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Speaker 1: Well it's twenty and twenty three, Happy New Year, and

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Speaker 1: welcome back to the Nutrition Couch. How are you feeling

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Speaker 1: after Christmas? Are you energized, are you excited? Or do

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Speaker 1: you feel like you need a bit of a diet reset.

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Speaker 1: Well you're in luck because today on the Nutrition Couch,

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Speaker 1: Susie and I share our best tips on how to

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Speaker 1: reset your dart and get back on track for a

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Speaker 1: healthy twenty twenty three. Okay, I'm Leanne.

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Speaker 2: Ward and I'm Suzy Borrow and we bringnew.

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Speaker 1: The Nutrition Couch, the biweekly podcast that keeps you up

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Speaker 1: to date on everything that you need to know in

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Speaker 1: the world of nutrition. So as well as getting back

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Speaker 1: on track after Christmas, today we share the latest research

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Speaker 1: on New Year's diet resolutions, and our listener question is

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Speaker 1: on eating low carp and should we always choose low

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Speaker 1: carb products. But to kick us off this episode, Susie,

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Speaker 1: on last year's New Year's Potty, we talked about a

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Speaker 1: word for the year. So we didn't say we wanted

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Speaker 1: to set New year resolutions. We just said we wanted

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Speaker 1: to have like a focus or a buzzword for the year.

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Speaker 1: And I actually I can't even remember what either of

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Speaker 1: us said, but starting afresh this year, what is your

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Speaker 1: word for the year?

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Speaker 3: And it's so funny because you're right, I can't remember

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Speaker 3: my word from last year, which isn't only organized, But

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Speaker 3: this year my word is gently, So just go gently.

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Speaker 3: I've got, you know, lots of things happening that changes,

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Speaker 3: and I just want to be gentle because my natural

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Speaker 3: personality is to be quite driven and pushy, and you know,

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Speaker 3: and I'm sort of not sure what's going to actually

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Speaker 3: pan out, so I'm gently it is. I want to

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Speaker 3: be gentle to myself and go gently, you know, forward

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Speaker 3: and rather than to gun home and just see what

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Speaker 3: the universe has in store.

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Speaker 2: So what about you? We haven't talked about this before.

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Speaker 2: I like it.

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Speaker 1: I was just you put me on the spot. But

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Speaker 1: I feel like mine's going to be very similar to yours,

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Speaker 1: and I feel like mine's going to be balanced, because

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Speaker 1: I must admit I'm feeling pretty burnt out. We are

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Speaker 1: recording this very late on a Sunday night, and what's

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Speaker 1: today today, the eighteenth of December, so there's not even

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Speaker 1: New Years yet. We're pre recording submit. But I just

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Speaker 1: I'm feeling a little bit burnt out from the year,

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Speaker 1: we haven't really had much breaks. We've had a very

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Speaker 1: busy year. We've had a lot of growth this year,

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Speaker 1: and so I feel like next year, for me, it's

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Speaker 1: going to be a really busy year, and I feel

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Speaker 1: like I just need to incorporate some form of balance

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Speaker 1: in every aspect of my life. So mine's going to

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Speaker 1: be balanced.

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Speaker 2: I like that.

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Speaker 3: I like that, and I think you sometimes have those

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Speaker 3: years which are really pushy and going forward. In other

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Speaker 3: years it's just about consolidating and taking a bit of

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Speaker 3: a load off. So yeah, I like that very much,

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Speaker 3: and it's got a nice ease to it, hopefully as

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Speaker 3: we move into a shiny twenty twenty three and hopefully

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Speaker 3: it's it's a good one, all right.

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Speaker 1: Well, the holidays are over, as we you know, say,

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Speaker 1: there's some pre recording, but it is time to get

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Speaker 1: our diet back on track. So we thought it would

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Speaker 1: benefit our listeners to hear what Susie and I generally

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Speaker 1: discussed with our clients when they come in and they say, oh,

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Speaker 1: everything's you know, I've had a big December. I'm off track.

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Speaker 1: My jeans are really tied, Like what am I going

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Speaker 1: to do? There's this detogs there's this diet do I

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Speaker 1: do this gym challenge that's going on, Like how do

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Speaker 1: I get my diet back on track? So I'll go

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Speaker 1: first Susie, and I would probably say my top two

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Speaker 1: tips for my clients. The first one is really around

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Speaker 1: that mindset, and it's just around consistency over volume. You know,

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Speaker 1: most of us are like, I'm gonna eat clean, I'm

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Speaker 1: going to clean out the whole pantry.

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Speaker 2: I'm going to start.

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Speaker 1: Juicing green juices every morning. I'm going to do the

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Speaker 1: other gym six days a week. I'm just gonna smash it.

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Speaker 1: You know, I'm going to go hard. It's all or nothing.

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Speaker 1: So for me, it's always about consistency over volume. I

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Speaker 1: would rather my clients, say, went to the gym two

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Speaker 1: days a week all year, rather than six days a

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Speaker 1: week for the month of January and then nothing at all.

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Speaker 1: I would rather my clients made their lunch for you know,

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Speaker 1: work four days a week all year, rather than did

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Speaker 1: it for thirty days in January and then went back

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Speaker 1: to ordering uberots or buying their lunch out most days

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Speaker 1: post January. So for me, it's consistency of a volume

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Speaker 1: and the other one. I like to do is get

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Speaker 1: my clients to take a step back and have a

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Speaker 1: look at their diet or their lifestyle overall. What is

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Speaker 1: the lowest hanging fruit. Sure, trition makes a huge impact

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Speaker 1: if the goal is fat loss, training makes a huge impact,

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Speaker 1: if the goal is to get fitter, stronger, faster, that

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Speaker 1: sort of thing. But the lifestyle matters as well. If

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Speaker 1: you're super stressed, if you're burnt out, if you're not

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Speaker 1: sleeping properly, if you gut health is all out of whack,

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Speaker 1: if your hormones are raging, you're never really going to

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Speaker 1: get to those goals, and if you do, you're not

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Speaker 1: going to feel great doing it. So take a step back,

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Speaker 1: look at your lifestyle overall and figure out what the

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Speaker 1: lowest hanging fruit is or what is the thing that

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Speaker 1: you can change that's going to make the biggest impact overall.

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Speaker 1: And the craziest thing for me with some of white clients,

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Speaker 1: like they come and see me and on our first appointment,

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Speaker 1: our first coach and call together, I'm like, all I

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Speaker 1: want you to do is focus on stress, or tune

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Speaker 1: into your hunger, or get better night sleep, whatever it

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Speaker 1: might be. And they're like, but what I do with

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Speaker 1: my nutrition. I'm like, nothing, keep doing what you're doing,

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Speaker 1: and they're like, wait what, I'm like, I would rather

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Speaker 1: have tackled this lowest hanging fruit, which is going to

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Speaker 1: make the biggest impact on your lifestyle overall, rather than

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Speaker 1: trying to tweak all of the nutrition, because it's it's

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Speaker 1: all well and good to be like, here's your diet plant,

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Speaker 1: let's do this with nutrition. If someone's not sleeping, if

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Speaker 1: they're chronically stressed, if they're just about to have a

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Speaker 1: burnout or a meltdown at any moment. So I like

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Speaker 1: to think, let's take a step back and look at

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Speaker 1: the lowest hanging fruit, because for me, that actually tends

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Speaker 1: to have the biggest impact long term and can actually

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Speaker 1: make the biggest difference long term. How do you go

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Speaker 1: about tackling the January motivation that clients have to lose

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Speaker 1: the weight and lose it fast.

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Speaker 3: And it is a really popular time. We call it

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Speaker 3: diet season for a reason. You know, we're bombarded in

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Speaker 3: the media about how to kick stout your diet, and

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Speaker 3: certainly people tend to be feeling tired and bloated and

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Speaker 3: carrying even if it's not actual fat weight but just

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Speaker 3: fluid because I haven't been eating overly well because of

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Speaker 3: course when we're in holiday times and eating heavier food

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Speaker 3: often means we're not getting those lower calorie, nutrient dense

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Speaker 3: foods that will keep our digestive system on track and

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Speaker 3: our skin glowing, and that's why we sort of don't

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Speaker 3: feel our best. So I think first I would say,

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Speaker 3: when you are actually going to commit to it, is

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Speaker 3: pick the right time. You know, if you're on a

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Speaker 3: camping holiday until the fifteenth of January, it's probably not

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Speaker 3: the right time because you know, you only have a

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Speaker 3: certain opportunity to eat a certain way, and you're with

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Speaker 3: a family. So whether it's the beginning of January, whether

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Speaker 3: it's mid whether it's when the kids go back to school,

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Speaker 3: I think if you know that you need to sort

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Speaker 3: of really give some attention to lifestyle change, I would

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Speaker 3: sort of wait till it's the right time and you've

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Speaker 3: got time to do it properly, because there's nothing worse

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Speaker 3: than half starting something and then feeling like you've failed

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Speaker 3: and then starting the cycle again. I think the first

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Speaker 3: thing for me is for cleaning out the house, because

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Speaker 3: chances are you've got leftover snacks from Christmas, You've got

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Speaker 3: still trays of dessert, you've got chocolates people have given you,

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Speaker 3: and the biggest predictor of food consumptions availability. So if

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Speaker 3: there's tempting gammi food in the house that is high

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Speaker 3: calorie and you know it's time to get rid of it,

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Speaker 3: it's time to get rid of it. So give away

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Speaker 3: the chocolates, pack it away. You know, holidays are over, really,

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Speaker 3: you know, make sure you've created an environment that's healthy.

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Speaker 3: And then I think it's about starting with small, consistent steps.

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Speaker 3: You know, like you said, people will go and do

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Speaker 3: a juice clans, or they'll suddenly join a new gym,

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Speaker 3: will work out and expecting themselves to get up at

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Speaker 3: five am, you know, and they never last because it's

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Speaker 3: not sustainable and busy life. But what is sustainable and

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Speaker 3: is four meals a day breakfast, lunch, after new ti,

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Speaker 3: dinner or maybe five. So just making sure that more

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Speaker 3: of those meals are balanced than not and allow yourself

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Speaker 3: to factor in a couple of meals off regardless, because

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Speaker 3: if you think you're going to be perfect, it won't

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Speaker 3: be consistent. So maybe you'll just start with breakfast. Maybe

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Speaker 3: you'll start with having one vegetable based meal per day,

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Speaker 3: but just make sure that more of the meals you

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Speaker 3: have each week are on the healthier side. And if

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Speaker 3: you want to specifically have a bit of a kickstart,

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Speaker 3: you may have a week of light eating where for example,

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Speaker 3: you only have a salad or vegetables for dinner, or

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Speaker 3: you may you know, go easy on the dinners at

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Speaker 3: night and have a particularly small meal at night time.

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Speaker 3: You may do a meal replacement, so something that's consistent,

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Speaker 3: but you're doing it for a step period and that

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Speaker 3: then you're on your way, rather than you know, investing

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Speaker 3: in a really expensive our diet or eliminating all carbs

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Speaker 3: and then it doesn't last and then you start the

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Speaker 3: diet cycle again. So they're sort of easy ways to

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Speaker 3: get going in terms of if you do want to

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Speaker 3: be a little bit stricter, sure, just replace a meal

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Speaker 3: with a soup or a salad or even a mirror

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Speaker 3: replacement to cut the calories down. But do it consistently

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Speaker 3: for five days for seven days, as opposed to try

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Speaker 3: it for one or two and then get back off

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Speaker 3: track again.

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Speaker 1: Love it. And probably the final point I'll add is

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Speaker 1: just around support systems. You know, whether it's a friend,

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Speaker 1: whether it's a family member, whether it's someone that you

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Speaker 1: met at the gym, whether it's a personal trainer, whether

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Speaker 1: you hire a coach, whether you join Susie and my

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Speaker 1: coaching programs, which we should shout out Susie. We should

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Speaker 1: give ourselves a bit of a shout out on the

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Speaker 1: potty for once you know I do coaching, Susie does coaching,

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Speaker 1: you can head to Minus at linkupminmethod dot com and

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Speaker 1: Susie's asusiborow dot com dot au and you can check

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Speaker 1: out our coaching opportunities there. We both have availability early

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Speaker 1: twenty twenty three. I'd love to help you to your goals,

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Speaker 1: but I really do think that support system is so important,

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Speaker 1: particularly if you're someone you know you fall off the wagon,

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Speaker 1: you know, when things get busy, nutritions of thing to slip.

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Speaker 1: You know that you know you tend to do really

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Speaker 1: well in January and then after that you kind of

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Speaker 1: fall off the wagon and things are all out the

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Speaker 1: window back February again. If you take a step back

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Speaker 1: and look at that lowest hanging thruit and think where

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Speaker 1: have I previously go wrong in you know, previous years,

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Speaker 1: if it's that motivation to continue, if you need that

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Speaker 1: support system absolutely enlisted from early January to really help

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Speaker 1: you keep you on track and make it somebody who's honest.

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Speaker 1: You know, if you know that your partner is a

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Speaker 1: great support system but also tends to self sabotage, you

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Speaker 1: don't use them.

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Speaker 2: As your support system.

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Speaker 1: Use somebody outside, or use someone that you know. You know,

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Speaker 1: maybe a friend who lives a healthy lifestyle all year round.

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Speaker 1: Maybe ask them for some help, Maybe ask a professional,

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Speaker 1: maybe join a group or something. I really think that

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Speaker 1: support system for so many of us is really key

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Speaker 1: to that long term change.

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Speaker 3: And that leads in really nicely to what I was

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Speaker 3: going to talk about in our next segment of our

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Speaker 3: first party of the year, which is New Year's Resolutions.

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Speaker 3: And so normally we would talk about client case study,

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Speaker 3: and we haven't been doing a whole lot of clients

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Speaker 3: because we've had a bit of a holiday, which is

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Speaker 3: fair fantastic. And New Year's Resolutions still remain a big

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Speaker 3: focal point at the start of a year, and some

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Speaker 3: people may refer to it as goal setting. I know myself,

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Speaker 3: at the start of each year, I'll set goals in

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Speaker 3: what I call the core life domain, so health and fitness, finance, career, relationships,

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Speaker 3: self and whether you call it resolutions or whether you

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Speaker 3: call it goals. I thought it was worthy of a

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Speaker 3: bit of a chat, given that many of us want

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Speaker 3: to start the year on the right foot. And I

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Speaker 3: had some new research actually that came from my fitness Power,

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Speaker 3: which is a calorie monitoring app that I'm a big

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Speaker 3: fan of because it's very easy to use and people

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Speaker 3: can enter there as a self monitoring device for activity

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Speaker 3: and for calories and for macros. And they found a

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Speaker 3: survey of a thousand Australians leading into the new year

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Speaker 3: that ninety six percent of US chairs report giving up

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Speaker 3: their New Year's resolutions by the end of January, and

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Speaker 3: one of the biggest issues or barriers to success with

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Speaker 3: achieving goals up fifty seven percent were concerned about being

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Speaker 3: judged from friends and family when they actually didn't achieve

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Speaker 3: the goals. The most popular goals were getting serious about health,

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Speaker 3: exercising to lose weight and needing healthy, gaining muscle mass,

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Speaker 3: saving a bit of money, and spending more time with

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Speaker 3: friends and family. The reasons that was reported that generally

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Speaker 3: news resolutions weren't met were reported as low motivation or willpower,

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Speaker 3: too ambitious, the goals being set, too busy, or knowing

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Speaker 3: that you've tried and failed before, which links in very

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Speaker 3: powerfully to some of this advice, which is, if you

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Speaker 3: don't set yourself up for success, you are most likely

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Speaker 3: to fall off the bandwagon. And I just wanted to

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Speaker 3: make a note about a couple of these points. So

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Speaker 3: two of the almost fifty percent reported having low motivational willpower,

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Speaker 3: which led to the goals not being achieved. But what

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Speaker 3: we know from research leand is that willpower is a

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Speaker 3: little bit of a myth because people who are high

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Speaker 3: and self control or willpower are not necessarily better at

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Speaker 3: avoiding temptation. So, for example, if you're trying to set

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Speaker 3: a news resolution of eating healthier and then you get

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Speaker 3: derailed by people offering you high calorie food. Who have

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Speaker 3: more willpower are not better at saying no to the

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Speaker 3: high calorie food, but they create environments that make it

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Speaker 3: harder to have the high calorie food, so they might

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Speaker 3: not go to the morning tea at work, or they

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Speaker 3: throw out the cheesecake at home so they don't eat it.

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Speaker 3: So they actually create the system. So for me, looking

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Speaker 3: at Newyear's resolutions and setting goals. One of the first

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Speaker 3: things is starting small and one at a time, rather

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Speaker 3: than being too ambitious and set a goal of losing

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Speaker 3: thirty kilos which might be a twelve month goal, when

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Speaker 3: really the goal should be just starting to eat breakfast

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Speaker 3: or exercise each day. That was the first thing. Start

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Speaker 3: small with just one or two. It is creating systems

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Speaker 3: that are conducive to make it easier to eat well

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Speaker 3: and exercise, so for example, linking up with a friend

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Speaker 3: and committing to walking that way because you like it,

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Speaker 3: rather than joining a gym that you probably never go to,

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Speaker 3: or cleaning the house out of tempting food, or stocking

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Speaker 3: the house with healthy snacks so you're more likely to

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Speaker 3: eat them, or taking healthy snacks with you and you're

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Speaker 3: traveling or going somewhere so you're not tempted by the

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Speaker 3: shop or the vending machine. And then the last point

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Speaker 3: around it is the social support, which you've mentioned, because

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Speaker 3: that actually has a research to show that that's one

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Speaker 3: of the biggest derailers when it comes to a healthy

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Speaker 3: lifestyle and resolutions, is that we don't have enough support

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Speaker 3: around us, and those around us are either acting as

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Speaker 3: saboteurs or waiting for us to fail. So you've really

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Speaker 3: got to recruit that support, just even one person, whether

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Speaker 3: it's a friend, family member, to guide you if these

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Speaker 3: behavioral changes are big for you, and it's a big

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Speaker 3: step as opposed to something that you naturally default to.

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Speaker 3: Because I find people are really really motivated and they'll set,

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Speaker 3: you know, all these goals and then come to the

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Speaker 3: end of January and no one's checked in with them.

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Speaker 3: So it's about that constant self monitoring and keeping on

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Speaker 3: track and also having support and doing it with someone

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Speaker 3: else that really creates that momentum and is more likely

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Speaker 3: to lead to success by the end of January.

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Speaker 1: I like that, and I think the interesting point for

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Speaker 1: me there was when you mentioned thirty four percent of

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Speaker 1: people failed to meet their goals because they're being too ambitious,

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Speaker 1: and you know, we see it time and time again.

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Speaker 1: It so I'm going to join this six week challenge

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Speaker 1: at the gym. I'm going to lose six kilos in

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Speaker 1: six weeks. And it's like cool, people might do that,

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Speaker 1: but the second they finish the challenge, because it was

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Speaker 1: so restrictive, they put it all back on again. So

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Speaker 1: just be realistic with your goals. I mean, if your

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Speaker 1: goal is to lose ten kilos. Rather than giving yourself

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Speaker 1: ten weeks, give yourself all year. It's less than a

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Speaker 1: kilo a month. So if you lose one, one and

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Speaker 1: a half two kilos in the first month and then

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Speaker 1: February kind of gets a bit wonky and you're like, oh,

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Speaker 1: I didn't lose anything in February. Cool, Pick it back

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Speaker 1: up and drop another half to one kilo in March,

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Speaker 1: pick it back up again and lose another kilo in April.

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Speaker 1: Then you know, you can sort of have a little

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Speaker 1: stool or you know, a little bit of party diamond

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Speaker 1: in March or April or May or whatever month I'm

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Speaker 1: up to. But do you know what I mean, don't

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Speaker 1: be too ambitious with the goals. I think we don't

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Speaker 1: give ourselves enough time. A lot of clients that we

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Speaker 1: talk to Susie, they go, I want to lose ten

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Speaker 1: twenty thirty kilos and we say, all right, well, how

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Speaker 1: long did it take you to put that on?

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Speaker 2: They're like, oh, I put on.

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Speaker 1: Thirty kilos the better part of the last fifteen years.

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Speaker 1: I'm like, cool, So, how do we think we're going

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Speaker 1: to lose thirty kilo six months? It took you fifteen

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Speaker 1: years to put it on. So I think that just

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Speaker 1: being a little bit more realistic with those goals. And

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Speaker 1: you know, we've heard it time and time again. We

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Speaker 1: used to roll our eyes in school when they taught

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Speaker 1: us about smart goals. But I think those goals being realistic, achievable, measurable.

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Speaker 1: I mean, there is definitely I'm sure there's science to that,

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Speaker 1: and I think that for many of us, we're just

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Speaker 1: setting goals that are far too ambitious. It's relying on motivation,

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Speaker 1: which goes out the window the second we get tired, stressed,

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Speaker 1: or have a bad day. Most of us are too

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Speaker 1: busy to actually follow through with the huge amount of

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Speaker 1: goals that we do set ourselves, and then we end

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Speaker 1: up self sabotaging ourselves because we don't have those support

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Speaker 1: system in place to actually help us. So we're telling

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Speaker 1: you the reasons why people fail the news, resolutions change

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Speaker 1: the recent So it's about motivation, being too ambitious, being

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Speaker 1: too busy, and basically self sabotaging. So fix those things

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Speaker 1: and you'll be one of the very few, what is it,

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Speaker 1: the three percent or four percent that's actually still working

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Speaker 1: towards their goals. In February rather than completely falling off

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Speaker 1: the wagon at the end of jam and like ninety

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Speaker 1: six percent of people true.

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Speaker 3: And it just has reminded me actually, and it fits

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Speaker 3: in well because this is usually our client case study area.

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Speaker 3: I've got a great client case study that demonstrates your

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Speaker 3: point around give yourself time. So this year I've had

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Speaker 3: a client and she is a has a big job

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Speaker 3: and a very sidentary job which requires her to spend many,

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Speaker 3: many hours sitting down, and she, you know, has weight

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Speaker 3: to lose, you know, I want to say, without looking

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Speaker 3: at her notes that she came in with a goal

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Speaker 3: of twenty kilos of weight loss. So it's an issue

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Speaker 3: for her. She's not very old, and she really wants

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Speaker 3: to get that off long term to protect and preserve

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Speaker 3: her fertility. And she's aware that even though she's quite young,

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Speaker 3: if she doesn't get it off, it's going to keep

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Speaker 3: going up given the nature of her work. So we

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Speaker 3: started working together in about May, and we went through

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Speaker 3: sort of the similar sort of process I would go

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Speaker 3: through with any of my coaching clients around you know,

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Speaker 3: developing a meal plan that was conducive to her lifestyle

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Speaker 3: and factoring in certain amounts of activity and from many

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Speaker 3: months Lane we had miss normal kind of loss because

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Speaker 3: what would always happen was that her work would ramp

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Speaker 3: up and she couldn't get and do the sort of

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Speaker 3: time at the gym that she needed. Or she would

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Speaker 3: have two or three days of really calorie controlled eating

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Speaker 3: and then something would happen and she would be working late.

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Speaker 2: Or have a lot of social functions.

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Speaker 3: Her boyfriend was a footballer, so there was a lot

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Speaker 3: of time spent at the pub and a lot of socializing,

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Speaker 3: so she would have three or four great days calorie wise,

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Speaker 3: and then it would just blow out with drinks and

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Speaker 3: pub food, and you know, she was trying anyway. She said,

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Speaker 3: I got a little bit off, I want to say,

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Speaker 3: maybe three kilos over a good couple of months. And

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Speaker 3: we did get some hormone checks done, and indeed she

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Speaker 3: had some hormony shues with her in Chilin, and she

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Speaker 3: started on a weight loss medication to help, but again,

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Speaker 3: you know, it just didn't really shift very much. She

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Speaker 3: would be sending me her food diaries each week, and

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Speaker 3: it just felt like sometimes we'd get two hundred grams,

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Speaker 3: sometimes we'd get three hundred grams, and it probably was

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Speaker 3: a bit slow for me. You know, I'm used to

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Speaker 3: having people who have consistent loss. But what I will

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Speaker 3: say about this client is that she just stuck with it.

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Speaker 3: And even though we'd set the initial goal of losing

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Speaker 3: ten kilos over three to four months, and it got

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Speaker 3: to September October and she hadn't lost you know, anywhere

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Speaker 3: near that. She had lost say four or five kilos.

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Speaker 3: And what I will report now that we got to

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Speaker 3: December and she was down eight. Now, at any point

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Speaker 3: in that journey, if I'd have said to her in May,

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Speaker 3: come December, you would have lost less than ten kilos,

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Speaker 3: she probably would have said, it's too slow, I can't

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Speaker 3: do it, not worth it. But she, to her massive credit,

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Speaker 3: just stuck with it. And she just stuck with small

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Speaker 3: changes accountability. You know, she would send her diaries through,

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Speaker 3: she would consistently try and do her training. And now

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Speaker 3: eight kilos is a massive amount of weight. Now it's

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Speaker 3: not twenty, it's not ten, but it's still massive. And

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Speaker 3: if she continues just with that process, she will absolutely

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Speaker 3: get to her goal. And it took a lot longer

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Speaker 3: than she hoped, but it was what she could manage

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Speaker 3: with her other lifestyle demands. The fact she had to work,

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Speaker 3: and that she has to sometimes work really long hours

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Speaker 3: and maintain a relationship and all the other life things

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Speaker 3: you know. Sometimes slow and steady, it's still okay because

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Speaker 3: it's still really huge. And I said to her just

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Speaker 3: last week, you know, even for me, I would have

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Speaker 3: at some point been like, this is not working.

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Speaker 2: But credit to you.

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Speaker 3: You stuck with it and you've broken the back of

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Speaker 3: it and we will absolutely get to your goal. So

433
00:19:16,920 --> 00:19:20,240
Speaker 3: just remember small changes that are still sustainable, and even

434
00:19:20,240 --> 00:19:23,200
Speaker 3: it might take longer than you hope it too, it's

435
00:19:23,240 --> 00:19:27,119
Speaker 3: still really beneficial from a health perspective and moving towards

436
00:19:27,200 --> 00:19:30,840
Speaker 3: your goals, and that's still a really positive outcome.

437
00:19:30,880 --> 00:19:33,600
Speaker 1: Percent And it doesn't have to be this quick sprint.

438
00:19:33,800 --> 00:19:36,080
Speaker 1: Think of it more like a marathon. Particularly if you've

439
00:19:36,080 --> 00:19:38,720
Speaker 1: got goals that as twenty plus kilos, it should be

440
00:19:38,760 --> 00:19:40,679
Speaker 1: taking well over a year because if you're going to

441
00:19:40,680 --> 00:19:43,359
Speaker 1: do it quick, fast and restrictive, chances are you going

442
00:19:43,400 --> 00:19:44,639
Speaker 1: to fall off the wagon. You're going to put it

443
00:19:44,640 --> 00:19:47,879
Speaker 1: back on again. We want to create that lifestyle change. So,

444
00:19:48,280 --> 00:19:50,840
Speaker 1: as you said, Susie, periods where if you're not too

445
00:19:50,840 --> 00:19:52,640
Speaker 1: busy work is a little bit calm and you can

446
00:19:52,680 --> 00:19:54,560
Speaker 1: do a bit more exercise. You can home coook a

447
00:19:54,560 --> 00:19:56,800
Speaker 1: little bit more push and get the weight loss off,

448
00:19:56,880 --> 00:19:59,080
Speaker 1: and then learn to maintain it. And that is the

449
00:19:59,119 --> 00:20:01,720
Speaker 1: skill so many people have no idea how to do.

450
00:20:02,119 --> 00:20:02,800
Speaker 2: Most people can.

451
00:20:02,720 --> 00:20:05,320
Speaker 1: Easily lose two, three, four or five kilos, but most

452
00:20:05,320 --> 00:20:08,159
Speaker 1: people can't actually maintain that. Learn to maintain that for

453
00:20:08,200 --> 00:20:10,240
Speaker 1: a good few months, then push again and get another

454
00:20:10,240 --> 00:20:12,640
Speaker 1: two three off. Maintain it for a few months, push

455
00:20:12,680 --> 00:20:15,520
Speaker 1: again for another two three, maintain that and as you said,

456
00:20:15,880 --> 00:20:19,000
Speaker 1: come twelve months later, we could be anywhere between five, ten,

457
00:20:19,080 --> 00:20:21,959
Speaker 1: twelve kilos down, and you know the goal might be twenty.

458
00:20:22,040 --> 00:20:24,320
Speaker 1: But show me anyone if you met them in January

459
00:20:24,359 --> 00:20:25,840
Speaker 1: and you said, all right, I can help you lose

460
00:20:25,880 --> 00:20:29,480
Speaker 1: twelve kilos in twelve months. You know, sure everyone would

461
00:20:29,480 --> 00:20:31,720
Speaker 1: want that faster. But show me anyone who wouldn't be

462
00:20:31,760 --> 00:20:34,320
Speaker 1: happy with twelve kilos of loss. Nobody, But if you

463
00:20:34,359 --> 00:20:36,040
Speaker 1: said to them, oh, it'd only be a kilo in

464
00:20:36,080 --> 00:20:38,680
Speaker 1: a month, you're right. We have the expectation of far

465
00:20:38,800 --> 00:20:41,600
Speaker 1: more or almost like that's not good enough. And we

466
00:20:41,640 --> 00:20:44,040
Speaker 1: have research and science to show us that for most

467
00:20:44,240 --> 00:20:48,000
Speaker 1: people point five to one kilogram a month is a

468
00:20:48,040 --> 00:20:51,080
Speaker 1: healthy amount of weight loss for most people, and it's realistic,

469
00:20:51,160 --> 00:20:54,720
Speaker 1: and it's maintainable long term, particularly busy people. And honestly,

470
00:20:54,800 --> 00:20:56,720
Speaker 1: show me anyone that isn't busy. I've never had a

471
00:20:56,720 --> 00:20:58,480
Speaker 1: client come to me and go, oh, I've got so

472
00:20:58,600 --> 00:21:00,399
Speaker 1: much time in the world, tell me every thing to do,

473
00:21:00,440 --> 00:21:02,320
Speaker 1: because I can do it all. Like, we don't have

474
00:21:02,400 --> 00:21:05,119
Speaker 1: clients that aren't busy. Every single one of us is busy,

475
00:21:05,440 --> 00:21:08,080
Speaker 1: maybe to a differing degree, but we're all busy. Rarely

476
00:21:08,119 --> 00:21:10,879
Speaker 1: do we have spare hours in the day. So I

477
00:21:10,880 --> 00:21:12,879
Speaker 1: think that it has to be realistic, it has to

478
00:21:12,880 --> 00:21:15,920
Speaker 1: be sustainable, and give ourselves twelve months. That's the best

479
00:21:15,960 --> 00:21:18,480
Speaker 1: thing about New Year's resolutions when we just make it

480
00:21:18,520 --> 00:21:20,560
Speaker 1: about four weeks or we think I'll just go hard

481
00:21:20,600 --> 00:21:23,480
Speaker 1: in January and see what happens. By February, it's all over.

482
00:21:23,640 --> 00:21:25,520
Speaker 1: So make it about, you know, twelve months, or set

483
00:21:25,520 --> 00:21:27,760
Speaker 1: yourself a small mini goal every month and you can

484
00:21:27,840 --> 00:21:30,200
Speaker 1: have twelve mini goals for the year and in twelve

485
00:21:30,240 --> 00:21:32,679
Speaker 1: months time, you'll be a completely different person. That's my

486
00:21:32,680 --> 00:21:35,560
Speaker 1: favorite thing about New Year's resolutions, to see how far

487
00:21:35,680 --> 00:21:38,439
Speaker 1: you can actually grow throughout that twelve month period.

488
00:21:38,920 --> 00:21:39,399
Speaker 2: I like it.

489
00:21:39,440 --> 00:21:41,280
Speaker 3: And as I said, the other tip off the back

490
00:21:41,320 --> 00:21:43,760
Speaker 3: of that is just make time to check in each

491
00:21:43,800 --> 00:21:46,280
Speaker 3: month and that's all you need to just keep that

492
00:21:46,359 --> 00:21:47,600
Speaker 3: tapping away, tapping away.

493
00:21:47,960 --> 00:21:50,280
Speaker 1: That accountability is so key. So come knocking in mind

494
00:21:50,320 --> 00:21:52,000
Speaker 1: Susie's door if you want, we can help you out.

495
00:21:53,119 --> 00:21:53,280
Speaker 3: Well.

496
00:21:53,320 --> 00:21:55,439
Speaker 1: The final segment of the show, we get tons of

497
00:21:55,440 --> 00:21:57,359
Speaker 1: listener questions and we thought this one was quite an

498
00:21:57,400 --> 00:22:00,520
Speaker 1: interesting one. So it was around low carbohydrate food and

499
00:22:00,640 --> 00:22:03,840
Speaker 1: are low carb options always the best at the supermarket?

500
00:22:04,200 --> 00:22:06,240
Speaker 1: And I really find this quite interesting because we have

501
00:22:07,080 --> 00:22:09,639
Speaker 1: in times showcased a few of our lower car products

502
00:22:09,640 --> 00:22:11,879
Speaker 1: Suzi on the product review and there are quite a

503
00:22:11,920 --> 00:22:13,600
Speaker 1: few good ones on the market, one of the high

504
00:22:13,680 --> 00:22:16,280
Speaker 1: protein low car pizza bases being one of my favorites.

505
00:22:16,480 --> 00:22:18,800
Speaker 1: But I will say that a lot of times the

506
00:22:18,840 --> 00:22:22,160
Speaker 1: low carb options can be a lot more expensive depending

507
00:22:22,200 --> 00:22:24,800
Speaker 1: on the food or the choice, it can actually leaving you,

508
00:22:24,800 --> 00:22:27,520
Speaker 1: you know, leave you feeling quite unsatisfied. For me, like

509
00:22:27,560 --> 00:22:30,479
Speaker 1: a low carb option might be cauliflower rice, but it

510
00:22:30,520 --> 00:22:32,239
Speaker 1: doesn't compare to a rice. You know, I have an

511
00:22:32,240 --> 00:22:35,080
Speaker 1: Asian background. I couldn't eat cauliflower rice and call it rice.

512
00:22:35,119 --> 00:22:36,840
Speaker 1: I just couldn't do it. So for me, a lot

513
00:22:36,840 --> 00:22:40,240
Speaker 1: of the low carb options do leave me feeling quite unsatisfied.

514
00:22:40,600 --> 00:22:43,800
Speaker 1: And sometimes those low carb options ractually quite high in fat,

515
00:22:43,880 --> 00:22:45,840
Speaker 1: because if you take out the carbohydrate, you have to

516
00:22:45,880 --> 00:22:49,119
Speaker 1: replace that macro nutriment with something, but generally most of

517
00:22:49,119 --> 00:22:51,080
Speaker 1: the foods it's replacing it with fat, So a lot

518
00:22:51,119 --> 00:22:54,320
Speaker 1: of times those low carb options, although lower carbohydrate, can

519
00:22:54,359 --> 00:22:57,119
Speaker 1: actually be higher calorie overall. So I think it is

520
00:22:57,160 --> 00:22:59,760
Speaker 1: important to have that skill of learning how to label

521
00:23:00,560 --> 00:23:03,240
Speaker 1: and just asking yourself, why am I choosing the low

522
00:23:03,280 --> 00:23:05,920
Speaker 1: carb option? Is it to lose weight? Is it because

523
00:23:05,960 --> 00:23:08,440
Speaker 1: I think it's better? Is it because I've got hormonal

524
00:23:08,440 --> 00:23:12,480
Speaker 1: issues insulin resistance type two diabetes? Is the carbohydrate content

525
00:23:12,600 --> 00:23:15,600
Speaker 1: something that I actually need to control the lower or

526
00:23:15,640 --> 00:23:17,560
Speaker 1: am I just doing this because I think it's the

527
00:23:17,600 --> 00:23:20,720
Speaker 1: better choice, And personally I don't think it's a better choice.

528
00:23:20,760 --> 00:23:23,280
Speaker 1: Soesi I think it's perhaps a better choice than maybe

529
00:23:23,280 --> 00:23:26,440
Speaker 1: twenty to thirty percent of the cases, but definitely not always.

530
00:23:26,560 --> 00:23:27,439
Speaker 1: What are your views on it?

531
00:23:28,040 --> 00:23:30,600
Speaker 3: I think it's I really like this question because it's

532
00:23:30,640 --> 00:23:34,159
Speaker 3: actually quite confusing about what is the low carb versus

533
00:23:34,160 --> 00:23:36,399
Speaker 3: what is the lower carb. So the best example I

534
00:23:36,440 --> 00:23:39,000
Speaker 3: can give is in the bread category. So you've got

535
00:23:39,000 --> 00:23:41,680
Speaker 3: regular bread, and then we've got this category of low

536
00:23:41,760 --> 00:23:44,080
Speaker 3: carb breads, which can be as low as five grams

537
00:23:44,200 --> 00:23:48,000
Speaker 3: or less of carbohydrate per serve. Now as a reference point,

538
00:23:48,119 --> 00:23:51,320
Speaker 3: regular bread's got about thirty grams of carbohydrate purchase slices,

539
00:23:51,680 --> 00:23:53,800
Speaker 3: and so five or less is really really low.

540
00:23:54,320 --> 00:23:56,240
Speaker 2: But then you've got breads who will.

541
00:23:56,040 --> 00:23:59,720
Speaker 3: Be labeled as lower, lower, or even still low carb

542
00:24:00,000 --> 00:24:03,640
Speaker 3: because it's not a regulated term, and they can still

543
00:24:03,680 --> 00:24:06,359
Speaker 3: have fifteen grams of carbohydrates, so it's half the amount

544
00:24:06,359 --> 00:24:09,480
Speaker 3: of carbohydrate is regular bread, but it's not low. It's

545
00:24:09,480 --> 00:24:12,479
Speaker 3: still three times as much as low. So for me,

546
00:24:13,000 --> 00:24:17,159
Speaker 3: I can understand why people are really confused because it

547
00:24:17,680 --> 00:24:19,600
Speaker 3: even with clients, I'll say which rap did you get,

548
00:24:19,640 --> 00:24:22,439
Speaker 3: and they'll say, I got the lower carb or the

549
00:24:22,520 --> 00:24:25,120
Speaker 3: reduced and it's when I look at it, it's high protein,

550
00:24:25,200 --> 00:24:27,800
Speaker 3: so it's actually not what I want. So it's very

551
00:24:27,880 --> 00:24:31,200
Speaker 3: very confusing on labeling. So I don't have a one

552
00:24:31,359 --> 00:24:35,639
Speaker 3: size fits or answer to the question other than low

553
00:24:35,880 --> 00:24:41,679
Speaker 3: carb and specifically low carb varieties of traditional carbs. So

554
00:24:41,840 --> 00:24:46,280
Speaker 3: things like bread, rice, pasta, I agree with you. In

555
00:24:46,320 --> 00:24:48,480
Speaker 3: many cases they can be too low and we need

556
00:24:48,800 --> 00:24:53,840
Speaker 3: the fuel. I'll use lower carb or specifically low carb

557
00:24:53,920 --> 00:24:56,159
Speaker 3: breads and wraps maybe in the second half of the

558
00:24:56,240 --> 00:24:59,000
Speaker 3: day for some of my clients, or I will you

559
00:24:59,280 --> 00:25:04,200
Speaker 3: swap out regular rice for But it's not rice, it's vegetable.

560
00:25:04,560 --> 00:25:07,800
Speaker 3: It's a completely different thing. You can't it's not a

561
00:25:07,840 --> 00:25:11,040
Speaker 3: low carb rice, it's vegetable. So that's a little bit

562
00:25:11,040 --> 00:25:15,800
Speaker 3: different again. So all I will say is it's not

563
00:25:15,920 --> 00:25:17,919
Speaker 3: something that we can just say that low carb is

564
00:25:17,960 --> 00:25:21,679
Speaker 3: generally better. I would say that I do keep an

565
00:25:21,720 --> 00:25:26,000
Speaker 3: eye on carbohydrate content overall, and so at any meal,

566
00:25:26,080 --> 00:25:29,440
Speaker 3: I'm counting about twenty, maybe thirty grams of carbohydrate. Keeping

567
00:25:29,480 --> 00:25:32,479
Speaker 3: in mind that most of my clients are looking to

568
00:25:32,040 --> 00:25:35,520
Speaker 3: lose weight and lose weight in a sustainable way and

569
00:25:35,560 --> 00:25:38,760
Speaker 3: often have insulin issues. So I want what I would

570
00:25:38,760 --> 00:25:41,920
Speaker 3: describe as a moderate carbohydrate diet, not low. I'm sort

571
00:25:41,920 --> 00:25:44,840
Speaker 3: of working between eighty up to one forty grams of

572
00:25:44,880 --> 00:25:48,680
Speaker 3: carbohydrate per day. A low carbohydrate diet will be lower

573
00:25:48,760 --> 00:25:52,159
Speaker 3: than fifty, and very few people will routinely need that

574
00:25:52,240 --> 00:25:54,600
Speaker 3: unless they're following keito or on mirror replacement. And that's

575
00:25:54,640 --> 00:25:58,200
Speaker 3: a very specific area of diets. So I can certainly

576
00:25:58,320 --> 00:26:00,760
Speaker 3: use products that still have got twenty to thirty grams

577
00:26:00,800 --> 00:26:04,879
Speaker 3: of carbohydrates per serve. They don't need to necessarily be low.

578
00:26:05,560 --> 00:26:07,639
Speaker 3: The only time I and when we talk about those

579
00:26:07,680 --> 00:26:10,080
Speaker 3: pizza basically and that we love, they're still lower.

580
00:26:10,119 --> 00:26:10,720
Speaker 2: They're not low.

581
00:26:10,800 --> 00:26:13,840
Speaker 3: They've still got twenty grams of carb I think per serve,

582
00:26:14,520 --> 00:26:17,240
Speaker 3: so they're in that middle ground, not low. The only

583
00:26:17,280 --> 00:26:20,760
Speaker 3: time I use low carbohydrate foods routinely would be in

584
00:26:20,800 --> 00:26:25,120
Speaker 3: these two occasions. So if my clients are toast eaters

585
00:26:25,320 --> 00:26:27,480
Speaker 3: and they don't want to have protein like eggs in

586
00:26:27,480 --> 00:26:29,680
Speaker 3: the morning, I might use a high protein, low carb

587
00:26:29,720 --> 00:26:32,760
Speaker 3: bread and then have them team it with something like

588
00:26:33,960 --> 00:26:37,200
Speaker 3: just a plain jam spread or peanut butter and banana.

589
00:26:37,680 --> 00:26:40,560
Speaker 2: So I'll use that as a bread option. And I

590
00:26:40,640 --> 00:26:43,680
Speaker 2: often use the vegetable rice alternatives because I want my

591
00:26:43,720 --> 00:26:47,000
Speaker 2: clients to have more veggies and less heavier food at nighttime.

592
00:26:47,880 --> 00:26:53,120
Speaker 2: But I don't routinely recommend lower carb wraps or breads generally,

593
00:26:53,160 --> 00:26:55,560
Speaker 2: because I can get moderate carb ones that are still

594
00:26:55,640 --> 00:26:58,320
Speaker 2: very good and are giving me that twenty to thirty

595
00:26:58,320 --> 00:27:00,000
Speaker 2: grams of carb without being low.

596
00:27:00,000 --> 00:27:00,119
Speaker 3: Oh.

597
00:27:01,400 --> 00:27:03,440
Speaker 2: I know that a lot of snack bars.

598
00:27:03,160 --> 00:27:06,439
Speaker 3: Like protein type bars can be low carb, and I

599
00:27:06,440 --> 00:27:08,600
Speaker 3: would say that they often are trying to cater for

600
00:27:08,640 --> 00:27:11,520
Speaker 3: a market of kind of active gym people who are

601
00:27:11,600 --> 00:27:15,320
Speaker 3: a programmed to look for lower car products, But myself,

602
00:27:15,440 --> 00:27:17,800
Speaker 3: I don't use them a whole lot. Carmen's, for example,

603
00:27:17,840 --> 00:27:20,640
Speaker 3: who I consult to, have a very delicious low car bar,

604
00:27:21,480 --> 00:27:23,520
Speaker 3: but it's still I think seven grams of carb from

605
00:27:23,560 --> 00:27:27,400
Speaker 3: memory or seven grams of protein to just double check.

606
00:27:27,760 --> 00:27:29,800
Speaker 3: But it's good in the afternoon people who want a

607
00:27:29,840 --> 00:27:32,920
Speaker 3: sweet hit. But I'm often just generally happy with nutbars

608
00:27:32,920 --> 00:27:35,840
Speaker 3: that have got say, ten to fifteen grams of carbohydrate,

609
00:27:35,920 --> 00:27:38,400
Speaker 3: rather than needing it to be lower than a certain

610
00:27:38,400 --> 00:27:40,040
Speaker 3: amount of carbonunless someone's on keto.

611
00:27:40,680 --> 00:27:42,400
Speaker 2: All very very valid points.

612
00:27:42,960 --> 00:27:43,080
Speaker 3: Well.

613
00:27:43,640 --> 00:27:46,120
Speaker 1: That brings us to the end of the Nutrition Couch

614
00:27:46,240 --> 00:27:48,359
Speaker 1: four the first Sunday over the year, So if you

615
00:27:48,359 --> 00:27:50,240
Speaker 1: haven't done so already, we would love if you could

616
00:27:50,240 --> 00:27:53,520
Speaker 1: describe to the podcast. Obviously, we're on all leading podcast

617
00:27:53,520 --> 00:27:55,919
Speaker 1: platforms and we are on Instagram and Facebook. We are

618
00:27:55,960 --> 00:27:59,240
Speaker 1: at the Nutrition Catch podcast and also if you miss

619
00:27:59,280 --> 00:28:01,840
Speaker 1: the big announcement in December, we have our brand new

620
00:28:01,920 --> 00:28:05,719
Speaker 1: supermarket product Guide which has I think I cannot Susie

621
00:28:05,720 --> 00:28:09,440
Speaker 1: like one hundred and thirty two of our favorite supermarket products.

622
00:28:09,480 --> 00:28:11,800
Speaker 1: This is for our Aussie based clients only, because we've

623
00:28:11,840 --> 00:28:15,160
Speaker 1: gone through obviously our leading supermarkets. Colls will wear Saras

624
00:28:15,200 --> 00:28:17,639
Speaker 1: Farm and Aldi and we put all of our favorite

625
00:28:17,640 --> 00:28:20,560
Speaker 1: supermarket products into the one handy guard you can take

626
00:28:20,600 --> 00:28:23,040
Speaker 1: with you on your phone in a PDF. It's an ebook,

627
00:28:23,080 --> 00:28:25,520
Speaker 1: it's not a printed copy of a book, and you

628
00:28:25,560 --> 00:28:28,240
Speaker 1: can find it on our website, which is the nutritioncouch

629
00:28:28,359 --> 00:28:30,560
Speaker 1: dot com. And we will catch you guys in next

630
00:28:30,600 --> 00:28:32,000
Speaker 1: week's episode, Happy to Ye