1 00:00:01,000 --> 00:00:03,360 Speaker 1: Are you just big boned or are you waiting until 2 00:00:03,440 --> 00:00:07,360 Speaker 1: Monday to start? Have you tried everything and nothing works? 3 00:00:07,800 --> 00:00:12,039 Speaker 1: Today on the Nutrition Couch we review the worst excuses. 4 00:00:11,520 --> 00:00:12,719 Speaker 2: Our clients are making. 5 00:00:13,240 --> 00:00:13,440 Speaker 3: Hi. 6 00:00:13,640 --> 00:00:14,680 Speaker 2: I'm Leanne Wood. 7 00:00:14,560 --> 00:00:17,120 Speaker 1: And I'm Susie Burrow, and as two of Australia's leading 8 00:00:17,160 --> 00:00:20,479 Speaker 1: dieticians who specialize in evidence based nutrition, we bring you 9 00:00:20,640 --> 00:00:23,639 Speaker 1: the Nutrition Couch, a weekly chat on everything that is 10 00:00:23,720 --> 00:00:27,080 Speaker 1: new in the world of food, diets and nutrition, as 11 00:00:27,080 --> 00:00:30,000 Speaker 1: well as weight loss excuses. We look at the media 12 00:00:30,120 --> 00:00:33,120 Speaker 1: article that goes to the top five foods that everybody 13 00:00:33,200 --> 00:00:36,040 Speaker 1: must include in their diet, and we also review the 14 00:00:36,080 --> 00:00:39,400 Speaker 1: trend of eating for your body type, whether you're an ecdomorph, 15 00:00:39,520 --> 00:00:43,680 Speaker 1: misomorph or endomorph body type. But to get as started today, Susie, 16 00:00:43,920 --> 00:00:47,240 Speaker 1: I have been dreaming about travel. So are you traveling 17 00:00:47,320 --> 00:00:49,320 Speaker 1: this year or are you planning on going anywhere? Are 18 00:00:49,320 --> 00:00:51,040 Speaker 1: you're dreaming just like I am? 19 00:00:51,240 --> 00:00:54,520 Speaker 3: One hundred percent. I think that I spend more time 20 00:00:54,640 --> 00:00:57,360 Speaker 3: thinking about where my next trip is than anything, including 21 00:00:57,440 --> 00:00:59,760 Speaker 3: a couple of trips to Brisbane to see you, of course, 22 00:01:00,040 --> 00:01:02,040 Speaker 3: But I really miss going to Hawaii. 23 00:01:02,160 --> 00:01:04,440 Speaker 4: Oh yeah, I did. Used to go to New York. 24 00:01:04,240 --> 00:01:07,759 Speaker 3: Fairly frequently also. But the place that I'm really craving 25 00:01:07,880 --> 00:01:11,080 Speaker 3: is Hawaii. I love the sun, I love the shopping, 26 00:01:12,040 --> 00:01:15,560 Speaker 3: I love the vibe. There's nothing I do not like 27 00:01:15,600 --> 00:01:20,119 Speaker 3: around Hawaii. And I'm certainly planning perhaps later this year. 28 00:01:20,160 --> 00:01:24,360 Speaker 3: My sister turned forty this year, and we always said 29 00:01:24,360 --> 00:01:27,120 Speaker 3: we would do a special trip, and I think that 30 00:01:27,200 --> 00:01:29,680 Speaker 3: we might manage to swing Hawaii. Have you been to Hawaii? 31 00:01:29,720 --> 00:01:31,400 Speaker 2: I have we gone engage in Hawaii? 32 00:01:31,880 --> 00:01:32,119 Speaker 1: Oh? 33 00:01:32,360 --> 00:01:33,240 Speaker 4: Say beautiful? 34 00:01:33,280 --> 00:01:34,000 Speaker 2: It was so fun. 35 00:01:34,200 --> 00:01:35,759 Speaker 1: It's a very special place for us. And we always 36 00:01:35,760 --> 00:01:37,680 Speaker 1: said when we had kids we'd go back one day. 37 00:01:37,760 --> 00:01:40,039 Speaker 1: So yeah, oh gosh, I'd love to join you there 38 00:01:40,040 --> 00:01:40,600 Speaker 1: this year. Oh. 39 00:01:40,600 --> 00:01:42,160 Speaker 3: I will send them through the dates and we can 40 00:01:42,160 --> 00:01:44,040 Speaker 3: do it as a group trip. The more adults the better. 41 00:01:44,080 --> 00:01:45,480 Speaker 3: When you've got a little baby. 42 00:01:45,959 --> 00:01:47,120 Speaker 4: They're so good, so good. 43 00:01:47,160 --> 00:01:48,920 Speaker 1: Oh. I'm just dreaming of trouvel and I love that 44 00:01:48,960 --> 00:01:52,080 Speaker 1: everything's opening up. And on my Facebook, on my Facebook page, 45 00:01:52,080 --> 00:01:53,880 Speaker 1: everyone you know a lot of friends and you know, 46 00:01:53,880 --> 00:01:56,320 Speaker 1: old school colleagues are tagging a few people in Europe, 47 00:01:56,320 --> 00:01:58,680 Speaker 1: a few people are over in America. I've got one 48 00:01:58,760 --> 00:02:00,720 Speaker 1: or two people in the malder and that was our 49 00:02:00,720 --> 00:02:03,400 Speaker 1: honeymoon destination, which never happened because of COVID, so we 50 00:02:03,480 --> 00:02:05,640 Speaker 1: ended up in the Sundays. But I've always said I'd 51 00:02:05,760 --> 00:02:07,600 Speaker 1: love to go to the mal Dives. That's the one 52 00:02:07,640 --> 00:02:09,600 Speaker 1: place I just oh, I wish I could go to. 53 00:02:10,360 --> 00:02:12,680 Speaker 3: My sister's just been there actually, and she said, well 54 00:02:12,840 --> 00:02:14,440 Speaker 3: worth her. So I think any of those are a 55 00:02:14,440 --> 00:02:16,880 Speaker 3: great idea. But you know, the Nutrition Couch probably does 56 00:02:16,960 --> 00:02:17,760 Speaker 3: need a Hawaiian trip. 57 00:02:17,840 --> 00:02:20,840 Speaker 2: It's research, I think so too. Absolutely food sampling, you know, 58 00:02:20,919 --> 00:02:21,640 Speaker 2: tax writ ye. 59 00:02:22,720 --> 00:02:25,800 Speaker 3: And I'm thinking that our third member, David's probably pretty 60 00:02:25,880 --> 00:02:27,200 Speaker 3: keen too, So I say, let's do it. 61 00:02:27,360 --> 00:02:29,639 Speaker 2: Absolutely all right, Susie. 62 00:02:29,680 --> 00:02:32,280 Speaker 1: Well, on the Nutrition Couch, we like to be across 63 00:02:32,320 --> 00:02:35,079 Speaker 1: the latest trends in the media. So today I saw 64 00:02:35,120 --> 00:02:38,040 Speaker 1: an article titled the five foods that you must include 65 00:02:38,040 --> 00:02:40,639 Speaker 1: your in your diet from a nutritionist. So I thought, Susie, 66 00:02:40,760 --> 00:02:42,600 Speaker 1: we've got to do her own diet head e spin 67 00:02:42,680 --> 00:02:45,200 Speaker 1: on this, you know. So Susie, as a dietician, what 68 00:02:45,240 --> 00:02:48,880 Speaker 1: are your five non negotiable foods that you must include 69 00:02:49,080 --> 00:02:51,520 Speaker 1: in What do you say to your clients you must 70 00:02:51,520 --> 00:02:52,400 Speaker 1: include in your diet? 71 00:02:52,440 --> 00:02:55,120 Speaker 3: And why it's interesting, isn't it? Because it's probably slightly 72 00:02:55,120 --> 00:02:56,960 Speaker 3: different to what I would say to my clients than 73 00:02:56,960 --> 00:02:59,240 Speaker 3: my own personal least, and it's just based on preference. 74 00:02:59,240 --> 00:03:01,240 Speaker 3: And I'll also say that you sent me your list 75 00:03:01,400 --> 00:03:03,040 Speaker 3: of five first, so I was like, oh, I have 76 00:03:03,120 --> 00:03:05,320 Speaker 3: to think of different ones because they were pretty similar, 77 00:03:05,680 --> 00:03:07,680 Speaker 3: which is not really a surprise given in our training. 78 00:03:08,080 --> 00:03:10,359 Speaker 3: So the ones that's bring to mind for me instantly 79 00:03:10,480 --> 00:03:14,640 Speaker 3: are Atlantic salmon. I'll declare that I am an ambassador 80 00:03:14,639 --> 00:03:17,400 Speaker 3: for Tassel and have been for many years, but I 81 00:03:17,440 --> 00:03:20,600 Speaker 3: am a massive fan of salmon nutritionally. You know, you 82 00:03:20,680 --> 00:03:22,280 Speaker 3: really can't beat it when it comes to a Mega 83 00:03:22,280 --> 00:03:25,280 Speaker 3: three content and also vitamin D as we move into winter, 84 00:03:25,840 --> 00:03:28,200 Speaker 3: I would eat salmon at least twice a week, probably 85 00:03:28,240 --> 00:03:28,840 Speaker 3: three times. 86 00:03:28,919 --> 00:03:29,600 Speaker 4: I enjoy it. 87 00:03:30,080 --> 00:03:31,880 Speaker 3: We know it's great for skin health, we know it's 88 00:03:31,919 --> 00:03:36,080 Speaker 3: a great natural anti inflammatory, and it absolutely is regularly 89 00:03:36,120 --> 00:03:39,240 Speaker 3: on my list of client recommendations as well. Berries would 90 00:03:39,240 --> 00:03:41,560 Speaker 3: go pretty high top of the list, probably blueberries more 91 00:03:41,560 --> 00:03:43,840 Speaker 3: than any just for antioxidant content. And I will try 92 00:03:43,840 --> 00:03:45,560 Speaker 3: and eat a pun o at of berries most days. 93 00:03:46,800 --> 00:03:49,640 Speaker 3: They taste good, They're relatively low in calories and definitely 94 00:03:49,680 --> 00:03:51,840 Speaker 3: a superfood and we know when it comes to cognitive 95 00:03:51,880 --> 00:03:55,160 Speaker 3: aging that there's some pretty positive research, particularly around blueberries. 96 00:03:55,560 --> 00:03:58,480 Speaker 3: I do you prefer freshly and then frozen? I find 97 00:03:58,480 --> 00:04:01,720 Speaker 3: frozen quite sort of some hye. I use them in baking, 98 00:04:01,760 --> 00:04:04,880 Speaker 3: but I don't ever really eat them. So strawberries too. 99 00:04:04,880 --> 00:04:06,920 Speaker 3: Actually at the moment, they're pretty good in season, but 100 00:04:07,000 --> 00:04:10,200 Speaker 3: blueberries would be my go to, And again I tend 101 00:04:10,240 --> 00:04:12,320 Speaker 3: to refer to berries as free for my clients, so 102 00:04:12,360 --> 00:04:15,600 Speaker 3: they're certainly they're very prevalent. In meal plans that I do, 103 00:04:16,160 --> 00:04:19,120 Speaker 3: I usually would suggest or like a leafy green veggie. 104 00:04:19,520 --> 00:04:22,440 Speaker 3: My personal preference is rocket. I really like that. I'll 105 00:04:22,480 --> 00:04:25,080 Speaker 3: have a salad with that most days. But I think 106 00:04:25,080 --> 00:04:27,719 Speaker 3: anything is pretty good, whether it's kale or spinach leaves, 107 00:04:27,720 --> 00:04:30,159 Speaker 3: whether using them in an omelet or green smoothies or 108 00:04:30,240 --> 00:04:31,080 Speaker 3: having them a salad. 109 00:04:31,480 --> 00:04:32,720 Speaker 4: The darker the leaves are better. 110 00:04:32,880 --> 00:04:34,719 Speaker 3: And we've got again really good evidence to show that 111 00:04:34,720 --> 00:04:36,360 Speaker 3: you want at least one serve, if not more, of 112 00:04:36,440 --> 00:04:40,279 Speaker 3: leafy greens every day, and I make a very consistent 113 00:04:40,320 --> 00:04:44,160 Speaker 3: effort to do that myself. I've also got a MTHFR mutations, 114 00:04:44,160 --> 00:04:45,919 Speaker 3: so I need a lot of natural fol eight to 115 00:04:45,960 --> 00:04:49,400 Speaker 3: override that pathway. So that's part of that rationale too, 116 00:04:49,680 --> 00:04:51,800 Speaker 3: and I certainly would encourage my clients to be having 117 00:04:51,800 --> 00:04:55,719 Speaker 3: a leafy green most days. My last two are a 118 00:04:55,720 --> 00:04:59,200 Speaker 3: bit hard. I sort of tossed between red capsicum and tomatoes. 119 00:04:59,279 --> 00:05:02,080 Speaker 3: I love both of them. Eat bucket loads of tomatoes 120 00:05:02,080 --> 00:05:04,760 Speaker 3: in my house. Red capsicums I love to, but they're 121 00:05:04,800 --> 00:05:06,960 Speaker 3: quite expensive. You know, in the day, I would eat 122 00:05:06,960 --> 00:05:08,760 Speaker 3: a red capsicum every day. I used to say red 123 00:05:08,800 --> 00:05:11,839 Speaker 3: capsicum picks the doctor away, but now they are pretty pricey, 124 00:05:11,920 --> 00:05:14,320 Speaker 3: so I probably lean a bit more towards tomatoes. So 125 00:05:15,360 --> 00:05:18,279 Speaker 3: I just really like them, and nutritionally, if you cook them, 126 00:05:18,400 --> 00:05:21,880 Speaker 3: you know, you get the lycopene that comes through rich 127 00:05:22,000 --> 00:05:26,200 Speaker 3: environment C beta carotene, so very nutrient rich food in general. 128 00:05:26,920 --> 00:05:29,679 Speaker 3: And my last one i've put extra virgin olive oil, 129 00:05:30,600 --> 00:05:33,760 Speaker 3: obviously really rich source of antioxidants. It's great to enjoy 130 00:05:33,839 --> 00:05:38,159 Speaker 3: veggies with that. It enhances the natural nutrient absorption. We're 131 00:05:38,160 --> 00:05:41,120 Speaker 3: big fans of cobraam of course, knowing it's a really 132 00:05:41,160 --> 00:05:44,640 Speaker 3: good quality astrain, extra virgin olive oil, and I whether 133 00:05:44,680 --> 00:05:47,440 Speaker 3: it's with salad or cook I cook only with extraversion 134 00:05:47,480 --> 00:05:50,120 Speaker 3: olive oil. I don't have anything else at home, so 135 00:05:50,200 --> 00:05:52,720 Speaker 3: I would use that and also encourage my clients to 136 00:05:52,760 --> 00:05:57,200 Speaker 3: cook with that. So, you know, we could add any 137 00:05:57,279 --> 00:05:59,200 Speaker 3: kind of veggie, couldn't we You know, we're not saying 138 00:05:59,240 --> 00:06:01,440 Speaker 3: any others are bad. We could add a million different ones, 139 00:06:01,560 --> 00:06:04,040 Speaker 3: but I've kind of tried to kind of keep that 140 00:06:04,080 --> 00:06:07,560 Speaker 3: to a light lower range, just to give a range 141 00:06:07,560 --> 00:06:09,680 Speaker 3: of different foods. But all of those would be things 142 00:06:09,720 --> 00:06:13,279 Speaker 3: I'd eat pretty much daily, multiple times each week. 143 00:06:13,839 --> 00:06:15,440 Speaker 4: I don't know, just my list do anything for you? 144 00:06:15,560 --> 00:06:18,520 Speaker 1: Yeah, absolutely, especially salmon. I'm like, you ate salmon two 145 00:06:18,560 --> 00:06:20,960 Speaker 1: three times a week. Absolutely one of my absolute favorite 146 00:06:20,960 --> 00:06:23,239 Speaker 1: foods in the whole world, particularly when it's like crispy 147 00:06:23,279 --> 00:06:25,160 Speaker 1: salted skin on it as well. You know, I think, yeah, 148 00:06:25,200 --> 00:06:26,799 Speaker 1: they love the skin or you hate the skin on salmon, 149 00:06:26,800 --> 00:06:29,919 Speaker 1: and I definitely enjoy it. But when I was compiling 150 00:06:29,960 --> 00:06:31,960 Speaker 1: my list, Susie, I thought, Okay, A, what do I 151 00:06:32,040 --> 00:06:34,200 Speaker 1: love and B what do I recommend for my clients 152 00:06:34,240 --> 00:06:36,280 Speaker 1: in terms of if they're dieting or if they're sort 153 00:06:36,279 --> 00:06:38,160 Speaker 1: of in a calorie deficit to achieve the fat loss. 154 00:06:38,200 --> 00:06:40,880 Speaker 1: I was thinking sort of like filling foods that taste 155 00:06:40,880 --> 00:06:43,599 Speaker 1: good and also foods with positive nutrient benefits. So my 156 00:06:43,720 --> 00:06:47,720 Speaker 1: first one, very controversial, is the Humble Potato, So. 157 00:06:47,760 --> 00:06:48,680 Speaker 2: Good old spot. 158 00:06:49,480 --> 00:06:50,000 Speaker 4: So I like it. 159 00:06:50,040 --> 00:06:52,360 Speaker 1: Potatoes are feeling, they're good fib but if you eat 160 00:06:52,360 --> 00:06:54,120 Speaker 1: them in the jackets with the skin on, you know 161 00:06:54,160 --> 00:06:57,400 Speaker 1: it's you know, a lower sort of gi option. And 162 00:06:57,480 --> 00:06:59,720 Speaker 1: I think it cooked and cooled potatoes. In fact, I 163 00:06:59,760 --> 00:07:02,640 Speaker 1: know cooked and cool potatoes have more resistance starch in 164 00:07:02,720 --> 00:07:04,760 Speaker 1: them as well, So really really great options for our 165 00:07:04,800 --> 00:07:07,480 Speaker 1: gut health. So I love nothing more than roasting some potatoes, 166 00:07:07,520 --> 00:07:09,400 Speaker 1: having them, you know, nice and hot with my dinner meal, 167 00:07:09,440 --> 00:07:12,119 Speaker 1: and then using them cooked and cooled in my lunch 168 00:07:12,200 --> 00:07:15,320 Speaker 1: the next day. So love nothing more than the Humble potato, 169 00:07:15,400 --> 00:07:17,760 Speaker 1: particularly in its jackets. Bonus points if you leave the 170 00:07:17,800 --> 00:07:21,200 Speaker 1: skin on. My next one, Susie, is legumes. So legumes 171 00:07:21,200 --> 00:07:23,120 Speaker 1: they're cheapest chips. I mean, I don't have the time 172 00:07:23,160 --> 00:07:25,080 Speaker 1: of a new baby. I don't soak my legumes for 173 00:07:25,120 --> 00:07:27,720 Speaker 1: like ours overnight. I don't the times that I buy 174 00:07:27,720 --> 00:07:29,720 Speaker 1: them can legames are like one or two, you know, 175 00:07:29,960 --> 00:07:32,560 Speaker 1: a dollar something in the shops. They're really really affordable. 176 00:07:32,680 --> 00:07:35,200 Speaker 1: They're packful of fiber, packful of proteins. I've got some 177 00:07:35,240 --> 00:07:37,520 Speaker 1: great amount of carbs in there, and they're so versatile, 178 00:07:37,600 --> 00:07:40,760 Speaker 1: Like you can use legumes as like as a meat substitute, 179 00:07:40,800 --> 00:07:43,120 Speaker 1: if you're making a spaghetti, bolonnaise, you can use them 180 00:07:43,160 --> 00:07:44,800 Speaker 1: to bulk out basically. 181 00:07:44,360 --> 00:07:46,360 Speaker 2: Any vegetable meal. You can just throw them into a 182 00:07:46,360 --> 00:07:47,560 Speaker 2: salad as well. You don't have to cook. 183 00:07:47,560 --> 00:07:48,680 Speaker 1: To me, if you get them in a can, just 184 00:07:48,680 --> 00:07:50,800 Speaker 1: give them a really good rince rinse off the salt. 185 00:07:50,800 --> 00:07:53,200 Speaker 1: And they're a wonderful addition to any meal. And we 186 00:07:53,280 --> 00:07:55,240 Speaker 1: know that looking at the research as well, legumes are 187 00:07:55,320 --> 00:07:57,560 Speaker 1: really really positive thing to add into a health There's 188 00:07:57,560 --> 00:08:00,400 Speaker 1: so many health benefits from adding legumes. And then my 189 00:08:00,480 --> 00:08:03,800 Speaker 1: third one is avocado, so a little bit controversial botanically, 190 00:08:03,800 --> 00:08:05,760 Speaker 1: it's a fruit. It's also sort of you know, it 191 00:08:05,840 --> 00:08:07,800 Speaker 1: belongs in the fat family. It also kind of belongs 192 00:08:07,840 --> 00:08:09,760 Speaker 1: and you know, the vegetable family because a lot of 193 00:08:09,760 --> 00:08:11,360 Speaker 1: people will add it to salads and that. 194 00:08:11,280 --> 00:08:13,480 Speaker 2: Sort of thing. So it doesn't really matter, I guess 195 00:08:13,480 --> 00:08:14,840 Speaker 2: what family. It's what it sits in. 196 00:08:15,000 --> 00:08:17,360 Speaker 1: But avocado, it is full of wonderful healthy fats, just 197 00:08:17,520 --> 00:08:19,680 Speaker 1: really good amounts of fiber in there as well. And 198 00:08:19,720 --> 00:08:21,600 Speaker 1: I think you know, most people out there are big 199 00:08:21,640 --> 00:08:24,080 Speaker 1: bands of the humble, you know, smashed avo and toast. 200 00:08:24,120 --> 00:08:26,320 Speaker 1: I mean it was blamed for an entire generation of 201 00:08:26,400 --> 00:08:28,760 Speaker 1: what young people not being able to afford houses because 202 00:08:28,760 --> 00:08:31,000 Speaker 1: of our addiction to smashed over on tosed in and 203 00:08:31,120 --> 00:08:33,280 Speaker 1: you know, bought copies, wasn't it. So I really do 204 00:08:33,360 --> 00:08:35,400 Speaker 1: think the avocado it's a hard one to go past. 205 00:08:36,200 --> 00:08:38,640 Speaker 1: And then my fourth one was rolled oats, so again 206 00:08:38,679 --> 00:08:40,920 Speaker 1: it's something that's super affordable. I just I buy the 207 00:08:40,920 --> 00:08:43,920 Speaker 1: home brand bag of rolled oats a dollar twenty or 208 00:08:43,960 --> 00:08:47,080 Speaker 1: something for five hundred grams. Rodoats have them actually carrying 209 00:08:47,120 --> 00:08:48,800 Speaker 1: bit of glucken in them, so they're really good. They 210 00:08:48,800 --> 00:08:51,280 Speaker 1: helped to actively lower our cholesterol, and there of course 211 00:08:51,360 --> 00:08:54,840 Speaker 1: got wonderful sources of fiber, particularly soluble fiber, so again 212 00:08:54,920 --> 00:08:56,960 Speaker 1: really good fraggut health. And if you struggle with being 213 00:08:57,000 --> 00:08:59,719 Speaker 1: regular in the bathroom, a sober fiber is definitely in 214 00:08:59,760 --> 00:09:02,040 Speaker 1: air you want to look at you more at so 215 00:09:02,320 --> 00:09:03,960 Speaker 1: roll oats are an excellent one for them, and you 216 00:09:03,960 --> 00:09:06,319 Speaker 1: can throw them into your baking, toss them into a smoothie, 217 00:09:06,440 --> 00:09:08,520 Speaker 1: or use them as you know your standard porridge slash 218 00:09:08,559 --> 00:09:11,160 Speaker 1: overnight oats or baked oats options as well, and. 219 00:09:11,120 --> 00:09:11,880 Speaker 2: Then my final one. 220 00:09:11,960 --> 00:09:14,160 Speaker 1: You guys will know from listening to me for probably 221 00:09:14,240 --> 00:09:16,320 Speaker 1: quite a while, and Susie you will know as well. Yogurt. 222 00:09:16,400 --> 00:09:18,040 Speaker 1: Can't go past a good yogurt. It is one of 223 00:09:18,120 --> 00:09:21,400 Speaker 1: the most filling snack options, I personally believe, and particularly 224 00:09:21,400 --> 00:09:23,520 Speaker 1: Greek yogurt. It's higher in protein and it's got the 225 00:09:23,559 --> 00:09:25,640 Speaker 1: live cultures in there for I got health as well. 226 00:09:25,760 --> 00:09:29,440 Speaker 1: So they are my five favorite foods. If you're you know, 227 00:09:29,440 --> 00:09:31,040 Speaker 1: if you have to have five foods in a diet, 228 00:09:31,080 --> 00:09:35,120 Speaker 1: they're the ones that I recommend for my clients. Potatoes, legums, avocado, rolloats, 229 00:09:35,120 --> 00:09:38,000 Speaker 1: and Greek yogurt. Now I didn't mention any veggies in there. 230 00:09:38,040 --> 00:09:39,880 Speaker 1: Of course, I'm saying you need to eat your vegetables. 231 00:09:39,920 --> 00:09:42,160 Speaker 1: We're very clear on that in the Duson Couch. But 232 00:09:42,200 --> 00:09:44,640 Speaker 1: these are my five ones that I think that sometimes people, 233 00:09:44,840 --> 00:09:46,600 Speaker 1: if they're aiming for fat loss, they think, oh, I 234 00:09:46,640 --> 00:09:49,160 Speaker 1: can't have potatoes too many, you know, too many calories, 235 00:09:49,200 --> 00:09:51,640 Speaker 1: too many carbs. They kind of avocata too high in fat, 236 00:09:51,960 --> 00:09:53,920 Speaker 1: or I can't have rolled oats it's too high in carbs. 237 00:09:54,080 --> 00:09:55,600 Speaker 1: These are the ones that I really want to teach 238 00:09:55,640 --> 00:09:59,280 Speaker 1: my clients. That they're filling, they're positive nutrition benefits and 239 00:09:59,400 --> 00:10:01,120 Speaker 1: you know they really they taste in they add a 240 00:10:01,120 --> 00:10:03,520 Speaker 1: lot of you know great I guess volume and bulk 241 00:10:03,640 --> 00:10:04,600 Speaker 1: to the meals as well. 242 00:10:04,679 --> 00:10:08,240 Speaker 3: I love that you have talked about potatoes, because poor 243 00:10:08,280 --> 00:10:12,000 Speaker 3: potatoes just get so forgotten and everyone thinks they're so 244 00:10:12,160 --> 00:10:14,319 Speaker 3: bad for us. But the way they're bad is that 245 00:10:14,400 --> 00:10:17,160 Speaker 3: most people have them as chips on deep fried and 246 00:10:17,240 --> 00:10:17,959 Speaker 3: not great oil. 247 00:10:18,120 --> 00:10:20,000 Speaker 1: No, they deep fry them and then they slather them 248 00:10:20,000 --> 00:10:22,880 Speaker 1: and it's like sour cream and put crispy bacon chips 249 00:10:22,960 --> 00:10:25,680 Speaker 1: or to cover them and cheesy something. So it's not 250 00:10:25,720 --> 00:10:27,360 Speaker 1: the potato that's bad, it's what we put it with. 251 00:10:27,440 --> 00:10:30,320 Speaker 3: I think like it's one of the most filling foods. 252 00:10:30,320 --> 00:10:33,240 Speaker 3: When you rate foods for satiety, I think potato, a 253 00:10:33,280 --> 00:10:35,480 Speaker 3: whole potato with a jacket as you describe, is one 254 00:10:35,480 --> 00:10:38,480 Speaker 3: of the most satisfying foods. It's one of my favorite 255 00:10:38,559 --> 00:10:41,320 Speaker 3: lunch recommendations for clients to have it with a tin 256 00:10:41,400 --> 00:10:45,400 Speaker 3: of tuna or salmon and some or leftover lee mince 257 00:10:45,480 --> 00:10:47,280 Speaker 3: with salad, a little bit of l like sour cream, 258 00:10:47,400 --> 00:10:49,400 Speaker 3: some cheese, and if you have that for lunch, you 259 00:10:49,440 --> 00:10:53,040 Speaker 3: will be full. All afternoon, and you can get smaller 260 00:10:53,080 --> 00:10:55,200 Speaker 3: ones if you're worried about the size. You can even 261 00:10:55,200 --> 00:10:58,480 Speaker 3: get the lower gi ones now. But they are absolutely 262 00:10:58,760 --> 00:11:03,160 Speaker 3: so nutritious relative the inexpensive so many different varieties, and 263 00:11:03,200 --> 00:11:05,080 Speaker 3: I think we need to bring back the humble spud 264 00:11:05,160 --> 00:11:08,559 Speaker 3: because we're so quick to add in things like I 265 00:11:08,600 --> 00:11:12,319 Speaker 3: don't know what cuss, cuss and kinoir and hemp seed. 266 00:11:12,360 --> 00:11:13,640 Speaker 2: It's really expensive products. 267 00:11:13,720 --> 00:11:16,839 Speaker 3: Yeah, exactly, had a potato with a jacket. It's a 268 00:11:16,840 --> 00:11:19,199 Speaker 3: really rich source of dietary fiber. It's got vitamin C. 269 00:11:19,360 --> 00:11:21,880 Speaker 3: So I love that Legume's big fan too. I like 270 00:11:21,920 --> 00:11:25,200 Speaker 3: the cannellini beans, particularly in soup. So I think definitely 271 00:11:25,240 --> 00:11:27,960 Speaker 3: if I was naming ten foods, I think nine. You know, 272 00:11:27,960 --> 00:11:29,800 Speaker 3: we've already said nine of them. Most of what you've 273 00:11:29,880 --> 00:11:34,320 Speaker 3: named would also be in my list, so you know, 274 00:11:34,360 --> 00:11:36,360 Speaker 3: I think they'd be in any dieticians trollely if I'm 275 00:11:36,360 --> 00:11:38,800 Speaker 3: one hundred percent honest with you, because they're just generally, 276 00:11:38,880 --> 00:11:42,640 Speaker 3: if we look natural whole foods that offer nutrient rich 277 00:11:42,880 --> 00:11:45,920 Speaker 3: taste good can be used really effectively in the diet 278 00:11:45,920 --> 00:11:49,280 Speaker 3: across a number of meals. And the natural superfoods and 279 00:11:49,400 --> 00:11:53,520 Speaker 3: all reasonably inexpensive too, So yeah, just get back to basics, one. 280 00:11:53,480 --> 00:11:54,880 Speaker 2: Hundred percent always in my trolley. 281 00:11:55,360 --> 00:11:56,120 Speaker 4: Me too, me too. 282 00:11:56,400 --> 00:11:59,640 Speaker 3: All right, Well, moving on, Leanne to something that I'm 283 00:11:59,640 --> 00:12:04,240 Speaker 3: really looking forward to talking about, because we recently posted 284 00:12:04,240 --> 00:12:07,400 Speaker 3: an Instagram story on our feed, and we are trying 285 00:12:07,440 --> 00:12:10,439 Speaker 3: to engage more on our social media, so you'll notice 286 00:12:10,440 --> 00:12:12,320 Speaker 3: that we pop up a bit more and try and 287 00:12:13,040 --> 00:12:15,400 Speaker 3: communicate and be social with you guys, because we love 288 00:12:15,440 --> 00:12:17,920 Speaker 3: to chat to you and see what's going on in 289 00:12:17,960 --> 00:12:22,280 Speaker 3: your lives. And we had a listener asking us when 290 00:12:22,280 --> 00:12:25,160 Speaker 3: we ask for some questions in case study ideas to 291 00:12:25,320 --> 00:12:30,520 Speaker 3: name and shame the worst excuses our clients use. Now 292 00:12:30,800 --> 00:12:33,080 Speaker 3: in our prep for this podcast, Leanne, some of the 293 00:12:33,080 --> 00:12:37,000 Speaker 3: things we said we actually can't record because it probably 294 00:12:37,040 --> 00:12:42,280 Speaker 3: wouldn't have perceived as very professional, because certainly you and 295 00:12:42,320 --> 00:12:47,040 Speaker 3: I are both very experienced with excuses, and I'm going 296 00:12:47,080 --> 00:12:49,560 Speaker 3: to try and be very gentle in how I describe 297 00:12:49,559 --> 00:12:51,960 Speaker 3: them coming through lest I would hate for any of 298 00:12:51,960 --> 00:12:56,880 Speaker 3: my clients to recognize themselves in my critique. So you 299 00:12:57,520 --> 00:13:01,319 Speaker 3: go first, and then I'm not sure, I'll hope you lots. 300 00:13:01,600 --> 00:13:04,880 Speaker 1: Okay, I think the first one is I mean, it's 301 00:13:04,880 --> 00:13:06,559 Speaker 1: been raining all day in Britain today, and I think 302 00:13:06,559 --> 00:13:08,920 Speaker 1: the first one is it's too cold, it's too hot, 303 00:13:08,960 --> 00:13:11,360 Speaker 1: it's too wet, or some sort of it's raining something 304 00:13:11,400 --> 00:13:13,839 Speaker 1: to do with the weather. Right, I can't go get 305 00:13:13,840 --> 00:13:16,600 Speaker 1: groceries because it's raining. I can't exercise. It's too hot. 306 00:13:16,640 --> 00:13:19,440 Speaker 1: I can't exercise it's too cold, you know. I try 307 00:13:19,480 --> 00:13:22,040 Speaker 1: to do my meal prep but it's raining outside. And wait, 308 00:13:22,080 --> 00:13:25,959 Speaker 1: your kitchen's inside. What just some sort of excuse around 309 00:13:25,960 --> 00:13:28,240 Speaker 1: the weather is a big just I would have to say, 310 00:13:28,240 --> 00:13:30,400 Speaker 1: it's a big eye roll for me. The other one 311 00:13:30,400 --> 00:13:32,400 Speaker 1: that I get a lot is I'm just big boned 312 00:13:32,840 --> 00:13:34,600 Speaker 1: or some sort of like I've got you know, it's 313 00:13:34,600 --> 00:13:37,320 Speaker 1: in my family or my whole family is big. Yes, 314 00:13:37,400 --> 00:13:40,920 Speaker 1: genetics do play a part, but it's not everything. It's 315 00:13:40,960 --> 00:13:43,240 Speaker 1: like it's not you know, you can you can't change 316 00:13:43,280 --> 00:13:45,760 Speaker 1: your genetics, obviously, but you can change your environment, you 317 00:13:45,760 --> 00:13:47,680 Speaker 1: can change your habits. There's a lot of things that 318 00:13:47,760 --> 00:13:50,080 Speaker 1: you can change and you can control as well. So 319 00:13:50,160 --> 00:13:53,319 Speaker 1: the um big boned I find is just an excuse 320 00:13:53,679 --> 00:13:56,840 Speaker 1: ninety nine point nine percent at the time. I also 321 00:13:57,160 --> 00:14:00,559 Speaker 1: don't love the one that it's more like I'm a myself, 322 00:14:00,640 --> 00:14:01,440 Speaker 1: I deserve a treat. 323 00:14:01,520 --> 00:14:02,760 Speaker 2: I've had a bad day at work. 324 00:14:03,280 --> 00:14:05,520 Speaker 1: I just went through the backers drive through, or I've 325 00:14:05,559 --> 00:14:07,439 Speaker 1: had a bad day, so I had a bottle of wine. 326 00:14:07,720 --> 00:14:10,120 Speaker 1: I'm like, wait, what a bottle of wine? Because you 327 00:14:10,160 --> 00:14:13,480 Speaker 1: had a bad day? Like, could we have harperglass? Could 328 00:14:13,520 --> 00:14:15,240 Speaker 1: we go and you know, call a friend chat it 329 00:14:15,280 --> 00:14:17,480 Speaker 1: through that, maybe just have one glass. So I think 330 00:14:17,480 --> 00:14:21,160 Speaker 1: it's that all overindulgence as a way of self soothing 331 00:14:21,320 --> 00:14:23,200 Speaker 1: that I feel like there's a big excuse for a 332 00:14:23,200 --> 00:14:25,400 Speaker 1: lot of my clients. So they're probably the big ones 333 00:14:25,440 --> 00:14:28,480 Speaker 1: that I guess spring to mind, or probably the other one, 334 00:14:28,560 --> 00:14:31,120 Speaker 1: Susie is the one that's I like food too much. 335 00:14:32,080 --> 00:14:33,760 Speaker 1: Guess what, Sunshine, I love. 336 00:14:33,640 --> 00:14:35,240 Speaker 2: Food too, love food. 337 00:14:36,400 --> 00:14:38,200 Speaker 1: So I feel like I haven't met a person that 338 00:14:38,280 --> 00:14:40,120 Speaker 1: doesn't like food, Like have you, Susie? Like, I don't 339 00:14:40,120 --> 00:14:41,960 Speaker 1: think I've ever met someone that doesn't like food. So 340 00:14:42,120 --> 00:14:44,760 Speaker 1: when people use that as an excuse, healthy food doesn't 341 00:14:44,800 --> 00:14:46,520 Speaker 1: have to be bland, it doesn't have to be boring, 342 00:14:46,560 --> 00:14:48,680 Speaker 1: it doesn't have to taste bad. If you think that 343 00:14:48,760 --> 00:14:52,040 Speaker 1: healthy food tastes bad, you're doing something wrong, Like you 344 00:14:52,080 --> 00:14:53,640 Speaker 1: need to you know you need to check. 345 00:14:53,480 --> 00:14:55,560 Speaker 2: It out again because you're not on the right path here. 346 00:14:55,640 --> 00:14:57,680 Speaker 1: So I feel like when people say I like food 347 00:14:57,680 --> 00:15:00,400 Speaker 1: too much, for me, it's just a complete blanket excuse, 348 00:15:00,440 --> 00:15:02,800 Speaker 1: because we all like food and healthy food can taste 349 00:15:02,840 --> 00:15:04,320 Speaker 1: one form. We don't have to give up all of 350 00:15:04,360 --> 00:15:06,840 Speaker 1: our favorite foods in order to be healthy either. So 351 00:15:07,120 --> 00:15:09,120 Speaker 1: I feel like that's a little bit of a it's 352 00:15:09,160 --> 00:15:09,720 Speaker 1: a funny one. 353 00:15:09,760 --> 00:15:10,920 Speaker 2: It gets a big eye roll for me. 354 00:15:11,880 --> 00:15:15,800 Speaker 3: True, So definitely I agree with you. The weather, so, 355 00:15:16,440 --> 00:15:19,160 Speaker 3: as we all know, particularly in New South Wales the 356 00:15:19,200 --> 00:15:21,680 Speaker 3: past few months, it's been raining quite a lot and 357 00:15:21,720 --> 00:15:24,280 Speaker 3: we're not really used to that so much. But absolutely 358 00:15:24,400 --> 00:15:26,640 Speaker 3: I will have clients will say, oh, I haven't exercised 359 00:15:26,680 --> 00:15:27,960 Speaker 3: much because the weather's been bad. 360 00:15:28,080 --> 00:15:30,600 Speaker 4: Now. Indeed, there's probably. 361 00:15:30,200 --> 00:15:32,880 Speaker 3: Been three or four days where it rained NonStop, but 362 00:15:32,960 --> 00:15:35,240 Speaker 3: in general, you know the rest of the time, there's 363 00:15:35,240 --> 00:15:37,280 Speaker 3: always been half an hour or so. So that's very 364 00:15:37,360 --> 00:15:41,720 Speaker 3: quick as the excuse to not do anything at all. 365 00:15:42,840 --> 00:15:46,600 Speaker 3: I find the one that's probably most irritating is the 366 00:15:46,760 --> 00:15:49,080 Speaker 3: one that is I haven't had I didn't have time, 367 00:15:50,000 --> 00:15:54,280 Speaker 3: or I wasn't organized because I don't know anyone Leanne 368 00:15:54,320 --> 00:15:56,200 Speaker 3: who comes and says, look, I've got a spare half 369 00:15:56,240 --> 00:15:59,040 Speaker 3: an hour, can you help me feel it? Like everything's 370 00:15:59,080 --> 00:16:03,080 Speaker 3: easy for everybody's busy, and you know own it that 371 00:16:03,120 --> 00:16:04,960 Speaker 3: it wasn't a priority, wasn't on your mind. 372 00:16:05,080 --> 00:16:06,520 Speaker 4: It wasn't because that's what it is. 373 00:16:06,560 --> 00:16:07,760 Speaker 3: You know, if you want to eat well, it has 374 00:16:07,800 --> 00:16:09,800 Speaker 3: to be a quick priority, and it's that planning phase. 375 00:16:09,880 --> 00:16:12,360 Speaker 3: So some of it can be organizational skills and you 376 00:16:12,400 --> 00:16:16,200 Speaker 3: can coach clients around that, but when it's you know, 377 00:16:16,280 --> 00:16:19,920 Speaker 3: I didn't have time or sorry I forgot, like, it's 378 00:16:20,120 --> 00:16:23,000 Speaker 3: just basically saying it's not a priority. Of course I 379 00:16:23,000 --> 00:16:26,880 Speaker 3: don't say that to the clients talking, but you know, 380 00:16:26,960 --> 00:16:29,520 Speaker 3: that's what it translates into. It it's not a big enough priority. 381 00:16:29,800 --> 00:16:32,560 Speaker 3: I think something that I find especially frustrating is when 382 00:16:34,400 --> 00:16:38,080 Speaker 3: a client will be doing something because of a husband 383 00:16:38,320 --> 00:16:40,880 Speaker 3: or oh sorry we were away that weekend, or we 384 00:16:40,880 --> 00:16:44,120 Speaker 3: were on a girls trip, because again, you know, it's 385 00:16:44,280 --> 00:16:47,040 Speaker 3: it's kind of an excuse of I'm not doing my 386 00:16:47,120 --> 00:16:48,960 Speaker 3: stuff because I'm just going to follow what everyone else 387 00:16:49,040 --> 00:16:51,120 Speaker 3: is doing, So that I find that quite frustrating too. 388 00:16:51,800 --> 00:16:54,080 Speaker 3: But I think the most common one is is I 389 00:16:54,160 --> 00:16:58,440 Speaker 3: just didn't have time, or you know, wasn't organized or actually, 390 00:16:58,480 --> 00:17:01,440 Speaker 3: the other one that comes up all the time is 391 00:17:01,520 --> 00:17:04,160 Speaker 3: that I was just off track. Sorry I'm off track. 392 00:17:04,800 --> 00:17:06,720 Speaker 3: But then I'll look at a food diary and it 393 00:17:06,760 --> 00:17:09,080 Speaker 3: will be three or four days of just overeating and 394 00:17:09,160 --> 00:17:13,800 Speaker 3: making really poor choices. And yeah, so absolutely there has to, 395 00:17:13,920 --> 00:17:17,760 Speaker 3: I guess, be some buy in from a client. I 396 00:17:17,800 --> 00:17:22,119 Speaker 3: remember a very skilled coaching psychologist saying once when I 397 00:17:22,160 --> 00:17:26,879 Speaker 3: was being supervised that in a consult if you are 398 00:17:26,920 --> 00:17:31,639 Speaker 3: feeling tired, it's because the client's not doing enough work. So, 399 00:17:32,119 --> 00:17:34,640 Speaker 3: for example, if I get a shocking food diary, which 400 00:17:34,680 --> 00:17:36,280 Speaker 3: I did get this week, and very rarely do I 401 00:17:36,320 --> 00:17:39,800 Speaker 3: get such shocking food diries that I'm really like, you know, 402 00:17:40,119 --> 00:17:42,520 Speaker 3: to be honest, I'm pretty disappointed. Which was I think 403 00:17:42,720 --> 00:17:45,320 Speaker 3: the line that I used, because it was so far 404 00:17:45,440 --> 00:17:49,199 Speaker 3: from what we had talked about. And I question my 405 00:17:49,320 --> 00:17:52,480 Speaker 3: client more than talk because I'm trying to understand what's 406 00:17:52,520 --> 00:17:54,800 Speaker 3: going on and have some buy in and some ownership 407 00:17:54,920 --> 00:17:55,560 Speaker 3: over them. 408 00:17:55,840 --> 00:17:57,159 Speaker 4: So if I've had. 409 00:17:57,000 --> 00:18:00,479 Speaker 3: A client who will say sorry, I haven't had time 410 00:18:00,880 --> 00:18:04,000 Speaker 3: or you know, sorry i'm off track, and this works 411 00:18:04,000 --> 00:18:07,200 Speaker 3: with even with parenting stuff quite well, I'll say, well, 412 00:18:07,240 --> 00:18:09,399 Speaker 3: you let me know when you've got time to commit, 413 00:18:10,119 --> 00:18:12,479 Speaker 3: and in many cases they'll step up and own it. 414 00:18:12,520 --> 00:18:14,719 Speaker 3: But sometimes as a health professional, if we talk too 415 00:18:14,800 --> 00:18:19,760 Speaker 3: much and not reprimand but you know, give indication we're 416 00:18:19,800 --> 00:18:22,680 Speaker 3: not personally impressed or you know this is this is 417 00:18:22,720 --> 00:18:27,159 Speaker 3: an excuse or basically talking too much. It's always just 418 00:18:27,160 --> 00:18:31,320 Speaker 3: assigned to me to ask some questions around it as 419 00:18:31,440 --> 00:18:33,960 Speaker 3: the way to encourage a client to step up and 420 00:18:34,000 --> 00:18:38,280 Speaker 3: take more ownership, because we're basically in a coaching relationship 421 00:18:38,560 --> 00:18:40,439 Speaker 3: and I can only do my bit and they have 422 00:18:40,480 --> 00:18:43,240 Speaker 3: to be able to do theirs. And it's about capacity 423 00:18:43,359 --> 00:18:47,640 Speaker 3: but also building skills in that space. And I think 424 00:18:47,680 --> 00:18:50,199 Speaker 3: that you know, you can, certainly after many years of 425 00:18:50,240 --> 00:18:54,879 Speaker 3: working with clients tell when there's a legitimate something going 426 00:18:54,920 --> 00:18:57,959 Speaker 3: on versus just a bit of laziness and a bit 427 00:18:57,960 --> 00:19:01,359 Speaker 3: of slackness. So I feel like over a period of time, 428 00:19:01,440 --> 00:19:03,800 Speaker 3: you get very skilled at being able to call it 429 00:19:04,240 --> 00:19:08,280 Speaker 3: when it is laziness as opposed to someone who's genuinely 430 00:19:08,320 --> 00:19:10,200 Speaker 3: got a lot of stuff going on. Like for example, 431 00:19:10,240 --> 00:19:13,000 Speaker 3: I've I had a client recently and she's got a 432 00:19:13,000 --> 00:19:15,800 Speaker 3: three month old baby who the baby needs to have surgery, 433 00:19:16,640 --> 00:19:18,880 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 00:19:21,480 --> 00:19:23,760 Speaker 3: Now she is giving herself quite a hard time about 436 00:19:23,760 --> 00:19:25,960 Speaker 3: not doing it. But I'm the one saying, look, just 437 00:19:26,000 --> 00:19:28,280 Speaker 3: take a load off. You know, you've just had a baby. 438 00:19:28,600 --> 00:19:30,439 Speaker 3: But yeah, I'm also, as I said, quite good at 439 00:19:30,440 --> 00:19:32,400 Speaker 3: saying to the client's look, you know, really. 440 00:19:33,600 --> 00:19:34,320 Speaker 4: We can't work. 441 00:19:34,200 --> 00:19:35,760 Speaker 3: Together if this is going to keep going, or I 442 00:19:35,840 --> 00:19:37,480 Speaker 3: need to you need to get back on tract. 443 00:19:37,480 --> 00:19:37,600 Speaker 2: Now. 444 00:19:37,640 --> 00:19:39,120 Speaker 3: You need to look at the program that we've set 445 00:19:39,160 --> 00:19:41,840 Speaker 3: and you basically need to follow it. And you know, 446 00:19:42,320 --> 00:19:45,760 Speaker 3: in most cases, you know, clients get back on track 447 00:19:45,760 --> 00:19:48,200 Speaker 3: pretty quickly. So it's a clinical skill to be of 448 00:19:48,320 --> 00:19:50,040 Speaker 3: to know when you need to be too harsh. Because 449 00:19:50,600 --> 00:19:55,760 Speaker 3: in our career, and there's certainly dietitians and nutritionists who 450 00:19:55,760 --> 00:20:00,159 Speaker 3: will practice with that authoritarian way in show up up, 451 00:20:00,280 --> 00:20:03,760 Speaker 3: show me your food diary' you've overeaten, you're being lazy. 452 00:20:03,800 --> 00:20:07,159 Speaker 3: There's practitioners who have built a whole practice around that model, 453 00:20:07,960 --> 00:20:10,600 Speaker 3: and some cultural groups actually like that. You know, I 454 00:20:10,640 --> 00:20:16,439 Speaker 3: can say South African people are quite often familiar with 455 00:20:16,520 --> 00:20:19,240 Speaker 3: that very authoritarian dietary advice where they have to weigh 456 00:20:19,280 --> 00:20:21,760 Speaker 3: in and be measured and reprimanded for not eating the 457 00:20:21,800 --> 00:20:24,160 Speaker 3: right thing. Now, that's not the model that I use. 458 00:20:25,400 --> 00:20:28,520 Speaker 3: I use a model of coaching which incorporates that fifty 459 00:20:28,520 --> 00:20:30,880 Speaker 3: to fifty work between myself and a client. And it's 460 00:20:30,920 --> 00:20:36,199 Speaker 3: my job to engineer a program that is suitable for 461 00:20:36,280 --> 00:20:39,160 Speaker 3: their dietary requirements and their body type and the goals 462 00:20:39,160 --> 00:20:42,240 Speaker 3: they have for themselves, and to coach them into that change. 463 00:20:43,320 --> 00:20:47,320 Speaker 3: And it's their job to try the different things, plan, 464 00:20:48,520 --> 00:20:51,720 Speaker 3: take control of the environment, and make positive choices where possible, 465 00:20:51,760 --> 00:20:54,720 Speaker 3: and learn and be coached to that process. So we 466 00:20:54,760 --> 00:20:56,840 Speaker 3: certainly don't want the message to be that where diety, 467 00:20:56,880 --> 00:20:59,000 Speaker 3: you know, for one of a better word nazis there, 468 00:20:59,080 --> 00:21:01,679 Speaker 3: you know, telling everyone what to do all the time. 469 00:21:02,359 --> 00:21:05,600 Speaker 3: But there has to be buying from both. And yeah, 470 00:21:05,800 --> 00:21:08,320 Speaker 3: sometimes we do hear some pretty dodgy excuses, and sometimes 471 00:21:08,320 --> 00:21:09,240 Speaker 3: we do have to call them. 472 00:21:09,359 --> 00:21:11,840 Speaker 1: Yeah, absolutely, And as she said, like sometimes they are 473 00:21:11,920 --> 00:21:15,440 Speaker 1: legitimate excuses. I had a client and her kitchen burned down, 474 00:21:15,520 --> 00:21:17,160 Speaker 1: like her whole house nearly went up, and she lost 475 00:21:17,200 --> 00:21:19,480 Speaker 1: her whole kitchen, and that is a legitimate excuse. And 476 00:21:19,480 --> 00:21:21,679 Speaker 1: she was staying with family and family were cooking and 477 00:21:21,720 --> 00:21:23,520 Speaker 1: providing all the meals, and it is really hard to 478 00:21:23,520 --> 00:21:25,840 Speaker 1: say no when people are doing that loving, you know, 479 00:21:25,920 --> 00:21:27,520 Speaker 1: good thing for you. If they've made a really I 480 00:21:27,520 --> 00:21:29,440 Speaker 1: don't know, creamy pass of for dinner and that's all 481 00:21:29,440 --> 00:21:30,879 Speaker 1: that's one off for it's really hard to say no, 482 00:21:30,960 --> 00:21:32,320 Speaker 1: thank you. I'll just go out to the store and 483 00:21:32,359 --> 00:21:34,600 Speaker 1: get my own food. So sometimes, you know, we do 484 00:21:34,680 --> 00:21:37,600 Speaker 1: have legitimate excuses. And I had another client that got 485 00:21:37,600 --> 00:21:40,080 Speaker 1: COVID and she was kind of bedbound for a week. Look, 486 00:21:40,119 --> 00:21:41,679 Speaker 1: she couldn't really do much. She couldn't go do her 487 00:21:41,720 --> 00:21:43,520 Speaker 1: meal prep, she couldn't go to the grocery store. She 488 00:21:43,560 --> 00:21:46,000 Speaker 1: was an isolation, you know, she couldn't get out an exercise, 489 00:21:46,040 --> 00:21:48,760 Speaker 1: she was an isolation. So sometimes it's just easy or 490 00:21:48,800 --> 00:21:51,119 Speaker 1: we've just got to, I guess, make that distinction between 491 00:21:51,119 --> 00:21:53,880 Speaker 1: what is a legitimate excuse and what is something else 492 00:21:53,920 --> 00:21:56,439 Speaker 1: that we're just you know, clutching at straws because we 493 00:21:56,480 --> 00:21:58,040 Speaker 1: haven't made it a priority, as you said. 494 00:21:58,080 --> 00:21:59,919 Speaker 2: And I just another one sprung to mind, Susie. 495 00:21:59,920 --> 00:22:02,600 Speaker 1: And people say to me sometimes I'm just not motivated, 496 00:22:02,960 --> 00:22:04,720 Speaker 1: and I sort of just look at them and I say, well, 497 00:22:04,720 --> 00:22:05,960 Speaker 1: what do you want from me? Do you want me 498 00:22:06,000 --> 00:22:08,160 Speaker 1: to motivate you, because guess what, that's not gonna work. 499 00:22:08,200 --> 00:22:10,280 Speaker 1: I can motivate you for the time that we spend together, 500 00:22:10,440 --> 00:22:12,280 Speaker 1: but the second that I'm gone, guess what, You're going 501 00:22:12,320 --> 00:22:14,560 Speaker 1: to fall back into your old habits. It's not around motivation. 502 00:22:14,880 --> 00:22:17,680 Speaker 1: It's creating the discipline and the planning and the structure 503 00:22:17,880 --> 00:22:20,120 Speaker 1: that's going to take you to your goal's long term. 504 00:22:20,240 --> 00:22:22,760 Speaker 1: So for me, I always hate the motivation one, like, oh, 505 00:22:22,760 --> 00:22:24,880 Speaker 1: I'm not motivated to go work out, I'm just gonna 506 00:22:24,880 --> 00:22:26,879 Speaker 1: lie on the cot to watch Netflix for seven and 507 00:22:26,920 --> 00:22:29,120 Speaker 1: a half hours on a Sunday. Like it really gets 508 00:22:29,160 --> 00:22:31,399 Speaker 1: me because I think you don't need the motivation to 509 00:22:31,440 --> 00:22:33,160 Speaker 1: get going. You should want to do it because you're 510 00:22:33,160 --> 00:22:35,840 Speaker 1: creating that lifestyle. You're doing something because it makes you 511 00:22:35,880 --> 00:22:38,439 Speaker 1: feel good. If you need to motivate yourself to do it, 512 00:22:38,480 --> 00:22:40,720 Speaker 1: you're probably doing it wrong, or the strategy or the 513 00:22:40,720 --> 00:22:43,680 Speaker 1: structure that you've chosen for yourself probably isn't the right 514 00:22:43,680 --> 00:22:46,360 Speaker 1: thing and that you naturally need long term. So motivation 515 00:22:46,520 --> 00:22:48,119 Speaker 1: is that one where I generally will get my clients 516 00:22:48,119 --> 00:22:50,200 Speaker 1: to take a step back and reflect and say, if 517 00:22:50,200 --> 00:22:52,840 Speaker 1: you're not finding the motivation to do this, We're probably 518 00:22:52,840 --> 00:22:55,280 Speaker 1: not doing something that you actually enjoy, so you're not 519 00:22:55,280 --> 00:22:57,480 Speaker 1: going to continue it long term, so the results aren't 520 00:22:57,480 --> 00:22:59,920 Speaker 1: going to last long term. So motivation for me is 521 00:23:00,119 --> 00:23:01,760 Speaker 1: big excuse, but it's a good one that we can 522 00:23:01,760 --> 00:23:04,199 Speaker 1: easily flip on its head and create a broader I 523 00:23:04,200 --> 00:23:05,679 Speaker 1: guess discussion around that. 524 00:23:05,960 --> 00:23:09,480 Speaker 3: Oh, one hundred percent, that's my least favorite message to get. 525 00:23:09,520 --> 00:23:14,359 Speaker 3: I'm feeling unmotivated or just disappointed with my progress, like 526 00:23:14,400 --> 00:23:17,120 Speaker 3: it's sort of a declaration and I'm not quite sure 527 00:23:17,160 --> 00:23:19,719 Speaker 3: what I'm supposed to do with it. One hundred percent 528 00:23:20,280 --> 00:23:22,680 Speaker 3: that I get that a lot, and I think, yeah, 529 00:23:22,680 --> 00:23:25,240 Speaker 3: all my feedback is just do something. It has to 530 00:23:25,280 --> 00:23:29,800 Speaker 3: be action based. Action creates motivation, and that's the only option. 531 00:23:29,920 --> 00:23:32,960 Speaker 3: Just get out of your head and get into actually 532 00:23:32,960 --> 00:23:35,400 Speaker 3: doing something, because it's really easy to keep in our 533 00:23:35,440 --> 00:23:39,040 Speaker 3: head around things and not actually make progress. So I 534 00:23:39,119 --> 00:23:43,840 Speaker 3: would agree without one hundred percent. And you know, it 535 00:23:43,920 --> 00:23:47,919 Speaker 3: is a little bit of brainstorming solutions too, you know, 536 00:23:48,000 --> 00:23:50,639 Speaker 3: in terms of say time management or the example you 537 00:23:50,680 --> 00:23:54,679 Speaker 3: gave of a mother in law cooking dinner. I find 538 00:23:54,800 --> 00:23:57,879 Speaker 3: with my female clients, which are all female, and particularly 539 00:23:57,880 --> 00:24:01,439 Speaker 3: my mums, who I say age between thirty five and fifty. 540 00:24:01,520 --> 00:24:06,240 Speaker 3: They're not very good at taking time or energy for themselves, 541 00:24:06,280 --> 00:24:09,200 Speaker 3: and that's quite possibly because they're so pushed looking after 542 00:24:09,240 --> 00:24:12,440 Speaker 3: other people that all their energy goes out. So when 543 00:24:12,440 --> 00:24:15,119 Speaker 3: it comes to taking that time for them which is 544 00:24:15,160 --> 00:24:17,879 Speaker 3: required for meal prep or to do their exercise or 545 00:24:18,480 --> 00:24:20,160 Speaker 3: you know, to tell a mother in law that they 546 00:24:20,160 --> 00:24:22,560 Speaker 3: can't eat that food, that I want to cause offense. 547 00:24:23,080 --> 00:24:26,560 Speaker 3: It's all about actually women owning what they need and 548 00:24:26,640 --> 00:24:29,119 Speaker 3: being prepared to stand up and ask for that. So 549 00:24:29,200 --> 00:24:32,720 Speaker 3: actually I spend probably quite a lot of time reminding 550 00:24:32,960 --> 00:24:37,200 Speaker 3: and coaching women that it's okay to look after yourself 551 00:24:37,240 --> 00:24:41,439 Speaker 3: first and if anything, it's required and necessary for you 552 00:24:41,520 --> 00:24:43,520 Speaker 3: to be your best self. But that can be a 553 00:24:43,560 --> 00:24:46,760 Speaker 3: big jump for women who have basically given everything to 554 00:24:46,760 --> 00:24:51,560 Speaker 3: everyone else for five, ten, fifteen, twenty years. So that is, 555 00:24:51,880 --> 00:24:55,119 Speaker 3: you know, reminding and creating space for them to self 556 00:24:55,160 --> 00:24:58,879 Speaker 3: care and pack their lunch first and take the leftovers 557 00:24:58,880 --> 00:25:02,480 Speaker 3: from dinner for themselves. Then you know, make their breakfast 558 00:25:02,560 --> 00:25:05,040 Speaker 3: or their meal before the other members of the family 559 00:25:05,080 --> 00:25:07,720 Speaker 3: and think about what they need for dinner before everybody else. 560 00:25:07,720 --> 00:25:10,399 Speaker 3: And that's a really big shift for women. But I 561 00:25:10,960 --> 00:25:14,840 Speaker 3: believe and you know, coaching that it's really important ultimately 562 00:25:15,080 --> 00:25:18,520 Speaker 3: to ensure that the women who are generally running the 563 00:25:18,560 --> 00:25:21,560 Speaker 3: house and the family as well as a million other things, 564 00:25:21,680 --> 00:25:23,720 Speaker 3: look after themselves and feel good in their body and 565 00:25:23,720 --> 00:25:26,440 Speaker 3: their weight. So yeah, actually, you know as we talk 566 00:25:27,119 --> 00:25:29,080 Speaker 3: that a lot of time is spent doing that and 567 00:25:29,119 --> 00:25:32,919 Speaker 3: creating that confidence in them to prioritize their own needs 568 00:25:32,960 --> 00:25:33,640 Speaker 3: one percent. 569 00:25:33,760 --> 00:25:36,040 Speaker 1: Yeah, I spend exactly the same amount of time with 570 00:25:36,119 --> 00:25:39,440 Speaker 1: my my females, with families as well, because I always say, 571 00:25:39,480 --> 00:25:41,600 Speaker 1: you can't pull from an empty cup, and they will. 572 00:25:41,600 --> 00:25:43,160 Speaker 2: Go go, go, go, go, go go. 573 00:25:43,400 --> 00:25:46,199 Speaker 1: Until they are just flat out exhausted and run themselves 574 00:25:46,240 --> 00:25:49,359 Speaker 1: into the ground. Then they're sick, they're exhausted, they're injured, 575 00:25:49,400 --> 00:25:51,199 Speaker 1: they can barely get out of bed, and it's like, 576 00:25:51,240 --> 00:25:54,680 Speaker 1: we don't care for ourselves until there's literally nothing left. 577 00:25:54,720 --> 00:25:57,760 Speaker 1: Will put everybody else ahead of us one hundred times over, 578 00:25:58,080 --> 00:26:00,560 Speaker 1: not realizing that to care for everybody else. 579 00:26:00,320 --> 00:26:02,680 Speaker 2: We have to take care of ourselves first. So if 580 00:26:02,720 --> 00:26:03,000 Speaker 2: there are. 581 00:26:02,960 --> 00:26:06,239 Speaker 1: Any mammas out there listening, or you know cares as 582 00:26:06,320 --> 00:26:08,840 Speaker 1: well out there listening, we have to care for ourselves 583 00:26:08,880 --> 00:26:11,359 Speaker 1: first in order to better care for the ones that 584 00:26:11,400 --> 00:26:13,520 Speaker 1: we love as well, So I really like we can 585 00:26:13,640 --> 00:26:15,879 Speaker 1: end this segment, Susie on a positive note, because I 586 00:26:15,920 --> 00:26:17,879 Speaker 1: do feel like it's such a funny question, like what 587 00:26:17,920 --> 00:26:20,000 Speaker 1: are the excuses that make you eye roll? I think 588 00:26:20,119 --> 00:26:22,280 Speaker 1: was a question that came through Instagram, So I love it. 589 00:26:22,320 --> 00:26:24,119 Speaker 1: But I like that we're ending this segment on a 590 00:26:24,119 --> 00:26:27,240 Speaker 1: positive note. Yes, we like the positive we do. And 591 00:26:27,280 --> 00:26:29,320 Speaker 1: then for our final segment of the show, we had 592 00:26:29,320 --> 00:26:33,000 Speaker 1: a listener right in asking us about somatotypes or body type, 593 00:26:33,040 --> 00:26:36,280 Speaker 1: so specifically eating for your type of body. So if 594 00:26:36,320 --> 00:26:38,600 Speaker 1: anyone's not familiar with that, there's been a little bit 595 00:26:38,640 --> 00:26:41,000 Speaker 1: of I guess like talk and online chatter around three 596 00:26:41,000 --> 00:26:44,960 Speaker 1: different types of body types or somatotypes. We've got the ectomorph, 597 00:26:45,240 --> 00:26:47,560 Speaker 1: which is a very lean type of body type, very 598 00:26:47,600 --> 00:26:50,440 Speaker 1: little fat, very little muscle, sort of like a I 599 00:26:50,480 --> 00:26:52,080 Speaker 1: don't know if I should say this online, so like 600 00:26:52,080 --> 00:26:54,280 Speaker 1: a bin pole, like very straight up and down, very lean, 601 00:26:54,359 --> 00:26:55,240 Speaker 1: very little muscle mass. 602 00:26:55,280 --> 00:26:57,800 Speaker 4: I can say giraffe. 603 00:26:58,280 --> 00:27:00,920 Speaker 1: Those people have trouble gating weights. They eat, they eat, 604 00:27:00,960 --> 00:27:03,200 Speaker 1: and they will barely gain any weight. But they also 605 00:27:03,240 --> 00:27:06,240 Speaker 1: have trouble gaining muscle as well, So that's an ecdomorph. 606 00:27:06,359 --> 00:27:09,080 Speaker 1: Then we've got an endomorph, so they have a high 607 00:27:09,119 --> 00:27:13,080 Speaker 1: fat percentage around a body shape generally sort of a 608 00:27:13,080 --> 00:27:16,040 Speaker 1: little bit shorter, and they tend to gain weight quite easily. 609 00:27:16,200 --> 00:27:18,000 Speaker 1: You might hear people say I just look at food 610 00:27:18,040 --> 00:27:20,679 Speaker 1: and I put on weight. So there are endomorphs, and 611 00:27:20,720 --> 00:27:24,040 Speaker 1: then are mesomorphs. Ember muscle I've always remembered it as susi, 612 00:27:24,119 --> 00:27:27,080 Speaker 1: so there are more athletic muscular build These types of 613 00:27:27,119 --> 00:27:31,119 Speaker 1: people tend to, I guess, gain and lose weight quite easily. 614 00:27:31,119 --> 00:27:32,560 Speaker 1: So if they want to gain weight, they can. If 615 00:27:32,560 --> 00:27:34,080 Speaker 1: they want to lose weight, they can. They put on 616 00:27:34,160 --> 00:27:36,600 Speaker 1: muscle mass very easily. Or they might even be that 617 00:27:36,640 --> 00:27:40,520 Speaker 1: sort of muscular athletic look without even really doing much training. 618 00:27:40,560 --> 00:27:42,280 Speaker 1: I know a few people who don't really train, but 619 00:27:42,320 --> 00:27:44,560 Speaker 1: they have that sort of big, strong, athletic kind of 620 00:27:44,560 --> 00:27:47,240 Speaker 1: look around them. And then I guess there's a combination 621 00:27:47,359 --> 00:27:50,000 Speaker 1: of these types. We've got the ecdomorph, the endomorph, and 622 00:27:50,000 --> 00:27:53,520 Speaker 1: the mesomorph. We've also got an ecdomesomorph, so this is 623 00:27:53,560 --> 00:27:56,560 Speaker 1: a leaner type of body that's also a little bit muscular. 624 00:27:56,800 --> 00:27:59,960 Speaker 1: Then we've got our meso endomorph, so this person is struck. 625 00:28:00,600 --> 00:28:03,280 Speaker 1: But the muscles aren't well defined, so they're not sort 626 00:28:03,280 --> 00:28:06,120 Speaker 1: of like quote unquote ripped or shredded. So this might 627 00:28:06,160 --> 00:28:08,239 Speaker 1: be like one of those big footballers you look at, 628 00:28:08,280 --> 00:28:10,879 Speaker 1: you like, they're super strong, but they've also got a 629 00:28:10,880 --> 00:28:12,840 Speaker 1: little bit of sort of extra fat mass around them 630 00:28:12,840 --> 00:28:15,240 Speaker 1: because you know, they're big, strong boys. They're getting in 631 00:28:15,280 --> 00:28:17,520 Speaker 1: there and they're doing the big you know, footy tackles 632 00:28:17,520 --> 00:28:19,600 Speaker 1: and that sort of thing. Probably not the best explanation. 633 00:28:20,320 --> 00:28:23,280 Speaker 1: And then we've got our ecdo endomorphs. Goth, that's a mouthful, 634 00:28:23,720 --> 00:28:26,600 Speaker 1: and this describes a person that is naturally thin but 635 00:28:26,840 --> 00:28:30,000 Speaker 1: has actually gained weight over time due to poor dietary 636 00:28:30,119 --> 00:28:32,399 Speaker 1: choices and a lack of exercise. So their body type 637 00:28:32,440 --> 00:28:35,720 Speaker 1: is naturally thin. They're an ecdomorph, but they've transformed into 638 00:28:35,720 --> 00:28:39,200 Speaker 1: an endomorph by gaining fat over time because their nutrition 639 00:28:39,360 --> 00:28:41,160 Speaker 1: is not great and their exercise. 640 00:28:40,800 --> 00:28:41,520 Speaker 2: Is pretty poor. 641 00:28:41,600 --> 00:28:44,560 Speaker 1: So that's sort of the combination of the different cemount 642 00:28:44,560 --> 00:28:47,000 Speaker 1: of types. And where this came about, Susie was a 643 00:28:47,040 --> 00:28:49,200 Speaker 1: little bit of research into this in the nineteen forties. 644 00:28:49,200 --> 00:28:53,080 Speaker 1: There was actually a psychologist called William Sheldon who thought 645 00:28:53,080 --> 00:28:57,160 Speaker 1: that he could actually determine a person's entire personality by 646 00:28:57,240 --> 00:28:59,840 Speaker 1: how they looked, which I thought was, you know, a 647 00:29:00,160 --> 00:29:02,800 Speaker 1: very interesting concept. So he sort of thought that he 648 00:29:02,880 --> 00:29:05,880 Speaker 1: knew what your personality was basically by how you look. 649 00:29:05,960 --> 00:29:08,120 Speaker 1: So I don't really prescribe to that. There's not a 650 00:29:08,160 --> 00:29:11,440 Speaker 1: whole lot of evidence based around eating for your somatotype 651 00:29:11,520 --> 00:29:13,680 Speaker 1: or eating for your body type. But you and I 652 00:29:13,680 --> 00:29:15,680 Speaker 1: are having a little chat off air about this, SUSI, 653 00:29:15,720 --> 00:29:18,640 Speaker 1: and clinically it does make sense put it that way. 654 00:29:18,640 --> 00:29:20,320 Speaker 1: So there's not a whole lot of research or evidence 655 00:29:20,360 --> 00:29:22,800 Speaker 1: based around this. But if somebody had a body type 656 00:29:22,840 --> 00:29:25,320 Speaker 1: that tended to put on a lot more fat mass easily, 657 00:29:25,600 --> 00:29:28,360 Speaker 1: we'd sort of lower their calories, lower their carbohydrate. If 658 00:29:28,400 --> 00:29:31,440 Speaker 1: somebody was a really muscular build, they'd want a pretty 659 00:29:31,520 --> 00:29:34,680 Speaker 1: even distribution of protein, fats, and carbs. If somebody was 660 00:29:34,720 --> 00:29:37,360 Speaker 1: more of that ectomorph body type where they didn't gain 661 00:29:37,400 --> 00:29:39,680 Speaker 1: weight easily and they were quite slim, they'd want a 662 00:29:39,760 --> 00:29:42,160 Speaker 1: higher amount of carbohydrates, so we'll be a higher amount 663 00:29:42,200 --> 00:29:45,200 Speaker 1: of fat as well and minimal amounts of smaller amounts 664 00:29:45,200 --> 00:29:48,080 Speaker 1: of protein. So that's sort of where that eating for 665 00:29:48,120 --> 00:29:50,360 Speaker 1: your body type came from. And if you look online, 666 00:29:50,360 --> 00:29:52,680 Speaker 1: there's a lot of different calculators that will tell you 667 00:29:52,720 --> 00:29:55,320 Speaker 1: down to the gram of carbohydrate that you need to 668 00:29:55,320 --> 00:29:57,479 Speaker 1: eat if your body type is a mesomorph or if 669 00:29:57,520 --> 00:30:00,600 Speaker 1: it is an exomorph. I don't really sort of described 670 00:30:00,800 --> 00:30:02,720 Speaker 1: that way of thinking, but I do sort of look 671 00:30:02,720 --> 00:30:04,400 Speaker 1: at my client zoos in and I know that they're 672 00:30:04,520 --> 00:30:07,800 Speaker 1: naturally more that athletic builders than naturally more that leaner 673 00:30:07,840 --> 00:30:10,880 Speaker 1: type of build I will adjust the macro nutrients slightly. 674 00:30:11,440 --> 00:30:13,280 Speaker 1: Do you do this in your clinical practice as well? 675 00:30:13,280 --> 00:30:15,720 Speaker 1: Although I don't think we really call it somatotyping, do 676 00:30:15,800 --> 00:30:18,960 Speaker 1: we we really just do that because that's our clinical judgment. 677 00:30:18,640 --> 00:30:22,320 Speaker 3: I guess yeah, And going to somatotypes, we sort of 678 00:30:22,360 --> 00:30:24,960 Speaker 3: I haven't covered it really since Union in particular sports 679 00:30:25,040 --> 00:30:27,160 Speaker 3: nutrition days, where we would do it through promontory a 680 00:30:27,160 --> 00:30:30,440 Speaker 3: lot more. Certainly, I don't do it with the client 681 00:30:30,480 --> 00:30:34,480 Speaker 3: base that I'm working with, I guess because who is 682 00:30:34,560 --> 00:30:37,480 Speaker 3: presenting to me is probably quite a specific body type 683 00:30:37,480 --> 00:30:39,520 Speaker 3: who are more likely to gain weight. And I think 684 00:30:39,560 --> 00:30:44,280 Speaker 3: it's representative of underlying hormonal systems as well. So for example, 685 00:30:44,560 --> 00:30:46,880 Speaker 3: if I have someone who is internal resistance, they will 686 00:30:46,920 --> 00:30:49,280 Speaker 3: have twenty five to thirty percent more muscle mass than 687 00:30:49,320 --> 00:30:53,400 Speaker 3: someone who doesn't have internal resistance because they have got 688 00:30:53,680 --> 00:30:55,920 Speaker 3: a high level of the hormone that promotes fat and 689 00:30:56,000 --> 00:30:59,480 Speaker 3: muscle storage. So that's sort of a different way of 690 00:30:59,520 --> 00:31:02,280 Speaker 3: looking at it hormonely, but certainly with that group, of course, 691 00:31:02,320 --> 00:31:06,320 Speaker 3: I'll give a few less carbohydrate and more dietary protein 692 00:31:06,360 --> 00:31:10,240 Speaker 3: because I know they're not efficient as burning carbohydrate. But 693 00:31:10,280 --> 00:31:12,600 Speaker 3: that to me then falls apart because if you've got 694 00:31:12,760 --> 00:31:16,520 Speaker 3: an athletic person who is participating in a lot of 695 00:31:16,560 --> 00:31:18,800 Speaker 3: sport or you know, they might be a regular player 696 00:31:18,920 --> 00:31:21,720 Speaker 3: or a rugby union player, and they do have that 697 00:31:21,800 --> 00:31:25,320 Speaker 3: underlying physiology that's allowed them to create that physique that's 698 00:31:25,400 --> 00:31:28,320 Speaker 3: conducive to high level sport. But then they have a 699 00:31:28,400 --> 00:31:30,120 Speaker 3: very active muscle. Well, of course they need to be 700 00:31:30,120 --> 00:31:33,760 Speaker 3: fit carbohydrate depending on their activity levels. So yeah, I 701 00:31:33,800 --> 00:31:36,080 Speaker 3: sort of understand it because you do get those very tall, 702 00:31:36,160 --> 00:31:39,560 Speaker 3: kind of thin people who really struggle gaining weight, and indeed, 703 00:31:39,640 --> 00:31:41,959 Speaker 3: you know that's very different from a more muscular person. 704 00:31:42,120 --> 00:31:46,520 Speaker 3: But do I use it regularly in practice, No, not 705 00:31:46,640 --> 00:31:48,840 Speaker 3: at all. And as I said, the only time I've 706 00:31:48,840 --> 00:31:51,320 Speaker 3: ever really referred to it in my clinical work as 707 00:31:51,360 --> 00:31:53,920 Speaker 3: a sports dietitian and looking I guess from a research 708 00:31:53,920 --> 00:31:57,720 Speaker 3: perspective on body typing and perhaps those who are better 709 00:31:57,760 --> 00:32:00,280 Speaker 3: at sport, but certainly not from a macronutrient prescript that's 710 00:32:00,320 --> 00:32:03,640 Speaker 3: evidence based. It's more just knowing some people are more 711 00:32:03,640 --> 00:32:07,320 Speaker 3: metabolically efficient and naturally leaner and better metabolisms than others. 712 00:32:07,920 --> 00:32:10,880 Speaker 3: So yeah, I understand why people are interested in it, 713 00:32:10,920 --> 00:32:13,360 Speaker 3: but I don't personally use it or find it overly 714 00:32:13,400 --> 00:32:15,800 Speaker 3: helpful other than what you can eyeball and see naturally 715 00:32:15,840 --> 00:32:17,760 Speaker 3: what a person's natural frame is. 716 00:32:18,120 --> 00:32:19,960 Speaker 1: Absolutely I'm the same as you, and I was just 717 00:32:19,960 --> 00:32:21,640 Speaker 1: looking in a little bit more research and the most 718 00:32:21,680 --> 00:32:24,480 Speaker 1: common somatotype that actually did a little bit of they 719 00:32:24,520 --> 00:32:26,760 Speaker 1: did a review of close to eight hundred adults and 720 00:32:26,960 --> 00:32:30,080 Speaker 1: the most common smato type was a combination of endomorph 721 00:32:30,160 --> 00:32:32,840 Speaker 1: and mesomorphs, so that more muscular type of body in 722 00:32:32,840 --> 00:32:34,920 Speaker 1: that body that holds you know, a little bit more. 723 00:32:34,800 --> 00:32:35,640 Speaker 2: Fat mass as well. 724 00:32:35,680 --> 00:32:39,120 Speaker 1: So that's probably you know, indicative of the large Australian 725 00:32:39,120 --> 00:32:41,600 Speaker 1: based population where we do have you know, over sixty 726 00:32:41,640 --> 00:32:44,520 Speaker 1: percent of adults who you know identify as being overweight 727 00:32:44,640 --> 00:32:47,520 Speaker 1: or obese as well. So that's probably in line with 728 00:32:47,520 --> 00:32:49,560 Speaker 1: what the research is found so far. But yeah, I 729 00:32:49,560 --> 00:32:51,840 Speaker 1: don't really use it in my clinical practice, and I 730 00:32:51,840 --> 00:32:53,600 Speaker 1: really do think, you know, you could have somebody who 731 00:32:53,680 --> 00:32:56,680 Speaker 1: was sort of shortened stock here but actually did really 732 00:32:56,720 --> 00:32:59,400 Speaker 1: do well with carbohydrates and that was actually quite fit 733 00:32:59,440 --> 00:33:01,800 Speaker 1: and quite strong. You might have somebody who appears like 734 00:33:01,840 --> 00:33:04,040 Speaker 1: they have a lot of muscle mass who actually doesn't 735 00:33:04,040 --> 00:33:06,520 Speaker 1: really do any exercise at all. So like, you don't 736 00:33:06,560 --> 00:33:10,400 Speaker 1: really know in terms of prescribing them from a macronutrient perspective. 737 00:33:10,560 --> 00:33:12,360 Speaker 1: I don't think it's enough to just look at somebody's 738 00:33:12,400 --> 00:33:14,600 Speaker 1: body type, because I think preferences come. 739 00:33:14,480 --> 00:33:15,320 Speaker 2: Into play as well. 740 00:33:15,360 --> 00:33:17,960 Speaker 1: Like you might say that, oh, you're somebody who's quite 741 00:33:17,960 --> 00:33:20,880 Speaker 1: short and you're quite stocking, you shouldn't have too many carbohydrates. 742 00:33:20,880 --> 00:33:23,960 Speaker 1: What if that person really did love carbohydrates, their body 743 00:33:24,360 --> 00:33:26,400 Speaker 1: utilized it quite well and they really thrived off that. 744 00:33:26,600 --> 00:33:28,640 Speaker 1: I wouldn't then take that away from my client and 745 00:33:28,720 --> 00:33:31,760 Speaker 1: they're like, oh, I really do enjoy carbohydrates. Wouldn't say, well, sorry, 746 00:33:31,840 --> 00:33:33,160 Speaker 1: you have to go to a kid or diet because 747 00:33:33,160 --> 00:33:34,120 Speaker 1: of your body type. 748 00:33:34,200 --> 00:33:35,480 Speaker 2: So I really do think that there has to. 749 00:33:35,520 --> 00:33:38,440 Speaker 1: Be a little bit of I don't know, thinking behind 750 00:33:38,480 --> 00:33:40,480 Speaker 1: some of these concepts that we see online. 751 00:33:40,480 --> 00:33:41,920 Speaker 2: I know it's heavily promoted in that. 752 00:33:42,280 --> 00:33:44,760 Speaker 1: I guess fitness and training world is more that eating 753 00:33:44,800 --> 00:33:46,920 Speaker 1: for your body type and that you know, tracking your 754 00:33:46,960 --> 00:33:48,680 Speaker 1: macros and that sort of thing. But I think that 755 00:33:48,800 --> 00:33:51,920 Speaker 1: personal preferences have to come into play here as well. 756 00:33:51,960 --> 00:33:55,080 Speaker 3: And surely it's cultural. You know, if you graft different 757 00:33:55,160 --> 00:33:58,600 Speaker 3: cultural groups, surely you'd argue that Indian populations and actually 758 00:34:00,120 --> 00:34:03,080 Speaker 3: more and the same with Asian populations. You know, they've 759 00:34:03,080 --> 00:34:05,960 Speaker 3: got lower muscle mass and much naturally lean a frame 760 00:34:06,040 --> 00:34:10,120 Speaker 3: versus say a muscular group who might be Scandinavian, so 761 00:34:10,120 --> 00:34:12,680 Speaker 3: they're quite sort of muscular and tall and strong like. 762 00:34:12,760 --> 00:34:17,800 Speaker 3: Surely it's almost a way of subgrouping different cultural populations, 763 00:34:17,880 --> 00:34:21,160 Speaker 3: just eyeballing different body types and body frames. 764 00:34:20,880 --> 00:34:21,279 Speaker 2: You will think. 765 00:34:21,320 --> 00:34:22,880 Speaker 1: So I couldn't, honestly, I couldn't find a lot of 766 00:34:22,920 --> 00:34:26,360 Speaker 1: research on this, So listeners, it is an evidence based podcast, 767 00:34:26,400 --> 00:34:28,440 Speaker 1: so there is not a lot of evidence based to this, 768 00:34:28,480 --> 00:34:29,279 Speaker 1: so probably. 769 00:34:29,000 --> 00:34:30,200 Speaker 2: Wouldn't read too much into it. 770 00:34:30,239 --> 00:34:32,600 Speaker 1: Put it that way all right, Well, CUZI that ends 771 00:34:32,640 --> 00:34:34,919 Speaker 1: our chat today on the Nution Couch for another week, 772 00:34:35,040 --> 00:34:37,719 Speaker 1: So listeners, if you haven't done so already, we would 773 00:34:37,760 --> 00:34:40,799 Speaker 1: really appreciate if you subscribe to the podcast, and if 774 00:34:40,800 --> 00:34:43,000 Speaker 1: you left us a positive review in the Purple Apple 775 00:34:43,120 --> 00:34:45,680 Speaker 1: Podcast app, we'd really really appreciate that and give us 776 00:34:45,680 --> 00:34:48,200 Speaker 1: a follow. We're on Instagram and Facebook at the Nutrition 777 00:34:48,320 --> 00:34:52,040 Speaker 1: Couch Podcast. Check it check out our Instagram stories as well. 778 00:34:52,040 --> 00:34:54,080 Speaker 1: We often will do little sticker boxes and allow you 779 00:34:54,120 --> 00:34:56,839 Speaker 1: guys the opportunity to ask us any questions or tell 780 00:34:56,920 --> 00:34:58,880 Speaker 1: us what products that you would like us to review. 781 00:34:59,120 --> 00:35:01,239 Speaker 1: So we will catch you on Wednesday for our new 782 00:35:01,280 --> 00:35:01,960 Speaker 1: product drug. 783 00:35:02,040 --> 00:35:18,880 Speaker 4: Have a great wee country, h