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Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today, does when you eat your food matter

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Speaker 1: as much as what you eat? Today we take a

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Speaker 1: closer look at why time of day eating is an

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Speaker 1: important aspect of weight control. Our client case study is

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Speaker 1: on healthy weight Game, how to eat if you actually

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Speaker 1: want to gain a few kilos in the right way.

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Speaker 1: We review a popular coffee product sold online, and our

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Speaker 1: listener question is about the juggle of eating well, exercise

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Speaker 1: and being a busy mum. We share our own tricks

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Speaker 1: and tips to achieve the right balance for you. But

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Speaker 1: to kick us off today, Lean, you're telling me about

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Speaker 1: a fabulous new book that you've just ordered.

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Speaker 2: Yeah, Susie, So I must admit I haven't read too

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Speaker 2: much about it now, but I saw it on the

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Speaker 2: New York Times bestseller and look, I'm a sucker for

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Speaker 2: books on the New York Times bestseller list. And this

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Speaker 2: one was called Atomic Habit. It's by James Clear. So

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Speaker 2: this isn't sponsored or anything like that. I paid for

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Speaker 2: the book out of my own hard earned money from

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Speaker 2: QBD Books, and I've got it in my hot little

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Speaker 2: hands here and it looks wonderful like I've only just

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Speaker 2: started it. But I really know that so many of

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Speaker 2: our clients struggle with habits, particularly coming into you know,

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Speaker 2: we're leading into the December period. I think a lot

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Speaker 2: of people go, right, you know, I'll start from January.

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Speaker 2: But what we're encouraging our listeners to do, say is

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Speaker 2: start today, like, let's do something that's going to help

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Speaker 2: our health. So we're not like the millions of other

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Speaker 2: Australiants we're waiting till the second of January to start.

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Speaker 2: We can actually come into the new year on the

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Speaker 2: front foot. So if there's a couple of habits that

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Speaker 2: you want to break, let's start with changing some wonderful habits.

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Speaker 2: So I can't, I guess, recommend this book yet because

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Speaker 2: I mustn't better. I haven't finished it, but that the

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Speaker 2: title was very you know, it was very eye catching

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Speaker 2: to me. Atomic habits an easy and proven way to

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Speaker 2: build good habits and break bad ones. So if you

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Speaker 2: feel like you're listening and you really struggle to create

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Speaker 2: those good habits or maintain them. Perhaps this might be

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Speaker 2: a little bit of a book that might help you,

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Speaker 2: But I will let you know later on after I

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Speaker 2: finished it. But with bubb d you sooner, I might

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Speaker 2: not get there anytime soon. But I am a big

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Speaker 2: fan of creating those healthy habits long term. So we'll

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Speaker 2: see what the book's like.

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Speaker 1: There'll definitely be some new habits coming soon for you.

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Speaker 1: But I want to read that book too, actually, so

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Speaker 1: when you finish it, I'll have a read, because yeah,

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Speaker 1: it sounds really, really positive. And I think just quickly

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Speaker 1: before we get into today's episode. For me, when people

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Speaker 1: are trying to change habits, it's a lot about planning

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Speaker 1: because life is so busy. If you haven't planned things

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Speaker 1: in advance, it doesn't matter how much you want to

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Speaker 1: go to the gym. If you haven't put your clothes

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Speaker 1: out or in the car ready to go, we just

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Speaker 1: get caught in the whirlwind of life. So my best

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Speaker 1: tip is just planning is the key to habit change.

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Speaker 1: I think that's a little trick. But moving on to

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Speaker 1: our first topic of the day. A couple of weeks ago,

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Speaker 1: I read a fantastic article from a very respected lifestyle journalist,

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Speaker 1: Sarah Berry who writes for the Sydney Morning Herald, and

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Speaker 1: I always enjoy her really well researched evidence based nutrition articles,

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Speaker 1: and she had covered time time of day eating because

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Speaker 1: for the length of time I can remember being lectured

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Speaker 1: to and remember from media dieticians of the past, you

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Speaker 1: know it's all about calories in versus calories out. It

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Speaker 1: doesn't matter when you have them. And as a clinician

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Speaker 1: like yourself working with people for a long period of

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Speaker 1: time with their fat loss goals, I have always begged

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Speaker 1: to differ a little bit and I personally believe and

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Speaker 1: that it is important what time of day you eat,

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Speaker 1: and I would anecdosally report to my clients that, you know,

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Speaker 1: human beings are programmed according to a circadian rhythm. We're

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Speaker 1: basically programmed to burn and eat in the day and

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Speaker 1: to store at night time, which means that if you

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Speaker 1: get into some eating habits where you're eating far greater

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Speaker 1: proportion of calories in the second half of the day

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Speaker 1: or even overnight is the case of shift workers, it

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Speaker 1: is going to be much more difficult to control your weight. Now,

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Speaker 1: this article was looking at some new research that had

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Speaker 1: come out from Sydney UNI with some my cyber early

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Speaker 1: days to show that yes, there were some very distinct

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Speaker 1: hormonal shifts that would suggest that when you're consuming glucose

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Speaker 1: in particular at night time, you're basically more likely to

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Speaker 1: store it and it's going to be more difficult to

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Speaker 1: deplete stores and burn body fat. So again, I always

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Speaker 1: find that anecdotally what we see in practice is probably

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Speaker 1: ten or twenty years before research because it takes so

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Speaker 1: long for research to come out. But to me, for

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Speaker 1: a certain extent, it makes sense. You know, we're human beings.

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Speaker 1: We are programmed to eat in the day and store

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Speaker 1: at night, so really having a really good fast overnight

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Speaker 1: is a very important part of weight control. I think

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Speaker 1: we know the golden point is about twelve hours with

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Speaker 1: an overnight fast, and indeed myself leanne when I am

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Speaker 1: working with shift workers, I really try and time their

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Speaker 1: meals to still allow for a significant fast through their day.

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Speaker 1: Because you and I have discussed previously, shift workers do

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Speaker 1: tend to snack a lot more and instead of three

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Speaker 1: meals a day, they're often having six because they'll have

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Speaker 1: something overnight to keep them awake, and then they might

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Speaker 1: have an early breakfast and then a late breakfast, and

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Speaker 1: so they're eating several more time sometimes than people who

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Speaker 1: are eating just according to their regular day. And then

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Speaker 1: I do really time the macro nutrients so that the

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Speaker 1: carbohydrate load is lighter overnight. Now that's just something I've

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Speaker 1: always naturally done. I try and get my shift workers

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Speaker 1: to eat as little as possible overnight and just basically

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Speaker 1: try and control their appetite. And indeed this research was

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Speaker 1: looking at some of the appetite hormones as well, which

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Speaker 1: links into fasting research to show that there are benefits

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Speaker 1: from human beings having prolonged period overnight without food. So

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Speaker 1: it's well worth a reader, so you can find it

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Speaker 1: on a quick Google. But I thought it was a

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Speaker 1: really interesting conversation for us because we do get asked,

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Speaker 1: you know, is the time of day important? And yeah,

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Speaker 1: my personal thoughts are, in general it is pretty important,

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Speaker 1: and you're much better to front load the day with

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Speaker 1: your calories and in particular your carbohydrate rich calories, particularly

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Speaker 1: if that's when you're most active.

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Speaker 2: Definitely, And I think that it was a really really

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Speaker 2: interesting and quite well written article as well. But I

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Speaker 2: think a few points to just note was that the

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Speaker 2: bulk of the research is still in mice, and mice

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Speaker 2: aren't human, so the research in humans is still developing.

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Speaker 2: But there is a lot of really promising research coming

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Speaker 2: through for fasting from a metabolic and a weight perspective.

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Speaker 2: Also there's a small amount of research in gut health,

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Speaker 2: but again most of it is still in mice, and

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Speaker 2: also things like cancer prevention and treatment, and also cognition

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Speaker 2: and memory. So I think the area of fasting is

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Speaker 2: a real watch this space. It's sort of exciting. I

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Speaker 2: definitely I'm obviously not all I'm pregnant, but I have

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Speaker 2: definitely used fasting in the past as well myself, particularly

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Speaker 2: when I'm traveling. Susie, I really like to use fasting

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Speaker 2: from a social and a traveling perspective. I just find

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Speaker 2: that it helps me really stay on track with nutrition.

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Speaker 2: But I really do think that you're going to get

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Speaker 2: lots of benefits more from that ender crime perspective. And

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Speaker 2: there are a lot of ladies that you work with, Susie,

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Speaker 2: who you know, are pre diabetic, insulin resistant, and that

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Speaker 2: sort of thing, you know, metabolic diseases. If you're someone

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Speaker 2: that's you know, quite fit and healthy, you you know

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Speaker 2: potentially fasting might not do too much for you. But

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Speaker 2: I really do think time restricted eating is something where

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Speaker 2: you have to look at your relationship with food overall.

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Speaker 2: If you're someone who has had an disordered eating background,

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Speaker 2: or you're someone where you find like you're starving and

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Speaker 2: you're trying to do this time restrictive fasting, and the inn

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Speaker 2: the minute you're allowed to eat, you find yourself bringing

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Speaker 2: and over eating a whole lot of food, then potentially

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Speaker 2: that's not great for you. So if you find that

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Speaker 2: it gives you a poorer relationship with food, or you

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Speaker 2: find that you're eating huge amounts within your eating window, again,

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Speaker 2: it might not be something that's used. So we can

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Speaker 2: never make these black or white recommendations. But I agree

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Speaker 2: with you, Susie. It's some really promising research, and particularly

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Speaker 2: with a lot of our clients with sort of those

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Speaker 2: metabolic and endocrine diseases and conditions, it can be really

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Speaker 2: really helpful because, yeah, so many of us are underreading

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Speaker 2: during the day and then oversnacking and overgrazing well into

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Speaker 2: the night, and they're having a really hard time controlling

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Speaker 2: their weight. So I definitely agree. I think for some

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Speaker 2: people and the right people it can be really helpful.

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Speaker 1: That's a really good point because there's a we speak

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Speaker 1: about people as a whole, but we really need to

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Speaker 1: break it down and say, there's a big difference physiologically

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Speaker 1: between someone who's got a normal metabolism and then an

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Speaker 1: impaired metabolism metall as a result of hormonal disorders like

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Speaker 1: insuring resistance, which admittedly is much more likely if you're overweight,

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Speaker 1: and a significant proportion of Australians are overweight, so it

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Speaker 1: does affect a significant number of people. But absolutely, you know,

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Speaker 1: if I was dealing with an athlete who was lean

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Speaker 1: fit and needed to gain weight, I would feed him

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Speaker 1: as much through the night as I could. You know,

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Speaker 1: definitely we've had footballers who were feeding their last meal

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Speaker 1: at eleven or twelve at night and trying to get

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Speaker 1: them up early so they can have their meals. So

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Speaker 1: absolutely there's a big difference between normal physiology and impaired physiology.

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Speaker 1: But as a general rule of thumb, I think that

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Speaker 1: the take home messages for me were, yes, we all

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Speaker 1: need a decent time without food, and probably a bit

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Speaker 1: longer than a lot of us are having when we're

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Speaker 1: snacking at night time. But also that. You know, snacking

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Speaker 1: is a big issue. You know, in the old days,

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Speaker 1: we were talked to eat three meals a day and

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Speaker 1: they were quite low calorie. You know, we'd have whetbits

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Speaker 1: for breakfast in the morning, a plane sandwich for lunch,

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Speaker 1: and then maybe have a piece of fruit as an

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Speaker 1: occasional snack, and some meat and veggies for dinner. But

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Speaker 1: now a whole day is programmed around eating occasions, juices, coffees,

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Speaker 1: and then standard snacks. You know, it's possible people are

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Speaker 1: eating multiple times a day, not just three or four,

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Speaker 1: but maybe ten or twelve if you count all of

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Speaker 1: those individual meal occasions, and what we understand that to

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Speaker 1: be is very disruptive to physiology. So even cutting down

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Speaker 1: those eating occasions and having a decent amount of time

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Speaker 1: in between meals is going to make a big difference

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Speaker 1: to that hormonal management. And I think the take home

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Speaker 1: message as well, depending on individuals, is if you are

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Speaker 1: a shift worker, and specifically if you are struggling with

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Speaker 1: your weight, it's probably a great investment to see a

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Speaker 1: dietician to devise a plan for you, because if you're

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Speaker 1: dealing with someone who's quite lean and fit and six

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Speaker 1: foot and then maybe they're having already eight, ten, twelve

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Speaker 1: hour fast when they go to bed and they're not

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Speaker 1: getting up until late afternoon. So then just to get

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Speaker 1: the calories they require, they will need to eat overnight,

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Speaker 1: but there'll be choices that are better for them depending

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Speaker 1: on their goals. So that is a very distinct group

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Speaker 1: of people. If you are a shift worker, you will

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Speaker 1: benefit from a very individualized, prescriptive diet to make sure

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Speaker 1: that when you don't become a victim of weight gain,

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Speaker 1: or if you do have weight on that you can

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Speaker 1: safely get it under control and not continue to gain

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Speaker 1: whilst working with your own physiology that's impacted because of

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Speaker 1: your shift work.

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Speaker 2: Absolutely, shift work is something where the majority of people

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Speaker 2: will benefit from that personalized advice from a specialist dietitian.

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Speaker 2: Couldn't agree more. And then moving on, Susie, we're going

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Speaker 2: to flip the switch on it and go from talking

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Speaker 2: sort of about weight loss to healthy weight gain. So

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Speaker 2: our listener sort of question of the week and our

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Speaker 2: case study of the week has really come from somebody

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Speaker 2: asking me about how to gain weight in a healthy

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Speaker 2: weight And you know, I've spent a lot of time

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Speaker 2: working with a lot of elderly male and nourish patients,

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Speaker 2: and in the hospital there's this, you know, we were

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Speaker 2: very much practicing from any calories is a good calories.

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Speaker 2: So I would love nothing more than feeding my you know, frail,

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Speaker 2: crumbly little mail and irish nine year old ladies some

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Speaker 2: ice cream for lunch. Like it was just it was

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Speaker 2: a highlight of my day. It was so good to

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Speaker 2: be able to say, you can eat the ice cream,

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Speaker 2: you can eat the cusset. It's amazing. Let me help

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Speaker 2: you do that. But really the question today was from

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Speaker 2: a younger person really saying I'm struggling to gain weight.

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Speaker 2: How do you gain weight in a healthy way? So

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Speaker 2: very much like losing weight, Susie, gaining weight is really

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Speaker 2: about that energy balance as well. So we need to

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Speaker 2: consume more calories than our body is burning. So if

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Speaker 2: you're someone who does a heck of a lot of

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Speaker 2: activity and you simply can't gain weight, a really simple

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Speaker 2: strategy is to try and cut back on the amount

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Speaker 2: of exercise and activity that you're doing, and you'll find

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Speaker 2: weight gain a lot easier. But I think for a

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Speaker 2: lot of people and from clients that I've seen in clinic,

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Speaker 2: and that sort of thing, particularly when I worked at

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Speaker 2: the hospital. The hardest thing for a lot of people

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Speaker 2: trying to gain weight is that they just don't have

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Speaker 2: the appetite. They just don't feel hungry, and they eat

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Speaker 2: really small portions of food and it fills them up

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Speaker 2: so much. So they have you know, quite higher requirements

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Speaker 2: potentially from a disease and a metabolic perspective, and they

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Speaker 2: also have very low appetites and they feel quite full

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Speaker 2: quite quickly. So our biggest tips I reckon from a

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Speaker 2: dietetic perspective, SUSI, are those small frequent meals, so the

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Speaker 2: grazing and the snacking is what you want. We really

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Speaker 2: want you to focus on energy dense fats, so the

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Speaker 2: good types of fats, because graham, for graham, a fat

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Speaker 2: as a macrone provides more than double the calories that

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Speaker 2: carbs and protein provides. So of course you still want

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Speaker 2: to eat your carbs in protein, but the biggest bang

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Speaker 2: for your buck is going to come from healthy fats.

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Speaker 2: I'm thinking things like avocado drizzle, extraversion, olive oil on everything,

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Speaker 2: eat lots of nuts and seeds, full fat dairy, you know,

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Speaker 2: salmon and that sort of thing are really wonderful for

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Speaker 2: you and provide really great sources of quick, calorie dense energy.

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Speaker 2: Try to drink your calories as well, so rather than

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Speaker 2: just filling up on a water water water, the body

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Speaker 2: needs fluid and hydration. It doesn't all have to come

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Speaker 2: from water. So make things like nourishing smoothies where you're

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Speaker 2: adding in nut butters and seeds and full cream milk

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Speaker 2: and full cream yogurt. Fill up on things like juices

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Speaker 2: and that sort of thing. So each time you drink something,

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Speaker 2: make it count. From a calorie perspective, as I said,

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Speaker 2: aim for small, frequent meals, so really those sort of

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Speaker 2: five to six smaller meals versus three larger ones a day,

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Speaker 2: because I feel like larger meals are quite overwhelming for

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Speaker 2: a lot of people, and we really want to make

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Speaker 2: every sort of mouthful count than aiming for that half

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Speaker 2: a plate of veggies or salad, which we generally say

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Speaker 2: from a weight management perspective, you might want to do

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Speaker 2: more half a plate of sort of carbs and that

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Speaker 2: sort of thing. Plus you know, some veggies on the plate,

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Speaker 2: which is great, and a small amount of protein as well,

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Speaker 2: because don't forget the fiber from all the veggies and

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Speaker 2: the protein that's what fills us up a lot, and

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Speaker 2: if you don't have a large appetite, you really want

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Speaker 2: to make every mouthful count and make it sort of

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Speaker 2: bang for your buck in terms of some good quality,

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Speaker 2: high calorie nutrition. So they're my tips in terms of

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Speaker 2: healthy weight gain. I'm obviously not a fan of just

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Speaker 2: pumping people full of you know, highly processed foods, which

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Speaker 2: I know you're not either, susy, but I think it is.

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Speaker 2: You know, people do full victim to go well, it

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Speaker 2: is easy to just fill up on potato chips and

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Speaker 2: lollies and chocolate because they are so energy dense. But

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Speaker 2: I think good quality nutrition still plays a part whether

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Speaker 2: you're trying to lose weight, gain weight, or maintain that weight.

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Speaker 1: Well, the interesting thing is that to gain muscle tissue

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Speaker 1: is actually quite a metabolically intense process, so the body

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Speaker 1: requires extra calories we just estimated at about five hundred

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Speaker 1: calories two thousand killer jewels minimum extra per day, as

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Speaker 1: well extra carbohydrate to fuel that process, and good amounts

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Speaker 1: of protein. So definitely it's about the timing of protein,

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Speaker 1: not the overall amounts, So you much better to space

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Speaker 1: about twenty to thirty grams serves every few hours is

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Speaker 1: then opposed to having fifty grams of protein in a

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Speaker 1: concentrated amount. So that's why having just extra shakes doesn't

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Speaker 1: do it. You've got to make sure you're ticking all

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Speaker 1: of the nutrient boxes. I think that the main things

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Speaker 1: I will add from your very thorough summary is that

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Speaker 1: in terms of adding protein powder, I may use it,

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Speaker 1: but usually as part of a whole meal, just as

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Speaker 1: a convenient way, when combined with milk or yogurt and

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Speaker 1: fruit or nuts, bread or avocado, plus that concentrated twenty

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Speaker 1: to thirty grams of perhaps a way protein or a

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Speaker 1: blended pea protein if you're on preferring a plant based diet.

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Speaker 1: But the other supplement potentially I have used in the past,

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Speaker 1: admittedly primarily with athletes, but sometimes with brain injury patients.

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Speaker 1: There is some evidence to show that branch chain amino

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Speaker 1: acid supplementation can help to bind the receptors that promote

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Speaker 1: muscle tiss or growth. So it's quite expensive to buy those.

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Speaker 1: They're very concentrated, but in very specific groups athletes or

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Speaker 1: people who perhaps have wasted a lot and their diets improving,

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Speaker 1: but they're still struggling to get muscle tissue on I

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Speaker 1: may encourage people to invest in some BC double a's,

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Speaker 1: and you have them if you're training before and after

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Speaker 1: a session or once a day, about five grands, and

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Speaker 1: that can be an extra sort of boost. But you

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Speaker 1: can never beat the regular small meals that are balanced

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Speaker 1: in protein and carbohydrate and basically about five hundred extra

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Speaker 1: calories or at least one or two extra small meals

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Speaker 1: per day. And that's maybe where we're feeding people a

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Speaker 1: bowl of cereal before bed, or an extra smoothie or

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Speaker 1: a shake, or like you described, complementing meals with foods

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Speaker 1: that we don't usually suggest, like fruit juices or chocolate

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Speaker 1: milks and things like that to get that overall calories.

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Speaker 1: But I'll also talk about busy people, because I find

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Speaker 1: that people will focus on their diet five or six

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Speaker 1: days or four or five days, and then the weekends

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Speaker 1: just forget it. But it's got to be that consistent effort.

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Speaker 1: And I noticed that with young boys in particular, they'll

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Speaker 1: eat really well for a few days and then go

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Speaker 1: off the rails. And unfortunately, it's sort of a definite

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Speaker 1: commitment to most days of the week eating this way

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Speaker 1: to get the good muscle tissue on, and of course

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Speaker 1: if you're training, you've got to do the right gym

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Speaker 1: workouts as well to stimulate muscle cell growth. Definitely beautiful

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Speaker 1: a right, So if you're one of those who wants

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Speaker 1: to gain some lean tissue, they're the steps to take

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Speaker 1: to get buffed. So we wish you luck. But the

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Speaker 1: product we've chosen this week to have a look at

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Speaker 1: is a very popular online product and I'm not overly

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Speaker 1: familiar with it, but I have seen similar ones promoted online.

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Speaker 1: But one of our listeners sent it in for us

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Speaker 1: to review because, as I said, online with a lot

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Speaker 1: of Instagram influencers, they're quite common. And it's a called

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Speaker 1: a performance coffee, and it's marketed as a Keto friendly

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Speaker 1: coffee with a vitality blend that is packed with powerful

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Speaker 1: ingredients including turmeric, MCT oil and Siberian gin sync. Now,

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Speaker 1: admittedly I haven't seen this one myself leand, but I

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Speaker 1: have seen several similar ones come up on my Instagram

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Speaker 1: as well, so I'm not unfamiliar in general. Now, the

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Speaker 1: packet costs sixty nine to ninety five dollars, which is

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Speaker 1: very expensive coffee I think compared to my lata. I

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Speaker 1: don't know how many serves are in that we I've

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Speaker 1: a looked thirty or thirty serves, so two dollars thirty

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Speaker 1: three is serves, so definitely slightly cheaper than my five

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Speaker 1: dollars larte over the day. And when we take a

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Speaker 1: look at the ingredients, it's got a pure single origin

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Speaker 1: Colombian coffee bean one hundred and fifty milligrams of caffeine,

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Speaker 1: which is very similar to a shot of regular espresso

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Speaker 1: coffee MCT one thousand milligrams Siberian gin. Seeing turmeric extract

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Speaker 1: coffee bean extract like pepper extract, so I guess they're

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Speaker 1: kind of marketing it is. Is it like a fat burner?

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Speaker 1: Is that where they're posishing that in the market? I

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Speaker 1: think had this come up on your feed? Had you

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Speaker 1: seen it before?

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Speaker 2: Yeah, there's a lot of Instagram influencers who are I

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Speaker 2: think you guys need to appreciate as well. Whenever you

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Speaker 2: see your favorite Instagram influencers promoting things, they're often getting

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Speaker 2: paid to do it, whether or not they're disclosing that,

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Speaker 2: or they receive the product completely for free. This brand

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00:18:00,480 --> 00:18:02,399
Speaker 2: gives out a lot of free product and pays a

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00:18:02,440 --> 00:18:05,720
Speaker 2: lot of genetically blessed influences to take this, so a

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00:18:05,720 --> 00:18:07,800
Speaker 2: lot of people are sort of taking this almost as

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Speaker 2: like a fat burner or a pre workout or something

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Speaker 2: like that. So the product itself isn't too bad, but

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Speaker 2: I think a lot of it, how it's sort of

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Speaker 2: like unconsciously marketed at people. Just using very you know, thin, young,

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Speaker 2: genetically blessed influencers to promote their product. Gives the perception

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Speaker 2: that you know, you're going to look like this if

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Speaker 2: you drink this coffee. So I think it very much

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Speaker 2: is marketed at that sort of you know, fat burning

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Speaker 2: kido sort of diet community. But I mean, it's not

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Speaker 2: a bad product overall, but I really just it is.

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Speaker 2: You know, it's expensive when you think about it in

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Speaker 2: terms of just an instant coffee or something like that,

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Speaker 2: but very much compared to the usual cafe coffee you

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Speaker 2: and I tend to get most days, is actually probably

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Speaker 2: half the price. So I mean, if you're doing this

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Speaker 2: plus you regular cafe coffee and that sort of thing,

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Speaker 2: it probably does the cost does that up. So seventy bucks,

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Speaker 2: you're a packet of thirty plus you've got to add shipping,

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Speaker 2: onto that as well. The company only does free shipping

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Speaker 2: over one hundred and thirty dollars, so you've really got

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Speaker 2: to buy a bl of products that get the free shipping.

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Speaker 2: So I mean, it is quite a costly product, and

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Speaker 2: I just wouldn't say that there's any real research or

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Speaker 2: evidence behind some of the additions in there, like the

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Speaker 2: Siberian gen seeing the tumeric. At least they've got the

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Speaker 2: black pepper in there to activate the tumeric, which is important.

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Speaker 2: But again, tumic can be quite harsh on an empty stomach.

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Speaker 2: So if you're waking up first thing in the morning

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Speaker 2: and you're having this performance based coffee and you're suffering

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Speaker 2: from a bit of gastro problems or a bit of

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Speaker 2: reflux or a bit of pain down there, it's probably

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Speaker 2: from a large amount of tumeric on an empty stomach,

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Speaker 2: I would say, So some people may be a little

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Speaker 2: bit more sensitive to this. But I do think that

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Speaker 2: they're sort of they've been clevered with their marketing on

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Speaker 2: the website, SUSI. They haven't sort of promoted too many

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Speaker 2: health I guess things on the website, but I feel

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Speaker 2: like it's a lot of just the look and feel

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Speaker 2: with the influencers that they use. I don't know, so

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00:19:50,000 --> 00:19:51,600
Speaker 2: I'm sort of take this with the greatest soult. It's

433
00:19:51,600 --> 00:19:53,320
Speaker 2: not a bad product that it's not something that i'd

434
00:19:53,359 --> 00:19:55,639
Speaker 2: be I've never recommended it to a client or anything

435
00:19:55,720 --> 00:19:56,040
Speaker 2: like that.

436
00:19:56,400 --> 00:19:59,080
Speaker 1: It's it's kind of like the new protein powders. It's

437
00:19:59,119 --> 00:20:01,080
Speaker 1: like everyone who's in though. So it's got a type

438
00:20:01,080 --> 00:20:03,520
Speaker 1: of coffee. I'm realizing, and I didn't realize the brand's

439
00:20:03,520 --> 00:20:06,920
Speaker 1: called before you speak, so I guess they I guess

440
00:20:06,920 --> 00:20:08,639
Speaker 1: they're saying you need to have this before you're in

441
00:20:10,359 --> 00:20:12,080
Speaker 1: having it. Look, it's quite interesting because there's quite a

442
00:20:12,080 --> 00:20:14,040
Speaker 1: few different ones. There's a collagen one too, But when

443
00:20:14,040 --> 00:20:16,040
Speaker 1: I have a closer look at the collagen one, it's

444
00:20:16,040 --> 00:20:18,639
Speaker 1: got like twelve hundred milligrams, which is quite a small dose.

445
00:20:19,040 --> 00:20:21,760
Speaker 1: As we've spoken about previously on the podcast, it needs

446
00:20:21,800 --> 00:20:23,680
Speaker 1: to be much higher amounts than that to get any

447
00:20:23,680 --> 00:20:26,600
Speaker 1: clinical benefit and the right type of collagen. But yeah,

448
00:20:26,640 --> 00:20:30,320
Speaker 1: I think it's just a reminder that in nutrition or

449
00:20:30,359 --> 00:20:33,199
Speaker 1: lifestyle products, they tend to go on these rounds. You know,

450
00:20:33,480 --> 00:20:35,520
Speaker 1: there might be vitamins for a period of time, and

451
00:20:35,560 --> 00:20:38,480
Speaker 1: then it's fat blasters, and then it's proteins, and now

452
00:20:38,680 --> 00:20:41,520
Speaker 1: because coffee is such a buzz at the moment for everybody,

453
00:20:41,560 --> 00:20:43,280
Speaker 1: they can sell it and brand it and sell it

454
00:20:43,320 --> 00:20:46,119
Speaker 1: under different labels, But there's nothing that sort of stand

455
00:20:46,160 --> 00:20:49,600
Speaker 1: out to me here. I think the area of performance

456
00:20:49,680 --> 00:20:53,119
Speaker 1: and is it adaptogen? Is that how they is that

457
00:20:53,160 --> 00:20:56,800
Speaker 1: what you call it adaptagen basically cognitive aids to improve

458
00:20:56,880 --> 00:21:00,160
Speaker 1: memory and brain function. I think this is a growing

459
00:21:00,200 --> 00:21:02,159
Speaker 1: area that we will see more. I remember seeing an

460
00:21:02,240 --> 00:21:04,600
Speaker 1: article on one of the plain magazines when we used

461
00:21:04,600 --> 00:21:07,439
Speaker 1: to fly like eighteen months ago about research at New

462
00:21:07,480 --> 00:21:11,399
Speaker 1: South Wales UNI about those performance enhancing foods and supplements,

463
00:21:11,400 --> 00:21:13,400
Speaker 1: and they were doing some great research. So I think

464
00:21:13,400 --> 00:21:15,199
Speaker 1: it's kind of in this space, but I think that

465
00:21:15,240 --> 00:21:18,080
Speaker 1: it's not overly evidence based to be spending that much

466
00:21:18,119 --> 00:21:20,920
Speaker 1: on these products at the moment. What I would also

467
00:21:21,000 --> 00:21:23,879
Speaker 1: say is probably warrants a whole different discussion leanne but

468
00:21:24,000 --> 00:21:27,480
Speaker 1: MCT oil just because it's got a component of medium

469
00:21:27,520 --> 00:21:29,800
Speaker 1: chain fat doesn't mean it's all burnt through the liver.

470
00:21:29,880 --> 00:21:31,679
Speaker 1: So that's a little bit of a health halo. As

471
00:21:31,720 --> 00:21:34,160
Speaker 1: we often hear, and as a general rule of thumb,

472
00:21:34,200 --> 00:21:37,000
Speaker 1: dietitians will not be overly keen on mcts unless they're

473
00:21:37,040 --> 00:21:40,439
Speaker 1: formulating a ketogenic diet for people who have seizures, So

474
00:21:40,560 --> 00:21:42,159
Speaker 1: definitely I wouldn't be swayed by that.

475
00:21:42,440 --> 00:21:44,480
Speaker 2: Well, the thing is is zero point three grams of

476
00:21:44,520 --> 00:21:47,200
Speaker 2: fat total per serve, So the amount of mct oil

477
00:21:47,240 --> 00:21:50,200
Speaker 2: in there is so minimal that even if MCT oil

478
00:21:50,280 --> 00:21:53,080
Speaker 2: does have a clinical benefit, there's nowhere near enough in

479
00:21:53,119 --> 00:21:55,280
Speaker 2: that product. And if you look at the actual ingredients,

480
00:21:55,280 --> 00:21:56,760
Speaker 2: it's the same with all of them. Like I know,

481
00:21:57,200 --> 00:21:59,359
Speaker 2: and this is completely from memory. I'm sure that I

482
00:21:59,440 --> 00:22:02,119
Speaker 2: used to work in the nee replacement clinic at the hospital, Susie,

483
00:22:02,119 --> 00:22:04,280
Speaker 2: and I'm sure you need at least fifteen hundred milligrams

484
00:22:04,280 --> 00:22:06,439
Speaker 2: of tumeric. Oh don't quote me on that, guys, but

485
00:22:06,560 --> 00:22:08,880
Speaker 2: something along those lines to actually get the clinical benefit

486
00:22:08,920 --> 00:22:12,120
Speaker 2: from an anti inflammatory perspective. These products just don't have enough.

487
00:22:12,160 --> 00:22:14,280
Speaker 2: So they've got all the right ingredients in there, they're

488
00:22:14,359 --> 00:22:17,280
Speaker 2: just not enough of these things to have a clinical benefits.

489
00:22:17,280 --> 00:22:19,720
Speaker 2: You've got a lot of fancy ingredients. Are they actually

490
00:22:19,720 --> 00:22:23,320
Speaker 2: doing anything from you from a clinical or performance based benefit? No.

491
00:22:23,480 --> 00:22:25,280
Speaker 2: The only thing in there we know that has research

492
00:22:25,320 --> 00:22:28,000
Speaker 2: which is going to help your performance is caffeine. And

493
00:22:28,040 --> 00:22:29,920
Speaker 2: you can get caffeine in many different ways. It certainly

494
00:22:29,960 --> 00:22:32,399
Speaker 2: doesn't need to come from a seventy dollars box of

495
00:22:32,600 --> 00:22:35,399
Speaker 2: performance based coffee. You know, just a standard instant coffee

496
00:22:35,440 --> 00:22:37,159
Speaker 2: or a shot of long black will do. We'll do

497
00:22:37,240 --> 00:22:41,159
Speaker 2: wonders for you. Pre gym paired with a small amount

498
00:22:41,160 --> 00:22:44,159
Speaker 2: of quick digesting carbohydrates. So I think this is a

499
00:22:44,160 --> 00:22:46,879
Speaker 2: lot of more fancy marketing. I think they've got some

500
00:22:47,000 --> 00:22:49,560
Speaker 2: good ingredients in there, but I just don't think that

501
00:22:49,600 --> 00:22:52,439
Speaker 2: they're enough to see the clinical benefit that we know

502
00:22:52,760 --> 00:22:55,920
Speaker 2: is needed from the proper research studies. But you guys,

503
00:22:56,000 --> 00:22:57,320
Speaker 2: you know, if you've got the money and you have

504
00:22:57,440 --> 00:22:58,840
Speaker 2: it to spend it and you feel like it does

505
00:22:59,200 --> 00:23:01,359
Speaker 2: it does do some good. I mean, honestly, it's probably

506
00:23:01,359 --> 00:23:03,640
Speaker 2: more the caffeine than anything else. But by all means

507
00:23:03,640 --> 00:23:05,520
Speaker 2: take it. It's not a bad product or anything. But

508
00:23:05,560 --> 00:23:07,520
Speaker 2: I think a lot of people, you know, we get

509
00:23:07,520 --> 00:23:10,000
Speaker 2: a lot of requests for sort of budget friendly products

510
00:23:10,000 --> 00:23:11,800
Speaker 2: on this podcast, so I definitely think this is more

511
00:23:11,840 --> 00:23:15,480
Speaker 2: one of those higher end products which I don't exactly

512
00:23:15,560 --> 00:23:18,680
Speaker 2: see the clinical benefits from the ingredients in there.

513
00:23:18,880 --> 00:23:21,720
Speaker 1: No, I have to agree with you, and as I said,

514
00:23:21,840 --> 00:23:24,119
Speaker 1: I find it interesting. It comes in waves, and every

515
00:23:24,440 --> 00:23:26,879
Speaker 1: sort of influencer at the moment I'm seeing online has

516
00:23:26,880 --> 00:23:29,439
Speaker 1: got their own brand of coffee. But it remains to

517
00:23:29,440 --> 00:23:31,840
Speaker 1: be seen if they're actually performance enhancing in the way

518
00:23:31,840 --> 00:23:34,960
Speaker 1: that they're aspiring to be. And I think sometimes, yeah,

519
00:23:35,240 --> 00:23:38,560
Speaker 1: a good odd shot of expresso in the Italian format

520
00:23:38,640 --> 00:23:40,200
Speaker 1: is probably going to give you as much as a

521
00:23:40,320 --> 00:23:42,359
Speaker 1: performance benefit as anything. I don't think you need to

522
00:23:42,359 --> 00:23:44,960
Speaker 1: spend this much on this product to get it. So

523
00:23:45,200 --> 00:23:47,760
Speaker 1: a good curry and a regular shot of coffee, and

524
00:23:47,800 --> 00:23:50,040
Speaker 1: I reckon you'll get the same benefit from the.

525
00:23:50,000 --> 00:23:54,640
Speaker 2: Tub and the caffeine exactly, exactly, all right, And then Susie,

526
00:23:54,640 --> 00:23:57,320
Speaker 2: our final segment of the show is Brad Listener Question.

527
00:23:57,560 --> 00:23:59,840
Speaker 2: So this one came in it through our Instagram. So

528
00:24:00,119 --> 00:24:02,760
Speaker 2: please guys send us your listener questions and your products

529
00:24:02,760 --> 00:24:04,600
Speaker 2: to review. Obviously we have a huge list. I think

530
00:24:04,600 --> 00:24:07,119
Speaker 2: we're like over one hundred things to review and what

531
00:24:07,160 --> 00:24:09,560
Speaker 2: listeners have sent in now, Susie, but we are getting

532
00:24:09,600 --> 00:24:12,160
Speaker 2: through them slowly, so we do hope you can appreciate that.

533
00:24:12,560 --> 00:24:14,320
Speaker 2: You know, we are busy. We've got a lot of requests,

534
00:24:14,320 --> 00:24:16,280
Speaker 2: but this one we thought will help a lot of people.

535
00:24:16,359 --> 00:24:19,600
Speaker 2: So the listener question we've chosen today, Susie, is on balance.

536
00:24:19,920 --> 00:24:23,640
Speaker 2: So how can busy mums balance their diet, their weight

537
00:24:23,680 --> 00:24:27,040
Speaker 2: loss goals, their exercise and just life in general. So

538
00:24:27,200 --> 00:24:28,920
Speaker 2: I'm going to let you kick us off, Susie, because

539
00:24:28,960 --> 00:24:31,080
Speaker 2: you're a busy mum. I'm not there quite yet. Maybe

540
00:24:31,119 --> 00:24:32,720
Speaker 2: you can ask me in a couple of months time,

541
00:24:33,160 --> 00:24:34,720
Speaker 2: But why don't you kick us off? Because you're a

542
00:24:34,800 --> 00:24:37,040
Speaker 2: mom of twin boys and I'm sure that you know

543
00:24:37,320 --> 00:24:38,879
Speaker 2: you've done it all, you've seen it all, but you

544
00:24:38,960 --> 00:24:41,080
Speaker 2: still manage to find that balance throughout the day. So

545
00:24:41,119 --> 00:24:41,960
Speaker 2: what are your secrets?

546
00:24:42,040 --> 00:24:43,879
Speaker 1: Well, the first thing I would say is I think

547
00:24:44,320 --> 00:24:48,600
Speaker 1: you know, in particularly early periods of motherhood, it's really

548
00:24:48,600 --> 00:24:51,119
Speaker 1: coming down to your only one human being and you

549
00:24:51,160 --> 00:24:53,120
Speaker 1: can only do so much. And definitely when I've got

550
00:24:53,119 --> 00:24:55,960
Speaker 1: a mum who has relatively young children, and that could

551
00:24:55,960 --> 00:24:57,760
Speaker 1: be different from everyone. It could be someone who's got

552
00:24:57,800 --> 00:24:59,560
Speaker 1: a six month old, it could even be someone who's

553
00:24:59,560 --> 00:25:01,200
Speaker 1: got a two year year old. But let's be honest,

554
00:25:01,480 --> 00:25:04,920
Speaker 1: that intense period of parenting, particularly if you've gotten many children,

555
00:25:05,280 --> 00:25:07,320
Speaker 1: I usually say to my mum's just give yourself a break,

556
00:25:07,320 --> 00:25:09,479
Speaker 1: You've got to eat, So why don't we spend some

557
00:25:09,520 --> 00:25:12,240
Speaker 1: time on meal planning and preparation and make the day

558
00:25:12,280 --> 00:25:15,000
Speaker 1: to day food as easy as possible. And again, the

559
00:25:15,040 --> 00:25:18,320
Speaker 1: strategies for that could vary from meal prepping, it could

560
00:25:18,320 --> 00:25:21,320
Speaker 1: be ordering the right kind of groceries in, it could

561
00:25:21,359 --> 00:25:24,439
Speaker 1: be paying for meal delivery services. So it's really working

562
00:25:24,480 --> 00:25:27,720
Speaker 1: with that client to identify what resources have they got

563
00:25:28,240 --> 00:25:30,440
Speaker 1: and how can we make sure that their nutrition has

564
00:25:30,480 --> 00:25:33,440
Speaker 1: a good foundation and we're making healthy eating as easy

565
00:25:33,960 --> 00:25:37,680
Speaker 1: and as strategic as possible, you know, eat cooking once

566
00:25:37,680 --> 00:25:40,000
Speaker 1: and eating three times, that kind of approach, because time

567
00:25:40,440 --> 00:25:42,840
Speaker 1: is our most precious asset. So I start with that

568
00:25:43,480 --> 00:25:45,679
Speaker 1: and then I build with movement because we know that

569
00:25:45,720 --> 00:25:47,600
Speaker 1: a certain level of movement's going to be important for

570
00:25:47,640 --> 00:25:49,879
Speaker 1: mental health, it's going to be important for digestive health,

571
00:25:50,000 --> 00:25:52,240
Speaker 1: and of course weight control to a certain extent. So

572
00:25:52,560 --> 00:25:54,560
Speaker 1: if I've got a busy mum with young children and

573
00:25:54,680 --> 00:25:56,400
Speaker 1: new babies, the last thing I want her to do

574
00:25:56,880 --> 00:25:59,520
Speaker 1: is put her baby down, leave and cause all great

575
00:25:59,600 --> 00:26:01,040
Speaker 1: kind of sty for her to go to the gym,

576
00:26:01,119 --> 00:26:03,320
Speaker 1: unless that's something she really wants to do and has

577
00:26:03,359 --> 00:26:05,640
Speaker 1: the resources to support it. But I'll say, look, let's

578
00:26:05,640 --> 00:26:07,560
Speaker 1: get your food right and then let's get some movement,

579
00:26:07,800 --> 00:26:10,000
Speaker 1: which maybe just pushing the pram, meeting up with a

580
00:26:10,040 --> 00:26:12,159
Speaker 1: friend or asking, you know, giving the baby to the

581
00:26:12,160 --> 00:26:13,680
Speaker 1: partner for a while to go and do a walk

582
00:26:13,680 --> 00:26:15,959
Speaker 1: each day just to clear their heads. So it's about

583
00:26:16,040 --> 00:26:19,240
Speaker 1: starting small and building from there. Then if someone's looking

584
00:26:19,280 --> 00:26:22,720
Speaker 1: to exercise again, it's about timing and strategy about how

585
00:26:22,720 --> 00:26:25,760
Speaker 1: to incorporate that, but definitely getting rid of the belief

586
00:26:25,840 --> 00:26:27,360
Speaker 1: that you have to be at the gym five days

587
00:26:27,400 --> 00:26:29,960
Speaker 1: a week to get results. For me, with busy women,

588
00:26:30,000 --> 00:26:32,240
Speaker 1: it's always about being time efficient and so how can

589
00:26:32,280 --> 00:26:34,680
Speaker 1: they if they need to burn more calories, what's the

590
00:26:34,720 --> 00:26:37,800
Speaker 1: most efficient way of doing it. So I think a

591
00:26:37,800 --> 00:26:40,000
Speaker 1: lot of the time for the women and the mums

592
00:26:40,040 --> 00:26:43,280
Speaker 1: that I'm seeing, then it's about actually adding less to

593
00:26:43,320 --> 00:26:45,399
Speaker 1: their schedule. And I'll say that my clients will be

594
00:26:45,400 --> 00:26:46,960
Speaker 1: listening to me now, and I say it all the time.

595
00:26:47,240 --> 00:26:49,240
Speaker 1: The last thing I want to do is add more

596
00:26:49,240 --> 00:26:52,080
Speaker 1: to your schedule. You are already full you're already a

597
00:26:52,080 --> 00:26:54,639
Speaker 1: full time caregiver, you're probably working, and you're trying to

598
00:26:54,680 --> 00:26:57,240
Speaker 1: run a household. Let's not add anymore. So I think

599
00:26:57,240 --> 00:27:00,359
Speaker 1: it's about starting slow and building. And then in my experience,

600
00:27:00,359 --> 00:27:02,000
Speaker 1: you know, my boys are now five and a half,

601
00:27:02,400 --> 00:27:06,240
Speaker 1: you have that time back again to incorporate and use.

602
00:27:06,320 --> 00:27:09,000
Speaker 1: But in those early stages, and I see so many

603
00:27:09,000 --> 00:27:12,200
Speaker 1: women who are so fully depleted. Their DHGA is low,

604
00:27:12,240 --> 00:27:15,360
Speaker 1: they're chronically exhausted, they're still up multiple times in the night.

605
00:27:15,800 --> 00:27:17,719
Speaker 1: You know, the last thing I would ever encourage is

606
00:27:17,720 --> 00:27:20,240
Speaker 1: more stress into that time and getting away from the

607
00:27:21,080 --> 00:27:24,000
Speaker 1: belief there's an ideal way to be as opposed to

608
00:27:24,119 --> 00:27:27,320
Speaker 1: let's just work where someone's comfortable and move them on

609
00:27:27,400 --> 00:27:30,000
Speaker 1: from that and you know, take the pressure off, because

610
00:27:30,040 --> 00:27:31,760
Speaker 1: let's be honest, there can be a lot of pressure.

611
00:27:32,119 --> 00:27:34,320
Speaker 1: And you know, getting two kids or a kid out

612
00:27:34,359 --> 00:27:36,119
Speaker 1: each morning and trying to get to the gym is

613
00:27:36,119 --> 00:27:38,760
Speaker 1: one of the most stressful things young mums can do. So,

614
00:27:38,880 --> 00:27:40,919
Speaker 1: as I said, you start small and build. You have

615
00:27:40,960 --> 00:27:43,399
Speaker 1: to eat, put some energy into that and resources and

616
00:27:43,440 --> 00:27:46,320
Speaker 1: then go. And probably the last advice I would give,

617
00:27:46,840 --> 00:27:49,040
Speaker 1: and I'm always careful with advice because it comes from

618
00:27:49,080 --> 00:27:51,880
Speaker 1: such a personal perspective, but perhaps suggestion I would give

619
00:27:52,560 --> 00:27:55,359
Speaker 1: is that in terms of not feeling guilty, I think

620
00:27:55,400 --> 00:27:58,160
Speaker 1: it's sometimes about asking for what you need a little bit.

621
00:27:58,440 --> 00:28:00,960
Speaker 1: I have so many women and I've been guilty of

622
00:28:00,960 --> 00:28:03,639
Speaker 1: it myself. I'm so so scared to say to your husband,

623
00:28:04,119 --> 00:28:06,840
Speaker 1: I want to go and have a walk and i'm leaving,

624
00:28:06,840 --> 00:28:08,760
Speaker 1: can you take the baby? We expect them to offer,

625
00:28:09,160 --> 00:28:11,320
Speaker 1: and sometimes people just won't offer. You've got to ask,

626
00:28:11,359 --> 00:28:12,840
Speaker 1: same as if you've got your mother in law. It

627
00:28:12,920 --> 00:28:14,760
Speaker 1: might be your mother, it might be a friend. You

628
00:28:14,800 --> 00:28:17,000
Speaker 1: know how many times do our girlfriends say to us,

629
00:28:17,400 --> 00:28:19,359
Speaker 1: let me know if I can help you, Let me

630
00:28:19,400 --> 00:28:20,960
Speaker 1: know if you want to drop the baby over and

631
00:28:21,000 --> 00:28:23,920
Speaker 1: so you can sleep. But we're so reluctant to do it.

632
00:28:24,160 --> 00:28:26,879
Speaker 1: And I think if someone offers help, they probably are

633
00:28:26,960 --> 00:28:28,919
Speaker 1: very happy to help. So if you've got a girlfriend

634
00:28:28,960 --> 00:28:31,320
Speaker 1: who's got extra time on her hands, or you've got

635
00:28:31,320 --> 00:28:32,800
Speaker 1: a mother in law who wants to help, say to

636
00:28:32,840 --> 00:28:34,199
Speaker 1: your mother in law, look, you know what would be

637
00:28:34,200 --> 00:28:36,240
Speaker 1: really helpful if you could cook me a couple of

638
00:28:36,240 --> 00:28:39,080
Speaker 1: meals and she'll probably do it. But if you never ask,

639
00:28:39,200 --> 00:28:41,040
Speaker 1: you can't be upset that they don't offer to help.

640
00:28:41,320 --> 00:28:44,040
Speaker 1: So don't be feeling guilty about farming out some of

641
00:28:44,080 --> 00:28:46,480
Speaker 1: those jobs, because people are often very happy. But we're

642
00:28:46,520 --> 00:28:48,959
Speaker 1: the ones who are reluctant to ask, So pulling the

643
00:28:49,000 --> 00:28:51,560
Speaker 1: resources in is really really important. And if you're in

644
00:28:51,600 --> 00:28:54,120
Speaker 1: a position to pay, even for a short period of time,

645
00:28:54,520 --> 00:28:56,400
Speaker 1: you know, get some meals done or pay to have

646
00:28:56,480 --> 00:28:59,280
Speaker 1: them delivered, because the freedom and time is our most

647
00:28:59,320 --> 00:29:01,520
Speaker 1: precious asset. So the more of that we can clear up,

648
00:29:01,560 --> 00:29:03,640
Speaker 1: the better it is. And life's a whole lot less stressful.

649
00:29:03,760 --> 00:29:05,200
Speaker 2: Yeah, I couldn't agree more. And I had a friend

650
00:29:05,200 --> 00:29:07,040
Speaker 2: who had a baby a couple of months ago, and

651
00:29:07,160 --> 00:29:08,760
Speaker 2: I knew she was having just a tough time with

652
00:29:08,840 --> 00:29:11,720
Speaker 2: feeding and the baby and you know, him latching, and

653
00:29:11,720 --> 00:29:13,800
Speaker 2: then she had a couple of infections posts having the

654
00:29:13,840 --> 00:29:15,240
Speaker 2: baby and that sort of thing. And I just said

655
00:29:15,240 --> 00:29:17,480
Speaker 2: to her, look like she just wasn't upper visitors. And

656
00:29:17,480 --> 00:29:19,480
Speaker 2: I said, look, and I know she doesn't have a

657
00:29:19,520 --> 00:29:21,000
Speaker 2: lot of family in town, and I just said, look,

658
00:29:21,000 --> 00:29:22,480
Speaker 2: if you need anything, just let me know. When I

659
00:29:22,480 --> 00:29:24,320
Speaker 2: message her a couple of times, she said, I'm fine,

660
00:29:24,320 --> 00:29:25,960
Speaker 2: I'm fine, And I said, you know what, like what

661
00:29:26,080 --> 00:29:28,680
Speaker 2: I really specialize in is cooking and meal prep, and

662
00:29:28,840 --> 00:29:30,480
Speaker 2: you know I love doing that, so I'm happy to

663
00:29:30,480 --> 00:29:32,000
Speaker 2: do some meal prep for you on the weekend. I'm

664
00:29:32,000 --> 00:29:33,960
Speaker 2: doing it for myself. It's no big deal. I'll just

665
00:29:33,960 --> 00:29:35,280
Speaker 2: make a little bit more and I can drop you

666
00:29:35,320 --> 00:29:37,480
Speaker 2: some meals over. You can pop them the freezer and

667
00:29:37,520 --> 00:29:39,200
Speaker 2: that sort of thing. So when I said to her,

668
00:29:39,320 --> 00:29:40,800
Speaker 2: let me know if you need help, she was like, no,

669
00:29:40,880 --> 00:29:42,960
Speaker 2: I'm fine, No, I'm fine. But when I made a

670
00:29:43,000 --> 00:29:45,160
Speaker 2: really specific suggestion and said, hey, can I cook you

671
00:29:45,200 --> 00:29:47,360
Speaker 2: some meals it's no extra effort, I'd love to do it,

672
00:29:47,560 --> 00:29:50,280
Speaker 2: she was like, you know what, that actually would sound amazing.

673
00:29:50,600 --> 00:29:52,320
Speaker 2: And I just did this huge thing of meal prep

674
00:29:52,360 --> 00:29:53,960
Speaker 2: and dropped her over some foods. I didn't even go

675
00:29:54,000 --> 00:29:56,160
Speaker 2: in because I knew she was still feeling quite overwhelmed.

676
00:29:56,200 --> 00:29:57,600
Speaker 2: I knew she was a bit worried about, you know,

677
00:29:57,640 --> 00:29:59,160
Speaker 2: the house being messy and that sort of thing. I

678
00:29:59,160 --> 00:30:00,760
Speaker 2: just left them out of front door and said, I've

679
00:30:00,800 --> 00:30:02,640
Speaker 2: madeor all these meals are at the front door. You

680
00:30:02,680 --> 00:30:04,760
Speaker 2: don't even need to come out and say hello, let

681
00:30:04,760 --> 00:30:06,480
Speaker 2: me know when you're when you're feeling up to it.

682
00:30:06,640 --> 00:30:08,960
Speaker 2: And she just said that that was just so helpful,

683
00:30:09,120 --> 00:30:10,920
Speaker 2: like and but she just didn't again, just didn't want

684
00:30:10,920 --> 00:30:13,120
Speaker 2: to ask for help. So I think setting those boundaries

685
00:30:13,160 --> 00:30:16,040
Speaker 2: for yourself and really asking for help at accepting help.

686
00:30:16,440 --> 00:30:17,760
Speaker 2: That's one of the biggest things I'm going to do

687
00:30:17,760 --> 00:30:19,640
Speaker 2: when I have my Bob Susie is if people offer

688
00:30:19,720 --> 00:30:22,480
Speaker 2: help and I genuinely need help, I will absolutely say

689
00:30:22,520 --> 00:30:24,000
Speaker 2: yes because I'm like, you know, I'm one of those

690
00:30:24,000 --> 00:30:26,320
Speaker 2: people that will always offer, but rarely people take you

691
00:30:26,400 --> 00:30:28,400
Speaker 2: up on it. So I really I find that with

692
00:30:28,440 --> 00:30:31,320
Speaker 2: my friends' had young babies, it's being more specific. It's saying,

693
00:30:31,440 --> 00:30:33,000
Speaker 2: you know, can I come over and just put a

694
00:30:33,000 --> 00:30:34,800
Speaker 2: lot of washing on for you? Or can I come

695
00:30:34,840 --> 00:30:36,960
Speaker 2: and drop some meal prep at your front door and

696
00:30:37,000 --> 00:30:38,360
Speaker 2: just leave it that you don't even have to let

697
00:30:38,360 --> 00:30:39,560
Speaker 2: me and you have to talk to me. You don't

698
00:30:39,560 --> 00:30:41,160
Speaker 2: have to put clothes on, or will have a shower,

699
00:30:41,440 --> 00:30:43,440
Speaker 2: you just it'll be at your front door. Can I

700
00:30:43,480 --> 00:30:45,840
Speaker 2: do that for you? So I feel like yes, being

701
00:30:45,960 --> 00:30:48,200
Speaker 2: you know, a mum is one thing, but supporting our

702
00:30:48,280 --> 00:30:50,600
Speaker 2: mums and our friends as well as another entire thing.

703
00:30:50,720 --> 00:30:53,320
Speaker 2: So I think being specific with the suggestions around what

704
00:30:53,400 --> 00:30:55,920
Speaker 2: we can do is helpful for our mums because then

705
00:30:55,960 --> 00:30:58,760
Speaker 2: they don't feel as guilty or sometimes it's just overwhelming

706
00:30:58,760 --> 00:31:00,800
Speaker 2: when you just feel like you're drowning and you don't

707
00:31:00,800 --> 00:31:02,360
Speaker 2: even know where to start. So I think if you're

708
00:31:02,400 --> 00:31:04,440
Speaker 2: trying to assist a friend or a family member, be

709
00:31:04,480 --> 00:31:06,960
Speaker 2: specific about what you can offer them. Say I'm going

710
00:31:07,040 --> 00:31:08,600
Speaker 2: to come over at nine o'clock, I'm going to look

711
00:31:08,640 --> 00:31:10,240
Speaker 2: after the bub and you're going to have a quick nap,

712
00:31:10,280 --> 00:31:11,520
Speaker 2: or you're going to go and have a shower and

713
00:31:11,520 --> 00:31:14,440
Speaker 2: look after yourself. How does that sound versus just saying

714
00:31:14,440 --> 00:31:16,680
Speaker 2: to somebody, do you need help? Because I feel like

715
00:31:16,760 --> 00:31:18,800
Speaker 2: you're right, Like we just like we don't want to

716
00:31:18,840 --> 00:31:21,160
Speaker 2: ask for it. But when the thing is quite specific,

717
00:31:21,240 --> 00:31:22,960
Speaker 2: or someone says, well, I'm going to come over anyway,

718
00:31:23,520 --> 00:31:25,239
Speaker 2: I'm going to either clean your kitchen or I'm going

719
00:31:25,280 --> 00:31:26,800
Speaker 2: to do this let me know which one you want.

720
00:31:27,640 --> 00:31:30,120
Speaker 1: Yeah, And I think let's be honest, everyone has to eat.

721
00:31:30,480 --> 00:31:32,800
Speaker 1: No one ever gets a meal for a family and says, oh,

722
00:31:32,800 --> 00:31:35,480
Speaker 1: I'm not going to have it. So definitely, like food

723
00:31:35,520 --> 00:31:37,320
Speaker 1: is the best thing you can take for someone. A

724
00:31:37,360 --> 00:31:39,840
Speaker 1: banana bread that you could give them for snacks, some

725
00:31:39,960 --> 00:31:42,640
Speaker 1: healthy mints that they can use. Absolutely, I agree with you.

726
00:31:42,680 --> 00:31:45,520
Speaker 1: Providing some meals or a meal delivery for a couple

727
00:31:45,560 --> 00:31:48,000
Speaker 1: of days is an amazing gift. And I think the

728
00:31:48,000 --> 00:31:49,719
Speaker 1: other thing is when you've got little kids, is that

729
00:31:49,960 --> 00:31:52,000
Speaker 1: it's hard to get out and just do anything because

730
00:31:52,040 --> 00:31:54,000
Speaker 1: just getting out of the house is so stressful. So

731
00:31:54,120 --> 00:31:56,320
Speaker 1: giving them the chance to go and get their nails done,

732
00:31:56,480 --> 00:31:58,160
Speaker 1: or go and have an appointment and not have to

733
00:31:58,240 --> 00:32:00,280
Speaker 1: leave the house with the baby is huge. I think

734
00:32:00,360 --> 00:32:02,400
Speaker 1: that just the offer of time, and I've said it

735
00:32:02,400 --> 00:32:05,160
Speaker 1: several times now, it's our most precious asset. So giving

736
00:32:05,160 --> 00:32:08,719
Speaker 1: people your time or in the case of resources like

737
00:32:08,760 --> 00:32:11,360
Speaker 1: that is the best thing that you can do.

738
00:32:11,760 --> 00:32:13,640
Speaker 2: And just like a ble of other I guess, as

739
00:32:13,680 --> 00:32:15,040
Speaker 2: you said, I don't want to give advice. I can't

740
00:32:15,080 --> 00:32:17,520
Speaker 2: give advice. I'm not a busy mum. I don't understand

741
00:32:17,520 --> 00:32:20,360
Speaker 2: that yet. But my I guess suggestions or things that

742
00:32:20,400 --> 00:32:22,320
Speaker 2: maybe some of our ladies can have to think about.

743
00:32:22,440 --> 00:32:24,240
Speaker 2: Is like, you've got to put yourself first. And I

744
00:32:24,280 --> 00:32:26,760
Speaker 2: always say this to my clients who have families and

745
00:32:26,840 --> 00:32:29,000
Speaker 2: kids at home. You can't pour for an empty cup.

746
00:32:29,160 --> 00:32:32,760
Speaker 2: When mum is stressed and tired and burnt out, She's

747
00:32:32,760 --> 00:32:34,400
Speaker 2: not going to be the best version of mum that

748
00:32:34,440 --> 00:32:36,280
Speaker 2: you can be. So you have to give yourself, even

749
00:32:36,280 --> 00:32:38,120
Speaker 2: if it's just ten or fifteen minutes a day of

750
00:32:38,120 --> 00:32:40,560
Speaker 2: self care. You have to put yourself first, even if

751
00:32:40,600 --> 00:32:42,960
Speaker 2: it's just for a mini moment throughout the day, so

752
00:32:43,000 --> 00:32:45,600
Speaker 2: that you can better take care of everybody else. Also,

753
00:32:45,760 --> 00:32:48,480
Speaker 2: don't cook multiple meals like I see it so many times,

754
00:32:48,480 --> 00:32:50,360
Speaker 2: and I know that fussy eating is a whole big thing.

755
00:32:50,400 --> 00:32:53,520
Speaker 2: And again I can't talk from experience, but cooking multiple

756
00:32:53,560 --> 00:32:56,160
Speaker 2: meals for your family or different foods for different kids,

757
00:32:56,240 --> 00:32:58,680
Speaker 2: is just going to stress you out even more. Kids

758
00:32:58,720 --> 00:33:02,280
Speaker 2: won't starve, They will eat eventually, even the most fussy ones.

759
00:33:02,360 --> 00:33:04,480
Speaker 2: So I think just trying to cook one meal and

760
00:33:04,520 --> 00:33:07,560
Speaker 2: deconstruct that meal so everybody can pick and choose is

761
00:33:07,600 --> 00:33:09,720
Speaker 2: so much better than you kicking one meal for one kid,

762
00:33:09,760 --> 00:33:11,760
Speaker 2: one meal for a hobby, and one meal from yourself.

763
00:33:12,000 --> 00:33:14,200
Speaker 2: So I think that again, setting those boundaries for yourself

764
00:33:14,200 --> 00:33:16,160
Speaker 2: and just making it one meal for the whole family

765
00:33:16,680 --> 00:33:18,240
Speaker 2: is just going to help you out so much more.

766
00:33:18,240 --> 00:33:20,160
Speaker 2: And in terms of balancing weight loss, because that was

767
00:33:20,160 --> 00:33:22,760
Speaker 2: another part of the question, try your best not to

768
00:33:22,800 --> 00:33:24,760
Speaker 2: eat from your kids plates. Like I know that that's

769
00:33:24,800 --> 00:33:26,480
Speaker 2: something that a lot of our clients and our listen

770
00:33:26,520 --> 00:33:28,720
Speaker 2: to struggle with. Susie, is that they're constantly picking in

771
00:33:28,800 --> 00:33:31,440
Speaker 2: grazing from their toddlers or from their kids plates because

772
00:33:31,440 --> 00:33:33,000
Speaker 2: they don't like to see food go to waste. And

773
00:33:33,000 --> 00:33:34,960
Speaker 2: that's fair enough, but a lot of the times what

774
00:33:35,000 --> 00:33:36,719
Speaker 2: we're doing is we're picking and we're grazing off our

775
00:33:36,760 --> 00:33:39,240
Speaker 2: kids plates. Then we're having a whole nother meal ourself,

776
00:33:39,480 --> 00:33:41,960
Speaker 2: which is just it's not really supportive of weight loss.

777
00:33:42,000 --> 00:33:44,600
Speaker 2: So either you know, counteract for that in the meal

778
00:33:44,640 --> 00:33:46,880
Speaker 2: that you cook. If you've been picking crackers off your

779
00:33:46,920 --> 00:33:48,920
Speaker 2: kid's plate, or you finished off half a sandwich that

780
00:33:48,920 --> 00:33:51,280
Speaker 2: they didn't eat for lunch, maybe just make yourself a

781
00:33:51,320 --> 00:33:53,640
Speaker 2: really nice like chicken salad. You don't need the carbohydrate

782
00:33:53,680 --> 00:33:55,800
Speaker 2: portion that meal if you've been picking the carbs off

783
00:33:55,800 --> 00:33:58,000
Speaker 2: your kids plate for the afternoon. Just I think that

784
00:33:58,160 --> 00:34:01,560
Speaker 2: balance and that planning longer term can be super helpful

785
00:34:01,600 --> 00:34:03,600
Speaker 2: as well. So there, I don't know some suggestions that

786
00:34:03,640 --> 00:34:05,840
Speaker 2: I sort of thought of, but I think the accepting

787
00:34:05,880 --> 00:34:10,040
Speaker 2: help and giving really specific suggestions around how you can

788
00:34:10,080 --> 00:34:12,440
Speaker 2: help other busy mums and support them, I think is

789
00:34:12,480 --> 00:34:15,879
Speaker 2: probably my biggest sort of tip going forward.

790
00:34:16,239 --> 00:34:18,160
Speaker 1: And timing is everything. You know, you can't flog a

791
00:34:18,200 --> 00:34:20,719
Speaker 1: dead horse if you're exhausted. The last thing you should

792
00:34:20,719 --> 00:34:22,480
Speaker 1: be doing is looking to add more to your schedule.

793
00:34:22,560 --> 00:34:24,239
Speaker 1: You know there will be a time when you've got

794
00:34:24,239 --> 00:34:27,440
Speaker 1: the space to concentrate, So start small, work on your food,

795
00:34:27,480 --> 00:34:29,399
Speaker 1: work on a bit of movement, and then build and

796
00:34:29,480 --> 00:34:31,560
Speaker 1: you know the time, it goes quickly. And you know,

797
00:34:31,840 --> 00:34:33,560
Speaker 1: no one ever said after they've spent time with their

798
00:34:33,880 --> 00:34:35,880
Speaker 1: child it was a poor decision. They should have been

799
00:34:35,880 --> 00:34:37,600
Speaker 1: at the gym. So give yourself a bit of a break,

800
00:34:37,600 --> 00:34:40,279
Speaker 1: I think, because sometimes we believe things to be quite

801
00:34:40,320 --> 00:34:42,759
Speaker 1: different with how people really are. And I think you know,

802
00:34:43,040 --> 00:34:45,880
Speaker 1: allowing yourself that top five year period of time to

803
00:34:45,920 --> 00:34:47,879
Speaker 1: readjust and if it only takes you a year, great,

804
00:34:48,160 --> 00:34:49,919
Speaker 1: But yeah, just don't be too hard on yourself because

805
00:34:49,960 --> 00:34:52,560
Speaker 1: I find women across the border just killing themselves and

806
00:34:52,600 --> 00:34:56,560
Speaker 1: are constantly exhausted. So adding more is definitely not our recommendation.

807
00:34:57,600 --> 00:35:00,839
Speaker 1: But we will live through this with Leanne's journey in

808
00:35:00,880 --> 00:35:03,920
Speaker 1: the next year. Yeah, we'll see how she changes it.

809
00:35:03,960 --> 00:35:06,680
Speaker 1: Tune after she has your baby, and we'll put her

810
00:35:06,680 --> 00:35:08,840
Speaker 1: address online if anyone wants to send meals, she'll be

811
00:35:08,920 --> 00:35:13,880
Speaker 1: happily receiving. I'm just joking, all right, that brings us

812
00:35:13,920 --> 00:35:16,120
Speaker 1: to the end of the Nutrition Couch for another week.

813
00:35:16,160 --> 00:35:18,799
Speaker 1: If you haven't done so already, please subscribe to have

814
00:35:18,880 --> 00:35:21,480
Speaker 1: us delivered to your inbox every Sunday morning. We have

815
00:35:21,520 --> 00:35:24,280
Speaker 1: our Instagram, at Facebook, sites running. We love your feedback,

816
00:35:24,320 --> 00:35:27,160
Speaker 1: your questions, so please message us at the Nutrition Couch

817
00:35:27,200 --> 00:35:30,280
Speaker 1: podcast and we will see you same time, same place,

818
00:35:30,480 --> 00:35:44,760
Speaker 1: next Sunday. Thanks for listening. You next week.