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