1 00:00:01,280 --> 00:00:03,960 Speaker 1: I use someone who overindulges a little too much but 2 00:00:04,000 --> 00:00:05,480 Speaker 1: tries to make up for it in the gym the 3 00:00:05,519 --> 00:00:08,080 Speaker 1: next day. Do you go extra hard on your workout 4 00:00:08,320 --> 00:00:10,800 Speaker 1: just so you can have more treats after dinner? On 5 00:00:10,840 --> 00:00:13,800 Speaker 1: today's episode, we chat through why you shouldn't be trying 6 00:00:13,840 --> 00:00:17,440 Speaker 1: to use exercise to lose weight. Hi, I'm Leanne. 7 00:00:17,120 --> 00:00:19,040 Speaker 2: Ward and I'm Sissy Burrow, and as two of. 8 00:00:18,960 --> 00:00:22,639 Speaker 1: Australia's leading dietissus who specialize in evidence based nutrition, we 9 00:00:22,720 --> 00:00:25,680 Speaker 1: bring you the Nutrition Couch, a weekly chat on everything 10 00:00:25,720 --> 00:00:28,400 Speaker 1: that is new in the world of food, diets and nutrition, 11 00:00:29,000 --> 00:00:31,560 Speaker 1: as well as using exercise to lose weight. Today we 12 00:00:31,680 --> 00:00:34,360 Speaker 1: have a good chat about yogan and specifically what is 13 00:00:34,400 --> 00:00:37,760 Speaker 1: the difference between Greek Greek style and protein yogurts, And 14 00:00:37,800 --> 00:00:39,879 Speaker 1: we discuss if you should be drinking a cup of 15 00:00:39,920 --> 00:00:43,159 Speaker 1: bone broth every day for help and wellness. But to 16 00:00:43,240 --> 00:00:45,880 Speaker 1: kick us off this episode, Zuzie, we are chatting all 17 00:00:46,080 --> 00:00:49,520 Speaker 1: things yogict. So what is your take on yogurts? Because 18 00:00:49,520 --> 00:00:51,400 Speaker 1: I know a lot of my clients are having Greek 19 00:00:51,400 --> 00:00:54,240 Speaker 1: style yogurt and I don't think they quite realize that 20 00:00:54,280 --> 00:00:56,639 Speaker 1: it isn't quite Greeks yogurt. So I think marketing has 21 00:00:56,680 --> 00:00:58,920 Speaker 1: a lot to say here, doesn't it, Because I think 22 00:00:58,960 --> 00:01:01,240 Speaker 1: a lot of people they sort of missed the point 23 00:01:01,280 --> 00:01:04,320 Speaker 1: where there's a Greek style, not Greek yogurt. So, well, 24 00:01:04,319 --> 00:01:06,440 Speaker 1: how do you feel about yogurts? What's your favorite types 25 00:01:06,480 --> 00:01:06,960 Speaker 1: that you eat? 26 00:01:07,040 --> 00:01:09,440 Speaker 2: So truly, and as always when we come together, we 27 00:01:09,520 --> 00:01:11,760 Speaker 2: have our map of what we're going to talk about, 28 00:01:11,800 --> 00:01:14,000 Speaker 2: and then two minutes before we recall, we decide to 29 00:01:14,080 --> 00:01:16,840 Speaker 2: change it. So we had a quick chat today and 30 00:01:16,840 --> 00:01:19,920 Speaker 2: decided that yogurt was where it was at. And absolutely 31 00:01:20,160 --> 00:01:22,679 Speaker 2: I find a lot of questions on my social media 32 00:01:22,720 --> 00:01:26,480 Speaker 2: about yogurt. You need a magnifying glass. I feel like 33 00:01:26,560 --> 00:01:29,720 Speaker 2: when you go to the supermarket to see the different types, 34 00:01:30,080 --> 00:01:32,160 Speaker 2: and what I've noticing more and more is that all 35 00:01:32,200 --> 00:01:35,120 Speaker 2: the supermarkets are now stocking different ranges, or even if 36 00:01:35,160 --> 00:01:37,880 Speaker 2: they have similar brands, they have different varieties in the ranges, 37 00:01:37,920 --> 00:01:40,959 Speaker 2: which is really challenging because if there's a particular flavor 38 00:01:41,000 --> 00:01:42,200 Speaker 2: you like, you end up having to go to a 39 00:01:42,200 --> 00:01:45,800 Speaker 2: different supermarket. So I feel your pain. But I recently 40 00:01:45,880 --> 00:01:49,040 Speaker 2: wrote a piece reviewing all of the yogurts out there. 41 00:01:49,080 --> 00:01:50,840 Speaker 2: So what we thought we would do was summarize the 42 00:01:50,880 --> 00:01:52,960 Speaker 2: main types for our listeners, knowing that many of you 43 00:01:53,000 --> 00:01:56,320 Speaker 2: are yogurt eaters, and really try and differentiate the key 44 00:01:56,480 --> 00:01:59,040 Speaker 2: nutritional aspects that we're looking at, because then I know 45 00:01:59,120 --> 00:02:01,720 Speaker 2: you and I often talk about Greek yogurt, and one 46 00:02:01,760 --> 00:02:05,840 Speaker 2: of the reasons nutritionally we like Greek yogurt is it's thicker, 47 00:02:06,240 --> 00:02:08,959 Speaker 2: often creamier, just because of processing the way they strain 48 00:02:09,080 --> 00:02:12,239 Speaker 2: it down. A number of the Greek yogurts have got 49 00:02:12,280 --> 00:02:15,000 Speaker 2: live bacterial cultures, so they are a great source of probiotics, 50 00:02:15,120 --> 00:02:17,360 Speaker 2: very good for gut health. We also find that they 51 00:02:17,360 --> 00:02:20,520 Speaker 2: have less natural sugar and a higher protein content. So 52 00:02:20,600 --> 00:02:23,600 Speaker 2: when a dietitian will recommend Greek yogurt, those are the 53 00:02:23,639 --> 00:02:27,000 Speaker 2: nutritional aspects that they're looking for. But we should also say, 54 00:02:27,080 --> 00:02:29,160 Speaker 2: not only are there Greek yogurts, but there may also 55 00:02:29,280 --> 00:02:32,160 Speaker 2: be protein Greek yogurts. So that will go from a 56 00:02:32,240 --> 00:02:35,280 Speaker 2: yogurt that's got about eight to ten percent protein up 57 00:02:35,360 --> 00:02:38,240 Speaker 2: to almost twenty grams of protein. So it's still a 58 00:02:38,280 --> 00:02:42,880 Speaker 2: similar processing technique which sees that way concentrated down to 59 00:02:42,960 --> 00:02:45,000 Speaker 2: increase it, but again it will be at a different 60 00:02:45,080 --> 00:02:47,400 Speaker 2: level with even some extra protein added. And there's some 61 00:02:47,440 --> 00:02:50,120 Speaker 2: of the more sporty brands you see out there. But 62 00:02:50,200 --> 00:02:52,600 Speaker 2: one of the things we specifically wanted to talk about, 63 00:02:52,880 --> 00:02:56,360 Speaker 2: and something that slips through in the food supply is 64 00:02:56,440 --> 00:02:59,400 Speaker 2: you may also notice there's a yogurt type called Greek 65 00:02:59,480 --> 00:03:03,880 Speaker 2: style yogurt. Now, in my experience, these are yogurts that 66 00:03:03,960 --> 00:03:07,560 Speaker 2: tend to be flavored, whereas the Greek yogurts often are 67 00:03:07,680 --> 00:03:13,040 Speaker 2: full fat, plain yogurt that are used for yogurts, sorry 68 00:03:13,040 --> 00:03:17,440 Speaker 2: for cream substitutes or in curries, or you can use 69 00:03:17,480 --> 00:03:19,720 Speaker 2: it in baking because it's got that really tart flavor. 70 00:03:19,760 --> 00:03:22,840 Speaker 2: And I often use a Greek yogurt that's regular fat 71 00:03:23,160 --> 00:03:25,720 Speaker 2: because it means I can use less butter in any 72 00:03:25,720 --> 00:03:28,080 Speaker 2: of my recipes. It works really well with banana breads 73 00:03:28,080 --> 00:03:31,320 Speaker 2: and muffins. But you do need to be aware that 74 00:03:31,440 --> 00:03:35,400 Speaker 2: Greek style yogurt is not the same thing. So basically, 75 00:03:35,920 --> 00:03:38,920 Speaker 2: when we're dealing with yogurt and Greek yogurt, it's quite 76 00:03:38,960 --> 00:03:43,680 Speaker 2: an unstable product. It goes off quite quickly because it 77 00:03:43,720 --> 00:03:46,560 Speaker 2: doesn't have that range of preservatives and thickness in it 78 00:03:46,600 --> 00:03:48,720 Speaker 2: to give it more stability and That's why sometimes if 79 00:03:48,760 --> 00:03:51,280 Speaker 2: you buy it, it's kind of separated a little bit, 80 00:03:51,320 --> 00:03:54,160 Speaker 2: and it's got that real tangy flavor. In the case 81 00:03:54,200 --> 00:03:57,600 Speaker 2: of Greek style yogurts, it's a style of processing where 82 00:03:57,600 --> 00:04:02,440 Speaker 2: they can create sort of similar taste and texture, but 83 00:04:02,480 --> 00:04:05,160 Speaker 2: they're not doing it with that straining process. They're using 84 00:04:05,200 --> 00:04:08,320 Speaker 2: a lot of additives like thickners and gums to create 85 00:04:08,400 --> 00:04:11,160 Speaker 2: the same texture, but a product and supermarket that's a 86 00:04:11,160 --> 00:04:14,120 Speaker 2: lot more stable so it can keep longer. And often 87 00:04:14,160 --> 00:04:17,600 Speaker 2: you'll see Greek style yogurts are flavored varieties of yogurt, 88 00:04:17,680 --> 00:04:20,720 Speaker 2: so it'll be have extra sugars in it or sugar added. 89 00:04:21,120 --> 00:04:24,320 Speaker 2: So as a general recommendation, Leanne I will say to 90 00:04:24,360 --> 00:04:27,719 Speaker 2: people you either want Greek proper Greek yogurt, even if 91 00:04:27,760 --> 00:04:31,760 Speaker 2: it's slightly higher in fat, because it's a better product nutritionally, 92 00:04:31,839 --> 00:04:34,240 Speaker 2: it's less processed. As I said, I use them a 93 00:04:34,279 --> 00:04:38,680 Speaker 2: lot in baking, or if you want the to use 94 00:04:38,720 --> 00:04:41,120 Speaker 2: your yogurts as a snack, look for the protein Greek 95 00:04:41,240 --> 00:04:43,320 Speaker 2: yogurts and you'll notice a lot of those remain low 96 00:04:43,360 --> 00:04:46,160 Speaker 2: in sugar. I would stay in general well clear of 97 00:04:46,160 --> 00:04:49,960 Speaker 2: Greek style yogurts, both because they're more processed and generally 98 00:04:50,000 --> 00:04:54,559 Speaker 2: they contain more sugars and additives. We have natural yogurt. 99 00:04:55,000 --> 00:04:58,560 Speaker 2: Sure yogurt is not as high in protein as Greek yogurt, 100 00:04:58,640 --> 00:05:01,560 Speaker 2: but still a fairly bland and product in the sense 101 00:05:01,600 --> 00:05:03,480 Speaker 2: that it doesn't have a lot of additives to it. Again, 102 00:05:03,560 --> 00:05:07,400 Speaker 2: I will use natural plain yogurt for my baking if 103 00:05:07,440 --> 00:05:09,520 Speaker 2: I don't want that tangy tartness. If I was doing 104 00:05:09,520 --> 00:05:11,680 Speaker 2: a lemon cake or something we wanted a little bit 105 00:05:11,720 --> 00:05:14,520 Speaker 2: of flavor. And again you can find low fat natural 106 00:05:14,600 --> 00:05:17,440 Speaker 2: yogurt and regular regular fat. That's actually quite tricky to 107 00:05:17,480 --> 00:05:20,239 Speaker 2: find plain natural yogat. Now in Australia we've really taken 108 00:05:20,240 --> 00:05:23,880 Speaker 2: a liking to Greek and protein yogurt, but it's nutritionally 109 00:05:23,960 --> 00:05:26,000 Speaker 2: very very strong. It just won't have as much protein 110 00:05:26,040 --> 00:05:28,320 Speaker 2: in it as a Greek yogurt because of that processing. 111 00:05:29,120 --> 00:05:31,240 Speaker 2: As I said, then there's the protein yogurts. Now most 112 00:05:31,240 --> 00:05:33,920 Speaker 2: of them are a Greek here in Australia, but even 113 00:05:33,960 --> 00:05:36,960 Speaker 2: if they are not Greek yogurt, in the processing technique 114 00:05:36,960 --> 00:05:39,960 Speaker 2: of that straining down to get the concentrated way that 115 00:05:40,120 --> 00:05:42,960 Speaker 2: will have a protein load of ten up to twenty 116 00:05:43,040 --> 00:05:46,240 Speaker 2: grams of protein perserve. So I'll go on to a 117 00:05:46,240 --> 00:05:47,880 Speaker 2: couple of others in a second, but I'll ask I 118 00:05:47,920 --> 00:05:51,240 Speaker 2: know that you're a big yogurt fan, what are your preferences, 119 00:05:51,279 --> 00:05:52,599 Speaker 2: what do you like to have or what are you 120 00:05:52,640 --> 00:05:53,960 Speaker 2: recommending with your clients. 121 00:05:54,360 --> 00:05:56,440 Speaker 1: Yeah, so I generally I would say my favorite is 122 00:05:56,440 --> 00:05:58,880 Speaker 1: more of the high protein yogurts, or that the plane 123 00:05:58,960 --> 00:06:01,920 Speaker 1: natural sort of that Greek yogat, not the Greek style yogurt. 124 00:06:01,960 --> 00:06:05,000 Speaker 1: So if I'm eating my yogurt with something like say 125 00:06:05,080 --> 00:06:07,960 Speaker 1: a breakfast cereal or a granola, or it's got some 126 00:06:08,000 --> 00:06:09,960 Speaker 1: fruit in there that's nice and sweet, I'll eat that 127 00:06:10,000 --> 00:06:12,200 Speaker 1: with a plain Greek yogurt because I do like the 128 00:06:12,240 --> 00:06:15,800 Speaker 1: benefits of sort of the extra probotics in there, and 129 00:06:15,839 --> 00:06:17,760 Speaker 1: also it's quite tart as well, so I do like 130 00:06:17,800 --> 00:06:19,680 Speaker 1: to add a little bit of sort of natural sweetness 131 00:06:19,720 --> 00:06:22,240 Speaker 1: in there. But if I'm eating yogurt sort of plain 132 00:06:22,320 --> 00:06:24,360 Speaker 1: by itself as a snack, I do like some of 133 00:06:24,400 --> 00:06:27,080 Speaker 1: the more high protein brands, which I think we've talked 134 00:06:27,080 --> 00:06:29,160 Speaker 1: about in the podcast before, because they do a lot 135 00:06:29,200 --> 00:06:30,840 Speaker 1: of them have a little bit of sort of natural 136 00:06:30,839 --> 00:06:33,200 Speaker 1: sweetness A little bit of fruit or something added to them. 137 00:06:33,279 --> 00:06:35,920 Speaker 1: So I sort of go between two different yogurts. If 138 00:06:35,920 --> 00:06:37,960 Speaker 1: I'm using it for cooking or baking, I think I 139 00:06:38,080 --> 00:06:41,440 Speaker 1: will generally stick with a Greek yogurt. Potentially, sometimes I'll 140 00:06:41,520 --> 00:06:43,320 Speaker 1: use a full fat Greek yogurt. If I'm looking for 141 00:06:43,320 --> 00:06:45,159 Speaker 1: a little bit of fat, say I'm making like a 142 00:06:45,440 --> 00:06:47,400 Speaker 1: I don't know, a banana bread or something like that, 143 00:06:47,520 --> 00:06:49,520 Speaker 1: or some muffins. I generally tend to use a full 144 00:06:49,560 --> 00:06:51,880 Speaker 1: fat Greek yogurt. But if I'm sort of eating it 145 00:06:51,920 --> 00:06:54,279 Speaker 1: with my breakfast, generally I will tend to keep the 146 00:06:54,279 --> 00:06:56,440 Speaker 1: fat a little bit lower overall, so I might use 147 00:06:56,480 --> 00:06:58,760 Speaker 1: more of a low fat Greek yogurt. So they're probably 148 00:06:58,760 --> 00:07:01,080 Speaker 1: the two that I tend to go with most, and 149 00:07:01,120 --> 00:07:03,599 Speaker 1: I find that for my clients, the majority of ZUZI 150 00:07:03,640 --> 00:07:06,360 Speaker 1: prefer the high protein yogurts, just because they are naturally 151 00:07:06,400 --> 00:07:08,719 Speaker 1: that little bit sweeter and they're not a sort of tart. 152 00:07:08,760 --> 00:07:10,320 Speaker 1: I feel like it is a bit of an acquiet 153 00:07:10,320 --> 00:07:13,160 Speaker 1: taste that the Greek yogurt, even though it probably is 154 00:07:13,600 --> 00:07:15,960 Speaker 1: what I would consider, you know, potentially one superfood, it 155 00:07:15,960 --> 00:07:19,160 Speaker 1: probably is the best type. I would say nutritionally of yogurt. 156 00:07:19,280 --> 00:07:21,320 Speaker 1: I do find my clients have the preference for more 157 00:07:21,320 --> 00:07:23,600 Speaker 1: of the higher protein yogurts because they do have that 158 00:07:23,640 --> 00:07:25,120 Speaker 1: sort of sweetness added to them. 159 00:07:25,360 --> 00:07:27,160 Speaker 2: True, and I think the other thing I've noticed that's 160 00:07:27,200 --> 00:07:30,880 Speaker 2: changed dramatically again in this past ten to fifteen years 161 00:07:31,000 --> 00:07:33,880 Speaker 2: is a shift towards the protein flavored yogurt. So you 162 00:07:33,920 --> 00:07:36,360 Speaker 2: can even have dessert style ones that have very little 163 00:07:36,680 --> 00:07:39,960 Speaker 2: sugar added. They're actually got you know, more natural sweetness 164 00:07:39,960 --> 00:07:41,679 Speaker 2: through them, so you can have this sort of dessert 165 00:07:41,760 --> 00:07:43,920 Speaker 2: in a yogurt with all the nutritional benefits of the 166 00:07:43,960 --> 00:07:46,000 Speaker 2: protein and calcium. I used to see a lot of 167 00:07:46,000 --> 00:07:50,040 Speaker 2: fruit yogurt, so it was kind of a tub of 168 00:07:50,040 --> 00:07:52,560 Speaker 2: often low fat, ninety seven percent fat free yogurt, but 169 00:07:52,600 --> 00:07:55,080 Speaker 2: the sugars would be up close to twenty seven thirty 170 00:07:55,120 --> 00:07:57,240 Speaker 2: gram some of that from fruit, but also some of 171 00:07:57,240 --> 00:07:59,800 Speaker 2: it added in different forms. I've noticed as a lot 172 00:07:59,840 --> 00:08:03,160 Speaker 2: like fruit yogurts out there. If I was choosing a 173 00:08:03,200 --> 00:08:06,960 Speaker 2: fruit yogurt, there's a couple that's bring to mind. We 174 00:08:07,000 --> 00:08:09,560 Speaker 2: won't name too many brands, but just off the top 175 00:08:09,560 --> 00:08:10,720 Speaker 2: of my head, I know JOW and I still have 176 00:08:10,760 --> 00:08:14,240 Speaker 2: a range of fruit yogurts as do Activa and Valia. 177 00:08:14,280 --> 00:08:16,280 Speaker 2: I think the main thing that I do look for 178 00:08:16,760 --> 00:08:19,480 Speaker 2: because that style of yogurt, unlike the protein yogurts, which 179 00:08:19,480 --> 00:08:21,520 Speaker 2: have up to twenty grams of protein per serve, will 180 00:08:21,520 --> 00:08:24,560 Speaker 2: have about eight just because of that dairy base. But 181 00:08:25,240 --> 00:08:27,560 Speaker 2: I would certainly be seeking out the ones that don't 182 00:08:27,600 --> 00:08:30,040 Speaker 2: contain added sugars. And you do want to seek out 183 00:08:30,040 --> 00:08:32,640 Speaker 2: the ones that are getting any of the sweetness naturally 184 00:08:32,720 --> 00:08:36,760 Speaker 2: from the fruit content or a natural sweetener. We don't 185 00:08:36,760 --> 00:08:39,160 Speaker 2: have as many yogurts now with artificial sweetener, there are 186 00:08:39,200 --> 00:08:41,360 Speaker 2: still a couple, so check that you certainly don't want 187 00:08:41,360 --> 00:08:43,560 Speaker 2: anything where I'm nine hundred in the label for a 188 00:08:43,640 --> 00:08:46,200 Speaker 2: sweetened product if you can go for natural. But I 189 00:08:46,200 --> 00:08:48,199 Speaker 2: would just be mindful that a couple of the fruit 190 00:08:48,240 --> 00:08:51,360 Speaker 2: brands are still full fat. Now that means you get 191 00:08:51,440 --> 00:08:53,960 Speaker 2: quite a product that's got eight ten grams of fat 192 00:08:53,960 --> 00:08:56,400 Speaker 2: per tub compared to low fat yogurts, which will contain 193 00:08:56,480 --> 00:08:59,480 Speaker 2: less than three. So if I am choosing a fruit 194 00:08:59,520 --> 00:09:01,920 Speaker 2: bait of those smaller tubs of fruit yogurt, I would 195 00:09:01,960 --> 00:09:04,160 Speaker 2: certainly be going for no added sugar. One that didn't 196 00:09:04,400 --> 00:09:06,400 Speaker 2: that was still low in fat. A couple of the 197 00:09:06,440 --> 00:09:09,559 Speaker 2: other types, and particularly ones, and we've been asked about 198 00:09:09,559 --> 00:09:14,840 Speaker 2: several times, coconut yogurt very very popular. People are often 199 00:09:14,840 --> 00:09:17,560 Speaker 2: looking for plant based alternatives, and unfortunately, I know that 200 00:09:17,600 --> 00:09:19,920 Speaker 2: a couple of the plant based protein yogurts have not 201 00:09:19,960 --> 00:09:23,040 Speaker 2: done well. It's really challenging to get a plant based 202 00:09:23,120 --> 00:09:26,120 Speaker 2: yogat that tastes good, that's high protein, and they sort 203 00:09:26,160 --> 00:09:28,200 Speaker 2: of came onto the market and didn't last very long. 204 00:09:28,679 --> 00:09:31,120 Speaker 2: I guess the main concern for me with coconut yogurt 205 00:09:31,160 --> 00:09:34,960 Speaker 2: in particulars while it's fermented with some live cultures to 206 00:09:35,040 --> 00:09:38,400 Speaker 2: give a consistency with a coconut milk from it as 207 00:09:38,440 --> 00:09:41,240 Speaker 2: a dairy milk, it just doesn't have the protein or 208 00:09:41,240 --> 00:09:44,320 Speaker 2: calcium of a regular yogurt. And it's got a lot 209 00:09:44,320 --> 00:09:46,640 Speaker 2: of fat. Like I'm talking ten twenty grands of fat, 210 00:09:46,679 --> 00:09:49,760 Speaker 2: a significant proportion of which is saturated. Now perhaps if 211 00:09:49,760 --> 00:09:52,560 Speaker 2: someone was on a full keto diet, but very rarely, 212 00:09:52,600 --> 00:09:56,360 Speaker 2: if ever, do I recommend coconut yogurt. I know I've 213 00:09:56,360 --> 00:09:58,120 Speaker 2: got a couple of people who use it with a 214 00:09:58,120 --> 00:10:01,120 Speaker 2: bit of fruit and just a tablespoonful flavor, but in 215 00:10:01,200 --> 00:10:03,520 Speaker 2: terms of using it as a protein alternative, and it 216 00:10:03,559 --> 00:10:06,600 Speaker 2: doesn't quite work like that. And to be honestly, and 217 00:10:06,640 --> 00:10:10,960 Speaker 2: I haven't seen a great plant yogurt. I think Activa 218 00:10:11,040 --> 00:10:13,160 Speaker 2: had an oat based one that we talked about earlier 219 00:10:13,200 --> 00:10:15,560 Speaker 2: on the podcast, but I'm not sure if that survived either. 220 00:10:15,600 --> 00:10:16,520 Speaker 2: Have you seen it recently? 221 00:10:16,640 --> 00:10:19,000 Speaker 1: I hadn't seen it recently. And there was one from 222 00:10:19,679 --> 00:10:21,600 Speaker 1: Yopro and they used to do a plant based one. 223 00:10:21,600 --> 00:10:23,360 Speaker 1: It was made They think they got the protein in 224 00:10:23,400 --> 00:10:26,480 Speaker 1: there from farb evines. I honestly, the taste wasn't fabulous, 225 00:10:26,480 --> 00:10:27,959 Speaker 1: but I had had that a couple of times, and 226 00:10:28,000 --> 00:10:30,040 Speaker 1: I think, you know, if you're following a plant based 227 00:10:30,080 --> 00:10:31,839 Speaker 1: or a vegan style dieta or you chose not to 228 00:10:31,880 --> 00:10:34,440 Speaker 1: eat dairy or couldn't, that was actually it was. It 229 00:10:34,480 --> 00:10:36,320 Speaker 1: was pretty good alternative. I think it had nine to 230 00:10:36,320 --> 00:10:38,920 Speaker 1: ten grams per little tub, but that's gone off the 231 00:10:38,920 --> 00:10:41,480 Speaker 1: market as well. So unfortunately, I think just trying to 232 00:10:41,520 --> 00:10:44,880 Speaker 1: get the taste and the texture up to something that 233 00:10:44,960 --> 00:10:47,960 Speaker 1: is similar to you know, dairy based yoga, it is 234 00:10:48,000 --> 00:10:50,160 Speaker 1: really really hard for food companies. We just quite haven't 235 00:10:50,160 --> 00:10:52,199 Speaker 1: got there at the moment. So if you are someone 236 00:10:52,200 --> 00:10:56,640 Speaker 1: that can't consume dairy. Unfortunately, there's not really any great alternative. 237 00:10:56,679 --> 00:10:58,480 Speaker 1: You know, there are a lot of great alternatives to 238 00:10:58,640 --> 00:11:00,800 Speaker 1: plant based options on the market, but yogat's one of 239 00:11:00,800 --> 00:11:03,120 Speaker 1: those ones where we just haven't we haven't quite seen it. 240 00:11:03,120 --> 00:11:05,400 Speaker 1: And unfortunately, a lot of the coconut yogurts, as you mentioned, 241 00:11:05,400 --> 00:11:07,360 Speaker 1: a high fat, but they're also very high in sugar 242 00:11:07,400 --> 00:11:11,440 Speaker 1: as well, and unfortunately they also don't put extra calcium 243 00:11:11,440 --> 00:11:13,160 Speaker 1: in there. So if I did see a coconut yogurt 244 00:11:13,200 --> 00:11:15,480 Speaker 1: despite the fat content, as long as they've fortified it, 245 00:11:15,640 --> 00:11:17,400 Speaker 1: I think I'd be pretty happy and kept the sugar 246 00:11:17,400 --> 00:11:20,000 Speaker 1: content quite low. But I think that it's something that 247 00:11:20,080 --> 00:11:22,439 Speaker 1: food companies are really struggling to sort of mimic from 248 00:11:22,440 --> 00:11:25,000 Speaker 1: a dairy based perspective. So I haven't at the moment, 249 00:11:25,120 --> 00:11:27,920 Speaker 1: unless our listeners know something that we don't know, Susie, 250 00:11:27,920 --> 00:11:30,319 Speaker 1: there really isn't it great plant based alternative in the 251 00:11:30,400 --> 00:11:32,480 Speaker 1: yogurt space at the moment. I've just had a look. 252 00:11:32,520 --> 00:11:35,960 Speaker 2: We'll work still advertising the Activa Dairy Fleet Oat and 253 00:11:36,000 --> 00:11:38,800 Speaker 2: Banana one. I remembering now this is several months ago 254 00:11:38,880 --> 00:11:41,560 Speaker 2: we reviewed this and certainly that was my pick of 255 00:11:41,600 --> 00:11:43,560 Speaker 2: the plant based yogurts on the market, but I haven't 256 00:11:43,600 --> 00:11:45,640 Speaker 2: seen it for quite some time, so I'm not quite 257 00:11:45,640 --> 00:11:48,880 Speaker 2: sure how it's going, and so I think overall my 258 00:11:48,960 --> 00:11:53,160 Speaker 2: recommendation is where you can, like you described, look for 259 00:11:53,280 --> 00:11:57,079 Speaker 2: definitely Greek yogurt as opposed to Greek style. If you're 260 00:11:57,080 --> 00:12:00,840 Speaker 2: looking for the protein, certainly the protein based yogurts as 261 00:12:00,880 --> 00:12:03,040 Speaker 2: a snack or an addition to a breakfast with a 262 00:12:03,040 --> 00:12:05,560 Speaker 2: small amount of cereal and fruit is a really great option. 263 00:12:06,000 --> 00:12:07,920 Speaker 2: If you love fruit yogurt. Just check the ones that 264 00:12:07,960 --> 00:12:10,640 Speaker 2: are smaller tubs and no added sugar, and that's extremely 265 00:12:10,679 --> 00:12:14,960 Speaker 2: important for children. There's actually very few pouch stole yogurts 266 00:12:14,960 --> 00:12:17,400 Speaker 2: for kids that are quite low in sugar or don't 267 00:12:17,400 --> 00:12:19,920 Speaker 2: contain added sugars, and we will review those, I think 268 00:12:19,960 --> 00:12:23,000 Speaker 2: in a completely different episode because there's so many of those. 269 00:12:23,040 --> 00:12:26,880 Speaker 2: But I finally am that the protein yogurts aren't appropriate 270 00:12:26,880 --> 00:12:29,240 Speaker 2: for kids. They're too high. I find that some of 271 00:12:29,280 --> 00:12:32,000 Speaker 2: the pouches are still too large for small children and 272 00:12:32,040 --> 00:12:34,880 Speaker 2: contain too much sugar. So there's a couple of smaller ones, 273 00:12:34,880 --> 00:12:36,760 Speaker 2: so certainly for them, look for the ones that also 274 00:12:36,800 --> 00:12:39,480 Speaker 2: contain no added sugars. And just be mindful if you 275 00:12:39,520 --> 00:12:42,040 Speaker 2: are opting for a plant based or coconut style yogurt, 276 00:12:42,120 --> 00:12:44,000 Speaker 2: they do tend to be really really high and fat 277 00:12:44,040 --> 00:12:46,280 Speaker 2: and as such a more like a dessert and do 278 00:12:46,400 --> 00:12:48,440 Speaker 2: lack the calcium and protein that you would get in 279 00:12:48,480 --> 00:12:51,640 Speaker 2: a regular yogurt. So yeah, take your glasses shopping and 280 00:12:51,920 --> 00:12:53,960 Speaker 2: have a good look at those labels, because I know 281 00:12:54,040 --> 00:12:56,360 Speaker 2: that it's of great interest to many of our listeners 282 00:12:56,440 --> 00:12:58,680 Speaker 2: getting yogurts, And if we do come across any more 283 00:12:58,960 --> 00:13:00,920 Speaker 2: plant based ones that come onto the market in the 284 00:13:00,920 --> 00:13:02,640 Speaker 2: next few months, we will keep you up to. 285 00:13:02,679 --> 00:13:04,960 Speaker 1: Date with that and just wrap us up. Susie, Beware 286 00:13:05,000 --> 00:13:07,120 Speaker 1: of the Greek style yogat. As I said initially, I 287 00:13:07,120 --> 00:13:09,080 Speaker 1: think a lot of clients forget that. They think that 288 00:13:09,120 --> 00:13:11,720 Speaker 1: they're buying a healthier type of yogurt, But Greek style 289 00:13:11,800 --> 00:13:14,760 Speaker 1: yogurt is not Greek yoga. You're missing the full benefits 290 00:13:14,760 --> 00:13:18,480 Speaker 1: from the natural bacteria and the probotic point of view 291 00:13:18,559 --> 00:13:20,560 Speaker 1: in a Greek style yoga more often, and it's a 292 00:13:20,559 --> 00:13:22,960 Speaker 1: lot higher in fat and sugar as well, So definitely 293 00:13:23,040 --> 00:13:25,640 Speaker 1: not what we would call on a similar playing field 294 00:13:25,679 --> 00:13:27,480 Speaker 1: to playing Greek yoga. True. 295 00:13:27,679 --> 00:13:30,000 Speaker 2: Now moving on to our case study. This is a 296 00:13:30,040 --> 00:13:32,080 Speaker 2: topic I think is going to resonate with a lot 297 00:13:32,120 --> 00:13:34,120 Speaker 2: of our listeners. And when you shared the case study, 298 00:13:34,160 --> 00:13:35,960 Speaker 2: you had lee and I was like, yes, people will 299 00:13:36,000 --> 00:13:39,000 Speaker 2: love that, and so we'll title it why you shouldn't 300 00:13:39,080 --> 00:13:43,480 Speaker 2: exercise to lose weight, which sounds counterintuitive, but just hear 301 00:13:43,559 --> 00:13:45,280 Speaker 2: us out. So I think, Lan, you've got to kick 302 00:13:45,360 --> 00:13:47,240 Speaker 2: us off a case study, and I certainly can add 303 00:13:47,280 --> 00:13:50,040 Speaker 2: several of my own to that. Tell us what led 304 00:13:50,080 --> 00:13:53,720 Speaker 2: you to have this as a good topic for the potty. 305 00:13:53,800 --> 00:13:55,679 Speaker 1: Of course, So let me first start by saying that 306 00:13:55,880 --> 00:13:58,840 Speaker 1: Susie and I are not recommending that you don't exercise 307 00:13:58,880 --> 00:14:01,160 Speaker 1: to lose weight. We were a hund for exercise. It 308 00:14:01,240 --> 00:14:03,520 Speaker 1: is a wonderful health edition. But the way I like 309 00:14:03,559 --> 00:14:05,360 Speaker 1: to say to my clients is that we should be 310 00:14:05,440 --> 00:14:08,800 Speaker 1: using nutrition to create our calorie deficit or nutrition for 311 00:14:08,880 --> 00:14:11,560 Speaker 1: our fat loss, and exercise for all of the other 312 00:14:11,720 --> 00:14:14,920 Speaker 1: wonderful health benefits that exercise provides. You know, exercise can 313 00:14:14,960 --> 00:14:18,400 Speaker 1: help with our cardiovascular health, it can help us decrease 314 00:14:18,440 --> 00:14:20,840 Speaker 1: stress and anxiety. It can help us bone build, you know, 315 00:14:20,880 --> 00:14:23,760 Speaker 1: healthier bones, and help improve our bone mineral density. There's 316 00:14:23,800 --> 00:14:26,680 Speaker 1: so many wonderful benefits of exercise, but I think people 317 00:14:27,000 --> 00:14:29,360 Speaker 1: it's or that they forget that, but they're using exercise 318 00:14:29,400 --> 00:14:32,360 Speaker 1: for something that it probably shouldn't, to create their calorie deficit. 319 00:14:32,560 --> 00:14:34,720 Speaker 1: And I'm sure we've all heard this quote, you know 320 00:14:34,760 --> 00:14:37,760 Speaker 1: that says you can't out exercise a bad diet. I mean, 321 00:14:37,840 --> 00:14:40,560 Speaker 1: if you're an elite athlete, you probably could, but most 322 00:14:40,600 --> 00:14:42,360 Speaker 1: of us in this day and age who work desk 323 00:14:42,440 --> 00:14:45,080 Speaker 1: jobs can't out exercise a bad diet. Just because you 324 00:14:45,080 --> 00:14:47,000 Speaker 1: sit on your butt at a desk job for eight 325 00:14:47,080 --> 00:14:49,200 Speaker 1: or nine ten hours a day and you do a 326 00:14:49,240 --> 00:14:52,120 Speaker 1: hardcore one hour session in the gym, it just that 327 00:14:52,200 --> 00:14:55,280 Speaker 1: the numbers just don't add up, unfortunately. So I had 328 00:14:55,320 --> 00:14:59,320 Speaker 1: a client, Susie, who was doing I would say between 329 00:14:59,400 --> 00:15:01,880 Speaker 1: seven to ten forty five sessions a week, so that's 330 00:15:01,920 --> 00:15:05,520 Speaker 1: that high intensity type of exercise, and she was doing 331 00:15:05,560 --> 00:15:07,400 Speaker 1: more than one class a day, a couple of times 332 00:15:07,400 --> 00:15:09,880 Speaker 1: a week, and she just could not get the results 333 00:15:09,880 --> 00:15:12,040 Speaker 1: that she was looking for. Because what happened, Susie is 334 00:15:12,280 --> 00:15:15,600 Speaker 1: she did you know, hardcore, you know, high intensity training sessions, 335 00:15:15,600 --> 00:15:18,240 Speaker 1: and she got hungry, so she would eat more and 336 00:15:18,280 --> 00:15:20,280 Speaker 1: then on the weekends, of course, because she felt like 337 00:15:20,320 --> 00:15:22,160 Speaker 1: she was doing a double session on Saturday and a 338 00:15:22,160 --> 00:15:25,080 Speaker 1: double session I think it was a Friday and a Saturday, 339 00:15:25,320 --> 00:15:26,880 Speaker 1: just so she could go out and have some more 340 00:15:26,920 --> 00:15:28,680 Speaker 1: drinks and be a little bit more sort of lax 341 00:15:28,760 --> 00:15:31,200 Speaker 1: with her nutrition. She was getting to Sunday and she'd 342 00:15:31,240 --> 00:15:33,720 Speaker 1: jump on the scales every Monday and they would not budge. 343 00:15:33,720 --> 00:15:35,560 Speaker 1: And she did this for months and months and months 344 00:15:35,560 --> 00:15:38,000 Speaker 1: before she worked with me. And when we started together, 345 00:15:38,040 --> 00:15:40,800 Speaker 1: I said to her, a, you're over exercising, like you're 346 00:15:40,840 --> 00:15:43,600 Speaker 1: putting far and that type of exercise, that high intensity 347 00:15:43,640 --> 00:15:46,640 Speaker 1: exercise multiple multiple times a week, was just causing her 348 00:15:46,640 --> 00:15:49,160 Speaker 1: body more stress. What happens when we're more stress, the 349 00:15:49,160 --> 00:15:51,680 Speaker 1: body pumps out cortisol, which is our fat story torment. 350 00:15:51,960 --> 00:15:54,040 Speaker 1: Not ideal when her number one goal was fat loss. 351 00:15:54,080 --> 00:15:56,280 Speaker 1: So what we did is we reduced down the number 352 00:15:56,320 --> 00:15:58,280 Speaker 1: of sessions she did. I think we got her down 353 00:15:58,320 --> 00:16:00,960 Speaker 1: to only three sort of more efforty five sessions a week. 354 00:16:01,120 --> 00:16:04,800 Speaker 1: She added into purely sort of weight based sessions a week, 355 00:16:04,880 --> 00:16:07,200 Speaker 1: and the other day she just basically did walking like 356 00:16:07,280 --> 00:16:09,640 Speaker 1: she was out getting her steps up, long slow walk. 357 00:16:09,720 --> 00:16:12,040 Speaker 1: So instead of doing you know, her really early morning 358 00:16:12,120 --> 00:16:14,720 Speaker 1: hit session. She was basically just doing a long, slow walk. 359 00:16:14,760 --> 00:16:17,120 Speaker 1: So we got her down to I think from about 360 00:16:17,360 --> 00:16:20,000 Speaker 1: ten sessions a week down to about six sessions a week, 361 00:16:20,160 --> 00:16:22,480 Speaker 1: couple of hate sessions, a couple of strength based and 362 00:16:22,520 --> 00:16:24,720 Speaker 1: one or two walks a week. So what happened was 363 00:16:24,720 --> 00:16:27,440 Speaker 1: that her hunger naturally dropped down. Because the more you 364 00:16:27,480 --> 00:16:30,080 Speaker 1: work out, the hungrier you can. It's one of those 365 00:16:30,120 --> 00:16:32,680 Speaker 1: sort of you know, catch twenty twos. The more you 366 00:16:32,720 --> 00:16:35,080 Speaker 1: work out, which more people do to create the deficit, 367 00:16:35,080 --> 00:16:36,800 Speaker 1: the hungrier they get, the harder it is to stay 368 00:16:36,840 --> 00:16:39,200 Speaker 1: in that deficit. So I like to say I follow 369 00:16:39,320 --> 00:16:41,760 Speaker 1: more of a prominent I guess she's more like a bodybuilder. 370 00:16:41,800 --> 00:16:43,880 Speaker 1: You could call her Susie. And she has this quote 371 00:16:43,880 --> 00:16:46,880 Speaker 1: that she says, you know, exercise creates your shape, nutrition 372 00:16:47,000 --> 00:16:49,280 Speaker 1: controls your body fat. And I really like that because 373 00:16:49,320 --> 00:16:51,600 Speaker 1: I like to say to my clients, use exercise for 374 00:16:51,640 --> 00:16:54,320 Speaker 1: all of the other wonderful health benefits, and control your 375 00:16:54,400 --> 00:16:57,480 Speaker 1: nutrition and your body fat through you know, control your 376 00:16:57,480 --> 00:17:00,240 Speaker 1: body fat or dropping weight through a nutrition and a 377 00:17:00,280 --> 00:17:04,560 Speaker 1: calorie deficit. So this client actually experienced fabulous results, UZI 378 00:17:04,640 --> 00:17:06,080 Speaker 1: she was trying to do her own thing for six 379 00:17:06,160 --> 00:17:09,320 Speaker 1: twelve months could not budget keel off the scale. After 380 00:17:09,359 --> 00:17:12,399 Speaker 1: working with me, she's close to i'd say, eight to 381 00:17:12,480 --> 00:17:15,680 Speaker 1: ten kilos down now, exercising less and just having a 382 00:17:15,800 --> 00:17:18,560 Speaker 1: hunger far better control throughout the day because we're actually 383 00:17:18,560 --> 00:17:21,080 Speaker 1: getting her filling up on whole foods. She's not blowing 384 00:17:21,080 --> 00:17:23,280 Speaker 1: out on the weekends either, she's really choosing like the 385 00:17:23,320 --> 00:17:25,560 Speaker 1: one to two soul food she really wants on the weekend, 386 00:17:25,680 --> 00:17:28,000 Speaker 1: has a lot more balance around her nutrition and has 387 00:17:28,040 --> 00:17:29,720 Speaker 1: a lot more extra time in the day to do 388 00:17:29,800 --> 00:17:32,399 Speaker 1: things like meal planning and meal prep because she's not 389 00:17:32,520 --> 00:17:34,679 Speaker 1: doing you know, double sessions some days or getting up 390 00:17:34,720 --> 00:17:37,119 Speaker 1: at the cracker doorn to do her high intensity session 391 00:17:37,160 --> 00:17:39,560 Speaker 1: each morning. She might just be doing thirty forty minutes 392 00:17:39,600 --> 00:17:41,800 Speaker 1: of weights in the gym versus forty five minutes of 393 00:17:41,840 --> 00:17:45,080 Speaker 1: sort of high intensity, which then allows her a little 394 00:17:45,080 --> 00:17:46,760 Speaker 1: bit more time throughout the day when she's not doing 395 00:17:46,800 --> 00:17:48,760 Speaker 1: those two sessions each day to get to the shops, 396 00:17:48,760 --> 00:17:50,199 Speaker 1: to prep a little bit of meal prep and that 397 00:17:50,280 --> 00:17:52,600 Speaker 1: sort of thing. So I think there is a good 398 00:17:53,160 --> 00:17:57,040 Speaker 1: discussion here around not so much on out exercise a 399 00:17:57,040 --> 00:17:58,840 Speaker 1: bad diet, but just trying to do you know, the 400 00:17:58,840 --> 00:18:01,439 Speaker 1: more exercise you do. Only the hungrier you get, the 401 00:18:01,440 --> 00:18:03,640 Speaker 1: more food you need. Not that that's a bad thing. 402 00:18:03,680 --> 00:18:06,240 Speaker 1: If your goal is to run a marathon, or your 403 00:18:06,240 --> 00:18:09,080 Speaker 1: goal is to get a lot stronger and gain some 404 00:18:09,119 --> 00:18:11,399 Speaker 1: significant muscle mass in the gym, you're going to need 405 00:18:11,440 --> 00:18:13,400 Speaker 1: to train pretty hard, and hunger is not a bad 406 00:18:13,440 --> 00:18:15,639 Speaker 1: thing because you want to eat more to grow more muscle. 407 00:18:15,920 --> 00:18:18,000 Speaker 1: But in this case, this client, her number one goal 408 00:18:18,160 --> 00:18:20,240 Speaker 1: was fat loss, and so the easiest way we could 409 00:18:20,240 --> 00:18:23,520 Speaker 1: control that for her was tapered down the exercise session 410 00:18:23,680 --> 00:18:27,359 Speaker 1: and really be tighter around her her nutrition and her 411 00:18:27,400 --> 00:18:29,720 Speaker 1: eating pattern throughout the day and throughout the week as well. 412 00:18:30,200 --> 00:18:31,800 Speaker 1: Any sort of case studies that you want to throw 413 00:18:31,800 --> 00:18:32,879 Speaker 1: on the mixes. Is it? 414 00:18:32,880 --> 00:18:35,480 Speaker 2: It resonated with me so much when you describe this, 415 00:18:35,600 --> 00:18:38,560 Speaker 2: because thinking back to clients I've seen in the past, 416 00:18:38,720 --> 00:18:42,000 Speaker 2: I could give you similar examples across the board. And 417 00:18:42,040 --> 00:18:44,119 Speaker 2: the best way I can think to describe it is 418 00:18:44,119 --> 00:18:46,720 Speaker 2: when people are using the exercise in their head to 419 00:18:46,920 --> 00:18:50,520 Speaker 2: justify their behavior, so they're often quite out of touch 420 00:18:50,600 --> 00:18:53,840 Speaker 2: with their body as such, and they're aspiring to achieve 421 00:18:53,920 --> 00:18:58,000 Speaker 2: this shape or this weight in their head, and it 422 00:18:58,080 --> 00:19:00,600 Speaker 2: is so far from what's actually going on in their body. 423 00:19:00,800 --> 00:19:03,639 Speaker 2: So the best way I can put that in real 424 00:19:03,760 --> 00:19:09,040 Speaker 2: terms is if you are exercising just NonStop, you know, 425 00:19:09,080 --> 00:19:10,679 Speaker 2: you're doing a session in the morning, you're doing a 426 00:19:10,680 --> 00:19:12,840 Speaker 2: session at night. It's really stressful for you not to 427 00:19:12,960 --> 00:19:15,760 Speaker 2: do all your sessions, and then you're constantly restricting your 428 00:19:15,800 --> 00:19:18,639 Speaker 2: food or using it to justify choices that you may 429 00:19:19,160 --> 00:19:21,800 Speaker 2: but still not getting the results you're looking for. So 430 00:19:21,840 --> 00:19:24,840 Speaker 2: you're still carrying extra weight, you're still not in fat loss, 431 00:19:24,920 --> 00:19:27,439 Speaker 2: you're still not getting the results despite exercising to this 432 00:19:27,560 --> 00:19:30,240 Speaker 2: extreme amount. It's time to reset and take. 433 00:19:30,080 --> 00:19:30,640 Speaker 1: A look back. 434 00:19:30,680 --> 00:19:33,040 Speaker 2: And we've spoken before that when the body is in 435 00:19:33,080 --> 00:19:35,040 Speaker 2: a constant state of stress, it's going to be very 436 00:19:35,080 --> 00:19:38,280 Speaker 2: difficult to lose body fat, or you're going to be 437 00:19:38,320 --> 00:19:41,800 Speaker 2: constantly fighting that body's desire to maintain a certain level 438 00:19:41,800 --> 00:19:43,760 Speaker 2: of body fat. So if you're trying to go below 439 00:19:43,840 --> 00:19:47,439 Speaker 2: that by exercising more and more, it's often creating this 440 00:19:47,560 --> 00:19:50,960 Speaker 2: endless cycle of extreme cravings and hunger and then binge 441 00:19:51,000 --> 00:19:53,600 Speaker 2: eating and then this guilt cycle, and it fuels that. 442 00:19:54,240 --> 00:19:56,960 Speaker 2: So you're absolutely right sometimes and it's often I find 443 00:19:57,720 --> 00:19:59,920 Speaker 2: with my clients who just want to lose a small 444 00:20:00,000 --> 00:20:02,360 Speaker 2: amount of body fat, so not twenty kilos, maybe three 445 00:20:02,440 --> 00:20:06,280 Speaker 2: or five kilos to really lean up. And what's happening 446 00:20:06,320 --> 00:20:09,240 Speaker 2: is they're being held in this heightened state all the time, 447 00:20:09,760 --> 00:20:12,399 Speaker 2: and in this cycle as we've just described, of overeating 448 00:20:12,400 --> 00:20:15,080 Speaker 2: and then overexercising and actually not getting into that deficit. 449 00:20:15,640 --> 00:20:17,679 Speaker 2: So a good sort of step point is to say, right, 450 00:20:17,720 --> 00:20:20,920 Speaker 2: given what I'm doing with my exercise program and by 451 00:20:20,920 --> 00:20:23,280 Speaker 2: getting the results, I should be And if the answer 452 00:20:23,320 --> 00:20:25,159 Speaker 2: is no, I would say, look, why don't you just 453 00:20:25,200 --> 00:20:27,159 Speaker 2: take the pedal off for a while, get back to 454 00:20:27,240 --> 00:20:30,399 Speaker 2: basics and getting really in touch with your natural hunger, 455 00:20:31,240 --> 00:20:33,720 Speaker 2: and then see what's happening with basic movement and a 456 00:20:33,840 --> 00:20:36,720 Speaker 2: reasonable number of sessions, which could be anywhere between three 457 00:20:36,760 --> 00:20:38,639 Speaker 2: a week up to five, I would say, is a 458 00:20:38,640 --> 00:20:42,000 Speaker 2: general rule of thumb. And then see if your calories 459 00:20:42,280 --> 00:20:45,919 Speaker 2: comfortably sit at fourteen fifteen hundred, sixteen hundred for that 460 00:20:46,480 --> 00:20:48,480 Speaker 2: and you can lose half a kilo of body fat 461 00:20:48,520 --> 00:20:51,840 Speaker 2: a week, there's no real need to be doing that 462 00:20:51,920 --> 00:20:56,320 Speaker 2: intense overtraining to justify food binges. So it's where it 463 00:20:56,359 --> 00:20:59,800 Speaker 2: shifts from an into an abnormal obsession with food. And 464 00:21:00,359 --> 00:21:02,760 Speaker 2: but you're actually not getting any results from it. So 465 00:21:02,800 --> 00:21:04,919 Speaker 2: it's that kind of getting back into the body and 466 00:21:04,960 --> 00:21:07,120 Speaker 2: really what's going on with your appetite and your hunger 467 00:21:07,160 --> 00:21:10,359 Speaker 2: and when your your food decisions are being controlled in 468 00:21:10,400 --> 00:21:13,679 Speaker 2: your mind and you're wanting to reward based on a 469 00:21:13,720 --> 00:21:16,600 Speaker 2: certain amount of stress or effort you've put in with exercise, 470 00:21:16,760 --> 00:21:18,960 Speaker 2: that's that's sort of a sign it's time to get 471 00:21:19,000 --> 00:21:21,080 Speaker 2: back to actually what's going on in your body and 472 00:21:22,040 --> 00:21:24,360 Speaker 2: listening to that rather than being dictated in your head 473 00:21:24,400 --> 00:21:25,639 Speaker 2: about what things should be like. 474 00:21:26,760 --> 00:21:28,240 Speaker 1: And to wrap us up, Susie, I think it's just 475 00:21:28,280 --> 00:21:30,359 Speaker 1: important for our listeners to say, you know, is the 476 00:21:30,359 --> 00:21:33,680 Speaker 1: amount of exercise I'm doing because I want to lose weight, 477 00:21:33,920 --> 00:21:36,280 Speaker 1: and or is the amount of exercise I'm doing because 478 00:21:36,280 --> 00:21:38,960 Speaker 1: it's something I genuinely enjoy. I love, it has a 479 00:21:39,000 --> 00:21:41,159 Speaker 1: positive benefit to my health. You know, it helps me 480 00:21:41,240 --> 00:21:43,119 Speaker 1: sleep better at night time. But if the amount of 481 00:21:43,119 --> 00:21:45,840 Speaker 1: exercise you're doing is causing you more stress or anxiety, 482 00:21:46,119 --> 00:21:48,560 Speaker 1: or causing you to go the other way actually gain 483 00:21:48,640 --> 00:21:50,720 Speaker 1: weight on the scale or not make any progress at all, 484 00:21:50,880 --> 00:21:53,000 Speaker 1: perhaps it's a time and place to take a step 485 00:21:53,040 --> 00:21:55,399 Speaker 1: back and review. As you said, Susie reset and review 486 00:21:55,400 --> 00:21:57,800 Speaker 1: everything and just sort of see, you know, where am 487 00:21:57,840 --> 00:21:59,919 Speaker 1: I going wrong here? So I guess that moves the 488 00:22:00,119 --> 00:22:03,320 Speaker 1: onto the final segment of the show. And we've had 489 00:22:03,440 --> 00:22:06,960 Speaker 1: quite a few questions, Suzi around bone broth. It's been 490 00:22:07,000 --> 00:22:09,160 Speaker 1: a super food for quite a while, hasn't it It has. 491 00:22:09,200 --> 00:22:10,879 Speaker 2: You know, you can even buy it in supermarkets now 492 00:22:10,920 --> 00:22:13,720 Speaker 2: and it's not inexpensive. But let's remember that the easiest 493 00:22:13,760 --> 00:22:15,800 Speaker 2: way to get bone broth is just whenever you've had 494 00:22:15,800 --> 00:22:18,680 Speaker 2: a chicken or a roast, is used that to make 495 00:22:18,720 --> 00:22:20,879 Speaker 2: your own and it's a really great thing to free, 496 00:22:20,920 --> 00:22:22,639 Speaker 2: so you've got it on hand. But when you take 497 00:22:22,680 --> 00:22:25,040 Speaker 2: a look at the research land, it's actually interesting because 498 00:22:25,080 --> 00:22:29,080 Speaker 2: whenever we're writing articles on immune system function in deancarnocine, 499 00:22:29,160 --> 00:22:31,360 Speaker 2: which is one of the amino acids that come out 500 00:22:31,359 --> 00:22:34,320 Speaker 2: of the bones, is linked to improved immune response. So 501 00:22:34,560 --> 00:22:36,720 Speaker 2: eating chicken soup for the soul or when you're sick 502 00:22:36,760 --> 00:22:38,880 Speaker 2: does have a little bit of research based to it. 503 00:22:39,240 --> 00:22:41,439 Speaker 2: But it's like anything, you know, there's a big difference 504 00:22:41,480 --> 00:22:44,000 Speaker 2: between doing it your own with bones and then buying 505 00:22:44,000 --> 00:22:46,080 Speaker 2: a commercial product. I'd really be wanting to check the 506 00:22:46,160 --> 00:22:48,960 Speaker 2: nutrition labels on those and making sure you're getting what 507 00:22:49,000 --> 00:22:51,879 Speaker 2: you're paying for or not overpaying for something that you 508 00:22:51,960 --> 00:22:54,120 Speaker 2: can get quite easily from something you can make at home. 509 00:22:54,160 --> 00:22:57,200 Speaker 2: I think that's the key point, because yeah, I think 510 00:22:57,240 --> 00:23:00,720 Speaker 2: sometimes they're sold at really expensive amounts just boiling down 511 00:23:00,760 --> 00:23:01,919 Speaker 2: some bones from a roast. 512 00:23:02,000 --> 00:23:04,639 Speaker 1: Absolutely, And I think for me, it's really around the marketing. 513 00:23:04,760 --> 00:23:06,639 Speaker 1: What does the research actually say, Like, if you're going 514 00:23:06,680 --> 00:23:08,199 Speaker 1: to have some bone broth in your soup, I'm not 515 00:23:08,200 --> 00:23:10,000 Speaker 1: going to stop you. It's not like it's a bad thing. 516 00:23:10,200 --> 00:23:12,280 Speaker 1: But as you said, if we're paying through the nose 517 00:23:12,359 --> 00:23:15,040 Speaker 1: for it, is there actually research and science behind it? 518 00:23:15,080 --> 00:23:16,920 Speaker 1: So let's break this down for our listeners at home. 519 00:23:16,960 --> 00:23:20,560 Speaker 1: Because I've seen so many articles saying bone broth fits inflammation, 520 00:23:20,840 --> 00:23:23,960 Speaker 1: Bone broths will cure that disease, it will heal your gut. 521 00:23:24,359 --> 00:23:26,240 Speaker 1: You know. I've had clients who are sipping a couple 522 00:23:26,320 --> 00:23:29,679 Speaker 1: two daily sushine. It's a really expensive habit. So I 523 00:23:29,680 --> 00:23:31,320 Speaker 1: think I'm going to take us back to basics and 524 00:23:31,359 --> 00:23:33,560 Speaker 1: start with what is stock, What is broth and what 525 00:23:33,640 --> 00:23:36,280 Speaker 1: is bone broth, so the difference between them. So I 526 00:23:36,280 --> 00:23:38,119 Speaker 1: think a lot of people are quite familiar with stock 527 00:23:38,160 --> 00:23:41,439 Speaker 1: stock is prepared by basically simmering down animal bones like 528 00:23:41,520 --> 00:23:43,960 Speaker 1: chicken bones. You can add in some herbs and spices, 529 00:23:44,119 --> 00:23:45,720 Speaker 1: a little bit of you know, celerine onion for a 530 00:23:45,800 --> 00:23:47,520 Speaker 1: bit of a base. You sim ofer that for about 531 00:23:47,520 --> 00:23:50,360 Speaker 1: twelve hours, and the liquid is it's fairly neutral. It's 532 00:23:50,400 --> 00:23:52,040 Speaker 1: quite thin and taste and it's got a sort of 533 00:23:52,080 --> 00:23:54,560 Speaker 1: a thicker mouthfield due to the fat and the jelatine 534 00:23:54,560 --> 00:23:57,440 Speaker 1: that comes out of the bones. Broth, on the other hand, 535 00:23:57,560 --> 00:24:01,560 Speaker 1: is traditionally prepared by simmering meat and stock together and 536 00:24:01,680 --> 00:24:04,720 Speaker 1: also adding in things like various herbs. Broth is traditionally 537 00:24:04,960 --> 00:24:07,600 Speaker 1: prepared for about simmering for about eight to twelve hours, 538 00:24:07,720 --> 00:24:10,520 Speaker 1: and the liquid has quite a richer profile because you're 539 00:24:10,520 --> 00:24:13,440 Speaker 1: simmering that meat as well. So the difference between stock 540 00:24:13,440 --> 00:24:15,560 Speaker 1: and broth. Bone broth is essentially a bit of a 541 00:24:15,560 --> 00:24:18,720 Speaker 1: cross between stock and broth, and it's taken on this label, 542 00:24:18,760 --> 00:24:20,520 Speaker 1: as you said, as a bit of a superfood in 543 00:24:20,600 --> 00:24:23,320 Speaker 1: popular culture today. It's been around probably for the last 544 00:24:23,359 --> 00:24:25,760 Speaker 1: couple of years. I think it's really I think he's 545 00:24:25,800 --> 00:24:28,000 Speaker 1: quite big in the paleo sort of culture of eating, 546 00:24:28,200 --> 00:24:30,240 Speaker 1: but unfortunately there is a lot of there's a lack 547 00:24:30,280 --> 00:24:32,720 Speaker 1: of scientific evidence about a lot of the claims. And 548 00:24:32,920 --> 00:24:35,520 Speaker 1: if you remember Susie a few years ago, one celebrity 549 00:24:35,640 --> 00:24:38,560 Speaker 1: chef who we shall not name on this podcast actually 550 00:24:38,600 --> 00:24:41,920 Speaker 1: had his baby Toddler cookbook pulled from the market because 551 00:24:41,920 --> 00:24:44,360 Speaker 1: there was a recipe in there for bone broth for toddlers. 552 00:24:44,520 --> 00:24:46,440 Speaker 1: I think there were a lot of doctors and dietitians 553 00:24:46,480 --> 00:24:50,760 Speaker 1: fighting his publishing company to have that book pulled because 554 00:24:50,800 --> 00:24:53,399 Speaker 1: it's potentially harmful if that's all you're really going to 555 00:24:53,400 --> 00:24:56,040 Speaker 1: feed your toddler long term. So he actually had his 556 00:24:56,040 --> 00:24:58,480 Speaker 1: book pulled from the market. So bone broth, you know, 557 00:24:58,520 --> 00:25:00,639 Speaker 1: it's a bit endorses a super food for a while, 558 00:25:00,680 --> 00:25:02,560 Speaker 1: but I think there's not a lot of actual research 559 00:25:02,600 --> 00:25:04,520 Speaker 1: when you look at it, because the biggest thing that 560 00:25:04,560 --> 00:25:07,280 Speaker 1: they talk about in bone broth is the collagen. Collagen 561 00:25:07,359 --> 00:25:10,479 Speaker 1: is an abundant source of protein in our body. But 562 00:25:10,520 --> 00:25:13,000 Speaker 1: it's actually it's a much higher docin where you look 563 00:25:13,000 --> 00:25:15,200 Speaker 1: at a lot of their research, there isn't actually enough 564 00:25:15,240 --> 00:25:17,280 Speaker 1: in bone broth. A lot of the research actually says 565 00:25:17,320 --> 00:25:20,040 Speaker 1: that you need to supplement with a collagen supplement, and 566 00:25:20,119 --> 00:25:23,000 Speaker 1: unfortunately bone broth it's not high enough. So there is 567 00:25:23,080 --> 00:25:26,240 Speaker 1: quite limiting evidence. But several studies have found that there 568 00:25:26,320 --> 00:25:30,840 Speaker 1: is actually evidence for collagen supplementation for things like joint 569 00:25:30,880 --> 00:25:33,480 Speaker 1: pain and osteoarth writers. But when you look at how 570 00:25:33,520 --> 00:25:35,960 Speaker 1: much you need to be consuming, you could not get 571 00:25:35,960 --> 00:25:37,760 Speaker 1: that from a couple of cups of bone broth to day. 572 00:25:37,760 --> 00:25:40,399 Speaker 1: You would absolutely need a supplement in order to do that. 573 00:25:41,080 --> 00:25:44,040 Speaker 1: And the other thing you mentioned was immunity. There's actually 574 00:25:44,160 --> 00:25:47,719 Speaker 1: zero research for bone broth and gut health. Zero research 575 00:25:47,720 --> 00:25:49,719 Speaker 1: that I could find a little bit in terms of 576 00:25:49,760 --> 00:25:53,400 Speaker 1: osteoarthritis and joint and knee pain. But as I said, 577 00:25:53,440 --> 00:25:56,520 Speaker 1: not for bone broth, just for collagen supplementation. And the 578 00:25:56,560 --> 00:25:59,280 Speaker 1: other one was really around immunity. So there was a study, 579 00:25:59,359 --> 00:26:01,199 Speaker 1: now it's quite old. It was back in two thousand 580 00:26:01,240 --> 00:26:04,640 Speaker 1: susy that was published around chicken soup, and it essentially 581 00:26:04,640 --> 00:26:07,240 Speaker 1: found that consuming you know, chicken soup made with meat 582 00:26:07,240 --> 00:26:09,960 Speaker 1: and vegetables and you know, very similar to bone broth 583 00:26:10,000 --> 00:26:11,840 Speaker 1: because you'd simmer down the bones and the meat and 584 00:26:11,880 --> 00:26:14,320 Speaker 1: add some you know, vegetable based to that, it did 585 00:26:14,359 --> 00:26:17,919 Speaker 1: provide mild anti inflammatory effects that may or may not 586 00:26:18,040 --> 00:26:21,480 Speaker 1: mitigate the symptoms of upper respiratory infection, but that was 587 00:26:21,520 --> 00:26:23,199 Speaker 1: quite an old study. And as you said, we can 588 00:26:23,240 --> 00:26:25,680 Speaker 1: get the benefits from just making some good old chicken soup. 589 00:26:25,720 --> 00:26:27,359 Speaker 1: We don't have to go and buy, you know, the 590 00:26:27,440 --> 00:26:29,439 Speaker 1: bags of bone broth from a shop and pop that 591 00:26:29,560 --> 00:26:32,080 Speaker 1: into our chicken soup either. So I think when we 592 00:26:32,080 --> 00:26:33,760 Speaker 1: look at the bolk with the research, it's really not 593 00:26:33,800 --> 00:26:36,639 Speaker 1: there so easy to justify their price or even justify 594 00:26:36,680 --> 00:26:39,240 Speaker 1: the sodium content of what people are consuming every day. 595 00:26:39,320 --> 00:26:41,440 Speaker 1: So if you did want to have it, I'm it's 596 00:26:41,440 --> 00:26:43,120 Speaker 1: not like I'm against it, but I would just say 597 00:26:43,160 --> 00:26:45,760 Speaker 1: watch the sodium content to start with, beware of any 598 00:26:45,840 --> 00:26:48,080 Speaker 1: hidden ingredients. A lot of bone broths have you know, 599 00:26:48,160 --> 00:26:51,320 Speaker 1: unexpected calories. Some brands add cream, they add butter, they 600 00:26:51,359 --> 00:26:54,240 Speaker 1: add oil, coconut oil, mc tea oils to the bone 601 00:26:54,280 --> 00:26:56,199 Speaker 1: broth as well. So what you might think is just 602 00:26:56,359 --> 00:26:58,520 Speaker 1: you know, a very low calorie option, as a cup 603 00:26:58,520 --> 00:27:00,280 Speaker 1: of bone broth could actually turn out to be a 604 00:27:00,280 --> 00:27:02,600 Speaker 1: couple of one hundred calories if the company is adding 605 00:27:02,640 --> 00:27:05,600 Speaker 1: things like MCT oil or coconut oil to that, and 606 00:27:05,600 --> 00:27:08,200 Speaker 1: then I would say make it more of a complete meal, Susie, 607 00:27:08,240 --> 00:27:10,920 Speaker 1: So add extra vegetables, add some protein in that. Add 608 00:27:11,000 --> 00:27:13,240 Speaker 1: some whole grains or legumes in there as well, just 609 00:27:13,240 --> 00:27:15,679 Speaker 1: to increase the overall nutritional value and make it a 610 00:27:15,680 --> 00:27:17,879 Speaker 1: complete meal. I just don't think we have the research 611 00:27:17,920 --> 00:27:19,960 Speaker 1: and the science to support just having, you know, sipping 612 00:27:20,040 --> 00:27:22,280 Speaker 1: on plan bone broth every day. If you were going 613 00:27:22,320 --> 00:27:24,159 Speaker 1: to choose to consume it, I would absolutely want to 614 00:27:24,200 --> 00:27:26,840 Speaker 1: make that into a more sort of nourishing and nutritious 615 00:27:26,880 --> 00:27:28,880 Speaker 1: meal overall. How do you feel about it? 616 00:27:29,119 --> 00:27:31,000 Speaker 2: I would agree one hundred percent. And there's nothing like 617 00:27:31,000 --> 00:27:33,280 Speaker 2: the real thing. If you're really serious about getting some 618 00:27:33,320 --> 00:27:36,560 Speaker 2: of those immune related benefits from a soup, for example, 619 00:27:36,720 --> 00:27:40,119 Speaker 2: absolutely keeping some chicken and simmering it up yourself is 620 00:27:40,160 --> 00:27:41,560 Speaker 2: the best way to do it because then you know 621 00:27:41,600 --> 00:27:43,600 Speaker 2: what's in it. Because the other thing you have to 622 00:27:43,640 --> 00:27:45,400 Speaker 2: be aware of is that the broth can be really 623 00:27:45,480 --> 00:27:48,640 Speaker 2: high in sodium to give them a flavor. So when 624 00:27:48,680 --> 00:27:51,320 Speaker 2: you're buying it from different locations like the butcher my 625 00:27:51,359 --> 00:27:53,760 Speaker 2: local butcher sells it, you don't know really what's in 626 00:27:53,800 --> 00:27:55,440 Speaker 2: it. It could be really salty, and that's not going to 627 00:27:55,480 --> 00:27:57,960 Speaker 2: make you feel very good either, So do I buy it? 628 00:27:58,200 --> 00:27:58,360 Speaker 1: No? 629 00:27:58,560 --> 00:28:00,800 Speaker 2: If I was going to make a good stock I'll 630 00:28:00,800 --> 00:28:03,359 Speaker 2: invest in a stock that has no added salt on 631 00:28:03,400 --> 00:28:06,639 Speaker 2: the label. It is just pack full of the natural 632 00:28:06,680 --> 00:28:10,280 Speaker 2: herbs and actual bones itself in it selfly, and they 633 00:28:10,440 --> 00:28:12,760 Speaker 2: can cost up to seven eight dollars per serve, which 634 00:28:12,800 --> 00:28:15,840 Speaker 2: is not inexpensive. So I'd be very careful about spending 635 00:28:15,840 --> 00:28:17,320 Speaker 2: a lot of money on bone broth. And if you're 636 00:28:17,320 --> 00:28:19,080 Speaker 2: really serious about it because you think that it's a 637 00:28:19,119 --> 00:28:21,600 Speaker 2: great thing to be doing, it won't harm you, but 638 00:28:21,760 --> 00:28:23,920 Speaker 2: definitely you better to do it yourself when you've got 639 00:28:24,200 --> 00:28:26,080 Speaker 2: some extra bones at home and simmer them up. And 640 00:28:27,280 --> 00:28:28,800 Speaker 2: just as an offside has nothing to do with bone 641 00:28:28,840 --> 00:28:30,720 Speaker 2: broth per se. But if I was making, say a 642 00:28:30,720 --> 00:28:32,879 Speaker 2: seafood broth, you don't get a better flavor than you 643 00:28:32,920 --> 00:28:35,720 Speaker 2: do when you simmer up your own shells or shellfish 644 00:28:35,800 --> 00:28:38,440 Speaker 2: shells and things like that. That flavor is superb and 645 00:28:38,480 --> 00:28:41,600 Speaker 2: they freeze really well. So if you're really keen to 646 00:28:41,640 --> 00:28:43,400 Speaker 2: do it, I'd be making my own really rather than 647 00:28:43,440 --> 00:28:46,480 Speaker 2: spending eight ten dollars for small tubs of a substance 648 00:28:46,520 --> 00:28:49,040 Speaker 2: that probably is not really doing that much for the 649 00:28:49,080 --> 00:28:50,680 Speaker 2: amount you're spending on it. Probably, if I was going 650 00:28:50,720 --> 00:28:52,960 Speaker 2: to spend that much on a cup of something. I'd 651 00:28:53,000 --> 00:28:54,760 Speaker 2: be on a veggie juice. It probably wouldn't be on 652 00:28:54,760 --> 00:28:55,360 Speaker 2: a bone broth. 653 00:28:55,480 --> 00:28:57,520 Speaker 1: I'd spend it on coffee. 654 00:28:58,320 --> 00:29:01,080 Speaker 2: That's perhaps not the angle were going for, but I 655 00:29:01,120 --> 00:29:02,720 Speaker 2: would spend it on coffee too. 656 00:29:04,600 --> 00:29:07,560 Speaker 1: For ususuble. That fixes to the end of the nutrition 657 00:29:07,640 --> 00:29:10,520 Speaker 1: catch for another week. If you guys haven't done so already, 658 00:29:10,600 --> 00:29:12,880 Speaker 1: I would recommend that you subscribe to the podcast and 659 00:29:12,880 --> 00:29:15,680 Speaker 1: that way we are automatically delivered into your inbox every 660 00:29:15,720 --> 00:29:17,800 Speaker 1: Sunday and Wednesday morning, so you don't even have to 661 00:29:17,800 --> 00:29:20,600 Speaker 1: go and find us. We've got our Instagram and Facebook 662 00:29:20,640 --> 00:29:24,040 Speaker 1: sites running. We're at the Nutrition Couch podcast. Please give 663 00:29:24,120 --> 00:29:26,160 Speaker 1: us a like and follow, and send us your questions 664 00:29:26,160 --> 00:29:27,960 Speaker 1: that we can review on the podcast. We've got a 665 00:29:28,000 --> 00:29:30,960 Speaker 1: running list of content and we do really take feedback 666 00:29:30,960 --> 00:29:33,160 Speaker 1: from our listeners every single week of all that and 667 00:29:33,280 --> 00:29:35,320 Speaker 1: we will catch you guys in it next week's episode. 668 00:29:35,400 --> 00:29:51,480 Speaker 2: See you on Wednesday.