1 00:00:00,200 --> 00:00:03,160 Speaker 1: Have you ever considered using medication to help your weight loss. 2 00:00:03,400 --> 00:00:06,440 Speaker 1: There's a growing range of weight loss medications being talked about, 3 00:00:06,480 --> 00:00:08,840 Speaker 1: and today we break down one of those for you. 4 00:00:09,200 --> 00:00:13,000 Speaker 1: Oh zeppaik Hi. I'm Leanne Ward and I'm Sissy Burrow, 5 00:00:13,160 --> 00:00:16,159 Speaker 1: and as two of Australia's leading dietitians who specialize in 6 00:00:16,200 --> 00:00:19,360 Speaker 1: weight control, we bring you the Nutrition Couch, a weekly 7 00:00:19,440 --> 00:00:22,000 Speaker 1: chat on everything that is new in the world of food, 8 00:00:22,280 --> 00:00:25,880 Speaker 1: diets and nutrition. Today as well as weight loss medication, 9 00:00:26,079 --> 00:00:28,560 Speaker 1: we talk about how to find the healthiest food caught 10 00:00:28,600 --> 00:00:30,960 Speaker 1: options when you need to grab a quick and easy 11 00:00:31,080 --> 00:00:33,840 Speaker 1: lunch or breaking on the run. And our listener question 12 00:00:33,880 --> 00:00:36,720 Speaker 1: of the week is all about after dinner eating. How 13 00:00:36,760 --> 00:00:40,120 Speaker 1: do we take control about the after dinner much use? So, Susie, 14 00:00:40,159 --> 00:00:40,920 Speaker 1: do you get a started? 15 00:00:40,920 --> 00:00:41,200 Speaker 2: Today? 16 00:00:41,320 --> 00:00:44,599 Speaker 1: Let's talk about our experience with weight loss medications. I 17 00:00:44,640 --> 00:00:46,519 Speaker 1: know that you've had a couple of clients that have 18 00:00:46,560 --> 00:00:49,360 Speaker 1: had great success with weight loss medications, and I have 19 00:00:49,440 --> 00:00:52,040 Speaker 1: two previously working at the hospital. But I do find 20 00:00:52,080 --> 00:00:53,680 Speaker 1: that for a lot of clients it's sort of very 21 00:00:53,680 --> 00:00:55,680 Speaker 1: few and far in between that we find a client 22 00:00:55,720 --> 00:00:58,360 Speaker 1: that's really had great success with weight loss medications. 23 00:00:58,400 --> 00:01:01,520 Speaker 2: What do you think it's really interesting Because when I 24 00:01:01,680 --> 00:01:04,679 Speaker 2: studied dietetics, which was in the mid to late nineties, 25 00:01:05,520 --> 00:01:09,399 Speaker 2: it was almost taboo to even mention medication, you know, 26 00:01:09,520 --> 00:01:12,920 Speaker 2: it was there was a real anti medication brigade. Durro 27 00:01:13,000 --> 00:01:16,400 Speaker 2: Mine was probably the most popular one we would hear about, 28 00:01:16,400 --> 00:01:20,759 Speaker 2: which is a quite aggressive I guess appetite suppressant and stimulant, 29 00:01:21,400 --> 00:01:24,759 Speaker 2: and indeed that is still used with GPS, and more 30 00:01:24,800 --> 00:01:28,120 Speaker 2: recently I've heard it mentioned quite frequently. But I would 31 00:01:28,120 --> 00:01:32,000 Speaker 2: say in the past two to three years, particularly in 32 00:01:32,040 --> 00:01:34,800 Speaker 2: the client groups that I see, which are predominantly women, 33 00:01:34,920 --> 00:01:38,640 Speaker 2: predominantly women with pcosidential and resistance, which we've spoken about 34 00:01:38,880 --> 00:01:42,520 Speaker 2: number of times in the podcast, is that there's been 35 00:01:42,560 --> 00:01:45,080 Speaker 2: a number of new medications coming through and one of 36 00:01:45,080 --> 00:01:48,280 Speaker 2: my very long term clients had seen a new endocrinologist, 37 00:01:48,320 --> 00:01:50,320 Speaker 2: because I think whenever you see a new doctor, you're 38 00:01:50,360 --> 00:01:53,680 Speaker 2: often exposed to what the latest is, whereas some older 39 00:01:53,720 --> 00:01:56,160 Speaker 2: doctors or doctors can get sort of quite set in 40 00:01:56,200 --> 00:02:00,160 Speaker 2: their ways with treatment regimes. And just by chance, one 41 00:02:00,200 --> 00:02:02,000 Speaker 2: of my clients had been to a new endo chronologist 42 00:02:02,000 --> 00:02:04,360 Speaker 2: who had come from overseas and she had started her 43 00:02:04,400 --> 00:02:07,720 Speaker 2: on a medication called Contrave, and we'll cover Contrave another time. 44 00:02:07,760 --> 00:02:09,720 Speaker 2: It's slightly different to ozen Peck, which we're going to 45 00:02:09,760 --> 00:02:12,480 Speaker 2: cover in detail today, but Contrave is basically a bit 46 00:02:12,480 --> 00:02:16,320 Speaker 2: of an appetite suppressant and significantly reduces appetite and she 47 00:02:16,760 --> 00:02:19,240 Speaker 2: had found that very helpful in a weight loss plateau 48 00:02:19,320 --> 00:02:22,640 Speaker 2: to get her sort of final ten fifteen kilos off. 49 00:02:22,760 --> 00:02:25,280 Speaker 2: So the other one that has come up far more frequently, 50 00:02:25,320 --> 00:02:26,880 Speaker 2: and the reason we're talking about it today is that 51 00:02:26,880 --> 00:02:29,679 Speaker 2: there was a media article which is interesting because once 52 00:02:29,680 --> 00:02:31,720 Speaker 2: it starts to field through to mainstream, we see and 53 00:02:31,760 --> 00:02:34,120 Speaker 2: hear about it a lot more, which is ozen Peak. 54 00:02:34,160 --> 00:02:37,440 Speaker 2: And I would say that about twenty percent of the 55 00:02:37,480 --> 00:02:41,080 Speaker 2: clients I see are on ozen Peak because I have 56 00:02:41,120 --> 00:02:44,480 Speaker 2: also been sending them to a couple of these endochronologists 57 00:02:44,480 --> 00:02:46,400 Speaker 2: who seem to be quite across the latest in weight 58 00:02:46,440 --> 00:02:49,480 Speaker 2: loss medications. But like everything we talk about in the 59 00:02:49,520 --> 00:02:51,600 Speaker 2: Nutrition Couch, we want to be very very clear here 60 00:02:52,000 --> 00:02:55,000 Speaker 2: that we are not giving advice to take weight loss medication, 61 00:02:55,560 --> 00:02:58,119 Speaker 2: and indeed, ozen Pick is not a weight loss medication. 62 00:02:58,240 --> 00:03:00,240 Speaker 2: We want to be very clear on that also. But 63 00:03:00,800 --> 00:03:03,080 Speaker 2: the way that it works is that it does have 64 00:03:03,160 --> 00:03:05,720 Speaker 2: quite a profound effect on weight. So ozen Peak is 65 00:03:05,760 --> 00:03:10,320 Speaker 2: a diabetes medication. It is actually not suggested for anything 66 00:03:10,360 --> 00:03:14,080 Speaker 2: other than diagnosed type two diabetes, although, as I said, 67 00:03:14,320 --> 00:03:16,760 Speaker 2: now we're starting to see it more commonly used in 68 00:03:16,800 --> 00:03:20,840 Speaker 2: pcos and insulin resistance, so very early diabetes to help 69 00:03:20,919 --> 00:03:24,080 Speaker 2: support the weight loss because the primary mode of action 70 00:03:24,760 --> 00:03:28,400 Speaker 2: is via insulin control and blood glucose control as opposed 71 00:03:28,440 --> 00:03:31,399 Speaker 2: to an appetite suppressant. But in saying that, it does 72 00:03:31,480 --> 00:03:35,080 Speaker 2: have quite a profound effect on appetite. So the three 73 00:03:35,240 --> 00:03:38,680 Speaker 2: key ways it works from a diabetes perspective is that 74 00:03:38,720 --> 00:03:41,240 Speaker 2: it helps the pancreas to release more insulin when your 75 00:03:41,240 --> 00:03:43,600 Speaker 2: blood glucoses are high. So in the case of someone 76 00:03:43,640 --> 00:03:46,920 Speaker 2: who is pre diabetic or insulin resistant and the pancreas 77 00:03:46,960 --> 00:03:49,600 Speaker 2: is still working our beit a little bit sluggishly, it's 78 00:03:49,760 --> 00:03:54,280 Speaker 2: stimulating the pancreas to release more, It's helping the liver 79 00:03:54,400 --> 00:03:57,920 Speaker 2: work better and helping with blood glucose regulation, and it's 80 00:03:58,000 --> 00:04:00,920 Speaker 2: slowing down food leaving the stomach. So all of those 81 00:04:00,960 --> 00:04:05,240 Speaker 2: factors have quite a profound effect on appetite regulation. So 82 00:04:05,280 --> 00:04:08,920 Speaker 2: in my experience with those clients who are at risk 83 00:04:08,960 --> 00:04:12,240 Speaker 2: of diabetes and the doctor is trying to get weight 84 00:04:12,280 --> 00:04:15,600 Speaker 2: off them, but more importantly, via the mechanism of insulent action, 85 00:04:16,360 --> 00:04:19,800 Speaker 2: it basically really stops hunger and as such they can 86 00:04:19,839 --> 00:04:23,320 Speaker 2: be again diet compliant. So that's the thing. If you 87 00:04:23,360 --> 00:04:25,960 Speaker 2: don't have insulin resistance or type two diabetes, this is 88 00:04:26,040 --> 00:04:28,640 Speaker 2: not a medication for you. It is very specific in 89 00:04:28,680 --> 00:04:31,560 Speaker 2: its mode of action, but in my experience, it really 90 00:04:31,600 --> 00:04:34,880 Speaker 2: does help people lose that those larger amounts of weights. 91 00:04:34,920 --> 00:04:37,839 Speaker 2: You know that ten twenty thirty kilos when with diet 92 00:04:37,880 --> 00:04:41,040 Speaker 2: and exercise and insulin resistance, it will take at least 93 00:04:41,080 --> 00:04:43,760 Speaker 2: six months, if not longer, to get twenty kilos off, 94 00:04:43,920 --> 00:04:46,279 Speaker 2: and that is often with the help of a medication 95 00:04:46,520 --> 00:04:49,920 Speaker 2: like met Foreman. But it does appear that both GPS 96 00:04:49,960 --> 00:04:53,000 Speaker 2: now and indocrinologists are using this because there's more and 97 00:04:53,040 --> 00:04:57,200 Speaker 2: more data available. So one of the studies showed an 98 00:04:57,200 --> 00:05:00,680 Speaker 2: average of about five kilos up closer to you, a 99 00:05:00,720 --> 00:05:03,480 Speaker 2: little bit more than that on different doses. Now at 100 00:05:03,480 --> 00:05:07,360 Speaker 2: the moment, it generally is given via injection, and it's 101 00:05:07,400 --> 00:05:10,520 Speaker 2: given in doses that last. Actually I don't even know 102 00:05:10,560 --> 00:05:12,800 Speaker 2: if it's given weekly or daily. I'd have to check 103 00:05:13,360 --> 00:05:15,480 Speaker 2: But the other thing I'll say before I hand over 104 00:05:15,520 --> 00:05:19,200 Speaker 2: to you and your thoughts on it, is that I 105 00:05:19,320 --> 00:05:23,320 Speaker 2: still have clients who eat through it. So if I 106 00:05:23,360 --> 00:05:27,279 Speaker 2: have clients who are over eases and not mindful eases 107 00:05:27,320 --> 00:05:30,120 Speaker 2: and not exercises, even sometimes when they take OS and 108 00:05:30,160 --> 00:05:33,000 Speaker 2: peak and pay for it because it's not inexpensive, they 109 00:05:33,040 --> 00:05:35,880 Speaker 2: still overeat. They don't lose weight. It really works with 110 00:05:35,920 --> 00:05:38,599 Speaker 2: those clients who are needing that little bit of help 111 00:05:38,960 --> 00:05:42,719 Speaker 2: in appetite regulation to be compliant, particularly at nighttime, but 112 00:05:42,960 --> 00:05:46,360 Speaker 2: who also have insta and resistance. So you know, it's 113 00:05:46,360 --> 00:05:49,040 Speaker 2: like anything, it's not for everybody. And indeed, some clients 114 00:05:49,080 --> 00:05:50,920 Speaker 2: I don't I have don't like it because one of 115 00:05:51,000 --> 00:05:52,760 Speaker 2: the big side effects is that it leaves you feeling 116 00:05:52,839 --> 00:05:53,520 Speaker 2: quite nauseous. 117 00:05:53,640 --> 00:05:55,680 Speaker 1: Yeah, I agree, and that's what I've heard is probably 118 00:05:55,720 --> 00:05:59,320 Speaker 1: the biggest I guess downfall of this medication is the nausea. 119 00:05:59,360 --> 00:06:01,240 Speaker 1: So the nausea is a really really big side effect. 120 00:06:01,279 --> 00:06:03,680 Speaker 1: And some people might say, oh, well, haha, that's great, 121 00:06:03,680 --> 00:06:06,000 Speaker 1: I won't eat as much, but when you actually experience 122 00:06:06,040 --> 00:06:08,960 Speaker 1: it, it's really not that fun. So I think that compliance 123 00:06:08,960 --> 00:06:11,200 Speaker 1: for some clients can be a really big issue. But 124 00:06:11,279 --> 00:06:13,120 Speaker 1: as you said, there is a little bit of you know, 125 00:06:13,120 --> 00:06:15,159 Speaker 1: there is more and more research coming out for this 126 00:06:15,440 --> 00:06:18,640 Speaker 1: medication four type doop diabetes and there are some positive results. 127 00:06:18,680 --> 00:06:22,200 Speaker 1: But it is really important to, I guess state that 128 00:06:22,360 --> 00:06:24,479 Speaker 1: when you look at the research studies, it's not just 129 00:06:24,600 --> 00:06:27,440 Speaker 1: with the combination of the medication, it's also in combination 130 00:06:27,520 --> 00:06:30,240 Speaker 1: of a good diet and exercise as well. So I 131 00:06:30,279 --> 00:06:33,359 Speaker 1: actually saw this being advertised on I can't remember one 132 00:06:33,400 --> 00:06:35,960 Speaker 1: of the news networks, probably last week or the week before, Susie, 133 00:06:36,279 --> 00:06:38,000 Speaker 1: and that was sort of saying this is Australia's new 134 00:06:38,040 --> 00:06:40,680 Speaker 1: miracle weight loss drug and you know, the results sound 135 00:06:40,760 --> 00:06:42,719 Speaker 1: quite promising, and at the very end of this segment 136 00:06:42,760 --> 00:06:45,200 Speaker 1: that were like in combination with a healthy eating lifestyle 137 00:06:45,240 --> 00:06:47,800 Speaker 1: and regular exercise. So it's not something that you can 138 00:06:47,880 --> 00:06:50,080 Speaker 1: just take and hope, you know, crush your fingers in 139 00:06:50,240 --> 00:06:52,640 Speaker 1: and hope that you'll lose ten twenty killers. It absolutely 140 00:06:52,680 --> 00:06:55,960 Speaker 1: is in combination with a dietician to help you have 141 00:06:56,040 --> 00:06:58,880 Speaker 1: a really healthy diet and lifestyle, and also perhaps a 142 00:06:58,920 --> 00:07:01,880 Speaker 1: trainer or an exercise physiologists that will help you with 143 00:07:01,960 --> 00:07:04,280 Speaker 1: some general movement. And for some of our larger clients 144 00:07:04,279 --> 00:07:06,279 Speaker 1: living in larger bodies. It's not like they can go 145 00:07:06,320 --> 00:07:07,799 Speaker 1: out for a run or do it in a forty 146 00:07:07,839 --> 00:07:10,200 Speaker 1: five session. They might be you know, have two bad 147 00:07:10,280 --> 00:07:11,920 Speaker 1: knees and there's a lot of weight in pressure on 148 00:07:11,960 --> 00:07:14,480 Speaker 1: their their lower limbs where they might need some you know, 149 00:07:14,520 --> 00:07:18,560 Speaker 1: prescriptive exercise programs from people like exercise physiologists, but it's 150 00:07:18,560 --> 00:07:21,080 Speaker 1: still getting them moving in really positive ways. So when 151 00:07:21,120 --> 00:07:23,440 Speaker 1: we look at one of the big research studies with 152 00:07:24,040 --> 00:07:28,200 Speaker 1: ozepk SUSI, I think on average, adults lost If you 153 00:07:28,240 --> 00:07:31,000 Speaker 1: look at that research study, twelve pounds which is roughly 154 00:07:31,040 --> 00:07:34,080 Speaker 1: about five and a half kilos taking zero point five 155 00:07:34,160 --> 00:07:38,080 Speaker 1: milligrams of ozeenpic. When you increase that dose to one 156 00:07:38,120 --> 00:07:40,600 Speaker 1: milligram with those clients in that study, they lost on 157 00:07:40,680 --> 00:07:44,200 Speaker 1: average five point four kilos. So that's it's significant, Like 158 00:07:44,240 --> 00:07:46,640 Speaker 1: it's probably clinically significant for a lot of people nearly 159 00:07:46,640 --> 00:07:48,880 Speaker 1: five and a half kilos. But at the same time, 160 00:07:48,920 --> 00:07:51,200 Speaker 1: it's not you know, the ten twenty thirty, forty fifty 161 00:07:51,280 --> 00:07:54,080 Speaker 1: kilos some people want or need to lose. So it's 162 00:07:54,160 --> 00:07:56,600 Speaker 1: not something that we're going to call a miracle elixa, 163 00:07:56,800 --> 00:07:58,680 Speaker 1: but it can absolutely help to sort of get the 164 00:07:58,720 --> 00:08:00,880 Speaker 1: ball rolly and get people moving in the right direction. 165 00:08:01,240 --> 00:08:04,320 Speaker 1: And when you compare the results of a ZEMPEG to 166 00:08:04,400 --> 00:08:09,080 Speaker 1: something like another I guess more diabetes medication, the GENEUVA. 167 00:08:09,280 --> 00:08:12,720 Speaker 1: If you took one hundred milligrams of that, the average 168 00:08:12,720 --> 00:08:14,520 Speaker 1: results for a lot of clients was only about one 169 00:08:14,520 --> 00:08:16,760 Speaker 1: point eight kilogram. So this does seem to be sort 170 00:08:16,800 --> 00:08:20,320 Speaker 1: of the new and might I say better version of 171 00:08:20,840 --> 00:08:24,320 Speaker 1: an insulin medication on the market. But as you did say, 172 00:08:24,360 --> 00:08:26,680 Speaker 1: there are some some side effects. It's not for everybody, 173 00:08:26,720 --> 00:08:29,720 Speaker 1: and you absolutely do need you know that, I guess 174 00:08:29,720 --> 00:08:33,480 Speaker 1: the issue of regulating your insulin levels to make that effective. 175 00:08:33,600 --> 00:08:35,960 Speaker 1: So I think that for the right person it can 176 00:08:35,960 --> 00:08:38,440 Speaker 1: absolutely be effective. But I think that it has to 177 00:08:38,440 --> 00:08:40,680 Speaker 1: be done in combination with your GP, and it also 178 00:08:40,720 --> 00:08:42,920 Speaker 1: has to be done in combination with a dietitian who's 179 00:08:42,920 --> 00:08:46,200 Speaker 1: familiar with using this type of medication and also who's 180 00:08:46,240 --> 00:08:49,800 Speaker 1: going to prescribe you a you prescriptive sort of nutrition 181 00:08:49,960 --> 00:08:52,160 Speaker 1: program for you to follow as well, because you absolutely 182 00:08:52,200 --> 00:08:54,840 Speaker 1: need both to get the full benefits out of this medication. 183 00:08:55,040 --> 00:08:56,560 Speaker 2: And I think, first of all, it is once a 184 00:08:56,559 --> 00:08:59,319 Speaker 2: week as an injection, and I certainly have had clients 185 00:08:59,320 --> 00:09:02,080 Speaker 2: who have used it initially and then the specialist or 186 00:09:02,120 --> 00:09:05,760 Speaker 2: doctor has continued to put the dose up. Now, indeed, 187 00:09:05,800 --> 00:09:09,600 Speaker 2: if that's a preventative action for type two diabetes, absolutely, 188 00:09:09,640 --> 00:09:12,280 Speaker 2: but in terms of supporting the weight loss, I much 189 00:09:12,360 --> 00:09:14,360 Speaker 2: prefer to keep the dose as low as I can 190 00:09:14,880 --> 00:09:17,360 Speaker 2: and then use it to complement diet and exercise. So 191 00:09:17,480 --> 00:09:19,560 Speaker 2: I want to really stress that my clients who have 192 00:09:19,600 --> 00:09:21,880 Speaker 2: done the best on OS and PEAK are the ones 193 00:09:21,920 --> 00:09:25,560 Speaker 2: who have continued to aggressively focus on their diet and 194 00:09:25,559 --> 00:09:29,440 Speaker 2: exercise to help increase metabolic efficiency and get into the 195 00:09:29,480 --> 00:09:31,680 Speaker 2: gym and do some weights work and make sure they're 196 00:09:31,720 --> 00:09:34,520 Speaker 2: maintaining their steps. They're not people who are just using 197 00:09:34,520 --> 00:09:36,720 Speaker 2: it to eat as little as possible and sit around. 198 00:09:36,760 --> 00:09:39,760 Speaker 2: Because when it comes to insulin resistance and type two diabetes, 199 00:09:40,280 --> 00:09:43,440 Speaker 2: I would say that exercise is more important long term, 200 00:09:43,640 --> 00:09:46,720 Speaker 2: Whilst the diet's important initially and inducing long term, that 201 00:09:46,800 --> 00:09:50,000 Speaker 2: the thing that keeps you insulin sensitive and basically will 202 00:09:50,040 --> 00:09:53,400 Speaker 2: prevent diabetes coming is keeping that muscle as efficient as 203 00:09:53,400 --> 00:09:57,040 Speaker 2: possible in burning fuel and carbohydrates. So yeah, I use 204 00:09:57,080 --> 00:09:59,599 Speaker 2: it very closely in conjunction, and my preference is to 205 00:09:59,640 --> 00:10:02,240 Speaker 2: keep it as low as possible so that ultimately my 206 00:10:02,280 --> 00:10:05,080 Speaker 2: clients do still have some appetite and are losing weight. 207 00:10:06,080 --> 00:10:07,800 Speaker 2: But as I said, you know, as soon as we 208 00:10:07,840 --> 00:10:11,679 Speaker 2: talk about weight loss, medication indeed ignites interest from people 209 00:10:11,679 --> 00:10:16,040 Speaker 2: who who even subconsciously want to do it as little 210 00:10:16,080 --> 00:10:20,400 Speaker 2: as possible, as opposed to just using it to support 211 00:10:20,520 --> 00:10:22,880 Speaker 2: the journey. And as I said, it's really the other 212 00:10:22,880 --> 00:10:24,560 Speaker 2: thing is that it's not for everybody because if you 213 00:10:24,559 --> 00:10:26,760 Speaker 2: don't eventually resistance, you won't it won't work for you. 214 00:10:27,600 --> 00:10:29,480 Speaker 2: If anything, you can feel quite nauseous and sick and 215 00:10:29,559 --> 00:10:33,600 Speaker 2: even have hypo. What do I think what is the work? 216 00:10:33,920 --> 00:10:37,720 Speaker 2: Yeahy a clothmia because it's basically taking the glucose away 217 00:10:37,720 --> 00:10:39,200 Speaker 2: from the blood when you don't have an issue with 218 00:10:39,240 --> 00:10:42,000 Speaker 2: regulating that. So if it was wrongly prescribed, there would 219 00:10:42,000 --> 00:10:43,599 Speaker 2: be a number of medical concerns with it. So you 220 00:10:43,640 --> 00:10:46,480 Speaker 2: would certainly want to have a diagnosis of insulin resistance 221 00:10:46,920 --> 00:10:50,000 Speaker 2: before you would even consider this medication. And if you didn't, 222 00:10:50,360 --> 00:10:51,920 Speaker 2: we can talk. We will talk about some of those 223 00:10:51,920 --> 00:10:55,120 Speaker 2: others like Jerromind and Contrave in future episodes, but you know, 224 00:10:55,120 --> 00:10:57,120 Speaker 2: we'd love to hear your feedback on it. I've got 225 00:10:57,240 --> 00:10:59,720 Speaker 2: you know in overall earlier and I guess my feedback 226 00:10:59,760 --> 00:11:02,640 Speaker 2: is it it seems to be really effective. It's probably 227 00:11:02,640 --> 00:11:05,439 Speaker 2: the most profound results I've had with clients with this 228 00:11:05,600 --> 00:11:09,360 Speaker 2: kind of metabolic dysfunction. And I think to myself, I 229 00:11:09,400 --> 00:11:11,440 Speaker 2: wonder how many weight loss clients who went and had 230 00:11:11,480 --> 00:11:14,960 Speaker 2: gastric sleeve surgery wouldn't have needed it, should they have 231 00:11:15,040 --> 00:11:17,680 Speaker 2: had access to a medication like this to help them 232 00:11:18,120 --> 00:11:22,400 Speaker 2: reverse their high insulin levels before they resorted to having. 233 00:11:22,440 --> 00:11:25,679 Speaker 1: Quite drastic major surgery weight loss surgery. 234 00:11:26,080 --> 00:11:28,040 Speaker 2: So I think if you're comparing it, because we're talking 235 00:11:28,080 --> 00:11:30,840 Speaker 2: about people who have got twenty thirty forty kilos to 236 00:11:30,880 --> 00:11:33,040 Speaker 2: lose and really going to struggle with those kind of 237 00:11:33,040 --> 00:11:36,120 Speaker 2: issues with insulin regulations. So I think that it is 238 00:11:36,200 --> 00:11:38,040 Speaker 2: kind of exciting in a way to see that we 239 00:11:38,120 --> 00:11:42,239 Speaker 2: do have some new developments in the world of pharmacy 240 00:11:42,480 --> 00:11:46,000 Speaker 2: and science to help people basically support them in their 241 00:11:46,080 --> 00:11:48,560 Speaker 2: journey of weight loss when it is quite significant due 242 00:11:48,559 --> 00:11:49,720 Speaker 2: to metabolic dysfunction. 243 00:11:49,880 --> 00:11:51,800 Speaker 1: Yeah, and I just looked up Susie as you said, 244 00:11:51,840 --> 00:11:54,400 Speaker 1: it is quite exciting and Australian. The Austraian government has 245 00:11:54,440 --> 00:11:57,920 Speaker 1: actually listed from the first of July actually this is 246 00:11:58,280 --> 00:12:01,240 Speaker 1: two years ago, twenty twenty, it was listed and available 247 00:12:01,240 --> 00:12:03,640 Speaker 1: on the PBS as a new treatment option for type 248 00:12:03,640 --> 00:12:06,880 Speaker 1: two diabetes. So you know, there is the research behind 249 00:12:06,920 --> 00:12:09,520 Speaker 1: it to support it for our type two diabetics and 250 00:12:09,559 --> 00:12:11,920 Speaker 1: it is something that is you know, available at a 251 00:12:12,000 --> 00:12:14,080 Speaker 1: much more affordable cost for a lot of Australians who 252 00:12:14,160 --> 00:12:16,520 Speaker 1: need it because it is available on the PBS. So 253 00:12:16,520 --> 00:12:18,240 Speaker 1: I do think that that's a positive as well. So 254 00:12:18,440 --> 00:12:20,520 Speaker 1: if you are needing to access it, perhaps you know, 255 00:12:20,559 --> 00:12:23,080 Speaker 1: chat to your GP, chat to your dietician, but you 256 00:12:23,120 --> 00:12:25,800 Speaker 1: do really want a good GP who's giving you, you know, 257 00:12:25,960 --> 00:12:27,800 Speaker 1: regular monitoring. It's not something that you want to get 258 00:12:27,800 --> 00:12:29,920 Speaker 1: prescribed and then you know not go back and see 259 00:12:29,920 --> 00:12:31,880 Speaker 1: your GP for another twelve months or something like that. 260 00:12:31,920 --> 00:12:34,320 Speaker 1: And as you said, Susie, the lower doses is preferable 261 00:12:34,360 --> 00:12:36,199 Speaker 1: because if you do look at the research, zero point 262 00:12:36,240 --> 00:12:39,840 Speaker 1: five milligrams of it produced around about four kilo weight loss, 263 00:12:39,880 --> 00:12:42,080 Speaker 1: whereas if you double that dose to a milligram of 264 00:12:42,120 --> 00:12:44,560 Speaker 1: it a week, it was only five point four kilos. 265 00:12:44,559 --> 00:12:47,800 Speaker 1: So double the dose for only one point four kilo difference. 266 00:12:47,880 --> 00:12:49,640 Speaker 1: I would, you know, my preference probably would be this 267 00:12:49,679 --> 00:12:51,960 Speaker 1: day on the lower dose and really work harder on 268 00:12:52,080 --> 00:12:55,040 Speaker 1: you know, the diet and the lifestyle and the exercise interventions. 269 00:12:55,040 --> 00:12:56,800 Speaker 1: But as you said, you've got to work hard with this. 270 00:12:56,880 --> 00:12:58,480 Speaker 1: It's not a miracle pill that you can just take 271 00:12:58,520 --> 00:13:01,040 Speaker 1: and hope for help for the results. Hard work really 272 00:13:01,120 --> 00:13:02,880 Speaker 1: does count with this as well. So it's really only 273 00:13:02,880 --> 00:13:05,440 Speaker 1: for our motivated clients who are willing to do the work. 274 00:13:05,440 --> 00:13:07,040 Speaker 1: They're the ones who are going to see that, you know, 275 00:13:07,080 --> 00:13:10,200 Speaker 1: the really great benefits long term from this type of medication. 276 00:13:10,000 --> 00:13:12,640 Speaker 2: Because it's not inexpensive if you don't have it at 277 00:13:12,640 --> 00:13:16,120 Speaker 2: a subsidized rate, like I'm thinking, it's a few hundred 278 00:13:16,160 --> 00:13:19,120 Speaker 2: dollars a month, So it is a big commitment. If 279 00:13:19,120 --> 00:13:20,400 Speaker 2: you're going to take it, you want to take it 280 00:13:20,440 --> 00:13:22,760 Speaker 2: properly because you know the costs will add up over 281 00:13:22,800 --> 00:13:24,960 Speaker 2: a period of time. It's a serious medication and you 282 00:13:25,000 --> 00:13:26,800 Speaker 2: want to be able to commit to it and take 283 00:13:26,800 --> 00:13:29,160 Speaker 2: it properly because, yeah, it's not something that you can 284 00:13:29,520 --> 00:13:31,200 Speaker 2: a few dollars, you know, as I said, it's several 285 00:13:31,240 --> 00:13:34,200 Speaker 2: couple hundred dollars a month at a minimum. All right, Well, 286 00:13:34,360 --> 00:13:37,920 Speaker 2: we're slowly getting back into the office. As we move 287 00:13:37,960 --> 00:13:42,360 Speaker 2: on slowly through COVID, and indeed, I myself, working at 288 00:13:42,360 --> 00:13:45,959 Speaker 2: a shopping center, I'm very aware of food court options, 289 00:13:46,760 --> 00:13:48,800 Speaker 2: and so we thought, as you know, people get back 290 00:13:48,800 --> 00:13:50,680 Speaker 2: into the swing of normal routine, it might be a 291 00:13:50,679 --> 00:13:53,200 Speaker 2: good opportunity to look at what actually goes on in 292 00:13:53,200 --> 00:13:55,760 Speaker 2: the food court. Because when you walk through a food 293 00:13:55,760 --> 00:13:58,360 Speaker 2: court at breakfast all lunch time, there's a huge array 294 00:13:58,440 --> 00:14:02,319 Speaker 2: of beautiful food display that look bright and colorful. And 295 00:14:02,400 --> 00:14:04,439 Speaker 2: I know myself, I often have clients who'll say that 296 00:14:04,480 --> 00:14:06,280 Speaker 2: they've picked up a salad at the food court or 297 00:14:06,320 --> 00:14:10,080 Speaker 2: even a sandwich. And then a few years ago, for Sunrise, 298 00:14:10,720 --> 00:14:13,439 Speaker 2: we went into the food court at Martin Place, there's 299 00:14:13,480 --> 00:14:16,000 Speaker 2: a big food court underneath the train station, and I 300 00:14:16,240 --> 00:14:19,520 Speaker 2: bought the kind of most common foods that you get 301 00:14:19,520 --> 00:14:21,080 Speaker 2: when people go to the food court, So you know, 302 00:14:21,160 --> 00:14:26,200 Speaker 2: the schnitty sandwich, the stir fry, the noodle boxes, the 303 00:14:26,360 --> 00:14:29,840 Speaker 2: chicken caesar, the sushi plate, you know, the popular kind 304 00:14:29,840 --> 00:14:33,040 Speaker 2: of options that people really are drawn to in the 305 00:14:33,040 --> 00:14:35,280 Speaker 2: food court. And what I did was I took them 306 00:14:35,280 --> 00:14:37,880 Speaker 2: home and I opened them all up and I weighed 307 00:14:37,920 --> 00:14:42,280 Speaker 2: so the portions of protein, estimated the amount of avocado cheese, 308 00:14:43,000 --> 00:14:47,120 Speaker 2: and on average lean. The results suggested that you're looking 309 00:14:47,160 --> 00:14:49,480 Speaker 2: at a six to eight hundred calorie lunch at a 310 00:14:49,520 --> 00:14:54,160 Speaker 2: minimum when you're choosing sort of those popular options. So 311 00:14:54,520 --> 00:14:57,000 Speaker 2: we thought it was worth having a chat about the worst, 312 00:14:57,160 --> 00:14:58,880 Speaker 2: but also what are the best ones? You know, if 313 00:14:58,880 --> 00:15:00,520 Speaker 2: you and I went into the food court, what would 314 00:15:01,120 --> 00:15:03,760 Speaker 2: what would be potentially buy. So as soon as you're 315 00:15:03,800 --> 00:15:06,840 Speaker 2: looking at anything fried, so anything with a Schitzel in it, 316 00:15:06,840 --> 00:15:10,400 Speaker 2: and anything with Turkish bread, any lug any salads with 317 00:15:10,440 --> 00:15:15,720 Speaker 2: a pesto dressing, a creamy dressing, fast food meals, anything 318 00:15:15,760 --> 00:15:17,600 Speaker 2: like that, you're looking at least six hundred, if not 319 00:15:17,640 --> 00:15:21,400 Speaker 2: eight hundred calories and sort of quite high fat generally too, 320 00:15:21,440 --> 00:15:23,560 Speaker 2: because that's how they get their flavor, you know, loads 321 00:15:23,560 --> 00:15:27,360 Speaker 2: of mayo and avocado and cheese and extra sauces and 322 00:15:27,680 --> 00:15:30,080 Speaker 2: really adds up to you know, being sixty someone's eighty 323 00:15:30,080 --> 00:15:32,680 Speaker 2: grams of fat perserve, which is what you've prescribed for 324 00:15:32,720 --> 00:15:34,920 Speaker 2: a day, and it's about double. I always said to 325 00:15:34,960 --> 00:15:37,080 Speaker 2: my clients it's about double the calories of the lunch 326 00:15:37,160 --> 00:15:39,720 Speaker 2: you would prepare at home. Now, I say, I'd much 327 00:15:39,720 --> 00:15:43,320 Speaker 2: preferred to bring your lunch absolutely, But if you really 328 00:15:43,400 --> 00:15:45,120 Speaker 2: want to have a food cought or you've forgotten it. 329 00:15:45,160 --> 00:15:47,120 Speaker 2: You want to know. First of all, my advice is 330 00:15:47,160 --> 00:15:50,440 Speaker 2: to avoid anything fried. That's the first thing. So deep 331 00:15:50,480 --> 00:15:53,840 Speaker 2: fried food, schnitzel, crumb, that straightaway is a bit of 332 00:15:53,880 --> 00:15:56,800 Speaker 2: a red flag when it comes to what's healthy. And 333 00:15:56,880 --> 00:16:00,640 Speaker 2: my other first step away from is Turkish bread. I 334 00:16:00,680 --> 00:16:02,720 Speaker 2: would say that Turkish bread would go close to my 335 00:16:02,760 --> 00:16:06,440 Speaker 2: most hated item in the supermarket and on menus because 336 00:16:06,440 --> 00:16:10,840 Speaker 2: it's so nutritionally poor in terms of carbohydrate load, Like 337 00:16:11,160 --> 00:16:13,440 Speaker 2: a serve of Turkish totally and is like eighty grams 338 00:16:13,440 --> 00:16:16,320 Speaker 2: of carbohydrate, Like it's just so bad for ust. And 339 00:16:16,360 --> 00:16:19,320 Speaker 2: it's all white, like I really, and that's what all 340 00:16:19,320 --> 00:16:21,080 Speaker 2: the sandwiches and the food court are made of. I 341 00:16:21,120 --> 00:16:26,240 Speaker 2: find it really distressing. So anything those big Turkish breads 342 00:16:26,320 --> 00:16:28,640 Speaker 2: or even the wraps, they're too big, Like that's double 343 00:16:28,680 --> 00:16:30,360 Speaker 2: the size of a rap. So if you can go 344 00:16:30,400 --> 00:16:33,760 Speaker 2: and get an old school sandwich made on little slices 345 00:16:33,800 --> 00:16:35,800 Speaker 2: of multi grain, or at least if you're having a 346 00:16:35,800 --> 00:16:39,080 Speaker 2: big wrap, have half at lunch and half in the afternoon. 347 00:16:39,480 --> 00:16:41,440 Speaker 2: There are a couple of tips, but in general, my 348 00:16:41,440 --> 00:16:43,440 Speaker 2: feedback is they're just too big. I don't know, what 349 00:16:43,440 --> 00:16:44,720 Speaker 2: do you think, am I being too harsh? 350 00:16:44,840 --> 00:16:46,160 Speaker 1: I mean, I think it depends on the type of 351 00:16:46,160 --> 00:16:48,520 Speaker 1: person listening, right, We can never give advice for absolutely 352 00:16:48,520 --> 00:16:50,880 Speaker 1: everybody out there. If you're tall, if you're active, if 353 00:16:50,920 --> 00:16:53,080 Speaker 1: you're a larger body in a larger frame, yeah, sure, 354 00:16:53,080 --> 00:16:55,200 Speaker 1: perhaps you can get away with the extra energy. But 355 00:16:55,320 --> 00:16:57,600 Speaker 1: if you're someone who's five p two listening and you 356 00:16:57,640 --> 00:16:59,800 Speaker 1: work out twice a week and you have a desk job, 357 00:17:00,040 --> 00:17:02,440 Speaker 1: well you're just not going to need that amount of energy. 358 00:17:02,520 --> 00:17:05,920 Speaker 1: So I think it really does depend on the listener. 359 00:17:06,160 --> 00:17:09,720 Speaker 1: But also I think you've given some good points. But 360 00:17:09,840 --> 00:17:11,919 Speaker 1: I think when it comes to food called options, Susie, 361 00:17:11,920 --> 00:17:14,679 Speaker 1: my probably most hated option is the chicken sees a salad. 362 00:17:14,840 --> 00:17:18,040 Speaker 1: And before you know, everybody who shoots me down, I 363 00:17:18,080 --> 00:17:19,840 Speaker 1: really honestly think that the only thing healthy and a 364 00:17:19,920 --> 00:17:21,919 Speaker 1: chicken sees a salad is the lettuce. Like, that's the 365 00:17:21,920 --> 00:17:24,360 Speaker 1: only part of the salad about You've got lettuce, You've 366 00:17:24,359 --> 00:17:26,199 Speaker 1: got chicken and egg, which is fine, but you know 367 00:17:26,240 --> 00:17:28,679 Speaker 1: we don't need double protein. You've got bacon, you've got 368 00:17:28,760 --> 00:17:31,240 Speaker 1: deep fried croutons, you've got cheese, you've got a creamy 369 00:17:31,359 --> 00:17:34,000 Speaker 1: like it's drowned in creamy dressing. And then there's oh, 370 00:17:34,119 --> 00:17:36,600 Speaker 1: gross anchovies on top as well, which I absolutely hate, 371 00:17:36,640 --> 00:17:39,200 Speaker 1: but if they're your property, no worries. For me. That's 372 00:17:39,200 --> 00:17:41,239 Speaker 1: my most hated food called option Susie, And for so 373 00:17:41,280 --> 00:17:43,480 Speaker 1: many of my clients when they first start working with me, 374 00:17:44,440 --> 00:17:45,560 Speaker 1: if they don't want to sort of send me a 375 00:17:45,600 --> 00:17:47,199 Speaker 1: message and say, hey, what's a good option here, they 376 00:17:47,280 --> 00:17:48,720 Speaker 1: send me a message after and they go, oh, I 377 00:17:48,760 --> 00:17:51,400 Speaker 1: chose a really healthy lunch. And inside I'm like, no, 378 00:17:51,480 --> 00:17:53,080 Speaker 1: why didn't you message me first and we could to 379 00:17:53,160 --> 00:17:55,200 Speaker 1: chat it through it Because for some reason, I think 380 00:17:55,240 --> 00:17:57,160 Speaker 1: we just see the name salad and we think, oh, 381 00:17:57,160 --> 00:17:59,200 Speaker 1: that's got to be a great option. And pretty much 382 00:17:59,200 --> 00:18:01,760 Speaker 1: any every menu you look at, the first salad available 383 00:18:01,840 --> 00:18:03,520 Speaker 1: is a chicken caesar salad. So I want to pour 384 00:18:03,560 --> 00:18:06,240 Speaker 1: my hair out because it is absolutely not a good option. 385 00:18:06,280 --> 00:18:08,840 Speaker 1: And in most cases, Susi contains as many calories as 386 00:18:08,880 --> 00:18:11,080 Speaker 1: if you went to McDonald's and got a burger and fries, 387 00:18:11,280 --> 00:18:13,159 Speaker 1: which yeah, sure you're getting some lettuce in there, but 388 00:18:13,160 --> 00:18:15,080 Speaker 1: you're also getting some lettuce in a hamburger. It's really 389 00:18:15,160 --> 00:18:17,440 Speaker 1: no different in my opinion. You might just get a 390 00:18:17,440 --> 00:18:19,640 Speaker 1: little bit extra lettuce, So for me, that's my most 391 00:18:19,680 --> 00:18:22,840 Speaker 1: hated option. And then also things like you know when 392 00:18:22,880 --> 00:18:25,040 Speaker 1: they say that the pasta salad and the potato salad, 393 00:18:25,040 --> 00:18:28,800 Speaker 1: you know, people might get a vegetarian pesto pasta salad. 394 00:18:28,880 --> 00:18:31,200 Speaker 1: You've got pesto, which is wonderful, but it's also quite 395 00:18:31,280 --> 00:18:33,080 Speaker 1: high in fact because it's made on nuts and oil. 396 00:18:33,280 --> 00:18:35,719 Speaker 1: And then you've basically got a pasta or potato salad 397 00:18:35,760 --> 00:18:38,280 Speaker 1: with that, which is a huge amount of carbohydrates. And 398 00:18:38,280 --> 00:18:42,199 Speaker 1: again there's not real any vegetable volume bulk there and 399 00:18:42,240 --> 00:18:45,000 Speaker 1: there's no real protein there either, So it might sound 400 00:18:45,040 --> 00:18:47,000 Speaker 1: like a great option on paper. There's absolutely nothing wrong 401 00:18:47,040 --> 00:18:48,680 Speaker 1: with having a bit of pasta a bit of potato, 402 00:18:48,880 --> 00:18:51,480 Speaker 1: but we're just overdoing our portions. It's drowned in a 403 00:18:51,520 --> 00:18:54,320 Speaker 1: really high fat sort of dressing. It's either pestab or 404 00:18:54,320 --> 00:18:58,000 Speaker 1: mayonnaise base. And again we're getting no nonstarchy vegetables, which 405 00:18:58,040 --> 00:19:00,560 Speaker 1: you know, Susie from the podcast, well you always say two, three, 406 00:19:00,640 --> 00:19:03,600 Speaker 1: four cups of colorful salads and veggies. Those potato on 407 00:19:03,640 --> 00:19:07,320 Speaker 1: pasta salad options are not really salads, let's be completely honest, 408 00:19:07,480 --> 00:19:09,760 Speaker 1: And they just don't have that vegetable box. So they're 409 00:19:09,800 --> 00:19:12,880 Speaker 1: sort of my too what I would call redd Nogo 410 00:19:12,920 --> 00:19:15,320 Speaker 1: food called options. Unless you know you're trying to gain weight, 411 00:19:15,359 --> 00:19:17,800 Speaker 1: they're wonderful options, but if the goal is about lost 412 00:19:17,920 --> 00:19:20,000 Speaker 1: of the goal is just generally help. They're sort of 413 00:19:20,119 --> 00:19:21,639 Speaker 1: my two options that I'm not so much of a 414 00:19:21,680 --> 00:19:24,040 Speaker 1: fan of, but to flip the script and the ones 415 00:19:24,040 --> 00:19:25,920 Speaker 1: that I do love. If I was to walk into 416 00:19:25,960 --> 00:19:27,760 Speaker 1: a food court, or if I was to send a 417 00:19:27,760 --> 00:19:30,800 Speaker 1: client into the food court, Susie, my four favorite options 418 00:19:30,840 --> 00:19:34,199 Speaker 1: are a Vietnamese rice noodle salad bowl. I love. I 419 00:19:34,240 --> 00:19:36,240 Speaker 1: love those ones. They're beautiful, they're fresh, they use a 420 00:19:36,240 --> 00:19:38,800 Speaker 1: lot of fresh herbs, the dressing is quite light, and 421 00:19:38,840 --> 00:19:41,000 Speaker 1: there's a lot more sort of vegetable volume box. They're 422 00:19:41,040 --> 00:19:42,840 Speaker 1: generally you also got some noodles in there, but they've 423 00:19:42,840 --> 00:19:45,840 Speaker 1: also got some lettuce, some cucumbers, some carrots. There's a 424 00:19:45,880 --> 00:19:47,760 Speaker 1: little bit of sort of grilled chicken or grilled tofu 425 00:19:47,920 --> 00:19:50,399 Speaker 1: or something, so some good protein and then it's you know, 426 00:19:50,400 --> 00:19:52,399 Speaker 1: it's a nice and lighter option. It's not drowned in 427 00:19:52,480 --> 00:19:55,080 Speaker 1: creamy dressing. The dressing is generally but of soil or 428 00:19:55,160 --> 00:19:57,640 Speaker 1: fish sauce or something like that, and then what goes 429 00:19:57,680 --> 00:19:59,760 Speaker 1: hand in hand in that is some beautiful rice, paper 430 00:19:59,840 --> 00:20:02,040 Speaker 1: role or depending on where around the world that you live, 431 00:20:02,080 --> 00:20:03,840 Speaker 1: and you might know them as summer rolls. There are 432 00:20:03,840 --> 00:20:07,360 Speaker 1: also some wonderful lighter options compared to something like sushi. 433 00:20:07,840 --> 00:20:09,560 Speaker 1: I'm a big fan of subway, Susie. I don't know 434 00:20:09,600 --> 00:20:11,959 Speaker 1: about you. I think that the a six inch subway 435 00:20:11,960 --> 00:20:13,639 Speaker 1: for the person, or if you're superactive and you're a 436 00:20:13,640 --> 00:20:16,000 Speaker 1: bit bigger, even twelve inches. I eat a twelve inch 437 00:20:16,040 --> 00:20:19,000 Speaker 1: I am six foot one though, to preference that, But 438 00:20:19,080 --> 00:20:21,240 Speaker 1: I think subway can be a really great option load up. 439 00:20:21,280 --> 00:20:23,000 Speaker 1: You can ask for as many veggies and salads as 440 00:20:23,000 --> 00:20:25,240 Speaker 1: possible and they can't say no subway, so I always 441 00:20:25,240 --> 00:20:28,240 Speaker 1: have their salads falling off the roll. And my last option, Susi, 442 00:20:28,320 --> 00:20:30,360 Speaker 1: is a lovely poke bowl, which I love to get 443 00:20:30,520 --> 00:20:32,879 Speaker 1: a bit of salmon or or some tuna in that 444 00:20:32,880 --> 00:20:35,080 Speaker 1: one as well, so that they're my preferences, and those 445 00:20:35,080 --> 00:20:37,359 Speaker 1: sort of build your own sort of poke bowls or 446 00:20:37,400 --> 00:20:39,439 Speaker 1: Mexican bowls are really great options because you can kind 447 00:20:39,480 --> 00:20:41,440 Speaker 1: of control what goes in there. You pick your base, 448 00:20:41,560 --> 00:20:43,479 Speaker 1: you can pick some carbs, you can pick some greens. 449 00:20:43,640 --> 00:20:45,560 Speaker 1: You pick your protein, you pick your sauces and your 450 00:20:45,560 --> 00:20:47,560 Speaker 1: extra veggies that go in there. So I think the 451 00:20:47,600 --> 00:20:49,679 Speaker 1: options where you can sort of pick and choose are 452 00:20:49,720 --> 00:20:52,000 Speaker 1: the better ones than the food caught versus just buying 453 00:20:52,040 --> 00:20:54,320 Speaker 1: things from the cabinet or from the window that are 454 00:20:54,320 --> 00:20:56,600 Speaker 1: already pre made. You don't have much control around what 455 00:20:56,640 --> 00:20:58,960 Speaker 1: goes into them. Sure, they're a little bit easier because 456 00:20:58,960 --> 00:21:01,480 Speaker 1: they're fast. If you're on a time limit, they're the 457 00:21:01,520 --> 00:21:03,440 Speaker 1: fastest options. But I think if you've got a little 458 00:21:03,440 --> 00:21:05,320 Speaker 1: bit of extra time up to sleep, trying to find 459 00:21:05,320 --> 00:21:07,439 Speaker 1: somewhere where it's like a build your own type of 460 00:21:07,520 --> 00:21:10,000 Speaker 1: bowl or sandwich is going to be much better for you. 461 00:21:10,040 --> 00:21:12,439 Speaker 2: Mine are very similar to yours. So I love the 462 00:21:12,600 --> 00:21:16,640 Speaker 2: roll low carb rice paper rolls because they've got such 463 00:21:16,640 --> 00:21:19,200 Speaker 2: a good amount of chicken or tofu or barrel mundy 464 00:21:19,200 --> 00:21:22,280 Speaker 2: and then with lashings of salad. Now, admittedly the sauces 465 00:21:22,280 --> 00:21:25,119 Speaker 2: are a bit salty, but overall they're a really great choice. 466 00:21:25,320 --> 00:21:27,880 Speaker 2: Or for people who have higher energy requirements, you don't 467 00:21:27,880 --> 00:21:30,879 Speaker 2: even need the lower carb ones. Of course, you can 468 00:21:30,920 --> 00:21:32,920 Speaker 2: get away with the noodles. They're really fresh. I love 469 00:21:32,960 --> 00:21:35,800 Speaker 2: a naked burrito bowl so that way you can get 470 00:21:35,840 --> 00:21:38,120 Speaker 2: and I often say ditch the rice, ditch the white 471 00:21:38,200 --> 00:21:40,960 Speaker 2: rice for extra veggies or extra beans with some of 472 00:21:41,000 --> 00:21:45,639 Speaker 2: the chicken or beef shredded with a little bit of 473 00:21:45,720 --> 00:21:49,639 Speaker 2: sorcer on top. I think they're fantastic. I love a 474 00:21:49,680 --> 00:21:52,040 Speaker 2: pre a sandwich that you get made, so my go 475 00:21:52,080 --> 00:21:55,240 Speaker 2: to would be chicken, all salads on brown bread, no butter, 476 00:21:55,680 --> 00:21:57,879 Speaker 2: so I love that. Or of course, you know sashimi, 477 00:21:57,920 --> 00:22:01,000 Speaker 2: a sashimi pack with samiso and ames are well balanced 478 00:22:01,040 --> 00:22:04,040 Speaker 2: flunch too, so I think there are good choices. Or 479 00:22:04,040 --> 00:22:06,040 Speaker 2: I may even be light with some of my clients, say, 480 00:22:06,480 --> 00:22:08,560 Speaker 2: if you love a schnitzel, rather than getting the big 481 00:22:08,600 --> 00:22:12,520 Speaker 2: wrap or burger, just have the schnitzel with salad. So yes, 482 00:22:12,560 --> 00:22:14,640 Speaker 2: it's higher in fat than chicken you'd cook at home, 483 00:22:14,680 --> 00:22:17,240 Speaker 2: but at least it's basically a decent piece of chicken 484 00:22:17,280 --> 00:22:20,639 Speaker 2: with some salad as well. And still I really tastey option. 485 00:22:20,840 --> 00:22:23,359 Speaker 2: So there is some good ones there, you know, but 486 00:22:23,440 --> 00:22:25,040 Speaker 2: you do pay for it, Like, let's be honest, those 487 00:22:25,080 --> 00:22:27,119 Speaker 2: lunches are coming in at twenty dollars a serve, like 488 00:22:27,520 --> 00:22:29,560 Speaker 2: you know, they're not inexpensive, so I think that's the 489 00:22:29,600 --> 00:22:31,360 Speaker 2: other thing, keep in mind where you're spending your money 490 00:22:31,400 --> 00:22:33,000 Speaker 2: and make sure that if you are paying in the 491 00:22:33,000 --> 00:22:35,639 Speaker 2: food court, that you're paying for quality food and not 492 00:22:35,760 --> 00:22:39,320 Speaker 2: just you know, process fast and fried food, which is 493 00:22:39,359 --> 00:22:41,200 Speaker 2: really not good for us. But you're also not getting 494 00:22:41,280 --> 00:22:42,640 Speaker 2: much quality nutrition either. 495 00:22:43,359 --> 00:22:45,320 Speaker 1: And when it comes to sort of budget friendly options 496 00:22:45,320 --> 00:22:46,960 Speaker 1: as well, remember your drink bottle because a lot of 497 00:22:47,000 --> 00:22:49,240 Speaker 1: food courts actually have a water bubbler or a cold 498 00:22:49,240 --> 00:22:51,960 Speaker 1: water filter tap. And even if you're just gonna you know, water, 499 00:22:52,000 --> 00:22:53,399 Speaker 1: of course is what sus and I are going to 500 00:22:53,400 --> 00:22:55,480 Speaker 1: recommend for the top drink to go with your lunch 501 00:22:55,600 --> 00:22:57,639 Speaker 1: or go with your breakfast option. But if you're going 502 00:22:57,680 --> 00:22:59,040 Speaker 1: to pay for a bottle of water, that's you know, 503 00:22:59,080 --> 00:23:01,879 Speaker 1: four five six dollars as well, so not exactly budget friendly. 504 00:23:02,000 --> 00:23:03,800 Speaker 1: So always take a water bottle with you from your 505 00:23:03,800 --> 00:23:05,520 Speaker 1: office when you head into those sorts of places, and 506 00:23:05,560 --> 00:23:07,720 Speaker 1: you can get some nice, cold filtered water. Most of 507 00:23:07,760 --> 00:23:10,119 Speaker 1: these places have you know, cold water bubblers. Definitely take 508 00:23:10,160 --> 00:23:12,520 Speaker 1: advantage of that because it's definitely going to be your 509 00:23:12,520 --> 00:23:15,159 Speaker 1: best drink choice rather than going for a juice or 510 00:23:15,160 --> 00:23:18,080 Speaker 1: a soft drink or even something like a kipucha is 511 00:23:18,119 --> 00:23:20,760 Speaker 1: not such a bad option. But water is always going 512 00:23:20,800 --> 00:23:22,560 Speaker 1: to be our number one recommendation. And if you're going 513 00:23:22,560 --> 00:23:25,080 Speaker 1: to spend four, five six dollars on a bottle of water, 514 00:23:25,320 --> 00:23:27,400 Speaker 1: you know, the bottle of self contributes to landfill, which 515 00:23:27,400 --> 00:23:30,120 Speaker 1: we're you know, we're not recommending. So we're always recommending 516 00:23:30,160 --> 00:23:32,920 Speaker 1: sort of the more environmentally friendly conscious options. So don't 517 00:23:32,920 --> 00:23:34,680 Speaker 1: forget you drink bottles if you're heading into the food 518 00:23:34,720 --> 00:23:35,280 Speaker 1: courts as well. 519 00:23:35,359 --> 00:23:35,880 Speaker 2: A good tip. 520 00:23:36,000 --> 00:23:38,680 Speaker 1: Wonderful, all right, Suzy, Well, our final segment of the week. 521 00:23:39,080 --> 00:23:41,560 Speaker 1: It's a listener question that's come up time and time again, 522 00:23:41,760 --> 00:23:43,800 Speaker 1: and thank you for sending all your listener questions into 523 00:23:43,880 --> 00:23:46,560 Speaker 1: us through email or through Instagram. We do note them 524 00:23:46,560 --> 00:23:48,399 Speaker 1: more down. We have got quite a few, and we 525 00:23:48,480 --> 00:23:50,880 Speaker 1: basically Susie and I choose the questions that we're sort 526 00:23:50,920 --> 00:23:53,639 Speaker 1: of getting us the most, if that makes sense. So 527 00:23:53,800 --> 00:23:55,560 Speaker 1: we really want to try and help as many listeners 528 00:23:55,600 --> 00:23:57,600 Speaker 1: as possible. So if we haven't got to your question yet, 529 00:23:57,640 --> 00:24:00,399 Speaker 1: we do apologize. We do have probably close to one 530 00:24:00,480 --> 00:24:02,800 Speaker 1: hundred now, SUSI that we're slowly making our way through. 531 00:24:03,040 --> 00:24:04,679 Speaker 1: But this is a topic that's come up time and 532 00:24:04,720 --> 00:24:07,879 Speaker 1: time again, and it's Essentially, why do I eat healthy 533 00:24:07,960 --> 00:24:10,760 Speaker 1: during the day but want to raid the pantry at nighttime? 534 00:24:10,840 --> 00:24:12,720 Speaker 1: Or how do I stop that after dinner eating? Or 535 00:24:12,720 --> 00:24:15,639 Speaker 1: what happens? Why do I get so hungry after dinner? 536 00:24:16,040 --> 00:24:19,159 Speaker 1: So I think there's probably a few things going on here, Susie. 537 00:24:19,160 --> 00:24:21,080 Speaker 1: And I'll start off by saying that a lot of 538 00:24:21,320 --> 00:24:24,000 Speaker 1: people are not eating enough throughout the day, whether they're 539 00:24:24,040 --> 00:24:26,760 Speaker 1: just trying to I guess diet and keep their calories 540 00:24:26,760 --> 00:24:28,840 Speaker 1: super low throughout the day, or on the flip side 541 00:24:28,880 --> 00:24:31,320 Speaker 1: of that, whether they're just so busy with work or 542 00:24:31,440 --> 00:24:33,560 Speaker 1: kids or whatever they might be doing, they sort of 543 00:24:33,600 --> 00:24:36,240 Speaker 1: just kind of forget to eat. I've never been that person. 544 00:24:36,400 --> 00:24:38,680 Speaker 1: I never forget to eat, Susie. But I do understand 545 00:24:38,680 --> 00:24:40,639 Speaker 1: that some people are so busy that they don't have 546 00:24:40,760 --> 00:24:42,960 Speaker 1: time to stop, or they just generally they don't have 547 00:24:43,000 --> 00:24:45,639 Speaker 1: those hunger sensations, so they don't get those cues. Therefore 548 00:24:45,680 --> 00:24:47,359 Speaker 1: they don't eat. They look at the clock and it's, oh, 549 00:24:47,359 --> 00:24:49,480 Speaker 1: my goodness, it's six pm. I barely eaten all day. 550 00:24:49,720 --> 00:24:51,399 Speaker 1: So I think that's one thing, is when we're not 551 00:24:51,960 --> 00:24:54,760 Speaker 1: eating regularly enough throughout the day or eating just enough 552 00:24:54,760 --> 00:24:57,200 Speaker 1: calories in general, throughout the day. Of course, our body's 553 00:24:57,240 --> 00:24:59,480 Speaker 1: going to turn around and tell us at nighttime, hey, 554 00:24:59,520 --> 00:25:01,359 Speaker 1: I need more. And if you're slowing down, if the 555 00:25:01,400 --> 00:25:03,680 Speaker 1: kids are in bed, or you've stopped working, you finally 556 00:25:03,880 --> 00:25:06,400 Speaker 1: flop down on the couch after a huge day, and 557 00:25:06,480 --> 00:25:08,560 Speaker 1: then you start listening to your body and you go, hey, 558 00:25:08,600 --> 00:25:11,359 Speaker 1: am I actually really hungry. That's where I think a 559 00:25:11,400 --> 00:25:13,960 Speaker 1: lot of that overeating at nighttime comes from. But I 560 00:25:14,000 --> 00:25:16,040 Speaker 1: also think that some of that eating at nighttime is 561 00:25:16,080 --> 00:25:18,080 Speaker 1: linked to habits and from a lot of my clients. 562 00:25:18,080 --> 00:25:20,600 Speaker 1: If we actually stop and tune into our bodies. When 563 00:25:20,600 --> 00:25:23,560 Speaker 1: I say to them, are you actually physically hungry? Would 564 00:25:23,600 --> 00:25:25,600 Speaker 1: you go and have a second portion of the dinner 565 00:25:25,600 --> 00:25:27,720 Speaker 1: that you just ate? Nine times out of ten, the 566 00:25:27,760 --> 00:25:29,680 Speaker 1: answer is no. So that tells me that it's more 567 00:25:29,680 --> 00:25:32,960 Speaker 1: of that habit type eating. They're not physically hungry, they 568 00:25:33,040 --> 00:25:35,120 Speaker 1: just feel like they need it, or their brain saying 569 00:25:35,119 --> 00:25:37,320 Speaker 1: to them, I need something more, I need something sweet, 570 00:25:37,440 --> 00:25:39,600 Speaker 1: or what next? And I think for a lot of us, 571 00:25:39,640 --> 00:25:42,879 Speaker 1: it's that non mindful type eating, or because it is 572 00:25:42,920 --> 00:25:44,960 Speaker 1: a habit, we're used to flopping down in front of 573 00:25:44,960 --> 00:25:47,320 Speaker 1: the TV and then our bodies or our brain is like, 574 00:25:47,359 --> 00:25:50,000 Speaker 1: what next. So I think that trying to break that 575 00:25:50,600 --> 00:25:53,080 Speaker 1: pattern after dinner is really really helpful. So I like 576 00:25:53,119 --> 00:25:55,480 Speaker 1: to say to my clients, instead of going having dinner, 577 00:25:55,640 --> 00:25:57,640 Speaker 1: dumping your plate in the dishwasher, and then sitting down 578 00:25:57,640 --> 00:26:00,880 Speaker 1: in front of Netflix, try to break that the behavior 579 00:26:00,920 --> 00:26:02,800 Speaker 1: and try something new. So go out for an after 580 00:26:02,800 --> 00:26:06,080 Speaker 1: dinner walk. Go and call your mum. I'm sure she'd 581 00:26:06,080 --> 00:26:07,760 Speaker 1: love to receive a phone call from you. Go and 582 00:26:07,800 --> 00:26:10,560 Speaker 1: do some you know, paperwork, or go and brush your teeth. 583 00:26:10,720 --> 00:26:13,600 Speaker 1: Just try to do something that sort of breaks that habit. Therefore, 584 00:26:13,640 --> 00:26:16,440 Speaker 1: your brain doesn't get into those automatic thinking patterns where 585 00:26:16,480 --> 00:26:19,679 Speaker 1: it goes dinner, sweets or dinner, something extra dinner, now 586 00:26:19,760 --> 00:26:21,520 Speaker 1: time to snack. We just want to try and put 587 00:26:21,560 --> 00:26:23,640 Speaker 1: something in between there and break that habit of going 588 00:26:23,640 --> 00:26:25,920 Speaker 1: straight to the TV or straight onto our phone or 589 00:26:25,920 --> 00:26:28,320 Speaker 1: straight onto emails, whatever it is we're normally used to doing. 590 00:26:28,560 --> 00:26:30,680 Speaker 1: Try to do something different with that. And I really 591 00:26:30,760 --> 00:26:33,480 Speaker 1: find that that's helpful for the more habit type eating 592 00:26:33,520 --> 00:26:35,119 Speaker 1: after dinner. What do you think do you think some 593 00:26:35,160 --> 00:26:36,960 Speaker 1: of its habit or some of it's genuine sort of 594 00:26:37,000 --> 00:26:38,280 Speaker 1: true hunger Susie, Oh. 595 00:26:38,200 --> 00:26:40,919 Speaker 2: I don't think it's hunger. I think it's very rarely hunger. 596 00:26:41,560 --> 00:26:45,280 Speaker 2: I think there's a type of pattern if clients are 597 00:26:45,320 --> 00:26:48,840 Speaker 2: trying to avoid carbohydrate at nighttime and feel unsatisfied, indeed, 598 00:26:48,880 --> 00:26:51,840 Speaker 2: I think that makes them crave something kind of sweet. 599 00:26:52,600 --> 00:26:54,960 Speaker 2: I think a lot of it's programming. And if you 600 00:26:55,200 --> 00:26:57,879 Speaker 2: are buying foods that are tempting after dinner and have 601 00:26:57,960 --> 00:27:00,560 Speaker 2: them in the house and you have them every night, 602 00:27:00,920 --> 00:27:05,080 Speaker 2: we know from behavioral research that the brain, even physiological research, 603 00:27:05,119 --> 00:27:07,679 Speaker 2: the brain's looking for that hit. So I think the 604 00:27:07,760 --> 00:27:10,280 Speaker 2: way I spend time with clients working out if there's 605 00:27:10,280 --> 00:27:13,479 Speaker 2: someone who can control themselves or not. Because if they 606 00:27:13,520 --> 00:27:16,240 Speaker 2: can control themselves and have something in a portion control 607 00:27:16,280 --> 00:27:19,520 Speaker 2: that they enjoy and get pleasure from, no problem. But 608 00:27:19,640 --> 00:27:22,440 Speaker 2: if ultimately they're playing mind games where they say, no, 609 00:27:22,480 --> 00:27:23,919 Speaker 2: I'm not gonna have tim Tams, No, I'm not going 610 00:27:23,960 --> 00:27:25,680 Speaker 2: to have tim Tams, and then they end up, well, 611 00:27:25,680 --> 00:27:27,800 Speaker 2: they've bought the tim Tams to start with, and then 612 00:27:27,840 --> 00:27:29,639 Speaker 2: they end up eating half the packet and then feeling 613 00:27:29,640 --> 00:27:32,679 Speaker 2: guilty about it, they probably do need an intervention to 614 00:27:32,720 --> 00:27:35,760 Speaker 2: take control of it. So that may be first of all, 615 00:27:35,800 --> 00:27:37,879 Speaker 2: making sure there's none of the stimulus in the house, 616 00:27:38,280 --> 00:27:40,720 Speaker 2: but two getting those around them on board, because if 617 00:27:40,720 --> 00:27:43,400 Speaker 2: your partner or kids are eating rubbish after dinner, it's 618 00:27:43,400 --> 00:27:45,960 Speaker 2: going to be really difficult to avoid it. And then 619 00:27:46,080 --> 00:27:48,880 Speaker 2: third is you described looking at those interventions, how can 620 00:27:48,920 --> 00:27:51,600 Speaker 2: you change the association so all of a sudden you're 621 00:27:51,640 --> 00:27:54,600 Speaker 2: not home, that you don't have anything really that you 622 00:27:54,680 --> 00:27:57,159 Speaker 2: can have, or you know, to work out what's the 623 00:27:57,200 --> 00:28:00,400 Speaker 2: best management plan for you. A couple of other little 624 00:28:00,400 --> 00:28:02,840 Speaker 2: tricks with it. The peppermint tea or changing the taste 625 00:28:02,840 --> 00:28:05,480 Speaker 2: of your mouth with mince can help. Brushing the teeth 626 00:28:05,480 --> 00:28:07,639 Speaker 2: and having an eating cutoff time. So that's it for 627 00:28:07,680 --> 00:28:10,959 Speaker 2: the day. But if you're someone who actively avoids carbohydrate 628 00:28:11,040 --> 00:28:15,000 Speaker 2: at dinner, so if refuses or potatoes, sweet potato, corn 629 00:28:15,160 --> 00:28:18,120 Speaker 2: rice pasta and then end up eating three or four 630 00:28:18,160 --> 00:28:21,800 Speaker 2: hundred calories worth of crap, you're probably better to put 631 00:28:21,840 --> 00:28:23,760 Speaker 2: a little bit of carbohydrate back in and you'll find 632 00:28:23,800 --> 00:28:26,440 Speaker 2: you don't crave those foods as much. So it's really 633 00:28:26,480 --> 00:28:29,280 Speaker 2: taking a look at what's going on. Is it somewhat 634 00:28:29,320 --> 00:28:33,120 Speaker 2: because you're restricting that you're ending up over eating. How 635 00:28:33,119 --> 00:28:34,920 Speaker 2: can you take control of that? And I use someone 636 00:28:34,960 --> 00:28:37,360 Speaker 2: who needs to go cold turkey, or can you regulate 637 00:28:37,359 --> 00:28:40,080 Speaker 2: it yourself so that you feel in control and enjoy 638 00:28:40,120 --> 00:28:42,880 Speaker 2: foods that you like eating rather than just mindlessly munching 639 00:28:42,920 --> 00:28:46,040 Speaker 2: on high calorie food because you're playing mind games with yourself. 640 00:28:46,880 --> 00:28:49,760 Speaker 1: I think probably the most important question if our clients 641 00:28:49,760 --> 00:28:52,000 Speaker 1: were to take a step back, it's the age old question. 642 00:28:52,120 --> 00:28:54,280 Speaker 1: Am I actually really hungry? I think that's the first 643 00:28:54,280 --> 00:28:57,400 Speaker 1: thing to recognize. And if you're not hungry, then it 644 00:28:57,480 --> 00:28:59,480 Speaker 1: is sort of some of the strategies you suggested, Susie. 645 00:28:59,480 --> 00:29:01,760 Speaker 1: But if you are hungry, ask yourself, why are you 646 00:29:01,840 --> 00:29:04,480 Speaker 1: eating enough throughout the day? Was your dinner? You know? 647 00:29:04,520 --> 00:29:06,520 Speaker 1: Did your dinner have enough food in it? Or do 648 00:29:06,600 --> 00:29:09,520 Speaker 1: you just have higher requirements because of you know, whatever reason. 649 00:29:09,600 --> 00:29:11,719 Speaker 1: But I do think that, as you said, Zuzi, if 650 00:29:11,720 --> 00:29:13,520 Speaker 1: it comes down to the fact that you're not hungry 651 00:29:13,520 --> 00:29:16,720 Speaker 1: but you do generally enjoy something, we'll budget and allow 652 00:29:16,800 --> 00:29:19,120 Speaker 1: for a small snack out to dinner. But if it's 653 00:29:19,120 --> 00:29:20,800 Speaker 1: not something that you want to do, if you don't 654 00:29:20,840 --> 00:29:23,400 Speaker 1: want to actually eat anything after dinner, then it is 655 00:29:23,520 --> 00:29:26,360 Speaker 1: I think trying to break that habit based pathway where 656 00:29:26,400 --> 00:29:27,960 Speaker 1: then we go and we do something different, We go 657 00:29:28,000 --> 00:29:29,840 Speaker 1: and we brush our teeth, we go for a little warp, 658 00:29:30,040 --> 00:29:31,720 Speaker 1: we go and we call a friend, or we go 659 00:29:31,800 --> 00:29:33,680 Speaker 1: and I don't know, read the news or something in 660 00:29:33,720 --> 00:29:36,000 Speaker 1: our room versus sitting and watching the news on the couch, 661 00:29:36,040 --> 00:29:38,000 Speaker 1: whatever it might be. It's just that we have to 662 00:29:38,040 --> 00:29:40,400 Speaker 1: do something different at that time because we get into 663 00:29:40,440 --> 00:29:43,480 Speaker 1: such automatic habits that that pathway in our brain just 664 00:29:43,520 --> 00:29:46,120 Speaker 1: becomes an automatic thing where our brain goes, I need sugar, 665 00:29:46,200 --> 00:29:48,120 Speaker 1: or I need snacks, or I need food right now. 666 00:29:48,200 --> 00:29:49,920 Speaker 1: So we have to do something different, and we have 667 00:29:49,960 --> 00:29:53,400 Speaker 1: to do something that requires focus and us to be 668 00:29:53,480 --> 00:29:55,400 Speaker 1: in the moment, because that's the thing with breaking these 669 00:29:55,440 --> 00:29:58,440 Speaker 1: automatic habits is we have to do something that's intentional 670 00:29:58,520 --> 00:30:00,360 Speaker 1: and takes efforts. So I like to say to clients, 671 00:30:00,360 --> 00:30:02,560 Speaker 1: go and do something that actually challenges you. Go and 672 00:30:02,720 --> 00:30:04,320 Speaker 1: write in a journal where you actually have to think 673 00:30:04,360 --> 00:30:06,560 Speaker 1: about what you're doing. Go and do a crossword puzzle, 674 00:30:06,680 --> 00:30:09,440 Speaker 1: or you go and do a walk around the block 675 00:30:09,680 --> 00:30:11,480 Speaker 1: or a workout or something like that. We have to 676 00:30:11,520 --> 00:30:14,120 Speaker 1: do something where it takes our brain away from thinking 677 00:30:14,120 --> 00:30:17,880 Speaker 1: and obsessing about food into thinking about something else in 678 00:30:17,920 --> 00:30:19,800 Speaker 1: a much sort of healthier option, like going and doing 679 00:30:19,800 --> 00:30:22,520 Speaker 1: a crossword or going doing some paperwork, it's violin or 680 00:30:22,560 --> 00:30:26,160 Speaker 1: something that really requires that brain power to think through things. 681 00:30:26,320 --> 00:30:28,160 Speaker 1: I think is a helpful strategy for a lot of people. 682 00:30:28,160 --> 00:30:30,080 Speaker 1: And you don't have to do it forever. It's really 683 00:30:30,160 --> 00:30:32,760 Speaker 1: just a couple of really nights, or even a solid 684 00:30:32,800 --> 00:30:35,680 Speaker 1: week or two where you're doing something different for some 685 00:30:35,720 --> 00:30:38,920 Speaker 1: of those more automatic habits to become broken, for it 686 00:30:38,960 --> 00:30:41,480 Speaker 1: to be easier over time, and those feelings and those 687 00:30:41,520 --> 00:30:44,040 Speaker 1: cravings and that hunger after dinner or to ushould say 688 00:30:44,040 --> 00:30:46,120 Speaker 1: that non hunger that you feel like is hunger in 689 00:30:46,160 --> 00:30:49,520 Speaker 1: your brain to decrease over time and eventually sort of 690 00:30:49,560 --> 00:30:51,760 Speaker 1: go away. So I really do feel like it's something 691 00:30:51,760 --> 00:30:54,040 Speaker 1: that requires a lot of time and effort for a 692 00:30:54,040 --> 00:30:56,640 Speaker 1: lot of our clients, a good few weeks for a 693 00:30:56,640 --> 00:30:59,080 Speaker 1: lot of our clients to really break some of those 694 00:30:59,120 --> 00:31:01,760 Speaker 1: automatic pathways, and that after dinner eating. It's not something 695 00:31:01,760 --> 00:31:03,640 Speaker 1: you can just stay strong for a day or two 696 00:31:03,680 --> 00:31:06,280 Speaker 1: and expect that to go away. If you've had years of, 697 00:31:06,360 --> 00:31:08,400 Speaker 1: you know, habit eating after dinner, it's going to take 698 00:31:08,480 --> 00:31:10,880 Speaker 1: quite a while to break that. So give yourself time, 699 00:31:11,240 --> 00:31:12,959 Speaker 1: be kind to yourself, and see if you can have 700 00:31:13,120 --> 00:31:16,560 Speaker 1: an accountability buddy a friend or a partner or your housemate, 701 00:31:17,000 --> 00:31:18,840 Speaker 1: somebody just sort of keep you in check as well. 702 00:31:18,880 --> 00:31:20,880 Speaker 1: But if, as I said, if you are someone that 703 00:31:21,040 --> 00:31:23,520 Speaker 1: actively enjoys eating after dinner, there's nothing wrong with that. 704 00:31:23,640 --> 00:31:26,280 Speaker 1: Just budget and allow for you know, a small snack 705 00:31:26,320 --> 00:31:28,160 Speaker 1: after dinner and see if you can make that a 706 00:31:28,200 --> 00:31:30,200 Speaker 1: little bit more nutritious as well, like one or two 707 00:31:30,240 --> 00:31:32,520 Speaker 1: squares of chocolate and a little bit of fruit versus 708 00:31:32,520 --> 00:31:34,560 Speaker 1: you know, half a block of chocolate or something like that. 709 00:31:34,680 --> 00:31:37,280 Speaker 2: Definitely, And I think, just to reiterate as we wrap up, 710 00:31:37,640 --> 00:31:42,600 Speaker 2: the biggest predictor of discretionary food intake is availability. So 711 00:31:42,680 --> 00:31:44,960 Speaker 2: if you have it in the house, you will eat it, 712 00:31:45,520 --> 00:31:49,080 Speaker 2: whether you're tired, emotional, hungry, not hungry. If it's there, 713 00:31:49,120 --> 00:31:50,480 Speaker 2: you're going to have it. So if you really don't 714 00:31:50,480 --> 00:31:52,000 Speaker 2: want to, you've got to be strong and get it 715 00:31:52,040 --> 00:31:54,000 Speaker 2: out of the house. And I cannot tell you what 716 00:31:54,120 --> 00:31:56,560 Speaker 2: a barrier to success that is for so many clients, 717 00:31:56,560 --> 00:31:59,720 Speaker 2: for so many reasons. It's so simple yet so challenging. 718 00:32:00,080 --> 00:32:01,880 Speaker 2: Maybe take a moment or two to reflect on that. 719 00:32:02,040 --> 00:32:03,840 Speaker 1: Love it good food for thought to end our podcast 720 00:32:03,840 --> 00:32:06,640 Speaker 1: this week, Susie, So it brings us to the end 721 00:32:06,680 --> 00:32:08,640 Speaker 1: of the Nutrition Couch and if you guys haven't done 722 00:32:08,640 --> 00:32:11,360 Speaker 1: so already, please subscribe to the podcast and that way 723 00:32:11,440 --> 00:32:14,400 Speaker 1: we'll be delivered into your ears every Sunday and every 724 00:32:14,400 --> 00:32:17,400 Speaker 1: Wednesday for our double product review. We've also got our 725 00:32:17,440 --> 00:32:20,800 Speaker 1: Instagram and Facebook social pages running. We're at the Nutrition 726 00:32:20,960 --> 00:32:24,200 Speaker 1: Couch podcast. Send us your product reviews for the week 727 00:32:24,240 --> 00:32:26,320 Speaker 1: and also send us in your listening questions. And as 728 00:32:26,320 --> 00:32:28,840 Speaker 1: we said, we choose the topic based on demand each week, 729 00:32:28,880 --> 00:32:31,080 Speaker 1: but we do love hearing from you. Please tag us 730 00:32:31,080 --> 00:32:33,440 Speaker 1: in your Instagram and Facebook stories. If you're listening to 731 00:32:33,520 --> 00:32:36,360 Speaker 1: the podcast while you're out on your morning walk, call, 732 00:32:36,400 --> 00:32:38,640 Speaker 1: you're driving the kids to school, you're listening to the podcast, 733 00:32:38,760 --> 00:32:40,520 Speaker 1: please tag us. A week can reshare it on our 734 00:32:40,560 --> 00:32:43,160 Speaker 1: social pages as well. We will catch you guys on 735 00:32:43,240 --> 00:32:45,400 Speaker 1: Wednesday for the product review season. 736 00:33:00,160 --> 00:33:01,040 Speaker 2: Hm