1 00:00:00,680 --> 00:00:03,880 Speaker 1: Have you got a rather long diet in history or 2 00:00:03,920 --> 00:00:06,160 Speaker 1: have you literally been or feel like you've been on 3 00:00:06,200 --> 00:00:10,080 Speaker 1: a diet since high school and you're constantly finding yourself 4 00:00:10,119 --> 00:00:12,360 Speaker 1: in your head about the latest diets and what. 5 00:00:12,360 --> 00:00:13,520 Speaker 2: You should't shouldn't be eating. 6 00:00:14,280 --> 00:00:16,639 Speaker 1: On today's episode of The Nutrition Couch, Leanna and I 7 00:00:16,680 --> 00:00:20,320 Speaker 1: discussed the impact of diet culture on us psychologically throughout 8 00:00:20,360 --> 00:00:23,280 Speaker 1: our lives and share how you can work to break 9 00:00:23,320 --> 00:00:24,400 Speaker 1: the cycle for good. 10 00:00:24,920 --> 00:00:25,040 Speaker 3: Hi. 11 00:00:25,079 --> 00:00:26,200 Speaker 2: I'm Susie Burrow. 12 00:00:26,160 --> 00:00:28,400 Speaker 1: And I'm Liam Laud and each week we bring you 13 00:00:28,440 --> 00:00:31,040 Speaker 1: The Nutrition Couch, the bi weekly podcast that keeps you 14 00:00:31,120 --> 00:00:32,960 Speaker 1: up to date on everything you need to know in 15 00:00:33,000 --> 00:00:36,360 Speaker 1: the world nutrition as well as dark culture for those 16 00:00:36,440 --> 00:00:39,200 Speaker 1: listeners who are in their fifties or sixties or even beyond. 17 00:00:39,800 --> 00:00:42,800 Speaker 1: We have talked plenty about Perry, but now it's time 18 00:00:42,840 --> 00:00:45,080 Speaker 1: to talk a little bit more about what to eat 19 00:00:45,080 --> 00:00:48,240 Speaker 1: when you have actually gone through menopause. And our listener 20 00:00:48,280 --> 00:00:51,040 Speaker 1: question is all about low sugar foods you can find 21 00:00:51,040 --> 00:00:54,200 Speaker 1: in supermarkets and are they actually better up for us? 22 00:00:54,840 --> 00:00:57,000 Speaker 1: So to get us startedly, and there was a really 23 00:00:57,040 --> 00:00:59,360 Speaker 1: interesting article that you sent to me that came through 24 00:00:59,360 --> 00:01:03,120 Speaker 1: on Body and Life Online about diet culture, and you 25 00:01:03,160 --> 00:01:04,880 Speaker 1: said it through straight away and said that's a great 26 00:01:04,920 --> 00:01:07,480 Speaker 1: news topic, and we haven't really spoken about it, and 27 00:01:07,520 --> 00:01:10,080 Speaker 1: I thought, yeah, it is pretty interesting really because it 28 00:01:10,120 --> 00:01:14,080 Speaker 1: for me includes the effect of early experience with food 29 00:01:14,120 --> 00:01:17,240 Speaker 1: and diets and indeed working with women and weight loss. 30 00:01:17,319 --> 00:01:20,240 Speaker 1: When you ask about their early diet experience, indeed, some 31 00:01:20,360 --> 00:01:22,920 Speaker 1: will remember going to weight watchers. You know, a good 32 00:01:22,959 --> 00:01:26,600 Speaker 1: friend of mine actually, who is slim, like a gorgeous 33 00:01:26,640 --> 00:01:29,520 Speaker 1: slim girl, says to me that her mum took her 34 00:01:29,560 --> 00:01:33,000 Speaker 1: to a dietician in her teenage years, not that she 35 00:01:33,200 --> 00:01:36,160 Speaker 1: was overweight, but because the mom, her mum was worried 36 00:01:36,160 --> 00:01:40,720 Speaker 1: about sort of disordered eating behaviors and fad diets and 37 00:01:40,760 --> 00:01:43,520 Speaker 1: took her and indeed it was an intense experience, but 38 00:01:43,560 --> 00:01:45,399 Speaker 1: she said, actually it was helpful. 39 00:01:45,880 --> 00:01:47,080 Speaker 2: But when you think about it, you. 40 00:01:47,000 --> 00:01:48,760 Speaker 1: Know, whether it was Jenny Craig when you were young, 41 00:01:48,920 --> 00:01:51,000 Speaker 1: or being on a series of diets, or serving your 42 00:01:51,000 --> 00:01:54,720 Speaker 1: mother or even your grandmother, it can really impart some 43 00:01:54,840 --> 00:01:58,600 Speaker 1: very powerful programming that can have a profound effect on 44 00:01:58,680 --> 00:02:02,880 Speaker 1: the way we internal life nutrition messages, or if we 45 00:02:02,960 --> 00:02:04,920 Speaker 1: go and lose weight, the way we try and do it, 46 00:02:05,080 --> 00:02:09,080 Speaker 1: or even you know, interpret media information constantly and being 47 00:02:09,120 --> 00:02:12,280 Speaker 1: distracted by what's out there in terms of the latest diets. 48 00:02:12,639 --> 00:02:15,160 Speaker 1: And an example I would think of is if you 49 00:02:15,280 --> 00:02:18,639 Speaker 1: go back to your parents' house or even grandparents' house 50 00:02:19,080 --> 00:02:21,639 Speaker 1: and find yourself eating like a crazy person when there's 51 00:02:21,720 --> 00:02:26,640 Speaker 1: tempting food around, or have a bookshelf full of diet books, 52 00:02:26,919 --> 00:02:29,680 Speaker 1: or your mom or your auntie or your grandma constantly 53 00:02:29,840 --> 00:02:31,200 Speaker 1: still makes remarks about. 54 00:02:30,960 --> 00:02:32,200 Speaker 2: Your food or what you're eating. 55 00:02:32,639 --> 00:02:36,359 Speaker 1: They're all sort of some signs or experiences that maybe 56 00:02:36,919 --> 00:02:41,000 Speaker 1: have subconsciously or even consciously imparted on you and be 57 00:02:41,120 --> 00:02:44,960 Speaker 1: influencing the way you manage diet and health information now 58 00:02:44,960 --> 00:02:47,840 Speaker 1: and interpret it. So I thought it was an interesting read, 59 00:02:48,120 --> 00:02:51,200 Speaker 1: and certainly we hear some pretty interesting stories, don't we, 60 00:02:51,240 --> 00:02:54,240 Speaker 1: about people's early experiences and how that shape their response 61 00:02:54,280 --> 00:02:55,560 Speaker 1: to things now. Yeah. 62 00:02:55,560 --> 00:02:58,639 Speaker 3: Absolutely, and diet culture one hundred percent can affect our 63 00:02:58,680 --> 00:03:01,960 Speaker 3: eating habits psychology behind eating as well. And if we 64 00:03:02,000 --> 00:03:05,320 Speaker 3: look at what I guess it's loosely defined as it's 65 00:03:05,440 --> 00:03:08,960 Speaker 3: essentially the belief that our body is physical appearance is 66 00:03:08,960 --> 00:03:13,480 Speaker 3: more important than the psychological or physical wellbeing of our body. 67 00:03:13,600 --> 00:03:17,519 Speaker 3: So it's essentially placing the most emphasis on weight loss, 68 00:03:17,600 --> 00:03:20,680 Speaker 3: placing value on you know, things like thinness and appearance 69 00:03:20,720 --> 00:03:24,120 Speaker 3: and our overall shape over things like our health and 70 00:03:24,160 --> 00:03:28,000 Speaker 3: our wellbeing. So diet culture obviously isn't something that dietitians 71 00:03:28,000 --> 00:03:29,720 Speaker 3: would ever promote, and I don't think a lot of 72 00:03:29,800 --> 00:03:32,400 Speaker 3: sort of health focused people would promote. But it's something 73 00:03:32,440 --> 00:03:34,520 Speaker 3: that a lot of people get sucked up in and 74 00:03:34,600 --> 00:03:37,520 Speaker 3: caught in based on just the number on the scale, 75 00:03:37,600 --> 00:03:39,640 Speaker 3: or wanting to be a size eight, or wanting to 76 00:03:39,680 --> 00:03:42,080 Speaker 3: be that body they were when they were twenty. Yeah, 77 00:03:42,160 --> 00:03:44,280 Speaker 3: you know, now they're forty five, they've had three kids, 78 00:03:44,320 --> 00:03:46,760 Speaker 3: they're going through pery, whatever it might be. So it's 79 00:03:46,800 --> 00:03:49,640 Speaker 3: really an emphasis on the weight and the shape of 80 00:03:49,720 --> 00:03:53,200 Speaker 3: the body versus the health. Put it that way, and 81 00:03:53,280 --> 00:03:55,600 Speaker 3: so I guess the worst thing with diet culture is 82 00:03:55,600 --> 00:03:58,480 Speaker 3: often a lot of guilt and shame that goes around eating. 83 00:03:58,560 --> 00:04:01,200 Speaker 3: It can come with a lot of you know, body discrimination, 84 00:04:01,320 --> 00:04:04,480 Speaker 3: It can foster a lot of disordered eating. Diet culture 85 00:04:04,520 --> 00:04:07,320 Speaker 3: even encompasses this term that we know of it's relatively 86 00:04:07,360 --> 00:04:11,120 Speaker 3: new in the health world called orthorexia, which is basically 87 00:04:11,160 --> 00:04:14,520 Speaker 3: like an obsession with healthy eating. So it's eating healthy 88 00:04:14,600 --> 00:04:17,080 Speaker 3: but taking it too far, Like you won't even eat 89 00:04:17,080 --> 00:04:19,200 Speaker 3: it a restaurant, you'll take your meal prep to a restaurant. 90 00:04:19,240 --> 00:04:21,800 Speaker 3: You won't eat anything with added sugar or any sugar 91 00:04:21,800 --> 00:04:24,120 Speaker 3: in it. You won't eat anything that's not organic or 92 00:04:24,200 --> 00:04:27,640 Speaker 3: anything that's you know, toxic or not whole food based 93 00:04:27,760 --> 00:04:30,240 Speaker 3: or anything like that. Like it's a big fear around 94 00:04:30,400 --> 00:04:34,400 Speaker 3: unhealthy type food. So that's sort of that that term orthorexia, 95 00:04:34,600 --> 00:04:37,320 Speaker 3: which is a relatively new term which psychologists have dubbed 96 00:04:37,320 --> 00:04:40,000 Speaker 3: like that obsession with healthy eating. So all of that 97 00:04:40,080 --> 00:04:42,760 Speaker 3: kind of comes under this umbrella term of diet culture. 98 00:04:43,080 --> 00:04:46,480 Speaker 3: So the word diet itself isn't actually an issue. Susie 99 00:04:46,480 --> 00:04:48,200 Speaker 3: talks about that a lot, and she says that, you know, 100 00:04:48,279 --> 00:04:50,679 Speaker 3: diet is just what we eat, So what we eat 101 00:04:50,760 --> 00:04:53,440 Speaker 3: is a diet, But it's this diet culture or what's 102 00:04:53,520 --> 00:04:57,080 Speaker 3: fueling this obsession with our weight and values of thinness 103 00:04:57,520 --> 00:05:01,200 Speaker 3: or thinking that we're better when we're thin. That's what 104 00:05:01,240 --> 00:05:03,640 Speaker 3: I guess this discussion is about today, and it does 105 00:05:03,680 --> 00:05:06,159 Speaker 3: a lot of it stand back to childhood or what 106 00:05:06,200 --> 00:05:08,560 Speaker 3: we've been taught or what we see represented in the 107 00:05:08,600 --> 00:05:12,240 Speaker 3: media that thinner equals better or sinner equals healthier or 108 00:05:12,279 --> 00:05:15,800 Speaker 3: sinner equals more successful, you know that sort of thing. 109 00:05:16,360 --> 00:05:18,320 Speaker 1: Yeah, And I think it's the restrictive diets that are 110 00:05:18,320 --> 00:05:20,839 Speaker 1: the problem. You know, diets that eliminate whole food groups 111 00:05:20,880 --> 00:05:23,560 Speaker 1: or require a level of rigidity that's not sustainable in 112 00:05:23,640 --> 00:05:28,039 Speaker 1: day to day life, or that replace meals for long 113 00:05:28,120 --> 00:05:32,559 Speaker 1: term meal replacements where there's no transition to balance healthy eating, 114 00:05:32,800 --> 00:05:34,880 Speaker 1: where you can never go out and enjoy meals off, 115 00:05:34,920 --> 00:05:38,160 Speaker 1: where you're eating profoundly in a profoundly different way. You're 116 00:05:38,200 --> 00:05:41,880 Speaker 1: overriding the body's natural hunger signals. All those signs are 117 00:05:41,920 --> 00:05:44,440 Speaker 1: something that is not sustainable and perhaps feeding into that 118 00:05:44,560 --> 00:05:46,200 Speaker 1: kind of diet restrictive obsession. 119 00:05:46,720 --> 00:05:47,520 Speaker 2: So a few. 120 00:05:47,360 --> 00:05:50,600 Speaker 1: Tips, you know, because we could certainly spend years and 121 00:05:50,600 --> 00:05:53,920 Speaker 1: hours in therapy working through these issues, but as a 122 00:05:53,960 --> 00:05:56,240 Speaker 1: starting point, if you find that you are quite sensitive 123 00:05:56,279 --> 00:05:59,360 Speaker 1: to it, it's a little bit like addiction in a way. 124 00:05:59,480 --> 00:06:02,799 Speaker 1: You know, if you have a problem controlling yourself around 125 00:06:02,839 --> 00:06:05,960 Speaker 1: and say high sugar food, don't buy them. You know 126 00:06:06,040 --> 00:06:08,839 Speaker 1: you have you know, struggle being around smokers because you 127 00:06:08,920 --> 00:06:10,440 Speaker 1: like cigarettes, you know, all those things. You've got to 128 00:06:10,440 --> 00:06:12,880 Speaker 1: avoid the environment that is conducive to it. So I 129 00:06:12,960 --> 00:06:16,040 Speaker 1: few tips to kind of get or create environments that 130 00:06:16,080 --> 00:06:19,080 Speaker 1: are not supporting that diet culture. 131 00:06:19,160 --> 00:06:20,960 Speaker 2: I would say to avoid diet books. 132 00:06:21,000 --> 00:06:23,760 Speaker 1: Now, I'm a dietician who writes dietbooks, but you know, 133 00:06:23,839 --> 00:06:26,200 Speaker 1: as soon as it's one of those fad diets which 134 00:06:26,279 --> 00:06:30,280 Speaker 1: is like quick follow five hundred calories, do eight hundred calories, 135 00:06:30,360 --> 00:06:32,160 Speaker 1: you know, go on the strict diet and lose ten 136 00:06:32,240 --> 00:06:34,800 Speaker 1: kilos in ten weeks, but have no way to sustain it. 137 00:06:35,200 --> 00:06:38,680 Speaker 1: Anything like that is probably a money making effort for 138 00:06:38,720 --> 00:06:41,000 Speaker 1: one of a better word, it's probably trying to market 139 00:06:41,320 --> 00:06:44,320 Speaker 1: something that isn't overly sustainable. So if you do or 140 00:06:44,360 --> 00:06:46,360 Speaker 1: have partial to recipe and diet books, make sure that 141 00:06:46,440 --> 00:06:49,360 Speaker 1: they're made by a reputable organization and evidence based, not 142 00:06:49,440 --> 00:06:52,200 Speaker 1: just the latest diet guru who's claiming to have all 143 00:06:52,240 --> 00:06:54,480 Speaker 1: the answers to your weight related problems in our twenty 144 00:06:54,520 --> 00:06:57,320 Speaker 1: dollars diet book. If it's not an expert writing it, 145 00:06:57,320 --> 00:07:00,599 Speaker 1: I'd be very cautious. So we've spoken before about making 146 00:07:00,600 --> 00:07:03,279 Speaker 1: sure that information comes from a scientist, someone who's got 147 00:07:03,320 --> 00:07:06,600 Speaker 1: a degree in nutrition, someone who if they're a nutritionist, 148 00:07:06,600 --> 00:07:09,960 Speaker 1: they're university qualified, not self proclaimed health experts who have 149 00:07:10,040 --> 00:07:12,440 Speaker 1: lost twenty kilos themselves, or a naturally thin and say 150 00:07:12,480 --> 00:07:14,200 Speaker 1: you can be just like me by eating like that. 151 00:07:14,640 --> 00:07:15,560 Speaker 2: Good example, Leanne. 152 00:07:15,560 --> 00:07:17,880 Speaker 1: When a supermodel writes a diet book, probably don't pay 153 00:07:17,880 --> 00:07:20,640 Speaker 1: a lot of attention because supermodels tend to be genetically 154 00:07:20,720 --> 00:07:23,440 Speaker 1: blessed as opposed to eating a special diet. If it 155 00:07:23,440 --> 00:07:26,400 Speaker 1: sounds too good to be true, is your common sense. 156 00:07:26,760 --> 00:07:29,280 Speaker 1: It's like some of these thanking frauds. You know, people 157 00:07:29,320 --> 00:07:31,480 Speaker 1: think they're going to have massive returns. They're always scams, 158 00:07:31,520 --> 00:07:33,360 Speaker 1: aren't they. And it sounds too good to be true, 159 00:07:33,400 --> 00:07:35,600 Speaker 1: it will be. You know, if we knew the answer 160 00:07:35,640 --> 00:07:37,600 Speaker 1: to losing ten kilos in ten weeks and keeping it 161 00:07:37,640 --> 00:07:40,600 Speaker 1: off without completely starving yourself, we tell you how to 162 00:07:40,640 --> 00:07:42,120 Speaker 1: do it, we'd make money from it. 163 00:07:42,720 --> 00:07:44,240 Speaker 2: But there's a number of reasons. 164 00:07:44,240 --> 00:07:47,680 Speaker 1: It's more complicated than that, you know, weight, body composition, 165 00:07:47,880 --> 00:07:51,360 Speaker 1: fat loss, eating habits sustainable. It's complicated and as such, 166 00:07:51,400 --> 00:07:53,520 Speaker 1: there's not a one size fits all model, and that's 167 00:07:53,520 --> 00:07:55,720 Speaker 1: why a lot of people may buy these extreme diet 168 00:07:55,760 --> 00:07:57,760 Speaker 1: books and a lot of people don't have success with them. 169 00:07:57,760 --> 00:07:59,640 Speaker 1: We only ever hear about the handful of perhaps have 170 00:07:59,680 --> 00:08:01,720 Speaker 1: done it for that rigid amount of time and lost weight. 171 00:08:02,080 --> 00:08:04,080 Speaker 1: And keep in mind these books are often written by 172 00:08:04,080 --> 00:08:07,320 Speaker 1: genetically blessed people who are always or naturally very slim. 173 00:08:07,800 --> 00:08:10,880 Speaker 1: And if it's not sustainable, So anything that is not 174 00:08:10,960 --> 00:08:11,680 Speaker 1: something you can. 175 00:08:11,560 --> 00:08:13,720 Speaker 2: Do every day for the rest of your life, whether it's. 176 00:08:13,600 --> 00:08:17,680 Speaker 1: Eliminating calories, eliminating food groups, you know, this is all 177 00:08:17,760 --> 00:08:20,200 Speaker 1: just fad stuff that's probably making someone a lot of money, 178 00:08:20,480 --> 00:08:25,080 Speaker 1: but just feeding into your psychology and obsession around strategies 179 00:08:25,120 --> 00:08:26,920 Speaker 1: that aren't sustainable and going to waste more of your 180 00:08:26,960 --> 00:08:30,239 Speaker 1: precious time. Because I guess lean to wrap up this segment, 181 00:08:31,040 --> 00:08:34,640 Speaker 1: my belief is that once you have a firm baseline 182 00:08:34,840 --> 00:08:37,640 Speaker 1: diet that you can return to and allows you to 183 00:08:37,640 --> 00:08:40,400 Speaker 1: control your weight, suddenly you free up so much mental 184 00:08:40,559 --> 00:08:43,600 Speaker 1: energy and time to spend on things that are far 185 00:08:43,679 --> 00:08:46,240 Speaker 1: more important, you know what I mean. So it's about 186 00:08:46,440 --> 00:08:49,400 Speaker 1: good quality food, nutrition in a sustainable way that allows 187 00:08:49,440 --> 00:08:51,600 Speaker 1: you to live a healthy, happy life. Then you can 188 00:08:51,640 --> 00:08:54,440 Speaker 1: move on once you've got that foundation. But as I said, 189 00:08:54,480 --> 00:08:57,720 Speaker 1: most of these kind of fads in extreme the latest diet, 190 00:08:57,760 --> 00:09:00,880 Speaker 1: the latest supplement, the latest this and go. They're making 191 00:09:00,880 --> 00:09:03,719 Speaker 1: someone money, it's a big business, but they're probably not 192 00:09:03,880 --> 00:09:05,920 Speaker 1: deep down helping you other than taking some money in 193 00:09:05,960 --> 00:09:08,079 Speaker 1: the short term, and you're back exactly where you started. 194 00:09:08,440 --> 00:09:10,240 Speaker 3: Yeah, and I've got two more tips around us out. 195 00:09:10,760 --> 00:09:12,880 Speaker 3: I always see a lot of people struggling with their 196 00:09:12,920 --> 00:09:15,960 Speaker 3: relationship with food in this diet culture. I guess banner 197 00:09:16,280 --> 00:09:19,520 Speaker 3: when they're obsessively using things like my fitness paral, obsessively 198 00:09:19,559 --> 00:09:22,360 Speaker 3: tracking their calories and macros their steps, that sort of 199 00:09:22,400 --> 00:09:25,560 Speaker 3: thing weighing themselves daily often is not a very healthy 200 00:09:25,559 --> 00:09:26,880 Speaker 3: habit for a lot of people. And you can get 201 00:09:26,880 --> 00:09:28,720 Speaker 3: supped up in a lot of diet culture by doing 202 00:09:28,840 --> 00:09:31,960 Speaker 3: daily weights, tracking every single thing that you eat, because 203 00:09:32,000 --> 00:09:34,760 Speaker 3: don't forget, we eat food, not numbers. Our body doesn't 204 00:09:34,800 --> 00:09:38,120 Speaker 3: need this exact amount of numbers and macros every single day. 205 00:09:38,280 --> 00:09:41,040 Speaker 3: It should be sort of having different requirements different days. 206 00:09:41,360 --> 00:09:44,400 Speaker 3: And also when you're considering your weight at the expense 207 00:09:44,440 --> 00:09:46,719 Speaker 3: of your health. So if you're doing everything you can 208 00:09:46,800 --> 00:09:49,320 Speaker 3: to lose five, ten, twenty killers, whatever it might be, 209 00:09:49,720 --> 00:09:52,079 Speaker 3: but you feel like crap doing it, Like if your 210 00:09:52,320 --> 00:09:54,600 Speaker 3: bows are all blocked up and your skin's breaking out, 211 00:09:54,679 --> 00:09:57,120 Speaker 3: you've got no energy and you can't sleep, and you're 212 00:09:57,400 --> 00:10:01,800 Speaker 3: starving after you eating mealsitizing weight loss or a number 213 00:10:01,840 --> 00:10:04,040 Speaker 3: on the scale over the expense of your health. So 214 00:10:04,440 --> 00:10:06,719 Speaker 3: if your health is suffering, I would say that you're 215 00:10:06,760 --> 00:10:09,320 Speaker 3: probably caught up in diet culture and you're absolutely doing 216 00:10:09,360 --> 00:10:12,440 Speaker 3: it wrong. So when you're prioritizing your weight over the 217 00:10:12,800 --> 00:10:15,680 Speaker 3: health benefits that you're actually experiencing, you're doing it wrong. 218 00:10:15,720 --> 00:10:18,680 Speaker 3: You should be able to healthily and sustainably lose weight 219 00:10:18,920 --> 00:10:21,960 Speaker 3: and actually enjoy the process as well, and not have 220 00:10:22,040 --> 00:10:23,920 Speaker 3: to give up a lot of your health markets as well. 221 00:10:23,960 --> 00:10:24,439 Speaker 2: You should have. 222 00:10:24,400 --> 00:10:27,199 Speaker 3: Tons of energy, your digestion should be good, your hormone 223 00:10:27,200 --> 00:10:29,920 Speaker 3: should be stable, your craving should be under control. That 224 00:10:30,080 --> 00:10:33,760 Speaker 3: is a lifelong healthy diet and lifestyle which can also 225 00:10:33,840 --> 00:10:36,559 Speaker 3: be assisted with some fat loss as well, and not 226 00:10:36,640 --> 00:10:38,959 Speaker 3: just getting caught up in diet culture. So really think 227 00:10:39,000 --> 00:10:41,480 Speaker 3: about your health and how you actually feel at the 228 00:10:41,559 --> 00:10:42,520 Speaker 3: end of the day as well. 229 00:10:42,800 --> 00:10:47,120 Speaker 1: Al rightly, and we'll changing our topics moving on, of course. 230 00:10:47,160 --> 00:10:49,920 Speaker 1: A couple of weeks ago we released the Peri Plan, 231 00:10:50,600 --> 00:10:52,800 Speaker 1: which we have been working on for a while to 232 00:10:52,880 --> 00:10:56,960 Speaker 1: really target the hormonal changes of perimenopause and one of 233 00:10:57,000 --> 00:10:59,679 Speaker 1: the generally speaking, when we get messages they go to 234 00:10:59,800 --> 00:11:01,360 Speaker 1: LEA and so Poorlyenne has to do some of the 235 00:11:01,400 --> 00:11:04,800 Speaker 1: admint And we had a lot of questions from women 236 00:11:04,880 --> 00:11:07,240 Speaker 1: who were a little bit older, say fifty sixties, who 237 00:11:07,240 --> 00:11:10,600 Speaker 1: had actually gone through menopause. So menopause is the actual 238 00:11:10,640 --> 00:11:14,199 Speaker 1: time of the last menstrual cycle where you will no 239 00:11:14,280 --> 00:11:17,160 Speaker 1: longer have a period, and sort of you wouldn't say 240 00:11:17,160 --> 00:11:21,040 Speaker 1: the symptoms completely resolve, but it's a different phase. And 241 00:11:21,120 --> 00:11:24,400 Speaker 1: certainly the first thing I will say is that the 242 00:11:24,480 --> 00:11:29,439 Speaker 1: dietary information for perimenopause isn't significantly different to that of menopause. 243 00:11:29,880 --> 00:11:32,760 Speaker 1: It's rather just I guess, trying to ride off some 244 00:11:32,840 --> 00:11:35,000 Speaker 1: of the hormones that may still be operating. You still 245 00:11:35,000 --> 00:11:37,760 Speaker 1: have some levels of estrogen and being on top of 246 00:11:37,760 --> 00:11:41,520 Speaker 1: that curve rather than waiting until full menopause when there'll 247 00:11:41,559 --> 00:11:43,680 Speaker 1: be mark fluctuations in your hormone levels. 248 00:11:43,679 --> 00:11:45,480 Speaker 2: And I'm not a medical doctor, I. 249 00:11:45,480 --> 00:11:48,360 Speaker 1: Would certainly advise any women in their forties and fifties 250 00:11:48,360 --> 00:11:51,360 Speaker 1: who are noticing changes in their cycle to consult with 251 00:11:51,400 --> 00:11:55,079 Speaker 1: a GP gynecologist who has a special interest in perimenopause 252 00:11:55,360 --> 00:11:57,959 Speaker 1: because things like hormone replacement therapy and and if you're 253 00:11:58,000 --> 00:12:01,280 Speaker 1: considering it all there'll be benefits for you, is best 254 00:12:01,480 --> 00:12:04,600 Speaker 1: advised before you actually hit menopause. Once the hormone levels 255 00:12:04,640 --> 00:12:07,840 Speaker 1: are actually significantly lower, it's not as easy or ideal 256 00:12:07,880 --> 00:12:10,320 Speaker 1: to start that. So that's a guide for all of 257 00:12:10,320 --> 00:12:12,559 Speaker 1: our listeners. If you are in those years, definitely keep 258 00:12:12,559 --> 00:12:14,840 Speaker 1: on top of your estrogen levels. They have such profound 259 00:12:15,280 --> 00:12:17,400 Speaker 1: impact over how you feel each day and of course 260 00:12:17,440 --> 00:12:20,320 Speaker 1: the way your body stores fat. But for women who 261 00:12:20,320 --> 00:12:24,200 Speaker 1: have gone through menopause, the basic information, which is around 262 00:12:24,559 --> 00:12:29,280 Speaker 1: eating more protein and reducing the carbohydrate down and relieving 263 00:12:29,440 --> 00:12:32,600 Speaker 1: symptoms like flushes or poor sleep with an anti inflammatory diet, 264 00:12:32,640 --> 00:12:35,839 Speaker 1: all remain the same. So certainly the information for PERI 265 00:12:36,160 --> 00:12:38,800 Speaker 1: is exactly not exactly the same, but similar and will 266 00:12:38,840 --> 00:12:41,680 Speaker 1: only be beneficial if you also have gone through menopause. 267 00:12:42,280 --> 00:12:43,960 Speaker 1: But a couple of other things we wanted to talk 268 00:12:43,960 --> 00:12:46,559 Speaker 1: about in terms of specifics to really start to pay 269 00:12:46,559 --> 00:12:49,840 Speaker 1: attention to in those fifty sixties and beyond, given that 270 00:12:49,880 --> 00:12:53,400 Speaker 1: we're really trying to prime women to have long, healthy, agile, 271 00:12:53,440 --> 00:12:57,240 Speaker 1: fit lives throughout those senior middle senior years, You've got 272 00:12:57,280 --> 00:13:01,920 Speaker 1: to be onto your bone density because calcium requirements significantly increase. 273 00:13:01,960 --> 00:13:05,240 Speaker 1: It's about twelve hundred milligrams per day, which is a 274 00:13:05,360 --> 00:13:07,080 Speaker 1: huge amount of land, and particularly if you're not a 275 00:13:07,120 --> 00:13:10,079 Speaker 1: dairy consumer, it's very very difficult to get that from food. 276 00:13:10,360 --> 00:13:12,840 Speaker 1: There's some superfoods that can give it, like on Hold Tahiti, 277 00:13:12,880 --> 00:13:16,000 Speaker 1: for example, salmon with bones in it. There's some strategies, 278 00:13:16,000 --> 00:13:18,240 Speaker 1: but certainly you would want to be paying very careful 279 00:13:18,280 --> 00:13:20,440 Speaker 1: attention to your calcium and make sure you're getting enough. 280 00:13:20,800 --> 00:13:23,800 Speaker 1: You would certainly want to be have advice on supplementation. 281 00:13:23,880 --> 00:13:26,440 Speaker 1: You wouldn't want to be supplementing without some guidance because, 282 00:13:26,480 --> 00:13:30,160 Speaker 1: like anything, aggressive supplementation with calcium is not always indicated, 283 00:13:30,200 --> 00:13:31,520 Speaker 1: so you want advice on that first. 284 00:13:31,720 --> 00:13:32,720 Speaker 2: But perhaps the most. 285 00:13:32,480 --> 00:13:35,160 Speaker 1: Importantly leanne I would certainly want any of my clients 286 00:13:35,160 --> 00:13:37,319 Speaker 1: in their fifties to be having a bone density scan. 287 00:13:37,840 --> 00:13:40,760 Speaker 1: It's a little bit like a calcium score of the heart. 288 00:13:40,880 --> 00:13:43,280 Speaker 1: You know, it's fine to get a cholesterol reading, but 289 00:13:43,360 --> 00:13:45,760 Speaker 1: if you don't have calcification in the heart, it completely 290 00:13:45,840 --> 00:13:49,280 Speaker 1: changes the approach there, and the same with bone density. 291 00:13:49,400 --> 00:13:51,440 Speaker 1: If you haven't got a huge calcium intate, but your 292 00:13:51,480 --> 00:13:54,320 Speaker 1: bone density is fine, it's a different prescription. So you 293 00:13:54,320 --> 00:13:56,400 Speaker 1: certainly would want a bone density scan and be very 294 00:13:56,400 --> 00:13:59,280 Speaker 1: across whether you're at risk of osteopenia or stereoporosis. 295 00:13:59,280 --> 00:14:00,400 Speaker 2: Moving into those is. 296 00:14:00,559 --> 00:14:02,959 Speaker 1: Because that intern LYAM will advise you on what you 297 00:14:03,000 --> 00:14:05,640 Speaker 1: should be doing with your exercise. So here, of course, 298 00:14:05,679 --> 00:14:07,600 Speaker 1: on the nutrition couch, we talk a lot about food 299 00:14:07,600 --> 00:14:11,080 Speaker 1: where dietitians, but exercise goes hand in hand and becomes 300 00:14:11,160 --> 00:14:15,920 Speaker 1: I would argue, lean even more important in the postmenopausal 301 00:14:16,000 --> 00:14:19,120 Speaker 1: years because one, you want to keep on top of 302 00:14:19,200 --> 00:14:22,040 Speaker 1: body composition and fat mass. You want to keep on 303 00:14:22,120 --> 00:14:25,400 Speaker 1: top of resistance training to maintain your strength and agility, 304 00:14:25,720 --> 00:14:27,720 Speaker 1: and that is going to have a very important role 305 00:14:27,760 --> 00:14:30,840 Speaker 1: to play in maintaining your bone density. So if you 306 00:14:30,960 --> 00:14:35,920 Speaker 1: haven't seen an exercise physiologist and have an exercise prescription written, 307 00:14:36,080 --> 00:14:38,080 Speaker 1: that is something I would really advise you to do. 308 00:14:38,160 --> 00:14:40,760 Speaker 1: Even above and beyond seeing a dietitian, I would argue 309 00:14:40,960 --> 00:14:44,400 Speaker 1: that's possibly even more important. You want to absolutely be 310 00:14:44,440 --> 00:14:46,840 Speaker 1: across your hormone levels. You want to know exactly where 311 00:14:46,840 --> 00:14:48,680 Speaker 1: your estrogen is up to it and have an in 312 00:14:48,720 --> 00:14:51,160 Speaker 1: depth discussion with your medical practitioner about what you want 313 00:14:51,200 --> 00:14:53,880 Speaker 1: to do in terms of any hormone replacement, keeping in 314 00:14:53,880 --> 00:14:57,080 Speaker 1: mind that that can be quite a powerful anti aging tool, 315 00:14:57,360 --> 00:15:01,240 Speaker 1: both aesthetically and from a cellular composition, and so very 316 00:15:01,280 --> 00:15:02,920 Speaker 1: important to be on top of that and making an 317 00:15:02,960 --> 00:15:05,200 Speaker 1: informed decision about the way you want to manage it, 318 00:15:05,280 --> 00:15:08,120 Speaker 1: rather than waiting until you're, you know, really feeling not 319 00:15:08,240 --> 00:15:11,120 Speaker 1: great and your skin's dry and your bits aren't working 320 00:15:11,120 --> 00:15:12,680 Speaker 1: well before you think, oh, hang on, I could have 321 00:15:12,720 --> 00:15:13,280 Speaker 1: done something. 322 00:15:13,120 --> 00:15:13,840 Speaker 2: A few years ago. 323 00:15:14,440 --> 00:15:16,720 Speaker 1: And then finally, and most importantly from our perspective, you 324 00:15:16,760 --> 00:15:18,920 Speaker 1: want to keep a very close eye on your insulin 325 00:15:18,920 --> 00:15:22,080 Speaker 1: and gluecose levels and your waist measurement. Now, Leanna and 326 00:15:22,080 --> 00:15:24,200 Speaker 1: I speak a lot about not being an obsessive wayer, 327 00:15:24,640 --> 00:15:26,560 Speaker 1: but I think being on top of your waist and 328 00:15:26,600 --> 00:15:28,800 Speaker 1: making sure it doesn't creep up is very powerful. 329 00:15:29,280 --> 00:15:30,440 Speaker 2: Ideally, would like waste to. 330 00:15:30,400 --> 00:15:33,880 Speaker 1: Be less than eighty centimeters, certainly below ninety centimeters, and 331 00:15:33,920 --> 00:15:36,040 Speaker 1: that's something to pay a lot of attention to. And 332 00:15:36,120 --> 00:15:38,720 Speaker 1: I'll just drop in a case study before I hand 333 00:15:38,760 --> 00:15:40,360 Speaker 1: to you, Land, because I'm sure you've got some tips 334 00:15:40,360 --> 00:15:43,400 Speaker 1: as well. One of my clients is in her seventies 335 00:15:44,440 --> 00:15:48,520 Speaker 1: and she had come back with quite a high waist measurement. 336 00:15:48,640 --> 00:15:50,840 Speaker 1: It was over one hundred centimeters and we did struggle 337 00:15:50,880 --> 00:15:53,640 Speaker 1: a little bit with weight, and then her glucose had 338 00:15:53,640 --> 00:15:55,760 Speaker 1: been on the increase, so it wasn't abnormally high, but 339 00:15:55,800 --> 00:15:57,400 Speaker 1: it had sort of crept up from four up to 340 00:15:57,440 --> 00:16:00,440 Speaker 1: the high fives. And the weight loss, it was getting 341 00:16:00,440 --> 00:16:01,840 Speaker 1: some weight loss with me, but it was on the 342 00:16:01,920 --> 00:16:04,520 Speaker 1: slow side, which is expected in your seventies, but it 343 00:16:04,600 --> 00:16:07,840 Speaker 1: was sort of quite slow. And sure enough, the great 344 00:16:07,880 --> 00:16:10,840 Speaker 1: GP who was rural, did some inchelin testing for me 345 00:16:10,880 --> 00:16:13,760 Speaker 1: and she indeed has inshown resistance and now the doctor 346 00:16:13,800 --> 00:16:16,880 Speaker 1: has medicated that and ultimately will stop that client getting diabetes. 347 00:16:17,000 --> 00:16:20,040 Speaker 1: So those kind of tests, even in your sixties seventies, 348 00:16:20,040 --> 00:16:21,600 Speaker 1: you want to be on top of because you certainly 349 00:16:21,680 --> 00:16:24,360 Speaker 1: don't want high blood glucose levels in the background. It's 350 00:16:24,400 --> 00:16:26,440 Speaker 1: not great for aging, it's not great for brain health, 351 00:16:26,760 --> 00:16:29,600 Speaker 1: not great for circulation, and certainly not good for blood 352 00:16:29,600 --> 00:16:32,680 Speaker 1: glucose management. So it happens all the time, and these 353 00:16:32,680 --> 00:16:34,560 Speaker 1: are tests you want to be really onto in terms 354 00:16:34,560 --> 00:16:38,080 Speaker 1: of positive aging, rather than waiting until something goes wrong 355 00:16:38,120 --> 00:16:39,000 Speaker 1: before you action it. 356 00:16:39,640 --> 00:16:41,960 Speaker 3: Hundred percent, I think you've covered it all really nicely, 357 00:16:42,000 --> 00:16:44,200 Speaker 3: So I think the key takeaway was really, if you 358 00:16:44,200 --> 00:16:46,000 Speaker 3: are on, if you DD, you are going through metopause 359 00:16:46,080 --> 00:16:48,760 Speaker 3: or you have been through menopause. The periplan is still 360 00:16:48,880 --> 00:16:50,880 Speaker 3: very very relevant and as we said, you can still 361 00:16:50,920 --> 00:16:53,360 Speaker 3: action all of the areas in there. It's still very 362 00:16:53,360 --> 00:16:55,360 Speaker 3: good in terms of health and the life stage that 363 00:16:55,400 --> 00:16:57,240 Speaker 3: you're at as well. And I will just say with 364 00:16:57,320 --> 00:16:59,480 Speaker 3: the bone density I do use that a lot, even 365 00:16:59,640 --> 00:17:02,000 Speaker 3: with some my younger ladies, even if they're not in metopause, 366 00:17:02,040 --> 00:17:04,320 Speaker 3: even if they're not going through perry or the years away, 367 00:17:04,640 --> 00:17:06,560 Speaker 3: I like to use a bone density scan just to 368 00:17:06,640 --> 00:17:09,639 Speaker 3: check because younger people, particularly if you have a relationship 369 00:17:09,680 --> 00:17:11,720 Speaker 3: with disordered eating and that sort of thing, can also 370 00:17:11,760 --> 00:17:15,160 Speaker 3: be at risk of osteoporosis ostopenia as well. So getting 371 00:17:15,200 --> 00:17:18,080 Speaker 3: something like a Dexis scan is really really beneficial. And 372 00:17:18,119 --> 00:17:19,960 Speaker 3: depending on your level of health cover and if there's 373 00:17:19,960 --> 00:17:23,320 Speaker 3: a dietitian associated with the Dexa clinic and they'll actually 374 00:17:23,320 --> 00:17:26,119 Speaker 3: read through your results, you may actually be eligible to 375 00:17:26,160 --> 00:17:27,800 Speaker 3: get a little bit of rebate with that as well. 376 00:17:27,840 --> 00:17:29,480 Speaker 3: I know that when I've been to Dexis scans in 377 00:17:29,480 --> 00:17:31,880 Speaker 3: the past, they've had a dietitian in clinic, they've gone 378 00:17:31,920 --> 00:17:33,639 Speaker 3: through those results with me, and I've been able to 379 00:17:33,640 --> 00:17:35,560 Speaker 3: claim some of that back on private health as well, 380 00:17:35,680 --> 00:17:37,840 Speaker 3: so really just have a chat with your healthcare fund 381 00:17:37,880 --> 00:17:39,919 Speaker 3: and see if you can get it. But it's absolutely 382 00:17:39,960 --> 00:17:42,680 Speaker 3: something that you want to stay on top of, particularly 383 00:17:42,720 --> 00:17:45,560 Speaker 3: in those menopause or years, but also earlier as well. 384 00:17:45,600 --> 00:17:47,520 Speaker 3: There's no reason that younger people can't go and get 385 00:17:47,520 --> 00:17:50,400 Speaker 3: their bone density checked, particularly if you don't do weight 386 00:17:50,440 --> 00:17:53,159 Speaker 3: based training or resistance based training and you know that 387 00:17:53,200 --> 00:17:55,760 Speaker 3: your coucium intake is low, or you just don't enjoy 388 00:17:55,880 --> 00:17:59,879 Speaker 3: drinking dairy or eating bony fish or having things like 389 00:17:59,880 --> 00:18:02,760 Speaker 3: that housing's at tofu. So just a couple of key points. 390 00:18:02,880 --> 00:18:04,800 Speaker 3: Even though you're not in metopause, some of those key 391 00:18:04,840 --> 00:18:07,119 Speaker 3: points from a health perspective are really relevant to a 392 00:18:07,119 --> 00:18:07,960 Speaker 3: lot of us as well. 393 00:18:08,400 --> 00:18:11,240 Speaker 1: True all right, Well, for our final segment of this show, 394 00:18:11,320 --> 00:18:13,399 Speaker 1: we had a listener question come through from a insta 395 00:18:13,480 --> 00:18:15,040 Speaker 1: and that's a great place to send us idea for 396 00:18:15,080 --> 00:18:17,280 Speaker 1: content or questions. We often do pull them from that 397 00:18:17,320 --> 00:18:19,760 Speaker 1: when we're putting our scripts together, so keep them coming. 398 00:18:20,320 --> 00:18:22,520 Speaker 1: And it was actually a really interesting one because we 399 00:18:22,520 --> 00:18:24,800 Speaker 1: haven't discussed this before. We've come on today, Lean and 400 00:18:24,840 --> 00:18:27,439 Speaker 1: I'm interested to see what you say because we are 401 00:18:27,480 --> 00:18:30,000 Speaker 1: seeing an increase in the number of low sugar, say 402 00:18:30,080 --> 00:18:33,880 Speaker 1: chocolate bars, baking goods, you know, like there's low sugar cakes, 403 00:18:34,480 --> 00:18:37,680 Speaker 1: like snack bars, like kind of chocolate e bars, chocolate 404 00:18:37,720 --> 00:18:40,960 Speaker 1: replacements like choc bits that are low sugar. And the 405 00:18:41,040 --> 00:18:44,720 Speaker 1: question is are they actually better for us? So I'm 406 00:18:44,720 --> 00:18:46,439 Speaker 1: going to get your take on it first, because I 407 00:18:46,440 --> 00:18:47,840 Speaker 1: haven't I don't know what you think. 408 00:18:48,200 --> 00:18:50,840 Speaker 3: I reckon that this is probably a little bit shocking 409 00:18:50,840 --> 00:18:53,960 Speaker 3: to people, but I'm going to say no. But I 410 00:18:54,000 --> 00:18:56,199 Speaker 3: have a reason for that because what I've found in 411 00:18:56,200 --> 00:18:59,320 Speaker 3: my experience working with thousands of clients over the last 412 00:18:59,359 --> 00:19:02,040 Speaker 3: ten years, when we tend to make things that are 413 00:19:02,080 --> 00:19:04,679 Speaker 3: better for us, we tend to eat more. Right, So 414 00:19:04,720 --> 00:19:07,439 Speaker 3: we're making this brownie and we're replacing it, you know, 415 00:19:07,440 --> 00:19:09,320 Speaker 3: we put some sweet potato in there, we put some 416 00:19:09,359 --> 00:19:11,560 Speaker 3: low sugar replacement in there, we put like a higher 417 00:19:11,600 --> 00:19:14,560 Speaker 3: protein flower in there. Rather than just making your brownie, 418 00:19:14,560 --> 00:19:17,199 Speaker 3: cutting it into say small slices and having a small piece, 419 00:19:17,760 --> 00:19:20,440 Speaker 3: what happens is clients tend to have two three four, 420 00:19:20,480 --> 00:19:23,119 Speaker 3: They have half the dan brownie because they have this 421 00:19:23,200 --> 00:19:26,400 Speaker 3: perception that it's healthier. They tend to eat two three 422 00:19:26,480 --> 00:19:28,840 Speaker 3: four times as much. So I've always been a big 423 00:19:28,880 --> 00:19:31,560 Speaker 3: believer when I say to my clients, eat true soul foods, 424 00:19:31,560 --> 00:19:33,840 Speaker 3: So eat foods that are going to give you maximum 425 00:19:33,920 --> 00:19:37,760 Speaker 3: enjoyment and maximum satisfaction. So that's what I'm talking with 426 00:19:37,800 --> 00:19:41,760 Speaker 3: my adult based clients. If you're baking regularly for small children, 427 00:19:42,200 --> 00:19:44,280 Speaker 3: you're baking for your granny and she has something every 428 00:19:44,359 --> 00:19:47,480 Speaker 3: day and she's hiabetic, yes, perhaps these options are better. 429 00:19:47,560 --> 00:19:50,600 Speaker 3: Like using an alternative sugar replacement is a little bit better. 430 00:19:50,880 --> 00:19:53,720 Speaker 3: Using a lower sugar dark chocolate maybe a little bit better. 431 00:19:53,720 --> 00:19:56,479 Speaker 3: If you regularly bake cupcakes every week for your kids, 432 00:19:56,600 --> 00:19:58,520 Speaker 3: that might be a better option. But in terms of 433 00:19:58,560 --> 00:20:00,760 Speaker 3: my clients, I really don't think courage them to bake, 434 00:20:00,800 --> 00:20:02,960 Speaker 3: because then they've got like twenty four cup peaks sitting 435 00:20:02,960 --> 00:20:04,719 Speaker 3: on the table, there's a whole slab of brownie on 436 00:20:04,720 --> 00:20:07,560 Speaker 3: the bench. But if they do have young children, I 437 00:20:07,720 --> 00:20:10,560 Speaker 3: generally say, either bake it and freeze it. You can 438 00:20:10,720 --> 00:20:12,960 Speaker 3: use things like you know, the sugar replacements, but I'm 439 00:20:12,960 --> 00:20:15,240 Speaker 3: not a big fan. I personally don't use my personally 440 00:20:15,240 --> 00:20:17,679 Speaker 3: don't bake a lot because I really do feel like 441 00:20:17,760 --> 00:20:22,080 Speaker 3: when we're working with alternative like healthier type recipes, people 442 00:20:22,119 --> 00:20:24,959 Speaker 3: tend to eat far more, which kind of just you know, 443 00:20:25,320 --> 00:20:27,439 Speaker 3: discounts the fact that we made it a healthier variety. 444 00:20:27,440 --> 00:20:29,840 Speaker 3: If we're going to have two three four cookies versus 445 00:20:29,840 --> 00:20:31,480 Speaker 3: just a really small one and made it with the 446 00:20:31,520 --> 00:20:34,679 Speaker 3: full sugar alternative, that's always sort of been my stance. 447 00:20:34,760 --> 00:20:37,560 Speaker 3: I feel like we overdo it because we think it's healthier. 448 00:20:38,000 --> 00:20:40,240 Speaker 3: I mean, if you are able to control your portions, 449 00:20:40,280 --> 00:20:42,640 Speaker 3: and sure'll go ahead. But I just can't get past 450 00:20:42,720 --> 00:20:44,199 Speaker 3: the taste of a lot of these things, Like I 451 00:20:44,200 --> 00:20:46,600 Speaker 3: don't like the after taste of a lot of the 452 00:20:46,680 --> 00:20:48,920 Speaker 3: artificial sweetness, even if they are a bit natural. I 453 00:20:48,920 --> 00:20:51,040 Speaker 3: don't like the art's taste of things like the sugar 454 00:20:51,040 --> 00:20:53,600 Speaker 3: free chocolate bars, so me personally, I'm not a fan 455 00:20:53,640 --> 00:20:56,439 Speaker 3: of them. I'd rather use real sugar, real butter, real chocolate. 456 00:20:56,440 --> 00:20:58,960 Speaker 3: If I'm baking, because I do it so rarely, or 457 00:20:59,000 --> 00:21:00,639 Speaker 3: if I go and have a tree at a cafe, 458 00:21:00,720 --> 00:21:04,040 Speaker 3: again it's only every month or two, i might just 459 00:21:04,080 --> 00:21:06,440 Speaker 3: get something and it's like the full you know, full sugar, 460 00:21:06,520 --> 00:21:08,879 Speaker 3: full fat variety and whatever that might be. I'm a 461 00:21:08,880 --> 00:21:12,280 Speaker 3: big fan of less frequent but enjoying the real thing. 462 00:21:12,400 --> 00:21:15,080 Speaker 3: So I guess it comes down to how frequently you're 463 00:21:15,200 --> 00:21:18,080 Speaker 3: enjoying or baking these things is probably the big question. 464 00:21:18,119 --> 00:21:20,840 Speaker 3: It's probably not a black or white answer in my behalf, 465 00:21:20,880 --> 00:21:23,040 Speaker 3: But if I had to choose a side, I'm probably 466 00:21:23,080 --> 00:21:25,560 Speaker 3: more on the No, I prefer the real deal and 467 00:21:25,600 --> 00:21:27,639 Speaker 3: having a smaller portion of it side of things. 468 00:21:28,240 --> 00:21:29,960 Speaker 2: Yeah, I don't. I tell you what I don't like 469 00:21:30,000 --> 00:21:30,480 Speaker 2: about them. 470 00:21:30,880 --> 00:21:34,960 Speaker 1: I don't like the formulated foods like the chocolate bars, 471 00:21:35,160 --> 00:21:38,120 Speaker 1: or in the baking section, the cakes that all sugar, 472 00:21:38,119 --> 00:21:40,000 Speaker 1: because when you look at that ingredient list, it is 473 00:21:40,040 --> 00:21:43,600 Speaker 1: so heavily processed. So to try and make chocolate that 474 00:21:43,600 --> 00:21:46,120 Speaker 1: doesn't have sugar, it's to me, it's not chocolate. It's 475 00:21:46,160 --> 00:21:49,119 Speaker 1: a formulated mix of processed ingredients. 476 00:21:49,200 --> 00:21:52,480 Speaker 3: It's also so expensive. The cost is another thing. It's 477 00:21:52,560 --> 00:21:53,320 Speaker 3: really expensive. 478 00:21:53,440 --> 00:21:54,240 Speaker 2: It's expensive. 479 00:21:54,760 --> 00:21:56,600 Speaker 1: So what I'll say to clients is if they love 480 00:21:56,640 --> 00:21:59,240 Speaker 1: those kind of treat bars, like the no shoe for example, 481 00:21:59,240 --> 00:22:01,040 Speaker 1: I've got a few clients here love those little sneaker 482 00:22:01,080 --> 00:22:01,560 Speaker 1: type barts. 483 00:22:02,000 --> 00:22:02,720 Speaker 2: If they want to. 484 00:22:02,760 --> 00:22:05,560 Speaker 1: Use that discretionary calorie for that and they enjoy it, 485 00:22:05,680 --> 00:22:08,800 Speaker 1: no problem. But I certainly don't actively encourage it. And 486 00:22:08,840 --> 00:22:11,200 Speaker 1: I certainly don't buy or use things like no sugar 487 00:22:11,320 --> 00:22:15,560 Speaker 1: chocolate bits. I will use, say the sugar replacements, like 488 00:22:15,600 --> 00:22:18,160 Speaker 1: the brown sugar that's got less sugar. I think that's 489 00:22:18,240 --> 00:22:21,320 Speaker 1: quite good. But they're expensive as well, so I'm with you. 490 00:22:21,400 --> 00:22:24,120 Speaker 1: I think they're heavily processed and formulated. I saw actually 491 00:22:24,400 --> 00:22:27,080 Speaker 1: there's a pizza as well that's like really low carb, 492 00:22:27,240 --> 00:22:29,920 Speaker 1: and I just think if you having pizza, it's got carbs. 493 00:22:30,000 --> 00:22:31,960 Speaker 1: You know, make your own on a So I'm a 494 00:22:31,960 --> 00:22:35,120 Speaker 1: bit the same. I prefer less processing, and I am 495 00:22:35,160 --> 00:22:37,840 Speaker 1: sort of with baked goods in particular and chocolate. I'm like, 496 00:22:37,880 --> 00:22:39,520 Speaker 1: you better to have a small amount of the real 497 00:22:39,600 --> 00:22:42,280 Speaker 1: thing as opposed to have that spend a lot of 498 00:22:42,280 --> 00:22:45,200 Speaker 1: money and think it's healthier because you're certainly not pulling 499 00:22:45,200 --> 00:22:47,879 Speaker 1: a whole lot of nutrition from that formulated type of product. 500 00:22:48,280 --> 00:22:50,159 Speaker 3: Yeah, it reminds me of been let loose. You've got 501 00:22:50,200 --> 00:22:51,920 Speaker 3: ice creams, so you can need an entire pint for 502 00:22:52,040 --> 00:22:53,879 Speaker 3: what are it like one hundred and fifty calories? But 503 00:22:53,920 --> 00:22:55,600 Speaker 3: I'm like, why would you need that much ice cream? 504 00:22:55,600 --> 00:22:58,719 Speaker 3: You'd feel sick afterwards, Versus I'd rather just have one 505 00:22:58,800 --> 00:23:01,000 Speaker 3: or two tablespoons of the deal like some bed and 506 00:23:01,040 --> 00:23:03,800 Speaker 3: Jerry's or something, and be really satisfied versus sitting down 507 00:23:03,800 --> 00:23:05,960 Speaker 3: to an entire pint of ice cream. Like nobody needs 508 00:23:06,000 --> 00:23:07,840 Speaker 3: to eat that much food, so I feel like it 509 00:23:07,960 --> 00:23:10,480 Speaker 3: primes us to overeat a lot of the time, which 510 00:23:10,480 --> 00:23:12,520 Speaker 3: is why I've generally been sort of a hard no 511 00:23:12,680 --> 00:23:15,719 Speaker 3: for most of my clients on those like healthier, lower calorie, 512 00:23:15,720 --> 00:23:16,920 Speaker 3: lower sugar alternatives. 513 00:23:17,000 --> 00:23:19,120 Speaker 2: That's sort of my take home, all right. 514 00:23:19,160 --> 00:23:20,439 Speaker 1: Well, that brings us to the end of the Nutrition 515 00:23:20,560 --> 00:23:23,560 Speaker 1: Couch for another Sunday. If you haven't already, please subscribe 516 00:23:23,560 --> 00:23:26,040 Speaker 1: and certainly tell your friends so we can continue to grow. 517 00:23:26,400 --> 00:23:29,840 Speaker 1: We have our weekly Motivational Wednesday episode drop each week, 518 00:23:29,920 --> 00:23:32,560 Speaker 1: so make sure you tune into that. And we've recently 519 00:23:32,600 --> 00:23:35,879 Speaker 1: released the Perry Plan for anyone in their forties or 520 00:23:35,880 --> 00:23:37,760 Speaker 1: fifties who need some help guiding their nutrition. 521 00:23:38,200 --> 00:23:40,200 Speaker 2: And we look forward to seeing you Wednesday. Catch you 522 00:23:40,240 --> 00:23:40,840 Speaker 2: guys next week.