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