1 00:00:00,640 --> 00:00:03,120 Speaker 1: Are you a fairly routine person when it comes to 2 00:00:03,200 --> 00:00:05,960 Speaker 1: your eating and exercise habits. Do you find that you 3 00:00:06,000 --> 00:00:08,840 Speaker 1: eat a healthy, calorie controlled diet most of the time 4 00:00:08,960 --> 00:00:11,480 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 00:00:15,120 --> 00:00:19,959 Speaker 1: ever wondered if you may need to reverse diet? On 7 00:00:20,040 --> 00:00:22,760 Speaker 1: today's episode of The Nutrition Couch, we take a closer 8 00:00:22,800 --> 00:00:25,919 Speaker 1: look at reverse dieting and science that it might be 9 00:00:25,960 --> 00:00:28,000 Speaker 1: the diet intervention that you need. 10 00:00:28,560 --> 00:00:28,720 Speaker 2: Hi. 11 00:00:28,800 --> 00:00:31,200 Speaker 3: I'm Susie Burrow and Emily and Wood and. 12 00:00:31,200 --> 00:00:34,080 Speaker 1: Each week we bring you The Nutrition Couch, a biweekly 13 00:00:34,200 --> 00:00:36,600 Speaker 1: podcast that gets you up to date on everything you 14 00:00:36,680 --> 00:00:39,319 Speaker 1: need to know in the world of nutrition as well 15 00:00:39,320 --> 00:00:42,320 Speaker 1: as reverse dieting. Today we're taking a closer look at 16 00:00:42,320 --> 00:00:45,160 Speaker 1: the easy, practical ways you can improve your own blood 17 00:00:45,159 --> 00:00:49,280 Speaker 1: gluecose control, and our listener question is all about sweetness 18 00:00:49,440 --> 00:00:51,320 Speaker 1: and which are the ones to stay well clear of 19 00:00:51,520 --> 00:00:54,760 Speaker 1: and why so kick us off today, Leanne. A couple 20 00:00:54,800 --> 00:00:56,760 Speaker 1: of weeks ago, we had a little chat about the 21 00:00:56,760 --> 00:01:00,120 Speaker 1: importance of tipping aware of your blood glucose and and 22 00:01:00,640 --> 00:01:03,440 Speaker 1: HbA one C level, which is a marker of glucose 23 00:01:03,520 --> 00:01:07,240 Speaker 1: levels as you get older, because small changes or shifts 24 00:01:07,319 --> 00:01:11,040 Speaker 1: upwards can be suggestive that it's time to take some 25 00:01:11,120 --> 00:01:14,480 Speaker 1: action in terms of looking after your blood glucose and 26 00:01:14,520 --> 00:01:17,399 Speaker 1: making sure your insulin levels are not elevated in the background. 27 00:01:18,000 --> 00:01:20,600 Speaker 1: Very important for cell health, and I guess what we 28 00:01:20,640 --> 00:01:23,800 Speaker 1: probably didn't say in that chat was why it's important 29 00:01:23,840 --> 00:01:27,480 Speaker 1: because basically, even though glucose is the primary fuel for 30 00:01:27,520 --> 00:01:31,280 Speaker 1: the muscles and the brain, abnormally high levels of glucose 31 00:01:31,319 --> 00:01:35,040 Speaker 1: are extremely damaging to our cells. And one of the 32 00:01:35,080 --> 00:01:38,760 Speaker 1: things it does is basically age the cell more quickly, 33 00:01:39,400 --> 00:01:43,000 Speaker 1: certainly the look of cells and they become more damaged, 34 00:01:43,040 --> 00:01:46,520 Speaker 1: so it can contribute to aging. It leaves us more 35 00:01:46,520 --> 00:01:50,360 Speaker 1: prone to disease states and inflammation in the body. So 36 00:01:50,680 --> 00:01:53,840 Speaker 1: blood glucose control is a concept that's actually relevant to 37 00:01:54,040 --> 00:01:56,960 Speaker 1: all of us regardless of our risk of diabetes, although 38 00:01:56,960 --> 00:01:59,520 Speaker 1: it is more important for that. And if you sort 39 00:01:59,560 --> 00:02:02,000 Speaker 1: of were reading a lot about diets and nutrition even 40 00:02:02,040 --> 00:02:04,320 Speaker 1: going about twenty years, you would have been very familiar 41 00:02:04,360 --> 00:02:07,400 Speaker 1: with the concept of glycemic index that had been sort 42 00:02:07,440 --> 00:02:11,880 Speaker 1: of really thoroughly investigated and shared research from the University 43 00:02:11,880 --> 00:02:14,120 Speaker 1: of Sydney and Jenny brand Miller who pioneed a lot 44 00:02:14,160 --> 00:02:17,560 Speaker 1: of the early research in glycimic index, which basically showed 45 00:02:17,600 --> 00:02:21,560 Speaker 1: that different carbohydrate containing foods released glucose levels into the 46 00:02:21,639 --> 00:02:24,560 Speaker 1: blood at different rates. So we'd previously always spoke about 47 00:02:24,560 --> 00:02:28,840 Speaker 1: carbohydrates in terms of simple sugars and complex carbohydrates, but 48 00:02:28,960 --> 00:02:31,519 Speaker 1: what we now know is that the glycemic index, or 49 00:02:31,560 --> 00:02:36,600 Speaker 1: specifically glycemic load of different carbohydrate foods is predictive of 50 00:02:36,639 --> 00:02:39,560 Speaker 1: how quickly or how slowly those glucose levels peak and 51 00:02:39,880 --> 00:02:43,120 Speaker 1: reduce again, and it's those glucose peaks that we really 52 00:02:43,160 --> 00:02:45,640 Speaker 1: all of us want to steer well clear of because 53 00:02:45,639 --> 00:02:48,960 Speaker 1: that's when that damage at a cellular level is occurring. 54 00:02:49,000 --> 00:02:52,400 Speaker 1: And hence the general recommendation for whole grain and low 55 00:02:52,440 --> 00:02:57,200 Speaker 1: GI foods, so things like carbohydrates like legumes and whole 56 00:02:57,280 --> 00:03:01,280 Speaker 1: grains like oats, and foods that are minim processed compared 57 00:03:01,320 --> 00:03:05,360 Speaker 1: to say, refined cereals and grains like white rice or 58 00:03:05,800 --> 00:03:07,840 Speaker 1: refined cereals white brands. 59 00:03:07,880 --> 00:03:09,200 Speaker 3: So it's kind of. 60 00:03:09,120 --> 00:03:11,480 Speaker 1: An indirect marker of the quality of the food, but 61 00:03:11,560 --> 00:03:15,000 Speaker 1: quite important when it comes to looking after blood glucose levels. 62 00:03:15,000 --> 00:03:18,359 Speaker 1: So we thought it pertinent today to share some more 63 00:03:18,400 --> 00:03:21,680 Speaker 1: practical tips on easy ways we can all manage our 64 00:03:21,720 --> 00:03:25,400 Speaker 1: glucose levels better, because certainly there are benefits in terms 65 00:03:25,400 --> 00:03:28,600 Speaker 1: of appetite control how we feel each day. And I 66 00:03:28,600 --> 00:03:30,720 Speaker 1: always like to talk about it Leean in terms of 67 00:03:30,720 --> 00:03:32,760 Speaker 1: anti aging, because a lot of my clients are in 68 00:03:32,760 --> 00:03:35,440 Speaker 1: their forties and fifties, and certainly myself. You know, once 69 00:03:35,440 --> 00:03:37,560 Speaker 1: you start to lose your estrogen, you'll notice your skin 70 00:03:37,640 --> 00:03:41,320 Speaker 1: changes quite dramatically, and indeed, optimal blood glucose control is 71 00:03:41,480 --> 00:03:44,160 Speaker 1: a very powerful anti aging strategy. So if you need 72 00:03:44,280 --> 00:03:46,080 Speaker 1: to be convinced a little bit more, so, I'll run 73 00:03:46,120 --> 00:03:47,800 Speaker 1: through some of them and then I'll get Leanta to 74 00:03:47,840 --> 00:03:50,080 Speaker 1: add a few of her own. We could talk about 75 00:03:50,120 --> 00:03:52,640 Speaker 1: it in terms of exercise, but a tip you know, 76 00:03:53,080 --> 00:03:56,440 Speaker 1: exercise will certainly help remove glucose from the blood stream, 77 00:03:56,520 --> 00:03:57,240 Speaker 1: so it's all good. 78 00:03:57,440 --> 00:03:59,000 Speaker 3: The more muscle mass we have, the better. 79 00:03:59,040 --> 00:04:00,800 Speaker 1: But a little trickly, and I like to share with 80 00:04:00,800 --> 00:04:04,160 Speaker 1: my own clients, is to move after meals because that 81 00:04:04,280 --> 00:04:06,440 Speaker 1: is the time when the glucose levels will generally be 82 00:04:06,520 --> 00:04:08,480 Speaker 1: highest in the bloodstream. You know, if you've got up 83 00:04:08,480 --> 00:04:10,000 Speaker 1: in the morning and had a couple of slices of 84 00:04:10,040 --> 00:04:13,720 Speaker 1: toast or at lunchtime had some sushi, you know, relative 85 00:04:13,960 --> 00:04:16,839 Speaker 1: high amounts of carbohydrate, but often we go and sit 86 00:04:16,880 --> 00:04:18,839 Speaker 1: back at our desk or after dinner, we go and 87 00:04:18,839 --> 00:04:20,960 Speaker 1: sit down for several hours, and that's one of the 88 00:04:20,960 --> 00:04:23,560 Speaker 1: worst things you can do for blood glucose control. So certainly, 89 00:04:23,800 --> 00:04:26,000 Speaker 1: for anyone listening who's at high risk of diabetes or 90 00:04:26,040 --> 00:04:29,120 Speaker 1: has insulin resistance, you absolutely must commit to moving after 91 00:04:29,160 --> 00:04:31,520 Speaker 1: a meal. Twenty thirty minutes of a brisk walk would 92 00:04:31,520 --> 00:04:34,240 Speaker 1: be amazing, or at least cleaning up after dinner, having 93 00:04:34,279 --> 00:04:36,039 Speaker 1: your lunch at your desk at work and then going 94 00:04:36,080 --> 00:04:38,640 Speaker 1: for a walk, Because most of us could certainly do 95 00:04:38,680 --> 00:04:40,440 Speaker 1: a bit more on our feed after we eat to 96 00:04:40,520 --> 00:04:43,920 Speaker 1: aid that natural blood glucose removal. We want to keep 97 00:04:43,960 --> 00:04:46,560 Speaker 1: a close eye on carbohydrate intake. Now we're certainly not 98 00:04:46,680 --> 00:04:49,039 Speaker 1: encouraging people to follow low carb diets, but what we're 99 00:04:49,040 --> 00:04:52,239 Speaker 1: saying is there's a big difference between having a meal 100 00:04:52,279 --> 00:04:54,479 Speaker 1: that's got a piece of chicken, two cups of veggies, 101 00:04:54,480 --> 00:04:57,320 Speaker 1: and half a cup of brown rice, and having a 102 00:04:57,360 --> 00:04:59,720 Speaker 1: piece of chicken, half that amount of veggies and two 103 00:04:59,760 --> 00:05:02,880 Speaker 1: cups of white rice. So certainly, aiming for the lower 104 00:05:02,920 --> 00:05:05,560 Speaker 1: GI carbs like the veggies with their skin on like 105 00:05:05,600 --> 00:05:09,159 Speaker 1: a jacket, potato, brown or black rice in a control 106 00:05:09,279 --> 00:05:12,560 Speaker 1: portion lower GI carbs, but you've got to measure the 107 00:05:12,600 --> 00:05:15,640 Speaker 1: portions and that's where the glycemic load comes into it. 108 00:05:15,640 --> 00:05:17,760 Speaker 1: It's not enough just to have low GI foods. You've 109 00:05:17,760 --> 00:05:20,839 Speaker 1: also got to keep the portions controlled. And that's roughly 110 00:05:20,839 --> 00:05:23,040 Speaker 1: a third to half a cup is a small serve, 111 00:05:23,760 --> 00:05:25,679 Speaker 1: up to say three quarters to one for a larger 112 00:05:25,720 --> 00:05:28,240 Speaker 1: frame person or someone doing a lot of activity, but 113 00:05:28,360 --> 00:05:30,599 Speaker 1: certainly people might be having two or three times that, 114 00:05:30,680 --> 00:05:33,200 Speaker 1: particularly if you're eating meals away from the home, where 115 00:05:33,400 --> 00:05:36,159 Speaker 1: pasta and rice are often used as fillers or heavy 116 00:05:36,200 --> 00:05:39,520 Speaker 1: bread bases. So that's another easy trick. A few little 117 00:05:39,520 --> 00:05:44,640 Speaker 1: other tricks and sort of some growing evidence around is too. 118 00:05:45,279 --> 00:05:48,480 Speaker 1: A few supplements, so vinegar, apple, sided vinegar or vinegar 119 00:05:48,480 --> 00:05:50,320 Speaker 1: in general. Adding that to a meal will help to 120 00:05:50,320 --> 00:05:53,560 Speaker 1: lower the glycemic load of that food, as well as cinnamon. 121 00:05:53,800 --> 00:05:56,159 Speaker 1: So for example, if you have oats for breakfast, adding 122 00:05:56,200 --> 00:05:58,560 Speaker 1: some cinnamon it's a really great thing to add in 123 00:05:58,600 --> 00:06:02,400 Speaker 1: there to help regulate glucose. And also the supplement berberine, 124 00:06:02,400 --> 00:06:05,080 Speaker 1: which we spoke about recently. There is some evidence to 125 00:06:05,080 --> 00:06:08,000 Speaker 1: show that that too can aid blood glucose control. So 126 00:06:08,080 --> 00:06:10,920 Speaker 1: that's if you have some interest in supplementation and wanted 127 00:06:11,000 --> 00:06:13,200 Speaker 1: to try something, that's certainly one that is worth looking at, 128 00:06:13,200 --> 00:06:16,000 Speaker 1: as long as you stick to recommended doses and then 129 00:06:16,040 --> 00:06:18,760 Speaker 1: just a couple of other specific nutrient groups before I 130 00:06:18,800 --> 00:06:23,400 Speaker 1: pass to lean. Certainly, in Australia, our soil is extremely 131 00:06:23,480 --> 00:06:26,839 Speaker 1: low in the nutrient chromium, which is a trace mineral 132 00:06:26,880 --> 00:06:29,720 Speaker 1: found in a very small handful of foods and it's 133 00:06:29,960 --> 00:06:33,160 Speaker 1: closely linked to blood glucose control. Now, if you buy 134 00:06:33,200 --> 00:06:36,160 Speaker 1: any of those blood glucose control supplements, they often got 135 00:06:36,200 --> 00:06:38,919 Speaker 1: chromium added. Now I wouldn't encourage people to do that, 136 00:06:39,000 --> 00:06:41,840 Speaker 1: but I would encourage people to eat more foods with chromium, 137 00:06:41,880 --> 00:06:44,840 Speaker 1: which includes nuts, but also cocoa, So a bit of 138 00:06:44,920 --> 00:06:48,240 Speaker 1: dark chocolate or cocoa powder can really increase your intake 139 00:06:48,279 --> 00:06:51,520 Speaker 1: of chromium. Milo is another one, or ovaltine and also 140 00:06:51,640 --> 00:06:54,839 Speaker 1: magnesium rich food so again another nutrient that we tend 141 00:06:54,880 --> 00:06:58,360 Speaker 1: to not get enough of, very powerfully involved in glucose regulation. 142 00:06:58,480 --> 00:07:00,440 Speaker 1: And again some more evidence to include. To serve a 143 00:07:00,520 --> 00:07:03,120 Speaker 1: nuts each day, make sure you're having whole grains, whether 144 00:07:03,160 --> 00:07:05,760 Speaker 1: it's oats or whole grain bread or crackers with grains 145 00:07:05,800 --> 00:07:08,040 Speaker 1: in them, and at least a couple of serves of 146 00:07:08,120 --> 00:07:10,680 Speaker 1: leafy grains, So good reason to add a green type 147 00:07:10,760 --> 00:07:13,960 Speaker 1: juice or smoothie into your diet. So I feel like 148 00:07:14,000 --> 00:07:15,600 Speaker 1: I've spoken for two hours on that land. 149 00:07:15,640 --> 00:07:16,720 Speaker 3: Would you like to add any of your. 150 00:07:16,680 --> 00:07:19,480 Speaker 1: Own blood glucose control suggestions because. 151 00:07:19,240 --> 00:07:21,480 Speaker 3: You are just sitting there, I feel like you've covered it. 152 00:07:22,400 --> 00:07:23,760 Speaker 2: I will just go back to the point on apple 153 00:07:23,800 --> 00:07:27,160 Speaker 2: side of vinegar that is showing some new and exciting research. 154 00:07:27,400 --> 00:07:28,800 Speaker 2: But what I will say, if you're going to use it, 155 00:07:28,840 --> 00:07:31,000 Speaker 2: a lot of people are just shotting it by itself 156 00:07:31,040 --> 00:07:33,440 Speaker 2: before a meal. And certainly there has been some good 157 00:07:33,440 --> 00:07:36,000 Speaker 2: evidence to show that that does actively help to reduce 158 00:07:36,200 --> 00:07:38,680 Speaker 2: blood sugar levels, which has been very good for you know, 159 00:07:38,800 --> 00:07:41,320 Speaker 2: diabetics and those that are insulin resistant. But what I 160 00:07:41,360 --> 00:07:43,680 Speaker 2: will say from a dentist' perspective, or what my dentist 161 00:07:43,720 --> 00:07:45,760 Speaker 2: has told me, is that it really doesn't do much 162 00:07:45,760 --> 00:07:48,119 Speaker 2: with the enamel and your teeth whatsoever. So you really 163 00:07:48,160 --> 00:07:50,800 Speaker 2: want to be diluting your vinegar, and if you're drinking 164 00:07:50,800 --> 00:07:52,960 Speaker 2: it just in water, even drinking it through a straw 165 00:07:53,000 --> 00:07:55,360 Speaker 2: because otherwise it will actually wear down the enamel in 166 00:07:55,360 --> 00:07:57,440 Speaker 2: your teeth long term. So the better way to use 167 00:07:57,520 --> 00:08:00,000 Speaker 2: vinegar and when it comes to trying to regulate it 168 00:08:00,040 --> 00:08:02,640 Speaker 2: your blood glucose levels is actually, like Susie said, adding 169 00:08:02,640 --> 00:08:04,800 Speaker 2: it as part of in like a salad dressing or 170 00:08:04,840 --> 00:08:06,800 Speaker 2: adding it to the meal. Obviously, you know, gotta put 171 00:08:06,800 --> 00:08:09,160 Speaker 2: apple side vinegar into a smoothie, that would be disgusting, 172 00:08:09,920 --> 00:08:11,800 Speaker 2: But you know, if you can put it into more 173 00:08:11,800 --> 00:08:14,520 Speaker 2: of a main meal, try to really utilize it as 174 00:08:14,560 --> 00:08:16,280 Speaker 2: part of like a salad dressing or something, and you 175 00:08:16,320 --> 00:08:18,520 Speaker 2: only need a little bit as well. And then probably 176 00:08:18,520 --> 00:08:20,960 Speaker 2: my other tip Susie, is just to balance your meals. 177 00:08:20,960 --> 00:08:22,520 Speaker 2: Like I say it to clients all the time, and 178 00:08:22,520 --> 00:08:25,480 Speaker 2: particularly at the moment it's cold, it's winter, there's a 179 00:08:25,560 --> 00:08:27,920 Speaker 2: lot of bugs and flus going around. I'd say fifty 180 00:08:27,920 --> 00:08:30,160 Speaker 2: percent of my clients are sick or have been sick 181 00:08:30,200 --> 00:08:32,480 Speaker 2: within the last month. There's just like every bug known 182 00:08:32,480 --> 00:08:34,920 Speaker 2: to man floating around at the moment. And all we 183 00:08:34,960 --> 00:08:37,680 Speaker 2: want when it's cold, we're sick, we want that comfort food. 184 00:08:37,720 --> 00:08:39,920 Speaker 2: So clients are like, oh, I didn't feel like anything, 185 00:08:39,920 --> 00:08:42,400 Speaker 2: but I just had two slices of bread with veggiamot 186 00:08:42,440 --> 00:08:44,319 Speaker 2: and butter. I didn't feel like anything, so I just had, 187 00:08:44,679 --> 00:08:46,480 Speaker 2: you know, some two minute noodles, or I just had 188 00:08:46,880 --> 00:08:48,880 Speaker 2: some white rice or just something random, and it just 189 00:08:48,920 --> 00:08:51,199 Speaker 2: tends to be a car balone. So I say to them, 190 00:08:51,240 --> 00:08:54,160 Speaker 2: that's fine, but you've got to try to pair your 191 00:08:54,200 --> 00:08:58,160 Speaker 2: carbohydrate foods with something else, predominantly a bit of protein 192 00:08:58,400 --> 00:09:00,200 Speaker 2: or a bit of fat or a bit of fire 193 00:09:00,240 --> 00:09:03,240 Speaker 2: for some vegetables, and that helps to slow down the 194 00:09:03,280 --> 00:09:06,480 Speaker 2: digestion of the blood glucose in the bloodstream. So really, 195 00:09:06,559 --> 00:09:09,480 Speaker 2: just try to avoid eating carbohydrates by themselves. I even 196 00:09:09,520 --> 00:09:11,160 Speaker 2: say to clients, if you want a soul food, if 197 00:09:11,200 --> 00:09:12,839 Speaker 2: you want a handful of lollies, if you want a 198 00:09:12,840 --> 00:09:14,920 Speaker 2: bit of cake, like, try not to have it by itself. 199 00:09:14,960 --> 00:09:17,560 Speaker 2: Try to have your main meal first and then have 200 00:09:17,640 --> 00:09:20,200 Speaker 2: a little bit of a treat afterwards, versus just skipping 201 00:09:20,240 --> 00:09:22,240 Speaker 2: dinner all together and having a couple of handballs of 202 00:09:22,320 --> 00:09:24,560 Speaker 2: lollies or something like that. So the best thing you 203 00:09:24,600 --> 00:09:27,720 Speaker 2: can do from a blood sugar regulation perspective is actually 204 00:09:27,760 --> 00:09:30,920 Speaker 2: eat things like vegetables and whole grains and protein first 205 00:09:31,200 --> 00:09:32,880 Speaker 2: and then have a little bit of your treat or 206 00:09:32,920 --> 00:09:36,240 Speaker 2: your soul food afterwards, or just avoid eating just carbohydrates 207 00:09:36,280 --> 00:09:39,240 Speaker 2: by themselves. If you feel like fruit, great, but pair 208 00:09:39,280 --> 00:09:41,079 Speaker 2: it with a bit of nut butter. Some fat will 209 00:09:41,120 --> 00:09:43,200 Speaker 2: slow down the digestion of the car but you feel 210 00:09:43,200 --> 00:09:45,360 Speaker 2: like some fruit, pair it with some full fat Greek 211 00:09:45,440 --> 00:09:48,240 Speaker 2: yogurt because the protein in the fat will slow down 212 00:09:48,240 --> 00:09:50,920 Speaker 2: the digestion of the carbohydrates. So it's really about learning 213 00:09:50,960 --> 00:09:54,400 Speaker 2: to balance your meal and not just having carbohydrates by 214 00:09:54,400 --> 00:09:58,280 Speaker 2: themselves or too high a load of carbohydrates, like Susi said. 215 00:09:58,440 --> 00:10:01,560 Speaker 2: So the type matters, the mountain matters, and the timing 216 00:10:01,640 --> 00:10:04,840 Speaker 2: matters as well for blood glucose control. All right, and 217 00:10:04,840 --> 00:10:06,480 Speaker 2: then we're going to kick on to our next section 218 00:10:06,559 --> 00:10:08,840 Speaker 2: at Susie, which is on reversed arting. Now we talked 219 00:10:08,840 --> 00:10:11,000 Speaker 2: about this. I know it was in January. It was 220 00:10:11,000 --> 00:10:12,559 Speaker 2: one of out early was it this year or was 221 00:10:12,600 --> 00:10:13,920 Speaker 2: it the year before. I feel like it was even 222 00:10:13,920 --> 00:10:14,520 Speaker 2: the year before. 223 00:10:14,760 --> 00:10:16,360 Speaker 3: Yeah, it was one of the first episodes. 224 00:10:16,360 --> 00:10:18,160 Speaker 1: But when we look back at our numbers, it was 225 00:10:18,200 --> 00:10:20,160 Speaker 1: one of our highest rated episode. 226 00:10:20,200 --> 00:10:22,480 Speaker 2: It is our high like it's had well over twenty 227 00:10:22,480 --> 00:10:24,600 Speaker 2: thousand listeners, I think close to you know, thirty thousand 228 00:10:24,640 --> 00:10:26,880 Speaker 2: listeners today it's huge and we're like, what is it 229 00:10:26,920 --> 00:10:29,960 Speaker 2: about reverse darting? And I think it's this newer concept 230 00:10:30,040 --> 00:10:33,080 Speaker 2: where there's not a lot of like there's no official rules, 231 00:10:33,120 --> 00:10:35,360 Speaker 2: like what is reverse starting. There's no official term, there's 232 00:10:35,400 --> 00:10:39,079 Speaker 2: no official rules. It's essentially when I think of reverse darting, Susie, 233 00:10:39,080 --> 00:10:43,280 Speaker 2: it's a period of increasing calories, whether that's within a 234 00:10:43,280 --> 00:10:46,120 Speaker 2: deficit or whether that's at the end of a deficit. 235 00:10:46,160 --> 00:10:47,840 Speaker 2: How I tend to use it for my clients is 236 00:10:47,880 --> 00:10:49,560 Speaker 2: at the end of a deficit. So so they had 237 00:10:49,559 --> 00:10:51,719 Speaker 2: a goal of say ten killers a weight loss, we 238 00:10:51,760 --> 00:10:53,800 Speaker 2: achieve the goal, we don't want to leave them on 239 00:10:53,840 --> 00:10:57,400 Speaker 2: low calories forever. We slowly want to reintroduce those calories 240 00:10:57,440 --> 00:11:00,520 Speaker 2: and build them back up to their maintenance calories long term. 241 00:11:00,600 --> 00:11:03,079 Speaker 2: So that's where I use reversed arting for my clients. 242 00:11:03,280 --> 00:11:05,080 Speaker 2: But I know there's been a lot of talk lately 243 00:11:05,120 --> 00:11:08,280 Speaker 2: in terms of using reverse art almost on a weekly basis, 244 00:11:08,600 --> 00:11:11,319 Speaker 2: almost like calorie cycling. So you have periods of low 245 00:11:11,400 --> 00:11:13,640 Speaker 2: days and you have periods of high days as well. 246 00:11:13,800 --> 00:11:15,720 Speaker 2: So there's been a lot of talk of reversed arting, 247 00:11:15,760 --> 00:11:17,679 Speaker 2: and I think it kind of falls under a couple 248 00:11:17,679 --> 00:11:20,199 Speaker 2: of different terms, but to me, it's almost like that 249 00:11:20,280 --> 00:11:22,800 Speaker 2: carboor calorie cycling a lot of people tend to use 250 00:11:22,840 --> 00:11:25,240 Speaker 2: it for. But I also have seen it being very 251 00:11:25,240 --> 00:11:27,080 Speaker 2: helpful for my clients when they hit a bit of 252 00:11:27,080 --> 00:11:29,719 Speaker 2: a plateau. Now, the thing is, when you hit a 253 00:11:29,720 --> 00:11:32,560 Speaker 2: bit of a plateau metabolically, you've kind of downregulated, the 254 00:11:32,559 --> 00:11:34,280 Speaker 2: body has kind of got used to what you're doing. 255 00:11:34,320 --> 00:11:35,800 Speaker 2: You have to give it a bit of a shakeup, 256 00:11:36,040 --> 00:11:37,760 Speaker 2: and you've often got three options. You can do a 257 00:11:37,760 --> 00:11:40,640 Speaker 2: bit more activity, you can pull back on nutrition, or 258 00:11:40,640 --> 00:11:43,000 Speaker 2: you can actually add a little bit more nutrition in. 259 00:11:43,120 --> 00:11:45,439 Speaker 2: But I think the kicker is susy and where people 260 00:11:45,520 --> 00:11:47,199 Speaker 2: go wrong is they go right, I'm going to add 261 00:11:47,200 --> 00:11:50,240 Speaker 2: a bit more calories in to support myself metabolically. That's great, 262 00:11:50,559 --> 00:11:53,280 Speaker 2: but they overdo it so they don't just take themselves 263 00:11:53,360 --> 00:11:57,360 Speaker 2: back to maintenance calories. They overshoot maintenance calories and they 264 00:11:57,400 --> 00:12:00,560 Speaker 2: go way into a surplus. So with reversed art, the 265 00:12:00,640 --> 00:12:03,559 Speaker 2: goal would be to either maintain the fat loss to 266 00:12:03,640 --> 00:12:05,839 Speaker 2: date or to kick it up a notch and actually 267 00:12:05,920 --> 00:12:07,520 Speaker 2: get a little bit more off as well. And I 268 00:12:07,559 --> 00:12:09,800 Speaker 2: have very much seen this happen with my client suity. 269 00:12:10,080 --> 00:12:13,040 Speaker 2: We start a period of reverse darting, we slowly introduce 270 00:12:13,160 --> 00:12:15,520 Speaker 2: calories and they drop weight and they're like, how is 271 00:12:15,559 --> 00:12:17,920 Speaker 2: this possible that I'm eating more? Like I hit a plateau, 272 00:12:18,240 --> 00:12:20,600 Speaker 2: I'm now eating more and I'm still losing a little 273 00:12:20,640 --> 00:12:23,640 Speaker 2: bit of weight. It's that that reverse darting metabolically, the 274 00:12:23,679 --> 00:12:26,120 Speaker 2: body just does well with a little bit more fuel 275 00:12:26,160 --> 00:12:28,680 Speaker 2: and a little bit more calories. But it's nothing crazy. 276 00:12:28,720 --> 00:12:30,520 Speaker 2: You know, if you're going to hit a plateau and 277 00:12:30,559 --> 00:12:32,240 Speaker 2: then you think, oh, well, screw it, it's a plateau. 278 00:12:32,679 --> 00:12:34,320 Speaker 2: You know, I'm come off the diet. Then you go 279 00:12:34,360 --> 00:12:36,120 Speaker 2: and have a big weekend, bend a w you're having 280 00:12:36,240 --> 00:12:39,160 Speaker 2: do three four thousand calories, you are going to gain weight. 281 00:12:39,360 --> 00:12:41,320 Speaker 2: So the thing with reverse darting and is that you 282 00:12:41,360 --> 00:12:44,160 Speaker 2: want to add in some extra calories, but you want 283 00:12:44,160 --> 00:12:46,320 Speaker 2: to do it in a strategic way where it's not 284 00:12:46,480 --> 00:12:49,800 Speaker 2: too much. And that's very dependent on the person, very 285 00:12:49,840 --> 00:12:53,040 Speaker 2: dependent on your body size. You know how you are metabolically, 286 00:12:53,440 --> 00:12:55,440 Speaker 2: how much you've lost, how long you've been in a 287 00:12:55,480 --> 00:12:58,199 Speaker 2: deficit for So I would say most people would benefit 288 00:12:58,240 --> 00:13:01,640 Speaker 2: from a couple of hundred calories definitely, not a couple 289 00:13:01,679 --> 00:13:04,080 Speaker 2: of thousand calories if you're having a big weekend vendor, 290 00:13:04,679 --> 00:13:06,480 Speaker 2: I really do think that you're going to be gaining 291 00:13:06,520 --> 00:13:09,600 Speaker 2: weight versus losing, because the idea is with reverse darting 292 00:13:09,720 --> 00:13:11,880 Speaker 2: is you either want to come out of the deficit 293 00:13:11,920 --> 00:13:14,160 Speaker 2: completely back to maintenance, or you want to use it 294 00:13:14,200 --> 00:13:16,280 Speaker 2: as a bit of a buffer to keep yourself going 295 00:13:16,360 --> 00:13:19,040 Speaker 2: metabolically and just kind of get yourself past that plateau. 296 00:13:19,360 --> 00:13:21,319 Speaker 2: If you're using it to pass the plateau but you're 297 00:13:21,320 --> 00:13:23,560 Speaker 2: going to continue on in a fat loss phase, I 298 00:13:23,559 --> 00:13:26,360 Speaker 2: wouldn't be adding more than i'd say three four hundred 299 00:13:26,400 --> 00:13:29,160 Speaker 2: calories max in because I really think that's going to 300 00:13:29,160 --> 00:13:30,840 Speaker 2: backfire if you do too much more than that, and 301 00:13:30,880 --> 00:13:32,880 Speaker 2: you will actively gain a little bit of weight, which 302 00:13:32,880 --> 00:13:35,040 Speaker 2: is fine if you can keep that in check for 303 00:13:35,040 --> 00:13:37,360 Speaker 2: a week or two then put yourself back into the deficit. 304 00:13:37,520 --> 00:13:39,200 Speaker 2: But I think a lot of people struggle once they 305 00:13:39,200 --> 00:13:41,760 Speaker 2: start readding calories back in to then go back the 306 00:13:41,800 --> 00:13:44,319 Speaker 2: other way. So I tend to use it really at 307 00:13:44,320 --> 00:13:46,320 Speaker 2: the end of a period of darting for my clients, 308 00:13:46,360 --> 00:13:48,520 Speaker 2: or when we know metabolically they're kind of tapped out, 309 00:13:48,559 --> 00:13:51,040 Speaker 2: like we can't really do any more exercise. We can't 310 00:13:51,040 --> 00:13:53,680 Speaker 2: really pull back on nutrition anymore. The only real way 311 00:13:53,679 --> 00:13:55,439 Speaker 2: to go from there is to add calories back in. 312 00:13:55,880 --> 00:13:57,240 Speaker 2: So I tend to use it at the end of 313 00:13:57,280 --> 00:13:59,120 Speaker 2: a deficit, but I do know that people use it 314 00:13:59,160 --> 00:14:01,640 Speaker 2: more of like a you know, calorie cycling kind of 315 00:14:01,679 --> 00:14:03,679 Speaker 2: thing along the way. So what are your thoughts in 316 00:14:03,760 --> 00:14:05,720 Speaker 2: reverse darting. Do you use it a lot with your clients? 317 00:14:06,120 --> 00:14:09,679 Speaker 1: I think it's fascinating concept because certainly I often have 318 00:14:09,800 --> 00:14:14,160 Speaker 1: clients who fit that criteria of you know, long term 319 00:14:14,920 --> 00:14:17,960 Speaker 1: thy twelve hundred calorie eaters, or they've done the eight 320 00:14:18,080 --> 00:14:20,480 Speaker 1: hundred calorie diet and they're just stuck. 321 00:14:20,920 --> 00:14:21,600 Speaker 3: So they're not. 322 00:14:21,480 --> 00:14:25,480 Speaker 1: Necessarily needing to lose twenty kilos, but they're still holding 323 00:14:25,560 --> 00:14:29,440 Speaker 1: five six and it's just they can't. They're exercising, you know, 324 00:14:29,480 --> 00:14:32,400 Speaker 1: they're basically in too much of a deficit, and then 325 00:14:32,480 --> 00:14:35,240 Speaker 1: to grade them up slowly. But what I would say, 326 00:14:35,240 --> 00:14:38,200 Speaker 1: it takes time. You can't go from eating eight hundred 327 00:14:38,240 --> 00:14:42,160 Speaker 1: one thousand calories for months and then expect it to change. 328 00:14:42,200 --> 00:14:45,040 Speaker 1: You've really got to do it very slowly, and you've 329 00:14:45,040 --> 00:14:47,520 Speaker 1: got to commit fully. So I also see the situation 330 00:14:47,560 --> 00:14:50,480 Speaker 1: where clients will increase the calories for two or three 331 00:14:50,560 --> 00:14:53,840 Speaker 1: days and then go back to restriction or exercise more 332 00:14:53,880 --> 00:14:56,720 Speaker 1: and it just doesn't work. It's really about consistency and 333 00:14:56,800 --> 00:14:57,720 Speaker 1: working through it. 334 00:14:58,440 --> 00:15:00,400 Speaker 3: So it's a true one. 335 00:15:00,440 --> 00:15:02,120 Speaker 1: You're sort of one of the probably i would say, 336 00:15:02,120 --> 00:15:04,320 Speaker 1: the experts in the area, but you're right. It has 337 00:15:04,360 --> 00:15:06,840 Speaker 1: been coming up more and more in sort of media 338 00:15:06,920 --> 00:15:09,400 Speaker 1: people talking about it because I think Leanne there's a 339 00:15:09,440 --> 00:15:12,080 Speaker 1: lot of people who have done these really restricted diets 340 00:15:12,120 --> 00:15:15,600 Speaker 1: for long periods and you know, without using profanities on 341 00:15:15,640 --> 00:15:20,320 Speaker 1: the podcast, they've really stuffed their metabolism. So it's consistency 342 00:15:20,320 --> 00:15:23,440 Speaker 1: over time and really allowing that two three month period 343 00:15:23,480 --> 00:15:26,320 Speaker 1: of consistent eating to start to shift it. But you've 344 00:15:26,320 --> 00:15:28,600 Speaker 1: got to trust in the process because yeah, just doing 345 00:15:28,600 --> 00:15:31,160 Speaker 1: it for a couple of days won't see results. 346 00:15:31,200 --> 00:15:33,520 Speaker 3: You've got to be patient, all right. 347 00:15:33,560 --> 00:15:36,360 Speaker 1: Well, for our final segment of today, this actually came 348 00:15:36,360 --> 00:15:38,520 Speaker 1: from one of our listener questions and we do go 349 00:15:38,680 --> 00:15:42,440 Speaker 1: through those lists to get content, so if there's something 350 00:15:42,560 --> 00:15:44,480 Speaker 1: and a few people have put some really good topics 351 00:15:44,480 --> 00:15:46,800 Speaker 1: down recently and I've been like, that's really helpful, we'll 352 00:15:46,800 --> 00:15:49,320 Speaker 1: take it. So this one has come from that on 353 00:15:49,360 --> 00:15:53,120 Speaker 1: our Instagram and it's a question about sweetness and are 354 00:15:53,120 --> 00:15:57,240 Speaker 1: they as toxic as they've spoken about, because certainly in 355 00:15:57,320 --> 00:16:00,040 Speaker 1: sensationalized METEA articles artificial sweetness, which we're. 356 00:16:00,280 --> 00:16:02,440 Speaker 3: We're traditionally you know, the sucrolos and the. 357 00:16:02,400 --> 00:16:06,440 Speaker 1: Splendor and the espartan based options that came through in 358 00:16:06,480 --> 00:16:09,080 Speaker 1: the eighties and seventies, and we're in the original kind 359 00:16:09,120 --> 00:16:12,359 Speaker 1: of diet cloke and pepsi and indeed are still in 360 00:16:12,400 --> 00:16:13,480 Speaker 1: a number of those. 361 00:16:13,360 --> 00:16:15,120 Speaker 3: Kind of traditional soft drinks. 362 00:16:15,800 --> 00:16:18,560 Speaker 1: You know, there's always been questioned about whether they're bad 363 00:16:18,640 --> 00:16:22,000 Speaker 1: for us. Now, you could pull thousands of research papers. 364 00:16:22,520 --> 00:16:25,600 Speaker 1: Some show no issue, some show that they disrupt the 365 00:16:25,680 --> 00:16:30,200 Speaker 1: cell and have neurological impacts, particularly when they interact with preservatives. 366 00:16:30,880 --> 00:16:32,760 Speaker 3: I think the issue for Melian is not. 367 00:16:32,680 --> 00:16:36,120 Speaker 1: They're certainly not toxic, but you'd have to question how 368 00:16:36,160 --> 00:16:38,240 Speaker 1: good they are for us. And the issue is that 369 00:16:38,480 --> 00:16:40,920 Speaker 1: artificial sweetener is up to two hundred times sweeter than 370 00:16:40,920 --> 00:16:43,440 Speaker 1: sugar itself, so there is evidence to show it does 371 00:16:43,520 --> 00:16:46,680 Speaker 1: prime the brain to look for more sweet food. Now, 372 00:16:46,720 --> 00:16:50,360 Speaker 1: anecdotally I find that it drives appetite, So you know, 373 00:16:50,400 --> 00:16:53,080 Speaker 1: there's some sort of discussion that when the body realizes 374 00:16:53,080 --> 00:16:54,880 Speaker 1: it hasn't had the calories, it sort of has a 375 00:16:54,880 --> 00:16:58,320 Speaker 1: rebound effect. So my position on them is, like most 376 00:16:58,360 --> 00:17:00,640 Speaker 1: things in moderation, it's not the end of the world. 377 00:17:00,680 --> 00:17:02,720 Speaker 1: But if you're sucking on two three diet cokes a day, 378 00:17:02,760 --> 00:17:04,240 Speaker 1: it's probably not great for you. It won't be great 379 00:17:04,240 --> 00:17:07,639 Speaker 1: for your sleep, and it is an artificial process absolutely 380 00:17:07,640 --> 00:17:10,560 Speaker 1: processed food soft drink in general, but of course you know, 381 00:17:10,640 --> 00:17:14,400 Speaker 1: artificial sweetener is highly processed, and as dieticians, we're always 382 00:17:14,400 --> 00:17:17,120 Speaker 1: trying to minimize the amount of processed food. So we're 383 00:17:17,119 --> 00:17:19,440 Speaker 1: certainly not saying that full strength soft trink's better. We're 384 00:17:19,440 --> 00:17:21,520 Speaker 1: saying if people were going to have one, a diet's better, 385 00:17:21,800 --> 00:17:23,320 Speaker 1: and then what would be better again is to have 386 00:17:23,359 --> 00:17:26,840 Speaker 1: a naturally sweetened alternative. So I think it sits in 387 00:17:26,880 --> 00:17:28,639 Speaker 1: that middle ground. It's not black and white. I certainly 388 00:17:28,640 --> 00:17:30,720 Speaker 1: wouldn't call them toxic, but I certainly wouldn't say they're 389 00:17:30,760 --> 00:17:32,439 Speaker 1: good for us. I would try and minimize them in 390 00:17:32,480 --> 00:17:35,200 Speaker 1: the diet, and if you have one of those suggestions 391 00:17:35,240 --> 00:17:38,080 Speaker 1: that you're quite addicted to it and needed, i'd start 392 00:17:38,119 --> 00:17:39,719 Speaker 1: to wean off. So if you're someone who's having two 393 00:17:39,800 --> 00:17:43,280 Speaker 1: three diet cokes a day or similar kind of products. 394 00:17:43,359 --> 00:17:45,800 Speaker 1: I'd start just to wean down over time, because basically 395 00:17:45,840 --> 00:17:47,400 Speaker 1: for media and the less sweet food in the. 396 00:17:47,320 --> 00:17:48,160 Speaker 3: Diet we have, the better. 397 00:17:48,560 --> 00:17:50,600 Speaker 1: An artificial sweetener is going to give you a lot 398 00:17:50,600 --> 00:17:52,480 Speaker 1: of sweetness in the diet. 399 00:17:52,520 --> 00:17:54,080 Speaker 2: And I've certainly seen that with a lot of my 400 00:17:54,160 --> 00:17:56,520 Speaker 2: clients where it goes from being this, oh, I'm just 401 00:17:56,520 --> 00:17:58,560 Speaker 2: going to have one occasionally too. I now have one 402 00:17:58,600 --> 00:18:00,639 Speaker 2: a day with my lunch. Now I'm having one with 403 00:18:00,760 --> 00:18:03,000 Speaker 2: lunch and with dinner every day. Now I'm up to 404 00:18:03,040 --> 00:18:05,280 Speaker 2: three cans a day. So it's very much something that 405 00:18:05,359 --> 00:18:07,760 Speaker 2: I think the more you have, the more the body wants, 406 00:18:07,760 --> 00:18:10,120 Speaker 2: and the more the body seems to crave. So I'm 407 00:18:10,160 --> 00:18:11,560 Speaker 2: like you, I don't really have a problem with my 408 00:18:11,560 --> 00:18:13,600 Speaker 2: clients having it occasionally. You know, if they're going to 409 00:18:13,640 --> 00:18:15,760 Speaker 2: go to a backyard barbecue and everyone else is chowering 410 00:18:15,800 --> 00:18:18,400 Speaker 2: down on alcohol or full strink soft drinks, yeah, I'd 411 00:18:18,480 --> 00:18:20,359 Speaker 2: much rather they had a diet coke or a diet 412 00:18:20,400 --> 00:18:23,400 Speaker 2: lemonade or something. I mean, sure water is the preferable choice, 413 00:18:23,480 --> 00:18:25,640 Speaker 2: but you know, sometimes you just you know, especially after 414 00:18:25,800 --> 00:18:28,639 Speaker 2: you know, been pregnant, feeling in nine months, sometimes just 415 00:18:28,640 --> 00:18:29,960 Speaker 2: water doesn't cut it, do you know what I mean? Like, 416 00:18:30,040 --> 00:18:32,159 Speaker 2: sometimes you just want something a little more. So my 417 00:18:32,280 --> 00:18:34,879 Speaker 2: choice would be a kombucha or sparkling water with a 418 00:18:34,880 --> 00:18:36,800 Speaker 2: bit of line. But sure I'm partial to a little 419 00:18:36,800 --> 00:18:38,520 Speaker 2: bit of a diet soft drink or something like that. 420 00:18:38,600 --> 00:18:41,040 Speaker 2: If it's hot, it's summer, everybody else around me is 421 00:18:41,080 --> 00:18:44,520 Speaker 2: drinking delicious things. I can't partake in any alcoholic beverages. 422 00:18:44,720 --> 00:18:46,960 Speaker 2: I'm certainly going to have something more so than just 423 00:18:47,080 --> 00:18:48,960 Speaker 2: water day in and day out. Put it that way, 424 00:18:49,000 --> 00:18:51,840 Speaker 2: So obviously water herbal teas are our best choices, but 425 00:18:51,920 --> 00:18:54,280 Speaker 2: I certainly don't think they're toxic either. But I think 426 00:18:54,320 --> 00:18:57,080 Speaker 2: where this question really originated from was there's a lot 427 00:18:57,080 --> 00:19:01,000 Speaker 2: of media talk this week online because the World Health 428 00:19:01,080 --> 00:19:05,040 Speaker 2: Organization or WHO recently released these new guidelines that were 429 00:19:05,080 --> 00:19:08,800 Speaker 2: actually commenting against the use of non sugar sweetness. 430 00:19:09,000 --> 00:19:10,080 Speaker 3: So they're actually. 431 00:19:09,760 --> 00:19:12,879 Speaker 2: Recommending that, you know, they're the recommended health body worldwide, 432 00:19:12,920 --> 00:19:16,040 Speaker 2: they were actually saying that you shouldn't use them, particularly 433 00:19:16,080 --> 00:19:18,440 Speaker 2: if you're somebody that needs to control their body weight 434 00:19:18,520 --> 00:19:22,280 Speaker 2: or has diabetes. So essentially their recommendations were based on 435 00:19:22,680 --> 00:19:26,480 Speaker 2: their findings of a systematic review that suggested that the 436 00:19:26,560 --> 00:19:30,320 Speaker 2: use of non sugar sweetness didn't actually offer any long 437 00:19:30,400 --> 00:19:33,960 Speaker 2: term benefits in reducing body fat in adults or children. 438 00:19:34,520 --> 00:19:36,520 Speaker 2: And then this review went on to say that there 439 00:19:36,560 --> 00:19:40,280 Speaker 2: may also have been potential undesirable effects in the long 440 00:19:40,359 --> 00:19:43,159 Speaker 2: term use of these non sugar sweetness such as an 441 00:19:43,200 --> 00:19:45,720 Speaker 2: increased risk of type two diabetes, an increased risk of 442 00:19:45,800 --> 00:19:49,520 Speaker 2: cardiovascular disease, and even mortality in adults. So people kind 443 00:19:49,520 --> 00:19:51,760 Speaker 2: of took that and went like nuts with it, and 444 00:19:51,800 --> 00:19:54,000 Speaker 2: people were very polarized. They are either all for it 445 00:19:54,080 --> 00:19:57,280 Speaker 2: or they're all against it. And I mean, like you said, Susie, 446 00:19:57,280 --> 00:19:59,600 Speaker 2: if you look up, there have been so many studies 447 00:19:59,640 --> 00:20:02,840 Speaker 2: in good quality, bigger systematic you know, not just systematic 448 00:20:02,840 --> 00:20:05,800 Speaker 2: reviews like big you know, big RCT type studies that 449 00:20:05,840 --> 00:20:08,280 Speaker 2: show that you know, sometimes they're safe, sometimes they are not. 450 00:20:08,600 --> 00:20:11,000 Speaker 2: If you put two populations together, you've got you know, 451 00:20:11,080 --> 00:20:13,639 Speaker 2: two sets of obese people. The ones using you know, 452 00:20:13,760 --> 00:20:15,880 Speaker 2: diet soft drinks will lose more weight than the ones 453 00:20:15,920 --> 00:20:18,280 Speaker 2: that aren't using diet soft drinks. So they can be 454 00:20:18,320 --> 00:20:20,920 Speaker 2: shown in a lot of research articles to be quite helpful. 455 00:20:21,119 --> 00:20:23,280 Speaker 2: But I think it's really around the amount that you're 456 00:20:23,320 --> 00:20:26,320 Speaker 2: having and the frequency that you're having it. So I 457 00:20:26,359 --> 00:20:29,359 Speaker 2: don't necessarily agree with the position statement that you should 458 00:20:29,400 --> 00:20:31,960 Speaker 2: avoid them all together, because I think that when you're 459 00:20:32,000 --> 00:20:34,760 Speaker 2: looking at the large percentage of the group that does 460 00:20:34,840 --> 00:20:37,480 Speaker 2: have these drinks, they are people who are living in 461 00:20:37,520 --> 00:20:39,720 Speaker 2: bodies that are, you know, much larger than they should be. 462 00:20:39,720 --> 00:20:42,880 Speaker 2: They are the overweight and obese population. So it's kind 463 00:20:42,880 --> 00:20:44,640 Speaker 2: of like what came first, the chicken or the egg, 464 00:20:44,760 --> 00:20:47,040 Speaker 2: Like it's like, did they already have an increased risk 465 00:20:47,080 --> 00:20:50,240 Speaker 2: of type two diabetes anyway? Or are they drinking these 466 00:20:50,280 --> 00:20:52,240 Speaker 2: diet soft drinks and now they have an increased risk 467 00:20:52,280 --> 00:20:54,120 Speaker 2: of type two diabetes. So I think that was where 468 00:20:54,160 --> 00:20:56,159 Speaker 2: a lot of people online that was a bit of 469 00:20:56,240 --> 00:20:58,480 Speaker 2: uproar about because they were like, it's just not a 470 00:20:58,520 --> 00:21:02,359 Speaker 2: great quality study to be base seeing a worldwide recommendation on. 471 00:21:02,560 --> 00:21:04,920 Speaker 2: So I think we're the same positions Zuzie here on 472 00:21:04,960 --> 00:21:08,200 Speaker 2: the nutrition coush. If you enjoy them, have them occasionally, 473 00:21:08,800 --> 00:21:11,440 Speaker 2: make sure that if you are finding them creeping more 474 00:21:11,480 --> 00:21:13,280 Speaker 2: and more and more into your diet, you just kind 475 00:21:13,280 --> 00:21:14,919 Speaker 2: of cut it off and go a bit cold turkey 476 00:21:14,960 --> 00:21:17,280 Speaker 2: for a while. But Lazizi said they do tend to 477 00:21:17,320 --> 00:21:19,880 Speaker 2: prime the brain into wanting more and more sweet things. 478 00:21:19,920 --> 00:21:21,479 Speaker 2: If you're someone that has a diet coke with your 479 00:21:21,560 --> 00:21:24,359 Speaker 2: lunch every day or every other day, then you're finding 480 00:21:24,359 --> 00:21:26,880 Speaker 2: that your sugar cravings after dinner are really getting up there. 481 00:21:26,960 --> 00:21:29,200 Speaker 2: Or you have lunch and the diet cook doesn't quite 482 00:21:29,200 --> 00:21:31,200 Speaker 2: cut it and you feel like something sweet around two 483 00:21:31,200 --> 00:21:34,200 Speaker 2: pm every day, maybe that's an indication that you really 484 00:21:34,240 --> 00:21:36,080 Speaker 2: do need to cut back. So I certainly don't think 485 00:21:36,080 --> 00:21:38,720 Speaker 2: they're toxic, but we are certainly not out here promoting 486 00:21:38,760 --> 00:21:40,960 Speaker 2: the use of diet soft drinks or anything like that. 487 00:21:41,040 --> 00:21:43,960 Speaker 2: So just an interesting conversation I think to have between 488 00:21:43,960 --> 00:21:45,320 Speaker 2: health professionals. 489 00:21:45,359 --> 00:21:46,800 Speaker 3: True, and you can't half tell. 490 00:21:46,800 --> 00:21:48,480 Speaker 1: The end's a bit bitter that when we went to 491 00:21:48,560 --> 00:21:50,359 Speaker 1: lunch today she didn't get to have a glass of 492 00:21:50,359 --> 00:21:50,720 Speaker 1: brosee e. 493 00:21:51,200 --> 00:21:54,480 Speaker 2: Susie ordered an extra large one just despite. 494 00:21:54,160 --> 00:21:58,080 Speaker 3: Me Deformationallyanne on the podcast. 495 00:21:58,640 --> 00:22:00,320 Speaker 1: I will say though, that if I have a diet 496 00:22:00,359 --> 00:22:03,399 Speaker 1: coke in the night, I get itchy skin and always 497 00:22:03,400 --> 00:22:05,800 Speaker 1: have a terrible sleep. So that's actually what turns me 498 00:22:05,800 --> 00:22:08,399 Speaker 1: off because I love it too, but whenever I drink it, 499 00:22:08,480 --> 00:22:10,120 Speaker 1: it just keeps me up half the night. So there's 500 00:22:10,119 --> 00:22:12,040 Speaker 1: something in there. It's not even the caffeine, because it 501 00:22:12,040 --> 00:22:13,800 Speaker 1: doesn't matter what time I have it. There's something in 502 00:22:13,840 --> 00:22:16,560 Speaker 1: there that really irritates my skin and makes me so 503 00:22:16,680 --> 00:22:18,280 Speaker 1: that's my case study of one. 504 00:22:18,480 --> 00:22:20,040 Speaker 3: So if I want to have a good sleep, I 505 00:22:20,040 --> 00:22:21,720 Speaker 3: can't have it anyway. That's enough. 506 00:22:21,800 --> 00:22:23,560 Speaker 1: That's enough of that. That brings us to the end 507 00:22:23,560 --> 00:22:26,000 Speaker 1: of the nutrition couch for another week. Please keep telling 508 00:22:26,000 --> 00:22:28,080 Speaker 1: your friends about us, and we're excited to say that 509 00:22:28,160 --> 00:22:30,480 Speaker 1: we have got a new guide coming. We are very 510 00:22:30,480 --> 00:22:33,679 Speaker 1: busy putting together all of our favorite snacks, which is 511 00:22:33,680 --> 00:22:35,760 Speaker 1: proving to be bigger than ben Hurst. It's taking us 512 00:22:35,800 --> 00:22:37,520 Speaker 1: a bit longer than we thought, but that will be 513 00:22:37,640 --> 00:22:40,040 Speaker 1: out very very soon, maybe by the time the Anne 514 00:22:40,040 --> 00:22:42,720 Speaker 1: has her baby. So we will see you on Wednesday 515 00:22:42,760 --> 00:22:44,919 Speaker 1: for our midweek motivational drop. 516 00:22:45,040 --> 00:22:48,800 Speaker 2: Thanks for listening, have a good week.