WEBVTT - Insulin Resistance, Alcohol Consumption, Plant Based Yoghurts and Nutrition for Shift Workers 0:00:00.640 --> 0:00:03.440 Hi, I'm Susie Burrow and I'm Lean Maud and welcome 0:00:03.440 --> 0:00:06.040 to the Nutrition Couch, a weekly podcast from two of 0:00:06.080 --> 0:00:08.920 us day is leading dieticians bringing you everything that is 0:00:08.960 --> 0:00:11.920 new in the world of nutrition, diets, and good food 0:00:12.720 --> 0:00:14.120 from the Nutrition Couch Today. 0:00:14.520 --> 0:00:17.919 Inchelin resistance. You may have heard of it, but what 0:00:18.040 --> 0:00:21.239 is inchulin? What is insulin resistance and why could it 0:00:21.280 --> 0:00:24.760 be the reason you can't lose weight? A client case 0:00:24.760 --> 0:00:27.880 study touches on the very common issue of alcohol consumption. 0:00:28.400 --> 0:00:30.720 How much is too much and are there actually better 0:00:30.760 --> 0:00:32.920 types that you should choose when you want to enjoy 0:00:32.960 --> 0:00:35.159 a drink, especially at the moment with many of us 0:00:35.159 --> 0:00:38.040 at home a whole lot more. Our product review is 0:00:38.080 --> 0:00:40.440 a plant based yogurt which we always get lots of 0:00:40.479 --> 0:00:44.000 questions about, and our weekly listener question is about shift work. 0:00:44.320 --> 0:00:46.199 How do you need to adjust your diet so that 0:00:46.320 --> 0:00:49.080 it still works even though you were eating when everyone 0:00:49.080 --> 0:00:51.720 else might be sleeping. But before we get into our 0:00:51.800 --> 0:00:54.560 nutrition chat on the podcast today, I was thinking in 0:00:54.600 --> 0:00:57.000 the end that it would probably be quite nice for 0:00:57.040 --> 0:00:59.640 our listeners to know that we actually walk the talk 0:00:59.680 --> 0:01:02.279 in this space of lifestyle. I know that you are 0:01:02.400 --> 0:01:04.760 very committed to your exercise as am I. We both 0:01:04.760 --> 0:01:06.800 eat pretty well. So I thought, let's give a little 0:01:06.840 --> 0:01:09.440 bit of insight into what exactly you're doing training wise 0:01:09.440 --> 0:01:11.360 at the moment. Because you're about twenty four to twenty 0:01:11.360 --> 0:01:13.399 five weeks pregnant, that bump is getting a little bit 0:01:13.440 --> 0:01:16.480 more pronounced. How have you adjusted your training at the moment. 0:01:16.680 --> 0:01:19.479 Definitely harder to hide now. People are like, oh, when they. 0:01:19.480 --> 0:01:22.240 See me, it's definitely popped in the last few weeks. 0:01:22.640 --> 0:01:24.760 Training wise, I think for the first twelve weeks, I 0:01:24.800 --> 0:01:27.000 was very much into for people that follow me online, 0:01:27.000 --> 0:01:28.680 I did a lot of my strength training I do. 0:01:28.959 --> 0:01:31.319 My cardio was just long slow walks. That was just 0:01:31.360 --> 0:01:33.720 my preference over hit type of training. So I used 0:01:33.720 --> 0:01:35.959 to do sort of three four five days of strength 0:01:35.959 --> 0:01:38.039 training in the gym and then probably another three four 0:01:38.120 --> 0:01:40.479 days of longer walk So I'd average out my ten 0:01:40.520 --> 0:01:42.880 thousand steps throughout the week. Some days I'd get twelve 0:01:42.880 --> 0:01:45.120 fifteen thousand. Some days I'd just get five thousand if 0:01:45.160 --> 0:01:47.480 I was busy with work. And then once I sort 0:01:47.480 --> 0:01:48.960 of found out I was pregnant, I had a lot 0:01:48.960 --> 0:01:52.160 of sort of just nausea, I had no energy and 0:01:52.240 --> 0:01:54.560 to be completely Honesstusia. I was a bit fearful of 0:01:54.600 --> 0:01:57.040 what I wasn't not allowed to do at the gym. 0:01:57.080 --> 0:01:59.480 Like I wasn't sure if weight training was okay. I 0:01:59.520 --> 0:02:01.800 wasn't sure if I was allowed to exercises that sort 0:02:01.840 --> 0:02:05.559 of thing. So very early on I downloaded a pregnancy app. 0:02:06.080 --> 0:02:08.280 And this is not sponsored at all. I actually paid 0:02:08.280 --> 0:02:11.079 for it out of my own money. Emily Skyfit her program. 0:02:11.160 --> 0:02:14.000 She's a Gold Coast based trainer. She's had two pregnancies 0:02:14.040 --> 0:02:16.240 and she does her pregnancy specific app. And I think 0:02:16.240 --> 0:02:18.120 that's one of the hardest things I found Susie, because 0:02:18.160 --> 0:02:20.920 I couldn't find a lot of reputable exercise apps that 0:02:20.919 --> 0:02:23.800 were actually pregnancy friendly, and I think obviously that comes 0:02:23.800 --> 0:02:26.160 down to like insurances and that sort of thing. People 0:02:26.200 --> 0:02:27.880 just don't want to kind of risk it. But I 0:02:27.880 --> 0:02:30.760 think she was one of maybe two or three that 0:02:30.840 --> 0:02:32.840 I found, and honestly I went with her because she's 0:02:32.880 --> 0:02:35.280 an Aussie girl versus the other two. I think us 0:02:35.280 --> 0:02:37.200 saw UK based, so I just wanted to sort of 0:02:37.200 --> 0:02:40.119 support AUSSI support locals. So I was using her app 0:02:40.120 --> 0:02:42.800 and it was very much just there were some weights involved, 0:02:42.840 --> 0:02:44.920 but it wasn't like in the squad rack or with 0:02:45.000 --> 0:02:46.760 the big bar bells or that sort of thing. It 0:02:46.800 --> 0:02:48.760 was more like home base. But I just did it 0:02:48.800 --> 0:02:50.519 in the gym, so a lot of exercise bands and 0:02:50.840 --> 0:02:53.720 lighterweight dumbbells and cataballs, that sort of thing. And then 0:02:53.760 --> 0:02:56.600 once I hit about fifteen sixteen weeks, a lot of 0:02:56.600 --> 0:02:59.040 that nausea had gone off. I was back to eating 0:02:59.120 --> 0:03:01.600 you know, better sort of quality food, and I had 0:03:01.639 --> 0:03:03.360 a lot of my energy back. Like I hit about 0:03:03.360 --> 0:03:06.040 week fifteen and sixteen, and my energy just literally came 0:03:06.080 --> 0:03:08.920 back overnight, thank goodness, because I was really struggling. And 0:03:08.960 --> 0:03:11.680 then I went to see a local physio as well, 0:03:11.720 --> 0:03:14.160 just and she checked my pelvit health, public flaw and 0:03:14.200 --> 0:03:16.360 that sort of thing. And then she was saying to me, like, 0:03:16.520 --> 0:03:18.440 you should be right to do all of your exercises 0:03:18.480 --> 0:03:20.880 in the gym. Just don't squat too heavy or too low, 0:03:21.120 --> 0:03:24.040 and obviously don't let anything impact you're growing bumps. Obviously, 0:03:24.080 --> 0:03:25.880 if I was doing kettlebell swings, I'm not going to 0:03:25.880 --> 0:03:27.920 bring the kettle will backs you know, smacks my bump 0:03:28.000 --> 0:03:30.480 or anything like that. Just common sense. So I got 0:03:30.480 --> 0:03:32.480 a lot more I think confidence in the gym from 0:03:32.520 --> 0:03:35.280 having discussions with her. We went through some of the 0:03:35.320 --> 0:03:38.040 exercises that I would be doing, and she sort of 0:03:38.080 --> 0:03:40.680 cleared me from that safety perspective. So I've got more 0:03:40.760 --> 0:03:44.040 into back into my weights, using sort of the functional 0:03:44.040 --> 0:03:45.680 equipment at the gym a lot more in the last 0:03:45.680 --> 0:03:47.880 couple of weeks. So I'm sort of doing about three 0:03:47.960 --> 0:03:50.480 gym sessions a week at the moment, sort of using 0:03:50.480 --> 0:03:53.080 that app still but actually just adding weight twists or 0:03:53.080 --> 0:03:55.080 a lot of what she does is like body weight squads, 0:03:55.320 --> 0:03:57.720 which is fine, but I feel really confident. I've still 0:03:57.720 --> 0:03:59.560 got a lot of my strength, and my bump's not 0:03:59.640 --> 0:04:01.680 very big, so I'll, you know, add kettlebells or I'll 0:04:01.760 --> 0:04:03.720 dumb buzzs to that. So I'm not squatting in the 0:04:03.760 --> 0:04:07.160 squat racks necessarily, but I'm still using more weight than 0:04:07.360 --> 0:04:09.720 she's sort of recommending in the app, because the pictures 0:04:09.720 --> 0:04:11.400 of her are demonstrating in the app look like she's 0:04:11.440 --> 0:04:14.000 well into her third trimester. So I sort of feel 0:04:14.320 --> 0:04:17.040 better functionally and I'm still able to move around a lot. 0:04:17.080 --> 0:04:19.320 My bum's still quite small, so I'm doing a lot 0:04:19.320 --> 0:04:21.520 of more weight based activity and then just my long 0:04:21.560 --> 0:04:23.720 slide walks as well, which the physio recommended. One of 0:04:23.760 --> 0:04:25.360 the best things you can do for pregnancy is just 0:04:25.440 --> 0:04:27.400 keep moving. So on the days that I don't have 0:04:27.440 --> 0:04:29.359 a lot of energy or I'm just not feeling that great, 0:04:29.520 --> 0:04:31.240 I'll just head out for a really long walk. 0:04:31.120 --> 0:04:33.400 Because you get a lot of steps. How many would 0:04:33.440 --> 0:04:34.800 you be getting at the moment, I. 0:04:34.760 --> 0:04:37.520 Think that i'd average out ten thousand, Yeah, but I 0:04:37.600 --> 0:04:40.960 get very very minimal within where we're living at the moment. 0:04:41.000 --> 0:04:43.040 Whereas when we used to live in a two storytownhouse, 0:04:43.040 --> 0:04:44.560 so I'd be running up and down the stairs all 0:04:44.640 --> 0:04:47.760 day long. And then the place before that, I used 0:04:47.800 --> 0:04:49.799 to walk quite a lot, like down to the coffee shop, 0:04:50.000 --> 0:04:51.920 you know, around there was this park nearby a couple 0:04:51.960 --> 0:04:53.279 of years ago where I lived, so i'd get a 0:04:53.279 --> 0:04:56.040 lot more active sort of steps in. And when I 0:04:56.120 --> 0:04:58.120 used to work at the hospital, obviously i'd get heaps 0:04:58.160 --> 0:05:01.080 of just incidental activity sort of steps. So at the moment, 0:05:01.279 --> 0:05:03.320 day to day, if I don't leave and actually go 0:05:03.440 --> 0:05:06.240 for a physical walk, I'm barely at two thousand by 0:05:06.240 --> 0:05:07.599 the end of the day. Like I pretty much go 0:05:07.640 --> 0:05:09.800 from my office to the bedroom next door to the kitchen, 0:05:09.839 --> 0:05:12.360 which is right next door. So not a whole lot 0:05:12.360 --> 0:05:14.720 of opportunity to get steps in my day where we're 0:05:14.760 --> 0:05:17.960 currently living unless I do some dedicated walk. So how 0:05:18.000 --> 0:05:20.080 do you monitor just with a fitness watch? Have you 0:05:20.120 --> 0:05:21.000 got a garment? 0:05:21.400 --> 0:05:24.040 Oh that's a fitness watch watch. Oh it doesn't even 0:05:24.040 --> 0:05:24.919 look like one. There you go. 0:05:24.960 --> 0:05:26.440 It's quite stylish. I know. I get a lot of 0:05:26.440 --> 0:05:29.480 compliments on this online. Again not sponsored, but I really 0:05:29.520 --> 0:05:31.800 like it. Yeah, it helps me just keep jack. If 0:05:31.800 --> 0:05:33.120 I look at my watch and I'm like, you know, 0:05:33.160 --> 0:05:35.320 two thousand by three pm, I'm like, oh, okay, let's 0:05:35.320 --> 0:05:37.560 just head out for like fifteen minutes or something. Helps 0:05:37.560 --> 0:05:39.279 get some vitamin D in as well, which we know 0:05:39.360 --> 0:05:41.520 a lot of Aussies are very low in coming out 0:05:41.520 --> 0:05:41.880 of winter. 0:05:42.200 --> 0:05:44.720 It never ceases to amaze me how shocked people are that, 0:05:44.800 --> 0:05:47.440 first of all, they actually have a pedometer on their phone. Yes, 0:05:48.000 --> 0:05:50.520 believe have to show clients that on your if you 0:05:50.520 --> 0:05:53.160 have a smartphone, whether it's a Samsung or whether it's 0:05:53.160 --> 0:05:55.880 an iPhone, you will have a pedometer. But when people 0:05:56.000 --> 0:05:58.279 start to monitor it instantly, I think the research shows 0:05:58.279 --> 0:05:59.920 you do at least two thousand extra a day where 0:06:00.080 --> 0:06:02.479 actually start to monitor. So take that as a sign 0:06:02.520 --> 0:06:04.560 that even if you are not aware of how many 0:06:04.560 --> 0:06:07.120 steps you're doing, simply monitoring it's a really good way 0:06:07.160 --> 0:06:09.360 to get motivated. So I think we could have a 0:06:09.400 --> 0:06:12.560 whole podcast on our exercise programs, but we'll press on. 0:06:12.600 --> 0:06:14.200 Let's do one on getting steps in because I've got 0:06:14.240 --> 0:06:16.000 a lot of tips. But that's not even the topic 0:06:16.040 --> 0:06:18.000 of the podcast today, so let's add it into another one. 0:06:18.080 --> 0:06:20.920 Susie, we are goin to talk today about insulin resistance, 0:06:20.960 --> 0:06:22.640 which is a big topic. So I think we will 0:06:22.640 --> 0:06:24.040 move on, even though, as I said, we could talk 0:06:24.080 --> 0:06:26.159 to Leanne all day about a training but we will 0:06:26.160 --> 0:06:27.680 come back to that another time because I think it's 0:06:27.720 --> 0:06:30.120 always nice to hear what the health professionals who you're 0:06:30.120 --> 0:06:32.239 getting advice from are are perhaps doing in their life. 0:06:32.279 --> 0:06:35.480 So we will continue to follow Leanne through her exercise 0:06:35.520 --> 0:06:37.840 and pregnancy journey and I will share what I do 0:06:38.160 --> 0:06:42.360 at another time. But to move on. In shun resistance, 0:06:42.440 --> 0:06:46.479 it's an increasingly common hormonal presentation and I actually personally 0:06:46.520 --> 0:06:50.640 believe it's a silent epidemic in Australian health because working 0:06:50.680 --> 0:06:53.279 specifically in weight management, which I have for a really 0:06:53.320 --> 0:06:56.000 long time and falling into I guess the area of 0:06:56.000 --> 0:06:59.440 insular resistance. I think it needs to be taken a 0:06:59.480 --> 0:07:02.080 lot more seriou bi medical practitioners, and I think even 0:07:02.120 --> 0:07:04.920 dietitians are often in a great position. So to give 0:07:05.000 --> 0:07:07.360 some insight, Insulin is a hormone that we all have. 0:07:07.560 --> 0:07:11.040 It's the primary regulator of both fat and glucose metabolianism 0:07:11.120 --> 0:07:13.800 in the body. And basically we secrete insulin from the 0:07:13.800 --> 0:07:17.120 pancreas whenever we eat carbohydrate containing food. So it's completely 0:07:17.200 --> 0:07:19.440 normal to have insulin. We will have it, and ideally 0:07:19.480 --> 0:07:22.360 the body keeps it at a controlled level. Now, what 0:07:22.560 --> 0:07:25.400 happens over time, particularly when we gain weight as we 0:07:25.440 --> 0:07:29.640 get older and secondly reduce muscle mass or amount of 0:07:29.680 --> 0:07:32.520 resistance training that we do, is that over time our 0:07:32.560 --> 0:07:36.000 body can, in some cases, usually with a genetic predisposition, 0:07:36.440 --> 0:07:39.320 become resistant to that hormone over time. And it's basically 0:07:39.400 --> 0:07:42.560 very very early diabetes. So people about ten years out 0:07:42.600 --> 0:07:45.080 from getting full type two diabetes, which affects you know, 0:07:45.120 --> 0:07:47.160 at least a million Austraans, and I think it's another 0:07:47.200 --> 0:07:50.840 million who aren't diagnosed yet, really high numbers, and continue 0:07:50.960 --> 0:07:55.080 to expect it to increase over time. Is that basically 0:07:55.080 --> 0:07:58.320 the body becomes less and less efficient with using this hormone, 0:07:58.560 --> 0:08:02.840 and the more insulin that you have floating around in 0:08:02.840 --> 0:08:05.520 the body, because it's not getting into the cellars that 0:08:05.640 --> 0:08:08.920 should be to digest your glucose properly, because often that 0:08:09.000 --> 0:08:11.080 cell wall has been clogged up with fat mass, and 0:08:11.080 --> 0:08:12.920 then perhaps you're not moving as much so you've got 0:08:12.960 --> 0:08:15.960 more and more weight to work through. Is that because 0:08:16.000 --> 0:08:18.640 the body has to get that glucose from carbohydrate into 0:08:18.680 --> 0:08:20.880 the cell. It can't just sit out in the blood 0:08:21.120 --> 0:08:23.520 because high blood glucose is not healthy for us, and 0:08:23.560 --> 0:08:26.320 of course very high blood glucose is indicative of full 0:08:26.320 --> 0:08:30.160 blown diabetes. The body but pancreas basically secretes more insulin. 0:08:30.440 --> 0:08:34.480 So the more insulin we have floating around, unfortunately, the 0:08:34.600 --> 0:08:37.400 less likely we are to metabolize fat. Because one of 0:08:37.440 --> 0:08:40.000 the functions of insulin is to store fat. It's a 0:08:40.040 --> 0:08:42.600 great hormone when you want to gain weight or people 0:08:42.600 --> 0:08:45.440 who are gaining muscle tissue, they'll be using insulin to 0:08:45.520 --> 0:08:49.640 store So what I see typically with clients when they 0:08:49.640 --> 0:08:52.640 present is that they're usually quite significantly overweight. This isn't 0:08:52.679 --> 0:08:54.720 something if you've got five or ten kilos on it's 0:08:54.760 --> 0:08:58.480 usually someone who's carrying twenty thirty kilos. Is that they 0:08:58.960 --> 0:09:01.760 will try and reduce their carbohydrate intake over time, and 0:09:01.800 --> 0:09:04.480 normally in a person who was not insulin resistant, they 0:09:04.480 --> 0:09:07.440 would then lose weight. But what happens is in this 0:09:07.559 --> 0:09:10.320 cohort of people is that when they reduce their calorie 0:09:10.360 --> 0:09:13.760 and their carbohydrate intake, nothing happens with their weight. And 0:09:13.760 --> 0:09:17.600 that is basically suggesting that when their body is exposed 0:09:17.640 --> 0:09:21.000 to glucose from carbohydrate, the body's trying so hard to 0:09:21.440 --> 0:09:23.920 break down that and get it into the cell, but 0:09:23.960 --> 0:09:26.920 the insulin is not working, so the body produces more 0:09:26.960 --> 0:09:29.000 and the more insulin, the more fat mass, and you 0:09:29.040 --> 0:09:32.120 basically can't metabolize fat in the same way as someone 0:09:32.120 --> 0:09:36.440 who was not insulin resistant. So the other indicative aspect 0:09:36.440 --> 0:09:39.679 of this is that they're quite significantly overweight, because it's 0:09:39.760 --> 0:09:42.720 quite easy to eat five kilos overweight even ten. But 0:09:42.760 --> 0:09:45.120 when you've see people who are eating quite well and 0:09:45.160 --> 0:09:49.839 carrying twenty thirty forty kilos, usually there's a hormonal underpinning 0:09:49.840 --> 0:09:53.520 that's driving that quite rapid weight gain and actively preventing 0:09:54.120 --> 0:09:58.040 weight loss. So there's also degrees. So someone who has 0:09:58.200 --> 0:10:01.720 slight insulin resistance, often they'll respond really well to reducing 0:10:01.720 --> 0:10:03.880 the carbohydrate amount in their diet. And I'm not talking 0:10:03.920 --> 0:10:06.960 low carb man, I'm talking, you know, slight reductions, maybe 0:10:07.040 --> 0:10:09.960 less carbohydrate at night and higher protein meals through the day, 0:10:10.080 --> 0:10:12.960 so maybe eggs on toast for breakfast or tuna salad 0:10:12.960 --> 0:10:15.480 with a bit of corn, and then less carbon at nighttime, 0:10:15.880 --> 0:10:18.280 and they'll lose weight as normal, and that will naturally 0:10:18.320 --> 0:10:20.680 bring their insulince down and they can lose weight. But 0:10:20.679 --> 0:10:23.120 I'm talking about people who, no matter what they do 0:10:23.160 --> 0:10:25.920 with their diet and calorie control, they're just almost flatlined. 0:10:25.920 --> 0:10:27.600 And that's a sign to me. If I start a 0:10:27.640 --> 0:10:30.760 client who might be eighty ninety kilos, I'll give them 0:10:30.920 --> 0:10:33.480 a meal plan that's thirty forty percent carbohydrate, of course, 0:10:33.559 --> 0:10:35.880 encouraging them to walk a lot more because that's obviously 0:10:35.920 --> 0:10:39.240 really good for the blood. And then what happens is 0:10:39.440 --> 0:10:42.360 nothing happens, and I'll send them off for the doctor 0:10:42.480 --> 0:10:44.720 to get a glucose tolerance test, which is the key 0:10:44.720 --> 0:10:48.240 way to diagnose insulin resistance, and sometimes the insulin levels 0:10:48.240 --> 0:10:51.520 whenever they carbohydrate peaks an hour or two later, when 0:10:51.520 --> 0:10:53.439 it should be going down, it goes up, which is 0:10:53.480 --> 0:10:56.120 a sign the body is actively resistant to that hormone. 0:10:56.120 --> 0:10:58.360 And in many cases now lean I will need them 0:10:58.400 --> 0:11:01.160 to get medication, and there's a growing range of these 0:11:01.200 --> 0:11:04.280 medications and really up to date GPS or endochronologists so 0:11:04.360 --> 0:11:06.760 onto these and that can make it a lot easier 0:11:06.800 --> 0:11:08.880 for people to one bring the insulin levels down so 0:11:08.920 --> 0:11:12.480 they can actively metabolize fat, but also it takes care 0:11:12.480 --> 0:11:14.120 of a lot of the hunger because a lot of 0:11:14.120 --> 0:11:17.360 people with insulin resistance are really really hungry because their 0:11:17.400 --> 0:11:20.200 body is not getting their natural energy into the cellars 0:11:20.240 --> 0:11:23.080 it should be, so their appetite and energy regulation is 0:11:23.120 --> 0:11:25.280 not great. Now I'll hand over to you in a second. 0:11:25.320 --> 0:11:27.079 But the other thing I would say is a lot 0:11:27.080 --> 0:11:29.800 of doctors are reluctant to diagnose this, and what they'll 0:11:29.800 --> 0:11:32.320 do is they'll take a fasting glucose level or a 0:11:32.360 --> 0:11:34.840 fasting insulin and they'll say, oh, no, you're fine, and 0:11:34.880 --> 0:11:38.120 that's not the case. To truly diagnose insulin resistance, you 0:11:38.200 --> 0:11:40.920 need a glucose tolerance test with insulin so they can 0:11:40.960 --> 0:11:44.400 assess what's happening to your insulin levels. An hour and 0:11:44.440 --> 0:11:47.960 two hours after you've consumed glucose. Otherwise it can you 0:11:47.960 --> 0:11:50.079 can have it and still not know. So it's really 0:11:50.240 --> 0:11:52.160 also a matter of getting the right doctor and the 0:11:52.240 --> 0:11:55.040 right specialists to be working on this, and a lot 0:11:55.120 --> 0:11:57.920 unfortunately in general practice and not up to speed with 0:11:57.960 --> 0:12:02.160 how important it is the insulin plays in weight control 0:12:02.440 --> 0:12:05.080 and how even if you are perfect with your diet, 0:12:05.200 --> 0:12:07.960 perfect with your exercise, if your insulance too high, you 0:12:07.960 --> 0:12:10.320 will not lose weight. And that's why we see it 0:12:10.320 --> 0:12:13.360 as dietitians often because people often come to us when 0:12:13.440 --> 0:12:16.040 typical easy diets that they can follow online are not 0:12:16.160 --> 0:12:16.840 working for them. 0:12:17.040 --> 0:12:19.960 Absolutely great summary, Susie, and this is definitely your specialty area. 0:12:20.000 --> 0:12:21.800 So I don't have much to add, but I will 0:12:21.880 --> 0:12:24.840 just sort of reiterate the importance of a few things 0:12:24.840 --> 0:12:28.319 that you mentioned. You know, particularly we hear from clients. Oh, 0:12:28.440 --> 0:12:29.880 you know, my GP didn't want to do that on 0:12:29.920 --> 0:12:32.240 my GP said it wasn't a concern. If that's what 0:12:32.280 --> 0:12:34.840 you're hearing, go and get another GP. Shop around. You know, 0:12:34.880 --> 0:12:36.880 there are good doctors, there are bad doctors. There are 0:12:36.920 --> 0:12:39.160 good dietitians, there are bad dietitians. There are you know, 0:12:39.200 --> 0:12:41.400 good mechanics, bad mechanics. Just because you had a bad 0:12:41.440 --> 0:12:43.960 experience doesn't mean that you shouldn't take your own health 0:12:44.000 --> 0:12:46.600 within your control and go and get another opinion. So 0:12:46.880 --> 0:12:49.040 absolutely what Susi said, it's really important to get the 0:12:49.080 --> 0:12:51.360 proper test. You can't sit at home and think, well, 0:12:51.440 --> 0:12:53.680 I'm not losing weight, nothing's happening. Of course some insulin 0:12:53.760 --> 0:12:56.560 resistant and then go order yourself some meds offline. No, 0:12:56.679 --> 0:12:59.560 absolutely don't do that. It should absolutely be managed by 0:12:59.760 --> 0:13:03.719 your healthcare professional, so a doctor plus minus a dietician 0:13:03.720 --> 0:13:05.959 as well. And Susie mentioned there's a lot of different 0:13:05.960 --> 0:13:08.080 types of medications as well. And I know all of 0:13:08.080 --> 0:13:10.079 our listeners. You know, Susie and I are very much 0:13:10.320 --> 0:13:13.240 health first, you know, holistic health, but there's also a 0:13:13.280 --> 0:13:16.680 way that holistic health can complement modern medicine as well. 0:13:16.720 --> 0:13:18.640 And for a lot of our patients and clients who 0:13:18.640 --> 0:13:21.600 are insulin resistance, most of them do need the help 0:13:21.640 --> 0:13:24.480 of some medications. So it's absolutely okay, don't feel like 0:13:24.520 --> 0:13:26.719 you've failed or you can do it on your own. 0:13:26.760 --> 0:13:29.079 That medication, at least initially is just going to make 0:13:29.120 --> 0:13:31.480 things so much easier for you. So please don't be 0:13:32.080 --> 0:13:34.120 resistant to that because it's probably going to help make 0:13:34.160 --> 0:13:36.360 things so much easier until you can get this under 0:13:36.400 --> 0:13:38.600 control a little bit, then you can start tapering down 0:13:38.640 --> 0:13:41.600 the medication and hopefully one day coming off it completely 0:13:41.640 --> 0:13:43.920 as well. So I think a lot of c medication 0:13:44.120 --> 0:13:45.920 is as a bad thing, And Zuzie, I've worked with 0:13:45.960 --> 0:13:48.280 a lot of health professionals, you know, physios ot is 0:13:48.320 --> 0:13:49.640 that sort of thing, and we don't even want to 0:13:49.640 --> 0:13:51.640 take panatoll when we have a headache, like we're that 0:13:51.800 --> 0:13:54.120 anti sort of medication. We just want to do things 0:13:54.200 --> 0:13:57.120 a natural, healthy way. But I do think insulin resistance 0:13:57.200 --> 0:14:00.000 is one of those conditions where medication can be very 0:14:00.320 --> 0:14:02.360 very helpful. And there are quite a lot of side 0:14:02.360 --> 0:14:04.600 effects as well, so definitely shop around if your GP 0:14:04.760 --> 0:14:07.559 or your doctor prescribes a certain type of medication for 0:14:07.600 --> 0:14:10.160 your injulin resistance. There are many different ones on the market, 0:14:10.160 --> 0:14:12.640 as Susie mentioned, So if you're getting side effects, you're 0:14:12.640 --> 0:14:16.199 getting nausea, you're getting huge appetites, or you know, you're 0:14:16.200 --> 0:14:18.240 gaining weight instead of losing weight that sort of thing, 0:14:18.760 --> 0:14:21.520 or maybe you're you know, having problems with your bows 0:14:21.520 --> 0:14:24.280 anything like that, just shop around and change the medication 0:14:24.400 --> 0:14:26.560 or change the amount of it, of course, working in 0:14:26.560 --> 0:14:29.440 combination with your doctor as well. I think some important 0:14:29.520 --> 0:14:30.400 take home messages. 0:14:30.720 --> 0:14:33.600 I think the interesting thing about medication was absolutely you know, 0:14:33.760 --> 0:14:35.600 starting to work in this area. And I was lucky 0:14:35.600 --> 0:14:38.360 I came across an endochronologist early in my career who 0:14:38.400 --> 0:14:41.120 was a specialist in this area. He sadly retired, but 0:14:41.160 --> 0:14:43.600 he really was a guru way ahead of his time. Now, 0:14:44.080 --> 0:14:47.360 in the old days, everyone was quite anti medication. Even 0:14:47.400 --> 0:14:49.440 as a dietician, I would always sort of push for 0:14:49.560 --> 0:14:52.080 diet and exercise. And as I get older and a 0:14:52.080 --> 0:14:54.360 little bit more experienced and perhaps a bit more life 0:14:54.400 --> 0:14:57.480 experience myself with children, myself, and knowing how time poor 0:14:57.520 --> 0:15:01.040 people are, is that I sort of dead and think, right, 0:15:01.800 --> 0:15:04.800 this is not easy, Like losing twenty thirty kilos is 0:15:04.840 --> 0:15:07.840 not easy. It's a long term project at least six months, 0:15:07.880 --> 0:15:10.640 and it requires a lot of focus. Now, the issue 0:15:10.680 --> 0:15:13.040 for many of us when we have high insulance is 0:15:13.080 --> 0:15:16.240 it really drives appetite, which makes diet compliance really challenging. 0:15:16.720 --> 0:15:19.160 And until you break down those levels and bring them 0:15:19.200 --> 0:15:21.920 right down, it's really hard to be compliant with lower 0:15:21.960 --> 0:15:24.480 calorie diets. And also you have to be incredibly organized 0:15:24.480 --> 0:15:27.000 because it's a lot of meal prep. It's not easy 0:15:27.040 --> 0:15:29.480 to do it. And I think as I get older, 0:15:29.560 --> 0:15:32.960 if there are medications available to make it easier, that 0:15:33.040 --> 0:15:37.080 will ultimately stop you getting type two diabetes, which will 0:15:37.120 --> 0:15:40.200 really help you losing twenty thirty kilos. Like one of 0:15:40.200 --> 0:15:44.120 my most insulin resistant clients has lost forty kilos with 0:15:44.160 --> 0:15:46.760 the help of one of these new medications. Now, this 0:15:46.840 --> 0:15:49.040 is not for us to prescribe. Absolutely, we are not 0:15:49.160 --> 0:15:52.440 medical professionals. It is in conjunction with a skilled GP 0:15:52.600 --> 0:15:57.080 or endocrinologist. Absolutely, I do not prescribe medication. All I 0:15:57.120 --> 0:15:59.640 will do is refer them to the right professional should 0:15:59.640 --> 0:16:01.480 I feel that there may be a need for it. 0:16:01.800 --> 0:16:04.680 But I'm a bit of you know, use what's available 0:16:04.760 --> 0:16:07.400 because life is already pretty tough. And the fact that 0:16:07.440 --> 0:16:10.120 there is this growing range of both appetite suppressants but 0:16:10.160 --> 0:16:14.520 also insulin sensitizers and appetite reduces out there, I'd use 0:16:14.560 --> 0:16:17.800 them a lot more and clients get great results. It's motivating, 0:16:18.000 --> 0:16:21.160 and ultimately what we're doing is preventing type two diabetes. 0:16:21.160 --> 0:16:23.359 So you can't tell me this isn't a really important 0:16:23.400 --> 0:16:27.040 area for health in general, that we target this increasingly 0:16:27.120 --> 0:16:30.320 common problem early because in ten years all these people 0:16:30.320 --> 0:16:32.160 are going to get type two diabetes if we don't. 0:16:32.160 --> 0:16:34.800 So I think we really need to take insulin resistance 0:16:34.840 --> 0:16:37.280 as a diagnosis a lot more seriously. 0:16:37.160 --> 0:16:39.560 Absolutely, and will also take that into our own health 0:16:39.560 --> 0:16:41.480 and our own hands, because, as you said, a lot 0:16:41.480 --> 0:16:43.760 of us skip the step of insulin resistance and it's 0:16:43.800 --> 0:16:46.280 like bam, We've got full on diabetes and it's like crap, 0:16:46.320 --> 0:16:48.360 how did we even get here? So, you know, if 0:16:48.400 --> 0:16:50.840 you're someone that isn't feeling the best, is struggling with 0:16:50.880 --> 0:16:53.360 their weight loss, you know, is lacking an energy, is 0:16:53.400 --> 0:16:56.400 having other signs and symptoms in your body, go to 0:16:56.480 --> 0:16:58.400 your GP and go get a blood test. It's a 0:16:58.440 --> 0:17:00.880 sanded blood test. I'm a big fan of having most 0:17:00.920 --> 0:17:03.120 of my clients get bloods at least once a year, 0:17:03.200 --> 0:17:06.080 Susie to check simple things like iron and vitamin D 0:17:06.240 --> 0:17:08.679 and their glucose levels and that sort of thing, because 0:17:08.840 --> 0:17:11.040 too often it's not until we're lying on a heap 0:17:11.080 --> 0:17:13.280 on the floor and things have gotten really really bad 0:17:13.320 --> 0:17:15.639 that we go, hey, maybe I should go see someone. 0:17:15.920 --> 0:17:18.240 So this is your little reminder and your little alarm 0:17:18.280 --> 0:17:20.439 bell that if you haven't had some bloods in a 0:17:20.440 --> 0:17:22.520 couple of year time, or you're not feeling your best, 0:17:22.600 --> 0:17:24.760 or you just you know your body best. If something 0:17:24.840 --> 0:17:27.399 feels off, go and investigate that. And you know a 0:17:27.440 --> 0:17:29.680 lot of us are still working from home. We're in lockdown. 0:17:29.680 --> 0:17:31.520 We may may or may not have a little bit 0:17:31.520 --> 0:17:34.520 of extra time up oss sleeves, but doctors haven't always 0:17:34.520 --> 0:17:37.119 will be open, pandemic or not. You know, you can't 0:17:37.160 --> 0:17:40.240 stop people from getting access to great healthcare. So please 0:17:40.240 --> 0:17:42.439 take that into your hands and perhaps go and have 0:17:42.480 --> 0:17:44.399 a chat with your GP, and if you don't have 0:17:44.480 --> 0:17:46.199 a good one, or you're looking around, you know, do 0:17:46.280 --> 0:17:48.439 some research and come up with one that you know 0:17:48.520 --> 0:17:51.480 thinks about a holistic approach, but is also open to 0:17:51.600 --> 0:17:54.919 using medications and blood tests you know, where needed to 0:17:55.040 --> 0:17:58.199 diagnose some of these easy conditions that can be you know, 0:17:58.280 --> 0:18:00.600 well managed if we have the right information and the 0:18:00.600 --> 0:18:02.320 access to the right healthcare professionals. 0:18:02.680 --> 0:18:05.840 So some clinical science, just to summarize that would suggest 0:18:05.840 --> 0:18:07.760 to me, you could have insulin resistance. If you've got 0:18:07.800 --> 0:18:10.320 a family history of type two diabetes or I had 0:18:10.359 --> 0:18:14.000 gestational diabetes, you must have this test, the glucose tolerance 0:18:14.000 --> 0:18:18.040 tests with insulin regularly. It's distinct abdomino obesity. If you 0:18:18.119 --> 0:18:20.240 carry all your weight around your tummy and your waste 0:18:20.280 --> 0:18:24.120 measurement is ninety one hundred centimeters, very suggestive that your 0:18:24.119 --> 0:18:27.000 insulin is not working well. If you try really hard 0:18:27.040 --> 0:18:30.199 with your diet, you eat controlled calories, you exercise and 0:18:30.359 --> 0:18:34.000 nothing is happening another sign. Or if you're extremely tired 0:18:34.160 --> 0:18:37.720 and you're craving sugar, these are all very distinct signs 0:18:37.720 --> 0:18:39.840 that your insulin is not working as effectively as it 0:18:39.880 --> 0:18:42.359 should be and it's time to get some further tests. 0:18:42.440 --> 0:18:42.600 Yeah. 0:18:42.640 --> 0:18:43.000 I love that. 0:18:43.040 --> 0:18:44.480 And you mentioned a big one in terms of that 0:18:45.119 --> 0:18:48.600 abdominal fat storage as well. So we were talking about 0:18:48.760 --> 0:18:51.960 perimenopause and menopause on the podcast a few weeks ago. 0:18:52.040 --> 0:18:54.719 So that's sort of another symptom there, and another symptom 0:18:54.760 --> 0:18:56.919 that's going to lead us into our next discussion, Susie, 0:18:56.920 --> 0:19:00.360 is that abdominal fat storage and alcohol. Because typical when 0:19:00.359 --> 0:19:02.879 we see clients drinking too much alcohol, where do they 0:19:02.960 --> 0:19:05.760 store it on their belly? So let's have a good 0:19:05.840 --> 0:19:09.560 chat about alcohol, Susie. Because we miss drive July completely. 0:19:09.600 --> 0:19:11.640 I think we did plan on putting something in about 0:19:11.720 --> 0:19:14.800 dry July in the body, but July's escape to somewhere 0:19:14.840 --> 0:19:18.000 practically a way into September by the time this podcast launches, 0:19:18.640 --> 0:19:21.280 so now's a better time than anything to think about alcohol. 0:19:21.760 --> 0:19:23.959 I love a drink, obviously, when I'm not pregnant, Susie, 0:19:23.960 --> 0:19:26.080 I'm sure you love having a glass of wine or 0:19:26.080 --> 0:19:28.080 a drink as well. What's your drink of poison? 0:19:28.080 --> 0:19:31.119 Out of curiosity, I do really enjoy a drink, but 0:19:31.200 --> 0:19:34.400 I don't need to have a drink, so going out 0:19:34.440 --> 0:19:36.119 for drinks with friends and having a big night, I 0:19:36.160 --> 0:19:38.120 like a bog c lim and soda. That's my spirit 0:19:38.160 --> 0:19:41.399 of choice one. I guess it's because it is lower calorie, 0:19:41.400 --> 0:19:44.120 but I also prefer the taste because you can sort 0:19:44.119 --> 0:19:47.240 of mask it. I love a good French champagne, and 0:19:47.359 --> 0:19:49.520 again that's more likely when I'm with my friends or 0:19:49.560 --> 0:19:52.040 having a really relaxed night. I wouldn't just crack open 0:19:52.080 --> 0:19:55.840 a bottle, but if you know, probably on four nights 0:19:56.040 --> 0:19:58.840 maybe five Now I would because I'm at home a 0:19:58.880 --> 0:20:02.240 lot more. I have a friend Rose, but I have 0:20:02.320 --> 0:20:04.679 to be honest with you, Lianne. I my husband, he's 0:20:04.760 --> 0:20:06.760 quite a big drinker, and he just laughs at me. 0:20:07.240 --> 0:20:11.760 I would have probably a third, maybe half a glass, 0:20:12.200 --> 0:20:14.240 and I sit on it for like two or three hours, 0:20:14.240 --> 0:20:18.000 so I enjoy the ritual of it. I have a sip, 0:20:18.040 --> 0:20:20.040 but I'm not a big drinker. And that's one of 0:20:20.040 --> 0:20:23.119 the things I really noticed about my clients who are drinkers. 0:20:23.640 --> 0:20:26.199 I find that big drinkers, the people getting through a 0:20:26.200 --> 0:20:30.560 bottle a night or who have trouble limiting, they fast drinkers, 0:20:31.160 --> 0:20:33.280 so they will polish off. Like I was walking with 0:20:33.320 --> 0:20:35.160 a friend recently and we grab one of those walk 0:20:35.200 --> 0:20:38.679 and go cocktails and I had had I reckon a 0:20:38.800 --> 0:20:41.960 quarter and she'd finish the drink. So drinkers tend to 0:20:42.000 --> 0:20:44.080 be quick drinkers. And so when I'm trying to reduce 0:20:44.119 --> 0:20:46.159 my clients intake of alcohol, because I don't like them 0:20:46.200 --> 0:20:48.000 to go cold turkey, I like them to factor in 0:20:48.040 --> 0:20:50.399 what they enjoy. But I'm trying to teach them to 0:20:50.480 --> 0:20:53.480 drink more slowly. And I suggest that a glass, a 0:20:53.560 --> 0:20:56.760 small glass, should last at least forty minutes to an hour. 0:20:57.280 --> 0:20:59.760 And when you propose that to people and they laugh 0:20:59.760 --> 0:21:01.400 at you, that's how you get an idea. If they're 0:21:01.480 --> 0:21:04.000 quick drinkers or not, because it's like anything, when we 0:21:04.080 --> 0:21:06.880 mindlessly do things, whether it's chocolate or whether it's wine, 0:21:07.080 --> 0:21:09.480 we're not registering or we're doing it mindlessly. And that's 0:21:09.520 --> 0:21:12.560 what I observe with big alcohol consumers. It becomes a 0:21:12.640 --> 0:21:15.920 mindless consumption and they drink really quickly. They don't really 0:21:15.920 --> 0:21:18.440 taste it. It's a habit. Obviously, it's a little bit 0:21:18.440 --> 0:21:21.880 cathartic in the sense that they're using it stress relief, 0:21:21.920 --> 0:21:24.960 for using it to relax, and before you know it, 0:21:25.160 --> 0:21:27.400 you've polished off half a bottle. So I think that's 0:21:27.480 --> 0:21:29.680 my message to a lot of people. If you enjoy 0:21:29.680 --> 0:21:31.639 a drink, and I have no issue with it, you know, 0:21:31.640 --> 0:21:33.520 I think the public health guidelines that have at least 0:21:33.520 --> 0:21:36.320 two alcohol free days, but you've got to learn to 0:21:36.400 --> 0:21:39.680 drink slowly and savor it and take your time, because otherwise, 0:21:39.760 --> 0:21:41.920 before you know it, it's like sweet food. The more 0:21:41.960 --> 0:21:43.800 you have, the more you want, and what starts as 0:21:43.800 --> 0:21:46.440 a glass or two becomes a bottle. And particularly in Lockdown, 0:21:46.600 --> 0:21:48.760 I think it's well documented people are drinking a whole 0:21:48.800 --> 0:21:52.080 lot more than they ever have. We are interrupting this 0:21:52.160 --> 0:21:54.439 episode to bring you a quick break and introduce you 0:21:54.480 --> 0:21:59.960 to this episode sponsor Anna Luisa Jewelry. 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So 0:22:27.440 --> 0:22:31.200 go to shop dot Anna Luisa dot com slash e 0:22:31.480 --> 0:22:34.280 NC so make sure you go and treat yourself and 0:22:34.280 --> 0:22:37.280 your loved ones and use our code BNC to get 0:22:37.359 --> 0:22:39.560 tempercent off, or head to our show notes for our 0:22:39.600 --> 0:22:41.320 discount link for Anna Luisa. 0:22:41.440 --> 0:22:44.320 During now, let's head on back to our podcast episode. 0:22:44.840 --> 0:22:47.479 Particularly in Lockdown, I think it's well documented people are 0:22:47.520 --> 0:22:49.199 drinking a whole lot more than they ever have. 0:22:49.720 --> 0:22:52.520 Oh absolutely, And I just remember a year ago, probably 0:22:52.560 --> 0:22:54.800 year and a half ago now, when all this lockdown 0:22:54.880 --> 0:22:57.720 sort of things started. The lines outside of Dan, Murphy's 0:22:57.720 --> 0:22:59.959 and Liquor Land like Oh my God, like forgets to 0:23:00.000 --> 0:23:02.960 weather paper craze that the alcohol shops were going crazy. 0:23:03.040 --> 0:23:05.439 People were stocking out big time. So I think it's 0:23:05.480 --> 0:23:08.439 a really important discussion to have, and I agree with you. 0:23:08.480 --> 0:23:11.159 I think quick drinkers it is a thing because you 0:23:11.200 --> 0:23:13.400 can almost drink it. Some of these alcoholic drinks taste 0:23:13.440 --> 0:23:16.600 like cordial, like they're delicious, they're full of sugar, they're 0:23:16.640 --> 0:23:18.679 just they're so easy to drink. It's like drinking a 0:23:18.720 --> 0:23:21.040 juice box or drinking a Cordial. So I do think 0:23:21.080 --> 0:23:23.520 that if you're someone that struggles with the amount or 0:23:23.560 --> 0:23:26.919 limiting that having something that's not as sweet, such as 0:23:26.920 --> 0:23:30.040 a vodka limb soda can be an easy strategy. But 0:23:30.080 --> 0:23:32.639 I'm always if anyone listens to my own Podcastly and 0:23:32.640 --> 0:23:35.600 More Nutrition podcast, we've chatted many times about choosing the 0:23:35.640 --> 0:23:38.120 thing that you want most. So my drink of choice, 0:23:38.160 --> 0:23:40.280 obviously you haven't had it in six months now. Susie 0:23:40.320 --> 0:23:42.560 is a beautiful French Rose as well. I'm a big 0:23:42.640 --> 0:23:44.480 Rose fan, but I agree with you, it has to 0:23:44.480 --> 0:23:47.800 be French or it just doesn't count. So that's my 0:23:47.880 --> 0:23:50.119 drink of choice, particularly in the warmer weather in summer, 0:23:50.160 --> 0:23:52.000 and as I said, I'd be happy with just one 0:23:52.119 --> 0:23:54.560 or two glasses as a social occasional that sort of thing. 0:23:54.600 --> 0:23:56.280 I don't crack open bottles when I'm at home by 0:23:56.280 --> 0:23:58.919 myself or anything like that, because the temptation to just 0:23:59.000 --> 0:24:01.320 polish it off is just too much, and I do 0:24:01.480 --> 0:24:03.760 like that. A lot of the what do you call 0:24:03.800 --> 0:24:07.560 them like alcohol shops are serving you know, smaller sort 0:24:07.560 --> 0:24:09.800 of one to two standard drinks, like really small like 0:24:09.880 --> 0:24:12.879 Jacob's Creek does really little champagnes and a little bottle 0:24:12.880 --> 0:24:15.359 of red wine, and another brand does like a little 0:24:15.400 --> 0:24:17.280 like I think one point two or two standard drinks 0:24:17.320 --> 0:24:19.040 of a little red wine thing as well, So instead 0:24:19.080 --> 0:24:21.359 of buying the full seven to fifty mil bottle of wine, 0:24:21.400 --> 0:24:23.960 you can get smaller amounts as well. And there's also 0:24:23.960 --> 0:24:27.480 a growing range of alcohol free options as well, which 0:24:27.480 --> 0:24:29.200 I've tried a lot of them in pregnancy, and honestly, 0:24:29.240 --> 0:24:31.600 they just don't cut it. I spent close to fifty 0:24:31.600 --> 0:24:34.280 dollars on a fake gin which I found in Woolworts, 0:24:34.320 --> 0:24:38.040 which is incredibly expensive. Susie, Oh my goodness, David had 0:24:38.080 --> 0:24:40.240 a normal gin one night one of our favorite drinks 0:24:40.280 --> 0:24:43.240 is a sharaz gin. It's beautiful, and he was having 0:24:43.280 --> 0:24:45.320 one of them, and I had my fake gin from Woolworths, 0:24:45.520 --> 0:24:47.920 and honestly, I used about the equivalent of what would 0:24:47.960 --> 0:24:49.720 have been full shots, Like I think I would have put, 0:24:49.840 --> 0:24:52.000 you know, what's a shot thirty meals probably over one 0:24:52.040 --> 0:24:54.639 hundred mils in with this tonic to just try and 0:24:54.720 --> 0:24:57.240 get some sort of taste in there, and it honestly 0:24:57.280 --> 0:24:59.040 just ended up tasting like Cordia. I poured it down 0:24:59.080 --> 0:25:00.679 the drain. I was like, it's not even worth it. 0:25:00.680 --> 0:25:02.119 I just went, you know, made myself a cup of 0:25:02.200 --> 0:25:05.120 tea after that. And I've tried some of the alcohol 0:25:05.119 --> 0:25:07.879 free siders as well, and they're not much better there. 0:25:07.880 --> 0:25:10.760 It just tastes like you're drinking some soft drink or something. 0:25:10.880 --> 0:25:13.000 So the goal is not to drink or you know 0:25:13.040 --> 0:25:14.600 that sort of thing. There's a growing range of non 0:25:14.640 --> 0:25:17.399 alcoholic options, but I think they are quite high in 0:25:17.440 --> 0:25:19.639 sugar and quite high in calories as well. So my 0:25:19.720 --> 0:25:21.320 preference is just have a cup of tea, go to 0:25:21.320 --> 0:25:23.920 bed and call it a night at the moment, rather 0:25:23.960 --> 0:25:25.080 than do the alcohol free. 0:25:25.240 --> 0:25:27.720 We're very honest here, very honest on the nutri should 0:25:27.720 --> 0:25:29.880 couch should be pleased to know? I love that. Yeah, 0:25:29.960 --> 0:25:30.240 we are. 0:25:30.440 --> 0:25:32.280 We're not gonna We're not gonna be su here, guys. 0:25:32.480 --> 0:25:34.600 I'm not a fan of the alcohol free you know options, 0:25:34.600 --> 0:25:37.200 but if they're your jam, that's absolutely okay. But let's 0:25:37.280 --> 0:25:39.960 quickly chat about I guess the energy density of alcohol, 0:25:40.000 --> 0:25:43.640 because alcohol is what we would consider our fourth macronutrient, 0:25:43.680 --> 0:25:47.200 along with carbohydrates, proteins, and fats. We should count alcohol 0:25:47.280 --> 0:25:49.399 as a macronutrient because it provides our body with a 0:25:49.400 --> 0:25:51.679 lot of energy or a lot of calories, but no 0:25:51.800 --> 0:25:54.840 real nutritional benefits. So it's something that we don't need 0:25:54.840 --> 0:25:57.359 to have, but I'll acknowledge that it is something that 0:25:57.440 --> 0:26:00.199 a lot of us quite enjoy. But again, it's that 0:26:00.240 --> 0:26:03.200 sort of I guess that dose response, like it's how 0:26:03.280 --> 0:26:05.119 much is too much for a lot of people? And 0:26:05.200 --> 0:26:08.399 if you've got that addictive type personality, you might be 0:26:08.400 --> 0:26:10.879 better off just saying no to alcohol the majority of 0:26:10.880 --> 0:26:13.200 the time, because when you do say yes, it's very, 0:26:13.320 --> 0:26:15.240 very difficult for you to stop. So this isn't even 0:26:15.280 --> 0:26:17.440 just from a weight loss perspective, because we know that 0:26:17.800 --> 0:26:20.600 alcohol itself is very energy dense, it contributes a lot 0:26:20.600 --> 0:26:23.280 of calories no real nutrition, So we're adding a lot 0:26:23.320 --> 0:26:26.000 of extra calories into our diet, not really getting much 0:26:26.080 --> 0:26:27.920 energy from it, and it's not feeling. And the other 0:26:27.960 --> 0:26:31.000 thing with alcohol and weight loss is that when you drink, Susie, 0:26:31.000 --> 0:26:33.760 you tend to crave more of that high fat, high 0:26:33.800 --> 0:26:35.879 salty food. So I know that when I drink, I 0:26:35.920 --> 0:26:38.520 love nothing more than a cheese platter or some potato 0:26:38.640 --> 0:26:40.920 chips or something like that. Or if I'm talking a 0:26:41.000 --> 0:26:43.360 lot younger here, back in my early you know, clubbing 0:26:43.440 --> 0:26:45.040 nights out days, when I was in my you know, 0:26:45.240 --> 0:26:48.480 eighteen nineteen twenty twenty one, we'd go roll through the 0:26:48.520 --> 0:26:50.800 you know, kebab shop at two am or something like that. 0:26:50.920 --> 0:26:52.760 So a lot of the times, drinking a lot of 0:26:52.800 --> 0:26:55.800 alcohol isn't conducive to help or weight loss, but we 0:26:55.840 --> 0:26:58.480 can definitely include it as part of a healthy lifestyle. 0:26:58.680 --> 0:27:00.960 But I do think that sort of two to three 0:27:01.000 --> 0:27:03.240 drinks a night should be a maximum limit, and that 0:27:03.400 --> 0:27:05.520 only you know, one to two times a week for 0:27:05.560 --> 0:27:07.720 the majority of people. I actually think our public house 0:27:07.760 --> 0:27:11.920 guidelines around alcohol are too high, SUSI, that's my honest opinion. 0:27:11.920 --> 0:27:14.400 In terms of the recommendations for alcohol. I do love 0:27:14.400 --> 0:27:16.240 that our guidelines say that you should have at least 0:27:16.280 --> 0:27:18.840 two days off from alcohol a week. But honestly, I 0:27:18.880 --> 0:27:20.800 say to my clients, it should be like, you know, 0:27:20.920 --> 0:27:23.560 five alcohol three days a week, potentially one or two 0:27:23.600 --> 0:27:25.840 a week that you're having a nice drink as part 0:27:25.840 --> 0:27:28.960 of a you know, enjoyment or social aspect or something 0:27:29.040 --> 0:27:30.600 like that, or because you love the taste and the 0:27:30.640 --> 0:27:32.560 pleasure of it, but it should be in sort of 0:27:32.880 --> 0:27:35.879 one two three standard drinks maximum. And that brings us 0:27:35.880 --> 0:27:38.200 down to you know, what is a standard drink as well, 0:27:38.200 --> 0:27:40.119 because a shot of alcohol or a shot of spirit 0:27:40.400 --> 0:27:42.880 is thirty meals. And I think, correct me if I'm 0:27:42.880 --> 0:27:45.200 wrong sousy about stand a glass of wine is about 0:27:45.400 --> 0:27:47.320 one hundred and twenty or one hundred and fifty meals. 0:27:47.560 --> 0:27:49.920 The standard's meant to be one twenty. But of course 0:27:50.000 --> 0:27:52.560 what happens now is they offer us the double shot, 0:27:52.640 --> 0:27:55.359 like they say during the Large Lives, and I think 0:27:55.480 --> 0:27:57.199 what I would I've just looked at by because I 0:27:57.240 --> 0:27:59.600 was aware they'd reviewed the guidelines, So I'm just looking 0:27:59.640 --> 0:28:03.719 now on the health website and it's now recommended that 0:28:03.760 --> 0:28:08.080 we consume adults no more than ten standard drinks a week, 0:28:08.800 --> 0:28:11.240 and no more than four on any one day. Now, 0:28:11.240 --> 0:28:13.400 I think that's even excessive for women who are often 0:28:13.440 --> 0:28:16.280 a lot smaller. And the way I describe it to 0:28:16.359 --> 0:28:19.960 my clients is that when you're drinking alcohol, you're basically 0:28:20.000 --> 0:28:22.119 so busy burning that off through the liver that you 0:28:22.160 --> 0:28:24.600 don't process many of the calories we eat from food. 0:28:25.000 --> 0:28:27.320 And that's why alcohol is so closely linked to weight gain. 0:28:27.359 --> 0:28:30.360 It's not specifically the alcohol, even though that is high calories, 0:28:30.720 --> 0:28:32.840 it's just that it displaces us burning off all the 0:28:32.880 --> 0:28:35.280 food we tend to eat when we're drinking. And that's 0:28:35.320 --> 0:28:37.640 of course, like you describe things that we love, things 0:28:37.680 --> 0:28:39.880 like platter food and high fat food at the pub 0:28:39.880 --> 0:28:42.880 when we're allowed to go out and treats at night time. 0:28:43.000 --> 0:28:46.080 So that's the link between over consumption of alcohol calories 0:28:46.080 --> 0:28:48.680 and the extra food. So I'm saying to clients, if 0:28:48.680 --> 0:28:51.280 you do choose to have those sole foods and that 0:28:51.360 --> 0:28:54.080 wine included, you've got to keep the dinner really, really 0:28:54.120 --> 0:28:56.760 small because you're getting so many calories from alcohol. And 0:28:57.200 --> 0:28:59.160 my message is that it becomes a habit and you 0:28:59.200 --> 0:29:01.880 just keep drinking more and more so, definitely clearing out 0:29:01.920 --> 0:29:05.000 and having a clear rule about how many nights you 0:29:05.040 --> 0:29:07.280 are drinking and keep an eye on those paws and 0:29:07.320 --> 0:29:09.040 even if you have to measure it, because again, like 0:29:09.080 --> 0:29:11.480 you said, we see the glass and it's got a 0:29:11.480 --> 0:29:13.640 small dash in the bottom, which probably is that standard 0:29:13.680 --> 0:29:16.040 one twenty because I think in the old days, when 0:29:16.120 --> 0:29:18.280 your parents, you know, in the sixties and seventies or 0:29:18.320 --> 0:29:22.040 even eighties, the wine glasses were tiny, that was a 0:29:22.120 --> 0:29:25.120 standard drink. Now everything we have is the goblet, so 0:29:25.160 --> 0:29:30.160 that just subconsciously encourages over consumption without us realizing. So 0:29:30.680 --> 0:29:33.040 buy small glasses at home and have them because that 0:29:33.080 --> 0:29:36.320 will naturally mean that you drink less without well, probably 0:29:36.320 --> 0:29:39.600 will notice, but it will seem less offensive than when 0:29:39.600 --> 0:29:41.560 we have to pour a dash in a massive goblet. 0:29:41.880 --> 0:29:44.440 Absolutely, and you mentioned an important point where the liver 0:29:44.640 --> 0:29:47.880 displaces breaking down the calories from food because it's trying 0:29:47.960 --> 0:29:49.840 so hard to break down the alcohol. And that is 0:29:49.880 --> 0:29:52.680 because alcohol is a toxin to our body. And let 0:29:52.680 --> 0:29:55.400 me be very clear, and yes, Susie and I love 0:29:55.440 --> 0:29:58.200 a drink, but alcohol is a toxin to our body. 0:29:58.240 --> 0:30:00.120 It is not healthy. It is not providing a with 0:30:00.160 --> 0:30:04.160 any nutritional benefit. The body will always prioritize breaking alcohol 0:30:04.240 --> 0:30:07.320 down first over food and other drinks and other nutrients, 0:30:07.360 --> 0:30:09.400 because it needs to get rid of it and clear 0:30:09.440 --> 0:30:11.320 it out of its body. And if you drink too much, 0:30:11.440 --> 0:30:13.720 that's why you wake up with that horrible hangover feeling 0:30:13.800 --> 0:30:16.400 the next morning. Because alcohol is a toxin, it is 0:30:16.520 --> 0:30:18.720 not good for us, and it is very dangerous in 0:30:18.800 --> 0:30:21.320 large amounts, but even small amounts can make a lot 0:30:21.400 --> 0:30:23.720 of people feel quite awful. So I think that's a 0:30:23.760 --> 0:30:26.400 really important point to note that. Again, I personally think 0:30:26.440 --> 0:30:28.560 that the guidelines are too high. Like you were saying, 0:30:28.600 --> 0:30:32.360 ten standard drinks a week, that's one point six bottles 0:30:32.360 --> 0:30:34.960 of wine a week. That's just far too high for 0:30:35.280 --> 0:30:38.400 the majority of people, particularly you know, the majority of 0:30:38.400 --> 0:30:40.840 females listening to this podcast. So I really do think 0:30:41.040 --> 0:30:43.800 watch your portions. I definitely, Susie, get my clients to 0:30:43.840 --> 0:30:46.120 weigh out their alcohol if they're drinking at home. I 0:30:46.160 --> 0:30:48.160 know that might sound like a step too far, but 0:30:48.240 --> 0:30:50.240 a lot of people have no idea what one hundred 0:30:50.240 --> 0:30:52.400 and twenty meals looks like in a wineglass. And I 0:30:52.440 --> 0:30:55.720 get clients sending me photos being like, haha, you're joking, right, 0:30:55.760 --> 0:30:58.560 And I'm like, no, they're not joking, Like, we're going 0:30:58.640 --> 0:31:00.840 to account for this in your snackles, soul food total, 0:31:01.080 --> 0:31:02.440 because like. 0:31:02.440 --> 0:31:04.200 And alcohol is just so energuendous. 0:31:04.440 --> 0:31:06.160 And I've had clients go I go to them, I 0:31:06.200 --> 0:31:07.920 want you to pour out what you'd normally have into 0:31:07.920 --> 0:31:09.840 a wine glass, and then I want you to decant 0:31:09.880 --> 0:31:12.720 that into another glass on the scale which measures the meals, 0:31:12.720 --> 0:31:14.520 and tell me how much it is. And they're easily 0:31:14.520 --> 0:31:17.080 Susie three hundred meals plus They're like, oh my god, 0:31:17.120 --> 0:31:19.680 I'd normally pour myself like two to three times the 0:31:19.760 --> 0:31:22.680 stand to drink. So I think that knowledge and awareness 0:31:22.720 --> 0:31:24.760 is key. So if you're somebody that really likes to 0:31:24.840 --> 0:31:27.360 drink and it's a regular thing for you, pour out 0:31:27.400 --> 0:31:29.480 what you would normally do, then decant it into another 0:31:29.520 --> 0:31:32.840 glass and actively see how much are you actually pouring. 0:31:32.840 --> 0:31:34.719 If you're someone who gets through a bottle in two 0:31:34.800 --> 0:31:36.880 to three days, I can tell you right now that 0:31:37.480 --> 0:31:39.040 whether or not you're trying to lose weight, just for 0:31:39.160 --> 0:31:43.160 general health, regardless of the guidelines, I personally think that that's. 0:31:42.960 --> 0:31:46.880 Too much slightly better and slightly low calorie wise, but 0:31:47.040 --> 0:31:50.520 I would say to go for what you enjoy, but 0:31:50.680 --> 0:31:53.400 regulate your portions is probably more important than drinking something 0:31:53.440 --> 0:31:56.840 that you don't enjoy. But yes, so very rough. Just 0:31:56.840 --> 0:31:59.520 to summarize, a nip of spirits is about sixty calories, 0:32:00.120 --> 0:32:02.160 small glass of champagne about eighty, and then a glass 0:32:02.200 --> 0:32:04.480 of wine is about one hundred hundred and twenty per 0:32:04.880 --> 0:32:08.040 small standards serve, so at most one or two of 0:32:08.080 --> 0:32:10.360 those and that's definitely the extra calories for the day. 0:32:10.520 --> 0:32:13.080 So we're sorry to be the bearer of bad news, 0:32:13.200 --> 0:32:16.680 but we feel your pain. But it all comes down 0:32:16.760 --> 0:32:19.400 to limiting amounts and getting a little bit more control 0:32:19.440 --> 0:32:23.760 over the overall volumes that you're having. Anyway, we're going 0:32:23.800 --> 0:32:26.160 to quickly interrupt this episode to bring you a quick 0:32:26.200 --> 0:32:29.480 break and introduce you to this episode's sponsor, which is 0:32:29.480 --> 0:32:34.200 Anna Luisa Jewelry. That's a and A Luisa, which is 0:32:34.280 --> 0:32:37.520 now on sale for twenty percent off with their summer sale. 0:32:37.280 --> 0:32:39.800 And we're both so excited to partner with this brand 0:32:40.000 --> 0:32:44.240 as their beautiful jury is chic, timeless, versatile, but most 0:32:44.320 --> 0:32:48.360 importantly affordable with pieces starting at just thirty nine USD. 0:32:48.720 --> 0:32:52.320 We absolutely recommend checking out this brand because our outfits 0:32:52.320 --> 0:32:55.280 of late have been so cute with our new sustainably 0:32:55.360 --> 0:32:57.120 crafted pieces for Anna Luisa. 0:32:57.360 --> 0:32:59.719 I can't get enough of my pieces, eases Susie. And 0:32:59.720 --> 0:33:02.000 what's even better is that our listeners can get twenty 0:33:02.040 --> 0:33:05.480 percent off with Anna Luisa's summer sale using our link, 0:33:05.680 --> 0:33:10.800 which is shop dot Anna Luisa dot com forward slash TNC. 0:33:11.400 --> 0:33:13.320 So make sure you head to the show notes in 0:33:13.360 --> 0:33:17.080 our podcast to grab that discount link for Anna Luisa jury. 0:33:16.920 --> 0:33:20.360 And now we'll head back to our podcast episode. So 0:33:20.640 --> 0:33:22.959 the next segment is our product of the week. And 0:33:23.160 --> 0:33:25.440 it came to mind because I popped up a post 0:33:25.440 --> 0:33:29.320 on my Instagram which simply compared some coconut yogurt compared 0:33:29.320 --> 0:33:33.480 to Greek yogurt leanne. Now it went crazy. It can 0:33:33.480 --> 0:33:35.280 never tell what people are going to be interested in. 0:33:35.320 --> 0:33:37.400 To be honest, it was just random. But I had 0:33:37.440 --> 0:33:40.400 so many questions and they were all asking me about 0:33:40.440 --> 0:33:43.160 what is a better plant based option. So I thought 0:33:43.160 --> 0:33:45.200 it was a really good opportunity to talk about a 0:33:45.240 --> 0:33:47.560 brand that I'd noticed a few weeks ago in the 0:33:47.600 --> 0:33:50.680 plant based space of yogurts. It's the Activa O yogurt 0:33:51.240 --> 0:33:52.880 and one of the reasons I wanted to talk about 0:33:52.880 --> 0:33:54.600 it because it was actually one of the best ones 0:33:54.640 --> 0:33:58.040 I've seen nutritionally, because let's be honest, when you try 0:33:58.200 --> 0:34:02.040 and replicate plant based it's very, very different from dairy 0:34:02.080 --> 0:34:05.360 based yogurt. I know they're calling it yogat because it's fermented, 0:34:05.360 --> 0:34:07.320 but I would say it's not the same thing because 0:34:07.320 --> 0:34:09.400 whenever you're having a dairy based yogat, you're geting a 0:34:09.400 --> 0:34:11.959 certain amount of protein from the milk based You're getting 0:34:11.960 --> 0:34:16.080 a certain amount of those key nutrients and calcium naturally magnesium, 0:34:16.239 --> 0:34:18.920 and that's really hard to replicate in plant based yogurts. 0:34:18.960 --> 0:34:21.200 But as I said, I quite like the nutritionals on this. 0:34:21.960 --> 0:34:24.640 It's available in all major supermarkets. There's a range of flavors. 0:34:24.680 --> 0:34:26.160 The one I've got here is oat and cocon up, 0:34:26.160 --> 0:34:28.880 but there's a blueberry one, and I think it's per 0:34:28.920 --> 0:34:30.960 one hundred and twenty five grams serve when they come 0:34:31.000 --> 0:34:34.359 in little individual pots or that's the serving size, which 0:34:34.400 --> 0:34:36.960 is about half a cup. It comes in at just 0:34:37.000 --> 0:34:39.680 over one hundred calories one hundred and forty calories. It's 0:34:39.719 --> 0:34:42.320 got four point eight grams of protein, which is quite 0:34:42.440 --> 0:34:45.040 high for a plant based yogurt. So a dairy based 0:34:45.120 --> 0:34:47.160 yogat would have about eight to ten grams, or up 0:34:47.239 --> 0:34:49.120 to even twenty if it was one of the higher 0:34:49.120 --> 0:34:52.000 protein yogurt, so most of the plant based ones have 0:34:52.320 --> 0:34:54.919 one maybe two grams. So this at four point eight 0:34:55.040 --> 0:34:58.960 is relatively high, and that's coming from the oats primarily 0:34:59.480 --> 0:35:02.720 in that saturated if that's coming in at three point 0:35:02.719 --> 0:35:05.200 eight per one hundred and twenty five grams, which is 0:35:05.239 --> 0:35:07.880 not insignificant, but they are using a little bit of 0:35:07.920 --> 0:35:11.000 coconut cream to give it the thickness of yogurt. Seventeen 0:35:11.000 --> 0:35:13.359 point eight grams of carbohydrate, and the total sugars are 0:35:13.360 --> 0:35:16.520 seven point eight, which sounds high, but it's not overly 0:35:16.600 --> 0:35:20.360 high for a sweeter yogurt. When you're having a plain yogat, 0:35:20.400 --> 0:35:22.360 a Greek and natural, the sugars will be low. But 0:35:22.440 --> 0:35:24.359 in anything that's got a fruit or a flavor, that's 0:35:24.400 --> 0:35:27.240 actually quite low per serve. And two point nine grams 0:35:27.239 --> 0:35:30.319 of dietary fiber because they've also thrown some probiotics are 0:35:30.320 --> 0:35:32.520 in there as well, but also some dietary fiber coming 0:35:32.600 --> 0:35:35.560 from the oats. The pea protein is in there as 0:35:35.600 --> 0:35:38.759 well to increase the protein content. So if someone was 0:35:38.800 --> 0:35:41.640 saying to me, I have to choose plant based products, 0:35:41.640 --> 0:35:44.360 I'm choosing to I'm allergic to dairy, or I prefer 0:35:44.400 --> 0:35:47.240 a vegan or a plant based diet. This would be 0:35:47.320 --> 0:35:49.400 one of my top choices in the plant based space, 0:35:49.920 --> 0:35:52.879 and from feedback, people quite like it as well, because 0:35:52.880 --> 0:35:55.960 that's the other thing. They don't all taste amazing, but nutritionally, 0:35:56.000 --> 0:35:58.320 I think they've done pretty well and that's widely available. 0:35:58.360 --> 0:36:00.440 So if you're asking me what I would yes, is 0:36:00.480 --> 0:36:04.120 that an alternative that's reasonably close to yogurt itself, that 0:36:04.200 --> 0:36:06.920 would be my preference. Have you tried it because you're 0:36:06.920 --> 0:36:08.040 a big yogurt fan. 0:36:08.640 --> 0:36:10.520 I really liked this one as well. The Activa one 0:36:10.560 --> 0:36:12.560 I think is quite good. I think the normal dairy 0:36:12.600 --> 0:36:15.200 based range of activty yogurt's quite good as well. And 0:36:15.280 --> 0:36:17.560 I agree I think plant based yogats are hard because 0:36:17.600 --> 0:36:21.040 a lot of clients choose the coconut yogurt because coconut 0:36:21.120 --> 0:36:22.879 is one of those health halos where they're like, oh, 0:36:22.880 --> 0:36:25.800 coconuts so healthy, But coconut yogurt is incredibly high in 0:36:25.880 --> 0:36:28.400 fat and incredibly high in sugar. You're not really getting 0:36:28.440 --> 0:36:30.560 much nutrition for what you get in a standard tub 0:36:30.640 --> 0:36:32.840 of coconut yogurt. So I love this the fact that 0:36:32.840 --> 0:36:35.799 it's based on oats. I consider oats quite a superfood, 0:36:35.960 --> 0:36:37.680 you know. I think they're higher in protein, They've got 0:36:37.680 --> 0:36:41.200 some wonderful benefits from a cholesterol and a dietary fiber perspective. 0:36:41.520 --> 0:36:44.719 As you mentioned, the protein is probably higher than other 0:36:44.760 --> 0:36:47.359 plant based yogurts because a of the oats in there, 0:36:47.400 --> 0:36:49.520 but be they also add the pear protein in there 0:36:49.600 --> 0:36:51.680 as well, and they've got a little bit of fiber 0:36:51.719 --> 0:36:53.040 in there as well. So I think two point nine 0:36:53.120 --> 0:36:56.000 grams and a serve of plant based yoga, it's incredible, 0:36:56.040 --> 0:36:57.960 Like I wouldn't be looking at yogurt for fiber, but 0:36:58.000 --> 0:37:00.960 I think it's an added bonus. And as you mentioned, 0:37:00.960 --> 0:37:03.799 the sugar's in there naturally occurring from the oats, but 0:37:03.880 --> 0:37:05.880 also because this flavor that we're looking at is actually 0:37:05.920 --> 0:37:07.920 banana susi as well, and as you mentioned, there's a 0:37:07.920 --> 0:37:10.080 blueberry one as well. So I do think that it's 0:37:10.120 --> 0:37:11.759 a great option and definitely one of the ones that 0:37:11.800 --> 0:37:14.600 I'd be more recommending in the plant based space. And 0:37:14.640 --> 0:37:16.239 I have had really good feedback from some of my 0:37:16.280 --> 0:37:18.680 clients that i've recommended too that it does actually taste 0:37:18.760 --> 0:37:20.880 quite good as well, So I'm definitely a fan of 0:37:20.880 --> 0:37:23.160 this one. I can't really think of any of the negatives. 0:37:23.640 --> 0:37:26.040 Just for our listeners at home who are allergies with 0:37:26.160 --> 0:37:30.200 kids and themselves. It may contain tree nuts, almonds and cashews. 0:37:30.480 --> 0:37:34.080 Also obviously isn't appropriate for as ciliacs unfortunately, because it 0:37:34.120 --> 0:37:36.680 contains a gluten in form of the oats, and it 0:37:36.719 --> 0:37:39.560 also contains soy, so a few allergens to watch out 0:37:39.600 --> 0:37:41.800 all there. But I actually think it's a great option, 0:37:41.920 --> 0:37:43.480 I think, and I think that you do get it 0:37:43.480 --> 0:37:45.080 in more of a bigger tubs. You can sort of 0:37:45.080 --> 0:37:46.960 decant the amount that you want. But I think one 0:37:47.040 --> 0:37:49.080 hundred and twenty five grams serving for four point eight 0:37:49.120 --> 0:37:51.680 grams of proteins is quite strong in the plant based, 0:37:51.760 --> 0:37:54.680 are nutritional yogurt space, So I'm a fan. 0:37:55.000 --> 0:37:57.279 Cooly and I think it's five hundred gram tubs, so 0:37:57.320 --> 0:37:59.520 there's five serves per tub, which is quite handy for 0:37:59.560 --> 0:38:01.719 portion control too. But I do think they we're going 0:38:01.760 --> 0:38:04.279 to see more and more products in this space and 0:38:04.320 --> 0:38:05.920 so it will give us more variety. I know in 0:38:05.960 --> 0:38:09.120 the States there's a much greater range of nutritious plant 0:38:09.160 --> 0:38:11.919 based options across the board, and I think over time 0:38:11.920 --> 0:38:14.640 in Australia we'll have a lot more nutritious, well balanced 0:38:14.680 --> 0:38:16.640 plant based foods to work with. 0:38:16.960 --> 0:38:19.359 Absolutely, and I was a fan of the Eyopro plant 0:38:19.360 --> 0:38:21.600 based range, which I used to recommend to clients a lot, 0:38:21.680 --> 0:38:24.080 but I've noticed in the last weeks and months it 0:38:24.120 --> 0:38:26.000 seems to be that they've actually pulled that from their 0:38:26.000 --> 0:38:28.839 shelves and their yogurt was based on Honestly, the taste 0:38:28.840 --> 0:38:31.360 and texture wasn't fabulous, but honestly, if I had to 0:38:31.440 --> 0:38:33.440 had plant based I would definitely have chosen that because 0:38:33.440 --> 0:38:36.239 the protein was quite high and the energy density was 0:38:36.280 --> 0:38:38.759 quite good and the flavors not too bad. They were 0:38:38.800 --> 0:38:42.160 mixing i think, father beans together to get that higher 0:38:42.200 --> 0:38:44.240 protein content, which I think was great. But it seems 0:38:44.239 --> 0:38:46.799 like that sort of disappeared off our shelves lately. So 0:38:47.040 --> 0:38:49.799 perhaps the demand for high protein plant based yogurt isn't 0:38:49.840 --> 0:38:52.200 quite there. But listeners, if we jump on board and 0:38:52.239 --> 0:38:54.960 we try some of these products, maybe our our marketers 0:38:54.960 --> 0:38:57.600 and our food consumers will recognize the demand for that. 0:38:57.960 --> 0:39:00.120 I'm not saying that we're against dairy or anything like that, 0:39:00.160 --> 0:39:02.319 But we appreciate that a lot of our listeners would 0:39:02.400 --> 0:39:04.840 like plant based options and some dairy free options, So 0:39:05.080 --> 0:39:06.680 we hope that we've come up with a great one 0:39:06.719 --> 0:39:09.279 for you guys today because it really is quite strong 0:39:09.400 --> 0:39:13.560 nutritionally from a plant based perspective. And then that brings us, 0:39:13.560 --> 0:39:15.560 Susie to our final segment, and we are going to 0:39:15.640 --> 0:39:17.680 chat about shift work today because that's something that we 0:39:17.719 --> 0:39:20.839 get asked a lot of questions about. So, in terms 0:39:20.880 --> 0:39:22.719 of shift work, what is the best way to eat 0:39:22.760 --> 0:39:24.640 if you're a shift worker? So I have clients who 0:39:24.640 --> 0:39:26.359 say to me, you know, I get like a nurse, 0:39:26.400 --> 0:39:28.080 for example, or a doctor, I get a lunch break 0:39:28.080 --> 0:39:30.160 at two or three am in the morning. What should 0:39:30.200 --> 0:39:31.799 I be doing? Should I not be eating because it's 0:39:31.800 --> 0:39:33.920 two o'clock in the morning. Should I be having what 0:39:33.960 --> 0:39:36.080 would be the equivalent of my lunch because I woke 0:39:36.120 --> 0:39:37.080 up at eleven pm? 0:39:37.160 --> 0:39:37.239 Like? 0:39:37.280 --> 0:39:39.840 How do we manage that? And I think that my 0:39:39.960 --> 0:39:42.880 advice for people is normally, Susie, that if the goal 0:39:42.960 --> 0:39:45.840 is fat loss, and purely mostly fat loss, the timing 0:39:45.880 --> 0:39:49.400 of your meals doesn't necessarily matter. It's more the overall 0:39:49.440 --> 0:39:52.160 calories that you're consuming within that twenty for hour period, 0:39:52.320 --> 0:39:55.160 but more importantly within that week sort of thing. So 0:39:55.320 --> 0:39:56.840 even if you blow out one or two days, you 0:39:56.880 --> 0:39:58.960 can bring that back on some other days. So I 0:39:59.000 --> 0:40:02.280 think what's most important is to with your shipwork segments 0:40:02.320 --> 0:40:04.880 to just keep adjusting based on the times that eure up. 0:40:04.920 --> 0:40:07.080 So if you're waking up at eleven pm and you're 0:40:07.120 --> 0:40:09.359 working through at a seven am or something like that, 0:40:09.600 --> 0:40:12.400 try to structure your main meals every three to four hours, 0:40:12.560 --> 0:40:16.280 having a small filling based protein or you know, healthy 0:40:16.280 --> 0:40:19.160 fat snack in between those meals as well. So I 0:40:19.160 --> 0:40:21.799 think it's hard because everybody works different shipwork. You know, 0:40:21.880 --> 0:40:24.600 some people work and they finish work at midday, which 0:40:24.640 --> 0:40:27.719 isn't a traditional work hours either, but for them that 0:40:27.760 --> 0:40:30.000 shift work as well. So it's hard for us to 0:40:30.040 --> 0:40:32.720 recommend in terms of times. But I would just structure 0:40:32.719 --> 0:40:35.000 your meals whenever you wake up to make sure that 0:40:35.000 --> 0:40:37.640 that first meal you're eating, make sure you're actually hungry. 0:40:37.680 --> 0:40:39.719 If the goal is fat loss, if the goal is 0:40:39.760 --> 0:40:42.399 just general health, again, it doesn't really matter too much 0:40:42.440 --> 0:40:44.520 when you eat that first meal, but make sure that 0:40:44.560 --> 0:40:45.560 first meal is balanced. 0:40:45.600 --> 0:40:45.719 You know. 0:40:45.880 --> 0:40:48.120 I think it's really quite easy to be waking up 0:40:48.160 --> 0:40:49.960 and doing a night shift. In that first meal of 0:40:49.960 --> 0:40:51.880 the day being like a can of coke for some 0:40:52.040 --> 0:40:53.640 energy and just a bit of chocolate to get us 0:40:53.640 --> 0:40:55.640 through the day. But really make sure you've got some 0:40:55.719 --> 0:40:58.480 good structure in terms of your main meals by basing 0:40:58.520 --> 0:41:01.560 them in protein, some high fiber carbohydrates. We've got some 0:41:01.680 --> 0:41:03.480 veggies or salad in there, we've got a serve of 0:41:03.520 --> 0:41:06.319 healthy bats to really balance main meals, and then try 0:41:06.400 --> 0:41:08.600 to have those main meals every three to four hours. 0:41:08.760 --> 0:41:10.680 And again, I get a lot of questions from my 0:41:10.719 --> 0:41:13.239 clients who are doctors or nurses, who say, right, I've 0:41:13.239 --> 0:41:15.719 clocked off my shift at seven am. The goal is 0:41:15.760 --> 0:41:17.839 to be in bed by eight am. I'm hungry, though 0:41:17.840 --> 0:41:19.600 when I finish work, what do I do? Am I 0:41:19.640 --> 0:41:22.600 supposed to eat then go to bed on a full tummy, 0:41:22.960 --> 0:41:25.000 And I think that's very dependent for a lot of people. 0:41:25.000 --> 0:41:27.200 Like if you had your last meal break, say at 0:41:27.200 --> 0:41:28.840 four am, and you had a main meal, then you 0:41:28.880 --> 0:41:30.640 want to go to bed at eight am. I don't 0:41:30.640 --> 0:41:32.399 think that you need to eat because you should still 0:41:32.440 --> 0:41:34.680 be rather satisfied. Maybe you could have a small snack, 0:41:34.840 --> 0:41:36.560 a yoga at a piece of fruit, or some nuts 0:41:36.600 --> 0:41:39.120 and a boiled egg, or some veggy sticks with homice 0:41:39.120 --> 0:41:41.120 and a hot chocolate. Then put yourself to bed or 0:41:41.160 --> 0:41:43.879 something like that. But again, if your last meal break 0:41:43.960 --> 0:41:46.320 was six seven hours ago, then the goal is to 0:41:46.360 --> 0:41:48.759 go to bed, but you're genuinely hungry. I think it's 0:41:48.800 --> 0:41:51.279 important that you have a proper meal, keep yourself up 0:41:51.280 --> 0:41:53.080 for an hour or two, maybe have a proper meal, 0:41:53.200 --> 0:41:55.160 go and get a good exercise session in, do a 0:41:55.160 --> 0:41:57.879 bit of meditation, wind down, and then hit bed an 0:41:57.880 --> 0:42:00.239 hour or two later, because there's nothing worse than going 0:42:00.239 --> 0:42:02.520 to bed sooozy on an empty tummy and then waking 0:42:02.560 --> 0:42:05.359 up the next day ravenous, or waking up part way 0:42:05.360 --> 0:42:07.239 through the night, or not getting a good quality sleep 0:42:07.280 --> 0:42:10.759 because you are so hungry. What are your thoughts around chipworkers. 0:42:11.160 --> 0:42:13.400 I think, first of all, as you describe, everyone's a 0:42:13.440 --> 0:42:15.440 bit different because the shifts aren't always the same. But 0:42:15.800 --> 0:42:17.919 what I do say is I do try and keep 0:42:17.960 --> 0:42:21.360 clients in a rough circadian rhythm, so I try and 0:42:21.440 --> 0:42:24.440 structure it so they'll still give themselves six or eight 0:42:24.480 --> 0:42:29.000 hours without food overnight, because I find then if they say, 0:42:29.600 --> 0:42:32.360 have a really early breakfast, that might be five am 0:42:32.480 --> 0:42:34.920 or seven am by the time they get home, and 0:42:34.960 --> 0:42:37.879 then they'll sleep and then they might have say more 0:42:37.880 --> 0:42:39.839 of their lunch or even dinner when they wake up, 0:42:39.880 --> 0:42:41.960 and then a lighten meal before they start the shift, 0:42:42.239 --> 0:42:44.120 and then overnight. I try and get them to have 0:42:44.200 --> 0:42:47.400 only quite low calorie options, things like veggie sticks or 0:42:47.760 --> 0:42:50.279 not even low calorie but low carbohydrate options when the 0:42:50.320 --> 0:42:54.240 body is technically programmed to be restoring and not eating. 0:42:54.840 --> 0:42:57.319 So I do kind of adjust it based on the 0:42:57.320 --> 0:43:00.680 individual shifts, particularly when they're flipping back constantly between day 0:43:00.719 --> 0:43:03.279 shift and night shift, so I want them to be 0:43:03.960 --> 0:43:06.520 then consistent. So if I've got a shift worker who's 0:43:06.520 --> 0:43:08.240 doing seven days in a row, it might be slightly 0:43:08.239 --> 0:43:11.040 different to someone who's doing two days, two afternoons and 0:43:11.040 --> 0:43:13.480 then two nights. But I do still try and make 0:43:13.520 --> 0:43:16.120 sure they're having at least six, eight ten hours without food, 0:43:16.400 --> 0:43:18.080 because one of the things I notice is that shift 0:43:18.120 --> 0:43:20.120 workers start to eat many meals and they might be 0:43:20.120 --> 0:43:23.040 having five or six meals a day with no really 0:43:23.120 --> 0:43:25.880 long period of time without food to allow the body 0:43:25.920 --> 0:43:28.680 to have a break. So I'll adjust it based on 0:43:28.719 --> 0:43:31.160 that and try and get away from that constant snacking 0:43:31.480 --> 0:43:34.000 and make sure they're having substantial meals and not getting 0:43:34.120 --> 0:43:36.920 to a hospital overnight, which is notoriously bad for this, 0:43:37.280 --> 0:43:39.319 and they're not having really eaten a proper meal and 0:43:39.320 --> 0:43:40.920 then snacking on all the snacks that are at the 0:43:41.000 --> 0:43:43.560 nurses station. So that's how I try and do it. 0:43:43.600 --> 0:43:45.880 I try and still factor in proper meals with a 0:43:45.920 --> 0:43:49.520 break to tap into as much as a circadian rhythm 0:43:49.560 --> 0:43:50.160 as possible. 0:43:50.640 --> 0:43:52.960 And I think you mentioned a really important point. You know, 0:43:53.000 --> 0:43:55.080 if you're doing a two week block of night shifts 0:43:55.200 --> 0:43:57.880 versus two night shifts and two mornings and two afternoons, 0:43:57.880 --> 0:44:00.719 I think that nutrition should be different for the individual 0:44:00.760 --> 0:44:03.200 based on how long your ships are going for. And 0:44:03.200 --> 0:44:04.960 obviously it's easy for the body to get into a 0:44:05.040 --> 0:44:08.120 routine the longer you do something for, so yeah, I 0:44:08.200 --> 0:44:10.000 definitely agree with that point as well. But I think 0:44:10.080 --> 0:44:13.120 trying to avoid the constant snacking overnight and the eating 0:44:13.160 --> 0:44:15.960 for energy, which I know is really really difficult, but 0:44:16.080 --> 0:44:17.920 just trying to use other things like you know, a 0:44:17.920 --> 0:44:20.000 lot of people forget that breath work can actually give 0:44:20.040 --> 0:44:22.240 you a lot of energy, or keeping your mind alart 0:44:22.280 --> 0:44:24.359 can give you as much energy as well, So I mean, 0:44:24.360 --> 0:44:26.440 if you're the type of shipworker where your job is 0:44:26.480 --> 0:44:29.320 security and you're just sitting in a booth overnight endless, 0:44:29.480 --> 0:44:31.600 you know, the cockroach cooling across the floor is as 0:44:31.680 --> 0:44:34.040 much entertainment as you get for the entire night. It's 0:44:34.120 --> 0:44:36.600 very different to stay awake and alert, so you know, 0:44:36.760 --> 0:44:38.920 use those opportunities to get up and do some movement 0:44:38.960 --> 0:44:41.800 when you feel sleepy, versus grabbing the diet coke or 0:44:41.800 --> 0:44:43.600 the bag of lollies all that sort of thing. So 0:44:43.800 --> 0:44:46.600 we want to try and avoid eating for energy as such, 0:44:46.680 --> 0:44:48.920 or eating to pick ourselves up or keep ourselves awake, 0:44:49.280 --> 0:44:51.920 and just try to use natural things like deep breathing 0:44:52.000 --> 0:44:54.319 and movement and just you know, pacing around and that 0:44:54.360 --> 0:44:56.640 sort of thing to keep our energy levels a bit higher. 0:44:57.080 --> 0:44:59.000 As much movement as possible. If you've got one of 0:44:59.040 --> 0:45:01.560 those shipwork jobs where you're just sitting down and you 0:45:01.800 --> 0:45:03.560 know you're doing security or something, and you're watching a 0:45:03.600 --> 0:45:06.440 video and monitor for twelve hours overnight, it is very 0:45:06.440 --> 0:45:09.719 easy to you know, I would imagine, feel quite sleepy. 0:45:10.160 --> 0:45:11.840 So try to get up and get as much movement 0:45:11.840 --> 0:45:13.920 as you can, even if it's just you know, pacing 0:45:14.000 --> 0:45:16.279 the little office that you're in or something like that 0:45:16.320 --> 0:45:19.359 to try and avoid constantly snacking and grazing throughout the night. 0:45:19.400 --> 0:45:22.280 As you mentioned, so balance meals in terms of nutrition 0:45:22.320 --> 0:45:25.040 are absolutely key for most of our shift workers. 0:45:25.680 --> 0:45:27.640 All right, Well, that brings us to the end of 0:45:27.640 --> 0:45:30.000 the Nutrition Couch for another week. If you have not 0:45:30.080 --> 0:45:32.279 done so already, don't forget to subscribe to have us 0:45:32.320 --> 0:45:34.839 delivered to your inbooks every Sunday morning, and we would 0:45:34.880 --> 0:45:36.680 be so grateful if you could leave us a positive 0:45:36.719 --> 0:45:39.800 review in the Purple Apple podcast at It really helps 0:45:39.800 --> 0:45:41.360 our ratings that keeps us at the top of the 0:45:41.440 --> 0:45:43.560 nutrition chart. So if you have a moment, we would 0:45:43.600 --> 0:45:45.840 be really grateful if you can do that. We have 0:45:45.880 --> 0:45:48.520 our Instagram and Facebook social sites running and so we 0:45:48.600 --> 0:45:51.040 regularly check those and take your feedback in question. So 0:45:51.080 --> 0:45:53.080 we'd love to see you there at the Nutrition Couch 0:45:53.120 --> 0:45:55.799 podcast and we're going to see you same time, same 0:45:55.840 --> 0:45:58.960 place next Sunday. Have a great week, changing us next week. 0:46:00.600 --> 0:46:09.759 The bus to File spits Spare Bacon Spett