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