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Speaker 1: Are you a bread lover? If so, what's your favorite type?

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Speaker 1: Is it that soft, white, crusty bread. Is it a sourdough,

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Speaker 1: perhaps a mixed grain or a rye bread, maybe even

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Speaker 1: one of the ever popular low carb protein breads on

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Speaker 1: the market. There are so many different types of bread,

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Speaker 1: but bread is commonly avoided on many diets for a

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Speaker 1: differing number of reasons. So today in the podcast, Susie

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Speaker 1: and I take a closer look at some of the

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Speaker 1: most popular bread loads and share with you everything we

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Speaker 1: know about this simple dietary step, because who doesn't love bread? Hi,

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Speaker 1: I'm Leanne Wood and I'm Sivie Burrow and we bring

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Speaker 1: you the Nutrition Catch, the biweekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as bread. Today we

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Speaker 1: take a deeper dive into what to eat the Glowing

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Speaker 1: Skin as we move towards party seeded and our list

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Speaker 1: of question is all about exercise and more specifically, what

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Speaker 1: is the best time of day to exercise? So Susie,

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Speaker 1: first off, we are talking all foods glowing skin, and

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Speaker 1: I must say the weather is warming up a little

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Speaker 1: bit and we're moving into party season. It's the final

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Speaker 1: quarter of the year, and everyone's had a big quarter

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Speaker 1: so far. School holidays are nearly done and dusted. How's

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Speaker 1: your year shaping up or you know, we're coming to

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Speaker 1: a clothes already.

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Speaker 2: Well, I think for anyone with kids in that final

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Speaker 2: term of school, it literally is just event after event

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Speaker 2: right through November December. So I'm kind of bracing because

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Speaker 2: it is so incredibly busy. So many weekends are already

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Speaker 2: full with social commitments and sort of just as crazy,

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Speaker 2: isn't it. But it's really relevant to our listeners because

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Speaker 2: there's a lot of party food around and that often

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Speaker 2: means that our healthy baseline diet is displaced. And I

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Speaker 2: think the thing that you and I would agree on

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Speaker 2: is that when it comes to eating for good glowing skin,

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Speaker 2: it really is that dietary foundation that is consumed over

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Speaker 2: weeks and months rather than one of foods that are

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Speaker 2: going to instantly improve your skin, because the skin sales

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Speaker 2: will replace reasonably frequently.

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Speaker 3: And so it does.

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Speaker 2: You know, the skin picks up on those patterns over

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Speaker 2: time and those key nutrients, and when we're out gallivanting,

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Speaker 2: drinking more alcohol, having more cannopase and snack food and platters.

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Speaker 2: We're often forgetting that baseline nutrition that will really determine

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Speaker 2: how well we feel in our bodies as well, but

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Speaker 2: also how our skin looks. And indeed, you know, when

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Speaker 2: you are feeling really good, indeed your skin can glow.

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Speaker 2: And there's some research to show what are the foods

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Speaker 2: specifically that can give you the glow, but also some

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Speaker 2: of those baseline foods to really focus on moving into

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Speaker 2: that time of year, because we know how interested people

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Speaker 2: are in skin, particularly with from beauty podcasts and people

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Speaker 2: buying you know a range of elixes and creams and serums.

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Speaker 2: But for me, the foundation of great skin comes from

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Speaker 2: that baseline diet, so we really want to go through

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Speaker 2: what are some of those key foods to be really

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Speaker 2: focused on to really super pack those nutrients that we

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Speaker 2: know is linked to the glows specifically, but also the

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Speaker 2: texture and the look of the skin as well. So

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Speaker 2: I guess the first thing land that springs to mind

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Speaker 2: when it comes to skin cell health. We hear a

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Speaker 2: lot about vitamin C because vitamin C is directly involved

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Speaker 2: in new cell generation and you know, of course you

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Speaker 2: can take it in a supplement, but it's never as

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Speaker 2: good as the whole foods because you get that synergistic effect.

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Speaker 2: So straight away, some of the superfoods that come to

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Speaker 2: mind for me that you would want to be including

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Speaker 2: on a daily basis to really super charge that nutrient.

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Speaker 2: You know, I think the old RDI was thirty or

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Speaker 2: forty milligrams per day, but you can easily double that,

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Speaker 2: and I would say getting as much as possible is

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Speaker 2: going to be the best when it comes to skin.

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Speaker 2: So berries finally, berries are a lot more affordable. You

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Speaker 2: can get your strawberries and blueberries back for a couple

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Speaker 2: of dollars pun it. So absolutely a serve of those

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Speaker 2: a day. We want the leafy green vegs. So things

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Speaker 2: like your kale, your spinach, your rocket broccoli, very very

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Speaker 2: rich in vitamin C as well as antioxidants in general,

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Speaker 2: which we would say is naturally very important for skin

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Speaker 2: health or sell health in general. Kiwi fruit, and I

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Speaker 2: know you've done some work with some special types of Kiwi's.

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Speaker 2: You can share it a minute about how packedful they

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Speaker 2: are of that specific vitamin. But I guess the ones

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Speaker 2: that come to mind that we don't always associate with

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Speaker 2: skin health. The other one is vitamin A or beta carotene. Now,

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Speaker 2: we hear about vitamin a and serums a lot, but

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Speaker 2: of the research that's available and the actual research study

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Speaker 2: is specifically linked to an increase in the look of

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Speaker 2: the skin and the color because they these vegetables that

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Speaker 2: are a rich loss of beta carotene have that deep

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Speaker 2: color within them. So if you eat a lot of

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Speaker 2: carrots over time, because they're orange, you'll notice your skin

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Speaker 2: turns a little bit orange. And we're certainly not encouraging

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Speaker 2: people to overdose the orange veggies and get an orange

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Speaker 2: looking skin, but there is research to show that consuming

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Speaker 2: a significant amount of beta quarantine so from red capsicum, tomato, carrots,

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Speaker 2: sweet potato, can really help improve the look.

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Speaker 3: And feel of the skin.

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Speaker 2: So I would be including leafy greens every single day,

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Speaker 2: and that may be through a green juice, or it

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Speaker 2: may be through a big salad, or it may be

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Speaker 2: through some greens with your dinner. But as well as that,

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Speaker 2: you want a couple of serves of those bright orange veggies.

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Speaker 2: So I noticed that red caps comes are coming down

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Speaker 2: in price a little bit, but also your carrots, even

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Speaker 2: just munching on a carrot a day, and that's a

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Speaker 2: sign proven to help actually the color and the pigment

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Speaker 2: of the skin over time.

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Speaker 3: And the other.

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Speaker 2: Area that doesn't get talked about as muchly and is

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Speaker 2: the importance of getting your fat balance right and specifically

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Speaker 2: the Amiga threes because the wall of the cell has

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Speaker 2: such a significant proportion of fat in it, and good fat.

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Speaker 2: Having some extra Amga three is known to improve sort

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Speaker 2: of the suppleness of the skin, reduce inflammation naturally the

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Speaker 2: softness of the skin, and certainly in some cultures that's

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Speaker 2: regarded as anti aging, so Japanese, for example, who have

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Speaker 2: a lot of Amiga three naturally in their diet. But

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Speaker 2: the little trickly and it's not just about eating salmon

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Speaker 2: or even satines, because you know where a lot of

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Speaker 2: the Amiga three is in the skin, significant proportion, about

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Speaker 2: two thirds or the amiga three content of your fish

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Speaker 2: is actually in the skin. So absolutely you want to

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Speaker 2: be including that when you're doing it in the palm

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Speaker 2: with some extra version olive oil, because you're going to

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Speaker 2: get a beautiful dose of that a mega three fat

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Speaker 2: coming through. Ideally we'd need it most days, So certainly

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Speaker 2: increasing your fish intake. Again, it's not as good having

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Speaker 2: the supplement form. It's always better when you're getting it

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Speaker 2: naturally in food. So whether it's tin salmon in your salads,

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Speaker 2: you're having fresh salmon a couple of times a week.

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Speaker 2: If you love sardines, you love mackerel, great additions to

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Speaker 2: really supercharge that Amiga three fat going into the party season,

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Speaker 2: and have it with the skin if you can, because

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Speaker 2: you're going to get a great dose of Amiga three

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Speaker 2: from that.

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Speaker 1: It's all about the crispiness of the skin. I find

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Speaker 1: as well. And I must say that if I bake,

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Speaker 1: I normally will bake salmon if I have to make

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Speaker 1: it myself, because otherwise I find like it. It gets

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Speaker 1: in the air corn and it just hangs. The smell

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Speaker 1: of salmon hangs around the house for days, but it

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Speaker 1: doesn't make the skin crispine. It doesn't make me want

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Speaker 1: to eat it. So I always say, whenever we have salmon,

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Speaker 1: which is once or twice a week, we tend to

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Speaker 1: do it on a Monday night and again on the

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Speaker 1: weekend if we're sort of a bit time poor, we're

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Speaker 1: looking for an easy meal, and I always hand up

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Speaker 1: the salmon to David. That's his job for dinner, is

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Speaker 1: always cooking up the nice crispy salmon. And I think

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Speaker 1: he did a bit of a google one day from

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Speaker 1: some of the famous chefs, and he's like, how do

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Speaker 1: I make this as crispy and delicious as possible? So

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Speaker 1: his tricks or what he's really learned online is, I

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Speaker 1: think pats it the skin really dry. He salts the

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Speaker 1: crap out of it basically like it's delicious and salty,

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Speaker 1: puts it in a red hot pan with some extraversion

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Speaker 1: olive oil, and just basically lets that skin crispin up

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Speaker 1: really well with the pan has to be red hot,

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Speaker 1: and it has to be really really nicely salted as well.

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Speaker 1: And that is my absolute favorite way to eat salmon.

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Speaker 1: With just the crispiest skin. I really can't eat it

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Speaker 1: if it's kind of a bit soggy or even reheated

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Speaker 1: the next day, Like I'm not that much of a

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Speaker 1: fan of the skin. It really has to be on

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Speaker 1: the day, you know, cooked in a red hot pan,

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Speaker 1: really really well salted, And that is just my favorite

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Speaker 1: way to eat salmon skin well, the.

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Speaker 2: Bonus of having it tinned now, of because I'm consultant

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Speaker 2: to Tasau so they're not tin salmon. But if it's tinned.

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Speaker 2: I can mash the skin through it and the bones

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Speaker 2: as well, and then you get the calcium too. So

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Speaker 2: that's a really nutrient rich addition to salads, particularly, you know,

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Speaker 2: if you're choosing between salmon and tuna and like both,

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Speaker 2: I would definitely lean towards salmon just because of that

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Speaker 2: Amiga three slash calcium benefit if you include the bones.

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Speaker 2: But the way I cook my salmon, I put it

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Speaker 2: on baking paper and I do still use a lot

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Speaker 2: of oil as well, but I often marrit it and

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Speaker 2: then again the skin will sort of break down in it,

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Speaker 2: and then you get the marinade through it. Because my

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Speaker 2: little boys won't necessarily eat it, but once it's mashed

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Speaker 2: through the meal, you get that automatically because it's a

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Speaker 2: It's like for us, you know, we often think, don't

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Speaker 2: throw the skin out of the veggies because that's where

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Speaker 2: a lot of the fiber and nutrients are. And certainly

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Speaker 2: that's the case of salmon, you know, throwing or if

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Speaker 2: some people throw their egg yolks away because they think

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Speaker 2: that they're hind in fat. As dietitians, we know that

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Speaker 2: that supernutrients are in those skins. So or you can

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Speaker 2: include it absolutely do, because you're getting you know, heaps

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Speaker 2: of that Amiga three through there.

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Speaker 1: And if you can't, if you're not someone that loves

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Speaker 1: salmon or ficial for whatever reason, you have an allergy

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Speaker 1: you can't eat it. There are other ways you can

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Speaker 1: get in some plant based Amiga three through some of

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Speaker 1: our you know, seeds, lind seeds and flaxeas but it

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Speaker 1: probably is an area where we will always, always always

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Speaker 1: say on the nutrition counts food first, but if you

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Speaker 1: can't for whatever reason, get in your recommended amounts of

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Speaker 1: ficial salmon, it is well worth exploring something like an

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Speaker 1: Amiga three supplement because there is some really good quality research,

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Speaker 1: particularly around things like cardia kal thin cholesterol as well,

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Speaker 1: but also for things like skin health and inflammation. And

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Speaker 1: then going back to your point about vitamin c ASSUSI

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Speaker 1: a really easy way. I've been seeing this trend a

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Speaker 1: lot on Instagram lately, dietitians in the gut heuse space

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Speaker 1: talking about how to really help constipation. This is completely

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Speaker 1: uptract but I'll bring it back at a second. I

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Speaker 1: promise it's really to eat two qui fruit a day,

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Speaker 1: because that's really been shown in the research that that

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Speaker 1: can really help with constipation, and the benefit is particularly

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Speaker 1: if you're eating something like a Zespried sung goold Quiu fruit.

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Speaker 1: And full disclosure, I have worked with Zespri a couple

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Speaker 1: of months ago on one of their campaigns. I was

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Speaker 1: a dietitian for them. Per one hundred grams, a Zespri

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Speaker 1: sung goold Quieu fruit has one hundred and sixty one

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Speaker 1: milligrams of vitamin C, meaning that roughly two of their

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Speaker 1: qiifruits has more than the actual required daily vitamin C intex.

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Speaker 1: So just having two kiwi fruit a day is going

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Speaker 1: to help with sluggish bowels and constipation and also going

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Speaker 1: to give you more than the required daily amount of

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Speaker 1: vitamin C. So it's not better to over supplement, but

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Speaker 1: you can't do too much harm when it comes to

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Speaker 1: a food first approach. If we're having a couple of

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Speaker 1: punnets of blueberries or you know, a couple of extra

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Speaker 1: ki fruit today, it's nowhere near as dangerous as if

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Speaker 1: you're over supplementing with a vitamin C, you know, supplement capsule,

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Speaker 1: over supplementing with amiga free capsules. So food versus is

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Speaker 1: always the preference, and then you can go to supplements.

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Speaker 1: We definitely never want to be over supplementing or going

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Speaker 1: over and above what the recommendations do say on the

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Speaker 1: back of the packet.

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Speaker 2: That is massive for that kiwi fruit, absolutely massive. It's

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Speaker 2: like a great addition and relatively low in calories because

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Speaker 2: a lot of people will ask about fruit and sugars,

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Speaker 2: and kiwa's are not only relatively low in cubs and sugars,

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Speaker 2: but that amount of vitamin C is massive. If you're

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Speaker 2: keen to have great skin, eat more kiwai and particularly

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Speaker 2: what is it called.

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Speaker 1: The zespries sung gold kii fruit. And you know the

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Speaker 1: best part about them, they're not the hairy ones. You

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Speaker 1: know how some qufruits are like they have the hairy skin. No, seriously,

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Speaker 1: because I've seen so many dieticians being like, eat the skin,

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Speaker 1: it's so good for you. And I'm not saying that

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Speaker 1: that's not true, but all who wants to eat a

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Speaker 1: fuzzy kiwi fruit skin disgusting that the zestri ones don't

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Speaker 1: have different on them, different preferences for hair. I think, Leam,

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Speaker 1: we're getting into dangerous.

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Speaker 2: I used to say to people, if you want to

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Speaker 2: have the extra fiber of the skin, put it like

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Speaker 2: in the smoothie and blend it through. But I've got

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Speaker 2: a skin eater either. I'm with you one hundred percent,

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Speaker 2: So go the non hairy key.

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Speaker 1: We No, I can't do it, but I can dole

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Speaker 1: it with the zespri ones. They're nice and smooth, they

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Speaker 1: don't have their hair on them, So yeah, big fan

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Speaker 1: of them, particularly for you know, improving our vitamin C intake,

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Speaker 1: but also our natural fiber intake to help with things

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Speaker 1: like sluggish bowels as well hot tip.

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Speaker 2: Oh dear, And just off the back of that information

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Speaker 2: on the plant based omega three links into the other

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Speaker 2: neutrin I want to talk about in the role of

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Speaker 2: skin health, which is zinc. Because one of our favorite foods,

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Speaker 2: and we've said this on the potty before, we love

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Speaker 2: the pumpkin seed snacks from munch because they've got like

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Speaker 2: massive eight grams of long chain fats in them, which

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Speaker 2: is one of the best plant based sources of a

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Speaker 2: mega three, as is things.

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Speaker 3: Like soy and linseed bread.

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Speaker 2: Any gents mixed grain bredge, you'll get a good source

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Speaker 2: of those plant based amega threes, but also pumpkin seeds

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Speaker 2: and pepeedas are really really high in zinc because Zinc

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Speaker 2: is actually a nutrient that is relatively low in the

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Speaker 2: diets of austrain women in particular because one of our

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Speaker 2: richest sources of lean red meat, so for people who

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Speaker 2: don't eat much of that, and shellfish, So just ticking

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Speaker 2: the box on lean red meat three or four times

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Speaker 2: a week or shellfish. And if you're not someone who

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Speaker 2: includes animal food or fish in your diet, thing super

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Speaker 2: food I would say is a pumpkin seed or popedo

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Speaker 2: on a daily basis, because zinc is huge when it

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Speaker 2: comes to protein synthesis and new cell generation, which is

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Speaker 2: a crucial part of skin health. And that's why when

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Speaker 2: people look run down and tired, they'll get that sallow

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Speaker 2: kind of look around the eyes and in there that's

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Speaker 2: my cat, a sallow kind of look around their eyes

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Speaker 2: because they're a bit run down and their immune system

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Speaker 2: is not working really well. So you also want to

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Speaker 2: really tick the box and your zinc intake, which is

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Speaker 2: great for the immune system in general, but particularly important

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Speaker 2: when it's looking at new cell generation. And another couple

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Speaker 2: of foods to tick the box on that a handful

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Speaker 2: of nuts each day and legumes things like our kidney beans, chickpeas,

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Speaker 2: making sure you're including those in salads. So for me,

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Speaker 2: it comes back to that message Lane. We're going into

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Speaker 2: this party season, you're socializing more. If you know you're

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Speaker 2: going straight from work to an event, or you're spending

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Speaker 2: the weekend at several barbecues. You want to make sure

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Speaker 2: that at least one meal per day is whole food based.

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Speaker 2: You've got super fits in it, like your leafy greens.

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Speaker 2: You're stacking on fresh fruit and focusing on that because

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Speaker 2: often we focus on the treat meals and what we

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Speaker 2: shouldn't be having as opposed to taking a step back

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Speaker 2: and say, how can I make sure I'm kicking the

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Speaker 2: box each and every day to make sure I'm getting

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Speaker 2: some good fat, I'm getting a serve of nuts and seeds,

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Speaker 2: I'm getting a salad. So at least prioritizing one healthy

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Speaker 2: whole meal through the holiday period will keep hopefully your

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Speaker 2: skin on track thanks to good nutrition, even though you

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Speaker 2: might be eating out a lot more and indulging.

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Speaker 1: Like that, and taking the extra time to just plan

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Speaker 1: out your week a little bit as well, so that

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Speaker 1: you don't get to something like lunch and you're like, oh, look,

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Speaker 1: I don't have a social commitment. Oh wait, I've got

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Speaker 1: no food in the house. I can't be bothered going

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Speaker 1: out for something. I'm too tired to cook. So really

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Speaker 1: having some quick, easy things on hand. I'm a big

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Speaker 1: fan of those, like pre made salad kits, particularly in

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Speaker 1: summer suits. I've always got them in my fridge. Even

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Speaker 1: things like the woodsmoked salmon. I think it's beautiful as well.

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Speaker 1: Always having some tins of tune or salmon in the cupboard,

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Speaker 1: a little bit of marinated tofu in my fridge. I've

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Speaker 1: always got those quick and easy options on hand to

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Speaker 1: pull together a really nourishing meal as well. So zincs definitely,

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Speaker 1: as you said, a really important one, particularly for wound healing.

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Speaker 1: I used to work in the hospital and it really

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Speaker 1: does help with cellular turnover and skin health because it

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Speaker 1: also helps with wound healing. I used to work with

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Speaker 1: a lot of you know, diabetics, ra a lot of

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Speaker 1: people with chronic wounds who had a really hard time

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Speaker 1: healing them and they just weren't having enough protein all

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Speaker 1: zinc in their diet, and the diet just wasn't whole

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Speaker 1: food enough to get in all of those essential nutrients.

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Speaker 1: So the last thing I really just wanted to touch

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Speaker 1: on with Skinhouse was collagen because I think there's so

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Speaker 1: much hype around collagen, and I know for our listeners,

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Speaker 1: who are you know, our fanatic fans, they listen to

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Speaker 1: every single episode. We have touched on collagen before, but

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Speaker 1: for perhaps some of our new listeners, where their research

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Speaker 1: really sits with collagen, Unfortunately, there's basically zero research from

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Speaker 1: a god health perspective, but from a skin health perspective,

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Speaker 1: there is it benefits from collagen in terms of improving

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Speaker 1: the hydration of your skin and improving your skin elasticity.

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Speaker 1: So there has actually been shown some research to support collagen.

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Speaker 1: But you need to take the recommended amount, and off

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Speaker 1: the top of my head, Susie, I can't remember it.

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Speaker 1: I'm thinking something like three to five grams a day

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Speaker 1: or something, and you need to do it consistently. Most

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Speaker 1: of the research studies were well over eight weeks. So

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Speaker 1: if you've got some collagen at home and you sporadically

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Speaker 1: take it every Tuesday and occasionally on a Friday morning,

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Speaker 1: when you remember, you're not really doing yourself any benefits.

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Speaker 1: You're basically just wasting your money. So you really need

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Speaker 1: to take it religiously, you know, on a daily basis

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Speaker 1: for at least a couple of months to really see

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Speaker 1: those improvements in terms of skin hydration and elasticity. Unfortunately,

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Speaker 1: collagen hasn't been shown in the literature to really help

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Speaker 1: with things like wrinkles or you know, the texture of

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Speaker 1: your skin or that sort of thing either, So really

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Speaker 1: pick and choose. If the hydration and the elasticity is

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Speaker 1: something that you're looking to improve, collagen may be a

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Speaker 1: benefit for you. Of course, on top of a good

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Speaker 1: skincare routine, using sunscreen regularly, and having a nice whole

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Speaker 1: food based dart as well. There's no magic bullets when

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Speaker 1: it comes to something like collagen. You have to have

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Speaker 1: your baseline.

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Speaker 2: First as well, and of course keeping well hydrated because

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Speaker 2: that's the other issue coming into party season that we're

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Speaker 2: again partying socializing fu too many drinks, so you want

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Speaker 2: to keep on top of your hydration in the hot

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Speaker 2: of the summer with it, we say, roughly two leads

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Speaker 2: per day or you know, when you're out having a

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Speaker 2: good time, trying to match one alcoholic drink with a

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Speaker 2: regular drink to avoid dehydration because that again will make

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Speaker 2: your skin look very puffy and tired the next day.

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Speaker 2: All right, Lenne. The most exciting segment we've done for

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Speaker 2: quite some time. Bread now, my favorite brand is a crusty, fresh,

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Speaker 2: deep dense, grainy sourdough and I love nothing more than

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Speaker 2: having that when you get the fresh little bit at

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Speaker 2: the end, with a bit of vegemin, a bit of

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Speaker 2: butter maybe, or some pesto and marinated goats, cheese and

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Speaker 2: tomato like delish.

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Speaker 3: I buy bread, yes, we buy bread. I buy bread

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Speaker 3: for the kids. We buy a whole meal.

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Speaker 2: But the question that came up through my clients that

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Speaker 2: led to this discussion was that a client had said

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Speaker 2: to me, I can't eat bread and lose weight.

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Speaker 3: That was her belief.

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Speaker 2: And one of the things when you work with clients

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Speaker 2: is that's important you listen to their beliefs and perspective

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Speaker 2: and not say you're wrong, that's not true. You can

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Speaker 2: eat bread, because for whatever reason, they may choose not

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Speaker 2: to have bread. But I know bread is a little

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Speaker 2: bit of sensitive topics, and people find they can't control

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Speaker 2: themselves around bread, or they really only like or prefer

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Speaker 2: the sort of soft white bread, which we would argue

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Speaker 2: is perhaps not the best choice nutritionally, although say the

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Speaker 2: kids will only eat white bread, they can't have sour

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Speaker 2: doo in the house. Sour dough's healthier, is it healthier?

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Speaker 2: Then there's all these low carbreads. So I thought, you

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Speaker 2: know what, there's plenty stuff to talk about when it

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Speaker 2: comes to bread. So we thought it would be great

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Speaker 2: to do a bit of an overview on our perspective

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Speaker 2: on it. So, you know, breads and dietary stable for

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Speaker 2: thousands of years. It's the source of carver hydratespeakrit vitamins,

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Speaker 2: and you know, traditionally, if I think back to the seventies,

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Speaker 2: we would have small slices of white bread that fit

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Speaker 2: very neatly in the toaster. And then we became more

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Speaker 2: aware of the role of dietary fiber coming through a

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Speaker 2: whole grain, which might be through wholemeal bread which has

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Speaker 2: had the actual grain ground down but retains the fiber,

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Speaker 2: or a whole grain variety of bread which can range

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Speaker 2: between ten percent grain right up to sort of twenty

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Speaker 2: five thirty percent grain, which sort of have the whole

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Speaker 2: grain in them. You can see them much coarser, and

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Speaker 2: what we know now is they're more slowly digestive than

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Speaker 2: both whole meal and white bread, so they release glucose

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Speaker 2: much more slowly into the bloodstream. When it comes to

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Speaker 2: low carbreads, which we've covered on our product review segment,

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Speaker 2: they are breads that tend to have our either formulated

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Speaker 2: flower that's higher in protein or be very dense in

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Speaker 2: grain to keep the carver hydrate loads as low as

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Speaker 2: say five seven grams per serve to say twenty thirty

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Speaker 2: grams of carbohydrate for regular bread. And then of course

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Speaker 2: we have sort of more atesian breads, which may include

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Speaker 2: things like sour dough or specialty breads that are consumed

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Speaker 2: in different cultures, like your Turkish bread, your Lebanese bread,

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Speaker 2: which can have much much higher carbohydrate loads, you know,

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Speaker 2: forty five up to sort of sixty even eighty grams

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Speaker 2: of carbohydrate per serve because of the density of flour

432
00:19:22,160 --> 00:19:24,760
Speaker 2: in that bread. So there is first of all, no

433
00:19:25,000 --> 00:19:27,119
Speaker 2: one size fits or model about how much bread is

434
00:19:27,160 --> 00:19:30,439
Speaker 2: too much. In general, if your gut con tolerate grains,

435
00:19:30,440 --> 00:19:33,000
Speaker 2: grains is always best because you're getting the whole grain

436
00:19:33,040 --> 00:19:35,520
Speaker 2: in the nutrition. There are also benefits to breads like

437
00:19:35,600 --> 00:19:38,680
Speaker 2: rye bread because they've got different types of fiber which

438
00:19:38,720 --> 00:19:40,919
Speaker 2: can be great for gut health for the right person,

439
00:19:41,000 --> 00:19:44,320
Speaker 2: lower carbreads might be a really great option in keeping

440
00:19:44,320 --> 00:19:48,320
Speaker 2: carbohydrate low for whatever reason that is. And I think

441
00:19:48,359 --> 00:19:51,479
Speaker 2: the main thing that crosses my path is the size

442
00:19:51,480 --> 00:19:54,919
Speaker 2: of slices. So if you think, as I said, to

443
00:19:55,040 --> 00:19:59,040
Speaker 2: traditional white sized bread, it was quite small, thirty grams

444
00:19:59,119 --> 00:20:02,040
Speaker 2: roughly per slice, about sixty Now the large slices of

445
00:20:02,080 --> 00:20:05,119
Speaker 2: bread can be double that, and with it comes a

446
00:20:05,160 --> 00:20:07,800
Speaker 2: much higher carbohydrate load and calories. You know, you can

447
00:20:07,840 --> 00:20:10,640
Speaker 2: get big slices of grain bread that look really healthy,

448
00:20:11,200 --> 00:20:13,600
Speaker 2: but they're coming in it, you know, close to fifty

449
00:20:13,600 --> 00:20:16,880
Speaker 2: grams of carbohydrate per slice, which is significant for people

450
00:20:16,920 --> 00:20:19,080
Speaker 2: who perhaps aren't burning that much carbohydrate.

451
00:20:19,520 --> 00:20:20,960
Speaker 3: So I'm not anti carb I.

452
00:20:20,960 --> 00:20:23,040
Speaker 2: Just like my clients to be aware of the density

453
00:20:23,200 --> 00:20:26,440
Speaker 2: of some of these big slices, and in particular sour doough,

454
00:20:26,480 --> 00:20:28,800
Speaker 2: because sour doough, if it's not whole grain, is still

455
00:20:28,800 --> 00:20:32,960
Speaker 2: a white bread. It's better quality, it's got a lower GI,

456
00:20:33,160 --> 00:20:35,520
Speaker 2: but it still has that fiber load. So a couple

457
00:20:35,560 --> 00:20:37,520
Speaker 2: of slices of sourjough you'll get when you go to

458
00:20:37,560 --> 00:20:40,399
Speaker 2: the cafe for breakfast, we'll have upwards of sixty plus

459
00:20:40,400 --> 00:20:43,439
Speaker 2: grams of carbohydrate which is not insignificant. So usually my

460
00:20:43,600 --> 00:20:46,800
Speaker 2: recommendation with clients is it's one size of sour dough,

461
00:20:46,840 --> 00:20:49,200
Speaker 2: not too and where you can opt for the grain

462
00:20:49,320 --> 00:20:51,480
Speaker 2: varieties too. And of course Leah and the issue with

463
00:20:51,520 --> 00:20:53,600
Speaker 2: sour doough is that it's off and round, so you

464
00:20:53,600 --> 00:20:55,280
Speaker 2: get these little bits on the end and then these

465
00:20:55,320 --> 00:20:57,159
Speaker 2: massive slices in the middle. So it's a little bit

466
00:20:57,200 --> 00:21:00,679
Speaker 2: of just being mindful of portions. But you know, my

467
00:21:00,720 --> 00:21:03,240
Speaker 2: clients will have two, maybe up to four sizeses of

468
00:21:03,280 --> 00:21:05,440
Speaker 2: bread if they're quite active. But there's no one size

469
00:21:05,480 --> 00:21:08,080
Speaker 2: fits or model. It's more for me the type and

470
00:21:08,760 --> 00:21:12,399
Speaker 2: the size. And then if I have a client who

471
00:21:12,720 --> 00:21:15,399
Speaker 2: loves an Artesian loaf and that's they're not cheap. You know,

472
00:21:15,400 --> 00:21:17,800
Speaker 2: you're looking at eight ten dollars a loaf, but they

473
00:21:17,840 --> 00:21:20,520
Speaker 2: can't control themselves and we'll eat the whole thing. Obviously,

474
00:21:20,600 --> 00:21:24,000
Speaker 2: we look at behavioral strategies around that, and you know,

475
00:21:24,240 --> 00:21:27,160
Speaker 2: to make them last long are great options to freeze them.

476
00:21:27,280 --> 00:21:29,679
Speaker 2: You know, when I visit my Italian friends in Wollongong,

477
00:21:30,080 --> 00:21:33,600
Speaker 2: when they get great Sydney sourdough we take down they

478
00:21:33,640 --> 00:21:35,920
Speaker 2: will cut it and freeze it and so it's ready

479
00:21:35,960 --> 00:21:39,000
Speaker 2: for toast, but they don't waste it. But rather than

480
00:21:39,040 --> 00:21:41,560
Speaker 2: having that fresh loaf on there and you keep snacking away.

481
00:21:41,680 --> 00:21:44,040
Speaker 2: So it's about just managing it and being able to

482
00:21:44,040 --> 00:21:47,800
Speaker 2: incorporate it without being too tempted when it's fresh and crusty,

483
00:21:47,840 --> 00:21:50,040
Speaker 2: because we've all been there and before you're not half

484
00:21:50,040 --> 00:21:50,760
Speaker 2: the loaf's gone.

485
00:21:50,840 --> 00:21:54,600
Speaker 1: Absolutely, And I always find it funny that clients, and

486
00:21:54,640 --> 00:21:57,280
Speaker 1: as you said, we're not here to tell people what

487
00:21:57,359 --> 00:21:59,560
Speaker 1: to do or tell them what to believe, but it's

488
00:21:59,600 --> 00:22:02,320
Speaker 1: always amusing to me when clients go, I can't eat bread.

489
00:22:02,320 --> 00:22:04,600
Speaker 1: Breads fattening, and then I sort of explain what a

490
00:22:04,640 --> 00:22:07,000
Speaker 1: macronutrient is and how you know bread would fall within

491
00:22:07,040 --> 00:22:09,600
Speaker 1: a carbohydrate, not actually within a fat like bread has

492
00:22:09,720 --> 00:22:11,960
Speaker 1: very very minimal amounts of fat. Of course, if we're

493
00:22:12,000 --> 00:22:14,760
Speaker 1: putting things like butter or avocado or peanut butter on it,

494
00:22:14,800 --> 00:22:17,359
Speaker 1: then we're adding fat to it. But traditionally bread is

495
00:22:17,480 --> 00:22:19,760
Speaker 1: very low fat. So I'm not really sure where the

496
00:22:19,800 --> 00:22:22,800
Speaker 1: whole thought process. I know, I've heard it from so

497
00:22:22,960 --> 00:22:25,080
Speaker 1: many clients. Even my mum, I think you know, has

498
00:22:25,119 --> 00:22:27,600
Speaker 1: said in the past old bread's very fattening. So it's

499
00:22:27,640 --> 00:22:30,320
Speaker 1: not fattening. It just has a lot of carbohydrates in it.

500
00:22:30,359 --> 00:22:33,080
Speaker 1: And I think it's really dependent on the amount whether

501
00:22:33,160 --> 00:22:36,440
Speaker 1: or not people can tolerate bread in terms of losing weight.

502
00:22:36,520 --> 00:22:38,080
Speaker 1: But I think because I work with a lot of

503
00:22:38,119 --> 00:22:40,320
Speaker 1: clients from a gut health perspective but also a fat

504
00:22:40,359 --> 00:22:43,240
Speaker 1: loss perspective, we're really looking at about the quality of

505
00:22:43,280 --> 00:22:45,320
Speaker 1: the bread as well. And as you mentioned, a lot

506
00:22:45,320 --> 00:22:47,640
Speaker 1: of my clients will preference something like a mixed grain

507
00:22:47,760 --> 00:22:51,439
Speaker 1: saldo because sourdo has been slowly fermented over time. So

508
00:22:51,520 --> 00:22:53,760
Speaker 1: for a lot of people, if they're not selly like,

509
00:22:53,840 --> 00:22:56,520
Speaker 1: they can tolerate, you know, some bit of gluten and wheat,

510
00:22:56,720 --> 00:22:58,520
Speaker 1: but they have a little bit of a sensitive tummy.

511
00:22:58,600 --> 00:23:00,679
Speaker 1: A lot of my clients can tolerate it's something like

512
00:23:00,720 --> 00:23:03,640
Speaker 1: a small bit of sourdough a lot easier than say

513
00:23:03,760 --> 00:23:05,960
Speaker 1: just this standded piece of wholemeal bread or wheat bread

514
00:23:06,040 --> 00:23:09,160
Speaker 1: or something like that. So sowado has always been my favorite,

515
00:23:09,160 --> 00:23:12,639
Speaker 1: particularly a beautiful crusty sourdo where it's like really you know,

516
00:23:12,760 --> 00:23:15,440
Speaker 1: thick on the outside and softened and sort of almost

517
00:23:15,440 --> 00:23:17,040
Speaker 1: I almost say gooey, but it's not goey, you know,

518
00:23:17,080 --> 00:23:18,960
Speaker 1: it's nice and sort of air rated in the middle.

519
00:23:19,080 --> 00:23:20,840
Speaker 1: And I do love just putting a good spread of

520
00:23:20,880 --> 00:23:23,840
Speaker 1: sort of good quality butter or some avocado and you know,

521
00:23:23,880 --> 00:23:25,960
Speaker 1: a shake of chili flakes or something on that. And

522
00:23:26,000 --> 00:23:28,960
Speaker 1: soado is a perfect, wonderful first food for babies as well.

523
00:23:29,040 --> 00:23:30,520
Speaker 1: That was one of the first things I gave me

524
00:23:30,680 --> 00:23:33,240
Speaker 1: because she just gnawed on the outside of it. She

525
00:23:33,280 --> 00:23:36,560
Speaker 1: absolutely loved it. So I'm a big sourdo fan. But also,

526
00:23:36,680 --> 00:23:39,399
Speaker 1: as you mentioned, a lot of those denser whole grain breads,

527
00:23:39,400 --> 00:23:42,040
Speaker 1: I love them from a gut health perspective, but because

528
00:23:42,080 --> 00:23:45,439
Speaker 1: they are so dense, depending on the you know, size

529
00:23:45,760 --> 00:23:48,760
Speaker 1: and height and activity levels of my clients, I might

530
00:23:48,800 --> 00:23:50,600
Speaker 1: just get them to make sort of a you know,

531
00:23:50,640 --> 00:23:53,080
Speaker 1: we use one slice and use like half a sandwich

532
00:23:53,080 --> 00:23:55,000
Speaker 1: and then bulk it out with big salad and you know,

533
00:23:55,080 --> 00:23:57,760
Speaker 1: some extra sort of starchin non starchy veggies on the

534
00:23:57,800 --> 00:23:59,520
Speaker 1: side there. So I don't think there's a right or

535
00:23:59,600 --> 00:24:02,280
Speaker 1: wrong with bread, but I do find that when I

536
00:24:02,280 --> 00:24:04,520
Speaker 1: have clients that we're having sort of two three slices

537
00:24:04,520 --> 00:24:07,119
Speaker 1: of breakfast and another too three slices at lunch, I

538
00:24:07,240 --> 00:24:10,240
Speaker 1: just don't feel like it's as filling as some of

539
00:24:10,280 --> 00:24:13,520
Speaker 1: our other types of carbohydrates or starchy carbohydrates. So I

540
00:24:13,600 --> 00:24:15,199
Speaker 1: find a lot of my clients were looking for that

541
00:24:15,280 --> 00:24:17,840
Speaker 1: volume dents eating approach where they're hungry all the time.

542
00:24:18,160 --> 00:24:19,960
Speaker 1: I do like to include a little bit of maybe

543
00:24:20,000 --> 00:24:22,280
Speaker 1: bread at breakfast, but then lunch I do tend to

544
00:24:22,359 --> 00:24:25,080
Speaker 1: use carbohydrates like potato orsoe potato or a bit of

545
00:24:25,160 --> 00:24:27,880
Speaker 1: rice or kinoi or legumes to fill them up more

546
00:24:27,880 --> 00:24:29,960
Speaker 1: because you're sort of getting a bit more banged via buck.

547
00:24:30,080 --> 00:24:33,159
Speaker 1: So I'm not a huge bread sandwich type person, but

548
00:24:33,240 --> 00:24:35,920
Speaker 1: I do love some definitely some good quality sowder or

549
00:24:36,080 --> 00:24:38,679
Speaker 1: nice lives of mixed dense grain bread with some of

550
00:24:38,720 --> 00:24:40,639
Speaker 1: my eggs or something like that in the morning. And

551
00:24:40,680 --> 00:24:43,200
Speaker 1: I am partial to using some of the protein toasts

552
00:24:43,200 --> 00:24:46,359
Speaker 1: as well, particularly during pregnancy when I really struggle to

553
00:24:46,440 --> 00:24:48,800
Speaker 1: just eat enough protein. I would often just have a

554
00:24:48,800 --> 00:24:51,000
Speaker 1: bit of you know, like a fried egg with a

555
00:24:51,000 --> 00:24:53,440
Speaker 1: protein toast with a bit of cheese and some veggies

556
00:24:53,480 --> 00:24:55,440
Speaker 1: on the side. That was my go to meal. I

557
00:24:55,480 --> 00:24:58,240
Speaker 1: think I had that nearly every day for months when

558
00:24:58,240 --> 00:25:00,480
Speaker 1: I had a few sort of food versions, and so

559
00:25:00,520 --> 00:25:02,320
Speaker 1: I think we've come a long way with breads and

560
00:25:02,359 --> 00:25:05,399
Speaker 1: there's definitely better options from a health perspective and then

561
00:25:05,440 --> 00:25:08,480
Speaker 1: better options from a sort of fat loss perspective as well.

562
00:25:08,800 --> 00:25:11,879
Speaker 2: And there's a huge range of also breads that target

563
00:25:11,960 --> 00:25:14,920
Speaker 2: digestive health and well being with some special fibers in them.

564
00:25:14,960 --> 00:25:18,640
Speaker 2: You can also find low FODMAP loaves in specially outlets

565
00:25:18,680 --> 00:25:21,359
Speaker 2: like Baker's Delight for people. But I guess the key

566
00:25:21,440 --> 00:25:23,639
Speaker 2: thing I try and get my clients to do is

567
00:25:23,640 --> 00:25:25,600
Speaker 2: have a quick scan of carbs per serve and just

568
00:25:25,640 --> 00:25:27,359
Speaker 2: keep an eye on it. I think I mentioned a

569
00:25:27,359 --> 00:25:29,600
Speaker 2: few weeks ago I saw a Sowjo Rolet Willis that

570
00:25:29,640 --> 00:25:32,879
Speaker 2: had like eighty grams of carbohydrate, So as a rough reference,

571
00:25:33,280 --> 00:25:35,240
Speaker 2: a couple of slices of bread or have about thirty

572
00:25:35,240 --> 00:25:38,080
Speaker 2: grams of carbohydrate for regular, So if it's starting to

573
00:25:38,080 --> 00:25:41,320
Speaker 2: gap around sixty, it's a very dense type loaf and

574
00:25:41,359 --> 00:25:44,600
Speaker 2: possibly more appropriate for very active people who want to

575
00:25:44,600 --> 00:25:48,439
Speaker 2: gain muscle mass or younger people. But just going on

576
00:25:48,480 --> 00:25:51,439
Speaker 2: with what I use the lower carbreads for, because I

577
00:25:51,560 --> 00:25:54,879
Speaker 2: find that a slice of toast, for example, is a

578
00:25:54,920 --> 00:25:59,040
Speaker 2: filling snack, whereas if you grab crackers or even a fruit,

579
00:25:59,119 --> 00:26:01,760
Speaker 2: sometimes you don't feel like how to snack or anything substantial.

580
00:26:02,080 --> 00:26:04,520
Speaker 2: Whereas when I've got my hungry girls in the afternoon, particular,

581
00:26:04,560 --> 00:26:06,600
Speaker 2: if they're going to the gym before they go home

582
00:26:06,640 --> 00:26:08,240
Speaker 2: for dinner, and they have a slice of like a

583
00:26:08,280 --> 00:26:11,639
Speaker 2: protein toast with peanut butter and some honey or banana

584
00:26:11,720 --> 00:26:14,680
Speaker 2: and peanut butter, they just need one slice and it

585
00:26:14,760 --> 00:26:17,400
Speaker 2: really fills them up and feels really satisfying that they've

586
00:26:17,400 --> 00:26:20,080
Speaker 2: actually eaten something substantial. So that can be a really

587
00:26:20,119 --> 00:26:22,320
Speaker 2: smart way to use those new loaves. And what I

588
00:26:22,400 --> 00:26:24,639
Speaker 2: encourage my families to do is keep them in the

589
00:26:24,640 --> 00:26:27,160
Speaker 2: freezer because if you're not using it very often, you're

590
00:26:27,160 --> 00:26:29,720
Speaker 2: not throwing it away because they're not inexpensive. Some of

591
00:26:29,720 --> 00:26:31,600
Speaker 2: these loaves, you know, you're looking at five six dollars,

592
00:26:31,640 --> 00:26:33,560
Speaker 2: and if you're only using a couple of slices a week,

593
00:26:33,920 --> 00:26:35,520
Speaker 2: or the rest of the family are having a plane

594
00:26:35,520 --> 00:26:37,280
Speaker 2: a loaf, you don't want to waste it. And they

595
00:26:37,359 --> 00:26:39,560
Speaker 2: freeze really well. So I would encourage you if you

596
00:26:39,640 --> 00:26:41,560
Speaker 2: do invest in that kind of bread, whether it's an

597
00:26:41,560 --> 00:26:44,080
Speaker 2: expensive sour dough from the bakery and you're trying not

598
00:26:44,119 --> 00:26:46,400
Speaker 2: to eat it all, or you know, one of those

599
00:26:46,400 --> 00:26:48,439
Speaker 2: protein loaves, keep them in the freezer. It keeps them

600
00:26:48,480 --> 00:26:51,520
Speaker 2: really fresh because of the grains that will stop them

601
00:26:51,560 --> 00:26:53,719
Speaker 2: from going rancid, and it will keep for a long

602
00:26:53,760 --> 00:26:56,359
Speaker 2: time as toast. Admittedly it's not as nice as fresh,

603
00:26:56,520 --> 00:26:58,479
Speaker 2: but if you're trying to extend the life of that

604
00:26:58,600 --> 00:27:00,320
Speaker 2: loaf and not eat it all at once, it will

605
00:27:00,359 --> 00:27:02,000
Speaker 2: freeze really well. And a smart thing to have on

606
00:27:02,040 --> 00:27:03,960
Speaker 2: hand for quick and easy meals or even you know,

607
00:27:03,960 --> 00:27:05,520
Speaker 2: a late night dinner if you're home and have that

608
00:27:05,560 --> 00:27:06,600
Speaker 2: with some tuna or salmon.

609
00:27:06,640 --> 00:27:08,800
Speaker 3: It's a great way to avoid ordering takeaway.

610
00:27:09,240 --> 00:27:11,880
Speaker 1: Those protein loaves actually come frozen as well. So often

611
00:27:11,880 --> 00:27:13,560
Speaker 1: I've picked them up off the shelf and I'm like, oh,

612
00:27:13,600 --> 00:27:15,679
Speaker 1: they're a bit wet. That's a bit weird. And then

613
00:27:15,680 --> 00:27:18,240
Speaker 1: I actually saw them unpacking them one day, like restocking

614
00:27:18,240 --> 00:27:20,240
Speaker 1: the shelves, and I asked the guy and he said, yeah,

615
00:27:20,280 --> 00:27:21,919
Speaker 1: they come frozen off the back of the truck. So

616
00:27:21,960 --> 00:27:24,600
Speaker 1: whatever the company is that sends them, they send them frozen.

617
00:27:24,640 --> 00:27:28,119
Speaker 1: So I rarely ever use those protein low card loaves

618
00:27:28,160 --> 00:27:31,080
Speaker 1: as a sandwich option. I'd say nine to nine percent

619
00:27:31,119 --> 00:27:32,679
Speaker 1: of the time. If I've given them to my clients

620
00:27:32,760 --> 00:27:35,520
Speaker 1: or I eat them myself, it's as toast because it's

621
00:27:35,520 --> 00:27:37,800
Speaker 1: not a nice fresh bread. It's not nice in airy

622
00:27:37,840 --> 00:27:40,800
Speaker 1: and light. It doesn't make a nice sandwich. It's incredibly dense,

623
00:27:41,040 --> 00:27:43,520
Speaker 1: and I just think unless it's toasted, I actually don't

624
00:27:43,520 --> 00:27:46,240
Speaker 1: think it's very nice at all. So I always keep

625
00:27:46,280 --> 00:27:48,200
Speaker 1: that in my freezer because it kind of comes frozen,

626
00:27:48,200 --> 00:27:50,159
Speaker 1: it gets to frost it on the shelf. It's not

627
00:27:50,240 --> 00:27:52,720
Speaker 1: something that's nice that you would actually enjoy fresh, so

628
00:27:52,760 --> 00:27:54,960
Speaker 1: I always put those loaves in the freezer. But they

629
00:27:54,960 --> 00:27:56,919
Speaker 1: are they do have a beautiful mix of you know,

630
00:27:57,160 --> 00:27:59,160
Speaker 1: a lot of different types of seeds and a wonderful

631
00:27:59,160 --> 00:28:03,280
Speaker 1: fat profile them, but they are actually incredibly low in carbohydrates.

632
00:28:03,280 --> 00:28:05,879
Speaker 1: So I definitely don't use those options as a post

633
00:28:05,960 --> 00:28:10,280
Speaker 1: workout option for my active clients because we definitely do

634
00:28:10,359 --> 00:28:13,359
Speaker 1: want carbohydrates in post workout to support fueling. So if

635
00:28:13,359 --> 00:28:16,000
Speaker 1: you're going to do a low carb protein type toast

636
00:28:16,000 --> 00:28:17,720
Speaker 1: with a bit of banana and honey, you're gonna put

637
00:28:17,720 --> 00:28:20,080
Speaker 1: the carbs on it, then that's absolutely okay. But a

638
00:28:20,080 --> 00:28:22,520
Speaker 1: lot of people will do that with some peanut butter

639
00:28:22,560 --> 00:28:25,600
Speaker 1: and it's a very very low carbohydrate breakfast or snack.

640
00:28:25,800 --> 00:28:28,000
Speaker 1: And if you're doing that post workout. Yes, you're hitting

641
00:28:28,000 --> 00:28:30,560
Speaker 1: the protein, but you're not hitting the carbohydrates that are

642
00:28:30,560 --> 00:28:33,040
Speaker 1: needed to refuel the muscles. So just be wary of that.

643
00:28:33,119 --> 00:28:35,280
Speaker 2: I think as well good point, and I use bananas

644
00:28:35,320 --> 00:28:37,199
Speaker 2: quite often for that, so or even if you like

645
00:28:37,240 --> 00:28:39,160
Speaker 2: German honey, it's a great way to incorporate that.

646
00:28:39,160 --> 00:28:43,000
Speaker 1: But still get the protein definitely. And leading on from exercise,

647
00:28:43,360 --> 00:28:46,360
Speaker 1: our listener question of the week is actually around exercise, Susi.

648
00:28:46,480 --> 00:28:48,720
Speaker 1: So our listener wrote in I think through us through

649
00:28:48,760 --> 00:28:51,600
Speaker 1: Instagram and asked us what is the best time to

650
00:28:51,640 --> 00:28:53,920
Speaker 1: do exercise? So I know there is a little bit

651
00:28:53,960 --> 00:28:56,200
Speaker 1: of research in this space, Susie. So I'll pass over

652
00:28:56,280 --> 00:28:59,520
Speaker 1: to you to let our listeners know. But first I

653
00:28:59,560 --> 00:29:01,440
Speaker 1: always and you know, I think for a lot of

654
00:29:01,440 --> 00:29:04,480
Speaker 1: people who struggle with exercise and they're on again, they're

655
00:29:04,480 --> 00:29:06,800
Speaker 1: off again, they have a gym membership, they rarely go.

656
00:29:06,880 --> 00:29:09,360
Speaker 1: They'll go sporadically and burst for a couple of weeks,

657
00:29:09,400 --> 00:29:10,760
Speaker 1: and they're not go for a couple of weeks or

658
00:29:10,800 --> 00:29:13,160
Speaker 1: a month. I always say that the best time to

659
00:29:13,200 --> 00:29:15,320
Speaker 1: exercise is when it makes you feel good. And I

660
00:29:15,320 --> 00:29:17,040
Speaker 1: have a lot of clients who say I need to

661
00:29:17,080 --> 00:29:18,680
Speaker 1: wake up and I need to go because if I

662
00:29:18,680 --> 00:29:20,400
Speaker 1: don't go in the morning, then I won't go at all.

663
00:29:20,560 --> 00:29:22,720
Speaker 1: So I will always support them and encourage them to

664
00:29:22,800 --> 00:29:24,560
Speaker 1: just go first thing in the morning. Or I have

665
00:29:24,600 --> 00:29:26,560
Speaker 1: a lot of clients who, you know, they're so busy

666
00:29:26,600 --> 00:29:29,480
Speaker 1: getting kids out the door, making school lunches, doing the

667
00:29:29,600 --> 00:29:31,760
Speaker 1: run to work in school in the morning, they just

668
00:29:31,760 --> 00:29:34,720
Speaker 1: don't have time. So it's like after dinner or it's

669
00:29:34,720 --> 00:29:36,880
Speaker 1: something in the afternoon, they finish work, they go straight

670
00:29:36,920 --> 00:29:39,239
Speaker 1: to the gym. I think with exercise for a lot

671
00:29:39,280 --> 00:29:41,440
Speaker 1: of it's it's best to get into a routine at

672
00:29:41,440 --> 00:29:44,680
Speaker 1: a similar type of day, so you're creating that consistent habit.

673
00:29:45,120 --> 00:29:47,640
Speaker 1: Me with my own business, I don't have consistency, so

674
00:29:47,680 --> 00:29:49,920
Speaker 1: some days I'm like, oh, I just run out of

675
00:29:49,920 --> 00:29:51,680
Speaker 1: time the day to go. Like on a Monday, I

676
00:29:51,800 --> 00:29:53,720
Speaker 1: like to go early because I don't have too many clients.

677
00:29:53,880 --> 00:29:56,000
Speaker 1: On a Tuesday, I've got clients most of the day.

678
00:29:56,080 --> 00:29:58,840
Speaker 1: If I go, it's generally in the afternoon. On a Wednesday,

679
00:29:58,880 --> 00:30:01,400
Speaker 1: tends to be about mid morning. Because I'm jumping all

680
00:30:01,400 --> 00:30:03,640
Speaker 1: over the place with my own exercise, I feel like

681
00:30:03,720 --> 00:30:06,560
Speaker 1: that's harder to stay consistent with it. Than when I

682
00:30:06,640 --> 00:30:08,320
Speaker 1: used to work at the hospital, and I would go

683
00:30:08,360 --> 00:30:11,000
Speaker 1: every afternoon. Like I'd started at the hospital at seven thirty,

684
00:30:11,040 --> 00:30:12,840
Speaker 1: I'd finished by four pm, and I'd be at the

685
00:30:12,840 --> 00:30:15,280
Speaker 1: gym by four point thirty pretty much every day Monday

686
00:30:15,280 --> 00:30:18,120
Speaker 1: to Friday. So I find that with consistency, if you

687
00:30:18,160 --> 00:30:21,360
Speaker 1: struggle with exercise, that's probably the best thing. Don't really

688
00:30:21,360 --> 00:30:23,240
Speaker 1: worry about what the research says in terms of the

689
00:30:23,280 --> 00:30:26,440
Speaker 1: time of day. Just go consistently at a similar time

690
00:30:26,480 --> 00:30:28,000
Speaker 1: each day, and I feel like that's going to be

691
00:30:28,080 --> 00:30:29,640
Speaker 1: one of the best things you can do to get

692
00:30:29,680 --> 00:30:33,440
Speaker 1: into that regular habit. But if our listeners are interested

693
00:30:33,480 --> 00:30:36,120
Speaker 1: about some of the science behind this, Suzi, what does

694
00:30:36,120 --> 00:30:37,880
Speaker 1: the research tell us in terms of the best time

695
00:30:37,920 --> 00:30:38,960
Speaker 1: to exercise.

696
00:30:38,680 --> 00:30:41,480
Speaker 2: Well, it's a bit of theory in terms of the

697
00:30:41,600 --> 00:30:43,760
Speaker 2: argument has always been if you go fast after the

698
00:30:43,800 --> 00:30:46,920
Speaker 2: overnight fast, you'll burn a higher proportion of fat. Now,

699
00:30:47,080 --> 00:30:50,160
Speaker 2: in theory it is correct because you're in a fasted state,

700
00:30:50,200 --> 00:30:51,840
Speaker 2: but it's got a lot more to do with the

701
00:30:51,880 --> 00:30:54,760
Speaker 2: intensity of exercise rather than the time of day. And

702
00:30:54,840 --> 00:30:57,560
Speaker 2: I'm like you, the best time of data exercise is

703
00:30:57,600 --> 00:31:00,800
Speaker 2: when you're going to do it. The benefit of going

704
00:31:00,920 --> 00:31:02,600
Speaker 2: faster or in the morning, is that you'll get a

705
00:31:02,600 --> 00:31:05,360
Speaker 2: metabolic boost from that. Mind you, you'll get a metabolic

706
00:31:05,400 --> 00:31:06,920
Speaker 2: boost from training in the afternoon as well if you

707
00:31:07,000 --> 00:31:09,800
Speaker 2: do it high enough intensity. But for example, if you've

708
00:31:10,360 --> 00:31:12,120
Speaker 2: not eaten for twelve hours and then you go and

709
00:31:12,200 --> 00:31:15,200
Speaker 2: exercise a high intensity, it's going to increase metabolic rate,

710
00:31:15,240 --> 00:31:17,600
Speaker 2: which will follow through for several hours of that day.

711
00:31:18,160 --> 00:31:19,760
Speaker 2: But it's no good if you're going to argue with

712
00:31:19,800 --> 00:31:22,239
Speaker 2: yourself every morning and actually end up not going more

713
00:31:22,320 --> 00:31:24,640
Speaker 2: than you go because you actually are not a morning person.

714
00:31:24,680 --> 00:31:26,800
Speaker 2: So I think it's really worth in the same way

715
00:31:26,800 --> 00:31:30,720
Speaker 2: of spending time considering what exercise you enjoy doing, think

716
00:31:30,760 --> 00:31:33,280
Speaker 2: of what time of day is best for you, and

717
00:31:33,320 --> 00:31:36,080
Speaker 2: then create the schedule and system to make it easier

718
00:31:36,120 --> 00:31:38,040
Speaker 2: to go. So whether that's making sure you're going to

719
00:31:38,080 --> 00:31:40,360
Speaker 2: meet a friend or you're doing it at a time

720
00:31:40,400 --> 00:31:44,160
Speaker 2: of day that is more appropriate or fits in with

721
00:31:44,200 --> 00:31:47,240
Speaker 2: the schedule. What I do say though, and this is

722
00:31:47,280 --> 00:31:50,080
Speaker 2: relevant for our women listening. And I say women because

723
00:31:50,680 --> 00:31:53,240
Speaker 2: primarily I work with women with this disorder, but it's

724
00:31:53,280 --> 00:31:54,080
Speaker 2: relevant for MENTO.

725
00:31:55,080 --> 00:31:57,160
Speaker 3: We know leand that a number of.

726
00:31:57,080 --> 00:31:59,200
Speaker 2: People who are battling weight issues will have some issues

727
00:31:59,200 --> 00:32:03,520
Speaker 2: with inchillin regular or blood glucose regulation, and what is

728
00:32:03,600 --> 00:32:07,960
Speaker 2: different in their physiology and metabolism is that if you

729
00:32:08,600 --> 00:32:12,680
Speaker 2: have normal glucose regulation and you go and exercise, yes

730
00:32:12,680 --> 00:32:15,000
Speaker 2: you'll be hungry and you should eat, but your glucose

731
00:32:15,120 --> 00:32:17,640
Speaker 2: levels should return to normal fairly quickly. You shouldn't be

732
00:32:17,720 --> 00:32:21,880
Speaker 2: driving extreme hunger. Whereas people with insulin resistance or hormonal

733
00:32:21,920 --> 00:32:24,760
Speaker 2: weight issues. What you may notice is that if you

734
00:32:24,880 --> 00:32:27,640
Speaker 2: exercise and it's been several hours since you've eaten, so say,

735
00:32:27,680 --> 00:32:29,880
Speaker 2: for example, you've eaten lunch and then you go for

736
00:32:29,920 --> 00:32:32,400
Speaker 2: a late afternoon walk, so it's three or four five

737
00:32:32,440 --> 00:32:35,120
Speaker 2: hours since you've had a substantial meal, that if you

738
00:32:35,200 --> 00:32:38,680
Speaker 2: then exercise, you may notice that you have quite significant

739
00:32:38,760 --> 00:32:41,880
Speaker 2: drops in glucose levels and get terrible carbohydrate and sugar cravings,

740
00:32:41,880 --> 00:32:44,240
Speaker 2: which almost prompts over eating, or you feel a bit faint.

741
00:32:44,880 --> 00:32:48,200
Speaker 2: So what I do say with my clients in terms

742
00:32:48,200 --> 00:32:51,760
Speaker 2: of recommendations, if you can manage to go before breakfast, fantastic,

743
00:32:51,800 --> 00:32:53,760
Speaker 2: I like that, but I then would want breakfast within

744
00:32:53,800 --> 00:32:56,800
Speaker 2: an hour or two. But I would prefer if you're

745
00:32:56,840 --> 00:32:59,400
Speaker 2: exercising in the afternoon for it to be after lunch

746
00:33:00,160 --> 00:33:04,160
Speaker 2: or after afternoon tea to help control those blood glucose levels, because,

747
00:33:04,200 --> 00:33:06,240
Speaker 2: for example, if I have a client who hasn't eaten

748
00:33:06,280 --> 00:33:09,000
Speaker 2: since breakfast and they exercise at lunch, they will absolutely

749
00:33:09,000 --> 00:33:12,520
Speaker 2: be likely to overeat through the afternoon and even psychologically

750
00:33:13,240 --> 00:33:16,120
Speaker 2: justify eating more because they've had a session. So I've

751
00:33:16,160 --> 00:33:18,560
Speaker 2: been to the gym, so I can have afternoon tea

752
00:33:18,720 --> 00:33:22,040
Speaker 2: or in the case of late afternoon, so rush home,

753
00:33:22,240 --> 00:33:24,080
Speaker 2: get to the gym, put the clothes on, walk in

754
00:33:24,120 --> 00:33:26,719
Speaker 2: the door at five six o'clock, absolutely ravenous, and overeat

755
00:33:26,720 --> 00:33:29,920
Speaker 2: the homuson crackers. So again, I would prefer my clients,

756
00:33:29,920 --> 00:33:32,640
Speaker 2: particularly those with glucose and insulin issues, to eat their

757
00:33:32,680 --> 00:33:36,719
Speaker 2: afternoon snack that has protein and carbohydrate and then exercise,

758
00:33:37,000 --> 00:33:40,840
Speaker 2: just because I think it helps to prevent overeating that

759
00:33:40,880 --> 00:33:43,400
Speaker 2: can come both psychologically because we think we've made a

760
00:33:43,400 --> 00:33:46,280
Speaker 2: big effort with exercise, but also in real terms. If

761
00:33:46,320 --> 00:33:49,120
Speaker 2: your glucose goes low, you will have that incredible desire

762
00:33:49,480 --> 00:33:51,560
Speaker 2: to just stuff your face to get the glucose back.

763
00:33:51,600 --> 00:33:53,360
Speaker 2: And we've all been there where we've got over hungry.

764
00:33:53,800 --> 00:33:55,720
Speaker 2: But this will be more pronounced for that client group

765
00:33:55,760 --> 00:33:58,480
Speaker 2: that I see who have got often, you know, significant

766
00:33:58,520 --> 00:34:02,200
Speaker 2: weight losses required of ten kilos and they really struggle

767
00:34:02,240 --> 00:34:04,560
Speaker 2: to keep cravings under control. So for that group of

768
00:34:04,560 --> 00:34:07,280
Speaker 2: people in general, you will be better to eat something

769
00:34:07,280 --> 00:34:10,560
Speaker 2: small before you go to prevent that glucose crash and

770
00:34:10,600 --> 00:34:15,960
Speaker 2: not over and preempt that overeating is my experience definitely.

771
00:34:16,040 --> 00:34:18,799
Speaker 1: And you mentioned working out faster than the morning, which

772
00:34:18,840 --> 00:34:21,000
Speaker 1: can work really well for a lot of people, But

773
00:34:21,239 --> 00:34:23,880
Speaker 1: where it wouldn't work so well is if your goal

774
00:34:24,080 --> 00:34:27,520
Speaker 1: is to get stronger and gain some significant muscle mass,

775
00:34:27,560 --> 00:34:29,280
Speaker 1: or if your goal is to hit like a PB

776
00:34:29,520 --> 00:34:31,440
Speaker 1: like you're a runner and you want to run your

777
00:34:31,480 --> 00:34:34,799
Speaker 1: ten KPB or your I don't know, a sprinter and

778
00:34:34,800 --> 00:34:37,280
Speaker 1: the godless to get as fast as possible. You actually

779
00:34:37,280 --> 00:34:38,879
Speaker 1: want to do that with a little bit of fuel

780
00:34:38,920 --> 00:34:41,560
Speaker 1: on board. You don't necessarily have to eat a full meal,

781
00:34:41,840 --> 00:34:43,319
Speaker 1: but you want to do that with a little bit

782
00:34:43,320 --> 00:34:46,120
Speaker 1: of carbohydrate and just a little bit of protein on board.

783
00:34:46,160 --> 00:34:48,479
Speaker 1: So maybe a banana and a touch of almond butter,

784
00:34:48,600 --> 00:34:51,279
Speaker 1: or maybe a milky coffee with a tiny amount of

785
00:34:51,280 --> 00:34:53,920
Speaker 1: protein powder stirred through. So you really want to do

786
00:34:53,960 --> 00:34:55,640
Speaker 1: that with just a little bit of fuel on board.

787
00:34:55,680 --> 00:34:58,920
Speaker 1: Trying to go hard or maximize gains or hit a

788
00:34:58,960 --> 00:35:02,280
Speaker 1: PB an ideally going to be done in a fasted

789
00:35:02,320 --> 00:35:04,920
Speaker 1: sort of empty stomach kind of state. You definitely want

790
00:35:04,920 --> 00:35:06,560
Speaker 1: to do that with just a tiny bit of fuel

791
00:35:06,600 --> 00:35:08,600
Speaker 1: on board. Doesn't necessarily have to be a whole meal.

792
00:35:08,800 --> 00:35:11,480
Speaker 2: Yeah, I work on about ten even twenty grams, so

793
00:35:11,480 --> 00:35:13,400
Speaker 2: a couple of Vita weights or a slice of bread

794
00:35:13,400 --> 00:35:16,000
Speaker 2: for that group. And again, you know, if I have

795
00:35:16,040 --> 00:35:18,480
Speaker 2: clients who have glucose levels, they don't have to have

796
00:35:18,520 --> 00:35:21,279
Speaker 2: a whole banana and sandwich before they go. But you're right,

797
00:35:21,360 --> 00:35:23,160
Speaker 2: just a little bit, even a couple of Vita weeks

798
00:35:23,200 --> 00:35:25,920
Speaker 2: with a siice of cheese, you may find that regulates

799
00:35:25,960 --> 00:35:28,320
Speaker 2: your energy better, so you can exercise and train harder,

800
00:35:28,600 --> 00:35:32,200
Speaker 2: and hence the benefits of exercising at a higher intensity

801
00:35:32,200 --> 00:35:34,759
Speaker 2: outwigh any of the negatives from not going in a

802
00:35:34,800 --> 00:35:38,600
Speaker 2: completely fasted state. So I think we would both agree

803
00:35:38,200 --> 00:35:40,920
Speaker 2: on the best time to exercise is when you're going

804
00:35:41,000 --> 00:35:41,239
Speaker 2: to do.

805
00:35:41,200 --> 00:35:44,080
Speaker 1: It absolutely and consistently. If you're going to go hard

806
00:35:44,080 --> 00:35:46,279
Speaker 1: for two weeks and do seven sessions in a row,

807
00:35:46,280 --> 00:35:47,640
Speaker 1: then you're going to fall off the wagon and do

808
00:35:47,680 --> 00:35:50,560
Speaker 1: nothing for week three and four. You kind of canceling

809
00:35:50,600 --> 00:35:53,239
Speaker 1: each other out. So just start slow, start steady, ease

810
00:35:53,280 --> 00:35:55,880
Speaker 1: yourself into it, and you know, just start with walking.

811
00:35:55,960 --> 00:35:58,360
Speaker 1: That's the first thing I did, you know, postpartum, I

812
00:35:58,360 --> 00:36:00,480
Speaker 1: think around about two three weeks and a lot of

813
00:36:00,520 --> 00:36:02,320
Speaker 1: the pain had died down. I just started walking, and

814
00:36:02,360 --> 00:36:05,360
Speaker 1: I was consistently averaging, you know, ten to fifteen thousand

815
00:36:05,360 --> 00:36:07,439
Speaker 1: steps every single day. I didn't even get back into

816
00:36:07,440 --> 00:36:09,960
Speaker 1: the gym until six months postpartum. I think a lot

817
00:36:09,960 --> 00:36:12,560
Speaker 1: of people were quite shocked by that. I did quite sporadically,

818
00:36:12,600 --> 00:36:14,360
Speaker 1: but then we had a really bad cold, then we

819
00:36:14,440 --> 00:36:17,040
Speaker 1: got COVID and we has started teething, and it was

820
00:36:17,120 --> 00:36:18,839
Speaker 1: like I'd go for a couple of days a week

821
00:36:18,880 --> 00:36:20,080
Speaker 1: and then I'd have a whole week or two of

822
00:36:20,200 --> 00:36:22,200
Speaker 1: But I just found it so hard to create that

823
00:36:22,239 --> 00:36:25,279
Speaker 1: consistency with gym or weight space workouts, and what I

824
00:36:25,320 --> 00:36:27,360
Speaker 1: did do every single day is walking. So I think

825
00:36:27,520 --> 00:36:30,720
Speaker 1: that consistency trumps everything. You've got to find something you enjoy,

826
00:36:30,960 --> 00:36:32,520
Speaker 1: you have to do it at a time of day

827
00:36:32,600 --> 00:36:35,160
Speaker 1: where it's going to work most days of the week,

828
00:36:35,200 --> 00:36:37,920
Speaker 1: and it has to be consistent long term. Alrighty, So

829
00:36:38,160 --> 00:36:40,439
Speaker 1: that brings us to the end of the Nutrition Cash

830
00:36:40,480 --> 00:36:42,800
Speaker 1: for another Sunday. If you haven't done so already, we

831
00:36:42,840 --> 00:36:45,520
Speaker 1: would love if you were to subscribe to the podcast,

832
00:36:45,680 --> 00:36:48,920
Speaker 1: and don't forget our recordings from our live events are

833
00:36:48,960 --> 00:36:52,280
Speaker 1: now available for anybody all around the world to listen

834
00:36:52,320 --> 00:36:55,000
Speaker 1: to if you weren't actually able to attend our recent

835
00:36:55,080 --> 00:36:58,200
Speaker 1: live tour, so just to refresher. The event covered things

836
00:36:58,239 --> 00:37:01,840
Speaker 1: like hormones and insulin resistance, digestion and gut health and

837
00:37:01,960 --> 00:37:04,840
Speaker 1: of course fat loss, the psychology of eating and barriers

838
00:37:04,840 --> 00:37:07,839
Speaker 1: to fat loss as well. The recording is available at

839
00:37:07,840 --> 00:37:12,400
Speaker 1: the nutritioncouch dot com, which is it's seventy nine Australian dollars,

840
00:37:12,520 --> 00:37:14,720
Speaker 1: so I think that's something around I don't know, fifty

841
00:37:14,760 --> 00:37:17,200
Speaker 1: sixty US dollars and even less in terms of pounds

842
00:37:17,239 --> 00:37:19,560
Speaker 1: to be listening from somewhere in the UK, So it's

843
00:37:19,600 --> 00:37:21,880
Speaker 1: available worldwide. You can listen to it in the comfort

844
00:37:21,920 --> 00:37:24,160
Speaker 1: of your own home and you have access to all

845
00:37:24,400 --> 00:37:27,320
Speaker 1: five videos from the presentation as well. Head to the

846
00:37:27,400 --> 00:37:30,239
Speaker 1: nutritioncouch dot com and look under the event tab for

847
00:37:30,360 --> 00:37:30,920
Speaker 1: the recording.

848
00:37:31,160 --> 00:37:31,839
Speaker 3: Have a quick week