1 00:00:00,240 --> 00:00:03,199 Speaker 1: Have you ever considered using medication to help your weight loss. 2 00:00:03,440 --> 00:00:06,480 Speaker 1: There's a growing range of weight loss medications being talked about, 3 00:00:06,519 --> 00:00:08,880 Speaker 1: and today we break down one of those for you. 4 00:00:09,240 --> 00:00:10,799 Speaker 2: Oh zeppaik Hi. 5 00:00:11,080 --> 00:00:13,640 Speaker 1: I'm Leanne Ward and I'm Susy Burrow, and as two 6 00:00:13,680 --> 00:00:16,840 Speaker 1: of Australia's leading dieticians who specialize in the weight control 7 00:00:17,000 --> 00:00:19,840 Speaker 1: we bring you the Nutrition Couch, a weekly chat on 8 00:00:20,000 --> 00:00:22,720 Speaker 1: everything that is new in the world of food, diets 9 00:00:22,720 --> 00:00:26,159 Speaker 1: and nutrition. Today as well as weight loss medication, we 10 00:00:26,280 --> 00:00:29,080 Speaker 1: talk about how to find the healthiest food court options 11 00:00:29,200 --> 00:00:31,360 Speaker 1: when you need to grab a quick and easy lunch 12 00:00:31,480 --> 00:00:33,960 Speaker 1: or breaking on the run, and our listener question of 13 00:00:34,080 --> 00:00:36,879 Speaker 1: the week is all about after dinner eating. How do 14 00:00:36,920 --> 00:00:40,040 Speaker 1: we take control about the after dinner munch es. So, Susie, 15 00:00:40,159 --> 00:00:42,280 Speaker 1: do you get us started? Today? Let's talk about our 16 00:00:42,360 --> 00:00:45,680 Speaker 1: experience with weight loss medications. I know that you've had 17 00:00:45,680 --> 00:00:47,760 Speaker 1: a couple of clients that have had great success with 18 00:00:47,800 --> 00:00:50,639 Speaker 1: weight loss medications, and I have two previously working at 19 00:00:50,640 --> 00:00:52,519 Speaker 1: the hospital. But I do find that for a lot 20 00:00:52,560 --> 00:00:54,400 Speaker 1: of clients it's sort of very few and far in 21 00:00:54,480 --> 00:00:56,880 Speaker 1: between that we find a client that's really had great 22 00:00:56,880 --> 00:00:59,000 Speaker 1: success with weight loss medications. What do you think. 23 00:00:59,200 --> 00:01:03,000 Speaker 3: It's really interesting because when I studied dietetics, which was 24 00:01:03,000 --> 00:01:06,800 Speaker 3: in the mid to late nineties, it was almost taboo 25 00:01:06,880 --> 00:01:10,280 Speaker 3: to even mention medication, you know, it was there was 26 00:01:10,319 --> 00:01:14,400 Speaker 3: a real anti medication brigade. Durro Mine was probably the 27 00:01:14,400 --> 00:01:16,880 Speaker 3: most popular one we would hear about, which is a 28 00:01:17,080 --> 00:01:22,080 Speaker 3: quite aggressive I guess appetite suppressant and stimulant, and indeed 29 00:01:22,120 --> 00:01:25,360 Speaker 3: that is still used with GPS, and more recently I've 30 00:01:25,400 --> 00:01:28,600 Speaker 3: heard it mentioned quite frequently. But I would say in 31 00:01:28,640 --> 00:01:32,520 Speaker 3: the past two to three years, particularly in the client 32 00:01:32,560 --> 00:01:35,960 Speaker 3: groups that I see, which are predominantly women, predominantly women 33 00:01:35,959 --> 00:01:39,319 Speaker 3: with pcosidentional and resistance, which we've spoken about number of 34 00:01:39,319 --> 00:01:43,080 Speaker 3: times in the podcast, is that there's been a number 35 00:01:43,120 --> 00:01:45,600 Speaker 3: of new medications coming through and one of my very 36 00:01:45,680 --> 00:01:48,600 Speaker 3: long term clients had seen a new endocrinologist, because I 37 00:01:48,600 --> 00:01:51,760 Speaker 3: think whenever you see a new doctor, you're often exposed 38 00:01:51,800 --> 00:01:54,240 Speaker 3: to what the latest is, whereas some older doctors or 39 00:01:54,280 --> 00:01:56,760 Speaker 3: doctors can get sort of quite set in their ways 40 00:01:56,760 --> 00:02:00,360 Speaker 3: with treatment regimes. And just by chance, one of my 41 00:02:00,400 --> 00:02:02,320 Speaker 3: clients had been to a new endo chronologist who had 42 00:02:02,320 --> 00:02:04,640 Speaker 3: come from overseas and she had started her on a 43 00:02:04,640 --> 00:02:07,960 Speaker 3: medication called Contrave, and we'll cover Contrave another time. It's 44 00:02:07,960 --> 00:02:09,959 Speaker 3: slightly different to ozen Pic, which we're going to cover 45 00:02:10,000 --> 00:02:12,560 Speaker 3: in detail today, but Contrave is basically a bit of 46 00:02:12,560 --> 00:02:16,919 Speaker 3: an appetite suppressant and significantly reduces appetite and she had 47 00:02:16,960 --> 00:02:19,440 Speaker 3: found that very helpful in a weight loss plateau to 48 00:02:19,480 --> 00:02:22,880 Speaker 3: get her sort of final ten fifteen kilos off. So 49 00:02:23,400 --> 00:02:25,320 Speaker 3: the other one that has come up far more frequently, 50 00:02:25,320 --> 00:02:26,880 Speaker 3: and the reason we're talking about it today is that 51 00:02:26,919 --> 00:02:29,680 Speaker 3: there was a media article which is interesting because once 52 00:02:29,720 --> 00:02:31,720 Speaker 3: it starts to filter through to mainstream, we see and 53 00:02:31,760 --> 00:02:32,840 Speaker 3: hear about it a lot. 54 00:02:32,720 --> 00:02:34,160 Speaker 2: More, which is ozen Peak. 55 00:02:34,200 --> 00:02:37,480 Speaker 3: And I would say that about twenty percent of the 56 00:02:37,480 --> 00:02:41,080 Speaker 3: clients I see are on ozen Peak because I have 57 00:02:41,160 --> 00:02:44,520 Speaker 3: also been sending them to a couple of these endochronologists 58 00:02:44,520 --> 00:02:46,440 Speaker 3: who seem to be quite across the latest in weight 59 00:02:46,440 --> 00:02:49,480 Speaker 3: loss medications. But like everything we talk about in the 60 00:02:49,560 --> 00:02:51,639 Speaker 3: Nutrition Couch, we want to be very very clear here 61 00:02:52,040 --> 00:02:55,040 Speaker 3: that we are not giving advice to take weight loss medication, 62 00:02:55,600 --> 00:02:58,160 Speaker 3: and indeed, ozen Pick is not a weight loss medication. 63 00:02:58,280 --> 00:02:59,880 Speaker 2: We want to be very clear on that also. 64 00:03:00,160 --> 00:03:02,960 Speaker 3: But the way that it works is that it does 65 00:03:03,040 --> 00:03:05,600 Speaker 3: have quite a profound effect on weight. So ozen Peak 66 00:03:05,680 --> 00:03:09,880 Speaker 3: is a diabetes medication. It is actually not suggested for 67 00:03:09,960 --> 00:03:14,120 Speaker 3: anything other than diagnosed type two diabetes, although, as I said, 68 00:03:14,360 --> 00:03:16,760 Speaker 3: now we're starting to see it more commonly used in 69 00:03:16,800 --> 00:03:20,880 Speaker 3: pcos and insulin resistance, so very early diabetes to help 70 00:03:20,919 --> 00:03:24,120 Speaker 3: support the weight loss because the primary mode of action 71 00:03:24,800 --> 00:03:28,440 Speaker 3: is via insulin control and blood glucose control as opposed 72 00:03:28,440 --> 00:03:31,440 Speaker 3: to an appetite suppressant. But in saying that, it does 73 00:03:31,480 --> 00:03:35,120 Speaker 3: have quite a profound effect on appetite. So the three 74 00:03:35,240 --> 00:03:38,720 Speaker 3: key ways it works from a diabetes perspective is that 75 00:03:38,760 --> 00:03:41,240 Speaker 3: it helps the pancreas to release more insulin when your 76 00:03:41,280 --> 00:03:43,680 Speaker 3: blood glucoses are high. So in the case of someone 77 00:03:43,680 --> 00:03:46,960 Speaker 3: who is pre diabetic or insulin resistant and the pancreas 78 00:03:47,000 --> 00:03:49,600 Speaker 3: is still working our beit a little bit sluggishly, it's 79 00:03:49,760 --> 00:03:54,280 Speaker 3: stimulating the pancreas to release more, It's helping the liver 80 00:03:54,400 --> 00:03:57,920 Speaker 3: work better and helping with blood glucose regulation, and it's 81 00:03:58,000 --> 00:03:59,920 Speaker 3: slowing down food leaving the stomach. 82 00:04:00,080 --> 00:04:00,720 Speaker 2: So all of. 83 00:04:00,680 --> 00:04:04,960 Speaker 3: Those factors have quite a profound effect on appetite regulation. 84 00:04:05,160 --> 00:04:08,640 Speaker 3: So in my experience with those clients who are at 85 00:04:08,720 --> 00:04:11,960 Speaker 3: risk of diabetes and the doctor is trying to get 86 00:04:12,000 --> 00:04:14,720 Speaker 3: weight off them, but more importantly, via the mechanism of 87 00:04:14,800 --> 00:04:19,520 Speaker 3: insulent action, it basically really stops hunger and as such 88 00:04:19,560 --> 00:04:21,640 Speaker 3: they can be again diet compliant. 89 00:04:21,960 --> 00:04:23,039 Speaker 2: So that's the thing. 90 00:04:23,120 --> 00:04:25,680 Speaker 3: If you don't have insulin resistance or type two diabetes, 91 00:04:25,720 --> 00:04:28,000 Speaker 3: this is not a medication for you. It is very 92 00:04:28,040 --> 00:04:31,120 Speaker 3: specific in its mode of action, but in my experience, 93 00:04:31,160 --> 00:04:34,479 Speaker 3: it really does help people lose that those larger amounts 94 00:04:34,480 --> 00:04:37,440 Speaker 3: of weights. You know that ten twenty thirty kilos when 95 00:04:37,480 --> 00:04:40,680 Speaker 3: with diet and exercise and insulin resistance, it will take 96 00:04:40,720 --> 00:04:43,080 Speaker 3: at least six months, if not longer, to get twenty 97 00:04:43,120 --> 00:04:45,479 Speaker 3: kilos off, and that is often with the help of 98 00:04:45,480 --> 00:04:49,040 Speaker 3: a medication like met Foreman. But it does appear that 99 00:04:49,080 --> 00:04:52,719 Speaker 3: both GPS now and interocrinologists are using this because there's 100 00:04:52,760 --> 00:04:56,240 Speaker 3: more and more data available. So one of the studies 101 00:04:56,760 --> 00:05:00,240 Speaker 3: showed an average of about five kilos up closer to you, 102 00:05:00,640 --> 00:05:03,040 Speaker 3: a little bit more than that on different doses. Now 103 00:05:03,320 --> 00:05:07,200 Speaker 3: at the moment, it generally is given via injection, and 104 00:05:07,240 --> 00:05:10,440 Speaker 3: it's given in doses that last. Actually I don't even 105 00:05:10,480 --> 00:05:12,480 Speaker 3: know if it's given weekly or daily. I'd have to 106 00:05:12,560 --> 00:05:15,320 Speaker 3: check But the other thing I'll say before I hand 107 00:05:15,360 --> 00:05:18,200 Speaker 3: over to you and your thoughts on it, is that 108 00:05:19,120 --> 00:05:23,200 Speaker 3: I still have clients who eat through it. So if 109 00:05:23,240 --> 00:05:26,960 Speaker 3: I have clients who are over eases and not mindful 110 00:05:27,000 --> 00:05:30,040 Speaker 3: eases and not exercises, even sometimes when they take OS 111 00:05:30,080 --> 00:05:32,040 Speaker 3: and peak and pay for it because it's not inexpensive, 112 00:05:32,839 --> 00:05:35,799 Speaker 3: they still overeat. They don't lose weight. It really works 113 00:05:35,839 --> 00:05:38,320 Speaker 3: with those clients who are needing that little bit of 114 00:05:38,360 --> 00:05:42,200 Speaker 3: help in appetite regulation to be compliant, particularly at nighttime, 115 00:05:42,680 --> 00:05:46,360 Speaker 3: but who also have instow resistance. So you know, it's 116 00:05:46,400 --> 00:05:49,080 Speaker 3: like anything, it's not for everybody. And indeed, some clients 117 00:05:49,080 --> 00:05:51,000 Speaker 3: I don't I have don't like it because one of 118 00:05:51,000 --> 00:05:52,800 Speaker 3: the big side effects is that it leaves you feeling 119 00:05:52,839 --> 00:05:53,520 Speaker 3: quite nauseous. 120 00:05:53,680 --> 00:05:55,719 Speaker 1: Yeah, I agree, and that's what I've heard is probably 121 00:05:55,720 --> 00:05:58,920 Speaker 1: the biggest I guess downfall of this medication is the 122 00:05:59,000 --> 00:06:01,279 Speaker 1: nauseat So the nausea a really really big side effect. 123 00:06:01,320 --> 00:06:03,680 Speaker 1: And some people might say, oh, well, hah, that's great, 124 00:06:03,720 --> 00:06:06,400 Speaker 1: I won't eat as much, but when you actually experience it, 125 00:06:06,200 --> 00:06:08,960 Speaker 1: it's really not that fun. So I think that compliance 126 00:06:09,000 --> 00:06:11,240 Speaker 1: for some clients can be a really big issue. But 127 00:06:11,279 --> 00:06:13,080 Speaker 1: as you said, there is a little bit of you know, 128 00:06:13,160 --> 00:06:15,200 Speaker 1: there is more and more research coming out for this 129 00:06:15,440 --> 00:06:18,680 Speaker 1: medication four type doop diabetes and there are some positive results. 130 00:06:18,680 --> 00:06:22,240 Speaker 1: But it is really important to, I guess state that 131 00:06:22,360 --> 00:06:24,520 Speaker 1: when you look at the research studies, it's not just 132 00:06:24,640 --> 00:06:27,440 Speaker 1: with the combination of the medication, it's also in combination 133 00:06:27,520 --> 00:06:30,279 Speaker 1: of a good diet and exercise as well. So I 134 00:06:30,279 --> 00:06:33,400 Speaker 1: actually saw this being advertised on I can't remember one 135 00:06:33,440 --> 00:06:35,320 Speaker 1: of the news networks, probably last week or the week 136 00:06:35,360 --> 00:06:37,359 Speaker 1: before Susie, and that was sort of saying this is 137 00:06:37,360 --> 00:06:40,120 Speaker 1: Australia's new miracle weight loss drug and you know, the 138 00:06:40,160 --> 00:06:42,279 Speaker 1: results sound quite promising, and at the very end of 139 00:06:42,279 --> 00:06:44,479 Speaker 1: this segment that were like in combination with a healthy 140 00:06:44,480 --> 00:06:47,520 Speaker 1: eating lifestyle and regular exercise. So it's not something that 141 00:06:47,560 --> 00:06:49,680 Speaker 1: you can just take and hope, you know, crush your 142 00:06:49,680 --> 00:06:51,960 Speaker 1: fingers in and hope that you'll lose ten twenty killers. 143 00:06:52,040 --> 00:06:55,200 Speaker 1: It absolutely is in combination with a dietician to help 144 00:06:55,240 --> 00:06:58,240 Speaker 1: you have a really healthy diet and lifestyle, and also 145 00:06:58,400 --> 00:07:01,159 Speaker 1: perhaps a trainer or an exercise physiologists that will help 146 00:07:01,200 --> 00:07:03,600 Speaker 1: you with some general movement. And for some of our 147 00:07:03,680 --> 00:07:06,040 Speaker 1: larger clients living in larger bodies. It's not like they 148 00:07:06,080 --> 00:07:07,400 Speaker 1: can go out for a run or do it in 149 00:07:07,440 --> 00:07:09,680 Speaker 1: a forty five session. They might be you know, have 150 00:07:09,880 --> 00:07:11,440 Speaker 1: two bad knees and there's a lot of weight in 151 00:07:11,480 --> 00:07:13,680 Speaker 1: pressure on their their lower limbs where they might need 152 00:07:13,760 --> 00:07:18,240 Speaker 1: some you know, prescriptive exercise programs from people like exercise physiologists, 153 00:07:18,240 --> 00:07:20,600 Speaker 1: but it's still getting them moving in really positive ways. 154 00:07:20,640 --> 00:07:22,920 Speaker 1: So when we look at one of the big research 155 00:07:22,920 --> 00:07:27,760 Speaker 1: studies with ozempk SUSI, I think on average, adults lost 156 00:07:28,040 --> 00:07:30,560 Speaker 1: If you look at that research study, twelve pounds which 157 00:07:30,640 --> 00:07:33,520 Speaker 1: is roughly about five and a half kilos taking zero 158 00:07:33,560 --> 00:07:37,680 Speaker 1: point five milligrams of ozempic. When you increase that dose 159 00:07:37,720 --> 00:07:40,200 Speaker 1: to one milligram with those clients in that study, they 160 00:07:40,280 --> 00:07:44,160 Speaker 1: lost on average five point four kilos. So that's it's significant, 161 00:07:44,200 --> 00:07:46,200 Speaker 1: Like it's probably clinically significant for a lot of people 162 00:07:46,440 --> 00:07:48,880 Speaker 1: nearly five and a half kilos. But at the same time, 163 00:07:48,960 --> 00:07:51,239 Speaker 1: it's not you know, the ten twenty, thirty, forty fifty 164 00:07:51,280 --> 00:07:54,160 Speaker 1: kilos some people want or need to lose. So it's 165 00:07:54,160 --> 00:07:56,600 Speaker 1: not something that we're going to call a miracle elixa, 166 00:07:56,800 --> 00:07:58,720 Speaker 1: but it can absolutely help to sort of get the 167 00:07:58,760 --> 00:08:00,920 Speaker 1: ball rolly and get people moved in the right direction. 168 00:08:01,280 --> 00:08:04,360 Speaker 1: And when you compare the results of a zempeg to 169 00:08:04,400 --> 00:08:09,120 Speaker 1: something like another I guess more diabetes medication, the GENEUVA. 170 00:08:09,320 --> 00:08:12,720 Speaker 1: If you took one hundred milligrams of that, the average 171 00:08:12,760 --> 00:08:14,520 Speaker 1: results for a lot of clients was only about one 172 00:08:14,520 --> 00:08:16,800 Speaker 1: point eight kilogram. So this does seem to be sort 173 00:08:16,840 --> 00:08:20,360 Speaker 1: of the new and might I say better version of 174 00:08:20,840 --> 00:08:24,360 Speaker 1: an insulin medication on the market. But as you did say, 175 00:08:24,400 --> 00:08:26,720 Speaker 1: there are some some side effects. It's not for everybody, 176 00:08:26,760 --> 00:08:29,720 Speaker 1: and you absolutely do need you know that, I guess 177 00:08:29,760 --> 00:08:33,520 Speaker 1: the issue of regulating your insulin levels to make that effective. 178 00:08:33,640 --> 00:08:35,960 Speaker 1: So I think that for the right person it can 179 00:08:36,000 --> 00:08:38,480 Speaker 1: absolutely be effective. But I think that it has to 180 00:08:38,480 --> 00:08:40,720 Speaker 1: be done in combination with your GP, and it also 181 00:08:40,760 --> 00:08:42,960 Speaker 1: has to be done in combination with a dietitian who's 182 00:08:42,960 --> 00:08:46,240 Speaker 1: familiar with using this type of medication and also who's 183 00:08:46,280 --> 00:08:49,840 Speaker 1: going to prescribe you a you prescriptive sort of nutrition 184 00:08:50,000 --> 00:08:52,199 Speaker 1: program for you to follow as well, because you absolutely 185 00:08:52,200 --> 00:08:54,840 Speaker 1: need both to get the full benefits out of this medication. 186 00:08:55,080 --> 00:08:56,559 Speaker 3: And I think, first of all, it is once a 187 00:08:56,600 --> 00:08:59,360 Speaker 3: week as an injection, and I certainly have had clients 188 00:08:59,360 --> 00:09:02,480 Speaker 3: who have used initially and then the specialist or doctor 189 00:09:02,520 --> 00:09:04,000 Speaker 3: has continued to put. 190 00:09:03,840 --> 00:09:04,560 Speaker 2: The dose up. 191 00:09:05,000 --> 00:09:09,600 Speaker 3: Now, indeed, if that's a preventative action for type two diabetes, absolutely, 192 00:09:09,679 --> 00:09:12,320 Speaker 3: but in terms of supporting the weight loss, I much 193 00:09:12,360 --> 00:09:14,400 Speaker 3: prefer to keep the dose as low as I can 194 00:09:14,880 --> 00:09:17,600 Speaker 3: and then use it to complement diet exercise. So I 195 00:09:17,640 --> 00:09:19,800 Speaker 3: want to really stress that my clients who have done 196 00:09:19,800 --> 00:09:22,160 Speaker 3: the best on OS and PEAK are the ones who 197 00:09:22,200 --> 00:09:26,200 Speaker 3: have continued to aggressively focus on their diet and exercise 198 00:09:26,640 --> 00:09:29,680 Speaker 3: to help increase metabolic efficiency and get into the gym 199 00:09:29,720 --> 00:09:32,160 Speaker 3: and do some weights work and make sure they're maintaining 200 00:09:32,200 --> 00:09:34,719 Speaker 3: their steps. They're not people who are just using it 201 00:09:34,920 --> 00:09:37,040 Speaker 3: to eat as little as possible and sit around. Because 202 00:09:37,040 --> 00:09:39,800 Speaker 3: when it comes to insulin resistance and type two diabetes, 203 00:09:40,320 --> 00:09:43,440 Speaker 3: I would say that exercise is more important long term, 204 00:09:43,640 --> 00:09:46,760 Speaker 3: Whilst the diet's important initially and inducing long term, that 205 00:09:46,800 --> 00:09:50,040 Speaker 3: the thing that keeps you insulin sensitive and basically will 206 00:09:50,080 --> 00:09:53,400 Speaker 3: prevent diabetes coming is keeping that muscle as efficient as 207 00:09:53,440 --> 00:09:55,520 Speaker 3: possible in burning fuel and carbohydrates. 208 00:09:55,920 --> 00:09:57,959 Speaker 2: So yeah, I use it very. 209 00:09:57,800 --> 00:09:59,880 Speaker 3: Closely in conjunction, and my preference is to keep it 210 00:10:00,000 --> 00:10:02,920 Speaker 3: as low as possible, so that ultimately, my clients do 211 00:10:03,040 --> 00:10:06,719 Speaker 3: still have some appetite and they're losing weight. But as 212 00:10:06,720 --> 00:10:08,280 Speaker 3: I said, you know, as soon as we talk about 213 00:10:08,280 --> 00:10:12,280 Speaker 3: weight loss, medication indeed ignites interest from people who who 214 00:10:12,640 --> 00:10:16,760 Speaker 3: even subconsciously want to do it as little as possible, 215 00:10:17,679 --> 00:10:21,080 Speaker 3: as opposed to just using it to support the journey. 216 00:10:21,080 --> 00:10:23,200 Speaker 3: And as I said, it's really the other thing is 217 00:10:23,240 --> 00:10:25,600 Speaker 3: that it's not for everybody because if you don't eventually resistance, 218 00:10:25,640 --> 00:10:26,800 Speaker 3: you won't it won't work for you. 219 00:10:27,600 --> 00:10:28,280 Speaker 2: If anything, you. 220 00:10:28,200 --> 00:10:30,840 Speaker 3: Can feel quite nauseous and sick and even have hypo 221 00:10:32,480 --> 00:10:34,240 Speaker 3: What do I think what is the word see yahhy 222 00:10:34,320 --> 00:10:37,840 Speaker 3: a clycemia Because it's basically taking the glucose away from 223 00:10:37,880 --> 00:10:39,920 Speaker 3: the blood when you don't have an issue with regulating that. 224 00:10:40,000 --> 00:10:42,120 Speaker 3: So if it was wrongly prescribed, there would be a 225 00:10:42,200 --> 00:10:44,160 Speaker 3: number of medical concerns with it. So you would certainly 226 00:10:44,240 --> 00:10:47,559 Speaker 3: want to have a diagnosis of insulin resistance before you 227 00:10:47,600 --> 00:10:50,480 Speaker 3: would even consider this medication. And if you didn't, we 228 00:10:50,520 --> 00:10:52,240 Speaker 3: can talk. We will talk about some of those others 229 00:10:52,240 --> 00:10:55,079 Speaker 3: like gerromine and contrave in future episodes, but you know, 230 00:10:55,160 --> 00:10:57,160 Speaker 3: we'd love to hear your feedback on it. I've got 231 00:10:57,280 --> 00:10:59,720 Speaker 3: you know, overall, though, Lyer and I guess my feedback 232 00:10:59,760 --> 00:11:01,320 Speaker 3: is it it seems to be really effective. 233 00:11:02,160 --> 00:11:03,439 Speaker 2: It's probably the most. 234 00:11:03,120 --> 00:11:05,920 Speaker 3: Profound results I've had with clients with this kind of 235 00:11:05,960 --> 00:11:09,840 Speaker 3: metabolic dysfunction. And I think to myself, I wonder how 236 00:11:09,880 --> 00:11:12,200 Speaker 3: many weight loss clients who went and had gastric sleeve 237 00:11:12,280 --> 00:11:15,640 Speaker 3: surgery wouldn't have needed it, should they have had access 238 00:11:15,679 --> 00:11:18,720 Speaker 3: to a medication like this to help them reverse their 239 00:11:18,800 --> 00:11:22,439 Speaker 3: high insulin levels before they resorted to having. 240 00:11:22,480 --> 00:11:25,720 Speaker 1: Quite drastic major surgery weight loss surgery. 241 00:11:26,120 --> 00:11:28,120 Speaker 3: So I think if you're comparing it, because we're talking 242 00:11:28,120 --> 00:11:30,840 Speaker 3: about people who have got twenty thirty forty kilos to 243 00:11:30,920 --> 00:11:33,080 Speaker 3: lose and really going to struggle with those kind of 244 00:11:33,080 --> 00:11:36,120 Speaker 3: issues with insulin regulations. So I think that it is 245 00:11:36,240 --> 00:11:38,080 Speaker 3: kind of exciting in a way to see that we 246 00:11:38,120 --> 00:11:42,280 Speaker 3: do have some new developments in the world of pharmacy 247 00:11:42,520 --> 00:11:46,040 Speaker 3: and science to help people basically support them in their 248 00:11:46,080 --> 00:11:48,560 Speaker 3: journey of weight loss when it is quite significant due 249 00:11:48,600 --> 00:11:49,720 Speaker 3: to metabolic dysfunction. 250 00:11:49,920 --> 00:11:51,880 Speaker 1: Yeah, and I just looked up Susie as you said, 251 00:11:51,880 --> 00:11:54,440 Speaker 1: it is quite exciting and Australian the Astraian government has 252 00:11:54,440 --> 00:11:57,959 Speaker 1: actually listed from the first of July actually this is 253 00:11:58,320 --> 00:12:01,240 Speaker 1: two years ago, twenty twenty, it was listed and available 254 00:12:01,280 --> 00:12:03,640 Speaker 1: on the PBS as a new treatment option for type 255 00:12:03,640 --> 00:12:06,920 Speaker 1: two diabetes. So you know, there is the research behind 256 00:12:06,920 --> 00:12:09,560 Speaker 1: it to support it for our type two diabetics and 257 00:12:09,600 --> 00:12:11,959 Speaker 1: it is something that is you know, available at a 258 00:12:12,040 --> 00:12:14,160 Speaker 1: much more affordable cost for a lot of Australians who 259 00:12:14,200 --> 00:12:16,520 Speaker 1: need it because it is available on the PBS. So 260 00:12:16,559 --> 00:12:18,240 Speaker 1: I do think that that's a positive as well. So 261 00:12:18,480 --> 00:12:20,520 Speaker 1: if you are needing to access it, perhaps you know, 262 00:12:20,600 --> 00:12:23,120 Speaker 1: chat to your GP, chat to your dietician, but you 263 00:12:23,160 --> 00:12:25,880 Speaker 1: do really want a good GP who's giving you, you know, 264 00:12:25,960 --> 00:12:27,800 Speaker 1: regular monitoring. It's not something that you want to get 265 00:12:27,840 --> 00:12:29,920 Speaker 1: prescribed and then you know not go back and see 266 00:12:29,920 --> 00:12:31,920 Speaker 1: your GP for another twelve months or something like that. 267 00:12:31,960 --> 00:12:34,360 Speaker 1: And as you said, Susie, the lower doses is preferable 268 00:12:34,360 --> 00:12:36,240 Speaker 1: because if you do look at the research, zero point 269 00:12:36,240 --> 00:12:39,880 Speaker 1: five milligrams of it produced around about four kilo weight loss, 270 00:12:39,880 --> 00:12:42,120 Speaker 1: whereas if you double that dose to a milligram of 271 00:12:42,120 --> 00:12:44,560 Speaker 1: it a week, it was only five point four kilos. 272 00:12:44,600 --> 00:12:47,840 Speaker 1: So double the dose for only one point four kilo difference. 273 00:12:47,920 --> 00:12:49,640 Speaker 1: I would, you know, my preference probably would be this 274 00:12:49,720 --> 00:12:51,960 Speaker 1: day on the lower dose and really work harder on 275 00:12:52,080 --> 00:12:55,040 Speaker 1: you know, the diet and the lifestyle and the exercise interventions. 276 00:12:55,040 --> 00:12:56,800 Speaker 1: But as you said, you've got to work hard with this. 277 00:12:56,880 --> 00:12:58,520 Speaker 1: It's not a miracle pill that you can just take 278 00:12:58,559 --> 00:13:01,120 Speaker 1: and hope for help for the results. Hard work really 279 00:13:01,120 --> 00:13:02,880 Speaker 1: does count with this as well. So it's really only 280 00:13:02,920 --> 00:13:05,440 Speaker 1: for our motivated clients who are willing to do the work. 281 00:13:05,480 --> 00:13:07,080 Speaker 1: They're the ones who are going to see that, you know, 282 00:13:07,080 --> 00:13:10,240 Speaker 1: the really great benefits long term from this type of medication. 283 00:13:10,040 --> 00:13:12,640 Speaker 3: Because it's not inexpensive if you don't have it at 284 00:13:12,640 --> 00:13:16,160 Speaker 3: a subsidized rate, like I'm thinking, it's a few hundred 285 00:13:16,200 --> 00:13:19,120 Speaker 3: dollars a month, So it is a big commitment. If 286 00:13:19,120 --> 00:13:20,440 Speaker 3: you're going to take it, you want to take it 287 00:13:20,440 --> 00:13:22,760 Speaker 3: properly because you know the cost will add up over 288 00:13:22,800 --> 00:13:25,000 Speaker 3: a period of time. It's a serious medication and you 289 00:13:25,040 --> 00:13:26,840 Speaker 3: want to be able to commit to it and take 290 00:13:26,840 --> 00:13:29,200 Speaker 3: it properly because, yeah, it's not something that you can 291 00:13:29,559 --> 00:13:31,240 Speaker 3: a few dollars, you know, as I said, it's several 292 00:13:31,280 --> 00:13:34,199 Speaker 3: couple of hundred dollars a month at a minimum. All right, Well, 293 00:13:34,360 --> 00:13:37,920 Speaker 3: we're slowly getting back into the office. As we move 294 00:13:37,960 --> 00:13:42,360 Speaker 3: on slowly through COVID, and indeed, I myself, working at 295 00:13:42,400 --> 00:13:43,800 Speaker 3: a shopping center, I'm. 296 00:13:43,720 --> 00:13:46,959 Speaker 2: Very aware of food court options, and. 297 00:13:46,920 --> 00:13:49,000 Speaker 3: So we thought, as you know, people get back into 298 00:13:49,040 --> 00:13:50,839 Speaker 3: the swing of normal routine, it might be a good 299 00:13:50,840 --> 00:13:53,320 Speaker 3: opportunity to look at what actually goes on in the 300 00:13:53,320 --> 00:13:53,920 Speaker 3: food court. 301 00:13:54,400 --> 00:13:56,000 Speaker 2: Because when you walk through a food. 302 00:13:55,800 --> 00:13:58,400 Speaker 3: Court at breakfast all lunch time, there's a huge array 303 00:13:58,440 --> 00:14:02,360 Speaker 3: of beautiful food display that look bright and colorful. And 304 00:14:02,440 --> 00:14:04,480 Speaker 3: I know myself, I often have clients who'll say that 305 00:14:04,480 --> 00:14:06,320 Speaker 3: they've picked up a salad at the food court or 306 00:14:06,320 --> 00:14:10,120 Speaker 3: even a sandwich. And then a few years ago, for Sunrise, 307 00:14:10,720 --> 00:14:13,480 Speaker 3: we went into the food court at Martin Place, there's 308 00:14:13,480 --> 00:14:16,040 Speaker 3: a big food court underneath the train station, and I 309 00:14:16,280 --> 00:14:19,520 Speaker 3: bought the kind of most common foods that you get 310 00:14:19,560 --> 00:14:21,120 Speaker 3: when people go to the food court, So you know, 311 00:14:21,200 --> 00:14:26,240 Speaker 3: the schnitty sandwich, the stir fry, the noodle boxes, the 312 00:14:26,400 --> 00:14:29,840 Speaker 3: chicken caesar, the sushi plate, you know, the popular kind 313 00:14:29,880 --> 00:14:33,080 Speaker 3: of options that people really are drawn to in the 314 00:14:33,080 --> 00:14:35,280 Speaker 3: food court. And what I did was I took them 315 00:14:35,320 --> 00:14:37,920 Speaker 3: home and I opened them all up and I weighed 316 00:14:37,960 --> 00:14:42,520 Speaker 3: so the portions of protein, estimated the amount of avocado cheese, 317 00:14:43,040 --> 00:14:47,160 Speaker 3: and on average lean. The results suggested that you're looking 318 00:14:47,200 --> 00:14:49,520 Speaker 3: at a six to eight hundred calorie lunch at a 319 00:14:49,560 --> 00:14:54,120 Speaker 3: minimum when you're choosing sort of those popular options. So 320 00:14:54,560 --> 00:14:57,120 Speaker 3: we thought it was worth having a chat about the worst, 321 00:14:57,200 --> 00:14:58,880 Speaker 3: but also what are the best ones? You know, if 322 00:14:58,880 --> 00:15:01,200 Speaker 3: you and I went into the food court, what what 323 00:15:01,240 --> 00:15:04,120 Speaker 3: would be potentially buy. So as soon as you're looking 324 00:15:04,160 --> 00:15:06,880 Speaker 3: at anything fried, so anything with a shitzel in it, 325 00:15:06,880 --> 00:15:10,440 Speaker 3: and anything with Turkish bread, any lug any salads with 326 00:15:10,480 --> 00:15:15,680 Speaker 3: a pesto dressing, a creamy dressing, fast food meals, anything 327 00:15:15,800 --> 00:15:17,520 Speaker 3: like that, you're looking at at least six hundred, if 328 00:15:17,560 --> 00:15:20,840 Speaker 3: not eight hundred calories and sort of quite high fat 329 00:15:20,880 --> 00:15:23,120 Speaker 3: generally too, because that's how they get their flavor, you know, 330 00:15:23,240 --> 00:15:27,200 Speaker 3: loads of mayo and avocado and cheese and extra sauces 331 00:15:27,280 --> 00:15:29,840 Speaker 3: and really adds up to you know, being sixty someone's 332 00:15:29,880 --> 00:15:32,640 Speaker 3: eighty grams of fat perserve, which is what you've prescribed 333 00:15:32,640 --> 00:15:34,880 Speaker 3: for a day, and it's about double. I always said 334 00:15:34,880 --> 00:15:36,800 Speaker 3: to my clients it's about double the calories of the 335 00:15:36,880 --> 00:15:39,560 Speaker 3: lunch you would prepare at home. Now I say, I'd 336 00:15:39,600 --> 00:15:42,720 Speaker 3: much preferred to bring your lunch absolutely, But if you 337 00:15:43,160 --> 00:15:45,160 Speaker 3: really want to have a food cought or you've forgotten it. 338 00:15:45,200 --> 00:15:45,680 Speaker 2: You want to know. 339 00:15:45,920 --> 00:15:48,480 Speaker 3: First of all, my advice is to avoid anything fried. 340 00:15:48,680 --> 00:15:52,560 Speaker 3: That's the first thing, So deep fried food, schnitzel, crumb, 341 00:15:52,720 --> 00:15:54,720 Speaker 3: that straightaway is a bit of a red flag when 342 00:15:54,720 --> 00:15:58,240 Speaker 3: it comes to what's healthy. And my other first step 343 00:15:58,280 --> 00:16:01,720 Speaker 3: away from is Turkish bread. I would say that Turkish 344 00:16:01,760 --> 00:16:04,680 Speaker 3: bread would go close to my most hated item in 345 00:16:04,720 --> 00:16:09,080 Speaker 3: the supermarket and on menus because it's so nutritionally poor 346 00:16:09,200 --> 00:16:12,080 Speaker 3: in terms of carbohydrate load, Like a serve of Turkish 347 00:16:12,120 --> 00:16:14,880 Speaker 3: totally and is like eighty grams of carbohydrate, Like it's 348 00:16:15,080 --> 00:16:18,560 Speaker 3: just so bad fast and it's all white, like I really, 349 00:16:18,720 --> 00:16:20,600 Speaker 3: and that's what all the sandwiches and the food court 350 00:16:20,600 --> 00:16:24,880 Speaker 3: are made of. I find it really distressing. So anything 351 00:16:24,920 --> 00:16:27,760 Speaker 3: those big Turkish breads or even the wraps, they're too big, 352 00:16:27,880 --> 00:16:30,000 Speaker 3: Like that's double the size of a rap. So if 353 00:16:30,000 --> 00:16:32,480 Speaker 3: you can go and get an old school sandwich made 354 00:16:32,880 --> 00:16:35,240 Speaker 3: on little slices of multi grain, or at least if 355 00:16:35,280 --> 00:16:37,920 Speaker 3: you're having a big rap, have half at lunch and 356 00:16:38,000 --> 00:16:40,600 Speaker 3: half in the afternoon. There are a couple of tips, 357 00:16:40,640 --> 00:16:42,920 Speaker 3: but in general, my feedback is they're just too big. 358 00:16:43,000 --> 00:16:44,240 Speaker 3: I don't know what do you think am I being 359 00:16:44,240 --> 00:16:44,720 Speaker 3: too harsh? 360 00:16:44,880 --> 00:16:46,200 Speaker 1: I mean, I think it depends on the type of 361 00:16:46,200 --> 00:16:48,520 Speaker 1: person listening, right, We can never give advice for absolutely 362 00:16:48,560 --> 00:16:50,920 Speaker 1: everybody out there. If you're tall, if you're active, if 363 00:16:50,920 --> 00:16:53,080 Speaker 1: you're a larger body in a larger frame, yeah, sure, 364 00:16:53,120 --> 00:16:55,200 Speaker 1: perhaps you can get away with the extra energy. But 365 00:16:55,320 --> 00:16:57,600 Speaker 1: if you're someone who's five p two listening and you 366 00:16:57,680 --> 00:16:59,800 Speaker 1: work out twice a week and you have a desk job, 367 00:17:00,040 --> 00:17:02,440 Speaker 1: well you're just not going to need that amount of energy. 368 00:17:02,560 --> 00:17:05,919 Speaker 1: So I think it really does depend on the listener. 369 00:17:06,200 --> 00:17:09,760 Speaker 1: But also I think you've given some good points. But 370 00:17:09,840 --> 00:17:11,879 Speaker 1: I think when it comes to food called options, Susie, 371 00:17:11,960 --> 00:17:14,719 Speaker 1: my probably most hated option is the chicken sees a salad. 372 00:17:14,880 --> 00:17:18,080 Speaker 1: And before you know, everybody who shoots me down, I 373 00:17:18,119 --> 00:17:19,879 Speaker 1: really honestly think that the only thing healthy and a 374 00:17:19,960 --> 00:17:21,879 Speaker 1: chicken sees a salad is the lettuce. Like that's the 375 00:17:21,920 --> 00:17:24,400 Speaker 1: only part of the salad about. You've got lettuce, You've 376 00:17:24,400 --> 00:17:26,239 Speaker 1: got chicken and egg, which is fine, but you know 377 00:17:26,280 --> 00:17:28,760 Speaker 1: we don't need double protein. You've got bacon, you've got 378 00:17:28,760 --> 00:17:31,280 Speaker 1: deep fried croutons, you've got cheese, you've got a creamy 379 00:17:31,359 --> 00:17:34,480 Speaker 1: like it's drowned in creamy dressing, and then there's gross 380 00:17:34,520 --> 00:17:36,760 Speaker 1: anchovies on top as well, which I absolutely hate, But 381 00:17:36,800 --> 00:17:38,280 Speaker 1: if they're your puppetea, no worries. 382 00:17:38,680 --> 00:17:38,959 Speaker 2: For me. 383 00:17:39,040 --> 00:17:41,119 Speaker 1: That's my most hated food called option Susie, And for 384 00:17:41,160 --> 00:17:43,200 Speaker 1: so many of my clients when they first start working 385 00:17:43,240 --> 00:17:45,520 Speaker 1: with me, if they don't want to sort of send 386 00:17:45,520 --> 00:17:47,160 Speaker 1: me a message and say, hey, what's a good option here, 387 00:17:47,160 --> 00:17:48,639 Speaker 1: they send me a message after and they go, oh, 388 00:17:48,680 --> 00:17:51,440 Speaker 1: I chose a really healthy lunch, And inside I'm like, no, 389 00:17:51,520 --> 00:17:53,119 Speaker 1: why didn't you message me first and we could to 390 00:17:53,200 --> 00:17:55,240 Speaker 1: chat it through it. Because for some reason, I think 391 00:17:55,240 --> 00:17:57,159 Speaker 1: we just see the name salad and we think, oh, 392 00:17:57,200 --> 00:17:59,200 Speaker 1: that's got to be a great option. And pretty much 393 00:17:59,200 --> 00:18:01,800 Speaker 1: any every menu you look at, the first salad available 394 00:18:01,840 --> 00:18:03,560 Speaker 1: is a chicken seeson salad. So I want to pull 395 00:18:03,600 --> 00:18:06,240 Speaker 1: my hair out because it is absolutely not a good option. 396 00:18:06,320 --> 00:18:08,919 Speaker 1: And in most cases, Susi contains as many calories as 397 00:18:08,920 --> 00:18:11,080 Speaker 1: if you went to McDonald's and got a burger and fries, 398 00:18:11,320 --> 00:18:13,159 Speaker 1: which yeah, sure you're getting some lettuce in there, but 399 00:18:13,160 --> 00:18:15,160 Speaker 1: you're also getting some lettuce in a hamburger. It's really 400 00:18:15,200 --> 00:18:17,440 Speaker 1: no different in my opinion. You might just get a 401 00:18:17,480 --> 00:18:19,680 Speaker 1: little bit extra lettuce. So for me, that's my most 402 00:18:19,680 --> 00:18:22,840 Speaker 1: hated option. And then also things like you know when 403 00:18:22,880 --> 00:18:25,080 Speaker 1: they say that the pasta salad and the potato salad, 404 00:18:25,080 --> 00:18:28,800 Speaker 1: you know, people might get a vegetarian pesto pasta salad. 405 00:18:28,920 --> 00:18:31,240 Speaker 1: You've got pesto, which is wonderful, but it's also quite 406 00:18:31,320 --> 00:18:33,119 Speaker 1: high in fact because it's made on nuts and oil. 407 00:18:33,280 --> 00:18:35,760 Speaker 1: And then you've basically got a pasta or potato salad 408 00:18:35,800 --> 00:18:38,280 Speaker 1: with that, which is a huge amount of carbohydrates. And 409 00:18:38,320 --> 00:18:42,240 Speaker 1: again there's not real any vegetable volume bulk there and 410 00:18:42,280 --> 00:18:45,040 Speaker 1: there's no real protein there either, So it might sound 411 00:18:45,080 --> 00:18:47,000 Speaker 1: like a great option on paper. There's absolutely nothing wrong 412 00:18:47,040 --> 00:18:48,720 Speaker 1: with having a bit of pasta a bit of potato, 413 00:18:48,880 --> 00:18:51,520 Speaker 1: but we're just overdoing our portions. It's drowned in a 414 00:18:51,560 --> 00:18:54,320 Speaker 1: really high fat sort of dressing. It's either pesta or 415 00:18:54,359 --> 00:18:58,000 Speaker 1: mayonnaise base. And again we're getting no nonstarchy vegetables, which 416 00:18:58,080 --> 00:19:00,600 Speaker 1: you know, Susie from the podcast, well you always say two, three, 417 00:19:00,680 --> 00:19:03,600 Speaker 1: four cups of colorful salads and veggies. Those potato on 418 00:19:03,680 --> 00:19:07,320 Speaker 1: pasta salad options are not really salads, let's be completely honest, 419 00:19:07,480 --> 00:19:09,800 Speaker 1: And they just don't have that vegetable box. So they're 420 00:19:09,840 --> 00:19:12,840 Speaker 1: sort of my too, what I would call redd Nogo 421 00:19:12,960 --> 00:19:14,960 Speaker 1: food called options. Unless you know you were trying to 422 00:19:14,960 --> 00:19:17,359 Speaker 1: gain weight, their wonderful options. But if the goal is 423 00:19:17,359 --> 00:19:19,600 Speaker 1: about lost, of the goal is just generally helped. They're 424 00:19:19,640 --> 00:19:21,479 Speaker 1: sort of my two options that I'm not so much 425 00:19:21,480 --> 00:19:23,720 Speaker 1: of a fan of. But to flip the script, and 426 00:19:23,760 --> 00:19:25,560 Speaker 1: the ones that I do love. If I was to 427 00:19:25,560 --> 00:19:27,439 Speaker 1: walk into a food court, or if I was to 428 00:19:27,480 --> 00:19:30,040 Speaker 1: send a client into the food court, SUITSI my four 429 00:19:30,080 --> 00:19:32,880 Speaker 1: favorite options are a Vietnamese rice noodle salad bowl. 430 00:19:33,119 --> 00:19:34,760 Speaker 2: I love. I love those ones. 431 00:19:34,760 --> 00:19:37,159 Speaker 1: They're beautiful, they're fresh, they use a lot of fresh herbs, 432 00:19:37,160 --> 00:19:39,720 Speaker 1: they're dressings quite light, and there's a lot more sort 433 00:19:39,720 --> 00:19:41,919 Speaker 1: of vegetable volume box. They're generally you also've got some 434 00:19:42,000 --> 00:19:44,600 Speaker 1: noodles in there, but they've also got some lettuce, some cucumbers, 435 00:19:44,640 --> 00:19:46,800 Speaker 1: some carrots. There's a little bit of sort of grilled 436 00:19:46,880 --> 00:19:49,280 Speaker 1: chicken or grilled tofu or something, so some good protein 437 00:19:49,720 --> 00:19:51,560 Speaker 1: and then it's you know, it's a nice and lighter option. 438 00:19:51,640 --> 00:19:54,080 Speaker 1: It's not drowned in creamy dressing. The dressing is generally 439 00:19:54,119 --> 00:19:57,119 Speaker 1: but of soil, fish sauce or something like that and 440 00:19:57,119 --> 00:19:58,800 Speaker 1: then what goes hand in hand in that is some 441 00:19:58,840 --> 00:20:01,480 Speaker 1: beautiful rice, paper role or depending on where around the 442 00:20:01,480 --> 00:20:02,840 Speaker 1: world that you live, and you might know them as 443 00:20:02,880 --> 00:20:06,399 Speaker 1: summer rolls. There are also some wonderful lighter options compared 444 00:20:06,440 --> 00:20:09,200 Speaker 1: to something like sushi. I'm a big fan of subway SUSI. 445 00:20:09,280 --> 00:20:11,080 Speaker 1: I don't know about you. I think that the a 446 00:20:11,160 --> 00:20:13,399 Speaker 1: six inch subway for the person, or if you're superactive 447 00:20:13,400 --> 00:20:15,440 Speaker 1: and you're a bit bigger, even twelve inches. I eat 448 00:20:15,440 --> 00:20:17,679 Speaker 1: a twelve inch I am six foot one though, to 449 00:20:18,160 --> 00:20:20,280 Speaker 1: preference that, But I think subway can be a really 450 00:20:20,280 --> 00:20:22,120 Speaker 1: great option load up. You can ask for as many 451 00:20:22,200 --> 00:20:24,760 Speaker 1: veggies and salads as possible and they can't say no subway, 452 00:20:24,800 --> 00:20:26,960 Speaker 1: so I always have their salads falling off the roll. 453 00:20:27,160 --> 00:20:29,600 Speaker 1: And my last option, SUSI is a lovely poke bowl, 454 00:20:29,640 --> 00:20:31,480 Speaker 1: which I love to get a bit of salmon or 455 00:20:31,680 --> 00:20:33,760 Speaker 1: or some tuna in that one as well, so that 456 00:20:33,840 --> 00:20:36,119 Speaker 1: they're my preferences, and those sort of build your own 457 00:20:36,200 --> 00:20:38,480 Speaker 1: sort of poke bowls or Mexican bowls are really great 458 00:20:38,480 --> 00:20:40,600 Speaker 1: options because you can kind of control what goes in there. 459 00:20:40,760 --> 00:20:42,600 Speaker 1: You pick your base, you can pick some cubs, you 460 00:20:42,600 --> 00:20:44,800 Speaker 1: can pick some greens, you pick your protein, you pick 461 00:20:44,840 --> 00:20:46,840 Speaker 1: your sauces and your extra veggies that go in there. 462 00:20:46,880 --> 00:20:48,760 Speaker 1: So I think the options where you can sort of 463 00:20:48,760 --> 00:20:50,840 Speaker 1: pick and choose are the better ones than the food 464 00:20:50,880 --> 00:20:53,680 Speaker 1: caught versus just buying things from the cabinet or from 465 00:20:53,680 --> 00:20:55,560 Speaker 1: the window that are already pre made. You don't have 466 00:20:55,640 --> 00:20:57,879 Speaker 1: much control around what goes into them. Sure, they're a 467 00:20:57,920 --> 00:21:00,920 Speaker 1: little bit easier because they're fast, you're on a time limit, 468 00:21:01,200 --> 00:21:03,199 Speaker 1: they're the fastest options. But I think if you've got 469 00:21:03,200 --> 00:21:05,000 Speaker 1: a little bit of extra time up to sleeve, trying 470 00:21:05,040 --> 00:21:06,840 Speaker 1: to find somewhere where it's like a build your own 471 00:21:07,080 --> 00:21:09,200 Speaker 1: type of bowl or sandwich is going to be much 472 00:21:09,240 --> 00:21:10,000 Speaker 1: better for you. 473 00:21:10,040 --> 00:21:11,520 Speaker 2: Mine are very similar to yours. 474 00:21:11,560 --> 00:21:14,840 Speaker 3: So I love the roll low car rice paper rolls 475 00:21:15,440 --> 00:21:17,879 Speaker 3: because they've got such a good amount of chicken or 476 00:21:17,920 --> 00:21:20,960 Speaker 3: tofu or barrel mundy and then with lashings of salad. Now, 477 00:21:21,160 --> 00:21:24,040 Speaker 3: admittedly the sauces are a bit salty, but overall they're 478 00:21:24,040 --> 00:21:26,600 Speaker 3: a really great choice. Or for people who have high 479 00:21:26,760 --> 00:21:29,479 Speaker 3: energy requirements, you don't even need the lower carb ones. 480 00:21:30,280 --> 00:21:32,000 Speaker 3: Of course, you can get away with the noodles. They're 481 00:21:32,040 --> 00:21:35,000 Speaker 3: really fresh. I love a naked burrito bowl, so that 482 00:21:35,080 --> 00:21:37,439 Speaker 3: way you can get and I often say ditch the rice, 483 00:21:37,560 --> 00:21:40,520 Speaker 3: ditch the white rice for extra veggies or extra beans 484 00:21:40,600 --> 00:21:45,119 Speaker 3: with some of the chicken or beef shredded with a 485 00:21:45,160 --> 00:21:48,200 Speaker 3: little bit of sorcer on top. I think they're fantastic. 486 00:21:49,240 --> 00:21:51,639 Speaker 3: I love are a sandwich that you get made, so 487 00:21:51,720 --> 00:21:54,840 Speaker 3: my go to would be chicken, all salads on brown bread, 488 00:21:54,880 --> 00:21:57,879 Speaker 3: no butter, so I love that. Or of course, you know, sashimi, 489 00:21:57,960 --> 00:22:01,040 Speaker 3: a sashimi pack with samiso and arms are well balanced 490 00:22:01,040 --> 00:22:04,040 Speaker 3: flunch too, So I think there are good choices. Or 491 00:22:04,080 --> 00:22:06,080 Speaker 3: I may even be light with some of my clients, say, 492 00:22:06,520 --> 00:22:08,600 Speaker 3: if you love a schnitzel, rather than getting the big 493 00:22:08,640 --> 00:22:12,560 Speaker 3: wrap or burger, just have the schnitzel with salad. So yes, 494 00:22:12,600 --> 00:22:14,680 Speaker 3: it's higher in fat than chicken you'd cook at home, 495 00:22:14,720 --> 00:22:17,240 Speaker 3: but at least it's basically a decent piece of chicken 496 00:22:17,280 --> 00:22:20,640 Speaker 3: with some salad as well, and still a really tasty option. 497 00:22:20,880 --> 00:22:23,399 Speaker 3: So there is some good ones there, you know, but 498 00:22:23,440 --> 00:22:25,040 Speaker 3: you do pay for it, Like, let's be honest, those 499 00:22:25,119 --> 00:22:27,159 Speaker 3: lunches are coming in at twenty dollars a serve, like 500 00:22:27,560 --> 00:22:29,600 Speaker 3: you know, they're not inexpensive, so I think that's the 501 00:22:29,600 --> 00:22:31,440 Speaker 3: other thing. Keep in mind where you're spending your money, 502 00:22:31,440 --> 00:22:33,000 Speaker 3: and make sure that if you are paying in the 503 00:22:33,000 --> 00:22:35,679 Speaker 3: food court, that you're paying for quality food and not 504 00:22:35,800 --> 00:22:39,320 Speaker 3: just you know, process fast and fried food, which is 505 00:22:39,400 --> 00:22:41,240 Speaker 3: really not good for us. But you're also not getting 506 00:22:41,280 --> 00:22:42,640 Speaker 3: much quality nutrition either. 507 00:22:43,400 --> 00:22:45,359 Speaker 1: And when it comes to sort of budget friendly options 508 00:22:45,359 --> 00:22:47,000 Speaker 1: as well, remember you drink bottle because a lot of 509 00:22:47,000 --> 00:22:49,200 Speaker 1: food courts actually have a water bubbler or a cold 510 00:22:49,240 --> 00:22:51,560 Speaker 1: water filter tap. And even if you're just gonna you know, 511 00:22:51,720 --> 00:22:53,280 Speaker 1: water of course is what sus and I are going 512 00:22:53,320 --> 00:22:55,199 Speaker 1: to recommend for the top drink to go with your 513 00:22:55,280 --> 00:22:57,600 Speaker 1: lunch or go with your breakfast option. But if you're 514 00:22:57,600 --> 00:22:59,080 Speaker 1: going to pay for a bottle of water, that's you know, 515 00:22:59,080 --> 00:23:01,879 Speaker 1: four five six dollar well, so not exactly budget friendly. 516 00:23:02,040 --> 00:23:03,800 Speaker 1: So always take a water bottle with you from your 517 00:23:03,840 --> 00:23:05,560 Speaker 1: office when you head into those sorts of places, and 518 00:23:05,600 --> 00:23:07,760 Speaker 1: you can get some nice, cold filtered water. Most of 519 00:23:07,760 --> 00:23:10,159 Speaker 1: these places have you know, cold water bubblers. Definitely take 520 00:23:10,200 --> 00:23:12,560 Speaker 1: advantage of that because it's definitely going to be your 521 00:23:12,560 --> 00:23:15,200 Speaker 1: best drink choice rather than going for a juice or 522 00:23:15,200 --> 00:23:18,119 Speaker 1: a soft drink or even something like a kipucha is 523 00:23:18,119 --> 00:23:20,760 Speaker 1: not such a bad option, but water is always going 524 00:23:20,800 --> 00:23:22,560 Speaker 1: to be our number one recommendation. And if you're going 525 00:23:22,600 --> 00:23:25,120 Speaker 1: to spend four five six dollars on a bottle of water, 526 00:23:25,359 --> 00:23:27,400 Speaker 1: you know, the bottle of self contributes to landfill, which 527 00:23:27,440 --> 00:23:30,160 Speaker 1: we're you know, we're not recommending, So we're always recommending 528 00:23:30,200 --> 00:23:32,960 Speaker 1: sort of the more environmentally friendly conscious options, So don't 529 00:23:32,960 --> 00:23:34,720 Speaker 1: forget you drink bottles if you're heading into the food 530 00:23:34,720 --> 00:23:35,320 Speaker 1: courts as well. 531 00:23:35,359 --> 00:23:35,880 Speaker 2: A good tip. 532 00:23:36,040 --> 00:23:38,760 Speaker 1: Wonderful all right, Suzy, Well, our final segment of the week. 533 00:23:39,119 --> 00:23:41,600 Speaker 1: It's a listener question that's come up time and time again, 534 00:23:41,760 --> 00:23:43,840 Speaker 1: and thank you for sending all your listener questions into 535 00:23:43,880 --> 00:23:46,560 Speaker 1: us through email or through Instagram. We do note them 536 00:23:46,560 --> 00:23:48,439 Speaker 1: more down. We have got quite a few, and we 537 00:23:48,520 --> 00:23:50,920 Speaker 1: basically Susie and I choose the questions that we're sort 538 00:23:50,960 --> 00:23:53,679 Speaker 1: of getting us the most, if that makes sense. So 539 00:23:53,840 --> 00:23:55,560 Speaker 1: we really want to try and help as many listeners 540 00:23:55,600 --> 00:23:57,640 Speaker 1: as possible. So if we haven't got to your question yet, 541 00:23:57,640 --> 00:24:00,439 Speaker 1: we do apologize. We do have probably close to one 542 00:24:00,480 --> 00:24:02,800 Speaker 1: hundred now, Susie that we're slowly making our way through. 543 00:24:03,040 --> 00:24:04,720 Speaker 1: But this is a topic that's come up time and 544 00:24:04,760 --> 00:24:07,919 Speaker 1: time again, and it's essentially why do I eat healthy 545 00:24:08,000 --> 00:24:10,760 Speaker 1: during the day, but want to raid the pantry at nighttime, 546 00:24:10,840 --> 00:24:12,720 Speaker 1: or how do I stop that after dinner eating, or 547 00:24:12,760 --> 00:24:15,679 Speaker 1: what happens? Why do I get so hungry after dinner? 548 00:24:16,040 --> 00:24:19,199 Speaker 1: So I think there's probably a few things going on here, Susie. 549 00:24:19,200 --> 00:24:21,119 Speaker 1: And I'll start off by saying that a lot of 550 00:24:21,359 --> 00:24:24,000 Speaker 1: people are not eating enough throughout the day, whether they're 551 00:24:24,080 --> 00:24:26,800 Speaker 1: just trying to I guess diet and keep their calories 552 00:24:26,800 --> 00:24:28,880 Speaker 1: super low throughout the day, or on the flip side 553 00:24:28,920 --> 00:24:31,359 Speaker 1: of that, whether they're just so busy with work or 554 00:24:31,440 --> 00:24:33,560 Speaker 1: kids or whatever they might be doing, they sort of 555 00:24:33,600 --> 00:24:36,200 Speaker 1: just kind of forget to eat. I've never been that person. 556 00:24:36,440 --> 00:24:38,680 Speaker 1: I never forget to eat, Susie. But I do understand 557 00:24:38,720 --> 00:24:40,679 Speaker 1: that some people are so busy that they don't have 558 00:24:40,760 --> 00:24:42,960 Speaker 1: time to stop, or they just generally they don't have 559 00:24:43,000 --> 00:24:45,679 Speaker 1: those hunger sensations, so they don't get those cues. Therefore 560 00:24:45,720 --> 00:24:47,320 Speaker 1: they don't eat. They look at the clock and it's, oh, 561 00:24:47,359 --> 00:24:49,480 Speaker 1: my goodness, it's six pm. I barely eaten all day. 562 00:24:49,720 --> 00:24:51,439 Speaker 1: So I think that's one thing, is when we're not 563 00:24:52,000 --> 00:24:54,760 Speaker 1: eating regularly enough throughout the day, or eating just enough 564 00:24:54,800 --> 00:24:57,240 Speaker 1: calories in general throughout the day. Of course, our body's 565 00:24:57,280 --> 00:24:59,480 Speaker 1: going to turn around and tell us at nighttime, hey, 566 00:24:59,520 --> 00:25:01,359 Speaker 1: I need more. And if you're slowing down, if the 567 00:25:01,440 --> 00:25:03,720 Speaker 1: kids are in bed, or you've stopped working, you finally 568 00:25:03,920 --> 00:25:06,440 Speaker 1: flop down on the couch after a huge day and 569 00:25:06,520 --> 00:25:08,560 Speaker 1: then you start listening to your body and you go, hey, 570 00:25:08,600 --> 00:25:11,399 Speaker 1: I'm actually feeling really hungry. That's where I think a 571 00:25:11,400 --> 00:25:14,000 Speaker 1: lot of that overeating at nighttime comes from. But I 572 00:25:14,040 --> 00:25:16,080 Speaker 1: also think that some of that eating at nighttime is 573 00:25:16,080 --> 00:25:18,080 Speaker 1: linked to habits and from a lot of my clients, 574 00:25:18,119 --> 00:25:20,640 Speaker 1: if we actually stop and tune into our bodies. When 575 00:25:20,640 --> 00:25:23,560 Speaker 1: I say to them, are you actually physically hungry? Would 576 00:25:23,600 --> 00:25:25,639 Speaker 1: you go and have a second portion of the dinner 577 00:25:25,640 --> 00:25:27,800 Speaker 1: that you just ate nine times out of ten, the 578 00:25:27,800 --> 00:25:29,720 Speaker 1: answer is no. So that tells me that it's more 579 00:25:29,720 --> 00:25:33,000 Speaker 1: of that habit type eating. They're not physically hungry, they 580 00:25:33,080 --> 00:25:35,160 Speaker 1: just feel like they need it or their brain saying 581 00:25:35,160 --> 00:25:37,399 Speaker 1: to them, I need something more, I need something sweet, 582 00:25:37,480 --> 00:25:39,639 Speaker 1: or what next? And I think for a lot of us, 583 00:25:39,440 --> 00:25:42,920 Speaker 1: it's that non mindful type eating, or because it is 584 00:25:42,960 --> 00:25:44,960 Speaker 1: a habit, we're used to flopping down in front of 585 00:25:45,000 --> 00:25:47,159 Speaker 1: the TV and then our bodies or our brain is 586 00:25:47,240 --> 00:25:49,840 Speaker 1: like what next? So I think that trying to break 587 00:25:49,920 --> 00:25:52,959 Speaker 1: that pattern after dinner is really really helpful. So I 588 00:25:53,040 --> 00:25:55,480 Speaker 1: like to say to my clients, instead of going having dinner, 589 00:25:55,680 --> 00:25:57,680 Speaker 1: dumping your plate in the dishwasher, and then sitting down 590 00:25:57,680 --> 00:26:00,399 Speaker 1: in front of Netflix, try to break that pattern of 591 00:26:00,440 --> 00:26:02,520 Speaker 1: behavior and try something new. So go out for an 592 00:26:02,560 --> 00:26:05,880 Speaker 1: after dinner walk. Go and call your mum. I'm sure 593 00:26:05,920 --> 00:26:07,600 Speaker 1: she'd love to receive a phone call from you. Go 594 00:26:07,680 --> 00:26:10,240 Speaker 1: and do some you know, paperwork, or go and brush 595 00:26:10,240 --> 00:26:12,040 Speaker 1: your teeth. Just try to do something that sort of 596 00:26:12,080 --> 00:26:14,960 Speaker 1: breaks that habit. Therefore, your brain doesn't get into those 597 00:26:15,000 --> 00:26:18,399 Speaker 1: automatic thinking patterns where it goes dinner, sweets or dinner 598 00:26:18,480 --> 00:26:21,040 Speaker 1: something extual, dinner, now time to snack. We just want 599 00:26:21,040 --> 00:26:22,880 Speaker 1: to try and put something in between there and break 600 00:26:22,880 --> 00:26:25,159 Speaker 1: that habit of going straight to the TV or straight 601 00:26:25,200 --> 00:26:27,280 Speaker 1: onto our phone or straight onto emails, whatever it is 602 00:26:27,320 --> 00:26:29,919 Speaker 1: we're normally used to doing. Try to do something different 603 00:26:29,920 --> 00:26:31,960 Speaker 1: with that. And I really find that that's helpful for 604 00:26:32,440 --> 00:26:34,480 Speaker 1: the more habit type eating after dinner. What do you 605 00:26:34,520 --> 00:26:35,960 Speaker 1: think do you think some of its habit or some 606 00:26:36,000 --> 00:26:38,240 Speaker 1: of it's genuine sort of true hunger, Suzie, Oh. 607 00:26:38,200 --> 00:26:40,960 Speaker 2: I don't think it's hunger. I think it's very rarely hunger. 608 00:26:41,560 --> 00:26:45,280 Speaker 3: I think there's a type of pattern if clients are 609 00:26:45,320 --> 00:26:48,880 Speaker 3: trying to avoid carbohydrate at nighttime and feel unsatisfied. Indeed, 610 00:26:48,880 --> 00:26:51,880 Speaker 3: I think that makes them crave something kind of sweet. 611 00:26:52,640 --> 00:26:55,000 Speaker 3: I think a lot of it's programming. And if you 612 00:26:55,200 --> 00:26:57,879 Speaker 3: are buying foods that are tempting after dinner and have 613 00:26:57,960 --> 00:27:00,600 Speaker 3: them in the house and you have them every night, 614 00:27:00,920 --> 00:27:05,119 Speaker 3: we know from behavioral research that the brain, even physiological research, 615 00:27:05,160 --> 00:27:07,760 Speaker 3: the brain's looking for that hit. So I think the 616 00:27:07,800 --> 00:27:10,320 Speaker 3: way I spend time with clients working out if there's 617 00:27:10,320 --> 00:27:13,520 Speaker 3: someone who can control themselves or not. Because if they 618 00:27:13,520 --> 00:27:16,280 Speaker 3: can control themselves and have something in a portion control 619 00:27:16,320 --> 00:27:19,560 Speaker 3: that they enjoy and get pleasure from, no problem. But 620 00:27:19,680 --> 00:27:22,480 Speaker 3: if ultimately they're playing mind games where they say, no, 621 00:27:22,520 --> 00:27:23,959 Speaker 3: I'm not gonna have tim Tams, No, I'm not going 622 00:27:24,000 --> 00:27:25,679 Speaker 3: to have tim Tams, and then they end up, well, 623 00:27:25,680 --> 00:27:27,840 Speaker 3: they've bought the tim Tams to start with, and then 624 00:27:27,840 --> 00:27:29,680 Speaker 3: they end up eating half the packet and then feeling 625 00:27:29,680 --> 00:27:32,720 Speaker 3: guilty about it, they probably do need an intervention to 626 00:27:32,720 --> 00:27:35,800 Speaker 3: take control of it. So that may be first of all, 627 00:27:35,800 --> 00:27:37,919 Speaker 3: making sure there's none of the stimulus in the house, 628 00:27:38,320 --> 00:27:40,719 Speaker 3: but two, getting those around them on board, because if 629 00:27:40,760 --> 00:27:43,400 Speaker 3: your partner or kids are eating rubbish after dinner, it's 630 00:27:43,440 --> 00:27:45,200 Speaker 3: going to be really difficult to avoid it. 631 00:27:45,640 --> 00:27:47,879 Speaker 2: And then third is you described looking. 632 00:27:47,640 --> 00:27:50,800 Speaker 3: At those interventions, how can you change the association so 633 00:27:50,840 --> 00:27:53,720 Speaker 3: all of a sudden you're not home that you don't 634 00:27:53,760 --> 00:27:55,880 Speaker 3: have anything really that you can have, or you know, 635 00:27:56,000 --> 00:27:58,880 Speaker 3: to work out what's the best management plan for you. 636 00:27:59,400 --> 00:28:01,720 Speaker 3: A couple of other little tricks with it. The peppermint 637 00:28:01,760 --> 00:28:03,840 Speaker 3: tea or changing the taste of your mouth with mince 638 00:28:03,920 --> 00:28:06,440 Speaker 3: can help. Brushing the teeth and having an eating cut 639 00:28:06,480 --> 00:28:08,760 Speaker 3: off time. So that's it for the day. But if 640 00:28:08,800 --> 00:28:12,440 Speaker 3: you're someone who actively avoids carbohydrate at dinner, so if 641 00:28:12,760 --> 00:28:16,439 Speaker 3: refuses or potatoes, sweet potato, corn rice pasta and then 642 00:28:16,600 --> 00:28:20,119 Speaker 3: end up eating three or four hundred calories worth of crap, 643 00:28:20,560 --> 00:28:22,960 Speaker 3: you're probably better to put a little bit of carbohydrate 644 00:28:23,000 --> 00:28:24,920 Speaker 3: back in and you'll find you don't crave those foods 645 00:28:24,960 --> 00:28:27,440 Speaker 3: as much. So it's really taking a look at what's 646 00:28:27,480 --> 00:28:31,280 Speaker 3: going on. Is it somewhat because you're restricting that you're 647 00:28:31,359 --> 00:28:34,240 Speaker 3: ending up over eating. How can you take control of that? 648 00:28:34,320 --> 00:28:36,320 Speaker 3: And I use someone who needs to go cold turkey 649 00:28:36,400 --> 00:28:38,600 Speaker 3: or can you regulate it yourself so that you feel 650 00:28:38,600 --> 00:28:41,560 Speaker 3: in control and enjoy foods that you like eating, rather 651 00:28:41,600 --> 00:28:44,720 Speaker 3: than just mindlessly munching on high calorie food because you're 652 00:28:44,720 --> 00:28:46,080 Speaker 3: playing mind games with yourself. 653 00:28:46,920 --> 00:28:49,800 Speaker 1: I think probably the most important question, if our clients 654 00:28:49,800 --> 00:28:52,040 Speaker 1: were to take a step back, it's the age old question, 655 00:28:52,120 --> 00:28:54,320 Speaker 1: Am I actually really hungry? I think that's the first 656 00:28:54,320 --> 00:28:57,440 Speaker 1: thing to recognize. And if you're not hungry, then it 657 00:28:57,480 --> 00:28:59,479 Speaker 1: is sort of some of the strategies you suggested, Susie. 658 00:28:59,520 --> 00:29:01,800 Speaker 1: But if you are hungry, ask yourself, why are you 659 00:29:01,840 --> 00:29:04,520 Speaker 1: eating enough throughout the day? Was your dinner? You know, 660 00:29:04,560 --> 00:29:06,560 Speaker 1: did your dinner have enough food in it? Or do 661 00:29:06,640 --> 00:29:09,520 Speaker 1: you just have higher requirements because of, you know, whatever reason. 662 00:29:09,600 --> 00:29:11,719 Speaker 1: But I do think that, as you said, Zuzie, if 663 00:29:11,760 --> 00:29:13,520 Speaker 1: it comes down to the fact that you're not hungry 664 00:29:13,560 --> 00:29:16,720 Speaker 1: but you do generally enjoy something, we'll budget and allow 665 00:29:16,800 --> 00:29:19,240 Speaker 1: for a small snack after dinner. But if it's not 666 00:29:19,280 --> 00:29:21,040 Speaker 1: something that you want to do, if you don't want 667 00:29:21,080 --> 00:29:23,640 Speaker 1: to actually eat anything after dinner, then it is I 668 00:29:23,640 --> 00:29:26,520 Speaker 1: think trying to break that habit based pathway where then 669 00:29:26,560 --> 00:29:28,120 Speaker 1: we go and we do something different. We go and 670 00:29:28,160 --> 00:29:29,840 Speaker 1: we brush our teeth, we go for a little warp, 671 00:29:30,040 --> 00:29:31,760 Speaker 1: We go and we call a friend, or we go 672 00:29:31,840 --> 00:29:33,720 Speaker 1: and I don't know, read the news or something in 673 00:29:33,760 --> 00:29:36,040 Speaker 1: our room versus sitting and watching the news on the couch, 674 00:29:36,080 --> 00:29:38,000 Speaker 1: whatever it might be. It's just that we have to 675 00:29:38,040 --> 00:29:40,440 Speaker 1: do something different at that time because we get into 676 00:29:40,440 --> 00:29:43,520 Speaker 1: such automatic habits that that pathway in our brain just 677 00:29:43,520 --> 00:29:46,160 Speaker 1: becomes an automatic thing where our brain grows, I need sugar, 678 00:29:46,240 --> 00:29:48,120 Speaker 1: or I need snacks, or I need food right now. 679 00:29:48,240 --> 00:29:49,960 Speaker 1: So we have to do something different, and we have 680 00:29:50,000 --> 00:29:53,440 Speaker 1: to do something that requires focus and us to be 681 00:29:53,520 --> 00:29:55,440 Speaker 1: in the moment, because that's the thing with breaking these 682 00:29:55,480 --> 00:29:58,480 Speaker 1: automatic habits is we have to do something that's intentional 683 00:29:58,520 --> 00:30:00,360 Speaker 1: and takes efforts. So I like to say to clients, 684 00:30:00,400 --> 00:30:02,920 Speaker 1: go and do something that actually challenges you. Go right 685 00:30:02,960 --> 00:30:04,640 Speaker 1: in a journal where you actually have to think about 686 00:30:04,640 --> 00:30:06,800 Speaker 1: what you're doing. Go and do a crossword puzzle, or 687 00:30:07,240 --> 00:30:09,440 Speaker 1: you know, go and do a walk around the block 688 00:30:09,680 --> 00:30:11,520 Speaker 1: or a workout or something like that. We have to 689 00:30:11,560 --> 00:30:14,120 Speaker 1: do something where it takes our brain away from thinking 690 00:30:14,160 --> 00:30:17,920 Speaker 1: and obsessing about food into thinking about something else in 691 00:30:17,960 --> 00:30:19,800 Speaker 1: a much sort of healthier option, like going and doing 692 00:30:19,840 --> 00:30:22,320 Speaker 1: a crossword or going doing some paperwork and some wiling 693 00:30:22,480 --> 00:30:25,200 Speaker 1: or something that really requires that brain power to think 694 00:30:25,560 --> 00:30:27,720 Speaker 1: through things. I think is a helpful strategy for a 695 00:30:27,760 --> 00:30:29,360 Speaker 1: lot of people. And you don't have to do it forever. 696 00:30:29,640 --> 00:30:32,360 Speaker 1: It's really just a couple of really nights, or even 697 00:30:32,360 --> 00:30:34,760 Speaker 1: a solid week or two where you're doing something different 698 00:30:35,440 --> 00:30:38,560 Speaker 1: for some of those more automatic habits to become broken, 699 00:30:38,720 --> 00:30:41,160 Speaker 1: for it to be easier over time, and those feelings 700 00:30:41,200 --> 00:30:43,600 Speaker 1: and those cravings and that hunger after dinner, or to 701 00:30:43,640 --> 00:30:45,720 Speaker 1: should say that non hunger that you feel like is 702 00:30:45,800 --> 00:30:49,200 Speaker 1: hunger in your brain to decrease over time and eventually 703 00:30:49,240 --> 00:30:51,360 Speaker 1: sort of go away. So I really do feel like 704 00:30:51,400 --> 00:30:53,440 Speaker 1: it's something that requires a lot of time and effort 705 00:30:53,880 --> 00:30:56,440 Speaker 1: for a lot of our clients, a good few weeks 706 00:30:56,480 --> 00:30:58,760 Speaker 1: for a lot of our clients to really break some 707 00:30:58,840 --> 00:31:01,360 Speaker 1: of those automatic pathways, and that after dinner eating. It's 708 00:31:01,400 --> 00:31:03,320 Speaker 1: not something you can just stay strong for a day 709 00:31:03,400 --> 00:31:05,520 Speaker 1: or two and expect that to go away. If you've 710 00:31:05,520 --> 00:31:07,960 Speaker 1: had years of, you know, habit eating after dinner, it's 711 00:31:08,000 --> 00:31:09,800 Speaker 1: going to take quite a while to break that. So 712 00:31:09,880 --> 00:31:12,600 Speaker 1: give yourself time, be kind to yourself, and see if 713 00:31:12,600 --> 00:31:15,280 Speaker 1: you can have an accountability buddy, a friend or a 714 00:31:15,280 --> 00:31:18,120 Speaker 1: partner or your housemate somebody just sort of keep you 715 00:31:18,160 --> 00:31:20,240 Speaker 1: in check as well. But if, as I said, if 716 00:31:20,280 --> 00:31:22,840 Speaker 1: you are someone that actively enjoys eating after dinner, there's 717 00:31:22,840 --> 00:31:25,600 Speaker 1: nothing wrong with that. Just budget and allow for you know, 718 00:31:25,640 --> 00:31:27,880 Speaker 1: a small snack after dinner and see if you can 719 00:31:27,920 --> 00:31:29,719 Speaker 1: make that a little bit more nutritious as well, like 720 00:31:29,840 --> 00:31:31,560 Speaker 1: one or two squares of chocolate and a little bit 721 00:31:31,560 --> 00:31:33,880 Speaker 1: of fruit versus you know, half a block of chocolate 722 00:31:33,920 --> 00:31:34,560 Speaker 1: or something like that. 723 00:31:34,720 --> 00:31:37,320 Speaker 3: Definitely, And I think, just to reiterate as we wrap up, 724 00:31:37,680 --> 00:31:42,640 Speaker 3: the biggest predictor of discretionary food intake is availability. So 725 00:31:42,720 --> 00:31:45,000 Speaker 3: if you have it in the house, you will eat it, 726 00:31:45,560 --> 00:31:49,120 Speaker 3: whether you're tired, emotional, hungry, not hungry. If it's there, 727 00:31:49,120 --> 00:31:50,480 Speaker 3: you're going to have it. So if you really don't 728 00:31:50,520 --> 00:31:52,040 Speaker 3: want to, you've got to be strong and get it 729 00:31:52,040 --> 00:31:54,040 Speaker 3: out of the house. And I cannot tell you what 730 00:31:54,160 --> 00:31:56,600 Speaker 3: a barrier to success that is for so many clients, 731 00:31:56,600 --> 00:31:59,760 Speaker 3: for so many reasons. It's so simple yet so challenging. 732 00:32:00,080 --> 00:32:01,880 Speaker 3: Maybe take a moment or two to reflect on that. 733 00:32:02,080 --> 00:32:03,800 Speaker 1: Love it good food for thought To end our podcast 734 00:32:03,880 --> 00:32:06,680 Speaker 1: this week, Susie, So it brings us to the end 735 00:32:06,680 --> 00:32:08,640 Speaker 1: of the Nutrition Couch and if you guys haven't done 736 00:32:08,680 --> 00:32:11,400 Speaker 1: so already, please subscribe to the podcast and that way 737 00:32:11,480 --> 00:32:14,400 Speaker 1: we'll be delivered into your ears every Sunday and every 738 00:32:14,440 --> 00:32:17,440 Speaker 1: Wednesday for our double product review. We've also got our 739 00:32:17,440 --> 00:32:20,840 Speaker 1: Instagram and Facebook social pages running. We're at the Nutrition 740 00:32:21,000 --> 00:32:24,240 Speaker 1: Couch podcast. Send us your product reviews for the week 741 00:32:24,280 --> 00:32:26,320 Speaker 1: and also send us in your listener questions. And as 742 00:32:26,360 --> 00:32:28,880 Speaker 1: we said, we choose the topic based on demand each week, 743 00:32:28,920 --> 00:32:31,080 Speaker 1: but we do love hearing from you. Please tag us 744 00:32:31,080 --> 00:32:33,480 Speaker 1: in your Instagram and Facebook stories. If you're listening to 745 00:32:33,520 --> 00:32:36,360 Speaker 1: the podcast while you're out on your morning walk, call, 746 00:32:36,400 --> 00:32:38,640 Speaker 1: you're driving the kids to school, you're listening to the podcast, 747 00:32:38,800 --> 00:32:40,560 Speaker 1: please tag us so we can reshare it on our 748 00:32:40,560 --> 00:32:43,160 Speaker 1: social pages as well. We will catch you guys on 749 00:32:43,240 --> 00:32:45,440 Speaker 1: Wednesday for the product review season.