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

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Speaker 2: To the Nutrition Couch, a weekly podcast from two of

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Speaker 2: Australia's leading dieticians, bringing you everything that is new in

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Speaker 2: the world of nutrition, diets and good food from the

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Speaker 2: Nutrition Couch. Today, does when you eat your food matter

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Speaker 2: as much as what you eat? Today we take a

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Speaker 2: closer look at why time of day eating is an

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Speaker 2: important aspect of weight control. Our client case study is

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Speaker 2: on healthy weight gain, how to eat if you actually

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Speaker 2: want to gain a few kilos in the right way.

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Speaker 2: We review a popular coffee product sold online, and our

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Speaker 2: listener question is about the juggle of eating well, exercise.

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Speaker 3: And being a busy mum.

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Speaker 2: We share our own tricks and tips to achieve the

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Speaker 2: right balance for you. But to kick us off today, Leanne,

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Speaker 2: you're telling me about a fabulous new book that you've

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Speaker 2: just ordered.

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Speaker 1: Yeah, Susie, So I must admit I haven't read too

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Speaker 1: much about it now, but I saw it on the

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Speaker 1: New York Times bestseller and look, I'm a sucker for

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Speaker 1: the books on the New York Times bestseller list. And

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Speaker 1: this one was called Atomic Habit. It's by James Clear.

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Speaker 1: So this isn't sponsored or anything like that. I paid

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Speaker 1: for the book out of my own hard earned money

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Speaker 1: from QBD Books, and I've got it in my hot

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Speaker 1: little hands here and it looks wonderful like I've only

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Speaker 1: just started it. But I really know that so many

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Speaker 1: of our clients struggle with habits, particularly coming into you know,

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Speaker 1: we're leading into the December period. I think a lot

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Speaker 1: of people go, right, you know, I'll start from January.

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Speaker 1: But what we're encouraging our listeners to do so is

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Speaker 1: start today, like, let's do something that's going to help

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Speaker 1: our health. So we're not like the millions of other

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Speaker 1: Australians we're waiting till the second of January to start.

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Speaker 1: We can actually come into the new year on the

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Speaker 1: front foot. So if there's a couple of habits that

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Speaker 1: you want to break, let's start with changing some wonderful habits.

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Speaker 1: So I can't, I guess, recommend this book yet because

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Speaker 1: I mustn't better. I haven't finished it, but that the

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Speaker 1: title was very you know, it was very eye catching

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Speaker 1: to me. Atomic habits an easy and proven way to

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Speaker 1: build good habits and break bad ones. So if you

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Speaker 1: feel like you're you're listening and you really struggle to

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Speaker 1: create those good habits or maintain them. Perhaps this might

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Speaker 1: be a little bit of a book that might help you.

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Speaker 1: But I will let you know later on after I

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Speaker 1: finished it. But with Bubbed you soon, I might not

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Speaker 1: get there anytime soon, but I am a big fan

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Speaker 1: of creating those healthy habits long term. So we'll see

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Speaker 1: what the book's like.

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Speaker 2: There'll definitely be some new habits coming soon for you.

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Speaker 2: But I want to read that book too, actually, so

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Speaker 2: when you finish it, I'll have a read, because yeah,

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Speaker 2: it sounds really, really positive. And I think just quickly

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Speaker 2: before we get into today's episode. For me, when people

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Speaker 2: are trying to change habits, it's a lot about planning

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Speaker 2: because life is so busy.

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Speaker 3: If you haven't.

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Speaker 2: Planned things in advance, it doesn't matter how much you

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Speaker 2: want to go to the gym. If you haven't put

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Speaker 2: your clothes out or in the car ready to go,

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Speaker 2: we just get caught in the whirlwind of life. So

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Speaker 2: my best tip is just planning is the key to

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Speaker 2: habit change. I think that's a little trick. But moving

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Speaker 2: on to our first topic of the day. A couple

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Speaker 2: of weeks ago, I read a fantastic article from a

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Speaker 2: very respected lifestyle journalist, Sarah Berry who writes for the

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Speaker 2: Sydney Morning Herald, and I always enjoy her really well researched,

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Speaker 2: evidence based nutrition articles, and she had covered time of

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Speaker 2: day eating because for the length of time I can

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Speaker 2: remember being lectured to and remember from media dieticians of

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Speaker 2: the past, you know, it's all about calories in versus

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Speaker 2: calories out.

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Speaker 3: It doesn't matter when you have them.

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Speaker 2: And as a clinician like yourself working with people for

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Speaker 2: a long period of time with their fat loss goals,

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Speaker 2: I have always begged to differ a little bit and

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Speaker 2: I personally believe and that it is important what time

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Speaker 2: of day you eat, and I would anecdotally report to

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Speaker 2: my clients that, you know, human beings are programmed according

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Speaker 2: to a Cicadian rhythm. We're basically programmed to burn and

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Speaker 2: eat in the day and to store at nighttime, which

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Speaker 2: means that if you get into some eating habits where

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Speaker 2: you're eating far greater proportion of calories in the second

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Speaker 2: half of the day or even overnight as the case

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Speaker 2: of shift workers, it is going to be much more

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Speaker 2: difficult to control your weight. Now, this article was looking

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Speaker 2: at some new research that had come out from Sydney

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Speaker 2: UNI with some my cyber early days to show that yes,

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Speaker 2: there were some very distinct hormonal shifts that would suggest

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Speaker 2: that when you're consuming glucose in particular at nighttime, you're

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Speaker 2: basically more likely to store it and it's going to

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Speaker 2: be more difficult to deplete stores and burn body fat.

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Speaker 2: So again, I always find that anecdotally what we see

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Speaker 2: in practice is probably ten or twenty years before research

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Speaker 2: because it takes so long for research.

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Speaker 3: To come out.

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Speaker 2: But to me, for a certain extent, it makes sense.

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Speaker 2: You know, we're human beings. We are programmed to eat

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Speaker 2: in the day and store at night, so really having

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Speaker 2: a really good fast overnight is a very important part

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Speaker 2: of weight control. I think we know the golden sort

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Speaker 2: of point is about twelve hours with an overnight fast,

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Speaker 2: And indeed myself Leanne when I am working with shift workers,

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Speaker 2: I really try and time their meals to still allow

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Speaker 2: for a significant fast through their day. Because you and

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Speaker 2: I have discussed previously, shift workers do tend to snack

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Speaker 2: a lot more and instead of three meals a day,

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Speaker 2: they're often having six because they'll have something overnight to

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Speaker 2: keep them awake, and then they might have an early

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Speaker 2: breakfast and then a late breakfast, and so they're eating

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Speaker 2: several more time sometimes than people who are eating just

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Speaker 2: according to their regular day. And then I do really

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Speaker 2: time the macro nutrients so that the carbohydrate load is

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Speaker 2: lighter overnight. Now that's just something I've always naturally done.

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Speaker 2: I try and get my shift workers to eat as

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Speaker 2: little as possible overnight and just basically try and control

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Speaker 2: their appetite. And indeed this research was looking at some

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Speaker 2: of the appetite hormones as well, which links into fasting

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Speaker 2: research to show that there are benefits from human beings

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Speaker 2: having prolonged period overnight without food. So it's well worth

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Speaker 2: the readers, so you can find it on a quick Google.

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Speaker 2: But I thought it was a really interesting conversation for

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Speaker 2: us because we do get asked, you.

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Speaker 3: Know, is the time of day important?

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Speaker 2: And yeah, my personal thoughts are, in general it is

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Speaker 2: pretty important, and you're much better to front load the

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Speaker 2: day with your calories and in particular your carbohydrate rich calories,

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Speaker 2: particularly if that's when you're most active.

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Speaker 1: Definitely, And I think that it was a really really

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Speaker 1: interesting and quite well written article as well. But I

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Speaker 1: think a few points to just note was that the

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Speaker 1: bulk of the research is still in mice, and mice

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Speaker 1: aren't human, so the research in humans is still developing,

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Speaker 1: but there is a lot of really promising research coming

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Speaker 1: through for fasting from a metabolic and a weight perspective.

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Speaker 1: Also there's a small amount of research in gut health,

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Speaker 1: but again most of it is still in mice, and

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Speaker 1: also things like cancer prevention and treatment, and also cognition

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Speaker 1: and memory. So I think the area of fasting is

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Speaker 1: a real watch this space. It's sort of exciting. I

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Speaker 1: definitely obviously not whill I'm pregnant, but have definitely used

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Speaker 1: fasting in the past as well myself, particularly when I'm traveling. Susie,

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Speaker 1: I really like to use fasting from a social and

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Speaker 1: a traveling perspective. I just find that it helps me

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Speaker 1: really stay on track with nutrition. But I really do

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Speaker 1: think that you're going to get lots of benefits more

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Speaker 1: from that ender crime perspective. And there are a lot

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Speaker 1: of ladies that you work with, Suzie, who you know,

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Speaker 1: are pre diabetic, insulin resistant and that sort of thing,

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Speaker 1: you know, metabolic diseases. If you're someone that's you know,

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Speaker 1: quite fit and healthy, you you know potentially fasting might

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Speaker 1: not do too much for you. But I really do

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Speaker 1: think time restricted eating is something where you have to

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Speaker 1: look at your relationship with food overall. If you're someone

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Speaker 1: who has had an disordered eating background, or you're someone

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Speaker 1: where you find like you're starving and you're trying to

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Speaker 1: do this time restrictive fasting, and then the minute you're

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Speaker 1: allowed to eat, you find yourself binging and over eating

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Speaker 1: a whole lot of food, then potentially that's not great

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Speaker 1: for you. So if you find that it gives you

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Speaker 1: a poorer relationship with food, or you find that you're

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Speaker 1: eating huge amounts within your eating window, again, it might

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Speaker 1: not be something that's used. So we can never make

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Speaker 1: these black or white recommendations. But I agree with you, Susie.

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Speaker 1: It's some really promising research, and particularly with a lot

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Speaker 1: of our clients with sort of those metabolic and endocrine

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Speaker 1: diseases and conditions, it can be really really helpful because, yeah,

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Speaker 1: so many of us are underreading during the day and

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Speaker 1: then oversnacking and overgrazing well into the night, and they're

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Speaker 1: having a really hard time controlling their weight. So I

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Speaker 1: definitely agree. I think for some people and the right

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Speaker 1: people it can be really helpful.

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Speaker 2: That's a really good point because there's a we speak

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Speaker 2: about people as a whole, but we really need to

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Speaker 2: break it down and say, there's a big difference physiologically

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Speaker 2: between someone who's got a normal metabolism and then an

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Speaker 2: impaired metabolima as a result of hormonal disorders like inshaing resistance,

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Speaker 2: which admittedly is much more likely if you're overweight, and

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Speaker 2: a significant proportion of Australians are overweight, so it does

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Speaker 2: affect a significant number of people. But absolutely, you know,

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Speaker 2: if I was dealing with an athlete who was lean

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Speaker 2: fit and needed to gain weight, I would feed him

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Speaker 2: as much through the night as I could. You know,

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Speaker 2: definitely we've had footballers who were feeding their last meal

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Speaker 2: at eleven or twelve at night and trying to get

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Speaker 2: them up early so they can have their meals. So

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Speaker 2: absolutely there's a big difference between normal physiology and impaired physiology.

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Speaker 2: But as a general rule of thumb, I think that

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Speaker 2: the take home messages for me were, yes, we all

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Speaker 2: need a decent time without food, and probably a bit

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Speaker 2: longer than a lot of us are having when we're

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Speaker 2: snacking at night time.

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Speaker 3: But also that you know, snacking is a big issue.

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Speaker 2: You know, in the old days, we were talked to

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Speaker 2: eat three meals a day and they were quite low calorie.

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Speaker 2: You know, we'd have wheet bits for breakfast in the morning,

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Speaker 2: a plane sandwich for lunch, and then maybe have a

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Speaker 2: piece of fruit as an occasional snack, and some meat

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Speaker 2: and veggies for dinner. But now a whole day is

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Speaker 2: programmed around eating occasions, juices, coffees.

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Speaker 3: And then standard snacks.

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Speaker 2: You know, it's possible people are eating multiple times a day,

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Speaker 2: not just three or four, but maybe ten or twelve

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Speaker 2: if you count all of those individual meal occasions, and

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Speaker 2: what we understand that to be is very disruptive to physiology.

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Speaker 2: So even cutting down those eating occasions and having a

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Speaker 2: decent amount of time in between meals is going to

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Speaker 2: make a big difference to that hormonal management. And I

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Speaker 2: think the take home message as well, depending on individuals,

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Speaker 2: is if you are a shift worker, and specifically if

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Speaker 2: you are struggling with your weight, it's probably a great

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Speaker 2: investment to see a dietician to devise a plan for you,

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Speaker 2: because if you're dealing with someone who's quite lean and

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Speaker 2: fit and six foot and then maybe they're having already

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Speaker 2: a eight, ten twelve hour fast when they go to

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Speaker 2: bed and they're not getting up until late afternoon, So

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Speaker 2: then just to get the calories they require, they will

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Speaker 2: need to eat overnight, but there'll be choices that are

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Speaker 2: better for them depending on their goals.

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Speaker 3: So that is a very distinct group of people.

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Speaker 2: If you are a shift worker, you will benefit from

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Speaker 2: a very individualized, prescriptive diet to make sure that when

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Speaker 2: you don't become a victim of weight gain, or if

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Speaker 2: you do have weight on that you can safely get

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Speaker 2: it under control and not continue to gain whilst working

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Speaker 2: with your own physiology that's impacted because of your shift work.

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Speaker 1: Absolutely, shift work is something where the majority of people

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Speaker 1: will benefit from that personalized advice from a specialist dietitian.

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Speaker 1: Couldn't agree more. And then moving on, Susie, we're going

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Speaker 1: to flip the switch on it and go from talking

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Speaker 1: sort of about weight loss to healthy weight gain. So

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Speaker 1: our listener sort of question of the week and our

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Speaker 1: case study of the week has really come from somebody

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Speaker 1: asking me about how to gain weight in a healthy way.

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Speaker 1: And you know, I've spent a lot of time working

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Speaker 1: with a lot of elderly male and nourish patients, and

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Speaker 1: in the hospital there's this, you know, we were very

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Speaker 1: much practicing from any calories is a good calories. So

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Speaker 1: I would love nothing more than feeding my you know, frail, crumbly,

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Speaker 1: little mal and irish nine year old ladies some ice

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Speaker 1: cream for lunch. Like it was just it was a

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Speaker 1: highlight of my day. It was so good to be

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Speaker 1: able to say, you can eat the ice cream, you

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Speaker 1: can eat the cusset. It's amazing. Let me help you

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Speaker 1: do that. But really the question today was from a

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Speaker 1: younger person really saying I'm struggling to gain weight. How

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Speaker 1: do you gain weight in a healthy way? So very

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Speaker 1: much like losing weight, Susie, gaining weight is really about

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Speaker 1: that energy balance as well. So we need to consume

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Speaker 1: more calories than our body is burning. So if you're

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Speaker 1: someone who does a heck of a lot of activity

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Speaker 1: and you simply can't gain weight, a really simple strategy

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Speaker 1: is to try and cut back on the amount of

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Speaker 1: exercise and activity that you're doing, and you'll find weight

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Speaker 1: gain a lot easier. But I think for a lot

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Speaker 1: of people and from clients that I've seen a clinic,

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Speaker 1: and that sort of thing, particularly when I worked at

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Speaker 1: the hospital. The hardest thing for a lot of people

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Speaker 1: trying to gain weight is that they just don't have

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Speaker 1: the appetite. They just don't feel hungry, and they eat

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Speaker 1: really small portions of food and it fills them up

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Speaker 1: so much. So they have you know, quite higher requirements

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Speaker 1: potentially from a disease and a metabolic perspective, and they

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Speaker 1: also have very low appetites and they feel quite full

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Speaker 1: quite quickly. So our biggest tips I reckon from a

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Speaker 1: dietetic perspective, SUSI, are those small frequent meals, so the

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Speaker 1: grazing and the snacking is what you want. We really

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Speaker 1: want you to focus on energy dense fats, so the

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Speaker 1: good types of fats, because Graham for graham, a fat

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Speaker 1: as a macrone tune provides more than double the calories

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Speaker 1: that carbs and protein provides. So of course you still

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Speaker 1: want to eat your carbs in protein, but the biggest

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Speaker 1: bang for your buck is going to come from healthy fats.

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Speaker 1: I'm thinking things like avocado drizzlele extraversion, olive oil on everything,

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Speaker 1: eat lots of nuts and seeds, full fat dairy, you know,

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Speaker 1: salmon and that sort of thing. Are really wonderful for

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Speaker 1: you and provide really great sources of quick, calorie dense energy.

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Speaker 1: Try to drink your calories as well, so rather than

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Speaker 1: just filling up on water water water, the body needs

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Speaker 1: fluid and hydration. It doesn't all have to come from water.

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Speaker 1: So make things like nourishing smoothies where you're adding in

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Speaker 1: nut butters and seeds and full cream milk and full

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Speaker 1: cream yogurt. Fill up on things like juices and that

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Speaker 1: sort of thing. So each time you drink something, make

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Speaker 1: it count. From a calorie perspective, as I said, aim

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Speaker 1: for small, frequent meals, so really those sort of five

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Speaker 1: or six smaller meals versus three larger ones a day,

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Speaker 1: because I feel like larger meals are quite overwhelming for

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Speaker 1: a lot of people, and we really want to make

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Speaker 1: every sort of mouthful count than aiming for that half

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Speaker 1: a plate of veggies or salad, which we generally say

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Speaker 1: from a weight management perspective, you might want to do

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Speaker 1: more half a plate of sort of carbs and that

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Speaker 1: sort of thing. Plus you know, some veggies on the plate,

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Speaker 1: which is great, and a small amount of protein as well,

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Speaker 1: because don't forget the fiber from all the veggies and

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Speaker 1: the protein that's what fills us up a lot, and

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Speaker 1: if you don't have a large appetite, you really want

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Speaker 1: to make every mouthful count and make it sort of

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Speaker 1: bang for your buck in terms of some good quality,

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Speaker 1: high calorie nutrition. So they're my tips in terms of

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Speaker 1: healthy weight gain. I'm obviously not a fan of just

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Speaker 1: pumping people full of you know, highly processed foods, which

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Speaker 1: I know you're not either, susy, but I think it is.

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Speaker 1: You know, people do full victim to go well, it

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Speaker 1: is easy to just fill up on potato chips and

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Speaker 1: lollies and chocolate because they are so energy dense. But

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Speaker 1: I think good quality nutrition still plays a part whether

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Speaker 1: you're trying to lose weight, gain weight, or maintain that weight. Well.

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Speaker 2: The interesting thing is that to gain muscle tissue is

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Speaker 2: actually quite a metabolically intense process, so the body requires

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Speaker 2: extra calories we just estimated at about five hundred calories

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Speaker 2: two thousand killer jules minimum extra per day, as well

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Speaker 2: extra carbohydrate to fuel that process, and good amounts of protein.

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Speaker 2: So definitely it's about the timing of protein, not the

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Speaker 2: overall amount, so you much better to space about twenty

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Speaker 2: to thirty grams serves every few hours is then opposed

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Speaker 2: to having fifty grams of protein in a concentrated amount.

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Speaker 2: So that's why having just extra shakes doesn't do it.

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Speaker 2: You've got to make sure you're ticking all of the

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Speaker 2: nutrient boxes. I think that the main things I will

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Speaker 2: add from your very thorough summary is that in terms

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Speaker 2: of adding protein powder, I may use it, but usually

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Speaker 2: as part of a whole meal, just as a convenient way,

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Speaker 2: when combined with milk or yogurt and fruit or nuts,

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Speaker 2: bread or avocado, plus that concentrated twenty to thirty grams

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Speaker 2: of perhaps a way protein or a blended pea protein

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Speaker 2: if you're on preferring a plant based diet. But the

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Speaker 2: other supplement potentially I have used in the past, admittedly

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Speaker 2: primarily with athletes, but sometimes with brain injury patients. There

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Speaker 2: is some evidence to show that branch chain amino acid

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Speaker 2: supplementation can help to bind the receptors that prom muscle

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Speaker 2: tiss or growth. So it's quite expensive to buy those.

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Speaker 2: They're very concentrated, but in very specific groups athletes or

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Speaker 2: people who perhaps have wasted a lot and their diets improving,

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Speaker 2: but they're still struggling to get muscle tissue on. I

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Speaker 2: may encourage people to invest in some BC double a's,

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Speaker 2: and you have them if you're training before and after

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Speaker 2: a session or once a day, about five grams, and

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Speaker 2: that can be an extra sort of boost. But you

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Speaker 2: can never beat the regular small meals that are balanced

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Speaker 2: in protein and carbohydrate and basically about five hundred extra

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Speaker 2: calories or at least one or two extra small meals

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Speaker 2: per day. And that's maybe where we're feeding people a

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Speaker 2: bowl of cereal before bed, or an extra smoothie or

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Speaker 2: a shake, or like you described, complementing meals with foods

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Speaker 2: that we don't usually suggest, like fruit juices or chocolate

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Speaker 2: milks and things like that to get that overall calories.

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Speaker 3: But I'll also talk about.

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Speaker 2: Busy people, because I find that people will focus on

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Speaker 2: their diet five or six days or four or five days,

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Speaker 2: and then the weekends just forget it. But it's got

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Speaker 2: to be that consistent effort. And I noticed that with

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Speaker 2: young boys in particular, they'll eat really well for a

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Speaker 2: few days and then they'll go off the rails. And unfortunately,

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Speaker 2: it's sort of a definite commitment to most days of

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Speaker 2: the week eating this way to get the good muscle

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Speaker 2: tissue on, and of course if you're training, you've got

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Speaker 2: to do the right gym workouts as well to stimulate

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Speaker 2: muscle cell growth.

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Speaker 3: Definitely beautiful al.

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Speaker 2: Right, So if you're one of those who wants to

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Speaker 2: gain some lean tissue, they're the steps to take to

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Speaker 2: get buffed.

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Speaker 3: So we wish you luck.

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Speaker 2: But the product we've chosen this week to have a

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Speaker 2: look at is a very popular online product and I'm

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Speaker 2: not overly familiar with it, but I have seen similar

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Speaker 2: ones promoted online. But one of our listeners sent it

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Speaker 2: in for us to review because, as I said, online

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Speaker 2: with a lot of Instagram influencers, they're quite common. And

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Speaker 2: it's a called a performance coffee, and it's marketed as

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Speaker 2: a keto friendly coffee with a vitality blend that is

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Speaker 2: packed with powerful ingredients including turmeric, MCT oil and Siberian

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Speaker 2: gin sync. Now, admittedly I haven't seen this one myself

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Speaker 2: leand but I have i'en several similar ones come up

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Speaker 2: on my Instagram as well, so I'm not unfamiliar in general.

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Speaker 3: Now, the packet costs sixty nine to.

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Speaker 2: Ninety five dollars, which is very expensive coffee I think

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Speaker 2: compared to my last I don't know how many serves

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Speaker 2: are in that we've looked, thirty or thirty serves, so

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Speaker 2: two dollars thirty three is serves, so definitely slightly cheaper

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Speaker 2: than my five dollars Larte over the day. And when

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Speaker 2: we take a look at the ingredients, it's got a

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Speaker 2: pure single orange and Colombian coffee bean one hundred and

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Speaker 2: fifty milligrams of caffeine, which is very similar to a

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Speaker 2: shot of regular espresso coffee MCT one thousand milligrams Siberian gin.

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Speaker 2: Seeing timeric extract coffee bean extract like pepper extract, so

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Speaker 2: I guess they're kind of marketing it is. Is it

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Speaker 2: like a fat burner? Is that where they're posishing that

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Speaker 2: in the market? Had this come up on your feed?

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Speaker 1: Had you seen it before? Yeah, there's a lot of

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Speaker 1: Instagram influencers who are I think you guys need to

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Speaker 1: appreciate as well. Whenever you see your favorite Instagram influencers

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Speaker 1: promoting things, they're often getting paid to do it, whether

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Speaker 1: or not they're disclosing that, or they receive the product

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Speaker 1: completely for free. So this brand gives it a lot

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Speaker 1: of free product and pays a lot of genetically blessed

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Speaker 1: influences to take this, so a lot of people are

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Speaker 1: sort of taking this almost as like a fat burner

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Speaker 1: or a pre workout or something like that. So the

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Speaker 1: product itself isn't too bad, but I think a lot

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Speaker 1: of it, how it's sort of like unconsciously marketed at people.

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Speaker 1: Just using very you know, thin, young, genetically blessed influencers

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Speaker 1: to promote their product. Gives the perception that you know,

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Speaker 1: you're going to look like this if you drink this coffee.

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Speaker 1: So I think it very much is marketed at that

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Speaker 1: sort of you know, fat burning kido sort of diet community.

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Speaker 1: But I mean, it's not a bad product overall, but

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Speaker 1: I really just it is. You know, it's expensive when

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Speaker 1: you think about it in terms of just an instant

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Speaker 1: coffee or something like that, but very much compared to

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Speaker 1: the usual cafe coffee you and I tend to get

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Speaker 1: most days, is actually probably half the price. So I mean,

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Speaker 1: if you're doing this plus you regular cafe coffee and

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Speaker 1: that sort of thing, it probably does the cost does

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Speaker 1: add up. So seventy bucks, you're a packet of thirty,

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Speaker 1: plus you've got to add shipping, onto that as well.

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Speaker 1: The company only does free shipping over one hundred and

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Speaker 1: thirty dollars, so you've really got to buy a couple

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Speaker 1: of products that get the free shipping. So I mean,

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Speaker 1: it is quite a costly product, and I just wouldn't

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Speaker 1: say that there's any real research or evidence behind some

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Speaker 1: of the additions in there, like the siberiangden see the tumeric.

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Speaker 1: At least they've got the black pepper in there to

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Speaker 1: activate the turmeric, which is important. But again, tumoric can

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Speaker 1: be quite harsh on an empty stomach. So if you're

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Speaker 1: waking up first thing in the morning and you're having

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Speaker 1: this performance based coffee and you're suffering from a bit

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Speaker 1: of gastro problems or a bit of reflux or a

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Speaker 1: bit of pain down there, it's probably from a large

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Speaker 1: amount of tumeric on an empty stomach, I would say.

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Speaker 1: So some people may be a little bit more sensitive

435
00:19:32,920 --> 00:19:35,720
Speaker 1: to this. But I do think that they're sort of

436
00:19:35,760 --> 00:19:38,159
Speaker 1: they've been covered with their marketing on the website, SUSI.

437
00:19:38,200 --> 00:19:41,679
Speaker 1: They haven't sort of promoted too many health I guess

438
00:19:42,320 --> 00:19:44,399
Speaker 1: things on the website, but I feel like it's a

439
00:19:44,400 --> 00:19:47,320
Speaker 1: lot of just the look and feel with the influencers

440
00:19:47,359 --> 00:19:50,439
Speaker 1: that they use. I don't know, so I'm sort of

441
00:19:50,440 --> 00:19:52,000
Speaker 1: take this with the greates soult. It's not a bad

442
00:19:52,040 --> 00:19:54,040
Speaker 1: product that it's not something that i'd be I've never

443
00:19:54,080 --> 00:19:56,080
Speaker 1: recommended it to a client or anything like that.

444
00:19:56,400 --> 00:19:59,120
Speaker 2: It's it's kind of like the new protein powders. It's

445
00:19:59,119 --> 00:20:01,520
Speaker 2: like everyone who's inn So it's got a type of coffee.

446
00:20:01,560 --> 00:20:04,119
Speaker 2: I'm realizing, and I didn't realize the brand's called before

447
00:20:04,160 --> 00:20:07,400
Speaker 2: you Speak, so I guess they I guess they're saying

448
00:20:07,400 --> 00:20:10,240
Speaker 2: you need to have this before you're in it. But

449
00:20:10,359 --> 00:20:12,080
Speaker 2: having it look, it's quite interesting because there's quite a

450
00:20:12,119 --> 00:20:14,080
Speaker 2: few different ones. There's a collagen one too, But when

451
00:20:14,080 --> 00:20:16,040
Speaker 2: I have a closer look at the collagen one, it's

452
00:20:16,080 --> 00:20:18,679
Speaker 2: got like twelve hundred milligrams, which is quite a small dose.

453
00:20:19,040 --> 00:20:21,800
Speaker 2: As we've spoken about previously on the podcast, it needs

454
00:20:21,800 --> 00:20:23,720
Speaker 2: to be much higher amounts than that to get any

455
00:20:23,720 --> 00:20:26,640
Speaker 2: clinical benefit and the right type of collagen. But yeah,

456
00:20:26,680 --> 00:20:30,320
Speaker 2: I think it's just a reminder that in nutrition or

457
00:20:30,400 --> 00:20:33,199
Speaker 2: lifestyle products, they tend to go on these rounds. You know,

458
00:20:33,520 --> 00:20:35,560
Speaker 2: there might be vitamins for a period of time, and

459
00:20:35,560 --> 00:20:38,480
Speaker 2: then it's fat blasters, and then it's proteins. And now,

460
00:20:38,680 --> 00:20:41,560
Speaker 2: because coffee is such a buzz at the moment for everybody,

461
00:20:41,560 --> 00:20:43,280
Speaker 2: they can sell it and brand it and sell it

462
00:20:43,359 --> 00:20:46,360
Speaker 2: under different labels. But there's nothing sort of stand out

463
00:20:46,400 --> 00:20:49,840
Speaker 2: to me here. I think the area of performance and

464
00:20:50,520 --> 00:20:53,719
Speaker 2: is it adaptogen how is that what you call it

465
00:20:53,760 --> 00:20:59,120
Speaker 2: adaptagen basically cognitive aids to improve memory and brain function.

466
00:20:59,240 --> 00:21:01,280
Speaker 2: I think this is a area that we will see more.

467
00:21:01,359 --> 00:21:03,680
Speaker 2: I remember seeing an article on one of the Plain

468
00:21:03,760 --> 00:21:06,200
Speaker 2: magazines when we used to fly like eighteen months ago

469
00:21:06,560 --> 00:21:09,920
Speaker 2: about research at New South Wales UNI about those performance

470
00:21:10,000 --> 00:21:12,800
Speaker 2: enhancing foods and supplements, and they were doing some great research.

471
00:21:13,000 --> 00:21:14,760
Speaker 2: So I think it's kind of in this space, but

472
00:21:14,840 --> 00:21:17,399
Speaker 2: I think that it's not overly evidence based to be

473
00:21:17,400 --> 00:21:20,280
Speaker 2: spending that much on these products at the moment. What

474
00:21:20,359 --> 00:21:22,960
Speaker 2: I would also say is probably warrants a whole different

475
00:21:23,000 --> 00:21:26,600
Speaker 2: discussion Leande, But MCT oil just because it's got a

476
00:21:26,640 --> 00:21:29,280
Speaker 2: component of medium chain fat doesn't mean it's all burnt

477
00:21:29,320 --> 00:21:29,840
Speaker 2: through the liver.

478
00:21:29,920 --> 00:21:31,719
Speaker 3: So that's a little bit of a health halo. As

479
00:21:31,720 --> 00:21:32,880
Speaker 3: we often hear and.

480
00:21:32,840 --> 00:21:35,240
Speaker 2: As a general rule of thumb, dietitians will not be

481
00:21:35,280 --> 00:21:38,560
Speaker 2: overly keen on mcts unless they're formulating a kidogenic diet

482
00:21:38,640 --> 00:21:41,439
Speaker 2: for people who have seizures, So definitely I wouldn't be

483
00:21:41,520 --> 00:21:42,199
Speaker 2: swayed by that.

484
00:21:42,440 --> 00:21:44,520
Speaker 1: Well, the thing is is zero point three grams of

485
00:21:44,520 --> 00:21:47,240
Speaker 1: fat total per serve, So the amount of mct oil

486
00:21:47,280 --> 00:21:50,240
Speaker 1: in there is so minimal that even if mct oil

487
00:21:50,320 --> 00:21:53,119
Speaker 1: does have a clinical benefit, there's nowhere near enough in

488
00:21:53,160 --> 00:21:55,320
Speaker 1: that product. And if you look at the actual ingredients,

489
00:21:55,320 --> 00:21:56,800
Speaker 1: it's the same with all of them. Like I know,

490
00:21:57,200 --> 00:21:59,399
Speaker 1: and this is completely from memory. I'm sure that I

491
00:21:59,480 --> 00:22:02,159
Speaker 1: used to work in the nee replacement clinic at the hospital, Susie,

492
00:22:02,160 --> 00:22:04,320
Speaker 1: and I'm sure you need at least fifteen hundred milligrams

493
00:22:04,320 --> 00:22:06,480
Speaker 1: of turmeric. Oh don't quote me on that, guys, but

494
00:22:06,560 --> 00:22:08,840
Speaker 1: something along those lines to actually get the clinical benefit

495
00:22:08,920 --> 00:22:12,120
Speaker 1: from an anti inflammatory perspective. These products just don't have enough.

496
00:22:12,160 --> 00:22:14,320
Speaker 1: So they've got all the right ingredients in there, they're

497
00:22:14,359 --> 00:22:17,320
Speaker 1: just not enough of these things to have their clinical benefits.

498
00:22:17,320 --> 00:22:19,760
Speaker 1: You've got a lot of fancy ingredients. Are they actually

499
00:22:19,760 --> 00:22:23,359
Speaker 1: doing anything from you from a clinical or performance based benefit? No.

500
00:22:23,520 --> 00:22:25,320
Speaker 1: The only thing in there we know that has research

501
00:22:25,320 --> 00:22:28,000
Speaker 1: which is going to help your performance is caffeine and

502
00:22:28,080 --> 00:22:30,000
Speaker 1: you can get caffeine in many different ways. It certainly

503
00:22:30,000 --> 00:22:32,399
Speaker 1: doesn't need to come from a seventy dollar box of

504
00:22:32,640 --> 00:22:35,439
Speaker 1: performance based coffee. You know, just a standard instant coffee

505
00:22:35,480 --> 00:22:37,199
Speaker 1: or a shot of long black will do. We'll do

506
00:22:37,280 --> 00:22:41,160
Speaker 1: wonders for you. Pre gym paired with a small amount

507
00:22:41,200 --> 00:22:44,159
Speaker 1: of quick digesting carbohydrates. So I think this is a

508
00:22:44,200 --> 00:22:46,959
Speaker 1: lot of more fancy marketing. I think they've got some

509
00:22:47,000 --> 00:22:49,600
Speaker 1: good ingredients in there, but I just don't think that

510
00:22:49,640 --> 00:22:52,439
Speaker 1: they're enough to see the clinical benefit that we know

511
00:22:52,800 --> 00:22:56,000
Speaker 1: is needed from the proper research studies. But you guys,

512
00:22:56,000 --> 00:22:57,399
Speaker 1: you know, if you've got the money and you have

513
00:22:57,440 --> 00:22:58,840
Speaker 1: it to spend it and you feel like it does

514
00:22:59,240 --> 00:23:01,479
Speaker 1: it does see some I mean, honestly, it's probably more

515
00:23:01,480 --> 00:23:03,959
Speaker 1: the caffeine than anything else. But by all means take it.

516
00:23:03,960 --> 00:23:05,840
Speaker 1: It's not a bad product or anything. But I think

517
00:23:05,840 --> 00:23:07,760
Speaker 1: a lot of people, you know, we get a lot

518
00:23:07,760 --> 00:23:10,639
Speaker 1: of requests for sort of budget friendly products on this podcast,

519
00:23:10,680 --> 00:23:12,320
Speaker 1: so I definitely think this is more one of those

520
00:23:12,400 --> 00:23:16,680
Speaker 1: higher end products which I don't exactly see the clinical

521
00:23:16,680 --> 00:23:18,720
Speaker 1: benefits from the ingredients in there.

522
00:23:18,880 --> 00:23:21,760
Speaker 2: No, I have to agree with you, and as I said,

523
00:23:21,880 --> 00:23:24,119
Speaker 2: I find it interesting it comes in waves, and every

524
00:23:24,440 --> 00:23:26,920
Speaker 2: sort of influencer at the moment I'm seeing online has

525
00:23:26,920 --> 00:23:29,439
Speaker 2: got their own brand of coffee, but it remains to

526
00:23:29,480 --> 00:23:31,880
Speaker 2: be seen if they're actually performance enhancing in the way

527
00:23:31,880 --> 00:23:35,000
Speaker 2: that they're aspiring to be. And I think sometimes, yeah,

528
00:23:35,240 --> 00:23:38,560
Speaker 2: a good odd shot of expresso in the Italian format

529
00:23:38,680 --> 00:23:40,240
Speaker 2: is probably going to give you as much as a

530
00:23:40,320 --> 00:23:42,359
Speaker 2: performance benefit as anything. I don't think you need to

531
00:23:42,359 --> 00:23:45,000
Speaker 2: spend this much on this product to get it. So

532
00:23:45,240 --> 00:23:47,800
Speaker 2: a good curry and a regular shot of coffee, and

533
00:23:47,840 --> 00:23:49,560
Speaker 2: I reckon you'll get the same benefit.

534
00:23:49,720 --> 00:23:53,800
Speaker 1: From the tub and the caffeine exactly exactly, all right,

535
00:23:53,840 --> 00:23:56,439
Speaker 1: And then, Susie, our final segment of the show is

536
00:23:56,480 --> 00:23:58,800
Speaker 1: Brad Listener Question. So this one came in it through

537
00:23:58,880 --> 00:24:02,159
Speaker 1: our Instagram, So please guys send us your listener questions

538
00:24:02,200 --> 00:24:04,400
Speaker 1: and your products to review. Obviously we have a huge list.

539
00:24:04,440 --> 00:24:06,879
Speaker 1: I think we're like over one hundred things to review

540
00:24:06,880 --> 00:24:08,760
Speaker 1: and what listeners have sent in now, Susie, but we

541
00:24:09,160 --> 00:24:11,200
Speaker 1: are getting through them slowly, so we do hope you

542
00:24:11,280 --> 00:24:13,480
Speaker 1: can appreciate that. You know, we are busy and we've

543
00:24:13,520 --> 00:24:15,160
Speaker 1: got a lot of requests, but this one we thought

544
00:24:15,200 --> 00:24:17,440
Speaker 1: will help a lot of people. So the listener question

545
00:24:17,520 --> 00:24:20,800
Speaker 1: we've chosen today, Susie, is on balance. So how can

546
00:24:20,960 --> 00:24:24,560
Speaker 1: busy mums balance their diet, their weight loss goals, their

547
00:24:24,560 --> 00:24:27,760
Speaker 1: exercise and just life in general. So I'm gonna let

548
00:24:27,800 --> 00:24:29,760
Speaker 1: you kick us off, Susie, because you're a busy mum.

549
00:24:29,880 --> 00:24:31,600
Speaker 1: I'm not there quite yet. Maybe you can ask me

550
00:24:31,640 --> 00:24:33,840
Speaker 1: in a couple of months time, But why don't you

551
00:24:33,880 --> 00:24:35,760
Speaker 1: kick us off? Because you're a mom of twin boys

552
00:24:35,800 --> 00:24:37,919
Speaker 1: and I'm sure that you know you've done it all,

553
00:24:37,960 --> 00:24:40,000
Speaker 1: you've seen it all, but you still manage to find

554
00:24:40,040 --> 00:24:41,960
Speaker 1: that balance throughout the day. So what are your secrets?

555
00:24:42,080 --> 00:24:43,879
Speaker 2: Well, the first thing I would say is, I think

556
00:24:44,320 --> 00:24:48,600
Speaker 2: you know, in particularly early periods of motherhood, it's really

557
00:24:48,640 --> 00:24:51,159
Speaker 2: coming down to your only one human being and you

558
00:24:51,160 --> 00:24:53,160
Speaker 2: can only do so much. And definitely when I've got

559
00:24:53,160 --> 00:24:55,960
Speaker 2: a mum who has relatively young children, and that could

560
00:24:56,000 --> 00:24:57,800
Speaker 2: be different from everyone. It could be someone who's got

561
00:24:57,800 --> 00:24:59,600
Speaker 2: a six month old, it could even be someone who's

562
00:24:59,600 --> 00:25:01,600
Speaker 2: got a two year old. But let's be honest, that

563
00:25:01,680 --> 00:25:04,960
Speaker 2: intense period of parenting, particularly if you've gotten many children,

564
00:25:05,320 --> 00:25:07,359
Speaker 2: I usually say to my mum's just give yourself a break.

565
00:25:07,359 --> 00:25:09,439
Speaker 2: You've got to eat, So why don't we spend some

566
00:25:09,560 --> 00:25:12,280
Speaker 2: time on meal planning and preparation and make the day

567
00:25:12,320 --> 00:25:15,000
Speaker 2: to day food as easy as possible. And again, the

568
00:25:15,080 --> 00:25:18,280
Speaker 2: strategies for that could vary from meal prepping, it could

569
00:25:18,359 --> 00:25:21,360
Speaker 2: be ordering the right kind of groceries in, it could

570
00:25:21,400 --> 00:25:24,480
Speaker 2: be paying for meal delivery services. So it's really working

571
00:25:24,480 --> 00:25:27,720
Speaker 2: with that client to identify what resources have they got

572
00:25:28,280 --> 00:25:30,439
Speaker 2: and how can we make sure that their nutrition has

573
00:25:30,480 --> 00:25:33,480
Speaker 2: a good foundation, and we're making healthy eating as easy

574
00:25:34,000 --> 00:25:37,680
Speaker 2: and as strategic as possible, you know, eat cooking once

575
00:25:37,720 --> 00:25:40,040
Speaker 2: and eating three times, that kind of approach, because time

576
00:25:40,440 --> 00:25:42,879
Speaker 2: is our most precious asset. So I start with that

577
00:25:43,520 --> 00:25:45,720
Speaker 2: and then I build with movement because we know that

578
00:25:45,760 --> 00:25:47,600
Speaker 2: a certain level of movement's going to be important for

579
00:25:47,640 --> 00:25:49,879
Speaker 2: mental health, it's going to be important for digestive health,

580
00:25:50,040 --> 00:25:52,000
Speaker 2: and of course weight control to a certain extent.

581
00:25:52,119 --> 00:25:53,200
Speaker 3: So if I've got a.

582
00:25:53,119 --> 00:25:55,560
Speaker 2: Busy mum with young children and new babies, the last

583
00:25:55,560 --> 00:25:58,000
Speaker 2: thing I want her to do is put her baby down,

584
00:25:58,480 --> 00:26:00,320
Speaker 2: leave and cause all great kind of st dress for

585
00:26:00,359 --> 00:26:02,000
Speaker 2: her to go to the gym, unless that's something she

586
00:26:02,040 --> 00:26:04,679
Speaker 2: really wants to do and has the resources to support it.

587
00:26:04,840 --> 00:26:06,439
Speaker 2: But I'll say look, let's get your food right and

588
00:26:06,440 --> 00:26:09,320
Speaker 2: then let's get some movement, which maybe just pushing the pram,

589
00:26:09,440 --> 00:26:11,600
Speaker 2: meeting up with a friend or asking, you know, giving

590
00:26:11,600 --> 00:26:13,119
Speaker 2: the baby to the partner for a while to go

591
00:26:13,200 --> 00:26:14,960
Speaker 2: and do a walk each day just to clear the head.

592
00:26:15,000 --> 00:26:18,520
Speaker 2: So it's about starting small and building from there. Then

593
00:26:18,560 --> 00:26:21,800
Speaker 2: if someone's looking to exercise again, it's about timing and

594
00:26:21,840 --> 00:26:25,080
Speaker 2: strategy about how to incorporate that, but definitely getting rid

595
00:26:25,119 --> 00:26:26,679
Speaker 2: of the belief that you have to be at the

596
00:26:26,680 --> 00:26:29,040
Speaker 2: gym five days a week to get results. For me,

597
00:26:29,320 --> 00:26:31,679
Speaker 2: with busy women, it's always about being time efficient and

598
00:26:31,720 --> 00:26:34,160
Speaker 2: so how can they if they need to burn more calories,

599
00:26:34,200 --> 00:26:37,399
Speaker 2: what's the most efficient way of doing it. So I

600
00:26:37,440 --> 00:26:39,639
Speaker 2: think a lot of the time for the women and

601
00:26:39,680 --> 00:26:42,879
Speaker 2: the mums that I'm seeing, man, it's about actually adding

602
00:26:42,960 --> 00:26:45,119
Speaker 2: less to their schedule. And I'll say that my clients

603
00:26:45,160 --> 00:26:46,440
Speaker 2: will be listening to me now, and I say it

604
00:26:46,480 --> 00:26:48,440
Speaker 2: all the time. The last thing I want to do

605
00:26:48,680 --> 00:26:51,320
Speaker 2: is add more to your schedule. You are already full,

606
00:26:51,560 --> 00:26:54,199
Speaker 2: you're already a full time caregiver, you're probably working, and

607
00:26:54,240 --> 00:26:55,440
Speaker 2: you're trying to run a household.

608
00:26:55,680 --> 00:26:57,560
Speaker 3: Let's not add anymore. So I think it's.

609
00:26:57,440 --> 00:27:00,359
Speaker 2: About starting slow and building. And then in my experience,

610
00:27:00,359 --> 00:27:02,040
Speaker 2: you know, my boys are now five and a half,

611
00:27:02,440 --> 00:27:06,280
Speaker 2: you have that time back again to incorporate and use.

612
00:27:06,359 --> 00:27:09,000
Speaker 2: But in those early stages, and I see so many

613
00:27:09,040 --> 00:27:12,240
Speaker 2: women who are so fully depleted. Their DHDA is low,

614
00:27:12,280 --> 00:27:15,400
Speaker 2: They're chronically exhausted, they're still up multiple times in the night.

615
00:27:15,840 --> 00:27:17,720
Speaker 2: You know, the last thing I would ever encourage is

616
00:27:17,760 --> 00:27:20,240
Speaker 2: more stress into that time and getting away from the

617
00:27:21,119 --> 00:27:24,040
Speaker 2: belief there's an ideal way to be as opposed to

618
00:27:24,119 --> 00:27:27,320
Speaker 2: let's just work where someone's comfortable and move them on

619
00:27:27,440 --> 00:27:30,040
Speaker 2: from that and you know, take the pressure off, because

620
00:27:30,080 --> 00:27:31,760
Speaker 2: let's be honest, there can be a lot of pressure.

621
00:27:32,160 --> 00:27:34,360
Speaker 2: And you know, getting two kids or a kid out

622
00:27:34,359 --> 00:27:36,159
Speaker 2: each morning and trying to get to the gym is

623
00:27:36,160 --> 00:27:38,800
Speaker 2: one of the most stressful things young mums can do. So,

624
00:27:38,880 --> 00:27:40,959
Speaker 2: as I said, you start small and build. You have

625
00:27:41,000 --> 00:27:43,439
Speaker 2: to eat, put some energy into that and resources and

626
00:27:43,480 --> 00:27:46,320
Speaker 2: then go. And probably the last advice I would give,

627
00:27:46,880 --> 00:27:49,080
Speaker 2: and I'm always careful with advice because it comes from

628
00:27:49,080 --> 00:27:51,880
Speaker 2: such a personal perspective, but perhaps suggestion I would give

629
00:27:52,560 --> 00:27:55,399
Speaker 2: is that in terms of not feeling guilty, I think

630
00:27:55,440 --> 00:27:58,160
Speaker 2: it's sometimes about asking for what you need a little bit.

631
00:27:58,480 --> 00:28:00,960
Speaker 2: I have so many women and I've been guilty of

632
00:28:00,960 --> 00:28:03,680
Speaker 2: it myself. I'm so so scared to say to your husband,

633
00:28:04,160 --> 00:28:06,840
Speaker 2: I want to go and have a walk and i'm leaving,

634
00:28:06,880 --> 00:28:08,760
Speaker 2: can you take the baby? We expect them to offer,

635
00:28:09,200 --> 00:28:11,359
Speaker 2: and sometimes people just won't offer. You've got to ask,

636
00:28:11,400 --> 00:28:12,879
Speaker 2: same as if you've got your mother in law. It

637
00:28:12,920 --> 00:28:14,760
Speaker 2: might be your mother, it might be a friend. You

638
00:28:14,800 --> 00:28:17,000
Speaker 2: know how many times do our girlfriends say to us,

639
00:28:17,400 --> 00:28:19,399
Speaker 2: let me know if I can help you, Let me

640
00:28:19,440 --> 00:28:21,000
Speaker 2: know if you want to drop the baby over and

641
00:28:21,000 --> 00:28:21,760
Speaker 2: so you can sleep.

642
00:28:21,800 --> 00:28:23,960
Speaker 3: But we're so reluctant to do it.

643
00:28:24,200 --> 00:28:26,919
Speaker 2: And I think if someone offers help, they probably are

644
00:28:27,000 --> 00:28:28,960
Speaker 2: very happy to help. So if you've got a girlfriend

645
00:28:28,960 --> 00:28:31,320
Speaker 2: who's got extra time on her hands, or you've got

646
00:28:31,320 --> 00:28:32,840
Speaker 2: a mother in law who wants to help, say to

647
00:28:32,880 --> 00:28:34,240
Speaker 2: your mother in law, look, you know what would be

648
00:28:34,240 --> 00:28:36,200
Speaker 2: really helpful If you could cook me a couple of

649
00:28:36,280 --> 00:28:39,120
Speaker 2: meals and she'll probably do it. But if you never ask,

650
00:28:39,200 --> 00:28:41,080
Speaker 2: you can't be upset that they don't offer to help.

651
00:28:41,360 --> 00:28:44,080
Speaker 2: So don't be feeling guilty about farming out some of

652
00:28:44,080 --> 00:28:46,520
Speaker 2: those jobs because people are often very happy. But we're

653
00:28:46,560 --> 00:28:48,960
Speaker 2: the ones who are reluctant to ask. So pulling the

654
00:28:49,000 --> 00:28:51,600
Speaker 2: resources in is really really important. And if you're in

655
00:28:51,600 --> 00:28:54,160
Speaker 2: a position to pay, even for a short period of time,

656
00:28:54,520 --> 00:28:56,440
Speaker 2: you know, get some meals done or pay to have

657
00:28:56,480 --> 00:28:59,360
Speaker 2: them delivered, because the freedom and time is our most

658
00:28:59,360 --> 00:29:01,560
Speaker 2: precious hourset. So the more of that we can clear up,

659
00:29:01,600 --> 00:29:03,680
Speaker 2: the better it is. And life's a whole lot less stressful.

660
00:29:03,800 --> 00:29:05,200
Speaker 1: Yeah, I couldn't agree more. And I had a friend

661
00:29:05,240 --> 00:29:07,080
Speaker 1: who had a baby a couple of months ago, and

662
00:29:07,200 --> 00:29:08,760
Speaker 1: I knew she was having just a tough time with

663
00:29:08,840 --> 00:29:11,720
Speaker 1: feeding and the baby and you know, him latching, and

664
00:29:11,720 --> 00:29:13,840
Speaker 1: then she had a couple of infections posts having the

665
00:29:13,840 --> 00:29:15,240
Speaker 1: baby and that sort of thing. And I just said

666
00:29:15,280 --> 00:29:17,400
Speaker 1: to her, look like she just wasn't up for visits.

667
00:29:17,400 --> 00:29:19,440
Speaker 1: And I said, look, and I know she doesn't have

668
00:29:19,440 --> 00:29:21,000
Speaker 1: a lot of family in town, and I just said, look,

669
00:29:21,040 --> 00:29:22,480
Speaker 1: if you need anything, just let me know. When I

670
00:29:22,520 --> 00:29:24,320
Speaker 1: message her a couple of times, she said, I'm fine,

671
00:29:24,360 --> 00:29:26,000
Speaker 1: I'm fine, And I said, you know what, like what

672
00:29:26,080 --> 00:29:28,720
Speaker 1: I really specialize in is cooking and meal prep, and

673
00:29:28,840 --> 00:29:30,480
Speaker 1: you know I love doing that, so I'm happy to

674
00:29:30,520 --> 00:29:32,000
Speaker 1: do some meal prep for you on the weekend. I'm

675
00:29:32,040 --> 00:29:33,960
Speaker 1: doing it for myself. It's no big deal. I'll just

676
00:29:34,000 --> 00:29:35,320
Speaker 1: make a little bit more and I can drop you

677
00:29:35,360 --> 00:29:37,520
Speaker 1: some meals over, you can pop them the freezer and

678
00:29:37,520 --> 00:29:39,280
Speaker 1: that sort of thing. So when I said to her,

679
00:29:39,320 --> 00:29:40,800
Speaker 1: let me know if you need help, she was like, no,

680
00:29:40,880 --> 00:29:43,000
Speaker 1: I'm fine, No, I'm fine. But when I made a

681
00:29:43,040 --> 00:29:45,200
Speaker 1: really specific suggestion and said, hey, can I cook you

682
00:29:45,240 --> 00:29:47,400
Speaker 1: some meals it's no extra effort, I'd love to do it,

683
00:29:47,600 --> 00:29:50,320
Speaker 1: she was like, you know what, that actually would sound amazing.

684
00:29:50,600 --> 00:29:52,360
Speaker 1: And I just did this huge thing of meal prep

685
00:29:52,400 --> 00:29:54,000
Speaker 1: and dropped her over some foods. I didn't even go

686
00:29:54,040 --> 00:29:56,160
Speaker 1: in because I knew she was still feeling quite overwhelmed.

687
00:29:56,240 --> 00:29:57,640
Speaker 1: I knew she was a bit worried about, you know,

688
00:29:57,640 --> 00:29:59,160
Speaker 1: the house being messy and that sort of thing. I

689
00:29:59,200 --> 00:30:00,840
Speaker 1: just left them out of front door and said, I've

690
00:30:00,840 --> 00:30:02,680
Speaker 1: major all these meals are at the front door. You

691
00:30:02,680 --> 00:30:04,800
Speaker 1: don't even need to come out and say hello. Let

692
00:30:04,800 --> 00:30:06,479
Speaker 1: me know when you're when you're feeling up to it.

693
00:30:06,680 --> 00:30:09,040
Speaker 1: And she just said that that was just so helpful,

694
00:30:09,160 --> 00:30:10,920
Speaker 1: like and but she just didn't again, just didn't want

695
00:30:10,960 --> 00:30:13,120
Speaker 1: to ask for help. So I think setting those boundaries

696
00:30:13,160 --> 00:30:16,040
Speaker 1: for yourself and really asking for help and accepting help.

697
00:30:16,440 --> 00:30:17,760
Speaker 1: That's one of the biggest things I'm going to do

698
00:30:17,800 --> 00:30:19,680
Speaker 1: when I have my Bob Susie is if people offer

699
00:30:19,720 --> 00:30:22,480
Speaker 1: help and I genuinely need help, I will absolutely say

700
00:30:22,560 --> 00:30:24,000
Speaker 1: yes because I'm like, you know, I'm one of those

701
00:30:24,000 --> 00:30:26,320
Speaker 1: people that will always offer, but rarely people take you

702
00:30:26,400 --> 00:30:28,400
Speaker 1: up on it. So I really I find that with

703
00:30:28,480 --> 00:30:30,880
Speaker 1: my friends of had young babies, it's being more specific.

704
00:30:30,880 --> 00:30:32,760
Speaker 1: It's saying, you know, can I come over and just

705
00:30:32,760 --> 00:30:34,560
Speaker 1: put a lot of washing on for you? Or can

706
00:30:34,600 --> 00:30:36,320
Speaker 1: I come and drop some meal prep at your front

707
00:30:36,360 --> 00:30:38,120
Speaker 1: door and just leave it that you don't even have

708
00:30:38,160 --> 00:30:39,360
Speaker 1: to let me and you have to talk to me.

709
00:30:39,360 --> 00:30:40,640
Speaker 1: You don't have to put clothes on, or will have

710
00:30:40,720 --> 00:30:42,800
Speaker 1: a shower, you just it'll be at your front door.

711
00:30:43,200 --> 00:30:45,560
Speaker 1: Can I do that for you? So I feel like yes,

712
00:30:45,640 --> 00:30:48,080
Speaker 1: being you know, a mum is one thing, but supporting

713
00:30:48,120 --> 00:30:50,640
Speaker 1: our mums and our friends as well as another entire thing.

714
00:30:50,760 --> 00:30:53,360
Speaker 1: So I think being specific with the suggestions around what

715
00:30:53,400 --> 00:30:55,959
Speaker 1: we can do is helpful for our mums because then

716
00:30:55,960 --> 00:30:58,760
Speaker 1: they don't feel as guilty or sometimes it's just overwhelming

717
00:30:58,800 --> 00:31:00,800
Speaker 1: when you just feel like you're drowning and you don't

718
00:31:00,840 --> 00:31:02,400
Speaker 1: even know where to start. So I think if you're

719
00:31:02,400 --> 00:31:04,440
Speaker 1: trying to assist a friend or a family member, be

720
00:31:04,520 --> 00:31:07,000
Speaker 1: specific about what you can offer them. Say I'm going

721
00:31:07,040 --> 00:31:08,640
Speaker 1: to come over at nine o'clock. I'm going to look

722
00:31:08,640 --> 00:31:10,240
Speaker 1: after the bub and you're going to have a quick nap,

723
00:31:10,280 --> 00:31:11,720
Speaker 1: or you're gonna go and have a shower and look

724
00:31:11,760 --> 00:31:15,000
Speaker 1: after yourself. How does that sound versus just saying to somebody,

725
00:31:15,080 --> 00:31:17,120
Speaker 1: do you need help? Because I feel like you're right,

726
00:31:17,160 --> 00:31:19,400
Speaker 1: Like we just like we don't want to ask for it.

727
00:31:19,440 --> 00:31:21,800
Speaker 1: But when the thing is quite specific, or someone says, well,

728
00:31:21,800 --> 00:31:24,120
Speaker 1: I'm going to come over anyway, I'm going to either

729
00:31:24,120 --> 00:31:25,880
Speaker 1: clean your kitchen or I'm going to do this. Let

730
00:31:25,920 --> 00:31:26,800
Speaker 1: me know which one you want.

731
00:31:27,640 --> 00:31:30,120
Speaker 2: Yeah, And I think let's be honest, everyone has to eat.

732
00:31:30,480 --> 00:31:32,800
Speaker 2: No one ever gets a meal for a family and says, oh,

733
00:31:32,800 --> 00:31:35,480
Speaker 2: I'm not going to have it. So definitely, like food

734
00:31:35,560 --> 00:31:37,320
Speaker 2: is the best thing you can take for someone. A

735
00:31:37,360 --> 00:31:39,880
Speaker 2: banana bread that you could give them for snacks, some

736
00:31:40,000 --> 00:31:42,680
Speaker 2: healthy mints that they can use. Absolutely, I agree with you.

737
00:31:42,720 --> 00:31:45,560
Speaker 2: Providing some meals or a meal delivery for a couple

738
00:31:45,600 --> 00:31:48,000
Speaker 2: of days is an amazing gift. And I think the

739
00:31:48,040 --> 00:31:49,720
Speaker 2: other thing is when you've got little kids, is that

740
00:31:50,000 --> 00:31:52,000
Speaker 2: it's hard to get out and just do anything, because

741
00:31:52,080 --> 00:31:54,040
Speaker 2: just getting out of the house is so stressful. So

742
00:31:54,120 --> 00:31:56,400
Speaker 2: giving them the chance to go and get their nails done,

743
00:31:56,480 --> 00:31:58,200
Speaker 2: or go and have an appointment and not have to

744
00:31:58,280 --> 00:31:58,600
Speaker 2: leave the.

745
00:31:58,520 --> 00:31:59,880
Speaker 3: House with the baby is huge.

746
00:32:00,120 --> 00:32:02,080
Speaker 2: I think that just the offer of time, and I've

747
00:32:02,080 --> 00:32:03,760
Speaker 2: said it several times now, it's.

748
00:32:03,640 --> 00:32:04,720
Speaker 3: Our most precious asset.

749
00:32:04,800 --> 00:32:07,640
Speaker 2: So giving people your time or in the case of

750
00:32:07,920 --> 00:32:11,040
Speaker 2: resources like that is the best thing that.

751
00:32:11,000 --> 00:32:12,760
Speaker 1: You can do. And just like a couple of other

752
00:32:13,080 --> 00:32:14,800
Speaker 1: I guess, as you said, I don't want to give advice.

753
00:32:14,840 --> 00:32:16,840
Speaker 1: I can't give advice. I'm not a busy mum. I

754
00:32:16,840 --> 00:32:20,000
Speaker 1: don't understand that yet. But my I guess suggestions or

755
00:32:20,040 --> 00:32:21,880
Speaker 1: things that maybe some of our ladies can have to

756
00:32:21,880 --> 00:32:24,040
Speaker 1: think about. Is like, you've got to put yourself first.

757
00:32:24,080 --> 00:32:25,920
Speaker 1: And I always say this to my clients who have

758
00:32:26,320 --> 00:32:28,440
Speaker 1: families and kids at home. You can't pour for an

759
00:32:28,480 --> 00:32:32,520
Speaker 1: empty cup. When mum is stressed and tired and burnt out,

760
00:32:32,600 --> 00:32:34,280
Speaker 1: she's not going to be the best version of mum

761
00:32:34,360 --> 00:32:36,120
Speaker 1: that you can be. So you have to give yourself,

762
00:32:36,160 --> 00:32:38,040
Speaker 1: even if it's just ten or fifteen minutes a day

763
00:32:38,080 --> 00:32:40,440
Speaker 1: of self care. You have to put yourself first, even

764
00:32:40,480 --> 00:32:42,400
Speaker 1: if it's just for a mini moment throughout the day,

765
00:32:42,800 --> 00:32:45,680
Speaker 1: so that you can better take care of everybody else. Also,

766
00:32:45,800 --> 00:32:48,480
Speaker 1: don't cook multiple meals like I see it so many times,

767
00:32:48,520 --> 00:32:50,400
Speaker 1: and I know that fussy eating is a whole big thing.

768
00:32:50,440 --> 00:32:53,600
Speaker 1: And again I can't talk from experience, but cooking multiple

769
00:32:53,600 --> 00:32:56,200
Speaker 1: meals for your family or different foods for different kids

770
00:32:56,280 --> 00:32:58,720
Speaker 1: is just going to stress you out even more kids

771
00:32:58,760 --> 00:33:02,280
Speaker 1: won't start. They will eat eventually, even the most fussy ones.

772
00:33:02,360 --> 00:33:04,480
Speaker 1: So I think just trying to cook one meal and

773
00:33:04,560 --> 00:33:07,600
Speaker 1: deconstruct that meal so everybody can pick and choose is

774
00:33:07,640 --> 00:33:09,720
Speaker 1: so much better than you kicking one meal for one kid,

775
00:33:09,800 --> 00:33:11,800
Speaker 1: one meal for a hobby, and one meal from yourself.

776
00:33:12,000 --> 00:33:14,200
Speaker 1: So I think that again, setting those boundaries for yourself

777
00:33:14,240 --> 00:33:16,160
Speaker 1: and just making it one meal for the whole family

778
00:33:16,720 --> 00:33:18,240
Speaker 1: is just going to help you out so much more.

779
00:33:18,280 --> 00:33:20,160
Speaker 1: And in terms of balancing weight loss, because that was

780
00:33:20,200 --> 00:33:22,800
Speaker 1: another part of the question, try your best not to

781
00:33:22,800 --> 00:33:24,800
Speaker 1: eat from your kids plates. Like I know that that's

782
00:33:24,800 --> 00:33:26,480
Speaker 1: something that a lot of our clients and our listen

783
00:33:26,520 --> 00:33:28,720
Speaker 1: to struggle with, Susie, is that they're constantly picking in

784
00:33:28,840 --> 00:33:31,480
Speaker 1: grazing from their toddlers or from their kids plates because

785
00:33:31,480 --> 00:33:33,000
Speaker 1: they don't like to see food go to waste. And

786
00:33:33,040 --> 00:33:35,000
Speaker 1: that's fair enough, but a lot of the times what

787
00:33:35,000 --> 00:33:36,760
Speaker 1: we're doing is we're picking and we're grazing off our

788
00:33:36,800 --> 00:33:39,280
Speaker 1: kids plates. Then we're having a whole nother meal ourself,

789
00:33:39,480 --> 00:33:41,960
Speaker 1: which is just it's not really supportive of weight loss.

790
00:33:42,000 --> 00:33:44,640
Speaker 1: So either you know, counterap for that in the meal

791
00:33:44,680 --> 00:33:46,880
Speaker 1: that you cook. If you've been picking crackers off your

792
00:33:46,960 --> 00:33:48,960
Speaker 1: kid's plate, or you finished off half a sandwich that

793
00:33:48,960 --> 00:33:51,320
Speaker 1: they didn't eat for lunch, maybe just make yourself a

794
00:33:51,360 --> 00:33:53,680
Speaker 1: really nice like chicken salad. You don't need the carbohydrate

795
00:33:53,720 --> 00:33:55,840
Speaker 1: portion that meal if you've been picking the carbs off

796
00:33:55,840 --> 00:33:58,000
Speaker 1: your kid's plate for the afternoon. Just I think that

797
00:33:58,160 --> 00:34:01,600
Speaker 1: balance and that planning longer term can be super helpful

798
00:34:01,600 --> 00:34:03,640
Speaker 1: as well. So there, I don't know some suggestions that

799
00:34:03,680 --> 00:34:05,840
Speaker 1: I sort of thought of, but I think the accepting

800
00:34:05,920 --> 00:34:10,080
Speaker 1: help and giving really specific suggestions around how you can

801
00:34:10,120 --> 00:34:12,440
Speaker 1: help other busy mums and support them, I think it's

802
00:34:12,520 --> 00:34:15,879
Speaker 1: probably my biggest sort of tip going forward.

803
00:34:16,239 --> 00:34:18,160
Speaker 2: And timing is everything. You know, you can't flog a

804
00:34:18,200 --> 00:34:20,760
Speaker 2: dead horse if you're exhausted The last thing you should

805
00:34:20,760 --> 00:34:22,480
Speaker 2: be doing is looking to add more to your schedule.

806
00:34:22,560 --> 00:34:24,200
Speaker 2: You know there will be a time when you've got

807
00:34:24,239 --> 00:34:27,399
Speaker 2: the space to concentrate, So start small, work on your food,

808
00:34:27,480 --> 00:34:29,399
Speaker 2: work on a bit of movement, and then build and

809
00:34:29,520 --> 00:34:31,600
Speaker 2: you know the time, it goes quickly. And you know,

810
00:34:31,880 --> 00:34:33,600
Speaker 2: no one ever said after they've spent time with their

811
00:34:33,920 --> 00:34:35,880
Speaker 2: child it was a poor decision. They should have been

812
00:34:35,880 --> 00:34:37,600
Speaker 2: at the gym. So give yourself a bit of a break,

813
00:34:37,640 --> 00:34:40,279
Speaker 2: I think, because sometimes we believe things to be quite

814
00:34:40,320 --> 00:34:42,799
Speaker 2: different with how people really are. And I think you know,

815
00:34:43,080 --> 00:34:45,880
Speaker 2: allowing yourself that top five year period of time to

816
00:34:45,920 --> 00:34:47,920
Speaker 2: readjust and if it only takes you a year, great,

817
00:34:48,200 --> 00:34:49,960
Speaker 2: But yeah, just don't be too hard on yourself because

818
00:34:50,000 --> 00:34:52,560
Speaker 2: I find women across the border just killing themselves and

819
00:34:52,600 --> 00:34:56,600
Speaker 2: are constantly exhausted. So adding more is definitely not our recommendation.

820
00:34:57,640 --> 00:35:00,879
Speaker 2: But we will live through this with Leanne's journey in

821
00:35:00,920 --> 00:35:03,960
Speaker 2: the next year. Yeah, we'll see how she changes it.

822
00:35:03,960 --> 00:35:06,719
Speaker 2: Tune after she has your baby, and we'll put her

823
00:35:06,719 --> 00:35:10,160
Speaker 2: address online if anyone wants to send Neils she'll be receiving.

824
00:35:11,480 --> 00:35:12,399
Speaker 3: Just joking, all right.

825
00:35:13,320 --> 00:35:15,480
Speaker 2: That brings us to the end of the nutrition Couch

826
00:35:15,480 --> 00:35:18,040
Speaker 2: for another week. If you haven't done so already, please

827
00:35:18,040 --> 00:35:20,960
Speaker 2: subscribe to have us delivered to your inbox every Sunday morning.

828
00:35:21,280 --> 00:35:23,680
Speaker 2: We have our Instagram and Facebook sites running. We love

829
00:35:23,719 --> 00:35:26,360
Speaker 2: your feedback, your questions, so please message us at the

830
00:35:26,440 --> 00:35:29,399
Speaker 2: Nutrition Couch podcast and we will see you same time,

831
00:35:29,600 --> 00:35:44,760
Speaker 2: same place, next Sunday. Thanks for listening next week