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Speaker 1: You may have heard that into in fasting is the

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Speaker 1: best way to lose weight without dieting. You may have

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Speaker 1: also heard that hit style training is an effective and

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Speaker 1: time efficient way to work out, or what happens when

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Speaker 1: you can bind them both. Today on the Nutrition Couch podcast,

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Speaker 1: we take a close look at a recent groundbreaking research

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Speaker 1: trial that tests both hit style training and time restricted

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Speaker 1: eating and what that means for health and metabolic efficiency. Hi,

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Speaker 1: I'm leam.

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Speaker 2: Wood and our Cissy Burrow and we bring you the.

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Speaker 1: Nutrition Couch, the bio weekly podcast that keeps you up

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Speaker 1: to date on everything that you need to know in

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Speaker 1: the world of nutrition and house as well as the

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Speaker 1: latest in dietary research. We take a deep dive into

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Speaker 1: the world of chicken or more specifically chicken thighs or

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Speaker 1: chicken rusts. Are you a thigh or a rest person?

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Speaker 1: And for ad Clite case study of the week, we

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Speaker 1: chat all things functions and party season. How to keep

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Speaker 1: your calories in check and your health on track during

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Speaker 1: the party or the silly season. It's coming up to

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Speaker 1: parties season. Actually it's coming up to Melbourne Cup very

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Speaker 1: soon in the next couple of days. I've here you

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Speaker 1: are making the trip down to Melbourne.

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Speaker 2: I am, and that's why we're recording. It's very very

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Speaker 2: late on a Sunday night, and we're a bit messy

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Speaker 2: lands making jokes about chicken, which it's a Dietitian thing, obvious,

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Speaker 2: And that's actually interesting because there'll be a lot of

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Speaker 2: functions there. You know, you go to those kind of

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Speaker 2: events and it's really well catered. So hopefully I can

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Speaker 2: share with our listeners some very easy strategies to be

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Speaker 2: able to combine eating out and parties, because certainly this

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Speaker 2: time of year it becomes really busy, and that I'm

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Speaker 2: traveling a lot as well. So yeah, it's all really

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Speaker 2: good fun and the good news is which we're going

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Speaker 2: to share today, there's some pretty easy ways that you

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Speaker 2: can keep your health on track. And there's some foods,

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Speaker 2: for example, I always take when I'm traveling, and we'll

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Speaker 2: be doing on Melbourne Cup Day, because of course we

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Speaker 2: all do like to enjoy a few venos and bubbles

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Speaker 2: at times, but there is an art to the balance

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Speaker 2: of eating out and enjoying good foods. So this is

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Speaker 2: a perfect time, I think, to be sharing those strategies.

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Speaker 1: I agree to. I think it's a wonderful topic to

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Speaker 1: be across for the silly season. But first we have

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Speaker 1: found a really great article in the Cell Metabolism Journal.

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Speaker 1: It's very recent, was published on the fourth of October,

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Speaker 1: so you pretty much can't get more recent in terms

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Speaker 1: of research, and the title of it was time restrictive

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Speaker 1: eating and exercise training improves HbA one C and body

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Speaker 1: composition in women with overweight and or obesity. And it's

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Speaker 1: a randomized control trial. So for those listening at home

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Speaker 1: who aren't aware of what HBO and C is, it

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Speaker 1: is a measure or a marker of your blood sugar

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Speaker 1: level average across three months. So this is an important study,

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Speaker 1: but I think it's important to be aware of These

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Speaker 1: results were in the overweight obese population, So if you're

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Speaker 1: listening in you're a healthy body weight or your underweight,

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Speaker 1: just take these I guess research results with a grain

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Speaker 1: of salt. So Susie're pretty across this study, so I

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Speaker 1: might let you kick us off. But it's quite a

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Speaker 1: fascinating read, isn't it.

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Speaker 2: It's a great study. Now, I will preface it by

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Speaker 2: saying one of the authors is John Harley. Professor John Hawley,

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Speaker 2: who is married to Louise Burke, who is the head

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Speaker 2: of Sports Nutritional has been for many many years at

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Speaker 2: the Straight Institute of Sport and he is a prolific researcher.

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Speaker 2: I think he's down in Canberra and he does some

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Speaker 2: fantastic metabolic studies in general and diet work. Originally he

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Speaker 2: started in exercise. Now he does a lot more combo stuff.

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Speaker 2: So I was just doing a random sort of google

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Speaker 2: on diet stuff and it popped up and I thought,

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Speaker 2: how fantastic, and the more I read I messaged you

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Speaker 2: straight away and I said, we need to cover this.

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Speaker 2: It's a really interesting study. So first of all, it's

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Speaker 2: published in a very reputable journal Sell Metabolism, and it's

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Speaker 2: an RCT, which means that it's a very well controlled study,

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Speaker 2: and it was in one hundred and thirty overweight women.

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Speaker 2: And what's interesting is that there's not a huge number

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Speaker 2: of studies that are done in general in women. And

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Speaker 2: he actually talks about this on a podcast that I

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Speaker 2: listened to that goes through the results of this study.

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Speaker 2: So we've known for some timelyand that there are benefits

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Speaker 2: from time restricted eating. Now we talk about time restricted

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Speaker 2: eating in terms of being fasting but you know in

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Speaker 2: the literature it's often referred to as sort of hours

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Speaker 2: without food. So in this study they focused on about

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Speaker 2: ten hours without food per day, so the eating window

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Speaker 2: or sorry, the eating window was ten hours per day

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Speaker 2: and a fourteen hour fast on average. And so they

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Speaker 2: looked at time restricted eating. And also another area of

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Speaker 2: science that we know is particularly beneficial for metabolic function

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Speaker 2: and fat loss, which is HIT training. So HIT training

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Speaker 2: or high intensity interval training. You see it at various gyms.

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Speaker 2: It's that very short ten fifteen to twenty minute burse

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Speaker 2: where you might do a minute on a minute off

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Speaker 2: with really aiming to maximize heart rate. So this study

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Speaker 2: was unique because even though it sounds you think there'd

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Speaker 2: be hundreds of them, there's very few well controlled scientific

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Speaker 2: studies in women overweight women who have combined both HIT

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Speaker 2: training and time restricted eating. So in this study there

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Speaker 2: were four groups. That was the control group who did nothing,

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Speaker 2: then there was one group who did the HIT training

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Speaker 2: three times a week only. Then there was the group

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Speaker 2: who did just the time restricted eating and ate all

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Speaker 2: of their calories that weren't controlled. It was free eating freely,

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Speaker 2: but you had to eat everything within a ten hour window.

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Speaker 2: So say between nine and seven each day. And then

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Speaker 2: the fourth study group, which combined both the three times

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Speaker 2: a week short term interval training with the time restricted eating,

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Speaker 2: so no severe calorie restriction, no strict diet, eating freely

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Speaker 2: as long as you struck tore it within those ten

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Speaker 2: hours per day. And it was a seven week study only,

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Speaker 2: so not so long. But there were pronounced results significantly

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Speaker 2: higher weight loss, changes in body compositions, so more fat

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Speaker 2: loss than improvements in muscle mass, and reductions in fat

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Speaker 2: around the abdomen area, and also significant improvements in glacemic

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Speaker 2: control through the HbA one C measurement. So this is

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Speaker 2: a very powerful because, as I said, so few of

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Speaker 2: the studies combined both of those conditions to give positive results.

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Speaker 2: Now I've had a good read through it because I've

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Speaker 2: it up for something else, and the weight loss isn't hugely,

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Speaker 2: and you know, it's the difference between about roughly an

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Speaker 2: average of two kilo loss over the seven week period

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Speaker 2: compared to three kilos in the group that combine HIT

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Speaker 2: and time restricted eating. So it's about thirty percent more though,

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Speaker 2: and so what the study authors, including John, when I

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Speaker 2: listened to an interview, he gave on ABC was talking

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Speaker 2: about how positive potentially the results of this trial are.

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Speaker 2: So even though there's a number of take home messages

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Speaker 2: I think from this.

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Speaker 1: So the first is.

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Speaker 2: That there are benefits that come just from limiting the

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Speaker 2: number of hours that you eat each day, particularly for

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Speaker 2: people who were overweight. Now, these weren't morbidly obees people.

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Speaker 2: They were overweight or slightly obese. So this is a

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Speaker 2: lot of our listeners who maybe have ten twenty thirty

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Speaker 2: kilos on that you don't have to necessarily count calories.

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Speaker 2: You can simply just eat your meals in a shorter

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Speaker 2: period of time each day. And on top of that,

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Speaker 2: you don't have to flog yourself at the gym every

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Speaker 2: single day or go for even though there are benefits

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Speaker 2: to doing that. If your time poor, if you are

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Speaker 2: scared of gyms, you don't enjoy it. Just three times

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Speaker 2: a week of ten to twenty minutes hit style training

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Speaker 2: where you're increasing heart rates significantly, has been enough to

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Speaker 2: induce weight loss. Now, ian in clients that you and

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Speaker 2: I would work with, if they had lost three kilos

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Speaker 2: over seven weeks, it's not a bad loss. But some

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Speaker 2: people would think that's a bit on the slow side,

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Speaker 2: and certainly I'll have clients who can do more than

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Speaker 2: that in that time period, but it's still very positive results,

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Speaker 2: and that through a regime that many of our listeners

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Speaker 2: could easily incorporate into their lifestyle. So you may be

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Speaker 2: listening thinking to yourself, I don't have time to focus

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Speaker 2: on diets or calorie control, or I can't afford to

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Speaker 2: see a dietitian, or I hate the gym, I hate exercise,

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Speaker 2: I don't have time. I'm already time for If you've

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Speaker 2: got weight to lose, just eating your meals in ten

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Speaker 2: hours a day and getting the heart rate up three

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Speaker 2: times a week is enough to lose weight over a

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Speaker 2: seven week period. And this is a very strong message

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Speaker 2: for a population who is busy, time poor, not perhaps

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Speaker 2: not big exercises. I can think of a number of

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Speaker 2: my clients who already are hating exercise. But the other

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Speaker 2: key thing that I listened to as part of this

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Speaker 2: review was the benefit in delaying that first meal of

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Speaker 2: the day for at least an hour when you wake up.

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Speaker 2: Because one of the people I think they're involved in

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Speaker 2: the study as well, or do specific research on circadian

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Speaker 2: rhythm and fat loss, said that metabolically, the hormones are

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Speaker 2: not quite ready to go when we first wake for

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Speaker 2: many of us. So sometimes you're better to wait that

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Speaker 2: little bit of time and that makes that time restricted

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Speaker 2: eating easier. So for example, if you're up at six

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Speaker 2: in the morning and can wait to eat your first

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Speaker 2: meal until seven or eight, then it means that you

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Speaker 2: just have to make sure you've had dinner by six o'clock,

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Speaker 2: and it's easy to stick to that ten hour time window,

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Speaker 2: and even a twelve hour window is positive. Without strict

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Speaker 2: diets or calorie counting or all the different regimes that

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Speaker 2: people like to follow. It's a very sustainable model and

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Speaker 2: I think that that's what the professor John Hawley was

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Speaker 2: excited about. He said that it's not you get benefits

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Speaker 2: from HIT training, you get benefits from time restricted eating.

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Speaker 2: But when you combine them, particularly in a population who's

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Speaker 2: at risk of diabetes, has glucose issues, polycystic ovaries, insulin resistance,

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Speaker 2: a family history of gestational diabetes, these are easy strategies,

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Speaker 2: lifestyle strategies that are very beneficial when it comes to

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Speaker 2: glycemic and glucose control, which has huge implications for a health.

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Speaker 1: Overall as we age. So I loved it.

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Speaker 2: I thought it was a brilliant study, really interesting and

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Speaker 2: really well explained and worth a discussion here because we've

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Speaker 2: got a lot of listeners. I think this kind of

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Speaker 2: data will resonate with.

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Speaker 1: Absolutely and I like that it's just achievable. You know,

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Speaker 1: when you think of the sixteen eight hour fast, which

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Speaker 1: you know, the intimate the tradition, not the traditional but

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Speaker 1: the popular style of intimate fasting, what that means is

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Speaker 1: a lot of people are forcing themselves or going hungry

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Speaker 1: until eleven or twelve pm and being like, I can't

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Speaker 1: eat until midday, I can't eat, I can't eat, and

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Speaker 1: they're ignoring their hunger. But a ten hour eating window,

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Speaker 1: it's pretty realistic, I think. Even and I'm still breastfeeding

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Speaker 1: a little bit with me and we're doing three or

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Speaker 1: four feet to day, I think even I could do that,

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Speaker 1: Like I wouldn't, but if I had to, I feel

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Speaker 1: like even that's achievable for me to do just that

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Speaker 1: ten hour window versus taking it back an extra step

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Speaker 1: and doing eight hours. I feel like it's a little

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Speaker 1: bit like, oh, I think I'd have to delay my

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Speaker 1: morning meal enough that I would genuinely feel quite hungry

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Speaker 1: for that. So I do like it that it's realistic

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Speaker 1: and achievable. It's not hours and hours of flogging yourself

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Speaker 1: in the gym. It's not like you have to get

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Speaker 1: ten thousand steps every day, which for a lot of

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Speaker 1: our desk workers and our office workers, it's quite overwhelming

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Speaker 1: to think about how many steps. Like, it's a good

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Speaker 1: hour and a half to two hours of walking if

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Speaker 1: you have a desk job. So I like it. You

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Speaker 1: can just get in, get it done, like ten fifteen

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Speaker 1: minutes of a hot, sweaty workout, get your heart rate up,

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Speaker 1: and you're out, Like anyone who can find that time.

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Speaker 1: You could do it at work if you've got you know,

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Speaker 1: access to showers or something like that. At work, you

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Speaker 1: could just go do some sprints in the street. You

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Speaker 1: can do some burpies or some you know, some squat jumps.

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Speaker 1: Like you don't even need equipment, you don't need a gym. Like,

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Speaker 1: it's so achievable to manage for the large majority of you.

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Speaker 1: So I'm really excited to see research like this because

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Speaker 1: we know that that loss can be controlled purely with nutrition.

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Speaker 1: But what we do love is the exercise component for

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Speaker 1: her mental health, for the indoor fhins to keep our

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Speaker 1: bones strong, you know, prevent the risk of ossio borosis

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Speaker 1: long term. Particularly we're doing a little bit of resistance

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Speaker 1: style training with that, So I think the combination of

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Speaker 1: the exercise and the nutrition together is really a winner.

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Speaker 1: But I like that this feels achievable, I would think

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Speaker 1: for the large majority of people. Yeah.

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Speaker 2: And I just laugh though, because it's so basic, isn't it.

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Speaker 2: Like think back to how you grandma ad she get

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Speaker 2: up and have her breakfast at seven or eight, lunch

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Speaker 2: at twelve, and dinner at six. Yeah, and so she

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Speaker 2: did that already. We've gone all this, so I come

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Speaker 2: back to basics. So just do a bit of heart

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Speaker 2: rate activity each week and just eat less in a

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Speaker 2: few hours and you'll be sweet. So I agree, it's

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Speaker 2: not that complicated. But it's also nice to see that

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Speaker 2: there are different options out there for people who are

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Speaker 2: juggling busy lives. And to me, you're right, that's very

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Speaker 2: clear guidelines. That's not overwhelming or daunting for people. And

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Speaker 2: I just thought, great, you know, it was a great

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Speaker 2: study and very relevant to the time. So if you're

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Speaker 2: interested in hearing there, As I said, there was another

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Speaker 2: podcast about it on the ABC, so have a look

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Speaker 2: at it. It with Professor John Hawley from I think

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Speaker 2: it's from the Australian National University down in Canberra, and

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Speaker 2: this research paper is in some metabolism. If you do

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Speaker 2: a quick Google search you can see the full link

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Speaker 2: to the paper there if you're interested and you want

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Speaker 2: to have a read. All right, Leanne, Well, that moves

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Speaker 2: on to party season, which is much more up our alli, really,

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Speaker 2: isn't it. That's what we want to talk about because

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Speaker 2: both you and I have had many examples in this

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Speaker 2: past few weeks come up with people eating out and

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Speaker 2: trying to juggle. And I say juggle because we all

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Speaker 2: like to go out and have a good time and

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Speaker 2: enjoy some drinks and socializing with friends and family. It's

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Speaker 2: a special time of year, particularly after the last few

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Speaker 2: years we've had when we've been so limited. But the

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Speaker 2: issue is that we also really like to indulge, and

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Speaker 2: many of my clients like to overindulge, and of course

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Speaker 2: that can undo much of the work we've put into

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Speaker 2: healthy eating over many months with a few functions. Because

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Speaker 2: I guess if I'm describing the typical scenario that presents

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Speaker 2: there because we do want a client case study, so

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Speaker 2: I'll give you a live one. So it would be

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Speaker 2: my client has had lunch and then rush from work

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Speaker 2: at five o'clock to an event and they're completely dehydrated,

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Speaker 2: so they skull the cheap wine that's on off o,

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Speaker 2: you know, two three four glasses, and then they haven't

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Speaker 2: eaten before they've gone, so they'll have a few of

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Speaker 2: the cannopees. And let's be honest, what are the cannopaes

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Speaker 2: land They're aaranchini balls and skewers of sate sticks and

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Speaker 2: little risotto pops and noodles. And then they think, oh, well,

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Speaker 2: it doesn't matter, I've eaten too much. And then they

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Speaker 2: might have the fish and chips that come out, or

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Speaker 2: the desserts, or if they've had a few too many drinks,

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Speaker 2: they'll stop on the way home and pick up a

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Speaker 2: cheeky takeaway because they're actually hungry because they haven't eaten dinner.

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Speaker 2: And then they get home and they've eaten six '

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Speaker 2: eight about hundred one thousand calories and wake up feeling tired, bloated,

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Speaker 2: craving sugar, and completely off track. And that happens three

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Speaker 2: or four times a week, So that is very typical

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Speaker 2: of what I see on a standard food diary. So

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Speaker 2: the first tip I'll lead in with, and I'm sure

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Speaker 2: Leanne's got mini, is don't ever go to a party

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Speaker 2: or function hungry. Now that may seem counterintuitive, because if

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Speaker 2: you're going to dinner, you don't want to ruin the

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Speaker 2: dinner by eating before you go. But I guarantee you

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Speaker 2: that if you don't eat between lunchtime and five or

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Speaker 2: seven o'clock when you finally get out, you will be

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Speaker 2: so incredibly hungry you will eat every cannapey on offer.

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Speaker 2: And because they contain about two hundred calories each in

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Speaker 2: about five to ten grams of fat, you're going to

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Speaker 2: blow your calories out so quickly and not even notice it.

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Speaker 2: So the number one thing to do is an hour

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Speaker 2: or two before you go, whether that's four five o'clock,

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Speaker 2: you have a big bowl of veggies, so cut up cucumber,

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Speaker 2: cut up capsicum, cut up carrot, load it right up,

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Speaker 2: as well as a protein snack, whether it's a protein bar,

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Speaker 2: nut bar, cheese and crackers, mini wrap. And then when

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Speaker 2: you get to the event. It's not to say you

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Speaker 2: can't enjoy the food if it's yummin on offer, but

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Speaker 2: you won't waste your calories on rubbish because they're being

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Speaker 2: served in your starving. So that means you'll be more

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Speaker 2: discerning when they pass the cannopes around. You have a

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Speaker 2: look and think what do I really feel like because

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Speaker 2: you won't be driven off hunger. You'll be driven off

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Speaker 2: actually what you feel like having and enjoy the calories

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Speaker 2: and you can sip your your wine slowly and off

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Speaker 2: you go. So that's my number one first tip. Never

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Speaker 2: go to a functional event starving. You've got to make

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Speaker 2: it a priority to eat before you go, which is

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Speaker 2: exactly what I do when I travel. I take my

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Speaker 2: salard with me or I eat before I go, so

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Speaker 2: I can, you know, make the right decisions when I'm

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Speaker 2: there and I'm not starving.

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Speaker 1: I one understand, And I think that people think, oh,

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Speaker 1: that's weird, that's any dietitians do that, or it's a

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Speaker 1: diet strategy, but it's not. It's a good health strategy.

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Speaker 1: And I think just being aware of how many social

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Speaker 1: functions you really have each week is key, particularly this

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Speaker 1: time if you because I've got many clients Susie, who

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Speaker 1: are as you said? Three four or five social occasions.

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Speaker 1: So they're having a work lunch, then they're going out

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Speaker 1: with the hobby for dinner. Then there's a baby shower

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Speaker 1: on the weekend, and there's got a friends going away party,

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Speaker 1: then there's another work function next week, and they all

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Speaker 1: really add up. So I say to my clients, plan

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Speaker 1: out your week in advance. Know what you've got. If

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Speaker 1: you've got a lot of work or social functions that

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Speaker 1: you can't get out of, skip the dinner with the hubby.

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Speaker 1: You'll say to your friend, Heke, can we go for

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Speaker 1: a walk versus sitting down for a cafe style brunch.

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Speaker 1: So just be a little bit picky and choosy with

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Speaker 1: the events that you choose to partake in, and just

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Speaker 1: choose one event for the week to indulge in a

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Speaker 1: little bit more and try to keep the other events

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Speaker 1: as sort of clean and lean as possible. Now the

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Speaker 1: other ones. If you are going to more catered functions,

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Speaker 1: whether it's a work function or a wedding or something

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Speaker 1: like that, or a nice, you know, catered lunch or something,

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Speaker 1: skip the sugar cocktail on arrival. Often there's like a

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Speaker 1: choice of a mocktail or a cocktail. When you get

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Speaker 1: to these nice catered events. They can easily be two

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Speaker 1: three hundred calories. So if it's not your thing, if

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Speaker 1: it's not a sugary mocktail or cocktail is one of

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Speaker 1: my favorite things in the whole world, just pass on it.

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Speaker 1: That'll easily save you a massive sugar bomb and a

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Speaker 1: couple of hundred calories automatically. Now my other tip for

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Speaker 1: my clients, Susie, A lot of this does come back

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Speaker 1: to drinking, because, let's be honest, particularly in Australia, we

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Speaker 1: have a large drinking culture. Too many of us drink

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Speaker 1: far too much, if I'm being honest, and drinking is

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Speaker 1: just like it's almost frownd upon if you go to

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Speaker 1: an event and you're not drinking, like you're the weird

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Speaker 1: one or the odd one out if you're not drinking.

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Speaker 1: So what I say to my clients is all right,

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Speaker 1: if you choose to drink, I'm not going to judge

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Speaker 1: you for that, but we have to limit it to

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Speaker 1: two drinks. So I want you to drive for one.

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Speaker 1: And the second thing I want you to do is

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Speaker 1: when everybody gets there and everyone has their first drink,

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Speaker 1: I want your first drink to be either a water

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Speaker 1: or a sparkling water. I want your first drink to

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Speaker 1: be something non alcoholic and something with no calories in it,

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Speaker 1: because even if you were to have four drinks, as

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Speaker 1: an example, if you made your first drink water or

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Speaker 1: a sparkling water, then you're only having three compared to

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Speaker 1: everybody else's four. Or if everyone else has two, then

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Speaker 1: you're only having one, and just that one drink across two, three,

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Speaker 1: four social events that week can actually make a large difference.

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Speaker 1: And I think we get into that perfectionist mindset where

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Speaker 1: we're like, oh, I've already had a bad day at

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Speaker 1: the last social event, or I've already had a couple

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Speaker 1: of drinks one more, but that one more really does count,

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Speaker 1: and it really adds up because alcohol drives hunger. The

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Speaker 1: more you have, the more likely you are to go

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Speaker 1: and get takeaway on the way home, or to smash

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Speaker 1: the bag of chips at the server when you fill

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Speaker 1: up for fuel, or to get the two am kebub

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Speaker 1: when you're waiting in line for the taxils uber. So

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Speaker 1: those extra drinks shaw you count so where you can

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Speaker 1: set yourself a limit and stick to it. And then

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Speaker 1: my final tip, Susie is really just around where you stand.

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Speaker 1: So don't stand next to the food table, or don't

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Speaker 1: stand right next to the doors where the waiters are

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Speaker 1: coming out with plates and platters of cannapeys and aaror

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Speaker 1: guini balls and deep rides, bring rolls, and just don't

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Speaker 1: stand right next to there, because you will be so

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Speaker 1: tempted to grab everything that comes past you, and it's

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Speaker 1: not going to do you any real good because that

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Speaker 1: type of food doesn't make you feel great, and it's

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Speaker 1: so low volume you have to eat so much of

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Speaker 1: it for so many calories to actually feel full. So

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Speaker 1: remove yourself from the food or take a little bit,

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00:19:00,119 --> 00:19:02,399
Speaker 1: build a balance plate, and then move away from the

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Speaker 1: food table. The longer you stand there, the longer you

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Speaker 1: will graze and pick and snack at that food and

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Speaker 1: very likely overeat. So just be conscious of where you're standing,

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Speaker 1: particularly next to the bar, particularly if there's free drinks

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Speaker 1: on offer. If you're standing next to the bar, you

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Speaker 1: will drink more, whether or not you realize it, than

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Speaker 1: if you're standing on the other side of the room

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Speaker 1: to the bar.

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Speaker 2: Yeah, I like a couple of rules about the drink number.

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Speaker 2: We've just spoke about rules recently. I like to say

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Speaker 2: that a glass has to last my client's forty minutes

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Speaker 2: up to an hour, because I find people who drink

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Speaker 2: drink quickly, and so you keep chopping up and before

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Speaker 2: you know you've had sort of two three in a

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Speaker 2: very short period of time. So you've got to learn

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Speaker 2: to sip slowly and make a glass of alcohol last

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Speaker 2: at least forty minutes, and then when you can, of course,

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Speaker 2: have the glass of water in between. I'm a big fan,

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Speaker 2: if my clients are particularly social, of them writing down

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Speaker 2: a whole plan of the week when they're out when

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Speaker 2: they're not, because when they can actually see it written down,

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Speaker 2: it resonates a lot more about actually how much they're

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Speaker 2: going to be out and a way, and so it

431
00:19:59,280 --> 00:20:02,600
Speaker 2: helps find foster the planning phase of well, actually I'm

432
00:20:02,640 --> 00:20:04,920
Speaker 2: going to need a snack to take here, or I'm

433
00:20:04,920 --> 00:20:07,399
Speaker 2: going to have a lighter lunch here, which leads me

434
00:20:07,520 --> 00:20:10,840
Speaker 2: to lend itself to My clients are often eat lightly

435
00:20:10,880 --> 00:20:13,040
Speaker 2: in the day if they're going out at night, but

436
00:20:13,119 --> 00:20:15,119
Speaker 2: I don't like that because I find then they end

437
00:20:15,160 --> 00:20:17,639
Speaker 2: up hungry when they arrive. So I prefer them to

438
00:20:17,680 --> 00:20:20,440
Speaker 2: eat normally and stop up before they go and front

439
00:20:20,440 --> 00:20:23,480
Speaker 2: load the day, but then the next day, if they've

440
00:20:23,520 --> 00:20:26,120
Speaker 2: sort of had heavier food and alcohol and meals, really

441
00:20:26,160 --> 00:20:28,439
Speaker 2: wait till they're hungry to eat again, and then have

442
00:20:28,520 --> 00:20:31,840
Speaker 2: a light day the following day. So that's often counterintuitive

443
00:20:31,840 --> 00:20:33,639
Speaker 2: to the way they would do it. They'd eat lightly

444
00:20:33,640 --> 00:20:36,080
Speaker 2: and then overeat, whereas I say, stock up, try and

445
00:20:36,119 --> 00:20:39,359
Speaker 2: eat lighter at the actual event, but then wait till

446
00:20:39,359 --> 00:20:41,440
Speaker 2: your hungry again. And if you have overdone it because

447
00:20:41,440 --> 00:20:44,000
Speaker 2: it was amazing catering or you're at a beautiful restaurant,

448
00:20:44,400 --> 00:20:47,520
Speaker 2: just you know, eat lightly the following day to compensate

449
00:20:47,560 --> 00:20:50,160
Speaker 2: for those extra calories, and really wait until you're hungry again.

450
00:20:50,240 --> 00:20:52,159
Speaker 2: So that's the day to reach for your sashimi or

451
00:20:52,240 --> 00:20:56,000
Speaker 2: your salads or lighter meals until you really get back

452
00:20:56,000 --> 00:20:58,639
Speaker 2: on track with your natural hunger. So there is a

453
00:20:58,640 --> 00:21:00,560
Speaker 2: bit of planning that goes into it. As I said,

454
00:21:00,680 --> 00:21:03,080
Speaker 2: that simple act of just writing down, you know, when

455
00:21:03,119 --> 00:21:05,040
Speaker 2: I'm out for dinner, oh, well that dam I'm going

456
00:21:05,080 --> 00:21:06,639
Speaker 2: to have this for lunch. I'm going to have that

457
00:21:06,680 --> 00:21:09,119
Speaker 2: snack and have it with me. I might not have

458
00:21:09,160 --> 00:21:11,639
Speaker 2: breakfast until I get to work. All those little strategies

459
00:21:11,640 --> 00:21:16,040
Speaker 2: and planning is really key, particularly if you are extremely social.

460
00:21:16,080 --> 00:21:19,440
Speaker 1: And one last strategy Susie this time of year, don't

461
00:21:19,440 --> 00:21:21,840
Speaker 1: be afraid to say no or set boundaries. If your

462
00:21:21,920 --> 00:21:25,600
Speaker 1: workplace enjoys. You know everybody buys lunch on a Monday

463
00:21:25,680 --> 00:21:27,879
Speaker 1: or a Friday, but you know you've got three or

464
00:21:27,880 --> 00:21:30,719
Speaker 1: four social occasions for the week. Pack your lunch and

465
00:21:30,840 --> 00:21:33,760
Speaker 1: eat it. Don't go out and buy a burger and

466
00:21:33,800 --> 00:21:36,240
Speaker 1: Friars on a Friday. Lunchtime with all your work colleagues

467
00:21:36,280 --> 00:21:39,080
Speaker 1: because it's something that everybody does. Don't by taken things

468
00:21:39,119 --> 00:21:41,199
Speaker 1: just because everybody else is doing it. If you know

469
00:21:41,320 --> 00:21:44,119
Speaker 1: that you've already got a really social week ahead, so

470
00:21:44,200 --> 00:21:46,040
Speaker 1: just be a little bit more picky and chusy with

471
00:21:46,080 --> 00:21:48,320
Speaker 1: the things that you're going to partake in. If you've

472
00:21:48,320 --> 00:21:50,960
Speaker 1: got a very big social calendar, pack your lunch, go

473
00:21:51,040 --> 00:21:52,920
Speaker 1: out to lunch with everyone and take your pack lunch.

474
00:21:52,960 --> 00:21:56,520
Speaker 1: Be that weirdo, because putting your health first and setting

475
00:21:56,560 --> 00:21:59,240
Speaker 1: yourself boundaries in terms of your own health journey is

476
00:21:59,280 --> 00:22:01,720
Speaker 1: a good thing. Might be od, it might be weird,

477
00:22:01,960 --> 00:22:05,280
Speaker 1: but don't forget that sixty plus percent of Australians and

478
00:22:05,320 --> 00:22:08,080
Speaker 1: Americans are overweight to a bee, so we can't look

479
00:22:08,119 --> 00:22:10,720
Speaker 1: at what the average person is doing to tell us

480
00:22:10,720 --> 00:22:12,760
Speaker 1: what is healthy. So I think we just need to

481
00:22:12,760 --> 00:22:15,359
Speaker 1: be a little bit more aware of creating healthy boundaries

482
00:22:15,359 --> 00:22:18,320
Speaker 1: for ourselves and not be taking in everything just because

483
00:22:18,359 --> 00:22:20,640
Speaker 1: everybody in the office is doing it, or everybody else

484
00:22:20,640 --> 00:22:23,439
Speaker 1: at a party is overeating or over drinking. So your

485
00:22:23,480 --> 00:22:25,920
Speaker 1: boundaries to start with, and be very firm with them

486
00:22:26,119 --> 00:22:28,080
Speaker 1: if you are someone who has a lot of social

487
00:22:28,119 --> 00:22:31,359
Speaker 1: things coming up. Wonderful And then Susie, that leads us

488
00:22:31,359 --> 00:22:33,679
Speaker 1: on to our final listener question of the week, all

489
00:22:33,720 --> 00:22:37,000
Speaker 1: about chicken. So we have a lot of clients together.

490
00:22:37,040 --> 00:22:38,880
Speaker 1: We were just talking about this and I was saying

491
00:22:38,880 --> 00:22:41,040
Speaker 1: to you, oh man, some of my clients just will

492
00:22:41,040 --> 00:22:43,080
Speaker 1: not eat chicken breast. It's so hard to get them

493
00:22:43,080 --> 00:22:45,480
Speaker 1: to eat anything but chicken thye. And we thought, you

494
00:22:45,480 --> 00:22:48,320
Speaker 1: know what, let's have a discussion on chicken. So I

495
00:22:48,560 --> 00:22:51,200
Speaker 1: actually can't eat chicken thigh, like I just don't like

496
00:22:51,320 --> 00:22:53,199
Speaker 1: the taste of it. For whatever reason. I think I

497
00:22:53,320 --> 00:22:55,399
Speaker 1: just never had it growing up, Like my mum was

498
00:22:55,400 --> 00:22:57,840
Speaker 1: always very healthy and we only ever had chicken breast,

499
00:22:57,840 --> 00:23:00,320
Speaker 1: We never had chicken thigh. I never ate the skin chicken.

500
00:23:00,359 --> 00:23:02,160
Speaker 1: Mum would always pull it off before, you know, even

501
00:23:02,160 --> 00:23:04,080
Speaker 1: a roast chicken before we kind of got it. So

502
00:23:04,119 --> 00:23:05,959
Speaker 1: I think it's just not something I ever grew up with,

503
00:23:06,040 --> 00:23:07,760
Speaker 1: So to me, it's not enjoyable. And if I go

504
00:23:07,800 --> 00:23:11,000
Speaker 1: to a restaurant like a perfectic example, I think I

505
00:23:11,040 --> 00:23:13,200
Speaker 1: went to like a Japanese place the other day and

506
00:23:13,200 --> 00:23:15,240
Speaker 1: it was a tariachy chicken. I was really looking forward

507
00:23:15,240 --> 00:23:17,320
Speaker 1: to it because it came with these beautiful like broccolini

508
00:23:17,359 --> 00:23:19,639
Speaker 1: and mushrooms, and I was chicken thigh when I got it,

509
00:23:19,680 --> 00:23:22,160
Speaker 1: and I was like, I just can't really enjoy it.

510
00:23:22,520 --> 00:23:24,719
Speaker 1: So I'm not a fan. It is a lot leaner,

511
00:23:24,880 --> 00:23:27,480
Speaker 1: particularly for fat loss if you're having chicken breasts. But

512
00:23:27,520 --> 00:23:29,639
Speaker 1: what is your preference. I'm sure that you're you're a

513
00:23:29,640 --> 00:23:30,480
Speaker 1: breast girl, right.

514
00:23:32,359 --> 00:23:35,480
Speaker 2: I constantly when my clients send me their food diaries,

515
00:23:36,200 --> 00:23:39,639
Speaker 2: and when it's got chicken thigh, I'm like, who buys

516
00:23:39,720 --> 00:23:40,280
Speaker 2: chicken thigh?

517
00:23:40,320 --> 00:23:41,560
Speaker 1: But people?

518
00:23:41,560 --> 00:23:43,240
Speaker 2: And I'm like you not me? And you know, I'll

519
00:23:43,240 --> 00:23:46,160
Speaker 2: tell you a funny story. My twins, I have very

520
00:23:46,200 --> 00:23:48,280
Speaker 2: basic food with them, and if they have chicken, I'll

521
00:23:48,320 --> 00:23:51,360
Speaker 2: get tenderloins and crumb them, and if I'm super organized,

522
00:23:51,359 --> 00:23:54,040
Speaker 2: I'll break down like some proper like grain bread. I've

523
00:23:54,040 --> 00:23:56,240
Speaker 2: hadn't actually used that as the crumb if I've got time,

524
00:23:56,760 --> 00:23:59,160
Speaker 2: so I've never I couldn't even tell you if I've

525
00:23:59,160 --> 00:24:02,040
Speaker 2: ever bought chicken drumsticks all wings right now. When we

526
00:24:02,040 --> 00:24:05,040
Speaker 2: were growing up, occasionally we would have drumsticks. My dad

527
00:24:05,160 --> 00:24:09,080
Speaker 2: informs me that my twins love drumsticks, and they when

528
00:24:09,080 --> 00:24:11,640
Speaker 2: they go to my parents' house that my parents cook

529
00:24:11,680 --> 00:24:15,160
Speaker 2: them drumsticks. And I was like, what, like, they've never

530
00:24:15,240 --> 00:24:17,600
Speaker 2: had it. So certainly I am a bit of a

531
00:24:17,680 --> 00:24:20,280
Speaker 2: chicken snob for one of a better discussion, But my

532
00:24:20,400 --> 00:24:23,040
Speaker 2: clients love all these pieces. So I said to you,

533
00:24:23,119 --> 00:24:26,360
Speaker 2: we were both winging about it, and so I thought

534
00:24:26,400 --> 00:24:29,359
Speaker 2: it was absolutely time to go through the numbers. Because

535
00:24:29,480 --> 00:24:33,040
Speaker 2: chicken is not all chicken. There's vast, vast differences. So

536
00:24:33,080 --> 00:24:35,040
Speaker 2: we wanted to talk about the fat content. Just to

537
00:24:35,040 --> 00:24:37,360
Speaker 2: give you a reference point why Leanne and I go

538
00:24:37,480 --> 00:24:40,280
Speaker 2: nuts when our clients are reporting that they're having drumsticks

539
00:24:40,280 --> 00:24:43,119
Speaker 2: and thighs and writing down chicken. So if we are

540
00:24:43,160 --> 00:24:48,480
Speaker 2: looking at a serve of chicken breast, so a serve

541
00:24:48,560 --> 00:24:52,760
Speaker 2: which is roughly i'd say about one hundred grams has

542
00:24:52,800 --> 00:24:56,520
Speaker 2: got about thirty grams of protein. It's only got three

543
00:24:56,600 --> 00:24:59,200
Speaker 2: point six grams of fat. So this is chicken breast

544
00:24:59,280 --> 00:25:02,879
Speaker 2: without the skin, very very lean, which is why the

545
00:25:02,920 --> 00:25:06,359
Speaker 2: bodybuilders love it. Now, if you then leave the skin

546
00:25:06,680 --> 00:25:09,960
Speaker 2: on your chicken breast, now not dissimilar to if you

547
00:25:10,040 --> 00:25:13,240
Speaker 2: go to the cheeky chicken for sale that willis and

548
00:25:13,280 --> 00:25:15,119
Speaker 2: coal with and eat that young skin that they've got

549
00:25:15,160 --> 00:25:16,480
Speaker 2: on the back of it. Even though you're having the

550
00:25:16,480 --> 00:25:19,439
Speaker 2: breast meat, very similar amount of protein perserve, but the

551
00:25:19,440 --> 00:25:21,720
Speaker 2: fat goes up to about eight grams of fat perserve,

552
00:25:21,880 --> 00:25:24,600
Speaker 2: So just in that skin itself, you're getting a lot

553
00:25:24,600 --> 00:25:28,200
Speaker 2: more fat and you're getting about thirty extra calories coming Now,

554
00:25:28,240 --> 00:25:30,760
Speaker 2: once we go to the drumstick, so this is a

555
00:25:30,840 --> 00:25:34,280
Speaker 2: drumstick with skin on, you're getting less protein, so twenty

556
00:25:34,320 --> 00:25:38,840
Speaker 2: seven grams of protein, significantly more calories, so about twenty

557
00:25:38,920 --> 00:25:41,840
Speaker 2: calories more per serve and a single drumstick. Oh, actually

558
00:25:41,880 --> 00:25:43,480
Speaker 2: this is per weight, so this is a similar amount,

559
00:25:43,520 --> 00:25:45,480
Speaker 2: but you eat a drumstick, you don't need a weight

560
00:25:45,520 --> 00:25:48,680
Speaker 2: of a drumstick. And then you're getting eleven grams of fat,

561
00:25:48,800 --> 00:25:51,720
Speaker 2: so that's you know, almost four times the amount of

562
00:25:51,720 --> 00:25:54,000
Speaker 2: fat in a single drumstick, then you would be getting

563
00:25:54,480 --> 00:25:57,280
Speaker 2: than if you had the breast meat if you have

564
00:25:57,320 --> 00:26:01,440
Speaker 2: a chicken thigh. So that's that sort of quarter part

565
00:26:01,440 --> 00:26:04,680
Speaker 2: of it, twenty five grams of protein and almost sixteen

566
00:26:04,760 --> 00:26:08,320
Speaker 2: grams of fat per serve. Now as a reference point,

567
00:26:08,560 --> 00:26:11,760
Speaker 2: a small female probably only needs about sixty grams of fat,

568
00:26:11,760 --> 00:26:14,199
Speaker 2: maybe up to eighty grams of fat per day. So

569
00:26:14,280 --> 00:26:16,600
Speaker 2: as soon as you're consuming that fatter your meat, you're

570
00:26:16,600 --> 00:26:18,480
Speaker 2: getting more than a quarter of your fat, a lot

571
00:26:18,480 --> 00:26:20,840
Speaker 2: of which is saturated. And that's assuming you're sticking to

572
00:26:20,960 --> 00:26:24,800
Speaker 2: just that one portion of meat itself. Then if you're

573
00:26:24,840 --> 00:26:27,760
Speaker 2: a wing fan particularly I do know there's people who

574
00:26:27,760 --> 00:26:30,760
Speaker 2: go to like wing restaurants, you get twenty seven grams

575
00:26:30,800 --> 00:26:35,280
Speaker 2: of protein, but it's almost three hundred calories, so over

576
00:26:35,320 --> 00:26:38,280
Speaker 2: one hundred calories more per serve just by having that

577
00:26:38,400 --> 00:26:43,800
Speaker 2: different part of the chicken. And then you're getting almost

578
00:26:43,840 --> 00:26:48,760
Speaker 2: twenty grams of fat in the wings. So this is

579
00:26:48,840 --> 00:26:51,520
Speaker 2: why leanne and I always like chicken breast because it's

580
00:26:51,520 --> 00:26:53,040
Speaker 2: really lean and we know how much is in it.

581
00:26:53,119 --> 00:26:55,399
Speaker 2: As soon as you're going to thigh, you're going to

582
00:26:56,440 --> 00:26:59,520
Speaker 2: the wings, the drumsticks, you get a whole lot more fat,

583
00:26:59,600 --> 00:27:03,800
Speaker 2: and you'll get less protein and significantly more calories thanks

584
00:27:03,800 --> 00:27:06,600
Speaker 2: to that fat load. So when you write chicken, it

585
00:27:06,680 --> 00:27:09,359
Speaker 2: is worth being discerning about the type that you're having.

586
00:27:09,480 --> 00:27:13,000
Speaker 2: And it's not equivalent to chicken breast. It's vastly different.

587
00:27:14,040 --> 00:27:16,200
Speaker 2: And I'm like U Leianne, I don't cook it, And

588
00:27:16,200 --> 00:27:17,960
Speaker 2: as soon as my clients are putting it in there,

589
00:27:18,000 --> 00:27:20,119
Speaker 2: I like to remind them that the breast is always

590
00:27:20,119 --> 00:27:23,160
Speaker 2: best if they can well chicken mintce. Funnily enough, chicken

591
00:27:23,200 --> 00:27:25,480
Speaker 2: mints that you can find in supermarkets is actually less

592
00:27:25,520 --> 00:27:28,159
Speaker 2: than ten percent fat, so quite a lean option to

593
00:27:28,280 --> 00:27:30,520
Speaker 2: mix with some cauliflower rice for a quick stir fry,

594
00:27:31,400 --> 00:27:34,200
Speaker 2: or to make chicken ressolets and chicken patties with. But yeah,

595
00:27:34,320 --> 00:27:37,040
Speaker 2: drumsticks thighs, and clients will say to me, Leanne, Oh,

596
00:27:37,080 --> 00:27:40,439
Speaker 2: but I've taken the skin off. But the fat's not

597
00:27:40,480 --> 00:27:42,760
Speaker 2: only in the skin, you see, it's right through the meat.

598
00:27:43,040 --> 00:27:45,480
Speaker 2: And so it's much much higher in calories, much lower

599
00:27:45,480 --> 00:27:47,840
Speaker 2: in proteins, they're not as filling, and a lot more

600
00:27:47,920 --> 00:27:50,800
Speaker 2: fat overall. So yeah, Leanne, and I won't be getting

601
00:27:50,800 --> 00:27:53,560
Speaker 2: an endorsement for chicken wings anytime soon. Safe to say

602
00:27:53,640 --> 00:27:54,120
Speaker 2: that it's.

603
00:27:53,960 --> 00:27:56,040
Speaker 1: Not just the chicken wing, the fat on the skin,

604
00:27:56,080 --> 00:27:57,840
Speaker 1: it's what you put with chicken wings. Like, I've never

605
00:27:57,880 --> 00:28:00,720
Speaker 1: met someone who didn't eat chicken wings slowly and some

606
00:28:00,760 --> 00:28:02,800
Speaker 1: sort of sauce or they've got some sort of butter

607
00:28:02,920 --> 00:28:05,240
Speaker 1: or crumb or fry or something on them. Particularly my

608
00:28:05,280 --> 00:28:08,240
Speaker 1: American clients, Gosh, they love their wings over it's covered

609
00:28:08,240 --> 00:28:11,760
Speaker 1: in this like cheesy ranch, blue cheese kind of sauce.

610
00:28:11,840 --> 00:28:14,800
Speaker 1: Like it's, oh, it's not my thing, absolutely not my

611
00:28:14,840 --> 00:28:16,960
Speaker 1: thing at all. Like I love food, don't get me wrong,

612
00:28:17,000 --> 00:28:18,880
Speaker 1: but I'm not a wing scull. Yeah.

613
00:28:18,880 --> 00:28:21,359
Speaker 2: Well, when it comes I guess to calorie balance, and

614
00:28:21,359 --> 00:28:23,720
Speaker 2: when we're modeling our diets, you know, what we sort

615
00:28:23,720 --> 00:28:25,520
Speaker 2: of are always trying to do is get a balance

616
00:28:25,520 --> 00:28:28,199
Speaker 2: of the good and not so good fat and the

617
00:28:28,240 --> 00:28:30,960
Speaker 2: benefit as soon as you consume lean protein. Not only

618
00:28:31,320 --> 00:28:33,399
Speaker 2: is the dinner sort of larger in the sense you

619
00:28:33,440 --> 00:28:35,560
Speaker 2: can have a larger portion of it, it's more felling,

620
00:28:36,000 --> 00:28:38,160
Speaker 2: but it basically means you can get your fat from

621
00:28:38,160 --> 00:28:40,880
Speaker 2: different sauces. So for example, you know, if I'm looking

622
00:28:40,920 --> 00:28:42,920
Speaker 2: at it, I've had a client recently and she loves

623
00:28:42,960 --> 00:28:44,880
Speaker 2: butter and we're going to talk about butter and Marjarine

624
00:28:44,920 --> 00:28:48,160
Speaker 2: an upcoming episode. So she was like negotiating with me

625
00:28:49,040 --> 00:28:51,360
Speaker 2: how much butter she could have through the day with

626
00:28:51,440 --> 00:28:53,080
Speaker 2: their toast. So I said to her, well, you can't

627
00:28:53,080 --> 00:28:57,000
Speaker 2: have butter and avocado and dressing and nuts and chocolate

628
00:28:57,000 --> 00:28:59,120
Speaker 2: at night and chicken thigh like you kind of got

629
00:28:59,120 --> 00:29:02,719
Speaker 2: a pick, right, So most people are happier to swap

630
00:29:02,760 --> 00:29:05,280
Speaker 2: out the fatty meat and go for lean meat or

631
00:29:05,360 --> 00:29:08,440
Speaker 2: chicken breast if they can leave in their chocolate, or

632
00:29:08,520 --> 00:29:11,000
Speaker 2: leave in their nuts, or leave in their avocados. So

633
00:29:11,520 --> 00:29:13,400
Speaker 2: we've sort of got three, four or five serves of

634
00:29:13,440 --> 00:29:15,120
Speaker 2: fat to play with. And if you're going to knock

635
00:29:15,120 --> 00:29:16,720
Speaker 2: out a whole lot of twenty grams of fat and

636
00:29:16,720 --> 00:29:18,720
Speaker 2: a serve of meat, it's going to mean you've got

637
00:29:18,720 --> 00:29:20,800
Speaker 2: a lot less for things that you probably love more,

638
00:29:20,840 --> 00:29:23,000
Speaker 2: so your cheese and your nuts and your chocolate. So

639
00:29:23,360 --> 00:29:25,120
Speaker 2: if you think of it like that, twenty grams of

640
00:29:25,200 --> 00:29:28,400
Speaker 2: fat at least in a serve of meat is pretty high.

641
00:29:28,480 --> 00:29:30,840
Speaker 2: And in my clients, I'm sort of aiming for ten

642
00:29:30,880 --> 00:29:33,640
Speaker 2: grams of fat or less when I'm looking at lean steak,

643
00:29:33,720 --> 00:29:36,280
Speaker 2: lean mince, chicken breast, and it's a little bit different

644
00:29:36,280 --> 00:29:38,040
Speaker 2: with salmon. Of course it's a different type of fat.

645
00:29:38,360 --> 00:29:40,800
Speaker 2: But yeah, the benefit of choosing lean meats is the

646
00:29:40,840 --> 00:29:43,200
Speaker 2: calories of the final meal of the day are lower,

647
00:29:43,560 --> 00:29:45,200
Speaker 2: and then you just get a bit more room to play,

648
00:29:45,240 --> 00:29:48,280
Speaker 2: particularly with more indulgent foods, whereas it's really difficult to

649
00:29:48,840 --> 00:29:50,880
Speaker 2: add those back in. If you're having fatty cuts of

650
00:29:50,880 --> 00:29:52,800
Speaker 2: meat at night, it really loads the calories of the

651
00:29:52,840 --> 00:29:55,760
Speaker 2: meal up of around five six hundred, when often we're

652
00:29:55,760 --> 00:29:57,320
Speaker 2: aiming for them to be a bit lower when it's

653
00:29:57,360 --> 00:29:58,280
Speaker 2: coming for fat loss.

654
00:29:58,600 --> 00:30:00,640
Speaker 1: I agree, and I say the same to my I say, look,

655
00:30:00,680 --> 00:30:02,760
Speaker 1: I'm happy to give your chicken dye, but instead of

656
00:30:02,760 --> 00:30:04,880
Speaker 1: getting X amount in terms of breast, you get X

657
00:30:04,880 --> 00:30:07,560
Speaker 1: amount less when you're gonna eat thigh. And they go, okay,

658
00:30:07,560 --> 00:30:09,880
Speaker 1: that's fine, that's fine. But they're often the same clients

659
00:30:09,920 --> 00:30:11,800
Speaker 1: to go, nope, I only want full green milk. I

660
00:30:11,840 --> 00:30:14,120
Speaker 1: won't have skim milk. I'll only have full fat cheese.

661
00:30:14,160 --> 00:30:16,360
Speaker 1: I won't use you know, reduced fat cheddar or anything

662
00:30:16,480 --> 00:30:18,800
Speaker 1: like that. And then after I reckon about three or

663
00:30:18,840 --> 00:30:21,040
Speaker 1: four days on their mealk plane, they're like, oh, I'm

664
00:30:21,040 --> 00:30:23,320
Speaker 1: so hungry, I'm like, why don't we try the volume

665
00:30:23,360 --> 00:30:26,400
Speaker 1: dense eating way, and they're like, oh, I'm so much fuller.

666
00:30:26,640 --> 00:30:29,320
Speaker 1: So I think people just forget how quickly the fats

667
00:30:29,360 --> 00:30:32,480
Speaker 1: add up in a meal. So I'm all for eating

668
00:30:32,520 --> 00:30:33,800
Speaker 1: more food for less calories.

669
00:30:33,880 --> 00:30:35,400
Speaker 2: Well, and also I want you to think about it.

670
00:30:35,400 --> 00:30:37,440
Speaker 2: If you have a chicken breast on your plate, so

671
00:30:37,560 --> 00:30:39,840
Speaker 2: it takes quite a long time to chew through chicken breast,

672
00:30:39,840 --> 00:30:43,920
Speaker 2: it's incredibly filling. If you have chicken thigh or drumsticks

673
00:30:44,000 --> 00:30:48,160
Speaker 2: or wings, right that meat, that brown meat dissolves really quickly,

674
00:30:48,200 --> 00:30:49,760
Speaker 2: you don't have to chew it as much. It's not

675
00:30:49,800 --> 00:30:51,920
Speaker 2: as filling. So it's not as filling a food. And

676
00:30:51,960 --> 00:30:54,840
Speaker 2: certainly when you look at Society Index of Food, steak

677
00:30:54,880 --> 00:30:57,040
Speaker 2: and chicken are actually incredibly filling because you have to

678
00:30:57,120 --> 00:30:59,400
Speaker 2: chew them so much. There's a really high satiety value

679
00:30:59,400 --> 00:31:02,760
Speaker 2: associated that, and that's beneficial to people when you're losing weight.

680
00:31:02,800 --> 00:31:05,120
Speaker 2: You want foods that you can chew that take a

681
00:31:05,120 --> 00:31:07,719
Speaker 2: while to eat, in a while to be digested. Whereas

682
00:31:07,760 --> 00:31:12,080
Speaker 2: the softness of itself of chicken thighs and legs, it's

683
00:31:12,200 --> 00:31:14,680
Speaker 2: very quickly digested and you don't get that full factor

684
00:31:14,680 --> 00:31:16,320
Speaker 2: from it. I guarantee if you sat down to a

685
00:31:16,400 --> 00:31:19,560
Speaker 2: chicken breast one hundred and fifty grams versus one hundred

686
00:31:19,560 --> 00:31:22,480
Speaker 2: and fifty grams of chicken drumstick, it would be much

687
00:31:22,560 --> 00:31:24,600
Speaker 2: much more feeling to sit and chew through that breast,

688
00:31:24,600 --> 00:31:28,000
Speaker 2: even if you had it crumbed. So it's important just

689
00:31:28,040 --> 00:31:31,600
Speaker 2: for us satiety value as well and an overall protein content.

690
00:31:31,960 --> 00:31:33,760
Speaker 1: And with that, you know, you pay your chicken breast

691
00:31:33,800 --> 00:31:36,760
Speaker 1: with some stir fry vegetables and some brown rice compared

692
00:31:36,760 --> 00:31:38,720
Speaker 1: to if you had your thigh with some mashed potato

693
00:31:39,480 --> 00:31:40,959
Speaker 1: and you know, just a little bit of spinach through

694
00:31:41,000 --> 00:31:43,760
Speaker 1: the mass potato, You're not getting that volume and it's

695
00:31:43,840 --> 00:31:45,640
Speaker 1: just not there. So you're eating that meal so much

696
00:31:45,760 --> 00:31:48,400
Speaker 1: faster and you end up overeating it compared to when

697
00:31:48,440 --> 00:31:50,360
Speaker 1: you slow down. You have to chew your food more

698
00:31:50,400 --> 00:31:52,240
Speaker 1: as well. So there's a lot that goes into the

699
00:31:52,400 --> 00:31:55,400
Speaker 1: science behind nutrition, and not just this food is good

700
00:31:55,440 --> 00:31:57,560
Speaker 1: or this food is bad. It's really about how you're

701
00:31:57,560 --> 00:32:00,640
Speaker 1: making up the complete meal as well. Overall, we are

702
00:32:00,720 --> 00:32:03,160
Speaker 1: much bigger fans of breast than thigh. You can make

703
00:32:03,560 --> 00:32:05,880
Speaker 1: thigh work, but if the goal is fat loss, or

704
00:32:05,880 --> 00:32:07,720
Speaker 1: if the goal is to create a calorie deficit to

705
00:32:07,760 --> 00:32:10,719
Speaker 1: achieve the fat loss, you will likely get less than

706
00:32:10,720 --> 00:32:12,240
Speaker 1: if you did have something like chicken.

707
00:32:12,040 --> 00:32:15,560
Speaker 2: Breast, true being served chicken thigh at the party the

708
00:32:15,680 --> 00:32:17,040
Speaker 2: end and I throw that's sure.

709
00:32:17,760 --> 00:32:19,400
Speaker 1: Well, that brings us to the end of the Nutrition

710
00:32:19,480 --> 00:32:21,960
Speaker 1: Couch and what we will serve is probably something nice

711
00:32:22,000 --> 00:32:24,640
Speaker 1: like a French rose. Got wine on my mind tonight.

712
00:32:24,440 --> 00:32:27,480
Speaker 2: And some cheese, and some cheese would be nice to Actually, it's.

713
00:32:27,320 --> 00:32:30,000
Speaker 1: Some nice greeny crackers. All right, we better rub this up.

714
00:32:30,000 --> 00:32:32,360
Speaker 1: We're talking about food, yes, So that brings us to

715
00:32:32,400 --> 00:32:34,920
Speaker 1: the end of the Nutrition Couch for another Sunday. If

716
00:32:34,920 --> 00:32:37,200
Speaker 1: you haven't done so ready, we would absolutely love if

717
00:32:37,200 --> 00:32:39,200
Speaker 1: you subscribe to the podcast, if you left us a

718
00:32:39,200 --> 00:32:42,640
Speaker 1: positive review, and if you're still interested. Our recordings from

719
00:32:42,680 --> 00:32:44,800
Speaker 1: the Love event are still available on our website, the

720
00:32:44,880 --> 00:32:48,040
Speaker 1: nutritioncouch dot Com. Under the events tab you will find

721
00:32:48,480 --> 00:32:51,640
Speaker 1: access to all five recordings of Hormones, God House, Fat Loss,

722
00:32:51,840 --> 00:32:54,400
Speaker 1: Barriers and Psychology to Fat Loss, and also the Q

723
00:32:54,520 --> 00:32:56,280
Speaker 1: and A, the live one that Susie and I did

724
00:32:56,280 --> 00:32:59,040
Speaker 1: for the Brisbane event, all available on the Nutrition couch

725
00:32:59,080 --> 00:33:02,560
Speaker 1: dot Com. Will catch you guys on Wednesday's Product episode.

726
00:33:02,720 --> 00:33:03,400
Speaker 2: Have a great week,