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Speaker 1: Hi, I'm Susie Burrow and I'm Leon Wood, and welcome.

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Speaker 2: To the Nutrition Couch, a weekly podcast from two of us.

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Speaker 2: To day is leading dieticians bringing you everything that is

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Speaker 2: new in the world of nutrition, diets, and good food

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Speaker 2: from the Nutrition Couch Today. Inchelin resistance. You may have

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Speaker 2: heard of it, but what is inchulin? What is insulin

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Speaker 2: resistance and why could it be the reason you can't

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Speaker 2: lose weight? A client case study touches on the very

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Speaker 2: common issue of alcohol consumption. How much is too much

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Speaker 2: and are there actually better types that you should choose

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Speaker 2: when you want to enjoy a drink, especially at the

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Speaker 2: moment with many of us at home a whole lot more.

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Speaker 2: Our product review is a plant based yogurt which we

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Speaker 2: always get lots of questions about, and our weekly listener

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Speaker 2: question is about shift work. How do you need to

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Speaker 2: adjust your diet so that it still works even though

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Speaker 2: you were eating when everyone else might be sleeping. But

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Speaker 2: before we get into our nutrition chat on the podcast today,

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Speaker 2: I was thinking the end that it would probably be

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Speaker 2: quite nice for our listeners to know that we actually

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Speaker 2: walk the talk in this base of lifestyle. I know

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Speaker 2: that you are very committed to your exercise as am I.

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Speaker 2: We both eat pretty well. So I thought, let's give

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Speaker 2: a little bit of insight into what exactly you're doing

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

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Speaker 2: to twenty five weeks pregnant, that bump is getting a

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Speaker 2: little bit more pronounced. How have you adjusted your training

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Speaker 2: at the moment.

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Speaker 1: Definitely harder to hide now. People are like, oh, when

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Speaker 1: they see me, it's definitely popped in the last few weeks.

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Speaker 1: Training wise, I think for the first twelve weeks, I

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Speaker 1: was very much into for people that follow me online,

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Speaker 1: I did a lot of my strength training I do.

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Speaker 1: My cardio was just long, slow walks. That was just

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Speaker 1: my preference over a hit type of training. So I

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Speaker 1: used to do sort of three four five days of

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Speaker 1: strength training in the gym and then probably another three

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Speaker 1: four days of longer walk So I'd average out my

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Speaker 1: ten thousand steps throughout the week. Some days I'd get

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Speaker 1: twelve fifteen thousand. Some days I'd just get five thousand

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Speaker 1: if I was busy with work. And then once I

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Speaker 1: sort of found out I was pregnant, I had a

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Speaker 1: lot of sort of just nausea. I had no energy

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Speaker 1: and to be completely Honustusia, I was a bit fearful

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Speaker 1: of what I wasn't not allowed to do at the gym.

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Speaker 1: Like I wasn't sure if weight training was okay. I

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Speaker 1: wasn't sure if I was likeed to a exercises that

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Speaker 1: sort of thing. So very early on I downloaded a

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Speaker 1: pregnancy app. And this is not sponsored at all. I've

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Speaker 1: actually paid for it out of my own money. Emily

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Speaker 1: Skyfit her program. She's a Gold Coast based trainer. She's

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Speaker 1: had two pregnancies and she does her pregnancy specific app.

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Speaker 1: And I think that's one of the hardest things I

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Speaker 1: found Susie, because I couldn't find a lot of reputable

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Speaker 1: exercise apps that were actually pregnancy friendly, and I think

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Speaker 1: obviously that comes down to like insurances and that sort

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Speaker 1: of thing. People just don't want to kind of risk it.

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Speaker 1: But I think she was one of maybe two or

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Speaker 1: three that I found, and honestly I went with her

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Speaker 1: because she's an Aussie girl versus the other two. I

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Speaker 1: think us saw UK based, so I just wanted to

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Speaker 1: sort of support Ouzzy support locals, so I was using

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Speaker 1: her app, but it was very much just there were

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Speaker 1: some weights involved, but It wasn't like in the squad

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Speaker 1: rack or with the big bar bells or that sort

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Speaker 1: of thing. It was more like home base. But I

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Speaker 1: just did it in the gym, so a lot of

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Speaker 1: exercise bands, some lighterweight dumbbells and catables that sort of thing.

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Speaker 1: And then once I hit about fifteen sixteen weeks, a

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Speaker 1: lot of that nausea had gone off. I was back

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Speaker 1: to eating, you know, better quality food, and I had

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Speaker 1: a lot of my energy back. Like I hit about

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Speaker 1: week fifteen and sixteen, and my energy just literally came

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Speaker 1: back overnight, thank goodness, because I was really struggling. And

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Speaker 1: then I went to see a local physio as well,

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Speaker 1: just and she checked my pelvit health, public flaw and

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Speaker 1: that sort of thing. And then she was saying to me, like,

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Speaker 1: you should be right to do all of your exercises

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Speaker 1: in the gym. Just don't squat too heavy or too low,

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Speaker 1: and obviously don't let anything impact you're growing bumps. Obviously,

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Speaker 1: if I was doing kettlebell swings, I'm not going to

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Speaker 1: bring the kettlewell back so you know, smacks my bump

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Speaker 1: or anything like that. Just common sense. So I've got

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Speaker 1: a lot more I think confidence in the gym from

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Speaker 1: having discussions with her. We went through some of the

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Speaker 1: exercises that I would be doing, and she sort of

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Speaker 1: cleared me from that safety perspective. So I've got more

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Speaker 1: into back into my weights, using sort of the functional

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Speaker 1: equipment at the gym a lot more in the last

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Speaker 1: couple of weeks. So I'm sort of doing about three

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Speaker 1: gym sessions a week at the moment, sort of using

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Speaker 1: that app still but actually just adding weight tow its

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Speaker 1: A lot of what she does is like body weight squads,

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Speaker 1: which is fine, but I feel really confident. I've still

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Speaker 1: got a lot of my strength and my bump's not

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Speaker 1: very big, so I'll, you know, add kettlebells or I'll

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Speaker 1: dumb buzz to that. So I'm not squatting in the

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Speaker 1: squat racks necessarily, but I'm still using more weight than

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Speaker 1: she's sort of recommending in the app, because the pictures

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Speaker 1: of her are demonstrating in the app look like she's

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Speaker 1: well into a trimester. So I sort of feel better

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Speaker 1: functionally and I'm still able to move around a lot.

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Speaker 1: My bum's still quite small, so I'm doing a lot

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Speaker 1: of more weight based activity and then just my long

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Speaker 1: slide walks as well, which the physio recommended. One of

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Speaker 1: the best things you can do for pregnancy is just

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Speaker 1: keep moving. So on the days that I don't have

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Speaker 1: a lot of energy or I'm just not feeling that great,

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Speaker 1: 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.

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Speaker 1: I think i'd average out ten thousand yet, but I

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Speaker 1: get very very minimal within where we're living at the moment.

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Speaker 1: Whereas when we used to live in a two storytownhouse,

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Speaker 1: so I'd be running up and down the stairs all

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Speaker 1: day long, and then the place before that, I used

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Speaker 1: to walk quite a lot, like down to the coffee shop,

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Speaker 1: you know, around there was this park nearby a couple

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Speaker 1: of years ago where I lived, so i'd get a

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Speaker 1: lot more active sort of steps in. And when I

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Speaker 1: used to work at the hospital, obviously i'd get heaps

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Speaker 1: of just incidental activity sort of steps. So at the moment,

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Speaker 1: day to day, if I don't leave and actually go

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Speaker 1: for a physical walk, I'm barely at two thousand by

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Speaker 1: the end of the day. Like I pretty much go

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Speaker 1: from my office to the bedroom next door to the kitchen,

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Speaker 1: which is right next door. So not a whole lot

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Speaker 1: of opportunity to get steps in my day where we're

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Speaker 1: currently living unless I do some dedicated walk. So how

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Speaker 1: do you monitor just with a fitness watch? Have you

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Speaker 1: got a garment?

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

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Speaker 2: look like one.

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Speaker 1: There you go. It's quite stylish. I know. I get

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Speaker 1: a lot of compliments on this online. Again not sponsored,

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Speaker 1: but I really like it. Yeah, it helps me just

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Speaker 1: keep tracking by I look at my watch and I'm like,

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Speaker 1: you know, two thousand by three pm. I'm like, oh, okay,

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Speaker 1: let's just head out for like fifteen minutes or something.

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Speaker 1: Helps get some vitamin D in as well, which we

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Speaker 1: know a lot of Aussies are very low in coming

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Speaker 1: out 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: they can't believe have to show clients that on your

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

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Speaker 2: whether it's an iPhone, you will have a pedometer. But

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Speaker 2: when people start to monitor it instantly, I think the

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Speaker 2: research shows you do at least two thousand extra a

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Speaker 2: day where you actually start to monitor. So take that

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Speaker 2: as a sign that even if you are not aware

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Speaker 2: of how many steps you're doing, simply monitoring it's a

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Speaker 2: really good way to get motivated. So I think we

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Speaker 2: could have a whole podcast on our exercise programs, but

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Speaker 2: we'll press on.

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Speaker 1: Let's do one on getting steps in because I've got

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Speaker 1: a lot of tips. But that's not even the topic

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Speaker 1: of the plotcast today, so let's add it into another one.

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Speaker 2: Susie, we are got 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 perhaps doing in their life. So

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

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

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Speaker 2: another time. But to move on, inshun resistance. It's an

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

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Speaker 2: a silent epidemic in Australian health because working specifically in

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Speaker 2: weight management, which I have for a really long time

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Speaker 2: and falling into I guess the area of insulin resistance.

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Speaker 2: I think it needs to be taken a lot more

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Speaker 2: seriously by medical practitioners, and I think even dietitians are

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Speaker 2: often in a great position, so to give some insight,

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Speaker 2: Insulin is a hormone that we all have. It's the

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Speaker 2: primary regulator of both fat and glucose metabolanism in the body.

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Speaker 2: And basically we secrete insulin from the pancreas whenever we

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Speaker 2: eat carbohydrate containing food. So it's completely normal to have insulin.

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Speaker 2: We will have it, and ideally the body keeps it

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Speaker 2: at a controlled level. Now, what happens over time, particularly

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Speaker 2: when we gain weight as we get older and secondly

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Speaker 2: reduce muscle mass or amount of resistance training that we do,

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Speaker 2: is that over time our body can, in some cases,

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Speaker 2: usually with a genetic predisposition, become resistant to that hormone

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Speaker 2: over time. And it's basically very very early diabetes. So

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Speaker 2: people about ten years out from getting full type two diabetes,

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Speaker 2: which affects you know, at least a million Austraans, and

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Speaker 2: I think it's another million who aren't diagnosed yet, really

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Speaker 2: high numbers, and continue to expect it to increase over time.

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Speaker 2: Is that basically the body becomes less and less efficient

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Speaker 2: with using this hormone, and the more inchalin that you

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Speaker 2: have floating around in the body, because it's not getting

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Speaker 2: into the cellars that should be to digest your glucose properly,

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Speaker 2: because often that cell wall has been clogged up with

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Speaker 2: fat mass, and then perhaps you're not moving as much

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Speaker 2: so you've got more and more weight to work through.

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Speaker 2: Is that because the body has to get that glucose

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Speaker 2: from carbohydrate into the cell. It can't just sit out

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Speaker 2: in the blood because high blood glucose is not healthy

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Speaker 2: for us, and of course very high blood glucose is

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Speaker 2: indicative of full blown diabetes. The body but pancreas basically

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

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

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

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

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

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

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Speaker 2: they present is that they're usually quite significantly overweight. This

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Speaker 2: isn't something if you've got five or ten kilos on

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 2: it's quite easy to eat five kilos overweight even ten,

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Speaker 2: But when you're seeing people who are eating quite well

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

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

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

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

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

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

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Speaker 2: maybe less carbohydrate at night and higher protein meals through

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Speaker 2: the day, so maybe eggs on toast for breakfast or

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Speaker 2: tuna salad with a bit of corn, and then less

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Speaker 2: carbon at nighttime, and they'll lose weight as normal, and

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Speaker 2: that will naturally bring their insulince down and they can

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Speaker 2: lose weight. But I'm talking about people who, no matter

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Speaker 2: what they do with their diet and calorie control, they're

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Speaker 2: just almost flatlined. And that's a sign to me. If

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Speaker 2: I start a client who might be eighty ninety kilos,

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Speaker 2: I'll give them a meal plan that's thirty forty percent carbohydrate,

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Speaker 2: of course, encouraging them to walk a lot more because

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Speaker 2: that's obviously really good for the blood. And then what

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

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

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

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

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

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

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Speaker 2: And in many cases now lyean 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. All 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 and not

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Speaker 2: working for them.

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Speaker 1: Absolutely great summary, Susie, And this is definitely your specialty area.

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Speaker 1: So I don't have much to add, but I will

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Speaker 1: just sort of reierate the importance of a few things

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Speaker 1: that you mentioned. You know, particularly we hear from clients.

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Speaker 1: Oh you know, my GP didn't want to do that

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Speaker 1: on my GP said it wasn't a concern. If that's

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Speaker 1: what you're hearing, go and get another GP. Shop around.

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Speaker 1: You know, there are good doctors, there are bad doctors.

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Speaker 1: There are good dieticians, there are bad dietitians. There are

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Speaker 1: you know, good mechanics, bad mechanics. Just because you had

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Speaker 1: a bad experience doesn't mean that you shouldn't take your

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Speaker 1: own health within your control and go and get another opinion.

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Speaker 1: So absolutely what Susie said, it's really important to get

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Speaker 1: the proper test. You can't sit at home and think, well,

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Speaker 1: I'm not losing weight, nothing's happening. Of course some insulin

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Speaker 1: resistant and then go order yourself some meds offline. No,

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Speaker 1: absolutely don't do that. It should absolutely be managed by

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Speaker 1: your healthcare professional, so a doctor plus minus a dietician

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Speaker 1: as well. And Susie mentioned there's a lot of different

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Speaker 1: types of medications as well. And I know all of

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Speaker 1: our listeners, you know, Susie and I are very much

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Speaker 1: health first, you know, holistic health, but there's also a

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Speaker 1: way that holistic health can complement modern medicine as well.

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Speaker 1: And for a lot of our patients and clients who

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Speaker 1: are insulin resistance, most of them do need the help

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Speaker 1: of some medications. So if it's absolutely okay, don't feel

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Speaker 1: like you've failed or you can do it on your own.

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Speaker 1: That medication, at least initially is just going to make

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Speaker 1: things so much easier for you. So please don't be

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Speaker 1: resistant to that because it's probably going to help make

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Speaker 1: things so much easier until you can get this under

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Speaker 1: control a little bit, then you can start tapering down

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Speaker 1: the medication and hopefully one day coming off it completely

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Speaker 1: as well. So I think a lot of ac medication

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Speaker 1: is as a bad thing, And Zuzie, I've worked with

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Speaker 1: a lot of health professionals, you know, physios ots, that

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Speaker 1: sort of thing, and we don't even want to take

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Speaker 1: panatoll when we have a headache, like we're that anti

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Speaker 1: sort of medication. We just want to do things a natural,

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Speaker 1: healthy way. But I do think insulin resistance is one

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Speaker 1: of those conditions where medication can be very very helpful,

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Speaker 1: and there are quite a lot of side effects as well,

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Speaker 1: so definitely shop around if your GP or your doctor

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Speaker 1: prescribes a certain type of medication for your injulin resistance.

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Speaker 1: There are many different ones on the market, as Susie mentioned,

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Speaker 1: So if you're getting side effects, you're getting nausea, you're

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Speaker 1: getting huge appetites, or you know, you're gaining weight instead

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Speaker 1: of losing weight that sort of thing, or maybe you're

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Speaker 1: you know, having problems with your bows anything like that,

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Speaker 1: just shop around and change the medication or change the

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Speaker 1: amount of it, of course, working in combination with your

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Speaker 1: doctor as well. I think some important 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 indochronologist 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 if 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 preyper 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.

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Speaker 1: 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 1: Absolutely, and will also take that into our own health

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Speaker 1: and our own hands, because, as you said, a lot

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Speaker 1: of us skip the step of insulin resistance and it's

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Speaker 1: like bam, We've got full on diabetes, and it's like crap,

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Speaker 1: how did we even get here? So, you know, if

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Speaker 1: you're someone that isn't feeling the best, is struggling with

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Speaker 1: their weight loss, you know, is lacking an energy, is

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Speaker 1: having other signs and symptoms in your body, go to

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Speaker 1: your GP and go get a blood test. You're a

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Speaker 1: standed blood test. I'm a big fan of having most

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Speaker 1: of my clients get bloods at least once a year,

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Speaker 1: Susie to check simple things like iron and vitamin D

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Speaker 1: and their glucose levels and that sort of thing, because

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Speaker 1: too often it's not until we're lying on a heap

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Speaker 1: on the floor and things have gotten really really bad

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Speaker 1: that we go, hey, maybe I should go see someone.

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Speaker 1: So this is your little reminder and your little alarm

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Speaker 1: bell that if you haven't had some bloods in a

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Speaker 1: couple of year time, or you're not feeling your best,

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Speaker 1: or you just you know your body best. If something

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Speaker 1: feels off, go and investigate that. And you know a

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Speaker 1: lot of us are still working from home. We're in lockdown.

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Speaker 1: We may may or may not have a little bit

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Speaker 1: of extra time up our sleeves, but doctors haven't always

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Speaker 1: will be open, pandemic or not. You know, you can't

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Speaker 1: stop people from getting access to great healthcare. So please

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Speaker 1: take that into your hands and perhaps go and have

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Speaker 1: a chat with your GP, and if you don't have

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Speaker 1: a good one, or you're looking around, you know, do

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Speaker 1: some research and come up with one that you know

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Speaker 1: thinks about a holistic approach, but is also open to

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Speaker 1: using medications and blood tests you know, where needed to

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Speaker 1: diagnose some of these easy conditions that can be you know,

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Speaker 1: well managed if we have the writing information and the

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Speaker 1: access to the right healthcare professionals.

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Speaker 2: So some clinical signs, 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 insulince 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 1: You know. I love that. And you mentioned a big

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Speaker 1: one in terms of that abdominal fat storage as well.

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Speaker 1: So we were talking about perimenopause and menopause on the

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Speaker 1: podcast a few weeks ago. So that's sort of another

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Speaker 1: symptom there, and another symptom that's going to lead us

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Speaker 1: into our next discussion, Susie, is that abdominal fat storage

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Speaker 1: and alcohol. Because typically when we see clients drinking too

432
00:19:01,600 --> 00:19:04,440
Speaker 1: much alcohol, where do they store it on their belly?

433
00:19:04,680 --> 00:19:07,920
Speaker 1: So let's have a good chat about alcohol, Susie, because

434
00:19:08,080 --> 00:19:10,400
Speaker 1: we miss drive July completely. I think we did plan

435
00:19:10,480 --> 00:19:13,280
Speaker 1: on putting something in about dried duly in the body,

436
00:19:13,320 --> 00:19:16,360
Speaker 1: but July's escape to somewhere practically a way into September

437
00:19:16,400 --> 00:19:19,600
Speaker 1: by the time this podcast launches, So now's a better

438
00:19:19,600 --> 00:19:22,320
Speaker 1: time than anything to think about alcohol. I love a drink,

439
00:19:22,359 --> 00:19:24,640
Speaker 1: obviously when I'm not pregnant. Susie, I'm sure you love

440
00:19:24,680 --> 00:19:26,760
Speaker 1: having a glass of a wine or a drink as well.

441
00:19:26,760 --> 00:19:28,000
Speaker 1: What's your drink of poison?

442
00:19:28,040 --> 00:19:31,080
Speaker 2: Out of curiosity, I do really enjoy a drink, but

443
00:19:31,200 --> 00:19:34,400
Speaker 2: I don't need to have a drink, so going out

444
00:19:34,400 --> 00:19:36,080
Speaker 2: for drinks with friends and having a big night, I

445
00:19:36,119 --> 00:19:38,080
Speaker 2: like a bog Co limb and soda. That's my spirit

446
00:19:38,119 --> 00:19:41,359
Speaker 2: of choice one. I guess it's because it is lower calorie,

447
00:19:41,400 --> 00:19:44,080
Speaker 2: but I also prefer the taste because you can sort

448
00:19:44,119 --> 00:19:47,240
Speaker 2: of mask it. I love a good French champagne, and

449
00:19:47,320 --> 00:19:49,480
Speaker 2: again that's more likely when I'm with my friends or

450
00:19:49,520 --> 00:19:52,000
Speaker 2: having a really relaxed night. I wouldn't just crack open

451
00:19:52,040 --> 00:19:55,840
Speaker 2: a bottle, but if you know, probably on four nights

452
00:19:56,000 --> 00:19:58,800
Speaker 2: maybe five now I would because I'm at home a

453
00:19:58,840 --> 00:20:02,040
Speaker 2: lot more, I'll I have a French rose, but I

454
00:20:02,119 --> 00:20:04,280
Speaker 2: have to be honest with you, Lianne. I my husband,

455
00:20:04,520 --> 00:20:06,760
Speaker 2: he's quite a big drinker, and he just laughs at me.

456
00:20:07,200 --> 00:20:11,720
Speaker 2: I would have probably a third, maybe half a glass,

457
00:20:12,160 --> 00:20:14,199
Speaker 2: and I sit on it for like two or three hours,

458
00:20:14,240 --> 00:20:17,960
Speaker 2: so I enjoy the ritual of it. I have a sip,

459
00:20:18,000 --> 00:20:19,960
Speaker 2: but I'm not a big drinker. And that's one of

460
00:20:20,040 --> 00:20:23,080
Speaker 2: the things I really noticed about my clients who are drinkers.

461
00:20:23,640 --> 00:20:26,159
Speaker 2: I find that big drinkers, the people getting through a

462
00:20:26,200 --> 00:20:30,520
Speaker 2: bottle a night, or who have trouble limiting, they fast drinkers,

463
00:20:31,119 --> 00:20:33,280
Speaker 2: so they will polish off. Like I was walking with

464
00:20:33,280 --> 00:20:35,160
Speaker 2: a friend recently and we grab one of those walk

465
00:20:35,200 --> 00:20:38,639
Speaker 2: and go cocktails and I had had I reckon a

466
00:20:38,760 --> 00:20:41,960
Speaker 2: quarter and she'd finish the drink. So drinkers tend to

467
00:20:41,960 --> 00:20:44,040
Speaker 2: be quick drinkers. And so when I'm trying to reduce

468
00:20:44,119 --> 00:20:46,160
Speaker 2: my clients intake of alcohol, because I don't like them

469
00:20:46,160 --> 00:20:47,960
Speaker 2: to go cold turkey. I like them to factor in

470
00:20:48,000 --> 00:20:50,359
Speaker 2: what they enjoy. But I'm trying to teach them to

471
00:20:50,480 --> 00:20:53,480
Speaker 2: drink more slowly. And I suggest that a glass, a

472
00:20:53,560 --> 00:20:56,760
Speaker 2: small glass, should last at least forty minutes to an hour.

473
00:20:57,240 --> 00:20:59,720
Speaker 2: And when you propose that to people and they laugh

474
00:20:59,760 --> 00:21:01,400
Speaker 2: at you. That's how you get an idea if they're

475
00:21:01,480 --> 00:21:04,000
Speaker 2: quick drinkers or not, because it's like anything, when we

476
00:21:04,080 --> 00:21:06,840
Speaker 2: mindlessly do things, whether it's chocolate or whether it's wine,

477
00:21:07,080 --> 00:21:09,440
Speaker 2: we're not registering and we're doing it mindlessly. And that's

478
00:21:09,480 --> 00:21:12,560
Speaker 2: what I observe with big alcohol consumers. It becomes a

479
00:21:12,600 --> 00:21:15,880
Speaker 2: mindless consumption and they drink really quickly. They don't really

480
00:21:15,920 --> 00:21:18,400
Speaker 2: taste it. It's a habit. Obviously, it's a little bit

481
00:21:18,440 --> 00:21:21,840
Speaker 2: cathartic in the sense that they're using it stress relief,

482
00:21:21,880 --> 00:21:24,840
Speaker 2: for using it to relax, and before you know it,

483
00:21:25,119 --> 00:21:27,359
Speaker 2: you've polished off half a bottle. So I think that's

484
00:21:27,800 --> 00:21:29,640
Speaker 2: my message to a lot of people. If you enjoy

485
00:21:29,680 --> 00:21:31,639
Speaker 2: a drink, and I have no issue with it, you know,

486
00:21:31,640 --> 00:21:33,520
Speaker 2: I think the public health guidelines that have at least

487
00:21:33,520 --> 00:21:36,320
Speaker 2: two alcohol free days, but you've got to learn to

488
00:21:36,359 --> 00:21:39,680
Speaker 2: drink slowly and savor it and take your time, because otherwise,

489
00:21:39,720 --> 00:21:41,879
Speaker 2: before you know it, it's like sweet food. The more

490
00:21:41,920 --> 00:21:43,760
Speaker 2: you have, the more you want, and what starts as

491
00:21:43,800 --> 00:21:46,440
Speaker 2: a glass or two becomes a bottle. And particularly in lockdown,

492
00:21:46,560 --> 00:21:48,680
Speaker 2: I think it's well documented people are drinking a whole

493
00:21:48,760 --> 00:21:52,040
Speaker 2: lot more than they ever have. We are interrupting this

494
00:21:52,119 --> 00:21:54,399
Speaker 2: episode to bring you a quick break and introduce you

495
00:21:54,480 --> 00:21:59,960
Speaker 2: to this episode sponsor Anna Luisa Jewelry. That's Ana Luisa.

496
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499
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500
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502
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503
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506
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507
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510
00:22:41,400 --> 00:22:44,280
Speaker 2: During now let's head on back to our podcast episode.

511
00:22:44,800 --> 00:22:47,439
Speaker 2: Particularly in Lockdown, I think it's well documented people are

512
00:22:47,520 --> 00:22:49,199
Speaker 2: drinking a whole lot more than they ever have.

513
00:22:49,680 --> 00:22:52,480
Speaker 1: Oh absolutely, And I just remember a year ago, probably

514
00:22:52,480 --> 00:22:54,080
Speaker 1: a year and a half ago now, when all this

515
00:22:54,400 --> 00:22:57,120
Speaker 1: lockdown sort of things started, the lines outside of Dan

516
00:22:57,240 --> 00:22:59,760
Speaker 1: Murphy's and Liquor Land like, oh my god, like forget

517
00:22:59,800 --> 00:23:02,960
Speaker 1: to other paper craze that the alcohol shops were going crazy.

518
00:23:03,000 --> 00:23:05,440
Speaker 1: People were stocking out big time. So I think it's

519
00:23:05,440 --> 00:23:08,399
Speaker 1: a really important discussion to have, and I agree with you.

520
00:23:08,440 --> 00:23:11,159
Speaker 1: I think quick drinks it is a thing because you

521
00:23:11,160 --> 00:23:13,399
Speaker 1: can almost drink it. Some of these alcoholic drinks taste

522
00:23:13,400 --> 00:23:16,560
Speaker 1: like cordial, like they're delicious, they're full of sugar, they're

523
00:23:16,600 --> 00:23:18,639
Speaker 1: just they're so easy to drink. It's like drinking a

524
00:23:18,720 --> 00:23:21,000
Speaker 1: juice box or drinking a cordial. So I do think

525
00:23:21,040 --> 00:23:23,520
Speaker 1: that if you're someone that struggles with the amount or

526
00:23:23,560 --> 00:23:26,919
Speaker 1: limiting that having something that's not as sweet, such as

527
00:23:26,920 --> 00:23:30,000
Speaker 1: a vodka limb soda can be an easy strategy. But

528
00:23:30,080 --> 00:23:32,600
Speaker 1: I'm always if anyone listens to my own Podcastly and

529
00:23:32,640 --> 00:23:35,600
Speaker 1: More Nutrition podcast, we've chatted many times about choosing the

530
00:23:35,640 --> 00:23:38,119
Speaker 1: thing that you want most. So my drink of choice

531
00:23:38,119 --> 00:23:40,639
Speaker 1: obviously haven't had it in six months now. Susie is

532
00:23:40,640 --> 00:23:43,200
Speaker 1: a beautiful French Rose as well. I'm a big Rose fan,

533
00:23:43,240 --> 00:23:44,800
Speaker 1: but I agree with you, it has to be French

534
00:23:44,880 --> 00:23:48,480
Speaker 1: or it just doesn't count. So that's my drink of choice,

535
00:23:48,480 --> 00:23:50,800
Speaker 1: particularly in the warmer weather in summer, and as I said,

536
00:23:50,960 --> 00:23:53,160
Speaker 1: I'd be happy with just one or two glasses as

537
00:23:53,200 --> 00:23:55,000
Speaker 1: a social occasional that sort of thing. I don't crack

538
00:23:55,040 --> 00:23:57,119
Speaker 1: open bottles when I'm at home by myself or anything

539
00:23:57,160 --> 00:23:59,640
Speaker 1: like that, because the temptation to just polish it off

540
00:23:59,720 --> 00:24:01,800
Speaker 1: is just too much, and I do like that. A

541
00:24:01,800 --> 00:24:05,320
Speaker 1: lot of the what you call them like alcohol shops

542
00:24:05,760 --> 00:24:08,320
Speaker 1: are serving you know, smaller sort of one to two

543
00:24:08,359 --> 00:24:11,040
Speaker 1: standard drinks, like really small like Jacob's Creek does really

544
00:24:11,119 --> 00:24:13,760
Speaker 1: little champagnes and a little bottle of red wine, and

545
00:24:14,040 --> 00:24:16,000
Speaker 1: another brand does like a little like I think one

546
00:24:16,000 --> 00:24:17,960
Speaker 1: point two or two standard drinks of a little red

547
00:24:17,960 --> 00:24:19,680
Speaker 1: wine thing as well, So instead of buying the full

548
00:24:19,840 --> 00:24:21,840
Speaker 1: seven to fifty mil bottle of wine, you can get

549
00:24:22,160 --> 00:24:24,640
Speaker 1: smaller amounts as well. And there's also a growing range

550
00:24:24,680 --> 00:24:27,840
Speaker 1: of alcohol free options as well, which I've tried a

551
00:24:27,880 --> 00:24:29,680
Speaker 1: lot of them in pregnancy and honestly, they just don't

552
00:24:29,680 --> 00:24:32,399
Speaker 1: cut it. I spent close to fifty dollars on a

553
00:24:32,440 --> 00:24:35,520
Speaker 1: fake gin which I found in Woolwors, which is incredibly expensive.

554
00:24:35,560 --> 00:24:38,840
Speaker 1: Susie and Oh my goodness. David had a normal gin

555
00:24:38,880 --> 00:24:41,400
Speaker 1: one night. One of our favorite drinks is a schiraz gin.

556
00:24:41,960 --> 00:24:43,680
Speaker 1: It's beautiful, and he was having one of them, and

557
00:24:43,720 --> 00:24:46,199
Speaker 1: I had my fake gin from Woolworths, and honestly, I

558
00:24:46,280 --> 00:24:48,760
Speaker 1: used about the equivalent of what would have been full shots,

559
00:24:48,760 --> 00:24:50,200
Speaker 1: Like I think I would have put you know, what's

560
00:24:50,200 --> 00:24:52,800
Speaker 1: a shot thirty meals probably over one hundred mills in

561
00:24:52,880 --> 00:24:55,520
Speaker 1: with this tonic to just try and get some sort

562
00:24:55,520 --> 00:24:57,679
Speaker 1: of taste in there, and it honestly just ended up

563
00:24:57,720 --> 00:24:59,399
Speaker 1: tasting like cordia. I poured it down the drain and

564
00:24:59,440 --> 00:25:00,840
Speaker 1: I was like, it's not even worth it. I just,

565
00:25:01,080 --> 00:25:02,960
Speaker 1: you know, made myself a cup of tea after that.

566
00:25:03,800 --> 00:25:06,399
Speaker 1: And I've tried some of the alcohol free siders as well,

567
00:25:06,640 --> 00:25:08,439
Speaker 1: and they're not much better that. It just tastes like

568
00:25:08,440 --> 00:25:11,840
Speaker 1: you're drinking some soft drink or something. So the goal

569
00:25:11,920 --> 00:25:13,520
Speaker 1: is not to drink or you know that sort of thing.

570
00:25:13,560 --> 00:25:16,240
Speaker 1: There's a growing range of non alcoholic options, but I

571
00:25:16,240 --> 00:25:18,240
Speaker 1: think they are quite high in sugar and quite high

572
00:25:18,240 --> 00:25:20,439
Speaker 1: in calories as well. So my preference is just have

573
00:25:20,480 --> 00:25:21,840
Speaker 1: a cup of tea, go to bed, and call it

574
00:25:21,840 --> 00:25:25,000
Speaker 1: a night. At the moment, rather than do the alcohol.

575
00:25:24,680 --> 00:25:27,440
Speaker 2: Free We're very honest here, very honest on the nutri

576
00:25:27,440 --> 00:25:29,880
Speaker 2: should couch should be pleased to know. I love that. Yeah,

577
00:25:29,920 --> 00:25:30,199
Speaker 2: we are.

578
00:25:30,400 --> 00:25:32,240
Speaker 1: We're not gonna We're not gonna be su here, guys.

579
00:25:32,480 --> 00:25:34,560
Speaker 1: I'm not a fan of the alcohol free you know options,

580
00:25:34,600 --> 00:25:37,160
Speaker 1: but if they're your jam, that's absolutely okay. But let's

581
00:25:37,240 --> 00:25:39,880
Speaker 1: quickly chat about I guess the energy density of alcohol,

582
00:25:40,000 --> 00:25:43,600
Speaker 1: because alcohol is what we would consider our fourth macronutrient,

583
00:25:43,640 --> 00:25:47,200
Speaker 1: along with carbohydrates, proteins, and fats. We should count alcohol

584
00:25:47,240 --> 00:25:49,399
Speaker 1: as a macronutrient because it provides our body with a

585
00:25:49,400 --> 00:25:51,679
Speaker 1: lot of energy or a lot of calories, but no

586
00:25:51,800 --> 00:25:54,800
Speaker 1: real nutritional benefits. So it's something that we don't need

587
00:25:54,840 --> 00:25:57,359
Speaker 1: to have, but I'll acknowledge that it is something that

588
00:25:57,400 --> 00:26:00,159
Speaker 1: a lot of us quite enjoy. But again, it's that

589
00:26:00,240 --> 00:26:03,160
Speaker 1: sort of I guess that dose response, like it's how

590
00:26:03,280 --> 00:26:05,159
Speaker 1: much is too much for a lot of people? And

591
00:26:05,160 --> 00:26:08,400
Speaker 1: if you've got that addictive type personality, you might be

592
00:26:08,400 --> 00:26:10,840
Speaker 1: better off just saying no to alcohol the majority of

593
00:26:10,880 --> 00:26:13,200
Speaker 1: the time, because when you do say yes, it's very

594
00:26:13,280 --> 00:26:15,240
Speaker 1: very difficult for you to stop. So this isn't even

595
00:26:15,240 --> 00:26:17,400
Speaker 1: just from a weight loss perspective, because we know that

596
00:26:17,760 --> 00:26:20,560
Speaker 1: alcohol itself is very energy dens It contributes a lot

597
00:26:20,600 --> 00:26:23,280
Speaker 1: of calories no real nutrition, So we're adding a lot

598
00:26:23,280 --> 00:26:25,959
Speaker 1: of extra calories into our diet, not really getting much

599
00:26:26,040 --> 00:26:27,880
Speaker 1: energy from it, and it's not feeling. And the other

600
00:26:27,920 --> 00:26:30,240
Speaker 1: thing with alcohol and weight loss is that when you

601
00:26:30,320 --> 00:26:33,440
Speaker 1: drink susie, you tend to crave more of that high fat,

602
00:26:33,520 --> 00:26:35,600
Speaker 1: high salty food. So I know that when I drink,

603
00:26:35,760 --> 00:26:38,080
Speaker 1: I love nothing more than a cheese platter or some

604
00:26:38,119 --> 00:26:40,840
Speaker 1: potato chips or something like that. Or if I'm talking

605
00:26:40,880 --> 00:26:42,800
Speaker 1: a lot younger here, back in my early you know,

606
00:26:42,880 --> 00:26:45,560
Speaker 1: clubbing nights out days, when I was in my eighteen

607
00:26:45,640 --> 00:26:48,639
Speaker 1: nineteen twenty twenty one, we'd go roll through the you know,

608
00:26:48,720 --> 00:26:51,000
Speaker 1: kebab shop at two am or something like that. So

609
00:26:51,280 --> 00:26:53,240
Speaker 1: a lot of the times, drinking a lot of alcohol

610
00:26:53,359 --> 00:26:56,000
Speaker 1: isn't conducive to help or weight loss, but we can

611
00:26:56,040 --> 00:26:58,760
Speaker 1: definitely include it as part of a healthy lifestyle. But

612
00:26:58,840 --> 00:27:01,240
Speaker 1: I do think that sort of two to three drinks

613
00:27:01,240 --> 00:27:03,760
Speaker 1: and night should be a maximum limit, and that only

614
00:27:03,920 --> 00:27:05,639
Speaker 1: you know, one to two times a week for the

615
00:27:05,640 --> 00:27:08,200
Speaker 1: majority of people. I actually think our public house guidelines

616
00:27:08,240 --> 00:27:11,880
Speaker 1: around alcohol are too high SUSI, that's my honest opinion.

617
00:27:11,880 --> 00:27:14,360
Speaker 1: In terms of the recommendations for alcohol. I do love

618
00:27:14,359 --> 00:27:16,200
Speaker 1: that our guidelines say that you should have at least

619
00:27:16,240 --> 00:27:18,800
Speaker 1: two days off from alcohol a week. But honestly, I

620
00:27:18,840 --> 00:27:20,560
Speaker 1: say to my of my clients, it should be like,

621
00:27:20,600 --> 00:27:23,240
Speaker 1: you know, five alcohol three days a week, potentially one

622
00:27:23,320 --> 00:27:25,400
Speaker 1: or two a week that you're having a nice drink

623
00:27:25,440 --> 00:27:28,400
Speaker 1: as part of a you know, enjoyment or social aspect

624
00:27:28,520 --> 00:27:30,399
Speaker 1: or something like that, or because you love the taste

625
00:27:30,400 --> 00:27:32,119
Speaker 1: and the pleasure of it, but it should be in

626
00:27:32,200 --> 00:27:35,359
Speaker 1: sort of one two three standard drinks maximum. And that

627
00:27:35,400 --> 00:27:37,520
Speaker 1: brings us down to you know, what is a standard

628
00:27:37,600 --> 00:27:39,439
Speaker 1: drink as well, because a shot of alcohol or a

629
00:27:39,440 --> 00:27:42,520
Speaker 1: shot of spirit is thirty meals. And I think, correct

630
00:27:42,520 --> 00:27:44,600
Speaker 1: me if I'm wrong, Sousy by standard glass one is

631
00:27:44,640 --> 00:27:47,320
Speaker 1: about one hundred and twenty or one hundred and fifty meals.

632
00:27:47,520 --> 00:27:49,920
Speaker 2: The standard's meant to be one twenty. But of course

633
00:27:50,000 --> 00:27:52,520
Speaker 2: what happens now is they offer us the double shot,

634
00:27:52,600 --> 00:27:55,320
Speaker 2: like they say during the Large Lives, and I think,

635
00:27:55,440 --> 00:27:57,159
Speaker 2: what I would I've just looked at by because I

636
00:27:57,240 --> 00:27:59,600
Speaker 2: was aware they'd reviewed the guidelines. So I'm just looking

637
00:27:59,640 --> 00:28:03,679
Speaker 2: now on the health website, and it's now recommended that

638
00:28:03,720 --> 00:28:08,000
Speaker 2: we consume adults no more than ten standard drinks a week,

639
00:28:08,760 --> 00:28:11,200
Speaker 2: and no more than four on any one day. Now,

640
00:28:11,200 --> 00:28:13,360
Speaker 2: I think that's even excessive for women who are often

641
00:28:13,400 --> 00:28:16,240
Speaker 2: a lot smaller. And the way I describe it to

642
00:28:16,320 --> 00:28:19,920
Speaker 2: my clients is that when you're drinking alcohol, you're basically

643
00:28:19,960 --> 00:28:22,080
Speaker 2: so busy burning that off through the liver that you

644
00:28:22,119 --> 00:28:24,600
Speaker 2: don't process many of the calories we eat from food.

645
00:28:24,960 --> 00:28:27,280
Speaker 2: And that's why alcohol is so closely linked to weight gain.

646
00:28:27,320 --> 00:28:30,360
Speaker 2: It's not specifically the alcohol, even though that is high calories,

647
00:28:30,720 --> 00:28:32,840
Speaker 2: it's just that it displaces us burning off all the

648
00:28:32,840 --> 00:28:35,280
Speaker 2: food we tend to eat when we're drinking. And that's

649
00:28:35,280 --> 00:28:37,600
Speaker 2: of course, like you describe things that we love, things

650
00:28:37,640 --> 00:28:39,800
Speaker 2: like platter food and high fat food at the pub

651
00:28:39,840 --> 00:28:42,880
Speaker 2: when we're allowed to go out and treats at night time.

652
00:28:42,960 --> 00:28:46,040
Speaker 2: So that's the link between over consumption of alcohol calories

653
00:28:46,040 --> 00:28:48,640
Speaker 2: and the extra food. So I'm saying to clients, if

654
00:28:48,680 --> 00:28:51,240
Speaker 2: you do choose to have those sole foods and that

655
00:28:51,360 --> 00:28:54,400
Speaker 2: wine included, you've got to keep the dinner really, really small,

656
00:28:54,440 --> 00:28:57,240
Speaker 2: because you're getting so many calories from alcohol. And my

657
00:28:57,480 --> 00:28:59,240
Speaker 2: message is that it becomes a habit and you just

658
00:28:59,320 --> 00:29:02,040
Speaker 2: keep drinking more and more. So definitely clearing out and

659
00:29:02,080 --> 00:29:05,560
Speaker 2: having a clear rule about how many nights you are drinking,

660
00:29:05,600 --> 00:29:07,640
Speaker 2: and keep an eye on those paws, and even if

661
00:29:07,640 --> 00:29:09,520
Speaker 2: you have to measure it, because again, like you said,

662
00:29:10,000 --> 00:29:11,920
Speaker 2: we see the glass and it's got a small dash

663
00:29:11,960 --> 00:29:14,200
Speaker 2: in the bottom, which probably is that standard one twenty

664
00:29:14,240 --> 00:29:16,680
Speaker 2: because I think in the old days, when your parents,

665
00:29:16,720 --> 00:29:19,000
Speaker 2: you know, in the sixties and seventies or even eighties,

666
00:29:19,440 --> 00:29:23,280
Speaker 2: the wineglasses were tiny, that was a standard drink. Now

667
00:29:23,400 --> 00:29:26,720
Speaker 2: everything we have is the goblet, so that just subconsciously

668
00:29:27,240 --> 00:29:31,680
Speaker 2: encourages over consumption without us realizing. So buy small glasses

669
00:29:31,680 --> 00:29:34,320
Speaker 2: at home and have them because that will naturally mean

670
00:29:34,360 --> 00:29:36,880
Speaker 2: that you drink less without well you probably will notice,

671
00:29:36,920 --> 00:29:39,800
Speaker 2: but it will seem less offensive than when we have

672
00:29:39,840 --> 00:29:41,560
Speaker 2: to pour a dash in a massive goblet.

673
00:29:41,840 --> 00:29:44,400
Speaker 1: Absolutely, And you mentioned an important point where the liver

674
00:29:44,600 --> 00:29:47,880
Speaker 1: displaces breaking down the calories from food because it's trying

675
00:29:47,920 --> 00:29:49,800
Speaker 1: so hard to break down the alcohol. And that is

676
00:29:49,840 --> 00:29:52,640
Speaker 1: because alcohol is a toxin to our body. And let

677
00:29:52,680 --> 00:29:55,400
Speaker 1: me be very clear, and yes, Susie and I love

678
00:29:55,440 --> 00:29:58,200
Speaker 1: a drink, but alcohol is a toxin to our body.

679
00:29:58,200 --> 00:30:00,120
Speaker 1: It is not healthy, it is not providing us with

680
00:30:00,120 --> 00:30:04,120
Speaker 1: any nutritional benefit. The body will always prioritize breaking alcohol

681
00:30:04,200 --> 00:30:07,280
Speaker 1: down first over food and other drinks and other nutrients,

682
00:30:07,320 --> 00:30:09,360
Speaker 1: because it needs to get rid of it and clear

683
00:30:09,400 --> 00:30:11,280
Speaker 1: it out of its body. And if you drink too much,

684
00:30:11,440 --> 00:30:13,760
Speaker 1: that's why you wake up with that horrible hangover feeling

685
00:30:13,760 --> 00:30:16,400
Speaker 1: the next morning. Because alcohol is a toxin, it is

686
00:30:16,480 --> 00:30:18,720
Speaker 1: not good for us, and it is very dangerous in

687
00:30:18,800 --> 00:30:21,360
Speaker 1: large amounts, but even small amounts can make a lot

688
00:30:21,360 --> 00:30:23,720
Speaker 1: of people feel quite awful. So I think that's a

689
00:30:23,720 --> 00:30:26,400
Speaker 1: really important point to note that. Again, I personally think

690
00:30:26,400 --> 00:30:28,520
Speaker 1: that the guidelines are too high. Like you were saying,

691
00:30:28,560 --> 00:30:32,360
Speaker 1: ten standard drinks a week, that's one point six bottles

692
00:30:32,360 --> 00:30:35,000
Speaker 1: of wine a week. That's just far too high for

693
00:30:35,240 --> 00:30:38,360
Speaker 1: the majority of people, particularly you know, the majority of

694
00:30:38,360 --> 00:30:40,800
Speaker 1: females listening to this podcast. So I really do think

695
00:30:41,000 --> 00:30:43,800
Speaker 1: watch your portions. I definitely, Susie, get my clients to

696
00:30:43,840 --> 00:30:46,080
Speaker 1: weigh out their alcohol if they're drinking at home. I

697
00:30:46,120 --> 00:30:48,120
Speaker 1: know that might sound like a step too far, but

698
00:30:48,200 --> 00:30:50,200
Speaker 1: a lot of people have no idea what one hundred

699
00:30:50,240 --> 00:30:52,360
Speaker 1: and twenty meals looks like in a wineglass. And I

700
00:30:52,400 --> 00:30:55,680
Speaker 1: get clients sending me photos being like Haha, you're joking, right,

701
00:30:55,720 --> 00:30:58,560
Speaker 1: And I'm like, no, no, not joking, Like, we're going

702
00:30:58,600 --> 00:31:00,800
Speaker 1: to account for this in your snackles, sole food total,

703
00:31:01,080 --> 00:31:04,640
Speaker 1: because like, and alcohol is just so energendous, and I've

704
00:31:04,640 --> 00:31:06,400
Speaker 1: had class go I go to them. I want you

705
00:31:06,440 --> 00:31:08,600
Speaker 1: to pour out what you'd normally have into a wine glass,

706
00:31:08,600 --> 00:31:10,560
Speaker 1: and then I want you to decant that into another

707
00:31:10,600 --> 00:31:13,000
Speaker 1: glass on the scale which messages the meals, and tell

708
00:31:13,040 --> 00:31:15,200
Speaker 1: me how much it is. And they're easily susy three

709
00:31:15,280 --> 00:31:17,600
Speaker 1: hundred meals plus they're like, oh my god, I'd normally

710
00:31:17,600 --> 00:31:20,560
Speaker 1: pour myself like two to three times they stand to drink.

711
00:31:20,720 --> 00:31:23,240
Speaker 1: So I think that knowledge and awareness is key. So

712
00:31:23,240 --> 00:31:25,239
Speaker 1: if you're somebody that really likes to drink and it's

713
00:31:25,280 --> 00:31:27,800
Speaker 1: a regular thing for you, pour out what you would

714
00:31:27,800 --> 00:31:30,520
Speaker 1: normally do, then decant it into another glass and actively

715
00:31:30,560 --> 00:31:33,280
Speaker 1: see how much are you actually pouring. If you're someone

716
00:31:33,320 --> 00:31:35,520
Speaker 1: who gets through a bottle in two to three days,

717
00:31:35,560 --> 00:31:37,880
Speaker 1: I can tell you right now that whether or not

718
00:31:37,880 --> 00:31:40,560
Speaker 1: you're trying to lose weight, just for general health, regardless

719
00:31:40,560 --> 00:31:43,280
Speaker 1: of the guideline, I personally think that that's too.

720
00:31:43,160 --> 00:31:47,120
Speaker 2: Much slightly better and slightly low calorie wise, but I

721
00:31:47,200 --> 00:31:51,080
Speaker 2: would say to go for what you enjoy, but regulate

722
00:31:51,120 --> 00:31:53,480
Speaker 2: your portions is probably more important than drinking something that

723
00:31:53,520 --> 00:31:57,440
Speaker 2: you don't enjoy. But yes, so very rough. Just to summarize,

724
00:31:57,520 --> 00:32:00,520
Speaker 2: a nip of spirits is about sixty calories, small glass

725
00:32:00,520 --> 00:32:02,480
Speaker 2: of champagnes about eighty, and then a glass of wine

726
00:32:02,480 --> 00:32:06,240
Speaker 2: is about one hundred hundred and twenty per small standards serve,

727
00:32:06,400 --> 00:32:08,520
Speaker 2: so at most one or two of those and that's

728
00:32:08,560 --> 00:32:11,480
Speaker 2: definitely the extra calories for the day. So we're sorry

729
00:32:11,520 --> 00:32:15,240
Speaker 2: to be the bearer of bad news, but we feel

730
00:32:15,240 --> 00:32:18,040
Speaker 2: your pain, but it all comes down to limiting amounts

731
00:32:18,040 --> 00:32:20,720
Speaker 2: and getting a little bit more control over the overall

732
00:32:20,800 --> 00:32:24,640
Speaker 2: volumes that you're having. Anyway, we're going to quickly interrupt

733
00:32:24,640 --> 00:32:27,520
Speaker 2: this episode to bring you a quick break and introduce

734
00:32:27,560 --> 00:32:30,760
Speaker 2: you to this episode's sponsor, which is Anna Luisa Jewelry.

735
00:32:30,840 --> 00:32:34,840
Speaker 2: That's a and A Luisa, which is now in sale

736
00:32:34,880 --> 00:32:37,480
Speaker 2: for twenty percent off with their summer sale.

737
00:32:37,240 --> 00:32:39,760
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738
00:32:40,000 --> 00:32:44,200
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739
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740
00:32:48,680 --> 00:32:52,280
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741
00:32:52,320 --> 00:32:55,280
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742
00:32:55,320 --> 00:32:57,480
Speaker 2: crafted pieces for Anna Louisa.

743
00:32:57,320 --> 00:32:59,680
Speaker 1: I can't get enough of my piece's easies, Susie. And

744
00:32:59,720 --> 00:33:02,000
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745
00:33:02,000 --> 00:33:05,480
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746
00:33:05,680 --> 00:33:10,760
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747
00:33:11,360 --> 00:33:13,320
Speaker 1: So make sure you head to the show notes in

748
00:33:13,360 --> 00:33:16,720
Speaker 1: our podcast to grab that discount link for Anna Luisa Dury.

749
00:33:16,880 --> 00:33:20,400
Speaker 2: And now we'll head back to our podcast episode. So

750
00:33:20,600 --> 00:33:22,920
Speaker 2: the next segment is our product of the week. And

751
00:33:23,120 --> 00:33:25,400
Speaker 2: it came to mind because I popped up a post

752
00:33:25,440 --> 00:33:29,280
Speaker 2: on my Instagram which simply compared some coconut yogurt compared

753
00:33:29,320 --> 00:33:33,440
Speaker 2: to Greek yogat leanne. Now it went crazy. It can

754
00:33:33,480 --> 00:33:35,280
Speaker 2: never tell what people are going to be interested in.

755
00:33:35,280 --> 00:33:37,360
Speaker 2: To be honest, it was just random. But I had

756
00:33:37,400 --> 00:33:40,360
Speaker 2: so many questions and they were all asking me about

757
00:33:40,400 --> 00:33:43,160
Speaker 2: what is a better plant based option. So I thought

758
00:33:43,160 --> 00:33:45,160
Speaker 2: it was a really good opportunity to talk about a

759
00:33:45,200 --> 00:33:47,560
Speaker 2: brand that I'd noticed a few weeks ago in the

760
00:33:47,560 --> 00:33:50,640
Speaker 2: plant based space of yogurts. It's the Activa O yogurt,

761
00:33:51,200 --> 00:33:52,880
Speaker 2: and one of the reasons I wanted to talk about

762
00:33:52,880 --> 00:33:54,560
Speaker 2: it because it was actually one of the best ones

763
00:33:54,600 --> 00:33:58,000
Speaker 2: I've seen nutritionally, because let's be honest, when you try

764
00:33:58,200 --> 00:34:02,040
Speaker 2: and replicate plant based it's very, very different from dairy

765
00:34:02,040 --> 00:34:05,280
Speaker 2: based yogurt. I know they're calling it yogurt because it's fermented,

766
00:34:05,360 --> 00:34:07,280
Speaker 2: but I would say it's not the same thing because

767
00:34:07,320 --> 00:34:09,400
Speaker 2: whenever you're having a dairy based yoga, you're getting a

768
00:34:09,400 --> 00:34:11,960
Speaker 2: certain amount of protein from the milk based You're getting

769
00:34:11,960 --> 00:34:16,040
Speaker 2: a certain amount of those key nutrients and calcium naturally magnesium,

770
00:34:16,200 --> 00:34:18,880
Speaker 2: and that's really hard to replicate in plant based yogurts.

771
00:34:18,920 --> 00:34:21,160
Speaker 2: But as I said, I quite like the nutritionals on this.

772
00:34:21,920 --> 00:34:24,600
Speaker 2: It's available in all major supermarkets. There's a range of flavors.

773
00:34:24,640 --> 00:34:26,160
Speaker 2: The one I've got here is oat and cocon up,

774
00:34:26,160 --> 00:34:28,880
Speaker 2: but there's a blueberry one and I think it's per

775
00:34:28,920 --> 00:34:30,960
Speaker 2: one hundred and twenty five grams serve when they come

776
00:34:31,000 --> 00:34:34,319
Speaker 2: in little individual pots or that's the serving size, which

777
00:34:34,360 --> 00:34:36,920
Speaker 2: is about half a cup. It comes in at just

778
00:34:36,960 --> 00:34:39,680
Speaker 2: over one hundred calories one hundred and forty calories. It's

779
00:34:39,719 --> 00:34:42,360
Speaker 2: got four point eight grams of protein, which is quite

780
00:34:42,440 --> 00:34:45,040
Speaker 2: high for a plant based yogurt. So a dairy based

781
00:34:45,080 --> 00:34:47,160
Speaker 2: yogat would have about eight to ten grams, or up

782
00:34:47,200 --> 00:34:49,040
Speaker 2: to even twenty if it was one of the higher

783
00:34:49,120 --> 00:34:51,960
Speaker 2: protein yogurt. So most of the plant based ones have

784
00:34:52,280 --> 00:34:54,919
Speaker 2: one maybe two grams, So this at four point eight

785
00:34:55,000 --> 00:34:58,960
Speaker 2: is relatively high, and that's coming from the oats primarily

786
00:34:59,440 --> 00:35:02,399
Speaker 2: in that produce saturated if that's coming in at three

787
00:35:02,400 --> 00:35:05,080
Speaker 2: point eight per one hundred and twenty five grams, which

788
00:35:05,120 --> 00:35:07,839
Speaker 2: is not insignificant, but they are using a little bit

789
00:35:07,840 --> 00:35:10,279
Speaker 2: of coconut cream to give it the thickness of yogurt.

790
00:35:10,600 --> 00:35:13,200
Speaker 2: Seventeen point eight grams of carbohydrate, and the total sugars

791
00:35:13,200 --> 00:35:15,839
Speaker 2: are seven point eight, which sounds high, but it's not

792
00:35:16,080 --> 00:35:19,560
Speaker 2: overly high for a sweeter yogurt. When you're having a

793
00:35:19,600 --> 00:35:22,200
Speaker 2: plain yogat, a Greek and natural, the sugars will be low,

794
00:35:22,239 --> 00:35:24,160
Speaker 2: but in anything that's got a fruit or a flavor,

795
00:35:24,160 --> 00:35:26,920
Speaker 2: that's actually quite low per serve. And two point nine

796
00:35:26,960 --> 00:35:30,160
Speaker 2: grams of dietary fiber because they've also thrown some probiotics

797
00:35:30,200 --> 00:35:32,120
Speaker 2: are in there as well, but also some dietary fiber

798
00:35:32,160 --> 00:35:35,400
Speaker 2: coming from the oats. The pea protein is in there

799
00:35:35,440 --> 00:35:38,600
Speaker 2: as well to increase the protein content. So if someone

800
00:35:38,680 --> 00:35:41,600
Speaker 2: was saying to me, I have to choose plant based products,

801
00:35:41,600 --> 00:35:44,320
Speaker 2: I'm choosing to I'm allergic to dairy, or I prefer

802
00:35:44,360 --> 00:35:47,200
Speaker 2: a vegan or a plant based diet. This would be

803
00:35:47,320 --> 00:35:49,360
Speaker 2: one of my top choices in the plant based space,

804
00:35:49,920 --> 00:35:52,839
Speaker 2: and from feedback, people quite like it as well, because

805
00:35:52,880 --> 00:35:55,960
Speaker 2: that's the other thing. They don't all taste amazing, but nutritionally,

806
00:35:55,960 --> 00:35:58,280
Speaker 2: I think they've done pretty well and that's widely available.

807
00:35:58,320 --> 00:36:00,440
Speaker 2: So if you're asking me, what I would suggest is

808
00:36:00,440 --> 00:36:04,120
Speaker 2: that an alternative that's reasonably close to yogurt itself, that

809
00:36:04,160 --> 00:36:06,880
Speaker 2: would be my preference. Have you tried it because you're

810
00:36:06,880 --> 00:36:08,000
Speaker 2: a big yogurt fan.

811
00:36:08,600 --> 00:36:10,520
Speaker 1: I really liked this one as well. The Activa one

812
00:36:10,520 --> 00:36:12,560
Speaker 1: I think is quite good. I think the normal dairy

813
00:36:12,560 --> 00:36:15,200
Speaker 1: based range of activy yogurt's quite good as well. And

814
00:36:15,280 --> 00:36:17,560
Speaker 1: I agree I think plant based yogats are hard because

815
00:36:17,560 --> 00:36:21,000
Speaker 1: a lot of clients choose the coconut yogurt because coconut

816
00:36:21,080 --> 00:36:22,839
Speaker 1: is one of those health halos where they're like, oh,

817
00:36:22,880 --> 00:36:25,799
Speaker 1: coconut's so healthy, But coconut yogurt is incredibly high in

818
00:36:25,840 --> 00:36:28,360
Speaker 1: fat and incredibly high in sugar. You're not really getting

819
00:36:28,440 --> 00:36:30,560
Speaker 1: much nutrition for what you get in a standard tub

820
00:36:30,600 --> 00:36:32,800
Speaker 1: of coconut yogurt. So I love this the fact that

821
00:36:32,800 --> 00:36:35,799
Speaker 1: it's based on oats. I consider oats quite a superfood,

822
00:36:35,920 --> 00:36:37,640
Speaker 1: you know. I think they're higher in protein, They've got

823
00:36:37,640 --> 00:36:41,160
Speaker 1: some wonderful benefits from a cholesterol and a dietary fiber perspective.

824
00:36:41,520 --> 00:36:44,719
Speaker 1: As you mentioned, the protein is probably higher than other

825
00:36:44,719 --> 00:36:47,319
Speaker 1: plant based yogurts because a of the oats in there,

826
00:36:47,360 --> 00:36:49,520
Speaker 1: but be they also add the pea protein in there

827
00:36:49,560 --> 00:36:51,680
Speaker 1: as well, and they've got a little bit of fiber

828
00:36:51,680 --> 00:36:53,080
Speaker 1: in there as well. So I think two point nine

829
00:36:53,080 --> 00:36:56,000
Speaker 1: grams and a serve of plant based yoga, it's incredible.

830
00:36:56,040 --> 00:36:57,960
Speaker 1: Like I wouldn't be looking at yogat for fiber, but

831
00:36:57,960 --> 00:37:00,879
Speaker 1: I think it's an added bonus. And as you mentioned,

832
00:37:00,920 --> 00:37:03,759
Speaker 1: the sugar's in there naturally occurring from the oats, but

833
00:37:03,840 --> 00:37:06,280
Speaker 1: also because this flavor that we're looking at actually banana

834
00:37:06,320 --> 00:37:08,320
Speaker 1: susi as well, and as you mentioned, there's a blueberry

835
00:37:08,360 --> 00:37:10,160
Speaker 1: one as well. So I do think that it's a

836
00:37:10,160 --> 00:37:11,960
Speaker 1: great option and definitely one of the ones that I'd

837
00:37:12,000 --> 00:37:14,680
Speaker 1: be more recommending in the plant based space. And I

838
00:37:14,719 --> 00:37:16,520
Speaker 1: have had really good feedback from some of my clients

839
00:37:16,560 --> 00:37:18,919
Speaker 1: that I've recommended too that it does actually taste quite

840
00:37:18,960 --> 00:37:21,120
Speaker 1: good as well, So I'm definitely a fan of this one.

841
00:37:21,120 --> 00:37:23,719
Speaker 1: I can't really think of any of the negatives. Just

842
00:37:23,760 --> 00:37:26,440
Speaker 1: for our listeners at home who are allergies with kids

843
00:37:26,480 --> 00:37:30,200
Speaker 1: and themselves. It may contain tree nuts, almonds and cashews.

844
00:37:30,440 --> 00:37:34,560
Speaker 1: Also obviously isn't appropriate for asciliacs unfortunately, because it contains

845
00:37:34,800 --> 00:37:37,880
Speaker 1: gluten in form of the oats, and it also contains soy,

846
00:37:38,080 --> 00:37:40,080
Speaker 1: so a few allergens to watch out all there. But

847
00:37:40,120 --> 00:37:42,480
Speaker 1: I actually think it's a great option, I think, and

848
00:37:42,520 --> 00:37:43,800
Speaker 1: I think that you do get it in more of

849
00:37:43,840 --> 00:37:45,560
Speaker 1: a bigger tub so you can sort of decant the

850
00:37:45,600 --> 00:37:47,320
Speaker 1: amount that you want. But I think one hundred and

851
00:37:47,360 --> 00:37:49,440
Speaker 1: twenty five grams serving for four point eight grams of

852
00:37:49,440 --> 00:37:53,680
Speaker 1: proteins is quite strong in the plant based nutritional yogurt space,

853
00:37:53,760 --> 00:37:54,640
Speaker 1: so I'm a fan.

854
00:37:55,000 --> 00:37:57,279
Speaker 2: Gooly, And I think it's five hundred gram tubs, so

855
00:37:57,320 --> 00:37:59,480
Speaker 2: there's five serves per tub, which is quite handy for

856
00:37:59,520 --> 00:38:01,560
Speaker 2: portion control too. But I do think they am We're

857
00:38:01,560 --> 00:38:03,400
Speaker 2: going to see more and more products in this space,

858
00:38:04,120 --> 00:38:05,799
Speaker 2: and so it will give US more variety. I know

859
00:38:05,840 --> 00:38:08,840
Speaker 2: in the States there's a much greater range of nutritious

860
00:38:08,880 --> 00:38:11,640
Speaker 2: plant based options across the board, and I think over

861
00:38:11,680 --> 00:38:14,200
Speaker 2: time in Australia we'll have a lot more nutritious, well

862
00:38:14,239 --> 00:38:16,600
Speaker 2: balanced plant based foods to work with.

863
00:38:16,920 --> 00:38:19,360
Speaker 1: Absolutely, and I was a fan of the Eyopro plant

864
00:38:19,360 --> 00:38:21,560
Speaker 1: based range, which I used to recommend to clients a lot,

865
00:38:21,680 --> 00:38:24,040
Speaker 1: but I've noticed in the last weeks and months it

866
00:38:24,120 --> 00:38:26,000
Speaker 1: seems to be that they've actually pulled that from their

867
00:38:26,000 --> 00:38:28,799
Speaker 1: shelves and their yogurt was based on Honestly, the taste

868
00:38:28,800 --> 00:38:31,320
Speaker 1: and texture wasn't fabulous, but honestly, if I had to

869
00:38:31,400 --> 00:38:33,399
Speaker 1: had plant based, I would definitely have chosen that because

870
00:38:33,680 --> 00:38:36,200
Speaker 1: their protein was quite high and the energy density was

871
00:38:36,239 --> 00:38:38,719
Speaker 1: quite good and the flavors not too bad. They were

872
00:38:38,760 --> 00:38:42,120
Speaker 1: mixing i think, father beans together to get that higher

873
00:38:42,160 --> 00:38:44,200
Speaker 1: protein content, which I think was great. But it seems

874
00:38:44,200 --> 00:38:46,799
Speaker 1: like that sort of disappeared off our shelves lately. So

875
00:38:47,000 --> 00:38:49,759
Speaker 1: perhaps the demand for high protein plant based yogurt isn't

876
00:38:49,840 --> 00:38:52,160
Speaker 1: quite there. But listeners, if we jump on board and

877
00:38:52,200 --> 00:38:54,880
Speaker 1: we try some of these products, maybe our our marketers

878
00:38:54,920 --> 00:38:57,600
Speaker 1: and our food consumers will recognize the demand for that.

879
00:38:57,960 --> 00:39:00,080
Speaker 1: I'm not saying that we're against dairy or anything like that,

880
00:39:00,120 --> 00:39:02,320
Speaker 1: but we appreciate that a lot of our listeners would

881
00:39:02,360 --> 00:39:04,840
Speaker 1: like plant based options and some dairy free options. So

882
00:39:05,040 --> 00:39:06,640
Speaker 1: we hope that we've come up with a great one

883
00:39:06,680 --> 00:39:09,279
Speaker 1: for you guys today because it really is quite strong

884
00:39:09,360 --> 00:39:13,520
Speaker 1: nutritionally from a plant based perspective. And then that brings us,

885
00:39:13,520 --> 00:39:15,560
Speaker 1: SUSI to our final segment, and we are going to

886
00:39:15,600 --> 00:39:17,640
Speaker 1: chat about shift work today because that's something that we

887
00:39:17,680 --> 00:39:20,839
Speaker 1: get asked a lot of questions about. So in terms

888
00:39:20,880 --> 00:39:22,719
Speaker 1: of shift work, what is the best way to eat

889
00:39:22,760 --> 00:39:24,600
Speaker 1: if you're a shift worker? So I have clients who

890
00:39:24,640 --> 00:39:26,359
Speaker 1: say to me, you know, I get like a nurse,

891
00:39:26,360 --> 00:39:28,040
Speaker 1: for example, or a doctor, I get a lunch break

892
00:39:28,040 --> 00:39:30,160
Speaker 1: at two or three am in the morning. What should

893
00:39:30,160 --> 00:39:31,759
Speaker 1: I be doing? Should I not be eating because it's

894
00:39:31,800 --> 00:39:33,880
Speaker 1: two o'clock in the morning. Should I be having what

895
00:39:33,920 --> 00:39:36,040
Speaker 1: would be the equivalent of my lunch because I woke

896
00:39:36,120 --> 00:39:38,440
Speaker 1: up at eleven pm? Like? How do we manage that?

897
00:39:38,880 --> 00:39:41,200
Speaker 1: And I think that my advice for people is normally,

898
00:39:41,280 --> 00:39:44,320
Speaker 1: Susie that if the goal is fat loss, and purely

899
00:39:44,320 --> 00:39:47,760
Speaker 1: mostly fat loss, the timing of your meals doesn't necessarily matter.

900
00:39:47,960 --> 00:39:51,080
Speaker 1: It's more the overall calories that you're consuming within that

901
00:39:51,120 --> 00:39:54,080
Speaker 1: twenty for hour period, but more importantly within that week

902
00:39:54,520 --> 00:39:56,239
Speaker 1: sort of thing. So even if you blow out one

903
00:39:56,280 --> 00:39:57,880
Speaker 1: or two days, you can bring that back on some

904
00:39:58,000 --> 00:40:00,440
Speaker 1: other days. So I think what's most important is to

905
00:40:00,960 --> 00:40:03,799
Speaker 1: with your shiftwork segment to just keep adjusting based on

906
00:40:03,840 --> 00:40:05,600
Speaker 1: the times that eure up. So if you're waking up

907
00:40:05,600 --> 00:40:07,680
Speaker 1: at eleven pm and you're working through it at a

908
00:40:07,760 --> 00:40:10,480
Speaker 1: seven am or something like that, try to structure your

909
00:40:10,520 --> 00:40:13,400
Speaker 1: main meals every three to four hours, having a small

910
00:40:13,920 --> 00:40:17,120
Speaker 1: filling based protein or you know, healthy fat snack in

911
00:40:17,160 --> 00:40:19,719
Speaker 1: between those meals as well. So I think it's hard

912
00:40:19,719 --> 00:40:22,560
Speaker 1: because everybody works different shipwork. You know, some people work

913
00:40:22,600 --> 00:40:25,480
Speaker 1: and they finish work at midday, which isn't a traditional

914
00:40:25,520 --> 00:40:28,600
Speaker 1: work hours either, but for them that ship work as well.

915
00:40:28,680 --> 00:40:31,600
Speaker 1: So it's hard for us to recommend in terms of times.

916
00:40:31,680 --> 00:40:33,759
Speaker 1: But I would just structure your meals whenever you wake

917
00:40:33,880 --> 00:40:36,080
Speaker 1: up to make sure that that first meal you're eating,

918
00:40:36,200 --> 00:40:38,920
Speaker 1: make sure you're actually hungry. If the goal is fat loss,

919
00:40:39,120 --> 00:40:41,360
Speaker 1: it's the goal is just general health. Again, it doesn't

920
00:40:41,360 --> 00:40:43,680
Speaker 1: really matter too much when you eat that first meal.

921
00:40:43,800 --> 00:40:45,719
Speaker 1: But make sure that first meal is balanced. You know,

922
00:40:45,880 --> 00:40:48,080
Speaker 1: I think it's really quite easy to be waking up

923
00:40:48,120 --> 00:40:49,920
Speaker 1: and doing a night shift in that first meal of

924
00:40:49,920 --> 00:40:51,840
Speaker 1: the day being like a can of coke for some

925
00:40:52,000 --> 00:40:53,600
Speaker 1: energy and just a bit of chocolate to get us

926
00:40:53,640 --> 00:40:55,640
Speaker 1: through the day. But really make sure you've got some

927
00:40:55,680 --> 00:40:58,480
Speaker 1: good structure in terms of your main meals by basing

928
00:40:58,480 --> 00:41:01,279
Speaker 1: them and protein, some high file ib A carbohydrates. We've

929
00:41:01,320 --> 00:41:03,120
Speaker 1: got some veggies or salad in there, We've got a

930
00:41:03,160 --> 00:41:05,960
Speaker 1: serve of healthy bats to really balance main meals, and

931
00:41:05,960 --> 00:41:07,920
Speaker 1: then try to have those main meals every three to

932
00:41:07,960 --> 00:41:10,080
Speaker 1: four hours. And again, I get a lot of questions

933
00:41:10,120 --> 00:41:13,040
Speaker 1: from my clients who are doctors or nurses, who say, right,

934
00:41:13,080 --> 00:41:15,560
Speaker 1: I've clocked off my shift at seven am. The goal

935
00:41:15,640 --> 00:41:17,680
Speaker 1: is to be in bed by eight am. I'm hungry,

936
00:41:17,680 --> 00:41:19,520
Speaker 1: though when I finish work, what do I do? Am

937
00:41:19,560 --> 00:41:21,840
Speaker 1: I supposed to eat then go to bed on a

938
00:41:21,960 --> 00:41:24,440
Speaker 1: full tummy. And I think that's very dependent for a

939
00:41:24,440 --> 00:41:26,560
Speaker 1: lot of people. Like if you had your last meal break,

940
00:41:26,800 --> 00:41:28,560
Speaker 1: say at four am, and you had a main meal,

941
00:41:28,600 --> 00:41:30,040
Speaker 1: then you want to go to bed at eight am.

942
00:41:30,280 --> 00:41:31,920
Speaker 1: I don't think that you need to eat because you

943
00:41:31,920 --> 00:41:34,040
Speaker 1: should still be rather satisfied. Maybe you could have a

944
00:41:34,040 --> 00:41:36,120
Speaker 1: small snack a yoga at, a piece of fruit or

945
00:41:36,160 --> 00:41:38,560
Speaker 1: some nuts and a boiled egg, or some veggie sticks

946
00:41:38,560 --> 00:41:40,759
Speaker 1: with homice and a hot chocolate, then put yourself to

947
00:41:40,760 --> 00:41:43,319
Speaker 1: bed or something like that. But again, if your last

948
00:41:43,360 --> 00:41:46,080
Speaker 1: meal break was six seven hours ago, then the goal

949
00:41:46,160 --> 00:41:48,400
Speaker 1: is to go to bed, but you're genuinely hungry. I

950
00:41:48,440 --> 00:41:50,719
Speaker 1: think it's important that you have a proper meal, keep

951
00:41:50,760 --> 00:41:52,520
Speaker 1: yourself up for an hour or two. Maybe have a

952
00:41:52,520 --> 00:41:54,719
Speaker 1: proper meal, go and get a good exercise session in

953
00:41:54,800 --> 00:41:57,160
Speaker 1: and do a bit of meditation, wind down, and then

954
00:41:57,200 --> 00:41:59,680
Speaker 1: hit bed an hour or two later. Because there's nothing

955
00:41:59,680 --> 00:42:01,360
Speaker 1: worse than go on a bed susie on an empty

956
00:42:01,400 --> 00:42:04,480
Speaker 1: tummy and then waking up the next day ravenous, or

957
00:42:04,520 --> 00:42:06,320
Speaker 1: waking up part way through the night, or not getting

958
00:42:06,320 --> 00:42:09,359
Speaker 1: a good quality sleep because you are so hungry. What

959
00:42:09,360 --> 00:42:10,680
Speaker 1: are your thoughts around CHIP workers.

960
00:42:11,120 --> 00:42:13,360
Speaker 2: I think, first of all, as you describe, everyone's a

961
00:42:13,400 --> 00:42:15,440
Speaker 2: bit different because the shifts aren't always the same. But

962
00:42:15,760 --> 00:42:17,879
Speaker 2: what I do say is I do try and keep

963
00:42:17,920 --> 00:42:21,319
Speaker 2: clients in a rough circadian rhythm, so I try and

964
00:42:21,400 --> 00:42:24,439
Speaker 2: structure it so they'll still give themselves six or eight

965
00:42:24,440 --> 00:42:29,000
Speaker 2: hours without food overnight because I find then if they say,

966
00:42:29,560 --> 00:42:32,320
Speaker 2: have a really early breakfast, that might be five am

967
00:42:32,440 --> 00:42:34,880
Speaker 2: or seven am by the time they get home, and

968
00:42:34,920 --> 00:42:37,839
Speaker 2: then they'll sleep and then they might have say more

969
00:42:37,880 --> 00:42:39,839
Speaker 2: of their lunch or even dinner when they wake up,

970
00:42:39,880 --> 00:42:41,920
Speaker 2: and then a lighter meal before they start the shift,

971
00:42:42,239 --> 00:42:44,120
Speaker 2: and then overnight I try and get them to have

972
00:42:44,160 --> 00:42:47,359
Speaker 2: only quite low calorie options, things like vegie sticks or

973
00:42:47,719 --> 00:42:50,279
Speaker 2: not even low calorie but low carbohydrate options when the

974
00:42:50,280 --> 00:42:54,240
Speaker 2: body is technically programmed to be restoring and not eating.

975
00:42:54,840 --> 00:42:57,279
Speaker 2: So I do kind of adjust it based on the

976
00:42:57,280 --> 00:43:00,680
Speaker 2: individual shifts, particularly when they're flipping back constantly between day

977
00:43:00,719 --> 00:43:03,239
Speaker 2: shift and night shift, so I want them to be

978
00:43:03,920 --> 00:43:06,479
Speaker 2: then consistent. So if I've got a shift worker who's

979
00:43:06,520 --> 00:43:08,160
Speaker 2: doing seven days in a row, it might be slightly

980
00:43:08,200 --> 00:43:11,000
Speaker 2: different to someone who's doing two days, two afternoons and

981
00:43:11,040 --> 00:43:13,480
Speaker 2: then two nights. But I do still try and make

982
00:43:13,480 --> 00:43:15,719
Speaker 2: sure they're having at least six, eight ten hours without

983
00:43:15,800 --> 00:43:17,840
Speaker 2: food because one of the things I notice is that

984
00:43:17,840 --> 00:43:20,000
Speaker 2: shift workers start to eat many meals, and they might

985
00:43:20,000 --> 00:43:22,440
Speaker 2: be having five or six meals a day with no

986
00:43:22,719 --> 00:43:25,520
Speaker 2: really long period of time without food to allow the

987
00:43:25,560 --> 00:43:28,520
Speaker 2: body to have a break, so I'll adjust it based

988
00:43:28,560 --> 00:43:30,520
Speaker 2: on that and try and get away from that constant

989
00:43:30,640 --> 00:43:33,600
Speaker 2: snacking and make sure they're having substantial meals and not

990
00:43:33,640 --> 00:43:36,879
Speaker 2: getting to a hospital overnight which is notoriously bad for this,

991
00:43:37,239 --> 00:43:39,279
Speaker 2: and they're not having really eaten a proper meal and

992
00:43:39,280 --> 00:43:40,920
Speaker 2: then snacking on all the snacks that are at the

993
00:43:40,960 --> 00:43:43,520
Speaker 2: nurses station. So that's how I try and do it.

994
00:43:43,560 --> 00:43:45,840
Speaker 2: I try and still factor in proper meals with a

995
00:43:45,920 --> 00:43:49,480
Speaker 2: break to tap into as much as a circadian rhythm

996
00:43:49,520 --> 00:43:50,120
Speaker 2: as possible.

997
00:43:50,600 --> 00:43:52,960
Speaker 1: And I think you mentioned a really important point. You know,

998
00:43:53,000 --> 00:43:55,040
Speaker 1: if you're doing a two week block of night shifts

999
00:43:55,160 --> 00:43:57,800
Speaker 1: versus two night shifts and two mornings and two afternoons,

1000
00:43:57,840 --> 00:44:00,959
Speaker 1: I think that nutrition should be different the individual based

1001
00:44:01,000 --> 00:44:03,520
Speaker 1: on how long your ships are going for. And obviously

1002
00:44:03,520 --> 00:44:05,360
Speaker 1: it's easy for the body to get into a routine

1003
00:44:05,400 --> 00:44:08,520
Speaker 1: the longer you do something for, so yeah, I definitely

1004
00:44:08,520 --> 00:44:10,319
Speaker 1: agree with that point as well. But I think trying

1005
00:44:10,320 --> 00:44:13,640
Speaker 1: to avoid the constant snacking overnight and the eating for energy,

1006
00:44:13,680 --> 00:44:16,399
Speaker 1: which I know is really really difficult, but just trying

1007
00:44:16,400 --> 00:44:18,080
Speaker 1: to use other things, like you know, a lot of

1008
00:44:18,080 --> 00:44:20,120
Speaker 1: people forget that breath work can actually give you a

1009
00:44:20,160 --> 00:44:22,560
Speaker 1: lot of energy, or keeping your mind alert can give

1010
00:44:22,600 --> 00:44:24,440
Speaker 1: you as much energy as well. So I mean, if

1011
00:44:24,440 --> 00:44:26,960
Speaker 1: you're the type of shipworker where your job is security

1012
00:44:27,000 --> 00:44:29,680
Speaker 1: and you're just sitting in a booth overnight andles you know,

1013
00:44:30,040 --> 00:44:32,280
Speaker 1: the cockroach cooling across the floor is as much entertainment

1014
00:44:32,280 --> 00:44:34,640
Speaker 1: as you get for the entire night. It's very different

1015
00:44:34,640 --> 00:44:37,040
Speaker 1: to stay awake and alert, so you know, use those

1016
00:44:37,080 --> 00:44:39,160
Speaker 1: opportunities to get up and do some movement when you

1017
00:44:39,200 --> 00:44:42,120
Speaker 1: feel sleepy versus grabbing the diet coke or the bag

1018
00:44:42,160 --> 00:44:44,080
Speaker 1: of lollies all that sort of thing. So we want

1019
00:44:44,080 --> 00:44:46,680
Speaker 1: to try and avoid eating for energy as such, or

1020
00:44:46,719 --> 00:44:49,400
Speaker 1: eating to pick ourselves up or keep ourselves awake, and

1021
00:44:49,520 --> 00:44:52,040
Speaker 1: just try to use natural things like deep breathing and

1022
00:44:52,160 --> 00:44:54,520
Speaker 1: movement and just you know, pacing around and that sort

1023
00:44:54,520 --> 00:44:56,600
Speaker 1: of thing to keep our energy levels a bit higher.

1024
00:44:57,040 --> 00:44:59,000
Speaker 1: As much movement as possible. If you've got one of

1025
00:44:59,000 --> 00:45:01,560
Speaker 1: those shipwork jobs, or you're just sitting down and you

1026
00:45:01,800 --> 00:45:03,520
Speaker 1: know you're doing security or something, and you're watching a

1027
00:45:03,600 --> 00:45:06,399
Speaker 1: video and monitor for twelve hours overnight, it is very

1028
00:45:06,400 --> 00:45:09,719
Speaker 1: easy to you know, I would imagine feel quite sleepy,

1029
00:45:10,120 --> 00:45:11,800
Speaker 1: So try to get up and get as much movement

1030
00:45:11,840 --> 00:45:13,920
Speaker 1: as you can, even if it's just you know, pacing

1031
00:45:13,960 --> 00:45:16,239
Speaker 1: the little office that you're in or something like that,

1032
00:45:16,280 --> 00:45:19,319
Speaker 1: to try and avoid constantly snacking and grazing throughout the night.

1033
00:45:19,360 --> 00:45:22,240
Speaker 1: As you mentioned, so balance meals in terms of nutrition

1034
00:45:22,320 --> 00:45:25,040
Speaker 1: are absolutely key for most of our shift workers.

1035
00:45:25,640 --> 00:45:27,600
Speaker 2: All right, Well, that brings us to the end of

1036
00:45:27,640 --> 00:45:29,960
Speaker 2: the Nutrition Couch for another week. If you have not

1037
00:45:30,040 --> 00:45:32,160
Speaker 2: done so already, don't forget to subscribe to have this

1038
00:45:32,280 --> 00:45:34,560
Speaker 2: delivered to your in books every Sunday morning, and we

1039
00:45:34,600 --> 00:45:36,200
Speaker 2: would be so grateful if you could leave us a

1040
00:45:36,239 --> 00:45:39,440
Speaker 2: positive review in the Purple Apple podcast at It really

1041
00:45:39,520 --> 00:45:41,279
Speaker 2: helps our ratings that keeps us at the top of

1042
00:45:41,320 --> 00:45:43,279
Speaker 2: the nutrition chart. So if you have a moment, we

1043
00:45:43,320 --> 00:45:45,680
Speaker 2: would be really grateful if you can do that. We

1044
00:45:45,719 --> 00:45:48,319
Speaker 2: have our Instagram and Facebook social sites running and so

1045
00:45:48,400 --> 00:45:50,840
Speaker 2: we regularly check those and take your feedback in question.

1046
00:45:50,920 --> 00:45:52,680
Speaker 2: So we'd love to see you there at the Nutrition

1047
00:45:52,800 --> 00:45:55,279
Speaker 2: Couch podcast and we're going to see you same time,

1048
00:45:55,520 --> 00:45:56,880
Speaker 2: same place next Sunday.

1049
00:45:57,040 --> 00:46:01,160
Speaker 1: Have a great week, changing us next week. The bust

1050
00:46:02,080 --> 00:46:09,719
Speaker 1: was spot stand the bus stat