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Speaker 1: Hi, I'm Susie Burrow and I'm Lean Maud and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: us day is leading dieticians bringing you everything that is

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

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Speaker 1: from the Nutrition Couch Today.

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Speaker 2: Inchelin resistance. You may have heard of it, but what

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Speaker 2: is inchulin? What is insulin resistance and why could it

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Speaker 2: be the reason you can't lose weight? A client case

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Speaker 2: study touches on the very common issue of alcohol consumption.

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Speaker 2: How much is too much and are there actually better

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Speaker 2: types that you should choose when you want to enjoy

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Speaker 2: a drink, especially at the moment with many of us

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Speaker 2: at home a whole lot more. Our product review is

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Speaker 2: a plant based yogurt which we always get lots of

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Speaker 2: questions about, and our weekly listener question is about shift work.

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Speaker 2: How do you need to adjust your diet so that

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Speaker 2: it still works even though you were eating when everyone

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Speaker 2: else might be sleeping. But before we get into our

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Speaker 2: nutrition chat on the podcast today, I was thinking in

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Speaker 2: the end that it would probably be quite nice for

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Speaker 2: our listeners to know that we actually walk the talk

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Speaker 2: in this space of lifestyle. I know that you are

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Speaker 2: very committed to your exercise as am I. We both

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Speaker 2: eat pretty well. So I thought, let's give a little

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Speaker 2: bit of insight into what exactly you're doing training wise

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Speaker 2: at the moment. Because you're about twenty four to twenty

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Speaker 2: five weeks pregnant, that bump is getting a little bit

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Speaker 2: more pronounced. How have you adjusted your training at the moment.

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Speaker 3: Definitely harder to hide now. People are like, oh, when they.

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Speaker 2: See me, it's definitely popped in the last few weeks.

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Speaker 3: Training wise, I think for the first twelve weeks, I

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Speaker 3: was very much into for people that follow me online,

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Speaker 3: I did a lot of my strength training I do.

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Speaker 3: My cardio was just long slow walks. That was just

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Speaker 3: my preference over hit type of training. So I used

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Speaker 3: to do sort of three four five days of strength

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Speaker 3: training in the gym and then probably another three four

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Speaker 3: days of longer walk So I'd average out my ten

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Speaker 3: thousand steps throughout the week. Some days I'd get twelve

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Speaker 3: fifteen thousand. Some days I'd just get five thousand if

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Speaker 3: I was busy with work. And then once I sort

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Speaker 3: of found out I was pregnant, I had a lot

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Speaker 3: of sort of just nausea, I had no energy and

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Speaker 3: to be completely Honesstusia. I was a bit fearful of

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Speaker 3: what I wasn't not allowed to do at the gym.

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Speaker 3: Like I wasn't sure if weight training was okay. I

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Speaker 3: wasn't sure if I was allowed to exercises that sort

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Speaker 3: of thing. So very early on I downloaded a pregnancy app.

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Speaker 3: And this is not sponsored at all. I actually paid

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Speaker 3: for it out of my own money. Emily Skyfit her program.

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Speaker 3: She's a Gold Coast based trainer. She's had two pregnancies

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Speaker 3: and she does her pregnancy specific app. And I think

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Speaker 3: that's one of the hardest things I found Susie, because

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Speaker 3: I couldn't find a lot of reputable exercise apps that

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Speaker 3: were actually pregnancy friendly, and I think obviously that comes

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Speaker 3: down to like insurances and that sort of thing. People

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Speaker 3: just don't want to kind of risk it. But I

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Speaker 3: think she was one of maybe two or three that

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Speaker 3: I found, and honestly I went with her because she's

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Speaker 3: an Aussie girl versus the other two. I think us

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Speaker 3: saw UK based, so I just wanted to sort of

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Speaker 3: support AUSSI support locals. So I was using her app

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Speaker 3: and it was very much just there were some weights involved,

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Speaker 3: but it wasn't like in the squad rack or with

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Speaker 3: the big bar bells or that sort of thing. It

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Speaker 3: was more like home base. But I just did it

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Speaker 3: in the gym, so a lot of exercise bands and

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Speaker 3: lighterweight dumbbells and cataballs, that sort of thing. And then

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Speaker 3: once I hit about fifteen sixteen weeks, a lot of

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Speaker 3: that nausea had gone off. I was back to eating

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Speaker 3: you know, better sort of quality food, and I had

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Speaker 3: a lot of my energy back. Like I hit about

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Speaker 3: week fifteen and sixteen, and my energy just literally came

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Speaker 3: back overnight, thank goodness, because I was really struggling. And

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Speaker 3: then I went to see a local physio as well,

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Speaker 3: just and she checked my pelvit health, public flaw and

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Speaker 3: that sort of thing. And then she was saying to me, like,

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Speaker 3: you should be right to do all of your exercises

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Speaker 3: in the gym. Just don't squat too heavy or too low,

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Speaker 3: and obviously don't let anything impact you're growing bumps. Obviously,

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Speaker 3: if I was doing kettlebell swings, I'm not going to

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Speaker 3: bring the kettle will backs you know, smacks my bump

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Speaker 3: or anything like that. Just common sense. So I got

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Speaker 3: a lot more I think confidence in the gym from

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Speaker 3: having discussions with her. We went through some of the

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Speaker 3: exercises that I would be doing, and she sort of

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Speaker 3: cleared me from that safety perspective. So I've got more

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Speaker 3: into back into my weights, using sort of the functional

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Speaker 3: equipment at the gym a lot more in the last

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Speaker 3: couple of weeks. So I'm sort of doing about three

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Speaker 3: gym sessions a week at the moment, sort of using

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Speaker 3: that app still but actually just adding weight twists or

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Speaker 3: a lot of what she does is like body weight squads,

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Speaker 3: which is fine, but I feel really confident. I've still

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Speaker 3: got a lot of my strength, and my bump's not

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Speaker 3: very big, so I'll, you know, add kettlebells or I'll

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Speaker 3: dumb buzzs to that. So I'm not squatting in the

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Speaker 3: squat racks necessarily, but I'm still using more weight than

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Speaker 3: she's sort of recommending in the app, because the pictures

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Speaker 3: of her are demonstrating in the app look like she's

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Speaker 3: well into her third trimester. So I sort of feel

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Speaker 3: better functionally and I'm still able to move around a lot.

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Speaker 3: My bum's still quite small, so I'm doing a lot

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Speaker 3: of more weight based activity and then just my long

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Speaker 3: slide walks as well, which the physio recommended. One of

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Speaker 3: the best things you can do for pregnancy is just

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Speaker 3: keep moving. So on the days that I don't have

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Speaker 3: a lot of energy or I'm just not feeling that great,

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Speaker 3: I'll just head out for a really long walk.

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Speaker 2: Because you get a lot of steps. How many would

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Speaker 2: you be getting at the moment, I.

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Speaker 3: Think that i'd average out ten thousand, Yeah, but I

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Speaker 3: get very very minimal within where we're living at the moment.

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Speaker 3: Whereas when we used to live in a two storytownhouse,

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Speaker 3: so I'd be running up and down the stairs all

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Speaker 3: day long. And then the place before that, I used

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Speaker 3: to walk quite a lot, like down to the coffee shop,

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Speaker 3: you know, around there was this park nearby a couple

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Speaker 3: of years ago where I lived, so i'd get a

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Speaker 3: lot more active sort of steps in. And when I

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Speaker 3: used to work at the hospital, obviously i'd get heaps

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Speaker 3: of just incidental activity sort of steps. So at the moment,

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Speaker 3: day to day, if I don't leave and actually go

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Speaker 3: for a physical walk, I'm barely at two thousand by

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Speaker 3: the end of the day. Like I pretty much go

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Speaker 3: from my office to the bedroom next door to the kitchen,

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Speaker 3: which is right next door. So not a whole lot

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Speaker 3: of opportunity to get steps in my day where we're

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Speaker 3: currently living unless I do some dedicated walk. So how

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Speaker 3: do you monitor just with a fitness watch? Have you

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Speaker 3: got a garment?

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Speaker 2: Oh that's a fitness watch watch. Oh it doesn't even

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Speaker 2: look like one. There you go.

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Speaker 3: It's quite stylish. I know. I get a lot of

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Speaker 3: compliments on this online. Again not sponsored, but I really

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Speaker 3: like it. Yeah, it helps me just keep jack. If

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Speaker 3: I look at my watch and I'm like, you know,

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Speaker 3: two thousand by three pm, I'm like, oh, okay, let's

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Speaker 3: just head out for like fifteen minutes or something. Helps

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Speaker 3: get some vitamin D in as well, which we know

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Speaker 3: a lot of Aussies are very low in coming out

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Speaker 3: of winter.

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Speaker 2: It never ceases to amaze me how shocked people are that,

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Speaker 2: first of all, they actually have a pedometer on their phone. Yes,

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Speaker 2: believe have to show clients that on your if you

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Speaker 2: have a smartphone, whether it's a Samsung or whether it's

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Speaker 2: an iPhone, you will have a pedometer. But when people

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Speaker 2: start to monitor it instantly, I think the research shows

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Speaker 2: you do at least two thousand extra a day where

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Speaker 2: actually start to monitor. So take that as a sign

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Speaker 2: that even if you are not aware of how many

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Speaker 2: steps you're doing, simply monitoring it's a really good way

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Speaker 2: to get motivated. So I think we could have a

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Speaker 2: whole podcast on our exercise programs, but we'll press on.

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Speaker 3: Let's do one on getting steps in because I've got

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Speaker 3: a lot of tips. But that's not even the topic

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Speaker 3: of the podcast today, so let's add it into another one.

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Speaker 2: Susie, we are goin to talk today about insulin resistance,

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Speaker 2: which is a big topic. So I think we will

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Speaker 2: move on, even though, as I said, we could talk

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Speaker 2: to Leanne all day about a training but we will

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Speaker 2: come back to that another time because I think it's

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Speaker 2: always nice to hear what the health professionals who you're

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Speaker 2: getting advice from are are perhaps doing in their life.

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Speaker 2: So we will continue to follow Leanne through her exercise

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Speaker 2: and pregnancy journey and I will share what I do

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Speaker 2: at another time. But to move on. In shun resistance,

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Speaker 2: it's an increasingly common hormonal presentation and I actually personally

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Speaker 2: believe it's a silent epidemic in Australian health because working

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Speaker 2: specifically in weight management, which I have for a really

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Speaker 2: long time and falling into I guess the area of

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Speaker 2: insular resistance. I think it needs to be taken a

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Speaker 2: lot more seriou bi medical practitioners, and I think even

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Speaker 2: dietitians are often in a great position. So to give

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Speaker 2: some insight, Insulin is a hormone that we all have.

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Speaker 2: It's the primary regulator of both fat and glucose metabolianism

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Speaker 2: in the body. And basically we secrete insulin from the

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Speaker 2: pancreas whenever we eat carbohydrate containing food. So it's completely

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Speaker 2: normal to have insulin. We will have it, and ideally

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Speaker 2: the body keeps it at a controlled level. Now, what

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Speaker 2: happens over time, particularly when we gain weight as we

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Speaker 2: get older and secondly reduce muscle mass or amount of

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Speaker 2: resistance training that we do, is that over time our

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Speaker 2: body can, in some cases, usually with a genetic predisposition,

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Speaker 2: become resistant to that hormone over time. And it's basically

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Speaker 2: very very early diabetes. So people about ten years out

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Speaker 2: from getting full type two diabetes, which affects you know,

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Speaker 2: at least a million Austraans, and I think it's another

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Speaker 2: million who aren't diagnosed yet, really high numbers, and continue

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Speaker 2: to expect it to increase over time. Is that basically

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Speaker 2: the body becomes less and less efficient with using this hormone,

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Speaker 2: and the more insulin that you have floating around in

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Speaker 2: the body, because it's not getting into the cellars that

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Speaker 2: should be to digest your glucose properly, because often that

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Speaker 2: cell wall has been clogged up with fat mass, and

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Speaker 2: then perhaps you're not moving as much so you've got

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Speaker 2: more and more weight to work through. Is that because

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Speaker 2: the body has to get that glucose from carbohydrate into

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Speaker 2: the cell. It can't just sit out in the blood

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Speaker 2: because high blood glucose is not healthy for us, and

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Speaker 2: of course very high blood glucose is indicative of full

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Speaker 2: blown diabetes. The body but pancreas basically secretes more insulin.

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Speaker 2: So the more insulin we have floating around, unfortunately, the

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Speaker 2: less likely we are to metabolize fat. Because one of

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Speaker 2: the functions of insulin is to store fat. It's a

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Speaker 2: great hormone when you want to gain weight or people

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Speaker 2: who are gaining muscle tissue, they'll be using insulin to

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Speaker 2: store So what I see typically with clients when they

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Speaker 2: present is that they're usually quite significantly overweight. This isn't

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Speaker 2: something if you've got five or ten kilos on it's

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Speaker 2: usually someone who's carrying twenty thirty kilos. Is that they

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Speaker 2: will try and reduce their carbohydrate intake over time, and

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Speaker 2: normally in a person who was not insulin resistant, they

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Speaker 2: would then lose weight. But what happens is in this

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Speaker 2: cohort of people is that when they reduce their calorie

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Speaker 2: and their carbohydrate intake, nothing happens with their weight. And

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Speaker 2: that is basically suggesting that when their body is exposed

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Speaker 2: to glucose from carbohydrate, the body's trying so hard to

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Speaker 2: break down that and get it into the cell, but

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Speaker 2: the insulin is not working, so the body produces more

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Speaker 2: and the more insulin, the more fat mass, and you

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Speaker 2: basically can't metabolize fat in the same way as someone

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Speaker 2: who was not insulin resistant. So the other indicative aspect

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Speaker 2: of this is that they're quite significantly overweight, because it's

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Speaker 2: quite easy to eat five kilos overweight even ten. But

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Speaker 2: when you've see people who are eating quite well and

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Speaker 2: carrying twenty thirty forty kilos, usually there's a hormonal underpinning

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Speaker 2: that's driving that quite rapid weight gain and actively preventing

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Speaker 2: weight loss. So there's also degrees. So someone who has

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Speaker 2: slight insulin resistance, often they'll respond really well to reducing

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Speaker 2: the carbohydrate amount in their diet. And I'm not talking

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Speaker 2: low carb man, I'm talking, you know, slight reductions, maybe

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Speaker 2: less carbohydrate at night and higher protein meals through the day,

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Speaker 2: so maybe eggs on toast for breakfast or tuna salad

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Speaker 2: with a bit of corn, and then less carbon at nighttime,

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Speaker 2: and they'll lose weight as normal, and that will naturally

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Speaker 2: bring their insulince down and they can lose weight. But

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Speaker 2: I'm talking about people who, no matter what they do

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Speaker 2: with their diet and calorie control, they're just almost flatlined.

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Speaker 2: And that's a sign to me. If I start a

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Speaker 2: client who might be eighty ninety kilos, I'll give them

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Speaker 2: a meal plan that's thirty forty percent carbohydrate, of course,

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Speaker 2: encouraging them to walk a lot more because that's obviously

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Speaker 2: really good for the blood. And then what happens is

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Speaker 2: nothing happens, and I'll send them off for the doctor

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Speaker 2: to get a glucose tolerance test, which is the key

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Speaker 2: way to diagnose insulin resistance, and sometimes the insulin levels

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Speaker 2: whenever they carbohydrate peaks an hour or two later, when

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Speaker 2: it should be going down, it goes up, which is

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Speaker 2: a sign the body is actively resistant to that hormone.

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Speaker 2: And in many cases now lean I will need them

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Speaker 2: to get medication, and there's a growing range of these

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Speaker 2: medications and really up to date GPS or endochronologists so

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Speaker 2: onto these and that can make it a lot easier

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Speaker 2: for people to one bring the insulin levels down so

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Speaker 2: they can actively metabolize fat, but also it takes care

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Speaker 2: of a lot of the hunger because a lot of

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Speaker 2: people with insulin resistance are really really hungry because their

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Speaker 2: body is not getting their natural energy into the cellars

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Speaker 2: it should be, so their appetite and energy regulation is

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Speaker 2: not great. Now I'll hand over to you in a second.

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Speaker 2: But the other thing I would say is a lot

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Speaker 2: of doctors are reluctant to diagnose this, and what they'll

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Speaker 2: do is they'll take a fasting glucose level or a

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Speaker 2: fasting insulin and they'll say, oh, no, you're fine, and

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Speaker 2: that's not the case. To truly diagnose insulin resistance, you

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Speaker 2: need a glucose tolerance test with insulin so they can

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Speaker 2: assess what's happening to your insulin levels. An hour and

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Speaker 2: two hours after you've consumed glucose. Otherwise it can you

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Speaker 2: can have it and still not know. So it's really

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Speaker 2: also a matter of getting the right doctor and the

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Speaker 2: right specialists to be working on this, and a lot

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Speaker 2: unfortunately in general practice and not up to speed with

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Speaker 2: how important it is the insulin plays in weight control

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Speaker 2: and how even if you are perfect with your diet,

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Speaker 2: perfect with your exercise, if your insulance too high, you

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Speaker 2: will not lose weight. And that's why we see it

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Speaker 2: as dietitians often because people often come to us when

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Speaker 2: typical easy diets that they can follow online are not

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Speaker 2: working for them.

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Speaker 3: Absolutely great summary, Susie, and this is definitely your specialty area.

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Speaker 3: So I don't have much to add, but I will

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Speaker 3: just sort of reiterate the importance of a few things

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Speaker 3: that you mentioned. You know, particularly we hear from clients. Oh,

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Speaker 3: you know, my GP didn't want to do that on

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Speaker 3: my GP said it wasn't a concern. If that's what

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Speaker 3: you're hearing, go and get another GP. Shop around. You know,

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Speaker 3: there are good doctors, there are bad doctors. There are

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Speaker 3: good dietitians, there are bad dietitians. There are you know,

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Speaker 3: good mechanics, bad mechanics. Just because you had a bad

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Speaker 3: experience doesn't mean that you shouldn't take your own health

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Speaker 3: within your control and go and get another opinion. So

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Speaker 3: absolutely what Susi said, it's really important to get the

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Speaker 3: proper test. You can't sit at home and think, well,

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Speaker 3: I'm not losing weight, nothing's happening. Of course some insulin

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Speaker 3: resistant and then go order yourself some meds offline. No,

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Speaker 3: absolutely don't do that. It should absolutely be managed by

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Speaker 3: your healthcare professional, so a doctor plus minus a dietician

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Speaker 3: as well. And Susie mentioned there's a lot of different

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Speaker 3: types of medications as well. And I know all of

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Speaker 3: our listeners. You know, Susie and I are very much

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Speaker 3: health first, you know, holistic health, but there's also a

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Speaker 3: way that holistic health can complement modern medicine as well.

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Speaker 3: And for a lot of our patients and clients who

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Speaker 3: are insulin resistance, most of them do need the help

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Speaker 3: of some medications. So it's absolutely okay, don't feel like

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Speaker 3: you've failed or you can do it on your own.

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Speaker 3: That medication, at least initially is just going to make

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Speaker 3: things so much easier for you. So please don't be

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Speaker 3: resistant to that because it's probably going to help make

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Speaker 3: things so much easier until you can get this under

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Speaker 3: control a little bit, then you can start tapering down

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Speaker 3: the medication and hopefully one day coming off it completely

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Speaker 3: as well. So I think a lot of c medication

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Speaker 3: is as a bad thing, And Zuzie, I've worked with

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Speaker 3: a lot of health professionals, you know, physios ot is

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Speaker 3: that sort of thing, and we don't even want to

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Speaker 3: take panatoll when we have a headache, like we're that

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Speaker 3: anti sort of medication. We just want to do things

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Speaker 3: a natural, healthy way. But I do think insulin resistance

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Speaker 3: is one of those conditions where medication can be very

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Speaker 3: very helpful. And there are quite a lot of side

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Speaker 3: effects as well, so definitely shop around if your GP

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Speaker 3: or your doctor prescribes a certain type of medication for

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Speaker 3: your injulin resistance. There are many different ones on the market,

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Speaker 3: as Susie mentioned, So if you're getting side effects, you're

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Speaker 3: getting nausea, you're getting huge appetites, or you know, you're

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Speaker 3: gaining weight instead of losing weight that sort of thing,

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Speaker 3: or maybe you're you know, having problems with your bows

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Speaker 3: anything like that, just shop around and change the medication

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Speaker 3: or change the amount of it, of course, working in

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Speaker 3: combination with your doctor as well. I think some important

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Speaker 3: take home messages.

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Speaker 2: I think the interesting thing about medication was absolutely you know,

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Speaker 2: starting to work in this area. And I was lucky

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Speaker 2: I came across an endochronologist early in my career who

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Speaker 2: was a specialist in this area. He sadly retired, but

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Speaker 2: he really was a guru way ahead of his time. Now,

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Speaker 2: in the old days, everyone was quite anti medication. Even

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Speaker 2: as a dietician, I would always sort of push for

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Speaker 2: diet and exercise. And as I get older and a

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Speaker 2: little bit more experienced and perhaps a bit more life

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Speaker 2: experience myself with children, myself, and knowing how time poor

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Speaker 2: people are, is that I sort of dead and think, right,

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Speaker 2: this is not easy, Like losing twenty thirty kilos is

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Speaker 2: not easy. It's a long term project at least six months,

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Speaker 2: and it requires a lot of focus. Now, the issue

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Speaker 2: for many of us when we have high insulance is

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Speaker 2: it really drives appetite, which makes diet compliance really challenging.

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Speaker 2: And until you break down those levels and bring them

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Speaker 2: right down, it's really hard to be compliant with lower

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Speaker 2: calorie diets. And also you have to be incredibly organized

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Speaker 2: because it's a lot of meal prep. It's not easy

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Speaker 2: to do it. And I think as I get older,

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Speaker 2: if there are medications available to make it easier, that

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Speaker 2: will ultimately stop you getting type two diabetes, which will

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Speaker 2: really help you losing twenty thirty kilos. Like one of

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Speaker 2: my most insulin resistant clients has lost forty kilos with

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Speaker 2: the help of one of these new medications. Now, this

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Speaker 2: is not for us to prescribe. Absolutely, we are not

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Speaker 2: medical professionals. It is in conjunction with a skilled GP

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Speaker 2: or endocrinologist. Absolutely, I do not prescribe medication. All I

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Speaker 2: will do is refer them to the right professional should

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Speaker 2: I feel that there may be a need for it.

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Speaker 2: But I'm a bit of you know, use what's available

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Speaker 2: because life is already pretty tough. And the fact that

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Speaker 2: there is this growing range of both appetite suppressants but

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Speaker 2: also insulin sensitizers and appetite reduces out there, I'd use

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Speaker 2: them a lot more and clients get great results. It's motivating,

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Speaker 2: and ultimately what we're doing is preventing type two diabetes.

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Speaker 2: So you can't tell me this isn't a really important

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Speaker 2: area for health in general, that we target this increasingly

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Speaker 2: common problem early because in ten years all these people

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Speaker 2: are going to get type two diabetes if we don't.

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Speaker 2: So I think we really need to take insulin resistance

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Speaker 2: as a diagnosis a lot more seriously.

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Speaker 3: Absolutely, and will also take that into our own health

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Speaker 3: and our own hands, because, as you said, a lot

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Speaker 3: of us skip the step of insulin resistance and it's

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Speaker 3: like bam, We've got full on diabetes and it's like crap,

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Speaker 3: how did we even get here? So, you know, if

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Speaker 3: you're someone that isn't feeling the best, is struggling with

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Speaker 3: their weight loss, you know, is lacking an energy, is

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Speaker 3: having other signs and symptoms in your body, go to

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Speaker 3: your GP and go get a blood test. It's a

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Speaker 3: sanded blood test. I'm a big fan of having most

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Speaker 3: of my clients get bloods at least once a year,

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Speaker 3: Susie to check simple things like iron and vitamin D

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Speaker 3: and their glucose levels and that sort of thing, because

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Speaker 3: too often it's not until we're lying on a heap

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Speaker 3: on the floor and things have gotten really really bad

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Speaker 3: that we go, hey, maybe I should go see someone.

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Speaker 3: So this is your little reminder and your little alarm

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Speaker 3: bell that if you haven't had some bloods in a

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Speaker 3: couple of year time, or you're not feeling your best,

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Speaker 3: or you just you know your body best. If something

397
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Speaker 3: feels off, go and investigate that. And you know a

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Speaker 3: lot of us are still working from home. We're in lockdown.

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Speaker 3: We may may or may not have a little bit

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Speaker 3: of extra time up oss sleeves, but doctors haven't always

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Speaker 3: will be open, pandemic or not. You know, you can't

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Speaker 3: stop people from getting access to great healthcare. So please

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Speaker 3: take that into your hands and perhaps go and have

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Speaker 3: a chat with your GP, and if you don't have

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Speaker 3: a good one, or you're looking around, you know, do

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Speaker 3: some research and come up with one that you know

407
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Speaker 3: thinks about a holistic approach, but is also open to

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Speaker 3: using medications and blood tests you know, where needed to

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Speaker 3: diagnose some of these easy conditions that can be you know,

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Speaker 3: well managed if we have the right information and the

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Speaker 3: access to the right healthcare professionals.

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Speaker 2: So some clinical science, just to summarize that would suggest

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Speaker 2: to me, you could have insulin resistance. If you've got

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Speaker 2: a family history of type two diabetes or I had

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Speaker 2: gestational diabetes, you must have this test, the glucose tolerance

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Speaker 2: tests with insulin regularly. It's distinct abdomino obesity. If you

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Speaker 2: carry all your weight around your tummy and your waste

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Speaker 2: measurement is ninety one hundred centimeters, very suggestive that your

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Speaker 2: insulin is not working well. If you try really hard

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Speaker 2: with your diet, you eat controlled calories, you exercise and

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Speaker 2: nothing is happening another sign. Or if you're extremely tired

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Speaker 2: and you're craving sugar, these are all very distinct signs

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Speaker 2: that your insulin is not working as effectively as it

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Speaker 2: should be and it's time to get some further tests.

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Speaker 3: Yeah.

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Speaker 2: I love that.

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Speaker 3: And you mentioned a big one in terms of that

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Speaker 3: abdominal fat storage as well. So we were talking about

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Speaker 3: perimenopause and menopause on the podcast a few weeks ago.

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Speaker 3: So that's sort of another symptom there, and another symptom

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Speaker 3: that's going to lead us into our next discussion, Susie,

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Speaker 3: is that abdominal fat storage and alcohol. Because typical when

433
00:19:00,359 --> 00:19:02,879
Speaker 3: we see clients drinking too much alcohol, where do they

434
00:19:02,960 --> 00:19:05,760
Speaker 3: store it on their belly? So let's have a good

435
00:19:05,840 --> 00:19:09,560
Speaker 3: chat about alcohol, Susie. Because we miss drive July completely.

436
00:19:09,600 --> 00:19:11,640
Speaker 3: I think we did plan on putting something in about

437
00:19:11,720 --> 00:19:14,800
Speaker 3: dry July in the body, but July's escape to somewhere

438
00:19:14,840 --> 00:19:18,000
Speaker 3: practically a way into September by the time this podcast launches,

439
00:19:18,640 --> 00:19:21,280
Speaker 3: so now's a better time than anything to think about alcohol.

440
00:19:21,760 --> 00:19:23,959
Speaker 3: I love a drink, obviously, when I'm not pregnant, Susie,

441
00:19:23,960 --> 00:19:26,080
Speaker 3: I'm sure you love having a glass of wine or

442
00:19:26,080 --> 00:19:28,080
Speaker 3: a drink as well. What's your drink of poison?

443
00:19:28,080 --> 00:19:31,119
Speaker 2: Out of curiosity, I do really enjoy a drink, but

444
00:19:31,200 --> 00:19:34,400
Speaker 2: I don't need to have a drink, so going out

445
00:19:34,440 --> 00:19:36,119
Speaker 2: for drinks with friends and having a big night, I

446
00:19:36,160 --> 00:19:38,120
Speaker 2: like a bog c lim and soda. That's my spirit

447
00:19:38,160 --> 00:19:41,399
Speaker 2: of choice one. I guess it's because it is lower calorie,

448
00:19:41,400 --> 00:19:44,120
Speaker 2: but I also prefer the taste because you can sort

449
00:19:44,119 --> 00:19:47,240
Speaker 2: of mask it. I love a good French champagne, and

450
00:19:47,359 --> 00:19:49,520
Speaker 2: again that's more likely when I'm with my friends or

451
00:19:49,560 --> 00:19:52,040
Speaker 2: having a really relaxed night. I wouldn't just crack open

452
00:19:52,080 --> 00:19:55,840
Speaker 2: a bottle, but if you know, probably on four nights

453
00:19:56,040 --> 00:19:58,840
Speaker 2: maybe five Now I would because I'm at home a

454
00:19:58,880 --> 00:20:02,240
Speaker 2: lot more. I have a friend Rose, but I have

455
00:20:02,320 --> 00:20:04,679
Speaker 2: to be honest with you, Lianne. I my husband, he's

456
00:20:04,760 --> 00:20:06,760
Speaker 2: quite a big drinker, and he just laughs at me.

457
00:20:07,240 --> 00:20:11,760
Speaker 2: I would have probably a third, maybe half a glass,

458
00:20:12,200 --> 00:20:14,240
Speaker 2: and I sit on it for like two or three hours,

459
00:20:14,240 --> 00:20:18,000
Speaker 2: so I enjoy the ritual of it. I have a sip,

460
00:20:18,040 --> 00:20:20,040
Speaker 2: but I'm not a big drinker. And that's one of

461
00:20:20,040 --> 00:20:23,119
Speaker 2: the things I really noticed about my clients who are drinkers.

462
00:20:23,640 --> 00:20:26,199
Speaker 2: I find that big drinkers, the people getting through a

463
00:20:26,200 --> 00:20:30,560
Speaker 2: bottle a night or who have trouble limiting, they fast drinkers,

464
00:20:31,160 --> 00:20:33,280
Speaker 2: so they will polish off. Like I was walking with

465
00:20:33,320 --> 00:20:35,160
Speaker 2: a friend recently and we grab one of those walk

466
00:20:35,200 --> 00:20:38,679
Speaker 2: and go cocktails and I had had I reckon a

467
00:20:38,800 --> 00:20:41,960
Speaker 2: quarter and she'd finish the drink. So drinkers tend to

468
00:20:42,000 --> 00:20:44,080
Speaker 2: be quick drinkers. And so when I'm trying to reduce

469
00:20:44,119 --> 00:20:46,159
Speaker 2: my clients intake of alcohol, because I don't like them

470
00:20:46,200 --> 00:20:48,000
Speaker 2: to go cold turkey, I like them to factor in

471
00:20:48,040 --> 00:20:50,399
Speaker 2: what they enjoy. But I'm trying to teach them to

472
00:20:50,480 --> 00:20:53,480
Speaker 2: drink more slowly. And I suggest that a glass, a

473
00:20:53,560 --> 00:20:56,760
Speaker 2: small glass, should last at least forty minutes to an hour.

474
00:20:57,280 --> 00:20:59,760
Speaker 2: And when you propose that to people and they laugh

475
00:20:59,760 --> 00:21:01,400
Speaker 2: at you, that's how you get an idea. If they're

476
00:21:01,480 --> 00:21:04,000
Speaker 2: quick drinkers or not, because it's like anything, when we

477
00:21:04,080 --> 00:21:06,880
Speaker 2: mindlessly do things, whether it's chocolate or whether it's wine,

478
00:21:07,080 --> 00:21:09,480
Speaker 2: we're not registering or we're doing it mindlessly. And that's

479
00:21:09,520 --> 00:21:12,560
Speaker 2: what I observe with big alcohol consumers. It becomes a

480
00:21:12,640 --> 00:21:15,920
Speaker 2: mindless consumption and they drink really quickly. They don't really

481
00:21:15,920 --> 00:21:18,440
Speaker 2: taste it. It's a habit. Obviously, it's a little bit

482
00:21:18,440 --> 00:21:21,880
Speaker 2: cathartic in the sense that they're using it stress relief,

483
00:21:21,920 --> 00:21:24,960
Speaker 2: for using it to relax, and before you know it,

484
00:21:25,160 --> 00:21:27,400
Speaker 2: you've polished off half a bottle. So I think that's

485
00:21:27,480 --> 00:21:29,680
Speaker 2: my message to a lot of people. If you enjoy

486
00:21:29,680 --> 00:21:31,639
Speaker 2: a drink, and I have no issue with it, you know,

487
00:21:31,640 --> 00:21:33,520
Speaker 2: I think the public health guidelines that have at least

488
00:21:33,520 --> 00:21:36,320
Speaker 2: two alcohol free days, but you've got to learn to

489
00:21:36,400 --> 00:21:39,680
Speaker 2: drink slowly and savor it and take your time, because otherwise,

490
00:21:39,760 --> 00:21:41,920
Speaker 2: before you know it, it's like sweet food. The more

491
00:21:41,960 --> 00:21:43,800
Speaker 2: you have, the more you want, and what starts as

492
00:21:43,800 --> 00:21:46,440
Speaker 2: a glass or two becomes a bottle. And particularly in Lockdown,

493
00:21:46,600 --> 00:21:48,760
Speaker 2: I think it's well documented people are drinking a whole

494
00:21:48,800 --> 00:21:52,080
Speaker 2: lot more than they ever have. We are interrupting this

495
00:21:52,160 --> 00:21:54,439
Speaker 2: episode to bring you a quick break and introduce you

496
00:21:54,480 --> 00:21:59,960
Speaker 2: to this episode sponsor Anna Luisa Jewelry. That's Ana Luisa.

497
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498
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500
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501
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503
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Speaker 3: Well, thank you, Susie. I cannot get enough of my

504
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505
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506
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511
00:22:41,440 --> 00:22:44,320
Speaker 2: During now, let's head on back to our podcast episode.

512
00:22:44,840 --> 00:22:47,479
Speaker 2: Particularly in Lockdown, I think it's well documented people are

513
00:22:47,520 --> 00:22:49,199
Speaker 2: drinking a whole lot more than they ever have.

514
00:22:49,720 --> 00:22:52,520
Speaker 3: Oh absolutely, And I just remember a year ago, probably

515
00:22:52,560 --> 00:22:54,800
Speaker 3: year and a half ago now, when all this lockdown

516
00:22:54,880 --> 00:22:57,720
Speaker 3: sort of things started. The lines outside of Dan, Murphy's

517
00:22:57,720 --> 00:22:59,959
Speaker 3: and Liquor Land like Oh my God, like forgets to

518
00:23:00,000 --> 00:23:02,960
Speaker 3: weather paper craze that the alcohol shops were going crazy.

519
00:23:03,040 --> 00:23:05,439
Speaker 3: People were stocking out big time. So I think it's

520
00:23:05,480 --> 00:23:08,439
Speaker 3: a really important discussion to have, and I agree with you.

521
00:23:08,480 --> 00:23:11,159
Speaker 3: I think quick drinkers it is a thing because you

522
00:23:11,200 --> 00:23:13,400
Speaker 3: can almost drink it. Some of these alcoholic drinks taste

523
00:23:13,440 --> 00:23:16,600
Speaker 3: like cordial, like they're delicious, they're full of sugar, they're

524
00:23:16,640 --> 00:23:18,679
Speaker 3: just they're so easy to drink. It's like drinking a

525
00:23:18,720 --> 00:23:21,040
Speaker 3: juice box or drinking a Cordial. So I do think

526
00:23:21,080 --> 00:23:23,520
Speaker 3: that if you're someone that struggles with the amount or

527
00:23:23,560 --> 00:23:26,919
Speaker 3: limiting that having something that's not as sweet, such as

528
00:23:26,920 --> 00:23:30,040
Speaker 3: a vodka limb soda can be an easy strategy. But

529
00:23:30,080 --> 00:23:32,639
Speaker 3: I'm always if anyone listens to my own Podcastly and

530
00:23:32,640 --> 00:23:35,600
Speaker 3: More Nutrition podcast, we've chatted many times about choosing the

531
00:23:35,640 --> 00:23:38,120
Speaker 3: thing that you want most. So my drink of choice,

532
00:23:38,160 --> 00:23:40,280
Speaker 3: obviously you haven't had it in six months now. Susie

533
00:23:40,320 --> 00:23:42,560
Speaker 3: is a beautiful French Rose as well. I'm a big

534
00:23:42,640 --> 00:23:44,480
Speaker 3: Rose fan, but I agree with you, it has to

535
00:23:44,480 --> 00:23:47,800
Speaker 3: be French or it just doesn't count. So that's my

536
00:23:47,880 --> 00:23:50,119
Speaker 3: drink of choice, particularly in the warmer weather in summer,

537
00:23:50,160 --> 00:23:52,000
Speaker 3: and as I said, I'd be happy with just one

538
00:23:52,119 --> 00:23:54,560
Speaker 3: or two glasses as a social occasional that sort of thing.

539
00:23:54,600 --> 00:23:56,280
Speaker 3: I don't crack open bottles when I'm at home by

540
00:23:56,280 --> 00:23:58,919
Speaker 3: myself or anything like that, because the temptation to just

541
00:23:59,000 --> 00:24:01,320
Speaker 3: polish it off is just too much, and I do

542
00:24:01,480 --> 00:24:03,760
Speaker 3: like that. A lot of the what do you call

543
00:24:03,800 --> 00:24:07,560
Speaker 3: them like alcohol shops are serving you know, smaller sort

544
00:24:07,560 --> 00:24:09,800
Speaker 3: of one to two standard drinks, like really small like

545
00:24:09,880 --> 00:24:12,879
Speaker 3: Jacob's Creek does really little champagnes and a little bottle

546
00:24:12,880 --> 00:24:15,359
Speaker 3: of red wine, and another brand does like a little

547
00:24:15,400 --> 00:24:17,280
Speaker 3: like I think one point two or two standard drinks

548
00:24:17,320 --> 00:24:19,040
Speaker 3: of a little red wine thing as well, So instead

549
00:24:19,080 --> 00:24:21,359
Speaker 3: of buying the full seven to fifty mil bottle of wine,

550
00:24:21,400 --> 00:24:23,960
Speaker 3: you can get smaller amounts as well. And there's also

551
00:24:23,960 --> 00:24:27,480
Speaker 3: a growing range of alcohol free options as well, which

552
00:24:27,480 --> 00:24:29,200
Speaker 3: I've tried a lot of them in pregnancy, and honestly,

553
00:24:29,240 --> 00:24:31,600
Speaker 3: they just don't cut it. I spent close to fifty

554
00:24:31,600 --> 00:24:34,280
Speaker 3: dollars on a fake gin which I found in Woolworts,

555
00:24:34,320 --> 00:24:38,040
Speaker 3: which is incredibly expensive. Susie, Oh my goodness, David had

556
00:24:38,080 --> 00:24:40,240
Speaker 3: a normal gin one night one of our favorite drinks

557
00:24:40,280 --> 00:24:43,240
Speaker 3: is a sharaz gin. It's beautiful, and he was having

558
00:24:43,280 --> 00:24:45,320
Speaker 3: one of them, and I had my fake gin from Woolworths,

559
00:24:45,520 --> 00:24:47,920
Speaker 3: and honestly, I used about the equivalent of what would

560
00:24:47,960 --> 00:24:49,720
Speaker 3: have been full shots, Like I think I would have put,

561
00:24:49,840 --> 00:24:52,000
Speaker 3: you know, what's a shot thirty meals probably over one

562
00:24:52,040 --> 00:24:54,639
Speaker 3: hundred mils in with this tonic to just try and

563
00:24:54,720 --> 00:24:57,240
Speaker 3: get some sort of taste in there, and it honestly

564
00:24:57,280 --> 00:24:59,040
Speaker 3: just ended up tasting like Cordia. I poured it down

565
00:24:59,080 --> 00:25:00,679
Speaker 3: the drain. I was like, it's not even worth it.

566
00:25:00,680 --> 00:25:02,119
Speaker 3: I just went, you know, made myself a cup of

567
00:25:02,200 --> 00:25:05,120
Speaker 3: tea after that. And I've tried some of the alcohol

568
00:25:05,119 --> 00:25:07,879
Speaker 3: free siders as well, and they're not much better there.

569
00:25:07,880 --> 00:25:10,760
Speaker 3: It just tastes like you're drinking some soft drink or something.

570
00:25:10,880 --> 00:25:13,000
Speaker 3: So the goal is not to drink or you know

571
00:25:13,040 --> 00:25:14,600
Speaker 3: that sort of thing. There's a growing range of non

572
00:25:14,640 --> 00:25:17,399
Speaker 3: alcoholic options, but I think they are quite high in

573
00:25:17,440 --> 00:25:19,639
Speaker 3: sugar and quite high in calories as well. So my

574
00:25:19,720 --> 00:25:21,320
Speaker 3: preference is just have a cup of tea, go to

575
00:25:21,320 --> 00:25:23,920
Speaker 3: bed and call it a night at the moment, rather

576
00:25:23,960 --> 00:25:25,080
Speaker 3: than do the alcohol free.

577
00:25:25,240 --> 00:25:27,720
Speaker 2: We're very honest here, very honest on the nutri should

578
00:25:27,720 --> 00:25:29,880
Speaker 2: couch should be pleased to know? I love that. Yeah,

579
00:25:29,960 --> 00:25:30,240
Speaker 2: we are.

580
00:25:30,440 --> 00:25:32,280
Speaker 3: We're not gonna We're not gonna be su here, guys.

581
00:25:32,480 --> 00:25:34,600
Speaker 3: I'm not a fan of the alcohol free you know options,

582
00:25:34,600 --> 00:25:37,200
Speaker 3: but if they're your jam, that's absolutely okay. But let's

583
00:25:37,280 --> 00:25:39,960
Speaker 3: quickly chat about I guess the energy density of alcohol,

584
00:25:40,000 --> 00:25:43,640
Speaker 3: because alcohol is what we would consider our fourth macronutrient,

585
00:25:43,680 --> 00:25:47,200
Speaker 3: along with carbohydrates, proteins, and fats. We should count alcohol

586
00:25:47,280 --> 00:25:49,399
Speaker 3: as a macronutrient because it provides our body with a

587
00:25:49,400 --> 00:25:51,679
Speaker 3: lot of energy or a lot of calories, but no

588
00:25:51,800 --> 00:25:54,840
Speaker 3: real nutritional benefits. So it's something that we don't need

589
00:25:54,840 --> 00:25:57,359
Speaker 3: to have, but I'll acknowledge that it is something that

590
00:25:57,440 --> 00:26:00,199
Speaker 3: a lot of us quite enjoy. But again, it's that

591
00:26:00,240 --> 00:26:03,200
Speaker 3: sort of I guess that dose response, like it's how

592
00:26:03,280 --> 00:26:05,119
Speaker 3: much is too much for a lot of people? And

593
00:26:05,200 --> 00:26:08,399
Speaker 3: if you've got that addictive type personality, you might be

594
00:26:08,400 --> 00:26:10,879
Speaker 3: better off just saying no to alcohol the majority of

595
00:26:10,880 --> 00:26:13,200
Speaker 3: the time, because when you do say yes, it's very,

596
00:26:13,320 --> 00:26:15,240
Speaker 3: very difficult for you to stop. So this isn't even

597
00:26:15,280 --> 00:26:17,440
Speaker 3: just from a weight loss perspective, because we know that

598
00:26:17,800 --> 00:26:20,600
Speaker 3: alcohol itself is very energy dense, it contributes a lot

599
00:26:20,600 --> 00:26:23,280
Speaker 3: of calories no real nutrition, So we're adding a lot

600
00:26:23,320 --> 00:26:26,000
Speaker 3: of extra calories into our diet, not really getting much

601
00:26:26,080 --> 00:26:27,920
Speaker 3: energy from it, and it's not feeling. And the other

602
00:26:27,960 --> 00:26:31,000
Speaker 3: thing with alcohol and weight loss is that when you drink, Susie,

603
00:26:31,000 --> 00:26:33,760
Speaker 3: you tend to crave more of that high fat, high

604
00:26:33,800 --> 00:26:35,879
Speaker 3: salty food. So I know that when I drink, I

605
00:26:35,920 --> 00:26:38,520
Speaker 3: love nothing more than a cheese platter or some potato

606
00:26:38,640 --> 00:26:40,920
Speaker 3: chips or something like that. Or if I'm talking a

607
00:26:41,000 --> 00:26:43,360
Speaker 3: lot younger here, back in my early you know, clubbing

608
00:26:43,440 --> 00:26:45,040
Speaker 3: nights out days, when I was in my you know,

609
00:26:45,240 --> 00:26:48,480
Speaker 3: eighteen nineteen twenty twenty one, we'd go roll through the

610
00:26:48,520 --> 00:26:50,800
Speaker 3: you know, kebab shop at two am or something like that.

611
00:26:50,920 --> 00:26:52,760
Speaker 3: So a lot of the times, drinking a lot of

612
00:26:52,800 --> 00:26:55,800
Speaker 3: alcohol isn't conducive to help or weight loss, but we

613
00:26:55,840 --> 00:26:58,480
Speaker 3: can definitely include it as part of a healthy lifestyle.

614
00:26:58,680 --> 00:27:00,960
Speaker 3: But I do think that sort of two to three

615
00:27:01,000 --> 00:27:03,240
Speaker 3: drinks a night should be a maximum limit, and that

616
00:27:03,400 --> 00:27:05,520
Speaker 3: only you know, one to two times a week for

617
00:27:05,560 --> 00:27:07,720
Speaker 3: the majority of people. I actually think our public house

618
00:27:07,760 --> 00:27:11,920
Speaker 3: guidelines around alcohol are too high, SUSI, that's my honest opinion.

619
00:27:11,920 --> 00:27:14,400
Speaker 3: In terms of the recommendations for alcohol. I do love

620
00:27:14,400 --> 00:27:16,240
Speaker 3: that our guidelines say that you should have at least

621
00:27:16,280 --> 00:27:18,840
Speaker 3: two days off from alcohol a week. But honestly, I

622
00:27:18,880 --> 00:27:20,800
Speaker 3: say to my clients, it should be like, you know,

623
00:27:20,920 --> 00:27:23,560
Speaker 3: five alcohol three days a week, potentially one or two

624
00:27:23,600 --> 00:27:25,840
Speaker 3: a week that you're having a nice drink as part

625
00:27:25,840 --> 00:27:28,960
Speaker 3: of a you know, enjoyment or social aspect or something

626
00:27:29,040 --> 00:27:30,600
Speaker 3: like that, or because you love the taste and the

627
00:27:30,640 --> 00:27:32,560
Speaker 3: pleasure of it, but it should be in sort of

628
00:27:32,880 --> 00:27:35,879
Speaker 3: one two three standard drinks maximum. And that brings us

629
00:27:35,880 --> 00:27:38,200
Speaker 3: down to you know, what is a standard drink as well,

630
00:27:38,200 --> 00:27:40,119
Speaker 3: because a shot of alcohol or a shot of spirit

631
00:27:40,400 --> 00:27:42,880
Speaker 3: is thirty meals. And I think, correct me if I'm

632
00:27:42,880 --> 00:27:45,200
Speaker 3: wrong sousy about stand a glass of wine is about

633
00:27:45,400 --> 00:27:47,320
Speaker 3: one hundred and twenty or one hundred and fifty meals.

634
00:27:47,560 --> 00:27:49,920
Speaker 2: The standard's meant to be one twenty. But of course

635
00:27:50,000 --> 00:27:52,560
Speaker 2: what happens now is they offer us the double shot,

636
00:27:52,640 --> 00:27:55,359
Speaker 2: like they say during the Large Lives, and I think

637
00:27:55,480 --> 00:27:57,199
Speaker 2: what I would I've just looked at by because I

638
00:27:57,240 --> 00:27:59,600
Speaker 2: was aware they'd reviewed the guidelines, So I'm just looking

639
00:27:59,640 --> 00:28:03,719
Speaker 2: now on the health website and it's now recommended that

640
00:28:03,760 --> 00:28:08,080
Speaker 2: we consume adults no more than ten standard drinks a week,

641
00:28:08,800 --> 00:28:11,240
Speaker 2: and no more than four on any one day. Now,

642
00:28:11,240 --> 00:28:13,400
Speaker 2: I think that's even excessive for women who are often

643
00:28:13,440 --> 00:28:16,280
Speaker 2: a lot smaller. And the way I describe it to

644
00:28:16,359 --> 00:28:19,960
Speaker 2: my clients is that when you're drinking alcohol, you're basically

645
00:28:20,000 --> 00:28:22,119
Speaker 2: so busy burning that off through the liver that you

646
00:28:22,160 --> 00:28:24,600
Speaker 2: don't process many of the calories we eat from food.

647
00:28:25,000 --> 00:28:27,320
Speaker 2: And that's why alcohol is so closely linked to weight gain.

648
00:28:27,359 --> 00:28:30,360
Speaker 2: It's not specifically the alcohol, even though that is high calories,

649
00:28:30,720 --> 00:28:32,840
Speaker 2: it's just that it displaces us burning off all the

650
00:28:32,880 --> 00:28:35,280
Speaker 2: food we tend to eat when we're drinking. And that's

651
00:28:35,320 --> 00:28:37,640
Speaker 2: of course, like you describe things that we love, things

652
00:28:37,680 --> 00:28:39,880
Speaker 2: like platter food and high fat food at the pub

653
00:28:39,880 --> 00:28:42,880
Speaker 2: when we're allowed to go out and treats at night time.

654
00:28:43,000 --> 00:28:46,080
Speaker 2: So that's the link between over consumption of alcohol calories

655
00:28:46,080 --> 00:28:48,680
Speaker 2: and the extra food. So I'm saying to clients, if

656
00:28:48,680 --> 00:28:51,280
Speaker 2: you do choose to have those sole foods and that

657
00:28:51,360 --> 00:28:54,080
Speaker 2: wine included, you've got to keep the dinner really, really

658
00:28:54,120 --> 00:28:56,760
Speaker 2: small because you're getting so many calories from alcohol. And

659
00:28:57,200 --> 00:28:59,160
Speaker 2: my message is that it becomes a habit and you

660
00:28:59,200 --> 00:29:01,880
Speaker 2: just keep drinking more and more so, definitely clearing out

661
00:29:01,920 --> 00:29:05,000
Speaker 2: and having a clear rule about how many nights you

662
00:29:05,040 --> 00:29:07,280
Speaker 2: are drinking and keep an eye on those paws and

663
00:29:07,320 --> 00:29:09,040
Speaker 2: even if you have to measure it, because again, like

664
00:29:09,080 --> 00:29:11,480
Speaker 2: you said, we see the glass and it's got a

665
00:29:11,480 --> 00:29:13,640
Speaker 2: small dash in the bottom, which probably is that standard

666
00:29:13,680 --> 00:29:16,040
Speaker 2: one twenty because I think in the old days, when

667
00:29:16,120 --> 00:29:18,280
Speaker 2: your parents, you know, in the sixties and seventies or

668
00:29:18,320 --> 00:29:22,040
Speaker 2: even eighties, the wine glasses were tiny, that was a

669
00:29:22,120 --> 00:29:25,120
Speaker 2: standard drink. Now everything we have is the goblet, so

670
00:29:25,160 --> 00:29:30,160
Speaker 2: that just subconsciously encourages over consumption without us realizing. So

671
00:29:30,680 --> 00:29:33,040
Speaker 2: buy small glasses at home and have them because that

672
00:29:33,080 --> 00:29:36,320
Speaker 2: will naturally mean that you drink less without well, probably

673
00:29:36,320 --> 00:29:39,600
Speaker 2: will notice, but it will seem less offensive than when

674
00:29:39,600 --> 00:29:41,560
Speaker 2: we have to pour a dash in a massive goblet.

675
00:29:41,880 --> 00:29:44,440
Speaker 3: Absolutely, and you mentioned an important point where the liver

676
00:29:44,640 --> 00:29:47,880
Speaker 3: displaces breaking down the calories from food because it's trying

677
00:29:47,960 --> 00:29:49,840
Speaker 3: so hard to break down the alcohol. And that is

678
00:29:49,880 --> 00:29:52,680
Speaker 3: because alcohol is a toxin to our body. And let

679
00:29:52,680 --> 00:29:55,400
Speaker 3: me be very clear, and yes, Susie and I love

680
00:29:55,440 --> 00:29:58,200
Speaker 3: a drink, but alcohol is a toxin to our body.

681
00:29:58,240 --> 00:30:00,120
Speaker 3: It is not healthy. It is not providing a with

682
00:30:00,160 --> 00:30:04,160
Speaker 3: any nutritional benefit. The body will always prioritize breaking alcohol

683
00:30:04,240 --> 00:30:07,320
Speaker 3: down first over food and other drinks and other nutrients,

684
00:30:07,360 --> 00:30:09,400
Speaker 3: because it needs to get rid of it and clear

685
00:30:09,440 --> 00:30:11,320
Speaker 3: it out of its body. And if you drink too much,

686
00:30:11,440 --> 00:30:13,720
Speaker 3: that's why you wake up with that horrible hangover feeling

687
00:30:13,800 --> 00:30:16,400
Speaker 3: the next morning. Because alcohol is a toxin, it is

688
00:30:16,520 --> 00:30:18,720
Speaker 3: not good for us, and it is very dangerous in

689
00:30:18,800 --> 00:30:21,320
Speaker 3: large amounts, but even small amounts can make a lot

690
00:30:21,400 --> 00:30:23,720
Speaker 3: of people feel quite awful. So I think that's a

691
00:30:23,760 --> 00:30:26,400
Speaker 3: really important point to note that. Again, I personally think

692
00:30:26,440 --> 00:30:28,560
Speaker 3: that the guidelines are too high. Like you were saying,

693
00:30:28,600 --> 00:30:32,360
Speaker 3: ten standard drinks a week, that's one point six bottles

694
00:30:32,360 --> 00:30:34,960
Speaker 3: of wine a week. That's just far too high for

695
00:30:35,280 --> 00:30:38,400
Speaker 3: the majority of people, particularly you know, the majority of

696
00:30:38,400 --> 00:30:40,840
Speaker 3: females listening to this podcast. So I really do think

697
00:30:41,040 --> 00:30:43,800
Speaker 3: watch your portions. I definitely, Susie, get my clients to

698
00:30:43,840 --> 00:30:46,120
Speaker 3: weigh out their alcohol if they're drinking at home. I

699
00:30:46,160 --> 00:30:48,160
Speaker 3: know that might sound like a step too far, but

700
00:30:48,240 --> 00:30:50,240
Speaker 3: a lot of people have no idea what one hundred

701
00:30:50,240 --> 00:30:52,400
Speaker 3: and twenty meals looks like in a wineglass. And I

702
00:30:52,440 --> 00:30:55,720
Speaker 3: get clients sending me photos being like, haha, you're joking, right,

703
00:30:55,760 --> 00:30:58,560
Speaker 3: And I'm like, no, they're not joking, Like, we're going

704
00:30:58,640 --> 00:31:00,840
Speaker 3: to account for this in your snackles, soul food total,

705
00:31:01,080 --> 00:31:02,440
Speaker 3: because like.

706
00:31:02,440 --> 00:31:04,200
Speaker 2: And alcohol is just so energuendous.

707
00:31:04,440 --> 00:31:06,160
Speaker 3: And I've had clients go I go to them, I

708
00:31:06,200 --> 00:31:07,920
Speaker 3: want you to pour out what you'd normally have into

709
00:31:07,920 --> 00:31:09,840
Speaker 3: a wine glass, and then I want you to decant

710
00:31:09,880 --> 00:31:12,720
Speaker 3: that into another glass on the scale which measures the meals,

711
00:31:12,720 --> 00:31:14,520
Speaker 3: and tell me how much it is. And they're easily

712
00:31:14,520 --> 00:31:17,080
Speaker 3: Susie three hundred meals plus They're like, oh my god,

713
00:31:17,120 --> 00:31:19,680
Speaker 3: I'd normally pour myself like two to three times the

714
00:31:19,760 --> 00:31:22,680
Speaker 3: stand to drink. So I think that knowledge and awareness

715
00:31:22,720 --> 00:31:24,760
Speaker 3: is key. So if you're somebody that really likes to

716
00:31:24,840 --> 00:31:27,360
Speaker 3: drink and it's a regular thing for you, pour out

717
00:31:27,400 --> 00:31:29,480
Speaker 3: what you would normally do, then decant it into another

718
00:31:29,520 --> 00:31:32,840
Speaker 3: glass and actively see how much are you actually pouring.

719
00:31:32,840 --> 00:31:34,719
Speaker 3: If you're someone who gets through a bottle in two

720
00:31:34,800 --> 00:31:36,880
Speaker 3: to three days, I can tell you right now that

721
00:31:37,480 --> 00:31:39,040
Speaker 3: whether or not you're trying to lose weight, just for

722
00:31:39,160 --> 00:31:43,160
Speaker 3: general health, regardless of the guidelines, I personally think that that's.

723
00:31:42,960 --> 00:31:46,880
Speaker 2: Too much slightly better and slightly low calorie wise, but

724
00:31:47,040 --> 00:31:50,520
Speaker 2: I would say to go for what you enjoy, but

725
00:31:50,680 --> 00:31:53,400
Speaker 2: regulate your portions is probably more important than drinking something

726
00:31:53,440 --> 00:31:56,840
Speaker 2: that you don't enjoy. But yes, so very rough. Just

727
00:31:56,840 --> 00:31:59,520
Speaker 2: to summarize, a nip of spirits is about sixty calories,

728
00:32:00,120 --> 00:32:02,160
Speaker 2: small glass of champagne about eighty, and then a glass

729
00:32:02,200 --> 00:32:04,480
Speaker 2: of wine is about one hundred hundred and twenty per

730
00:32:04,880 --> 00:32:08,040
Speaker 2: small standards serve, so at most one or two of

731
00:32:08,080 --> 00:32:10,360
Speaker 2: those and that's definitely the extra calories for the day.

732
00:32:10,520 --> 00:32:13,080
Speaker 2: So we're sorry to be the bearer of bad news,

733
00:32:13,200 --> 00:32:16,680
Speaker 2: but we feel your pain. But it all comes down

734
00:32:16,760 --> 00:32:19,400
Speaker 2: to limiting amounts and getting a little bit more control

735
00:32:19,440 --> 00:32:23,760
Speaker 2: over the overall volumes that you're having. Anyway, we're going

736
00:32:23,800 --> 00:32:26,160
Speaker 2: to quickly interrupt this episode to bring you a quick

737
00:32:26,200 --> 00:32:29,480
Speaker 2: break and introduce you to this episode's sponsor, which is

738
00:32:29,480 --> 00:32:34,200
Speaker 2: Anna Luisa Jewelry. That's a and A Luisa, which is

739
00:32:34,280 --> 00:32:37,520
Speaker 2: now on sale for twenty percent off with their summer sale.

740
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741
00:32:40,000 --> 00:32:44,240
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742
00:32:44,320 --> 00:32:48,360
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743
00:32:48,720 --> 00:32:52,320
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744
00:32:52,320 --> 00:32:55,280
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745
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746
00:32:57,360 --> 00:32:59,719
Speaker 3: I can't get enough of my pieces, eases Susie. And

747
00:32:59,720 --> 00:33:02,000
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748
00:33:02,040 --> 00:33:05,480
Speaker 3: percent off with Anna Luisa's summer sale using our link,

749
00:33:05,680 --> 00:33:10,800
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750
00:33:11,400 --> 00:33:13,320
Speaker 3: So make sure you head to the show notes in

751
00:33:13,360 --> 00:33:17,080
Speaker 3: our podcast to grab that discount link for Anna Luisa jury.

752
00:33:16,920 --> 00:33:20,360
Speaker 2: And now we'll head back to our podcast episode. So

753
00:33:20,640 --> 00:33:22,959
Speaker 2: the next segment is our product of the week. And

754
00:33:23,160 --> 00:33:25,440
Speaker 2: it came to mind because I popped up a post

755
00:33:25,440 --> 00:33:29,320
Speaker 2: on my Instagram which simply compared some coconut yogurt compared

756
00:33:29,320 --> 00:33:33,480
Speaker 2: to Greek yogurt leanne. Now it went crazy. It can

757
00:33:33,480 --> 00:33:35,280
Speaker 2: never tell what people are going to be interested in.

758
00:33:35,320 --> 00:33:37,400
Speaker 2: To be honest, it was just random. But I had

759
00:33:37,440 --> 00:33:40,400
Speaker 2: so many questions and they were all asking me about

760
00:33:40,440 --> 00:33:43,160
Speaker 2: what is a better plant based option. So I thought

761
00:33:43,160 --> 00:33:45,200
Speaker 2: it was a really good opportunity to talk about a

762
00:33:45,240 --> 00:33:47,560
Speaker 2: brand that I'd noticed a few weeks ago in the

763
00:33:47,600 --> 00:33:50,680
Speaker 2: plant based space of yogurts. It's the Activa O yogurt

764
00:33:51,240 --> 00:33:52,880
Speaker 2: and one of the reasons I wanted to talk about

765
00:33:52,880 --> 00:33:54,600
Speaker 2: it because it was actually one of the best ones

766
00:33:54,640 --> 00:33:58,040
Speaker 2: I've seen nutritionally, because let's be honest, when you try

767
00:33:58,200 --> 00:34:02,040
Speaker 2: and replicate plant based it's very, very different from dairy

768
00:34:02,080 --> 00:34:05,360
Speaker 2: based yogurt. I know they're calling it yogat because it's fermented,

769
00:34:05,360 --> 00:34:07,320
Speaker 2: but I would say it's not the same thing because

770
00:34:07,320 --> 00:34:09,400
Speaker 2: whenever you're having a dairy based yogat, you're geting a

771
00:34:09,400 --> 00:34:11,959
Speaker 2: certain amount of protein from the milk based You're getting

772
00:34:11,960 --> 00:34:16,080
Speaker 2: a certain amount of those key nutrients and calcium naturally magnesium,

773
00:34:16,239 --> 00:34:18,920
Speaker 2: and that's really hard to replicate in plant based yogurts.

774
00:34:18,960 --> 00:34:21,200
Speaker 2: But as I said, I quite like the nutritionals on this.

775
00:34:21,960 --> 00:34:24,640
Speaker 2: It's available in all major supermarkets. There's a range of flavors.

776
00:34:24,680 --> 00:34:26,160
Speaker 2: The one I've got here is oat and cocon up,

777
00:34:26,160 --> 00:34:28,880
Speaker 2: but there's a blueberry one, and I think it's per

778
00:34:28,920 --> 00:34:30,960
Speaker 2: one hundred and twenty five grams serve when they come

779
00:34:31,000 --> 00:34:34,359
Speaker 2: in little individual pots or that's the serving size, which

780
00:34:34,400 --> 00:34:36,960
Speaker 2: is about half a cup. It comes in at just

781
00:34:37,000 --> 00:34:39,680
Speaker 2: over one hundred calories one hundred and forty calories. It's

782
00:34:39,719 --> 00:34:42,320
Speaker 2: got four point eight grams of protein, which is quite

783
00:34:42,440 --> 00:34:45,040
Speaker 2: high for a plant based yogurt. So a dairy based

784
00:34:45,120 --> 00:34:47,160
Speaker 2: yogat would have about eight to ten grams, or up

785
00:34:47,239 --> 00:34:49,120
Speaker 2: to even twenty if it was one of the higher

786
00:34:49,120 --> 00:34:52,000
Speaker 2: protein yogurt, so most of the plant based ones have

787
00:34:52,320 --> 00:34:54,919
Speaker 2: one maybe two grams. So this at four point eight

788
00:34:55,040 --> 00:34:58,960
Speaker 2: is relatively high, and that's coming from the oats primarily

789
00:34:59,480 --> 00:35:02,720
Speaker 2: in that saturated if that's coming in at three point

790
00:35:02,719 --> 00:35:05,200
Speaker 2: eight per one hundred and twenty five grams, which is

791
00:35:05,239 --> 00:35:07,880
Speaker 2: not insignificant, but they are using a little bit of

792
00:35:07,920 --> 00:35:11,000
Speaker 2: coconut cream to give it the thickness of yogurt. Seventeen

793
00:35:11,000 --> 00:35:13,359
Speaker 2: point eight grams of carbohydrate, and the total sugars are

794
00:35:13,360 --> 00:35:16,520
Speaker 2: seven point eight, which sounds high, but it's not overly

795
00:35:16,600 --> 00:35:20,360
Speaker 2: high for a sweeter yogurt. When you're having a plain yogat,

796
00:35:20,400 --> 00:35:22,360
Speaker 2: a Greek and natural, the sugars will be low. But

797
00:35:22,440 --> 00:35:24,359
Speaker 2: in anything that's got a fruit or a flavor, that's

798
00:35:24,400 --> 00:35:27,240
Speaker 2: actually quite low per serve. And two point nine grams

799
00:35:27,239 --> 00:35:30,319
Speaker 2: of dietary fiber because they've also thrown some probiotics are

800
00:35:30,320 --> 00:35:32,520
Speaker 2: in there as well, but also some dietary fiber coming

801
00:35:32,600 --> 00:35:35,560
Speaker 2: from the oats. The pea protein is in there as

802
00:35:35,600 --> 00:35:38,759
Speaker 2: well to increase the protein content. So if someone was

803
00:35:38,800 --> 00:35:41,640
Speaker 2: saying to me, I have to choose plant based products,

804
00:35:41,640 --> 00:35:44,360
Speaker 2: I'm choosing to I'm allergic to dairy, or I prefer

805
00:35:44,400 --> 00:35:47,240
Speaker 2: a vegan or a plant based diet. This would be

806
00:35:47,320 --> 00:35:49,400
Speaker 2: one of my top choices in the plant based space,

807
00:35:49,920 --> 00:35:52,879
Speaker 2: and from feedback, people quite like it as well, because

808
00:35:52,880 --> 00:35:55,960
Speaker 2: that's the other thing. They don't all taste amazing, but nutritionally,

809
00:35:56,000 --> 00:35:58,320
Speaker 2: I think they've done pretty well and that's widely available.

810
00:35:58,360 --> 00:36:00,440
Speaker 2: So if you're asking me what I would yes, is

811
00:36:00,480 --> 00:36:04,120
Speaker 2: that an alternative that's reasonably close to yogurt itself, that

812
00:36:04,200 --> 00:36:06,920
Speaker 2: would be my preference. Have you tried it because you're

813
00:36:06,920 --> 00:36:08,040
Speaker 2: a big yogurt fan.

814
00:36:08,640 --> 00:36:10,520
Speaker 3: I really liked this one as well. The Activa one

815
00:36:10,560 --> 00:36:12,560
Speaker 3: I think is quite good. I think the normal dairy

816
00:36:12,600 --> 00:36:15,200
Speaker 3: based range of activty yogurt's quite good as well. And

817
00:36:15,280 --> 00:36:17,560
Speaker 3: I agree I think plant based yogats are hard because

818
00:36:17,600 --> 00:36:21,040
Speaker 3: a lot of clients choose the coconut yogurt because coconut

819
00:36:21,120 --> 00:36:22,879
Speaker 3: is one of those health halos where they're like, oh,

820
00:36:22,880 --> 00:36:25,800
Speaker 3: coconuts so healthy, But coconut yogurt is incredibly high in

821
00:36:25,880 --> 00:36:28,400
Speaker 3: fat and incredibly high in sugar. You're not really getting

822
00:36:28,440 --> 00:36:30,560
Speaker 3: much nutrition for what you get in a standard tub

823
00:36:30,640 --> 00:36:32,840
Speaker 3: of coconut yogurt. So I love this the fact that

824
00:36:32,840 --> 00:36:35,799
Speaker 3: it's based on oats. I consider oats quite a superfood,

825
00:36:35,960 --> 00:36:37,680
Speaker 3: you know. I think they're higher in protein, They've got

826
00:36:37,680 --> 00:36:41,200
Speaker 3: some wonderful benefits from a cholesterol and a dietary fiber perspective.

827
00:36:41,520 --> 00:36:44,719
Speaker 3: As you mentioned, the protein is probably higher than other

828
00:36:44,760 --> 00:36:47,359
Speaker 3: plant based yogurts because a of the oats in there,

829
00:36:47,400 --> 00:36:49,520
Speaker 3: but be they also add the pear protein in there

830
00:36:49,600 --> 00:36:51,680
Speaker 3: as well, and they've got a little bit of fiber

831
00:36:51,719 --> 00:36:53,040
Speaker 3: in there as well. So I think two point nine

832
00:36:53,120 --> 00:36:56,000
Speaker 3: grams and a serve of plant based yoga, it's incredible,

833
00:36:56,040 --> 00:36:57,960
Speaker 3: Like I wouldn't be looking at yogurt for fiber, but

834
00:36:58,000 --> 00:37:00,960
Speaker 3: I think it's an added bonus. And as you mentioned,

835
00:37:00,960 --> 00:37:03,799
Speaker 3: the sugar's in there naturally occurring from the oats, but

836
00:37:03,880 --> 00:37:05,880
Speaker 3: also because this flavor that we're looking at is actually

837
00:37:05,920 --> 00:37:07,920
Speaker 3: banana susi as well, and as you mentioned, there's a

838
00:37:07,920 --> 00:37:10,080
Speaker 3: blueberry one as well. So I do think that it's

839
00:37:10,120 --> 00:37:11,759
Speaker 3: a great option and definitely one of the ones that

840
00:37:11,800 --> 00:37:14,600
Speaker 3: I'd be more recommending in the plant based space. And

841
00:37:14,640 --> 00:37:16,239
Speaker 3: I have had really good feedback from some of my

842
00:37:16,280 --> 00:37:18,680
Speaker 3: clients that i've recommended too that it does actually taste

843
00:37:18,760 --> 00:37:20,880
Speaker 3: quite good as well, So I'm definitely a fan of

844
00:37:20,880 --> 00:37:23,160
Speaker 3: this one. I can't really think of any of the negatives.

845
00:37:23,640 --> 00:37:26,040
Speaker 3: Just for our listeners at home who are allergies with

846
00:37:26,160 --> 00:37:30,200
Speaker 3: kids and themselves. It may contain tree nuts, almonds and cashews.

847
00:37:30,480 --> 00:37:34,080
Speaker 3: Also obviously isn't appropriate for as ciliacs unfortunately, because it

848
00:37:34,120 --> 00:37:36,680
Speaker 3: contains a gluten in form of the oats, and it

849
00:37:36,719 --> 00:37:39,560
Speaker 3: also contains soy, so a few allergens to watch out

850
00:37:39,600 --> 00:37:41,800
Speaker 3: all there. But I actually think it's a great option,

851
00:37:41,920 --> 00:37:43,480
Speaker 3: I think, and I think that you do get it

852
00:37:43,480 --> 00:37:45,080
Speaker 3: in more of a bigger tubs. You can sort of

853
00:37:45,080 --> 00:37:46,960
Speaker 3: decant the amount that you want. But I think one

854
00:37:47,040 --> 00:37:49,080
Speaker 3: hundred and twenty five grams serving for four point eight

855
00:37:49,120 --> 00:37:51,680
Speaker 3: grams of proteins is quite strong in the plant based,

856
00:37:51,760 --> 00:37:54,680
Speaker 3: are nutritional yogurt space, So I'm a fan.

857
00:37:55,000 --> 00:37:57,279
Speaker 2: Cooly and I think it's five hundred gram tubs, so

858
00:37:57,320 --> 00:37:59,520
Speaker 2: there's five serves per tub, which is quite handy for

859
00:37:59,560 --> 00:38:01,719
Speaker 2: portion control too. But I do think they we're going

860
00:38:01,760 --> 00:38:04,279
Speaker 2: to see more and more products in this space and

861
00:38:04,320 --> 00:38:05,920
Speaker 2: so it will give us more variety. I know in

862
00:38:05,960 --> 00:38:09,120
Speaker 2: the States there's a much greater range of nutritious plant

863
00:38:09,160 --> 00:38:11,919
Speaker 2: based options across the board, and I think over time

864
00:38:11,920 --> 00:38:14,640
Speaker 2: in Australia we'll have a lot more nutritious, well balanced

865
00:38:14,680 --> 00:38:16,640
Speaker 2: plant based foods to work with.

866
00:38:16,960 --> 00:38:19,359
Speaker 3: Absolutely, and I was a fan of the Eyopro plant

867
00:38:19,360 --> 00:38:21,600
Speaker 3: based range, which I used to recommend to clients a lot,

868
00:38:21,680 --> 00:38:24,080
Speaker 3: but I've noticed in the last weeks and months it

869
00:38:24,120 --> 00:38:26,000
Speaker 3: seems to be that they've actually pulled that from their

870
00:38:26,000 --> 00:38:28,839
Speaker 3: shelves and their yogurt was based on Honestly, the taste

871
00:38:28,840 --> 00:38:31,360
Speaker 3: and texture wasn't fabulous, but honestly, if I had to

872
00:38:31,440 --> 00:38:33,440
Speaker 3: had plant based I would definitely have chosen that because

873
00:38:33,440 --> 00:38:36,239
Speaker 3: the protein was quite high and the energy density was

874
00:38:36,280 --> 00:38:38,759
Speaker 3: quite good and the flavors not too bad. They were

875
00:38:38,800 --> 00:38:42,160
Speaker 3: mixing i think, father beans together to get that higher

876
00:38:42,200 --> 00:38:44,240
Speaker 3: protein content, which I think was great. But it seems

877
00:38:44,239 --> 00:38:46,799
Speaker 3: like that sort of disappeared off our shelves lately. So

878
00:38:47,040 --> 00:38:49,799
Speaker 3: perhaps the demand for high protein plant based yogurt isn't

879
00:38:49,840 --> 00:38:52,200
Speaker 3: quite there. But listeners, if we jump on board and

880
00:38:52,239 --> 00:38:54,960
Speaker 3: we try some of these products, maybe our our marketers

881
00:38:54,960 --> 00:38:57,600
Speaker 3: and our food consumers will recognize the demand for that.

882
00:38:57,960 --> 00:39:00,120
Speaker 3: I'm not saying that we're against dairy or anything like that,

883
00:39:00,160 --> 00:39:02,319
Speaker 3: But we appreciate that a lot of our listeners would

884
00:39:02,400 --> 00:39:04,840
Speaker 3: like plant based options and some dairy free options, So

885
00:39:05,080 --> 00:39:06,680
Speaker 3: we hope that we've come up with a great one

886
00:39:06,719 --> 00:39:09,279
Speaker 3: for you guys today because it really is quite strong

887
00:39:09,400 --> 00:39:13,560
Speaker 3: nutritionally from a plant based perspective. And then that brings us,

888
00:39:13,560 --> 00:39:15,560
Speaker 3: Susie to our final segment, and we are going to

889
00:39:15,640 --> 00:39:17,680
Speaker 3: chat about shift work today because that's something that we

890
00:39:17,719 --> 00:39:20,839
Speaker 3: get asked a lot of questions about. So, in terms

891
00:39:20,880 --> 00:39:22,719
Speaker 3: of shift work, what is the best way to eat

892
00:39:22,760 --> 00:39:24,640
Speaker 3: if you're a shift worker? So I have clients who

893
00:39:24,640 --> 00:39:26,359
Speaker 3: say to me, you know, I get like a nurse,

894
00:39:26,400 --> 00:39:28,080
Speaker 3: for example, or a doctor, I get a lunch break

895
00:39:28,080 --> 00:39:30,160
Speaker 3: at two or three am in the morning. What should

896
00:39:30,200 --> 00:39:31,799
Speaker 3: I be doing? Should I not be eating because it's

897
00:39:31,800 --> 00:39:33,920
Speaker 3: two o'clock in the morning. Should I be having what

898
00:39:33,960 --> 00:39:36,080
Speaker 3: would be the equivalent of my lunch because I woke

899
00:39:36,120 --> 00:39:37,080
Speaker 3: up at eleven pm?

900
00:39:37,160 --> 00:39:37,239
Speaker 1: Like?

901
00:39:37,280 --> 00:39:39,840
Speaker 3: How do we manage that? And I think that my

902
00:39:39,960 --> 00:39:42,880
Speaker 3: advice for people is normally, Susie, that if the goal

903
00:39:42,960 --> 00:39:45,840
Speaker 3: is fat loss, and purely mostly fat loss, the timing

904
00:39:45,880 --> 00:39:49,400
Speaker 3: of your meals doesn't necessarily matter. It's more the overall

905
00:39:49,440 --> 00:39:52,160
Speaker 3: calories that you're consuming within that twenty for hour period,

906
00:39:52,320 --> 00:39:55,160
Speaker 3: but more importantly within that week sort of thing. So

907
00:39:55,320 --> 00:39:56,840
Speaker 3: even if you blow out one or two days, you

908
00:39:56,880 --> 00:39:58,960
Speaker 3: can bring that back on some other days. So I

909
00:39:59,000 --> 00:40:02,280
Speaker 3: think what's most important is to with your shipwork segments

910
00:40:02,320 --> 00:40:04,880
Speaker 3: to just keep adjusting based on the times that eure up.

911
00:40:04,920 --> 00:40:07,080
Speaker 3: So if you're waking up at eleven pm and you're

912
00:40:07,120 --> 00:40:09,359
Speaker 3: working through at a seven am or something like that,

913
00:40:09,600 --> 00:40:12,400
Speaker 3: try to structure your main meals every three to four hours,

914
00:40:12,560 --> 00:40:16,280
Speaker 3: having a small filling based protein or you know, healthy

915
00:40:16,280 --> 00:40:19,160
Speaker 3: fat snack in between those meals as well. So I

916
00:40:19,160 --> 00:40:21,799
Speaker 3: think it's hard because everybody works different shipwork. You know,

917
00:40:21,880 --> 00:40:24,600
Speaker 3: some people work and they finish work at midday, which

918
00:40:24,640 --> 00:40:27,719
Speaker 3: isn't a traditional work hours either, but for them that

919
00:40:27,760 --> 00:40:30,000
Speaker 3: shift work as well. So it's hard for us to

920
00:40:30,040 --> 00:40:32,720
Speaker 3: recommend in terms of times. But I would just structure

921
00:40:32,719 --> 00:40:35,000
Speaker 3: your meals whenever you wake up to make sure that

922
00:40:35,000 --> 00:40:37,640
Speaker 3: that first meal you're eating, make sure you're actually hungry.

923
00:40:37,680 --> 00:40:39,719
Speaker 3: If the goal is fat loss, if the goal is

924
00:40:39,760 --> 00:40:42,399
Speaker 3: just general health, again, it doesn't really matter too much

925
00:40:42,440 --> 00:40:44,520
Speaker 3: when you eat that first meal, but make sure that

926
00:40:44,560 --> 00:40:45,560
Speaker 3: first meal is balanced.

927
00:40:45,600 --> 00:40:45,719
Speaker 1: You know.

928
00:40:45,880 --> 00:40:48,120
Speaker 3: I think it's really quite easy to be waking up

929
00:40:48,160 --> 00:40:49,960
Speaker 3: and doing a night shift. In that first meal of

930
00:40:49,960 --> 00:40:51,880
Speaker 3: the day being like a can of coke for some

931
00:40:52,040 --> 00:40:53,640
Speaker 3: energy and just a bit of chocolate to get us

932
00:40:53,640 --> 00:40:55,640
Speaker 3: through the day. But really make sure you've got some

933
00:40:55,719 --> 00:40:58,480
Speaker 3: good structure in terms of your main meals by basing

934
00:40:58,520 --> 00:41:01,560
Speaker 3: them in protein, some high fiber carbohydrates. We've got some

935
00:41:01,680 --> 00:41:03,480
Speaker 3: veggies or salad in there, we've got a serve of

936
00:41:03,520 --> 00:41:06,319
Speaker 3: healthy bats to really balance main meals, and then try

937
00:41:06,400 --> 00:41:08,600
Speaker 3: to have those main meals every three to four hours.

938
00:41:08,760 --> 00:41:10,680
Speaker 3: And again, I get a lot of questions from my

939
00:41:10,719 --> 00:41:13,239
Speaker 3: clients who are doctors or nurses, who say, right, I've

940
00:41:13,239 --> 00:41:15,719
Speaker 3: clocked off my shift at seven am. The goal is

941
00:41:15,760 --> 00:41:17,839
Speaker 3: to be in bed by eight am. I'm hungry, though

942
00:41:17,840 --> 00:41:19,600
Speaker 3: when I finish work, what do I do? Am I

943
00:41:19,640 --> 00:41:22,600
Speaker 3: supposed to eat then go to bed on a full tummy,

944
00:41:22,960 --> 00:41:25,000
Speaker 3: And I think that's very dependent for a lot of people.

945
00:41:25,000 --> 00:41:27,200
Speaker 3: Like if you had your last meal break, say at

946
00:41:27,200 --> 00:41:28,840
Speaker 3: four am, and you had a main meal, then you

947
00:41:28,880 --> 00:41:30,640
Speaker 3: want to go to bed at eight am. I don't

948
00:41:30,640 --> 00:41:32,399
Speaker 3: think that you need to eat because you should still

949
00:41:32,440 --> 00:41:34,680
Speaker 3: be rather satisfied. Maybe you could have a small snack,

950
00:41:34,840 --> 00:41:36,560
Speaker 3: a yoga at a piece of fruit, or some nuts

951
00:41:36,600 --> 00:41:39,120
Speaker 3: and a boiled egg, or some veggy sticks with homice

952
00:41:39,120 --> 00:41:41,120
Speaker 3: and a hot chocolate. Then put yourself to bed or

953
00:41:41,160 --> 00:41:43,879
Speaker 3: something like that. But again, if your last meal break

954
00:41:43,960 --> 00:41:46,320
Speaker 3: was six seven hours ago, then the goal is to

955
00:41:46,360 --> 00:41:48,759
Speaker 3: go to bed, but you're genuinely hungry. I think it's

956
00:41:48,800 --> 00:41:51,279
Speaker 3: important that you have a proper meal, keep yourself up

957
00:41:51,280 --> 00:41:53,080
Speaker 3: for an hour or two, maybe have a proper meal,

958
00:41:53,200 --> 00:41:55,160
Speaker 3: go and get a good exercise session in, do a

959
00:41:55,160 --> 00:41:57,879
Speaker 3: bit of meditation, wind down, and then hit bed an

960
00:41:57,880 --> 00:42:00,239
Speaker 3: hour or two later, because there's nothing worse than going

961
00:42:00,239 --> 00:42:02,520
Speaker 3: to bed sooozy on an empty tummy and then waking

962
00:42:02,560 --> 00:42:05,359
Speaker 3: up the next day ravenous, or waking up part way

963
00:42:05,360 --> 00:42:07,239
Speaker 3: through the night, or not getting a good quality sleep

964
00:42:07,280 --> 00:42:10,759
Speaker 3: because you are so hungry. What are your thoughts around chipworkers.

965
00:42:11,160 --> 00:42:13,400
Speaker 2: I think, first of all, as you describe, everyone's a

966
00:42:13,440 --> 00:42:15,440
Speaker 2: bit different because the shifts aren't always the same. But

967
00:42:15,800 --> 00:42:17,919
Speaker 2: what I do say is I do try and keep

968
00:42:17,960 --> 00:42:21,360
Speaker 2: clients in a rough circadian rhythm, so I try and

969
00:42:21,440 --> 00:42:24,440
Speaker 2: structure it so they'll still give themselves six or eight

970
00:42:24,480 --> 00:42:29,000
Speaker 2: hours without food overnight, because I find then if they say,

971
00:42:29,600 --> 00:42:32,360
Speaker 2: have a really early breakfast, that might be five am

972
00:42:32,480 --> 00:42:34,920
Speaker 2: or seven am by the time they get home, and

973
00:42:34,960 --> 00:42:37,879
Speaker 2: then they'll sleep and then they might have say more

974
00:42:37,880 --> 00:42:39,839
Speaker 2: of their lunch or even dinner when they wake up,

975
00:42:39,880 --> 00:42:41,960
Speaker 2: and then a lighten meal before they start the shift,

976
00:42:42,239 --> 00:42:44,120
Speaker 2: and then overnight. I try and get them to have

977
00:42:44,200 --> 00:42:47,400
Speaker 2: only quite low calorie options, things like veggie sticks or

978
00:42:47,760 --> 00:42:50,279
Speaker 2: not even low calorie but low carbohydrate options when the

979
00:42:50,320 --> 00:42:54,240
Speaker 2: body is technically programmed to be restoring and not eating.

980
00:42:54,840 --> 00:42:57,319
Speaker 2: So I do kind of adjust it based on the

981
00:42:57,320 --> 00:43:00,680
Speaker 2: individual shifts, particularly when they're flipping back constantly between day

982
00:43:00,719 --> 00:43:03,279
Speaker 2: shift and night shift, so I want them to be

983
00:43:03,960 --> 00:43:06,520
Speaker 2: then consistent. So if I've got a shift worker who's

984
00:43:06,520 --> 00:43:08,240
Speaker 2: doing seven days in a row, it might be slightly

985
00:43:08,239 --> 00:43:11,040
Speaker 2: different to someone who's doing two days, two afternoons and

986
00:43:11,040 --> 00:43:13,480
Speaker 2: then two nights. But I do still try and make

987
00:43:13,520 --> 00:43:16,120
Speaker 2: sure they're having at least six, eight ten hours without food,

988
00:43:16,400 --> 00:43:18,080
Speaker 2: because one of the things I notice is that shift

989
00:43:18,120 --> 00:43:20,120
Speaker 2: workers start to eat many meals and they might be

990
00:43:20,120 --> 00:43:23,040
Speaker 2: having five or six meals a day with no really

991
00:43:23,120 --> 00:43:25,880
Speaker 2: long period of time without food to allow the body

992
00:43:25,920 --> 00:43:28,680
Speaker 2: to have a break. So I'll adjust it based on

993
00:43:28,719 --> 00:43:31,160
Speaker 2: that and try and get away from that constant snacking

994
00:43:31,480 --> 00:43:34,000
Speaker 2: and make sure they're having substantial meals and not getting

995
00:43:34,120 --> 00:43:36,920
Speaker 2: to a hospital overnight, which is notoriously bad for this,

996
00:43:37,280 --> 00:43:39,319
Speaker 2: and they're not having really eaten a proper meal and

997
00:43:39,320 --> 00:43:40,920
Speaker 2: then snacking on all the snacks that are at the

998
00:43:41,000 --> 00:43:43,560
Speaker 2: nurses station. So that's how I try and do it.

999
00:43:43,600 --> 00:43:45,880
Speaker 2: I try and still factor in proper meals with a

1000
00:43:45,920 --> 00:43:49,520
Speaker 2: break to tap into as much as a circadian rhythm

1001
00:43:49,560 --> 00:43:50,160
Speaker 2: as possible.

1002
00:43:50,640 --> 00:43:52,960
Speaker 3: And I think you mentioned a really important point. You know,

1003
00:43:53,000 --> 00:43:55,080
Speaker 3: if you're doing a two week block of night shifts

1004
00:43:55,200 --> 00:43:57,880
Speaker 3: versus two night shifts and two mornings and two afternoons,

1005
00:43:57,880 --> 00:44:00,719
Speaker 3: I think that nutrition should be different for the individual

1006
00:44:00,760 --> 00:44:03,200
Speaker 3: based on how long your ships are going for. And

1007
00:44:03,200 --> 00:44:04,960
Speaker 3: obviously it's easy for the body to get into a

1008
00:44:05,040 --> 00:44:08,120
Speaker 3: routine the longer you do something for, so yeah, I

1009
00:44:08,200 --> 00:44:10,000
Speaker 3: definitely agree with that point as well. But I think

1010
00:44:10,080 --> 00:44:13,120
Speaker 3: trying to avoid the constant snacking overnight and the eating

1011
00:44:13,160 --> 00:44:15,960
Speaker 3: for energy, which I know is really really difficult, but

1012
00:44:16,080 --> 00:44:17,920
Speaker 3: just trying to use other things like you know, a

1013
00:44:17,920 --> 00:44:20,000
Speaker 3: lot of people forget that breath work can actually give

1014
00:44:20,040 --> 00:44:22,240
Speaker 3: you a lot of energy, or keeping your mind alart

1015
00:44:22,280 --> 00:44:24,359
Speaker 3: can give you as much energy as well, So I mean,

1016
00:44:24,360 --> 00:44:26,440
Speaker 3: if you're the type of shipworker where your job is

1017
00:44:26,480 --> 00:44:29,320
Speaker 3: security and you're just sitting in a booth overnight endless,

1018
00:44:29,480 --> 00:44:31,600
Speaker 3: you know, the cockroach cooling across the floor is as

1019
00:44:31,680 --> 00:44:34,040
Speaker 3: much entertainment as you get for the entire night. It's

1020
00:44:34,120 --> 00:44:36,600
Speaker 3: very different to stay awake and alert, so you know,

1021
00:44:36,760 --> 00:44:38,920
Speaker 3: use those opportunities to get up and do some movement

1022
00:44:38,960 --> 00:44:41,800
Speaker 3: when you feel sleepy, versus grabbing the diet coke or

1023
00:44:41,800 --> 00:44:43,600
Speaker 3: the bag of lollies all that sort of thing. So

1024
00:44:43,800 --> 00:44:46,600
Speaker 3: we want to try and avoid eating for energy as such,

1025
00:44:46,680 --> 00:44:48,920
Speaker 3: or eating to pick ourselves up or keep ourselves awake,

1026
00:44:49,280 --> 00:44:51,920
Speaker 3: and just try to use natural things like deep breathing

1027
00:44:52,000 --> 00:44:54,319
Speaker 3: and movement and just you know, pacing around and that

1028
00:44:54,360 --> 00:44:56,640
Speaker 3: sort of thing to keep our energy levels a bit higher.

1029
00:44:57,080 --> 00:44:59,000
Speaker 3: As much movement as possible. If you've got one of

1030
00:44:59,040 --> 00:45:01,560
Speaker 3: those shipwork jobs where you're just sitting down and you

1031
00:45:01,800 --> 00:45:03,560
Speaker 3: know you're doing security or something, and you're watching a

1032
00:45:03,600 --> 00:45:06,440
Speaker 3: video and monitor for twelve hours overnight, it is very

1033
00:45:06,440 --> 00:45:09,719
Speaker 3: easy to you know, I would imagine, feel quite sleepy.

1034
00:45:10,160 --> 00:45:11,840
Speaker 3: So try to get up and get as much movement

1035
00:45:11,840 --> 00:45:13,920
Speaker 3: as you can, even if it's just you know, pacing

1036
00:45:14,000 --> 00:45:16,279
Speaker 3: the little office that you're in or something like that

1037
00:45:16,320 --> 00:45:19,359
Speaker 3: to try and avoid constantly snacking and grazing throughout the night.

1038
00:45:19,400 --> 00:45:22,280
Speaker 3: As you mentioned, so balance meals in terms of nutrition

1039
00:45:22,320 --> 00:45:25,040
Speaker 3: are absolutely key for most of our shift workers.

1040
00:45:25,680 --> 00:45:27,640
Speaker 2: All right, Well, that brings us to the end of

1041
00:45:27,640 --> 00:45:30,000
Speaker 2: the Nutrition Couch for another week. If you have not

1042
00:45:30,080 --> 00:45:32,279
Speaker 2: done so already, don't forget to subscribe to have us

1043
00:45:32,320 --> 00:45:34,839
Speaker 2: delivered to your inbooks every Sunday morning, and we would

1044
00:45:34,880 --> 00:45:36,680
Speaker 2: be so grateful if you could leave us a positive

1045
00:45:36,719 --> 00:45:39,800
Speaker 2: review in the Purple Apple podcast at It really helps

1046
00:45:39,800 --> 00:45:41,360
Speaker 2: our ratings that keeps us at the top of the

1047
00:45:41,440 --> 00:45:43,560
Speaker 2: nutrition chart. So if you have a moment, we would

1048
00:45:43,600 --> 00:45:45,840
Speaker 2: be really grateful if you can do that. We have

1049
00:45:45,880 --> 00:45:48,520
Speaker 2: our Instagram and Facebook social sites running and so we

1050
00:45:48,600 --> 00:45:51,040
Speaker 2: regularly check those and take your feedback in question. So

1051
00:45:51,080 --> 00:45:53,080
Speaker 2: we'd love to see you there at the Nutrition Couch

1052
00:45:53,120 --> 00:45:55,799
Speaker 2: podcast and we're going to see you same time, same

1053
00:45:55,840 --> 00:45:58,960
Speaker 2: place next Sunday. Have a great week, changing us next week.

1054
00:46:00,600 --> 00:46:09,759
Speaker 1: The bus to File spits Spare Bacon Spett