,640 Speaker 1: you know, if the only thing you take home from 801 00:33:53,640 --> 00:33:55,880 Speaker 1: this is that you need a handful of nuts or seeds, 802 00:33:55,880 --> 00:33:59,160 Speaker 1: the pumpkin seeds, well, nuts are particularly rich. And then 803 00:33:59,240 --> 00:34:01,080 Speaker 1: adding you know, sure you're having a salad or a 804 00:34:01,120 --> 00:34:03,360 Speaker 1: green juice in the day and then at least one 805 00:34:03,440 --> 00:34:06,400 Speaker 1: leafy green at night time, and that will revolutionize your 806 00:34:06,480 --> 00:34:09,719 Speaker 1: nutritional intake and things like magnesium will naturally be ticked off. 807 00:34:09,800 --> 00:34:11,880 Speaker 1: So yeah, we're so quick to want to go to 808 00:34:11,920 --> 00:34:14,920 Speaker 1: a shop and buy a supplement for twenty thirty dollars 809 00:34:15,320 --> 00:34:17,160 Speaker 1: when really you can get it in a bag so 810 00:34:17,239 --> 00:34:20,160 Speaker 1: much cheaper and better absorbed anyway, So just be mindful 811 00:34:20,160 --> 00:34:21,719 Speaker 1: of that before you go and spend a lot of 812 00:34:21,719 --> 00:34:23,840 Speaker 1: money on something that you can probably get very easily 813 00:34:23,840 --> 00:34:26,280 Speaker 1: from food, and just prioritizing that in your daily intake 814 00:34:27,200 --> 00:34:28,919 Speaker 1: all rightly, and well, the last thing we just wanted 815 00:34:28,960 --> 00:34:31,799 Speaker 1: to quickly mention was we had mentioned last episode we 816 00:34:31,840 --> 00:34:34,480 Speaker 1: had changed our offering for International Women's Day and now 817 00:34:34,560 --> 00:34:37,360 Speaker 1: have an online webinar coming up on the evening of Thursday, 818 00:34:37,480 --> 00:34:40,880 Speaker 1: March seventh, which is now called Eating for Best Self 819 00:34:41,280 --> 00:34:44,839 Speaker 1: Than which we will cover the science of burnout and 820 00:34:44,960 --> 00:34:47,440 Speaker 1: the nutritional ways that you can help improve how you 821 00:34:47,480 --> 00:34:50,200 Speaker 1: feel on a daily basis, And we will also be 822 00:34:50,360 --> 00:34:53,680 Speaker 1: launching Breaking the Diet Cycle, another webinar that will talk 823 00:34:53,680 --> 00:34:57,080 Speaker 1: about taking control of self sabotage and diet resentment for good. 824 00:34:57,160 --> 00:34:59,200 Speaker 1: So if you're interested in those or want to learn more, 825 00:34:59,239 --> 00:35:02,040 Speaker 1: you can see that at our website, the nutritioncouch dot com. 826 00:35:02,320 --> 00:35:04,800 Speaker 1: And we will see you next Wednesday for our regular 827 00:35:04,840 --> 00:35:05,479 Speaker 1: weekly drop. 828 00:35:05,640 --> 00:35:10,760 Speaker 2: Have a great week, catch you guys next week.