1 00:00:00,600 --> 00:00:03,160 Speaker 1: Are you a fairly routine person when it comes to 2 00:00:03,160 --> 00:00:05,880 Speaker 1: your eating and exercise habits. Do you find that you 3 00:00:05,960 --> 00:00:08,800 Speaker 1: eat a healthy, calorie controlled diet most of the time 4 00:00:08,920 --> 00:00:11,479 Speaker 1: but still can't budge any weight? Have you got a 5 00:00:11,520 --> 00:00:15,040 Speaker 1: long history of dieting and restrictive eating? And have you 6 00:00:15,080 --> 00:00:19,959 Speaker 1: ever wondered if you may need to reverse diet? On 7 00:00:20,000 --> 00:00:22,759 Speaker 1: today's episode of The Nutrition Couch, we take a closer 8 00:00:22,760 --> 00:00:25,880 Speaker 1: look at reverse dieting and science that it might be 9 00:00:25,920 --> 00:00:27,960 Speaker 1: the diet intervention that you need. 10 00:00:28,520 --> 00:00:31,560 Speaker 2: Hi. I'msusi Burrow and Emily and Wood and each. 11 00:00:31,400 --> 00:00:34,639 Speaker 1: Week we bring you The Nutrition Couch, a biweekly podcast 12 00:00:34,680 --> 00:00:36,800 Speaker 1: that keeps you up to date on everything you need 13 00:00:36,840 --> 00:00:39,479 Speaker 1: to know in the world of nutrition as well as 14 00:00:39,560 --> 00:00:42,720 Speaker 1: reverse dieting. Today we're taking a closer look at the easy, 15 00:00:42,800 --> 00:00:46,000 Speaker 1: practical ways you can improve your own blood glucose control 16 00:00:46,479 --> 00:00:49,720 Speaker 1: and our listener question is all about sweetness and which 17 00:00:49,760 --> 00:00:52,040 Speaker 1: are the ones to stay well clear of and why 18 00:00:52,800 --> 00:00:55,240 Speaker 1: so kick us off today, Leanne. A couple of weeks ago, 19 00:00:55,280 --> 00:00:57,960 Speaker 1: we had a little chat about the importance of tipping 20 00:00:58,040 --> 00:01:01,920 Speaker 1: aware of your blood glucose and and HbA one C level, 21 00:01:01,920 --> 00:01:04,760 Speaker 1: which is a marker of glucose levels as you get older, 22 00:01:05,280 --> 00:01:10,039 Speaker 1: because small changes or shifts upwards can be suggestive that 23 00:01:10,080 --> 00:01:13,319 Speaker 1: it's time to take some action in terms of looking 24 00:01:13,360 --> 00:01:15,840 Speaker 1: after your blood glucose and making sure your insulin levels 25 00:01:15,840 --> 00:01:19,480 Speaker 1: are not elevated in the background. Very important for cell health, 26 00:01:19,520 --> 00:01:22,039 Speaker 1: and I guess what we probably didn't say in that 27 00:01:22,200 --> 00:01:25,760 Speaker 1: chat was why it's important because basically, even though glucose 28 00:01:26,000 --> 00:01:28,520 Speaker 1: is the primary fuel for the muscles and the brain, 29 00:01:29,360 --> 00:01:33,880 Speaker 1: abnormally high levels of glucose are extremely damaging to our cells. 30 00:01:33,959 --> 00:01:37,679 Speaker 1: And one of the things it does is basically age 31 00:01:37,720 --> 00:01:41,480 Speaker 1: the cell more quickly, certainly the look of cells and 32 00:01:41,600 --> 00:01:44,880 Speaker 1: they become more damaged, so it can contribute to aging. 33 00:01:45,600 --> 00:01:49,040 Speaker 1: It leaves us more prone to disease states and inflammation 34 00:01:49,200 --> 00:01:52,840 Speaker 1: in the body. So blood glucose control is a concept 35 00:01:52,840 --> 00:01:55,480 Speaker 1: that's actually relevant to all of us regardless of our 36 00:01:55,560 --> 00:01:58,080 Speaker 1: risk of diabetes, although it is more important for that. 37 00:01:58,520 --> 00:02:00,960 Speaker 1: And if you sort of were reading a lot about 38 00:02:00,960 --> 00:02:03,320 Speaker 1: diets and nutrition even going about twenty years, you would 39 00:02:03,360 --> 00:02:06,200 Speaker 1: have been very familiar with the concept of glycemic index 40 00:02:06,280 --> 00:02:10,400 Speaker 1: that had been sort of really thoroughly investigated and shared 41 00:02:10,639 --> 00:02:13,239 Speaker 1: research from the University of Sydney and Jenny brand Miller, 42 00:02:13,240 --> 00:02:16,240 Speaker 1: who pioneed a lot of the early research in glycmic index, 43 00:02:16,520 --> 00:02:20,880 Speaker 1: which basically showed that different carbohydrate containing foods released glucose 44 00:02:20,919 --> 00:02:23,720 Speaker 1: levels into the blood at different rates. So we'd previously 45 00:02:23,760 --> 00:02:27,000 Speaker 1: always spoke about carbohydrates in terms of simple sugars and 46 00:02:27,040 --> 00:02:30,280 Speaker 1: complex carbohydrates, but what we now know is that the 47 00:02:30,320 --> 00:02:34,960 Speaker 1: glycemic index, or specifically glycemic load of different carbohydrate foods 48 00:02:35,560 --> 00:02:38,519 Speaker 1: is predictive of how quickly or how slowly those glucose 49 00:02:38,600 --> 00:02:42,600 Speaker 1: levels peak and reduce again. And those glucose peaks that 50 00:02:42,639 --> 00:02:45,120 Speaker 1: we really all of us want to steer well clear 51 00:02:45,160 --> 00:02:47,760 Speaker 1: of because that's when that damage at a cellular level 52 00:02:48,240 --> 00:02:51,800 Speaker 1: is occurring, and hence the general recommendation for whole grain 53 00:02:51,880 --> 00:02:56,399 Speaker 1: and low GI foods, so things like carbohydrates like legumes, 54 00:02:56,440 --> 00:03:00,000 Speaker 1: and whole grains like oats, and foods that are minim 55 00:03:00,320 --> 00:03:04,000 Speaker 1: processed compared to say, refined cereals in grains like white 56 00:03:04,120 --> 00:03:09,079 Speaker 1: rice or refined cereals white breads. So it's kind of 57 00:03:09,120 --> 00:03:11,440 Speaker 1: an indirect marker of the quality of the food, but 58 00:03:11,520 --> 00:03:14,960 Speaker 1: quite important when it comes to looking after blood glucose levels. 59 00:03:14,960 --> 00:03:15,600 Speaker 2: So we thought it. 60 00:03:15,560 --> 00:03:19,799 Speaker 1: Pertinent today to share some more practical tips on easy 61 00:03:19,840 --> 00:03:23,440 Speaker 1: ways we can all manage our glucose levels better, because 62 00:03:23,480 --> 00:03:27,120 Speaker 1: certainly there are benefits in terms of appetite control how 63 00:03:27,160 --> 00:03:29,560 Speaker 1: we feel each day. And I always like to talk 64 00:03:29,600 --> 00:03:31,840 Speaker 1: about it lean in terms of anti aging, because a 65 00:03:31,880 --> 00:03:33,640 Speaker 1: lot of my clients are in their forties and fifties, 66 00:03:33,639 --> 00:03:36,000 Speaker 1: and certainly myself. You know, once you start to lose 67 00:03:36,040 --> 00:03:39,200 Speaker 1: your estrogen, you'll notice your skin changes quite dramatically, and indeed, 68 00:03:39,720 --> 00:03:43,560 Speaker 1: optimal blood glucose control is a very powerful anti aging strategy. 69 00:03:43,640 --> 00:03:45,560 Speaker 1: So if you need to be convinced a little bit more, 70 00:03:45,600 --> 00:03:46,880 Speaker 1: so I'll run through some of them and then I'll 71 00:03:46,880 --> 00:03:49,440 Speaker 1: get Leanta to add a few of her own. We 72 00:03:49,480 --> 00:03:51,840 Speaker 1: could talk about it in terms of exercise, but a 73 00:03:51,960 --> 00:03:55,680 Speaker 1: tip you know, exercise will certainly help remove glucose from 74 00:03:55,680 --> 00:03:58,080 Speaker 1: the blood stream, so it's all good. The more muscle 75 00:03:58,120 --> 00:04:00,120 Speaker 1: mass we have, the better. But a little trickly, and 76 00:04:00,160 --> 00:04:02,000 Speaker 1: I like to share with my own clients, is to 77 00:04:02,160 --> 00:04:04,960 Speaker 1: move after meals because that is the time when the 78 00:04:04,960 --> 00:04:07,760 Speaker 1: glucose levels will generally be highest in the bloodstream. You know, 79 00:04:07,840 --> 00:04:09,120 Speaker 1: if you've got up in the morning and had a 80 00:04:09,160 --> 00:04:12,800 Speaker 1: couple of slices of toast or at lunchtime, had some sushi, 81 00:04:12,920 --> 00:04:16,320 Speaker 1: you know, relative high amounts of carbohydrate, but often we 82 00:04:16,360 --> 00:04:18,440 Speaker 1: go and sit back at our desk, or after dinner, 83 00:04:18,480 --> 00:04:20,599 Speaker 1: we go and sit down for several hours, and that's 84 00:04:20,600 --> 00:04:22,040 Speaker 1: one of the worst things you can do for blood 85 00:04:22,040 --> 00:04:25,039 Speaker 1: glucose control. So certainly, for anyone listening who's at high 86 00:04:25,080 --> 00:04:28,120 Speaker 1: risk of diabetes or has insulin resistance, you absolutely must 87 00:04:28,160 --> 00:04:30,760 Speaker 1: commit to moving after a meal. Twenty thirty minutes of 88 00:04:30,760 --> 00:04:32,799 Speaker 1: a brisk walk would be amazing, or at least cleaning 89 00:04:32,880 --> 00:04:35,240 Speaker 1: up after dinner, having your lunch at your desk at 90 00:04:35,240 --> 00:04:37,680 Speaker 1: work and then going for a walk, Because most of 91 00:04:37,720 --> 00:04:39,560 Speaker 1: us could certainly do a bit more on our feed 92 00:04:39,600 --> 00:04:42,480 Speaker 1: after we eat to aid that natural blood glucose removal. 93 00:04:43,360 --> 00:04:45,520 Speaker 1: We want to keep a close eye on carbohydrate intake. 94 00:04:45,680 --> 00:04:48,560 Speaker 1: Now we're certainly not encouraging people to follow low carb diets, 95 00:04:48,560 --> 00:04:50,760 Speaker 1: but what we're saying is there's a big difference between 96 00:04:51,000 --> 00:04:53,600 Speaker 1: having a meal that's got a piece of chicken, two 97 00:04:53,680 --> 00:04:55,960 Speaker 1: cups of veggies, and half a cup of brown rice, 98 00:04:56,640 --> 00:04:59,120 Speaker 1: and having a piece of chicken, half that amount of 99 00:04:59,160 --> 00:05:02,280 Speaker 1: veggies and two cups of white rice. So certainly aiming 100 00:05:02,279 --> 00:05:04,880 Speaker 1: for the lower GI carbs like the veggies with their 101 00:05:04,920 --> 00:05:08,479 Speaker 1: skin on like a jacket. Potato brown or black rice 102 00:05:08,520 --> 00:05:12,040 Speaker 1: in a control portion lower GI carbs, but you've got 103 00:05:12,080 --> 00:05:14,560 Speaker 1: to measure the portions and that's where the glacemic load 104 00:05:14,600 --> 00:05:16,960 Speaker 1: comes into it. It's not enough just to have low 105 00:05:17,000 --> 00:05:19,760 Speaker 1: GI foods. You've also got to keep the portions controlled. 106 00:05:20,040 --> 00:05:22,040 Speaker 1: And that's roughly a third to half a cup is 107 00:05:22,279 --> 00:05:25,080 Speaker 1: a small serve, up to say three quarters to one 108 00:05:25,120 --> 00:05:27,080 Speaker 1: for a larger frame person or someone doing a lot 109 00:05:27,120 --> 00:05:29,880 Speaker 1: of activity, but certainly people might be having two or 110 00:05:29,880 --> 00:05:32,200 Speaker 1: three times that, particularly if you're eating meals away from 111 00:05:32,200 --> 00:05:35,040 Speaker 1: the home, where pasta and rice are often used as 112 00:05:35,080 --> 00:05:38,159 Speaker 1: fillers or heavy bread bases. So that's another easy trick. 113 00:05:38,880 --> 00:05:42,000 Speaker 1: A few little other tricks and sort of some growing 114 00:05:42,040 --> 00:05:47,320 Speaker 1: evidence around is too. A few supplements, so vinegar, apple, 115 00:05:47,360 --> 00:05:49,640 Speaker 1: sided vinegar or vinegar in general. Adding that to a 116 00:05:49,680 --> 00:05:52,120 Speaker 1: meal will help to lower the glacemic load of that food, 117 00:05:52,560 --> 00:05:54,960 Speaker 1: as well as cinnamon, so for example, if you have 118 00:05:55,000 --> 00:05:57,640 Speaker 1: oats for breakfast, adding some cinnamon's a really great thing 119 00:05:57,720 --> 00:06:00,320 Speaker 1: to add in there to help regulate blu glucose level. 120 00:06:00,760 --> 00:06:03,760 Speaker 1: And also the supplement berberine, which we spoke about recently. 121 00:06:04,120 --> 00:06:06,240 Speaker 1: There is some evidence to show that that too can 122 00:06:06,279 --> 00:06:09,320 Speaker 1: aid blood glucose control. So that's if you have some 123 00:06:09,440 --> 00:06:12,080 Speaker 1: interest in supplementation and wanted to try something, that's certainly 124 00:06:12,080 --> 00:06:13,680 Speaker 1: one that is worth looking at, as long as you 125 00:06:13,680 --> 00:06:16,719 Speaker 1: stick to recommended doses, and then just a couple of 126 00:06:16,720 --> 00:06:20,520 Speaker 1: other specific nutrient groups before I pass to leanne. Certainly 127 00:06:20,560 --> 00:06:25,080 Speaker 1: in Australia, our soil is extremely low in the nutrient chromium, 128 00:06:25,279 --> 00:06:27,919 Speaker 1: which is a trace mineral found in a very small 129 00:06:27,960 --> 00:06:32,200 Speaker 1: handful of foods and it's closely linked to blood glucose control. Now, 130 00:06:32,480 --> 00:06:35,480 Speaker 1: if you buy any of those blood glucose control supplements, 131 00:06:35,520 --> 00:06:38,479 Speaker 1: they often got chromium added. Now I wouldn't encourage people 132 00:06:38,560 --> 00:06:40,640 Speaker 1: to do that, but I would encourage people to eat 133 00:06:40,680 --> 00:06:44,280 Speaker 1: more foods with chromium, which includes nuts, but also cocoa, 134 00:06:44,400 --> 00:06:46,480 Speaker 1: So a bit of dark chocolate or cocoa powder can 135 00:06:46,520 --> 00:06:49,880 Speaker 1: really increase your intake of chromium. Milo is another one, 136 00:06:49,920 --> 00:06:53,919 Speaker 1: or ovaltine and also magnesium rich food so again another 137 00:06:54,000 --> 00:06:56,000 Speaker 1: nutrient that we tend to not get enough of, very 138 00:06:56,000 --> 00:06:59,600 Speaker 1: powerfully involved in glucose regulation. And again some more evidence 139 00:06:59,600 --> 00:07:01,840 Speaker 1: to include. To serve a nuts each day, make sure 140 00:07:01,880 --> 00:07:04,200 Speaker 1: you're having whole grains, whether it's oats or whole grain 141 00:07:04,279 --> 00:07:07,000 Speaker 1: bread or crackers with grains in them, and at least 142 00:07:07,040 --> 00:07:09,440 Speaker 1: a couple of serves of leafy greens. So good reason 143 00:07:09,480 --> 00:07:12,280 Speaker 1: to add a green type juice or smoothie into your diet. 144 00:07:13,480 --> 00:07:15,200 Speaker 1: So I feel like I've spoken for two hours on 145 00:07:15,200 --> 00:07:16,680 Speaker 1: that land. Would you like to add any of your 146 00:07:16,680 --> 00:07:20,080 Speaker 1: own blood glucose control suggestions because you are just sitting there, 147 00:07:20,360 --> 00:07:20,920 Speaker 1: I feel. 148 00:07:20,680 --> 00:07:23,160 Speaker 2: Like you've covered it. I will just go back to 149 00:07:23,160 --> 00:07:25,360 Speaker 2: the point on apple side of vinegar that is showing 150 00:07:25,400 --> 00:07:28,080 Speaker 2: some new and exciting research. But what I will say, 151 00:07:28,080 --> 00:07:29,320 Speaker 2: if you're going to use it, a lot of people 152 00:07:29,360 --> 00:07:32,160 Speaker 2: are just shotting it by itself before a meal, and 153 00:07:32,240 --> 00:07:34,240 Speaker 2: certainly there has been some good evidence to show that 154 00:07:34,240 --> 00:07:37,480 Speaker 2: that does actively help to reduce blood sugar levels, which 155 00:07:37,520 --> 00:07:39,640 Speaker 2: has been very good for you know, diabetics in those 156 00:07:39,640 --> 00:07:42,000 Speaker 2: that are insulin resistant. But what I will say from 157 00:07:42,040 --> 00:07:44,240 Speaker 2: my dentist perspective, or what my dentist has told me, 158 00:07:44,600 --> 00:07:46,280 Speaker 2: is that it really doesn't do much with the enamel 159 00:07:46,320 --> 00:07:48,480 Speaker 2: in your teeth whatsoever. So you really want to be 160 00:07:48,520 --> 00:07:51,559 Speaker 2: diluting your vinegar, and if you're drinking it just in water, 161 00:07:51,640 --> 00:07:53,920 Speaker 2: even drinking it through a straw because otherwise it will 162 00:07:53,920 --> 00:07:56,360 Speaker 2: actually wear down the enamel in your teeth long term. 163 00:07:56,440 --> 00:07:58,120 Speaker 2: So the better way to use vinegar and when it 164 00:07:58,160 --> 00:08:01,160 Speaker 2: comes to trying to regulate it your blood glucose levels 165 00:08:01,200 --> 00:08:03,200 Speaker 2: is actually, like Susie said, adding it as part of 166 00:08:03,240 --> 00:08:06,240 Speaker 2: in like a salad dressing or adding it to the meal. Obviously, 167 00:08:06,280 --> 00:08:08,200 Speaker 2: you're not gonna put apple sided vinegar into a smoothie. 168 00:08:08,200 --> 00:08:11,120 Speaker 2: That would be disgusting, but you know, if you can 169 00:08:11,120 --> 00:08:13,280 Speaker 2: put it into more of a main meal, try to 170 00:08:13,600 --> 00:08:15,720 Speaker 2: really utilize it as part of like a salad dressing 171 00:08:15,760 --> 00:08:17,600 Speaker 2: or something, and you only need a little bit as well. 172 00:08:17,880 --> 00:08:19,920 Speaker 2: And then probably my other tip Susie, is just to 173 00:08:20,040 --> 00:08:22,080 Speaker 2: balance your meals. Like I say it to clients all 174 00:08:22,080 --> 00:08:25,000 Speaker 2: the time, and particularly at the moment it's cold, it's winter, 175 00:08:25,120 --> 00:08:27,440 Speaker 2: there's a lot of bugs and flus going around. I'd 176 00:08:27,480 --> 00:08:29,640 Speaker 2: say fifty percent of my clients are sick or have 177 00:08:29,760 --> 00:08:31,920 Speaker 2: been sick within the last month. There's just like every 178 00:08:31,920 --> 00:08:34,480 Speaker 2: bug known to man floating around at the moment, and 179 00:08:34,520 --> 00:08:36,920 Speaker 2: all we want when it's cold, we're sick, we want 180 00:08:36,960 --> 00:08:39,160 Speaker 2: that comfort food. So clients are like, oh, I didn't 181 00:08:39,200 --> 00:08:41,520 Speaker 2: feel like anything, but I just had two slices of 182 00:08:41,559 --> 00:08:43,720 Speaker 2: bread with veggiemot and butter. I didn't feel like anything, 183 00:08:43,720 --> 00:08:45,760 Speaker 2: so I just had, you know, some two minute noodles, 184 00:08:45,840 --> 00:08:48,560 Speaker 2: or I just had some white rice or just something random, 185 00:08:48,559 --> 00:08:50,520 Speaker 2: and it just tends to be a car balone. So 186 00:08:50,520 --> 00:08:52,960 Speaker 2: I say to them, that's fine, but you've got to 187 00:08:53,000 --> 00:08:57,199 Speaker 2: try to pair your carbohydrate foods with something else, predominantly 188 00:08:57,240 --> 00:08:59,360 Speaker 2: a bit of protein or a bit of fat, or 189 00:08:59,400 --> 00:09:01,840 Speaker 2: a bit of fire for some like vegetables, and that 190 00:09:01,880 --> 00:09:04,720 Speaker 2: helps to slow down the digestion of the blood glucose 191 00:09:04,760 --> 00:09:07,679 Speaker 2: in the bloodstream. So really, just try to avoid eating 192 00:09:07,720 --> 00:09:10,280 Speaker 2: carbohydrates by themselves. I even say to clients, if you 193 00:09:10,280 --> 00:09:12,440 Speaker 2: want a soul food, if you want a handful of lollies, 194 00:09:12,440 --> 00:09:13,920 Speaker 2: if you want a bit of cake, like, try not 195 00:09:13,960 --> 00:09:15,840 Speaker 2: to have it by itself. Try to have your main 196 00:09:15,960 --> 00:09:18,200 Speaker 2: meal first and then have a little bit of a 197 00:09:18,240 --> 00:09:21,360 Speaker 2: treat afterwards, versus just skipping dinner all together and having 198 00:09:21,400 --> 00:09:23,560 Speaker 2: a couple of handballs or lollies or something like that. 199 00:09:23,720 --> 00:09:25,400 Speaker 2: So the best thing you can do from a blood 200 00:09:25,400 --> 00:09:29,240 Speaker 2: sugar regulation perspective is actually eat things like vegetables and 201 00:09:29,280 --> 00:09:32,080 Speaker 2: whole grains and protein first and then have a little 202 00:09:32,120 --> 00:09:34,040 Speaker 2: bit of your treat or your soul food afterwards, or 203 00:09:34,120 --> 00:09:37,559 Speaker 2: just avoid eating just carbohydrates by themselves. If you feel 204 00:09:37,600 --> 00:09:39,800 Speaker 2: like fruit, great, but pair it with a bit of 205 00:09:39,880 --> 00:09:42,319 Speaker 2: nut butter some fat will slow down the digestion of 206 00:09:42,360 --> 00:09:44,360 Speaker 2: the Carboor you feel like some fruit, pair it with 207 00:09:44,440 --> 00:09:46,920 Speaker 2: some full fat Greek yogurt because the protein in the 208 00:09:47,000 --> 00:09:49,800 Speaker 2: fat will slow down the digestion of the carbohydrates. So 209 00:09:49,840 --> 00:09:52,640 Speaker 2: it's really about learning to balance your meal and not 210 00:09:52,760 --> 00:09:56,400 Speaker 2: just having carbohydrates by themselves or too high a load 211 00:09:56,559 --> 00:09:59,720 Speaker 2: of carbohydrates, like Sussi said. So the type matters, the 212 00:10:00,040 --> 00:10:02,640 Speaker 2: mountain matters, and the timing matters as well for blood 213 00:10:02,679 --> 00:10:05,520 Speaker 2: glucose control. All right, and then we're going to kick 214 00:10:05,559 --> 00:10:08,200 Speaker 2: onto our next section at Susie, which is on reverse arting. 215 00:10:08,240 --> 00:10:10,840 Speaker 2: Now we talked about this, I know it was in January. 216 00:10:10,840 --> 00:10:12,360 Speaker 2: It was one of about early was it this year 217 00:10:12,400 --> 00:10:13,600 Speaker 2: or was it the year before. I feel like it 218 00:10:13,640 --> 00:10:14,480 Speaker 2: was even the year before. 219 00:10:14,760 --> 00:10:16,600 Speaker 1: Yeah, it was one of the first episodes. But when 220 00:10:16,640 --> 00:10:18,440 Speaker 1: we look back at our numbers, it was one of 221 00:10:18,480 --> 00:10:20,160 Speaker 1: our highest rated episode. 222 00:10:20,200 --> 00:10:22,439 Speaker 2: It is a high like it's had well over twenty 223 00:10:22,480 --> 00:10:24,600 Speaker 2: thousand listeners, I think close to you know, thirty thousand 224 00:10:24,640 --> 00:10:26,880 Speaker 2: listeners today. It's huge, and we're like, what is it 225 00:10:26,920 --> 00:10:30,000 Speaker 2: about reverse darting? And I think it's this newer concept 226 00:10:30,040 --> 00:10:33,040 Speaker 2: where there's not a lot of like there's no official rules, 227 00:10:33,080 --> 00:10:35,360 Speaker 2: Like what is reverse starting? There's no official term, there's 228 00:10:35,360 --> 00:10:39,040 Speaker 2: no official rules. It's essentially when I think of reverse darting, Susie, 229 00:10:39,040 --> 00:10:43,240 Speaker 2: it's a period of increasing calories, whether that's within a 230 00:10:43,280 --> 00:10:46,080 Speaker 2: deficit or whether that's at the end of a deficit. 231 00:10:46,120 --> 00:10:47,800 Speaker 2: How I tend to use it for my clients is 232 00:10:47,840 --> 00:10:49,560 Speaker 2: at the end of a deficit. So say they had 233 00:10:49,559 --> 00:10:52,080 Speaker 2: a goal of say ten killers a weightless we achieve 234 00:10:52,160 --> 00:10:54,000 Speaker 2: the goal, we don't want to leave them on low 235 00:10:54,040 --> 00:10:57,480 Speaker 2: calories forever. We slowly want to reintroduce those calories and 236 00:10:57,520 --> 00:11:00,520 Speaker 2: build them back up to their maintenance calories long term. 237 00:11:00,559 --> 00:11:03,040 Speaker 2: So that's where I use reversed darting for my clients. 238 00:11:03,280 --> 00:11:05,040 Speaker 2: But I know there's been a lot of talk lately 239 00:11:05,080 --> 00:11:08,280 Speaker 2: in terms of using reversed art almost on a weekly basis, 240 00:11:08,559 --> 00:11:11,320 Speaker 2: almost like calorie cycling. So you have periods of low 241 00:11:11,400 --> 00:11:13,640 Speaker 2: days and you have periods of high days as well. 242 00:11:13,800 --> 00:11:15,720 Speaker 2: So there's been a lot of talk of reversed arting 243 00:11:15,720 --> 00:11:17,600 Speaker 2: and I think it kind of falls under a couple 244 00:11:17,640 --> 00:11:20,160 Speaker 2: of different terms, but to me, it's almost like that 245 00:11:20,240 --> 00:11:22,800 Speaker 2: carboor calorie cycling. A lot of people tend to use 246 00:11:22,800 --> 00:11:25,199 Speaker 2: it for. But I also have seen it being very 247 00:11:25,200 --> 00:11:27,080 Speaker 2: helpful for my clients when they hit a bit of 248 00:11:27,080 --> 00:11:29,720 Speaker 2: a plateau. Now, the thing is, when you hit a 249 00:11:29,720 --> 00:11:32,520 Speaker 2: bit of a plateau metabolically, you've kind of downregulated. The 250 00:11:32,559 --> 00:11:34,240 Speaker 2: body has kind of got used to what you're doing. 251 00:11:34,280 --> 00:11:35,800 Speaker 2: You have to give it a bit of a shakeup. 252 00:11:36,040 --> 00:11:37,720 Speaker 2: And you've often got three options. You can do a 253 00:11:37,720 --> 00:11:40,599 Speaker 2: bit more activity, you can pull back on nutrition, or 254 00:11:40,640 --> 00:11:43,000 Speaker 2: you can actually add a little bit more nutrition in. 255 00:11:43,080 --> 00:11:45,360 Speaker 2: But I think the kicker is Susie and where people 256 00:11:45,480 --> 00:11:47,200 Speaker 2: go wrong is they go right, I'm going to add 257 00:11:47,200 --> 00:11:50,200 Speaker 2: a bit more calories in to support myself metabolically. That's great, 258 00:11:50,520 --> 00:11:53,320 Speaker 2: but they overdo it so they don't just take themselves 259 00:11:53,320 --> 00:11:57,320 Speaker 2: back to maintenance calories. They overshoot maintenance calories and they 260 00:11:57,360 --> 00:12:00,520 Speaker 2: go way into a surplus. So with reversed arting, the 261 00:12:00,640 --> 00:12:03,559 Speaker 2: goal would be to either maintain the fat loss to 262 00:12:03,640 --> 00:12:05,800 Speaker 2: date or to kick it up or notch and actually 263 00:12:05,880 --> 00:12:07,520 Speaker 2: get a little bit more off as well. And I 264 00:12:07,520 --> 00:12:09,800 Speaker 2: have very much seen this happen with my clients Suzy. 265 00:12:10,080 --> 00:12:13,040 Speaker 2: We start a period of reverse arting, we slowly introduce 266 00:12:13,120 --> 00:12:15,480 Speaker 2: calories and they drop weight and they're like, how is 267 00:12:15,520 --> 00:12:17,840 Speaker 2: this possible that I'm eating more? Like I hit a plateau, 268 00:12:18,200 --> 00:12:20,600 Speaker 2: I'm now eating more and I'm still losing a little 269 00:12:20,600 --> 00:12:23,520 Speaker 2: bit of weight. It's that if that reversed darting metabolically, 270 00:12:23,559 --> 00:12:25,800 Speaker 2: the body just does well with a little bit more 271 00:12:25,800 --> 00:12:28,640 Speaker 2: fuel and a little bit more calories. But it's nothing crazy. 272 00:12:28,720 --> 00:12:30,520 Speaker 2: You know, if you're going to hit a plateau and 273 00:12:30,520 --> 00:12:32,200 Speaker 2: then you think, oh, we'll screw it. It's a plateau. 274 00:12:32,640 --> 00:12:34,280 Speaker 2: You know, I've come off the diet. Then you go 275 00:12:34,320 --> 00:12:36,160 Speaker 2: and have a big weekend bend a whe you're having 276 00:12:36,200 --> 00:12:39,120 Speaker 2: two three, four thousand calories, you are going to gain weight. 277 00:12:39,360 --> 00:12:41,280 Speaker 2: So the thing with reversed darting and is that you 278 00:12:41,360 --> 00:12:44,120 Speaker 2: want to add in some extra calories, but you want 279 00:12:44,160 --> 00:12:46,320 Speaker 2: to do it in a strategic way where it's not 280 00:12:46,480 --> 00:12:49,800 Speaker 2: too much. And that's very dependent on the person, very 281 00:12:49,800 --> 00:12:53,040 Speaker 2: dependent on your body size. You know how you are metabolically, 282 00:12:53,400 --> 00:12:55,440 Speaker 2: how much you've lost, how long you've been in a 283 00:12:55,440 --> 00:12:58,160 Speaker 2: deficit for. So I would say most people would benefit 284 00:12:58,200 --> 00:13:01,640 Speaker 2: from a couple of hundred calories definitely not a couple 285 00:13:01,640 --> 00:13:04,000 Speaker 2: of thousand calories if you're having a big weekend vendor. 286 00:13:04,640 --> 00:13:06,440 Speaker 2: I really do think that you're going to be gaining 287 00:13:06,480 --> 00:13:09,560 Speaker 2: weight versus losing, because the idea is with reversed darting 288 00:13:09,720 --> 00:13:11,880 Speaker 2: is you either want to come out of the deficit 289 00:13:11,920 --> 00:13:14,160 Speaker 2: completely back to maintenance, or you want to use it 290 00:13:14,160 --> 00:13:16,280 Speaker 2: as a bit of a buffer to keep yourself going 291 00:13:16,320 --> 00:13:19,080 Speaker 2: metabolically and just kind of get yourself past that plateau. 292 00:13:19,360 --> 00:13:21,280 Speaker 2: If you're using it to pass the plateau, but you're 293 00:13:21,280 --> 00:13:23,520 Speaker 2: going to continue on in a fat loss phase, I 294 00:13:23,559 --> 00:13:26,000 Speaker 2: wouldn't be adding more than i'd say three or four 295 00:13:26,080 --> 00:13:29,000 Speaker 2: hundred calories max in because I really think that's going 296 00:13:29,040 --> 00:13:30,680 Speaker 2: to backfire if you do too much more than that, 297 00:13:30,760 --> 00:13:32,600 Speaker 2: and you will actively gain a little bit of weight, 298 00:13:32,640 --> 00:13:34,920 Speaker 2: which is fine if you can keep that in check 299 00:13:34,960 --> 00:13:36,760 Speaker 2: for a week or two then put yourself back into 300 00:13:36,760 --> 00:13:38,840 Speaker 2: the deficit. But I think a lot of people struggle 301 00:13:38,880 --> 00:13:41,280 Speaker 2: once they start readding calories back in to then go 302 00:13:41,400 --> 00:13:43,640 Speaker 2: back the other way. So I tend to use it 303 00:13:43,760 --> 00:13:45,719 Speaker 2: really at the end of a period of darting for 304 00:13:45,800 --> 00:13:48,000 Speaker 2: my clients or when we know metabolically they kind of 305 00:13:48,000 --> 00:13:50,600 Speaker 2: tapped out, like we can't really do any more exercise, 306 00:13:50,640 --> 00:13:53,240 Speaker 2: we can't really pull back on nutrition anymore. The only 307 00:13:53,280 --> 00:13:55,079 Speaker 2: real way to go from there is to add calories 308 00:13:55,080 --> 00:13:56,880 Speaker 2: back in. So I tend to use it at the 309 00:13:57,000 --> 00:13:58,720 Speaker 2: end of a deficit, but I do know that people 310 00:13:58,800 --> 00:14:01,280 Speaker 2: use it more of like a you know, calorie cycling 311 00:14:01,360 --> 00:14:03,320 Speaker 2: kind of thing along the way. So what are your 312 00:14:03,320 --> 00:14:05,000 Speaker 2: thoughts in reverse darting? Do you use it a lot 313 00:14:05,000 --> 00:14:05,679 Speaker 2: with your clients? 314 00:14:06,080 --> 00:14:09,640 Speaker 1: I think it's fascinating concept because certainly I often have 315 00:14:09,800 --> 00:14:15,320 Speaker 1: clients who fit that criteria of you know, long termy 316 00:14:15,480 --> 00:14:18,319 Speaker 1: twelve hundred calorie eaters, or they've done the eight hundred 317 00:14:18,400 --> 00:14:22,120 Speaker 1: calorie diet and they're just stuck. So they're not necessarily 318 00:14:22,480 --> 00:14:25,800 Speaker 1: needing to lose twenty kilos, but they're still holding five 319 00:14:26,000 --> 00:14:29,440 Speaker 1: six and it's just they can't they're exercising, you know, 320 00:14:29,480 --> 00:14:32,440 Speaker 1: they're basically in too much of a deficit, and then 321 00:14:32,480 --> 00:14:35,200 Speaker 1: to grade them up slowly. But what I would say, 322 00:14:35,200 --> 00:14:38,160 Speaker 1: it takes time. You can't go from eating eight hundred, 323 00:14:38,200 --> 00:14:42,120 Speaker 1: one thousand calories for months and then expect it to change. 324 00:14:42,200 --> 00:14:45,000 Speaker 1: You've really got to do it very slowly, and you've 325 00:14:45,040 --> 00:14:47,520 Speaker 1: got to commit fully. So I also see the situation 326 00:14:47,560 --> 00:14:50,440 Speaker 1: where clients will increase the calories for two or three 327 00:14:50,520 --> 00:14:53,840 Speaker 1: days and then go back to restriction or exercise more 328 00:14:53,880 --> 00:14:56,680 Speaker 1: and it just doesn't work. It's really about consistency and 329 00:14:56,760 --> 00:15:00,560 Speaker 1: working through it. So it's a true key one. You're 330 00:15:00,640 --> 00:15:02,160 Speaker 1: sort of one of the probably I would say, the 331 00:15:02,240 --> 00:15:04,480 Speaker 1: experts in the area. But you're right it has been 332 00:15:04,480 --> 00:15:07,200 Speaker 1: coming up more and more in sort of media people 333 00:15:07,240 --> 00:15:09,560 Speaker 1: talking about it because I think Leanne there's a lot 334 00:15:09,560 --> 00:15:12,160 Speaker 1: of people who have done these really restricted diets for 335 00:15:12,240 --> 00:15:16,240 Speaker 1: long periods and you know, without using profanities on the podcast, 336 00:15:16,280 --> 00:15:21,120 Speaker 1: they've really stuffed their metabolism. So it's consistency over time 337 00:15:21,200 --> 00:15:24,120 Speaker 1: and really allowing that two three month period of consistent 338 00:15:24,120 --> 00:15:26,520 Speaker 1: eating to start to shift it. But you've got to 339 00:15:26,520 --> 00:15:28,800 Speaker 1: trust in the process because yeah, just doing it for 340 00:15:28,840 --> 00:15:31,520 Speaker 1: a couple of days won't see results. You've got to 341 00:15:31,520 --> 00:15:35,520 Speaker 1: be patient, all right. Well, for our final segment of today, 342 00:15:35,560 --> 00:15:37,920 Speaker 1: this actually came from one of our listener questions and 343 00:15:38,000 --> 00:15:41,400 Speaker 1: we do go through those lists to get content, so 344 00:15:41,680 --> 00:15:43,640 Speaker 1: if there's something and a few people have put some 345 00:15:43,680 --> 00:15:45,880 Speaker 1: really good topics down recently and I've been like, that's 346 00:15:45,920 --> 00:15:48,560 Speaker 1: really helpful, We'll take it. So this one has come 347 00:15:48,600 --> 00:15:52,080 Speaker 1: from that on our Instagram. And it's a question about 348 00:15:52,240 --> 00:15:56,320 Speaker 1: sweetness and are they as toxic as they've spoken about, 349 00:15:56,360 --> 00:15:59,960 Speaker 1: because certainly in sensationalized metia articles artificial sweetness, which were 350 00:16:00,240 --> 00:16:03,840 Speaker 1: we're traditionally you know, the sucrolois and the splendor and 351 00:16:03,880 --> 00:16:07,120 Speaker 1: the esparta based options that came through in the eighties 352 00:16:07,160 --> 00:16:09,480 Speaker 1: and seventies, and we're in the original kind of diet 353 00:16:09,560 --> 00:16:12,920 Speaker 1: cloak and pepsi and indeed are still in a number 354 00:16:12,960 --> 00:16:16,320 Speaker 1: of those kind of traditional soft drinks. You know, there's 355 00:16:16,400 --> 00:16:19,400 Speaker 1: always been questioned about whether they're bad for us. Now 356 00:16:19,520 --> 00:16:23,720 Speaker 1: you could pull thousands of research papers. Some show no issue, 357 00:16:23,840 --> 00:16:27,760 Speaker 1: some show that they disrupt the cell and have neurological impacts, 358 00:16:27,800 --> 00:16:31,640 Speaker 1: particularly when they interact with preservatives. I think the issue 359 00:16:31,680 --> 00:16:35,200 Speaker 1: for Melian is not they're certainly not toxic, but you'd 360 00:16:35,200 --> 00:16:37,280 Speaker 1: have to question how good they are for us. And 361 00:16:37,320 --> 00:16:39,920 Speaker 1: the issue is that artificial sweetener is up to two 362 00:16:39,960 --> 00:16:42,840 Speaker 1: hundred times sweeter than sugar itself, so there is evidence 363 00:16:42,880 --> 00:16:44,720 Speaker 1: to show it does prime the brain to look for 364 00:16:44,760 --> 00:16:49,120 Speaker 1: more sweet food. Now, anecdotally I find that it drives appetite, 365 00:16:49,480 --> 00:16:52,160 Speaker 1: so you know, there's some sort of discussion that when 366 00:16:52,200 --> 00:16:54,520 Speaker 1: the body realizes it hasn't had the calories, it sort 367 00:16:54,520 --> 00:16:57,600 Speaker 1: of has a rebound effect. So my position on them is, 368 00:16:57,800 --> 00:17:00,320 Speaker 1: like most things in moderation, it's not the end of 369 00:17:00,320 --> 00:17:02,200 Speaker 1: the world. But if you're sucking on two three diet 370 00:17:02,240 --> 00:17:03,720 Speaker 1: cokes a day, it's probably not great for you. It 371 00:17:03,720 --> 00:17:05,720 Speaker 1: won't be great for your sleep. And it is an 372 00:17:05,800 --> 00:17:09,760 Speaker 1: artificial process absolutely processed food soft drink in general. But 373 00:17:09,840 --> 00:17:12,520 Speaker 1: of course, you know, artificial sweetener is highly processed, and 374 00:17:13,119 --> 00:17:15,679 Speaker 1: as dieticians, we're always trying to minimize the amount of 375 00:17:15,680 --> 00:17:18,440 Speaker 1: processed food. So we're certainly not saying that full strength 376 00:17:18,480 --> 00:17:20,359 Speaker 1: soft trick's better. We're saying, if people were going to 377 00:17:20,400 --> 00:17:22,480 Speaker 1: have one, a diet's better, and then what would be 378 00:17:22,480 --> 00:17:25,800 Speaker 1: better again is to have a naturally sweetened alternative. So 379 00:17:26,160 --> 00:17:27,720 Speaker 1: I think it sits in that middle ground. It's not 380 00:17:27,720 --> 00:17:29,679 Speaker 1: black and white. I certainly wouldn't call them toxic, but 381 00:17:29,680 --> 00:17:31,440 Speaker 1: I certainly wouldn't say they're good for us. I will 382 00:17:31,480 --> 00:17:33,760 Speaker 1: try and minimize them in the diet, and if you 383 00:17:33,840 --> 00:17:36,280 Speaker 1: have one of those suggestions that you're quite addicted to 384 00:17:36,320 --> 00:17:38,800 Speaker 1: it and needed, i'd start to wean off. So if 385 00:17:38,800 --> 00:17:40,880 Speaker 1: you're someone who's having two three diet cokes a day 386 00:17:41,680 --> 00:17:44,160 Speaker 1: or similar kind of products, I'd start just to wean 387 00:17:44,280 --> 00:17:46,600 Speaker 1: down over time, because basically for me and the less 388 00:17:46,640 --> 00:17:48,639 Speaker 1: sweet food in the diet we have, the better. An 389 00:17:48,720 --> 00:17:50,639 Speaker 1: artificial sweetener is going to give you a lot of 390 00:17:50,680 --> 00:17:52,440 Speaker 1: sweetness in the diet. 391 00:17:52,480 --> 00:17:54,080 Speaker 2: And I've certainly seen that with a lot of my 392 00:17:54,119 --> 00:17:56,480 Speaker 2: clients where it goes from being this, oh, I'm just 393 00:17:56,520 --> 00:17:58,280 Speaker 2: going to have one occasionally, in too, I now have 394 00:17:58,400 --> 00:18:00,520 Speaker 2: one a day with my lunch. Now I'm having one 395 00:18:00,560 --> 00:18:02,879 Speaker 2: with lunch and with dinner every day. Now I'm up 396 00:18:02,920 --> 00:18:05,119 Speaker 2: to three cans a day. So it's very much something 397 00:18:05,160 --> 00:18:07,040 Speaker 2: that I think the more you have, the more the 398 00:18:07,080 --> 00:18:09,399 Speaker 2: body wants, and the more the body seems to crave. 399 00:18:09,760 --> 00:18:11,280 Speaker 2: So I'm like you, I don't really have a problem 400 00:18:11,320 --> 00:18:13,400 Speaker 2: with my clients having it occasionally. You know, if they're 401 00:18:13,400 --> 00:18:15,280 Speaker 2: going to go to a backyard barbecue and everyone else 402 00:18:15,359 --> 00:18:18,200 Speaker 2: is chowering down on alcohol or full string soft drinks, yeah, 403 00:18:18,200 --> 00:18:20,080 Speaker 2: I'd much rather they had a diet coke or a 404 00:18:20,080 --> 00:18:22,359 Speaker 2: diet lemonade or something. I mean, sure water is the 405 00:18:22,359 --> 00:18:24,879 Speaker 2: preferable choice, but you know, sometimes you just you know, 406 00:18:25,000 --> 00:18:27,720 Speaker 2: especially have to, you know, been pregnant feeling nine months. 407 00:18:28,080 --> 00:18:29,600 Speaker 2: Sometimes just water doesn't cut it, do you know what 408 00:18:29,600 --> 00:18:31,840 Speaker 2: I mean? Like, sometimes you just want something a little more. 409 00:18:31,880 --> 00:18:34,600 Speaker 2: So my choice would be a kombucha or sparkling water 410 00:18:34,640 --> 00:18:36,439 Speaker 2: with a bit of line. But sure I'm partial to 411 00:18:36,480 --> 00:18:38,200 Speaker 2: a little bit of a diet soft drink or something 412 00:18:38,240 --> 00:18:40,840 Speaker 2: like that. If it's hot, it's summer, everybody else around 413 00:18:40,840 --> 00:18:43,320 Speaker 2: me is drinking delicious things. I can't partake in any 414 00:18:43,359 --> 00:18:46,520 Speaker 2: alcoholic beverages. I'm certainly going to have something more so 415 00:18:46,600 --> 00:18:48,639 Speaker 2: than just water day in and day out. Put it 416 00:18:48,640 --> 00:18:51,480 Speaker 2: that way. So obviously water herbal teas are our best choices, 417 00:18:51,760 --> 00:18:54,040 Speaker 2: but I certainly don't think they're toxic either. But I 418 00:18:54,040 --> 00:18:56,879 Speaker 2: think where this question really originated from was there's a 419 00:18:56,880 --> 00:19:00,439 Speaker 2: lot of media talk this week online because because the 420 00:19:00,480 --> 00:19:04,640 Speaker 2: World Health Organization or WHO recently released these new guidelines 421 00:19:04,760 --> 00:19:08,760 Speaker 2: that were actually commenting against the use of non sugar sweetness. 422 00:19:08,960 --> 00:19:11,680 Speaker 2: So they're actually recommending that, you know, they're the recommended 423 00:19:11,720 --> 00:19:15,000 Speaker 2: health body worldwide, they were actually saying that you shouldn't 424 00:19:15,080 --> 00:19:17,760 Speaker 2: use them, particularly if you're somebody that needs to control 425 00:19:17,800 --> 00:19:21,560 Speaker 2: their body weight or has diabetes. So essentially their recommendations 426 00:19:21,600 --> 00:19:25,080 Speaker 2: were based on their findings of a systematic review that 427 00:19:25,520 --> 00:19:29,280 Speaker 2: suggested that the use of non sugar sweetness didn't actually 428 00:19:29,320 --> 00:19:32,600 Speaker 2: offer any long term benefits in reducing body fat in 429 00:19:32,640 --> 00:19:35,919 Speaker 2: adults or children. And then this review went on to 430 00:19:35,960 --> 00:19:39,600 Speaker 2: say that there may also have been potential undesirable effects 431 00:19:39,640 --> 00:19:42,600 Speaker 2: in the long term use of these non sugar sweetness 432 00:19:42,640 --> 00:19:45,000 Speaker 2: such as an increased risk of type two diabetes, an 433 00:19:45,000 --> 00:19:48,640 Speaker 2: increased risk of cardiovascular disease, and even mortality in adults. 434 00:19:48,800 --> 00:19:51,119 Speaker 2: So people kind of took that and went like nuts 435 00:19:51,119 --> 00:19:53,440 Speaker 2: with it, and people were very polarized. They are either 436 00:19:53,480 --> 00:19:56,320 Speaker 2: all for it or they're all against it. And I mean, 437 00:19:56,440 --> 00:19:58,159 Speaker 2: like you said, Susie, if you look up, there have 438 00:19:58,240 --> 00:20:02,000 Speaker 2: been so many studies in good quality, bigger systematic you know, 439 00:20:02,040 --> 00:20:04,760 Speaker 2: not just systematic reviews like big you know, big rct 440 00:20:04,920 --> 00:20:07,520 Speaker 2: s type studies that show that you know, sometimes they're safe, 441 00:20:07,560 --> 00:20:10,280 Speaker 2: sometimes they are not. If you put two populations together, 442 00:20:10,320 --> 00:20:12,639 Speaker 2: you've got you know, two sets of obese people. The 443 00:20:12,680 --> 00:20:15,160 Speaker 2: ones using you know, diet soft drinks will lose more 444 00:20:15,160 --> 00:20:17,320 Speaker 2: weight than the ones that aren't using diet soft drinks. 445 00:20:17,359 --> 00:20:19,399 Speaker 2: So they can be shown in a lot of research 446 00:20:19,480 --> 00:20:22,000 Speaker 2: articles to be quite helpful, but I think it's really 447 00:20:22,040 --> 00:20:24,800 Speaker 2: around the amount that you're having and the frequency that 448 00:20:24,840 --> 00:20:28,000 Speaker 2: you're having it. So I don't necessarily agree with the 449 00:20:28,119 --> 00:20:30,840 Speaker 2: position statement that you should avoid them all together because 450 00:20:30,840 --> 00:20:33,800 Speaker 2: I think that when you're looking at the large percentage 451 00:20:33,840 --> 00:20:35,959 Speaker 2: of the group that does have these drinks, they are 452 00:20:36,080 --> 00:20:38,440 Speaker 2: people who are living in bodies that are, you know, 453 00:20:38,560 --> 00:20:40,720 Speaker 2: much larger than they should be. They are the overweight 454 00:20:40,760 --> 00:20:43,720 Speaker 2: to obest population. So it's kind of like what came first, 455 00:20:43,760 --> 00:20:45,640 Speaker 2: the chicken or the egg, Like it's like, did they 456 00:20:45,840 --> 00:20:48,800 Speaker 2: already have an increased risk of type two diabetes anyway? 457 00:20:49,240 --> 00:20:51,280 Speaker 2: Or are they drinking these diet soft drinks and now 458 00:20:51,280 --> 00:20:53,320 Speaker 2: they have an increased risk of type two diabetes. So 459 00:20:53,359 --> 00:20:55,560 Speaker 2: I think that was where a lot of people online 460 00:20:55,600 --> 00:20:57,760 Speaker 2: that was a bit of uproar about because they were like, 461 00:20:57,880 --> 00:20:59,920 Speaker 2: it's just not a great quality study to be based 462 00:21:00,040 --> 00:21:03,680 Speaker 2: seeing a worldwide recommendation on. So I think we're the 463 00:21:03,720 --> 00:21:06,280 Speaker 2: same positions Zusie here on the Nutrition couch. If you 464 00:21:06,400 --> 00:21:10,000 Speaker 2: enjoy them, have them occasionally, make sure that if you 465 00:21:10,119 --> 00:21:12,240 Speaker 2: are finding them creeping more and more and more into 466 00:21:12,280 --> 00:21:13,879 Speaker 2: your diet, you just kind of cut it off and 467 00:21:13,920 --> 00:21:16,320 Speaker 2: go a bit cold Turkey for a while, but Lazizi 468 00:21:16,359 --> 00:21:18,760 Speaker 2: said they do tend to prime the brain into wanting 469 00:21:18,760 --> 00:21:20,600 Speaker 2: more and more sweet things. If you're someone that has 470 00:21:20,640 --> 00:21:22,800 Speaker 2: a diet coke with your lunch every day or every 471 00:21:22,800 --> 00:21:25,520 Speaker 2: other day, then you're finding that your sugar cravings after 472 00:21:25,560 --> 00:21:27,680 Speaker 2: dinner are really getting up there. Or you have lunch 473 00:21:27,720 --> 00:21:29,680 Speaker 2: and the diet coke doesn't quite cut it and you 474 00:21:29,720 --> 00:21:32,760 Speaker 2: feel like something sweet around two pm every day, maybe 475 00:21:32,760 --> 00:21:35,120 Speaker 2: that's an indication that you really do need to cut back. 476 00:21:35,160 --> 00:21:37,159 Speaker 2: So I certainly don't think they're toxic, but we are 477 00:21:37,200 --> 00:21:39,720 Speaker 2: certainly not out here promoting the use of diet soft 478 00:21:39,800 --> 00:21:42,840 Speaker 2: drinks or anything like that. So just an interesting conversation 479 00:21:42,960 --> 00:21:45,280 Speaker 2: I think to have between health professionals. 480 00:21:45,320 --> 00:21:47,360 Speaker 1: True, and you can't half tell the AD's a bit 481 00:21:47,359 --> 00:21:49,520 Speaker 1: bitter that when we went to lunch today she didn't 482 00:21:49,520 --> 00:21:50,639 Speaker 1: get to have a glass of froze. 483 00:21:50,640 --> 00:21:54,280 Speaker 2: Eh, Susie ordered an extra large one. Just just find me. 484 00:21:56,440 --> 00:21:59,600 Speaker 1: Deformation on the podcast. I will say though, that if 485 00:21:59,640 --> 00:22:02,720 Speaker 1: I have a coke in the night, I get itchy 486 00:22:02,760 --> 00:22:05,280 Speaker 1: skin and always have a terrible sleep. So that's actually 487 00:22:05,280 --> 00:22:07,359 Speaker 1: what turns me off because I love it too, but 488 00:22:07,520 --> 00:22:09,400 Speaker 1: whenever I drink it. It just keeps me up half 489 00:22:09,440 --> 00:22:11,320 Speaker 1: the night. So there's something in there. It's not even 490 00:22:11,320 --> 00:22:13,159 Speaker 1: the caffeine, because it doesn't matter what time I have it. 491 00:22:13,200 --> 00:22:15,240 Speaker 1: There's something in there that really irritates my skin and 492 00:22:15,320 --> 00:22:18,520 Speaker 1: makes me so that's my case study of one. So 493 00:22:18,640 --> 00:22:20,240 Speaker 1: if I want to have a good sleep, I can't 494 00:22:20,240 --> 00:22:22,879 Speaker 1: have it anyway. That's enough. That's enough of that. That 495 00:22:22,880 --> 00:22:24,480 Speaker 1: brings us to the end of the nutrition couch for 496 00:22:24,480 --> 00:22:26,959 Speaker 1: another week. Please keep telling your friends about us, and 497 00:22:27,000 --> 00:22:28,960 Speaker 1: we're excited to say that we have got a new 498 00:22:29,000 --> 00:22:31,560 Speaker 1: guide coming. We are very busy putting together all of 499 00:22:31,600 --> 00:22:34,560 Speaker 1: our favorite snacks, which is proving to be bigger than 500 00:22:34,600 --> 00:22:36,800 Speaker 1: ben Hurst. It's taking us a bit longer than we thought, 501 00:22:36,840 --> 00:22:39,359 Speaker 1: but that will be out very very soon, maybe by 502 00:22:39,440 --> 00:22:41,840 Speaker 1: the time the Anne has her baby. So we will 503 00:22:41,840 --> 00:22:44,879 Speaker 1: see you on Wednesday for our midweek motivational drop. 504 00:22:45,000 --> 00:22:45,760 Speaker 2: Thanks for listening. 505 00:22:45,960 --> 00:22:48,800 Speaker 1: Have a good week.