1 00:00:00,800 --> 00:00:04,080 Speaker 1: Do you routinely start the day feeling pretty good, yet 2 00:00:04,120 --> 00:00:07,120 Speaker 1: come two or three o'clock you are so exhausted you 3 00:00:07,160 --> 00:00:10,680 Speaker 1: can hardly keep your eyes open without reaching for some coffee, 4 00:00:10,960 --> 00:00:14,600 Speaker 1: diet coke, or chocolate. It's not uncommon for busy women 5 00:00:14,640 --> 00:00:16,919 Speaker 1: to experience this kind of fatigue each day, and on 6 00:00:16,960 --> 00:00:20,000 Speaker 1: today's episode of The Nutrition Couch, we discuss the daily 7 00:00:20,079 --> 00:00:22,520 Speaker 1: routines that can help you keep on top of your energy. 8 00:00:22,840 --> 00:00:23,040 Speaker 2: Hi. 9 00:00:23,079 --> 00:00:25,840 Speaker 1: I'm Susie Burrow and I'm Leon Wood, and each week 10 00:00:25,880 --> 00:00:28,600 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 11 00:00:28,600 --> 00:00:30,440 Speaker 1: that keeps you up to date on everything you need 12 00:00:30,480 --> 00:00:33,120 Speaker 1: to know in the world of nutrition, as well as 13 00:00:33,120 --> 00:00:36,960 Speaker 1: the daily routines to help optimize energy. Today we chat 14 00:00:37,040 --> 00:00:39,600 Speaker 1: the use of o's and peak by celebrities for weight 15 00:00:39,680 --> 00:00:42,000 Speaker 1: loss and what we can take from this, and our 16 00:00:42,000 --> 00:00:44,839 Speaker 1: listener question is all about iron and specifically how to 17 00:00:44,880 --> 00:00:47,960 Speaker 1: get babies, toddlers and children to get the amounts that they. 18 00:00:47,840 --> 00:00:49,760 Speaker 2: Need so leanne. 19 00:00:49,760 --> 00:00:52,879 Speaker 1: It's been a busy news cycle in the world of nutrition, 20 00:00:53,000 --> 00:00:55,280 Speaker 1: and there's been certainly plenty of headlines we've been sending 21 00:00:55,360 --> 00:00:58,200 Speaker 1: each other as worthwhile topics to cover on the Poddy 22 00:00:59,000 --> 00:01:02,760 Speaker 1: and one that really stood out for me just observing clients' 23 00:01:02,760 --> 00:01:06,600 Speaker 1: food diaries the past few weeks was the significant number 24 00:01:06,600 --> 00:01:09,040 Speaker 1: of clients I see who are doing really well with 25 00:01:09,080 --> 00:01:11,839 Speaker 1: their food in the start of the day and then 26 00:01:11,959 --> 00:01:14,440 Speaker 1: it gets to two, three, four o'clock and it all 27 00:01:14,480 --> 00:01:19,720 Speaker 1: falls down because one, they're often tired and perhaps the 28 00:01:19,760 --> 00:01:23,039 Speaker 1: caffeine or even the fuel from lunch is worn off. 29 00:01:23,760 --> 00:01:26,160 Speaker 1: And also just their pattern of eating is such that 30 00:01:26,240 --> 00:01:28,880 Speaker 1: it tends to lend itself to low blood glucose levels 31 00:01:28,880 --> 00:01:32,039 Speaker 1: when we were tired vulnerable, and ends up completely derailing 32 00:01:32,040 --> 00:01:35,240 Speaker 1: our diet because we go into that spiral overeating and 33 00:01:35,280 --> 00:01:38,400 Speaker 1: reaching for stimulants at different times of day. So I thought, 34 00:01:38,520 --> 00:01:41,480 Speaker 1: given that most of our listeners are women, and in 35 00:01:41,480 --> 00:01:44,640 Speaker 1: particular women who have very busy schedules and lifestyles, it 36 00:01:44,680 --> 00:01:46,759 Speaker 1: would be worth a bit of a chat on some 37 00:01:46,880 --> 00:01:50,040 Speaker 1: food strategies to help really keep in control of your energy. 38 00:01:50,480 --> 00:01:53,200 Speaker 1: Because one thing I do notice talking to clients is 39 00:01:53,240 --> 00:01:57,760 Speaker 1: that they're often okay with almost being a victim to it. 40 00:01:57,920 --> 00:01:59,640 Speaker 1: So it gets to the late afternoon, they're like, oh, 41 00:01:59,640 --> 00:02:02,080 Speaker 1: I we was so tired. I just couldn't control myself 42 00:02:02,120 --> 00:02:04,240 Speaker 1: any longer. I just needed a hit to get me through, 43 00:02:04,480 --> 00:02:06,600 Speaker 1: or you know, I had a massive afternoon and I 44 00:02:06,680 --> 00:02:09,280 Speaker 1: just need something to get me over that hurdle. So 45 00:02:09,680 --> 00:02:12,040 Speaker 1: there's sort of someone's a lack of ownership over it 46 00:02:12,080 --> 00:02:14,040 Speaker 1: as well. Whereas it's really important to know that when 47 00:02:14,040 --> 00:02:17,080 Speaker 1: it comes to blood glucose control, a lot of how 48 00:02:17,120 --> 00:02:19,200 Speaker 1: we eat in program the day can play a really 49 00:02:19,200 --> 00:02:21,639 Speaker 1: powerful role in keeping on top of that. And if 50 00:02:21,680 --> 00:02:25,120 Speaker 1: you are regularly getting cravings or low energy levels after 51 00:02:25,200 --> 00:02:29,000 Speaker 1: lunch or late in the afternoon, it absolutely suggests that 52 00:02:29,080 --> 00:02:31,960 Speaker 1: something that isn't quite right with your early nutrition. So 53 00:02:32,320 --> 00:02:36,360 Speaker 1: a few of the habits that I routinely see is 54 00:02:36,480 --> 00:02:39,200 Speaker 1: people tend to have their caffeine intake and their coffee 55 00:02:39,240 --> 00:02:41,280 Speaker 1: timed in the morning, so whether they have the coffee 56 00:02:41,280 --> 00:02:43,480 Speaker 1: first thing and then a second coffee sod in mid morning, 57 00:02:44,200 --> 00:02:46,839 Speaker 1: or they have a later breakfast that ties them through 58 00:02:46,840 --> 00:02:50,160 Speaker 1: to lunch. One of the biggest issues is that if 59 00:02:50,200 --> 00:02:52,560 Speaker 1: you then leave your lunch going too late in the 60 00:02:52,639 --> 00:02:55,720 Speaker 1: day and you've been up since five six o'clock seven am, 61 00:02:56,160 --> 00:02:59,760 Speaker 1: and you haven't eaten your second meal by say twelve, naturally, 62 00:02:59,840 --> 00:03:01,600 Speaker 1: what will happen then is you'll get a big hit 63 00:03:01,639 --> 00:03:03,799 Speaker 1: of energy and then a drop late afternoon, and you'll 64 00:03:03,840 --> 00:03:07,080 Speaker 1: really leave yourself prone to that energy lull in the 65 00:03:07,120 --> 00:03:09,239 Speaker 1: second half of the day. So one of the first 66 00:03:09,240 --> 00:03:11,640 Speaker 1: things in that I will always suggest my clients do 67 00:03:11,800 --> 00:03:15,200 Speaker 1: is is shift that meal, that lunch meal forward, even 68 00:03:15,200 --> 00:03:17,799 Speaker 1: if it's at eleven o'clock, because then I find they're 69 00:03:17,840 --> 00:03:20,280 Speaker 1: well fueled until two or three, and by the time 70 00:03:20,320 --> 00:03:22,839 Speaker 1: then they have the afternoon top up, they're less likely 71 00:03:22,840 --> 00:03:24,800 Speaker 1: to get that sugar low in the afternoon. So that 72 00:03:24,800 --> 00:03:27,720 Speaker 1: would be my first set piece of advice. You've got 73 00:03:27,720 --> 00:03:30,280 Speaker 1: to schedule and have your lunch early because otherwise you'll 74 00:03:30,320 --> 00:03:33,960 Speaker 1: be chasing your energy all afternoon. The other common mistake 75 00:03:34,040 --> 00:03:37,040 Speaker 1: I see people make is that they will also have caffeine, 76 00:03:37,280 --> 00:03:39,880 Speaker 1: so some sort of energy hit off the back of lunch. 77 00:03:40,200 --> 00:03:42,640 Speaker 1: So they'll grab a coffee or a green tea or 78 00:03:42,680 --> 00:03:45,160 Speaker 1: a diet soft drink or have that with their lunch. 79 00:03:45,560 --> 00:03:47,920 Speaker 1: And then what happens is because that hit of caffeine 80 00:03:47,960 --> 00:03:50,520 Speaker 1: will last sixty to ninety minutes by the time then 81 00:03:50,560 --> 00:03:53,160 Speaker 1: it gets to two, three, four o'clock, again, you get 82 00:03:53,200 --> 00:03:56,440 Speaker 1: that real decline or decrease in blood glucose levels, and 83 00:03:56,440 --> 00:03:59,520 Speaker 1: with that terrible cravings and if your brain has associated 84 00:03:59,560 --> 00:04:02,560 Speaker 1: that reduct energy with grabbing a chocolate or something sweet, 85 00:04:02,800 --> 00:04:06,240 Speaker 1: that will be your natural instinct. So what my suggestion 86 00:04:06,440 --> 00:04:08,880 Speaker 1: is that people then wait and use that caffeine if 87 00:04:08,920 --> 00:04:11,480 Speaker 1: it's not going to affect their sleep that night, use 88 00:04:11,520 --> 00:04:14,520 Speaker 1: the caffeine at say three four o'clock to hold them through, 89 00:04:15,200 --> 00:04:16,920 Speaker 1: or at least wait even for a cup of tea 90 00:04:17,000 --> 00:04:19,800 Speaker 1: or a lower dose of caffeine at that time rather 91 00:04:19,839 --> 00:04:22,400 Speaker 1: than having it straight off the back of lunch. And 92 00:04:22,440 --> 00:04:24,560 Speaker 1: then my third tip before I hand over to you 93 00:04:25,160 --> 00:04:28,400 Speaker 1: is that you have to make sure your afternoon snack 94 00:04:28,839 --> 00:04:32,000 Speaker 1: at three or four o'clock again, five's too late has 95 00:04:32,040 --> 00:04:35,040 Speaker 1: got a serious amount of food bulk to it. So 96 00:04:35,120 --> 00:04:38,120 Speaker 1: I've said before all my clients love cheese and crackers, 97 00:04:38,120 --> 00:04:40,520 Speaker 1: they love the bars, and then that is all they have. 98 00:04:41,200 --> 00:04:44,560 Speaker 1: But you need the salad, the veggies and berries to 99 00:04:44,640 --> 00:04:47,320 Speaker 1: bulk it up to regulate your glucose, because if your 100 00:04:47,440 --> 00:04:49,280 Speaker 1: energy's lower at three four o'clock and you grab a 101 00:04:49,360 --> 00:04:52,040 Speaker 1: quick hit again, it will only last an hour and 102 00:04:52,080 --> 00:04:53,880 Speaker 1: then then you'll be binging and going for the rice 103 00:04:53,920 --> 00:04:56,599 Speaker 1: crackers and hommers at five six o'clock. So they're my 104 00:04:56,720 --> 00:04:59,960 Speaker 1: sort of three tips and earlier lunch time, your afternoon 105 00:05:00,200 --> 00:05:03,440 Speaker 1: caffeine well, and make sure your afternoon snack has the 106 00:05:03,560 --> 00:05:05,719 Speaker 1: bulk to carry you right through your six or seven 107 00:05:05,720 --> 00:05:08,880 Speaker 1: o'clock at night, rather than letting the gluecose and energy 108 00:05:08,920 --> 00:05:11,800 Speaker 1: go low. And then you're you're looking for those quick hits, 109 00:05:11,800 --> 00:05:15,159 Speaker 1: which inevitably are refined carbohydrates and processed food. 110 00:05:15,640 --> 00:05:18,560 Speaker 2: Definitely. And on the note about coffee, I think it's 111 00:05:18,600 --> 00:05:21,280 Speaker 2: important to note that caffeine has a six hour half life. 112 00:05:21,360 --> 00:05:23,280 Speaker 2: So say you had a cup of coffee at midday, 113 00:05:23,800 --> 00:05:26,200 Speaker 2: four to six hours later, is what the research tells 114 00:05:26,320 --> 00:05:28,760 Speaker 2: is half of the amount of caffeine is actually stealing 115 00:05:28,800 --> 00:05:32,240 Speaker 2: your system. So this is probably only something to note 116 00:05:32,279 --> 00:05:34,240 Speaker 2: for people that are called caffeine sensitive. So if you've 117 00:05:34,240 --> 00:05:35,520 Speaker 2: got to have a cup of coffee at you know, 118 00:05:35,560 --> 00:05:39,159 Speaker 2: say four pm, potentially by eight, nine, ten pm at night, 119 00:05:39,320 --> 00:05:41,680 Speaker 2: there's still half that amount of caffeine in your system. 120 00:05:41,720 --> 00:05:44,200 Speaker 2: So if you're someone who's quite sensitive, it will actually 121 00:05:44,200 --> 00:05:46,560 Speaker 2: impact the quality of your sleep as well. But if 122 00:05:46,560 --> 00:05:48,359 Speaker 2: you're someone like my happy David, who could have a 123 00:05:48,400 --> 00:05:50,479 Speaker 2: coffee like two minutes before he goes to bed and 124 00:05:50,480 --> 00:05:52,680 Speaker 2: it will not impact him at all, it's probably not 125 00:05:52,760 --> 00:05:54,560 Speaker 2: really something that you need to worry about. But like 126 00:05:54,600 --> 00:05:56,640 Speaker 2: Susie said, we tend to get that big buzz and 127 00:05:56,720 --> 00:05:59,120 Speaker 2: lift up from our coffee, you know, cup of coffee. 128 00:05:59,160 --> 00:06:01,000 Speaker 2: About an hour or two later then we kind of 129 00:06:01,080 --> 00:06:03,080 Speaker 2: hit that de client again as well. So the timing 130 00:06:03,080 --> 00:06:05,640 Speaker 2: of your coffee is very important. Also how many you 131 00:06:05,640 --> 00:06:07,880 Speaker 2: have throughout the day. Now, one of my top tips 132 00:06:07,880 --> 00:06:10,960 Speaker 2: Susi is to fuel properly after your morning workout, and 133 00:06:10,960 --> 00:06:12,880 Speaker 2: if you're working out in the afternoon or at nighttime 134 00:06:12,920 --> 00:06:15,360 Speaker 2: it obviously doesn't apply. But if you're someone that does 135 00:06:15,400 --> 00:06:18,960 Speaker 2: a I don't know, five six seven am workout any 136 00:06:19,120 --> 00:06:21,560 Speaker 2: not fueling properly, of course you're going to have a 137 00:06:21,600 --> 00:06:24,680 Speaker 2: massive energy dip in the afternoon and really need that 138 00:06:24,720 --> 00:06:27,159 Speaker 2: big sugar or caffeine hit to pick you back up again. 139 00:06:27,400 --> 00:06:30,760 Speaker 2: So make sure you're having a substantial breakfast or if 140 00:06:30,800 --> 00:06:33,839 Speaker 2: you're not hungry after your workout, have a proper post 141 00:06:33,880 --> 00:06:36,680 Speaker 2: workout fuel So have a musleibar and a yogur, have 142 00:06:36,720 --> 00:06:38,760 Speaker 2: a piece of food down, a cup of milk or 143 00:06:38,800 --> 00:06:40,599 Speaker 2: something like that, and then an hour or two later, 144 00:06:40,600 --> 00:06:43,720 Speaker 2: when hunger does hit, have a well balanced, nourishing type 145 00:06:43,760 --> 00:06:47,120 Speaker 2: of breakfast, So fuel properly after your morning workout and 146 00:06:47,200 --> 00:06:49,440 Speaker 2: don't fast the amount of clients Susie I say that, 147 00:06:49,560 --> 00:06:51,440 Speaker 2: say oh I have that, Say you know my energy 148 00:06:51,520 --> 00:06:53,800 Speaker 2: level is a dropping down, or you know, I just 149 00:06:53,880 --> 00:06:56,840 Speaker 2: need more energy, particularly in the afternoon. If they're fasting 150 00:06:56,880 --> 00:06:59,440 Speaker 2: in the morning, that can often impact energy levels quite 151 00:06:59,480 --> 00:07:02,000 Speaker 2: a lot. So eating regularly it tends to give you 152 00:07:02,080 --> 00:07:04,360 Speaker 2: regular energy levels. So if you're someone that's been doing 153 00:07:04,360 --> 00:07:06,839 Speaker 2: intimate and fasting for a while, or for whatever reason, 154 00:07:06,880 --> 00:07:09,080 Speaker 2: you're just you're not hungry at breakfast or you're super busy, 155 00:07:09,240 --> 00:07:11,640 Speaker 2: but you notice that your energy takes a massive dip 156 00:07:11,680 --> 00:07:14,160 Speaker 2: in the afternoon, try something different in the morning and 157 00:07:14,160 --> 00:07:16,680 Speaker 2: actually try eating even if it's something small, if you're 158 00:07:16,720 --> 00:07:19,520 Speaker 2: not overly hungry for it, a really good, well balanced 159 00:07:19,760 --> 00:07:22,640 Speaker 2: lunch earlier like Sussie said, and then having a nice 160 00:07:22,680 --> 00:07:25,200 Speaker 2: well balanced afternoon tea snack as well. The timing of 161 00:07:25,240 --> 00:07:29,559 Speaker 2: your meals can really make a difference to your energy 162 00:07:29,640 --> 00:07:32,000 Speaker 2: levels as well. And probably my last tip is to 163 00:07:32,040 --> 00:07:34,000 Speaker 2: make sure your meals are balanced, so not just having 164 00:07:34,120 --> 00:07:36,760 Speaker 2: say a couple supernoodles for example, if you feel like 165 00:07:36,800 --> 00:07:38,520 Speaker 2: some I don't know, two minute noodles for lunch. If 166 00:07:38,520 --> 00:07:41,360 Speaker 2: that's your jam, balance it with some protein, balance it 167 00:07:41,360 --> 00:07:44,480 Speaker 2: with some veggies. Don't just eat carbohydrates, or don't just 168 00:07:44,600 --> 00:07:47,160 Speaker 2: have a salad with protein and leave out the carbohydrates 169 00:07:47,240 --> 00:07:49,960 Speaker 2: or leave off the healthy fats. It's really important to try. 170 00:07:50,080 --> 00:07:51,840 Speaker 2: I mean, we're not aiming for perfection. Of course, we 171 00:07:51,920 --> 00:07:54,360 Speaker 2: can just have randomly a croissant for breakfast if that's 172 00:07:54,400 --> 00:07:56,040 Speaker 2: what we want on a random day, but we're not 173 00:07:56,040 --> 00:07:57,560 Speaker 2: going to do that every day of the week. It's 174 00:07:57,600 --> 00:08:00,280 Speaker 2: really important that the majority of your meals well a 175 00:08:00,360 --> 00:08:02,680 Speaker 2: balance with a serve of carbs, a serf of fiber, 176 00:08:02,880 --> 00:08:05,119 Speaker 2: a server of protein, and a serve of healthy fats 177 00:08:05,160 --> 00:08:07,880 Speaker 2: as well. So they're probably my top three tips are 178 00:08:08,360 --> 00:08:11,080 Speaker 2: not fasting if you find the energy levels that impacted 179 00:08:11,200 --> 00:08:13,720 Speaker 2: to cint of mid afternoon, balancing your meals properly, and 180 00:08:13,800 --> 00:08:17,160 Speaker 2: fueling properly post morning workouts really really important. 181 00:08:17,640 --> 00:08:20,480 Speaker 1: And I think just to finish, I can't emphasize enough 182 00:08:20,560 --> 00:08:24,560 Speaker 1: how stepping up and taking an active step to take 183 00:08:24,600 --> 00:08:27,920 Speaker 1: control is one of the key things. So I find 184 00:08:27,960 --> 00:08:30,440 Speaker 1: that people are overwhelmed, so they're very quick to say, oh, 185 00:08:30,480 --> 00:08:33,000 Speaker 1: that was the only thing there. I was really tired 186 00:08:33,280 --> 00:08:35,000 Speaker 1: or you know, no one's going to come and do 187 00:08:35,080 --> 00:08:37,800 Speaker 1: it for you. Ultimately, if you want to have control 188 00:08:37,800 --> 00:08:39,839 Speaker 1: of your energy, you have to have control over your 189 00:08:39,920 --> 00:08:43,320 Speaker 1: food and that is a proactive decision to plan it 190 00:08:43,360 --> 00:08:45,320 Speaker 1: and take it with you each day. It won't just 191 00:08:45,360 --> 00:08:48,200 Speaker 1: miraculously happen norm will it change. So give it a go, 192 00:08:48,360 --> 00:08:51,800 Speaker 1: because even something little Lyanne, like if you have your 193 00:08:51,840 --> 00:08:54,400 Speaker 1: afternoon tea and you just cut a cucumber or a 194 00:08:54,400 --> 00:08:58,840 Speaker 1: red capsicum, just some bulky, high water content fresh food 195 00:08:59,360 --> 00:09:02,200 Speaker 1: and have it with your afternoon snack, you feel so 196 00:09:02,280 --> 00:09:04,840 Speaker 1: much better because you're getting your fiber, you're getting your fluid. 197 00:09:04,960 --> 00:09:06,679 Speaker 1: Keep in mind, a lot of us are dehydrated and 198 00:09:06,720 --> 00:09:09,240 Speaker 1: we're not getting that volume of fresh food each day, 199 00:09:09,679 --> 00:09:12,280 Speaker 1: and just by doing that, you'll be shocked how much 200 00:09:12,320 --> 00:09:16,320 Speaker 1: better you feel with controlled glucose levels. So really consider, 201 00:09:16,320 --> 00:09:19,280 Speaker 1: are you taking every step you can to proactively take 202 00:09:19,280 --> 00:09:21,599 Speaker 1: control of your energy? And if the arts is no 203 00:09:21,800 --> 00:09:23,640 Speaker 1: the only person to look for you, because there's not 204 00:09:23,679 --> 00:09:26,440 Speaker 1: going to ever be an overly healthy vending machine or 205 00:09:26,760 --> 00:09:28,920 Speaker 1: you know, option at the quickie mart down from where 206 00:09:28,960 --> 00:09:31,800 Speaker 1: you're working, You've got to proactively take control of the 207 00:09:31,800 --> 00:09:34,480 Speaker 1: food environment. And it's quite easy to do once you 208 00:09:34,520 --> 00:09:36,880 Speaker 1: get into that mindset and make the decision of where 209 00:09:36,920 --> 00:09:40,520 Speaker 1: things aren't going quite right? Absolutely all right, Well I 210 00:09:40,559 --> 00:09:43,000 Speaker 1: might do the second segment as well. Normally we would swap, 211 00:09:43,000 --> 00:09:45,319 Speaker 1: but this was quite a more my thing I want 212 00:09:45,360 --> 00:09:48,080 Speaker 1: to talk about today. So if anyone follows mainstream media 213 00:09:48,200 --> 00:09:50,719 Speaker 1: for better or for worse, you might have noticed a 214 00:09:50,720 --> 00:09:53,880 Speaker 1: couple of weeks ago that a well known influencer, Roxy Jasenko, 215 00:09:54,080 --> 00:09:57,439 Speaker 1: who has well known for PR, had a media headline 216 00:09:57,440 --> 00:10:00,440 Speaker 1: and a number of publications that she had overdosed on pick. 217 00:10:01,200 --> 00:10:03,760 Speaker 1: And I have worked with the Rotzy in the past. 218 00:10:03,840 --> 00:10:06,480 Speaker 1: She's a juggernaut of human but I was pretty shocks 219 00:10:06,520 --> 00:10:09,360 Speaker 1: leanne to even hear that she would try taking ocen 220 00:10:09,400 --> 00:10:12,960 Speaker 1: Peak because, as we've talked about before, ozen Peak is 221 00:10:13,000 --> 00:10:16,600 Speaker 1: not technically a weight loss drug, and it works very 222 00:10:16,600 --> 00:10:18,640 Speaker 1: differently I think, And this is one of the big 223 00:10:18,679 --> 00:10:21,480 Speaker 1: concerns with people you know talking about it or even 224 00:10:21,800 --> 00:10:24,559 Speaker 1: trialing it for weight loss, is that unlike some of 225 00:10:24,559 --> 00:10:26,960 Speaker 1: the weight loss drug sex Ender and Contrary for example, 226 00:10:27,000 --> 00:10:30,199 Speaker 1: which solely work on appetite regulation and are really can 227 00:10:30,200 --> 00:10:33,320 Speaker 1: be well utilized with those who are overeaters, ocein Peak 228 00:10:33,400 --> 00:10:35,600 Speaker 1: was a diabetes medication, and that means that it actually 229 00:10:35,679 --> 00:10:39,080 Speaker 1: works in the pancreas to help increase insulin production. Now, 230 00:10:39,160 --> 00:10:43,000 Speaker 1: insulin is a very powerful hormone, and indeed, if you've 231 00:10:43,040 --> 00:10:47,000 Speaker 1: got insulin regulation issues, if it's not working well, osen 232 00:10:47,040 --> 00:10:50,280 Speaker 1: peak can make a profound change on your body's ability 233 00:10:50,320 --> 00:10:52,679 Speaker 1: to burn body fat and can really give you the 234 00:10:52,679 --> 00:10:54,600 Speaker 1: weight loss that you never had because you were in 235 00:10:54,640 --> 00:10:57,880 Speaker 1: full storage motor or insulin was constantly high. But for 236 00:10:58,000 --> 00:11:01,280 Speaker 1: those who don't have high insulin, I would argue it's 237 00:11:01,280 --> 00:11:04,280 Speaker 1: actually can be quite dangerous, which is what Roxy has described. 238 00:11:04,320 --> 00:11:07,320 Speaker 1: So she's obviously heard the rumors that you know, you 239 00:11:07,320 --> 00:11:08,920 Speaker 1: can take it for weight loss, and when she's got 240 00:11:08,960 --> 00:11:12,960 Speaker 1: the prescription, she's taken one milligram dose, which is really 241 00:11:12,960 --> 00:11:15,160 Speaker 1: really highly and most of my clients who are taking 242 00:11:15,200 --> 00:11:17,480 Speaker 1: it would be on point two five or half a milligram, 243 00:11:17,559 --> 00:11:20,000 Speaker 1: and I really try and continue that relatively low dose 244 00:11:20,320 --> 00:11:23,640 Speaker 1: and then work actively with diet and exercise to maximize 245 00:11:23,679 --> 00:11:26,480 Speaker 1: the impact of insulin and basically improve their ability to 246 00:11:26,520 --> 00:11:30,240 Speaker 1: burn body fat and metabolize fat. So to take one milligram, 247 00:11:30,240 --> 00:11:32,920 Speaker 1: and as she described, she had severe reaction to it 248 00:11:33,040 --> 00:11:37,760 Speaker 1: severe hypo fate breathless sweats, because that's exactly what would 249 00:11:37,800 --> 00:11:40,960 Speaker 1: happen if your body is forced to oversecrete insulin and 250 00:11:41,000 --> 00:11:43,160 Speaker 1: you don't have an insulin regulation issue. It can make 251 00:11:43,160 --> 00:11:45,520 Speaker 1: you very, very sick. So what I wanted just to 252 00:11:45,559 --> 00:11:47,480 Speaker 1: talk about was when I know a lot of people 253 00:11:47,520 --> 00:11:50,240 Speaker 1: are interested in this drug, and indeed when it's described 254 00:11:50,240 --> 00:11:52,360 Speaker 1: in mainstream media, I don't think it's ever really been 255 00:11:52,400 --> 00:11:55,480 Speaker 1: described well in how it works. And it basically works 256 00:11:55,480 --> 00:11:57,480 Speaker 1: on the pancreas to make more insulin and as such 257 00:11:57,480 --> 00:12:00,920 Speaker 1: can be quite dangerous if you don't have insulin regular issues. 258 00:12:01,320 --> 00:12:04,240 Speaker 1: So I thought it was just an interesting case study 259 00:12:04,480 --> 00:12:07,400 Speaker 1: to show that in the hands of the wrong person, 260 00:12:07,400 --> 00:12:10,600 Speaker 1: it can actually be serious and quite dangerous. And yeah, 261 00:12:10,640 --> 00:12:12,920 Speaker 1: just to reiterate that ozen Peak is not a weight 262 00:12:12,920 --> 00:12:14,800 Speaker 1: loss drug. It's a drug that helps people with blood 263 00:12:14,800 --> 00:12:18,600 Speaker 1: glucose regulation. A secondary benefit is that helps to regulate appetite. 264 00:12:18,640 --> 00:12:20,960 Speaker 1: And really the only people that it would be indicated for, 265 00:12:21,040 --> 00:12:23,600 Speaker 1: and I've just recorded a video and this are people 266 00:12:23,600 --> 00:12:26,520 Speaker 1: who have more than twenty kilos to lose, people who 267 00:12:26,520 --> 00:12:29,360 Speaker 1: have a waste measurement over one hundred centimeters, people who 268 00:12:29,360 --> 00:12:32,040 Speaker 1: have a family history of Type two or gestational diabetes, 269 00:12:32,160 --> 00:12:36,600 Speaker 1: or diagnose PCOS or insulin resistance, people who can't stop 270 00:12:36,640 --> 00:12:39,000 Speaker 1: thinking about food so have that real obsession which makes 271 00:12:39,000 --> 00:12:42,640 Speaker 1: diet compliance very very difficult. And people who have really 272 00:12:42,679 --> 00:12:44,760 Speaker 1: tried hard to lose weight every other way and the 273 00:12:44,840 --> 00:12:48,080 Speaker 1: kilos won't budge. So they're kind of five reasons that 274 00:12:48,120 --> 00:12:50,720 Speaker 1: you may discuss it with your doctor. Leanne and I 275 00:12:50,720 --> 00:12:52,920 Speaker 1: want to be very clear, we're not medical doctors, but 276 00:12:53,000 --> 00:12:54,640 Speaker 1: we do work in weight loss, so we do have 277 00:12:54,679 --> 00:12:57,680 Speaker 1: people who are using these medications. But yeah, straight away, 278 00:12:57,679 --> 00:12:59,839 Speaker 1: if it's only ten kilos, if there's no family his, 279 00:13:00,080 --> 00:13:03,080 Speaker 1: you have diabetes, if your waist is below ninety, I 280 00:13:03,160 --> 00:13:05,280 Speaker 1: certainly wouldn't think that it would be a drug that 281 00:13:05,320 --> 00:13:07,960 Speaker 1: would even be considered for you. I think that's the 282 00:13:07,960 --> 00:13:09,680 Speaker 1: reason that a lot of people online I see it 283 00:13:09,760 --> 00:13:11,560 Speaker 1: just doesn't work for because it's not the right drug 284 00:13:11,600 --> 00:13:13,199 Speaker 1: for them, and they probably aren't using it in the 285 00:13:13,280 --> 00:13:16,280 Speaker 1: right way, certainly not in conjunction with diet and exercise, 286 00:13:16,559 --> 00:13:19,040 Speaker 1: and in some cases just certainly not needed. 287 00:13:19,559 --> 00:13:21,800 Speaker 2: And like you said, it's really looking at people who 288 00:13:21,840 --> 00:13:24,120 Speaker 2: need to lose more than twenty kilos, and in Roxy's case, 289 00:13:24,120 --> 00:13:26,400 Speaker 2: it's you know, it's five kilos or less if any 290 00:13:26,880 --> 00:13:28,840 Speaker 2: And I think the really important thing to highlight in 291 00:13:28,880 --> 00:13:31,040 Speaker 2: this article Susie was that she actually went to her 292 00:13:31,120 --> 00:13:34,000 Speaker 2: GP for a script and he said no, like he's like, roxy, 293 00:13:34,040 --> 00:13:36,120 Speaker 2: it's not for you, it's not needed. So what she 294 00:13:36,200 --> 00:13:39,000 Speaker 2: did is she essentially, she said in this article that 295 00:13:39,040 --> 00:13:42,320 Speaker 2: she kind of doctor shopped around, pharmacy shopped around, found 296 00:13:42,400 --> 00:13:44,600 Speaker 2: someone on like uber eats or something, not uberri ets 297 00:13:44,600 --> 00:13:46,760 Speaker 2: but uber or something who drove it over to her. 298 00:13:46,800 --> 00:13:49,920 Speaker 2: She paid two five hundred dollars, it says in this article, 299 00:13:50,200 --> 00:13:52,760 Speaker 2: for some guy to drive the script over to her. 300 00:13:53,080 --> 00:13:55,600 Speaker 2: And then instead of just taking one dose at a time, 301 00:13:55,679 --> 00:13:58,560 Speaker 2: she wanted that quick fix really quickly, she describes in 302 00:13:58,600 --> 00:14:01,680 Speaker 2: the article, So she decided to take four doses at once, 303 00:14:01,960 --> 00:14:04,160 Speaker 2: and that's what really gave her a severe, you know, 304 00:14:04,280 --> 00:14:08,520 Speaker 2: hypo episode where she was having uncontrollable vomiting, non stop shaking, 305 00:14:08,559 --> 00:14:11,199 Speaker 2: and actually admitted her to a drug overdose clinic for 306 00:14:11,240 --> 00:14:14,120 Speaker 2: a couple of days just to monitor for her because 307 00:14:14,160 --> 00:14:16,400 Speaker 2: they said that they were fearful that her organs might 308 00:14:16,440 --> 00:14:18,880 Speaker 2: start shutting down because she was having severe episodes of 309 00:14:18,960 --> 00:14:21,680 Speaker 2: hypo glycemia because she took such a high dose of 310 00:14:21,760 --> 00:14:24,720 Speaker 2: this drug. So love you said, it's not something that is, 311 00:14:25,320 --> 00:14:27,160 Speaker 2: you know, safe. I think we see it online with 312 00:14:27,200 --> 00:14:29,120 Speaker 2: a lot of tiktoks, a lot of influences, a lot 313 00:14:29,120 --> 00:14:32,160 Speaker 2: of you know, the rich in famous insin just taking 314 00:14:32,160 --> 00:14:33,920 Speaker 2: it to kind of lose a couple of kilos, But 315 00:14:33,960 --> 00:14:36,240 Speaker 2: it's really it can have some quite nasty side effects. 316 00:14:36,240 --> 00:14:38,720 Speaker 2: So it's really important that we, you know, I guess 317 00:14:38,800 --> 00:14:40,960 Speaker 2: chat through this today because no one's immune to it. 318 00:14:40,960 --> 00:14:43,040 Speaker 2: Are that everybody's sort of getting really caught up and 319 00:14:43,160 --> 00:14:45,600 Speaker 2: the buzz of ozen peak at the moment, and it's 320 00:14:45,640 --> 00:14:47,440 Speaker 2: just I'm hearing it absolutely everywhere. 321 00:14:47,760 --> 00:14:50,920 Speaker 1: Well, Roxy's really slim, like she's already really slim, So 322 00:14:50,960 --> 00:14:52,840 Speaker 1: that just shows how dangerous it can be. But I 323 00:14:52,840 --> 00:14:55,960 Speaker 1: think it also lends itself to the discussion that ozen 324 00:14:56,000 --> 00:14:58,640 Speaker 1: peak only really works in conjunction with diet and exercise. 325 00:14:58,840 --> 00:15:01,400 Speaker 1: So I could name you ten people who have tried 326 00:15:01,440 --> 00:15:03,760 Speaker 1: it and who have not had their diets managed by 327 00:15:03,760 --> 00:15:07,000 Speaker 1: a dietitian and not increase exercise, because it's only one 328 00:15:07,080 --> 00:15:11,400 Speaker 1: part of the equation. So if you only have that 329 00:15:11,520 --> 00:15:14,000 Speaker 1: working and then don't increase your activity and don't really 330 00:15:14,360 --> 00:15:17,640 Speaker 1: change your diet in alignment with the reduction in activity, 331 00:15:17,920 --> 00:15:20,360 Speaker 1: it won't work. And it's not quick weight loss anyway, Leanne, Like, 332 00:15:20,880 --> 00:15:22,920 Speaker 1: you know, if my clients are over one hundred kilos, 333 00:15:22,960 --> 00:15:25,840 Speaker 1: so they've got twenty thirty kilos to lose, still they 334 00:15:25,840 --> 00:15:29,200 Speaker 1: only get maybe two three kilos a month. But the 335 00:15:29,320 --> 00:15:31,680 Speaker 1: issue has been that it's been slower than that because 336 00:15:31,720 --> 00:15:34,680 Speaker 1: their insulance so high it's blocking weight loss. So finally, 337 00:15:34,720 --> 00:15:36,600 Speaker 1: when they you know, have been pushing and pushing and 338 00:15:36,640 --> 00:15:38,440 Speaker 1: the weight's not coming down and they're getting two three 339 00:15:38,440 --> 00:15:41,040 Speaker 1: a month, that's really quick for them. But it's not 340 00:15:41,120 --> 00:15:43,800 Speaker 1: like five kilos a week. It's because it's still working 341 00:15:43,840 --> 00:15:47,200 Speaker 1: on the basic energy regulation cycle of eating, burning it off, 342 00:15:47,440 --> 00:15:51,080 Speaker 1: secreting insulin, and you know, it's faster than say half 343 00:15:51,080 --> 00:15:54,000 Speaker 1: a kilo a week, but it's not massive amounts either. 344 00:15:54,040 --> 00:15:57,760 Speaker 1: It's really dependent on people changing all of those lifestyle variables. 345 00:15:58,120 --> 00:15:59,800 Speaker 1: And what you tend to notice is that sort of 346 00:15:59,840 --> 00:16:01,880 Speaker 1: the weight goes in a little sort of pattern, so 347 00:16:02,280 --> 00:16:03,960 Speaker 1: they'll sort of lose a little bit and then the 348 00:16:03,960 --> 00:16:05,880 Speaker 1: body's got to churn up fat that's been there a 349 00:16:05,920 --> 00:16:08,280 Speaker 1: long time and metabolize it and get it into the 350 00:16:08,760 --> 00:16:12,400 Speaker 1: fat loss cycle, and then they'll suddenly lose two because 351 00:16:12,400 --> 00:16:15,920 Speaker 1: that's the changing of metabolic variables that are needing that 352 00:16:16,000 --> 00:16:18,400 Speaker 1: medication to bring the insulin levels down. So it's a 353 00:16:18,480 --> 00:16:21,280 Speaker 1: very intricate interaction, and as I said, it's still you know, 354 00:16:21,360 --> 00:16:23,360 Speaker 1: clients who need to lose twenty kilos it will take 355 00:16:23,360 --> 00:16:26,880 Speaker 1: them six months. But underlying that they're improving their insulent 356 00:16:26,920 --> 00:16:29,840 Speaker 1: are going to prevent diabetes. So it requires the management 357 00:16:29,840 --> 00:16:32,840 Speaker 1: with a good GP or ENDO and absolutely a dietitian 358 00:16:32,960 --> 00:16:35,120 Speaker 1: to get the best results, because otherwise you'll go off 359 00:16:35,160 --> 00:16:38,080 Speaker 1: it if you haven't changed those underlying behaviors and food 360 00:16:38,080 --> 00:16:40,400 Speaker 1: habits and exercise habits, it will all go back on 361 00:16:41,040 --> 00:16:43,280 Speaker 1: and it's not good to be overstimulating an augan. We 362 00:16:43,280 --> 00:16:45,440 Speaker 1: don't know the long term effects. We know it's associated 363 00:16:45,480 --> 00:16:48,160 Speaker 1: with some thyroid issues in some people who are predisposed. 364 00:16:48,480 --> 00:16:51,720 Speaker 1: It's a very serious medication and it's expensive and you 365 00:16:51,800 --> 00:16:53,440 Speaker 1: really want to be using it the right way and 366 00:16:53,480 --> 00:16:55,440 Speaker 1: make sure it's right for you before you even try it. 367 00:16:55,520 --> 00:16:57,960 Speaker 1: Because I would certainly not call it a weight loss medication. 368 00:16:58,400 --> 00:17:01,720 Speaker 1: It is a medication that helped people with inchulin regulation issues. 369 00:17:02,120 --> 00:17:03,840 Speaker 2: Great summer, all right, so is it? Moving on to 370 00:17:03,920 --> 00:17:06,760 Speaker 2: our last segment is our listener question and somebody has 371 00:17:06,760 --> 00:17:10,560 Speaker 2: written in the body to ask, how do I ensure 372 00:17:10,600 --> 00:17:13,280 Speaker 2: that my baby is getting enough iron? So great question. 373 00:17:13,400 --> 00:17:16,639 Speaker 2: Iron is super important for bubbs, kids and also adults 374 00:17:16,680 --> 00:17:18,720 Speaker 2: as well. We know we've had lots of discussions around 375 00:17:18,720 --> 00:17:21,600 Speaker 2: iron and females SUSI. We know lots and lots of 376 00:17:21,600 --> 00:17:24,080 Speaker 2: females are iron deficient and they really shouldn't be. Like 377 00:17:24,119 --> 00:17:26,480 Speaker 2: I always say, it's don't just accept that, oh you've 378 00:17:26,480 --> 00:17:29,399 Speaker 2: got low iron. Really push for a reason why. But 379 00:17:29,440 --> 00:17:33,200 Speaker 2: that's a whole other thing. Iron for babies and toddlers. Really, 380 00:17:33,240 --> 00:17:35,119 Speaker 2: where you're gonna get your best sources of iron are 381 00:17:35,119 --> 00:17:37,840 Speaker 2: from animal products. So iron is not all equal. Put 382 00:17:37,880 --> 00:17:39,920 Speaker 2: it that way. Now, if you're vegetarian or vegan, or 383 00:17:39,960 --> 00:17:41,880 Speaker 2: you choose not to eat or not to feed your 384 00:17:41,960 --> 00:17:44,639 Speaker 2: kids animal products, that is absolutely okay. But you need 385 00:17:44,680 --> 00:17:48,520 Speaker 2: to understand that the quality and the absorption of animal 386 00:17:48,560 --> 00:17:51,159 Speaker 2: sources of iron versus non animal sources, So what we 387 00:17:51,200 --> 00:17:54,159 Speaker 2: call non heme type iron is not equals. So the 388 00:17:54,240 --> 00:17:57,280 Speaker 2: plant based sources of iron are not absorbed and utilizes 389 00:17:57,520 --> 00:18:00,520 Speaker 2: easily as animal based sources of iron, so to actually 390 00:18:00,520 --> 00:18:03,160 Speaker 2: get more in So the best sauces, like we said, 391 00:18:03,160 --> 00:18:05,400 Speaker 2: are you know, dark red meats, animal products, so we're 392 00:18:05,440 --> 00:18:08,399 Speaker 2: talking about you know, beef, we're talking about pork, even chicken. 393 00:18:08,840 --> 00:18:11,359 Speaker 2: Chicken liver is very high on iron as well. And 394 00:18:11,400 --> 00:18:13,920 Speaker 2: then some plant based sauces. You're looking at your types 395 00:18:13,960 --> 00:18:17,640 Speaker 2: of beans and legumes, things like unhold tahini quite high 396 00:18:17,640 --> 00:18:19,920 Speaker 2: in calcium and also some iron. You can use things 397 00:18:19,920 --> 00:18:22,800 Speaker 2: like pumpkin seed butter. Obviously, depending on the age of 398 00:18:22,840 --> 00:18:25,639 Speaker 2: your bub toddlers and kids could have actual pumpkin seeds, 399 00:18:25,640 --> 00:18:28,240 Speaker 2: but when they're smaller, obviously they need everything ground down 400 00:18:28,359 --> 00:18:30,600 Speaker 2: very smooth so it's not a choking hazard. Things like 401 00:18:30,640 --> 00:18:33,159 Speaker 2: cashing up butter can be quite high on iron as well. 402 00:18:33,320 --> 00:18:35,440 Speaker 2: At amamae beans, if you smash them up and mix 403 00:18:35,440 --> 00:18:37,720 Speaker 2: them with some avocado and kind of spread that on toast, 404 00:18:37,800 --> 00:18:40,080 Speaker 2: that can be a really nice high iron meal. Drink 405 00:18:40,200 --> 00:18:42,080 Speaker 2: a couple of hemp seeds on top. Hemp seeds if 406 00:18:42,119 --> 00:18:44,920 Speaker 2: really good iron sauces as well, tofu can be a 407 00:18:44,960 --> 00:18:47,679 Speaker 2: really good source of iron as well. Gabanzo beans, that 408 00:18:47,720 --> 00:18:49,560 Speaker 2: sort of thing. Just make sure you're really sort of 409 00:18:49,600 --> 00:18:52,080 Speaker 2: smushing the beans and the legumes down. If your bubs 410 00:18:52,119 --> 00:18:54,880 Speaker 2: are quite small, depending on their age, just making sure 411 00:18:54,920 --> 00:18:57,720 Speaker 2: you're following those kind of guidelines for safe swallowing as well. 412 00:18:57,840 --> 00:18:59,679 Speaker 2: So there are all some really good sources of iron, 413 00:18:59,760 --> 00:19:02,520 Speaker 2: and unlike adults, babies aren't going to be we hope, 414 00:19:02,560 --> 00:19:04,600 Speaker 2: drinking tea and coffee, so they shouldn't need to watch that. 415 00:19:04,640 --> 00:19:06,320 Speaker 2: But if you are an adult with low iron, just 416 00:19:06,359 --> 00:19:08,960 Speaker 2: make sure you're keeping your high iron foods about an 417 00:19:08,960 --> 00:19:11,240 Speaker 2: hour apart from things like tea and coffee because the 418 00:19:11,280 --> 00:19:13,880 Speaker 2: tanttins and tea and coffee can absorb the iron. Same 419 00:19:13,920 --> 00:19:16,360 Speaker 2: deal with really high fiber meals can inhibit some iron 420 00:19:16,400 --> 00:19:20,200 Speaker 2: absorption as well. But the interesting thing with all babies, toddlers, 421 00:19:20,200 --> 00:19:23,480 Speaker 2: and adults are as well. Vitamin CEA actually provides a 422 00:19:23,520 --> 00:19:26,320 Speaker 2: really easy uptake of iron. So, particularly if you're someone 423 00:19:26,359 --> 00:19:29,760 Speaker 2: that's plant based or vegetarian, adding a vitamin C sauce 424 00:19:29,840 --> 00:19:32,119 Speaker 2: to that sort of meal with beans or legumes or 425 00:19:32,119 --> 00:19:34,399 Speaker 2: hemp seeds or whatever it might be. So vitamin C 426 00:19:34,640 --> 00:19:39,440 Speaker 2: meaning oranges, lemons, capsicerms, that sort of thing, your orange 427 00:19:39,840 --> 00:19:43,080 Speaker 2: yellow red type vegetables and fruit really high in vitamin C, 428 00:19:43,400 --> 00:19:46,399 Speaker 2: pairing that with a plant based iron sauce actually helps 429 00:19:46,400 --> 00:19:49,439 Speaker 2: to dramatically increase the absorption of iron in the body. 430 00:19:49,480 --> 00:19:51,440 Speaker 2: So if you're giving a meal where like I said, 431 00:19:51,440 --> 00:19:53,399 Speaker 2: they smashed at a mamae and the avocado on a 432 00:19:53,440 --> 00:19:56,440 Speaker 2: little bit of sourdough to say you're toddler, squeeze some 433 00:19:56,520 --> 00:19:58,760 Speaker 2: lemon juice on top of that little sprinkle of hempseeds, 434 00:19:58,760 --> 00:20:00,760 Speaker 2: and you're getting a meal that has really great source 435 00:20:00,800 --> 00:20:02,720 Speaker 2: of iron in it. If you're not someone that wants 436 00:20:02,720 --> 00:20:04,440 Speaker 2: to give them, say a little bit of slow cooked 437 00:20:04,440 --> 00:20:07,119 Speaker 2: meat in a curry. If you're not vegetarian o vegan, 438 00:20:07,160 --> 00:20:09,600 Speaker 2: you can of course combine both like plant based iron 439 00:20:09,640 --> 00:20:12,399 Speaker 2: sauces and animal based iron sources as well. We know 440 00:20:12,480 --> 00:20:14,919 Speaker 2: that the plants have a course wonderful editions of fiber 441 00:20:14,960 --> 00:20:16,960 Speaker 2: and other health benefits as well. So we're not saying 442 00:20:17,280 --> 00:20:19,480 Speaker 2: just feed your kids red meat. We're saying get a 443 00:20:19,480 --> 00:20:21,159 Speaker 2: really great mix of it in. But if you are 444 00:20:21,200 --> 00:20:23,359 Speaker 2: someone that doesn't want to feed or your kids don't 445 00:20:23,480 --> 00:20:26,119 Speaker 2: like red meat sources, there's plenty of other options to 446 00:20:26,119 --> 00:20:28,159 Speaker 2: get that in as well, beans and legames being our 447 00:20:28,200 --> 00:20:31,439 Speaker 2: best being. Other things like nut and seed based butters 448 00:20:31,480 --> 00:20:34,280 Speaker 2: as well tofu like we mentioned, and our seeds as well, 449 00:20:34,280 --> 00:20:36,920 Speaker 2: our hemp seeds particularly are quite high on iron as well. 450 00:20:37,359 --> 00:20:39,320 Speaker 1: Beautiful all right, Lee, and thank you for that. 451 00:20:39,600 --> 00:20:39,760 Speaker 2: Well. 452 00:20:39,760 --> 00:20:41,600 Speaker 1: That brings us to the end of the Nutrition Couch 453 00:20:41,600 --> 00:20:43,760 Speaker 1: for another Sunday. If you haven't done so already, please 454 00:20:43,760 --> 00:20:45,760 Speaker 1: subscribe and keep telling your friends about us so we 455 00:20:45,800 --> 00:20:48,240 Speaker 1: can continue to grow. And if you enjoy our products, 456 00:20:48,280 --> 00:20:50,720 Speaker 1: our brand new Snack Guide, which has all the key 457 00:20:50,760 --> 00:20:53,760 Speaker 1: snacks that we love no matter what your dietary requirement 458 00:20:53,880 --> 00:20:57,280 Speaker 1: is, is available on our website, the Nutritioncouch dot com. And 459 00:20:57,320 --> 00:20:59,960 Speaker 1: we will see you on Wednesday for our midweek Motor 460 00:21:00,000 --> 00:21:01,000 Speaker 1: Invational episode. 461 00:21:01,119 --> 00:21:02,920 Speaker 2: Have a good week, catch you guys next week.