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Speaker 1: Are you just big boned or are you waiting until Monday

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Speaker 1: to start? Have you tried everything and nothing works? Today

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Speaker 1: on the Nutrition Couch we review the worst excuses our

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Speaker 1: clients are making. Hi.

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Speaker 2: I'm Leanne Wood.

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Speaker 1: And I'm Cizi Burrow, and as two of Australia's leading

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Speaker 1: dieticians who specialize in evidence based nutrition, we bring you

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Speaker 1: the Nutrition Couch, a weekly chat on everything that is

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Speaker 1: new in the world of food, diets and nutrition, as

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Speaker 1: well as weight loss excuses. We look at the media

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Speaker 1: article that goes to the top five foods that everybody

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Speaker 1: must include in their diet, and we also review the

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Speaker 1: trend of eating for your body type, whether you're an ectomorph,

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Speaker 1: mesomorph or endomorph body type. But to get us started today, Susie,

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Speaker 1: I have been dreaming about travel. So are you traveling

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Speaker 1: this year or are you planning on going anywhere? Are

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Speaker 1: you dreaming just like I am?

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Speaker 3: One hundred percent. I think that I spend more time

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Speaker 3: thinking about where my next trip is than anything, including

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Speaker 3: a couple of trips to Brisbane to see you, of course,

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Speaker 3: But I really miss going to Hawaii.

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Speaker 4: Oh yeah, I did. Used to go to New York.

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Speaker 3: Fairly frequently also, But the place that I'm really craving

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Speaker 3: is Hawaii. I love the sun, I love the shopping,

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Speaker 3: I love the vibe. There's nothing I do not like

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Speaker 3: around in Hawaii. And I'm certainly planning perhaps later this year.

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Speaker 3: My sister turned forty this year, and we always said

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Speaker 3: we would do a special trip, and I think that

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Speaker 3: we might manage to swing Hawaii. Have you been to Hawaii?

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Speaker 1: I have?

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Speaker 2: We got engage in Hawaii?

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Speaker 4: Oh, say beautiful.

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Speaker 2: It was so fun.

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Speaker 1: It's a very special place for us, and we always

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Speaker 1: said when we had kids we'd go back one day.

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Speaker 1: So yeah, oh gosh, I'd love to join you there

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Speaker 1: this year. Oh.

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Speaker 3: I will send that through the dates and we can

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Speaker 3: do it as a group trip. The more adults the better.

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Speaker 3: When you've got a little baby.

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Speaker 2: They're so good, so good. Oh, I'm just dreaming of trouble.

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Speaker 2: And I love that everything's opening up.

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Speaker 1: And on my Facebook, on my Facebook page, everyone you

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Speaker 1: know a lot of friends and you know, old school

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Speaker 1: colleagues are tagging a few people in Europe, a few

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Speaker 1: people are over in America. I've got one or two

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Speaker 1: people in the malder and that was our honeymoon destination,

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Speaker 1: which never happened because of COVID, so we ended up

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Speaker 1: in the Sundays. But I've always said I'd love to

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Speaker 1: hear the mal dives. That's the one place I just oh,

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Speaker 1: I wish I could go to.

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Speaker 3: My sister's just been there actually, and she said, well

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Speaker 3: worth her. So I think any of those are a

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Speaker 3: great idea. But you know, the Nutrition Couch probably does

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Speaker 3: need a Hawaiian trip. It's research, I think so too.

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Speaker 3: Absolutely food sampling, you know, tax writer. Yeah, and I'm

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Speaker 3: thinking about our third member, David's probably pretty keen too,

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Speaker 3: So I say that's to it.

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Speaker 2: Absolutely all right, Susie.

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Speaker 1: Well, on the Nutrition Couch, we like to be across

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Speaker 1: the latest trends in the media. So today I saw

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Speaker 1: an article titled the five foods that you must include

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Speaker 1: your in your diet from a nutritionist. So I thought, Susie,

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Speaker 1: we've got to do her own diet head e spin

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Speaker 1: on this, you know. So Susie, as a dietician, what

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Speaker 1: are your five non negotiable foods that you must include

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Speaker 1: in What do you say to your clients you must

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Speaker 1: include in your diet?

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Speaker 3: And why it's interesting, isn't it? Because it's probably slightly

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Speaker 3: different to what I would say to my clients than

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Speaker 3: my own personal list, and it's just based on preference.

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Speaker 3: And I'll also say that you sent me your list

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Speaker 3: of five first, so I was like, oh, I have

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Speaker 3: to think of different ones because they were pretty similar,

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Speaker 3: which is not really a surprise given in our training.

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Speaker 3: So the ones that's bring to mind for me instantly

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Speaker 3: are Atlantic salmon. I'll declare that I am an ambassador

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Speaker 3: for Tassol and have been for many years, but I

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Speaker 3: am a massive fan of salmon nutritionally. You know, you

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Speaker 3: really can't beat it when it comes to a Mega

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Speaker 3: three content and also vitamin D as we move into winter,

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Speaker 3: I would eat salmon at least twice a week, probably

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Speaker 3: three times.

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Speaker 4: I enjoy it.

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Speaker 3: We know it's great for skin health, we know it's

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Speaker 3: a great natural anti inflammatory, and it absolutely is regularly

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Speaker 3: on my list of client recommendations as well. Berries would

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Speaker 3: go pretty high top of the list, probably blueberries more

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Speaker 3: than any just for antioxidant content. And I will try

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Speaker 3: and eat a pun out of berries most days. They

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Speaker 3: taste good, They're relatively low calories and definitely a super food,

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Speaker 3: and we know when it comes to cognitive aging that

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Speaker 3: there's some pretty positive research, particularly around blueberries. I do

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Speaker 3: prefer freshly and then frozen. I find frozen quite sort

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Speaker 3: of someshye. I use them in baking, but I don't

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Speaker 3: ever really eat them. So strawberries too. Actually at the moment,

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Speaker 3: they're pretty good in season, but blueberries would be my

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Speaker 3: go to, And again I tend to refer to berries

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Speaker 3: as free for my clients, so they're certainly they're very prevalent.

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Speaker 3: In meal plans that I do, I usually would suggest

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Speaker 3: or like a leafy green veggie. My personal preference is rocket.

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Speaker 4: I really like that. I'll have a salad with that

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Speaker 4: most days.

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Speaker 3: But I think anything is pretty good, whether it's kale

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Speaker 3: or spinach leaves, whether using them in an omelet or

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Speaker 3: green smoothies or having them a salad.

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Speaker 4: The darker the leaves are better.

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Speaker 3: We've got again really good evidence to show that you

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Speaker 3: want at least one serve, if not more, of leafy

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Speaker 3: greens every day, and I make a very consistent effort

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Speaker 3: to do that myself. I've also got MTHFR mutations, so

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Speaker 3: I need a lot of natural fol eate to override

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Speaker 3: that pathway. So that's part of that rationale too, and

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Speaker 3: I certainly would encourage my clients to be having a

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Speaker 3: leafy green most days. My last two are a bit hard.

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Speaker 3: I sort of tossed between red capsicum and tomatoes. I

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Speaker 3: love both them. I eat to bucket loads of tomatoes

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Speaker 3: in my house. Red capsicums I love too, but they're

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Speaker 3: quite expensive. You know, in the day, I would eat

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Speaker 3: a red capsicum every day. I used to say red

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Speaker 3: capsicum keeps the doctor away, but now they are pretty pricey,

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Speaker 3: so I probably lean a bit more towards tomatoes. So

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Speaker 3: I just really like them, and nutritionally, if you cook them,

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Speaker 3: you know, you get the lycopene that comes through rich

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Speaker 3: environment c beata carotene, so very nutrient rich food in general.

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Speaker 3: And my last one i've put extra virgin olive oil,

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Speaker 3: obviously really rich source of antioxidants. It's great to enjoy

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Speaker 3: veggies with that. It enhances the natural nutrient absorption. We're

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Speaker 3: big fans of cobram, of course, knowing it's a really

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Speaker 3: good quality astrain, extra virgin olive oil, and I whether

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Speaker 3: it's with salad or cook I cook only with extraversion

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Speaker 3: olive oil. I don't have anything else at home, so

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Speaker 3: I would use that and also encourage my clients to

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Speaker 3: cook with that. So, you know, we could add any

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Speaker 3: kind of veggie, couldn't we You know, we're not saying

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Speaker 3: any others are bad.

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Speaker 4: We could add a million.

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Speaker 3: Different ones, but I've kind of tried to kind of

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Speaker 3: keep that to a light lower range, just to give

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Speaker 3: a range of different foods. But all of those would

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Speaker 3: be things I'd eat pretty much daily, multiple times each week.

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Speaker 4: I don't know, just my lists do anything for you?

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Speaker 1: Yeah, absolutely, especially salmon. I'm like, you eat salmon two

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Speaker 1: three times a week. Absolutely one of my absolute favorite

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Speaker 1: foods in the whole world, particularly when it's like crispy

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Speaker 1: salted skin on it as well. You know, I think, yeah,

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Speaker 1: they love the skin or you hate the skin on salmon,

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Speaker 1: and I definitely enjoy it.

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Speaker 2: But when I was.

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Speaker 1: Compiling my list, Susie, I thought, Okay, A, what do

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Speaker 1: I love and B what do I recommend for my

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Speaker 1: clients in terms of if they're dieting or if they're

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Speaker 1: sort of in a calorie deficit to achieve the fat loss.

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Speaker 1: I was thinking sort of like filling foods that taste

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Speaker 1: good and also foods with positive nutrient benefits. So my

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Speaker 1: first one, very controversial, is the humble potato, So good

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Speaker 1: old spot.

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Speaker 2: So I like it.

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Speaker 1: Potatoes are feeling, they're good fib but if you eat

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Speaker 1: them in the jackets with the skin on, you know

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Speaker 1: it's you know, a lower sort of GI option. And

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Speaker 1: I think it cooked and cooled potatoes. In fact, I

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Speaker 1: know cooked and cool potatoes have more resistance starch in

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Speaker 1: them as well. So really really great options fround gut health.

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Speaker 1: So I love nothing more than roasting some potatoes, having them,

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Speaker 1: you know, nice and hot with my dinner meal, and

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Speaker 1: then using them cooked and cooled in my lunch the

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Speaker 1: next day. So you love nothing more than the Humble potato,

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Speaker 1: particularly in its jackets. Bonus points if you leave the

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Speaker 1: skin on. My next one, Susie, is legumes. So legumes

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Speaker 1: they're cheapest chips. I mean, I don't have the time

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Speaker 1: of a new baby. I don't soak my legumes for

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Speaker 1: like ours overnight. I don't have the times that I

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Speaker 1: buy them. Can legumes are like one or two, you know,

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Speaker 1: a dollar something in the shops. They're really really affordable.

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Speaker 1: They're packful of fiber, packful of proteins. They've got some

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Speaker 1: great amount of carbs, in there, and they're so versatile,

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Speaker 1: Like you can use legumes as like as a meat substitute,

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Speaker 1: if you're making a spaghetti, bolonnaise, you can use them

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Speaker 1: to bulk out basically any vegetable meal. You can just

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Speaker 1: throw them into a salad as well. You don't have

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Speaker 1: to cook them if you get them in a can,

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Speaker 1: just give them a really good rint rints off the salt.

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Speaker 1: And they're a wonderful addition to any meal. And we

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Speaker 1: know that looking at the research as well, legumes are

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Speaker 1: really really positive thing to add into a health There's

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Speaker 1: so many health benefits from adding legumes. And then my

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Speaker 1: third one is avocado, so a little bit controversial botanically,

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Speaker 1: it's a fruit. It's also sort of you know, it

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Speaker 1: belongs in the fat family. It also kind of belongs

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Speaker 1: and you know, the vegetable family because a lot of

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Speaker 1: people will add it to salads.

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Speaker 2: And that sort of thing.

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Speaker 1: So it doesn't really matter, I guess what family it's

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Speaker 1: sort of sits in. But avocado, it is full of

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Speaker 1: wonderful healthy fats, just some really good amounts of fiber

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Speaker 1: in there as well. And I think you know, most

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Speaker 1: people out there are big bands of the humble, you know,

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Speaker 1: smashed avo and toast. I mean it was blamed for

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Speaker 1: an entire generation of what young people not being able

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Speaker 1: to afford houses because of our addiction to smashed over

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Speaker 1: on tosed in and you know, bought copies.

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Speaker 2: Wasn't it.

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Speaker 1: So I really do think the avocado it's a hard.

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Speaker 2: One to go past.

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Speaker 1: And then my fourth one was rolled oats, so again

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Speaker 1: it's something that's super affordable. I just I buy the

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Speaker 1: home brand bag of rolled oats a dollar twenty or

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Speaker 1: something for five hundred grams. Rodoats have their naturally carrying

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Speaker 1: bitter glucken in them, so they're really good. They helped

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Speaker 1: to actively lower our cholesterol, and there of course got

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Speaker 1: wonderful sources of fiber, particularly soluble fiber, so again really

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Speaker 1: good fraggut health. And if you struggle with being regular

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Speaker 1: in the bathroom, a sober fiber is definitely in air

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Speaker 1: you want to look at you more at so rolloats

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Speaker 1: are an excellent one for them, and you can throw

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Speaker 1: them into your baking, toss them into a smoothie, or

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Speaker 1: use them as you know your standard porridge slash overnight

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Speaker 1: oats or baked oats options as well and.

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Speaker 2: Then my final one.

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Speaker 1: You guys will know from listening to me for probably

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Speaker 1: quite a while, and Susie you will know as well.

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Speaker 1: Yogurt can't go past a good yogurt. It is one

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Speaker 1: of the most filling snack options, I personally believe, and

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Speaker 1: particularly Greek yogurt. It's higher in protein and it's got

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Speaker 1: the live cultures in there for I got health as well.

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Speaker 2: So they are my five favorite foods.

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Speaker 1: If you're you know, if you have to have five

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Speaker 1: foods in a diet, they're the ones that I recommend

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Speaker 1: for my clients. Potatoes, legums, avocado, rolloats, and Greek yogurt.

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Speaker 1: Now I didn't mention any veggies in there. Of course,

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Speaker 1: I'm saying you need to eat your vegetables. We're very

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Speaker 1: clear on that in the Dusen Couch. But these are

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Speaker 1: my five ones that I think that sometimes people, if

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Speaker 1: they're aiming for fat loss, they think, oh, I can't

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Speaker 1: have potatoes too many you know, too many calories, too

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Speaker 1: many calves, they're kind of avocado too high in fat.

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Speaker 1: Or I can't have roll oats it's too high in carbs.

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Speaker 1: These are the ones that I really want to teach

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Speaker 1: my clients that they're filling, they're positive nutrition benefits and

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Speaker 1: you know they really they taste in they add a

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Speaker 1: lot of you know great I guess volume and bulk

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Speaker 1: to the meals as well.

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Speaker 3: I love that you have talked about potatoes, because poor

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Speaker 3: potatoes just get so forgotten and everyone thinks they're so

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Speaker 3: bad for us. But the way they're bad is that

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Speaker 3: most people have them as chips on deep fried and

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Speaker 3: not great oil.

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Speaker 1: No, the deep fry them and then they slather them

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Speaker 1: and like sour cream and put crispy bacon chips or

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Speaker 1: cover them and cheesy something. So it's not the potato

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Speaker 1: that's bad, it's what we put it with.

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Speaker 3: I think it's one of the most filling foods when

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Speaker 3: you rate foods for society, I think potato, a whole

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Speaker 3: potato with a jacket as you describe, is one of

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Speaker 3: the most satisfying foods. It's one of my favorite lunch

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Speaker 3: recommendations for clients to have it with a tin of

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Speaker 3: tuna or salmon and some or leftover lee mince with salad,

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Speaker 3: a little bit of l like sour cream, some cheese,

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Speaker 3: and if you have that for lunch, you will be

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Speaker 3: full all afternoon, and you can get smaller ones if

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Speaker 3: you're worried about the size, you can even get the

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Speaker 3: lower gi ones now. But they are absolutely so nutritious,

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Speaker 3: relative inexpensive, so many different varieties, and I think we

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Speaker 3: need to bring back the humble spud because we're so

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Speaker 3: quick to add in things like I don't know what

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Speaker 3: cuscuss and kinoi and hemp seed.

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Speaker 2: It's really expensive products.

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Speaker 3: Yeah, exactly had a potato with a jacket. It's a

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Speaker 3: really rich source of dietary fiber. It's got vitamin C.

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Speaker 3: So I love that Legume's big fan too. I like

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Speaker 3: the cannellini beans, particularly in soup. So I think definitely

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Speaker 3: if I was naming ten foods, I think nine. You know,

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Speaker 3: we've already said nine of them. Most of what you've

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Speaker 3: named would also be in my list, so you know,

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Speaker 3: I think they'd be in any dieticians trollely if I'm

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Speaker 3: one hundred percent honest with you, because they're just generally,

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Speaker 3: if we look natural whole foods that offer nutrient rich

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Speaker 3: taste good can be used really effectively in the diet

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Speaker 3: across a number of meals, and the natural superfoods and

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Speaker 3: all reasonably inexpensive too, So yeah, just get back to basics,

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Speaker 3: one hundred percent always in my trolley.

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Speaker 4: Me too, me too.

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Speaker 3: All right, Well, moving on, Leanne to something that I'm

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Speaker 3: really looking forward to talking about, because we recently posted

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Speaker 3: an Instagram story on our feed, and we are trying

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Speaker 3: to engage more on our social media, so you'll notice

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Speaker 3: that we pop up a bit more and try and

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Speaker 3: communicate and be social with you guys, because we love

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Speaker 3: to chat to you and see what's going on in

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Speaker 3: your lives. And we had a listener asking us when

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Speaker 3: we ask for some questions in case study ideas to

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Speaker 3: name and shame the worst excuses our clients use. Now

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Speaker 3: in our prep for this podcast, Leanne, some of the

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Speaker 3: things we said we actually can't record because I probably

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Speaker 3: wouldn't be perceived as very professional, because certainly you and

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Speaker 3: I are both very experienced with excuses, and I'm going

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Speaker 3: to try and be very gentle in how I describe

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Speaker 3: them coming through lest I would hate for any of

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Speaker 3: my clients to recognize themselves in my critique. So you

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Speaker 3: go first, and then I'm sure I'll hope you wants to.

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Speaker 1: Okay, I think the first one is I mean, it's

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Speaker 1: been raining all day in Britain today, and I think

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Speaker 1: the first one is it's too cold, it's too hot,

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Speaker 1: it's too wet, or some sort of it's raining something

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Speaker 1: to do with the weather. Right, I can't go get

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Speaker 1: groceries because it's raining. I can't exercise. It's too hot.

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Speaker 1: I can't exercise it's too cold, you know. I try

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Speaker 1: to do my meal prep but it's raining outside, and wait,

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Speaker 1: your kitchen's inside. What just some sort of excuse around

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Speaker 1: the weather is a big just I would have to say,

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Speaker 1: it's a big eye roll for me. The other one

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Speaker 1: that I get a lot is I'm just big boned

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Speaker 1: or some sort of like I've got you know, it's

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Speaker 1: in my family or my whole family is big. Yes,

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Speaker 1: genetics do play a part, but it's not everything. It's

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Speaker 1: like it's not you know, you can you can't change

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Speaker 1: your genetics, obviously, but you can change your.

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Speaker 2: Environment, you can change your habits.

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Speaker 1: There's a lot of things that you can change and

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Speaker 1: you can control as well. So the I'm big boned,

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Speaker 1: I find is just an excuse ninety nine point nine

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Speaker 1: percent at the time. I also don't love the one

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Speaker 1: that it's more like I'm a myself, I deserve a treat.

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Speaker 2: I've had a bad day at work.

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Speaker 1: I just went through the back has drive through, or

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Speaker 1: I've had a bad day, so I had a bottle

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Speaker 1: of wine. I'm like, wait, what a bottle of wine

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Speaker 1: because you had a bad day? Like, could we have

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Speaker 1: harper glass? Could we go and you know, call a

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Speaker 1: friend chat it through that, maybe just have one glass.

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Speaker 1: So I think it's that all overindulgence as a way

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Speaker 1: of self soothing that I feel like is a big

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Speaker 1: excuse for a lot of my clients. So they're probably

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Speaker 1: the big ones that I guess spring to mind, or

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Speaker 1: probably the other one, Susie, is the one that it's

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Speaker 1: I like food too much. Guess what, Sunshine, I love.

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Speaker 2: Food too, love food.

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Speaker 1: So I feel like I haven't met a person that

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Speaker 1: doesn't like food, Like have you, Susie? Like, I don't

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Speaker 1: think I've ever met someone that doesn't like food. So

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Speaker 1: when people use that as an excuse, healthy food doesn't

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Speaker 1: have to be bland, it doesn't have to be boring,

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Speaker 1: it doesn't have to taste bad. If you think that

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Speaker 1: healthy food tastes bad, you're doing something wrong. Like you

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Speaker 1: need to you know, you need to check it out again,

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Speaker 1: because you're not on the right path here. So I

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Speaker 1: feel like when people say I like food too much,

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Speaker 1: for me, it's just a complete blanket excuse, because we

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Speaker 1: all like food and healthy food can taste one form.

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Speaker 1: We don't have to give up all of our favorite

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Speaker 1: foods in order to be healthy either. So I feel

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Speaker 1: like that's a little bit of a it's a funny one.

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Speaker 1: It gets a big eye roll for me.

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Speaker 3: True, So definitely I agree with you. The weather, so

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Speaker 3: as we all know, particularly in New South Wales the

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Speaker 3: past few months, it's been raining quite a lot and

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Speaker 3: we're not really used to that so much. But absolutely

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Speaker 3: I will have clients will say, oh, I haven't exercised

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Speaker 3: much because the weather's been bad. Now, indeed, there's probably

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Speaker 3: been three or four days where it rained NonStop, but

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Speaker 3: in general, you know, the rest of the time, there's

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Speaker 3: always been half an hour or so. So that's very

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Speaker 3: quick as the excuse to not do anything at all.

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Speaker 3: I find the one that's probably most irritating is the

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Speaker 3: one that is I haven't had I didn't have time,

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Speaker 3: or I wasn't organized because I don't know anyone Leanne

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Speaker 3: who comes and says, look I've got a spare half

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Speaker 3: an hour, Can you help me feel it? Like everything's easy,

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Speaker 3: everybody's busy, and you know own it that it wasn't

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Speaker 3: a priority, wasn't on your mind. It wasn't because that's

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Speaker 3: what it is. You know, if you want to eat well,

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Speaker 3: it has to be a quick priority. And it's that

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Speaker 3: planning phase. So some of it can be organizational skills,

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Speaker 3: and you can coach clients around that, but when it's

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Speaker 3: you know, I didn't have time or sorry I forgot

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Speaker 3: like it's just basically saying it's not a priority. Of

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Speaker 3: course I don't say that to the clients talking, but

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Speaker 3: you know, that's what it translates into, it's not a

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Speaker 3: big enough priority. I think something that I find especially

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Speaker 3: frustrating is when a client will be doing something because

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Speaker 3: of a husband or oh sorry we were away that weekend,

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Speaker 3: or we were on a girls trip, because again, you know,

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Speaker 3: it's it's kind of an excuse of I'm not doing

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Speaker 3: my stuff because I'm just going to follow what everyone

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Speaker 3: else is doing, so that I find that quite frustrating too.

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Speaker 3: But I think the most common one is is I

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Speaker 3: just didn't have time or you know, wasn't organized or actually,

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Speaker 3: the other one that comes up all the time is

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Speaker 3: that I was just off track.

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Speaker 4: Sorry I'm off track.

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Speaker 3: But then I'll look at a food diary and it

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Speaker 3: will be three or four days of just overeating and

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Speaker 3: making really poor choices. And yeah, so absolutely there has to,

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Speaker 3: I guess, be some buy in from a client. I

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Speaker 3: remember a very skilled coaching psychologist saying once when I

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Speaker 3: was being supervised that in a consult if you are

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Speaker 3: feeling tired, it's because the client's not doing enough work. So,

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Speaker 3: for example, if I get a shocking food diary, which

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Speaker 3: I did get this week, and very rarely do I

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Speaker 3: get such shocking food diries that I'm really like, you know,

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Speaker 3: to be honest, I'm pretty disappointed. Which was I think

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Speaker 3: the line that I used, because it was so far

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Speaker 3: from what we had talked about. And I question my

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Speaker 3: client more than talk because I'm trying to understand what's

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Speaker 3: going on and have some buy in and some ownership

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Speaker 3: over them.

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Speaker 4: So if I've had.

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Speaker 3: A client who will say sorry, I haven't had time

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Speaker 3: or you know, sorry i'm off track, and this works

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Speaker 3: with even with parenting stuff quite well, I'll say, well,

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Speaker 3: you let me know when you've got time to commit

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Speaker 3: and in many cases they'll step up and own it.

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Speaker 3: But sometimes as a health professional, if we talk too

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Speaker 3: much and not reprimand but you know, give indication we're

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Speaker 3: not personally impressed or you know this is this is

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Speaker 3: an excuse or basically talking too much. It's always just

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Speaker 3: assigned to me to ask some questions around it as

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Speaker 3: the way to encourage a client to step up and

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Speaker 3: take more ownership, because we're basically in a coaching relationship

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Speaker 3: and I can only do my bit and they have

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Speaker 3: to be able to do theirs. And it's about capacity,

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Speaker 3: but also building skills in that space. And I think

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Speaker 3: that you know, you can, certainly after many years of

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Speaker 3: working with clients tell when there's a legitimate something going

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Speaker 3: on versus just a bit of laziness and a bit

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Speaker 3: of slackness. So I feel like over a period of time,

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Speaker 3: you get very skilled at being able to call it

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Speaker 3: when it is laziness as opposed to someone who's genuinely

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Speaker 3: got a lot of stuff going on. Like for example,

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Speaker 3: I've I had a client recently and she's got a

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Speaker 3: three month old baby who the baby needs to have surgery.

433
00:19:16,640 --> 00:19:18,920
Speaker 3: So the last thing I'm going to do is give

434
00:19:18,920 --> 00:19:21,240
Speaker 3: her a really hard time about not doing a food diary.

435
00:19:21,520 --> 00:19:23,800
Speaker 3: Now she is giving herself quite a hard time about

436
00:19:23,800 --> 00:19:26,000
Speaker 3: not doing it. But I'm the one saying, look, just

437
00:19:26,040 --> 00:19:28,320
Speaker 3: take a load off. You know, you've just had a baby.

438
00:19:28,640 --> 00:19:30,479
Speaker 3: But yeah, I'm also, as I said, quite good at

439
00:19:30,480 --> 00:19:34,000
Speaker 3: saying to the client's look, you know, really we can't

440
00:19:34,000 --> 00:19:35,680
Speaker 3: work together if this is going to keep going, or

441
00:19:35,720 --> 00:19:37,640
Speaker 3: I need to you need to get back on track. Now.

442
00:19:37,680 --> 00:19:39,160
Speaker 3: You need to look at the program that we've set

443
00:19:39,160 --> 00:19:41,840
Speaker 3: and you basically need to follow it. And you know,

444
00:19:42,320 --> 00:19:45,760
Speaker 3: in most cases, you know, clients get back on track

445
00:19:45,800 --> 00:19:48,280
Speaker 3: pretty quickly. So it's a clinical skill to be of

446
00:19:48,359 --> 00:19:50,040
Speaker 3: to know when you need to be too harsh because

447
00:19:50,600 --> 00:19:55,719
Speaker 3: in our career, and there's certainly dietitians and nutritionists who

448
00:19:55,800 --> 00:20:00,520
Speaker 3: will practice with that authoritarian way in show up, show

449
00:20:00,560 --> 00:20:03,760
Speaker 3: me your food diary. You've been, you've overeaten, you're being lazy.

450
00:20:03,840 --> 00:20:07,159
Speaker 3: There's practitioners who have built a whole practice around that model,

451
00:20:08,000 --> 00:20:10,639
Speaker 3: and some cultural groups actually like that. You know, I

452
00:20:10,640 --> 00:20:16,479
Speaker 3: can say South African people are quite often familiar with

453
00:20:16,560 --> 00:20:19,280
Speaker 3: that very authoritarian dietary advice where they have to weigh

454
00:20:19,320 --> 00:20:21,760
Speaker 3: in and be measured and reprimanded for not eating the

455
00:20:21,840 --> 00:20:22,160
Speaker 3: right thing.

456
00:20:22,640 --> 00:20:24,200
Speaker 4: Now, that's not the model that I use.

457
00:20:25,440 --> 00:20:28,520
Speaker 3: I use a model of coaching which incorporates that fifty

458
00:20:28,560 --> 00:20:30,920
Speaker 3: to fifty work between myself and a client. And it's

459
00:20:30,960 --> 00:20:36,199
Speaker 3: my job to engineer a program that is suitable for

460
00:20:36,320 --> 00:20:39,200
Speaker 3: their dietary requirements and their body type and the goals

461
00:20:39,200 --> 00:20:42,280
Speaker 3: they have for themselves, and to coach them into that change.

462
00:20:43,320 --> 00:20:47,320
Speaker 3: And it's their job to try the different things, plan,

463
00:20:48,560 --> 00:20:51,760
Speaker 3: take control of the environment, and make positive choices where possible,

464
00:20:51,800 --> 00:20:54,720
Speaker 3: and learn and be coached to that process. So we

465
00:20:54,800 --> 00:20:56,880
Speaker 3: certainly don't want the message to be that where diety,

466
00:20:56,880 --> 00:20:59,040
Speaker 3: you know, for one of a better word, nazis there,

467
00:20:59,119 --> 00:21:01,719
Speaker 3: you know, telling everyone what to do all the time.

468
00:21:02,359 --> 00:21:05,600
Speaker 3: But there has to be buying from both. And yeah,

469
00:21:05,840 --> 00:21:08,320
Speaker 3: sometimes we do hear some pretty dodgy excuses, and sometimes

470
00:21:08,359 --> 00:21:09,280
Speaker 3: we do have to call them.

471
00:21:09,400 --> 00:21:11,840
Speaker 1: Yeah, absolutely, and as you said, like sometimes they are

472
00:21:11,920 --> 00:21:15,439
Speaker 1: legitimate excuses. I had a client and her kitchen burned out,

473
00:21:15,520 --> 00:21:17,200
Speaker 1: like her whole house nearly went up, and she lost

474
00:21:17,240 --> 00:21:19,480
Speaker 1: a whole kitchen, and that is a legitimate excuse. And

475
00:21:19,520 --> 00:21:21,720
Speaker 1: she was staying with family, and family were cooking and

476
00:21:21,720 --> 00:21:23,560
Speaker 1: providing all the meals and it is really hard to

477
00:21:23,560 --> 00:21:25,879
Speaker 1: say no when people are doing that loving, you know,

478
00:21:25,920 --> 00:21:27,520
Speaker 1: good thing for you. If they've made a really I

479
00:21:27,520 --> 00:21:29,439
Speaker 1: don't know, creamy pass of for dinner and that's all

480
00:21:29,480 --> 00:21:30,919
Speaker 1: that's one off for it's really hard to say no,

481
00:21:31,000 --> 00:21:32,359
Speaker 1: thank you. I'll just go out to the store and

482
00:21:32,359 --> 00:21:34,639
Speaker 1: get my own food. So sometimes, you know, we do

483
00:21:34,720 --> 00:21:37,640
Speaker 1: have legitimate excuses. And I had another client that got

484
00:21:37,640 --> 00:21:40,120
Speaker 1: COVID and she was kind of bed bound for a week. Look,

485
00:21:40,119 --> 00:21:41,720
Speaker 1: she couldn't really do much. She couldn't go do her

486
00:21:41,760 --> 00:21:43,560
Speaker 1: meal prep, she couldn't go to the grocery store. She

487
00:21:43,600 --> 00:21:46,040
Speaker 1: was an isolation, you know. She couldn't get out an exercise.

488
00:21:46,080 --> 00:21:48,800
Speaker 1: She was an isolation. So sometimes it's just easy or

489
00:21:48,800 --> 00:21:51,119
Speaker 1: we've just got to, I guess, make that distinction between

490
00:21:51,160 --> 00:21:53,920
Speaker 1: what is a legitimate excuse and what is something else

491
00:21:53,960 --> 00:21:56,480
Speaker 1: that we're just you know, clutching at straws because we

492
00:21:56,520 --> 00:21:58,320
Speaker 1: haven't made it a priority, as you said. And I

493
00:21:58,400 --> 00:22:00,520
Speaker 1: just another one sprung to mind, Susie. And people say

494
00:22:00,520 --> 00:22:03,480
Speaker 1: to me sometimes I'm just not motivated, and I sort

495
00:22:03,480 --> 00:22:04,879
Speaker 1: of just look at them and I say, well, what

496
00:22:04,920 --> 00:22:06,119
Speaker 1: do you want from me? Do you want me to

497
00:22:06,160 --> 00:22:08,200
Speaker 1: motivate you because guess what, that's not going to work.

498
00:22:08,240 --> 00:22:10,280
Speaker 1: I can motivate you for the time that we spend together,

499
00:22:10,480 --> 00:22:12,280
Speaker 1: but the second that I'm gone, guess what, You're going

500
00:22:12,359 --> 00:22:14,600
Speaker 1: to fall back into your old habits. It's not around motivation.

501
00:22:14,920 --> 00:22:17,720
Speaker 1: It's creating the discipline and the planning and the structure

502
00:22:17,920 --> 00:22:20,160
Speaker 1: that's going to take you to your goal's long term.

503
00:22:20,280 --> 00:22:22,800
Speaker 1: So for me, I always hate the motivation one let oh,

504
00:22:22,800 --> 00:22:24,920
Speaker 1: I'm not motivated to go work out. I'm just gonna

505
00:22:24,920 --> 00:22:26,920
Speaker 1: lie on the cat to watch Netflix for seven and

506
00:22:26,920 --> 00:22:29,160
Speaker 1: a half hours on a Sunday. Like it really gets

507
00:22:29,160 --> 00:22:31,439
Speaker 1: me because I think you don't need the motivation to

508
00:22:31,480 --> 00:22:33,159
Speaker 1: get going. You should want to do it because you're

509
00:22:33,200 --> 00:22:35,840
Speaker 1: creating that lifestyle. You're doing something because it makes you

510
00:22:35,920 --> 00:22:38,479
Speaker 1: feel good. If you need to motivate yourself to do it,

511
00:22:38,480 --> 00:22:40,720
Speaker 1: you're probably doing it wrong, or the strategy or the

512
00:22:40,760 --> 00:22:43,680
Speaker 1: structure that you've chosen for yourself probably isn't the right

513
00:22:43,720 --> 00:22:46,400
Speaker 1: thing and that you naturally need long term. So motivation

514
00:22:46,520 --> 00:22:48,119
Speaker 1: is that one where I generally will get my clients

515
00:22:48,119 --> 00:22:50,199
Speaker 1: to take a step back and reflect and say, if

516
00:22:50,240 --> 00:22:52,879
Speaker 1: you're not finding the motivation to do this, we're probably

517
00:22:52,880 --> 00:22:55,320
Speaker 1: not doing something that you actually enjoy, so you're not

518
00:22:55,320 --> 00:22:57,520
Speaker 1: going to continue it long term, so the results aren't

519
00:22:57,520 --> 00:23:00,159
Speaker 1: gonna last long term. So motivation for me, it's a

520
00:23:00,160 --> 00:23:01,760
Speaker 1: big excuse, but it's a good one that we can

521
00:23:01,800 --> 00:23:04,240
Speaker 1: easily flip on its head and create a broader I

522
00:23:04,240 --> 00:23:05,719
Speaker 1: guess discussion around that.

523
00:23:06,000 --> 00:23:09,480
Speaker 3: Oh, one hundred percent, that's my least favorite message to get.

524
00:23:09,560 --> 00:23:14,399
Speaker 3: I'm feeling unmotivated or just disappointed with my progress, like

525
00:23:14,440 --> 00:23:16,960
Speaker 3: it's sort of a declaration and I I'm not quite

526
00:23:16,960 --> 00:23:19,359
Speaker 3: sure what I'm supposed to do with it. One hundred

527
00:23:19,400 --> 00:23:22,680
Speaker 3: percent that I get that a lot, and I think, yeah,

528
00:23:22,720 --> 00:23:25,280
Speaker 3: all my feedback is just do something. It has to

529
00:23:25,320 --> 00:23:29,840
Speaker 3: be action based. Action creates motivation, and that's the only option.

530
00:23:29,960 --> 00:23:32,960
Speaker 3: Just get out of your head and get into actually

531
00:23:33,000 --> 00:23:35,440
Speaker 3: doing something, because it's really easy to keep in our

532
00:23:35,480 --> 00:23:39,119
Speaker 3: head around things and not actually make progress. So I

533
00:23:39,119 --> 00:23:43,879
Speaker 3: would agree without one hundred percent. And you know, it

534
00:23:43,960 --> 00:23:47,960
Speaker 3: is a little bit of brainstorming solutions too, you know,

535
00:23:48,040 --> 00:23:50,679
Speaker 3: in terms of say time management or the example you

536
00:23:50,720 --> 00:23:54,719
Speaker 3: gave of a mother in law cooking dinner. I find

537
00:23:54,840 --> 00:23:57,880
Speaker 3: with my female clients, which are all female, and particularly

538
00:23:57,920 --> 00:24:01,439
Speaker 3: my mum's who I say, age between thirty five and fifty.

539
00:24:01,560 --> 00:24:06,280
Speaker 3: They're not very good at taking time or energy for themselves,

540
00:24:06,320 --> 00:24:09,200
Speaker 3: and that's quite possibly because they're so pushed looking after

541
00:24:09,280 --> 00:24:12,440
Speaker 3: other people that all their energy goes out. So when

542
00:24:12,480 --> 00:24:15,159
Speaker 3: it comes to taking that time for them which is

543
00:24:15,200 --> 00:24:17,919
Speaker 3: required for meal prep or to do their exercise or

544
00:24:18,480 --> 00:24:20,119
Speaker 3: you know, to tell a mother in law that they

545
00:24:20,200 --> 00:24:22,600
Speaker 3: can't eat that food, that I want to cause offense.

546
00:24:23,080 --> 00:24:26,600
Speaker 3: It's all about actually women owning what they need and

547
00:24:26,640 --> 00:24:29,159
Speaker 3: being prepared to stand up and ask for that. So

548
00:24:29,240 --> 00:24:32,760
Speaker 3: actually I spend probably quite a lot of time reminding

549
00:24:33,000 --> 00:24:37,240
Speaker 3: and coaching women that it's okay to look after yourself

550
00:24:37,280 --> 00:24:41,479
Speaker 3: first and if anything, it's required and necessary for you

551
00:24:41,520 --> 00:24:43,560
Speaker 3: to be your best self. But that can be a

552
00:24:43,600 --> 00:24:46,760
Speaker 3: big jump for women who have basically given everything to

553
00:24:46,800 --> 00:24:51,560
Speaker 3: everyone else for five, ten, fifteen, twenty years. So that is,

554
00:24:51,920 --> 00:24:55,159
Speaker 3: you know, reminding and creating space for them to self

555
00:24:55,200 --> 00:24:58,879
Speaker 3: care and pack their lunch first and take the leftovers

556
00:24:58,880 --> 00:25:02,520
Speaker 3: from dinner for themselves. Then you know, make their breakfast

557
00:25:02,560 --> 00:25:05,080
Speaker 3: or their meal before the other members of the family

558
00:25:05,119 --> 00:25:07,720
Speaker 3: and think about what they need for dinner before everybody else.

559
00:25:07,760 --> 00:25:10,919
Speaker 3: And that's a really big shift for women. But I

560
00:25:10,960 --> 00:25:14,840
Speaker 3: believe and you know, coaching that it's really important ultimately

561
00:25:15,080 --> 00:25:18,520
Speaker 3: to ensure that the women who are generally running the

562
00:25:18,560 --> 00:25:21,600
Speaker 3: house and the family as well as a million other things,

563
00:25:21,680 --> 00:25:23,720
Speaker 3: look after themselves and feel good in their body and

564
00:25:23,760 --> 00:25:26,480
Speaker 3: their weight. So yeah, actually, you know as we talk

565
00:25:27,160 --> 00:25:29,119
Speaker 3: that a lot of time is spent doing that and

566
00:25:29,160 --> 00:25:33,320
Speaker 3: creating that confidence in them to prioritize their own needs.

567
00:25:33,000 --> 00:25:33,720
Speaker 2: One hundred percent.

568
00:25:33,800 --> 00:25:36,040
Speaker 1: Yeah, I spend exactly the same amount of time with

569
00:25:36,160 --> 00:25:39,280
Speaker 1: my my females, with families as well, because I always

570
00:25:39,280 --> 00:25:41,280
Speaker 1: say you can't pull from an empty cup, and they.

571
00:25:41,160 --> 00:25:43,200
Speaker 2: Will go go, go, go, go, go go.

572
00:25:43,400 --> 00:25:46,240
Speaker 1: Until they are just flat out exhausted and run themselves

573
00:25:46,240 --> 00:25:49,399
Speaker 1: into the ground. Then they're sick, they're exhausted, they're injured,

574
00:25:49,400 --> 00:25:51,199
Speaker 1: they can barely get out of bed, and it's like,

575
00:25:51,280 --> 00:25:54,720
Speaker 1: we don't care for ourselves until there's literally nothing left.

576
00:25:54,760 --> 00:25:57,800
Speaker 1: Will put everybody else ahead of us one hundred times over,

577
00:25:58,080 --> 00:26:00,560
Speaker 1: not realizing that to care for everybody else, we have

578
00:26:00,640 --> 00:26:02,960
Speaker 1: to take care of ourselves first. So if there are

579
00:26:02,960 --> 00:26:06,320
Speaker 1: any mammas out there listening, or you know cares as

580
00:26:06,320 --> 00:26:08,880
Speaker 1: well out there listening, we have to care for ourselves

581
00:26:08,880 --> 00:26:11,399
Speaker 1: first in order to better care for the ones that

582
00:26:11,440 --> 00:26:13,560
Speaker 1: we love as well, So I really like we can

583
00:26:13,680 --> 00:26:15,879
Speaker 1: end this segment, Susie on a positive note, because I

584
00:26:15,920 --> 00:26:17,919
Speaker 1: do feel like it's such a funny question, like what

585
00:26:17,920 --> 00:26:19,760
Speaker 1: are the excuses that make you eye roll?

586
00:26:19,800 --> 00:26:21,840
Speaker 2: I think was a question that came through Instagram, So

587
00:26:21,920 --> 00:26:22,320
Speaker 2: I love it.

588
00:26:22,359 --> 00:26:23,320
Speaker 4: But I like that we're.

589
00:26:23,280 --> 00:26:25,000
Speaker 2: Ending this segment on a positive note.

590
00:26:25,320 --> 00:26:26,920
Speaker 4: Yes, we like the positive we do.

591
00:26:27,200 --> 00:26:29,119
Speaker 1: And then for our final segment of the show, we

592
00:26:29,200 --> 00:26:32,399
Speaker 1: had a listener right in asking us about somatotypes or

593
00:26:32,440 --> 00:26:35,679
Speaker 1: body type, so specifically eating for your type of body.

594
00:26:35,840 --> 00:26:38,200
Speaker 1: So if anyone's not familiar with that, there's been a

595
00:26:38,240 --> 00:26:40,399
Speaker 1: little bit of I guess, like talk and online chatter

596
00:26:40,480 --> 00:26:43,680
Speaker 1: around three different types of body types or somatotypes. We've

597
00:26:43,680 --> 00:26:46,720
Speaker 1: got the ectomorph, which is a very lean type of

598
00:26:46,760 --> 00:26:49,560
Speaker 1: body type, very little fat, very little muscle, sort of

599
00:26:49,640 --> 00:26:51,680
Speaker 1: like a I don't know if I should say this online,

600
00:26:51,720 --> 00:26:53,800
Speaker 1: so like a bean pole, like very straight up and down,

601
00:26:53,880 --> 00:26:55,280
Speaker 1: very lean, very little muscle mass.

602
00:26:55,320 --> 00:26:57,919
Speaker 4: I can say, giraffe.

603
00:26:57,080 --> 00:26:59,880
Speaker 2: OK, those people have trouble gating weights.

604
00:27:00,040 --> 00:27:02,720
Speaker 1: They eat, they eat, and they will barely gain any weight.

605
00:27:02,760 --> 00:27:05,280
Speaker 1: But they also have trouble gaining muscle as well, So

606
00:27:05,320 --> 00:27:08,400
Speaker 1: that's an ecdomorph. Then we've got an endomorph, so they

607
00:27:08,400 --> 00:27:12,720
Speaker 1: have a high fat percentage around a body shape generally

608
00:27:12,760 --> 00:27:14,480
Speaker 1: sort of a little bit shorter, and they tend to

609
00:27:14,520 --> 00:27:17,240
Speaker 1: gain weight quite easily. You might hear people say I

610
00:27:17,320 --> 00:27:19,199
Speaker 1: just look at food and I put on weight. So

611
00:27:19,240 --> 00:27:22,919
Speaker 1: there are endomorphs and then our mesomorphs MBA muscle I've

612
00:27:22,920 --> 00:27:25,280
Speaker 1: always remembered it as SUSI, so there are more athletic

613
00:27:25,480 --> 00:27:29,160
Speaker 1: muscular build These types of people tend to, I guess,

614
00:27:29,240 --> 00:27:31,640
Speaker 1: gain and lose weight quite easily. So if they want

615
00:27:31,640 --> 00:27:33,360
Speaker 1: to gain weight, they can. If they want to lose weight,

616
00:27:33,359 --> 00:27:35,679
Speaker 1: they can. They put on muscle mass very easily. Or

617
00:27:35,680 --> 00:27:38,720
Speaker 1: they might even be that sort of muscular athletic look

618
00:27:38,800 --> 00:27:41,080
Speaker 1: without even really doing much training. I know a few

619
00:27:41,080 --> 00:27:42,960
Speaker 1: people who don't really train, but they have that sort

620
00:27:42,960 --> 00:27:45,560
Speaker 1: of big, strong, athletic kind of look around them. And

621
00:27:45,560 --> 00:27:48,280
Speaker 1: then I guess there's a combination of these types. We've

622
00:27:48,280 --> 00:27:51,520
Speaker 1: got the ecdomorph, the endomorph, and the mesomorph. We've also

623
00:27:51,560 --> 00:27:54,520
Speaker 1: got an ecdomesomorph, so this is a leaner type of

624
00:27:54,560 --> 00:27:57,280
Speaker 1: body that's also a little bit muscular. Then we've got

625
00:27:57,320 --> 00:28:00,920
Speaker 1: our meso endomorph, so this person is strong, but the

626
00:28:01,040 --> 00:28:03,600
Speaker 1: muscles aren't well defined, so they're not sort of like

627
00:28:03,840 --> 00:28:06,520
Speaker 1: quote unquote ripped or shredded. So this might be like

628
00:28:06,600 --> 00:28:08,560
Speaker 1: one of those big footballers you look at, you like,

629
00:28:08,600 --> 00:28:11,240
Speaker 1: they're super strong, but they've also got a little bit

630
00:28:11,280 --> 00:28:13,320
Speaker 1: of sort of extra fat mass around them because you know,

631
00:28:13,359 --> 00:28:15,720
Speaker 1: they're big, strong boys. They're getting in there and they're

632
00:28:15,760 --> 00:28:18,080
Speaker 1: doing the big you know, footy tackles and that sort

633
00:28:18,119 --> 00:28:18,360
Speaker 1: of thing.

634
00:28:18,359 --> 00:28:21,200
Speaker 2: Probably not the best explanation. And then we've got out

635
00:28:21,280 --> 00:28:22,359
Speaker 2: ecto endomorphs.

636
00:28:22,359 --> 00:28:25,080
Speaker 1: Gosh, that's a mouthful, and this describes a person that

637
00:28:25,160 --> 00:28:28,720
Speaker 1: is naturally thin but has actually gained weight over time

638
00:28:29,000 --> 00:28:31,520
Speaker 1: due to poor dietary choices and a lack of exercise.

639
00:28:31,560 --> 00:28:33,160
Speaker 2: So their body type is naturally thin.

640
00:28:33,200 --> 00:28:36,800
Speaker 1: They're an ecdomorph, but they've transformed into an endomorph by

641
00:28:36,840 --> 00:28:39,880
Speaker 1: gaining fat over time because their nutrition is not great

642
00:28:39,920 --> 00:28:42,520
Speaker 1: and their exercise is pretty poor. So that's sort of

643
00:28:42,520 --> 00:28:45,520
Speaker 1: the combination of the different cemount of types. And where

644
00:28:45,520 --> 00:28:47,760
Speaker 1: this came about, Susie was a little bit of research

645
00:28:47,840 --> 00:28:49,800
Speaker 1: into this in the nineteen forties. There was actually a

646
00:28:49,800 --> 00:28:53,880
Speaker 1: psychologist called William Sheldon who thought that he could actually

647
00:28:53,880 --> 00:28:58,960
Speaker 1: determine a person's entire personality by how they looked, which

648
00:28:59,040 --> 00:29:01,640
Speaker 1: I thought was, you know, a very interesting concept. So

649
00:29:01,680 --> 00:29:04,120
Speaker 1: he sort of thought that he knew what your personality

650
00:29:04,240 --> 00:29:06,680
Speaker 1: was basically by how you look. So I don't really

651
00:29:06,840 --> 00:29:09,120
Speaker 1: prescribe to that. There's not a whole lot of evidence

652
00:29:09,200 --> 00:29:12,200
Speaker 1: base around eating for your somatotype or eating for your

653
00:29:12,200 --> 00:29:14,320
Speaker 1: body type, but you and I are having a little

654
00:29:14,360 --> 00:29:17,520
Speaker 1: chat off air about this, SUSI, and clinically it does

655
00:29:17,560 --> 00:29:19,080
Speaker 1: make sense put it that way. So there's not a

656
00:29:19,080 --> 00:29:21,320
Speaker 1: whole lot of research or evidence based around this. But

657
00:29:21,520 --> 00:29:23,680
Speaker 1: if somebody had a body type that tended to put

658
00:29:23,720 --> 00:29:26,200
Speaker 1: on a lot more fat mass easily, we'd sort of

659
00:29:26,200 --> 00:29:29,000
Speaker 1: lower their calories, lower their carbohydrate. If somebody was a

660
00:29:29,280 --> 00:29:33,440
Speaker 1: really muscular build, they'd want a pretty even distribution of protein, fats,

661
00:29:33,480 --> 00:29:36,360
Speaker 1: and carbs. If somebody was more of that ectomorph body

662
00:29:36,360 --> 00:29:38,280
Speaker 1: type where they didn't gain weight easily and they were

663
00:29:38,320 --> 00:29:41,440
Speaker 1: quite slim, they'd want a higher amount of carbohydrates well,

664
00:29:41,440 --> 00:29:43,640
Speaker 1: be a higher amount of fat as well, and minimal

665
00:29:43,640 --> 00:29:46,680
Speaker 1: amounts of or smaller amounts of protein. So that's sort

666
00:29:46,720 --> 00:29:49,400
Speaker 1: of where that eating for your body type came from.

667
00:29:49,520 --> 00:29:51,400
Speaker 1: And if you look online, there's a lot of different

668
00:29:51,480 --> 00:29:53,800
Speaker 1: calculators that will tell you down to the gram of

669
00:29:54,040 --> 00:29:56,440
Speaker 1: carbohydrate that you need to eat if your body type

670
00:29:56,480 --> 00:29:58,480
Speaker 1: is a mesomorph or if it is an ecomorph.

671
00:29:58,880 --> 00:29:59,800
Speaker 2: I don't really sort of.

672
00:30:00,000 --> 00:30:02,600
Speaker 1: Described that way of thinking, but I do sort of

673
00:30:02,600 --> 00:30:04,240
Speaker 1: look at my client us in if I know that

674
00:30:04,240 --> 00:30:07,440
Speaker 1: they're naturally more that athletic builders than naturally more that

675
00:30:07,520 --> 00:30:10,880
Speaker 1: leaner type of build, I will adjust the macro nutrients slightly.

676
00:30:11,440 --> 00:30:13,280
Speaker 2: Do you do this in new clinical practice as well?

677
00:30:13,320 --> 00:30:15,760
Speaker 1: Although I don't think we really call it somatotyping, do

678
00:30:15,800 --> 00:30:18,600
Speaker 1: we We really just do that because that's our clinical judgment.

679
00:30:18,640 --> 00:30:22,360
Speaker 3: I guess yeah, And going to somatotypes, we sort of.

680
00:30:22,400 --> 00:30:25,000
Speaker 3: I haven't covered it really since Union in particular sports

681
00:30:25,080 --> 00:30:27,200
Speaker 3: nutrition days, where we would do it through promontory a

682
00:30:27,200 --> 00:30:30,479
Speaker 3: lot more. Certainly, I don't do it with the client

683
00:30:30,520 --> 00:30:34,480
Speaker 3: base that I'm working with, I guess because who is

684
00:30:34,560 --> 00:30:37,480
Speaker 3: presenting to me is probably quite a specific body type

685
00:30:37,480 --> 00:30:39,560
Speaker 3: who are more likely to gain weight. And I think

686
00:30:39,600 --> 00:30:44,320
Speaker 3: it's representative of underlying hormonal systems as well. So for example,

687
00:30:44,560 --> 00:30:46,920
Speaker 3: if I have someone who is internal resistance, they will

688
00:30:46,960 --> 00:30:49,320
Speaker 3: have twenty five to thirty percent more muscle mass than

689
00:30:49,320 --> 00:30:53,400
Speaker 3: someone who doesn't have internal resistance because they have got

690
00:30:53,720 --> 00:30:55,920
Speaker 3: a high level of the hormone that promotes fat and

691
00:30:56,000 --> 00:30:59,520
Speaker 3: muscle storage. So that's sort of a different way of

692
00:30:59,520 --> 00:31:02,320
Speaker 3: looking at it hormonely, but certainly with that group, of course,

693
00:31:02,360 --> 00:31:06,360
Speaker 3: I'll give a few less carbohydrate and more dietary protein

694
00:31:06,400 --> 00:31:10,239
Speaker 3: because I know they're not efficient as burning carbohydrate. But

695
00:31:10,320 --> 00:31:12,600
Speaker 3: that to me then falls apart because if you've got

696
00:31:12,800 --> 00:31:16,920
Speaker 3: an athletic person who is participating in a lot of sport,

697
00:31:17,080 --> 00:31:19,040
Speaker 3: or you know, they might be a regular player or

698
00:31:19,360 --> 00:31:22,280
Speaker 3: a rugby union player, and they do have that underlying

699
00:31:22,280 --> 00:31:25,920
Speaker 3: physiology that's allowed them to create that physique that's conducive

700
00:31:25,960 --> 00:31:28,560
Speaker 3: to high level sport. But then they have a very

701
00:31:28,560 --> 00:31:30,280
Speaker 3: active muscle. Well, of course they need to be fit

702
00:31:30,360 --> 00:31:34,040
Speaker 3: carbohydrate depending on their activity levels. So yeah, I sort

703
00:31:34,040 --> 00:31:36,080
Speaker 3: of understand it because you do get those very tall,

704
00:31:36,200 --> 00:31:39,600
Speaker 3: kind of thin people who really struggle gaining weight, and indeed,

705
00:31:39,680 --> 00:31:41,959
Speaker 3: you know that's very different from a more muscular person.

706
00:31:42,120 --> 00:31:46,520
Speaker 3: But do I use it regularly in practice, No, not

707
00:31:46,640 --> 00:31:48,880
Speaker 3: at all. And as I said, the only time I've

708
00:31:48,880 --> 00:31:51,360
Speaker 3: ever really referred to it in my clinical work as

709
00:31:51,360 --> 00:31:53,920
Speaker 3: a sports dietician, and looking I guess from a research

710
00:31:53,960 --> 00:31:57,760
Speaker 3: perspective on body typing and perhaps those who are better

711
00:31:57,800 --> 00:32:00,320
Speaker 3: at sport, but certainly not from a macronutrient proscript that's

712
00:32:00,360 --> 00:32:03,640
Speaker 3: evidence based. It's more just knowing some people are more

713
00:32:03,680 --> 00:32:07,360
Speaker 3: metabolically efficient and naturally leaner and better metabolisms than others.

714
00:32:07,920 --> 00:32:10,920
Speaker 3: So yeah, I understand why people are interested in it,

715
00:32:10,960 --> 00:32:13,400
Speaker 3: but I don't personally use it or find it overly

716
00:32:13,440 --> 00:32:15,880
Speaker 3: helpful other than what you can eyeball and see naturally

717
00:32:15,880 --> 00:32:17,800
Speaker 3: what a person's natural frame is.

718
00:32:18,120 --> 00:32:20,000
Speaker 1: Absolutely I'm the same as you, and I was just

719
00:32:20,000 --> 00:32:21,680
Speaker 1: looking in a little bit more research and the most

720
00:32:21,680 --> 00:32:24,480
Speaker 1: common somatotype that actually did a little bit of they

721
00:32:24,560 --> 00:32:26,800
Speaker 1: did a review of close to eight hundred adults and

722
00:32:27,000 --> 00:32:30,120
Speaker 1: the most common samato type was a combination of endomorph

723
00:32:30,200 --> 00:32:32,880
Speaker 1: and mesomorphs, so that more muscular type of body in

724
00:32:32,880 --> 00:32:34,880
Speaker 1: that body that holds you know, a little bit more.

725
00:32:34,800 --> 00:32:35,680
Speaker 2: Fat mass as well.

726
00:32:35,720 --> 00:32:39,120
Speaker 1: So that's probably you know, indicative of the large Australian

727
00:32:39,160 --> 00:32:41,640
Speaker 1: based population where we do have you know, over sixty

728
00:32:41,640 --> 00:32:44,520
Speaker 1: percent of adults who you know identify as being overweight

729
00:32:44,600 --> 00:32:47,520
Speaker 1: to obese as well, So that's probably in line with

730
00:32:47,560 --> 00:32:49,560
Speaker 1: what the research is found so far. But yeah, I

731
00:32:49,560 --> 00:32:51,840
Speaker 1: don't really use it in my clinical practice, and I

732
00:32:51,880 --> 00:32:53,640
Speaker 1: really do think, you know, you could have somebody who

733
00:32:53,720 --> 00:32:56,720
Speaker 1: was sort of shortened stock here, but actually did really

734
00:32:56,760 --> 00:32:59,400
Speaker 1: do well with carbohydrates and that was actually quite fit

735
00:32:59,480 --> 00:33:01,840
Speaker 1: and quite so you might have somebody who appears like

736
00:33:01,880 --> 00:33:04,080
Speaker 1: they have a lot of muscle mass who actually doesn't

737
00:33:04,080 --> 00:33:06,560
Speaker 1: really do any exercise at all, So like you don't

738
00:33:06,600 --> 00:33:10,440
Speaker 1: really know in terms of prescribing them from a macronutrient perspective.

739
00:33:10,600 --> 00:33:12,400
Speaker 1: I don't think it's enough to just look at somebody's

740
00:33:12,440 --> 00:33:15,360
Speaker 1: body type, because I think preferences come into play as well.

741
00:33:15,360 --> 00:33:18,200
Speaker 1: Like you might say that you're somebody who's quite short

742
00:33:18,240 --> 00:33:20,880
Speaker 1: and you're quite stocky, you shouldn't have too many carbohydrates.

743
00:33:20,920 --> 00:33:24,000
Speaker 1: What if that person really did love carbohydrates, their body

744
00:33:24,400 --> 00:33:26,440
Speaker 1: utilized it quite well and they really thrived off that.

745
00:33:26,640 --> 00:33:28,640
Speaker 1: I wouldn't then take that away from my client and

746
00:33:28,720 --> 00:33:31,840
Speaker 1: they're like, oh, I really do enjoy carbohydrates. Wouldn't say, well, sorry,

747
00:33:31,840 --> 00:33:33,200
Speaker 1: you have to go on a kid or diet because

748
00:33:33,200 --> 00:33:34,120
Speaker 1: of your body type.

749
00:33:34,240 --> 00:33:34,840
Speaker 2: So I really do.

750
00:33:34,840 --> 00:33:36,200
Speaker 1: Think that there has to be a little bit of

751
00:33:37,560 --> 00:33:40,520
Speaker 1: thinking behind some of these concepts that we see online.

752
00:33:40,520 --> 00:33:41,960
Speaker 2: I know it's heavily promoted in that.

753
00:33:42,280 --> 00:33:44,800
Speaker 1: I guess fitness and training world is more that eating

754
00:33:44,840 --> 00:33:46,960
Speaker 1: for your body type and that you know, tracking your

755
00:33:46,960 --> 00:33:48,720
Speaker 1: macros and that sort of thing. But I think that

756
00:33:48,840 --> 00:33:51,920
Speaker 1: personal preferences have to come into play here as well.

757
00:33:51,960 --> 00:33:55,120
Speaker 3: And surely it's cultural. You know, if you graft different

758
00:33:55,160 --> 00:34:00,400
Speaker 3: cultural groups, surely you'd argue that Indian populations and actually morph,

759
00:34:00,520 --> 00:34:03,200
Speaker 3: and the same with Asian populations. You know, they've got

760
00:34:03,280 --> 00:34:06,000
Speaker 3: lower muscle mass and a much naturally lean a frame

761
00:34:06,080 --> 00:34:10,120
Speaker 3: versus say a muscular group who might be Scandinavian, so

762
00:34:10,160 --> 00:34:12,680
Speaker 3: they're quite sort of muscular and tall and strong like.

763
00:34:12,800 --> 00:34:17,840
Speaker 3: Surely it's almost a way of subgrouping different cultural populations,

764
00:34:17,920 --> 00:34:21,240
Speaker 3: just eyeballing different body types and body frames.

765
00:34:20,880 --> 00:34:21,319
Speaker 2: You would think.

766
00:34:21,320 --> 00:34:22,880
Speaker 1: So I couldn't, honestly, I couldn't find a lot of

767
00:34:22,920 --> 00:34:26,400
Speaker 1: research on this, so listeners, it is an evidence based podcast,

768
00:34:26,400 --> 00:34:28,400
Speaker 1: so there is not a lot of evidence based to this,

769
00:34:28,520 --> 00:34:29,320
Speaker 1: so probably.

770
00:34:29,040 --> 00:34:30,239
Speaker 2: Wouldn't read too much into it.

771
00:34:30,239 --> 00:34:32,680
Speaker 1: Put it that way, all right, Well, Cudi, that ends

772
00:34:32,680 --> 00:34:34,959
Speaker 1: our chat today on the Nutrition Couch for another week,

773
00:34:35,040 --> 00:34:37,759
Speaker 1: So listeners, if you haven't done so already, we would

774
00:34:37,760 --> 00:34:40,799
Speaker 1: really appreciate if you subscribe to the podcast and if

775
00:34:40,840 --> 00:34:43,000
Speaker 1: you left us a positive review in the Purple Apple

776
00:34:43,120 --> 00:34:45,680
Speaker 1: Podcast app, we'd really really appreciate that and give us

777
00:34:45,680 --> 00:34:48,200
Speaker 1: a follow. We're on Instagram and Facebook at the Nutrition

778
00:34:48,360 --> 00:34:52,080
Speaker 1: Couch podcast. Check it check out our Instagram stories as well.

779
00:34:52,080 --> 00:34:54,160
Speaker 1: We often will do little sticker boxes and allow you

780
00:34:54,160 --> 00:34:56,879
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781
00:34:56,920 --> 00:34:58,920
Speaker 1: us what products that you would like us to review.

782
00:34:59,120 --> 00:35:01,279
Speaker 1: So we will catch you on Wednesday for our new

783
00:35:01,320 --> 00:35:02,000
Speaker 1: product Drop.

784
00:35:02,080 --> 00:35:02,800
Speaker 4: Have a great weekend.

785
00:35:18,840 --> 00:35:18,880
Speaker 3: H