1 00:00:00,640 --> 00:00:04,000 Speaker 1: Well it's twenty and twenty three, Happy New Year, and 2 00:00:04,120 --> 00:00:07,040 Speaker 1: welcome back to the Nutrition Couch. How are you feeling 3 00:00:07,080 --> 00:00:10,719 Speaker 1: after Christmas? Are you energized, are you excited? Or do 4 00:00:10,760 --> 00:00:13,280 Speaker 1: you feel like you need a bit of a diet reset. 5 00:00:13,680 --> 00:00:16,720 Speaker 1: Well you're in luck because today on the Nutrition Couch, 6 00:00:16,840 --> 00:00:19,479 Speaker 1: Susie and I share our best tips on how to 7 00:00:19,560 --> 00:00:21,840 Speaker 1: reset your dart and get back on track for a 8 00:00:21,880 --> 00:00:25,920 Speaker 1: healthy twenty twenty three. Okay, I'm Leanne Ward and I'm 9 00:00:25,920 --> 00:00:29,400 Speaker 1: Suzy Burrow and we renew The Nutrition Couch, the biweekly 10 00:00:29,520 --> 00:00:32,040 Speaker 1: podcast that keeps you up to date on everything that 11 00:00:32,120 --> 00:00:34,559 Speaker 1: you need to know in the world of nutrition. So 12 00:00:34,640 --> 00:00:37,240 Speaker 1: as well as getting back on track after Christmas, today 13 00:00:37,280 --> 00:00:40,840 Speaker 1: we share the latest research on New Year's diet resolutions, 14 00:00:40,960 --> 00:00:43,559 Speaker 1: and our listener question is on eating low carb and 15 00:00:43,560 --> 00:00:47,000 Speaker 1: should we always choose low carb products? But to kick 16 00:00:47,080 --> 00:00:50,800 Speaker 1: us off this episode, Susie, on last year's New Year's Potty, 17 00:00:50,840 --> 00:00:53,360 Speaker 1: we talked about a word for the year. So we 18 00:00:53,360 --> 00:00:55,640 Speaker 1: didn't say we wanted to set New year resolutions. We 19 00:00:55,680 --> 00:00:57,640 Speaker 1: just said we wanted to have like a focus or 20 00:00:57,720 --> 00:01:00,240 Speaker 1: a buzzword for the year. And I actually I can't 21 00:01:00,240 --> 00:01:03,600 Speaker 1: even remember what either of us said, but starting afresh 22 00:01:03,640 --> 00:01:06,160 Speaker 1: this year, what is your word for the year? 23 00:01:06,440 --> 00:01:08,720 Speaker 2: And it's so funny because you're right, I can't remember 24 00:01:08,720 --> 00:01:11,440 Speaker 2: my word from last year, which isn't only organized, But 25 00:01:11,600 --> 00:01:15,680 Speaker 2: this year my word is gently, So just go gently. 26 00:01:15,720 --> 00:01:19,320 Speaker 2: I've got, you know, lots of things happening that are changes, 27 00:01:20,200 --> 00:01:24,240 Speaker 2: and I just want to be gentle because my natural 28 00:01:24,280 --> 00:01:28,240 Speaker 2: personality is to be quite driven and pushy and you know, 29 00:01:28,280 --> 00:01:30,399 Speaker 2: and I'm sort of not sure what's going to actually 30 00:01:30,400 --> 00:01:32,520 Speaker 2: pan out, so I'm gently it is. I want to 31 00:01:32,520 --> 00:01:36,280 Speaker 2: be gentle to myself and go gently, you know, forward 32 00:01:36,720 --> 00:01:39,240 Speaker 2: and rather than to gun home and just see what 33 00:01:39,360 --> 00:01:42,720 Speaker 2: the universe has in store. So what about you. I 34 00:01:42,760 --> 00:01:43,880 Speaker 2: haven't talked about this before. 35 00:01:44,040 --> 00:01:45,440 Speaker 1: I like it. I was just you put me on 36 00:01:45,440 --> 00:01:48,200 Speaker 1: the spot. But I feel like mine's going to be 37 00:01:48,280 --> 00:01:49,960 Speaker 1: very similar to yours, and I feel like mine's going 38 00:01:50,000 --> 00:01:52,920 Speaker 1: to be balanced, because I must admit I'm feeling pretty 39 00:01:52,920 --> 00:01:54,920 Speaker 1: burnt out. We are recording this very late on a 40 00:01:54,960 --> 00:01:57,880 Speaker 1: Sunday night, and what's today to day, the eighteenth of December, 41 00:01:57,880 --> 00:01:59,680 Speaker 1: so there's not even New Years yet. We're pre recording. 42 00:01:59,680 --> 00:02:01,960 Speaker 1: We must submit, but I just I'm feeling a little 43 00:02:02,000 --> 00:02:03,760 Speaker 1: bit burnt out from the year. We haven't really had 44 00:02:03,840 --> 00:02:06,160 Speaker 1: much breaks. We've had a very busy year. We've had 45 00:02:06,160 --> 00:02:08,280 Speaker 1: a lot of growth this year, and so I feel 46 00:02:08,280 --> 00:02:09,760 Speaker 1: like next year for me, it's going to be a 47 00:02:09,800 --> 00:02:12,040 Speaker 1: really busy year, and I feel like I just need 48 00:02:12,080 --> 00:02:15,320 Speaker 1: to incorporate some form of balance in every aspect of 49 00:02:15,360 --> 00:02:17,520 Speaker 1: my life. So mine's going to be balanced. I like that. 50 00:02:17,680 --> 00:02:19,480 Speaker 2: I like that, and I think you sometimes have those 51 00:02:19,560 --> 00:02:22,720 Speaker 2: years which are really pushy and going forward. In other 52 00:02:22,760 --> 00:02:25,160 Speaker 2: years it's just about consolidating and taking a bit of 53 00:02:25,160 --> 00:02:29,000 Speaker 2: a load off. So yeah, I like that very much, 54 00:02:29,040 --> 00:02:31,799 Speaker 2: and it's got a nice ease to it, hopefully as 55 00:02:31,800 --> 00:02:35,280 Speaker 2: we move into a shiny twenty twenty three, and hopefully 56 00:02:35,280 --> 00:02:36,600 Speaker 2: it's it's a good one. 57 00:02:37,280 --> 00:02:39,799 Speaker 1: All right. Well, the holidays are over, as we you know, say, 58 00:02:39,800 --> 00:02:43,120 Speaker 1: there's some pre recording, but it is time to get 59 00:02:43,160 --> 00:02:45,520 Speaker 1: our diet back on track. So we thought it would 60 00:02:45,520 --> 00:02:48,360 Speaker 1: benefit our listeners to hear what Susie and I generally 61 00:02:48,400 --> 00:02:52,119 Speaker 1: discussed with our clients when they come in and they say, oh, 62 00:02:52,360 --> 00:02:55,120 Speaker 1: everything's you know, I've had a big December. I'm off track. 63 00:02:55,200 --> 00:02:57,640 Speaker 1: My jeans are really tied, Like what am I going 64 00:02:57,720 --> 00:02:59,880 Speaker 1: to do? There's this detogs, there's this diet do I 65 00:03:00,120 --> 00:03:02,639 Speaker 1: this gym challenge that's going on, Like how do I 66 00:03:02,680 --> 00:03:05,000 Speaker 1: get my diet back on track? So I'll go first, 67 00:03:05,000 --> 00:03:08,280 Speaker 1: Susie and I would probably say my top two tips 68 00:03:08,480 --> 00:03:11,000 Speaker 1: for my clients. The first one is really around that mindset, 69 00:03:11,200 --> 00:03:14,320 Speaker 1: and it's just around consistency over volume. You know, most 70 00:03:14,360 --> 00:03:16,280 Speaker 1: of us are like, I'm gonna eat clean, I'm going 71 00:03:16,320 --> 00:03:18,440 Speaker 1: to clean out the whole pantry. I'm gonna start juicing 72 00:03:18,480 --> 00:03:20,840 Speaker 1: green juices every morning. I'm going to do the other 73 00:03:20,960 --> 00:03:23,239 Speaker 1: gym six days a week. I'm just gonna smash it. 74 00:03:23,280 --> 00:03:25,519 Speaker 1: You know, I'm going to go hard. It's all or nothing. 75 00:03:25,800 --> 00:03:29,240 Speaker 1: So for me, it's always about consistency over volume. I 76 00:03:29,240 --> 00:03:32,079 Speaker 1: would rather my clients, say, went to the gym two 77 00:03:32,160 --> 00:03:35,240 Speaker 1: days a week all year, rather than six days a 78 00:03:35,240 --> 00:03:37,560 Speaker 1: week for the month of January and then nothing at all. 79 00:03:37,800 --> 00:03:40,480 Speaker 1: I would rather my clients made their lunch for you know, 80 00:03:40,600 --> 00:03:43,360 Speaker 1: work four days a week all year, rather than did 81 00:03:43,360 --> 00:03:45,240 Speaker 1: it for thirty days in January and then went back 82 00:03:45,240 --> 00:03:47,400 Speaker 1: to ordering uber EOTs or buying their lunch out most 83 00:03:47,480 --> 00:03:50,440 Speaker 1: days post January. So for me, it's consistency of a 84 00:03:50,520 --> 00:03:52,800 Speaker 1: volume and the other one I like to do is 85 00:03:52,840 --> 00:03:55,200 Speaker 1: get my clients to take a step back and have 86 00:03:55,280 --> 00:03:57,840 Speaker 1: a look at their diet or their lifestyle overall. What 87 00:03:57,960 --> 00:04:01,520 Speaker 1: is the lowest hanging fruit. Sure makes a huge impact 88 00:04:01,600 --> 00:04:04,520 Speaker 1: if the goal is fat loss, training makes a huge impact. 89 00:04:04,560 --> 00:04:07,400 Speaker 1: If the goal is to get fitter, stronger, faster, that 90 00:04:07,520 --> 00:04:10,800 Speaker 1: sort of thing. But the lifestyle matters as well. If 91 00:04:10,840 --> 00:04:13,680 Speaker 1: you're super stressed, if you're burnt out, if you're not 92 00:04:13,840 --> 00:04:16,720 Speaker 1: sleeping properly, if you gut health is all out of whack, 93 00:04:16,760 --> 00:04:19,520 Speaker 1: if your hormones are raging, you're never really going to 94 00:04:19,560 --> 00:04:21,200 Speaker 1: get to those goals, and if you do, you're not 95 00:04:21,240 --> 00:04:23,719 Speaker 1: going to feel great doing it. So take a step back, 96 00:04:23,800 --> 00:04:26,719 Speaker 1: look at your lifestyle overall and figure out what the 97 00:04:26,800 --> 00:04:29,440 Speaker 1: lowest hanging fruit is or what is the thing that 98 00:04:29,520 --> 00:04:33,240 Speaker 1: you can change that's going to make the biggest impact overall. 99 00:04:33,360 --> 00:04:35,840 Speaker 1: And the craziest thing for me was someone my clients like, 100 00:04:35,880 --> 00:04:38,040 Speaker 1: they come and see me and on our first appointment, 101 00:04:38,120 --> 00:04:40,320 Speaker 1: our first coach and call together, I'm like, all I 102 00:04:40,360 --> 00:04:43,039 Speaker 1: want you to do is focus on stress, or tune 103 00:04:43,040 --> 00:04:45,960 Speaker 1: into your hunger, or get better night sleep, whatever it 104 00:04:46,040 --> 00:04:47,400 Speaker 1: might be. And they're like, but what I do with 105 00:04:47,440 --> 00:04:49,520 Speaker 1: my nutrition. I'm like, nothing, keep doing what you're doing, 106 00:04:49,600 --> 00:04:51,920 Speaker 1: and they're like, wait what, I'm like, I would rather 107 00:04:52,000 --> 00:04:54,240 Speaker 1: have tackled this lowest hanging fruit, which is going to 108 00:04:54,240 --> 00:04:57,720 Speaker 1: make the biggest impact on your lifestyle overall, rather than 109 00:04:57,760 --> 00:05:00,120 Speaker 1: trying to tweak all of the nutrition, because it's it's 110 00:05:00,120 --> 00:05:01,919 Speaker 1: all well and good to be like, here's your diet plant, 111 00:05:02,000 --> 00:05:04,719 Speaker 1: let's do this with nutrition. If someone's not sleeping, if 112 00:05:04,760 --> 00:05:08,480 Speaker 1: they're chronically stressed, if they're just about to have a 113 00:05:08,520 --> 00:05:11,000 Speaker 1: burnout or a melt down at any moment. So I 114 00:05:11,080 --> 00:05:12,880 Speaker 1: like to think, let's take a step back and look 115 00:05:12,880 --> 00:05:15,440 Speaker 1: at the lowest hanging fruit, because for me, that actually 116 00:05:15,440 --> 00:05:18,560 Speaker 1: tends to have the biggest impact long term and can 117 00:05:18,600 --> 00:05:21,920 Speaker 1: actually make the biggest difference long term. How do you 118 00:05:22,120 --> 00:05:27,520 Speaker 1: go about tackling the January motivation that clients have to 119 00:05:27,560 --> 00:05:28,839 Speaker 1: lose the weight and lose it fast. 120 00:05:28,920 --> 00:05:31,000 Speaker 2: And it is a really popular time. We call it 121 00:05:31,040 --> 00:05:33,440 Speaker 2: diet season for a reason. You know, we're bombarded in 122 00:05:33,480 --> 00:05:35,359 Speaker 2: the media about how to kick stut your diet, and 123 00:05:35,360 --> 00:05:37,840 Speaker 2: certainly people tend to be feeling tired and bloated and 124 00:05:37,880 --> 00:05:40,919 Speaker 2: carrying even if it's not actual fat weight, but just 125 00:05:40,960 --> 00:05:43,440 Speaker 2: fluid because I haven't been eating overly well because of course, 126 00:05:43,440 --> 00:05:46,120 Speaker 2: when we're in holiday times and eating heavier food often 127 00:05:46,120 --> 00:05:48,880 Speaker 2: means we're not getting those lower calorie, nutrient dense foods 128 00:05:48,880 --> 00:05:51,560 Speaker 2: that will keep our digestive system on track and our 129 00:05:51,600 --> 00:05:53,880 Speaker 2: skin glowing, and that's why we sort of don't feel 130 00:05:53,880 --> 00:05:57,320 Speaker 2: our best. So I think first I would say, when 131 00:05:57,360 --> 00:05:59,560 Speaker 2: you are actually going to commit to it, is pick 132 00:05:59,600 --> 00:06:01,440 Speaker 2: the right time time. You know, if you're on a 133 00:06:01,440 --> 00:06:03,760 Speaker 2: camping holiday until the fifteenth of January, it's probably not 134 00:06:03,800 --> 00:06:05,680 Speaker 2: the right time because you know, you only have a 135 00:06:05,680 --> 00:06:08,520 Speaker 2: certain opportunity to eat a certain way, and you're with 136 00:06:08,520 --> 00:06:11,520 Speaker 2: a family. So whether it's the beginning of January, whether 137 00:06:11,560 --> 00:06:13,560 Speaker 2: it's mid whether it's when the kids go back to school, 138 00:06:13,560 --> 00:06:14,960 Speaker 2: I think if you know that you need to sort 139 00:06:15,000 --> 00:06:18,680 Speaker 2: of really give some attention to lifestyle change, I would 140 00:06:18,680 --> 00:06:20,200 Speaker 2: sort of wait till it's the right time and you've 141 00:06:20,200 --> 00:06:21,960 Speaker 2: got time to do it properly, because there's nothing worse 142 00:06:22,000 --> 00:06:24,560 Speaker 2: than half starting something and then feeling like you've failed 143 00:06:24,600 --> 00:06:26,880 Speaker 2: and then starting the cycle again. I think the first 144 00:06:26,880 --> 00:06:29,640 Speaker 2: thing for me is for cleaning out the house, because 145 00:06:29,720 --> 00:06:32,840 Speaker 2: chances are you've got leftover snacks from Christmas, you've got 146 00:06:32,839 --> 00:06:35,720 Speaker 2: still trays of dessert, you've got chocolates people have given you, 147 00:06:36,160 --> 00:06:39,599 Speaker 2: and the biggest predictor of food consumptions availability. So if 148 00:06:39,640 --> 00:06:41,760 Speaker 2: there's tempting AMMI food in the house that is high 149 00:06:41,839 --> 00:06:43,760 Speaker 2: calorie and you know it's time to get rid of it, 150 00:06:43,760 --> 00:06:45,680 Speaker 2: it's time to get rid of it. So give away 151 00:06:45,720 --> 00:06:48,880 Speaker 2: the chocolates, pack it away. You know the holidays are over, really, 152 00:06:48,960 --> 00:06:51,360 Speaker 2: you know, make sure you've created an environment that's healthy. 153 00:06:51,800 --> 00:06:55,760 Speaker 2: And then I think it's about starting with small, consistent steps. 154 00:06:55,800 --> 00:06:57,839 Speaker 2: You know, like you said, people will go and do 155 00:06:57,880 --> 00:07:00,120 Speaker 2: a juice clans, or they'll suddenly join a break and 156 00:07:00,160 --> 00:07:02,160 Speaker 2: your gym will work out and expecting themselves to get 157 00:07:02,240 --> 00:07:04,839 Speaker 2: up at five am, you know, and they never last 158 00:07:04,839 --> 00:07:07,279 Speaker 2: because it's not sustainable and busy life. But what is 159 00:07:07,279 --> 00:07:10,440 Speaker 2: sustainable and is four meals a day breakfast, lunch, af 160 00:07:10,520 --> 00:07:13,400 Speaker 2: new to dinner or maybe five. So just making sure 161 00:07:13,440 --> 00:07:16,720 Speaker 2: that more of those meals are balanced than not, and 162 00:07:16,880 --> 00:07:20,120 Speaker 2: allow yourself to factor in a couple of meals off regardless, 163 00:07:20,120 --> 00:07:22,280 Speaker 2: because if you think you're going to be perfect, it 164 00:07:22,320 --> 00:07:25,320 Speaker 2: won't be consistent. So maybe you'll just start with breakfast. 165 00:07:25,360 --> 00:07:27,960 Speaker 2: Maybe you'll start with having one vegetable based meal per day, 166 00:07:28,320 --> 00:07:30,280 Speaker 2: but just make sure that more of the meals you 167 00:07:30,360 --> 00:07:33,280 Speaker 2: have each weeker are on the healthier side. And if 168 00:07:33,320 --> 00:07:36,080 Speaker 2: you want to specifically have a bit of a kickstart, 169 00:07:36,760 --> 00:07:39,040 Speaker 2: you may have a week of light eating where for example, 170 00:07:39,040 --> 00:07:41,960 Speaker 2: you only have a salad or vegetables for dinner, or 171 00:07:42,040 --> 00:07:46,000 Speaker 2: you may you know, go easy on the dinners at 172 00:07:46,040 --> 00:07:48,120 Speaker 2: night and have a particularly small meal at night time. 173 00:07:48,160 --> 00:07:51,760 Speaker 2: You may do a meal replacement, so something that's consistent, 174 00:07:51,960 --> 00:07:54,840 Speaker 2: but you're doing it for a step period and that 175 00:07:55,000 --> 00:07:57,280 Speaker 2: then you're on your way, rather than you know, investing 176 00:07:57,280 --> 00:08:00,720 Speaker 2: in a really expensive fad diet or eliminating all carbs 177 00:08:00,720 --> 00:08:02,600 Speaker 2: and then it doesn't last and then you start the 178 00:08:02,640 --> 00:08:05,680 Speaker 2: diet cycle again. So they're sort of easy ways to 179 00:08:05,760 --> 00:08:07,720 Speaker 2: get going. In terms of if you do want to 180 00:08:07,760 --> 00:08:10,280 Speaker 2: be a little bit stricter, sure, just replace a meal 181 00:08:10,320 --> 00:08:11,880 Speaker 2: with a soup or a salad or even a mirror 182 00:08:11,840 --> 00:08:14,960 Speaker 2: replacement to cut the calories down. But do it consistently 183 00:08:15,000 --> 00:08:17,720 Speaker 2: for five days for seven days, as opposed to try 184 00:08:17,720 --> 00:08:19,240 Speaker 2: it for one or two and then get back off 185 00:08:19,240 --> 00:08:19,760 Speaker 2: track again. 186 00:08:20,200 --> 00:08:22,080 Speaker 1: Love it. And probably the final point I will add 187 00:08:22,200 --> 00:08:25,640 Speaker 1: is just around support systems, you know, whether it's a friend, 188 00:08:25,680 --> 00:08:28,080 Speaker 1: whether it's a family member, whether it's someone that you 189 00:08:28,160 --> 00:08:30,840 Speaker 1: met at the gym, whether it's a personal trainer, whether 190 00:08:30,840 --> 00:08:33,960 Speaker 1: you hire a coach, whether you join Susie and my 191 00:08:34,040 --> 00:08:36,400 Speaker 1: coaching programs, which we should shout out Susie. We should 192 00:08:36,400 --> 00:08:38,200 Speaker 1: give ourselves a bit of a shout out on the pottyforce. 193 00:08:38,280 --> 00:08:41,040 Speaker 1: You know, I do coaching, Susie does coaching. You can 194 00:08:41,080 --> 00:08:44,800 Speaker 1: head to Minus at linkupminmethod dot com and Susie's asusiborow 195 00:08:44,840 --> 00:08:46,959 Speaker 1: dot com dot Au and you can check out our 196 00:08:46,960 --> 00:08:50,520 Speaker 1: coaching opportunities there. We both have availability early twenty twenty three. 197 00:08:50,559 --> 00:08:52,360 Speaker 1: I'd love to help you to your goals, but I 198 00:08:52,400 --> 00:08:55,600 Speaker 1: really do think that support system is so important, particularly 199 00:08:55,640 --> 00:08:58,080 Speaker 1: if you're someone you know you fall off the wagon. 200 00:08:58,240 --> 00:09:00,840 Speaker 1: You know, when things get busy, nutritions of seem to slip. 201 00:09:00,880 --> 00:09:03,200 Speaker 1: You know that, you know you tend to do really 202 00:09:03,200 --> 00:09:05,000 Speaker 1: well in January and then after that you kind of 203 00:09:05,000 --> 00:09:06,520 Speaker 1: fall off the wagon and things are all at the 204 00:09:06,520 --> 00:09:09,320 Speaker 1: window bay February again, if you take a step back 205 00:09:09,360 --> 00:09:11,320 Speaker 1: and look at that lowest hanging through it and think 206 00:09:11,640 --> 00:09:14,880 Speaker 1: where have I previously go wrong in you know, previous years. 207 00:09:15,080 --> 00:09:17,560 Speaker 1: If it's that motivation to continue. If you need that 208 00:09:17,600 --> 00:09:21,960 Speaker 1: support system, absolutely enlisted from early January to really help 209 00:09:22,000 --> 00:09:24,800 Speaker 1: you keep you on track and make it somebody who's honest. 210 00:09:24,840 --> 00:09:26,760 Speaker 1: You know, if you know that your partner is a 211 00:09:26,760 --> 00:09:29,360 Speaker 1: great support system but also tends to self sabotage, you 212 00:09:29,400 --> 00:09:32,120 Speaker 1: don't use some of your support system, use somebody outside, 213 00:09:32,200 --> 00:09:34,520 Speaker 1: or use someone that you know. You know, maybe a 214 00:09:34,559 --> 00:09:37,360 Speaker 1: friend who lives a healthy lifestyle all year round. Maybe 215 00:09:37,400 --> 00:09:40,079 Speaker 1: ask them for some help, Maybe ask a professional, maybe 216 00:09:40,200 --> 00:09:42,640 Speaker 1: join a group or something. I really think that support 217 00:09:42,720 --> 00:09:45,080 Speaker 1: system for so many of us is really key to 218 00:09:45,120 --> 00:09:47,040 Speaker 1: that long term change. 219 00:09:46,760 --> 00:09:48,880 Speaker 2: And that leads in really nicely to what I was 220 00:09:48,920 --> 00:09:51,200 Speaker 2: going to talk about in our next segment of our 221 00:09:51,240 --> 00:09:53,880 Speaker 2: first party of the year, which is New Year's Resolutions. 222 00:09:54,040 --> 00:09:56,600 Speaker 2: And so normally we would talk about client case study, 223 00:09:56,920 --> 00:09:58,400 Speaker 2: and we haven't been doing a whole lot of clients 224 00:09:58,400 --> 00:09:59,760 Speaker 2: because we've had a bit of a holiday, which is 225 00:09:59,760 --> 00:10:04,640 Speaker 2: better tastic. And New Year's Resolutions still remain a big 226 00:10:04,679 --> 00:10:06,679 Speaker 2: focal point at the start of a year, and some 227 00:10:06,720 --> 00:10:09,200 Speaker 2: people may refer to it as goal setting. I know myself, 228 00:10:09,520 --> 00:10:11,880 Speaker 2: at the start of each year, I'll set goals in 229 00:10:11,960 --> 00:10:17,319 Speaker 2: what I call the core life domain, so health and fitness, finance, career, relationships, 230 00:10:17,360 --> 00:10:20,200 Speaker 2: self and whether you call it resolutions or whether you 231 00:10:20,280 --> 00:10:21,960 Speaker 2: call it goals. I thought it was worthy of a 232 00:10:21,960 --> 00:10:23,640 Speaker 2: bit of a chat, given that many of us want 233 00:10:23,640 --> 00:10:25,840 Speaker 2: to start the year on the right foot. And I 234 00:10:25,880 --> 00:10:28,440 Speaker 2: had some new research actually that came from my fitness Power, 235 00:10:28,480 --> 00:10:31,120 Speaker 2: which is a calorie monitoring app that I'm a big 236 00:10:31,160 --> 00:10:33,440 Speaker 2: fan of because it's very easy to use and people 237 00:10:33,480 --> 00:10:37,360 Speaker 2: can enter there as a self monitoring device for activity 238 00:10:37,400 --> 00:10:40,760 Speaker 2: and for calories and for macros. And they found a 239 00:10:40,760 --> 00:10:43,320 Speaker 2: survey of a thousand Australians leading into the new year 240 00:10:43,760 --> 00:10:47,120 Speaker 2: that ninety six percent of US chains report giving up 241 00:10:47,160 --> 00:10:50,040 Speaker 2: their New Year's resolutions by the end of January, and 242 00:10:50,520 --> 00:10:53,280 Speaker 2: one of the biggest issues or barriers to success with 243 00:10:53,880 --> 00:10:57,680 Speaker 2: achieving goals up fifty seven percent were concerned about being 244 00:10:57,760 --> 00:11:00,360 Speaker 2: judged from friends and family when they actually didn't achieve 245 00:11:00,440 --> 00:11:04,320 Speaker 2: the goals. The most popular goals were getting serious about health, 246 00:11:04,360 --> 00:11:07,160 Speaker 2: exercising to lose weight and needing healthy, gaining muscle mass, 247 00:11:07,280 --> 00:11:09,040 Speaker 2: saving a bit of money, and spending more time with 248 00:11:09,080 --> 00:11:12,600 Speaker 2: friends and family. The reasons that was reported that generally 249 00:11:12,720 --> 00:11:16,760 Speaker 2: news resolutions weren't met were reported as low motivation or willpower, 250 00:11:17,600 --> 00:11:21,240 Speaker 2: too ambitious, the goals being set, too busy, or knowing 251 00:11:21,280 --> 00:11:23,960 Speaker 2: that you've tried and failed before, which links in very 252 00:11:24,000 --> 00:11:27,400 Speaker 2: powerfully to some of this advice, which is, if you 253 00:11:27,440 --> 00:11:30,320 Speaker 2: don't set yourself up for success, you are most likely 254 00:11:30,559 --> 00:11:32,960 Speaker 2: to fall off the bandwagon. And I just wanted to 255 00:11:33,160 --> 00:11:34,960 Speaker 2: make a note about a couple of these points. So 256 00:11:35,720 --> 00:11:39,480 Speaker 2: two of the almost fifty percent reported having low motivational willpower, 257 00:11:39,480 --> 00:11:42,240 Speaker 2: which led to the goals not being achieved. But what 258 00:11:42,280 --> 00:11:44,400 Speaker 2: we know from research leand is that willpower is a 259 00:11:44,440 --> 00:11:47,240 Speaker 2: little bit of a myth because people who are high 260 00:11:47,280 --> 00:11:50,800 Speaker 2: and self control or willpower are not necessarily better at 261 00:11:51,200 --> 00:11:54,200 Speaker 2: avoiding temptation. So, for example, if you're trying to set 262 00:11:54,200 --> 00:11:56,800 Speaker 2: a news resolution of eating healthier and then you get 263 00:11:56,840 --> 00:12:00,320 Speaker 2: derailed by people offering you high calorie food. Who have 264 00:12:00,320 --> 00:12:02,560 Speaker 2: more willpower are not better at saying no to the 265 00:12:02,920 --> 00:12:07,040 Speaker 2: high calorie food, but they create environments that make it 266 00:12:07,080 --> 00:12:08,880 Speaker 2: harder to have the high calorie food, so they might 267 00:12:08,920 --> 00:12:10,920 Speaker 2: not go to the morning tea at work, or they 268 00:12:11,000 --> 00:12:13,080 Speaker 2: throw out the cheesecake at home so they don't eat it. 269 00:12:13,120 --> 00:12:16,480 Speaker 2: So they actually create the system. So for me looking 270 00:12:16,600 --> 00:12:20,240 Speaker 2: at News resolutions and setting goals. One of the first 271 00:12:20,280 --> 00:12:23,680 Speaker 2: things is starting small and one at a time, rather 272 00:12:23,720 --> 00:12:25,720 Speaker 2: than being too ambitious and set a goal of losing 273 00:12:25,760 --> 00:12:28,280 Speaker 2: thirty kilos which might be a twelve month goal, when 274 00:12:28,320 --> 00:12:30,280 Speaker 2: really the goal should be just starting to eat breakfast 275 00:12:30,360 --> 00:12:33,560 Speaker 2: or exercise each day. That was the first thing, start small, 276 00:12:33,640 --> 00:12:37,040 Speaker 2: with just one or two. It is creating systems that 277 00:12:37,120 --> 00:12:40,199 Speaker 2: are conducive to make it easier to eat well and exercise, 278 00:12:40,360 --> 00:12:44,400 Speaker 2: so for example, linking up with a friend and committing 279 00:12:44,400 --> 00:12:46,320 Speaker 2: to walking that way because you like it, rather than 280 00:12:46,400 --> 00:12:48,720 Speaker 2: joining a gym that you probably never go to, or 281 00:12:48,760 --> 00:12:51,320 Speaker 2: cleaning the house out of tempting food, or stocking the 282 00:12:51,360 --> 00:12:53,720 Speaker 2: house with healthy snacks so you're more likely to eat them, 283 00:12:54,200 --> 00:12:56,240 Speaker 2: or taking healthy snacks with you when you're traveling or 284 00:12:56,240 --> 00:12:59,120 Speaker 2: going somewhere so you're not tempted by the shop or 285 00:12:59,160 --> 00:13:03,559 Speaker 2: the vending machine. And then the last point around it 286 00:13:03,600 --> 00:13:07,120 Speaker 2: is the social support, which you've mentioned, because that actually 287 00:13:07,160 --> 00:13:09,040 Speaker 2: has a research to show that that's one of the 288 00:13:09,080 --> 00:13:11,439 Speaker 2: biggest derailers when it comes to a healthy lifestyle and 289 00:13:11,480 --> 00:13:14,280 Speaker 2: resolutions is that we don't have enough support around us, 290 00:13:14,320 --> 00:13:17,840 Speaker 2: and those around us are either acting as saboteurs or 291 00:13:17,880 --> 00:13:19,719 Speaker 2: waiting for us to fail. So you've really got to 292 00:13:19,760 --> 00:13:22,480 Speaker 2: recruit that support, just even one person, whether it's a friend, 293 00:13:22,559 --> 00:13:26,079 Speaker 2: family member, to guide you if these behavioral changes are 294 00:13:26,080 --> 00:13:28,760 Speaker 2: big for you, and it's a big step as opposed 295 00:13:28,800 --> 00:13:32,360 Speaker 2: to something that you naturally default to. Because I find 296 00:13:32,400 --> 00:13:34,880 Speaker 2: people are really really motivated and they'll set, you know, 297 00:13:34,960 --> 00:13:37,679 Speaker 2: all these goals and then come to the end of 298 00:13:37,760 --> 00:13:40,280 Speaker 2: January and no one's checked in with them. So it's 299 00:13:40,320 --> 00:13:43,120 Speaker 2: about that constant self monitoring and keeping on track and 300 00:13:43,160 --> 00:13:45,360 Speaker 2: also having support and doing it with someone else that 301 00:13:45,440 --> 00:13:48,800 Speaker 2: really creates that momentum and is more likely to lead 302 00:13:48,840 --> 00:13:51,280 Speaker 2: to success by the end of January. 303 00:13:51,880 --> 00:13:53,880 Speaker 1: I like that, and I think the interesting point for 304 00:13:53,960 --> 00:13:56,480 Speaker 1: me there was when you mentioned thirty four percent of 305 00:13:56,480 --> 00:13:59,920 Speaker 1: people failed to meet their goals because they're being too ambitious, 306 00:14:00,080 --> 00:14:01,560 Speaker 1: and you know, we see it time and time again. 307 00:14:01,640 --> 00:14:03,520 Speaker 1: It so I'm going to join this six week challenge 308 00:14:03,520 --> 00:14:05,199 Speaker 1: at the gym. I'm going to lose six kilos in 309 00:14:05,240 --> 00:14:07,400 Speaker 1: six weeks. And it's like cool, people might do that, 310 00:14:07,480 --> 00:14:09,240 Speaker 1: but the second they finish a challenge, because it was 311 00:14:09,280 --> 00:14:11,480 Speaker 1: so restrictive, they put it all back on again. So 312 00:14:12,040 --> 00:14:14,040 Speaker 1: just be realistic with your goals. I mean, if your 313 00:14:14,040 --> 00:14:16,840 Speaker 1: goal is to lose ten kilos, rather than giving yourself 314 00:14:16,880 --> 00:14:19,720 Speaker 1: ten weeks, give yourself all year. It's less than a 315 00:14:19,800 --> 00:14:22,320 Speaker 1: kilo a month. So if you lose one, one and 316 00:14:22,360 --> 00:14:24,680 Speaker 1: a half two kilos in the first month and then 317 00:14:24,720 --> 00:14:26,720 Speaker 1: February kind of gets a bit wonky and you're like, oh, 318 00:14:26,800 --> 00:14:29,280 Speaker 1: I didn't lose anything in February. Cool, pick it back 319 00:14:29,360 --> 00:14:31,520 Speaker 1: up and drop another half to one kilo in March. 320 00:14:31,680 --> 00:14:34,200 Speaker 1: Pick it back up again and lose another kilo in April. 321 00:14:34,320 --> 00:14:36,120 Speaker 1: Then you know, you can sort of have a little 322 00:14:36,160 --> 00:14:39,479 Speaker 1: stool or you know, a little bit of party diamond 323 00:14:39,640 --> 00:14:41,760 Speaker 1: in March or April or May or whatever month I'm 324 00:14:41,800 --> 00:14:43,200 Speaker 1: up to. But do you know what I mean, don't 325 00:14:43,200 --> 00:14:45,040 Speaker 1: be too ambitious with the goals. I think we don't 326 00:14:45,080 --> 00:14:47,240 Speaker 1: give ourselves enough time. A lot of clients that we 327 00:14:47,280 --> 00:14:49,600 Speaker 1: talk to Susie, they go, I want to lose ten 328 00:14:49,640 --> 00:14:51,840 Speaker 1: twenty thirty kilos and we say, all right, well, how 329 00:14:51,840 --> 00:14:53,720 Speaker 1: long did it take you to put that on? They're like, oh, 330 00:14:53,800 --> 00:14:56,440 Speaker 1: I put on thirty kilos the better part of the 331 00:14:56,480 --> 00:14:58,800 Speaker 1: last fifteen years. I'm like, cool, So how do we 332 00:14:58,840 --> 00:15:00,680 Speaker 1: think we're going to lose thirty kilo in six months 333 00:15:00,680 --> 00:15:02,360 Speaker 1: if it took you fifteen years to put it on. 334 00:15:02,680 --> 00:15:04,280 Speaker 1: So I think that just being a little bit more 335 00:15:04,360 --> 00:15:07,080 Speaker 1: realistic with those goals. And you know, we've heard it 336 00:15:07,120 --> 00:15:08,800 Speaker 1: time and time again. We used to roll our eyes 337 00:15:08,800 --> 00:15:11,240 Speaker 1: in school when they taught us about smart goals. But 338 00:15:11,320 --> 00:15:15,640 Speaker 1: I think those goals being realistic, achievable, measurable. I mean, 339 00:15:15,680 --> 00:15:18,360 Speaker 1: there is definitely I'm sure there's science to that, and 340 00:15:18,400 --> 00:15:20,000 Speaker 1: I think that for many of us, we're just setting 341 00:15:20,000 --> 00:15:23,040 Speaker 1: goals that are far too ambitious. It's relying on motivation, 342 00:15:23,160 --> 00:15:25,720 Speaker 1: which goes out the window the second we get tired, stressed, 343 00:15:25,800 --> 00:15:27,800 Speaker 1: or have a bad day. Most of us are too 344 00:15:27,840 --> 00:15:30,480 Speaker 1: busy to actually follow through with the huge amount of 345 00:15:30,520 --> 00:15:32,640 Speaker 1: goals that we do set ourselves, and then we end 346 00:15:32,720 --> 00:15:35,440 Speaker 1: up self sabotaging ourselves because we don't have those support 347 00:15:35,520 --> 00:15:38,640 Speaker 1: system in place to actually help us. So we're telling 348 00:15:38,680 --> 00:15:42,960 Speaker 1: you the reasons why people fail the news, resolutions change 349 00:15:43,000 --> 00:15:46,880 Speaker 1: the recent So it's about motivation, being too ambitious, being 350 00:15:46,920 --> 00:15:50,800 Speaker 1: too busy, and basically self sabotaging. So fix those things 351 00:15:50,840 --> 00:15:52,720 Speaker 1: and you'll be one of the very few, what is 352 00:15:52,720 --> 00:15:55,560 Speaker 1: it the three percent or four percent that's actually still 353 00:15:55,600 --> 00:15:58,920 Speaker 1: working towards their goals in February rather than completely falling 354 00:15:58,920 --> 00:16:00,360 Speaker 1: off the wagon at the end of jet and like 355 00:16:00,680 --> 00:16:02,080 Speaker 1: ninety six percent of people true. 356 00:16:02,120 --> 00:16:04,480 Speaker 2: And it just has reminded me actually, and it fits 357 00:16:04,520 --> 00:16:06,840 Speaker 2: in well because this is usually our client case study area. 358 00:16:07,160 --> 00:16:09,600 Speaker 2: I've got a great client case study that demonstrates your 359 00:16:09,640 --> 00:16:13,040 Speaker 2: point around give yourself time. So this year I've had 360 00:16:13,040 --> 00:16:15,840 Speaker 2: a client and she is a has a big job 361 00:16:16,320 --> 00:16:18,640 Speaker 2: and a very sidentary job which requires her to spend 362 00:16:18,720 --> 00:16:21,840 Speaker 2: many many hours sitting down, and she, you know, has 363 00:16:22,000 --> 00:16:24,560 Speaker 2: weight to lose. You know, I want to say, without 364 00:16:24,560 --> 00:16:26,160 Speaker 2: looking at her notes, that she came in with a 365 00:16:26,160 --> 00:16:28,920 Speaker 2: goal of twenty kilos of weight loss. So it's an 366 00:16:28,960 --> 00:16:31,240 Speaker 2: issue for her. She's not very old, and she really 367 00:16:31,280 --> 00:16:34,080 Speaker 2: wants to get that off long term to protect and 368 00:16:34,200 --> 00:16:37,600 Speaker 2: preserve her fertility. And she's aware that even though she's 369 00:16:37,640 --> 00:16:39,320 Speaker 2: quite young, if she doesn't get it off, it's going 370 00:16:39,360 --> 00:16:41,160 Speaker 2: to keep going up given the nature of her work. 371 00:16:41,800 --> 00:16:45,600 Speaker 2: So we started working together in about May and we 372 00:16:45,680 --> 00:16:48,080 Speaker 2: went through sort of the similar sort of process I 373 00:16:48,080 --> 00:16:50,880 Speaker 2: would go through with any of my coaching clients around 374 00:16:51,040 --> 00:16:53,480 Speaker 2: you know, developing a meal plan that was conducive to 375 00:16:53,600 --> 00:16:57,240 Speaker 2: her lifestyle and factoring in certain amounts of activity, and 376 00:16:57,680 --> 00:17:00,920 Speaker 2: from many months Lane we had minus normal kind of 377 00:17:01,000 --> 00:17:03,920 Speaker 2: loss because what would always happen was that her work 378 00:17:03,960 --> 00:17:06,159 Speaker 2: would ramp up and she couldn't get and do the 379 00:17:06,280 --> 00:17:09,160 Speaker 2: sort of time at the gym that she needed. Or 380 00:17:09,200 --> 00:17:11,119 Speaker 2: she would have two or three days of really calorie 381 00:17:11,119 --> 00:17:13,320 Speaker 2: controlled eating and then something would happen and she would 382 00:17:13,359 --> 00:17:15,840 Speaker 2: be working late or have a lot of social functions. 383 00:17:15,880 --> 00:17:18,719 Speaker 2: Her boyfriend was a footballer, so there was a lot 384 00:17:18,760 --> 00:17:20,840 Speaker 2: of time spent at the pub and a lot of socializing, 385 00:17:20,920 --> 00:17:23,520 Speaker 2: so she would have three or four great days calorie wise, 386 00:17:23,560 --> 00:17:25,439 Speaker 2: and then it would just blow out with drinks and 387 00:17:25,480 --> 00:17:29,560 Speaker 2: pub food, and you know, she was trying anyway. She said, 388 00:17:29,560 --> 00:17:31,040 Speaker 2: I got a little bit off, I want to say, 389 00:17:31,160 --> 00:17:35,560 Speaker 2: maybe three kilos over a good couple of months. And 390 00:17:36,000 --> 00:17:38,119 Speaker 2: we did get some hormone checks done, and indeed she 391 00:17:38,200 --> 00:17:40,480 Speaker 2: had some hormony shues with her in Chilin, and she 392 00:17:40,520 --> 00:17:44,000 Speaker 2: started on a weight loss medication to help, but again, 393 00:17:44,359 --> 00:17:46,520 Speaker 2: you know, it just didn't really shift very much. She 394 00:17:46,560 --> 00:17:48,800 Speaker 2: would be sending me her food diaries each week, and 395 00:17:49,359 --> 00:17:51,719 Speaker 2: it just felt like sometimes we'd get two hundred grams, 396 00:17:51,720 --> 00:17:54,560 Speaker 2: sometimes we'd get three hundred grams. And it probably was 397 00:17:54,560 --> 00:17:56,040 Speaker 2: a bit slow for me. You know, I'm used to 398 00:17:56,119 --> 00:17:58,840 Speaker 2: having people who have consistent loss. But what I will 399 00:17:58,880 --> 00:18:01,800 Speaker 2: say about this client is that she just stuck with it. 400 00:18:02,359 --> 00:18:04,640 Speaker 2: And even though we'd set the initial goal of losing 401 00:18:04,960 --> 00:18:07,600 Speaker 2: ten kilos over three to four months, and it got 402 00:18:07,640 --> 00:18:10,719 Speaker 2: to September October and she hadn't lost you know, anywhere 403 00:18:10,800 --> 00:18:14,080 Speaker 2: near that. She had lost say four or five kilos. 404 00:18:14,320 --> 00:18:16,000 Speaker 2: And what I will report now that we got to 405 00:18:16,040 --> 00:18:18,880 Speaker 2: December and she was down eight. Now, at any point 406 00:18:18,920 --> 00:18:21,080 Speaker 2: in that journey, if I'd have said to her in May, 407 00:18:21,200 --> 00:18:23,440 Speaker 2: come December, you would have lost less than ten kilos, 408 00:18:23,760 --> 00:18:26,120 Speaker 2: she probably would have said, it's too slow, I can't 409 00:18:26,160 --> 00:18:29,679 Speaker 2: do it, not worth it. But she, to her massive credit, 410 00:18:29,840 --> 00:18:32,440 Speaker 2: just stuck with it. And she just stuck with small 411 00:18:32,520 --> 00:18:35,920 Speaker 2: changes accountability. You know, she would send her diaries through, 412 00:18:36,560 --> 00:18:39,240 Speaker 2: she would consistently try and do her training. And now 413 00:18:39,320 --> 00:18:41,320 Speaker 2: eight kilos is a massive amount of weight. Now it's 414 00:18:41,320 --> 00:18:44,240 Speaker 2: not twenty, it's not ten, but it's still massive. And 415 00:18:44,280 --> 00:18:47,240 Speaker 2: if she continues just with that process, she will absolutely 416 00:18:47,280 --> 00:18:48,800 Speaker 2: get to her goal. And it took a lot longer 417 00:18:48,800 --> 00:18:51,800 Speaker 2: than she hoped, but it was what she could manage 418 00:18:51,960 --> 00:18:54,320 Speaker 2: with her other lifestyle demands, the fact she had to 419 00:18:54,359 --> 00:18:56,960 Speaker 2: work and that she has to sometimes work really long 420 00:18:57,000 --> 00:18:59,560 Speaker 2: hours and maintain a relationship and all the other life 421 00:18:59,600 --> 00:19:02,600 Speaker 2: things you know. Sometimes slow and steady, it is still 422 00:19:02,640 --> 00:19:04,840 Speaker 2: okay because it's still really huge. And I said to 423 00:19:04,880 --> 00:19:07,560 Speaker 2: her just last week, you know, even for me, I 424 00:19:07,560 --> 00:19:09,880 Speaker 2: would have at some point been like this is not working. 425 00:19:10,160 --> 00:19:13,600 Speaker 2: But credit to you. You stuck with it and you've 426 00:19:13,600 --> 00:19:15,400 Speaker 2: broken the back of it and we will absolutely get 427 00:19:15,400 --> 00:19:19,520 Speaker 2: to your goal. So just remember small changes are still sustainable, 428 00:19:19,680 --> 00:19:22,400 Speaker 2: and even it might take longer than you hope it too, 429 00:19:22,960 --> 00:19:26,760 Speaker 2: it's still really beneficial from a health perspective and moving 430 00:19:26,800 --> 00:19:30,800 Speaker 2: towards your goals, and that's still a really positive outcome. 431 00:19:30,880 --> 00:19:33,560 Speaker 1: Percent And it doesn't have to be this quick sprint. 432 00:19:33,760 --> 00:19:36,040 Speaker 1: Think of it more like a marathon. Particularly if you've 433 00:19:36,080 --> 00:19:38,560 Speaker 1: got goals that a is twenty plus kilos, it should 434 00:19:38,600 --> 00:19:40,440 Speaker 1: be taking you well over a year because if you're 435 00:19:40,440 --> 00:19:43,120 Speaker 1: going to do it quick, fast and restrictive, chances are 436 00:19:43,119 --> 00:19:44,399 Speaker 1: you going to fall off the wagon. You're going to 437 00:19:44,400 --> 00:19:46,399 Speaker 1: put it back on again. We want to create that 438 00:19:46,520 --> 00:19:50,359 Speaker 1: lifestyle change, so, as you said, Susie, periods where if 439 00:19:50,400 --> 00:19:52,280 Speaker 1: you're not too busy work is a little bit calmer. 440 00:19:52,359 --> 00:19:54,240 Speaker 1: You can do a bit more exercise, you can home 441 00:19:54,240 --> 00:19:56,240 Speaker 1: coook a little bit more push and get the weight 442 00:19:56,280 --> 00:19:58,800 Speaker 1: loss off, and then learn to maintain it. And that 443 00:19:58,920 --> 00:20:00,760 Speaker 1: is the skill of so many p people have no 444 00:20:00,880 --> 00:20:03,600 Speaker 1: idea how to do. Most people can easily lose two, three, 445 00:20:03,720 --> 00:20:06,840 Speaker 1: four five kilos, but most people can't actually maintain that. 446 00:20:07,080 --> 00:20:09,200 Speaker 1: Learn to maintain that for a good few months, then 447 00:20:09,240 --> 00:20:11,679 Speaker 1: push again and get another two three off. Maintain it 448 00:20:11,720 --> 00:20:13,919 Speaker 1: for a few months, push again for another two three, 449 00:20:13,960 --> 00:20:17,080 Speaker 1: maintain that and as you said, come twelve months later, 450 00:20:17,320 --> 00:20:20,280 Speaker 1: we could be anywhere between five, ten, twelve kilos down, 451 00:20:20,440 --> 00:20:22,360 Speaker 1: and you know the goal might be twenty. But show 452 00:20:22,400 --> 00:20:24,720 Speaker 1: me anyone if you met them in January and you said, 453 00:20:24,720 --> 00:20:26,639 Speaker 1: all right, I can help you lose twelve kilos in 454 00:20:26,680 --> 00:20:30,199 Speaker 1: twelve months. You know, sure everyone would want that faster. 455 00:20:30,359 --> 00:20:32,440 Speaker 1: But show me anyone who wouldn't be happy with twelve 456 00:20:32,520 --> 00:20:34,919 Speaker 1: kilos of loss. Nobody, But if you said to them, oh, 457 00:20:34,920 --> 00:20:36,920 Speaker 1: it'd only be a kilo in a month, You're right. 458 00:20:37,000 --> 00:20:40,080 Speaker 1: We have the expectation of far more or almost like 459 00:20:40,160 --> 00:20:42,560 Speaker 1: that's not good enough, and we have research and science 460 00:20:42,560 --> 00:20:45,840 Speaker 1: to show us that for most people. Point five to 461 00:20:46,000 --> 00:20:49,000 Speaker 1: one kilogram a month is a healthy amount of weight 462 00:20:49,040 --> 00:20:52,240 Speaker 1: loss for most people. And it's realistic, and it's maintainable 463 00:20:52,280 --> 00:20:55,439 Speaker 1: long term, particularly busy people. And honestly, show me anyone 464 00:20:55,440 --> 00:20:57,280 Speaker 1: that isn't busy. I've never had a client come to 465 00:20:57,320 --> 00:20:59,040 Speaker 1: me and go, oh, I've got so much time in 466 00:20:59,080 --> 00:21:00,720 Speaker 1: the world, tell me every thing to do, because I 467 00:21:00,720 --> 00:21:02,840 Speaker 1: can do it all. Like, we don't have clients that 468 00:21:02,920 --> 00:21:05,720 Speaker 1: aren't busy. Every single one of us is busy, maybe 469 00:21:05,720 --> 00:21:08,159 Speaker 1: to a differing degree, but we're all busy. Rarely do 470 00:21:08,280 --> 00:21:11,080 Speaker 1: we have spare hours in the day. So I think 471 00:21:11,160 --> 00:21:12,840 Speaker 1: that it has to be a realistic it has to 472 00:21:12,880 --> 00:21:15,920 Speaker 1: be sustainable and give ourselves twelve months. That's the best 473 00:21:15,960 --> 00:21:18,480 Speaker 1: thing about New Year's resolutions when we just make it 474 00:21:18,520 --> 00:21:20,520 Speaker 1: about four weeks or we think I'll just go hard 475 00:21:20,560 --> 00:21:23,440 Speaker 1: in January and see what happens. By February, it's all over. 476 00:21:23,600 --> 00:21:25,520 Speaker 1: So make it about, you know, twelve months, or set 477 00:21:25,520 --> 00:21:27,760 Speaker 1: yourself a small mini goal every month and you can 478 00:21:27,800 --> 00:21:30,240 Speaker 1: have twelve mini goals for the year and in twelve 479 00:21:30,240 --> 00:21:32,639 Speaker 1: months time, you'll be a completely different person. That's my 480 00:21:32,680 --> 00:21:35,520 Speaker 1: favorite thing about New Year's resolutions, to see how far 481 00:21:35,640 --> 00:21:39,040 Speaker 1: you can actually grow throughout that twelve month period. I 482 00:21:39,160 --> 00:21:39,359 Speaker 1: like it. 483 00:21:39,400 --> 00:21:41,240 Speaker 2: And as I said, the other tip off the back 484 00:21:41,280 --> 00:21:44,040 Speaker 2: of that is just make time to check in each month. 485 00:21:44,640 --> 00:21:46,960 Speaker 2: And that's all you need to just keep that tapping away, 486 00:21:46,960 --> 00:21:47,600 Speaker 2: tapping away. 487 00:21:47,960 --> 00:21:50,240 Speaker 1: That accountability is so key. So come knocking your mind 488 00:21:50,320 --> 00:21:53,240 Speaker 1: Zusie's door if you want, we can help you out. Well. 489 00:21:53,280 --> 00:21:55,399 Speaker 1: The final segment of the show, we get tons of 490 00:21:55,440 --> 00:21:57,359 Speaker 1: listener questions and we thought this one was quite an 491 00:21:57,400 --> 00:22:00,520 Speaker 1: interesting one. So it was around low carbohydrate food and 492 00:22:00,600 --> 00:22:03,840 Speaker 1: are low carb options always the best at the supermarket? 493 00:22:04,160 --> 00:22:06,199 Speaker 1: And I really find this quite interesting because we have 494 00:22:07,040 --> 00:22:09,639 Speaker 1: in times showcased a few of our lower car products 495 00:22:09,640 --> 00:22:11,879 Speaker 1: Suzi on the product review and there are quite a 496 00:22:11,880 --> 00:22:13,640 Speaker 1: few good ones on the market, one of the high 497 00:22:13,640 --> 00:22:16,240 Speaker 1: protein low car pizza bases being one of my favorites. 498 00:22:16,440 --> 00:22:18,760 Speaker 1: But I will say that a lot of times the 499 00:22:18,800 --> 00:22:22,120 Speaker 1: low carb options can be a lot more expensive depending 500 00:22:22,160 --> 00:22:24,800 Speaker 1: on the food or the choice, it can actually leaving you, 501 00:22:24,800 --> 00:22:27,480 Speaker 1: you know, leave you feeling quite unsatisfied. For me, like 502 00:22:27,560 --> 00:22:30,479 Speaker 1: a low carb option might be cauliflower rice, but it 503 00:22:30,520 --> 00:22:32,199 Speaker 1: doesn't compare to a rice. You know. I have an 504 00:22:32,240 --> 00:22:35,080 Speaker 1: Asian background. I couldn't eat cauliflower rice and call it rice. 505 00:22:35,119 --> 00:22:36,800 Speaker 1: I just couldn't do it. So for me, a lot 506 00:22:36,800 --> 00:22:40,240 Speaker 1: of the low carb options do leave me feeling quite unsatisfied. 507 00:22:40,600 --> 00:22:43,760 Speaker 1: And sometimes those low carb options ractually quite high in fat, 508 00:22:43,840 --> 00:22:45,800 Speaker 1: because if you take out the carbohydrate, you have to 509 00:22:45,840 --> 00:22:49,080 Speaker 1: replace that macro nutrient with something, but generally most of 510 00:22:49,119 --> 00:22:51,120 Speaker 1: the foods it's replacing it with fat, So a lot 511 00:22:51,119 --> 00:22:54,280 Speaker 1: of times those low carb options, although lower carbohydrate, can 512 00:22:54,320 --> 00:22:57,080 Speaker 1: actually be higher calorie overall. So I think it is 513 00:22:57,119 --> 00:23:00,560 Speaker 1: important to have that skill of learning counter labels and 514 00:23:00,720 --> 00:23:03,800 Speaker 1: just asking yourself, why am I choosing the low carb option? 515 00:23:04,240 --> 00:23:06,160 Speaker 1: Is it to lose weight? Is it because I think 516 00:23:06,200 --> 00:23:09,159 Speaker 1: it's better? Is it because I've got hormonal issues insulin 517 00:23:09,200 --> 00:23:12,919 Speaker 1: resistance type two diabetes? Is the carbohydrate content something that 518 00:23:12,960 --> 00:23:15,919 Speaker 1: I actually need to control the lower? Or Am I 519 00:23:16,000 --> 00:23:18,440 Speaker 1: just doing this because I think it's the better choice, 520 00:23:18,480 --> 00:23:21,040 Speaker 1: And personally I don't think it's a better choice. Sosie. 521 00:23:21,080 --> 00:23:23,520 Speaker 1: I think it's perhaps a better choice than maybe twenty 522 00:23:23,560 --> 00:23:26,400 Speaker 1: to thirty percent of the cases, but definitely not always. 523 00:23:26,560 --> 00:23:27,439 Speaker 1: What are your views on it? 524 00:23:28,000 --> 00:23:30,600 Speaker 2: I think it's I really like this question because it's 525 00:23:30,600 --> 00:23:34,080 Speaker 2: actually quite confusing about what is the low carb versus 526 00:23:34,160 --> 00:23:36,359 Speaker 2: what is the lower carb. So the best example I 527 00:23:36,400 --> 00:23:38,960 Speaker 2: can give is in the bread category. So you've got 528 00:23:39,000 --> 00:23:41,680 Speaker 2: regular bread, and then we've got this category of low 529 00:23:41,720 --> 00:23:44,119 Speaker 2: carb breads, which can be as low as five grams 530 00:23:44,160 --> 00:23:47,960 Speaker 2: or less of carbohydrate per serve. Now as a reference point, 531 00:23:48,119 --> 00:23:51,240 Speaker 2: regular bread's got about thirty grams of carbohydrate purchase slices, 532 00:23:51,640 --> 00:23:54,480 Speaker 2: and so five or less is really really low. But 533 00:23:54,520 --> 00:23:57,320 Speaker 2: then you've got breads who will be labeled as lower, 534 00:23:57,760 --> 00:24:00,560 Speaker 2: lower or even still low carb because it's not a 535 00:24:00,600 --> 00:24:05,280 Speaker 2: regulated term, and they can still have fifteen grams of carbohydrates, 536 00:24:05,320 --> 00:24:07,880 Speaker 2: so it's half the amount of carbohydrate is regular bread, 537 00:24:08,320 --> 00:24:10,680 Speaker 2: but it's not low. It's still three times as much 538 00:24:10,720 --> 00:24:14,359 Speaker 2: as low. So for me, I can understand why people 539 00:24:14,400 --> 00:24:18,680 Speaker 2: are really confused because it even with clients, I'll say 540 00:24:18,720 --> 00:24:20,400 Speaker 2: which wrap did you get, and they'll say, I've got 541 00:24:20,400 --> 00:24:23,560 Speaker 2: the lower carb or the reduced and it's when I 542 00:24:23,560 --> 00:24:25,840 Speaker 2: look at it, it's high protein, so it's actually not 543 00:24:25,880 --> 00:24:29,200 Speaker 2: what I want. So it's very very confusing on labeling. 544 00:24:29,359 --> 00:24:32,439 Speaker 2: So I don't have a one size fits or answer 545 00:24:32,480 --> 00:24:37,800 Speaker 2: to the question other than low carb and specifically low 546 00:24:37,880 --> 00:24:44,280 Speaker 2: carb varieties of traditional carbs, So things like bread, rice, pasta, 547 00:24:45,280 --> 00:24:47,439 Speaker 2: I agree with you, in many cases they can be 548 00:24:47,480 --> 00:24:51,720 Speaker 2: too low and we need the fuel. I'll use lower 549 00:24:51,760 --> 00:24:55,280 Speaker 2: carb or specifically low carb breads and wraps maybe in 550 00:24:55,320 --> 00:24:57,480 Speaker 2: the second half of the day for some of my clients, 551 00:24:58,200 --> 00:25:02,480 Speaker 2: or I will you swap out regular rice for But 552 00:25:02,560 --> 00:25:06,520 Speaker 2: it's not rice, it's vegetable. It's a completely different thing. 553 00:25:06,600 --> 00:25:09,760 Speaker 2: You can't it's not a low carb rice, it's vegetable. 554 00:25:09,880 --> 00:25:13,800 Speaker 2: So that's a little bit different again. So all I 555 00:25:13,840 --> 00:25:16,840 Speaker 2: will say is it's not something that we can just 556 00:25:16,880 --> 00:25:20,200 Speaker 2: say that low carb is generally better. I would say 557 00:25:20,200 --> 00:25:23,760 Speaker 2: that I do keep an eye on carbohydrate content overall, 558 00:25:23,840 --> 00:25:27,560 Speaker 2: and so at any meal, I'm counting about twenty, maybe 559 00:25:27,560 --> 00:25:30,320 Speaker 2: thirty grams of carbohydrate. Keeping in mind that most of 560 00:25:30,359 --> 00:25:34,480 Speaker 2: my clients are looking to lose weight and lose weight 561 00:25:34,480 --> 00:25:37,520 Speaker 2: in a sustainable way and often have insulin issues. So 562 00:25:37,600 --> 00:25:40,520 Speaker 2: I want what I would describe as a moderate carbohydrate diet, 563 00:25:40,600 --> 00:25:43,720 Speaker 2: not low. I'm sort of working between eighty up to 564 00:25:43,760 --> 00:25:47,760 Speaker 2: one forty grams of carbohydrate per day. A low carbohydrate 565 00:25:47,800 --> 00:25:50,560 Speaker 2: diet will be lower than fifty, and very few people 566 00:25:51,040 --> 00:25:53,639 Speaker 2: will routinely need that unless they're following kito or on 567 00:25:53,680 --> 00:25:56,480 Speaker 2: mirror replacement, and that's a very specific area of diets. 568 00:25:57,080 --> 00:25:59,600 Speaker 2: So I can certainly use products that still have got 569 00:25:59,640 --> 00:26:03,520 Speaker 2: twenty to thirty grams of carbohydrates per serve. They don't 570 00:26:03,520 --> 00:26:06,760 Speaker 2: need to necessarily be low. The only time I and 571 00:26:06,800 --> 00:26:09,120 Speaker 2: when we talk about those pizza basic lyan that we love, 572 00:26:09,240 --> 00:26:11,760 Speaker 2: they're still lower. They're not low. They've still got twenty 573 00:26:11,840 --> 00:26:14,960 Speaker 2: grams of carb I think per serve, so they're in 574 00:26:15,000 --> 00:26:17,920 Speaker 2: that middle ground, not low. The only time I use 575 00:26:18,080 --> 00:26:21,840 Speaker 2: low carbohydrate foods routinely would be in these two occasions. 576 00:26:22,640 --> 00:26:25,920 Speaker 2: So if my clients are toast eaters and they don't 577 00:26:25,960 --> 00:26:27,960 Speaker 2: want to have protein like eggs in the morning, I 578 00:26:28,040 --> 00:26:30,760 Speaker 2: might use a high protein, low carb bread and then 579 00:26:30,920 --> 00:26:34,440 Speaker 2: have them team it with something like just a plain 580 00:26:34,600 --> 00:26:38,200 Speaker 2: jam spread or peanut butter and banana. So I'll use 581 00:26:38,240 --> 00:26:41,280 Speaker 2: that as a bread option. And I often use the 582 00:26:41,359 --> 00:26:44,199 Speaker 2: vegetable rice alternatives because I want my clients to have 583 00:26:44,240 --> 00:26:48,359 Speaker 2: more veggies and less heavier food at nighttime. But I 584 00:26:48,440 --> 00:26:53,440 Speaker 2: don't routinely recommend lower carb wraps or breads generally, because 585 00:26:53,480 --> 00:26:55,800 Speaker 2: I can get moderate carb ones that are still very 586 00:26:55,800 --> 00:26:58,600 Speaker 2: good and are giving me that twenty to thirty grams 587 00:26:58,640 --> 00:27:01,960 Speaker 2: of carb without being low Oh. I know that a 588 00:27:02,000 --> 00:27:05,600 Speaker 2: lot of snack bars, like protein type bars, can be 589 00:27:05,680 --> 00:27:07,720 Speaker 2: low carb, and I would say that they often are 590 00:27:07,760 --> 00:27:10,439 Speaker 2: trying to cater for a market of kind of active 591 00:27:10,520 --> 00:27:13,119 Speaker 2: gym people who are a programmed to look for lower 592 00:27:13,160 --> 00:27:17,200 Speaker 2: carb products, But myself, I don't use them a whole lot. Carmen's, 593 00:27:17,240 --> 00:27:20,000 Speaker 2: for example, who I consult to, have a very delicious 594 00:27:20,000 --> 00:27:22,919 Speaker 2: low car bar, but it's still I think seven grams 595 00:27:22,920 --> 00:27:26,639 Speaker 2: of carb from memory or seven grams of protein to 596 00:27:26,680 --> 00:27:29,440 Speaker 2: just doruggle check. But it's good in the afternoon people 597 00:27:29,440 --> 00:27:31,879 Speaker 2: who want a sweet hit. But I'm often just generally 598 00:27:31,920 --> 00:27:34,719 Speaker 2: happy with nutbars that have got say, ten to fifteen 599 00:27:34,720 --> 00:27:37,920 Speaker 2: grams of carbohydrate, rather than needing it to be lower 600 00:27:37,920 --> 00:27:40,000 Speaker 2: than a certain amount of carb unless someone's on keto. 601 00:27:40,640 --> 00:27:44,480 Speaker 1: All very very valid points. Well, that brings us to 602 00:27:44,560 --> 00:27:47,400 Speaker 1: the end of the Nutrition Couch four, the first Sunday 603 00:27:47,400 --> 00:27:49,159 Speaker 1: over the year, So if you haven't done so already, 604 00:27:49,160 --> 00:27:51,400 Speaker 1: we would love if you could subscribe to the podcast. 605 00:27:51,760 --> 00:27:54,399 Speaker 1: Obviously we're on all leading podcast platforms and we are 606 00:27:54,440 --> 00:27:57,200 Speaker 1: on Instagram and Facebook. We are at the Nutrition Catch 607 00:27:57,280 --> 00:28:00,680 Speaker 1: podcast and also if you miss the big announcement in December, 608 00:28:00,880 --> 00:28:04,080 Speaker 1: we have our brand new supermarket Product Guide which has 609 00:28:04,359 --> 00:28:06,600 Speaker 1: I think I cannot Susie like one hundred and thirty 610 00:28:06,640 --> 00:28:10,000 Speaker 1: two of our favorite supermarket products. This is for our 611 00:28:10,040 --> 00:28:13,040 Speaker 1: Aussie based clients only because we've gone through obviously our 612 00:28:13,119 --> 00:28:16,480 Speaker 1: leading supermarkets calls will wear Saras Farm and Alti and 613 00:28:16,560 --> 00:28:18,879 Speaker 1: we put all of our favorite supermarket products into the 614 00:28:18,920 --> 00:28:21,159 Speaker 1: one handy Guard. You can take with you on your 615 00:28:21,200 --> 00:28:23,760 Speaker 1: phone in a PDF. It's an ebook, it's not a 616 00:28:23,800 --> 00:28:26,119 Speaker 1: printed copy of a book, and you can find it 617 00:28:26,160 --> 00:28:29,280 Speaker 1: on our website which is the Nutritioncouch dot com. And 618 00:28:29,359 --> 00:28:31,280 Speaker 1: we will catch you guys in next week's episode. 619 00:28:31,359 --> 00:28:31,960 Speaker 2: Happy Ye