1 00:00:00,680 --> 00:00:02,680 Speaker 1: Do you think that you eat a healthy diet? 2 00:00:03,240 --> 00:00:05,080 Speaker 2: Do you try and cook at home when you can 3 00:00:05,280 --> 00:00:07,720 Speaker 2: eat veggies every day and add in a few alcohol 4 00:00:07,720 --> 00:00:10,840 Speaker 2: free days each week. Chances are if you are listening 5 00:00:10,840 --> 00:00:14,440 Speaker 2: to this podcast, you are reasonably healthy. But on today's 6 00:00:14,440 --> 00:00:16,919 Speaker 2: episode of The Nutrition Couch, we take a closer look 7 00:00:16,920 --> 00:00:19,840 Speaker 2: at why healthy isn't always the same thing as eating 8 00:00:19,880 --> 00:00:20,639 Speaker 2: for weight control. 9 00:00:21,280 --> 00:00:23,920 Speaker 1: Hi, I'm Susie Burrow and Emily and Wood and. 10 00:00:23,880 --> 00:00:26,160 Speaker 2: Each week we bring you The Nutrition Couch, the bi 11 00:00:26,200 --> 00:00:28,360 Speaker 2: weekly podcast that keeps you up to date on everything 12 00:00:28,400 --> 00:00:30,880 Speaker 2: you need to know in the world of nutrition, as 13 00:00:30,920 --> 00:00:33,720 Speaker 2: well as healthy eating that is not so healthy. Today 14 00:00:33,800 --> 00:00:36,480 Speaker 2: we take a closer look at the recommendation for ten 15 00:00:36,520 --> 00:00:39,479 Speaker 2: thousand steps each day and why this may not be 16 00:00:39,520 --> 00:00:42,239 Speaker 2: the most important thing to consider when you're looking at 17 00:00:42,280 --> 00:00:45,680 Speaker 2: your exercise. And our listener question is all about fasting 18 00:00:46,040 --> 00:00:48,599 Speaker 2: and whether the five two is better than the. 19 00:00:48,560 --> 00:00:49,159 Speaker 1: Sixteen to eight. 20 00:00:49,920 --> 00:00:51,839 Speaker 2: But to kick us off todaily, and it's been a 21 00:00:51,840 --> 00:00:54,520 Speaker 2: little while since we've been in the studio because you've 22 00:00:54,560 --> 00:00:58,840 Speaker 2: just gone off and had a baby, So congratulations. We 23 00:00:58,920 --> 00:01:02,920 Speaker 2: haven't really spoke at all since that recording, So do 24 00:01:02,960 --> 00:01:06,759 Speaker 2: you want to share with all the listeners, what happened? 25 00:01:06,840 --> 00:01:08,120 Speaker 1: What did you have? Where did you have? 26 00:01:08,520 --> 00:01:13,119 Speaker 3: What? They It has been a little while. She's over 27 00:01:13,200 --> 00:01:18,120 Speaker 3: four weeks now. So Matilda was born on July twenty first, 28 00:01:18,520 --> 00:01:21,160 Speaker 3: and what's it now, just over four weeks since then, 29 00:01:21,400 --> 00:01:24,880 Speaker 3: so she's tucking along nicely, all healthy, and what we 30 00:01:24,920 --> 00:01:27,240 Speaker 3: thought we'd do was drop a little mini episode with 31 00:01:27,280 --> 00:01:29,679 Speaker 3: a little bit more details for anyone that's interested. We 32 00:01:29,760 --> 00:01:32,440 Speaker 3: appreciate that some of our listeners just want the nutrition 33 00:01:32,560 --> 00:01:35,399 Speaker 3: content and that is fine, and other listeners actually love 34 00:01:35,480 --> 00:01:37,040 Speaker 3: to hear a little bit more about our lives and 35 00:01:37,040 --> 00:01:39,560 Speaker 3: that's okay as well. So we'll do a special mini 36 00:01:39,640 --> 00:01:43,080 Speaker 3: bonus episode on our new SNAT guy that's coming, and 37 00:01:43,120 --> 00:01:47,640 Speaker 3: also small details around little Matilda's birth. So yeah, stay 38 00:01:48,000 --> 00:01:49,600 Speaker 3: tuned for when that will be live. 39 00:01:50,400 --> 00:01:52,800 Speaker 2: And it was certainly good timing because Tilly, of course, 40 00:01:53,000 --> 00:01:55,560 Speaker 2: is just in line with the Australian female soccer team. 41 00:01:55,600 --> 00:01:58,240 Speaker 2: Maybe it's an omen any soccer jeans in your family. 42 00:01:58,760 --> 00:02:01,320 Speaker 3: No, not really, we're not very good at soccer. But yeah, 43 00:02:01,360 --> 00:02:04,120 Speaker 3: little Matilda was watching all of the games, even though 44 00:02:04,120 --> 00:02:07,000 Speaker 3: one last night the Grand Final, but she slept through 45 00:02:07,000 --> 00:02:07,520 Speaker 3: most of it. 46 00:02:08,320 --> 00:02:10,920 Speaker 1: She was there in the spirit my boys. 47 00:02:10,960 --> 00:02:12,920 Speaker 2: I showed a photo of her last night when you 48 00:02:12,960 --> 00:02:14,560 Speaker 2: sent it through and we were watching the game and 49 00:02:14,600 --> 00:02:15,760 Speaker 2: they were mesmeris. 50 00:02:15,840 --> 00:02:17,079 Speaker 1: She's just divine. 51 00:02:17,120 --> 00:02:18,919 Speaker 2: So we'll also post some photos of her, but yet 52 00:02:18,919 --> 00:02:22,720 Speaker 2: that bonus episode which has details of the latest edition 53 00:02:22,840 --> 00:02:25,880 Speaker 2: Tillian's Clan and also our brand new Snack Club, which 54 00:02:25,880 --> 00:02:28,080 Speaker 2: is finally ready. Of course, it took so much longer 55 00:02:28,080 --> 00:02:30,200 Speaker 2: than we had hoped, but it's about to drop and 56 00:02:30,240 --> 00:02:31,640 Speaker 2: you will love it. So we're going to take you 57 00:02:31,680 --> 00:02:33,600 Speaker 2: through that on a bonus episode to come out later 58 00:02:33,639 --> 00:02:35,120 Speaker 2: this week, so look out for that on your feed, 59 00:02:35,840 --> 00:02:38,080 Speaker 2: all right. Well, to get back into nutrition content, and 60 00:02:38,080 --> 00:02:40,840 Speaker 2: there has been plenty since Leanne's been having a little 61 00:02:40,919 --> 00:02:44,280 Speaker 2: cheeky Matt leave. An article that came through from Body 62 00:02:44,320 --> 00:02:47,880 Speaker 2: and Soul was an article on the most common mistakes 63 00:02:47,919 --> 00:02:51,240 Speaker 2: people make when they're eating healthy, and both you and 64 00:02:51,240 --> 00:02:54,600 Speaker 2: I just loved it straight away because this resonates with 65 00:02:55,080 --> 00:02:57,000 Speaker 2: us in terms of what we do with our clients 66 00:02:57,040 --> 00:02:58,600 Speaker 2: all the time. Because it's safe to say, Leanne that 67 00:02:58,639 --> 00:03:02,600 Speaker 2: I don't have clients when I first meet them who 68 00:03:02,639 --> 00:03:05,560 Speaker 2: are eating you know, McDonald's every day, or you know 69 00:03:05,600 --> 00:03:09,079 Speaker 2: they're really actually eating pretty well, they're eating, cooking at 70 00:03:09,080 --> 00:03:11,800 Speaker 2: home and eating fruit and veg, but they're just not 71 00:03:11,840 --> 00:03:14,440 Speaker 2: getting the results they're looking for with their body. And 72 00:03:14,440 --> 00:03:16,679 Speaker 2: we thought that lended really well, and it's safe to say, yeah, 73 00:03:16,680 --> 00:03:18,760 Speaker 2: if you're listening to the Nutrition Couch, you're probably interested 74 00:03:18,760 --> 00:03:21,160 Speaker 2: in health and already think that you are eating pretty well. 75 00:03:21,400 --> 00:03:22,799 Speaker 2: So we thought we would go through some of those 76 00:03:22,840 --> 00:03:25,560 Speaker 2: really common things that we see with people's diets that 77 00:03:25,840 --> 00:03:28,560 Speaker 2: even though you're healthy, it might not be achieving your 78 00:03:28,560 --> 00:03:30,960 Speaker 2: goals in terms of fat loss or even weight control, 79 00:03:31,080 --> 00:03:34,640 Speaker 2: because in our lives, which are so sedentary, it's really 80 00:03:34,680 --> 00:03:38,839 Speaker 2: about balance and getting that balance in terms of nutrients 81 00:03:38,840 --> 00:03:41,240 Speaker 2: in requirements for your body. So the first one I'm 82 00:03:41,280 --> 00:03:42,920 Speaker 2: going to launch in with, and I'm sure we've both 83 00:03:42,920 --> 00:03:46,080 Speaker 2: got plenty of these, I'm not think as I'm reading 84 00:03:46,120 --> 00:03:47,520 Speaker 2: through some of them in the article, and they're just 85 00:03:47,560 --> 00:03:50,280 Speaker 2: make me think of my clients straight away. The first 86 00:03:50,320 --> 00:03:52,560 Speaker 2: one that springs to mind for me is when it 87 00:03:52,560 --> 00:03:56,760 Speaker 2: comes to whole grains and sort of portion sizes of 88 00:03:56,840 --> 00:04:00,920 Speaker 2: perceived healthy foods, whether it's brown rice or low gi 89 00:04:01,120 --> 00:04:05,760 Speaker 2: basmati type rice, or things like kinwa or breads in 90 00:04:05,800 --> 00:04:09,960 Speaker 2: particular like sour dough slices of bread. They're just way 91 00:04:10,200 --> 00:04:13,160 Speaker 2: too big. So sure they're healthy additions. And I'll have 92 00:04:13,200 --> 00:04:16,080 Speaker 2: clients Leanne who will be having a healthy salad for 93 00:04:16,160 --> 00:04:18,680 Speaker 2: lunch or dinner, and they will go out of their 94 00:04:18,720 --> 00:04:22,880 Speaker 2: way to add grains in or add extra mixes of grains, 95 00:04:22,920 --> 00:04:25,480 Speaker 2: you know, adding in extra kinwa or throwing in extra 96 00:04:25,800 --> 00:04:29,760 Speaker 2: chia seeds and nuts and seeds and legumes, or you know, 97 00:04:29,839 --> 00:04:33,200 Speaker 2: be buying tesion type breads that can cost upwards of 98 00:04:33,200 --> 00:04:35,240 Speaker 2: eight ten dollars a loaf and be packed full of 99 00:04:35,279 --> 00:04:38,200 Speaker 2: grains and seeds, but they're just massive. So to give 100 00:04:38,200 --> 00:04:40,440 Speaker 2: you some reference points, you know, a cup of brown 101 00:04:40,560 --> 00:04:44,680 Speaker 2: rice cooked is equivalent to about forty five forty eight 102 00:04:44,720 --> 00:04:47,600 Speaker 2: grams of total carbohydrate. Now that's sort of up to 103 00:04:47,960 --> 00:04:51,160 Speaker 2: half the total amount of carbohydrate that some small females 104 00:04:51,200 --> 00:04:53,719 Speaker 2: require per day, particularly if they're instrot and resistant or 105 00:04:53,720 --> 00:04:56,279 Speaker 2: have good coos regulation issues. And the thing with a 106 00:04:56,279 --> 00:04:58,080 Speaker 2: lot of those grains is that they're so easy to 107 00:04:58,120 --> 00:05:00,120 Speaker 2: eat you don't even notice you're having it. So to 108 00:05:00,320 --> 00:05:02,720 Speaker 2: have mouthful after mouthful and before you've even noticed, you're 109 00:05:02,720 --> 00:05:04,720 Speaker 2: having a couple of extra cups, and the fuel is 110 00:05:04,800 --> 00:05:07,920 Speaker 2: just too high for the amount of activity. Now you know, 111 00:05:08,000 --> 00:05:10,760 Speaker 2: certainly there's nothing wrong with those individual foods, but in 112 00:05:10,800 --> 00:05:13,120 Speaker 2: terms of portions and how much we actually need, it's 113 00:05:13,160 --> 00:05:16,520 Speaker 2: just really easy to overdo it. And in particular things 114 00:05:16,560 --> 00:05:19,960 Speaker 2: like the wraps and the big slices of bread that 115 00:05:19,960 --> 00:05:21,480 Speaker 2: you buy away from the home, Like if you go 116 00:05:21,480 --> 00:05:23,040 Speaker 2: and buy a wrap at a food core, and if 117 00:05:23,040 --> 00:05:25,960 Speaker 2: you buy the green one looks really healthy and it's safe, 118 00:05:26,040 --> 00:05:29,039 Speaker 2: there's no spinach in that green wrap. Or the slices 119 00:05:29,080 --> 00:05:31,240 Speaker 2: of sour dough on the toast that you get for 120 00:05:31,279 --> 00:05:34,359 Speaker 2: a toasted sandwich or just toast with your eggs is 121 00:05:34,440 --> 00:05:37,440 Speaker 2: double the amount of fuel that two small sizes of 122 00:05:37,440 --> 00:05:39,840 Speaker 2: a dense grain bread would offer. So it just ends 123 00:05:39,920 --> 00:05:41,880 Speaker 2: up being that the sizes are way too big, And 124 00:05:41,920 --> 00:05:44,080 Speaker 2: in particular for my females who are getting into their 125 00:05:44,080 --> 00:05:47,039 Speaker 2: fifties and sixties, they're burning a lot less fuel than 126 00:05:47,080 --> 00:05:49,240 Speaker 2: they once did, particularly if they're still working a very 127 00:05:49,279 --> 00:05:52,280 Speaker 2: sedentary job, and it's just too much carbohydrate for the 128 00:05:52,320 --> 00:05:54,840 Speaker 2: amount of activity. So you've really got to match in 129 00:05:54,880 --> 00:05:58,599 Speaker 2: my experience, the type and the amount of carbohydrate to 130 00:05:58,680 --> 00:06:01,200 Speaker 2: your Asian activity levels. Those are a couple of foods 131 00:06:01,200 --> 00:06:04,200 Speaker 2: that straight away come to mind with things that are 132 00:06:04,240 --> 00:06:06,400 Speaker 2: really easy to overeat even though you think that you've 133 00:06:06,400 --> 00:06:08,000 Speaker 2: made a pretty healthy choice. 134 00:06:08,400 --> 00:06:10,680 Speaker 3: I love that. And when you think about common mistakes 135 00:06:10,720 --> 00:06:13,440 Speaker 3: people make, I mean, I always say that healthy is 136 00:06:13,560 --> 00:06:15,560 Speaker 3: very different to fat loss, and I think one of 137 00:06:15,600 --> 00:06:17,720 Speaker 3: the things I see a lot of people struggling with 138 00:06:17,920 --> 00:06:21,640 Speaker 3: is the healthy baking. So, you know, making a gluten free, 139 00:06:21,800 --> 00:06:24,920 Speaker 3: dairy free sweet potato brownie. And I laugh when I 140 00:06:24,960 --> 00:06:26,839 Speaker 3: say that because I made a sweet potato about it 141 00:06:26,839 --> 00:06:28,640 Speaker 3: the other day and I put it on my Instagram, 142 00:06:29,000 --> 00:06:31,599 Speaker 3: and yes, although it is healthier, at the end of 143 00:06:31,640 --> 00:06:33,960 Speaker 3: the day, it is still a brownie. So it doesn't 144 00:06:34,000 --> 00:06:36,760 Speaker 3: give us, I guess this free for all permission to 145 00:06:36,800 --> 00:06:39,440 Speaker 3: eat like ten pieces of it just because we've made 146 00:06:39,440 --> 00:06:42,960 Speaker 3: it slightly healthier. Or even the ingredients that we're using, 147 00:06:43,040 --> 00:06:46,880 Speaker 3: Like if we're using say organic rice molts syrup instead 148 00:06:46,880 --> 00:06:49,960 Speaker 3: of white cane sugar, it's still a type of sugar 149 00:06:50,040 --> 00:06:54,080 Speaker 3: that the body treats like sugar anyway. Or people might say, oh, 150 00:06:54,120 --> 00:06:57,560 Speaker 3: I use organic brown sugar, not white cane sugar, so 151 00:06:57,680 --> 00:07:00,680 Speaker 3: that's better. Or I put honey in my be instead 152 00:07:00,720 --> 00:07:04,160 Speaker 3: of sugar and that's better. So although I may some 153 00:07:04,279 --> 00:07:07,800 Speaker 3: may things maybe slightly better from a health perspective, from 154 00:07:07,839 --> 00:07:11,200 Speaker 3: a calorie load and a fat loss perspective, the body 155 00:07:11,240 --> 00:07:14,600 Speaker 3: still treats that as sugar as well. So I think 156 00:07:14,640 --> 00:07:16,880 Speaker 3: that's a big one for me. A big common mistake 157 00:07:16,960 --> 00:07:20,480 Speaker 3: is the healthy baking and the healthier kind of sugar substitutes. 158 00:07:20,800 --> 00:07:23,240 Speaker 3: And the other big one is just fooling for some 159 00:07:23,320 --> 00:07:25,560 Speaker 3: of the marketing. And I reckon Susie, we should do 160 00:07:25,600 --> 00:07:29,360 Speaker 3: a separate episode around the marketing, which we've done before 161 00:07:29,400 --> 00:07:31,800 Speaker 3: because it always does really well. But you know, looking 162 00:07:31,840 --> 00:07:34,800 Speaker 3: at the front of package marketing and something saying organic 163 00:07:34,960 --> 00:07:38,280 Speaker 3: or gluten free or you know, no added sugar, and 164 00:07:38,320 --> 00:07:40,880 Speaker 3: then picking that up and automatically thinking that that's a 165 00:07:40,920 --> 00:07:44,000 Speaker 3: better choice because it's an organic corn chip or it's 166 00:07:44,000 --> 00:07:47,280 Speaker 3: a gluten free biscuit. So I think marketing has a 167 00:07:47,280 --> 00:07:49,760 Speaker 3: lot to answer for. And I always say to my clients, 168 00:07:49,880 --> 00:07:52,119 Speaker 3: don't even worry what the front of the packaging says. 169 00:07:52,440 --> 00:07:55,080 Speaker 3: Turn it over and actually read out the ingredient list 170 00:07:55,200 --> 00:07:57,760 Speaker 3: or have it read through the nutrition channel yourself to 171 00:07:57,800 --> 00:08:00,640 Speaker 3: get an idea of if that product is are or not. 172 00:08:01,040 --> 00:08:02,720 Speaker 3: So I think that a lot of us are swayed 173 00:08:02,760 --> 00:08:04,920 Speaker 3: by the front of package marketing, but a lot of 174 00:08:04,960 --> 00:08:07,480 Speaker 3: times we have to look a little bit deeper because 175 00:08:07,480 --> 00:08:10,800 Speaker 3: although it makes the nutrition claim like organic or gluten 176 00:08:10,800 --> 00:08:13,440 Speaker 3: free or no added sugar, it doesn't mean that a 177 00:08:13,480 --> 00:08:16,360 Speaker 3: no added sugar product isn't still high in sugar. It 178 00:08:16,480 --> 00:08:19,880 Speaker 3: might have natural sugars in there from fruits and juices 179 00:08:19,920 --> 00:08:22,640 Speaker 3: and that sort of thing, which is still high in sugar, 180 00:08:22,680 --> 00:08:25,360 Speaker 3: but they're just not adding the additional sugar into it. 181 00:08:25,440 --> 00:08:26,880 Speaker 3: So I think we just need to do a little 182 00:08:26,880 --> 00:08:29,680 Speaker 3: bit of, you know, more investigating in terms of some 183 00:08:29,720 --> 00:08:32,120 Speaker 3: of these claims that come on the front of package marketing, 184 00:08:32,120 --> 00:08:34,360 Speaker 3: because I think it catches a lot of people out. 185 00:08:34,840 --> 00:08:38,240 Speaker 2: And one that links into that really powerfully is gluten free. Now, 186 00:08:38,360 --> 00:08:40,839 Speaker 2: of course there's a certain percentage of the population who 187 00:08:41,160 --> 00:08:43,840 Speaker 2: need to have a gluten free diet because they're siliac 188 00:08:43,920 --> 00:08:47,440 Speaker 2: and they've got analogy to that protein found in wheat, 189 00:08:48,200 --> 00:08:50,920 Speaker 2: And then there's some people who maybe have irritable balete 190 00:08:50,920 --> 00:08:53,840 Speaker 2: symptoms and feel better without gluten. But there's strong evidence 191 00:08:53,880 --> 00:08:56,760 Speaker 2: to show that if you don't need to eat gluten free, 192 00:08:57,040 --> 00:09:00,240 Speaker 2: that the diets of gluten free diets are generally lower 193 00:09:00,320 --> 00:09:04,720 Speaker 2: in a number of micronutrients, dietary fiber, bee grouped vitamins, iron, 194 00:09:05,240 --> 00:09:07,920 Speaker 2: and generally speaking, land gluten free food is not healthier. 195 00:09:07,920 --> 00:09:13,319 Speaker 2: It's generally more processed. So whenever you're looking at crackers, wraps, breads, 196 00:09:13,720 --> 00:09:17,160 Speaker 2: any kind of snack food, they're generally much more refined 197 00:09:17,320 --> 00:09:20,959 Speaker 2: and contain a lot less natural nutrients than the non 198 00:09:20,960 --> 00:09:23,400 Speaker 2: gluten free alternative. So, for example, a lot of gluten 199 00:09:23,400 --> 00:09:26,840 Speaker 2: free product is rice bace. Rice is a heavily refined grain, 200 00:09:26,920 --> 00:09:28,719 Speaker 2: so it means basically it's stripping out a lot of 201 00:09:28,720 --> 00:09:31,520 Speaker 2: the key nutrients and it's certainly not as good as 202 00:09:31,520 --> 00:09:34,439 Speaker 2: the alternative unless you have to have gluten free. So 203 00:09:34,800 --> 00:09:36,480 Speaker 2: when you're at the coffee shop and you see the 204 00:09:36,559 --> 00:09:40,199 Speaker 2: cakes or label gluten free, they're certainly not healthier. Generally speaking, 205 00:09:40,200 --> 00:09:42,560 Speaker 2: the higher and fat, the highering calories, and higher in sugar, 206 00:09:42,600 --> 00:09:44,720 Speaker 2: and that's particularly true when it comes to wraps and 207 00:09:44,800 --> 00:09:47,480 Speaker 2: snack food. So that's an important one to certainly not 208 00:09:47,679 --> 00:09:50,959 Speaker 2: justify something because it's a gluten free indulgence in particular. 209 00:09:51,440 --> 00:09:52,199 Speaker 1: And then the other one. 210 00:09:52,240 --> 00:09:54,680 Speaker 2: This isn't a food based example, but it's certainly something 211 00:09:54,720 --> 00:09:56,880 Speaker 2: I see all the time with my clients land. I'll 212 00:09:56,920 --> 00:10:00,880 Speaker 2: have clients who'll constantly save calories. So one example is 213 00:10:00,920 --> 00:10:03,280 Speaker 2: on the weekends, they know that they're going for an 214 00:10:03,320 --> 00:10:05,199 Speaker 2: indulgent lunch or a few drink, so they try and 215 00:10:05,240 --> 00:10:08,440 Speaker 2: eat very little during the day because they're saving it up, 216 00:10:08,520 --> 00:10:10,839 Speaker 2: and then they completely blow out with what they're having 217 00:10:10,920 --> 00:10:13,160 Speaker 2: and have, you know, four or five pieces of pizza 218 00:10:13,320 --> 00:10:17,360 Speaker 2: and huge amounts of high calorie food rather than eating 219 00:10:17,360 --> 00:10:19,440 Speaker 2: normally having a snack before they go, so they can 220 00:10:19,520 --> 00:10:22,040 Speaker 2: regulate the volume, and I see it all the time 221 00:10:22,080 --> 00:10:22,720 Speaker 2: with my women. 222 00:10:22,840 --> 00:10:23,920 Speaker 1: One of my key. 223 00:10:23,720 --> 00:10:27,280 Speaker 2: Areas to focus on in controlling dinner sizes is a 224 00:10:27,400 --> 00:10:30,920 Speaker 2: protein rich afternoon snacks, so three or four really loading 225 00:10:31,000 --> 00:10:33,880 Speaker 2: up on cottage cheese, high protein, greek yogurt, something that 226 00:10:33,920 --> 00:10:37,080 Speaker 2: will really satisfy you through the late afternoon. So one 227 00:10:37,120 --> 00:10:38,839 Speaker 2: you don't get those munchies when you get home from 228 00:10:38,880 --> 00:10:40,800 Speaker 2: work and open the rice crackers and the dips and 229 00:10:40,840 --> 00:10:41,920 Speaker 2: the chips and eat the kids. 230 00:10:41,880 --> 00:10:43,000 Speaker 1: Lunch box leftovers. 231 00:10:43,400 --> 00:10:45,480 Speaker 2: But also so you can keep dinner small than light, 232 00:10:45,559 --> 00:10:47,960 Speaker 2: because that's a big part of weight controllers getting into 233 00:10:47,960 --> 00:10:50,160 Speaker 2: a deficit by going lighter at night when we're sitting 234 00:10:50,160 --> 00:10:52,480 Speaker 2: in front of the TV. But I cannot tell you 235 00:10:52,520 --> 00:10:54,800 Speaker 2: how many times each week I would say to a client, 236 00:10:55,280 --> 00:10:58,839 Speaker 2: where's your afternoon tea? Not enough protein? And they'll say, oh, 237 00:10:58,880 --> 00:11:00,840 Speaker 2: I was, you know, going out for dinner. So I 238 00:11:00,840 --> 00:11:02,600 Speaker 2: thought it was better if I ate a bit less, 239 00:11:02,640 --> 00:11:05,120 Speaker 2: and then of course lya and they overeat dinner and 240 00:11:05,240 --> 00:11:08,200 Speaker 2: overdo the calories there. So you certainly cannot skip and 241 00:11:08,640 --> 00:11:12,160 Speaker 2: save calories. You're always better to front loader and then 242 00:11:12,520 --> 00:11:14,960 Speaker 2: have a longer period after eating than you are to 243 00:11:15,000 --> 00:11:17,280 Speaker 2: go somewhere where there's high calorie food and give yourself 244 00:11:17,320 --> 00:11:21,080 Speaker 2: permission to overeat large portions of high calorie food. 245 00:11:21,559 --> 00:11:24,800 Speaker 3: Absolutely, And then I guess that brings us nicely into 246 00:11:24,840 --> 00:11:28,480 Speaker 3: our next article, leading from common mistakes people make when 247 00:11:28,480 --> 00:11:30,760 Speaker 3: it comes to fat loss into how many steps we 248 00:11:30,920 --> 00:11:33,439 Speaker 3: really need each day. So there was a really interesting 249 00:11:33,559 --> 00:11:37,600 Speaker 3: article on SPS news about ten thousand steps and is 250 00:11:37,640 --> 00:11:40,400 Speaker 3: that really still the ideal? Amoup? So a lot of 251 00:11:40,440 --> 00:11:43,520 Speaker 3: clients ask me like, where does ten thousand steps come from? 252 00:11:43,800 --> 00:11:45,640 Speaker 3: And for a long time, Susie, I was kind of 253 00:11:45,679 --> 00:11:47,960 Speaker 3: just like, you know, it's just the standard, it's what 254 00:11:48,120 --> 00:11:50,640 Speaker 3: governments recommend. And then I was sort of like, where 255 00:11:50,640 --> 00:11:52,520 Speaker 3: did it come from? And I did a bit of research, 256 00:11:53,000 --> 00:11:55,480 Speaker 3: and really what it came back to is years ago, 257 00:11:55,600 --> 00:11:56,920 Speaker 3: years and years, I think, you know, back in the 258 00:11:57,000 --> 00:11:59,760 Speaker 3: nineteen fifties or sixties. It was ahead of one of 259 00:11:59,840 --> 00:12:05,160 Speaker 3: the Olympics, where a Japanese clock company actually were developing 260 00:12:05,160 --> 00:12:07,920 Speaker 3: a pedometer ahead of the Olympics and trying to promote 261 00:12:07,920 --> 00:12:10,520 Speaker 3: them new watch and a new Predomean that went alongside 262 00:12:10,520 --> 00:12:12,920 Speaker 3: this watch is that they came up with this ten 263 00:12:13,000 --> 00:12:16,040 Speaker 3: thousand mark because they thought that that was like a 264 00:12:16,160 --> 00:12:18,960 Speaker 3: nice round number and something that you know, people could 265 00:12:18,960 --> 00:12:21,520 Speaker 3: actively achieve back then. So it was on the back 266 00:12:21,559 --> 00:12:23,960 Speaker 3: of that and then it kind of just stuck around 267 00:12:24,000 --> 00:12:26,960 Speaker 3: and health officials did a little bit more research around that, 268 00:12:27,080 --> 00:12:28,760 Speaker 3: and they did sort of find that it was the 269 00:12:28,800 --> 00:12:32,400 Speaker 3: optimal amount of steps each day for general health. But 270 00:12:32,600 --> 00:12:35,520 Speaker 3: since then we've had a lot of research and articles 271 00:12:35,679 --> 00:12:37,800 Speaker 3: sort of try to figure out is that really the 272 00:12:37,920 --> 00:12:40,920 Speaker 3: sweet spot. So there was a newer article this week 273 00:12:41,000 --> 00:12:45,440 Speaker 3: by the John Hopkins University School of Medicine which actually 274 00:12:45,520 --> 00:12:49,920 Speaker 3: showed that ten thousand Although it's fabulous, the health benefits 275 00:12:50,000 --> 00:12:53,000 Speaker 3: that you get from you know, significantly smaller amount of 276 00:12:53,080 --> 00:12:55,840 Speaker 3: steps is still great as well. So what this study 277 00:12:55,920 --> 00:12:59,280 Speaker 3: found was that four thousand steps a day was actually 278 00:12:59,440 --> 00:13:03,560 Speaker 3: enough to start reducing the risk of dying from maturely 279 00:13:03,760 --> 00:13:07,679 Speaker 3: from any causes out there, so cancer, diabetes, any other 280 00:13:07,760 --> 00:13:10,920 Speaker 3: types of diseases. And the article when I'm further Susie 281 00:13:11,000 --> 00:13:14,640 Speaker 3: to say that even two thousand, three hundred steps, which 282 00:13:14,679 --> 00:13:17,400 Speaker 3: I would say is very achievable, even if you have 283 00:13:17,480 --> 00:13:21,040 Speaker 3: a death job, was actually beneficial to be hot and 284 00:13:21,080 --> 00:13:23,920 Speaker 3: to the blood vessels as well when they analyze more 285 00:13:23,960 --> 00:13:26,720 Speaker 3: than two hundred and twenty thousand people around the world. 286 00:13:27,000 --> 00:13:30,160 Speaker 3: So if you can do ten thousand, absolutely do ten thousand. 287 00:13:30,559 --> 00:13:33,360 Speaker 3: But four thousand is better than nothing, and two thousand, 288 00:13:33,440 --> 00:13:36,439 Speaker 3: three hundred is a minimal amount that you need every 289 00:13:36,559 --> 00:13:39,480 Speaker 3: day to have some positive health benefits for your heart 290 00:13:39,520 --> 00:13:42,200 Speaker 3: and fear blood vessels. So I think that that's a 291 00:13:42,280 --> 00:13:46,000 Speaker 3: really realistic number between two to four thousand for the 292 00:13:46,040 --> 00:13:49,680 Speaker 3: majority of Australians, even with desk jobs, even who are busy. 293 00:13:50,000 --> 00:13:52,680 Speaker 3: I feel like that's a really realistic target because for 294 00:13:52,760 --> 00:13:55,160 Speaker 3: myself a lot of days and even for my clients, 295 00:13:55,200 --> 00:13:58,800 Speaker 3: ten thousand can be really overwhelming each day. So I 296 00:13:58,840 --> 00:14:01,199 Speaker 3: think this is a really nice research started to show 297 00:14:01,240 --> 00:14:04,040 Speaker 3: that aiming for around that four to five thousand steps 298 00:14:04,080 --> 00:14:06,880 Speaker 3: a day may be really beneficial from a health and 299 00:14:06,920 --> 00:14:10,000 Speaker 3: a cardiac perspective, And there was even a little bit 300 00:14:10,000 --> 00:14:13,120 Speaker 3: of research that points towards around four to five thousand 301 00:14:13,120 --> 00:14:15,720 Speaker 3: steps a day may even lower your risk of things 302 00:14:15,760 --> 00:14:19,320 Speaker 3: like Alzheimer's and dementia in later life. So the more 303 00:14:19,360 --> 00:14:21,960 Speaker 3: you move, the more beneficial it's going to be. But 304 00:14:22,000 --> 00:14:25,440 Speaker 3: there's also a limit to that SUSI, where researchers found 305 00:14:25,440 --> 00:14:28,680 Speaker 3: that anything above about twenty thousand steps a day doesn't 306 00:14:28,680 --> 00:14:32,440 Speaker 3: actually provide further health and benefits, So more is not 307 00:14:32,480 --> 00:14:35,600 Speaker 3: necessarily better. I mean, we don't need our clients walking three, 308 00:14:35,720 --> 00:14:39,480 Speaker 3: four or five hours every single day, but certainly anywhere 309 00:14:39,520 --> 00:14:42,320 Speaker 3: between that kind of four to ten thousand steps a 310 00:14:42,400 --> 00:14:44,800 Speaker 3: day seems to be the sweet spot for most people. 311 00:14:45,080 --> 00:14:48,560 Speaker 3: And the research has really confirm this now, which is wonderful. 312 00:14:48,760 --> 00:14:51,200 Speaker 2: And I think the thing with steps is for me, 313 00:14:51,280 --> 00:14:54,560 Speaker 2: it's a marker of just general movement. So you don't 314 00:14:54,560 --> 00:14:57,880 Speaker 2: want to be going and walking forty sixty ninety minutes 315 00:14:57,880 --> 00:15:00,080 Speaker 2: because it takes about that long to get that one 316 00:15:00,120 --> 00:15:03,200 Speaker 2: thousand consistently, Like you know, thirty forty minutes will give 317 00:15:03,240 --> 00:15:05,680 Speaker 2: you five six thousand at a reasonable pace, so it's getting 318 00:15:05,680 --> 00:15:07,520 Speaker 2: close to a ninety minutes of walking to get up 319 00:15:07,520 --> 00:15:10,160 Speaker 2: there around ten thousand. So the last thing I want 320 00:15:10,240 --> 00:15:11,920 Speaker 2: leanne is one of my clients to go and do 321 00:15:12,000 --> 00:15:14,080 Speaker 2: a massive walk in the morning and then sit down 322 00:15:14,080 --> 00:15:16,600 Speaker 2: all day. And that's what happens. People will tick the 323 00:15:16,640 --> 00:15:19,240 Speaker 2: box on their steps and then they remain sitentry. Really 324 00:15:19,520 --> 00:15:23,920 Speaker 2: when it's about comes to physiological movement away from exercise, 325 00:15:24,600 --> 00:15:26,440 Speaker 2: the best thing to do is spread it through the day, 326 00:15:26,520 --> 00:15:28,560 Speaker 2: you know, getting up after a meal and moving around 327 00:15:28,560 --> 00:15:31,760 Speaker 2: and doing some housework, you know, doing increments of activity 328 00:15:31,760 --> 00:15:34,400 Speaker 2: getting up every hour, rather than just doing one block 329 00:15:34,560 --> 00:15:37,720 Speaker 2: of walking and that's it. So I sort of try 330 00:15:37,760 --> 00:15:39,440 Speaker 2: and buffer it and say to clients, look, if you 331 00:15:39,480 --> 00:15:42,400 Speaker 2: can get five six thousand through the day and then 332 00:15:42,520 --> 00:15:45,040 Speaker 2: on top going and do some exercise, you know, twenty 333 00:15:45,080 --> 00:15:48,360 Speaker 2: thirty minutes in a gym or a video or actually 334 00:15:48,720 --> 00:15:50,880 Speaker 2: higher heart rate work on a treadmill where it's an 335 00:15:51,040 --> 00:15:54,800 Speaker 2: actually exercise walk. That's a better balance than just ticking 336 00:15:54,800 --> 00:15:57,760 Speaker 2: the box each day, and particularly just allocating it to walk, 337 00:15:57,760 --> 00:16:00,320 Speaker 2: because I've got clients who literally then sit, and the 338 00:16:00,400 --> 00:16:03,680 Speaker 2: longer you sit, the worst it is metabolically for the cells, 339 00:16:03,720 --> 00:16:05,880 Speaker 2: particularly if you're eating at the desk and not flushing 340 00:16:05,880 --> 00:16:08,360 Speaker 2: that glue close out. So a very simple trick is 341 00:16:08,400 --> 00:16:10,640 Speaker 2: to try and move for ten to fifteen minutes after 342 00:16:10,680 --> 00:16:13,480 Speaker 2: any meal, get up every hour or two and at 343 00:16:13,560 --> 00:16:16,480 Speaker 2: least for five minutes, and actually scatter that movement through 344 00:16:16,960 --> 00:16:19,640 Speaker 2: and then completely separate out your exercise so you focus 345 00:16:19,720 --> 00:16:22,360 Speaker 2: more on heart rate rather than just the stroll. Because 346 00:16:22,440 --> 00:16:25,000 Speaker 2: even if you're getting weight loss results from getting your 347 00:16:25,040 --> 00:16:27,760 Speaker 2: steps to ten thousand, over time, that will slow because 348 00:16:27,800 --> 00:16:30,720 Speaker 2: that's basically just the movement you need. It's not exercising 349 00:16:30,760 --> 00:16:32,680 Speaker 2: the body unless the heart rate is being pushed up 350 00:16:32,720 --> 00:16:35,280 Speaker 2: over time, So keep that in mind too. It's better 351 00:16:35,320 --> 00:16:36,800 Speaker 2: spread rather than all at once. 352 00:16:37,600 --> 00:16:39,320 Speaker 1: All right, man, this is a. 353 00:16:39,320 --> 00:16:42,360 Speaker 2: Question that has come through on our Instagram that is 354 00:16:42,400 --> 00:16:45,880 Speaker 2: going to resonate with a lot of people, and I 355 00:16:45,960 --> 00:16:48,240 Speaker 2: have very firm thoughts on it, and I'll be we 356 00:16:48,280 --> 00:16:50,480 Speaker 2: haven't briefed each other before this chat, so I'll be 357 00:16:50,520 --> 00:16:52,480 Speaker 2: interested to see what you've got to say. So the 358 00:16:52,560 --> 00:16:56,080 Speaker 2: question was very specific about fasting and was the five 359 00:16:56,160 --> 00:17:00,000 Speaker 2: and two diet better or superior to a sixteen eight? 360 00:17:01,120 --> 00:17:02,600 Speaker 1: So a little bit about ground, you. 361 00:17:02,600 --> 00:17:04,600 Speaker 2: Know, I want to say, five years ago, sort of 362 00:17:04,640 --> 00:17:07,200 Speaker 2: fasting became the latest and greatest in the world of nutrition, 363 00:17:07,560 --> 00:17:10,000 Speaker 2: and it came out that having some low calorie days, 364 00:17:10,119 --> 00:17:12,600 Speaker 2: and specifically the five to two, which was based on 365 00:17:12,640 --> 00:17:15,080 Speaker 2: some studies to show that if you have a couple 366 00:17:15,119 --> 00:17:18,360 Speaker 2: of days of nonconsecutive five hundred cow six hundred cowl 367 00:17:18,400 --> 00:17:20,920 Speaker 2: for male intake, which is not a lot of foodlyan 368 00:17:21,080 --> 00:17:23,560 Speaker 2: five hundred calories, it's like a boiled egg, a coffee, 369 00:17:23,640 --> 00:17:27,200 Speaker 2: a salad, and some vegetables like really slashing down intake 370 00:17:27,880 --> 00:17:33,520 Speaker 2: has metabolic benefits which include a better insulin inflammation variables 371 00:17:33,520 --> 00:17:37,560 Speaker 2: like cholesterol, blood pressure, and also indirectly related to slower 372 00:17:37,640 --> 00:17:39,760 Speaker 2: but some sustainable weight loss about a kilo or to 373 00:17:39,840 --> 00:17:42,840 Speaker 2: a month for people who overweight. And then off the 374 00:17:42,880 --> 00:17:44,720 Speaker 2: back of that, the weight loss industry went crazy and 375 00:17:44,760 --> 00:17:47,560 Speaker 2: anyone who could write a book on diets and fasting thought, great, 376 00:17:47,600 --> 00:17:49,600 Speaker 2: this is my inn and all started writing about intimate 377 00:17:49,640 --> 00:17:52,000 Speaker 2: and fasting. And so what evolved from that was a 378 00:17:52,040 --> 00:17:55,320 Speaker 2: secondary model called the sixteen eight, which proposed if you 379 00:17:55,359 --> 00:17:57,719 Speaker 2: have sixteen hours a day without food, or eat all 380 00:17:57,760 --> 00:18:01,200 Speaker 2: your calories within an eight hour period, so for example, 381 00:18:01,240 --> 00:18:03,840 Speaker 2: delaying the first meal of the day until ten or twelve, 382 00:18:03,880 --> 00:18:07,159 Speaker 2: and then having a small afternoon snack and dinner. That 383 00:18:07,280 --> 00:18:12,920 Speaker 2: extended fasting period was extremely beneficial metabolically. Now, indeed, there 384 00:18:12,960 --> 00:18:15,399 Speaker 2: is evidence to show that longer periods are fasting like 385 00:18:15,480 --> 00:18:19,280 Speaker 2: sixteen hours does somewhat reset those hormones. But the first 386 00:18:19,280 --> 00:18:20,840 Speaker 2: thing I want to say about it is that neither 387 00:18:20,880 --> 00:18:24,280 Speaker 2: of those regimes were designed for weight loss. Weight loss 388 00:18:24,359 --> 00:18:27,240 Speaker 2: was a secondary benefit off the back of a reduction 389 00:18:27,280 --> 00:18:29,680 Speaker 2: in calorie intake and a metabolic boost to the cell 390 00:18:29,760 --> 00:18:32,600 Speaker 2: if you're looking at the five to two or as 391 00:18:32,840 --> 00:18:35,840 Speaker 2: basically reducing overall calorie intake, because people tend to eat 392 00:18:35,920 --> 00:18:37,960 Speaker 2: less if they're eating just for a fewer number of 393 00:18:38,000 --> 00:18:42,399 Speaker 2: hours each day. In my experience, leanne a sixteen to 394 00:18:42,400 --> 00:18:45,359 Speaker 2: eight works initially, particularly for overweight people. They'll get a 395 00:18:45,440 --> 00:18:48,000 Speaker 2: couple of kilos off when they start not having breakfast 396 00:18:48,119 --> 00:18:51,560 Speaker 2: or skipping a meal in the morning, and then that's it. 397 00:18:51,560 --> 00:18:55,639 Speaker 2: It doesn't see further weight loss over time. And as such, 398 00:18:55,760 --> 00:19:00,600 Speaker 2: I think myself that the negative benefits associated with delaying 399 00:19:00,640 --> 00:19:03,119 Speaker 2: the first meal of the day, particularly for my women, 400 00:19:03,680 --> 00:19:07,960 Speaker 2: outweighs any negatives. Because the real research on intermittent fasting 401 00:19:08,040 --> 00:19:10,640 Speaker 2: was five to two regimes, so I, as a rule 402 00:19:10,640 --> 00:19:14,440 Speaker 2: of thumb, don't prescribe a sixteen eight. But I certainly 403 00:19:14,440 --> 00:19:16,080 Speaker 2: have a lot of clients who have done it and 404 00:19:16,119 --> 00:19:18,879 Speaker 2: it doesn't work anymore. So they're not eating until ten twelve, 405 00:19:18,960 --> 00:19:22,119 Speaker 2: one two, and the weight's just stable. They're overweight and 406 00:19:22,160 --> 00:19:23,520 Speaker 2: the weight's not shifting anymore. 407 00:19:24,040 --> 00:19:25,520 Speaker 1: What I do do with. 408 00:19:25,560 --> 00:19:28,160 Speaker 2: Some clients is that I find a five to two 409 00:19:28,160 --> 00:19:31,400 Speaker 2: can be a very effective model to help people through 410 00:19:31,400 --> 00:19:35,040 Speaker 2: a plateau, or be used as a regular buffer to 411 00:19:35,119 --> 00:19:37,120 Speaker 2: have a period of lower calorie eating for people who 412 00:19:37,200 --> 00:19:40,280 Speaker 2: chronically overeat. So, for example, if I've got a client 413 00:19:40,320 --> 00:19:42,879 Speaker 2: who's very social, they love a weekend, they've lost a 414 00:19:42,880 --> 00:19:45,240 Speaker 2: few kilos already, and they're sort of looking for something 415 00:19:45,280 --> 00:19:48,960 Speaker 2: that's sustainable, and they have big weekends, they eat and 416 00:19:49,000 --> 00:19:50,320 Speaker 2: drink a lot, and they have a bit of a 417 00:19:50,320 --> 00:19:52,560 Speaker 2: reset day on a Monday where they're happy to perhaps 418 00:19:52,920 --> 00:19:55,480 Speaker 2: have a later coffee for breakfast, a suit for lunch, 419 00:19:55,520 --> 00:19:58,040 Speaker 2: and a veggie based dish for dinner. I don't count 420 00:19:58,080 --> 00:20:00,360 Speaker 2: the calories, but it probably can come down to five, six, 421 00:20:00,400 --> 00:20:03,159 Speaker 2: maybe eight hundred. I find that that can be a 422 00:20:03,280 --> 00:20:06,359 Speaker 2: very strategic way to give people a little bit of 423 00:20:06,400 --> 00:20:09,560 Speaker 2: a metabolic reset, and indeed, I've had clients who have 424 00:20:09,680 --> 00:20:11,640 Speaker 2: used it to get one or two kilos a month, 425 00:20:11,720 --> 00:20:15,040 Speaker 2: So note a very slow weight loss if they can 426 00:20:15,080 --> 00:20:19,520 Speaker 2: successfully do it. But a low calorie day of five 427 00:20:19,640 --> 00:20:23,200 Speaker 2: six hundred is very difficult for most people. It can 428 00:20:23,240 --> 00:20:26,840 Speaker 2: trigger feelings of deprivation and binge eating, and for anyone 429 00:20:26,840 --> 00:20:29,479 Speaker 2: who's not comfortable or feels overly deprived, I would say 430 00:20:29,480 --> 00:20:30,520 Speaker 2: it's contraindicated. 431 00:20:30,560 --> 00:20:31,840 Speaker 1: So it tends to work well for. 432 00:20:31,800 --> 00:20:33,560 Speaker 2: Some of my business people who sit down a lot, 433 00:20:33,600 --> 00:20:36,160 Speaker 2: they're not overly interested in food and they don't feel 434 00:20:36,160 --> 00:20:38,080 Speaker 2: deprived on a five to two. They're sort of happy 435 00:20:38,119 --> 00:20:40,120 Speaker 2: to do a light day because it makes them feel 436 00:20:40,119 --> 00:20:42,439 Speaker 2: better and it fits in with their lifestyle. But a 437 00:20:42,480 --> 00:20:45,480 Speaker 2: lot of my women just really struggle with eating that 438 00:20:45,600 --> 00:20:48,520 Speaker 2: few calories, and certainly, no judgment, it's not a model 439 00:20:48,520 --> 00:20:51,040 Speaker 2: that I am keen to do myself. So if you 440 00:20:51,040 --> 00:20:54,000 Speaker 2: are asking me what's better, absolutely I would say that 441 00:20:54,040 --> 00:20:55,560 Speaker 2: if you can do a five to two and it 442 00:20:55,600 --> 00:20:58,680 Speaker 2: suits your lifestyle and you don't have feelings of binge 443 00:20:58,720 --> 00:21:01,439 Speaker 2: eating because of it, it's a good model for health, 444 00:21:01,560 --> 00:21:04,600 Speaker 2: metabolic health and can support some slow weight loss in 445 00:21:04,640 --> 00:21:08,640 Speaker 2: the background, and I do not use a sixteen eight. 446 00:21:09,320 --> 00:21:11,000 Speaker 1: But that's my personal clinical opinion. 447 00:21:11,000 --> 00:21:13,080 Speaker 2: I've got dietician friends who are very big in sixteen 448 00:21:13,119 --> 00:21:15,280 Speaker 2: eight and each to their own, but that's just my 449 00:21:15,400 --> 00:21:18,919 Speaker 2: personal use and preference. Working with the intimate and fasting regimes. 450 00:21:19,680 --> 00:21:24,960 Speaker 3: I also being currently exclusively breastfeeding. One of my meals breakfast, 451 00:21:25,000 --> 00:21:27,199 Speaker 3: for example, is easily of a five hundred calories, So 452 00:21:27,240 --> 00:21:31,200 Speaker 3: it's definitely not something we recommend any pregnancy or breastfeeding. 453 00:21:31,280 --> 00:21:33,159 Speaker 3: So we need to make that point very clear. The 454 00:21:33,160 --> 00:21:37,720 Speaker 3: flight to fasting is for healthyish adults, not people undergoing 455 00:21:37,760 --> 00:21:41,240 Speaker 3: specific medical conditions like pregnancy or times in their lives 456 00:21:41,240 --> 00:21:44,240 Speaker 3: such as breastfeeding where your requirements are higher, and as 457 00:21:44,240 --> 00:21:47,360 Speaker 3: Suzi said, not the people with a background of restricted 458 00:21:47,400 --> 00:21:51,280 Speaker 3: eating or eating disorders or high requirements such as undergoing 459 00:21:51,400 --> 00:21:55,040 Speaker 3: chemotherapy or anything like that. So I have occasionally used 460 00:21:55,160 --> 00:21:58,760 Speaker 3: five two for a few of my clients, Susie, but really, 461 00:21:58,760 --> 00:22:00,680 Speaker 3: as you said, more of those ones that are more 462 00:22:00,720 --> 00:22:05,000 Speaker 3: interly resistant or just a bit older, you know, menopausal, 463 00:22:05,200 --> 00:22:08,760 Speaker 3: not moving much, eating out like say wine, that sort 464 00:22:08,760 --> 00:22:11,080 Speaker 3: of thing. But as you said, it's very difficult to 465 00:22:11,080 --> 00:22:14,639 Speaker 3: stick to, and I will say that I probably am 466 00:22:15,080 --> 00:22:18,359 Speaker 3: the opposite to you that I prefer sixteen eight. I 467 00:22:18,440 --> 00:22:20,359 Speaker 3: just find that it's a little bit easier to stick to. 468 00:22:20,440 --> 00:22:22,960 Speaker 3: It works well for my clients. But I will say 469 00:22:23,040 --> 00:22:24,880 Speaker 3: I don't use it in the fact that I get 470 00:22:24,880 --> 00:22:27,719 Speaker 3: my clients to fast every day as per the sixteen 471 00:22:27,760 --> 00:22:30,280 Speaker 3: eight protocol. What I do is I use it more 472 00:22:30,320 --> 00:22:33,240 Speaker 3: for my social aspect that if they are eating out, 473 00:22:33,960 --> 00:22:36,440 Speaker 3: we might make the you know, skip a bit of breakfast, 474 00:22:36,560 --> 00:22:39,400 Speaker 3: have an earlier lunch, but it's more hearty and then 475 00:22:39,440 --> 00:22:41,359 Speaker 3: a more of a hearty dinner. So it's not a 476 00:22:41,560 --> 00:22:44,200 Speaker 3: free for all. I say, right, skip breakfast, have a 477 00:22:44,280 --> 00:22:46,280 Speaker 3: light lunch, then go out to dinner and have whatever 478 00:22:46,280 --> 00:22:49,920 Speaker 3: the heck you want. It is really still very prescriptive 479 00:22:49,960 --> 00:22:51,639 Speaker 3: in terms of what we get them to have for 480 00:22:51,680 --> 00:22:53,840 Speaker 3: dinner as well. So they do get great but loss 481 00:22:53,840 --> 00:22:56,640 Speaker 3: results from that perspective, But we do sort of get 482 00:22:56,640 --> 00:22:59,359 Speaker 3: them to eat more within that window because I find 483 00:22:59,440 --> 00:23:02,199 Speaker 3: that a lot of clients and myself, I've experienced this 484 00:23:02,240 --> 00:23:03,680 Speaker 3: in the past where I've dabbled with a bit of 485 00:23:03,720 --> 00:23:06,879 Speaker 3: sixty and eight fasting. Once you start eating, like you 486 00:23:06,920 --> 00:23:08,919 Speaker 3: have your first meal of the day that tends to 487 00:23:09,000 --> 00:23:11,280 Speaker 3: drive longer. So a lot of my clients say, if 488 00:23:11,320 --> 00:23:13,640 Speaker 3: I wake up but I have breakfast at six am, 489 00:23:13,840 --> 00:23:15,920 Speaker 3: I'm hungry again by eight. Then I need a snack 490 00:23:15,960 --> 00:23:18,119 Speaker 3: at ten, and then I'm hungry again by twelve. But 491 00:23:18,200 --> 00:23:21,720 Speaker 3: if they can delay breakfast till nine, ten eleven o'clock, 492 00:23:22,160 --> 00:23:25,440 Speaker 3: then that hunger is like, it's nowhere near as bad 493 00:23:25,480 --> 00:23:27,560 Speaker 3: as what it is if they start eating at six am. 494 00:23:27,640 --> 00:23:30,560 Speaker 3: So for my really hungry clients, I do tend to 495 00:23:30,640 --> 00:23:33,160 Speaker 3: delay breakfast a little bit because it seems to work 496 00:23:33,200 --> 00:23:35,960 Speaker 3: well in terms of creating that deficit overall. But I 497 00:23:36,000 --> 00:23:37,639 Speaker 3: will say I don't use it a lot. But if 498 00:23:37,680 --> 00:23:40,000 Speaker 3: I did use one as a preference to another, I 499 00:23:40,040 --> 00:23:43,200 Speaker 3: personally would use sixteen eight over five to two because 500 00:23:43,240 --> 00:23:45,560 Speaker 3: I find that the compliance for my type of clients 501 00:23:45,680 --> 00:23:47,359 Speaker 3: is a little bit better. Well, I think we need 502 00:23:47,400 --> 00:23:50,000 Speaker 3: to appreciate as well that we both see different client 503 00:23:50,040 --> 00:23:51,880 Speaker 3: tell as well, So it really comes down to what's 504 00:23:51,920 --> 00:23:54,280 Speaker 3: going to work better for the individual. But I think 505 00:23:54,359 --> 00:23:56,920 Speaker 3: a really interesting discussion. I think you're right the clinical 506 00:23:56,960 --> 00:24:00,680 Speaker 3: research probably supports the five two for better results more 507 00:24:00,720 --> 00:24:01,920 Speaker 3: so than the sixteen eight. 508 00:24:02,680 --> 00:24:04,800 Speaker 2: Yeah, and I should say I do use that sort 509 00:24:04,800 --> 00:24:08,280 Speaker 2: of strategy sometimes of buffering meal times one hundred percent, 510 00:24:08,320 --> 00:24:12,199 Speaker 2: And you're right. My clientele are generally women over the 511 00:24:12,200 --> 00:24:14,800 Speaker 2: age of forty who are overweight wanting to lose twenty 512 00:24:14,840 --> 00:24:17,080 Speaker 2: plus kilos, and I've often had a long history of 513 00:24:17,119 --> 00:24:20,720 Speaker 2: dieting and have often been delaying that first meal for 514 00:24:20,800 --> 00:24:24,200 Speaker 2: several months, if not years, And one of the strategies 515 00:24:24,280 --> 00:24:26,080 Speaker 2: or things I need to do with them is rehab 516 00:24:26,119 --> 00:24:28,040 Speaker 2: their metabolism and get them hungry in the morning. 517 00:24:28,320 --> 00:24:30,040 Speaker 1: Whereas you know Leeann, generally. 518 00:24:29,800 --> 00:24:31,800 Speaker 2: It's safe to see your clientele is a little bit younger, 519 00:24:31,960 --> 00:24:35,679 Speaker 2: very active, and generally on much higher energy demand. So 520 00:24:35,720 --> 00:24:38,119 Speaker 2: it's a case also of different strokes for different folk 521 00:24:38,400 --> 00:24:41,040 Speaker 2: and also using different strategies at different times. But if 522 00:24:41,040 --> 00:24:43,440 Speaker 2: you're looking at it purely as from a dietary perspective 523 00:24:43,480 --> 00:24:46,359 Speaker 2: and what the evidence shows, certainly it's the five to 524 00:24:46,359 --> 00:24:48,919 Speaker 2: two where the research was And whilst we may use 525 00:24:48,960 --> 00:24:51,720 Speaker 2: sixteen eight as a strategy, it's certainly not a program 526 00:24:51,760 --> 00:24:54,960 Speaker 2: we would generally use for long term weight loss, as 527 00:24:55,000 --> 00:24:58,159 Speaker 2: opposed to an occasional strategy to buffer or you know, 528 00:24:58,359 --> 00:25:01,560 Speaker 2: even out calorie intake. Al rightly, and well, that takes 529 00:25:01,680 --> 00:25:03,560 Speaker 2: with how do you feel you've had like a few 530 00:25:03,560 --> 00:25:04,960 Speaker 2: weeks off, We've had a few weeks off. 531 00:25:05,040 --> 00:25:07,680 Speaker 1: We're back behind the mic. I feel hungry, no hiccups, 532 00:25:08,240 --> 00:25:08,879 Speaker 1: feel hungry. 533 00:25:10,320 --> 00:25:12,040 Speaker 2: Leanna and I should also tell you that we've got 534 00:25:12,200 --> 00:25:14,119 Speaker 2: a little bit of a book project in the works, 535 00:25:14,119 --> 00:25:15,919 Speaker 2: and we both realized that we're going to have to 536 00:25:15,920 --> 00:25:17,720 Speaker 2: do a photo shoot in about three months, and we're 537 00:25:17,760 --> 00:25:19,479 Speaker 2: both freaking out a bit about that. So you'll hear 538 00:25:19,560 --> 00:25:21,719 Speaker 2: firsthand from us how we are going about getting our 539 00:25:21,760 --> 00:25:24,119 Speaker 2: own selves back in shape, poorly and after having a 540 00:25:24,160 --> 00:25:27,200 Speaker 2: baby with me, after being a twin mother for eight years. 541 00:25:27,280 --> 00:25:29,560 Speaker 1: So don't worry, You're not on your own out there. 542 00:25:29,560 --> 00:25:31,439 Speaker 2: We're in here with you, and we'll keep you posted 543 00:25:31,520 --> 00:25:33,520 Speaker 2: on our progress. 544 00:25:33,240 --> 00:25:36,399 Speaker 3: Last goodness, how we're doing our own fat loss journeys 545 00:25:36,440 --> 00:25:36,879 Speaker 3: at the moment. 546 00:25:37,320 --> 00:25:38,879 Speaker 1: I've joined the gym. It's what happening. 547 00:25:38,960 --> 00:25:42,359 Speaker 2: Leanne's got a what is that ridiculous bike thing you've got? 548 00:25:42,600 --> 00:25:45,199 Speaker 3: It's they call it an air bike. It's great. Oh man, 549 00:25:45,240 --> 00:25:48,159 Speaker 3: the full body burn. I tell you five ten minutes, 550 00:25:48,320 --> 00:25:49,320 Speaker 3: I'm dead. I'm right. 551 00:25:50,320 --> 00:25:51,600 Speaker 1: So listeners, we're there with you. 552 00:25:51,960 --> 00:25:54,960 Speaker 2: Don't worry, we feel you, and yeah, we're going to 553 00:25:55,080 --> 00:25:57,800 Speaker 2: see you back on Wednesday for our midweek motivational episode, 554 00:25:57,840 --> 00:25:59,800 Speaker 2: and also watch out because we're going to have a 555 00:25:59,840 --> 00:26:03,040 Speaker 2: special episode drop in the very near future to release 556 00:26:03,040 --> 00:26:03,920 Speaker 2: our new Snack Guide. 557 00:26:04,480 --> 00:26:05,760 Speaker 1: So have a good week, you guys. 558 00:26:05,960 --> 00:26:13,280 Speaker 3: Week