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Speaker 1: Does your husband or partner influence the way that you eat.

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Speaker 1: Maybe they're helpful, maybe they convince you that putting down

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Speaker 1: that block of chocolate after dinner's a great idea, or

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Speaker 1: maybe they're more of a silent self sabotage and they

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Speaker 1: undermine your efforts to stick to your healthy eating plans

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Speaker 1: and to exercise more. On today's episode of The Nutrition Couch,

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Speaker 1: we take a deeper dive into the effects those closest

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Speaker 1: to us have on our daily eating and exercise habits

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Speaker 1: and how to manage them if not the most supportive

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Speaker 1: member of your crew. Hi, I'm Leanne Maud.

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Speaker 2: And I'm Susy Burrow, and every.

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Speaker 1: Week we bring you The Nutrition Couch, the biweekly podcast

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

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Speaker 1: need to know in the world of nutrition as well

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Speaker 1: as managing our partners. We take a closer look at

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Speaker 1: some brilliant new research on gut health and fat loss,

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Speaker 1: and our listener question is all about your morning coffee.

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Speaker 1: But to kick us off, Susie, we're going to have

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Speaker 1: a very interesting discussion about managing our partners. And I

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Speaker 1: said to you before we started, we could probably talk

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Speaker 1: for about five forty five minutes on this because we

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Speaker 1: both had clients in the last couple of weeks that

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Speaker 1: their partners have been I'm want to say lessons supported,

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Speaker 1: but not in an over wait like I don't think

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Speaker 1: they're genuinely trying to be unsupportive. They're just I think

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Speaker 1: our clients aren't communicating properly and managing, you know, expectations.

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Speaker 1: Even so, it's about that constant communication. If your partner's

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Speaker 1: doing something that's self sabotaging you, that isn't helping you,

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Speaker 1: then I think it's about that communication to say, look,

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Speaker 1: this is my goal. Exercising this weekend is really important.

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Speaker 1: I'd love to go to lunch with your friends. Can

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Speaker 1: we move it an hour so I can go to

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Speaker 1: my gym class earlier? Or you know what? You know,

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Speaker 1: I love that chocolate, but I'm choosing to have a

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Speaker 1: light at night tonight because we're going for a big,

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Speaker 1: fancy dinner tomorrow. Could you perhaps not eat it right

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Speaker 1: next to me on the count because it makes it

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Speaker 1: really difficult for me not to share that with you.

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Speaker 1: So it's really I find around that communication and stepping

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Speaker 1: up and saying this is my goal, this is important

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Speaker 1: to me. But we do know that a lot of

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Speaker 1: us struggle with that don't leat particularly in relation ships.

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Speaker 2: It's complicated, That's what I'll say. And there's no black

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Speaker 2: and white answer to it. But I think you and

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Speaker 2: I have both got some really classic examples of ways

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Speaker 2: this has come up and encourages our guest listeners to

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Speaker 2: really ask themselves some tough questions in this space. So,

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Speaker 2: in the specific example I was referring to, a client

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Speaker 2: of mine had found herself at a restaurant eating something

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Speaker 2: that was very non conducive to her diet goals. And

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Speaker 2: when I had asked her why she had ended up

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Speaker 2: at that cuisine, she said it it was her husband's choice.

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Speaker 2: And I had sort of gone along the lines of, well,

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Speaker 2: was there nothing healthy that you could order? And it

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Speaker 2: was a fairly black and white no, that was all

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Speaker 2: there was, and I sort of just prepped, you know,

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Speaker 2: pushed a little bit to say, is your husband aware

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Speaker 2: that you were actively taking big steps and focus and

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Speaker 2: energy and money committing to this program and that meal choice,

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Speaker 2: which wasn't a special mealleian or it wasn't a celebration,

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Speaker 2: it was just a random run of the meal meal

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Speaker 2: you know, have you had a conversation with your husband,

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Speaker 2: and then that sort of rolled into issues in that

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Speaker 2: space around. You know, I guess interpersonal relationships and whether

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Speaker 2: when you are making food or exercise decisions that aren't

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Speaker 2: in line with your diet goals, are you blaming the

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Speaker 2: other person or have you actually not asked what you need?

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Speaker 2: Because I see both all of the time. You know,

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Speaker 2: classic examples of being a victim to it and blaming

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Speaker 2: the other person are my husband likes to have food

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Speaker 2: like that in the house. My husband likes to have

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Speaker 2: dessert after dinner. I have to cook that way because

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Speaker 2: my husband doesn't like the food that I have, So

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Speaker 2: that's a good example. The other is I can't get

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Speaker 2: to the gym because my husband's never home, or I

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Speaker 2: have to stay home with the kids because my husband

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Speaker 2: goes to the gym. So there are few where I

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Speaker 2: sort of would question, are you actually using them as

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Speaker 2: an excuse not to do things? Because in some cases,

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Speaker 2: and I don't want to say all because it's complicated

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Speaker 2: and relationships are certainly not my strong point. But you know,

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Speaker 2: I often wonder if women if we actually ask for

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Speaker 2: what we want, because I know myself I'm very guilty

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Speaker 2: of blaming my husband for doing things. But when it

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Speaker 2: comes down to it, I haven't asked him to do

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Speaker 2: the stuff I'm expecting him to do, and I'm not clear.

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Speaker 2: I assume that he knows that. And I do wonder

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Speaker 2: in this context is if you said to your partner,

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Speaker 2: your husband doesn't have to be your husband, but your

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Speaker 2: partner you know, I'm really trying to lose weight here,

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Speaker 2: or I need to exercise. I want to exercise. Is

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Speaker 2: there any way you could come home earlier one day?

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Speaker 2: Or would you mind if I ordered something else? You

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Speaker 2: order what you like. I don't mind, but do you

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Speaker 2: mind if I have something else? Or do you mind

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Speaker 2: if we don't keep that in the pantry, or do

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Speaker 2: you mind if you don't eat that in front of me?

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Speaker 2: And I wonder if sometimes it is a bit of communication.

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Speaker 2: And of course with relationships, they can be decades old.

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Speaker 2: So if you're in a pattern of not asking for

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Speaker 2: what you want or being a bit of a victim

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Speaker 2: to it, or self sacrifice in yourself for family, and

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Speaker 2: I see this all the time, Land, and I think

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Speaker 2: it's a whole nother podcast episode for Mum's listening. We're

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Speaker 2: so quick to self sacrifice our own needs for everyone

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Speaker 2: else in the family and be a victim to it

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Speaker 2: rather than say, actually, no, I will feel better if

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Speaker 2: I go to that gym class or you do dinner

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Speaker 2: and I leave, and so I'm going to do that.

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Speaker 2: And the question is why are we so quick to

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Speaker 2: self sacrifice for everyone else in the house where no

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Speaker 2: one cares.

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Speaker 1: None of the.

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Speaker 2: Children or the husband care if you're feeling like crap

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Speaker 2: because you haven't been to the gym, but you're so

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Speaker 2: quick to sacrifice your own needs. And again, we could

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Speaker 2: talk for days on that. It's complicated, but I think

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Speaker 2: these are questions to be asking you. Have you asked

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Speaker 2: your partner for what you need? Or are you using

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Speaker 2: them as an excuse, a secret excuse to actually not

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Speaker 2: eat particularly well, or eat junk food when you shouldn't be,

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Speaker 2: or drink too much because my husband opens a bottle

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Speaker 2: of wine every night. And I've seen it all, Leanne,

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Speaker 2: in the twenty five years i've been a dietician. I

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Speaker 2: could give you examples in every single way, one of

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Speaker 2: those one hundred percent.

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Speaker 1: And I think it's it's an eye opening topic and

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Speaker 1: I think for a lot of people it's going to

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Speaker 1: make them feel very, very uncomfortable because perhaps it's something

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Speaker 1: that they've never thought about before. Perhaps it's happening to

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Speaker 1: them right now and they don't even realize that they're

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Speaker 1: doing it. And I have a client and she's made brilliant,

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Speaker 1: brilliant progress. And on the initial call that we had

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Speaker 1: before she signed up to my coaching, she basically said

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Speaker 1: to me, I cook what my husband and my son wants.

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Speaker 1: That's just the way it rolls, like they run the household.

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Speaker 1: I cook it all, but I cook what they want

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Speaker 1: and it's never about me. And she's going through Perry

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Speaker 1: like we have to do quite a few specific nutrition strategies.

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Speaker 1: Her son's eighteen, and I don't even know how old

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Speaker 1: hubby is, but you know, he's fit, he's active as

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Speaker 1: a trade, right, So they have a lot higher requirements

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Speaker 1: than she does. So they can get away with all

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Speaker 1: of these Carby based meals and the big bowls of

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Speaker 1: pasta and the you know, the pizzas that they have

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Speaker 1: and the takeaway all the time. And I said to her, look,

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Speaker 1: we're gonna write you recipes that are specific to your

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Speaker 1: body and your goals, and this is what you're going

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Speaker 1: to stick to. You cook and if they don't want

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Speaker 1: to borrow it. They're big boys and they can take

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Speaker 1: care of themselves. And it was a struggle for the

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Speaker 1: first week or two. There was a little bit of

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Speaker 1: a pushback, but she said, this is what I'm making,

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Speaker 1: and half the time then I like it. They said,

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Speaker 1: there's too many veggies in there. It's not you know,

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Speaker 1: it's not that it wasn't flavorsome. They're just like, I

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Speaker 1: want more, want some bacon, I want some sausages or

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Speaker 1: whatever it might be. This typical blokes, right, And she said,

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Speaker 1: you know, this is the option, like, this is what

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Speaker 1: I've made. It's for dinner. If you don't like it,

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Speaker 1: you can go and fend for yourself. And for the

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Speaker 1: last eight weeks they've been doing exactly that, and she's

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Speaker 1: made tremendous progress. She's prioritized herself. She's happier, she's healthier,

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Speaker 1: she's more confident. And the boys are big boys. They're

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Speaker 1: taking care of themselves. They don't mind. It was initially

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Speaker 1: a bit of a shift, but she went, you know what,

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Speaker 1: this is my time. I'm signing up, this is my

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Speaker 1: time to shine. I'm going to take care of myself

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Speaker 1: and put myself first, and that's exactly what she's done,

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Speaker 1: completely unapologetically, like it's been amazing. So I think sometimes

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Speaker 1: we just have to say, you know what, this is

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Speaker 1: my time. I'm going to do it for me. It's

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Speaker 1: much more difficult when you've got little kids who can't

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Speaker 1: friend for themselves. But if you've got teenagers, if you've

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Speaker 1: got a partner who's two arms and two legs and

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Speaker 1: can cook a meal themselves, then I really think that,

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Speaker 1: you know, we don't have to always be the ones

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Speaker 1: in the kitchen cooking for everybody. A lot of times

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Speaker 1: they can vent for themselves if they don't like what's

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Speaker 1: on the table, get them to make something themselves, or

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Speaker 1: they can order in or have something in themselves. If

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Speaker 1: they want to order something but it doesn't serve you, you know,

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Speaker 1: don't be afraid to order something different. You don't have

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Speaker 1: to order the same thing. I've had cases where my

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Speaker 1: clients are ordering pizza for the hobby and the kids,

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Speaker 1: and they've gone and they've got like a Vietnamese salad ball,

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Speaker 1: they've got a lovely sturfer from the local type place

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Speaker 1: down the road. You don't just have to eat what

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Speaker 1: the rest of the family eats if it's not serving

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Speaker 1: you or it's not serving your goals. A lot of

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Speaker 1: the time, I do think it is a little bit

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Speaker 1: of a I guess, like a cop out that we

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Speaker 1: just say, oh, it's just easier if we do that,

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Speaker 1: But let's be honest, you're not making it anyway. You

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Speaker 1: just jumping on Uber eats to order. It takes an

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Speaker 1: extra five minutes to go and choose something healthier from

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Speaker 1: somewhere else, and it's going to arrive roughly at the

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Speaker 1: same time anyway. So I really think, like, be honest

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Speaker 1: with your goals, prioritize yourself because you can't pour from

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Speaker 1: an empty cup. And I think a lot of the times,

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Speaker 1: as women and as mums, we burn ourselves out. We

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Speaker 1: put everybody else before us, and our house takes the

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Speaker 1: lowest priority, and it's not until we get diabetes so

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Speaker 1: we end up in hospital completely burnt out or something

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Speaker 1: like that. That we tend to take it seriously and buy.

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Speaker 1: Then it's often too late, isn't it true?

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Speaker 2: I think the other contexts that have come up when

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Speaker 2: you're summarizing is buying junk food for the kids and

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Speaker 2: then eating it. So you'll buy the chips or the

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Speaker 2: snack food whatever it is, and say, oh, it's for

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Speaker 2: the kids for the lunch boxes, which is absolutely fine

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Speaker 2: if you're not going to eat it. So, for example,

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Speaker 2: at my home, I do have, you know, chips and

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Speaker 2: things for the kids lunchboxes. I'm no purest. I like

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Speaker 2: them to have a range of different foods, but I

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Speaker 2: know I don't eat them. My husband eats them, absolutely,

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Speaker 2: but I don't. I have no issue with that. But

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Speaker 2: if you're someone who ultimately knows you will eat them,

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Speaker 2: stop buying them, buy a flavor you don't like, or

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Speaker 2: just say sorry, kids, you can't have that, or give

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Speaker 2: them money to get at the canteen. But you're basically

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Speaker 2: setting yourself up to fail and again self sacrificing for

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Speaker 2: someone else's needs over your own. So that's one example.

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Speaker 2: The second is the carbs, the heavy carb meals at night.

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Speaker 2: I have a lot of my ladies who'll be cooking

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Speaker 2: big ry, some part dishes because they may have teenage

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Speaker 2: boys or kids who prefer the white carbohydrates, you know,

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Speaker 2: the nuggets and the chips and that kind of food,

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Speaker 2: but then they eat it. So again I would say,

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Speaker 2: but it's not setting the kids up for good habits

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Speaker 2: to be constantly allowing them to have that food that's

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Speaker 2: not balanced without their veggies and salad as well. So

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Speaker 2: you're allowing them to dictate the food environment at home,

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Speaker 2: which is ultimately sacrificing their own nutritional intake as well

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Speaker 2: as your health. So you know, I think that in

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Speaker 2: many cases we do use it as a bit of

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Speaker 2: an excuse because we've set up environments that are child

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Speaker 2: led or husband lad, but they're actually not healthy for anybody,

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Speaker 2: and really the kids would do better with some healthier

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Speaker 2: meals that had a salad veggie base unless of that

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Speaker 2: process carbohydrate as well, and it's not hard to work through.

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Speaker 2: You know, if you've got an air fryer, do some

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Speaker 2: veggie chips as well in the air fryer and mix

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Speaker 2: it up and say that is it. But you know it,

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Speaker 2: don't get me wrong. Sometimes you need time and attention

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Speaker 2: to make these changes. But the first step is observation.

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Speaker 2: So just observe some of these things going on at

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Speaker 2: home and are you using them as excuses? And you

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Speaker 2: actually also, as we've said, asking for what you need

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Speaker 2: as opposed to playing a bit of a victim and

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Speaker 2: using it as an excuse to take you to the

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Speaker 2: next level.

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Speaker 1: Absolutely, that conversation with our loved ones is really key

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Speaker 1: to to say, look, this is what I need. I

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Speaker 1: need an hour on the weekend. I need you to

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Speaker 1: take the kids. I need to have an hour to

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Speaker 1: myself to prioritize myself, to do some meal planning, to

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Speaker 1: do some meal prep, to go to the grocery store,

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Speaker 1: to go to the gym, whatever it might be. But

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Speaker 1: I need that for myself. Can you help me out

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Speaker 1: with that? And often, like you said, we don't ask

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Speaker 1: for what we want, So it's a really, really just

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Speaker 1: nice thing to have a think about this weekend. I

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Speaker 1: think ladies and gentlemen listening as well. All right, Well,

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Speaker 1: that leads us to our next topic, Susy, which is

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Speaker 1: very interesting and very close to my heart being a

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Speaker 1: gut house dietitian as well. Now we've known for some

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Speaker 1: time that our gut house has direct implications for fat loss,

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Speaker 1: but I think that this is a really really cool study.

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Speaker 1: It was written up in The Guardian only a week

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Speaker 1: or so, agoes. It's brand new research about toxins from

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Speaker 1: our gut that can damage fat cells and drive weight gain.

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Speaker 1: So it's really showing how endotoxins from at GOT can

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Speaker 1: increase our risk of obesity and type two diabetes. Really

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Speaker 1: fascinating stuff, SUSI. So we've known it for quite some time,

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Speaker 1: but it was just really nice to reconfirm that the

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Speaker 1: research is still there to support how important our gut

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Speaker 1: health is. And I think for a lot of people,

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Speaker 1: they think, you know what, I'm not symptomatic, I go

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Speaker 1: to the bathroom, what's a day? Like, I'm fine, my

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Speaker 1: gut health is fine. And the time and time and

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Speaker 1: time again, I hear that from my clients like I

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Speaker 1: don't have IBS, Like I don't have Celiac disease, My

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Speaker 1: gut's fine. Just because you're not symptomatic doesn't mean that

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Speaker 1: your gut health is actually optimized. And if you're struggling

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Speaker 1: with fat loss, if you're living in a body that's

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Speaker 1: ten plus kilos overweight, I can guarantee you that your

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Speaker 1: gut health is not optimized. So essentially, what this research

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Speaker 1: showed it so it were scientists at Nottingham Trent University,

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Speaker 1: and what they looked at were microbial fragments known as

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Speaker 1: endotoxins and how they were able to actually enter the

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Speaker 1: bloodstream and how they then directly affected our fat cell functions.

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Speaker 1: So for the research, basically they took a group of

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Speaker 1: obese people and they looked at their gut barrier. So

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Speaker 1: research is assessed one hundred and fifty six people, so

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Speaker 1: it wasn't a huge, huge study, but it was still

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Speaker 1: a good amount of participants, right, And of those one

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Speaker 1: hundred and fifty six people, sixty three of them were

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Speaker 1: classed as obese. And what the goal was was to

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Speaker 1: understand how these endotoxins from their gut actually played a role,

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Speaker 1: if they did, in increasing these people's risk of things

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Speaker 1: like obesity and type two diabetes. So what the team

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Speaker 1: did was they collected a couple of different samples. They

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Speaker 1: collected some blood samples and some fat cells as well.

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Speaker 1: And of these people, some of them had actually undergone

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Speaker 1: bariatric surgery as well, so it gave them sort of

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Speaker 1: like a second subclass of people to actually, you know,

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Speaker 1: further study. More So, when they were collecting these fat cells,

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Speaker 1: we've got two types of fat cells. We've got white

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Speaker 1: fat cells which store energy, and we've got brown fat saws,

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Speaker 1: which utilize energy. And those brown fat cells are associated

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Speaker 1: with things like metabolic activity. So what they found is

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Speaker 1: that these white fat cells, those were the ones where

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Speaker 1: obesity was less likely to transform into the brown like

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Speaker 1: fat cells compared to the fat cells when they're looking

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Speaker 1: at lean individuals. So researchers said that it was basically

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Speaker 1: due to higher levels of endotoxins found in the blood

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Speaker 1: and the gut of these people with obesity. So basically,

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Speaker 1: and I'll quote directly from the lead researcher at the

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Speaker 1: Nottingham University, essentially was saying that the gut microbial fragments

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Speaker 1: that entered the bloodstream reduced the normal fat cell function

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Speaker 1: and their medobolic activity, which then exacerbated weight gain and

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Speaker 1: likely contributed to an increased risk of diabetes. So it

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Speaker 1: appears that as we gain weight, our fat stores and

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Speaker 1: our fat cells are less able to limit the damage

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Speaker 1: that the gut microbial fragments cause to those fat cells.

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Speaker 1: So the endotoxins from the gut reduce the fat cell

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Speaker 1: metabolic activity and its ability to become those brown like

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Speaker 1: fat cells, which can actually be helpful for losing weight

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Speaker 1: and metabolic function. Bood essentially just highlighted the importance of

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Speaker 1: our gut health overall and the importance of those fat

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Speaker 1: cells and how they actually work from a metabolic perspective,

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Speaker 1: and the bigger we get and the worse our gut

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Speaker 1: and those endotoxins get, the harder it is from a

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Speaker 1: metabolic perspective to lose weight. So it's not, as I said,

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Speaker 1: new research, Susie, it's basically you know, we've known for

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Speaker 1: some time that our got microbes play a really active

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Speaker 1: role in our body weight and in fat loss. But

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Speaker 1: the answer isn't as simple as just going and grabbing

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Speaker 1: some probotics from the chemics. It's not as simple as

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Speaker 1: doing like a gut cleanse or cunning out gluten or

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Speaker 1: anything like that. Creating a good, healthy gut microbiome takes time. Yes,

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Speaker 1: you could do it in just a couple of weeks,

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Speaker 1: but it's a consistency that matters over time.

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Speaker 2: I think you see that a little bit from health

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Speaker 2: in general. It's like good skin. It's but over time

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Speaker 2: you just can't take a skin supplement or wide expensive

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Speaker 2: cream and your skin's fixed. It's that foundation. And I

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Speaker 2: do anecdotally observe with clients they tend to get sick

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Speaker 2: much more frequently, and I wonder if it comes down

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Speaker 2: to that immune function coming out of the gush, because

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Speaker 2: certainly we know that it's Consuming thirty different varieties of

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Speaker 2: plant foods each week is one of the most powerful

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Speaker 2: things you can do to promote the health of the

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Speaker 2: gut microbiome. It's that diversity that really is helpful, as

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Speaker 2: well as feeding with the right fibers and the right

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Speaker 2: gut bugs itself. So that very diet and I think

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Speaker 2: that maybe one in twenty of my clients would consume

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Speaker 2: thirty different plant foods each week because they just don't

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Speaker 2: have that volume of salad or vege. On a day

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Speaker 2: to day basis, we struggle to get up to the

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Speaker 2: recommended service, let alone that the seven to ten for

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Speaker 2: good health. So just a good reminder that it's our

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Speaker 2: day to day food choices that are really important. It's

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Speaker 2: the Monday to Friday that's important as opposed to the weekends,

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Speaker 2: which is where we focus.

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Speaker 1: I under that, and like you said, it's really important

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Speaker 1: not only just to focus on the plants and the fibers,

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Speaker 1: but also focusing on things like stabilizing your blood sugars,

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Speaker 1: reducing alcohol, reducing stress in your day to day life,

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Speaker 1: Like when was the last time you went and did

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Speaker 1: a meditation or a yoga class versus getting up at

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Speaker 1: four am and flogging yourself at an F forty five

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Speaker 1: session at the gym. Sometimes actually taking the long, slow

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Speaker 1: root can be really beneficial for your stress and in

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Speaker 1: turn your gut health as well. So making sure we're

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Speaker 1: doing all the right things from a holistic health perspective

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Speaker 1: is going to do far more for our gut health

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Speaker 1: long term than just having a crabby diet, drinking too

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Speaker 1: much on the weekend and taking your probotic every day. Unfortunately,

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Speaker 1: it's not enough and it just doesn't cut it. So

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Speaker 1: if you're struggling with fat loss, take a step back

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Speaker 1: and learn to nourish your gut health before you even

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Speaker 1: consider fat loss, because otherwise things are just going to

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Speaker 1: work ten times harder against you if you haven't actually

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Speaker 1: optimized what's actually going on in your gut health at

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Speaker 1: a sailor level. Alrighty, And then for our final segment

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Speaker 1: of the show, a listener question that one of our

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Speaker 1: lovely listeners wanted to know was does having coffee first

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Speaker 1: thing in the morning break the fast? So I'm going

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Speaker 1: to assume this is a milk based coffee, right, am

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Speaker 1: I right to assume that? Yeah?

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Speaker 2: Well, it's definitely asking whether if you have a latte

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Speaker 2: or even just a black coffee with milk, does that

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Speaker 2: break the fast? And I think it's a really good.

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Speaker 1: Question about one hundred percent, So from my understanding, yes,

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Speaker 1: it does. If you're looking at intimate and faster, particularly

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Speaker 1: from the fasting protocol perspective, anything that's not water essentially

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Speaker 1: breaks the fast. The lack coffee and herbal tea is

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Speaker 1: going to be far better than if you're having a

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Speaker 1: milky coffee. But absolutely a milky coffee breaks the fast. Now,

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Speaker 1: how I sort of utilize fasting for my clients, Susie

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Speaker 1: is really just from a calorie reduction perspective. I don't

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Speaker 1: utilize it for a lot of clients, but if they've

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Speaker 1: got a really big social weekend, or if they're traveling

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Speaker 1: a lot or there's a lot of meals out, we

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Speaker 1: might do a little bit of intimate fasting, particularly if

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Speaker 1: they're not someone who exercises in the morning or wakes

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Speaker 1: up very hungry. So I sort of use it just

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Speaker 1: from a calorie reduction perspective, So I'm not too concerned

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Speaker 1: if my client has a coffee with or without milk,

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Speaker 1: kind of wants to skip breakfast and pick up some

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Speaker 1: extra calories for lunch or dinner if they're having a

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Speaker 1: bigger day or a bigger social kind of occasion. But

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Speaker 1: if someone is doing the proper intimate and fasting protocol

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Speaker 1: from a gut health perspective or from a cognitive function perspective,

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Speaker 1: then absolutely it should be pure fasting water only until

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Speaker 1: you have your first meal of the day. That's sort

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Speaker 1: of my understanding of where the research lies.

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Speaker 2: What about you, We don't have research papers to show this,

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Speaker 2: but for me, if you consume milk, you break the fast.

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Speaker 2: I don't care whether it's a drop or whether it's

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Speaker 2: a latte. So you have to have black tea or

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Speaker 2: coffee or green tea if you're trying to extend that

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Speaker 2: overnight fast and take it. Because we've said before when

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Speaker 2: we're talking about this in context of appetite, what happens

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Speaker 2: is my clients I've had one before, they have the coffee,

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Speaker 2: whether it's a cappuccino, latte or even just an espresso

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Speaker 2: pod with milk. Then they're not hungry for a couple

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Speaker 2: of hours and they delay breakfast. So it actually plays

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Speaker 2: havoc with appetite control. As soon as you've consumed something

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Speaker 2: that has some calories in it. So for me, absolutely,

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Speaker 2: it's got to be black or green until you actually

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Speaker 2: break the fast. Otherwise you've broken the fast, you're going

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Speaker 2: to get the metabolic benefits.

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Speaker 1: So simple answer here on the nutrition couch. All right, Well,

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Speaker 1: that brings us to the end of another episode. We'd

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Speaker 1: love if you jumped onto our website nutritioncatch dot com

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00:19:49,440 --> 00:19:51,679
Speaker 1: and checked out some of our wonderful offerings. We've got

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Speaker 1: our Product Guard, we've got our wonderful Australian based takeaway

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00:19:54,480 --> 00:19:57,400
Speaker 1: guide and also our brand new Perry Plan as well,

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Speaker 1: and very soon to market, we hope, our Low Leae

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Speaker 1: Fat Guide, which we're doing adult snack stacks for active

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Speaker 1: people going gluten free snacks with some plant based options,

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Speaker 1: high protein ones, snacks of weight loss and snacks for kids.

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Speaker 1: We've got the whole range in there, Susie. It's wonderful.

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Speaker 1: We're still working on it. We're really patting it out.

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Speaker 1: We're giving you guys tons and tons of value, so

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Speaker 1: keep a watch on our website for that, and yeah,

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Speaker 1: we hope to catch you guys in the very next podcast.

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Speaker 2: Have a great week,