1 00:00:01,440 --> 00:00:04,320 Speaker 1: Whether it's craving something even though you've only just finished 2 00:00:04,360 --> 00:00:07,720 Speaker 1: a meal, or you're constantly thinking about food. That food 3 00:00:07,800 --> 00:00:11,360 Speaker 1: noise is real. And on today's episode of The Nutrition Couch, 4 00:00:11,560 --> 00:00:14,480 Speaker 1: we deep diet food noise and why some people have 5 00:00:14,600 --> 00:00:16,599 Speaker 1: it and the ways that you can turn it down 6 00:00:16,840 --> 00:00:20,000 Speaker 1: for good. Hi, I'm Leanne Wood and I'm Sissy Burrow, 7 00:00:20,160 --> 00:00:23,040 Speaker 1: and together we bring you The Nutrition Couch, the weekly 8 00:00:23,079 --> 00:00:25,520 Speaker 1: podcast that keeps you up to date on everything that 9 00:00:25,560 --> 00:00:28,000 Speaker 1: you need to know in the world of nutrition and 10 00:00:28,080 --> 00:00:30,680 Speaker 1: as well as food noise. We have some new research 11 00:00:30,760 --> 00:00:33,879 Speaker 1: that takes a closer look at meal timing and energy levels. 12 00:00:34,120 --> 00:00:37,239 Speaker 1: We've also found a new higher protein breakfast option that 13 00:00:37,360 --> 00:00:40,040 Speaker 1: some of you may love. And our listener question is 14 00:00:40,080 --> 00:00:42,680 Speaker 1: all about what to take if you're in pery or 15 00:00:42,680 --> 00:00:45,640 Speaker 1: in menopause. So to kick us off today, Susie, you 16 00:00:45,760 --> 00:00:48,479 Speaker 1: found a great new study that talks about food noise 17 00:00:48,920 --> 00:00:51,600 Speaker 1: and it is something that both you and I hear 18 00:00:51,760 --> 00:00:54,400 Speaker 1: a lot from our clients. And it's certainly not something 19 00:00:54,480 --> 00:00:58,120 Speaker 1: that I would say affects everybody, but certainly for those 20 00:00:58,160 --> 00:01:00,640 Speaker 1: that it does, it's a real burden, I would say, 21 00:01:00,720 --> 00:01:04,760 Speaker 1: because it's that constant, almost like intrusive thoughts about food, 22 00:01:04,800 --> 00:01:06,880 Speaker 1: like it's just thinking about food all of the time, 23 00:01:07,000 --> 00:01:09,800 Speaker 1: constant food cravings, to the point where some people say 24 00:01:09,840 --> 00:01:12,680 Speaker 1: it's all consuming, like they're constantly thinking about food, They're 25 00:01:12,680 --> 00:01:15,440 Speaker 1: obsessing over it, They're constantly thinking about when it's my 26 00:01:15,480 --> 00:01:19,679 Speaker 1: next meal. It involves cravings, it's triggered by seeing ads 27 00:01:19,680 --> 00:01:22,400 Speaker 1: on TV, what other people are eating, even things like 28 00:01:22,440 --> 00:01:25,360 Speaker 1: meal delivery apps. All of that, I would say, contributes 29 00:01:25,400 --> 00:01:28,560 Speaker 1: to food noise. Just this constant mental. 30 00:01:28,280 --> 00:01:30,400 Speaker 2: Chatter in our mind. What should I eat? 31 00:01:30,440 --> 00:01:32,240 Speaker 1: When should I eat? Should I eat that? Should I 32 00:01:32,240 --> 00:01:34,360 Speaker 1: not eat it? Am I being good? Am I being bad? 33 00:01:34,840 --> 00:01:37,440 Speaker 1: All of this is what as dieticians we would consider 34 00:01:37,560 --> 00:01:41,600 Speaker 1: food noise, and for some people it is really overwhelming 35 00:01:41,640 --> 00:01:43,840 Speaker 1: and it is quite a burden. So and there's not 36 00:01:43,920 --> 00:01:45,319 Speaker 1: a lot of you know, there's not a lot of 37 00:01:45,360 --> 00:01:48,560 Speaker 1: research and science behind what food noise is, but it 38 00:01:48,640 --> 00:01:51,120 Speaker 1: is certainly something that is clinicians. You and I both 39 00:01:51,160 --> 00:01:54,320 Speaker 1: see clients regularly. We hear from our clients all the time, 40 00:01:54,360 --> 00:01:57,120 Speaker 1: and it really matters because it can really take a 41 00:01:57,200 --> 00:02:00,280 Speaker 1: mental toll on you after a long time. Because it's 42 00:02:00,280 --> 00:02:03,680 Speaker 1: that mental food chatter. It tends to drive emotional eating. 43 00:02:03,720 --> 00:02:05,520 Speaker 1: It makes cravings a lot harder to. 44 00:02:05,520 --> 00:02:07,400 Speaker 2: Deal with, and it just makes sticking to. 45 00:02:07,440 --> 00:02:11,680 Speaker 1: A healthy lifestyle really difficult long term because people without 46 00:02:11,720 --> 00:02:14,600 Speaker 1: meaning to like, despite their best intentions, often end up 47 00:02:14,639 --> 00:02:18,960 Speaker 1: sabotaging their weight loss efforts because they're constantly thinking about food, 48 00:02:18,960 --> 00:02:22,120 Speaker 1: They're constantly surrounded by food. They're finding it really really 49 00:02:22,120 --> 00:02:25,120 Speaker 1: difficult to actually stick to their you know, their meal 50 00:02:25,160 --> 00:02:27,760 Speaker 1: plan or what they've sort of designed for themselves in 51 00:02:27,840 --> 00:02:30,280 Speaker 1: order to lose weight. They find it really difficult to 52 00:02:30,320 --> 00:02:33,280 Speaker 1: actually stick to that because there's just so much food 53 00:02:33,360 --> 00:02:36,639 Speaker 1: chatter and food noise around. How do you feel about 54 00:02:36,680 --> 00:02:38,600 Speaker 1: food noise? Obviously, I think you're very similar to me, 55 00:02:38,720 --> 00:02:41,040 Speaker 1: where you would have a lot of clients who really 56 00:02:41,120 --> 00:02:43,400 Speaker 1: experience this and really struggle with it as well. 57 00:02:43,760 --> 00:02:46,960 Speaker 3: I think that the term food noise has really gained 58 00:02:47,000 --> 00:02:51,440 Speaker 3: momentum since the growing range of gop one medications because 59 00:02:51,480 --> 00:02:54,880 Speaker 3: one of the standout things that uses of those medications, 60 00:02:55,280 --> 00:02:58,600 Speaker 3: things like Manjaro Ozmpeak will say is that it kills 61 00:02:58,639 --> 00:03:01,760 Speaker 3: the food noise. To be honestly, and I hadn't heard 62 00:03:01,760 --> 00:03:05,040 Speaker 3: of food noise prior to this last few years, but 63 00:03:05,160 --> 00:03:07,720 Speaker 3: certainly it's been described you know, like you said, it's 64 00:03:07,760 --> 00:03:11,040 Speaker 3: that constantly thinking about food. It's when is my next meal? 65 00:03:11,200 --> 00:03:13,360 Speaker 3: Like you've just eaten something that should be satisfying and 66 00:03:13,400 --> 00:03:16,120 Speaker 3: then you're still looking for something else. Kind of preoccupies 67 00:03:16,200 --> 00:03:19,040 Speaker 3: your thoughts. And certainly there was an observation that that 68 00:03:19,320 --> 00:03:22,639 Speaker 3: didn't affect everyone in that same way. And so what 69 00:03:22,800 --> 00:03:25,280 Speaker 3: we've come to understand is with this new range of 70 00:03:25,680 --> 00:03:31,600 Speaker 3: medications is it appears it's likely an insulin linked experience. 71 00:03:31,720 --> 00:03:36,040 Speaker 3: So if you're over secreting insulin, it's going to drive 72 00:03:36,160 --> 00:03:39,040 Speaker 3: every one of the body's cells to seek food and 73 00:03:39,080 --> 00:03:43,520 Speaker 3: then quite possibly the appetite regulation hormones that specifically the 74 00:03:43,560 --> 00:03:45,640 Speaker 3: golp one medications target. 75 00:03:46,280 --> 00:03:48,080 Speaker 2: So for me, it's like. 76 00:03:48,200 --> 00:03:51,720 Speaker 3: Any area of nutrition and food and eating behavior, it's 77 00:03:51,720 --> 00:03:54,800 Speaker 3: pretty complicated. It's not a matter of you've got food 78 00:03:54,840 --> 00:03:56,520 Speaker 3: noise you don't. You know, some of it may be 79 00:03:56,680 --> 00:03:58,760 Speaker 3: just behavioral. You know, if you grew up in a 80 00:03:58,840 --> 00:04:02,560 Speaker 3: household where your mum would overly restrictive with food, perhaps 81 00:04:02,600 --> 00:04:04,880 Speaker 3: you know food is more of a trigger point for you. 82 00:04:04,960 --> 00:04:08,240 Speaker 3: Every single person listening will have a different experience, but 83 00:04:08,320 --> 00:04:11,640 Speaker 3: I think for that subgroup of clients who have blood 84 00:04:11,680 --> 00:04:15,720 Speaker 3: glucose regulation issues have got significant abdomino ob city can't 85 00:04:15,760 --> 00:04:19,920 Speaker 3: lose weight easily and get good results with GLP medications. 86 00:04:19,960 --> 00:04:22,480 Speaker 3: It tends to be because it doubles that food noise. 87 00:04:22,520 --> 00:04:25,800 Speaker 3: So it's just putting an actual definition or a summary 88 00:04:25,800 --> 00:04:28,000 Speaker 3: point on it. And I think, as you know, if 89 00:04:28,040 --> 00:04:30,120 Speaker 3: we look at what's happened with these medications even in 90 00:04:30,160 --> 00:04:32,760 Speaker 3: the past five years, they're advancing all the time. We 91 00:04:32,800 --> 00:04:35,919 Speaker 3: started with single actions, now we've got dual actions. They'll 92 00:04:35,960 --> 00:04:39,880 Speaker 3: continue to improve and as that happens in pharmaceutical worlds, 93 00:04:39,880 --> 00:04:42,520 Speaker 3: we will come to further understand exactly what it is 94 00:04:42,600 --> 00:04:45,960 Speaker 3: and whether it's a genetic predisposition. But as a take 95 00:04:46,000 --> 00:04:49,680 Speaker 3: home message for anyone listening who says it's just me, like, 96 00:04:50,120 --> 00:04:52,919 Speaker 3: unless I'm one hundred percent strict all the time, I 97 00:04:52,960 --> 00:04:54,560 Speaker 3: can't lose weight, and then as soon as I take 98 00:04:54,600 --> 00:04:56,279 Speaker 3: my finger off the pulse, even for a minute, I 99 00:04:56,320 --> 00:04:58,960 Speaker 3: just put it all back on. If you are struggling, 100 00:04:59,120 --> 00:05:00,760 Speaker 3: you don't need to be a shame that sometimes you 101 00:05:00,839 --> 00:05:03,600 Speaker 3: may need extra help and there are options available for 102 00:05:03,640 --> 00:05:06,279 Speaker 3: that now. And that's with the argument, you know, the 103 00:05:06,360 --> 00:05:09,200 Speaker 3: judgmental that comes and says, oh, you should be able 104 00:05:09,200 --> 00:05:11,560 Speaker 3: to lose weight without medication. Well, that's a short I 105 00:05:11,560 --> 00:05:13,800 Speaker 3: would have could everyone's different, and if you do have 106 00:05:13,800 --> 00:05:17,800 Speaker 3: that predisposition and underlying hormonal issue which is largely genetic, 107 00:05:18,120 --> 00:05:20,160 Speaker 3: there's no shame in getting some help. So I've got 108 00:05:20,160 --> 00:05:22,960 Speaker 3: a client at the moment and she's trying really hard, 109 00:05:23,400 --> 00:05:25,479 Speaker 3: you know, but the weight loss is quite slow and 110 00:05:25,560 --> 00:05:27,400 Speaker 3: there's a lot of food noise around, And I said 111 00:05:27,400 --> 00:05:29,560 Speaker 3: to her, look, you don't have to make a decision 112 00:05:29,600 --> 00:05:32,320 Speaker 3: on medication right now, but I'm saying to you, if 113 00:05:32,400 --> 00:05:35,640 Speaker 3: you know that you're trying really hard, and no matter 114 00:05:35,680 --> 00:05:38,279 Speaker 3: how hard you try, the food noise won't be dull down. 115 00:05:38,800 --> 00:05:41,000 Speaker 3: There's no shame in getting a bit of support. That 116 00:05:41,120 --> 00:05:43,599 Speaker 3: is what medication is there for. That is why we 117 00:05:43,760 --> 00:05:47,599 Speaker 3: use cholesterol lowering medication, or if you've got prediabetes, so 118 00:05:47,640 --> 00:05:50,160 Speaker 3: if you've got a mood disorder, there are medications for 119 00:05:50,200 --> 00:05:52,560 Speaker 3: a reason, and for the right people, they can be 120 00:05:52,640 --> 00:05:56,480 Speaker 3: used extremely effectively. So I'm not pro or con medication. 121 00:05:56,680 --> 00:06:00,000 Speaker 3: It's individuals, but i would say I've certainly got client 122 00:06:00,040 --> 00:06:02,080 Speaker 3: some of my books who have struggled with weight for many, 123 00:06:02,120 --> 00:06:05,880 Speaker 3: many years, and these THESEJLP ones are revolutionary because they 124 00:06:05,920 --> 00:06:08,240 Speaker 3: do dull the food noise and they've never been able 125 00:06:08,279 --> 00:06:11,640 Speaker 3: to achieve that before. So yeah, I think that it's 126 00:06:11,760 --> 00:06:13,880 Speaker 3: different ways of looking at it. But it's not just 127 00:06:14,240 --> 00:06:17,799 Speaker 3: liking sweet stuff for you know, feeling like you should 128 00:06:17,839 --> 00:06:20,160 Speaker 3: reward yourself with treat it's just that constant bunter that 129 00:06:20,240 --> 00:06:22,719 Speaker 3: makes it very difficult to eat a healthy, balanced diet 130 00:06:23,040 --> 00:06:24,919 Speaker 3: and not be constantly looking for more. 131 00:06:25,440 --> 00:06:27,159 Speaker 1: Yeah, I agree, and like you, I've got a handful 132 00:06:27,200 --> 00:06:30,240 Speaker 1: of clients utilizing these medications for exactly the same reason, 133 00:06:30,480 --> 00:06:33,000 Speaker 1: where they just say the food noise is just absolutely gone. 134 00:06:33,040 --> 00:06:35,080 Speaker 1: It makes it so much easier to stay on track, 135 00:06:35,320 --> 00:06:37,120 Speaker 1: to eat what they need to eat, and just not 136 00:06:37,200 --> 00:06:40,160 Speaker 1: have that mental gymnastics of the back and forth constantly 137 00:06:40,200 --> 00:06:42,360 Speaker 1: all day long, thinking about should I eat it? 138 00:06:42,400 --> 00:06:44,320 Speaker 2: Should I not? What about this? What about this? 139 00:06:44,640 --> 00:06:47,320 Speaker 1: It's just so much easier to stay on track. Because 140 00:06:47,520 --> 00:06:50,119 Speaker 1: the way that these medications work, and certainly we're seeing 141 00:06:50,160 --> 00:06:52,640 Speaker 1: more and more research coming out about them, is that 142 00:06:52,640 --> 00:06:55,599 Speaker 1: they actually act on different regions of the brain that 143 00:06:55,680 --> 00:06:58,719 Speaker 1: help to regulate things like hunger and satidy, and the 144 00:06:58,800 --> 00:07:01,760 Speaker 1: dopamine hit the rule ward based as well, and that's 145 00:07:01,760 --> 00:07:06,080 Speaker 1: why so many people report just feeling mentally free from 146 00:07:06,080 --> 00:07:07,400 Speaker 1: like food obsessions. 147 00:07:07,480 --> 00:07:09,640 Speaker 2: So it is really really. 148 00:07:09,400 --> 00:07:11,320 Speaker 1: Interesting and I think we will see more and more 149 00:07:11,360 --> 00:07:13,760 Speaker 1: research coming out about it, because, like you said, like 150 00:07:13,840 --> 00:07:15,880 Speaker 1: when we went through when I went through UNI, you know, 151 00:07:15,920 --> 00:07:18,320 Speaker 1: a decade ago. Now, it didn't it wasn't a topic 152 00:07:18,360 --> 00:07:20,800 Speaker 1: that we covered food noise. It was just like it 153 00:07:20,880 --> 00:07:23,320 Speaker 1: was all about discipline, it was all about motivation, you know. 154 00:07:23,440 --> 00:07:25,640 Speaker 1: But now we know that it's so much more than 155 00:07:25,720 --> 00:07:29,040 Speaker 1: just willpower. Losing weight is so much more than just willpower. 156 00:07:29,120 --> 00:07:31,080 Speaker 1: Because I've been doing a little bit of research in 157 00:07:31,120 --> 00:07:33,680 Speaker 1: terms of ultra processed foods and how they act on 158 00:07:33,720 --> 00:07:36,040 Speaker 1: the different areas of the brain. And this is where 159 00:07:36,080 --> 00:07:38,800 Speaker 1: some of this food queuing and some of these food 160 00:07:38,800 --> 00:07:41,600 Speaker 1: noise comes together as well, because a lot of the 161 00:07:41,680 --> 00:07:43,840 Speaker 1: brain imaging and they've taken people and they've given them 162 00:07:43,880 --> 00:07:47,600 Speaker 1: brain mriys, and what they show is that some individuals, 163 00:07:47,600 --> 00:07:50,240 Speaker 1: some people who are more sensitive to food cues, more 164 00:07:50,280 --> 00:07:53,200 Speaker 1: sensitive to this food noise, the different areas of their 165 00:07:53,240 --> 00:07:57,120 Speaker 1: brain respond differently from seeing different types of food stimuli. 166 00:07:57,200 --> 00:07:59,600 Speaker 1: It's not even eating these foods, it's just being showing 167 00:07:59,680 --> 00:08:02,440 Speaker 1: pictures a picture of a milkshake, a picture of a 168 00:08:02,480 --> 00:08:05,760 Speaker 1: bowl of hot chips, a picture of some chocolate. They 169 00:08:05,840 --> 00:08:09,200 Speaker 1: respond differently and that reward based area of their brain 170 00:08:09,360 --> 00:08:12,680 Speaker 1: lights up just from seeing some of these pictures. So 171 00:08:12,760 --> 00:08:15,240 Speaker 1: that food noise for a lot of people is so 172 00:08:15,360 --> 00:08:18,120 Speaker 1: much louder and it's a lot harder to ignore because 173 00:08:18,160 --> 00:08:21,040 Speaker 1: food is constant. It's in our environment all of the time. 174 00:08:21,080 --> 00:08:23,880 Speaker 1: You might not be eating it, but it is constantly 175 00:08:23,920 --> 00:08:27,160 Speaker 1: in our environment. So helping to reduce the exposure to 176 00:08:27,200 --> 00:08:29,640 Speaker 1: some of these food cues by you know, not going 177 00:08:29,640 --> 00:08:32,200 Speaker 1: down every single aisle in the soupermarket or choosing to 178 00:08:32,200 --> 00:08:35,199 Speaker 1: do your grocery order online and getting it delivered. If 179 00:08:35,240 --> 00:08:37,160 Speaker 1: you struggle with, you know, going to the soup market 180 00:08:37,160 --> 00:08:39,160 Speaker 1: and buying everything when it's you know it's there, it's 181 00:08:39,200 --> 00:08:41,760 Speaker 1: half priced, it's really you know, appealing. So there's a 182 00:08:41,800 --> 00:08:44,160 Speaker 1: lot that you can do to reduce the food cues, 183 00:08:44,240 --> 00:08:47,040 Speaker 1: which does also help to contribute to a reduction in 184 00:08:47,080 --> 00:08:50,959 Speaker 1: the food noise without utilizing medication. But like Susie said, 185 00:08:51,200 --> 00:08:53,400 Speaker 1: you don't need to be ashamed about it. These medications 186 00:08:53,400 --> 00:08:55,960 Speaker 1: are there for a reason. If that's what you feel like, 187 00:08:56,000 --> 00:08:59,200 Speaker 1: you need definitely have a discussion with your doctor. But 188 00:08:59,320 --> 00:09:02,000 Speaker 1: ensure that you using that with a dietician who has 189 00:09:02,080 --> 00:09:04,959 Speaker 1: experienced in that area to make sure that you're getting 190 00:09:04,960 --> 00:09:07,400 Speaker 1: the best results, and when you stop this medication, the 191 00:09:07,480 --> 00:09:10,480 Speaker 1: results that you did get actually last long term, because 192 00:09:10,480 --> 00:09:12,640 Speaker 1: that's a big issue where people will take the medication, 193 00:09:12,800 --> 00:09:15,160 Speaker 1: lose ten twenty kilos, stop it and put all the 194 00:09:15,160 --> 00:09:18,480 Speaker 1: weight back on again, which isn't actually ideal long term. 195 00:09:18,600 --> 00:09:20,280 Speaker 3: Yeah, And I think the interesting thing for all of 196 00:09:20,360 --> 00:09:23,200 Speaker 3: us is we're in this phase now where we've got 197 00:09:23,200 --> 00:09:25,840 Speaker 3: the new generations of the drugs which are dual acting, 198 00:09:26,320 --> 00:09:28,440 Speaker 3: and then so of people when we're not talking about 199 00:09:28,440 --> 00:09:30,280 Speaker 3: people who want to lose five kilos, you know, we're 200 00:09:30,280 --> 00:09:34,240 Speaker 3: talking about twenty thirty forty kilo losses and you know, 201 00:09:34,360 --> 00:09:36,600 Speaker 3: allocating six to twelve months for that. But I haven't 202 00:09:36,640 --> 00:09:38,240 Speaker 3: had a lot of clients who have come out the 203 00:09:38,280 --> 00:09:42,080 Speaker 3: other side and weaning down on dose and weaning off 204 00:09:42,160 --> 00:09:45,280 Speaker 3: long term and seeing what happens with the food noise. 205 00:09:45,320 --> 00:09:47,240 Speaker 3: So this is a work in progress that we're all 206 00:09:47,760 --> 00:09:50,440 Speaker 3: working with. So as a rule of summer, try and 207 00:09:50,520 --> 00:09:53,480 Speaker 3: keep the doses as low as possible and working with 208 00:09:53,640 --> 00:09:56,839 Speaker 3: more exercise and good quality diet. And then my plan 209 00:09:57,000 --> 00:09:58,640 Speaker 3: is to sort of get my clients to goal and 210 00:09:58,679 --> 00:10:02,040 Speaker 3: then gradually reduce dose and wean off and then what 211 00:10:02,200 --> 00:10:04,640 Speaker 3: is the million dollar question is does the food noise 212 00:10:04,720 --> 00:10:07,720 Speaker 3: return or do you need a light sort of insulin 213 00:10:07,800 --> 00:10:10,800 Speaker 3: sensitizer light metform and to keep it under control. So 214 00:10:11,240 --> 00:10:13,520 Speaker 3: this is all very very new, but it's really good. 215 00:10:13,559 --> 00:10:16,560 Speaker 3: You know, Leanna was quite emotional, very very unwell today, 216 00:10:16,600 --> 00:10:19,080 Speaker 3: quite emotional already I already had a little cry, but 217 00:10:19,280 --> 00:10:21,319 Speaker 3: just hearing one of my clients talk about how it's 218 00:10:21,400 --> 00:10:24,840 Speaker 3: changed her life. You know, she's in her late sixties, 219 00:10:24,960 --> 00:10:27,880 Speaker 3: she's battled with weight and pre diabetes, and the joy 220 00:10:28,000 --> 00:10:29,760 Speaker 3: she feels because for the first time in her life 221 00:10:29,760 --> 00:10:32,480 Speaker 3: she's been able to lose a lot of weight. You know, 222 00:10:32,520 --> 00:10:34,640 Speaker 3: I can tell you firsthand that for the right people, 223 00:10:34,640 --> 00:10:37,120 Speaker 3: when used in the right way, these medications can be 224 00:10:37,160 --> 00:10:40,199 Speaker 3: life changing. But as we've said many times on the pod, 225 00:10:40,600 --> 00:10:42,880 Speaker 3: for every you know client or two we've had great 226 00:10:42,920 --> 00:10:44,920 Speaker 3: results with I've had eight who have used it and 227 00:10:44,960 --> 00:10:46,560 Speaker 3: not got the results because they haven't been using it 228 00:10:46,559 --> 00:10:48,760 Speaker 3: the right way. So it's certainly not a quick fix, 229 00:10:48,800 --> 00:10:50,800 Speaker 3: and it's certainly not something I would ever even suggest 230 00:10:50,800 --> 00:10:53,720 Speaker 3: for anyone who needed to lose even twenty kilos or less. 231 00:10:53,720 --> 00:10:55,720 Speaker 3: It really is for much more significant weight loss or 232 00:10:55,720 --> 00:11:00,320 Speaker 3: pre dispositions to type two and pre diabetes, that these 233 00:11:00,320 --> 00:11:04,320 Speaker 3: are really made for, all right, Leanne I came across 234 00:11:04,440 --> 00:11:08,040 Speaker 3: a buzz headline which I loved, and it was talking 235 00:11:08,040 --> 00:11:12,440 Speaker 3: about circadian rhythm and fatigue and the link between time 236 00:11:12,520 --> 00:11:16,679 Speaker 3: restricted eating and fasting and experience of fatigue. And I 237 00:11:16,720 --> 00:11:20,160 Speaker 3: loved that because how many people do you know who 238 00:11:20,160 --> 00:11:22,760 Speaker 3: are tired? You know, particularly as they'll speak through the 239 00:11:22,800 --> 00:11:25,600 Speaker 3: second half of the day, they're getting really exhausted off 240 00:11:25,600 --> 00:11:27,840 Speaker 3: and too tired. They'll get home and you know, have 241 00:11:27,960 --> 00:11:30,400 Speaker 3: dinner claps in front of the TVs, not sleep great, 242 00:11:30,520 --> 00:11:32,640 Speaker 3: not wake up in time to go for exercise, and 243 00:11:32,760 --> 00:11:35,720 Speaker 3: just living this really highly strong life that is just 244 00:11:35,760 --> 00:11:38,400 Speaker 3: burning the candle at both ends. And this was a 245 00:11:38,440 --> 00:11:43,439 Speaker 3: theoretical paper that took a closer look at the interaction 246 00:11:43,640 --> 00:11:47,480 Speaker 3: between the circadian rhythm and how it can impact fatigue. 247 00:11:48,000 --> 00:11:51,320 Speaker 3: And I think that it's sort of more data to 248 00:11:51,440 --> 00:11:54,600 Speaker 3: suggest the timing of our calories is really really important 249 00:11:55,000 --> 00:11:58,880 Speaker 3: and really goes against sort of that old school approach 250 00:11:58,880 --> 00:12:00,760 Speaker 3: of let's fast all day and then just have one 251 00:12:00,760 --> 00:12:02,120 Speaker 3: meal at night, which I know a lot of men 252 00:12:02,200 --> 00:12:05,000 Speaker 3: still do, thinking that it's better for us. But there's 253 00:12:05,040 --> 00:12:07,640 Speaker 3: more and more evidence building to show that that's actually 254 00:12:07,640 --> 00:12:09,240 Speaker 3: not the case. There's a lot of evidence to show 255 00:12:09,280 --> 00:12:11,960 Speaker 3: physiologically there's benefits of eating in the day and fasting 256 00:12:12,000 --> 00:12:15,120 Speaker 3: at night. So it was published late last year in 257 00:12:15,240 --> 00:12:19,280 Speaker 3: Science Bulletin, a very respected scientific paper, and it's basically 258 00:12:19,280 --> 00:12:22,640 Speaker 3: a theoretical model that looks at what goes on in 259 00:12:22,880 --> 00:12:27,640 Speaker 3: muscle mass and metabolism in terms of strength and how 260 00:12:27,640 --> 00:12:32,079 Speaker 3: our bodies feel each day when they don't have calories around. 261 00:12:32,720 --> 00:12:34,920 Speaker 3: And the argument is that when you don't sort of 262 00:12:34,920 --> 00:12:37,360 Speaker 3: if you time restrict aat and do the old school 263 00:12:37,600 --> 00:12:41,440 Speaker 3: sixteen eight sixteen eight, yes, so I'm just not in 264 00:12:41,480 --> 00:12:43,960 Speaker 3: my game today. The sixteen eight pattern where you sort 265 00:12:43,960 --> 00:12:45,920 Speaker 3: of don't eat all day really fails to take into 266 00:12:45,960 --> 00:12:48,720 Speaker 3: account the metabolic benefits that come from the circadian rhythm. 267 00:12:49,440 --> 00:12:52,160 Speaker 3: And so they in RAP studies now they do haven't 268 00:12:52,200 --> 00:12:54,520 Speaker 3: done a lot in humans yet, but in RAP models 269 00:12:54,600 --> 00:12:59,280 Speaker 3: of physiological function, so that the muscle has a very 270 00:12:59,360 --> 00:13:02,199 Speaker 3: key role to play in the general feeling of fatigue. 271 00:13:02,800 --> 00:13:07,000 Speaker 3: Whereas when they've time restricted feeding rats, that eight hour 272 00:13:07,040 --> 00:13:09,880 Speaker 3: window in the day, so say eating everything between ten 273 00:13:09,920 --> 00:13:14,719 Speaker 3: and six or eight and four, and significant benefits when 274 00:13:14,760 --> 00:13:19,720 Speaker 3: it comes to metabolic health, and that indirectly impacts the 275 00:13:19,760 --> 00:13:22,640 Speaker 3: function of the muscle cell, which is linked closely to 276 00:13:22,679 --> 00:13:25,960 Speaker 3: our experience of fatigue. So if you think about it, 277 00:13:26,040 --> 00:13:30,559 Speaker 3: people will present with weight gain, low energy, they're struggling 278 00:13:30,679 --> 00:13:35,040 Speaker 3: with chronic disease, heart disease, they're not feeling like energize. 279 00:13:35,040 --> 00:13:37,160 Speaker 3: And the argument is that as soon as you then 280 00:13:37,240 --> 00:13:40,840 Speaker 3: restrict the calories in the day, it puts more pressure 281 00:13:40,840 --> 00:13:43,640 Speaker 3: on the muscle mass, which actually makes experience of fatigue 282 00:13:43,679 --> 00:13:48,720 Speaker 3: worse and continues to exacerbate that cycle. So yeah, basically 283 00:13:48,760 --> 00:13:52,160 Speaker 3: looking at the key thing to support metabolic flexibility through 284 00:13:52,200 --> 00:13:56,440 Speaker 3: the lifespan is in general, for most people allowing a 285 00:13:56,480 --> 00:13:59,480 Speaker 3: longer fast overnight at least sort of eight, if not 286 00:13:59,520 --> 00:14:03,240 Speaker 3: ten to or fourteen hours, even up to sixteen. There 287 00:14:03,240 --> 00:14:05,960 Speaker 3: are significant benefits that come from that, not only from 288 00:14:06,000 --> 00:14:09,600 Speaker 3: metabolic health perspectives, but from our experience of fatigue and 289 00:14:09,720 --> 00:14:12,640 Speaker 3: energy regulation. So I just thought it was really really interesting, 290 00:14:12,720 --> 00:14:14,920 Speaker 3: and I've been using this a little bit with some 291 00:14:14,960 --> 00:14:18,480 Speaker 3: of my busy women who are up really early and 292 00:14:18,920 --> 00:14:21,400 Speaker 3: they're hungry in the day, so they might have at 293 00:14:21,480 --> 00:14:24,320 Speaker 3: one breakfast, early lunch, second lunch, but then they're not 294 00:14:24,360 --> 00:14:26,880 Speaker 3: even hungry for that much dinner, And I say, don't 295 00:14:26,920 --> 00:14:29,840 Speaker 3: worry about that. You know, we're very programmed to we 296 00:14:29,920 --> 00:14:31,440 Speaker 3: have to have three meals a day, and you shouldn't 297 00:14:31,440 --> 00:14:33,920 Speaker 3: skip dinner. But if your day is such that you're 298 00:14:33,960 --> 00:14:35,880 Speaker 3: up at the cracker door and you've got small children, 299 00:14:35,960 --> 00:14:38,800 Speaker 3: you train early. If you get to four five o'clock 300 00:14:38,800 --> 00:14:41,000 Speaker 3: on aren't hungry, there's nothing wrong with not eating if 301 00:14:41,040 --> 00:14:44,280 Speaker 3: you've had adequate calories through the day. So really paying 302 00:14:44,280 --> 00:14:48,320 Speaker 3: attention to your natural hunger and fullness signals and even 303 00:14:48,360 --> 00:14:50,160 Speaker 3: allowing you know, I try and get my clients to 304 00:14:50,200 --> 00:14:52,600 Speaker 3: do one long fast each week just to kind of 305 00:14:52,800 --> 00:14:55,240 Speaker 3: give the muscle a break from eating. But yeah, I 306 00:14:55,240 --> 00:14:58,680 Speaker 3: thought it was interesting just the relationship, because you'll often 307 00:14:58,720 --> 00:15:00,760 Speaker 3: see clients if they come early and they've got a 308 00:15:00,800 --> 00:15:02,720 Speaker 3: lot of weight to lose, inevitably they're not eating in 309 00:15:02,760 --> 00:15:05,560 Speaker 3: the morning, they have a late lunch, and then they 310 00:15:05,640 --> 00:15:08,200 Speaker 3: graze all afternoon and overeat at nighttime and then don't 311 00:15:08,200 --> 00:15:11,480 Speaker 3: wake up hungry. That's a very common pattern, and this 312 00:15:11,640 --> 00:15:14,840 Speaker 3: model theorizes that that is making everything worse, not only 313 00:15:14,880 --> 00:15:18,000 Speaker 3: when it comes to metabolic fitness, but our experience of fatigue. 314 00:15:18,000 --> 00:15:21,400 Speaker 3: And when your muscles aren't feeling good, they're not physiologically 315 00:15:21,480 --> 00:15:24,480 Speaker 3: in a position to fight disease, they're not you know, 316 00:15:24,640 --> 00:15:27,800 Speaker 3: maintaining fitness with glucose metabolism, and they're going to make 317 00:15:27,800 --> 00:15:31,720 Speaker 3: any experience of fatigue far, far worse. So I'd say 318 00:15:31,720 --> 00:15:35,160 Speaker 3: anyone listening who sort of has that pattern routinely, as 319 00:15:35,200 --> 00:15:38,640 Speaker 3: a little experiment to start by shifting things forward, you know, 320 00:15:38,720 --> 00:15:41,520 Speaker 3: try and have something within two hours of eating. Then 321 00:15:41,560 --> 00:15:43,600 Speaker 3: try and eat every three to four hours, and then 322 00:15:43,640 --> 00:15:45,440 Speaker 3: try and allow for at least twelve if not for 323 00:15:45,840 --> 00:15:48,440 Speaker 3: hours overnight without food. And even though it might not 324 00:15:48,480 --> 00:15:51,880 Speaker 3: be a specific weight loss prescription, there's a number of 325 00:15:51,960 --> 00:15:54,720 Speaker 3: metabolic benefits that will come from that style of eating 326 00:15:54,720 --> 00:15:57,640 Speaker 3: without restriction or strict diets or anything like that. 327 00:15:57,920 --> 00:15:59,520 Speaker 1: Yeah, and there's also a lot of research when god 328 00:16:00,040 --> 00:16:03,080 Speaker 1: active that a good overnight fast is really beneficial just 329 00:16:03,120 --> 00:16:04,840 Speaker 1: to give the gut a bit of time to rest. 330 00:16:04,880 --> 00:16:07,280 Speaker 1: And if you're having a really big, heavy meal at nighttime, 331 00:16:07,440 --> 00:16:09,280 Speaker 1: then you're trying to go to bed, your body's busy, 332 00:16:09,360 --> 00:16:10,760 Speaker 1: Dutch trying to digest all. 333 00:16:10,640 --> 00:16:12,880 Speaker 2: Of that food, and it's not really doing a lot of. 334 00:16:12,800 --> 00:16:15,680 Speaker 1: That repair and recovery like it should be doing, and 335 00:16:15,720 --> 00:16:17,840 Speaker 1: it can for some people prevent them from getting into 336 00:16:17,840 --> 00:16:21,040 Speaker 1: that really deep rim type sleep as well. So, like you, Susie, 337 00:16:21,040 --> 00:16:24,160 Speaker 1: I've always been a fan of my clients eating regularly, unless, 338 00:16:24,200 --> 00:16:24,680 Speaker 1: of course. 339 00:16:24,480 --> 00:16:26,520 Speaker 2: They've just got really weird schedules. 340 00:16:26,520 --> 00:16:28,360 Speaker 1: You know, they might be a pilot or there might 341 00:16:28,440 --> 00:16:30,440 Speaker 1: you know, be a shift worker, and so of course 342 00:16:30,440 --> 00:16:33,359 Speaker 1: we change up the timing based on their work schedules. 343 00:16:33,520 --> 00:16:35,080 Speaker 2: But for most of my ladies. 344 00:16:34,800 --> 00:16:39,080 Speaker 1: Particularly when it comes to hormones we're talking about perimenopause metopause, 345 00:16:39,160 --> 00:16:41,280 Speaker 1: there is so much more research coming out that they 346 00:16:41,320 --> 00:16:44,480 Speaker 1: do better being fed early and being fed regularly throughout 347 00:16:44,480 --> 00:16:44,800 Speaker 1: the day. 348 00:16:44,800 --> 00:16:46,000 Speaker 2: Intimate and fasting. 349 00:16:45,640 --> 00:16:48,800 Speaker 1: From a hormone perspective is not great, So I rarely 350 00:16:48,840 --> 00:16:52,200 Speaker 1: ever fast my clients like you, Susie, And certainly there's 351 00:16:52,240 --> 00:16:54,800 Speaker 1: a lot of research and Doctor Sacy Simms is one 352 00:16:54,800 --> 00:16:58,160 Speaker 1: of the leading researchers in the female physiology and hormone 353 00:16:58,160 --> 00:17:00,000 Speaker 1: space as well, and she is very much a fan 354 00:17:00,120 --> 00:17:03,560 Speaker 1: of feeding females early and regularly throughout the day, particularly 355 00:17:03,600 --> 00:17:06,520 Speaker 1: if you're someone who's a morning exerciser actually waking up 356 00:17:06,560 --> 00:17:08,080 Speaker 1: and having a little bit of fuel, a little bit 357 00:17:08,119 --> 00:17:10,520 Speaker 1: of protein, a little bit of carb, not a huge meal. 358 00:17:10,680 --> 00:17:13,199 Speaker 1: It might just be a scuba protein powder and a 359 00:17:13,240 --> 00:17:15,639 Speaker 1: madial date or two just to fuel that workout and 360 00:17:15,640 --> 00:17:18,400 Speaker 1: to get the real performance benefits out of that workout 361 00:17:18,920 --> 00:17:21,400 Speaker 1: is so much better than doing that workout fasted. Can 362 00:17:21,440 --> 00:17:23,959 Speaker 1: you train fasted, yes, but you're not doing your body 363 00:17:24,080 --> 00:17:26,360 Speaker 1: any favors in doing that. And then if again you've 364 00:17:26,359 --> 00:17:27,919 Speaker 1: got to fast to all lunch, you're not doing your 365 00:17:27,960 --> 00:17:31,199 Speaker 1: body any favors in terms of recovering or refueling your 366 00:17:31,240 --> 00:17:34,640 Speaker 1: muscles afterwards as well. So it really is becoming more 367 00:17:34,640 --> 00:17:37,480 Speaker 1: and more apparent, particularly for females from a hormone perspective, 368 00:17:37,520 --> 00:17:40,200 Speaker 1: and that's pretty much everyone forty plus. Let's be honest, 369 00:17:40,200 --> 00:17:42,399 Speaker 1: we're sort of entering or we're learning more and more 370 00:17:42,400 --> 00:17:44,879 Speaker 1: about perimenopause, and we know it's sort of this for 371 00:17:44,960 --> 00:17:48,280 Speaker 1: most people, this average ten year kind of period before 372 00:17:48,840 --> 00:17:52,520 Speaker 1: we clock into menopause, that we should be eating regularly 373 00:17:52,560 --> 00:17:54,719 Speaker 1: throughout the day because it's just so much better than 374 00:17:54,760 --> 00:17:57,280 Speaker 1: having a huge, heavy meal at nighttime. And for a 375 00:17:57,280 --> 00:18:00,400 Speaker 1: lot of us, that food at nighttime. Isn't the best 376 00:18:00,400 --> 00:18:02,440 Speaker 1: sort of calorie mix or calorie load. You know, it 377 00:18:02,480 --> 00:18:04,320 Speaker 1: tends to be a lot of sugar, a lot of alcohol. 378 00:18:04,480 --> 00:18:06,359 Speaker 1: If we go out, we tend to have large, you know, 379 00:18:06,400 --> 00:18:08,760 Speaker 1: a couple of courses of meals, and it's just not 380 00:18:08,840 --> 00:18:11,680 Speaker 1: great from a metabolic perspective either. So again I think 381 00:18:11,680 --> 00:18:14,120 Speaker 1: it's a really interesting study. Yes, it was done in mice, 382 00:18:14,240 --> 00:18:17,040 Speaker 1: so we probably need a few more studies, some human research. 383 00:18:17,119 --> 00:18:19,800 Speaker 1: But like everything research is, it's very expensive, it takes 384 00:18:19,800 --> 00:18:22,399 Speaker 1: a very long time, and so we just sort of, 385 00:18:22,480 --> 00:18:24,720 Speaker 1: you know, take each each research paper with a little 386 00:18:24,760 --> 00:18:26,919 Speaker 1: grain of salt, and if you know that, you you know, 387 00:18:27,000 --> 00:18:29,800 Speaker 1: over each at nighttime don't feel great, wake up feeling 388 00:18:29,800 --> 00:18:32,280 Speaker 1: a bit heavy and slodgy, and really find it hard 389 00:18:32,320 --> 00:18:34,760 Speaker 1: to start your day, or wake up feeling tired despite 390 00:18:34,840 --> 00:18:37,160 Speaker 1: you know, a good seven eight hour sleep. It might 391 00:18:37,200 --> 00:18:39,439 Speaker 1: be time to try something different, move all of your 392 00:18:39,520 --> 00:18:42,159 Speaker 1: nutrition forward, but have a larger meal at breakfast, a 393 00:18:42,240 --> 00:18:44,480 Speaker 1: decent meal at lunchtime, and a lighter meal at dinner, 394 00:18:44,680 --> 00:18:46,240 Speaker 1: and just give that a go for a few weeks 395 00:18:46,280 --> 00:18:48,760 Speaker 1: and see how you feel. Don't even stress about weight loss, 396 00:18:49,000 --> 00:18:51,080 Speaker 1: just see how you feel from an energy perspective and 397 00:18:51,160 --> 00:18:54,199 Speaker 1: a brain form a cognition perspective, and if it helps, 398 00:18:54,480 --> 00:18:57,359 Speaker 1: it's basically and he cause one study. You can do 399 00:18:57,440 --> 00:18:59,400 Speaker 1: a little kind of study on yourself and just see 400 00:18:59,440 --> 00:19:01,760 Speaker 1: if it helps. You really got nothing to lose. But 401 00:19:01,840 --> 00:19:04,200 Speaker 1: we are certainly seeing more and more research coming out 402 00:19:04,240 --> 00:19:08,520 Speaker 1: about circadian rhythms and the bodies chronobiology, using that body's 403 00:19:08,560 --> 00:19:11,040 Speaker 1: body clock to really tell us how we should be 404 00:19:11,080 --> 00:19:13,280 Speaker 1: matching our nutrition throughout the day. And certainly there's a 405 00:19:13,320 --> 00:19:15,720 Speaker 1: lot of research for females that we should be eating 406 00:19:15,760 --> 00:19:19,560 Speaker 1: regularly throughout the day. All right, Well, our next one, 407 00:19:19,640 --> 00:19:23,040 Speaker 1: Susie's found a great little protein pancakes. Well, shouldn't say 408 00:19:23,080 --> 00:19:24,879 Speaker 1: great yet, we haven't done that, we haven't done the review. 409 00:19:24,960 --> 00:19:28,760 Speaker 1: So she's found some protein pancakes. I believe they're available 410 00:19:28,800 --> 00:19:32,560 Speaker 1: in coals and woolworst they're the Greens brand Greens Deluxe 411 00:19:32,600 --> 00:19:36,080 Speaker 1: Protein Pancake Shake three hundred and twenty five grams, so 412 00:19:36,160 --> 00:19:40,440 Speaker 1: just a standard protein bottle of pancake bottle. Five dollars 413 00:19:40,520 --> 00:19:43,600 Speaker 1: for a bottle, so they're more expensive than the standard 414 00:19:43,640 --> 00:19:47,360 Speaker 1: pancake mixes, but they are promoted as forty percent less 415 00:19:47,359 --> 00:19:50,640 Speaker 1: sugar with nine grams of protein is serve an austrain 416 00:19:50,720 --> 00:19:54,080 Speaker 1: made and owned. So if we dive into the ingredients, 417 00:19:54,400 --> 00:19:57,480 Speaker 1: first ingredient is wheat flour, so definitely not gluten free. 418 00:19:57,560 --> 00:20:01,359 Speaker 1: Second ingredient is sugar. Third ingredient is wheat starch, followed 419 00:20:01,359 --> 00:20:04,320 Speaker 1: by soy protein isolate. So that's how they're getting the 420 00:20:04,359 --> 00:20:08,359 Speaker 1: additional protein in there. Got malto adection in there, raising agents, 421 00:20:08,400 --> 00:20:12,680 Speaker 1: non fat, milk solids, anti caking agents, thickeners, natural flavors, 422 00:20:12,680 --> 00:20:15,320 Speaker 1: and salt. So certainly what we'd say is more of 423 00:20:15,400 --> 00:20:18,560 Speaker 1: a definitely probably an ultra processed food, I would say, 424 00:20:18,800 --> 00:20:22,520 Speaker 1: but it has been obviously formulated by this company to 425 00:20:22,600 --> 00:20:26,320 Speaker 1: meet the demands of consumers. Are you being a lower sugar, 426 00:20:26,440 --> 00:20:29,560 Speaker 1: higher protein type of pancake? For me, I don't waste 427 00:20:29,560 --> 00:20:31,920 Speaker 1: money on pancake mixes. I personally, if I want pancakes, 428 00:20:31,960 --> 00:20:34,480 Speaker 1: I'll make them at home, and i'd probably use a 429 00:20:34,520 --> 00:20:37,480 Speaker 1: sprinkle out designed by dietitians protein powder in there to 430 00:20:37,480 --> 00:20:39,119 Speaker 1: boost my protein, or I'd pair it with a bit 431 00:20:39,119 --> 00:20:41,000 Speaker 1: of higher protein yoga or a bit of ricotta or 432 00:20:41,040 --> 00:20:43,840 Speaker 1: cottage cheese. But for some people they might like the 433 00:20:43,840 --> 00:20:47,480 Speaker 1: convenience of a pancake mix So let's go through the 434 00:20:47,560 --> 00:20:51,040 Speaker 1: nutrition panel. So per serving and there is how many 435 00:20:51,080 --> 00:20:53,720 Speaker 1: servings is in a is in the thing? You assume 436 00:20:53,760 --> 00:20:57,080 Speaker 1: at least four four so four servings per package and 437 00:20:57,359 --> 00:21:01,000 Speaker 1: roughly makes three pancakes in a serving. So nutrition wise, 438 00:21:01,040 --> 00:21:04,600 Speaker 1: you've got just shy of eight hundred kilodel, so roughly 439 00:21:04,600 --> 00:21:07,480 Speaker 1: sort of two hundred dish calories, six point four grams 440 00:21:07,480 --> 00:21:10,679 Speaker 1: of protein in a serf, thirty eight grams of carbohydrate 441 00:21:10,720 --> 00:21:13,920 Speaker 1: with nine point two grams of that being sugar, less 442 00:21:13,920 --> 00:21:16,080 Speaker 1: than a gram of fat total, so very low fat 443 00:21:16,080 --> 00:21:18,600 Speaker 1: as you would naturally assume in a pancake mix, and 444 00:21:18,640 --> 00:21:20,959 Speaker 1: four hundred milligrams of sodium a serve, which is not 445 00:21:21,040 --> 00:21:22,280 Speaker 1: insignificant for. 446 00:21:22,240 --> 00:21:22,960 Speaker 2: A pancake mix. 447 00:21:23,000 --> 00:21:24,560 Speaker 1: I mean, if I made pancakes myself at home, I 448 00:21:24,600 --> 00:21:27,600 Speaker 1: wouldn't add any salt to that. That's interesting, But six 449 00:21:27,600 --> 00:21:30,879 Speaker 1: point four grams of protein a serve, it's not high, like, 450 00:21:30,920 --> 00:21:32,240 Speaker 1: do you know what I mean? I would still like 451 00:21:32,280 --> 00:21:34,000 Speaker 1: if that was one of my clients, having that their 452 00:21:34,040 --> 00:21:37,080 Speaker 1: goal was weight loss, I'd ideally want minimum twenty grams 453 00:21:37,119 --> 00:21:39,680 Speaker 1: of protein at a breakfast, ideally thirty, particularly if they're 454 00:21:39,680 --> 00:21:42,080 Speaker 1: training in the morning. So I would still be pairing 455 00:21:42,119 --> 00:21:44,639 Speaker 1: something like this with a bit of cottage cheese, some 456 00:21:44,760 --> 00:21:48,040 Speaker 1: high protein yogurt, something else to boost up that protein. 457 00:21:48,040 --> 00:21:51,440 Speaker 1: Because nine grams are SERF. Isn't more than standard pancakes. Yes, 458 00:21:51,560 --> 00:21:53,360 Speaker 1: but to me, it kind of defeats a purpose from 459 00:21:53,400 --> 00:21:56,840 Speaker 1: paying a bit more for a protein pancake mix unless 460 00:21:56,840 --> 00:21:58,760 Speaker 1: I'm going to get at least you know that fifteen 461 00:21:58,840 --> 00:22:01,600 Speaker 1: twenty grams of protein. I just don't really think it's 462 00:22:01,680 --> 00:22:03,440 Speaker 1: enough because you still need to pair it with other 463 00:22:03,560 --> 00:22:07,080 Speaker 1: higher protein ingredients to get that protein in overall, and 464 00:22:07,119 --> 00:22:09,959 Speaker 1: it's not something we really stress about for kids. Like kids, 465 00:22:10,160 --> 00:22:12,880 Speaker 1: most kids eat enough protein. Their protein requirements are really 466 00:22:12,880 --> 00:22:15,040 Speaker 1: really low, so it's not like I'd be recommending these 467 00:22:15,080 --> 00:22:20,119 Speaker 1: for kids. Maybe for growing teenagers, but I personally don't 468 00:22:20,160 --> 00:22:22,800 Speaker 1: really see a purpose to them because I would just 469 00:22:22,920 --> 00:22:25,080 Speaker 1: rather make some healthier pancakes at home that are lower 470 00:22:25,119 --> 00:22:27,200 Speaker 1: sugar and get my clients to pair that with a 471 00:22:27,200 --> 00:22:29,000 Speaker 1: bit of high protein yoga or with a bit of 472 00:22:29,040 --> 00:22:30,560 Speaker 1: recoder or something on the side. 473 00:22:30,720 --> 00:22:31,640 Speaker 2: How do you feel about them? 474 00:22:32,080 --> 00:22:34,679 Speaker 3: Yeah, I think it's a good example of food companies 475 00:22:35,119 --> 00:22:38,119 Speaker 3: targeting protein in their marketing. But when you take a 476 00:22:38,160 --> 00:22:41,600 Speaker 3: closer look, it's not always as good as it seems, 477 00:22:41,680 --> 00:22:44,960 Speaker 3: so they've got I think, over fifty grams of carbohydrate 478 00:22:44,960 --> 00:22:48,760 Speaker 3: per serve, which is massive. That's almost four slices of 479 00:22:48,800 --> 00:22:52,399 Speaker 3: bread per serve, which is just huge carbohydrate load for 480 00:22:52,520 --> 00:22:55,480 Speaker 3: just nine grams of protein. And I think that in general, 481 00:22:55,560 --> 00:22:57,760 Speaker 3: you can make a pretty good protein pancake just with 482 00:22:57,920 --> 00:23:02,000 Speaker 3: regular homeal flour and some ricotta, or a spoonful of 483 00:23:02,080 --> 00:23:05,320 Speaker 3: designed by dietitians, actual protein vanilla, which comes up really 484 00:23:05,359 --> 00:23:08,359 Speaker 3: well in pancakes. So yeah, I thought it was an 485 00:23:08,359 --> 00:23:11,720 Speaker 3: interesting one. The ingredient list is relatively clean, but I'm 486 00:23:11,800 --> 00:23:14,040 Speaker 3: like you, for that amount of carbohydrate, it's still a 487 00:23:14,080 --> 00:23:18,240 Speaker 3: really energy dense food and I would be spending extra 488 00:23:18,280 --> 00:23:20,840 Speaker 3: on it. We were a bit sad, actually, because remember 489 00:23:20,840 --> 00:23:24,280 Speaker 3: they used to have the Coals brand buttermilk pancakes or 490 00:23:24,400 --> 00:23:27,679 Speaker 3: really good nutritional mix, and they're not available anymore. So 491 00:23:28,280 --> 00:23:32,440 Speaker 3: I think we compiled our product manual about three years 492 00:23:32,440 --> 00:23:36,000 Speaker 3: ago of all the top supermarket foods in each category, 493 00:23:36,119 --> 00:23:39,399 Speaker 3: and we're about to launch our revised one, which is 494 00:23:39,440 --> 00:23:43,400 Speaker 3: slightly different. It's the top two hundred foods across all brands, 495 00:23:43,560 --> 00:23:46,200 Speaker 3: so there might be five breads, not just two, so 496 00:23:46,240 --> 00:23:48,560 Speaker 3: that will be out very soon. But yeah, certain foods, 497 00:23:48,600 --> 00:23:51,639 Speaker 3: because like those pancakes that Coals used to make aren't available, 498 00:23:51,880 --> 00:23:54,040 Speaker 3: they do turn I think the other thing is that 499 00:23:54,080 --> 00:23:57,080 Speaker 3: protein pancake mixes in supermarkets are really expensive. I would 500 00:23:57,119 --> 00:23:59,600 Speaker 3: say I don't think they're necessarily worth it. I think 501 00:23:59,600 --> 00:24:02,600 Speaker 3: that if you want to increase your protein, like you said, 502 00:24:02,640 --> 00:24:04,959 Speaker 3: either add rocoder or even better cottage cheese, or if 503 00:24:04,960 --> 00:24:07,600 Speaker 3: you've got protein powder, that's a much better way of 504 00:24:07,640 --> 00:24:09,879 Speaker 3: doing it. And our protein powder comes up really I 505 00:24:09,920 --> 00:24:13,760 Speaker 3: don't really love pancakes, but the our vanilla protein, digestive 506 00:24:13,800 --> 00:24:17,360 Speaker 3: and women's hormone come up really well in pancakes. So yeah, 507 00:24:17,400 --> 00:24:18,920 Speaker 3: just save your money and don't think that they're better 508 00:24:18,920 --> 00:24:20,560 Speaker 3: because yet it's way too much carbohydrate. 509 00:24:20,920 --> 00:24:23,159 Speaker 1: Yeah, you can make pancakes with a Scuba protein powder, 510 00:24:23,200 --> 00:24:25,199 Speaker 1: an Eggle two and a bit of mash banana and 511 00:24:25,320 --> 00:24:27,000 Speaker 1: just a little bit of cinnamon and they come up 512 00:24:27,040 --> 00:24:29,040 Speaker 1: really really nicely, just spright off on a little bit 513 00:24:29,040 --> 00:24:30,879 Speaker 1: of extra Version olive oil. So like you, I'm not 514 00:24:30,920 --> 00:24:33,440 Speaker 1: going to spend five dollars something on a protein pancake mix. 515 00:24:33,520 --> 00:24:35,560 Speaker 1: I'd rather just make it myself at home because all 516 00:24:35,600 --> 00:24:38,000 Speaker 1: I put in my pancakes is homeal flour, some eggs, 517 00:24:38,040 --> 00:24:39,240 Speaker 1: and a dash of milk and a little bit of 518 00:24:39,240 --> 00:24:40,919 Speaker 1: cinnamon or a bit of vanilla, if I've got it 519 00:24:40,960 --> 00:24:43,360 Speaker 1: in my pantry, so they're not. Most people have that, 520 00:24:43,560 --> 00:24:45,920 Speaker 1: you know, those ingredients in their own pantry. It only 521 00:24:45,960 --> 00:24:48,280 Speaker 1: takes five minutes to whip it together. So for me, 522 00:24:48,359 --> 00:24:51,080 Speaker 1: I really don't think it's that convenient having it in 523 00:24:51,119 --> 00:24:53,000 Speaker 1: a mix like that. I think it doesn't really take 524 00:24:53,040 --> 00:24:55,080 Speaker 1: too long, and most people have the ingredients in their 525 00:24:55,080 --> 00:24:57,320 Speaker 1: pantry and you can make it far better without the 526 00:24:57,359 --> 00:25:00,600 Speaker 1: additional sort of additives that the supermarket bread tend to have. 527 00:25:01,040 --> 00:25:04,320 Speaker 3: True list of question, I'm in menopause, what supplements should 528 00:25:04,320 --> 00:25:05,960 Speaker 3: I be taking? And this is off the back of 529 00:25:06,040 --> 00:25:08,480 Speaker 3: every second ad that comes through on my Instagram feed 530 00:25:08,880 --> 00:25:12,120 Speaker 3: is about supplements for menopause. And I think every Tom 531 00:25:12,160 --> 00:25:14,040 Speaker 3: Tick and Harry has got a brand which is selling 532 00:25:14,119 --> 00:25:17,800 Speaker 3: various pills and potions or targeting Perry and menopausal symptoms. 533 00:25:17,800 --> 00:25:20,320 Speaker 3: And I would first of all say, just be really careful. 534 00:25:20,680 --> 00:25:22,320 Speaker 3: There's a lot of stuff being sold that you don't 535 00:25:22,320 --> 00:25:25,320 Speaker 3: need under the guides of relieving symptoms. And when you 536 00:25:25,359 --> 00:25:27,520 Speaker 3: look at the data there's not huge amounts of data. 537 00:25:27,560 --> 00:25:30,480 Speaker 3: You know, some of the strongest data for reducing menopausal 538 00:25:30,520 --> 00:25:33,720 Speaker 3: symptoms like hot flushes and night sweats is to increase 539 00:25:33,760 --> 00:25:37,040 Speaker 3: in take of extraversional ifoil. That's the truth, So you 540 00:25:37,160 --> 00:25:39,720 Speaker 3: really can get ripped off. But I think there is 541 00:25:39,760 --> 00:25:42,879 Speaker 3: a few things that routine me we do recommend or 542 00:25:42,880 --> 00:25:45,560 Speaker 3: have growing evidence based for them. I think one of 543 00:25:45,600 --> 00:25:47,560 Speaker 3: the key ones that springs to mind is vitamin D. 544 00:25:48,320 --> 00:25:50,399 Speaker 3: It's that time of year where up to twenty five 545 00:25:50,440 --> 00:25:53,400 Speaker 3: percent of austrains will have low vitamin D levels. We're 546 00:25:53,440 --> 00:25:55,399 Speaker 3: inside a lot more. It's hard to get some on 547 00:25:55,400 --> 00:25:58,199 Speaker 3: the skin, your fair skin, you probably cover up, and 548 00:25:58,240 --> 00:26:00,600 Speaker 3: certainly low vitamin D isn't good for a number of 549 00:26:00,640 --> 00:26:04,000 Speaker 3: metabolic variables or disease risks. So that would be one 550 00:26:04,000 --> 00:26:06,720 Speaker 3: that routinely I would suggest unless clients are really high, 551 00:26:07,680 --> 00:26:10,240 Speaker 3: it's a no brainer to add that. And don't forget 552 00:26:10,320 --> 00:26:12,520 Speaker 3: if you're taking vitamin dates. If that sobal vitamin, you 553 00:26:12,560 --> 00:26:14,200 Speaker 3: do need to consume it with food with your eggs 554 00:26:14,200 --> 00:26:16,880 Speaker 3: in the morning or dinner. It won't absorb optimally if 555 00:26:16,880 --> 00:26:18,640 Speaker 3: you I'll just have it before bed and you haven't 556 00:26:18,640 --> 00:26:22,440 Speaker 3: got any nutrients on board. I don't routinely supplement calcium, 557 00:26:22,600 --> 00:26:25,520 Speaker 3: and the reason is it's not good just to concentrate 558 00:26:25,520 --> 00:26:27,840 Speaker 3: and have more and more of big nutrients. I will 559 00:26:27,880 --> 00:26:31,960 Speaker 3: really work with my clients to optimize calcium in taking 560 00:26:31,960 --> 00:26:35,000 Speaker 3: their diet using special yogurts and milks. It's not actually 561 00:26:35,000 --> 00:26:37,159 Speaker 3: that hard to get up to twelve hundred with a 562 00:26:37,160 --> 00:26:40,719 Speaker 3: couple of key foods like unhold tahini and edimrmae beans 563 00:26:41,040 --> 00:26:43,760 Speaker 3: and a fortified milk and yogurt. But if I do 564 00:26:43,840 --> 00:26:46,720 Speaker 3: have clients who are not fans of dairy, certainly I 565 00:26:46,800 --> 00:26:48,680 Speaker 3: might look at adding some in, but then I'd be 566 00:26:48,760 --> 00:26:50,760 Speaker 3: very careful. I certainly wouldn't make a dose it just 567 00:26:50,760 --> 00:26:53,240 Speaker 3: for the sake of it. There's growing evidence that create 568 00:26:53,240 --> 00:26:55,600 Speaker 3: in and we'll disclose we do have a supplement company 569 00:26:55,600 --> 00:26:57,480 Speaker 3: that we do make creating, but we do that for 570 00:26:57,520 --> 00:26:59,520 Speaker 3: a reason. There is growing evidence to show there's huge 571 00:26:59,520 --> 00:27:02,920 Speaker 3: benefits for women in their forties and beyond, particularly as 572 00:27:02,920 --> 00:27:06,160 Speaker 3: we store seventy to eighty percent less creative than men. 573 00:27:06,720 --> 00:27:09,159 Speaker 3: It's involved energy regulation. Piers to have a link to 574 00:27:09,200 --> 00:27:12,119 Speaker 3: mood helps to optimize body composition. So adding three to 575 00:27:12,200 --> 00:27:14,760 Speaker 3: five grams per day is a smart choice, particularly if 576 00:27:14,760 --> 00:27:17,320 Speaker 3: you're not feeling your best. And I think the other 577 00:27:17,400 --> 00:27:20,080 Speaker 3: thing that comes up more frequently as women are moving 578 00:27:20,080 --> 00:27:23,320 Speaker 3: through their forties and beyond is some daily fiber supplements. 579 00:27:23,880 --> 00:27:26,600 Speaker 3: And certainly if your tummy isn't behaving itself and you 580 00:27:26,640 --> 00:27:29,240 Speaker 3: don't have about motion regularly, you might have a long bow, 581 00:27:29,440 --> 00:27:32,200 Speaker 3: long gut, you might have a sensitive tummy. You might 582 00:27:32,240 --> 00:27:34,960 Speaker 3: have reduced your carbs down, you know, whether it's a 583 00:27:35,000 --> 00:27:39,439 Speaker 3: meta mucil, a cilium husk some are brand, or a 584 00:27:39,480 --> 00:27:42,880 Speaker 3: sort of tummy formulation that you add in to get 585 00:27:42,880 --> 00:27:45,600 Speaker 3: your bows moving. That is something that I also may 586 00:27:45,640 --> 00:27:48,560 Speaker 3: go to, but it's really not a long list. I 587 00:27:48,560 --> 00:27:51,480 Speaker 3: don't routinely supplement unless there's a need to, you know, 588 00:27:51,600 --> 00:27:54,560 Speaker 3: perhaps a Meaga threes. You know, the menopausal years are 589 00:27:54,560 --> 00:27:57,119 Speaker 3: pro inflammatory. That is why all of a sudden, if 590 00:27:57,160 --> 00:27:59,639 Speaker 3: you've had cholesterol or diabetes, that will all come on 591 00:27:59,680 --> 00:28:02,080 Speaker 3: and you're a weight abdominantly. Certainly, if you're not a 592 00:28:02,080 --> 00:28:04,040 Speaker 3: big fish eater, and I think really should be eating 593 00:28:04,040 --> 00:28:06,240 Speaker 3: Amiga threes at least every second day. I do consult 594 00:28:06,280 --> 00:28:08,760 Speaker 3: to tas ou Ll Declare, but I consult to tass 595 00:28:08,800 --> 00:28:11,359 Speaker 3: Out because salmon is very good for us, and a 596 00:28:11,400 --> 00:28:13,760 Speaker 3: Mega three that's the richest in salmon, but you can 597 00:28:13,840 --> 00:28:17,240 Speaker 3: use sardines, you can use tinfish oysters, even whitefish like 598 00:28:17,240 --> 00:28:19,760 Speaker 3: barramundi is a sauce. So I'd be bumping out my 599 00:28:19,760 --> 00:28:21,600 Speaker 3: seafood and take to at least every second day. And 600 00:28:21,640 --> 00:28:23,560 Speaker 3: if not an a Mega three supplement certainly won't hurt 601 00:28:23,600 --> 00:28:26,159 Speaker 3: you and not a bad idea. But I don't like 602 00:28:26,160 --> 00:28:28,640 Speaker 3: to see clients spending hundreds and hundreds on supplements either, 603 00:28:28,840 --> 00:28:30,679 Speaker 3: because you know, it's silly to pay a lot of 604 00:28:30,680 --> 00:28:33,280 Speaker 3: money for the same product. But there are sort of 605 00:28:33,359 --> 00:28:35,720 Speaker 3: handful of ones that will come up more frequently in 606 00:28:36,240 --> 00:28:37,640 Speaker 3: conversations with my clients. 607 00:28:38,120 --> 00:28:38,680 Speaker 2: What have I missed? 608 00:28:38,720 --> 00:28:38,920 Speaker 3: Land? 609 00:28:39,440 --> 00:28:41,400 Speaker 1: I had a list of five, but it's not like 610 00:28:41,400 --> 00:28:43,680 Speaker 1: I'm going to say everybody in perry or menopause needs 611 00:28:43,680 --> 00:28:45,160 Speaker 1: to take all five. So these are the ones that 612 00:28:45,200 --> 00:28:47,960 Speaker 1: I routinely will either put my clients when I or 613 00:28:48,000 --> 00:28:50,720 Speaker 1: swap them to a better quality brand, or really look 614 00:28:50,760 --> 00:28:53,040 Speaker 1: closely at their diet to be like, are we actually 615 00:28:53,080 --> 00:28:53,880 Speaker 1: getting in enough? 616 00:28:54,120 --> 00:28:55,480 Speaker 2: Can we do more through diet? 617 00:28:55,560 --> 00:28:57,480 Speaker 1: Or like you, if that is not a dairy person, 618 00:28:57,520 --> 00:29:00,520 Speaker 1: it's really difficult to get I think the researchapause is 619 00:29:00,520 --> 00:29:03,000 Speaker 1: thirteen hundred milligrams of calcium a day. Like you're just 620 00:29:03,080 --> 00:29:04,640 Speaker 1: not going to get anywhere close to that if you 621 00:29:04,680 --> 00:29:07,440 Speaker 1: don't have darea, it's really difficult. So, like you, my 622 00:29:07,480 --> 00:29:09,520 Speaker 1: first one is calcium and vitamin D. I put them 623 00:29:09,520 --> 00:29:12,000 Speaker 1: together often if you're not really getting much vitamin D 624 00:29:12,080 --> 00:29:14,120 Speaker 1: and a lot of people also in metopause struggle to 625 00:29:14,120 --> 00:29:14,800 Speaker 1: get calcium. 626 00:29:14,800 --> 00:29:16,400 Speaker 2: So there are a lot of good brands that will. 627 00:29:16,240 --> 00:29:18,960 Speaker 1: Do a calcium and a vitamin D supplement together because 628 00:29:19,000 --> 00:29:21,440 Speaker 1: it's really important from a bone health perspective. Vitamin D 629 00:29:21,520 --> 00:29:23,840 Speaker 1: is good for mood immunity and also helps with that 630 00:29:23,920 --> 00:29:26,800 Speaker 1: calcium absorption as well. And calcium of course is important 631 00:29:26,800 --> 00:29:29,600 Speaker 1: for maintaining the density of your bones and starts to 632 00:29:29,840 --> 00:29:33,400 Speaker 1: the bone density declines postmenopause as well. I also had 633 00:29:33,400 --> 00:29:36,920 Speaker 1: amiga threes really good for brain function, inflammation, heart health. 634 00:29:37,440 --> 00:29:39,640 Speaker 1: Is a small amount of research that amiga threes may 635 00:29:39,680 --> 00:29:42,800 Speaker 1: help with things like mood swings and joint aches as well. 636 00:29:43,040 --> 00:29:45,640 Speaker 1: So again food first, of course, but again if you're 637 00:29:45,640 --> 00:29:47,920 Speaker 1: not someone who likes seafood, you might have an allergy, 638 00:29:48,240 --> 00:29:50,600 Speaker 1: you might be vegan. Go for an algae oil is 639 00:29:50,640 --> 00:29:53,040 Speaker 1: really important to get some of those plant based amigasim 640 00:29:53,560 --> 00:29:56,920 Speaker 1: next creatine like you. Of course, it's actually five grams 641 00:29:56,920 --> 00:29:59,360 Speaker 1: a day for perian metopause is what the research says. 642 00:29:59,480 --> 00:30:01,880 Speaker 1: So three a day under forty, five grams a day 643 00:30:01,920 --> 00:30:04,560 Speaker 1: over forty. Basically think of it like that. Really, as 644 00:30:04,560 --> 00:30:09,040 Speaker 1: Susi mentioned, muscle strength and metabolism, brain health, cognition, brain 645 00:30:09,160 --> 00:30:12,200 Speaker 1: fog super super important. And then my last one you 646 00:30:12,240 --> 00:30:15,000 Speaker 1: didn't mention, but I am really a huge fan of 647 00:30:15,040 --> 00:30:18,320 Speaker 1: in the last few years, is magnesium. So magnesium is 648 00:30:18,440 --> 00:30:20,480 Speaker 1: there's just so much more and more research coming out 649 00:30:20,520 --> 00:30:24,320 Speaker 1: about it. A blood test doesn't often indicate if you're 650 00:30:24,400 --> 00:30:27,080 Speaker 1: low or you're borderline and magnesium because ninety percent of 651 00:30:27,080 --> 00:30:29,840 Speaker 1: your magnesium is found inside the cell. A blood test 652 00:30:29,920 --> 00:30:32,280 Speaker 1: test what's within your blood, So a lot of times, 653 00:30:32,360 --> 00:30:35,200 Speaker 1: unless your magnesium is critically critically low and you're in 654 00:30:35,240 --> 00:30:38,080 Speaker 1: hospital and you need like a you know, a blood infusion, 655 00:30:38,120 --> 00:30:39,640 Speaker 1: you're not going to know if you're low, and most 656 00:30:39,640 --> 00:30:42,920 Speaker 1: people are because sadly, most magnesium is found in things 657 00:30:42,960 --> 00:30:46,000 Speaker 1: like dark green leafy veggies, legumes, nuts and seeds. And 658 00:30:46,040 --> 00:30:49,000 Speaker 1: we know that Australians simply just do not eat enough 659 00:30:49,000 --> 00:30:52,040 Speaker 1: of those types of food. So most people, and I'm 660 00:30:52,080 --> 00:30:54,280 Speaker 1: not even joking, a low and magnesium and they just 661 00:30:54,280 --> 00:30:57,240 Speaker 1: don't know it, but they're suffering because they've got poor sleeps, 662 00:30:57,240 --> 00:30:59,840 Speaker 1: they've got muscle cramps. It's in facting bone houth as well. 663 00:31:00,240 --> 00:31:03,440 Speaker 1: Magnesium works alongside calcium and vitamin D as well, so 664 00:31:03,480 --> 00:31:05,960 Speaker 1: I really like to use magnesium a few different types 665 00:31:06,080 --> 00:31:08,640 Speaker 1: of site trade if you're struggling with boughs and digestion, 666 00:31:09,040 --> 00:31:12,040 Speaker 1: or magnesium glycinate or bysglycinate from a sleep and a 667 00:31:12,080 --> 00:31:15,040 Speaker 1: muscle recovery perspective as well. So most of my clients, 668 00:31:15,240 --> 00:31:18,440 Speaker 1: because of the effects of sleep and restlessness and muscle 669 00:31:18,520 --> 00:31:21,680 Speaker 1: cramps and night sweats that you know, the hormones have 670 00:31:22,040 --> 00:31:24,560 Speaker 1: a lot of my ladies are taking some form of 671 00:31:24,600 --> 00:31:27,960 Speaker 1: magnesium and feeling really good for that. So it's not essential, 672 00:31:28,200 --> 00:31:30,520 Speaker 1: but if you know you're someone who doesn't regularly eat 673 00:31:30,800 --> 00:31:33,920 Speaker 1: legumes and nuts and seeds and dark green leafy veggies, 674 00:31:34,040 --> 00:31:37,040 Speaker 1: you're probably not getting in enough magnesium through your diet. 675 00:31:37,080 --> 00:31:39,760 Speaker 1: And I would say that's probably ninety percent of busy women. 676 00:31:40,240 --> 00:31:42,440 Speaker 1: And then my last one, which is not essential, but 677 00:31:42,600 --> 00:31:45,040 Speaker 1: some of my ladies do enjoy taking it is either 678 00:31:45,120 --> 00:31:47,800 Speaker 1: collagen or a protein powder, because again we know that 679 00:31:47,840 --> 00:31:50,920 Speaker 1: it can just help supplement the diet from a skin elasticity, 680 00:31:50,960 --> 00:31:54,320 Speaker 1: a hydration perspective, and a muscle mass and a metabolum perspective. 681 00:31:54,360 --> 00:31:55,200 Speaker 2: So it's not essential. 682 00:31:55,240 --> 00:31:58,560 Speaker 1: You can certainly eat that through foods, but again it's 683 00:31:58,640 --> 00:32:01,160 Speaker 1: more of a convenience option, like some people just prefer 684 00:32:01,280 --> 00:32:04,200 Speaker 1: to use a protein powder because it's a convenient source 685 00:32:04,200 --> 00:32:06,440 Speaker 1: of high quality protein for very low calories. 686 00:32:06,440 --> 00:32:07,719 Speaker 2: It's not needed, but it is. 687 00:32:07,800 --> 00:32:10,400 Speaker 1: It is convenience, and if you're a busy woman, that's 688 00:32:10,440 --> 00:32:12,520 Speaker 1: what a lot of my clients are using. Not all 689 00:32:12,560 --> 00:32:14,680 Speaker 1: of them altogether, I'd say a lot of times it's 690 00:32:14,720 --> 00:32:16,840 Speaker 1: two to three of them out of that list, but 691 00:32:16,920 --> 00:32:19,560 Speaker 1: certainly they're the most important nutrients i'd be looking at 692 00:32:19,600 --> 00:32:23,080 Speaker 1: in perian metopause and certainly through your diet first if 693 00:32:23,120 --> 00:32:26,440 Speaker 1: you can, if not looking for a reputable brand to 694 00:32:26,920 --> 00:32:29,640 Speaker 1: help supplement that diet. Maybe it's not long term, maybe 695 00:32:29,640 --> 00:32:31,560 Speaker 1: it's not forever, but it might be just sort of 696 00:32:31,600 --> 00:32:34,080 Speaker 1: utilizing it on and off through different periods like winter, 697 00:32:34,160 --> 00:32:36,120 Speaker 1: for example, when we don't tend to get as much 698 00:32:36,120 --> 00:32:38,040 Speaker 1: sunlight or do as much walking. You might want to 699 00:32:38,040 --> 00:32:41,280 Speaker 1: supplement a bit of vitamin D in winter. Alrighty well, 700 00:32:41,400 --> 00:32:43,360 Speaker 1: that brings us to the end of another episode, episode 701 00:32:43,400 --> 00:32:46,200 Speaker 1: three hundred and one of the Nutrition Couch. If you know, 702 00:32:46,440 --> 00:32:48,280 Speaker 1: Alak Susi said, if your diet needs a little bit 703 00:32:48,320 --> 00:32:50,840 Speaker 1: more work or a further supplementation, we have our own 704 00:32:51,000 --> 00:32:55,239 Speaker 1: range of scientifically formulated proteins, hot chocolates and creatines, and 705 00:32:55,320 --> 00:32:58,160 Speaker 1: soon to come also a few more new additions to 706 00:32:58,200 --> 00:33:00,640 Speaker 1: the range. So it's designed by dieticians dot com. Thank 707 00:33:00,680 --> 00:33:01,560 Speaker 1: you for you sport, thank. 708 00:33:01,480 --> 00:33:02,120 Speaker 2: You for listening. 709 00:33:02,320 --> 00:33:04,600 Speaker 1: Share the podcast with your friends and we will catch 710 00:33:04,640 --> 00:33:06,000 Speaker 1: you in next week's episode. 711 00:33:06,200 --> 00:33:06,840 Speaker 3: Have a great week.