Speaker 1: Do you ever think about how much saturated fat you
Speaker 1: consume each day? Back in the eighties and nineties, reducing
Speaker 1: your saturated fat intake was a big focal point of
Speaker 1: different diets and different hallsy eating advice, but in recent
Speaker 1: years this has been replaced by a greater focus on
Speaker 1: the low carb and high protein movement. But it's still
Speaker 1: important that we keep an eye on our saturated fat intake.
Speaker 1: So on today's episode of The Nutrition Couch, we take
Speaker 1: a closer look at saturated fat, why it's not great
Speaker 1: for us, and the foods that we eat that still
Speaker 1: contain plenty of it.
Speaker 2: Hi, I'm leanne Ward and answers you borrow and together.
Speaker 1: We bring you The Nutrition Couch, the weekly podcast that
Speaker 1: keeps you up to date on everything that you need
Speaker 1: to know in the world of nutrition, as well as
Speaker 1: saturated fat. For anyone with a family history of diabetes
Speaker 1: or who may have had gestational diabetes in pregnancy, we
Speaker 1: discuss what this means for your blood sugars moving forward.
Speaker 1: We also have a new protein bread to talk about,
Speaker 1: and our listener question is all about weight loss and
Speaker 1: the signs that you may need a lie. It all
Speaker 1: more help, but to kick us up today, Suzy, we
Speaker 1: are talking about saturated fat. It is one of the
Speaker 1: most well, let's say, one of the most debated nutrients
Speaker 1: in nutrition signs.
Speaker 2: But is it really as bad as you know we.
Speaker 1: Were once told or has it been a little bit
Speaker 1: unfairly demonized. So it's had a lot of media attention
Speaker 1: over the last i'd say a few decades. So today
Speaker 1: we're going to unpack what saturated fat is, what the
Speaker 1: research really shows is and I guess the implications of
Speaker 1: that from our food choices, because it's a very debated nutrient,
Speaker 1: isn't it.
Speaker 3: It is because I think there's been so much focus
Speaker 3: on low carb diets and even sugar going back five
Speaker 3: or ten years, and then more recently high protein, we
Speaker 3: don't talk about saturated fats specifically, and sort of it
Speaker 3: went from being all things low fat in the nineties
Speaker 3: to all about good fats. But what I notice is
Speaker 3: that the idea of convenient diet theories for you slips
Speaker 3: in and so we now just group any fat together.
Speaker 3: Oh it's good fat, but we forget that good fat
Speaker 3: really is just limited to a very small handful of
Speaker 3: foods with literally no processed foods. So for example, if
Speaker 3: you consumed each day a serving or two of extra
Speaker 3: vergin olive oil, a handful of nuts, and some oily fish,
Speaker 3: you would literally have all of the fat you required
Speaker 3: for a day. So that means very little red meat,
Speaker 3: that means very little cheese, that means low fat, reduced
Speaker 3: fat dairy foods, and that means literally no treats. But
Speaker 3: in our diet we get it wrong because in Australia
Speaker 3: we know the highest sources of saturated fat are from
Speaker 3: faty meats, dairy foods, and then discretionary foods. So this
Speaker 3: is the biscuits, the cakes, the pastries, the treats, and
Speaker 3: we all love a treatly am, But if you run
Speaker 3: your fat ratios. So it's recommended from a public health
Speaker 3: perspective for saturated fat to be less than ten percent
Speaker 3: of total calorie intake, and overseas is less than seven percent.
Speaker 3: So we're actually quite liberal. Now if we then extrapolate
Speaker 3: that bad and have a look at well a small
Speaker 3: female might need sixty maybe eighty grams of fat per
Speaker 3: day if we're aiming for equal fat ratios of saturates.
Speaker 3: Tomnos to Polly's that one to one to one fat ratio.
Speaker 3: You're looking at maximum twenty to thirty grams of saturated fat,
Speaker 3: which isn't very much like Keep in mind, if you
Speaker 3: have dairy and cheese, you're probably getting three to five
Speaker 3: grams saturated fat a serve of meat, and even sort
Speaker 3: of lena mates, even something like salmon is going to
Speaker 3: give you some saturated fat, and even olive oil will
Speaker 3: give you some. So then you're up around ten. You know,
Speaker 3: once you're going for chocolate and things like that once
Speaker 3: a day, you're easily getting to twenty grams, if not more.
Speaker 3: And that's what I think that we forget. It's still
Speaker 3: important for the health of our cell that we keep
Speaker 3: our overall in take controlled. And it made me think
Speaker 3: of this actually looking at the snap bar section of supermarkets,
Speaker 3: and we spoke about this a few weeks ago, in
Speaker 3: this increasing number of snap bars, protein bars, nut bars,
Speaker 3: musubars that have got a chocolate coating. Because to make
Speaker 3: that chocolate coating, you're either using a dairy so you're
Speaker 3: using milk fatines or in more common examples, you're using
Speaker 3: vegetable fat. They're highly saturated. So what happens is in
Speaker 3: these lower car products or in a chocolate type music bar,
Speaker 3: you can be getting five eight grams of saturated fatness
Speaker 3: single bar, and that is where your levels might be
Speaker 3: going upwards a forty to fifty per day. And if
Speaker 3: you've got sort of higher blood cholesterol levels, if you're
Speaker 3: trying to lose weight, if you've got diabetes, if you're
Speaker 3: trying to optimize your cell help, that is just way
Speaker 3: too high and saturated fat. So a quick recommendation I
Speaker 3: give to clients is we like it to be less
Speaker 3: than three percent total saturated fat. So if you look
Speaker 3: at a nutrition panel, and actually we're in the process
Speaker 3: of updating our product guide, so we're going to have
Speaker 3: that out in a month or two with our sort
Speaker 3: of top products revised. But this will make it easier
Speaker 3: for listeners. But if you're looking at the nutrition label,
Speaker 3: you want the saturated fat to be less than three
Speaker 3: percent or less than three grams per hundred but perserve
Speaker 3: of food, if something had more than say three maybe
Speaker 3: five grams saturated fat, I'd be concerned because generally in
Speaker 3: processed foods, that's way too high. And just keep in
Speaker 3: mind you've gotten twenty maximum thirty a day to play
Speaker 3: with and as soon as you're having cakes, biscuits, pastries
Speaker 3: and anything with butter, full cream dairy. Some of the
Speaker 3: yogurt cleann have got quite a lot if they're still
Speaker 3: full cream or they're adding cream into it, so it
Speaker 3: does still sneak in and I think people would be
Speaker 3: actually surprised how much they're actually having.
Speaker 1: Yeah, all the coconut based yogurts as well are quite
Speaker 1: high in saturated fat. Because you mentioned that saturated fat
Speaker 1: is predominantly found in our animal products, so our butter,
Speaker 1: our cheese, our foddy cuts of meat, but it's also
Speaker 1: in a lot of our tropical oil, so our coconut oil,
Speaker 1: our palm oil.
Speaker 2: And a big I.
Speaker 1: Guess indication of is that if that food contains saturated fat,
Speaker 1: saturated fat is solid at room temperature. So if you've
Speaker 1: ever made a dish with say mince meat or something,
Speaker 1: and then you put it in the fridge over night,
Speaker 1: Mum when we were growing up, used to always make
Speaker 1: spaghetti boone's put it in the fridge and we'd heat
Speaker 1: that up if she was working late or something in
Speaker 1: the next day. And whenever I took the lid off
Speaker 1: the mince container, it always had this like layer of
Speaker 1: fat over the top of it, and I remember Mum
Speaker 1: always saying to me, get a spoon and scoop it off.
Speaker 1: I must have only been young, but I always remember this,
Speaker 1: even growing up when I moved out of home and
Speaker 1: cook for myself. If ever I made mince and you know,
Speaker 1: the next day, I'd always scrape off the fat from
Speaker 1: the top. And I never knew it at the time,
Speaker 1: But that's the saturated fat because it's solid at room temperature,
Speaker 1: so it's a really good I guess key point for
Speaker 1: listeners to remember is that saturated fat is solid at
Speaker 1: room temperature. So if you're getting any of these bars,
Speaker 1: these low sugar, low carb, even these chocolate kind of
Speaker 1: type musically bars, the chocolate's not melting off it because
Speaker 1: there's a you know, significant amount of saturated fat in
Speaker 1: the product to keep it solid at room temperature. And
Speaker 1: it's very different to unsaturated fats, which we want more
Speaker 1: of in our diet, our olive oil, our nuts, our seeds.
Speaker 2: They're very different.
Speaker 1: They're saturated and the unsaturated fats. And where it got
Speaker 1: I guess saturated fat got quite a bat of rep
Speaker 1: was in the early you know, the sixties and seventies,
Speaker 1: and eighties. Even the early research really linked sat threaded
Speaker 1: fat to high cholesterol and heart disease.
Speaker 2: So there was a huge.
Speaker 1: I think it was like a global really not just Australia,
Speaker 1: a global public health campaign guidelines to really reduce saturated fat, saying,
Speaker 1: you know, people are getting more heart disease, they're getting
Speaker 1: high cholesterol because we're consuming too much satreaded fat. But
Speaker 1: over time what happened is people were replacing They weren't
Speaker 1: replacing sach treaded fats with more fruits and veggies and legumes,
Speaker 1: they were replacing it with refined carbohydrates. So over time,
Speaker 1: what we sort of know now on what the current
Speaker 1: research and the current meta analysis show us now is
Speaker 1: that replacing sach treaded fat with refined carbs is not
Speaker 1: a good thing for our health, and it's certainly not
Speaker 1: a good thing for our waistline or our blood sugars.
Speaker 1: But what we want to do is replace sat treaded
Speaker 1: fat with polly unsaturated fats, so those found in olive oil,
Speaker 1: fatty fish like salmon, sardines, nuts, and seeds. And we know,
Speaker 1: certainly Susie and I are always saying to our clients
Speaker 1: more of these polyunsaturated fats in our diet. Everybody wants
Speaker 1: to eat a ton of the saturated fats, the trans
Speaker 1: fats and the monos, but we're not getting in enough
Speaker 1: of these poly unsaturated fats. So saturated fat can still
Speaker 1: raise dietary cholesterol l LDL cholesterol, which is our quote
Speaker 1: unquote bad cholesterol. But it is the full dietary pattern
Speaker 1: that matters. As Susie said, if you have a very
Speaker 1: whole food based diet, if you're you know, consuming a
Speaker 1: handful of nuts, you're having olive oil on your meals,
Speaker 1: you're having lean protein veggie, you sauce the whole grains
Speaker 1: for dinner.
Speaker 2: Your meals are very very balanced.
Speaker 1: It's not really an issue if you have a little
Speaker 1: bit of saturated fat in your diet. But if you
Speaker 1: are having full green milk and all your coffees, you're
Speaker 1: having bree and the cheese platters on the weekend, You're
Speaker 1: having a couple of wines on the weekend, You're getting
Speaker 1: your pastry when you go out and get your coffee
Speaker 1: a couple of times a week, you're having the office biscuits,
Speaker 1: and then you tucking into the chocolate after dinner. This
Speaker 1: is where it's very very easy for the saturated fat
Speaker 1: intake to become a little bit too much in our diet.
Speaker 2: So it's not just the dairy.
Speaker 1: And the dairy is a funny one because the current
Speaker 1: research really shows us that it's more of.
Speaker 2: A neutral fat.
Speaker 1: So although it is still classified as a saturated fat,
Speaker 1: I don't really have an issue of my clients want
Speaker 1: to have full fat dairy. If they're hard on their
Speaker 1: coffee must being made with four cream milk.
Speaker 2: I don't have a problem with that.
Speaker 1: But I am trying to reduce the process red meats
Speaker 1: in their diet, the salami, the bacon, the chizzo. I'm
Speaker 1: trying to replace the fatty cuts of meat like the
Speaker 1: lamb chops, the you know, the fatty cuts of beef,
Speaker 1: and really swap that for leaner protein sauces. Chicken skin's
Speaker 1: another one that has a high amount of saturated fat.
Speaker 1: So often I'll say to my lady's chicken breast is fine,
Speaker 1: but I don't really want.
Speaker 2: Them consuming the skin.
Speaker 1: And often it's the coconut and the palm oils, which
Speaker 1: a lot of people don't realize are found in a
Speaker 1: lot of the vegan based products as well. As Susie said,
Speaker 1: the low car products a lot of granolas these days,
Speaker 1: even some peanut butters and some nut butters are mixed
Speaker 1: with a bit of coconut and palm oil as well,
Speaker 1: and significant amounts in imported sort of those more ultra
Speaker 1: process package snacks as well, So it absolutely sneaks in
Speaker 1: everywhere in our diet. But as Susie said, the goal
Speaker 1: from a national health guideline is less than ten percent
Speaker 1: of your total energy intake coming from saturated fat each day,
Speaker 1: and that's very, very easy to achieve. So it is
Speaker 1: a good thing to pretty nice reminder just to take
Speaker 1: a step back and look at your overall diet and
Speaker 1: really see how much is creeping in unintentionally each week,
Speaker 1: because from the majority of us, it is actually far
Speaker 1: more than ten percent of your total diet.
Speaker 3: True, And I just had a little look. So a
Speaker 3: twenty five gram serve of Cabri dairy milk has got
Speaker 3: almost five grams of saturated fat. So that's where if
Speaker 3: you're having a roll or two of chocolate, you're probably
Speaker 3: getting closer to ten. And as we know, once you start,
Speaker 3: you can't stop. A chocolate type musically bar that's got
Speaker 3: a coating will have at least say three grams per bar,
Speaker 3: as I said, even up to eight, and when I
Speaker 3: look per one hundred, they're coming in at about nine,
Speaker 3: so they're well over that three percent level that would
Speaker 3: be a healthy product. And that's where we run into
Speaker 3: this idea of the healthy masquerade sort of healthy product's
Speaker 3: been shown around as healthy a snaps that when you
Speaker 3: take a closer look, they're much higher and the same
Speaker 3: often with the low carb protein bars. You know, they're
Speaker 3: sort of in the gym set again because you've got
Speaker 3: to make them out of something, you know, and so
Speaker 3: you need some fat to bind it. And I just
Speaker 3: wanted to get because I do find bacon and processed
Speaker 3: meat still slips in a lot, Like let's be honest,
Speaker 3: on a Sunday morning, we like a B and E
Speaker 3: and then you're getting the fat from It's often they're
Speaker 3: using a spread on the bread plus a fatty sausage
Speaker 3: at Bunnings. But I just want to have a quick
Speaker 3: look at a bacon because I do find some of
Speaker 3: those my clients are eating bacon a couple of times
Speaker 3: a week.
Speaker 2: I'll just mentioned quickly.
Speaker 1: Pastries is a big one where a lot of saturated
Speaker 1: and trans fat slips in. Like I had a client
Speaker 1: and she just asked me a question and she was like, look,
Speaker 1: I'm at this place and this is all they've got
Speaker 1: an offer is the spinach and fatter.
Speaker 2: And she was just genuinely curious.
Speaker 1: She's like, is this spinach and fetter pastry a better option?
Speaker 1: And I said to her, look, actually rather you had
Speaker 1: something with a bit of protein in it, because you know,
Speaker 1: we know protein is good for metabolic heales. That helps
Speaker 1: us the tidy. But it's those things where a lot
Speaker 1: of these pastries do slip in. Whether they're the sweeter
Speaker 1: type pastries that you might have, you know, a blueberry
Speaker 1: danish or something, or your croissant when you're getting your coffee,
Speaker 1: or it might be more of a savory type pastry.
Speaker 1: It's a sausage roll, it's a spinach and fetter pastry.
Speaker 1: They do tend to slip in quite a lot, particularly
Speaker 1: if you are someone that goes to a lot of
Speaker 1: like catered morning teas. You know, they often slip in
Speaker 1: with the office the office catering as well, but also
Speaker 1: on the weekend, if you're at the kid's soccer game,
Speaker 1: if you're taking you know if you're off to the
Speaker 1: footy on the weekend, those commercial baked goods and pastries
Speaker 1: are where a lot of saturated and trans fat as
Speaker 1: well does tend to slip in easily into our diets,
Speaker 1: and that's where it can easily take us over that
Speaker 1: total ten percent intake for the day.
Speaker 3: True, I just had to look at a server bake
Speaker 3: in fifty grams. It's got four grams of saturated fat.
Speaker 3: So yeah, I think it's good. Good to have a
Speaker 3: rough reference. So you're looking about twenty maybe thirty a day,
Speaker 3: probably closer to twenty, So just do a quick scan
Speaker 3: and particularly if you do have a high risk of
Speaker 3: blood cholesterol. Now, I had this conversation with a client
Speaker 3: who eats really well. She's very slim and still has
Speaker 3: high cholesterol. Sometimes genetically we will still have high cholesterol
Speaker 3: no matter what we eat. But from a health perspective,
Speaker 3: there's only benefits that come from keeping such tad of
Speaker 3: that controlled in the diet, because it does work in
Speaker 3: a synergistic way with all the types of facts when
Speaker 3: it comes to reducing information. But generally speaking, from there's
Speaker 3: only benefits that will come from keeping that level under
Speaker 3: control and that's those key foods. But yeah, anything over
Speaker 3: say three grams is served definitely in supermarket is one
Speaker 3: to look for healthier, lower saturated fat alternatives. All right,
Speaker 3: lenne Well, I had a couple of clients this week
Speaker 3: and assessing their medical history, and that, of course, is
Speaker 3: the benefit of seeing and working with a dietitian is
Speaker 3: that you get that holistic health advice looking at your
Speaker 3: total risk for a number of disease states. And I
Speaker 3: was actually quite surprised because I had a very sort
Speaker 3: of a girl who she does want to lose some weight,
Speaker 3: but she wasn't a massive frame. But she came to
Speaker 3: me because she was planning another pregnancy and she had
Speaker 3: had gestational diabetes in her first pregnancy, And straight away
Speaker 3: I was like, oh, you've made the right decision in
Speaker 3: us proactively managing this, because any listeners may not be
Speaker 3: aware that if you had gestational diabetes in pregnancy or
Speaker 3: there is a fount the history of type two diabetes,
Speaker 3: you have an extremely high risk of developing diabetes in
Speaker 3: your future, no matter how healthy you are, because basically
Speaker 3: it's a genetic issue and you are programmed to have
Speaker 3: issues with BLOGI post control very early, so if you've
Speaker 3: had that PCOS that specifically gestational diabetes, it is a
Speaker 3: sign that you are at really high risk. And if
Speaker 3: I had unlimited health, fundingly, and I would encourage any
Speaker 3: female who've had gestational diabetes to be proactively managing blu
Speaker 3: plost levels immediately after pregnancy, not waiting until they had
Speaker 3: into resistance and eventually type two. So I think it's
Speaker 3: one of the best preventative strategies we can use to
Speaker 3: prevent diabetes long term. And it's not to be thought
Speaker 3: of as sort of weakness in lifestyle choices or you've
Speaker 3: eaten badly. It's nothing to do with that. It's purely
Speaker 3: genetic and that's why some people who can be really
Speaker 3: overweight don't have diabetes. It's not purely dependent. You have
Speaker 3: to have the genetic predisposition, which is why whether it's
Speaker 3: a family member, even someone with thyroid dysfunction, but certainly,
Speaker 3: if you know your sister, you know how gestational, I
Speaker 3: would be proactively preventing and taking active step to prevent
Speaker 3: that type two straight after that pregnancy, whenever you sort
Speaker 3: of recover from your baby and work with an endocrinologist
Speaker 3: or a very good GP. So yeah, I just want
Speaker 3: to have a little chat about blood gluepost levels through
Speaker 3: the lifespan and what are the key things we can
Speaker 3: do to manage them, particularly if you do have that
Speaker 3: family history. So there's a few key pieces of research
Speaker 3: which are beneficial when it comes to blood gluepos control.
Speaker 3: And I think it's interesting because there's of course the
Speaker 3: Blue Post Goddess who does a lot of work on
Speaker 3: social media, and she's also heavily criticized by a number
Speaker 3: of health professionals because she doesn't always necessarily explain that
Speaker 3: blood glue post regulation issues are often or significantly a
Speaker 3: genetic component. So the average person monitoring blood gluepost levels,
Speaker 3: it's not something we all should be doing naturally. We
Speaker 3: should be regulating gluepos quite well. It's just certainly something
Speaker 3: for you if you're at higher risk because of those
Speaker 3: genetic links, or have had gestation or some key things
Speaker 3: that I would be doing early on. So the first
Speaker 3: thing I'd be doing is on an annual basis, I
Speaker 3: would be monitoring your HbA one C levels and if
Speaker 3: you are struggling or no she's seeing your weight is increasing,
Speaker 3: or if your waste measurement is over ninety centimeters, I
Speaker 3: would certainly be pushing if it's not being proactively managed
Speaker 3: for a gluepose tolerance test with insulin to see if
Speaker 3: your insulin levels are high in the background, because about
Speaker 3: ten years before full blown type two diabetes, insulin levels
Speaker 3: will be raised and some cases you may need medication,
Speaker 3: or even just being aware of it will mean that
Speaker 3: you instantly can make some diet adjustments. See a dietitian
Speaker 3: zen endocrinologist for the right advice. So you don't want
Speaker 3: to wait until your gluepose is elevated. You want to
Speaker 3: manage it when your insulin is high and for an
Speaker 3: assessment of that. Truly, you should be getting a gluepost
Speaker 3: tolerance test. Doctors don't like to do it. It's expended
Speaker 3: if it's intense, but if you're at high risk, if
Speaker 3: both parents have got type two diabetes, if you've got
Speaker 3: a high waste measurement, if you had gestation, or I
Speaker 3: would be pushing for that because as soon as it
Speaker 3: starts to creep up is a sign I would be
Speaker 3: proactively managing it. So that's the first The next thing
Speaker 3: is creating space in between meals. So one of the
Speaker 3: key things that disrupts glucose regulation is that we flood
Speaker 3: the cell with glucose or food too often. So for example,
Speaker 3: we have a coffee with milk when we get up,
Speaker 3: and then an hour later we have our toes with eggs,
Speaker 3: and then an hour or two later we have another
Speaker 3: coffee with milk, and then we have a piece of fruit,
Speaker 3: and we never have two, three, even four hours in
Speaker 3: between any food stimulus. And that for someone who has
Speaker 3: glucose regulation issues, will continually be spiking your glucose, driving
Speaker 3: over eating, but also putting a lot of pressure on
Speaker 3: insulin and glucose in the cell. So you want to
Speaker 3: create that space in between eating occasions of at least three,
Speaker 3: if not four hours to allow glucose levels to return
Speaker 3: to normal. The third thing I would be suggesting is
Speaker 3: that you try food sequencing as a default pattern of
Speaker 3: eating because that helps the cell and insulin and food sequencing,
Speaker 3: which we have covered on the podcast, So have a
Speaker 3: search in the show itself to go back for a
Speaker 3: whole episode covering that. But just basically means eating your
Speaker 3: nutrients in a specific order. So as part of a
Speaker 3: mixed meal, you would be encouraged to eat the vegetable
Speaker 3: and fiber component first, followed by the protein and followed
Speaker 3: by any carbohydrate. So if you had a dinner plate
Speaker 3: with steak, veggies, and salad, we would say eat the
Speaker 3: salad first and any veggies, then have the steak, and
Speaker 3: then have potato because that helps the cell to manage
Speaker 3: the gluepost levels better and there is evidence for that
Speaker 3: it's a small level, but still not insignificant. And the
Speaker 3: fourth thing I would be encouraging those people that group
Speaker 3: specifically to do. Mind you, these are patterns that aren't
Speaker 3: bad for any of us, but specifically for that high
Speaker 3: risk group. Whenever you can move after a meal, that
Speaker 3: is the best thing you can do because that instantly
Speaker 3: made the body work harder in clearing blueposts. That in
Speaker 3: turn means you need less insulin, and the less insulin
Speaker 3: the better it is for our sell help. So rather
Speaker 3: than having a big meal at night and then sitting
Speaker 3: down and watching TV, the best thing you can do
Speaker 3: is clean up after dinner, or take the dog out
Speaker 3: for a walk around the block. Or if you're working
Speaker 3: at home and you're able to eat your lunch at
Speaker 3: your desk at eleven thirty twelve and then use your
Speaker 3: lunch break to go for a walk You're always better
Speaker 3: to eat and then move if you're juggling blueclose levels
Speaker 3: because it will stop your levels going low and having
Speaker 3: sugar craving. But it will also help to naturally regulate
Speaker 3: your level's best. But you want to be onto it.
Speaker 3: And if anyone's listening, who you've got a girlfriend, a
Speaker 3: family member who did have gestational or are strong family history,
Speaker 3: these are strategies I would be planning now, and I
Speaker 3: would want to know what your HbA one C is
Speaker 3: doing now because if it slowly starts to increase, that
Speaker 3: is an active sign. You need to proactively manage it.
Speaker 3: Because in this day and age, we're busy, we're not
Speaker 3: great at preventative health. We tend to wait until and
Speaker 3: many doctors still will wait until you've full blown intional
Speaker 3: resistance or diabetes before managing it. If you're at high
Speaker 3: risk actors, if you've got it, and you will ultimately
Speaker 3: prevent it because trying to manage it, especially young, is
Speaker 3: not great for your self health and longevity long term.
Speaker 2: There's anything more I can we out there? You cover
Speaker 2: that very nicely, season.
Speaker 3: I think my concernedly, Anne, I can't tell you how
Speaker 3: many girls I've seen in my career who have had
Speaker 3: gestational and haven't been told at what high risks they
Speaker 3: are of getting tyed to and they needed to. In
Speaker 3: many cases, they can be on preventative medication then and
Speaker 3: they will never get it. They won't gain weight, and
Speaker 3: I'm sort of it makes me annoyed that they're not
Speaker 3: told that once they've had their baby. So, as I said,
Speaker 3: you don't need to. I think there's a lot of
Speaker 3: guilt around it. I think people think they've done the
Speaker 3: wrong thing. You know, it's you know, they've eaten badly,
Speaker 3: they haven't been good. It's not about being good. These
Speaker 3: are genetic predispositions, and lifestyle makes it difficult. Busy women
Speaker 3: don't always have the privilege of an hour to exercise
Speaker 3: a day. You know, we're doing the best we can,
Speaker 3: particularly when you're in your thirties and forties and in
Speaker 3: that var tex of kids and work and family. There's
Speaker 3: nothing to feel guilty about. This is about proactive, similar
Speaker 3: to the movement of managing Perry now and proactively moving
Speaker 3: forward with positive aging. This is simply at something we
Speaker 3: know you're at higher risk, so let's manage it and
Speaker 3: take control of it early, so spread the word, because
Speaker 3: I think there's a lot of guilt that comes from
Speaker 3: women as well around their health one.
Speaker 1: Hundred percent, and for so many women it is really
Speaker 1: it just comes down to bad luck. It is genetics,
Speaker 1: It is a bit of a hormone mix, It is
Speaker 1: what it is. If you end up with citestational diabetes,
Speaker 1: be proactive in managing that, like Susie said, But I
Speaker 1: also think there is a responsibility from our healthcare providers
Speaker 1: to let women know that a lot of them will
Speaker 1: end up with diabetes eventually if it is not proactively
Speaker 1: managed early. So don't wait for you to become eventually diagnosed.
Speaker 1: Actually jump onto that and do it early. And it
Speaker 1: is not a failure on anybody's behalf. If you end
Speaker 1: up needing medication to help regulate your bloodgical levels, that
Speaker 1: does not mean that you failed. It does not mean
Speaker 1: that you did the wrong thing. It is simply that
Speaker 1: sometimes bodies need a little bit of assistance to do
Speaker 1: what they need to do. And sometimes that's a hormonal thing,
Speaker 1: sometimes it's a genetic things. Sometimes it just is what
Speaker 1: it is. So don't ever feel like it's a failure
Speaker 1: to need a little bit of medication or need a
Speaker 1: little bit of medical interventional dietetic help for assistance, because
Speaker 1: this is what dietitians are trained for, Susie, and Susie
Speaker 1: of course specializes in that. I've got a few dietitians
Speaker 1: that work on my team that specialize in terms of
Speaker 1: blood sugar regulation issues. So it's always, always, always going
Speaker 1: to be beneficial for you to link in with some
Speaker 1: professionals early on and know what you need to do
Speaker 1: before it almost becomes too late, because once you've got
Speaker 1: you know, full blown diabetes, it is a lot harder
Speaker 1: to do a lot of these lifestyle interventions and to
Speaker 1: have them have as much of an impact as if
Speaker 1: you're jumping on them and doing them early.
Speaker 3: True, very true.
Speaker 2: All right, Well, our.
Speaker 1: Next segment is on high protein breads and following on
Speaker 1: from our potty last week about talking about ultra process foods.
Speaker 1: So a lot of these products in the supermarket are
Speaker 1: sort of between processes and ultra process foods, and we've
Speaker 1: got one today which I would say is probably the
Speaker 1: definition of an ultra process Yes, an ultra processed food.
Speaker 1: It's got some emulsifiers in their own stuff, but it
Speaker 1: is the case where sometimes they can be a benefit
Speaker 1: to some people's dyes, and other times people are better
Speaker 1: with more, you know, whole food based products. So a
Speaker 1: lot of these products that are by definition high protein,
Speaker 1: low carb, they've been I guess manipulated, for lack of
Speaker 1: a better word, buy food companies to create products that
Speaker 1: the market demands or that the consumer demands, and these
Speaker 1: higher protein breads and higher protein wraps certainly they fall
Speaker 1: under that definition. The market or consumers have basically created
Speaker 1: the demand for them because we know protein is important,
Speaker 1: we know it's very trendy. But you know, we've got
Speaker 1: to draw the line somewhere, Susie, Do we need protein
Speaker 1: in our chips? Do we need protein in our chocolate? No,
Speaker 1: We've got to draw the line somewhere. But bread and
Speaker 1: wraps are things that people tend to eat very regularly.
Speaker 1: So are they a daily addition to people's dyes? Are
Speaker 1: they a weekly addition to people's dyes? Do people need them?
Speaker 2: Should they just be.
Speaker 1: Having good old, regular quote unquote normal bread. So let's
Speaker 1: take a look. So today we've got the Coal's high
Speaker 1: protein bread. Now this is available where Susie's in Sydney.
Speaker 1: I can't see it available where I am in Brisbane.
Speaker 1: Or at my local supermarkets. I actually haven't seen it before,
Speaker 1: so it may be a little bit location dependent. It's
Speaker 1: not I thought it was brand new, but Susie said
Speaker 1: it's been around for a while. It's the Coal's High
Speaker 1: Protein Loaf. Now for context, we've reviewed the coals eighty
Speaker 1: five percent lower carb high protein loaf before. That's different.
Speaker 1: That's in like an orange packaging. This one's in a
Speaker 1: black that perform packaging and it's the high protein loaf.
Speaker 1: So it's seven fifty gram So it's a little bit
Speaker 1: confusing because the name of it is very similar to
Speaker 1: the other one that we've reviewed, but the big difference
Speaker 1: is the other one we've reviewed is low carb. This
Speaker 1: one actually is what you call similar to the texture
Speaker 1: and composition of normal bread, but it's a higher protein bread.
Speaker 1: So ingredient wise, we'll start with that. The first ingredient
Speaker 1: is wholemeal wheat flour, so forty eight percent, so basically
Speaker 1: half of that lof loaf is wholemeal wheat flour and
Speaker 1: that flour is fortified with thybon and folic acid, which
Speaker 1: a lot of our grains are within Australia as well.
Speaker 1: Just to give people that extra boost of nutrients. Next
Speaker 1: ingredient is water, wheat, gluten, soy protein isolate, which is
Speaker 1: how they're getting additional protein in that product. They're using
Speaker 1: soy protein isolate. There's also yeast, vinegar, iodized salt, canola oil,
Speaker 1: some natural preservatives, some soy flour, some emulsifiers. There's one, two, three,
Speaker 1: three different types of mulsifiers in there, and an enzyme
Speaker 1: in there being wheat, so obviously not a gluten free product.
Speaker 1: It also contains soy as well for anybody with allergens
Speaker 1: now per serving, So two slices of bread ten point
Speaker 1: nine grams of protein. So if you compare it to
Speaker 1: a normal wholemeal loaf, yes, it has more protein in it.
Speaker 1: Correct me if I'm wrong, Souzy, But two slices of
Speaker 1: a normal holemeal loaf would be two three grams of protein,
Speaker 1: so it is significantly higher if you are comparing it
Speaker 1: to a really great quality bread. Zusine and I both
Speaker 1: really enjoy not spa at all. We just enjoy the brand,
Speaker 1: the berg and soylin loaf. Couple of slices of that
Speaker 1: is like eight to ten grams of protein, so that
Speaker 1: is all coming from the seeds in it. So This
Speaker 1: is certainly higher, but not as high as the previous
Speaker 1: low carb loaf we've reviewed, which has I think from memory,
Speaker 1: about twenty grams of protein and two slices, so per
Speaker 1: serving two slices in this one is twenty five point
Speaker 1: eight grams of carbohydrate, so more similar to a standard
Speaker 1: loaf of wholemeal bread, given that it's got about a
Speaker 1: serve of carbohydrate in there kilodyl wires seven hundred and
Speaker 1: forty kilodules, roughly about one hundred and seventy calories for
Speaker 1: two slices.
Speaker 2: Overall fat total.
Speaker 1: Is one point nine to nine grams, so just less
Speaker 1: than two grams, with only about point five of that
Speaker 1: being saturated fat, and that's coming from I think there
Speaker 1: was a little bit of additional.
Speaker 2: Oil in the canola oil, I think. And then what
Speaker 2: have I got left? Fiber?
Speaker 1: Dietary fiber five point four grams for two slices, which
Speaker 1: is pretty good for a bread, and about three hundred
Speaker 1: milligrams of sodium for two slices, which I would say
Speaker 1: is fairly standard for bread. Most breads and cereals have
Speaker 1: some atted sodium in there. So what do I think overall?
Speaker 1: I think it's very comparable to a normal whole meal loaf.
Speaker 1: It probably has a couple of extragrams of fiber and
Speaker 1: certainly about double the protein in a normal whole meal loaf.
Speaker 1: But could you have a slice or two of this
Speaker 1: with a bit of peeb or a bit of jam
Speaker 1: and butter. No, it's not enough protein for the average
Speaker 1: male or female to need at breakfast time. Most of
Speaker 1: us needs upwards of twenty grams of protein ideally, probably
Speaker 1: closer to thirty grams, particularly if breakfast is out our
Speaker 1: meal after exercise. Like myself, I'm a morning exerciser. Breakfast
Speaker 1: is generally my first meal of the day. I'm aiming
Speaker 1: for about thirty grams of protein, ideally to control blood
Speaker 1: sugar regulation to help replenish my muscles. So for me,
Speaker 1: it's a funny one like I probably wouldn't recommend it
Speaker 1: for my clients because it's giving me a couple of
Speaker 1: extra grams of protein. But I would still need some
Speaker 1: Cottish cheese, some eggs, some smoked salmon, something with that.
Speaker 1: A slice of this with a bit of pinut butter
Speaker 1: and a protein shake on the side, I would still
Speaker 1: need more protein to get this up over the line.
Speaker 1: For what I want myself and my clients having. I
Speaker 1: don't know, how do you feel about it? I'm sort
Speaker 1: of like, yeah, it's fine, but you're probably paying a
Speaker 1: premium price for it. It doesn't have the price on
Speaker 1: my five bucks five dollars. Okay, So that's fairly standard
Speaker 1: in terms of a loaf of bread. I guess maybe
Speaker 1: not the the home brand varieties, but if you look
Speaker 1: at you know, the country Life and the what is
Speaker 1: it Baker's, you know, five dollars is fairly standard for
Speaker 1: a loaf of bread these days.
Speaker 3: I'm like you, it's middle it's middle ground.
Speaker 2: Yeah, it's not amazing, but.
Speaker 3: I would use it if I had a child, not child,
Speaker 3: even a teenager who wouldn't eat grain bread? Who because
Speaker 3: it's actually would I buy this product?
Speaker 2: No?
Speaker 3: Is it a bad product? No? You know, it's middle ground.
Speaker 3: It's like, you know, the higher fiber whole meal bread,
Speaker 3: like the wonder white hole meal. Again, like it's not
Speaker 3: my top bread, but it's okay, it's better than white bread. Now,
Speaker 3: just I've just had a quick look. Now, you know,
Speaker 3: Leanne and I we're not sponsored by certain brands, and
Speaker 3: we will always declare if we are. And I times
Speaker 3: might do an endorsement for a certain product, but this
Speaker 3: is just cold. I will always say burg and soliin
Speaker 3: say is the best bread in the supermarket, and it
Speaker 3: has been for twenty years. And the reason is I've
Speaker 3: just had to look at it. Leanne two slices of
Speaker 3: soilin bread's got twelve grams of protein and six grams
Speaker 3: of fiber less sodium. And this is all naturalists. It's
Speaker 3: got twenty two percent grain like it is so nutritionally superior.
Speaker 3: It changed the industry when it came out. But it's
Speaker 3: not for everyone. It's not great as a bread. It's
Speaker 3: better toasted, Like my kids actually eat it as bread,
Speaker 3: but not everyone would. So it's pros and cons. But
Speaker 3: nutritionally it's got the added benefit of the good fats
Speaker 3: because it's got the whole grain and seed, which is
Speaker 3: what this coals bread does not have. You're not getting
Speaker 3: a good fatty acid ratio because you're not getting those
Speaker 3: those whole grains in there. So yeah, it's never going
Speaker 3: to be as good as whole grain bread. It's it's okay.
Speaker 3: It offers some protein, you know, as I said, it's
Speaker 3: a middle ground. It's better than a white bread. It's
Speaker 3: it's probably slightly better than some of the higher fiber types,
Speaker 3: but only slightly. And it does have those attitudes, things
Speaker 3: like the preservatives and the monsifiers that something like the
Speaker 3: bourbon doesn't have. So I'm kind of torn as well,
Speaker 3: you know. It's sort of that middle ground for me. Whereas, yeah,
Speaker 3: the gold standard. The reason where it's always dieticians generally
Speaker 3: will always go for the bourbon, soylmbits the standout bread
Speaker 3: is that nutritionally it is far superior. Now I've noticed
Speaker 3: that Helga's also have a similar mix to this bread,
Speaker 3: So Helgers have got it's not low carb, but it's
Speaker 3: lower carve, which is confusing in terms of marketing anyway.
Speaker 3: I think so Helga's have got a lower car variety
Speaker 3: with grains and seeds, so that is good, and I
Speaker 3: think they've got one that is similar just to Wholy. Also,
Speaker 3: it sort of sits in that range of being slightly
Speaker 3: lower in carb but not low carve. So yeah, I
Speaker 3: think if you like it. I wouldn't probably it wouldn't
Speaker 3: be on my meal plans, but I wouldn't be dead
Speaker 3: against it if someone liked it, And particularly with teenagers,
Speaker 3: it can be a way for them to get some
Speaker 3: extra a higher level of protein than say just a
Speaker 3: whole meal bread. And it's sort of comparable in price.
Speaker 3: And I think the text is probably quite good, whereas
Speaker 3: it doesn't have that dense braininess. But yeah, I very
Speaker 3: much am aligned with you. It's not my go to brands,
Speaker 3: you know what I mean? So yeah, seven out of ten,
Speaker 3: seven out of ten.
Speaker 1: Yeah, I was gonna say I'd recommend it for somebody
Speaker 1: who had textual I guess concerns like I have a
Speaker 1: couple of my ladies who are like, look, I don't
Speaker 1: like the texture of the bergensoy Lin. It's a heavy
Speaker 1: it's a dense bread, or you know, the lower carb
Speaker 1: type breads. They're heavy breads, they're dent. They're not sandwich breads.
Speaker 1: You would absolutely need to toast them. They're far too
Speaker 1: dense to enjoy as this sandwich. So I would say
Speaker 1: that that is a good option for somebody who's just
Speaker 1: looking for, you know, they just want to have a
Speaker 1: couple of eggs on toast, that's probably a good option
Speaker 1: because two eggs is going to give you about fourteen
Speaker 1: grams of protein. Two slices of that in additional ten grams.
Speaker 1: You're now sitting at twenty four grams of protein, so
Speaker 1: that is probably something if you have issues with the
Speaker 1: texture of some.
Speaker 2: Types of bread.
Speaker 1: It's probably a good issue if your goal is fat
Speaker 1: loss and you want to have a bit more protein
Speaker 1: at breakfast. But I also have issues with that lower
Speaker 1: car bread. A lot of my ladies want to use
Speaker 1: it after exercise, and I say, no, no, I want
Speaker 1: you to eat carbs. I want you to eat carbs,
Speaker 1: particularly around your exercise. So I don't tend to use
Speaker 1: the lower car breads a lot, even though they are
Speaker 1: probably a better mixed nutritionally because they've got a good
Speaker 1: fat profile from a lot of the seeds, and they
Speaker 1: are higher and fiber, they are higher in protein. But
Speaker 1: for a lot of my ladies they do they don't.
Speaker 2: Like the texture of it.
Speaker 1: It is quite dense, and also there's no carb in there,
Speaker 1: so it kind of defeats a purpose. Because we want
Speaker 1: our ladies eating carbs, particularly for weight loss, we just
Speaker 1: have to be mindful of how much of it.
Speaker 2: So it's an interesting product.
Speaker 1: I could see where it might be appropriate for some,
Speaker 1: but I would say the average person is probably better
Speaker 1: with a burg and soil in or I don't mind
Speaker 1: tip top nine grain that's sort of what I get
Speaker 1: for my kids, or I get the coals they do
Speaker 1: like a I think it's a nine grain low GI
Speaker 1: type bread. It's very dense, it's got lots of seeds
Speaker 1: in it. That's not the one that my kids eat,
Speaker 1: so I do like to see some visible seeds in
Speaker 1: a bread. I think from a gut health perspective, it's
Speaker 1: one of the best things that you can do, and
Speaker 1: then the whole meal sort of sit in the middle
Speaker 1: ground for me. But I'm always a fan of more
Speaker 1: than multi grain with the dense amount of seeds in
Speaker 1: that that's always the better one you can do from
Speaker 1: a health than a gut health perspective.
Speaker 3: True, And I traditionally always gave my kids I do
Speaker 3: like you. I like the Helper's lower carve seeded one,
Speaker 3: but it's hard to find. But I used to always
Speaker 3: give my kids the tiptop that it's tip top than
Speaker 3: the sort of whole meal higher fibar, oh, wonder White, sorry,
Speaker 3: Wonder White high fiber whole meal. But it's funny because
Speaker 3: I never made a big deal about grains in my
Speaker 3: house with the kids. But I'm not known for my
Speaker 3: food provision, and I often don't have much and I've
Speaker 3: often got say a burg and soilin in the fridge
Speaker 3: because I like it as I find it never kind
Speaker 3: of goes off. I can have it for a couple
Speaker 3: of weeks in the fridge. And you know, with the
Speaker 3: cost of food, I don't like wasting bread because the
Speaker 3: sour dough multi grain at my local is fourteen dollars
Speaker 3: a loaf like that is serious money for a thing.
Speaker 3: So if I buy that, I try and make it last.
Speaker 3: But if I've got the Bergensuay living there. And the
Speaker 3: other day came home and my nanny was making sandwiches
Speaker 3: for my boys using that, and they were eating it,
Speaker 3: and I just thought, there you go. If you don't
Speaker 3: make a big deal out of kids food, they often
Speaker 3: will just eat it, which lends it to say that
Speaker 3: Our ebook for Kids Nutrition with suggestions for brands for
Speaker 3: kids is now available at the nutritioncouch dot com or
Speaker 3: Your Kids Their Food, and we cover all of these
Speaker 3: issues around if your kids only eat white carbs, what
Speaker 3: are the best types, and look at different breads for
Speaker 3: kids as well, just as an offside, so right to
Speaker 3: round stuff daily and we have our listener question, which
Speaker 3: is a common one. We get a lot of questions
Speaker 3: around weight loss. How do I know if I should
Speaker 3: be looking at medication for weight loss? So I usually
Speaker 3: would say it's sort of a continuum. Weight loss medication
Speaker 3: is not for everyone. There's also a wide range of
Speaker 3: weightless medication, going from something as simple as something like
Speaker 3: met Foreman, which is an intalance sansitizing agent that we've
Speaker 3: used for many years to help support weight loss, going
Speaker 3: all the way through to the latest GLP ones things
Speaker 3: like yourros and Peak. You would go VII Manjara, which
Speaker 3: are evolving in the way their function as well. So Ocenpeak,
Speaker 3: for example, is quite different to Monjuro. So as they're evolving,
Speaker 3: they're getting a lot more specific. So as a starting point,
Speaker 3: if I've got a client who needs to lose less
Speaker 3: than ten or twenty kilos even I will generally try
Speaker 3: and get weight off without medication, unless they have a
Speaker 3: waste measurement over one hundred centimeters, have tried losing weight previously,
Speaker 3: and have pre diabetes into resistance, or a strong family history.
Speaker 3: If any of those present, and plus if they're in
Speaker 3: their fifties or sixties, it will be pretty challenging for
Speaker 3: me to reduce calories and exercise them at their level
Speaker 3: if they've got those genetic predisposing factors. But for anyone
Speaker 3: under the age of you know, forty five forty, if
Speaker 3: it's less than twenty kilos, I usually will try and
Speaker 3: get weight off without and then after four six eight weeks,
Speaker 3: if I'm not losing a good three five kilos with
Speaker 3: dytin exercise, I may start to look at some of
Speaker 3: the blood tests to suggest those medications may be helpful.
Speaker 3: You know, some people may go straight away and say,
Speaker 3: and I've seen this GPS recently, where the GP will
Speaker 3: suggest medication straight away. I think it's a personal choice.
Speaker 3: I've got clients who are pre diabetic who don't want
Speaker 3: to use weightless medication. They don't care, they want to
Speaker 3: do it without, and I'll say, we'll give it a
Speaker 3: red hot go. So it really depends on where you're sitting,
Speaker 3: how hard you can exercise, what you've tried before. It's
Speaker 3: not a one size fits all model. But what I
Speaker 3: will say is that no matter what your weight is,
Speaker 3: if you try reducing calories, see a dietitian Cee lean Or,
Speaker 3: I honest good meal plan with support, are moving and
Speaker 3: you're not losing weight After six eight weeks, that's when
Speaker 3: I'll start to check the bloods or if I've got
Speaker 3: the blood test early on, and sort of the other
Speaker 3: risk factors like family history, high Waiste measurement, long history
Speaker 3: of dieting. I may allude to it earlier, but sometimes
Speaker 3: we have the case and I know you've had this
Speaker 3: recently and where you had a client who'd lost a
Speaker 3: twenty kilos doing really well, but then there was a
Speaker 3: plateau and a significant plata three six months and then
Speaker 3: we may need extra help. So sometimes that also happens,
Speaker 3: and that's a suggestion that metabolically we've got the excess
Speaker 3: off and then we're going to need a bit of
Speaker 3: help to sort of get the cell efficient enough to
Speaker 3: keep burning. So the basic answer to my question is
Speaker 3: it's not a one size fits all model. Very rarely
Speaker 3: do I start someone on medication unless they are well
Speaker 3: over one hundred kilos, they can't move a lot, there
Speaker 3: are a strong family history of diabetes, maybe then I
Speaker 3: will mention it early. But most of my clients, you know,
Speaker 3: I really will try and move weight without them, And
Speaker 3: I do have a subgroup of clients who are already
Speaker 3: using medication but unsuccessfully because they haven't had the right
Speaker 3: lifestyle advice, and the medication on its own will not
Speaker 3: work without the diet exercise. So it's like the chicken
Speaker 3: and the egg. They have to go together. And that's
Speaker 3: why if you are listening and have tried a weight
Speaker 3: loss medication and aren't getting sort of at least a
Speaker 3: kilo every two weeks, I would say you either need
Speaker 3: to see a dietitian or it's not the right medication
Speaker 3: for you one hundred percent.
Speaker 1: And do not underestimate the power of actually seeing a
Speaker 1: dietitian who can guide you on these practices but also can,
Speaker 1: as Susie said, help you maximize the medication the best
Speaker 1: of your potential, but also help you so it doesn't
Speaker 1: all come back on the minute that you you know,
Speaker 1: the minute that it actually stops. So as dieticians, we
Speaker 1: do work with clients with weight loss medication, but as
Speaker 1: Zuzi said, it's not often our first point of call.
Speaker 1: We like to give it a red hot go over
Speaker 1: diet and exercise, but it's so important that the diet
Speaker 1: plan you're on, if you want to call it a
Speaker 1: diet plan if you want to call it a nutrition plan,
Speaker 1: if you want to call it a lifestyle plan, whatever
Speaker 1: it's called, you actually enjoy it. Because if you're not
Speaker 1: enjoying it, if it's literally just like chicken and green
Speaker 1: vegetables every night, it's a juice in the morning, it's
Speaker 1: a you know, a shake for lunch, it's not gonna last.
Speaker 2: Because you were going to fall off a wagon.
Speaker 1: It's not a question if if, but when you will
Speaker 1: fall off the wagon because you're not enjoying the foods
Speaker 1: that you like. That kind of restrictive plan isn't teaching
Speaker 1: you how to eat for real life. So make sure
Speaker 1: that the nutrition plan you're following you actually enjoy. And
Speaker 1: there's so many times, so Susan and I have both
Speaker 1: had clients who have come to us and they're like,
Speaker 1: I've tried everything, I can't lose weight. There's something it's
Speaker 1: it's medical, it's it's metabolic, there's something wrong, and then
Speaker 1: we start them off on a plan that's tailor to them.
Speaker 1: It's not a one stop shop, downloadable plan that you
Speaker 1: got in your eight week gym challenge.
Speaker 2: The plan was actually tailored for.
Speaker 1: Them their hormones, their age, their activity, levels, their likes,
Speaker 1: their preferences, and low and behold, they're losing weight very,
Speaker 1: very easily because they actually had a personalized plan. And
Speaker 1: the amount of times I've seen clients who have said, oh, no, no,
Speaker 1: I've done personalized plans before, but they're not really personalized.
Speaker 1: Like the practitioner they were working with, the health coach,
Speaker 1: the PT whatever, it wasn't a personalized plan. They might
Speaker 1: have done their macros, but knowing your macros isn't a
Speaker 1: personalized futrition plan that you can actually enjoy. So do
Speaker 1: not underestimate the power of seeing a great dietician who
Speaker 1: specializes in fat loss, such as Susie her team, myself,
Speaker 1: my team, who specialize in fat loss, who specialize in hormones,
Speaker 1: who specialize in some of these weight loss medications, to
Speaker 1: actually give yourself the best shot. And it's actually a
Speaker 1: great time to see a dietitian. Might I mention like
Speaker 1: in winter is the perfect time. Everybody thinks, oh, I
Speaker 1: can't see a dietitian until January until I need to,
Speaker 1: you know, get in my bathing suit.
Speaker 2: Or whatever it is.
Speaker 1: Winter is a great option to see a dietitian because
Speaker 1: you can just make so many wonderful dietary and lifestyle
Speaker 1: intervention choices, so you're just feeling so much better. You know,
Speaker 1: come spring when the weather starts warming up, everybody wants
Speaker 1: to see a dietitian and springing in summer, but my
Speaker 1: favorite time to work with clients is through winter to
Speaker 1: really help them find those nourishing, kind of comfort type
Speaker 1: meals but that are in the right portions for their
Speaker 1: body to help them align with their goals as well.
Speaker 1: So that's all I'll say is make sure that when
Speaker 1: you are saying, oh, I've tried everything, I've tried the
Speaker 1: personalized plan, make sure you truly have because what I
Speaker 1: find a lot of the time is when people can't
Speaker 1: lose weight, it's due to a lack of consistency. It's
Speaker 1: not that they can't lose weight, is that they can't
Speaker 1: be consistent with the plan because they don't actually like
Speaker 1: the plan. All the plan wasn't actually personalized to them,
Speaker 1: therefore they can't actually get those results. So I'd say
Speaker 1: nine times out of ten when somebody says they can't
Speaker 1: lose the weight, it's not because of a medical or
Speaker 1: a hormonal issue. It's generally ninety percent of the time
Speaker 1: because they're not consistent enough with the plan, because they
Speaker 1: don't actually like the plan or it's not person lies
Speaker 1: to them.
Speaker 3: True, very true, and.
Speaker 2: That brings us to the end of another episode.
Speaker 1: As Zusie said, our Kid's Ebook is now available at
Speaker 1: the nutritioncouch dot com. If you have troubles I guess
Speaker 1: feeding kids, whether that's toddler's babies, primary school aged children,
Speaker 1: fussy teens, it's all in our earbook. It's two hundred
Speaker 1: plus pages and it's available at the nutritioncouch dot com.
Speaker 1: So thank you for listening to our potty episode two
Speaker 1: hundred and ninety seven, and we'll be back next week.
Speaker 1: We are close to three hundred, Susie, we should do
Speaker 1: something to celebrate. We'll be back next week with another episode.
Speaker 3: Have a great week.