1 00:00:00,600 --> 00:00:02,760 Speaker 1: You may have heard that into in fasting is the 2 00:00:02,759 --> 00:00:05,880 Speaker 1: best way to lose weight without dieting. You may have 3 00:00:06,000 --> 00:00:09,000 Speaker 1: also heard that hit style training is an effective and 4 00:00:09,119 --> 00:00:12,040 Speaker 1: time efficient way to work out. But what happens when 5 00:00:12,080 --> 00:00:15,880 Speaker 1: you can bind them both. Today on the Nutrition Couch podcast, 6 00:00:15,920 --> 00:00:19,280 Speaker 1: we take a close look at a recent groundbreaking research 7 00:00:19,320 --> 00:00:22,800 Speaker 1: trial that tests both hit style training and time restricted 8 00:00:22,880 --> 00:00:27,200 Speaker 1: eating and what that means for health and metabolic efficiency. Hi, 9 00:00:27,280 --> 00:00:28,080 Speaker 1: I'm Leanne. 10 00:00:27,800 --> 00:00:29,920 Speaker 2: Wood and I'm Citsy Burrow and we bring. 11 00:00:29,720 --> 00:00:32,760 Speaker 1: You the Nutrition Couch, the bio weekly podcast that keeps 12 00:00:32,760 --> 00:00:34,839 Speaker 1: you up to date on everything that you need to 13 00:00:34,880 --> 00:00:38,120 Speaker 1: know in the world of nutrition and house as well 14 00:00:38,159 --> 00:00:40,920 Speaker 1: as the latest in dietary research. We take a deep 15 00:00:41,000 --> 00:00:44,760 Speaker 1: dive into the world of chicken or more specifically chicken 16 00:00:44,800 --> 00:00:46,720 Speaker 1: thighs or chicken brusts. Are you a thigh or a 17 00:00:46,800 --> 00:00:49,840 Speaker 1: breast person? And Brad Clite case study of the week. 18 00:00:49,880 --> 00:00:53,760 Speaker 1: We chat all things functions and party season, how to 19 00:00:53,840 --> 00:00:56,720 Speaker 1: keep your calories in check and your health on track 20 00:00:56,960 --> 00:01:00,720 Speaker 1: during the party or the silly season. Now it's coming 21 00:01:00,800 --> 00:01:04,240 Speaker 1: up to parties season. Actually it's coming up to Melbourne 22 00:01:04,280 --> 00:01:06,720 Speaker 1: Cup very soon. In the next couple of days, I've here, 23 00:01:06,840 --> 00:01:08,480 Speaker 1: you are making the trip down to Melbourne. 24 00:01:08,520 --> 00:01:11,520 Speaker 3: I am, and that's why we're recording. It's very very 25 00:01:11,560 --> 00:01:13,640 Speaker 3: late on a Sunday night, and we're a bit messy 26 00:01:13,720 --> 00:01:18,080 Speaker 3: lands making jokes about chicken, which it's a Dietitian thing, 27 00:01:19,400 --> 00:01:21,800 Speaker 3: and that's actually interesting because there'll be a lot of 28 00:01:21,800 --> 00:01:23,560 Speaker 3: functions there. You know, you go to those kind of 29 00:01:23,640 --> 00:01:25,800 Speaker 3: events and it's really well catered. So hopefully I can 30 00:01:25,840 --> 00:01:28,520 Speaker 3: share with our listeners some very easy strategies to be 31 00:01:28,560 --> 00:01:33,039 Speaker 3: able to combine eating out and parties, because certainly this 32 00:01:33,120 --> 00:01:35,440 Speaker 3: time of year it becomes really busy, and that I'm 33 00:01:35,480 --> 00:01:38,280 Speaker 3: traveling a lot as well. So yeah, it's all really 34 00:01:38,280 --> 00:01:40,399 Speaker 3: good fun and the good news is which we're going 35 00:01:40,440 --> 00:01:42,920 Speaker 3: to share today, there's some pretty easy ways that you 36 00:01:42,959 --> 00:01:45,280 Speaker 3: can keep your health on track. And there's some foods, 37 00:01:45,319 --> 00:01:47,119 Speaker 3: for example, I always take when I'm traveling, and we'll 38 00:01:47,120 --> 00:01:49,200 Speaker 3: be doing on Melbourne Cup Day, because of course we 39 00:01:49,240 --> 00:01:51,840 Speaker 3: all do like to enjoy a few venos and bubbles 40 00:01:51,880 --> 00:01:54,480 Speaker 3: at times, but there is an art to the balance 41 00:01:54,520 --> 00:01:57,160 Speaker 3: of eating out and enjoying good food. So this is 42 00:01:57,320 --> 00:01:59,720 Speaker 3: a perfect time, I think to be sharing those strategies. 43 00:02:00,080 --> 00:02:02,960 Speaker 1: Agree, I think it's a wonderful topic to be across 44 00:02:03,000 --> 00:02:05,960 Speaker 1: for the silly season. But first we have found a 45 00:02:06,000 --> 00:02:10,560 Speaker 1: really great article in the Cell Metabolism Journal. It's very recent, 46 00:02:10,720 --> 00:02:12,560 Speaker 1: was published on the fourth of October, so you pretty 47 00:02:12,639 --> 00:02:15,200 Speaker 1: much can't get more recent in terms of research, and 48 00:02:15,240 --> 00:02:18,720 Speaker 1: the title of it was time restrictive eating and exercise 49 00:02:18,880 --> 00:02:23,000 Speaker 1: training improves HbA one C and body composition in women 50 00:02:23,160 --> 00:02:26,760 Speaker 1: with overweight and or obesity. And it's a randomized control trial. 51 00:02:27,000 --> 00:02:28,920 Speaker 1: So for those listening at home who aren't aware of 52 00:02:28,919 --> 00:02:31,000 Speaker 1: what HBO and C is, it is a measure or 53 00:02:31,000 --> 00:02:34,360 Speaker 1: a marker of your blood sugar level average across three months. 54 00:02:34,600 --> 00:02:36,600 Speaker 1: So this is an important study, but I think it's 55 00:02:36,600 --> 00:02:39,120 Speaker 1: important to be aware of These results were in the 56 00:02:39,160 --> 00:02:42,240 Speaker 1: overweight obese population, So if you're listening in you're a 57 00:02:42,240 --> 00:02:45,120 Speaker 1: healthy body weight or your underweight, just take these I 58 00:02:45,120 --> 00:02:48,239 Speaker 1: guess research results with a grain of salt. So Susie, 59 00:02:48,240 --> 00:02:50,160 Speaker 1: you're pretty across this study, so I might let you 60 00:02:50,240 --> 00:02:52,960 Speaker 1: kick us off. But it's quite a fascinating read, isn't it. 61 00:02:52,960 --> 00:02:55,480 Speaker 3: It's a great study. Now, I will preface it by 62 00:02:55,520 --> 00:02:58,960 Speaker 3: saying one of the authors is John Hawley. Professor John Hawley, 63 00:02:59,520 --> 00:03:02,400 Speaker 3: who is married to Louise Burke, who is the head 64 00:03:02,440 --> 00:03:04,560 Speaker 3: of Sports Nutritional has been for many many years at 65 00:03:04,560 --> 00:03:08,560 Speaker 3: the Austraight Institute of Sport and he is a prolific researcher. 66 00:03:08,560 --> 00:03:11,320 Speaker 3: I think he's down in Canberra and he does some 67 00:03:11,440 --> 00:03:15,320 Speaker 3: fantastic metabolic studies in general and diet work. Originally he 68 00:03:15,360 --> 00:03:17,920 Speaker 3: started in exercise. Now he does a lot more combo stuff. 69 00:03:18,080 --> 00:03:20,200 Speaker 3: So I was just doing a random sort of google 70 00:03:20,240 --> 00:03:22,920 Speaker 3: on diet stuff and it popped up and I thought, oh, 71 00:03:22,960 --> 00:03:25,120 Speaker 3: how fantastic, And the more I read, I messaged you 72 00:03:25,160 --> 00:03:26,800 Speaker 3: straight away and I said, we need to cover this. 73 00:03:26,880 --> 00:03:30,000 Speaker 3: It's really interesting study. So first of all, it's published 74 00:03:30,000 --> 00:03:33,720 Speaker 3: in a very reputable journal Sell Metabolism, and it's an RCT, 75 00:03:33,960 --> 00:03:36,480 Speaker 3: which means that it's a very well controlled study, and 76 00:03:36,520 --> 00:03:40,640 Speaker 3: it was in one hundred and thirty overweight women. And 77 00:03:41,480 --> 00:03:43,440 Speaker 3: what's interesting is that there's not a huge number of 78 00:03:43,440 --> 00:03:46,480 Speaker 3: studies that are done in general in women. And he 79 00:03:46,480 --> 00:03:49,080 Speaker 3: actually talks about this on a podcast that I listened 80 00:03:49,080 --> 00:03:51,280 Speaker 3: to that goes through the results of this study. 81 00:03:51,760 --> 00:03:52,840 Speaker 2: So we've known for. 82 00:03:52,800 --> 00:03:56,160 Speaker 3: Some timelyand that there are benefits from time restricted eating. 83 00:03:56,200 --> 00:03:58,560 Speaker 3: Now we talk about time restricted eating in terms of 84 00:03:58,600 --> 00:04:02,360 Speaker 3: being fasting, but you know in the literature it's often 85 00:04:02,400 --> 00:04:05,760 Speaker 3: referred to as sort of hours without food. So in 86 00:04:05,800 --> 00:04:08,960 Speaker 3: this study they focused on about ten hours without food 87 00:04:09,000 --> 00:04:12,000 Speaker 3: per day, so the eating window or sorry, the eating 88 00:04:12,000 --> 00:04:13,960 Speaker 3: window was ten hours per day and a fourteen hour 89 00:04:14,040 --> 00:04:15,000 Speaker 3: fast on average. 90 00:04:15,400 --> 00:04:17,599 Speaker 2: And so they looked at time restricted eating. 91 00:04:17,800 --> 00:04:20,640 Speaker 3: And also another area of science that we know is 92 00:04:20,680 --> 00:04:23,400 Speaker 3: particularly beneficial for metabolic function and fat loss, which is 93 00:04:23,480 --> 00:04:26,960 Speaker 3: HIT training. So HIT training or high intensity interval training. 94 00:04:27,000 --> 00:04:29,480 Speaker 3: You see it at various gyms. It's that very short 95 00:04:29,880 --> 00:04:32,200 Speaker 3: ten fifteen to twenty minute burst where you might do 96 00:04:32,240 --> 00:04:34,520 Speaker 3: a minute on a minute off with really aiming to 97 00:04:35,120 --> 00:04:39,480 Speaker 3: maximize heart rate. So this study was unique because even 98 00:04:39,520 --> 00:04:42,280 Speaker 3: though it sounds you think there'd be hundreds of them, 99 00:04:42,320 --> 00:04:47,600 Speaker 3: there's very few well controlled scientific studies in women overweight 100 00:04:47,640 --> 00:04:53,279 Speaker 3: women who have combined both HIT training and time restricted eating. 101 00:04:53,360 --> 00:04:55,000 Speaker 3: So in this study there were four groups. That was 102 00:04:55,040 --> 00:04:57,599 Speaker 3: the control group who did nothing, Then there was one 103 00:04:57,640 --> 00:04:59,839 Speaker 3: group who did the HIT training three times a week. 104 00:05:00,800 --> 00:05:02,839 Speaker 3: Then there was the group who did just the time 105 00:05:02,880 --> 00:05:05,799 Speaker 3: restricted eating and ate all of their calories that weren't controlled. 106 00:05:05,839 --> 00:05:08,160 Speaker 3: It was free eating freely, but you had to eat 107 00:05:08,200 --> 00:05:10,880 Speaker 3: everything within a ten hour window, so say between nine 108 00:05:10,920 --> 00:05:14,599 Speaker 3: and seven each day. And then the fourth study group, 109 00:05:14,720 --> 00:05:18,119 Speaker 3: which combined both the three times a week short term 110 00:05:18,200 --> 00:05:22,080 Speaker 3: interval training with the time restricted eating, so no severe 111 00:05:22,120 --> 00:05:25,440 Speaker 3: calorie restriction, no strict diet, eating freely as long as 112 00:05:25,440 --> 00:05:27,640 Speaker 3: you stuck to it within those ten hours per day. 113 00:05:28,240 --> 00:05:30,200 Speaker 3: And it was a seven week study only, so not 114 00:05:30,279 --> 00:05:34,839 Speaker 3: so long. But there were pronounced results significantly higher weight loss, 115 00:05:35,279 --> 00:05:39,200 Speaker 3: changes in body composition so more fat loss, and improvements 116 00:05:39,240 --> 00:05:44,560 Speaker 3: in muscle mass and reductions in fat around the abdomen area, 117 00:05:45,000 --> 00:05:49,159 Speaker 3: and also significant improvements in glacemic control through the HbA 118 00:05:49,240 --> 00:05:53,080 Speaker 3: one C measurement. So this is a very powerful because, 119 00:05:53,120 --> 00:05:56,080 Speaker 3: as I said, so few of the studies combined both 120 00:05:56,120 --> 00:05:58,960 Speaker 3: of those conditions to give positive results. Now I've had 121 00:05:59,000 --> 00:06:00,960 Speaker 3: a good read through because I've it up for something else, 122 00:06:01,320 --> 00:06:03,920 Speaker 3: and the weight loss isn't hugely, and you know, it's 123 00:06:04,000 --> 00:06:07,039 Speaker 3: the difference between about roughly an average of two kilo 124 00:06:07,160 --> 00:06:11,160 Speaker 3: loss over the seven week period compared to three kilos 125 00:06:11,200 --> 00:06:14,039 Speaker 3: in the group that combine HIT and time restricted eating. 126 00:06:14,320 --> 00:06:16,760 Speaker 3: So it's about thirty percent more though, and so what 127 00:06:16,800 --> 00:06:18,840 Speaker 3: the study authors, including John, when I listened to an 128 00:06:18,880 --> 00:06:22,920 Speaker 3: interview he gave on ABC was talking about how positive 129 00:06:22,960 --> 00:06:26,559 Speaker 3: potentially the results of this trial are. So even though 130 00:06:26,760 --> 00:06:29,000 Speaker 3: there's a number of take home messages I think from this. 131 00:06:29,200 --> 00:06:30,160 Speaker 2: So the first is. 132 00:06:31,680 --> 00:06:36,480 Speaker 3: That there are benefits that come just from limiting the 133 00:06:36,560 --> 00:06:39,000 Speaker 3: number of hours that you eat each day, particularly for 134 00:06:39,040 --> 00:06:41,599 Speaker 3: people who were overweight. Now, these weren't morbidly obees people. 135 00:06:41,880 --> 00:06:44,200 Speaker 3: They were overweight or slightly obese. So this is a 136 00:06:44,200 --> 00:06:46,560 Speaker 3: lot of our listeners who maybe have ten twenty thirty 137 00:06:46,600 --> 00:06:50,480 Speaker 3: kilos on that you don't have to necessarily count calories. 138 00:06:50,560 --> 00:06:53,719 Speaker 3: You can simply just eat your meals in a shorter 139 00:06:53,760 --> 00:06:56,400 Speaker 3: period of time each day. And on top of that, 140 00:06:56,440 --> 00:06:58,560 Speaker 3: you don't have to flog yourself at the gym every 141 00:06:58,600 --> 00:07:01,440 Speaker 3: single day or go for even though there are benefits 142 00:07:01,480 --> 00:07:05,240 Speaker 3: to doing that, if your time poor, if you are 143 00:07:05,279 --> 00:07:08,480 Speaker 3: scared of gyms, you don't enjoy it. Just three times 144 00:07:08,480 --> 00:07:12,000 Speaker 3: a week of ten to twenty minutes hit style training 145 00:07:12,000 --> 00:07:15,880 Speaker 3: where you're increasing heart rates significantly, has been enough to 146 00:07:16,000 --> 00:07:18,880 Speaker 3: induce weight loss. Now, ian in clients that you and 147 00:07:18,920 --> 00:07:21,160 Speaker 3: I would work with, if they had lost three kilos 148 00:07:21,200 --> 00:07:24,080 Speaker 3: over seven weeks, it's not a bad loss, but some 149 00:07:24,080 --> 00:07:25,840 Speaker 3: people would think that's a bit on the slow side, 150 00:07:25,840 --> 00:07:27,760 Speaker 3: and certainly I'll have clients who can do more than 151 00:07:27,760 --> 00:07:31,000 Speaker 3: that in that time period, but it's still very positive 152 00:07:31,040 --> 00:07:34,480 Speaker 3: results and through a regime that many of our listeners 153 00:07:34,480 --> 00:07:37,920 Speaker 3: could easily incorporate into their lifestyle. So you may be 154 00:07:38,040 --> 00:07:40,960 Speaker 3: listening thinking to yourself, i'd have time to focus on 155 00:07:41,040 --> 00:07:43,560 Speaker 3: diets or calorie control, or I can't afford to see 156 00:07:43,560 --> 00:07:46,720 Speaker 3: a dietitian, or I hate the gym, I hate exercise, 157 00:07:46,760 --> 00:07:49,400 Speaker 3: I don't have time. I'm already time poor. If you've 158 00:07:49,400 --> 00:07:52,440 Speaker 3: got weight to lose, just eating your meals in ten 159 00:07:52,480 --> 00:07:54,480 Speaker 3: hours a day and getting the heart rate up three 160 00:07:54,480 --> 00:07:57,200 Speaker 3: times a week is enough to lose weight over a 161 00:07:57,240 --> 00:08:00,040 Speaker 3: seven week period. And this is a very strong message 162 00:08:00,240 --> 00:08:03,680 Speaker 3: for a population who is busy, time poor, perhaps not 163 00:08:03,800 --> 00:08:05,800 Speaker 3: big exercises. I can think of a number of my 164 00:08:05,840 --> 00:08:09,040 Speaker 3: clients who already are hating exercise. But the other key 165 00:08:09,120 --> 00:08:11,400 Speaker 3: thing that I listened to as part of this review 166 00:08:11,840 --> 00:08:15,160 Speaker 3: was the benefit in delaying that first meal of the 167 00:08:15,280 --> 00:08:17,720 Speaker 3: day for at least an hour when you wake up. 168 00:08:17,800 --> 00:08:21,040 Speaker 3: Because one of the people I think they're involved in 169 00:08:21,040 --> 00:08:24,280 Speaker 3: the study as well, or do specific research on circadian 170 00:08:24,360 --> 00:08:28,320 Speaker 3: rhythm and fat loss, said that metabolically the hormones are 171 00:08:28,320 --> 00:08:30,400 Speaker 3: not quite ready to go when we first wake for 172 00:08:30,480 --> 00:08:32,720 Speaker 3: many of us, so sometimes you're better to wait that 173 00:08:32,720 --> 00:08:35,160 Speaker 3: little bit of time and that makes that time restricted 174 00:08:35,200 --> 00:08:37,680 Speaker 3: eating easier. So, for example, if you're up at six 175 00:08:37,720 --> 00:08:40,040 Speaker 3: in the morning and can wait to eat your first 176 00:08:40,080 --> 00:08:42,680 Speaker 3: meal until seven or eight, then it means that you 177 00:08:42,760 --> 00:08:44,880 Speaker 3: just have to make sure you've had dinner by six o'clock, 178 00:08:45,000 --> 00:08:47,600 Speaker 3: and it's easy to stick to that ten hour time window, 179 00:08:48,080 --> 00:08:50,559 Speaker 3: and even a twelve hour window is positive. 180 00:08:51,000 --> 00:08:52,400 Speaker 2: Without strict diets or. 181 00:08:52,360 --> 00:08:55,600 Speaker 3: Calorie counting or all the different regimes that people like 182 00:08:55,640 --> 00:08:58,720 Speaker 3: to follow, it's a very sustainable model, and I think 183 00:08:58,760 --> 00:09:01,760 Speaker 3: that that's what the professor John Hawley was excited about. 184 00:09:02,160 --> 00:09:04,760 Speaker 3: He said that it's not you get benefits from HIT training, 185 00:09:04,800 --> 00:09:07,120 Speaker 3: you get benefits from time restricted eating. But when you 186 00:09:07,160 --> 00:09:11,040 Speaker 3: combine them, particularly in a population who's at risk of diabetes, 187 00:09:11,040 --> 00:09:15,360 Speaker 3: has glidcose issues, polycystic ovaries, insulin resistance, a family history 188 00:09:15,360 --> 00:09:19,920 Speaker 3: of gestational diabetes, these are easy strategies, lifestyle strategies that 189 00:09:20,000 --> 00:09:23,480 Speaker 3: are very beneficial when it comes to glycemic and glucose control, 190 00:09:23,800 --> 00:09:26,240 Speaker 3: which has huge implications. 191 00:09:25,520 --> 00:09:28,480 Speaker 2: For a health overall as we age. So I loved it. 192 00:09:28,480 --> 00:09:30,600 Speaker 3: I thought it was a brilliant study, really interesting and 193 00:09:30,679 --> 00:09:33,480 Speaker 3: really well explained and worth a discussion here because we've 194 00:09:33,480 --> 00:09:35,199 Speaker 3: got a lot of listeners. I think this kind of 195 00:09:35,280 --> 00:09:38,080 Speaker 3: data will resonate with absolutely and I like that it's 196 00:09:38,120 --> 00:09:40,360 Speaker 3: just achievable. You know, when you think of the sixteen 197 00:09:40,400 --> 00:09:42,959 Speaker 3: eight hour fast, which you know, the intimate the tradition, 198 00:09:43,080 --> 00:09:45,920 Speaker 3: not the traditional but the popular style of intimate fasting, 199 00:09:46,320 --> 00:09:49,000 Speaker 3: what that means is a lot of people are forcing 200 00:09:49,080 --> 00:09:52,040 Speaker 3: themselves or going hungry until eleven or twelve PM and 201 00:09:52,080 --> 00:09:54,280 Speaker 3: being like, I can't eat until midday, I can't eat, 202 00:09:54,280 --> 00:09:56,599 Speaker 3: I can't eat, and they're ignoring their hunger. But a 203 00:09:56,679 --> 00:10:00,000 Speaker 3: ten hour eating window, it's pretty realistic, I think. Even 204 00:10:00,000 --> 00:10:01,640 Speaker 3: and I'm still breastfeeding a little bit with me and 205 00:10:01,720 --> 00:10:03,520 Speaker 3: we're doing three or four feet a day, I think 206 00:10:03,559 --> 00:10:05,360 Speaker 3: even I could do that, Like I wouldn't, but if 207 00:10:05,400 --> 00:10:07,679 Speaker 3: I had to, I feel like even that's achievable for 208 00:10:08,200 --> 00:10:10,640 Speaker 3: me to do just that ten hour window versus taking 209 00:10:10,720 --> 00:10:12,600 Speaker 3: it back an extra step and doing eight hours. I 210 00:10:12,640 --> 00:10:14,719 Speaker 3: feel like it's a little bit like, oh, I think 211 00:10:14,760 --> 00:10:17,040 Speaker 3: I'd have to delay my morning meal enough that I 212 00:10:17,040 --> 00:10:20,160 Speaker 3: would genuinely feel quite hungry for that So I do 213 00:10:20,280 --> 00:10:22,800 Speaker 3: like it that it's realistic and achievable. It's not hours 214 00:10:22,840 --> 00:10:25,120 Speaker 3: and hours of flogging yourself in the gym. It's not 215 00:10:25,160 --> 00:10:27,160 Speaker 3: like you have to get ten thousand steps every day, 216 00:10:27,200 --> 00:10:29,000 Speaker 3: which for a lot of our desk workers and our 217 00:10:29,040 --> 00:10:32,600 Speaker 3: office worker is it's quite overwhelming to think about how 218 00:10:32,640 --> 00:10:34,400 Speaker 3: many steps. Like, it's a good hour and a half 219 00:10:34,480 --> 00:10:36,560 Speaker 3: to two hours of walking if you have a desk job. 220 00:10:36,760 --> 00:10:37,400 Speaker 2: So I liked it. 221 00:10:37,440 --> 00:10:39,720 Speaker 1: You can just get in, get it done, like ten 222 00:10:39,880 --> 00:10:42,280 Speaker 1: fifteen minutes of a hot, sweaty workout, get your heart 223 00:10:42,360 --> 00:10:45,120 Speaker 1: rate up, and you're out, Like anyone can find that time. 224 00:10:45,160 --> 00:10:46,640 Speaker 1: You could do it at work if you've got you know, 225 00:10:46,760 --> 00:10:48,720 Speaker 1: access to showers or something like that. At work, you 226 00:10:48,760 --> 00:10:50,920 Speaker 1: could just go do some sprints in the street. You 227 00:10:50,920 --> 00:10:53,760 Speaker 1: can do some burpies or some you know, some squat jumps. 228 00:10:53,760 --> 00:10:56,080 Speaker 1: Like you don't even need equipment, you don't need a gym. Like, 229 00:10:56,080 --> 00:11:00,240 Speaker 1: it's so achievable to manage for the large majority of people. 230 00:11:00,280 --> 00:11:02,960 Speaker 1: So I'm really excited to see research like this because 231 00:11:03,320 --> 00:11:06,400 Speaker 1: we know that that loss can be controlled purely with nutrition. 232 00:11:06,679 --> 00:11:09,440 Speaker 1: But what we do love is the exercise component for 233 00:11:09,520 --> 00:11:12,640 Speaker 1: her mental health. For the endoorphins to keep our bones strong, 234 00:11:13,120 --> 00:11:15,280 Speaker 1: you know, prevent the risk of ossio borosis long term, 235 00:11:15,320 --> 00:11:17,280 Speaker 1: particularly if we're doing a little bit of resistance style 236 00:11:17,360 --> 00:11:19,720 Speaker 1: training with that. So I think the combination of the 237 00:11:19,760 --> 00:11:22,680 Speaker 1: exercise and the nutrition together is really a winner. But 238 00:11:22,760 --> 00:11:25,600 Speaker 1: I like that this feels achievable, I would think for 239 00:11:25,640 --> 00:11:26,880 Speaker 1: the large majority of people. 240 00:11:26,920 --> 00:11:27,120 Speaker 2: Yeah. 241 00:11:27,120 --> 00:11:30,520 Speaker 3: And I just laugh though, because it's so basic, isn't it. 242 00:11:30,600 --> 00:11:32,920 Speaker 3: Like think back to how you grandma eight, she get 243 00:11:32,960 --> 00:11:35,080 Speaker 3: up and have her breakfast at seven or eighte lunch 244 00:11:35,120 --> 00:11:37,880 Speaker 3: at twelve and dinner at six. Yeah, and so she 245 00:11:38,040 --> 00:11:41,040 Speaker 3: did that already, We've gone all the fool so I 246 00:11:41,320 --> 00:11:43,680 Speaker 3: come back to basics. So just do a bit of 247 00:11:43,679 --> 00:11:46,640 Speaker 3: heart rate activity each week and just eat less in 248 00:11:46,679 --> 00:11:49,240 Speaker 3: a few hours and you'll be sweet. So I agree, 249 00:11:49,679 --> 00:11:52,800 Speaker 3: it's not that complicated. But it's also nice to see 250 00:11:53,040 --> 00:11:55,360 Speaker 3: that there are different options out there for people who 251 00:11:55,400 --> 00:11:58,200 Speaker 3: are juggling busy lives. And to me, you're right, that's 252 00:11:58,360 --> 00:12:01,320 Speaker 3: very clear guidelines. That's not over welming or daunting for people. 253 00:12:01,800 --> 00:12:03,599 Speaker 3: And I just felt great. You know, it was a 254 00:12:03,640 --> 00:12:06,480 Speaker 3: great study and very relevant to the time. So if 255 00:12:06,480 --> 00:12:08,559 Speaker 3: you're interested in hearing that, as I said, there was 256 00:12:08,600 --> 00:12:10,880 Speaker 3: another podcast about it on the ABC, so have a 257 00:12:10,880 --> 00:12:14,000 Speaker 3: look at it. It with Professor John Hawley from I think 258 00:12:14,040 --> 00:12:17,480 Speaker 3: it's from the Australian National University down in Canberra, and 259 00:12:17,520 --> 00:12:20,199 Speaker 3: this research paper is in cell metabolism. If you do 260 00:12:20,240 --> 00:12:22,559 Speaker 3: a quick Google search you can see the full link 261 00:12:22,600 --> 00:12:24,079 Speaker 3: to the paper there if you're interested. 262 00:12:23,800 --> 00:12:24,720 Speaker 2: In and you want to have a read. 263 00:12:25,240 --> 00:12:27,520 Speaker 3: All right, Leanne, Well, that moves on to party season, 264 00:12:27,559 --> 00:12:29,400 Speaker 3: which is much more up our ali, really, isn't it. 265 00:12:29,400 --> 00:12:32,640 Speaker 3: That's what we want to talk about because both you 266 00:12:32,679 --> 00:12:35,840 Speaker 3: and I have had many examples in this past few 267 00:12:35,840 --> 00:12:39,920 Speaker 3: weeks come up with people eating out and trying to juggle. 268 00:12:40,040 --> 00:12:42,520 Speaker 3: And I say juggle because we all like to go 269 00:12:42,559 --> 00:12:44,439 Speaker 3: out and have a good time and enjoy some drinks 270 00:12:44,440 --> 00:12:46,760 Speaker 3: and socializing with friends and family. It's a special time 271 00:12:46,760 --> 00:12:49,160 Speaker 3: of year, particularly after the last few years we've had 272 00:12:49,160 --> 00:12:52,000 Speaker 3: when we've been so limited. But the issue is that 273 00:12:52,080 --> 00:12:54,400 Speaker 3: we also really like to indulge, and many of my 274 00:12:54,520 --> 00:12:57,600 Speaker 3: clients like to overindulge, and of course that can undo 275 00:12:58,160 --> 00:13:00,240 Speaker 3: much of the work we've put into healthy eating over 276 00:13:00,320 --> 00:13:00,880 Speaker 3: many months. 277 00:13:00,880 --> 00:13:01,840 Speaker 2: With a few functions. 278 00:13:01,840 --> 00:13:04,400 Speaker 3: Because I guess if I'm describing the typical scenario that 279 00:13:04,480 --> 00:13:07,240 Speaker 3: presents land because we do want a client case study, 280 00:13:07,920 --> 00:13:10,120 Speaker 3: so I'll give you a live one. So it would 281 00:13:10,160 --> 00:13:13,720 Speaker 3: be my client has had lunch and then rush from 282 00:13:13,760 --> 00:13:17,920 Speaker 3: work at five o'clock to an event and they're completely dehydrated, 283 00:13:17,960 --> 00:13:20,080 Speaker 3: so they skull the cheap wine that's on off oo, 284 00:13:20,160 --> 00:13:22,720 Speaker 3: you know, two three four glasses, and then they haven't 285 00:13:22,760 --> 00:13:24,439 Speaker 3: eaten before they've gone, so they'll have a few of 286 00:13:24,480 --> 00:13:27,560 Speaker 3: the cannopees. And let's be honest, what are the cannopaes Land? 287 00:13:27,679 --> 00:13:31,880 Speaker 3: They're aaranchini balls and skewers of sarte sticks and little 288 00:13:31,920 --> 00:13:34,800 Speaker 3: risotto pops and noodles. And then they think, oh, well, 289 00:13:34,840 --> 00:13:37,000 Speaker 3: it doesn't matter, I've eaten too much. And then they 290 00:13:37,080 --> 00:13:39,960 Speaker 3: might have the fish and chips that come out, or 291 00:13:40,040 --> 00:13:42,160 Speaker 3: the desserts, or if they've had a few too many drinks, 292 00:13:42,160 --> 00:13:43,559 Speaker 3: they'll stop on the way home and pick up a 293 00:13:43,640 --> 00:13:47,079 Speaker 3: cheeky takeaway because they're actually hungry because they haven't eaten dinner. 294 00:13:47,400 --> 00:13:50,040 Speaker 3: And then they get home and they've eaten six eight hundred, 295 00:13:50,080 --> 00:13:55,240 Speaker 3: one thousand calories and wake up feeling tired, bloated, craving sugar, 296 00:13:55,400 --> 00:13:57,439 Speaker 3: and completely off track. And that happens three or four 297 00:13:57,480 --> 00:14:00,760 Speaker 3: times a week. So that is very typical of what 298 00:14:00,800 --> 00:14:04,120 Speaker 3: I see on a standard food diary. So the first 299 00:14:04,280 --> 00:14:06,640 Speaker 3: tip I'll lead in with, and I'm sure Leanne's got mini, 300 00:14:07,640 --> 00:14:11,840 Speaker 3: is don't ever go to a party or function hungry. 301 00:14:12,600 --> 00:14:15,120 Speaker 3: Now that may seem counterintuitive, because if you're going to dinner, 302 00:14:15,160 --> 00:14:16,960 Speaker 3: you don't want to ruin the dinner by eating before 303 00:14:17,000 --> 00:14:20,000 Speaker 3: you go, but I guarantee you that if you don't 304 00:14:20,040 --> 00:14:23,120 Speaker 3: eat between lunchtime and five or seven o'clock when you 305 00:14:23,160 --> 00:14:26,320 Speaker 3: finally get out, you will be so incredibly hungry you 306 00:14:26,320 --> 00:14:29,360 Speaker 3: will eat every counterpay on offer. And because they contain 307 00:14:29,400 --> 00:14:31,680 Speaker 3: about two hundred calories each in about five to ten 308 00:14:31,720 --> 00:14:34,000 Speaker 3: grams of fat, you're going to blow your calories out 309 00:14:34,000 --> 00:14:36,960 Speaker 3: so quickly and not even notice it. So the number 310 00:14:37,000 --> 00:14:38,960 Speaker 3: one thing to do is an hour or two before 311 00:14:38,960 --> 00:14:41,440 Speaker 3: you go, whether that's four five o'clock, you have a 312 00:14:41,440 --> 00:14:44,560 Speaker 3: big bowl of veggies, so cut up cucumber, cut up capsicum, 313 00:14:44,600 --> 00:14:47,640 Speaker 3: cut up carrot, load it right up, as well as 314 00:14:47,640 --> 00:14:50,080 Speaker 3: a protein snack, whether it's a protein bar, nut bar, 315 00:14:50,240 --> 00:14:51,680 Speaker 3: cheese and crackers, mini wrap. 316 00:14:52,120 --> 00:14:53,560 Speaker 2: And then when you get to the event. 317 00:14:54,600 --> 00:14:56,440 Speaker 3: It's not to say you can't enjoy the food if 318 00:14:56,440 --> 00:14:59,360 Speaker 3: it's yumming on offer, but you won't waste your calories 319 00:14:59,360 --> 00:15:02,280 Speaker 3: on robbish because they're being served and your starving. So 320 00:15:02,320 --> 00:15:04,240 Speaker 3: that means you'll be more discerning when they pass the 321 00:15:04,280 --> 00:15:06,320 Speaker 3: cannopes around. You have a look and think what do 322 00:15:06,360 --> 00:15:08,640 Speaker 3: I really feel like because you won't be driven off hunger. 323 00:15:09,120 --> 00:15:11,360 Speaker 3: You'll be driven off actually what you feel like having 324 00:15:11,360 --> 00:15:13,880 Speaker 3: and enjoy the calories and you can sip your your 325 00:15:13,880 --> 00:15:16,960 Speaker 3: wine slowly and off you go. So that's my number 326 00:15:16,960 --> 00:15:19,560 Speaker 3: one first tip. Never go to a function or event starving. 327 00:15:19,600 --> 00:15:22,120 Speaker 3: You've got to make it a priority to eat before 328 00:15:22,120 --> 00:15:24,720 Speaker 3: you go, which is exactly what I do when I travel. 329 00:15:24,840 --> 00:15:26,640 Speaker 3: I take my salad with me or I eat before 330 00:15:26,640 --> 00:15:28,720 Speaker 3: I go, so I can, you know, make the right 331 00:15:28,720 --> 00:15:30,560 Speaker 3: decisions when I'm there and I'm not starving. 332 00:15:31,040 --> 00:15:32,240 Speaker 2: I understand. And I think that. 333 00:15:32,240 --> 00:15:35,760 Speaker 1: People think, oh, that's weird, that's any dietitians do that, 334 00:15:35,920 --> 00:15:38,520 Speaker 1: or it's a diet strategy, but it's not. It's a 335 00:15:38,560 --> 00:15:41,080 Speaker 1: good health strategy. And I think just being aware of 336 00:15:41,120 --> 00:15:44,920 Speaker 1: how many social functions you really have each week is key, 337 00:15:45,000 --> 00:15:46,920 Speaker 1: particularly this time I for you, because I've got many 338 00:15:46,960 --> 00:15:49,600 Speaker 1: clients Susie who are as you said three, four or 339 00:15:49,760 --> 00:15:52,560 Speaker 1: five social occasions, or they're having a work lunch, then 340 00:15:52,560 --> 00:15:54,240 Speaker 1: they're going out with the hubby for dinner. Then there's 341 00:15:54,280 --> 00:15:56,080 Speaker 1: a baby shower on the weekend, and there's got a 342 00:15:56,120 --> 00:15:59,600 Speaker 1: friends going away party, then there's another work function next week, 343 00:15:59,840 --> 00:16:01,960 Speaker 1: and they all really add up. So I say to 344 00:16:02,000 --> 00:16:04,760 Speaker 1: my clients, plan out your week in advance, know what 345 00:16:04,800 --> 00:16:07,240 Speaker 1: you've got. If you've got a lot of work or 346 00:16:07,440 --> 00:16:10,080 Speaker 1: social functions that you can't get out of, skip the 347 00:16:10,120 --> 00:16:12,160 Speaker 1: dinner with the hubby. You'll say to your friend, Heke, 348 00:16:12,200 --> 00:16:14,240 Speaker 1: can we go for a walk versus sitting down for 349 00:16:14,280 --> 00:16:16,360 Speaker 1: a cafe style brunch. So just be a little bit 350 00:16:16,400 --> 00:16:18,640 Speaker 1: picky and choosy with the events that you choose to 351 00:16:18,680 --> 00:16:22,080 Speaker 1: partake in, and just choose one event for the week 352 00:16:22,320 --> 00:16:24,960 Speaker 1: to indulge in a little bit more and try to 353 00:16:25,040 --> 00:16:27,160 Speaker 1: keep the other events as sort of clean and lean 354 00:16:27,200 --> 00:16:29,920 Speaker 1: as possible. Now the other ones. If you are going 355 00:16:29,960 --> 00:16:32,560 Speaker 1: to more catered functions, whether it's a work function or 356 00:16:32,600 --> 00:16:35,160 Speaker 1: a wedding or something like that, or a nice, you know, 357 00:16:35,320 --> 00:16:38,520 Speaker 1: catered lunch or something, skip the sugar cocktail on a arrival. 358 00:16:38,560 --> 00:16:40,840 Speaker 1: Often there's like a choice of a mocktail or a 359 00:16:40,880 --> 00:16:43,600 Speaker 1: cocktail when you get to these nice catered events, they 360 00:16:43,640 --> 00:16:46,360 Speaker 1: can easily be two three hundred calories. So if it's 361 00:16:46,400 --> 00:16:49,000 Speaker 1: not your thing, if it's not a sugary mocktail or 362 00:16:49,000 --> 00:16:51,600 Speaker 1: cocktails one of my favorite things in the whole world, 363 00:16:52,120 --> 00:16:54,640 Speaker 1: just pass on it. That'll easily save you a massive 364 00:16:54,640 --> 00:16:58,040 Speaker 1: sugar bomb and a couple of hundred calories automatically. Now, 365 00:16:58,120 --> 00:17:00,160 Speaker 1: my other tip for my clients Susie, and a lot 366 00:17:00,160 --> 00:17:02,320 Speaker 1: of this does come back to drinking, because, let's be honest, 367 00:17:02,440 --> 00:17:05,640 Speaker 1: particularly in Australia, we have a large drinking culture. Too 368 00:17:05,680 --> 00:17:08,240 Speaker 1: many of us drink far too much, if I'm being honest, 369 00:17:08,440 --> 00:17:10,919 Speaker 1: and drinking is just like it's almost round upon if 370 00:17:10,960 --> 00:17:12,679 Speaker 1: you go to an event and you're not drinking, like 371 00:17:12,720 --> 00:17:14,439 Speaker 1: you're the weird one or the odd one out if 372 00:17:14,440 --> 00:17:16,520 Speaker 1: you're not drinking. So what I say to my clients 373 00:17:16,600 --> 00:17:18,199 Speaker 1: is all right, if you choose to drink, I'm not 374 00:17:18,200 --> 00:17:19,919 Speaker 1: going to judge you for that, but we have to 375 00:17:20,000 --> 00:17:21,639 Speaker 1: limit it to two drinks. So I want you to 376 00:17:21,760 --> 00:17:23,879 Speaker 1: drive for one. And the second thing I want you 377 00:17:23,960 --> 00:17:26,000 Speaker 1: to do is when everybody gets there and everyone has 378 00:17:26,000 --> 00:17:28,199 Speaker 1: their first drink, I want your first drink to be 379 00:17:28,240 --> 00:17:30,320 Speaker 1: either a water or a sparkling water. I want your 380 00:17:30,320 --> 00:17:32,800 Speaker 1: first drink to be something non alcoholic and something with 381 00:17:32,880 --> 00:17:35,439 Speaker 1: no calories in it, because even if you were to 382 00:17:35,480 --> 00:17:37,960 Speaker 1: have four drinks, as an example, if you made your 383 00:17:37,960 --> 00:17:40,840 Speaker 1: first drink water or a sparkling water, then you're only 384 00:17:40,880 --> 00:17:43,359 Speaker 1: having three compared to everybody else's four. Or if everyone 385 00:17:43,440 --> 00:17:45,800 Speaker 1: else has two, then you're only having one, and just 386 00:17:45,880 --> 00:17:50,520 Speaker 1: that one drink across two, three, four social events that 387 00:17:50,600 --> 00:17:53,280 Speaker 1: week can actually make a large difference. And I think 388 00:17:53,280 --> 00:17:55,800 Speaker 1: we get into that perfectionist mindset where we're like, oh, 389 00:17:55,880 --> 00:17:58,520 Speaker 1: I've already had a bad day at the last social event, 390 00:17:58,600 --> 00:18:00,760 Speaker 1: or I've already had a couple of drinks one more, 391 00:18:01,040 --> 00:18:03,639 Speaker 1: but that one more really does count, and it really 392 00:18:03,680 --> 00:18:07,320 Speaker 1: adds up because alcohol drives hunger. The more you have, 393 00:18:07,720 --> 00:18:10,600 Speaker 1: the more likely you are to go and get takeaway 394 00:18:10,600 --> 00:18:12,440 Speaker 1: on the way home, or to smash the bag of 395 00:18:12,520 --> 00:18:14,639 Speaker 1: chips at the server when you fill up for fuel, 396 00:18:15,000 --> 00:18:17,960 Speaker 1: or to get the two am kebub when you're waiting 397 00:18:17,960 --> 00:18:21,560 Speaker 1: in line for the taxils uber. So those extra drinks 398 00:18:21,680 --> 00:18:24,480 Speaker 1: shaw do you count? So where you can set yourself 399 00:18:24,480 --> 00:18:26,840 Speaker 1: a limit and stick to it. And then my final tip, 400 00:18:26,840 --> 00:18:30,320 Speaker 1: Susie is really just around where you stand. So don't 401 00:18:30,359 --> 00:18:32,920 Speaker 1: stand next to the food table, or don't stand right 402 00:18:32,960 --> 00:18:35,080 Speaker 1: next to the doors where the waiters are coming out 403 00:18:35,280 --> 00:18:38,840 Speaker 1: with plates and platters of cannapas and aaron tuny balls 404 00:18:38,880 --> 00:18:41,679 Speaker 1: and deep fried spring rolls, and just don't stand right 405 00:18:41,720 --> 00:18:43,440 Speaker 1: next to there, because you will be so tempted to 406 00:18:43,480 --> 00:18:47,119 Speaker 1: grab everything that comes past you, and it's not going 407 00:18:47,200 --> 00:18:49,159 Speaker 1: to do you any real good because that type of 408 00:18:49,200 --> 00:18:51,960 Speaker 1: food doesn't make you feel great, and it's so low 409 00:18:52,359 --> 00:18:54,520 Speaker 1: volume you have to eat so much of it for 410 00:18:54,600 --> 00:18:58,040 Speaker 1: so many calories to actually feel full. So remove yourself 411 00:18:58,080 --> 00:19:00,439 Speaker 1: from the food or take a little bit, build a 412 00:19:00,480 --> 00:19:03,040 Speaker 1: balance plate, and then move away from the food table. 413 00:19:03,280 --> 00:19:05,760 Speaker 1: The longer you stand there, the longer you will graze 414 00:19:05,800 --> 00:19:09,080 Speaker 1: and pick and snack at that food and very likely overeat. 415 00:19:09,280 --> 00:19:11,879 Speaker 1: So just be conscious of where you're standing, particularly next 416 00:19:11,920 --> 00:19:14,160 Speaker 1: to the bar, particularly if there's free drinks on offer. 417 00:19:14,280 --> 00:19:16,760 Speaker 1: If you're standing next to the bar, you will drink more, 418 00:19:17,080 --> 00:19:19,240 Speaker 1: whether or not you realize it, than if you're standing 419 00:19:19,280 --> 00:19:20,600 Speaker 1: on the other side of the room to the bar. 420 00:19:20,880 --> 00:19:23,000 Speaker 3: Yeah, I like a couple of rules about the drink number. 421 00:19:23,280 --> 00:19:26,680 Speaker 3: We've just spoke about rules recently. I like to say 422 00:19:26,680 --> 00:19:29,199 Speaker 3: that a glass has to last my client's forty minutes 423 00:19:29,280 --> 00:19:31,359 Speaker 3: up to an hour, because I find people who drink 424 00:19:31,480 --> 00:19:34,280 Speaker 3: drink quickly, and so you keep chopping up and before 425 00:19:34,280 --> 00:19:36,119 Speaker 3: you know you've had sort of two three in a 426 00:19:36,200 --> 00:19:38,360 Speaker 3: very short period of time. So you've got to learn 427 00:19:38,359 --> 00:19:40,920 Speaker 3: to sip slowly and make a glass of alcohol last 428 00:19:40,960 --> 00:19:43,480 Speaker 3: at least forty minutes, and then when you can, of course, 429 00:19:43,520 --> 00:19:46,400 Speaker 3: have the glass of water in between. I'm a big fan, 430 00:19:46,480 --> 00:19:49,399 Speaker 3: if my clients are particularly social, of them writing down 431 00:19:49,920 --> 00:19:51,919 Speaker 3: a whole plan of the week when they're out when 432 00:19:51,960 --> 00:19:54,439 Speaker 3: they're not, because when they can actually see it written down, 433 00:19:55,080 --> 00:19:57,600 Speaker 3: it resonates a lot more about actually how much they're 434 00:19:57,640 --> 00:19:59,199 Speaker 3: going to be out and a way, and so it 435 00:19:59,280 --> 00:20:02,600 Speaker 3: helps find foster the planning phase of well, actually I'm 436 00:20:02,600 --> 00:20:04,880 Speaker 3: going to need a snack to take here, or I'm 437 00:20:04,880 --> 00:20:07,399 Speaker 3: going to have a lighter lunch here, which leads me 438 00:20:07,480 --> 00:20:10,800 Speaker 3: to lend itself to My clients are often eat lightly 439 00:20:10,840 --> 00:20:13,000 Speaker 3: in the day if they're going out at night, but 440 00:20:13,119 --> 00:20:15,080 Speaker 3: I don't like that because I find then they end 441 00:20:15,160 --> 00:20:17,639 Speaker 3: up hungry when they arrive. So I prefer them to 442 00:20:17,640 --> 00:20:20,440 Speaker 3: eat normally and stock up before they go and front 443 00:20:20,440 --> 00:20:23,480 Speaker 3: load the day, but then the next day, if they've 444 00:20:23,480 --> 00:20:26,080 Speaker 3: sort of had heavier food and alcohol and meals, really 445 00:20:26,119 --> 00:20:28,439 Speaker 3: wait till they're hungry to eat again, and then have 446 00:20:28,520 --> 00:20:31,800 Speaker 3: a light day the following day. So that's often counterintuitive 447 00:20:31,800 --> 00:20:33,560 Speaker 3: to the way they would do it. They'd eat lightly 448 00:20:33,600 --> 00:20:36,080 Speaker 3: and then overeat, whereas I say, stock up, try and 449 00:20:36,080 --> 00:20:39,360 Speaker 3: eat lighter at the actual event, but then wait till 450 00:20:39,359 --> 00:20:41,400 Speaker 3: you're hungry again. And if you have overdone it because 451 00:20:41,440 --> 00:20:43,960 Speaker 3: it was amazing catering or you're at a beautiful restaurant, 452 00:20:44,359 --> 00:20:47,520 Speaker 3: just you know, eat lightly the following day to compensate 453 00:20:47,520 --> 00:20:50,160 Speaker 3: for those extra calories, and really wait until you're hungry again. 454 00:20:50,240 --> 00:20:52,159 Speaker 3: So that's the day to reach for your sashimi or 455 00:20:52,200 --> 00:20:55,960 Speaker 3: your salads or lighter meals until you really get back 456 00:20:56,000 --> 00:20:58,600 Speaker 3: on track with your natural hunger. So there is a 457 00:20:58,640 --> 00:21:00,520 Speaker 3: bit of planning that goes into it. As I said, 458 00:21:00,640 --> 00:21:03,080 Speaker 3: that simple act of just writing down, you know, when 459 00:21:03,080 --> 00:21:05,040 Speaker 3: I'm out for dinner, oh, well that dam I'm going 460 00:21:05,080 --> 00:21:06,639 Speaker 3: to have this for lunch. I'm going to have that 461 00:21:06,680 --> 00:21:09,119 Speaker 3: snack and have it with me. I might not have 462 00:21:09,119 --> 00:21:11,600 Speaker 3: breakfast until I get to work. All those little strategies 463 00:21:11,640 --> 00:21:15,600 Speaker 3: and planning is really key, particularly if you are extremely social. 464 00:21:16,080 --> 00:21:19,399 Speaker 1: And one last strategy, Susie this time of year, don't 465 00:21:19,440 --> 00:21:21,800 Speaker 1: be afraid to say no. Well set boundaries if your 466 00:21:21,880 --> 00:21:25,600 Speaker 1: workplace enjoys. You know everybody buys lunch on a Monday 467 00:21:25,680 --> 00:21:27,800 Speaker 1: or a Friday, but you know you've got three or 468 00:21:27,840 --> 00:21:30,679 Speaker 1: four social occasions for the week. Pack your lunch and 469 00:21:30,800 --> 00:21:33,720 Speaker 1: eat it. Don't go out and buy a burger and 470 00:21:33,800 --> 00:21:36,240 Speaker 1: Friars on a Friday lunchtime with all your work colleagues 471 00:21:36,240 --> 00:21:39,040 Speaker 1: because it's something that everybody does. Don't bar taken things 472 00:21:39,119 --> 00:21:41,199 Speaker 1: just because everybody else is doing it. If you know 473 00:21:41,280 --> 00:21:44,080 Speaker 1: that you've already got a really social week ahead, so 474 00:21:44,160 --> 00:21:46,040 Speaker 1: just be a little bit more picky and chuessy with 475 00:21:46,080 --> 00:21:48,280 Speaker 1: the things that you're going to partake in. If you've 476 00:21:48,280 --> 00:21:50,919 Speaker 1: got a very big social calendar, pack your lunch, go 477 00:21:51,000 --> 00:21:52,920 Speaker 1: out to lunch with everyone and take your pack lunch. 478 00:21:52,960 --> 00:21:56,520 Speaker 1: Be that weirdo, because putting your health first and setting 479 00:21:56,520 --> 00:21:59,240 Speaker 1: yourself boundaries in terms of your own health journey is 480 00:21:59,280 --> 00:22:01,679 Speaker 1: a good thing. Might be old, it might be weird, 481 00:22:01,920 --> 00:22:05,240 Speaker 1: but don't forget that sixty plus percent of Australians and 482 00:22:05,280 --> 00:22:08,280 Speaker 1: Americans are overweight to obe, so we can't look at 483 00:22:08,520 --> 00:22:10,880 Speaker 1: what the average person is doing to tell us what 484 00:22:11,000 --> 00:22:12,800 Speaker 1: is healthy. So I think we just need to be 485 00:22:12,840 --> 00:22:15,399 Speaker 1: a little bit more aware of creating healthy boundaries for 486 00:22:15,440 --> 00:22:18,800 Speaker 1: ourselves and not be taking in everything just because everybody 487 00:22:18,960 --> 00:22:20,720 Speaker 1: in the office is doing it, or everybody else at 488 00:22:20,720 --> 00:22:23,920 Speaker 1: a party is overeating or over drinking. Set your boundaries 489 00:22:23,960 --> 00:22:26,240 Speaker 1: to start with, and be very firm with them if 490 00:22:26,280 --> 00:22:28,280 Speaker 1: you are someone who has a lot of social things 491 00:22:28,359 --> 00:22:31,439 Speaker 1: coming up. Wonderful And then Susie, that leads us on 492 00:22:31,480 --> 00:22:34,320 Speaker 1: to our final listener question of the week, all about chicken. 493 00:22:35,359 --> 00:22:37,280 Speaker 1: So we have a lot of clients together. We were 494 00:22:37,320 --> 00:22:39,080 Speaker 1: just talking about this and I was saying to you, 495 00:22:39,359 --> 00:22:41,360 Speaker 1: oh man, some of my clients just will not eat 496 00:22:41,440 --> 00:22:43,320 Speaker 1: chicken breast. It's so hard to get them to eat 497 00:22:43,320 --> 00:22:46,000 Speaker 1: anything but chicken thye. We thought, you know what, let's 498 00:22:46,000 --> 00:22:49,440 Speaker 1: have a discussion on chicken. So I actually can't eat 499 00:22:49,480 --> 00:22:51,919 Speaker 1: chicken thigh, like I just don't like the taste of it. 500 00:22:51,960 --> 00:22:53,960 Speaker 1: For whatever reason. I think I just never had it 501 00:22:54,000 --> 00:22:56,399 Speaker 1: growing up, Like my mum was always very healthy and 502 00:22:56,400 --> 00:22:58,840 Speaker 1: we only ever had chicken breast, We never had chicken thigh. 503 00:22:59,080 --> 00:23:00,960 Speaker 1: I never ate this skin of chicken. Mum would always 504 00:23:00,960 --> 00:23:02,720 Speaker 1: pull it off before, you know, even a roast chicken 505 00:23:02,760 --> 00:23:04,520 Speaker 1: before we kind of got it. So I think it's 506 00:23:04,560 --> 00:23:06,439 Speaker 1: just not something I ever grew up with, So to me, 507 00:23:06,520 --> 00:23:08,520 Speaker 1: it's not enjoyable. And if I go to a restaurant 508 00:23:08,840 --> 00:23:11,960 Speaker 1: like perfectic example, I think I went to like a 509 00:23:12,040 --> 00:23:14,240 Speaker 1: Japanese place the other day and it was a tariachy chicken. 510 00:23:14,240 --> 00:23:15,800 Speaker 1: I was really looking forward to it because it came 511 00:23:15,840 --> 00:23:18,399 Speaker 1: with these beautiful like broccolini and mushrooms, and I was 512 00:23:18,480 --> 00:23:20,040 Speaker 1: chicken thigh when I got it, and I was like, 513 00:23:20,080 --> 00:23:23,359 Speaker 1: I just can't really enjoy it. So I'm not a fan. 514 00:23:23,480 --> 00:23:26,080 Speaker 1: It is a lot leaner, particularly for fat loss if 515 00:23:26,080 --> 00:23:28,680 Speaker 1: you're having chicken breasts. But what is your preference. I'm 516 00:23:28,680 --> 00:23:30,480 Speaker 1: sure that you're you're a breast girl, right. 517 00:23:32,320 --> 00:23:35,480 Speaker 3: I constantly when my clients send me their food diaries, 518 00:23:36,160 --> 00:23:39,639 Speaker 3: and when it's got chicken thigh, I'm like, who buys 519 00:23:39,720 --> 00:23:41,919 Speaker 3: chicken thigh? But a lot of people people, and I'm like, 520 00:23:42,000 --> 00:23:43,520 Speaker 3: you not me, And you know, I'll tell you a 521 00:23:43,520 --> 00:23:47,200 Speaker 3: funny story. My twins, I have very basic food with them, 522 00:23:47,200 --> 00:23:49,760 Speaker 3: and if they have chicken, I'll get tenderloins and crumb them. 523 00:23:50,160 --> 00:23:52,359 Speaker 3: And if I'm super organized. I'll break down like some 524 00:23:52,400 --> 00:23:55,040 Speaker 3: proper like grain bread. I've hadn't actually used that as 525 00:23:55,040 --> 00:23:58,080 Speaker 3: the crumb if I've got time, So I've never I 526 00:23:58,119 --> 00:24:00,840 Speaker 3: couldn't even tell you if I've ever bought chicken drumsticks 527 00:24:00,840 --> 00:24:02,920 Speaker 3: all wings right now. When we were growing up, occasionally 528 00:24:02,920 --> 00:24:06,720 Speaker 3: we would have drumsticks. My dad informs me that my 529 00:24:06,880 --> 00:24:10,400 Speaker 3: twins love drumsticks, and they when they go to my parents' 530 00:24:10,400 --> 00:24:13,960 Speaker 3: house that my parents cook them drumsticks. And I was like, watched, 531 00:24:14,040 --> 00:24:17,440 Speaker 3: like they've never had it. So certainly I'm a bit 532 00:24:17,440 --> 00:24:19,680 Speaker 3: of a chicken snob for one of a better discussion, 533 00:24:19,880 --> 00:24:22,680 Speaker 3: But my clients love all these pieces. So I said 534 00:24:22,680 --> 00:24:25,879 Speaker 3: to you, we were both winging about it, and so 535 00:24:26,000 --> 00:24:28,199 Speaker 3: I thought it was absolutely time to go through the 536 00:24:28,280 --> 00:24:32,879 Speaker 3: numbers because chicken is not all chicken. There's vast, vast differences. 537 00:24:32,920 --> 00:24:34,879 Speaker 3: So we wanted to talk about the fat content. Just 538 00:24:34,920 --> 00:24:37,119 Speaker 3: to give you a reference point. Why Leanne and I 539 00:24:37,200 --> 00:24:39,640 Speaker 3: go nuts when our clients are reporting that they're having 540 00:24:39,720 --> 00:24:42,880 Speaker 3: drumsticks and thighs and writing down chicken. So if we 541 00:24:42,960 --> 00:24:48,040 Speaker 3: are looking at a serve of chicken breast, so a 542 00:24:48,160 --> 00:24:51,560 Speaker 3: serve which is roughly i'd say about one hundred grams, 543 00:24:52,560 --> 00:24:56,200 Speaker 3: has got about thirty grams of protein. It's only got 544 00:24:56,240 --> 00:24:58,920 Speaker 3: three point six grams of fat. So this is chicken 545 00:24:58,960 --> 00:25:02,800 Speaker 3: breast without the skin, very very lean, which is why 546 00:25:02,840 --> 00:25:05,960 Speaker 3: the bodybuilders love it. Now, if you then leave the 547 00:25:06,080 --> 00:25:09,840 Speaker 3: skin on your chicken breast, now not dissimilar to if 548 00:25:09,880 --> 00:25:13,119 Speaker 3: you go to the cheeky chicken for sale that williz 549 00:25:13,160 --> 00:25:14,960 Speaker 3: and coal with and eat that young skin that they've 550 00:25:14,960 --> 00:25:16,320 Speaker 3: got on the back of it, even though you're having 551 00:25:16,359 --> 00:25:19,160 Speaker 3: the breast meat, very similar amount of protein per serve, 552 00:25:19,200 --> 00:25:21,000 Speaker 3: but the fat goes up to about eight grams of 553 00:25:21,000 --> 00:25:24,080 Speaker 3: fat per serve, So just in that skin itself, you're 554 00:25:24,119 --> 00:25:25,960 Speaker 3: getting a lot more fat and you're getting about thirty 555 00:25:26,040 --> 00:25:30,200 Speaker 3: extra calories coming. Now, once we go to the drumstick, 556 00:25:30,280 --> 00:25:33,080 Speaker 3: so this is a drumstick with skin on, you're getting 557 00:25:33,119 --> 00:25:37,840 Speaker 3: less protein, so twenty seven grams of protein, significantly more calories, 558 00:25:37,960 --> 00:25:41,520 Speaker 3: so about twenty calories more per serve and a single drumstick. Oh, 559 00:25:41,520 --> 00:25:43,480 Speaker 3: actually this is per weight, so this is a similar amount. 560 00:25:43,520 --> 00:25:45,480 Speaker 3: But you eat a drumstick, you don't need a weight 561 00:25:45,480 --> 00:25:48,639 Speaker 3: of a drumstick. And then you're getting eleven grams of fat, 562 00:25:48,800 --> 00:25:51,679 Speaker 3: So that's you know, almost four times the amount of 563 00:25:51,680 --> 00:25:54,000 Speaker 3: fat in a single drumstick. Then you would be getting 564 00:25:54,480 --> 00:25:57,240 Speaker 3: than if you had the breast meat if you have 565 00:25:57,320 --> 00:26:01,400 Speaker 3: a chicken thigh. So that's the sort of quarter part 566 00:26:01,440 --> 00:26:04,640 Speaker 3: of it. Twenty five grams of protein and almost sixteen 567 00:26:04,760 --> 00:26:08,280 Speaker 3: grams of fat per serve. Now, as a reference point, 568 00:26:08,520 --> 00:26:11,720 Speaker 3: a small female probably only needs about sixty grams of fat, 569 00:26:11,760 --> 00:26:14,199 Speaker 3: maybe up to eighty grams of fat per day. So 570 00:26:14,240 --> 00:26:16,560 Speaker 3: as soon as you're consuming that fatter your meat, you're 571 00:26:16,560 --> 00:26:18,399 Speaker 3: getting more than a quarter of your fat, a lot 572 00:26:18,440 --> 00:26:20,840 Speaker 3: of which is saturated. And that's assuming you're sticking to 573 00:26:20,960 --> 00:26:24,800 Speaker 3: just that one portion of meat itself. Then if you're 574 00:26:24,800 --> 00:26:27,840 Speaker 3: a wing fan particularly I know there's people who go 575 00:26:27,880 --> 00:26:31,320 Speaker 3: to like wing restaurants, you get twenty seven grams of protein, 576 00:26:31,960 --> 00:26:35,880 Speaker 3: but it's almost three hundred calories, so over one hundred 577 00:26:35,920 --> 00:26:39,080 Speaker 3: calories more per serve just by having that different part 578 00:26:39,160 --> 00:26:39,399 Speaker 3: of the. 579 00:26:41,400 --> 00:26:41,760 Speaker 2: Chicken. 580 00:26:42,680 --> 00:26:46,040 Speaker 3: And then you're getting almost twenty grams of fat in 581 00:26:46,080 --> 00:26:50,280 Speaker 3: the wings. So this is why Leanne and I always 582 00:26:50,359 --> 00:26:52,240 Speaker 3: like chicken breasts because it's really lean and we know 583 00:26:52,280 --> 00:26:54,000 Speaker 3: how much is in it. As soon as you're going 584 00:26:54,000 --> 00:26:58,080 Speaker 3: to thigh, you're going to the wings, the drumsticks, you 585 00:26:58,119 --> 00:27:00,360 Speaker 3: get a whole lot more fat, and you'll so get 586 00:27:00,440 --> 00:27:04,640 Speaker 3: less protein and significantly more calories thanks to that fat load. 587 00:27:04,840 --> 00:27:07,800 Speaker 3: So when you write chicken, it is worth being discerning 588 00:27:07,920 --> 00:27:11,000 Speaker 3: about the type that you're having. And it's not equivalent 589 00:27:11,040 --> 00:27:15,040 Speaker 3: to chicken breast. It's vastly different. And I'm like, yu, Leanne, 590 00:27:15,040 --> 00:27:17,159 Speaker 3: I don't cook it, And as soon as my clients 591 00:27:17,160 --> 00:27:19,040 Speaker 3: are putting it in there, I like to remind them 592 00:27:19,080 --> 00:27:21,400 Speaker 3: that the breast is always best if they can well 593 00:27:21,480 --> 00:27:24,000 Speaker 3: chicken mints. Funnily enough, chicken mince that you can find 594 00:27:24,000 --> 00:27:26,560 Speaker 3: in supermarkets is actually less than ten percent fat, so 595 00:27:26,680 --> 00:27:29,520 Speaker 3: quite a lean option to mix with some cauliflower rice 596 00:27:29,560 --> 00:27:32,399 Speaker 3: for a quick stir fry, or to make chicken ressolets 597 00:27:32,440 --> 00:27:36,000 Speaker 3: and chicken patties with. But yeah, drumsticks thighs, and clients 598 00:27:36,000 --> 00:27:37,879 Speaker 3: will say to me, lean, Oh, but I've taken the 599 00:27:37,960 --> 00:27:41,160 Speaker 3: skin off. But the fat's not only in the skin, 600 00:27:41,240 --> 00:27:43,600 Speaker 3: you see, it's right through the meat, and so it's 601 00:27:43,720 --> 00:27:46,120 Speaker 3: much much higher in calories, much lower in protein. They're 602 00:27:46,119 --> 00:27:49,960 Speaker 3: not as filling and a lot more fat overall. So yeah, Leanne, 603 00:27:50,000 --> 00:27:51,960 Speaker 3: and I won't be getting an endorsement for chicken wings 604 00:27:52,000 --> 00:27:53,800 Speaker 3: anytime soon safe to say that. 605 00:27:53,840 --> 00:27:56,000 Speaker 1: Is not just the chicken wing, the fat and the skin. 606 00:27:56,040 --> 00:27:57,840 Speaker 1: It's what you put with chicken wings. Like, I've never 607 00:27:57,840 --> 00:28:00,159 Speaker 1: met someone who didn't eat chicken wings slowed it and 608 00:28:00,440 --> 00:28:02,439 Speaker 1: some sort of sauce or they've got some sort of 609 00:28:02,480 --> 00:28:05,080 Speaker 1: butter or crumb or fry or something on them. Particularly 610 00:28:05,119 --> 00:28:07,920 Speaker 1: my American clients, Gosh, they love their wings over it's 611 00:28:07,960 --> 00:28:11,720 Speaker 1: covered in this like cheesy ranch, blue cheese kind of sauce. 612 00:28:11,800 --> 00:28:14,800 Speaker 1: Like it's, oh, it's not my thing, absolutely not my 613 00:28:14,840 --> 00:28:16,960 Speaker 1: thing at all. Like I love food, don't get me wrong, 614 00:28:16,960 --> 00:28:18,280 Speaker 1: but I'm not a wing scull. 615 00:28:18,640 --> 00:28:21,240 Speaker 3: Yeah, but when it comes I guess to calorie balance, 616 00:28:21,280 --> 00:28:23,399 Speaker 3: and when we're modeling our diets, you know, what we 617 00:28:23,520 --> 00:28:25,119 Speaker 3: sort of are always trying to do is get a 618 00:28:25,119 --> 00:28:27,880 Speaker 3: balance of the good and not so good fat and 619 00:28:28,080 --> 00:28:30,600 Speaker 3: the benefit as soon as you consume lean protein. Not 620 00:28:30,640 --> 00:28:33,280 Speaker 3: only is the dinner sort of larger in the sense 621 00:28:33,359 --> 00:28:35,560 Speaker 3: you can have a larger portion of it, it's more felling, 622 00:28:35,960 --> 00:28:38,120 Speaker 3: but it basically means you can get your fat from 623 00:28:38,120 --> 00:28:40,840 Speaker 3: different sauces. So for example, you know, if I'm looking 624 00:28:40,880 --> 00:28:43,200 Speaker 3: at it, I've had a client recently and she loves butter, 625 00:28:43,360 --> 00:28:45,120 Speaker 3: and we're going to talk about butter and Marjarine an 626 00:28:45,200 --> 00:28:49,120 Speaker 3: upcoming episode. So she was like negotiating with me how 627 00:28:49,200 --> 00:28:51,840 Speaker 3: much butter she could have through the day with her toast. 628 00:28:51,920 --> 00:28:53,640 Speaker 3: So I said to her, well, you can't have butter 629 00:28:53,800 --> 00:28:57,320 Speaker 3: and avocado and dressing and nuts and chocolate at night 630 00:28:57,400 --> 00:28:59,800 Speaker 3: and chicken thigh like you kind of got a pick, right, 631 00:29:00,360 --> 00:29:03,560 Speaker 3: So most people are happier to swap out the fatty 632 00:29:03,600 --> 00:29:06,720 Speaker 3: meat and go for lean meat or chicken breast if 633 00:29:06,720 --> 00:29:09,480 Speaker 3: they can leave in their chocolate, or leave in their nuts, 634 00:29:09,560 --> 00:29:12,640 Speaker 3: or leave in their avocados. So we've sort of got three, four, 635 00:29:12,800 --> 00:29:14,640 Speaker 3: five serves of fat to play with. And if you're 636 00:29:14,640 --> 00:29:16,320 Speaker 3: going to knock out a whole lot of twenty grams 637 00:29:16,320 --> 00:29:18,280 Speaker 3: of fat and a serve of meat, it's going to 638 00:29:18,280 --> 00:29:19,960 Speaker 3: mean you've got a lot less for things that you 639 00:29:20,000 --> 00:29:22,160 Speaker 3: probably love more, so your cheese and your nuts and 640 00:29:22,200 --> 00:29:24,360 Speaker 3: your chocolate. So if you think of it like that, 641 00:29:24,440 --> 00:29:26,640 Speaker 3: twenty grams are fat at least in a serve of 642 00:29:26,720 --> 00:29:30,120 Speaker 3: meat is pretty high. And in my clients, I'm sort 643 00:29:30,160 --> 00:29:31,920 Speaker 3: of aiming for ten grams of fat or less when 644 00:29:31,960 --> 00:29:35,360 Speaker 3: I'm looking at lean steak, lean mince, chicken breast, and 645 00:29:35,360 --> 00:29:37,080 Speaker 3: it's a little bit different with salmon. Of course it's 646 00:29:37,080 --> 00:29:39,640 Speaker 3: a different type of fat. But yeah, the benefit of 647 00:29:39,720 --> 00:29:42,280 Speaker 3: choosing lean meats is the calories of the final meal 648 00:29:42,320 --> 00:29:44,240 Speaker 3: of the day are lower, and then you just get 649 00:29:44,240 --> 00:29:46,880 Speaker 3: a bit more room to play, particularly with more indulgent foods, 650 00:29:46,880 --> 00:29:49,840 Speaker 3: whereas it's really difficult to add those back in. If 651 00:29:49,840 --> 00:29:51,720 Speaker 3: you're having fatty cuts of meat at night, it really 652 00:29:51,720 --> 00:29:53,960 Speaker 3: loads the calories of the meal up or of around 653 00:29:53,960 --> 00:29:56,360 Speaker 3: five six hundred, when often we're aiming for them to 654 00:29:56,400 --> 00:29:58,280 Speaker 3: be a bit lower when it's coming for fat loss. 655 00:29:58,600 --> 00:30:00,200 Speaker 1: I agree, and I said the same to my so. 656 00:30:00,200 --> 00:30:02,000 Speaker 1: I say, look, I'm happy to give you chicken thye, 657 00:30:02,080 --> 00:30:04,360 Speaker 1: but instead of getting X amount in terms of breast, 658 00:30:04,360 --> 00:30:06,480 Speaker 1: you get X amount and less when you're gonna eat thigh. 659 00:30:06,640 --> 00:30:08,920 Speaker 1: And they go, okay, that's fine, that's fine. But they're 660 00:30:08,920 --> 00:30:11,000 Speaker 1: often the same clients to go nope, I only want 661 00:30:11,040 --> 00:30:13,280 Speaker 1: full green milk, I won't have skim milk. I'll only 662 00:30:13,280 --> 00:30:15,320 Speaker 1: have full fat cheese. I won't use you know, reduced 663 00:30:15,360 --> 00:30:17,920 Speaker 1: fat cheddar or anything like that. And then after I 664 00:30:17,920 --> 00:30:20,000 Speaker 1: reckon about three or four days on their mealk plane, 665 00:30:20,000 --> 00:30:22,320 Speaker 1: they're like, oh, I'm so hungry. I'm like, why don't 666 00:30:22,320 --> 00:30:25,400 Speaker 1: we try the volume dense eating way, And they're like, oh, 667 00:30:25,440 --> 00:30:27,840 Speaker 1: I'm so much fuller. So I think people just forget 668 00:30:27,920 --> 00:30:31,000 Speaker 1: how quickly the fats add up in a meal. So 669 00:30:31,080 --> 00:30:33,800 Speaker 1: I'm all for eating more food for less calories. 670 00:30:33,840 --> 00:30:35,360 Speaker 2: Well, and also I want you to think about it. 671 00:30:35,400 --> 00:30:37,400 Speaker 3: If you have a chicken breast on your plate, so 672 00:30:37,560 --> 00:30:39,840 Speaker 3: it takes quite a long time to chew through chicken breast, 673 00:30:39,840 --> 00:30:43,880 Speaker 3: it's incredibly filling. If you have chicken thigh or drumsticks 674 00:30:43,960 --> 00:30:48,120 Speaker 3: or wings, right that meat, that brown meat dissolves really quickly, 675 00:30:48,160 --> 00:30:49,720 Speaker 3: you don't have to chew it as much. It's not 676 00:30:49,760 --> 00:30:51,920 Speaker 3: as filling, so it's not as filling a food. And 677 00:30:51,920 --> 00:30:54,880 Speaker 3: certainly when you look at Society Index of Food, steak 678 00:30:54,880 --> 00:30:57,000 Speaker 3: and chicken are actually incredibly filling because you have to 679 00:30:57,080 --> 00:30:59,360 Speaker 3: chew them so much. There's a really high satiety value 680 00:30:59,360 --> 00:31:02,240 Speaker 3: associated with that, and that's beneficial to people when you're 681 00:31:02,240 --> 00:31:04,760 Speaker 3: losing weight. You want foods that you can chew that 682 00:31:04,800 --> 00:31:07,040 Speaker 3: take a while to eat, in a while to be digested. 683 00:31:07,360 --> 00:31:11,440 Speaker 3: Whereas the softness of itself of chicken thighs and legs, 684 00:31:11,840 --> 00:31:14,240 Speaker 3: it's very quickly digested and you don't get that full 685 00:31:14,320 --> 00:31:16,200 Speaker 3: factor from it. I guarantee if you sat down to 686 00:31:16,240 --> 00:31:19,200 Speaker 3: a chicken breast one hundred and fifty grams versus one 687 00:31:19,280 --> 00:31:22,160 Speaker 3: hundred and fifty grams of chicken drumstick, it would be 688 00:31:22,280 --> 00:31:24,560 Speaker 3: much much more feeling to sit and chew through that breast, 689 00:31:24,600 --> 00:31:27,960 Speaker 3: even if you had it crumbed. So it's important just 690 00:31:28,000 --> 00:31:31,560 Speaker 3: for us satiety value as well and overall protein content. 691 00:31:31,920 --> 00:31:33,720 Speaker 1: And with that, you know, you pay your chicken breast 692 00:31:33,760 --> 00:31:36,720 Speaker 1: with some stow fried vegetables and some brown rice compared 693 00:31:36,760 --> 00:31:38,760 Speaker 1: to if you had your thigh with some mashed potato 694 00:31:39,440 --> 00:31:40,959 Speaker 1: and you know, just a little bit of spinach through 695 00:31:40,960 --> 00:31:43,720 Speaker 1: the massed potato, You're not getting that volume and it's 696 00:31:43,840 --> 00:31:45,640 Speaker 1: just not there. So you're eating that meal so much 697 00:31:45,760 --> 00:31:48,360 Speaker 1: faster and you end up overeating it compared to when 698 00:31:48,400 --> 00:31:50,320 Speaker 1: you slow down. You have to chew your food more 699 00:31:50,360 --> 00:31:52,320 Speaker 1: as well. So there's a lot that goes into the 700 00:31:52,360 --> 00:31:55,360 Speaker 1: science behind nutrition, and not just this food is good 701 00:31:55,440 --> 00:31:57,520 Speaker 1: or this food is bad. It's really about how you're 702 00:31:57,560 --> 00:32:00,640 Speaker 1: making up the complete meal as well. Overall, we are 703 00:32:00,680 --> 00:32:03,120 Speaker 1: much bigger fans of breast than thigh. You can make 704 00:32:03,560 --> 00:32:05,880 Speaker 1: thy work. But if the goal is fat loss, or 705 00:32:05,880 --> 00:32:07,720 Speaker 1: if the goal is to create a calorie deficit to 706 00:32:07,720 --> 00:32:10,680 Speaker 1: achieve the fat loss, you will likely get less than 707 00:32:10,720 --> 00:32:12,240 Speaker 1: if you did have something like chicken breast. 708 00:32:12,360 --> 00:32:15,760 Speaker 3: True being served chicken thigh at the party the end 709 00:32:15,760 --> 00:32:17,000 Speaker 3: and I throw that's specure. 710 00:32:17,720 --> 00:32:19,680 Speaker 1: Well, that brings us to the end of the Nutrition Couch, 711 00:32:19,760 --> 00:32:22,040 Speaker 1: and what we will serve is probably something nice like 712 00:32:22,040 --> 00:32:24,640 Speaker 1: a French rose. Got wine on my mind tonight. 713 00:32:24,440 --> 00:32:26,479 Speaker 2: And some cheese, and some cheese would be nice too. 714 00:32:26,560 --> 00:32:29,480 Speaker 1: Actually, it's some nice greeny crackers. All right, we better 715 00:32:29,520 --> 00:32:31,480 Speaker 1: rub this up. We'll do you out food, yes, So 716 00:32:31,640 --> 00:32:33,680 Speaker 1: that brings us to the end of the Nutrition Couch 717 00:32:33,720 --> 00:32:35,960 Speaker 1: for another Sunday. If you haven't done so ready, We 718 00:32:36,000 --> 00:32:38,600 Speaker 1: would absolutely love if you subscribe to the podcast, if 719 00:32:38,600 --> 00:32:41,280 Speaker 1: you left us a positive review, and if you're still interested. 720 00:32:41,640 --> 00:32:44,160 Speaker 1: Our recordings from the Love event are still available on 721 00:32:44,200 --> 00:32:47,360 Speaker 1: our website, the nutritioncouch dot Com. Under the events tab, 722 00:32:47,400 --> 00:32:51,040 Speaker 1: you will find access to all five recordings of Hormones, God, Heuse, 723 00:32:51,080 --> 00:32:54,120 Speaker 1: Fat Loss, Barriers and Psychology to Fat Loss, and also 724 00:32:54,160 --> 00:32:55,880 Speaker 1: the Q and A, the live one that Susie and 725 00:32:55,920 --> 00:32:58,200 Speaker 1: I did for the Brisbane event, all available on the 726 00:32:58,280 --> 00:33:01,640 Speaker 1: Nutrition coouch dot com will catch you guys on Wednesday's 727 00:33:01,640 --> 00:33:02,560 Speaker 1: Product episode. 728 00:33:02,720 --> 00:33:03,360 Speaker 2: Have a great week.