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Speaker 1: Do you ever feel so hungry that you literally cannot

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Speaker 1: stop eating that all you can think about is food

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Speaker 1: and nothing even touches the edges? Do you know you

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Speaker 1: can consume plenty of galleries yet still not feel full

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Speaker 1: and content afterwards. So on today's episode of The Nutrition Couch,

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Speaker 1: Susie and I take a closer look at the hunger

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Speaker 1: cycle and what this can mean for you and how

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Speaker 1: you can manage it when you are completely starving and

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Speaker 1: that completely de rails your nutrition goals. Hi, I'm Leanne Lord.

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Speaker 2: And I'm Physy Burrow, and we bring you The Nutrition Couch.

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Speaker 1: The biweekly podcast that keeps you up to date on

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Speaker 1: everything that you need to know in the world of

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Speaker 1: nutrition as well as extreme hunger. Today we share the

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Speaker 1: later science on diet and perimenopause, and our listener question

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Speaker 1: is all about whole grains, What are they and why

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Speaker 1: are they important? So this year, Susie, in our workload,

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Speaker 1: there's been a lot of talk about perimenopause. I don't

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Speaker 1: know if it's just me, or it's just being talked

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Speaker 1: about more or when maybe you and I are getting

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Speaker 1: a little bit older and we're starting to research it

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Speaker 1: more and we're you know where we're thinking about it more.

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Speaker 1: But it seems that there's a lot of talk in perry.

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Speaker 1: There's a lot of new research and science coming through,

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Speaker 1: which I think is wonderful. And you stumbled across a

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Speaker 1: great paper from a Sydney UNI that was really talking

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Speaker 1: about the potential link between protein and some of our

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Speaker 1: different macronutrients in terms of minimizing some of the weight

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Speaker 1: gain that is typically associated with perry and menopause.

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Speaker 2: True, And I think my theory on why it's got

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Speaker 2: such attention in the last couple of years, because let's

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Speaker 2: be honest, we never even heard the word perry about

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Speaker 2: three years ago. But I think the reason is that

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Speaker 2: a couple of really well known female journalists have reached

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Speaker 2: that sort of late forties fifties and are going through it.

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Speaker 2: And I've been a lot more vocal about the symptoms

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Speaker 2: and experience they've been having than ever before. Like I

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Speaker 2: think back to my grandmother or my mother, they would

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Speaker 2: never even talk about it. Like I had to ask

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Speaker 2: my mum when she went through menopause. It was not

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Speaker 2: a topic that came up. Whereas I think in this

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Speaker 2: time of social media and a lot more chatting about

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Speaker 2: things in general. It's just we've gone from talking about

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Speaker 2: pregnancy and IVF and misca marriage, which were again never

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Speaker 2: spoken about. And now as these women get older who

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Speaker 2: have these media platforms, they're talking about it in their

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Speaker 2: late forties and fifties, and a lot of women are saying, yeah,

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Speaker 2: this is a thing, and let's you know, understand it better.

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Speaker 2: And it's not by chance, Leynn, that there's not a

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Speaker 2: whole lot of research out there. And I think when

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Speaker 2: we spoke last week a couple of weeks ago about

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Speaker 2: the hit study talking about overweight menopausal women, and one

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Speaker 2: of the researchers had commented that very little of the

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Speaker 2: research was done in women. So it links into all

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Speaker 2: of that that suddenly women are finding more of their

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Speaker 2: voice and we're talking about it and starting to sort

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Speaker 2: of get more theories around it and making that process

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Speaker 2: and cycle a lot easier for women. And I will

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Speaker 2: say that you've got a lot of years to go,

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Speaker 2: so you don't issue too wad about Perry. Me, on

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Speaker 2: the other hand, are a little bit older than you,

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Speaker 2: and perhaps it is crossing my part a little bit more,

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Speaker 2: but certainly lean the women that I see in my

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Speaker 2: practice are generally of these ages forties and fifties and

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Speaker 2: really trying to keep their weight under control or feeling

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Speaker 2: frustrated that they seem to be gaining weight even though

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Speaker 2: nothing else in their life has changed. So we'll just

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Speaker 2: rehash a little bit about why perimenopause in those years

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Speaker 2: prior to full menopause, when that is the last menstrual

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Speaker 2: cycle for twelve months, is that we our hormones change

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Speaker 2: as we no longer need to be reproducing and a

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Speaker 2: biological predetermined time in our lives, and as such, estrogen

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Speaker 2: level is reduced to stop the ventral cycle. But estrogen

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Speaker 2: does a lot of good work for us when it

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Speaker 2: comes to body composition, and it really protects us from

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Speaker 2: abdominalt weight gain, and it helps to keep our insulin

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Speaker 2: levels under control. And so what happens is naturally, as

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Speaker 2: we get older, as all adults, we tend to lose

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Speaker 2: muscle masks, we sit down more, we've become less metabolically efficient,

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Speaker 2: and then on top of that, our hormones aren't working

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Speaker 2: really well in with us, and it means weight gain

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Speaker 2: is more likely. And once you've reached full menopause, potentially

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Speaker 2: if you've got insulin issues, they will can or can

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Speaker 2: be exacerbated as that estrogen has reduced and we're not

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Speaker 2: as protected against the weight gain centrally, which can make

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Speaker 2: insulin worse. So it's a complicated interaction of variable. It's

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Speaker 2: not one reason. It's a mix of metabolism and activity

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Speaker 2: and hormone changes, lifestyle, all of those things. But ultimately

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Speaker 2: we gain weight and we don't like it, and we

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Speaker 2: particularly gain weight around the waste area. And that's why

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Speaker 2: I'm so focused with my clients and women of working

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Speaker 2: on getting your waist back aesthetically but also health wise.

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Speaker 2: It's really important we try and minimize that weight game

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Speaker 2: because it's so closely linked to a range of disease

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Speaker 2: states as we get older and alsoly a functional living.

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Speaker 2: You know, we don't like it. It's not comfortable, it's

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Speaker 2: not we don't feel good in our bodies often, so

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Speaker 2: it's a personal choice to try and keep that weight

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Speaker 2: from going up, particularly around the abdominal area. Now, this

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Speaker 2: was a paper that was more of a theory paper

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Speaker 2: published from Sydney UNI, and I found it really interesting

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Speaker 2: because it was a hypothesis around why weight gain is

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Speaker 2: more likely and they are proposing a theory which they will,

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Speaker 2: I believe, go on and formally evaluate in a research study,

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Speaker 2: which unfortunately can take several years. But I like how

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Speaker 2: they're thinking because to me and nutritionally physiologically, it makes sense.

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Speaker 2: And the theory is that protein demands are likely to

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Speaker 2: increase as we go through these per years our forties

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Speaker 2: and fifties in female because we're losing muscle mass as

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Speaker 2: a result also of those hormonal shifts, and of course

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Speaker 2: women have lower amounts of muscle mass in general, and

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Speaker 2: as such, protein requirements increase. And so if you do

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Speaker 2: not get adequate protein from your diet, you will overcompensate

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Speaker 2: with other nutrients, other calories, and of course some of

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Speaker 2: those other calories are fat and carbohydrate, which can in

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Speaker 2: turn impact the insulin resistance cycle, but if you're predisposed

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Speaker 2: to that. So I thought, this is fascinating because suddenly

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Speaker 2: we're starting to look at the underlying physiological reasons that

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Speaker 2: weight gain may be more likely. And I know a

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Speaker 2: lot of usly and we'll think we get enough protein.

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Speaker 2: So you know, you might go through the day and

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Speaker 2: think I will like include meat or chicken, and I

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Speaker 2: have that for dinner. But what we know about protein

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Speaker 2: is the timing is important when we consume it. And

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Speaker 2: in the instance, if you had, for example, coffee for

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Speaker 2: breakfast on plant based milk, something fairly fairly simple for breakfast,

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Speaker 2: maybe susliceotope on the way to work, and then at

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Speaker 2: lunch you might pick up some sushi, something quick on

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Speaker 2: the go, maybe a salad because you're trying to be good,

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Speaker 2: as we've spoken about, you know, snack on maybe a

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Speaker 2: bit of fruit. Really, that whole day is grossly inadequate

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Speaker 2: in protein, you know, if we're looking at it, at

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Speaker 2: least a gram pe kilo for women, if not a

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Speaker 2: bit more, you know, at least going to need sixty

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Speaker 2: eighty grams per day, and ideally for assimilation and metabolism,

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Speaker 2: be consuming that equally throughout the day so your body's

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Speaker 2: got optimal chance of absorption. So we know from sports

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Speaker 2: nutrition that athletes are much better to space their protein

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Speaker 2: every couple of hours in twenty gram increments than they

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Speaker 2: are to have one hundred at one You just basically

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Speaker 2: can't absorb it. So this was my take home message,

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Speaker 2: and I thought it was great one because it's so

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Speaker 2: easy to communicate. Is that for my perimenopausal women who

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Speaker 2: are struggling with weight or struggling with appetite, which we're

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Speaker 2: about to talk about, it's really important that you space

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Speaker 2: that protein out evenly through the day and are aiming

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Speaker 2: for a sort of twenty grand improvement increments three or

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Speaker 2: four times and depending on what your weight's starting at,

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Speaker 2: but you probably need a little bit more than you're

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Speaker 2: having and time. I mean, it's going to be really important.

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Speaker 2: So I thought that was really interesting and will be

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Speaker 2: interesting research that comes out in future years. But for

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Speaker 2: me take home straight away was to communicate with my

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Speaker 2: clients how important it is to get those certain amounts

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Speaker 2: of protein right through the day. And you know, potentially

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Speaker 2: there's many and appears hormonal and a number of weight

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Speaker 2: loss potential or weight control benefits that come from that model.

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Speaker 1: And it's almost like a cycle because the more protein

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Speaker 1: you have, although there is obviously that upper limit, the

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Speaker 1: protein supports your muscle mass, and your muscles are a

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Speaker 1: metabolically active tissue. So the more muscle mass you have,

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Speaker 1: the better fat loss is going to be, the better

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Speaker 1: ye metabolism is going to be. So as we get older,

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Speaker 1: I think it's the research shows once you hit about

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Speaker 1: forty each year, your muscle mass drops off. Is it

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Speaker 1: something like one or two percent, So it's not a lot,

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Speaker 1: but it is a small amount. So your body and

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Speaker 1: your physiologically and your age is working against you once

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Speaker 1: you hit a wrap forty, So as those years tick by,

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Speaker 1: your muscle mass slowly but surely drops off over time,

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Speaker 1: so you have to work even harder to maintain at

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Speaker 1: longer time. So yes, protein is important, the even distribution

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Speaker 1: of proteins important. And then the other thing that comes

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Speaker 1: into play is the training and the exercise, because let's

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Speaker 1: be honest, a lot of women in their late forties fifties,

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Speaker 1: they stop doing the team sports, you know, they stop

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Speaker 1: the gym sessions and the classes, and most of us

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Speaker 1: just go towards walking the dog or you know, ferrying

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Speaker 1: our teenage kids back and forth from school and different commitments,

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Speaker 1: and we go for a nice long walk on the

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Speaker 1: weekend and that's about it. So it actually becomes even

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Speaker 1: more important to pick up the weight training in our

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Speaker 1: later years than it does in our early years. And

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Speaker 1: I think I'm definitely seeing a shift in my clinics

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Speaker 1: Tousey where I'm seeing a lot more of my younger

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Speaker 1: ladies hitting the weights and actually doing weight training in

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Speaker 1: the gym, which I think is amazing, but we also

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Speaker 1: really need to encourage that in our sort of Perry

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Speaker 1: age group as well, doing that weight training and a

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Speaker 1: minimum of twice a week some form of resistance based

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Speaker 1: training to really help support that muscle mass because in turn,

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Speaker 1: that's what supports your metabolism long term, and that's what

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Speaker 1: also helps to prevent the weight gain long term as well.

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Speaker 1: And I think the final point with Perry is really

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Speaker 1: trying to avoid that yoyo dieting, so really trying to

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Speaker 1: create that long term, you know, balanced approach or that

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Speaker 1: lifestyle approach, rather than doing those quick diets that get

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Speaker 1: off you know, five, six, ten kilos and then you

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Speaker 1: know you turn around you're putting it back on again.

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Speaker 1: All those gym challenges that are really really restrictive where

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Speaker 1: you do it for eight weeks, you lose all the

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Speaker 1: weight that it comes and creeps back on again. So

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Speaker 1: that's what actually messes with you metabolism long term as well,

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Speaker 1: that yoyo dieting or that losing the weight, regaining it,

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Speaker 1: losing it, regaining it. So I think the thing with

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Speaker 1: Perry is really to maintain and try to almost nourish

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Speaker 1: your metabolism with the protein, with the weight training, and

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Speaker 1: with that sensible, sustainable lifestyle long term.

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Speaker 2: True and really a big shift for me clinically has

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Speaker 2: been focusing a lot more on waste measurement because the

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Speaker 2: body composition is challenging, particularly in women who are already

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Speaker 2: quite fit in training if they're doing a forty five

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Speaker 2: and regular weight training, sometimes say scales just won't budge.

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Speaker 2: But if their waste is going down and they're really

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Speaker 2: getting that beautiful silhouette which they feel much more comfortable

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Speaker 2: in their body as women, and they felt that they'd

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Speaker 2: lost that very very powerful outcome. So that's another message.

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Speaker 2: If you are sort of doing your weight training knowing

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Speaker 2: how important that is for strength, but noticing the scales

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Speaker 2: aren't shifting and that's bothering you as just keep in mind,

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Speaker 2: as long as your waist is reducing, that's a sign

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Speaker 2: that your body fat will be going down and improving

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Speaker 2: body composition and metabolic fitness. So yes, we all sometimes

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Speaker 2: would like to see the weight drop if the scales

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Speaker 2: are sort of significantly higher than you would like them

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Speaker 2: to be, but at least you know to keep you motivated,

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Speaker 2: a waist drop is still a very positive outcome from

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Speaker 2: a health perspective. Then can change you know, body shape enormously.

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Speaker 2: And sometimes I have clients Siana just had one who

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Speaker 2: texted me earlier, very fit lady who is doing you know,

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Speaker 2: two three hours training per day, a mix of plates

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Speaker 2: plus high intensity interval training plus weights, and her scales

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Speaker 2: have literally not budged like about half a kilo in

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Speaker 2: six to eight weeks, but her measurement's like eight centimeters down.

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Speaker 2: You know, these are profound changes for her clothes. So yes,

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Speaker 2: that does happen, but don't be too disillusioned as long

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Speaker 2: as your WAISTE measurement is coming down all right. Well,

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Speaker 2: and hey, study that's come up for me recently with

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Speaker 2: a few different clients, because I know I have people

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Speaker 2: listening and they think I'm talking about them, and I

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Speaker 2: do try and mask that often, but I do as

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Speaker 2: a dietitian, I really think it's important that anyone commentating

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Speaker 2: on podcasts or the media are seeing clients. And that's

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Speaker 2: the beauty of Leanna and I and we for very

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Speaker 2: strongly about that because you learn and pick up stuff

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Speaker 2: from your clients every single day, and you know, often

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Speaker 2: I'll be in clinic and write down something. And this

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Speaker 2: was something that absolutely I wrote down just the other day,

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Speaker 2: and I had a client describing to me that she

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Speaker 2: was just starving, she was so so hungry and she

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Speaker 2: just couldn't satisfy it. Now, for context, the client had

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Speaker 2: lost a lot of weight, and we're going to talk

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Speaker 2: about several different reasons that you can have that very

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Speaker 2: incessant hunger and how to manage it. But certainly it

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Speaker 2: is proved that once you have lost, you know, several kilos,

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Speaker 2: you can get almost a rebound appetite. Because basically, the

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Speaker 2: human body doesn't like to lose weight, you know, it

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Speaker 2: likes to store, which is why we can get, you know,

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Speaker 2: gain a lot of weight. It likes to store and

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Speaker 2: be nice and stocked up for the winter, for one

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Speaker 2: of a better word or better description, And so if

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Speaker 2: you start to lose significant amounts, the body doesn't like it.

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Speaker 2: And it's also why you might find you get sick

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Speaker 2: and a bit run down and when you are losing

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Speaker 2: weight because your immune system's a little bit depleted because

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Speaker 2: it's a negative energy state for the body, it doesn't

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Speaker 2: like to do it. And so after several kilos, sometimes

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Speaker 2: you might find that all of a sudden, your appetite

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Speaker 2: really kicks in because the body is like, oh my god,

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Speaker 2: you are starving me, and I need to eat. And

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Speaker 2: it was proven a few years ago that simply having

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Speaker 2: you know, one or two meals in which the calories

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Speaker 2: are not in a huge deficit much high calorie load

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Speaker 2: can stop that kind of incessive drive to eat and

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Speaker 2: also basically move from a plateau. And that's one example

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Speaker 2: of where you might get quite extreme hunger. But the other,

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Speaker 2: of course, the which you said straight away, is according

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Speaker 2: to the menstrual cycle. Certainly there's good evidence to show

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Speaker 2: that for a couple of days each month we'll need

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Speaker 2: more calories, and that can sometimes explain when we have

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Speaker 2: those terrible PMS days where you just cannot eat enough

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Speaker 2: or just craving chocolate. So there's several reasons that you

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Speaker 2: may have that really incessed hunger, and it can be

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Speaker 2: it's quite normal in certain instances. So as we've spoken

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Speaker 2: about before, it's not about not having any hunger, it's

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Speaker 2: about using it knowing how to manage it. So in

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Speaker 2: both instances, really my advice to people and even myself,

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Speaker 2: you know, if I've been eating really healthy or doing

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Speaker 2: a lot of exercise and really a craving something or

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Speaker 2: really really hungry, you're actually better to really consider what

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Speaker 2: you feel like and what will be satisfying and have that,

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Speaker 2: because if you don't, you will continue to seek out

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Speaker 2: some sort of calories or taste, sensation or flavor until

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Speaker 2: you satisfy it. So the classic example is you're really

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Speaker 2: really hungry and you're trying to be healthy, so you

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Speaker 2: have a salad and it doesn't satisfy you. So then

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Speaker 2: you have crackers and that doesn't satisfy you, and then

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Speaker 2: you have a yogurt and just keep eating, and whereas

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Speaker 2: if you just had a burger you would have been alright.

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Speaker 2: So sometimes when it really is that kind of you're

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Speaker 2: not quite sure why, but it's a definite it's all

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Speaker 2: you can think about. Take time to have a proper

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Speaker 2: meal of something that's really really satisfying, and you'll often

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Speaker 2: finally and that when you've given yourself permission to eat

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Speaker 2: something that cognitively you believe to you shouldn't be having,

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Speaker 2: you even don't want it so much anymore because you've

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Speaker 2: satisfied from the higher fat or the higher calorie load,

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Speaker 2: and you can basically move on. So that's what I

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Speaker 2: spend time with clients talking about. I want you to

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Speaker 2: think about what you really are feeling like and what

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Speaker 2: you would really be satisfied with, rather than trying to

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Speaker 2: satisfy with stuff you don't even want and end up

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Speaker 2: eating anyway. And you'll keep eating, as I said, until

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Speaker 2: you actually get to the bottom of that craving what

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Speaker 2: you're really feeling like all the calorie load that you need.

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Speaker 1: That's a great tip and I see that time and

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Speaker 1: time again on my clients where it might be they

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Speaker 1: want a snack, and so as you said, they might

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Speaker 1: start with a couple of almonds, and they might go

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Speaker 1: for some, you know, some carrots and dipped, and they

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Speaker 1: might go and have some cheese and crackers, and they

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Speaker 1: might have some those little, you know, pumpkins that we

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Speaker 1: both love. And then they might go back and they

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Speaker 1: might have a square of dark chocolate and that still

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Speaker 1: doesn't cut it. So then they have a couple of

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Speaker 1: spoonser yogat, and that doesn't cut it. And before you're

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Speaker 1: not they've had two three four hundred calories in healthy snacks,

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Speaker 1: and guess what, they still want to go and smash

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Speaker 1: an entire block of chocolate, and in most circumstances they

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Speaker 1: will they will end up eating the chocolate anyway. So

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Speaker 1: I think it's a great point where if you really

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Speaker 1: consider it, really truly has a thing that you love.

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Speaker 1: But I also think of its genuine hunger. Sometimes snacks

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Speaker 1: don't cut it, like sometimes my clients. So I've had

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Speaker 1: a snack and then I had another one, then I've

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Speaker 1: had a third one, and I'm way over my snacks

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Speaker 1: for the day. What am I going to do? And

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Speaker 1: I just think it's one of those instances where perhaps

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Speaker 1: the snack didn't cut it. We actually need the balance

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Speaker 1: of a main meal because the protein, the fiber, the vegetables,

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Speaker 1: the healthy fat component, the complex carbohydrate. The meals that

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Speaker 1: we can build are far more balanced and satisfying on

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Speaker 1: those starving type days, like particularly those couple of days

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Speaker 1: before your period, and for most of my clients Susie

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Speaker 1: myself included, it only lasts about one or two days

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Speaker 1: and it literally just feels like nothing touches the edges.

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Speaker 1: And they're the days that I said to my clients,

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Speaker 1: instead of breakfast, lunch and dinner and like two or

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Speaker 1: three snacks, have breakfast, have a mini brunch, have lunch,

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Speaker 1: have a second lunch, and then have dinner, and yeah,

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Speaker 1: sure your calorie loads up, but it's probably lower. And

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Speaker 1: then if you had your breakfast, lunch, and dinner and

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Speaker 1: then just kept snacking and grazing all day long, because

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Speaker 1: a lot of times our snacks can actually be quite

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Speaker 1: high calorie. Like if you go on had a healthy snack,

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Speaker 1: most of us are having one fifty two hundred calories.

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Speaker 1: You double that, that's you know, close to four hundred calories.

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Speaker 1: You double that again, you've had three full snacks, you're

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Speaker 1: close to eight hundred calories. You can build a well balanced,

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Speaker 1: filling meal for about four or five hundred calories. So

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Speaker 1: sometimes the best option is actually not to snack and

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Speaker 1: go for a well balanced meal. And as Susie said,

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Speaker 1: if you want to have something you'd be craving a

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Speaker 1: burger or a breeder, or even just a slice of pizza,

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Speaker 1: go and have the thing that you're craving, but make

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Speaker 1: sure it's going to be something that's satisfying to you,

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Speaker 1: because I think a lot of the times they're trying

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Speaker 1: to fill up on the lower calorie stuff like the

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Speaker 1: popcorn and the veggie sticks and the rice crackers and

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Speaker 1: they just don't touch the edges on those hungry days.

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Speaker 1: And you've got to balance it out with the protein

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Speaker 1: and the fiber. It's got to have both of those

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Speaker 1: components to actually be a little bit satiating as well.

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Speaker 2: And it's really taking that time to consider because clients

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Speaker 2: will often ask me what should I eat, and I'll

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Speaker 2: be like, I don't know, what do you feel like?

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Speaker 2: Like it's really differentiating head hunger and what you think

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Speaker 2: you should be allowed to have versus what you feel

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Speaker 2: like and getting back in touch with your body. And

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Speaker 2: that can be really confronting because we've got often a

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Speaker 2: subconscious programming of what we think we should and shouldn't

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Speaker 2: be eating. But you know, I think if I was

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Speaker 2: talking about it in client example, if I felt like

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Speaker 2: pizza and I like pizza, you know who doesn't like pizza?

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Speaker 2: But I will have two pieces of pizza, maybe three,

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Speaker 2: with a big salad, like I'll always make it a meal,

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Speaker 2: whereas my clients would often go and have five or

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Speaker 2: six pieces of pizza and there's no salad in sight.

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Speaker 2: So I think for me that lit'll tip on top

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Speaker 2: of what you've said is always make sure there's balance

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Speaker 2: with a meal in terms of the right mix of

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Speaker 2: vegetables or salad or even the same as a snack.

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Speaker 2: You know, if you're feeling like cheese and crackers and

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Speaker 2: you have, you know, extra cheese and crackers, where are

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Speaker 2: your carrots? Where are your cucumbers? To make that snack balanced?

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Speaker 2: Because when it's balanced and you take that sort of

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Speaker 2: twenty minutes or so, that you need to have a

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Speaker 2: proper meal and have it process through your system and

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Speaker 2: take time to eat it. So when you're craving something

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Speaker 2: that is heavy at whether it's pasta or pizza or

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Speaker 2: a burger or chocolate, whatever it is, make it part

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Speaker 2: of a proper balanced meal and snack rather than just

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Speaker 2: on its own. Because remember when we've spoken about cravings before.

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Speaker 2: If you're craving particularly sweet food, the more of that

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Speaker 2: you eat, the more you will want, which is why

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Speaker 2: you'll keep eating the block of chocolate. Whereas if you

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Speaker 2: made it an after dinner snack that had some dark

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Speaker 2: chocolate but also maybe a slice of cheese and a

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Speaker 2: cracker because you work quite hungry and it was close

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Speaker 2: to your period, balancing that out as a proper snack

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Speaker 2: or getting a yogurt and adding some extra nuts and

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Speaker 2: berries and chocolate to it and making it quite balanced

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Speaker 2: but satisfying in many ways is the way to do it,

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Speaker 2: rather than just either feeding the craving or as you've described, avoiding, avoiding, avoiding,

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Speaker 2: and then overeating. So I guess basically the take home

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Speaker 2: message from us is it's quite normal at times to

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Speaker 2: have really incessed hunger, and if it's linked to losing

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Speaker 2: a lot of you may just need a good feed,

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Speaker 2: which is how I describe it, until you sort of

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Speaker 2: really satisfied, or it may just be hormonal, but yes,

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Speaker 2: do balance it out so that you're not just continually

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Speaker 2: in that cycle of all or nothing and eating artically

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Speaker 2: sweet or salty food just because it's there.

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Speaker 1: And if it is part of you know you've lost

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Speaker 1: a significant amount of weight, and your body's telling you

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Speaker 1: you're hungry, you're hungry, you're hungry, and it's going on

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Speaker 1: for more than about two or three days, it's probably

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Speaker 1: a really good sign that you should be done with

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Speaker 1: the diet for now. Reverse diet, come back to maintenance calories,

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Speaker 1: spend a little bit of time learning how to maintain

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Speaker 1: this new body weight before you then dive back into

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Speaker 1: a deficit. Again, I think too many of us are

432
00:19:36,359 --> 00:19:40,160
Speaker 1: trying to push on in a deficit whilst being starving metabolically.

433
00:19:40,160 --> 00:19:43,359
Speaker 1: We've down regulated. Your body's literally telling you it needs

434
00:19:43,400 --> 00:19:45,760
Speaker 1: more food, and we're trying to ignore that and push

435
00:19:45,800 --> 00:19:47,600
Speaker 1: on in a deficit. So a lot of us with

436
00:19:47,760 --> 00:19:50,520
Speaker 1: bigger goals I would say more than ten kilos. If

437
00:19:50,560 --> 00:19:52,639
Speaker 1: you have to lose more than ten kilos, most of

438
00:19:52,680 --> 00:19:54,639
Speaker 1: us won't be able to do that in one push

439
00:19:54,720 --> 00:19:57,320
Speaker 1: or in one deficit, because the hunger will take over,

440
00:19:57,520 --> 00:20:00,000
Speaker 1: will end up over eating, and very likely we'll got

441
00:20:00,080 --> 00:20:01,600
Speaker 1: and a lot of that back. So I like to

442
00:20:01,600 --> 00:20:03,600
Speaker 1: say to my clients, let's break it down into ten

443
00:20:03,680 --> 00:20:06,480
Speaker 1: kilo blocks, and sure, if the goal is twenty thirty kilos,

444
00:20:06,520 --> 00:20:08,800
Speaker 1: it might take six to twelve months, but at least

445
00:20:08,800 --> 00:20:10,800
Speaker 1: we'll be able to do it in a healthy, sustainable

446
00:20:10,800 --> 00:20:12,320
Speaker 1: way where you don't feel like you want to eat

447
00:20:12,359 --> 00:20:14,240
Speaker 1: your arm off for a better part of six months.

448
00:20:14,400 --> 00:20:16,359
Speaker 1: So I think it's really important to listen to the body.

449
00:20:16,400 --> 00:20:19,160
Speaker 1: If you're truly hungry for more than just a couple

450
00:20:19,200 --> 00:20:22,200
Speaker 1: of days, take note of that and actually consider perhaps

451
00:20:22,200 --> 00:20:25,159
Speaker 1: it's time the deficit's finished. Spend some time back at

452
00:20:25,160 --> 00:20:29,520
Speaker 1: a good maintenance calories, rebuilding yourself metabolically, and then you

453
00:20:29,560 --> 00:20:31,440
Speaker 1: can dive back into a deficit in a few months

454
00:20:31,520 --> 00:20:33,520
Speaker 1: time after your body spend a good amount of time

455
00:20:33,560 --> 00:20:35,960
Speaker 1: at maintenance, because it'll do you the world of good

456
00:20:35,960 --> 00:20:38,080
Speaker 1: and your metabolism a world of good. The time you

457
00:20:38,160 --> 00:20:40,640
Speaker 1: go back into that deficit later on, your body will

458
00:20:40,680 --> 00:20:43,040
Speaker 1: be so just more ready for it, and we'll crush

459
00:20:43,080 --> 00:20:46,879
Speaker 1: the next sort of fatlosphase very true. Wise words, all right, Susie.

460
00:20:46,920 --> 00:20:49,000
Speaker 1: And then the last section is our listener question of

461
00:20:49,040 --> 00:20:51,480
Speaker 1: the week. So topic that comes up quite a lot

462
00:20:51,520 --> 00:20:53,399
Speaker 1: for me is whole grains. Like people say, oh I

463
00:20:53,480 --> 00:20:56,640
Speaker 1: choose holdmeal breder, I'm choosing like a high fiber wrap

464
00:20:56,720 --> 00:20:59,320
Speaker 1: is sad enough, and so there's a lot of research

465
00:20:59,359 --> 00:21:01,359
Speaker 1: and whole grain. So a listener question was what is

466
00:21:01,359 --> 00:21:03,560
Speaker 1: the whole grain and why is it important? So we

467
00:21:03,600 --> 00:21:06,080
Speaker 1: see a lot of research from whole grains from a

468
00:21:06,119 --> 00:21:09,960
Speaker 1: health and longevity perspective, from a gut health in particular perspective.

469
00:21:10,000 --> 00:21:11,680
Speaker 1: One of the best things we can do, of course

470
00:21:11,760 --> 00:21:14,800
Speaker 1: is have that diversity of fiber, but'll also include whole grains.

471
00:21:14,800 --> 00:21:16,840
Speaker 1: And when you look at some of the healthiest diets

472
00:21:16,840 --> 00:21:18,959
Speaker 1: in the world. A lot of what comes up across

473
00:21:18,960 --> 00:21:21,560
Speaker 1: consistently across many countries of the world. It's the addition

474
00:21:21,600 --> 00:21:24,880
Speaker 1: of a whole grain. So what actually is a whole grain?

475
00:21:25,080 --> 00:21:28,440
Speaker 1: So a whole grain is the grain or the kernel

476
00:21:28,480 --> 00:21:33,119
Speaker 1: that contains all three parts of the.

477
00:21:32,560 --> 00:21:35,439
Speaker 2: End is it sperm and the end of sperm.

478
00:21:35,520 --> 00:21:38,520
Speaker 1: So the whole grain is comprised of the brand layer,

479
00:21:38,640 --> 00:21:42,200
Speaker 1: the endosperm layer, and the germ layer. So the brand

480
00:21:42,240 --> 00:21:45,720
Speaker 1: layer is the outside layer often that strip right back

481
00:21:45,800 --> 00:21:47,560
Speaker 1: when you see a lot of sort of more refined

482
00:21:47,640 --> 00:21:50,480
Speaker 1: or white products. The end of sperm is the middle

483
00:21:50,560 --> 00:21:54,280
Speaker 1: sort of starchy carbohydrate layer, and the germ layer is

484
00:21:54,320 --> 00:21:57,040
Speaker 1: the really inner core that's packed with quite a lot

485
00:21:57,040 --> 00:21:59,560
Speaker 1: of you know, vitamins and minerals, so all of them

486
00:21:59,560 --> 00:22:01,840
Speaker 1: are being back when we look at something like a

487
00:22:01,920 --> 00:22:05,080
Speaker 1: refined grain. So a whole grain has sort of all

488
00:22:05,160 --> 00:22:08,119
Speaker 1: three of those components, the brand, the germ, and the

489
00:22:08,240 --> 00:22:10,920
Speaker 1: endosperm layer, which is just a weird word, let's be honest.

490
00:22:10,960 --> 00:22:12,960
Speaker 2: There's also a brush. I'm just looking out. We've done

491
00:22:12,960 --> 00:22:15,359
Speaker 2: our research for this segment. There's also a brush.

492
00:22:15,400 --> 00:22:17,439
Speaker 1: Part of the great I just know that where did

493
00:22:17,440 --> 00:22:18,520
Speaker 1: you find that it's not a bush.

494
00:22:18,640 --> 00:22:20,320
Speaker 2: Can I say it's a brush? Gild?

495
00:22:21,119 --> 00:22:25,280
Speaker 1: Okay, Google, Thank you Google. So with the brand layer,

496
00:22:25,320 --> 00:22:27,800
Speaker 1: that's a really fiber dense layer. So there's a lot

497
00:22:27,840 --> 00:22:31,919
Speaker 1: of nutrients in that layer, I think B vitamins, iron, copper, magnesium,

498
00:22:31,920 --> 00:22:34,720
Speaker 1: there's some antioxidants, and there's some fliighter chemicals in there,

499
00:22:34,800 --> 00:22:36,960
Speaker 1: which we know is really important from like an anti

500
00:22:37,040 --> 00:22:41,040
Speaker 1: inflammatory perspective as well. Then that germ layer that's kind

501
00:22:41,040 --> 00:22:43,520
Speaker 1: of the core of where like the seed grows, So

502
00:22:43,720 --> 00:22:45,800
Speaker 1: that's really important in terms of it's got some healthy

503
00:22:45,800 --> 00:22:48,760
Speaker 1: fats and vitamin is some again some fider chemicals and

504
00:22:48,800 --> 00:22:51,800
Speaker 1: antioxidants and some of those B vitamins as well. And

505
00:22:51,840 --> 00:22:55,679
Speaker 1: then that weird cool endosperm layer is more of this

506
00:22:55,920 --> 00:22:58,919
Speaker 1: interior layer that holds together the sort of protein and

507
00:22:58,960 --> 00:23:02,159
Speaker 1: carbohydrate can opponent of the whole grain as well. So

508
00:23:02,320 --> 00:23:05,439
Speaker 1: all of these layers are important. They all contain different

509
00:23:05,440 --> 00:23:07,520
Speaker 1: types of fiber, and as we know, fib is really

510
00:23:07,520 --> 00:23:11,040
Speaker 1: important for blood sugar regulation. For god, how it helps

511
00:23:11,040 --> 00:23:13,760
Speaker 1: to lower cholesterol, it really helps it's binge own as

512
00:23:13,800 --> 00:23:16,960
Speaker 1: positive for things like diabetes and cardiovascular health. And there's

513
00:23:17,000 --> 00:23:18,879
Speaker 1: a lot of nutrients that sort of different types of

514
00:23:18,880 --> 00:23:21,880
Speaker 1: fiber can provide as well. So really, when we look

515
00:23:21,920 --> 00:23:25,399
Speaker 1: at a whole grain, how to tell an ingredient or

516
00:23:25,440 --> 00:23:28,280
Speaker 1: a product list is high in whole grains. We want

517
00:23:28,280 --> 00:23:30,760
Speaker 1: to see that whole grain product listed as the top

518
00:23:30,800 --> 00:23:33,840
Speaker 1: probably one or two ingredients. So if you see something

519
00:23:33,920 --> 00:23:37,119
Speaker 1: like quinoir or rolled oats or corn or brown rice

520
00:23:37,320 --> 00:23:40,240
Speaker 1: as a top one to two ingredients on an ingredient label,

521
00:23:40,560 --> 00:23:43,639
Speaker 1: you're pretty you know, pretty confident that that will be

522
00:23:43,720 --> 00:23:46,639
Speaker 1: a product that's considered a whole grain. Now, just because

523
00:23:46,640 --> 00:23:49,880
Speaker 1: something's got whole grain listed on the front of package marketing,

524
00:23:50,000 --> 00:23:52,560
Speaker 1: like a box of musli bars or a bag of

525
00:23:52,640 --> 00:23:55,320
Speaker 1: you know, lentil chips or something, just because it says

526
00:23:55,359 --> 00:23:58,000
Speaker 1: whole grain doesn't actually make it healthy. You actually still

527
00:23:58,040 --> 00:24:00,520
Speaker 1: need to read the ingredient list to figure out. But

528
00:24:00,720 --> 00:24:03,440
Speaker 1: when we look at whole grains as a single ingredient,

529
00:24:03,720 --> 00:24:05,760
Speaker 1: there's quite a lot of them. In some SUSI I

530
00:24:05,800 --> 00:24:07,960
Speaker 1: must admit one I can barely pronounce, and there's one

531
00:24:07,960 --> 00:24:10,320
Speaker 1: in there that I've never even heard of. So again,

532
00:24:10,359 --> 00:24:12,480
Speaker 1: I did my research for this section. So when we

533
00:24:12,520 --> 00:24:20,399
Speaker 1: think about whole grains, they're comprised of grains such as ammo, kamut, spelt, barley, millet, tef,

534
00:24:20,880 --> 00:24:25,480
Speaker 1: brown rice, quinoa. This is what I can't say tried

535
00:24:25,520 --> 00:24:35,639
Speaker 1: too late, tricli, kari, chakari, trikarli, wonderful buckwheat, rye, and

536
00:24:35,680 --> 00:24:40,159
Speaker 1: wheatberries which I actually had to google, Bolger oats, wild

537
00:24:40,359 --> 00:24:43,600
Speaker 1: wild rice, corn, and sorghum, which will see a lot

538
00:24:43,600 --> 00:24:45,600
Speaker 1: of like sorghum flour and a lot of gluten free products.

539
00:24:45,680 --> 00:24:47,960
Speaker 1: So all of these are considered whole grains, and I

540
00:24:48,040 --> 00:24:51,040
Speaker 1: think a lot of us will know the oats, the rye,

541
00:24:51,040 --> 00:24:53,720
Speaker 1: the kin, the brown rice, and perhaps things like barley

542
00:24:53,800 --> 00:24:56,240
Speaker 1: and buckwheat. But I think there's probably a good fifty

543
00:24:56,240 --> 00:24:58,119
Speaker 1: to sixty percent of that list that most of us

544
00:24:58,160 --> 00:25:01,200
Speaker 1: don't even see. And in all honesty, most those whole grains,

545
00:25:01,280 --> 00:25:03,440
Speaker 1: only a fifty percent of that list isn't actually sold

546
00:25:03,480 --> 00:25:06,119
Speaker 1: in something like calls or wools or the large supermarkets.

547
00:25:06,240 --> 00:25:08,720
Speaker 1: You generally have to go to sort of specialty you know,

548
00:25:08,880 --> 00:25:11,399
Speaker 1: organic and healths food shops to really get those things.

549
00:25:11,640 --> 00:25:14,480
Speaker 1: Or if you're looking at a blend of products, maybe

550
00:25:14,480 --> 00:25:17,040
Speaker 1: crackers or a cereal or a bread that is really

551
00:25:17,119 --> 00:25:19,520
Speaker 1: high percentages of whole grains. A lot of the time

552
00:25:19,560 --> 00:25:23,359
Speaker 1: it's a mix of things such as you know, barley, millet, spelt,

553
00:25:23,400 --> 00:25:26,439
Speaker 1: and teft together, particularly if you're trying to come up

554
00:25:26,480 --> 00:25:28,520
Speaker 1: with some you know, gluten free products or a whole

555
00:25:28,560 --> 00:25:30,560
Speaker 1: grain type bread or a cracker, you can often get

556
00:25:30,680 --> 00:25:32,800
Speaker 1: quite a mix of all of them. So I just

557
00:25:32,800 --> 00:25:35,920
Speaker 1: think it's a really nice, I guess question in terms

558
00:25:35,960 --> 00:25:37,600
Speaker 1: of trying to get a little bit more diversity. And

559
00:25:37,680 --> 00:25:40,520
Speaker 1: I died. I think a lot of us rotate between potato,

560
00:25:41,480 --> 00:25:44,080
Speaker 1: rice and pasta as our carbsays for dinner. But when

561
00:25:44,119 --> 00:25:45,440
Speaker 1: was the last time you went to the shops and

562
00:25:45,480 --> 00:25:47,800
Speaker 1: you picked up some buckweed, or you know, instead of

563
00:25:47,800 --> 00:25:50,399
Speaker 1: making pancakes on a Sunday with normal white flower use

564
00:25:50,440 --> 00:25:53,000
Speaker 1: some buckwheat flour, or used a little bit of sorgum flour,

565
00:25:53,119 --> 00:25:54,840
Speaker 1: or used a little bit of kin wire or something.

566
00:25:55,000 --> 00:25:57,160
Speaker 1: So I think it's just a nice reminder to put

567
00:25:57,200 --> 00:25:59,720
Speaker 1: as much diversity in our diet as possible and to

568
00:26:00,160 --> 00:26:02,199
Speaker 1: focus on some of those different whole grains, or to

569
00:26:02,280 --> 00:26:05,040
Speaker 1: seek out different types of products that contain a mix

570
00:26:05,040 --> 00:26:07,280
Speaker 1: of different hole grains, because every type of hole grain

571
00:26:07,320 --> 00:26:10,760
Speaker 1: has different nutrients, different vitamins, different minerals, different types of

572
00:26:10,800 --> 00:26:14,480
Speaker 1: antioxidants and wider chemicals, and the research is very strong

573
00:26:14,720 --> 00:26:18,080
Speaker 1: for whole grains being very health and disease preventing as

574
00:26:18,119 --> 00:26:18,880
Speaker 1: well long term.

575
00:26:19,040 --> 00:26:23,199
Speaker 2: That's beautifully and that's a really nice nutritional positioning because

576
00:26:23,200 --> 00:26:25,359
Speaker 2: it's so different to how I see whole grains. So

577
00:26:25,400 --> 00:26:27,560
Speaker 2: where do you talk about whole grains. When I talk

578
00:26:27,560 --> 00:26:30,119
Speaker 2: about whole grains, it's I just think of the bread,

579
00:26:30,440 --> 00:26:32,360
Speaker 2: and some whole grain bread has just got like ten

580
00:26:32,400 --> 00:26:34,840
Speaker 2: percent grains and some have got like twenty five thirty.

581
00:26:35,240 --> 00:26:39,160
Speaker 2: So I use it more as a reference to proportions

582
00:26:39,160 --> 00:26:43,480
Speaker 2: on food pack So basically, if you're choosing bread or cereals,

583
00:26:43,480 --> 00:26:45,720
Speaker 2: I'm looking for products that have got the highest proportion

584
00:26:45,880 --> 00:26:48,560
Speaker 2: that you can find. So classic example is if you

585
00:26:48,600 --> 00:26:50,760
Speaker 2: look at now some of the kids snack bars, they'll

586
00:26:50,760 --> 00:26:53,040
Speaker 2: have a whole grain content on it, but there's a

587
00:26:53,160 --> 00:26:55,560
Speaker 2: really vast difference in some of them as like ten

588
00:26:55,600 --> 00:26:57,959
Speaker 2: percent whole grain versus up to sort of eighty ninety.

589
00:26:58,400 --> 00:27:01,520
Speaker 2: So for me, because I'm not so gourmet in the kitchen,

590
00:27:01,760 --> 00:27:04,200
Speaker 2: like I have to be completely honest, like I would

591
00:27:04,240 --> 00:27:06,280
Speaker 2: never buy a buckweight or any of those. It's just

592
00:27:06,400 --> 00:27:08,199
Speaker 2: like I'm simple girl, you know what I mean. I

593
00:27:08,320 --> 00:27:11,000
Speaker 2: just I'm just not a millennial, you know. So I'm

594
00:27:11,040 --> 00:27:14,199
Speaker 2: not saying it's bad. You know, nutritionally it's fantastic, but

595
00:27:14,240 --> 00:27:16,119
Speaker 2: it's just not my jam. You know, you're not going

596
00:27:16,160 --> 00:27:17,720
Speaker 2: to see that on my indsday. You're going to get

597
00:27:17,720 --> 00:27:20,800
Speaker 2: just play sick holemeal flours. So I use the whole

598
00:27:20,840 --> 00:27:24,159
Speaker 2: grain reference to you know, just looking for higher proportions.

599
00:27:24,160 --> 00:27:26,560
Speaker 2: So classic example, multi grain bread, I think it's about

600
00:27:26,600 --> 00:27:29,520
Speaker 2: ten percent whole grains versus say nine grain or solim

601
00:27:29,560 --> 00:27:32,679
Speaker 2: which is up around thirty. So it's you know, basically

602
00:27:32,920 --> 00:27:35,199
Speaker 2: much more important to get the higher proportion when you're

603
00:27:35,240 --> 00:27:38,000
Speaker 2: looking at those package snacks. Not taking away from the

604
00:27:38,000 --> 00:27:41,320
Speaker 2: fact that if you want to have buckweight pancakes, hats

605
00:27:41,320 --> 00:27:43,320
Speaker 2: off to you. I think it's great.

606
00:27:43,480 --> 00:27:45,639
Speaker 1: I think that's an important point, particularly for kids snacks,

607
00:27:45,680 --> 00:27:47,600
Speaker 1: because we do think we're doing a really great thing

608
00:27:47,640 --> 00:27:50,159
Speaker 1: by buying something that's labeled, you know, whole grains or

609
00:27:50,200 --> 00:27:52,879
Speaker 1: contains whole grains. But just because it contains it, as

610
00:27:52,960 --> 00:27:55,200
Speaker 1: I said, doesn't actually make it healthy. So really checking

611
00:27:55,200 --> 00:27:57,640
Speaker 1: that ingredient list and seeing the percentage of it, which

612
00:27:57,640 --> 00:28:00,720
Speaker 1: AUSI said, is a really wonderful takeover message for the segment.

613
00:28:00,600 --> 00:28:03,240
Speaker 2: Like oats one hundred percent whole grain, you can't go wrong.

614
00:28:03,359 --> 00:28:05,320
Speaker 1: So definitely we'll.

615
00:28:04,960 --> 00:28:07,879
Speaker 2: Look forward to some TEF pancakes on your Oh no

616
00:28:08,040 --> 00:28:09,760
Speaker 2: is it tef? No, that's not as a fat.

617
00:28:09,680 --> 00:28:12,359
Speaker 1: Yeah yeah, funes's the type of whole grain Yeah, yeah.

618
00:28:12,320 --> 00:28:14,720
Speaker 2: Yeah, we'll look forward to some TEF pancakes on the

619
00:28:14,760 --> 00:28:16,440
Speaker 2: ants Instagram next week. Thanks Anne.

620
00:28:16,520 --> 00:28:18,800
Speaker 1: I must admit it's very dense, like it's actually really

621
00:28:18,840 --> 00:28:20,080
Speaker 1: hard to cook it, like you need to put a

622
00:28:20,119 --> 00:28:21,800
Speaker 1: bit of a raising agent in there because they're not

623
00:28:21,920 --> 00:28:24,720
Speaker 1: light and fluffy like a standard pancake. They're almost like

624
00:28:24,840 --> 00:28:27,359
Speaker 1: rock cakes, I must be honest. Like you, you really

625
00:28:27,359 --> 00:28:29,600
Speaker 1: got to mix quite a few of them together versus

626
00:28:29,640 --> 00:28:32,240
Speaker 1: just using one if you're doing cooking and baking. And

627
00:28:32,240 --> 00:28:33,800
Speaker 1: that's why a lot of the times, if you're seeing

628
00:28:33,880 --> 00:28:36,400
Speaker 1: a gluten free flower mix all like a whole grain

629
00:28:36,480 --> 00:28:39,040
Speaker 1: flower mix, it'll have a couple of combinations of them

630
00:28:39,080 --> 00:28:41,480
Speaker 1: together with a few other things as well to create

631
00:28:41,520 --> 00:28:44,480
Speaker 1: that lightness and that fluffiness in the baking, because often

632
00:28:44,520 --> 00:28:47,320
Speaker 1: the fluffiness and lightness in things like breads and cakes

633
00:28:47,320 --> 00:28:49,400
Speaker 1: and stuff is actually caused by the gluten and by

634
00:28:49,440 --> 00:28:52,000
Speaker 1: the wheat. That's what makes it nice and light and airy,

635
00:28:52,160 --> 00:28:54,600
Speaker 1: so it is quite dense to cook with them, so

636
00:28:54,640 --> 00:28:56,480
Speaker 1: they can take a little bit of experimenting.

637
00:28:56,640 --> 00:28:59,160
Speaker 2: She's trying to get out of making tef rockcakes. Everyone.

638
00:28:59,560 --> 00:29:00,920
Speaker 2: She's not pedal.

639
00:29:00,960 --> 00:29:03,800
Speaker 1: I'm backpedally. But what I do normally do is if

640
00:29:03,840 --> 00:29:05,400
Speaker 1: I want to use a different type of grain, I'll

641
00:29:05,440 --> 00:29:07,440
Speaker 1: go online and I'll find someone who's already made a

642
00:29:07,440 --> 00:29:09,520
Speaker 1: recipe and then I'll kind of adapt it from there

643
00:29:09,600 --> 00:29:11,800
Speaker 1: versus starting from scratch, because I do find that these

644
00:29:11,840 --> 00:29:14,040
Speaker 1: grains are they are difficult to work with and they're

645
00:29:14,040 --> 00:29:16,200
Speaker 1: not like normal you know, a normal even standard or

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00:29:16,200 --> 00:29:19,800
Speaker 1: wholemeal flowers. So definitely think grab a recipe and work backwards.

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00:29:19,840 --> 00:29:22,320
Speaker 2: I go multi grain bread, You're on a good nine

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00:29:22,360 --> 00:29:23,960
Speaker 2: grain bread on the right track.

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00:29:24,080 --> 00:29:27,880
Speaker 1: What if a simple, simple and effective PROMASUSI Well, that

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00:29:27,880 --> 00:29:29,600
Speaker 1: brings us to the end of the nutrition catch for

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Speaker 1: another Sunday. We would love if you could subscribe to

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00:29:31,920 --> 00:29:34,360
Speaker 1: the podcast it, leave us a positive rating or review,

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00:29:34,400 --> 00:29:36,480
Speaker 1: and feel free to send your questions in it through

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00:29:36,520 --> 00:29:40,880
Speaker 1: our Instagram DMS. We do choose questions based on demand. Obviously,

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00:29:40,920 --> 00:29:43,479
Speaker 1: if you've got a really niche specific question. We're not

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00:29:43,520 --> 00:29:46,360
Speaker 1: your dietitian. We can't tell you what your requirement should

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00:29:46,400 --> 00:29:48,600
Speaker 1: be or how much calorie, how many calories you should

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00:29:48,600 --> 00:29:50,040
Speaker 1: be eating, all that sort of thing, so just bear

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00:29:50,040 --> 00:29:51,840
Speaker 1: that in mind if you're sending us a DM as well.

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00:29:51,960 --> 00:29:54,000
Speaker 1: But we do appreciate you listening. We appreciate all the

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00:29:54,080 --> 00:29:56,880
Speaker 1: questions that you send us and believing us some positive reviews.

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00:29:56,600 --> 00:29:58,360
Speaker 2: And we have to say thanks for our one point

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00:29:58,360 --> 00:30:01,560
Speaker 2: five meal. We hit one point five million and downloads. Thanks, thanks,

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00:30:01,720 --> 00:30:02,440
Speaker 2: thanks for listening.

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Speaker 1: H