WEBVTT - How to boost your metabolism at ANY age 👩‍🦳 0:00:02.440 --> 0:00:08.880 Metabolism, that word that gets thrown around so often in 0:00:08.920 --> 0:00:12.440 the fitness and the weight loss space. You know, is 0:00:12.440 --> 0:00:14.440 it the thing that's stopping me losing weight? Is it 0:00:14.480 --> 0:00:17.159 the thing that's helping that person lose weight? Are we 0:00:17.239 --> 0:00:20.520 born with a fast metabolism? Are we genetically programmed to 0:00:20.520 --> 0:00:23.279 have a slow metabolism? There are so many products that 0:00:23.320 --> 0:00:28.040 promise to speed up in metabolism. It's a really confusing topic. 0:00:28.400 --> 0:00:31.080 So I wanted to speak to an expert who knows 0:00:31.120 --> 0:00:32.800 a lot more about it than I do, so we 0:00:32.840 --> 0:00:35.000 could dispel those myths and really get to the bottom 0:00:35.000 --> 0:00:38.159 of it so you could understand it properly. And after that, 0:00:38.479 --> 0:00:39.760 we're going to get a little bit in the statgic 0:00:39.840 --> 0:00:41.600 and we're going to reflect on some episodes. I'm a 0:00:41.640 --> 0:00:43.760 big believer that the more you know, the more curious 0:00:43.800 --> 0:00:46.360 you're becoming, the more questions you ask. So we've learned 0:00:46.400 --> 0:00:49.880 a lot from our past guests, but naturally that brings 0:00:49.960 --> 0:00:52.040 up more and more questions. So we're going to expand 0:00:52.080 --> 0:00:53.920 on your thinking. We're going to answer some of these 0:00:54.080 --> 0:00:55.040 follow up questions. 0:00:55.240 --> 0:00:58.720 I've been listening to the Joanne McMillan podcast, so I'm 0:00:58.720 --> 0:01:02.800 just curious what your thoughts are on faster training, particularly 0:01:03.120 --> 0:01:04.160 for menopause or women. 0:01:04.680 --> 0:01:08.680 There are so many protein bars on the shelves, which 0:01:08.760 --> 0:01:11.160 ones are actually any good? 0:01:11.480 --> 0:01:13.240 I'm Sam Wood and this is the Wood Life where 0:01:13.240 --> 0:01:43.240 we're making health and fitness simple. Let's dive into metabolism. 0:01:43.280 --> 0:01:45.959 Our next guest that I am very excited to speak to. 0:01:46.560 --> 0:01:50.200 She is the TV nutritionist, one of Australia's leading dietitians 0:01:50.200 --> 0:01:54.200 with the background in nutrition and psychology, Casi Burrell. Welcome 0:01:54.240 --> 0:01:56.120 to the WOODLFE and thanks so much for joining us. 0:01:56.240 --> 0:01:58.360 I'm so honored to be here, Sam, thank you for 0:01:58.360 --> 0:01:58.760 having me. 0:01:58.960 --> 0:02:01.920 You are so knowledgeable and you've got so much experience 0:02:02.120 --> 0:02:05.760 in dealing with the whole spectrum of nutrition. And I 0:02:05.800 --> 0:02:09.640 thought we could really focus on a topic that I 0:02:09.720 --> 0:02:13.040 get a lot of questions about, and that is metabolism. 0:02:13.440 --> 0:02:18.400 What is our metabolism? How does it work? And these 0:02:18.440 --> 0:02:20.800 people that are saying I can't lose weight because of 0:02:20.800 --> 0:02:23.520 my metabolism, is there any truth to what they are saying? 0:02:24.600 --> 0:02:27.280 Oh, it's complicated, isn't it. It's simple? But it's not. 0:02:27.480 --> 0:02:29.880 So I'll try and explain it in as simple terms 0:02:29.880 --> 0:02:33.800 as I can. I would describe metabolism as the body's 0:02:33.840 --> 0:02:39.359 basic engine of burning, and some of it is programmed. 0:02:39.400 --> 0:02:42.720 We don't necessarily have control over it. It's the number of 0:02:42.760 --> 0:02:46.960 calories that's required to keep us breathing. It is heavily 0:02:47.040 --> 0:02:51.679 dependent on our size. So for example, males have a 0:02:51.760 --> 0:02:54.679 higher metabolic rate or higher metabolism because they've got a 0:02:54.760 --> 0:02:58.120 larger body frame generally, and the more muscle mass that 0:02:58.200 --> 0:03:00.600 you have, more what we would describe is being more 0:03:00.639 --> 0:03:03.480 metabolically active, so you burn more calories to keep that 0:03:03.560 --> 0:03:09.320 muscle mass active. And it's dependent from genetics, gender, a 0:03:09.320 --> 0:03:12.120 certain degree of our training loads, so athletes or ex 0:03:12.160 --> 0:03:16.320 athletes personal trainers will have a higher metabolism because they've 0:03:16.320 --> 0:03:19.639 got more muscle mass. And then about twenty five percent 0:03:19.919 --> 0:03:23.320 of the calories that we burn are controlled by us, 0:03:23.400 --> 0:03:26.080 so that comes down to the volume of food that 0:03:26.120 --> 0:03:28.560 we're eating, the amount of activity or the burn that 0:03:28.600 --> 0:03:30.840 we have each day, on top of what we would 0:03:30.880 --> 0:03:32.600 need if we were laying in a hospital bed at 0:03:32.639 --> 0:03:35.800 rest and just needed that certain number of calories to survive. 0:03:36.040 --> 0:03:40.040 So the average person, in my experience, has the resting 0:03:40.080 --> 0:03:42.200 metabolic rate we call it, which is the number of 0:03:42.280 --> 0:03:46.720 calories they require without any other level of activity. Ranges 0:03:46.800 --> 0:03:49.960 for a very small inactive female from maybe one thousand 0:03:50.680 --> 0:03:53.920 up to fifteen sixteen eighteen hundred two thousand for a 0:03:54.080 --> 0:03:56.400 large frame guy with a lot of muscle mass. So 0:03:56.640 --> 0:04:00.680 I think one of the misconceptions about metabolism is people 0:04:00.840 --> 0:04:05.280 believe or like to tell themselves that we can't change it. 0:04:05.320 --> 0:04:07.480 You know, I've got a poor metabolism. My body is 0:04:07.560 --> 0:04:11.600 not burning or working as well. And indeed, when people 0:04:11.760 --> 0:04:14.960 gain weight over time and have higher proportions of body 0:04:14.960 --> 0:04:19.719 fat or have hormonal shifts, certainly that does happen to 0:04:19.800 --> 0:04:23.680 people as they become less efficient at burning glucose over time, 0:04:23.760 --> 0:04:26.800 and hormones like our insulin are not being well regulated, 0:04:26.839 --> 0:04:30.240 and that can predispose us to storing body fat. There's 0:04:30.279 --> 0:04:33.240 a perception that the metabolism isn't working because you would 0:04:33.279 --> 0:04:35.880 take one person who could eat a certain number of 0:04:35.920 --> 0:04:39.360 calories each day and lose weight successfully a person given 0:04:39.440 --> 0:04:41.760 exactly the same number of calories, and yet they still 0:04:41.800 --> 0:04:44.800 don't lose weight or even gain weight, depending on some 0:04:44.839 --> 0:04:47.320 of those underlying factors, like how much body fat they 0:04:47.360 --> 0:04:50.720 have or what their hormones are doing. So indeed, there 0:04:50.720 --> 0:04:55.240 are large individual differences in metabolism and metabolic rate, but 0:04:55.400 --> 0:04:58.520 what I want most people to take away from it 0:04:58.560 --> 0:05:01.440 is that we all have the capacity to improve metabolic 0:05:01.520 --> 0:05:04.919 rate and become better at burning over time. And I 0:05:04.960 --> 0:05:07.000 would say that one of the key jobs I have, 0:05:07.279 --> 0:05:11.000 particularly working with women in their thirties, forties, fifties, as 0:05:11.040 --> 0:05:14.640 they've experienced that gradual weight cree and had some of 0:05:14.680 --> 0:05:18.120 the metabolic inefficiency build over time as a result of 0:05:18.160 --> 0:05:21.839 gaining weight and having those in pormodal impairments. My job 0:05:21.880 --> 0:05:23.920 as a dietitian is to help what I describe is 0:05:24.040 --> 0:05:27.200 rehab that muscle and try and get it better at burning, 0:05:27.680 --> 0:05:30.760 and then of course working very closely with personal trainers 0:05:30.800 --> 0:05:33.160 who are also skilled in that area. As I'm sure 0:05:33.200 --> 0:05:36.000 you would agree, your job is also getting that person 0:05:36.320 --> 0:05:38.679 better at burning with their muscle mass or the type 0:05:38.680 --> 0:05:43.080 of training that they're doing. So it's absolutely a misconception 0:05:43.240 --> 0:05:45.880 that people have got a bad metabolism because the truth 0:05:46.000 --> 0:05:48.760 is larger people, even if they've got more body fat, 0:05:48.920 --> 0:05:50.800 have also got more muscle mass, so they've actually got 0:05:50.800 --> 0:05:53.640 a higher metabolic rate than someone who's much smaller, but 0:05:54.000 --> 0:05:56.880 they're not operating efficiently as such, and perhaps sitting down 0:05:56.920 --> 0:05:59.240 a lot through the day or consuming their calories at 0:05:59.240 --> 0:06:02.080 the wrong time of the day, and so hormonally they're 0:06:02.080 --> 0:06:04.640 not working as efficiently as they could. And there's absolutely 0:06:04.720 --> 0:06:07.200 no reason why we can't, as we would describe, rehab 0:06:07.200 --> 0:06:09.159 that muscle over time and get it back on track 0:06:09.200 --> 0:06:12.479 and improve an increase metabolic rate. But it takes time. 0:06:12.720 --> 0:06:15.039 If you think about bodies, you know they might have 0:06:15.080 --> 0:06:18.839 had ten or twenty years of that gradual inefficiency happening. 0:06:18.880 --> 0:06:20.760 It takes time to reverse it. And that's why when 0:06:20.800 --> 0:06:24.640 people are wanting to improve metabolte rate, lose body fat, 0:06:24.760 --> 0:06:27.520 lose large amounts of weight ten twenty thirty kilos, it 0:06:27.560 --> 0:06:30.480 takes three, six, twelve months to reverse all that what 0:06:30.480 --> 0:06:33.719 we would describe as inefficiency that's built over a long 0:06:33.760 --> 0:06:34.599 period of time. 0:06:35.160 --> 0:06:38.240 That's a really good answer, he said. It's the personal trainer, 0:06:38.240 --> 0:06:40.360 which is me that side of things, which I'm really 0:06:40.400 --> 0:06:43.200 glad you brought up because I have a lot of clients. 0:06:43.360 --> 0:06:45.080 We've had a lot of clients over the years. They 0:06:45.120 --> 0:06:48.039 come to me and there I genuinely think they believe 0:06:48.240 --> 0:06:53.800 that they can not get a result, And where I 0:06:53.839 --> 0:06:57.320 always start with them is we can have this conversation 0:06:57.760 --> 0:07:02.440 in three months or six months. Unts if you follow 0:07:02.480 --> 0:07:04.280 my plan and if you do what I say from 0:07:04.320 --> 0:07:08.760 a workout perspective, and if that doesn't work, then we 0:07:08.800 --> 0:07:11.480 can perhaps look at the metabolism side of things. From 0:07:11.480 --> 0:07:15.640 an exercise perspective, it's consistency. It's the quality of your workouts, 0:07:15.720 --> 0:07:18.000 and it's not getting big and bulky. For all of 0:07:18.040 --> 0:07:20.960 the particularly women out there that are a bit reluctant 0:07:21.000 --> 0:07:23.880 to do weight training or strength training or whatever you 0:07:23.880 --> 0:07:27.080 want to call it, any form of resistance work, it 0:07:27.200 --> 0:07:33.440 is building strong, toned, lean muscle to help stoke that 0:07:33.600 --> 0:07:36.840 engine that you talk about when you talk about rehabbing 0:07:36.880 --> 0:07:38.920 the muscle, which I love that term. By the way. 0:07:39.160 --> 0:07:42.240 From a nutrition perspective, what do you do? 0:07:42.800 --> 0:07:46.640 I absolutely do it in stages, So I guess my 0:07:47.080 --> 0:07:50.040 way of working through it with clients, and particularly clients 0:07:50.080 --> 0:07:53.119 who would present with that my metabolic rate's not working 0:07:53.240 --> 0:07:55.200 very well. I want to lose quite a lot of weight. 0:07:55.800 --> 0:07:59.640 I like to work on the nutrition first, because within 0:07:59.800 --> 0:08:04.000 calorie loads, and there's only people are going to need 0:08:04.120 --> 0:08:07.280 between say twelve fourteen hundred and maybe two thousand. I've 0:08:07.280 --> 0:08:10.560 only got two for six hundred calories to play with it. 0:08:10.560 --> 0:08:12.960 It's not really a lot of variables. So once I've 0:08:13.000 --> 0:08:16.720 perhaps cleaned out all the rubbish, reduce the carbohydrate load 0:08:16.840 --> 0:08:19.000 in line with the amount of activity that they're doing, 0:08:19.560 --> 0:08:22.000 loaded up their vegetables so they're getting a lot more 0:08:22.200 --> 0:08:26.080 low calorie energy volume, nutrient dense food so they're nice 0:08:26.080 --> 0:08:31.160 and full. The dietary plans not restrictive. It's structured timing 0:08:31.240 --> 0:08:33.439 so that they're fueling at the right time and allowing 0:08:33.480 --> 0:08:36.960 for an overnight fast to achieve a deficit. Just basic 0:08:37.120 --> 0:08:40.720 kind of calorie control. Reduce the carbohydrate load, get rid 0:08:40.800 --> 0:08:43.880 of the process packaged food, and stick to a relatively 0:08:44.160 --> 0:08:47.320 calorie deficit of say up to five hundred calories a day. 0:08:48.120 --> 0:08:51.480 Once I've done that, and over four weeks, eight weeks, 0:08:51.480 --> 0:08:55.040 twelve weeks, got that initial five ten kilos off, the 0:08:55.080 --> 0:08:57.400 only other thing I have to do is get that 0:08:57.520 --> 0:09:00.800 muscle better at burning. And the only way, as you know, 0:09:00.960 --> 0:09:03.440 to do that is to train the right way. So 0:09:03.520 --> 0:09:06.120 I will start my clients with a basic level of movement. 0:09:06.640 --> 0:09:08.920 I want them to be basically, you know, getting their 0:09:08.920 --> 0:09:11.920 ten thousand steps a day, and then the job is 0:09:11.960 --> 0:09:14.840 to fine tune the exercise to improve the muscle's ability 0:09:14.880 --> 0:09:17.320 to burn, and the way to do that. It's high 0:09:17.360 --> 0:09:20.520 intensity interval training to challenge the muscle to increase metabolic 0:09:20.600 --> 0:09:22.880 rate and get it better at burning, and it's working 0:09:22.920 --> 0:09:25.040 on the muscle mass. So it's looking at how much 0:09:25.080 --> 0:09:27.320 muscle mass is this person got, and how can we 0:09:27.360 --> 0:09:30.480 strength train in a way to get that muscle more 0:09:30.520 --> 0:09:34.080 sensitive to insulin, better at burning body fat and even 0:09:34.120 --> 0:09:37.319 building muscle tissues so that over time we increase metabolic 0:09:37.360 --> 0:09:39.839 rate with more muscle mass. So people can eat more, 0:09:39.920 --> 0:09:42.480 because let's be honest, most people like to eat. So 0:09:42.520 --> 0:09:44.960 I tend to work in stages, and indeed I have 0:09:45.040 --> 0:09:48.120 some clients who only need to keep their calories controlled 0:09:48.160 --> 0:09:50.120 and walk, do a little bit of cardio, and they're 0:09:50.200 --> 0:09:52.480 very happy with their body. And then I've got others 0:09:52.520 --> 0:09:55.200 who are much more interested in shaping and want to 0:09:55.240 --> 0:09:57.240 really lean up and get a low body fat and 0:09:57.280 --> 0:09:59.960 they would work very closely with a personal trainer to 0:10:00.000 --> 0:10:01.960 achieve those goals in the gym. So it's looking at 0:10:01.960 --> 0:10:04.800 people where they're at. But absolutely I would say nutrition 0:10:04.960 --> 0:10:07.440 is the initial intervention. We all have to eat, we 0:10:07.520 --> 0:10:09.280 all have to get our calorie loads right. We all 0:10:09.320 --> 0:10:11.719 have to create the deficits that we need, and then 0:10:11.800 --> 0:10:14.679 after that it's about working out the right workout program 0:10:14.720 --> 0:10:17.080 for you long term that enables you to eat and 0:10:17.200 --> 0:10:19.960 enjoy food and not have to constantly be on diets 0:10:20.000 --> 0:10:23.000 and restricting. So absolutely, it's a process and it all 0:10:23.080 --> 0:10:24.640 works very very closely together. 0:10:25.000 --> 0:10:28.080 It's funny, it doesn't really surprise me. So you start 0:10:28.080 --> 0:10:30.439 with the food, I start with the gym. We're probably 0:10:30.480 --> 0:10:33.120 twenty episodes into the wood Life Suits, and it's amazing 0:10:33.160 --> 0:10:36.960 how many common themes keep coming back to the surface. 0:10:37.400 --> 0:10:41.160 It comes back to these basics. Eat real food, reduce 0:10:41.200 --> 0:10:45.400 your process food and carb inate, eat more vegetables, drink 0:10:45.440 --> 0:10:49.080 more water, move more consistently. I mean, it's not rocket science. 0:10:49.840 --> 0:10:53.240 If you're listening to this, you have to actually be 0:10:53.440 --> 0:10:57.880 prepared to hear it and accept it. Because if you've 0:10:57.920 --> 0:11:01.760 been told this and you've had the blinkers on or 0:11:01.800 --> 0:11:04.400 that your hands covering your ears for five years, ten years, 0:11:04.440 --> 0:11:08.280 fifteen years, twenty years, it's never going to change. That 0:11:08.800 --> 0:11:13.640 fundamental advice is always going to be the way that 0:11:13.679 --> 0:11:16.000 you are going to start to get yourself into shape. 0:11:16.080 --> 0:11:18.160 You know what you've said that I think is the 0:11:18.240 --> 0:11:21.120 thing that links it all together. And perhaps the reason 0:11:21.200 --> 0:11:25.200 that starting with training at that focus level would yield 0:11:25.360 --> 0:11:28.560 fantastic results, but the people I'm seeing aren't doing that 0:11:29.360 --> 0:11:33.520 is the consistency sam Because if people were getting in 0:11:33.559 --> 0:11:37.160 the gym and doing an amazing workout with a really 0:11:37.200 --> 0:11:41.560 well qualified, experienced trainer who can eyeball someone and prescribe 0:11:41.720 --> 0:11:46.160 the right exercise intervention, people would get results. Now, the 0:11:46.200 --> 0:11:48.960 thing with diet, and probably one of the most common 0:11:49.000 --> 0:11:51.280 pieces of feedback I give to my clients on a 0:11:51.400 --> 0:11:55.520 daily basis, is your version of my diet won't work, 0:11:56.320 --> 0:11:59.280 just do it my way. In nine out of ten cases, 0:11:59.280 --> 0:12:02.079 when people aren't get results and they send their diaries through, 0:12:02.800 --> 0:12:04.880 I'll have a look at it and it's nowhere near 0:12:04.920 --> 0:12:07.040 what I wrote for them. Will prescribe because like you, 0:12:07.760 --> 0:12:10.199 I give the recommendations for a reason, But then they 0:12:10.240 --> 0:12:12.480 take the snippets of the diets that they like and 0:12:12.520 --> 0:12:14.640 then do their version because they think, oh I don't 0:12:14.640 --> 0:12:17.160 need that bread there, or cut that out, or That's 0:12:17.240 --> 0:12:20.400 what with our job as health professionals is to help 0:12:20.400 --> 0:12:24.040 people establish those habits. So most of the time, the 0:12:24.160 --> 0:12:27.120 default out of you know twenty eight meals a week 0:12:27.200 --> 0:12:29.520 that twenty four of them are pretty good, or on 0:12:29.760 --> 0:12:31.800 out of seven days, six of them are pretty good 0:12:31.800 --> 0:12:34.120 when it comes to activity, and then you've got your results. 0:12:34.520 --> 0:12:36.600 But in our the clients we're working with and the 0:12:36.600 --> 0:12:39.080 reason they're looking for help and guidance is that they 0:12:39.080 --> 0:12:41.600 don't have that consistency and it's always less days that 0:12:41.640 --> 0:12:44.640 are better. And so it's coaching people to get that 0:12:44.679 --> 0:12:47.920 consistency with both their diet and their movement that will 0:12:48.000 --> 0:12:50.640 yield results for anybody. And that in busy lives can 0:12:50.679 --> 0:12:52.560 be challenging when people have got a lot of other 0:12:52.640 --> 0:12:55.480 priorities or perhaps it's not the right time, or you know, 0:12:56.080 --> 0:12:59.640 not as important as it should be. But yeah, consistency 0:12:59.640 --> 0:13:02.480 for me is everything, particularly because we all have to eat. 0:13:02.840 --> 0:13:05.880 And this is where the problem has arrived from, because 0:13:05.880 --> 0:13:09.280 we none of us get overweight quickly. None of us 0:13:09.320 --> 0:13:11.040 wake up one day and we just happen to have 0:13:11.080 --> 0:13:16.280 been overweight. It is the consistent bad habits that it 0:13:16.360 --> 0:13:18.160 sneaks up on us. You know, we wake up one day, 0:13:18.720 --> 0:13:21.559 Holy crap, I'm thirty kilos overweight, and I'm not sure 0:13:21.600 --> 0:13:24.360 how I got here. And it's a hard thing to 0:13:24.760 --> 0:13:29.720 emotionally and psychologically, get your head around. Most people that 0:13:29.840 --> 0:13:34.079 I have met that are frustrated with their metabolic efficiency 0:13:34.960 --> 0:13:39.800 have done very little in the behavior environmental side of 0:13:39.800 --> 0:13:44.640 things to help themselves for a long time, or they've 0:13:44.640 --> 0:13:48.880 had lots and lots of peaks and troughs for a 0:13:48.960 --> 0:13:52.880 long time. I don't want our listeners to be overawed 0:13:52.920 --> 0:13:56.120 by the mountain is too big to climb by listening 0:13:56.120 --> 0:13:58.600 to us going I feel like I've got all this 0:13:58.679 --> 0:14:01.720 weight to lose, and I do have a crappy metabolism, 0:14:01.800 --> 0:14:04.040 and it's just all too eff and hard. That's the 0:14:04.160 --> 0:14:07.480 last thing I want them to think. And I love 0:14:07.600 --> 0:14:12.800 that you said be patient, except from the outset, it's 0:14:12.840 --> 0:14:15.400 going to be three months, six months. If you have 0:14:16.000 --> 0:14:19.360 not done the right thing for twenty years, where is 0:14:19.400 --> 0:14:22.640 the logic that you can reverse that in twelve days. 0:14:23.160 --> 0:14:25.560 It makes no sense. It doesn't take twenty years. That's 0:14:25.600 --> 0:14:27.160 the good news. If you haven't done the wrong thing 0:14:27.200 --> 0:14:28.720 for twenty years, it doesn't take twenty years to come 0:14:28.720 --> 0:14:31.640 out the other side. But you need to, you know, 0:14:31.680 --> 0:14:34.480 strap yourself in and prepare yourself for a good sort 0:14:34.480 --> 0:14:37.080 of six months, a good twelve months to build these 0:14:37.120 --> 0:14:40.160 habits and get yourself and the great news is it 0:14:40.200 --> 0:14:43.600 gets easier. I think we've sort of touched on you know, 0:14:43.640 --> 0:14:46.280 it's different for age and gender and size, and I 0:14:46.280 --> 0:14:51.240 think people conceptually understand that. But what about specific food Susie, 0:14:51.280 --> 0:14:57.200 What are specific individual foods or types of foods that 0:14:57.240 --> 0:15:00.920 are beneficial from a metabolic perspective that you prescre there are. 0:15:01.200 --> 0:15:06.680 It's probably more relative is the style and pattern of eating. 0:15:06.800 --> 0:15:09.480 So that programming effects similar to the way in which 0:15:09.760 --> 0:15:13.080 the regular training builds muscle, and so over time you 0:15:13.120 --> 0:15:16.400 have an improvement in burning. The same goes with our 0:15:16.440 --> 0:15:19.360 patterns of eating. So if you think about the average person, 0:15:19.920 --> 0:15:22.000 they get up in the morning, they have a quick coffee, 0:15:23.200 --> 0:15:25.120 and then they've had half a breakfast but not really 0:15:25.160 --> 0:15:27.440 a breakfast, and something very sweet, and then they go 0:15:27.480 --> 0:15:29.320 off and they don't eat a whole lot in the day. 0:15:29.360 --> 0:15:31.320 They're trying to diet and be good as we always 0:15:31.360 --> 0:15:33.960 talk about, and grab a light lunch of the salad 0:15:34.080 --> 0:15:37.440 or the sushi. And then what happens late afternoon they 0:15:37.440 --> 0:15:40.400 haven't eaten enough. The body registers that, they get the munchies. 0:15:40.480 --> 0:15:43.120 They overeat, and then we overeat all through the evening, 0:15:43.480 --> 0:15:46.280 reward ourselves with wine and treats and chocolate, and have 0:15:46.320 --> 0:15:49.440 our largest meal at night. Now, that pattern of eating 0:15:49.520 --> 0:15:51.200 is the most common one I would see on a 0:15:51.240 --> 0:15:54.720 day to day basis. It's very common in busy working 0:15:54.760 --> 0:15:57.080 people who are trying to be good. But it's the 0:15:57.120 --> 0:15:59.640 exact opposite of what we need for metabolic fitness because 0:15:59.640 --> 0:16:03.160 the body is programmed according to a circadium twenty four 0:16:03.160 --> 0:16:06.320 hour rhythm. Basically, we're more active and our hormones are 0:16:06.360 --> 0:16:08.920 programmed to burn in the day and store at nighttime. 0:16:09.080 --> 0:16:10.920 So one of the other things that I am working 0:16:10.960 --> 0:16:13.640 with people on is trying to shift it so that 0:16:13.680 --> 0:16:16.160 we have a lighter second half of the day so 0:16:16.160 --> 0:16:18.400 they actually wake up hungry in the morning and then 0:16:18.400 --> 0:16:20.440 within an hour or two of waking we're looking for 0:16:20.600 --> 0:16:23.520 natural hunger. That's a sign your body's working well, it's 0:16:23.600 --> 0:16:26.520 naturally burning its food and your metabolism's kicking in. But 0:16:26.640 --> 0:16:28.840 then you have got to have a balanced meal sam 0:16:28.880 --> 0:16:32.800 and ideally protein rich. About twenty grams of overall protein 0:16:33.680 --> 0:16:37.480 is the key nutrient that promotes or requires more calories 0:16:37.520 --> 0:16:39.360 to burn in the morning. So that's a little thing 0:16:39.400 --> 0:16:42.200 we can do to metabolic rate is have small meals 0:16:42.200 --> 0:16:45.480 with a good quantity twenty thirty grams of total protein. 0:16:45.560 --> 0:16:47.720 So the equivalent of say one hundred grams of lead 0:16:47.760 --> 0:16:49.840 meat or a couple of eggs is roughly twenty grams 0:16:49.880 --> 0:16:52.240 of protein. So I want someone with an hour or 0:16:52.240 --> 0:16:54.600 two of waking to have a meal that's got that 0:16:54.680 --> 0:16:57.400 component in it. I want a small amount of carbohydrate, 0:16:57.480 --> 0:17:00.240 again important for metabolism to fuel the muscle at the 0:17:00.320 --> 0:17:04.200 right time, because if we deprive the muscle of carbohydrate again, 0:17:04.240 --> 0:17:06.720 we lose metabolic efficiency over time as the body is 0:17:06.760 --> 0:17:09.520 more likely to store. So every three to four hours, 0:17:09.520 --> 0:17:11.960 I then want meal one, meal two. I want to 0:17:11.960 --> 0:17:14.760 top up in the afternoon that's protein rich, so then 0:17:14.800 --> 0:17:17.280 I can leave in a smaller light and I probably 0:17:17.359 --> 0:17:20.000 for most people would cut the car back unless they 0:17:20.000 --> 0:17:23.080 were training early in the morning fasted. So that is 0:17:23.240 --> 0:17:26.359 a model that works really well. So the key components 0:17:26.359 --> 0:17:29.240 are small regular meals. But that's not every hour or two. 0:17:29.440 --> 0:17:31.880 I'm talking every three to four hours, so you're igniting 0:17:31.960 --> 0:17:35.680 natural hunger. The body's burnt through what's there the metabolisms 0:17:35.680 --> 0:17:38.280 ready for some more food. I want a decent amount 0:17:38.320 --> 0:17:40.240 of protein at each one of those meals to get 0:17:40.240 --> 0:17:43.440 the thermic burn effect of that extra protein. And then 0:17:43.440 --> 0:17:45.560 I want a lightness at night to try and get 0:17:45.560 --> 0:17:48.520 the body working harder in a deficit, so you're more 0:17:48.560 --> 0:17:51.680 likely to wake up hungry. So that pattern is really 0:17:51.680 --> 0:17:55.200 really important. But to try and shift people, especially people 0:17:55.200 --> 0:17:58.080 who love drinking coffee and they'll often have milk and 0:17:58.119 --> 0:18:00.879 almond milk, and that delays hunger and then they have 0:18:00.960 --> 0:18:03.800 this kind of weird snacking all the time but not 0:18:03.840 --> 0:18:07.199 really eating a meal. It's that programming and habits and 0:18:07.240 --> 0:18:10.439 systems as part of their workday and at home to 0:18:10.560 --> 0:18:13.840 make those meal choices and food choices the default and 0:18:13.880 --> 0:18:16.560 become the easy option. And so these are all the 0:18:16.600 --> 0:18:19.280 steps we're working through with people to try and create 0:18:19.320 --> 0:18:22.760 what I call the nutrition platform or foundation, which is 0:18:22.800 --> 0:18:25.600 that baseline five or six days a week that also 0:18:25.600 --> 0:18:27.560 then allows people to have a meal or two off, 0:18:27.840 --> 0:18:29.600 not a day or two off, a meal or two 0:18:29.680 --> 0:18:32.560 off each week to factor in celebrations or a high 0:18:32.600 --> 0:18:36.480 carbohydrate meal. But that's that consistency. We want the platform there, 0:18:36.520 --> 0:18:39.360 so most of the time people are ticking those boxes. 0:18:39.680 --> 0:18:43.399 So in short answer to your question, small regular meals 0:18:43.560 --> 0:18:45.680 that have a good amount of protein is the most 0:18:45.680 --> 0:18:47.919 important thing we can do. There's a little bit of 0:18:47.920 --> 0:18:51.320 stuff on green tea and chili, but really it's minute 0:18:51.359 --> 0:18:54.160 compared to that baseline, you know, as we've just talked 0:18:54.160 --> 0:18:56.160 about twenty four to twenty six meals out of twenty 0:18:56.240 --> 0:18:59.840 eight being pretty on trap from a balance perspective of 0:18:59.840 --> 0:19:01.720 those macros and calories. 0:19:01.560 --> 0:19:03.520 It's really interesting. I mean, you say it's so easy, 0:19:03.520 --> 0:19:07.960 but I also understand why people struggle so much. And traditionally, 0:19:08.240 --> 0:19:11.040 historically we've all been brought up that dinner is the 0:19:11.040 --> 0:19:14.399 biggest meal of the day, and we you know, we 0:19:14.480 --> 0:19:17.479 are hungriest at dinner because we probably haven't eaten as 0:19:17.560 --> 0:19:21.800 much during the day. Then there's the other challenge, how 0:19:22.000 --> 0:19:25.280 much people struggle to not snack after dinner. That takes 0:19:25.280 --> 0:19:28.960 some serious willpower. And then the third challenge, it's really 0:19:29.040 --> 0:19:30.720 hard to get protein into your breakfast. 0:19:30.920 --> 0:19:33.600 I couldn't agree more, and I would say that the 0:19:33.840 --> 0:19:36.640 increase in the number of protein based breads has really 0:19:36.680 --> 0:19:37.919 helped that breakfast problem. 0:19:38.000 --> 0:19:39.840 Oh good one, yeah, because now you can. 0:19:39.680 --> 0:19:41.720 Get a whole range of protein bread that you can 0:19:41.720 --> 0:19:45.080 team with some one hundred percent nutspread or banana or 0:19:45.119 --> 0:19:47.560 I quite like the protein wraps as well as a 0:19:47.560 --> 0:19:50.679 different option, and the same for the higher protein yogurts. 0:19:50.680 --> 0:19:53.200 So that has given a whole span of other foods. 0:19:53.200 --> 0:19:55.639 And I quite like my clients if they can to 0:19:55.640 --> 0:19:58.439 prep their breakfast the night before, because it's then that 0:19:58.560 --> 0:20:00.760 quick when you've woken up late, you're in a rush, 0:20:00.800 --> 0:20:02.880 you might be trying to get to a workout. Then 0:20:02.920 --> 0:20:04.800 you don't have to think about it. You just grab 0:20:04.840 --> 0:20:07.520 it from the fridge, the breakfast wrap or the breakfast sandwich. 0:20:07.920 --> 0:20:10.280 But I would agree with you getting twenty grams of 0:20:10.359 --> 0:20:13.320 high quality protein at meal one and having an eating 0:20:13.359 --> 0:20:16.399 cut off time that gives you ideally sam twelve hours 0:20:16.440 --> 0:20:19.399 overnight without food. That's the gold standard from a gut 0:20:19.440 --> 0:20:22.440 health perspective. So the way I deal with it myself 0:20:22.480 --> 0:20:24.879 with clients is if they want to have they have 0:20:24.920 --> 0:20:28.520 to choose whether they have wine, dessert or carbs at night. 0:20:28.880 --> 0:20:30.600 So if you're someone who loves a glass of wine, 0:20:30.640 --> 0:20:32.800 no problem, but you don't get the potato. And if 0:20:32.840 --> 0:20:34.600 you love to have the sweet treat an hour or 0:20:34.640 --> 0:20:36.480 so after dinner, you got to keep it at a 0:20:36.600 --> 0:20:39.040 hundred cow, but you can't have the carbs. So we've 0:20:39.080 --> 0:20:42.399 got to factor that in because then it's sustainable. And 0:20:42.440 --> 0:20:44.960 then when we've got a sustainable model, it's not restrictive, 0:20:45.000 --> 0:20:48.040 it's not depriving. You won't binge eat, and that's a 0:20:48.080 --> 0:20:50.000 lot of what we work on with people is creating 0:20:50.000 --> 0:20:54.119 that nutrition foundation that is sustainable for them long term. 0:20:54.480 --> 0:20:57.160