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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 do rails your nutrition goals. Hi, I'm Leanne

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Speaker 1: Lord and I'm Phybe Burrow, and we bringnew 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 more.

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Speaker 1: You know, where we're thinking about it more. But it

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

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Speaker 1: a lot of new research and science coming through, which

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

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

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

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

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Speaker 1: 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 misc carriage, 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, Leynne 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 waight 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 path 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 mass, we sit down more, we 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 gain

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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

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Speaker 2: will I believe go on and formally evaluate in a

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Speaker 2: research study, which unfortunately can take several years. But I

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Speaker 2: like how they're thinking because to me and nutritionally physiologically,

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Speaker 2: it makes sense. And the theory is that protein demands

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Speaker 2: are likely to eat increase as we go through these

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Speaker 2: pair years our forties and fifties in female, because we're

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Speaker 2: losing muscle mass as a result also of those hormonal shifts,

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Speaker 2: and of course we might have lower amounts of muscle

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Speaker 2: mass in general, and as such, protein requirements increase, and

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Speaker 2: so if you do not get adequate protein from your diet,

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Speaker 2: you will overcompensate with other nutrients, other calories, and of

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Speaker 2: course some of those other calories are fat and carbohydrate,

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Speaker 2: which can in turn impact the insulin resistance cycle, but

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Speaker 2: if you're predisposed to that. So I thought, this is

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Speaker 2: fascinating because suddenly we're starting to look at the underlying

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Speaker 2: physiological reasons that weight gain may be more likely. And

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Speaker 2: I know a lot of usly and will think we

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Speaker 2: get enough proteins. So you know, you might go through

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Speaker 2: the day and think, oh, will like include meat or chicken,

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Speaker 2: and I have that for dinner. But what we know

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

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

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

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Speaker 2: for breakfast, maybe ssiceotope on the way to work, and

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Speaker 2: then at lunch you might pick up some sushi, something

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Speaker 2: quick on the go, maybe a salad because you're trying

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Speaker 2: to be good, as we've spoken about, you know, snack

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Speaker 2: on maybe a bit of fruit. Really, that whole day

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Speaker 2: is grossly inadequate in protein. You know, if we're looking

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Speaker 2: at at least a gram pe kilo for women, if

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Speaker 2: not a bit more, you know, at least going to

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

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Speaker 2: and metabolism, be consuming that equally throughout the day so

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Speaker 2: your body's got optimal chance of absorption. So we know

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Speaker 2: from sports nutrition that athletes are much better to space

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Speaker 2: their protein every couple of hours in twenty gram increments

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Speaker 2: than they are to have one hundred at one You

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Speaker 2: just basically can't absorb it. So this was my take

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Speaker 2: home message, and I thought it was great one because

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Speaker 2: it's so easy to communicate. Is that for my perimenopausal

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Speaker 2: women who are struggling with weight or struggling with appetite,

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Speaker 2: which we're about to talk about. It's really important that

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Speaker 2: you space that protein out evenly through the day and

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Speaker 2: are aiming for a sort of twenty grand imment increments

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Speaker 2: three or four times, and depending on what your weight's

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Speaker 2: starting at, but you probably need a little bit more

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Speaker 2: than you're having and time. I mean, it's going to

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Speaker 2: be really important. So I thought that was really interesting

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Speaker 2: and will be interesting research that comes out in future years.

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Speaker 2: But for me take home straight away was to communicate

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Speaker 2: with my clients how important it is to get those

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

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

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

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Speaker 2: 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 metabolically

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

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

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Speaker 1: 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 overbout 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 term. 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, Suzy,

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

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Speaker 1: hitting the weights and actually doing weight training. In the gym,

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Speaker 1: which I think is amazing, but we also really need

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Speaker 1: to encourage that in our sort of Perry age group

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Speaker 1: as well, doing that weight training and a minimum of

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Speaker 1: twice a week some form of resistance based training to

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Speaker 1: really help support that muscle mass because in turn, that's

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

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Speaker 1: 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 yo yo dieting, so really trying

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

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

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

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Speaker 1: you 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: leaning 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 waist measurement is coming down, all right. Well,

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Speaker 2: and case 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

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

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

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

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

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

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

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

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Speaker 2: several kilos, you can get almost a rebound appetite because basically,

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

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

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Speaker 2: you know, gain a lot of weight. It likes to

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

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Speaker 2: for one of a better word or better description. And

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Speaker 2: so if you start to lose significant amounts, the body

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Speaker 2: doesn't like it. And it's also why you might find

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Speaker 2: you get sick and a bit run down and when

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Speaker 2: you are losing weight because your immune system's a little

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Speaker 2: bit depleted because it's a negative energy state for the body,

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Speaker 2: it doesn't like to do it. And so after several

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Speaker 2: kilos sometimes you might find that all of a sudden,

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Speaker 2: your appetite really kicks in because the body is like,

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Speaker 2: oh my god, you are starving me, and I need

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Speaker 2: to eat. And it was proven a few years ago

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Speaker 2: that simply having you know, one or two meals in

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Speaker 2: which the calories are not in a huge deficit much

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Speaker 2: higher calorie load can stop that kind of incessive drive

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Speaker 2: to eat and also basically move from a plateau. And

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Speaker 2: that's one example of where you might get quite extreme hunger.

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Speaker 2: But the other, of course, the which you said straight

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Speaker 2: away is according to the menstrual cycle. Certainly there's good

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Speaker 2: evidence to show that for a couple of days each

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Speaker 2: month when and we'll need more calories, and that can

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Speaker 2: sometimes explain when we have those terrible PMS days where

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Speaker 2: you just cannot eat enough or just craving chocolate. So

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Speaker 2: there's several reasons that you may have that really incessed hunger,

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Speaker 2: and it can be it's quite normal in certain instances.

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Speaker 2: So as we've spoken about before, it's not about not

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Speaker 2: having any hunger, it's about using it knowing how to

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Speaker 2: manage it. So in both instances, really my advice to

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Speaker 2: people and even myself, you know, if I've been eating

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Speaker 2: really healthy or doing a lot of exercise and really

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Speaker 2: a craving something or really really hungry, you're actually better

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Speaker 2: to really consider what you feel like and what will

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Speaker 2: be satisfying and have that, because if you don't, you

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Speaker 2: will continue to seek out some sort of calories or taste,

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Speaker 2: sensation or flavor until you satisfy it. So the classic

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Speaker 2: example is you're really really hungry and you're trying to

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Speaker 2: be healthy, so you have a salad and it doesn't

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

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Speaker 2: satisfy you, and then you have a yogurt and just

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Speaker 2: keep eating, and whereas if you just had a burger

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Speaker 2: you would have been all right. So sometimes when it

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Speaker 2: really is that kind of you're not quite sure why,

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Speaker 2: but it's a definite's all you can think about. Take

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Speaker 2: time to have a proper meal of something that's really

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Speaker 2: really satisfying, and you'll often finally and that when you've

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Speaker 2: given yourself permission to eat something that cognitively you believe

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Speaker 2: to you shouldn't be having, you even don't want it

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Speaker 2: so much anymore because you've satisfied from the higher fat

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Speaker 2: or the high calorie load, and you can basically move on.

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Speaker 2: So That's what I spend time with clients talking about.

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Speaker 2: I want you to think about what you really are

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Speaker 2: feeling like and what you would really be satisfied with,

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Speaker 2: rather than trying to satisfy with stuff you don't even

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Speaker 2: want and end up eating anyway. And you'll keep eating,

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Speaker 2: as I said, until you actually get to the bottom

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Speaker 2: of that craving what you're really feeling like all the

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Speaker 2: 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 snacks that

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

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

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

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Speaker 1: of spoons yogurt, and that doesn't cut it. And before

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Speaker 1: you're not they've had two three, four hundred calories in

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

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

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

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Speaker 2: So I think it's a.

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Speaker 1: Great point where if you really consider it, really truly

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Speaker 1: have the thing that you love. But I also think

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Speaker 1: of it's genuine hunger. Sometimes snacks don't cut it, like

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Speaker 1: sometimes my clients. So I've had a snack and then

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

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Speaker 1: and I'm way over my snacks for the day. What

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Speaker 1: am I going to do? And I just think it's

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Speaker 1: one of those instances where perhaps the snack didn't cut it.

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Speaker 1: We actually need the balance of a main meal because

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Speaker 1: the protein, the fiber, the vegetables, the healthy fat component,

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Speaker 1: the complex carbohydrate. The meals that we can build are

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Speaker 1: far more balanced and satisfying on those starving type days,

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Speaker 1: like particularly those couple of days before your period, and

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Speaker 1: for most of my clients Susie myself included, it only

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Speaker 1: lasts about one or two days and it literally just

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Speaker 1: feels like nothing touches the edges. And they're the days

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Speaker 1: that I said to my clients, instead of breakfast, luncheon,

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Speaker 1: dinner and like two or three snacks, have breakfast, have

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Speaker 1: a mini brunch, have lunch, have a second lunch, and

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Speaker 1: then have dinner, and yeah, sure your calorie loads up,

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Speaker 1: but it's probably lower then if you had your breakfast, luncheon, dinner,

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

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

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Speaker 1: quite high calorie. Like if you go on had a

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Speaker 1: healthy snack, most of us are having one fifty two

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

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Speaker 1: four hundred calories. You double that again, you've had three

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Speaker 1: full snacks, you're close to eight hundred calories. You can

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Speaker 1: build a well balanced, filling meal for about four or

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Speaker 1: five hundred calories. So sometimes the best option is actually

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Speaker 1: not to snack and go for a well balanced meal.

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Speaker 1: And as Susie said, if you want to have something

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Speaker 1: you'd be craving a burger or a breeder, or even

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Speaker 1: just a slice of pizza, go and have the thing

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Speaker 1: that you're craving, but make sure it's going to be

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Speaker 1: something that's satisfying to you, because I think a lot

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Speaker 1: of the times they're trying to fill up on the

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Speaker 1: lower calorie stuff like the popcorn and the veggie sticks

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Speaker 1: and the rice crackers and they just don't touch the

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Speaker 1: edges on those hungry days. And you've got to balance

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Speaker 1: it out with the protein and the fiber. It's got

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Speaker 1: to have both of those components to actually be a

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Speaker 1: 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, the little 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, well where

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

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Speaker 2: snack balanced? Because when it's balanced and you take that

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Speaker 2: sort of twenty minutes or so, that you need to

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

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Speaker 2: system and take time to eat it. So when you're

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

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

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Speaker 2: it part of a proper balanced meal and snack rather

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Speaker 2: than just on its own. Because remember when we've spoken

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Speaker 2: about cravings before. If you're craving particularly sweet food, the

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Speaker 2: more of that you eat, the more you will want,

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Speaker 2: which is why you'll keep eating the block of chocolate.

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Speaker 2: Whereas if you made it an after dinner snack that

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Speaker 2: had some dark chocolate but also maybe a slice of

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Speaker 2: cheese and a cracker because you work quite hungry and

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Speaker 2: it was close to your period, balancing that out as

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Speaker 2: a proper snack or getting a yogurt and adding some

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Speaker 2: extra nuts and berries and chocolate to it and making

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Speaker 2: it quite balanced but satisfying in many ways is the

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Speaker 2: way to do it, rather than just either feeding the

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Speaker 2: craving or as you've described, avoiding, avoiding, avoiding, and then

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Speaker 2: over eating. So I guess basically the take home message

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

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

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

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Speaker 2: which is how I describe it, until you're 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 particularly

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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,

433
00:19:29,760 --> 00:19:31,880
Speaker 1: spend a little bit of time learning how to maintain

434
00:19:31,960 --> 00:19:34,320
Speaker 1: this new body weight before you then dive back into

435
00:19:34,320 --> 00:19:36,359
Speaker 1: a deficit. Again, I think too many of us are

436
00:19:36,400 --> 00:19:40,160
Speaker 1: trying to push on in a deficit whilst being starving metabolically.

437
00:19:40,200 --> 00:19:43,399
Speaker 1: We've down regulated. Your body's literally telling you it needs

438
00:19:43,400 --> 00:19:45,800
Speaker 1: more food, and we're trying to ignore that and push

439
00:19:45,800 --> 00:19:47,600
Speaker 1: on in a deficit. So a lot of us with

440
00:19:47,760 --> 00:19:50,560
Speaker 1: bigger goals I would say more than ten kilos. If

441
00:19:50,560 --> 00:19:52,639
Speaker 1: you have to lose more than ten kilos, most of

442
00:19:52,720 --> 00:19:54,679
Speaker 1: us won't be able to do that in one push

443
00:19:54,760 --> 00:19:57,320
Speaker 1: or in one deficit, because the hunger will take over,

444
00:19:57,560 --> 00:20:00,000
Speaker 1: will end up over eating, and very likely we'll go

445
00:20:00,240 --> 00:20:01,840
Speaker 1: a lot of that back. So I like to say

446
00:20:01,840 --> 00:20:04,439
Speaker 1: to my clients, let's break it down into ten kilo blocks,

447
00:20:04,440 --> 00:20:06,600
Speaker 1: and sure, if the goal is twenty thirty kilos, it

448
00:20:06,640 --> 00:20:08,800
Speaker 1: might take us six to twelve months, but at least

449
00:20:08,840 --> 00:20:10,800
Speaker 1: we'll be able to do it in a healthy, sustainable

450
00:20:10,840 --> 00:20:12,360
Speaker 1: way where you don't feel like you want to eat

451
00:20:12,359 --> 00:20:14,320
Speaker 1: your arm off for the better part of six months.

452
00:20:14,440 --> 00:20:16,399
Speaker 1: So I think it's really important to listen to the body.

453
00:20:16,400 --> 00:20:19,160
Speaker 1: If you're truly hungry for more than just a couple

454
00:20:19,200 --> 00:20:22,159
Speaker 1: of days, take note of that and actually consider perhaps

455
00:20:22,240 --> 00:20:25,159
Speaker 1: it's time the deficit's finished. Spend some time back at

456
00:20:25,200 --> 00:20:29,560
Speaker 1: a good maintenance calories, rebuilding yourself metabolically, and then you

457
00:20:29,560 --> 00:20:31,520
Speaker 1: can dive back into a deficit in a few months

458
00:20:31,560 --> 00:20:33,560
Speaker 1: time after your body spend a good amount of time

459
00:20:33,560 --> 00:20:35,920
Speaker 1: at maintenance, because it'll do you the world of good

460
00:20:36,000 --> 00:20:38,000
Speaker 1: and your metabolism a world of good. For the time

461
00:20:38,040 --> 00:20:40,480
Speaker 1: you go back into that deficit later on, your body

462
00:20:40,480 --> 00:20:42,800
Speaker 1: will be so just more ready for it, and we'll

463
00:20:42,800 --> 00:20:46,200
Speaker 1: crush the next sort of fallosphase very true. Wise words,

464
00:20:46,280 --> 00:20:48,240
Speaker 1: all right, Susie. And then the last section is our

465
00:20:48,280 --> 00:20:50,600
Speaker 1: listener question of the week. So topic that comes up

466
00:20:50,960 --> 00:20:53,200
Speaker 1: quite a lot for me is whole grains. Like people say,

467
00:20:53,240 --> 00:20:56,040
Speaker 1: oh I choose wholemeal breader, I'm choosing like a high

468
00:20:56,040 --> 00:20:58,680
Speaker 1: fiber wrap is sad enough, and so there's a lot

469
00:20:58,760 --> 00:21:01,080
Speaker 1: of research and whole grain. So a listener question was

470
00:21:01,160 --> 00:21:03,119
Speaker 1: what is the whole grain and why is it important?

471
00:21:03,320 --> 00:21:05,600
Speaker 1: So we see a lot of research from whole grains

472
00:21:05,600 --> 00:21:08,720
Speaker 1: from a health and longevity perspective, from a gut health

473
00:21:08,720 --> 00:21:11,239
Speaker 1: in particular perspective. One of the best things we can do,

474
00:21:11,320 --> 00:21:13,879
Speaker 1: of course is have that diversity of fiber, but also

475
00:21:13,960 --> 00:21:15,840
Speaker 1: include whole grains. And when you look at some of

476
00:21:15,880 --> 00:21:18,119
Speaker 1: the healthiest diets in the world. A lot of what

477
00:21:18,240 --> 00:21:20,960
Speaker 1: comes up across consistently across many countries of the world.

478
00:21:21,000 --> 00:21:24,000
Speaker 1: It's the addition of a whole grain. So what actually

479
00:21:24,080 --> 00:21:27,280
Speaker 1: is a whole grain? So a whole grain is the

480
00:21:27,320 --> 00:21:32,280
Speaker 1: grain or the kernel that contains all three parts of the.

481
00:21:32,600 --> 00:21:35,479
Speaker 2: End is it sperm and the end of sperm.

482
00:21:35,560 --> 00:21:38,560
Speaker 1: So the whole grain is comprised of the brand layer,

483
00:21:38,680 --> 00:21:42,200
Speaker 1: the endosperm layer, and the germ layer. So the brand

484
00:21:42,280 --> 00:21:45,720
Speaker 1: layer is the outside layer often that strip right back

485
00:21:45,800 --> 00:21:47,600
Speaker 1: when you see a lot of sort of more refined

486
00:21:47,640 --> 00:21:50,520
Speaker 1: or white products. The end of sperm is the middle

487
00:21:50,560 --> 00:21:54,280
Speaker 1: sort of starchy carbohydrate layer, and the germ layer is

488
00:21:54,320 --> 00:21:57,080
Speaker 1: the really inner core that's packed with quite a lot

489
00:21:57,080 --> 00:21:59,600
Speaker 1: of you know, vitamins and minerals. So all of them

490
00:21:59,600 --> 00:22:01,720
Speaker 1: have been trip back when we look at something like

491
00:22:01,760 --> 00:22:04,840
Speaker 1: a refined grain. So a whole grain has sort of

492
00:22:04,880 --> 00:22:07,960
Speaker 1: all three of those components, the brand, the germ, and

493
00:22:08,000 --> 00:22:10,560
Speaker 1: the endosperm layer, which is just a weird word, let's

494
00:22:10,600 --> 00:22:10,960
Speaker 1: be honest.

495
00:22:10,960 --> 00:22:13,000
Speaker 2: There's also a brush. I'm just looking out. We've done

496
00:22:13,000 --> 00:22:15,640
Speaker 2: our research for this segment. There's also a brush part

497
00:22:15,680 --> 00:22:16,240
Speaker 2: of the grain.

498
00:22:16,320 --> 00:22:17,119
Speaker 1: Did you know that?

499
00:22:17,160 --> 00:22:18,840
Speaker 2: Where did you find that it's not a bush. Can

500
00:22:18,880 --> 00:22:19,920
Speaker 2: I say it's a brush?

501
00:22:21,119 --> 00:22:25,320
Speaker 1: Okay, Google, Thank you Google. So with the brand layer,

502
00:22:25,359 --> 00:22:27,800
Speaker 1: that's a really fiber dense layer. So there's a lot

503
00:22:27,880 --> 00:22:31,960
Speaker 1: of nutrients in that layer, I think B vitamins, iron, copper, magnesium,

504
00:22:31,960 --> 00:22:34,760
Speaker 1: there's some antioxidants, and there's some fider chemicals in there,

505
00:22:34,840 --> 00:22:37,040
Speaker 1: which we know is really important from like an anti

506
00:22:37,080 --> 00:22:41,080
Speaker 1: inflammatory perspective as well. Then that germ layer that's kind

507
00:22:41,080 --> 00:22:43,520
Speaker 1: of the core of where like the seed grows, so

508
00:22:43,720 --> 00:22:46,159
Speaker 1: that's really important in terms it's got some healthy fats,

509
00:22:46,160 --> 00:22:49,679
Speaker 1: some vitamin is again, some fider chemicals and antioxidants and

510
00:22:49,720 --> 00:22:52,240
Speaker 1: some of those B vitamins as well. And then that

511
00:22:52,400 --> 00:22:56,920
Speaker 1: weird cool endosperm layer is more of this interior layer

512
00:22:57,000 --> 00:22:59,919
Speaker 1: that holds together the sort of protein and carbohydrate can

513
00:23:00,000 --> 00:23:02,679
Speaker 1: opponent of the whole grain as well. So all of

514
00:23:02,720 --> 00:23:06,200
Speaker 1: these layers are important. They all contain different types of fiber.

515
00:23:06,280 --> 00:23:08,600
Speaker 1: And as we know, fiber is really important for blood

516
00:23:08,600 --> 00:23:12,120
Speaker 1: sugar regulation. For god, how it helps to lower cholesterol,

517
00:23:12,320 --> 00:23:14,560
Speaker 1: it really helps its bingch own as positive for things

518
00:23:14,600 --> 00:23:17,280
Speaker 1: like diabetes and cardiovascular health. And there's a lot of

519
00:23:17,359 --> 00:23:20,000
Speaker 1: nutrients that sort of different types of fiber can provide

520
00:23:20,040 --> 00:23:22,720
Speaker 1: as well. So really, when we look at a whole grain,

521
00:23:23,560 --> 00:23:26,399
Speaker 1: how to tell an ingredient or a product list is

522
00:23:26,520 --> 00:23:29,200
Speaker 1: high in whole grains. We want to see that whole

523
00:23:29,240 --> 00:23:32,719
Speaker 1: grain product listed as the top probably one or two ingredients.

524
00:23:32,800 --> 00:23:35,679
Speaker 1: So if you see something like quinoir or rolled oats

525
00:23:35,760 --> 00:23:38,240
Speaker 1: or corn or brown rice as a top one to

526
00:23:38,240 --> 00:23:41,919
Speaker 1: two ingredients on an ingredient label, you're pretty, you know,

527
00:23:42,000 --> 00:23:44,879
Speaker 1: pretty confident that that will be a product that's considered

528
00:23:44,920 --> 00:23:47,840
Speaker 1: a whole grain. Now, just because something's got whole grain

529
00:23:48,000 --> 00:23:50,720
Speaker 1: listed on the front of package marketing, like a box

530
00:23:50,720 --> 00:23:53,399
Speaker 1: of muesli bars or a bag of you know, lentil

531
00:23:53,440 --> 00:23:56,160
Speaker 1: chips or something, just because it says whole grain doesn't

532
00:23:56,160 --> 00:23:58,640
Speaker 1: actually make it healthy. You actually still need to read

533
00:23:58,680 --> 00:24:01,200
Speaker 1: the ingredient list to figure out. But when we look

534
00:24:01,240 --> 00:24:04,520
Speaker 1: at whole grains as a single ingredient, there's quite a

535
00:24:04,560 --> 00:24:06,440
Speaker 1: lot of them. In some SUSI I must admit one

536
00:24:06,440 --> 00:24:08,359
Speaker 1: I can barely pronounce, and there's one in there that

537
00:24:08,359 --> 00:24:10,760
Speaker 1: I've never even heard of. So again, I did my

538
00:24:10,840 --> 00:24:13,639
Speaker 1: research for this section. So when we think about whole grains,

539
00:24:13,640 --> 00:24:19,920
Speaker 1: they're comprised of grains such as ama kamut, spelt, barley, millet,

540
00:24:20,160 --> 00:24:25,119
Speaker 1: tef brown rice, quinoa. This is what I can't say,

541
00:24:25,280 --> 00:24:36,480
Speaker 1: trito late, tricoliki, can chakirikli, wonderful buckwheat, rye, and wheatberries

542
00:24:36,520 --> 00:24:42,000
Speaker 1: which I actually had to google, Bolger oats, wild wild rice, corn,

543
00:24:42,119 --> 00:24:44,159
Speaker 1: and sorghum, which will see a lot of like sorghum

544
00:24:44,160 --> 00:24:46,240
Speaker 1: flour and a lot of gruten free products. So all

545
00:24:46,320 --> 00:24:48,280
Speaker 1: of these are considered whole grains, and I think a

546
00:24:48,320 --> 00:24:51,400
Speaker 1: lot of us will know the oats, the rye, the kin,

547
00:24:51,840 --> 00:24:54,400
Speaker 1: the brown rice, and perhaps things like barley and buckwheat,

548
00:24:54,720 --> 00:24:56,680
Speaker 1: But I think there's probably a good fifty to sixty

549
00:24:56,680 --> 00:24:58,880
Speaker 1: percent of that list most of us don't even see.

550
00:24:59,080 --> 00:25:01,880
Speaker 1: And in all honesty, those whole grains only a fifty

551
00:25:01,920 --> 00:25:04,040
Speaker 1: percent of that list isn't actually sold in something like

552
00:25:04,119 --> 00:25:06,800
Speaker 1: calls or walls or the large supermarkets. You generally have

553
00:25:06,920 --> 00:25:09,320
Speaker 1: to go to sort of specialty you know, organic and

554
00:25:09,400 --> 00:25:12,320
Speaker 1: Heal's food shops to really get those things. Or if

555
00:25:12,359 --> 00:25:15,080
Speaker 1: you're looking at a blend of products, maybe crackers or

556
00:25:15,080 --> 00:25:17,959
Speaker 1: a cereal or a bread that is really high percentages

557
00:25:18,000 --> 00:25:19,800
Speaker 1: of whole grains. A lot of the time it's a

558
00:25:19,960 --> 00:25:23,359
Speaker 1: mix of things such as you know, barley, millet, spelt,

559
00:25:23,400 --> 00:25:26,479
Speaker 1: and teft together, particularly if you're trying to come up

560
00:25:26,480 --> 00:25:28,560
Speaker 1: with some you know, gluten free products or a whole

561
00:25:28,600 --> 00:25:30,600
Speaker 1: grain type bread or a cracker, you can often get

562
00:25:30,720 --> 00:25:32,760
Speaker 1: quite a mix of all of them. So I just

563
00:25:32,800 --> 00:25:35,920
Speaker 1: think it's a really nice, I guess question in terms

564
00:25:35,960 --> 00:25:37,639
Speaker 1: of trying to get a little bit more diversity. And

565
00:25:37,680 --> 00:25:40,480
Speaker 1: I died. I think a lot of us rotate between potato,

566
00:25:41,480 --> 00:25:44,040
Speaker 1: rice and pasta as our carbsays for dinner. But when

567
00:25:44,119 --> 00:25:45,440
Speaker 1: was the last time you went to the shops and

568
00:25:45,520 --> 00:25:47,760
Speaker 1: you picked up some buckweed, or you know, instead of

569
00:25:47,800 --> 00:25:50,399
Speaker 1: making pancakes on a Sunday with normal white flower, use

570
00:25:50,480 --> 00:25:52,399
Speaker 1: some buckwheat flour, or you used a little bit of

571
00:25:52,440 --> 00:25:54,360
Speaker 1: sorghum flour, or used a little bit of kin wire

572
00:25:54,480 --> 00:25:56,600
Speaker 1: or something. So I think it's just a nice reminder

573
00:25:56,720 --> 00:25:59,440
Speaker 1: to put as much diversity in our diet as possible

574
00:25:59,560 --> 00:26:02,119
Speaker 1: and focus on some of those different whole grains, or

575
00:26:02,160 --> 00:26:04,720
Speaker 1: to seek out different types of products that contain a

576
00:26:04,840 --> 00:26:07,000
Speaker 1: mix of different hole grains, because every type of hole

577
00:26:07,080 --> 00:26:10,680
Speaker 1: grain has different nutrients, different vitamins, different minerals, different types

578
00:26:10,720 --> 00:26:13,960
Speaker 1: of antioxidants and fiighter chemicals, and the research is very

579
00:26:14,080 --> 00:26:17,840
Speaker 1: strong for whole grains being very health and disease preventing

580
00:26:17,920 --> 00:26:18,880
Speaker 1: as well long term.

581
00:26:19,080 --> 00:26:23,199
Speaker 2: That's beautifully and that's a really nice nutritional positioning because

582
00:26:23,200 --> 00:26:25,320
Speaker 2: it's so different to how I see whole grains. So

583
00:26:25,440 --> 00:26:27,560
Speaker 2: where do you sally about whole grains? When I talk

584
00:26:27,560 --> 00:26:30,119
Speaker 2: about whole grains, it's I just think of the bread,

585
00:26:30,480 --> 00:26:32,359
Speaker 2: and some whole grain bread has just got like ten

586
00:26:32,400 --> 00:26:34,800
Speaker 2: percent grains and some have got like twenty five thirty.

587
00:26:35,240 --> 00:26:39,160
Speaker 2: So I use it more as a reference to proportions

588
00:26:39,200 --> 00:26:43,440
Speaker 2: on food pack So basically, if you're choosing bread or cereals,

589
00:26:43,520 --> 00:26:45,720
Speaker 2: I'm looking for products that have got the highest proportion

590
00:26:45,920 --> 00:26:48,560
Speaker 2: that you can find. So classic example is if you

591
00:26:48,600 --> 00:26:50,760
Speaker 2: look at now some of the kids snack bars, they'll

592
00:26:50,800 --> 00:26:53,040
Speaker 2: have a whole grain content on it, but there's a

593
00:26:53,160 --> 00:26:55,560
Speaker 2: really vast difference in some of them as like ten

594
00:26:55,600 --> 00:26:57,960
Speaker 2: percent whole grain versus up to sort of eighty ninety.

595
00:26:58,440 --> 00:27:01,479
Speaker 2: So for me, because I'm not so gourmet in the kitchen,

596
00:27:01,760 --> 00:27:04,160
Speaker 2: like I have to be completely honest, like I would

597
00:27:04,280 --> 00:27:06,240
Speaker 2: never buy a buckweight or any of those. It's just

598
00:27:06,440 --> 00:27:08,200
Speaker 2: like I'm simple girl, you know what I mean. I

599
00:27:08,320 --> 00:27:11,000
Speaker 2: just I'm just not a millennial, you know, So I'm

600
00:27:11,040 --> 00:27:14,159
Speaker 2: not saying it's bad. You know, nutritionally it's fantastic, but

601
00:27:14,280 --> 00:27:16,119
Speaker 2: it's just not my jam. You know, you're not going

602
00:27:16,200 --> 00:27:18,160
Speaker 2: to see that on my insday. You're gonna get displaced

603
00:27:18,160 --> 00:27:21,879
Speaker 2: sick holemeal flowers. So I use the whole grain reference

604
00:27:22,160 --> 00:27:25,040
Speaker 2: to you know, just looking for higher proportions. So classic example,

605
00:27:25,119 --> 00:27:27,320
Speaker 2: multi grain bread, I think it's about ten percent whole

606
00:27:27,359 --> 00:27:29,960
Speaker 2: grains versus say nine grain or soylim which is up

607
00:27:29,960 --> 00:27:33,679
Speaker 2: around thirty. So it's you know, basically much more important

608
00:27:33,680 --> 00:27:35,720
Speaker 2: to get the higher proportion when you're looking at those

609
00:27:35,840 --> 00:27:38,520
Speaker 2: package snacks. Not taking away from the fact that if

610
00:27:38,600 --> 00:27:41,600
Speaker 2: you want to have buckweight pancakes, hats off to you.

611
00:27:41,760 --> 00:27:42,360
Speaker 2: I think it's great.

612
00:27:43,520 --> 00:27:45,639
Speaker 1: I think that's an important point, particularly for kids snacks,

613
00:27:45,680 --> 00:27:47,560
Speaker 1: because we do think we're doing a really great thing

614
00:27:47,640 --> 00:27:50,159
Speaker 1: by buying something that's labeled, you know, whole grains or

615
00:27:50,200 --> 00:27:52,919
Speaker 1: contains whole grains. But just because it contains it, as

616
00:27:52,960 --> 00:27:55,160
Speaker 1: I said, doesn't actually make it healthy. So really checking

617
00:27:55,240 --> 00:27:57,640
Speaker 1: that ingredient list and seeing the percentage of it, which

618
00:27:57,640 --> 00:27:59,800
Speaker 1: SUSI said, is a really wonderful take home message.

619
00:27:59,800 --> 00:28:02,240
Speaker 2: For the segment like oats one hundred percent whole grain,

620
00:28:02,480 --> 00:28:05,399
Speaker 2: you can't go wrong. So definitely we'll look forward to

621
00:28:05,520 --> 00:28:08,600
Speaker 2: some TEF pancakes on your Oh no is it tef, No,

622
00:28:08,720 --> 00:28:10,040
Speaker 2: that's not as a fat Yeah.

623
00:28:09,920 --> 00:28:12,480
Speaker 1: Yeah, fune's the type of whole grain yeah, yeah, yeah.

624
00:28:12,520 --> 00:28:15,000
Speaker 2: We'll look forward to some TEF pancakes on the ants

625
00:28:15,040 --> 00:28:16,440
Speaker 2: Instagram next week. Thanks Anne.

626
00:28:16,520 --> 00:28:18,800
Speaker 1: I must admit it's very dense, like it's actually really

627
00:28:18,840 --> 00:28:20,119
Speaker 1: hard to cook it, Like you need to put a

628
00:28:20,119 --> 00:28:21,800
Speaker 1: bit of a raising agent in there because they're not

629
00:28:21,960 --> 00:28:24,680
Speaker 1: light and fluffy like a standard pancake. They're almost like

630
00:28:24,880 --> 00:28:27,320
Speaker 1: rock cakes, I must be honest. Like you, you really

631
00:28:27,359 --> 00:28:29,520
Speaker 1: got to mix quite a few of them together versus

632
00:28:29,680 --> 00:28:32,240
Speaker 1: just using one if you're doing cooking and baking. And

633
00:28:32,280 --> 00:28:33,760
Speaker 1: that's why a lot of the times, if you're seeing

634
00:28:33,920 --> 00:28:36,440
Speaker 1: a gluten free flower mix all like a whole grain

635
00:28:36,480 --> 00:28:39,040
Speaker 1: flower mix, it'll have a couple of combinations of them

636
00:28:39,120 --> 00:28:41,440
Speaker 1: together with a few other things as well to create

637
00:28:41,520 --> 00:28:44,520
Speaker 1: that lightness and that fluffiness in the baking. Because often

638
00:28:44,520 --> 00:28:47,320
Speaker 1: the fluffiness and lightness in things like breads and cakes

639
00:28:47,320 --> 00:28:49,400
Speaker 1: and stuff is actually caused by their gluten and by

640
00:28:49,480 --> 00:28:52,000
Speaker 1: the wheat. That's what makes it nice and light and airy,

641
00:28:52,160 --> 00:28:54,560
Speaker 1: so it is quite dense to cook with them, so

642
00:28:54,680 --> 00:28:56,440
Speaker 1: they can take a little bit of experimenting.

643
00:28:56,680 --> 00:28:59,200
Speaker 2: She's trying to get out of making tef rock cakes. Everyone.

644
00:28:59,600 --> 00:29:00,920
Speaker 2: She's notack pedal.

645
00:29:00,960 --> 00:29:03,840
Speaker 1: I'm backpedally. But what I do normally do is if

646
00:29:03,880 --> 00:29:05,400
Speaker 1: I want to use a different type of grain, I'll

647
00:29:05,440 --> 00:29:07,400
Speaker 1: go online and I'll find someone who's already made a

648
00:29:07,480 --> 00:29:09,520
Speaker 1: recipe and then I'll kind of adapt it from there

649
00:29:09,640 --> 00:29:11,800
Speaker 1: versus starting from scratch, because I do find that these

650
00:29:11,840 --> 00:29:14,040
Speaker 1: grains are they are difficult to work with and they're

651
00:29:14,040 --> 00:29:16,200
Speaker 1: not like normal you know, a normal even standard or

652
00:29:16,200 --> 00:29:19,760
Speaker 1: wholemeal flowers. So definitely think grab a recipe and work backwards.

653
00:29:19,880 --> 00:29:22,320
Speaker 2: I go multi grain bread, You're on a good nine

654
00:29:22,360 --> 00:29:23,960
Speaker 2: grain bread on the right track.

655
00:29:24,080 --> 00:29:27,760
Speaker 1: What if a simple, simple and effective from SUSI, Well,

656
00:29:27,800 --> 00:29:29,520
Speaker 1: that brings us to the end of the nutrition catch

657
00:29:29,560 --> 00:29:31,840
Speaker 1: But another Sunday. We would love if you could subscribe

658
00:29:31,840 --> 00:29:34,360
Speaker 1: to the podcast, leave us a positive rating or review,

659
00:29:34,440 --> 00:29:36,480
Speaker 1: and feel free to send your questions in it through

660
00:29:36,520 --> 00:29:40,840
Speaker 1: our Instagram DMS. We do choose questions based on demand. Obviously,

661
00:29:40,920 --> 00:29:43,440
Speaker 1: if you've got a really niche, specific question. We're not

662
00:29:43,520 --> 00:29:46,480
Speaker 1: your dietitian. We can't tell you what your requirement should be,

663
00:29:46,600 --> 00:29:48,840
Speaker 1: or how much calorie, how many calories you should be eating,

664
00:29:48,880 --> 00:29:50,200
Speaker 1: all that sort of thing, so just bear that in

665
00:29:50,280 --> 00:29:52,040
Speaker 1: mind if you're sending us a DM as well. But

666
00:29:52,120 --> 00:29:54,440
Speaker 1: we do appreciate you listening. We appreciate all the questions

667
00:29:54,480 --> 00:29:56,680
Speaker 1: that you send us and believing us some positive reviews, and.

668
00:29:56,760 --> 00:29:58,800
Speaker 2: We have to say thanks for our one point five meal.

669
00:29:58,880 --> 00:30:01,600
Speaker 2: We've hit one point five million and down loads. Thanks, thanks,

670
00:30:01,720 --> 00:30:17,200
Speaker 2: thanks for listening. H