Speaker 1: Hi, I'm Susie Burrow and I'm Lean Maud and welcome
Speaker 1: to the Nutrition Couch, a weekly podcast from two of
Speaker 1: us day is leading dieticians bringing you everything that is
Speaker 1: new in the world of nutrition, diets, and good food
Speaker 1: from the Nutrition Couch Today.
Speaker 2: Inchelin resistance. You may have heard of it, but what
Speaker 2: is inchulin? What is insulin resistance and why could it
Speaker 2: be the reason you can't lose weight? A client case
Speaker 2: study touches on the very common issue of alcohol consumption.
Speaker 2: How much is too much and are there actually better
Speaker 2: types that you should choose when you want to enjoy
Speaker 2: a drink, especially at the moment with many of us
Speaker 2: at home a whole lot more. Our product review is
Speaker 2: a plant based yogurt which we always get lots of
Speaker 2: questions about, and our weekly listener question is about shift work.
Speaker 2: How do you need to adjust your diet so that
Speaker 2: it still works even though you were eating when everyone
Speaker 2: else might be sleeping. But before we get into our
Speaker 2: nutrition chat on the podcast today, I was thinking in
Speaker 2: the end that it would probably be quite nice for
Speaker 2: our listeners to know that we actually walk the talk
Speaker 2: in this space of lifestyle. I know that you are
Speaker 2: very committed to your exercise as am I. We both
Speaker 2: eat pretty well. So I thought, let's give a little
Speaker 2: bit of insight into what exactly you're doing training wise
Speaker 2: at the moment. Because you're about twenty four to twenty
Speaker 2: five weeks pregnant, that bump is getting a little bit
Speaker 2: more pronounced. How have you adjusted your training at the moment.
Speaker 3: Definitely harder to hide now. People are like, oh, when they.
Speaker 2: See me, it's definitely popped in the last few weeks.
Speaker 3: Training wise, I think for the first twelve weeks, I
Speaker 3: was very much into for people that follow me online,
Speaker 3: I did a lot of my strength training I do.
Speaker 3: My cardio was just long slow walks. That was just
Speaker 3: my preference over hit type of training. So I used
Speaker 3: to do sort of three four five days of strength
Speaker 3: training in the gym and then probably another three four
Speaker 3: days of longer walk So I'd average out my ten
Speaker 3: thousand steps throughout the week. Some days I'd get twelve
Speaker 3: fifteen thousand. Some days I'd just get five thousand if
Speaker 3: I was busy with work. And then once I sort
Speaker 3: of found out I was pregnant, I had a lot
Speaker 3: of sort of just nausea, I had no energy and
Speaker 3: to be completely Honesstusia. I was a bit fearful of
Speaker 3: what I wasn't not allowed to do at the gym.
Speaker 3: Like I wasn't sure if weight training was okay. I
Speaker 3: wasn't sure if I was allowed to exercises that sort
Speaker 3: of thing. So very early on I downloaded a pregnancy app.
Speaker 3: And this is not sponsored at all. I actually paid
Speaker 3: for it out of my own money. Emily Skyfit her program.
Speaker 3: She's a Gold Coast based trainer. She's had two pregnancies
Speaker 3: and she does her pregnancy specific app. And I think
Speaker 3: that's one of the hardest things I found Susie, because
Speaker 3: I couldn't find a lot of reputable exercise apps that
Speaker 3: were actually pregnancy friendly, and I think obviously that comes
Speaker 3: down to like insurances and that sort of thing. People
Speaker 3: just don't want to kind of risk it. But I
Speaker 3: think she was one of maybe two or three that
Speaker 3: I found, and honestly I went with her because she's
Speaker 3: an Aussie girl versus the other two. I think us
Speaker 3: saw UK based, so I just wanted to sort of
Speaker 3: support AUSSI support locals. So I was using her app
Speaker 3: and it was very much just there were some weights involved,
Speaker 3: but it wasn't like in the squad rack or with
Speaker 3: the big bar bells or that sort of thing. It
Speaker 3: was more like home base. But I just did it
Speaker 3: in the gym, so a lot of exercise bands and
Speaker 3: lighterweight dumbbells and cataballs, that sort of thing. And then
Speaker 3: once I hit about fifteen sixteen weeks, a lot of
Speaker 3: that nausea had gone off. I was back to eating
Speaker 3: you know, better sort of quality food, and I had
Speaker 3: a lot of my energy back. Like I hit about
Speaker 3: week fifteen and sixteen, and my energy just literally came
Speaker 3: back overnight, thank goodness, because I was really struggling. And
Speaker 3: then I went to see a local physio as well,
Speaker 3: just and she checked my pelvit health, public flaw and
Speaker 3: that sort of thing. And then she was saying to me, like,
Speaker 3: you should be right to do all of your exercises
Speaker 3: in the gym. Just don't squat too heavy or too low,
Speaker 3: and obviously don't let anything impact you're growing bumps. Obviously,
Speaker 3: if I was doing kettlebell swings, I'm not going to
Speaker 3: bring the kettle will backs you know, smacks my bump
Speaker 3: or anything like that. Just common sense. So I got
Speaker 3: a lot more I think confidence in the gym from
Speaker 3: having discussions with her. We went through some of the
Speaker 3: exercises that I would be doing, and she sort of
Speaker 3: cleared me from that safety perspective. So I've got more
Speaker 3: into back into my weights, using sort of the functional
Speaker 3: equipment at the gym a lot more in the last
Speaker 3: couple of weeks. So I'm sort of doing about three
Speaker 3: gym sessions a week at the moment, sort of using
Speaker 3: that app still but actually just adding weight twists or
Speaker 3: a lot of what she does is like body weight squads,
Speaker 3: which is fine, but I feel really confident. I've still
Speaker 3: got a lot of my strength, and my bump's not
Speaker 3: very big, so I'll, you know, add kettlebells or I'll
Speaker 3: dumb buzzs to that. So I'm not squatting in the
Speaker 3: squat racks necessarily, but I'm still using more weight than
Speaker 3: she's sort of recommending in the app, because the pictures
Speaker 3: of her are demonstrating in the app look like she's
Speaker 3: well into her third trimester. So I sort of feel
Speaker 3: better functionally and I'm still able to move around a lot.
Speaker 3: My bum's still quite small, so I'm doing a lot
Speaker 3: of more weight based activity and then just my long
Speaker 3: slide walks as well, which the physio recommended. One of
Speaker 3: the best things you can do for pregnancy is just
Speaker 3: keep moving. So on the days that I don't have
Speaker 3: a lot of energy or I'm just not feeling that great,
Speaker 3: I'll just head out for a really long walk.
Speaker 2: Because you get a lot of steps. How many would
Speaker 2: you be getting at the moment, I.
Speaker 3: Think that i'd average out ten thousand, Yeah, but I
Speaker 3: get very very minimal within where we're living at the moment.
Speaker 3: Whereas when we used to live in a two storytownhouse,
Speaker 3: so I'd be running up and down the stairs all
Speaker 3: day long. And then the place before that, I used
Speaker 3: to walk quite a lot, like down to the coffee shop,
Speaker 3: you know, around there was this park nearby a couple
Speaker 3: of years ago where I lived, so i'd get a
Speaker 3: lot more active sort of steps in. And when I
Speaker 3: used to work at the hospital, obviously i'd get heaps
Speaker 3: of just incidental activity sort of steps. So at the moment,
Speaker 3: day to day, if I don't leave and actually go
Speaker 3: for a physical walk, I'm barely at two thousand by
Speaker 3: the end of the day. Like I pretty much go
Speaker 3: from my office to the bedroom next door to the kitchen,
Speaker 3: which is right next door. So not a whole lot
Speaker 3: of opportunity to get steps in my day where we're
Speaker 3: currently living unless I do some dedicated walk. So how
Speaker 3: do you monitor just with a fitness watch? Have you
Speaker 3: got a garment?
Speaker 2: Oh that's a fitness watch watch. Oh it doesn't even
Speaker 2: look like one. There you go.
Speaker 3: It's quite stylish. I know. I get a lot of
Speaker 3: compliments on this online. Again not sponsored, but I really
Speaker 3: like it. Yeah, it helps me just keep jack. If
Speaker 3: I look at my watch and I'm like, you know,
Speaker 3: two thousand by three pm, I'm like, oh, okay, let's
Speaker 3: just head out for like fifteen minutes or something. Helps
Speaker 3: get some vitamin D in as well, which we know
Speaker 3: a lot of Aussies are very low in coming out
Speaker 3: of winter.
Speaker 2: It never ceases to amaze me how shocked people are that,
Speaker 2: first of all, they actually have a pedometer on their phone. Yes,
Speaker 2: believe have to show clients that on your if you
Speaker 2: have a smartphone, whether it's a Samsung or whether it's
Speaker 2: an iPhone, you will have a pedometer. But when people
Speaker 2: start to monitor it instantly, I think the research shows
Speaker 2: you do at least two thousand extra a day where
Speaker 2: actually start to monitor. So take that as a sign
Speaker 2: that even if you are not aware of how many
Speaker 2: steps you're doing, simply monitoring it's a really good way
Speaker 2: to get motivated. So I think we could have a
Speaker 2: whole podcast on our exercise programs, but we'll press on.
Speaker 3: Let's do one on getting steps in because I've got
Speaker 3: a lot of tips. But that's not even the topic
Speaker 3: of the podcast today, so let's add it into another one.
Speaker 2: Susie, we are goin to talk today about insulin resistance,
Speaker 2: which is a big topic. So I think we will
Speaker 2: move on, even though, as I said, we could talk
Speaker 2: to Leanne all day about a training but we will
Speaker 2: come back to that another time because I think it's
Speaker 2: always nice to hear what the health professionals who you're
Speaker 2: getting advice from are are perhaps doing in their life.
Speaker 2: So we will continue to follow Leanne through her exercise
Speaker 2: and pregnancy journey and I will share what I do
Speaker 2: at another time. But to move on. In shun resistance,
Speaker 2: it's an increasingly common hormonal presentation and I actually personally
Speaker 2: believe it's a silent epidemic in Australian health because working
Speaker 2: specifically in weight management, which I have for a really
Speaker 2: long time and falling into I guess the area of
Speaker 2: insular resistance. I think it needs to be taken a
Speaker 2: lot more seriou bi medical practitioners, and I think even
Speaker 2: dietitians are often in a great position. So to give
Speaker 2: some insight, Insulin is a hormone that we all have.
Speaker 2: It's the primary regulator of both fat and glucose metabolianism
Speaker 2: in the body. And basically we secrete insulin from the
Speaker 2: pancreas whenever we eat carbohydrate containing food. So it's completely
Speaker 2: normal to have insulin. We will have it, and ideally
Speaker 2: the body keeps it at a controlled level. Now, what
Speaker 2: happens over time, particularly when we gain weight as we
Speaker 2: get older and secondly reduce muscle mass or amount of
Speaker 2: resistance training that we do, is that over time our
Speaker 2: body can, in some cases, usually with a genetic predisposition,
Speaker 2: become resistant to that hormone over time. And it's basically
Speaker 2: very very early diabetes. So people about ten years out
Speaker 2: from getting full type two diabetes, which affects you know,
Speaker 2: at least a million Austraans, and I think it's another
Speaker 2: million who aren't diagnosed yet, really high numbers, and continue
Speaker 2: to expect it to increase over time. Is that basically
Speaker 2: the body becomes less and less efficient with using this hormone,
Speaker 2: and the more insulin that you have floating around in
Speaker 2: the body, because it's not getting into the cellars that
Speaker 2: should be to digest your glucose properly, because often that
Speaker 2: cell wall has been clogged up with fat mass, and
Speaker 2: then perhaps you're not moving as much so you've got
Speaker 2: more and more weight to work through. Is that because
Speaker 2: the body has to get that glucose from carbohydrate into
Speaker 2: the cell. It can't just sit out in the blood
Speaker 2: because high blood glucose is not healthy for us, and
Speaker 2: of course very high blood glucose is indicative of full
Speaker 2: blown diabetes. The body but pancreas basically secretes more insulin.
Speaker 2: So the more insulin we have floating around, unfortunately, the
Speaker 2: less likely we are to metabolize fat. Because one of
Speaker 2: the functions of insulin is to store fat. It's a
Speaker 2: great hormone when you want to gain weight or people
Speaker 2: who are gaining muscle tissue, they'll be using insulin to
Speaker 2: store So what I see typically with clients when they
Speaker 2: present is that they're usually quite significantly overweight. This isn't
Speaker 2: something if you've got five or ten kilos on it's
Speaker 2: usually someone who's carrying twenty thirty kilos. Is that they
Speaker 2: will try and reduce their carbohydrate intake over time, and
Speaker 2: normally in a person who was not insulin resistant, they
Speaker 2: would then lose weight. But what happens is in this
Speaker 2: cohort of people is that when they reduce their calorie
Speaker 2: and their carbohydrate intake, nothing happens with their weight. And
Speaker 2: that is basically suggesting that when their body is exposed
Speaker 2: to glucose from carbohydrate, the body's trying so hard to
Speaker 2: break down that and get it into the cell, but
Speaker 2: the insulin is not working, so the body produces more
Speaker 2: and the more insulin, the more fat mass, and you
Speaker 2: basically can't metabolize fat in the same way as someone
Speaker 2: who was not insulin resistant. So the other indicative aspect
Speaker 2: of this is that they're quite significantly overweight, because it's
Speaker 2: quite easy to eat five kilos overweight even ten. But
Speaker 2: when you've see people who are eating quite well and
Speaker 2: carrying twenty thirty forty kilos, usually there's a hormonal underpinning
Speaker 2: that's driving that quite rapid weight gain and actively preventing
Speaker 2: weight loss. So there's also degrees. So someone who has
Speaker 2: slight insulin resistance, often they'll respond really well to reducing
Speaker 2: the carbohydrate amount in their diet. And I'm not talking
Speaker 2: low carb man, I'm talking, you know, slight reductions, maybe
Speaker 2: less carbohydrate at night and higher protein meals through the day,
Speaker 2: so maybe eggs on toast for breakfast or tuna salad
Speaker 2: with a bit of corn, and then less carbon at nighttime,
Speaker 2: and they'll lose weight as normal, and that will naturally
Speaker 2: bring their insulince down and they can lose weight. But
Speaker 2: I'm talking about people who, no matter what they do
Speaker 2: with their diet and calorie control, they're just almost flatlined.
Speaker 2: And that's a sign to me. If I start a
Speaker 2: client who might be eighty ninety kilos, I'll give them
Speaker 2: a meal plan that's thirty forty percent carbohydrate, of course,
Speaker 2: encouraging them to walk a lot more because that's obviously
Speaker 2: really good for the blood. And then what happens is
Speaker 2: nothing happens, and I'll send them off for the doctor
Speaker 2: to get a glucose tolerance test, which is the key
Speaker 2: way to diagnose insulin resistance, and sometimes the insulin levels
Speaker 2: whenever they carbohydrate peaks an hour or two later, when
Speaker 2: it should be going down, it goes up, which is
Speaker 2: a sign the body is actively resistant to that hormone.
Speaker 2: And in many cases now lean I will need them
Speaker 2: to get medication, and there's a growing range of these
Speaker 2: medications and really up to date GPS or endochronologists so
Speaker 2: onto these and that can make it a lot easier
Speaker 2: for people to one bring the insulin levels down so
Speaker 2: they can actively metabolize fat, but also it takes care
Speaker 2: of a lot of the hunger because a lot of
Speaker 2: people with insulin resistance are really really hungry because their
Speaker 2: body is not getting their natural energy into the cellars
Speaker 2: it should be, so their appetite and energy regulation is
Speaker 2: not great. Now I'll hand over to you in a second.
Speaker 2: But the other thing I would say is a lot
Speaker 2: of doctors are reluctant to diagnose this, and what they'll
Speaker 2: do is they'll take a fasting glucose level or a
Speaker 2: fasting insulin and they'll say, oh, no, you're fine, and
Speaker 2: that's not the case. To truly diagnose insulin resistance, you
Speaker 2: need a glucose tolerance test with insulin so they can
Speaker 2: assess what's happening to your insulin levels. An hour and
Speaker 2: two hours after you've consumed glucose. Otherwise it can you
Speaker 2: can have it and still not know. So it's really
Speaker 2: also a matter of getting the right doctor and the
Speaker 2: right specialists to be working on this, and a lot
Speaker 2: unfortunately in general practice and not up to speed with
Speaker 2: how important it is the insulin plays in weight control
Speaker 2: and how even if you are perfect with your diet,
Speaker 2: perfect with your exercise, if your insulance too high, you
Speaker 2: will not lose weight. And that's why we see it
Speaker 2: as dietitians often because people often come to us when
Speaker 2: typical easy diets that they can follow online are not
Speaker 2: working for them.
Speaker 3: Absolutely great summary, Susie, and this is definitely your specialty area.
Speaker 3: So I don't have much to add, but I will
Speaker 3: just sort of reiterate the importance of a few things
Speaker 3: that you mentioned. You know, particularly we hear from clients. Oh,
Speaker 3: you know, my GP didn't want to do that on
Speaker 3: my GP said it wasn't a concern. If that's what
Speaker 3: you're hearing, go and get another GP. Shop around. You know,
Speaker 3: there are good doctors, there are bad doctors. There are
Speaker 3: good dietitians, there are bad dietitians. There are you know,
Speaker 3: good mechanics, bad mechanics. Just because you had a bad
Speaker 3: experience doesn't mean that you shouldn't take your own health
Speaker 3: within your control and go and get another opinion. So
Speaker 3: absolutely what Susi said, it's really important to get the
Speaker 3: proper test. You can't sit at home and think, well,
Speaker 3: I'm not losing weight, nothing's happening. Of course some insulin
Speaker 3: resistant and then go order yourself some meds offline. No,
Speaker 3: absolutely don't do that. It should absolutely be managed by
Speaker 3: your healthcare professional, so a doctor plus minus a dietician
Speaker 3: as well. And Susie mentioned there's a lot of different
Speaker 3: types of medications as well. And I know all of
Speaker 3: our listeners. You know, Susie and I are very much
Speaker 3: health first, you know, holistic health, but there's also a
Speaker 3: way that holistic health can complement modern medicine as well.
Speaker 3: And for a lot of our patients and clients who
Speaker 3: are insulin resistance, most of them do need the help
Speaker 3: of some medications. So it's absolutely okay, don't feel like
Speaker 3: you've failed or you can do it on your own.
Speaker 3: That medication, at least initially is just going to make
Speaker 3: things so much easier for you. So please don't be
Speaker 3: resistant to that because it's probably going to help make
Speaker 3: things so much easier until you can get this under
Speaker 3: control a little bit, then you can start tapering down
Speaker 3: the medication and hopefully one day coming off it completely
Speaker 3: as well. So I think a lot of c medication
Speaker 3: is as a bad thing, And Zuzie, I've worked with
Speaker 3: a lot of health professionals, you know, physios ot is
Speaker 3: that sort of thing, and we don't even want to
Speaker 3: take panatoll when we have a headache, like we're that
Speaker 3: anti sort of medication. We just want to do things
Speaker 3: a natural, healthy way. But I do think insulin resistance
Speaker 3: is one of those conditions where medication can be very
Speaker 3: very helpful. And there are quite a lot of side
Speaker 3: effects as well, so definitely shop around if your GP
Speaker 3: or your doctor prescribes a certain type of medication for
Speaker 3: your injulin resistance. There are many different ones on the market,
Speaker 3: as Susie mentioned, So if you're getting side effects, you're
Speaker 3: getting nausea, you're getting huge appetites, or you know, you're
Speaker 3: gaining weight instead of losing weight that sort of thing,
Speaker 3: or maybe you're you know, having problems with your bows
Speaker 3: anything like that, just shop around and change the medication
Speaker 3: or change the amount of it, of course, working in
Speaker 3: combination with your doctor as well. I think some important
Speaker 3: take home messages.
Speaker 2: I think the interesting thing about medication was absolutely you know,
Speaker 2: starting to work in this area. And I was lucky
Speaker 2: I came across an endochronologist early in my career who
Speaker 2: was a specialist in this area. He sadly retired, but
Speaker 2: he really was a guru way ahead of his time. Now,
Speaker 2: in the old days, everyone was quite anti medication. Even
Speaker 2: as a dietician, I would always sort of push for
Speaker 2: diet and exercise. And as I get older and a
Speaker 2: little bit more experienced and perhaps a bit more life
Speaker 2: experience myself with children, myself, and knowing how time poor
Speaker 2: people are, is that I sort of dead and think, right,
Speaker 2: this is not easy, Like losing twenty thirty kilos is
Speaker 2: not easy. It's a long term project at least six months,
Speaker 2: and it requires a lot of focus. Now, the issue
Speaker 2: for many of us when we have high insulance is
Speaker 2: it really drives appetite, which makes diet compliance really challenging.
Speaker 2: And until you break down those levels and bring them
Speaker 2: right down, it's really hard to be compliant with lower
Speaker 2: calorie diets. And also you have to be incredibly organized
Speaker 2: because it's a lot of meal prep. It's not easy
Speaker 2: to do it. And I think as I get older,
Speaker 2: if there are medications available to make it easier, that
Speaker 2: will ultimately stop you getting type two diabetes, which will
Speaker 2: really help you losing twenty thirty kilos. Like one of
Speaker 2: my most insulin resistant clients has lost forty kilos with
Speaker 2: the help of one of these new medications. Now, this
Speaker 2: is not for us to prescribe. Absolutely, we are not
Speaker 2: medical professionals. It is in conjunction with a skilled GP
Speaker 2: or endocrinologist. Absolutely, I do not prescribe medication. All I
Speaker 2: will do is refer them to the right professional should
Speaker 2: I feel that there may be a need for it.
Speaker 2: But I'm a bit of you know, use what's available
Speaker 2: because life is already pretty tough. And the fact that
Speaker 2: there is this growing range of both appetite suppressants but
Speaker 2: also insulin sensitizers and appetite reduces out there, I'd use
Speaker 2: them a lot more and clients get great results. It's motivating,
Speaker 2: and ultimately what we're doing is preventing type two diabetes.
Speaker 2: So you can't tell me this isn't a really important
Speaker 2: area for health in general, that we target this increasingly
Speaker 2: common problem early because in ten years all these people
Speaker 2: are going to get type two diabetes if we don't.
Speaker 2: So I think we really need to take insulin resistance
Speaker 2: as a diagnosis a lot more seriously.
Speaker 3: Absolutely, and will also take that into our own health
Speaker 3: and our own hands, because, as you said, a lot
Speaker 3: of us skip the step of insulin resistance and it's
Speaker 3: like bam, We've got full on diabetes and it's like crap,
Speaker 3: how did we even get here? So, you know, if
Speaker 3: you're someone that isn't feeling the best, is struggling with
Speaker 3: their weight loss, you know, is lacking an energy, is
Speaker 3: having other signs and symptoms in your body, go to
Speaker 3: your GP and go get a blood test. It's a
Speaker 3: sanded blood test. I'm a big fan of having most
Speaker 3: of my clients get bloods at least once a year,
Speaker 3: Susie to check simple things like iron and vitamin D
Speaker 3: and their glucose levels and that sort of thing, because
Speaker 3: too often it's not until we're lying on a heap
Speaker 3: on the floor and things have gotten really really bad
Speaker 3: that we go, hey, maybe I should go see someone.
Speaker 3: So this is your little reminder and your little alarm
Speaker 3: bell that if you haven't had some bloods in a
Speaker 3: couple of year time, or you're not feeling your best,
Speaker 3: or you just you know your body best. If something
Speaker 3: feels off, go and investigate that. And you know a
Speaker 3: lot of us are still working from home. We're in lockdown.
Speaker 3: We may may or may not have a little bit
Speaker 3: of extra time up oss sleeves, but doctors haven't always
Speaker 3: will be open, pandemic or not. You know, you can't
Speaker 3: stop people from getting access to great healthcare. So please
Speaker 3: take that into your hands and perhaps go and have
Speaker 3: a chat with your GP, and if you don't have
Speaker 3: a good one, or you're looking around, you know, do
Speaker 3: some research and come up with one that you know
Speaker 3: thinks about a holistic approach, but is also open to
Speaker 3: using medications and blood tests you know, where needed to
Speaker 3: diagnose some of these easy conditions that can be you know,
Speaker 3: well managed if we have the right information and the
Speaker 3: access to the right healthcare professionals.
Speaker 2: So some clinical science, just to summarize that would suggest
Speaker 2: to me, you could have insulin resistance. If you've got
Speaker 2: a family history of type two diabetes or I had
Speaker 2: gestational diabetes, you must have this test, the glucose tolerance
Speaker 2: tests with insulin regularly. It's distinct abdomino obesity. If you
Speaker 2: carry all your weight around your tummy and your waste
Speaker 2: measurement is ninety one hundred centimeters, very suggestive that your
Speaker 2: insulin is not working well. If you try really hard
Speaker 2: with your diet, you eat controlled calories, you exercise and
Speaker 2: nothing is happening another sign. Or if you're extremely tired
Speaker 2: and you're craving sugar, these are all very distinct signs
Speaker 2: that your insulin is not working as effectively as it
Speaker 2: should be and it's time to get some further tests.
Speaker 3: Yeah.
Speaker 2: I love that.
Speaker 3: And you mentioned a big one in terms of that
Speaker 3: abdominal fat storage as well. So we were talking about
Speaker 3: perimenopause and menopause on the podcast a few weeks ago.
Speaker 3: So that's sort of another symptom there, and another symptom
Speaker 3: that's going to lead us into our next discussion, Susie,
Speaker 3: is that abdominal fat storage and alcohol. Because typical when
Speaker 3: we see clients drinking too much alcohol, where do they
Speaker 3: store it on their belly? So let's have a good
Speaker 3: chat about alcohol, Susie. Because we miss drive July completely.
Speaker 3: I think we did plan on putting something in about
Speaker 3: dry July in the body, but July's escape to somewhere
Speaker 3: practically a way into September by the time this podcast launches,
Speaker 3: so now's a better time than anything to think about alcohol.
Speaker 3: I love a drink, obviously, when I'm not pregnant, Susie,
Speaker 3: I'm sure you love having a glass of wine or
Speaker 3: a drink as well. What's your drink of poison?
Speaker 2: Out of curiosity, I do really enjoy a drink, but
Speaker 2: I don't need to have a drink, so going out
Speaker 2: for drinks with friends and having a big night, I
Speaker 2: like a bog c lim and soda. That's my spirit
Speaker 2: of choice one. I guess it's because it is lower calorie,
Speaker 2: but I also prefer the taste because you can sort
Speaker 2: of mask it. I love a good French champagne, and
Speaker 2: again that's more likely when I'm with my friends or
Speaker 2: having a really relaxed night. I wouldn't just crack open
Speaker 2: a bottle, but if you know, probably on four nights
Speaker 2: maybe five Now I would because I'm at home a
Speaker 2: lot more. I have a friend Rose, but I have
Speaker 2: to be honest with you, Lianne. I my husband, he's
Speaker 2: quite a big drinker, and he just laughs at me.
Speaker 2: I would have probably a third, maybe half a glass,
Speaker 2: and I sit on it for like two or three hours,
Speaker 2: so I enjoy the ritual of it. I have a sip,
Speaker 2: but I'm not a big drinker. And that's one of
Speaker 2: the things I really noticed about my clients who are drinkers.
Speaker 2: I find that big drinkers, the people getting through a
Speaker 2: bottle a night or who have trouble limiting, they fast drinkers,
Speaker 2: so they will polish off. Like I was walking with
Speaker 2: a friend recently and we grab one of those walk
Speaker 2: and go cocktails and I had had I reckon a
Speaker 2: quarter and she'd finish the drink. So drinkers tend to
Speaker 2: be quick drinkers. And so when I'm trying to reduce
Speaker 2: my clients intake of alcohol, because I don't like them
Speaker 2: to go cold turkey, I like them to factor in
Speaker 2: what they enjoy. But I'm trying to teach them to
Speaker 2: drink more slowly. And I suggest that a glass, a
Speaker 2: small glass, should last at least forty minutes to an hour.
Speaker 2: And when you propose that to people and they laugh
Speaker 2: at you, that's how you get an idea. If they're
Speaker 2: quick drinkers or not, because it's like anything, when we
Speaker 2: mindlessly do things, whether it's chocolate or whether it's wine,
Speaker 2: we're not registering or we're doing it mindlessly. And that's
Speaker 2: what I observe with big alcohol consumers. It becomes a
Speaker 2: mindless consumption and they drink really quickly. They don't really
Speaker 2: taste it. It's a habit. Obviously, it's a little bit
Speaker 2: cathartic in the sense that they're using it stress relief,
Speaker 2: for using it to relax, and before you know it,
Speaker 2: you've polished off half a bottle. So I think that's
Speaker 2: my message to a lot of people. If you enjoy
Speaker 2: a drink, and I have no issue with it, you know,
Speaker 2: I think the public health guidelines that have at least
Speaker 2: two alcohol free days, but you've got to learn to
Speaker 2: drink slowly and savor it and take your time, because otherwise,
Speaker 2: before you know it, it's like sweet food. The more
Speaker 2: you have, the more you want, and what starts as
Speaker 2: a glass or two becomes a bottle. And particularly in Lockdown,
Speaker 2: I think it's well documented people are drinking a whole
Speaker 2: lot more than they ever have. We are interrupting this
Speaker 2: episode to bring you a quick break and introduce you
Speaker 2: to this episode sponsor Anna Luisa Jewelry. That's Ana Luisa.
Speaker 3: We're excited to partner with this brand as a beautiful
Speaker 3: pieces are chic, timeless, versatile, but most importantly affordable, with
Speaker 3: pieces starting at just thirty nine US dollars.
Speaker 2: We absolutely recommend checking out Anna Luisa because I must say, Leanne,
Speaker 2: my outfit is looking so cute with my new sustainably
Speaker 2: crafted pieces, and I am loving your earrings as well.
Speaker 3: Well, thank you, Susie. I cannot get enough of my
Speaker 3: pieces either. And what's even better is that our listeners
Speaker 3: can get ten percent off with our discount link. So
Speaker 3: go to shop dot Anna Luisa dot com slash e
Speaker 3: NC so make sure you go and treat yourself and
Speaker 3: your loved ones and use our code BNC to get
Speaker 3: tempercent off, or head to our show notes for our
Speaker 3: discount link for Anna Luisa.
Speaker 2: During now, let's head on back to our podcast episode.
Speaker 2: Particularly in Lockdown, I think it's well documented people are
Speaker 2: drinking a whole lot more than they ever have.
Speaker 3: Oh absolutely, And I just remember a year ago, probably
Speaker 3: year and a half ago now, when all this lockdown
Speaker 3: sort of things started. The lines outside of Dan, Murphy's
Speaker 3: and Liquor Land like Oh my God, like forgets to
Speaker 3: weather paper craze that the alcohol shops were going crazy.
Speaker 3: People were stocking out big time. So I think it's
Speaker 3: a really important discussion to have, and I agree with you.
Speaker 3: I think quick drinkers it is a thing because you
Speaker 3: can almost drink it. Some of these alcoholic drinks taste
Speaker 3: like cordial, like they're delicious, they're full of sugar, they're
Speaker 3: just they're so easy to drink. It's like drinking a
Speaker 3: juice box or drinking a Cordial. So I do think
Speaker 3: that if you're someone that struggles with the amount or
Speaker 3: limiting that having something that's not as sweet, such as
Speaker 3: a vodka limb soda can be an easy strategy. But
Speaker 3: I'm always if anyone listens to my own Podcastly and
Speaker 3: More Nutrition podcast, we've chatted many times about choosing the
Speaker 3: thing that you want most. So my drink of choice,
Speaker 3: obviously you haven't had it in six months now. Susie
Speaker 3: is a beautiful French Rose as well. I'm a big
Speaker 3: Rose fan, but I agree with you, it has to
Speaker 3: be French or it just doesn't count. So that's my
Speaker 3: drink of choice, particularly in the warmer weather in summer,
Speaker 3: and as I said, I'd be happy with just one
Speaker 3: or two glasses as a social occasional that sort of thing.
Speaker 3: I don't crack open bottles when I'm at home by
Speaker 3: myself or anything like that, because the temptation to just
Speaker 3: polish it off is just too much, and I do
Speaker 3: like that. A lot of the what do you call
Speaker 3: them like alcohol shops are serving you know, smaller sort
Speaker 3: of one to two standard drinks, like really small like
Speaker 3: Jacob's Creek does really little champagnes and a little bottle
Speaker 3: of red wine, and another brand does like a little
Speaker 3: like I think one point two or two standard drinks
Speaker 3: of a little red wine thing as well, So instead
Speaker 3: of buying the full seven to fifty mil bottle of wine,
Speaker 3: you can get smaller amounts as well. And there's also
Speaker 3: a growing range of alcohol free options as well, which
Speaker 3: I've tried a lot of them in pregnancy, and honestly,
Speaker 3: they just don't cut it. I spent close to fifty
Speaker 3: dollars on a fake gin which I found in Woolworts,
Speaker 3: which is incredibly expensive. Susie, Oh my goodness, David had
Speaker 3: a normal gin one night one of our favorite drinks
Speaker 3: is a sharaz gin. It's beautiful, and he was having
Speaker 3: one of them, and I had my fake gin from Woolworths,
Speaker 3: and honestly, I used about the equivalent of what would
Speaker 3: have been full shots, Like I think I would have put,
Speaker 3: you know, what's a shot thirty meals probably over one
Speaker 3: hundred mils in with this tonic to just try and
Speaker 3: get some sort of taste in there, and it honestly
Speaker 3: just ended up tasting like Cordia. I poured it down
Speaker 3: the drain. I was like, it's not even worth it.
Speaker 3: I just went, you know, made myself a cup of
Speaker 3: tea after that. And I've tried some of the alcohol
Speaker 3: free siders as well, and they're not much better there.
Speaker 3: It just tastes like you're drinking some soft drink or something.
Speaker 3: So the goal is not to drink or you know
Speaker 3: that sort of thing. There's a growing range of non
Speaker 3: alcoholic options, but I think they are quite high in
Speaker 3: sugar and quite high in calories as well. So my
Speaker 3: preference is just have a cup of tea, go to
Speaker 3: bed and call it a night at the moment, rather
Speaker 3: than do the alcohol free.
Speaker 2: We're very honest here, very honest on the nutri should
Speaker 2: couch should be pleased to know? I love that. Yeah,
Speaker 2: we are.
Speaker 3: We're not gonna We're not gonna be su here, guys.
Speaker 3: I'm not a fan of the alcohol free you know options,
Speaker 3: but if they're your jam, that's absolutely okay. But let's
Speaker 3: quickly chat about I guess the energy density of alcohol,
Speaker 3: because alcohol is what we would consider our fourth macronutrient,
Speaker 3: along with carbohydrates, proteins, and fats. We should count alcohol
Speaker 3: as a macronutrient because it provides our body with a
Speaker 3: lot of energy or a lot of calories, but no
Speaker 3: real nutritional benefits. So it's something that we don't need
Speaker 3: to have, but I'll acknowledge that it is something that
Speaker 3: a lot of us quite enjoy. But again, it's that
Speaker 3: sort of I guess that dose response, like it's how
Speaker 3: much is too much for a lot of people? And
Speaker 3: if you've got that addictive type personality, you might be
Speaker 3: better off just saying no to alcohol the majority of
Speaker 3: the time, because when you do say yes, it's very,
Speaker 3: very difficult for you to stop. So this isn't even
Speaker 3: just from a weight loss perspective, because we know that
Speaker 3: alcohol itself is very energy dense, it contributes a lot
Speaker 3: of calories no real nutrition, So we're adding a lot
Speaker 3: of extra calories into our diet, not really getting much
Speaker 3: energy from it, and it's not feeling. And the other
Speaker 3: thing with alcohol and weight loss is that when you drink, Susie,
Speaker 3: you tend to crave more of that high fat, high
Speaker 3: salty food. So I know that when I drink, I
Speaker 3: love nothing more than a cheese platter or some potato
Speaker 3: chips or something like that. Or if I'm talking a
Speaker 3: lot younger here, back in my early you know, clubbing
Speaker 3: nights out days, when I was in my you know,
Speaker 3: eighteen nineteen twenty twenty one, we'd go roll through the
Speaker 3: you know, kebab shop at two am or something like that.
Speaker 3: So a lot of the times, drinking a lot of
Speaker 3: alcohol isn't conducive to help or weight loss, but we
Speaker 3: can definitely include it as part of a healthy lifestyle.
Speaker 3: But I do think that sort of two to three
Speaker 3: drinks a night should be a maximum limit, and that
Speaker 3: only you know, one to two times a week for
Speaker 3: the majority of people. I actually think our public house
Speaker 3: guidelines around alcohol are too high, SUSI, that's my honest opinion.
Speaker 3: In terms of the recommendations for alcohol. I do love
Speaker 3: that our guidelines say that you should have at least
Speaker 3: two days off from alcohol a week. But honestly, I
Speaker 3: say to my clients, it should be like, you know,
Speaker 3: five alcohol three days a week, potentially one or two
Speaker 3: a week that you're having a nice drink as part
Speaker 3: of a you know, enjoyment or social aspect or something
Speaker 3: like that, or because you love the taste and the
Speaker 3: pleasure of it, but it should be in sort of
Speaker 3: one two three standard drinks maximum. And that brings us
Speaker 3: down to you know, what is a standard drink as well,
Speaker 3: because a shot of alcohol or a shot of spirit
Speaker 3: is thirty meals. And I think, correct me if I'm
Speaker 3: wrong sousy about stand a glass of wine is about
Speaker 3: one hundred and twenty or one hundred and fifty meals.
Speaker 2: The standard's meant to be one twenty. But of course
Speaker 2: what happens now is they offer us the double shot,
Speaker 2: like they say during the Large Lives, and I think
Speaker 2: what I would I've just looked at by because I
Speaker 2: was aware they'd reviewed the guidelines, So I'm just looking
Speaker 2: now on the health website and it's now recommended that
Speaker 2: we consume adults no more than ten standard drinks a week,
Speaker 2: and no more than four on any one day. Now,
Speaker 2: I think that's even excessive for women who are often
Speaker 2: a lot smaller. And the way I describe it to
Speaker 2: my clients is that when you're drinking alcohol, you're basically
Speaker 2: so busy burning that off through the liver that you
Speaker 2: don't process many of the calories we eat from food.
Speaker 2: And that's why alcohol is so closely linked to weight gain.
Speaker 2: It's not specifically the alcohol, even though that is high calories,
Speaker 2: it's just that it displaces us burning off all the
Speaker 2: food we tend to eat when we're drinking. And that's
Speaker 2: of course, like you describe things that we love, things
Speaker 2: like platter food and high fat food at the pub
Speaker 2: when we're allowed to go out and treats at night time.
Speaker 2: So that's the link between over consumption of alcohol calories
Speaker 2: and the extra food. So I'm saying to clients, if
Speaker 2: you do choose to have those sole foods and that
Speaker 2: wine included, you've got to keep the dinner really, really
Speaker 2: small because you're getting so many calories from alcohol. And
Speaker 2: my message is that it becomes a habit and you
Speaker 2: just keep drinking more and more so, definitely clearing out
Speaker 2: and having a clear rule about how many nights you
Speaker 2: are drinking and keep an eye on those paws and
Speaker 2: even if you have to measure it, because again, like
Speaker 2: you said, we see the glass and it's got a
Speaker 2: small dash in the bottom, which probably is that standard
Speaker 2: one twenty because I think in the old days, when
Speaker 2: your parents, you know, in the sixties and seventies or
Speaker 2: even eighties, the wine glasses were tiny, that was a
Speaker 2: standard drink. Now everything we have is the goblet, so
Speaker 2: that just subconsciously encourages over consumption without us realizing. So
Speaker 2: buy small glasses at home and have them because that
Speaker 2: will naturally mean that you drink less without well, probably
Speaker 2: will notice, but it will seem less offensive than when
Speaker 2: we have to pour a dash in a massive goblet.
Speaker 3: Absolutely, and you mentioned an important point where the liver
Speaker 3: displaces breaking down the calories from food because it's trying
Speaker 3: so hard to break down the alcohol. And that is
Speaker 3: because alcohol is a toxin to our body. And let
Speaker 3: me be very clear, and yes, Susie and I love
Speaker 3: a drink, but alcohol is a toxin to our body.
Speaker 3: It is not healthy. It is not providing a with
Speaker 3: any nutritional benefit. The body will always prioritize breaking alcohol
Speaker 3: down first over food and other drinks and other nutrients,
Speaker 3: because it needs to get rid of it and clear
Speaker 3: it out of its body. And if you drink too much,
Speaker 3: that's why you wake up with that horrible hangover feeling
Speaker 3: the next morning. Because alcohol is a toxin, it is
Speaker 3: not good for us, and it is very dangerous in
Speaker 3: large amounts, but even small amounts can make a lot
Speaker 3: of people feel quite awful. So I think that's a
Speaker 3: really important point to note that. Again, I personally think
Speaker 3: that the guidelines are too high. Like you were saying,
Speaker 3: ten standard drinks a week, that's one point six bottles
Speaker 3: of wine a week. That's just far too high for
Speaker 3: the majority of people, particularly you know, the majority of
Speaker 3: females listening to this podcast. So I really do think
Speaker 3: watch your portions. I definitely, Susie, get my clients to
Speaker 3: weigh out their alcohol if they're drinking at home. I
Speaker 3: know that might sound like a step too far, but
Speaker 3: a lot of people have no idea what one hundred
Speaker 3: and twenty meals looks like in a wineglass. And I
Speaker 3: get clients sending me photos being like, haha, you're joking, right,
Speaker 3: And I'm like, no, they're not joking, Like, we're going
Speaker 3: to account for this in your snackles, soul food total,
Speaker 3: because like.
Speaker 2: And alcohol is just so energuendous.
Speaker 3: And I've had clients go I go to them, I
Speaker 3: want you to pour out what you'd normally have into
Speaker 3: a wine glass, and then I want you to decant
Speaker 3: that into another glass on the scale which measures the meals,
Speaker 3: and tell me how much it is. And they're easily
Speaker 3: Susie three hundred meals plus They're like, oh my god,
Speaker 3: I'd normally pour myself like two to three times the
Speaker 3: stand to drink. So I think that knowledge and awareness
Speaker 3: is key. So if you're somebody that really likes to
Speaker 3: drink and it's a regular thing for you, pour out
Speaker 3: what you would normally do, then decant it into another
Speaker 3: glass and actively see how much are you actually pouring.
Speaker 3: If you're someone who gets through a bottle in two
Speaker 3: to three days, I can tell you right now that
Speaker 3: whether or not you're trying to lose weight, just for
Speaker 3: general health, regardless of the guidelines, I personally think that that's.
Speaker 2: Too much slightly better and slightly low calorie wise, but
Speaker 2: I would say to go for what you enjoy, but
Speaker 2: regulate your portions is probably more important than drinking something
Speaker 2: that you don't enjoy. But yes, so very rough. Just
Speaker 2: to summarize, a nip of spirits is about sixty calories,
Speaker 2: small glass of champagne about eighty, and then a glass
Speaker 2: of wine is about one hundred hundred and twenty per
Speaker 2: small standards serve, so at most one or two of
Speaker 2: those and that's definitely the extra calories for the day.
Speaker 2: So we're sorry to be the bearer of bad news,
Speaker 2: but we feel your pain. But it all comes down
Speaker 2: to limiting amounts and getting a little bit more control
Speaker 2: over the overall volumes that you're having. Anyway, we're going
Speaker 2: to quickly interrupt this episode to bring you a quick
Speaker 2: break and introduce you to this episode's sponsor, which is
Speaker 2: Anna Luisa Jewelry. That's a and A Luisa, which is
Speaker 2: now on sale for twenty percent off with their summer sale.
Speaker 3: And we're both so excited to partner with this brand
Speaker 3: as their beautiful jury is chic, timeless, versatile, but most
Speaker 3: importantly affordable with pieces starting at just thirty nine USD.
Speaker 2: We absolutely recommend checking out this brand because our outfits
Speaker 2: of late have been so cute with our new sustainably
Speaker 2: crafted pieces for Anna Luisa.
Speaker 3: I can't get enough of my pieces, eases Susie. And
Speaker 3: what's even better is that our listeners can get twenty
Speaker 3: percent off with Anna Luisa's summer sale using our link,
Speaker 3: which is shop dot Anna Luisa dot com forward slash TNC.
Speaker 3: So make sure you head to the show notes in
Speaker 3: our podcast to grab that discount link for Anna Luisa jury.
Speaker 2: And now we'll head back to our podcast episode. So
Speaker 2: the next segment is our product of the week. And
Speaker 2: it came to mind because I popped up a post
Speaker 2: on my Instagram which simply compared some coconut yogurt compared
Speaker 2: to Greek yogurt leanne. Now it went crazy. It can
Speaker 2: never tell what people are going to be interested in.
Speaker 2: To be honest, it was just random. But I had
Speaker 2: so many questions and they were all asking me about
Speaker 2: what is a better plant based option. So I thought
Speaker 2: it was a really good opportunity to talk about a
Speaker 2: brand that I'd noticed a few weeks ago in the
Speaker 2: plant based space of yogurts. It's the Activa O yogurt
Speaker 2: and one of the reasons I wanted to talk about
Speaker 2: it because it was actually one of the best ones
Speaker 2: I've seen nutritionally, because let's be honest, when you try
Speaker 2: and replicate plant based it's very, very different from dairy
Speaker 2: based yogurt. I know they're calling it yogat because it's fermented,
Speaker 2: but I would say it's not the same thing because
Speaker 2: whenever you're having a dairy based yogat, you're geting a
Speaker 2: certain amount of protein from the milk based You're getting
Speaker 2: a certain amount of those key nutrients and calcium naturally magnesium,
Speaker 2: and that's really hard to replicate in plant based yogurts.
Speaker 2: But as I said, I quite like the nutritionals on this.
Speaker 2: It's available in all major supermarkets. There's a range of flavors.
Speaker 2: The one I've got here is oat and cocon up,
Speaker 2: but there's a blueberry one, and I think it's per
Speaker 2: one hundred and twenty five grams serve when they come
Speaker 2: in little individual pots or that's the serving size, which
Speaker 2: is about half a cup. It comes in at just
Speaker 2: over one hundred calories one hundred and forty calories. It's
Speaker 2: got four point eight grams of protein, which is quite
Speaker 2: high for a plant based yogurt. So a dairy based
Speaker 2: yogat would have about eight to ten grams, or up
Speaker 2: to even twenty if it was one of the higher
Speaker 2: protein yogurt, so most of the plant based ones have
Speaker 2: one maybe two grams. So this at four point eight
Speaker 2: is relatively high, and that's coming from the oats primarily
Speaker 2: in that saturated if that's coming in at three point
Speaker 2: eight per one hundred and twenty five grams, which is
Speaker 2: not insignificant, but they are using a little bit of
Speaker 2: coconut cream to give it the thickness of yogurt. Seventeen
Speaker 2: point eight grams of carbohydrate, and the total sugars are
Speaker 2: seven point eight, which sounds high, but it's not overly
Speaker 2: high for a sweeter yogurt. When you're having a plain yogat,
Speaker 2: a Greek and natural, the sugars will be low. But
Speaker 2: in anything that's got a fruit or a flavor, that's
Speaker 2: actually quite low per serve. And two point nine grams
Speaker 2: of dietary fiber because they've also thrown some probiotics are
Speaker 2: in there as well, but also some dietary fiber coming
Speaker 2: from the oats. The pea protein is in there as
Speaker 2: well to increase the protein content. So if someone was
Speaker 2: saying to me, I have to choose plant based products,
Speaker 2: I'm choosing to I'm allergic to dairy, or I prefer
Speaker 2: a vegan or a plant based diet. This would be
Speaker 2: one of my top choices in the plant based space,
Speaker 2: and from feedback, people quite like it as well, because
Speaker 2: that's the other thing. They don't all taste amazing, but nutritionally,
Speaker 2: I think they've done pretty well and that's widely available.
Speaker 2: So if you're asking me what I would yes, is
Speaker 2: that an alternative that's reasonably close to yogurt itself, that
Speaker 2: would be my preference. Have you tried it because you're
Speaker 2: a big yogurt fan.
Speaker 3: I really liked this one as well. The Activa one
Speaker 3: I think is quite good. I think the normal dairy
Speaker 3: based range of activty yogurt's quite good as well. And
Speaker 3: I agree I think plant based yogats are hard because
Speaker 3: a lot of clients choose the coconut yogurt because coconut
Speaker 3: is one of those health halos where they're like, oh,
Speaker 3: coconuts so healthy, But coconut yogurt is incredibly high in
Speaker 3: fat and incredibly high in sugar. You're not really getting
Speaker 3: much nutrition for what you get in a standard tub
Speaker 3: of coconut yogurt. So I love this the fact that
Speaker 3: it's based on oats. I consider oats quite a superfood,
Speaker 3: you know. I think they're higher in protein, They've got
Speaker 3: some wonderful benefits from a cholesterol and a dietary fiber perspective.
Speaker 3: As you mentioned, the protein is probably higher than other
Speaker 3: plant based yogurts because a of the oats in there,
Speaker 3: but be they also add the pear protein in there
Speaker 3: as well, and they've got a little bit of fiber
Speaker 3: in there as well. So I think two point nine
Speaker 3: grams and a serve of plant based yoga, it's incredible,
Speaker 3: Like I wouldn't be looking at yogurt for fiber, but
Speaker 3: I think it's an added bonus. And as you mentioned,
Speaker 3: the sugar's in there naturally occurring from the oats, but
Speaker 3: also because this flavor that we're looking at is actually
Speaker 3: banana susi as well, and as you mentioned, there's a
Speaker 3: blueberry one as well. So I do think that it's
Speaker 3: a great option and definitely one of the ones that
Speaker 3: I'd be more recommending in the plant based space. And
Speaker 3: I have had really good feedback from some of my
Speaker 3: clients that i've recommended too that it does actually taste
Speaker 3: quite good as well, So I'm definitely a fan of
Speaker 3: this one. I can't really think of any of the negatives.
Speaker 3: Just for our listeners at home who are allergies with
Speaker 3: kids and themselves. It may contain tree nuts, almonds and cashews.
Speaker 3: Also obviously isn't appropriate for as ciliacs unfortunately, because it
Speaker 3: contains a gluten in form of the oats, and it
Speaker 3: also contains soy, so a few allergens to watch out
Speaker 3: all there. But I actually think it's a great option,
Speaker 3: I think, and I think that you do get it
Speaker 3: in more of a bigger tubs. You can sort of
Speaker 3: decant the amount that you want. But I think one
Speaker 3: hundred and twenty five grams serving for four point eight
Speaker 3: grams of proteins is quite strong in the plant based,
Speaker 3: are nutritional yogurt space, So I'm a fan.
Speaker 2: Cooly and I think it's five hundred gram tubs, so
Speaker 2: there's five serves per tub, which is quite handy for
Speaker 2: portion control too. But I do think they we're going
Speaker 2: to see more and more products in this space and
Speaker 2: so it will give us more variety. I know in
Speaker 2: the States there's a much greater range of nutritious plant
Speaker 2: based options across the board, and I think over time
Speaker 2: in Australia we'll have a lot more nutritious, well balanced
Speaker 2: plant based foods to work with.
Speaker 3: Absolutely, and I was a fan of the Eyopro plant
Speaker 3: based range, which I used to recommend to clients a lot,
Speaker 3: but I've noticed in the last weeks and months it
Speaker 3: seems to be that they've actually pulled that from their
Speaker 3: shelves and their yogurt was based on Honestly, the taste
Speaker 3: and texture wasn't fabulous, but honestly, if I had to
Speaker 3: had plant based I would definitely have chosen that because
Speaker 3: the protein was quite high and the energy density was
Speaker 3: quite good and the flavors not too bad. They were
Speaker 3: mixing i think, father beans together to get that higher
Speaker 3: protein content, which I think was great. But it seems
Speaker 3: like that sort of disappeared off our shelves lately. So
Speaker 3: perhaps the demand for high protein plant based yogurt isn't
Speaker 3: quite there. But listeners, if we jump on board and
Speaker 3: we try some of these products, maybe our our marketers
Speaker 3: and our food consumers will recognize the demand for that.
Speaker 3: I'm not saying that we're against dairy or anything like that,
Speaker 3: But we appreciate that a lot of our listeners would
Speaker 3: like plant based options and some dairy free options, So
Speaker 3: we hope that we've come up with a great one
Speaker 3: for you guys today because it really is quite strong
Speaker 3: nutritionally from a plant based perspective. And then that brings us,
Speaker 3: Susie to our final segment, and we are going to
Speaker 3: chat about shift work today because that's something that we
Speaker 3: get asked a lot of questions about. So, in terms
Speaker 3: of shift work, what is the best way to eat
Speaker 3: if you're a shift worker? So I have clients who
Speaker 3: say to me, you know, I get like a nurse,
Speaker 3: for example, or a doctor, I get a lunch break
Speaker 3: at two or three am in the morning. What should
Speaker 3: I be doing? Should I not be eating because it's
Speaker 3: two o'clock in the morning. Should I be having what
Speaker 3: would be the equivalent of my lunch because I woke
Speaker 3: up at eleven pm?
Speaker 1: Like?
Speaker 3: How do we manage that? And I think that my
Speaker 3: advice for people is normally, Susie, that if the goal
Speaker 3: is fat loss, and purely mostly fat loss, the timing
Speaker 3: of your meals doesn't necessarily matter. It's more the overall
Speaker 3: calories that you're consuming within that twenty for hour period,
Speaker 3: but more importantly within that week sort of thing. So
Speaker 3: even if you blow out one or two days, you
Speaker 3: can bring that back on some other days. So I
Speaker 3: think what's most important is to with your shipwork segments
Speaker 3: to just keep adjusting based on the times that eure up.
Speaker 3: So if you're waking up at eleven pm and you're
Speaker 3: working through at a seven am or something like that,
Speaker 3: try to structure your main meals every three to four hours,
Speaker 3: having a small filling based protein or you know, healthy
Speaker 3: fat snack in between those meals as well. So I
Speaker 3: think it's hard because everybody works different shipwork. You know,
Speaker 3: some people work and they finish work at midday, which
Speaker 3: isn't a traditional work hours either, but for them that
Speaker 3: shift work as well. So it's hard for us to
Speaker 3: recommend in terms of times. But I would just structure
Speaker 3: your meals whenever you wake up to make sure that
Speaker 3: that first meal you're eating, make sure you're actually hungry.
Speaker 3: If the goal is fat loss, if the goal is
Speaker 3: just general health, again, it doesn't really matter too much
Speaker 3: when you eat that first meal, but make sure that
Speaker 3: first meal is balanced.
Speaker 1: You know.
Speaker 3: I think it's really quite easy to be waking up
Speaker 3: and doing a night shift. In that first meal of
Speaker 3: the day being like a can of coke for some
Speaker 3: energy and just a bit of chocolate to get us
Speaker 3: through the day. But really make sure you've got some
Speaker 3: good structure in terms of your main meals by basing
Speaker 3: them in protein, some high fiber carbohydrates. We've got some
Speaker 3: veggies or salad in there, we've got a serve of
Speaker 3: healthy bats to really balance main meals, and then try
Speaker 3: to have those main meals every three to four hours.
Speaker 3: And again, I get a lot of questions from my
Speaker 3: clients who are doctors or nurses, who say, right, I've
Speaker 3: clocked off my shift at seven am. The goal is
Speaker 3: to be in bed by eight am. I'm hungry, though
Speaker 3: when I finish work, what do I do? Am I
Speaker 3: supposed to eat then go to bed on a full tummy,
Speaker 3: And I think that's very dependent for a lot of people.
Speaker 3: Like if you had your last meal break, say at
Speaker 3: four am, and you had a main meal, then you
Speaker 3: want to go to bed at eight am. I don't
Speaker 3: think that you need to eat because you should still
Speaker 3: be rather satisfied. Maybe you could have a small snack,
Speaker 3: a yoga at a piece of fruit, or some nuts
Speaker 3: and a boiled egg, or some veggy sticks with homice
Speaker 3: and a hot chocolate. Then put yourself to bed or
Speaker 3: something like that. But again, if your last meal break
Speaker 3: was six seven hours ago, then the goal is to
Speaker 3: go to bed, but you're genuinely hungry. I think it's
Speaker 3: important that you have a proper meal, keep yourself up
Speaker 3: for an hour or two, maybe have a proper meal,
Speaker 3: go and get a good exercise session in, do a
Speaker 3: bit of meditation, wind down, and then hit bed an
Speaker 3: hour or two later, because there's nothing worse than going
Speaker 3: to bed sooozy on an empty tummy and then waking
Speaker 3: up the next day ravenous, or waking up part way
Speaker 3: through the night, or not getting a good quality sleep
Speaker 3: because you are so hungry. What are your thoughts around chipworkers.
Speaker 2: I think, first of all, as you describe, everyone's a
Speaker 2: bit different because the shifts aren't always the same. But
Speaker 2: what I do say is I do try and keep
Speaker 2: clients in a rough circadian rhythm, so I try and
Speaker 2: structure it so they'll still give themselves six or eight
Speaker 2: hours without food overnight, because I find then if they say,
Speaker 2: have a really early breakfast, that might be five am
Speaker 2: or seven am by the time they get home, and
Speaker 2: then they'll sleep and then they might have say more
Speaker 2: of their lunch or even dinner when they wake up,
Speaker 2: and then a lighten meal before they start the shift,
Speaker 2: and then overnight. I try and get them to have
Speaker 2: only quite low calorie options, things like veggie sticks or
Speaker 2: not even low calorie but low carbohydrate options when the
Speaker 2: body is technically programmed to be restoring and not eating.
Speaker 2: So I do kind of adjust it based on the
Speaker 2: individual shifts, particularly when they're flipping back constantly between day
Speaker 2: shift and night shift, so I want them to be
Speaker 2: then consistent. So if I've got a shift worker who's
Speaker 2: doing seven days in a row, it might be slightly
Speaker 2: different to someone who's doing two days, two afternoons and
Speaker 2: then two nights. But I do still try and make
Speaker 2: sure they're having at least six, eight ten hours without food,
Speaker 2: because one of the things I notice is that shift
Speaker 2: workers start to eat many meals and they might be
Speaker 2: having five or six meals a day with no really
Speaker 2: long period of time without food to allow the body
Speaker 2: to have a break. So I'll adjust it based on
Speaker 2: that and try and get away from that constant snacking
Speaker 2: and make sure they're having substantial meals and not getting
Speaker 2: to a hospital overnight, which is notoriously bad for this,
Speaker 2: and they're not having really eaten a proper meal and
Speaker 2: then snacking on all the snacks that are at the
Speaker 2: nurses station. So that's how I try and do it.
Speaker 2: I try and still factor in proper meals with a
Speaker 2: break to tap into as much as a circadian rhythm
Speaker 2: as possible.
Speaker 3: And I think you mentioned a really important point. You know,
Speaker 3: if you're doing a two week block of night shifts
Speaker 3: versus two night shifts and two mornings and two afternoons,
Speaker 3: I think that nutrition should be different for the individual
Speaker 3: based on how long your ships are going for. And
Speaker 3: obviously it's easy for the body to get into a
Speaker 3: routine the longer you do something for, so yeah, I
Speaker 3: definitely agree with that point as well. But I think
Speaker 3: trying to avoid the constant snacking overnight and the eating
Speaker 3: for energy, which I know is really really difficult, but
Speaker 3: just trying to use other things like you know, a
Speaker 3: lot of people forget that breath work can actually give
Speaker 3: you a lot of energy, or keeping your mind alart
Speaker 3: can give you as much energy as well, So I mean,
Speaker 3: if you're the type of shipworker where your job is
Speaker 3: security and you're just sitting in a booth overnight endless,
Speaker 3: you know, the cockroach cooling across the floor is as
Speaker 3: much entertainment as you get for the entire night. It's
Speaker 3: very different to stay awake and alert, so you know,
Speaker 3: use those opportunities to get up and do some movement
Speaker 3: when you feel sleepy, versus grabbing the diet coke or
Speaker 3: the bag of lollies all that sort of thing. So
Speaker 3: we want to try and avoid eating for energy as such,
Speaker 3: or eating to pick ourselves up or keep ourselves awake,
Speaker 3: and just try to use natural things like deep breathing
Speaker 3: and movement and just you know, pacing around and that
Speaker 3: sort of thing to keep our energy levels a bit higher.
Speaker 3: As much movement as possible. If you've got one of
Speaker 3: those shipwork jobs where you're just sitting down and you
Speaker 3: know you're doing security or something, and you're watching a
Speaker 3: video and monitor for twelve hours overnight, it is very
Speaker 3: easy to you know, I would imagine, feel quite sleepy.
Speaker 3: So try to get up and get as much movement
Speaker 3: as you can, even if it's just you know, pacing
Speaker 3: the little office that you're in or something like that
Speaker 3: to try and avoid constantly snacking and grazing throughout the night.
Speaker 3: As you mentioned, so balance meals in terms of nutrition
Speaker 3: are absolutely key for most of our shift workers.
Speaker 2: All right, Well, that brings us to the end of
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Speaker 1: The bus to File spits Spare Bacon Spett