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Speaker 1: Do you take any supplements, perhaps magnesium, maybe a multi

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Speaker 1: vitamin is part of your daily routine, or maybe, like Susina,

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Speaker 1: you're just a little bit obsessed with creatine. Maybe you

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Speaker 1: have an entire daily supplement regime. On today's episode of

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Speaker 1: The Nutrition Couch, we take a closer look at the

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Speaker 1: different supplements that you're likely to need through the different

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Speaker 1: decades of your life. Hi, I'm Leanne Wood and I'm

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Speaker 1: Tod Borrel, and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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

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Speaker 1: as well as all things supplements. Today we chat about

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Speaker 1: our current obsession with protein rich foods, the ones to

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Speaker 1: look for and the ones to look out for. We've

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Speaker 1: also found an exciting new frozen fish and our listener

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Speaker 1: question is all about exercise balance. But to kick us

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Speaker 1: off today, Susie, we are talking about our protein obsession.

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Speaker 1: And I saw a really good post online and it

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Speaker 1: was from a dietitian in the States, and she basically

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Speaker 1: it was very trendy. It had like millions of views

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Speaker 1: and it basically said, young people aren't dying from protein malnutrition.

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Speaker 1: They're dying from colon cancer, so screw the protein and

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Speaker 1: each fiber. And I thought it was a really nice

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Speaker 1: podcast chat because do we need more protein in our diets?

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Speaker 1: Some of us, yes, but it's not all up. I

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Speaker 1: think all together, most adults eat enough protein. There's spread

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Speaker 1: of it throughout the day. Is just a little bit

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Speaker 1: off balance, and a lot of women don't tend to

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Speaker 1: get in enough at breakfast time. But overall, I think

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Speaker 1: we're just a little bit too obsessed with protein. And

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Speaker 1: when you walk down the aisles of the soupermarket, there's

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Speaker 1: protein chips, and there's protein cookies, and there's protein like

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Speaker 1: soft drink. Like it's just a little bit we've gone

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Speaker 1: a little bit overboard. Let's be honest. And you and

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Speaker 1: me run a supplement company. We like protein. But even

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Speaker 1: you and me are sitting here being like, oh, it's

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Speaker 1: a little bit too much. So we don't really see

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Speaker 1: protein deficiencies in our country. You know, healthy people in

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Speaker 1: western countries, they're not dying from protein malnutrition. It's chronic

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Speaker 1: lifestyle diseases. It's heart disease, it's diabetes, it's colon cancer.

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Speaker 1: The amount of young people diagnosed with colon cancer is

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Speaker 1: rising every single year, and it's scary because we're not

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Speaker 1: eating enough vegetables. So if we want to have an obsession,

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Speaker 1: let's obsess about vegetables, right. But the reality is it's

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Speaker 1: not sexy. People don't want to be told to eat

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Speaker 1: more fire, but eat more vegetables. But if we can

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Speaker 1: put protein in a cookie, oh, we're all full that, right,

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Speaker 1: But if we add broccoli to the cookie, nobody wants

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Speaker 1: to eat it, right, true.

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Speaker 2: I think the issue comes when protein is in ultra

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Speaker 2: processed foods ultimately, and that is where we're seeing it.

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Speaker 2: I just saw I AM Real Easy yesterday was in chocolate

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Speaker 2: protein milk chocolate in the health feed section, and I've

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Speaker 2: just had to look at ingredients and sure enough, it's

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Speaker 2: ultra process The first ingredient is vegetable fat, which of

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Speaker 2: course will be a blend of vegetable oils, and then

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Speaker 2: secondary protein powder, followed by a bit of cocoa and sugar.

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Speaker 2: You know, it's in those foods that you wouldn't normally

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Speaker 2: find it. So you know, the reason that we're talking

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Speaker 2: a lot more about protein is that there is growing

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Speaker 2: evidence that a higher protein intake helps to calories controlled

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Speaker 2: through the day, particularly for women in their forties and

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Speaker 2: fifties as we lose metabolic rate over time as a

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Speaker 2: result of general aging and also the menopausal changes in

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Speaker 2: those cases. We know that protein is an important nutrient

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Speaker 2: and the timing of which is crucial. You know, we want,

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Speaker 2: as you said, it to be evenly distributed throughout the day.

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Speaker 2: But what has happened in food industry is that they've

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Speaker 2: clopped onto anything with protein's got a really positive association

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Speaker 2: and as such, it's popping up in as you said, cookies, bars,

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Speaker 2: pizza vases, but like ultra process food. So that's the key.

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Speaker 2: You want your protein in a natural form or of

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Speaker 2: course land we're getting it in high fat sources, so

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Speaker 2: things like sausages, fatty cuts of meat, chicken drumsticks, like

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Speaker 2: I'm constantly saying to clients, cheese, chicken, drumsticks and wings

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Speaker 2: is not protein. That is fat. You know, you get

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Speaker 2: more fat relative than you do protein. So it's all

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Speaker 2: about the quality of protein, and really speaking, if it's

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Speaker 2: on a process food, it's not something that we would

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Speaker 2: encourage people to be consuming in large amounts, and you

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Speaker 2: want it in foods that would naturally be in So

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Speaker 2: for example, the difference is if we see a higher

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Speaker 2: protein yogurt, I don't have a problem with that. That's

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Speaker 2: not an ultra processed food because the protein was already there.

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Speaker 2: It's just been concentrated into a higher amount. Whereas it's

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Speaker 2: never going to really be in a cookie. It's not

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Speaker 2: going to be in a chip, it's not going to

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Speaker 2: be in chocolate, so you don't want to be getting

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Speaker 2: it from that. So I guess, in terms of what

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Speaker 2: is a take home message or how do you differentiate

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Speaker 2: yourself in a supermarket? You are looking for foods that

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Speaker 2: would naturally be in so that includes our legumes, that

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Speaker 2: includes our dairy, that includes our natural lead meats, our

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Speaker 2: chicken breast, our lead meats, our seafood. You know they're

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Speaker 2: the foods you want to get the natural form of

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Speaker 2: protein from. So I guess, lan it leads to the question,

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Speaker 2: and you know, we're very transparent. We do have a

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Speaker 2: supplement and protein company. And by way of background, my

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Speaker 2: background is in sports nutrition. When I was much younger,

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Speaker 2: I spent a significant amount of my working life with

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Speaker 2: athletes in primarily male athletes, league players, union players, basketball players. Now,

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Speaker 2: we use protein powder with athletes traditionally because they have

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Speaker 2: very high demands for calories, and it gives a concentrated

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Speaker 2: source of what we call good quality protein and a

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Speaker 2: small amount of food. So protein powder is generally dairy

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Speaker 2: or traditionally dairy based. There are plant based versions now,

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Speaker 2: but in general it comes from concentrated way protein, and

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Speaker 2: so for a heap kind of tablespoon twenty grams of

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Speaker 2: thirty grams serve, you'll get twenty grams of very what

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Speaker 2: we call high quality protein. So that's the protein that's

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Speaker 2: naturally found in animal foods. It's more readily assimilated in

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Speaker 2: the body, it's got a full range of the amino acids.

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Speaker 2: So we would use protein powder to basically give athletes

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Speaker 2: more calories and small amounts of food inconvenient ways, so

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Speaker 2: they could have a shape straight after training, or if

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Speaker 2: I had a young athlete trying to put weight on,

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Speaker 2: they could have a shape that had twenty thirty forty

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Speaker 2: protein in a small amount of food. Now, we use

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Speaker 2: protein powder in our work with women as basically a

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Speaker 2: convenient source of high quality protein. So if we've got

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Speaker 2: a female in the morning and going to the gym,

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Speaker 2: she wants a smoothie. Traditionally you might put milk, bit

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Speaker 2: of yo get bit of fruit. You might get ten

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Speaker 2: grams of protein, but we want our women, for example,

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Speaker 2: to have twenty thirty grams. We might add protein powder

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Speaker 2: to it, so again it's operating as a functional food

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Speaker 2: ingredient from a natural source. So we don't recommend protein

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Speaker 2: powder for everyone, but we certainly have women for who

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Speaker 2: it's a great way to get a concentrated form of protein.

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Speaker 2: So for example, I've got any of my plant based

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Speaker 2: clients who are vegetarian or even vegan, there's now, of

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Speaker 2: course plant based forms of protein. We would use that

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Speaker 2: as a functional food and it's not for everybody. It's

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Speaker 2: just a convenient option to get more protein in your diet.

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Speaker 2: So we're not trying to be contradictory in our advice here.

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Speaker 2: We use protein powder as a functional ingredient with some

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Speaker 2: clients as opposed to a general prescription for all. But

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Speaker 2: as you can and see, it comes from a natural sauce.

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Speaker 2: We're not putting protein in a biscuit or a cookie

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Speaker 2: or even a processed bar and selling that. We're doing

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Speaker 2: it as a functional food ingredient. As dieticians, of course,

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Speaker 2: we want to always be focused on evidence based practice

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Speaker 2: and something that we believe to be an optimal way

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Speaker 2: of eating, rather than just selling something for the sake

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Speaker 2: of it. So that's I guess the take home message

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Speaker 2: is when you're adding protein in your diet, you want

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Speaker 2: it in natural foods that's coming in, rather than seeing

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Speaker 2: a chocolate bar and thinking that's better for you because

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Speaker 2: it's got protein, because as I said, in many cases

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Speaker 2: they're just ultra processed foods.

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Speaker 1: Yeah, and they are a lot like what you would

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Speaker 1: call a health halo. Because if you've got a protein

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Speaker 1: bar with twenty grams of protein, but it's also got

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Speaker 1: twenty grams of sugar in it, is that actually better

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Speaker 1: for you than some Greek yogurt, some fruit, some seeds,

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Speaker 1: a bit of whole grain cereal on top of that.

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Speaker 1: It might be slightly higher protein, But what is the

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Speaker 1: health I guess risk over all of that, And I

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Speaker 1: think it's where this health halo, where high protein is

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Speaker 1: always good is sort of what we're focusing on them moment,

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Speaker 1: which probably isn't ideal because really, as I said, it's

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Speaker 1: fiber colon cancer is on the rise across the world,

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Speaker 1: particularly in younger people. We've got really high intakes of

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Speaker 1: process red and meat. We've got really high intakes of

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Speaker 1: ultra process protein rich foods, and what we're missing is

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Speaker 1: the fiber to support our gut health, to support our immunity,

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Speaker 1: to support our mood inflammation. That is all the good

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Speaker 1: things that our gut health can do. But we're so

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Speaker 1: obsessed as a nation with protein and macros that we're

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Speaker 1: forgetting about our micro nutrients.

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Speaker 2: You know.

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Speaker 1: Season I see so many clients and they're like, oh,

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Speaker 1: I hit all of my macros, but it's like they're

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Speaker 1: deficient in eye. And I saw someone the other day

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Speaker 1: that was deficient in zinc. She had deficiency of zinc

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Speaker 1: and magnesium and her blood tests and I think, so,

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Speaker 1: you're so obsessed with tracking your macros, and all of

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Speaker 1: your macros are in line, but what about the micro nutrients.

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Speaker 1: When was the last time somebody actually tracked how much

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Speaker 1: fiber or zinc or you know, vegetables they actually get

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Speaker 1: in their diets. So I think it's good to care

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Speaker 1: about your health. It's good to have enough protein in

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Speaker 1: your diet, but don't do that at the expense of

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Speaker 1: all the little micro nutrients as well, because they're so important,

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Speaker 1: and fiber ideally should be coming from whole food based sources. Again,

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Speaker 1: if I have a protein, but with twenty grams of protein,

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Speaker 1: twenty grams of sugar and ten grams of fiber, it's

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Speaker 1: not the right type of fiber I want. It's still

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Speaker 1: coming from an ultra processed food, which ideally I don't

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Speaker 1: want too much of in the diet. I want my

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Speaker 1: fiber from whole grains, from nuts, from seeds, from fresh fruit,

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Speaker 1: from vegetables, from legumes. That's where I want the fiber

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Speaker 1: coming from. Because all of that fiber, a lot of

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Speaker 1: it can break down into probotics. It can feed your gut,

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Speaker 1: it can strengthen some of these natural short chained botty

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Speaker 1: acids can actually strengthen the gut wall and prevent some

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Speaker 1: of that leakiness, which is what a lot of people

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Speaker 1: end up with inflammatory and chronic disease type conditions. You know,

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Speaker 1: your gut health plays a huge role in inflammation, immunity, mood, metabolism.

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Speaker 1: If you're someone who's constantly sick or injured, I'd be

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Speaker 1: looking at the overall quality of your diet and looking

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Speaker 1: at the overall quality of your micro nutrients going in,

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Speaker 1: not just being so obsessed with trying to hit that

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Speaker 1: protein goal every single day. So, as Susie says, we're

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Speaker 1: not anti protein, We're not anti anything where pro balanced

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Speaker 1: protein is absolutely important, particularly for women as we age.

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Speaker 1: But so are your vegetables, So is fresh fruit, So

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Speaker 1: were your whole grains. When was the last time you

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Speaker 1: bought a tinner lentils? Yet you know, we obsessed so

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Speaker 1: much about chicken breast and meat and all of our

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Speaker 1: protein type foods. What about our legumes, what about our

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Speaker 1: nuts and our seeds. So it's it's balance, it's not extremes.

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Speaker 1: That's the big message we want to get across on

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Speaker 1: the podcast today. Really we want people to age well

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Speaker 1: and age healthily over time and not you know, get

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Speaker 1: diagnosed with voal cancer in their forties because they just

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Speaker 1: didn't simply eat anywhere near enough fiber and they ate

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Speaker 1: far too much ultra processed food when they were younger.

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Speaker 1: So it's pro balance, not anti protein. Have a good

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Speaker 1: range of you know, essential vegetables and legumes and whole

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Speaker 1: grains and protein in your diet, but don't obsess about

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Speaker 1: one nutrient because generally what happens is it means that

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Speaker 1: you neglect the other type of nutrients going into your

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Speaker 1: diet as well.

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Speaker 2: Two. And I think just to clarify what an ultra

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Speaker 2: processed food is, because I had a bit of an

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Speaker 2: argument with a journalist about this land and I haven't

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Speaker 2: this is I'm asking Leanne Cold this question because she

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Speaker 2: was telling me that veggimite was ultra process and I

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Speaker 2: was like, no, that's not what an ultra processed food is.

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Speaker 2: So I'll come back in a second. So just for

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Speaker 2: our listeners, and an ultra processed food is a food

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Speaker 2: that has a range of ingredients that are unrecognizable. They've

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Speaker 2: got no likeliness to the original food. So cheese rules

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Speaker 2: have got no they don't look at goboc of cheese.

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Speaker 2: So the food ingredients have been heavily manufactured to create

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Speaker 2: something different. So in say protein chocolate, well vegetable oil,

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Speaker 2: protein powder and a little bit of cocoa is not

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Speaker 2: chocolate like a base of two. Chocolate is actual fat

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Speaker 2: cocoa and a little bit of sugar. So they're fundamentally

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Speaker 2: different to the base ingredient. So in the case of veggimi,

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Speaker 2: vegimite is not an ultra processed food for a few reasons.

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Speaker 2: One because it's more of a four of fied spread.

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Speaker 2: It's mostly nutrients with a little bit of yeast. It's

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Speaker 2: actually quite a simple food. It's not been changed or

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Speaker 2: dramatically altered. And it's also got an insignificant number of calories.

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Speaker 2: It's not a food if there's an insignificant number of calories,

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Speaker 2: like you wouldn't call tea a food. It's not supplying

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Speaker 2: calories to the diet. So that was my argument with her.

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Speaker 2: It's you can't call it ultra process. It's more of

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Speaker 2: a combination of nutrients. So I thought that was quite

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Speaker 2: an interesting example of why of the difference, because it's

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Speaker 2: so quick for us to label things, and it's actually

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Speaker 2: quite clear ultra processing. And in the case of protein

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Speaker 2: type foods, basically, if you look at it and it's

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Speaker 2: got an ingredient list a mile long, it's ultra processed

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Speaker 2: and straight away that's a sign that it's not a

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Speaker 2: good choice. So actually the other just I know we've

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Speaker 2: gone about this a while, that would lead me to question, you,

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Speaker 2: protein bread, is that ultra process?

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Speaker 1: Really? If you look at the definition, maybe we should

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Speaker 1: actually come back and do an entire segment on this,

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Speaker 1: because truly, the definition of an ultra process food is

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Speaker 1: ingredients that are not readily available in a normal person's kitchen.

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Speaker 1: That is the actual real definition of an ultra process food.

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Speaker 1: So when you're seeing things like emulsify, different types of

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Speaker 1: artificial sweetness, soy protein isolates all of this stuff that

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Speaker 1: you would not normally have in your pantry or your

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Speaker 1: frigid home, that's really the definition of an ultra process food.

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Speaker 1: So it might have twenty five ingredients, but it might

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Speaker 1: still just be a processed food, not an ultra process food,

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Speaker 1: because those ingredients could be just a whole range of

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Speaker 1: different types of nuts and seeds and whole foods. So

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Speaker 1: it's not so much about the ingredient list as such,

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Speaker 1: it's about what is in those ingredients and are they

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Speaker 1: readily available in a normal person's kitchen or pantry at home.

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Speaker 1: That's really that breakdown of the difference between a process

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Speaker 1: food and an ultra process food. And there's nothing wrong

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Speaker 1: with processed foods. Yogurt is a process food. Most foods

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Speaker 1: in packets, even though they've only got one or two ingredients,

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Speaker 1: like rolled oats, are potentially processed foods. There's nothing wrong

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Speaker 1: with some processed foods that can be very, very healthy,

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Speaker 1: additions to our dyees. But it's the ultra process foods

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Speaker 1: with all of the additional multiplieres and additives and stuff

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Speaker 1: in there to prolong the shelf life. Like a banana

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Speaker 1: bread you make at home may be a processed food,

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Speaker 1: but a banana break you buy from Coal's bakery section

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Speaker 1: is an ultra processed food because there's so many additional

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Speaker 1: additives in there to prolong the shelf life and make

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Speaker 1: sure it doesn't go moldy in three days like it

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Speaker 1: would it at home in your kitchen bench. And that,

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Speaker 1: I think is that real difference between it. But I

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Speaker 1: do think we probably come back into a whole segment

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Speaker 1: on because there's a I think it's no by the classification.

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Speaker 1: There's a whole classification about what an ultra processed food is.

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Speaker 2: True. True, And the reason I just wanted to answer

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Speaker 2: this question before we wrap this segment is I was

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Speaker 2: just thinking about protein and rich foods that I may

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Speaker 2: use with clients, and I will sometimes use a protein

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Speaker 2: bread because some of the protein breads are pretty pretty good.

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Speaker 1: It's probably a processed food, not an ultra processed food.

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Speaker 2: Yeah, Actually, so that is an anomaly where I was

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Speaker 2: saying before look, i'd recommend protein and rich yogurt or

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Speaker 2: foods that are naturally enriched. Probably the outlier to that

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Speaker 2: would be the breads. There are some that are actually

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Speaker 2: quite good at in protein in a product. So yeah,

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Speaker 2: we will come back to that on another day, all right, Lynn, Well,

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Speaker 2: yesterday I published an article with Body and Soul online

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Speaker 2: and it was simply titled we just pull it up here.

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Speaker 2: I read it ages ago, so kind of the three

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Speaker 2: supplements you need to take in every decade of your life.

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Speaker 2: So it was just an article I submitted, and I

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Speaker 2: have had more online hits on that article than I've

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Speaker 2: had in about five years. So there's something in it

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Speaker 2: that people are liking. I'm not quite sure what it is,

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Speaker 2: but I said to you, let's have a little bit

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Speaker 2: of a discussion, because certainly supplementation is a huge industry,

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Speaker 2: Like there are so many supplements. Most clients will speak

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Speaker 2: to are taking multiple things. I have to be honestly,

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Speaker 2: and I don't take a whole lot of supplements myself.

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Speaker 2: I take a methylated fole it occasionally, I take a

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Speaker 2: plant sterile. I do have some familiar ycholesterol, but I

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Speaker 2: actually don't pop a lot of pills, but it's certainly

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Speaker 2: not uncommon to see clients taking a lot and also

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Speaker 2: things they don't really need. So the point of writing

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Speaker 2: this article was to really take a closer look if

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Speaker 2: you're wanting to optimize health or what are the things

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Speaker 2: that people of different ages may need. And so I

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Speaker 2: had just put together a range of things that we

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Speaker 2: were more likely to be deficient in. So I'll run

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Speaker 2: through them and then you can sort of pipe up

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Speaker 2: with some comments as we go. So the first I

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Speaker 2: went through the twenties because Body and Soul is a

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Speaker 2: young audience and certainly for younger people who spend a

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Speaker 2: lot of time indoors and are particularly sun aware, they're

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Speaker 2: often not getting a whole lot of direct sunlight. So

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Speaker 2: I said, if you vitamin D is low, certainly that

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Speaker 2: is something you would want to be adding to your diet.

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Speaker 2: And if you are taking a vitamin D supplement, you

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Speaker 2: certainly want to be taking it with food so it

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Speaker 2: absorbs better iron. Because we know low iron levels are

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Speaker 2: incredibly common in women for a range of reasons, whether

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Speaker 2: they're exercising a lot, they've got heavy periods, or they

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Speaker 2: may not eat a lot of red meat. But I

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Speaker 2: will preface that by saying that you should only ever

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Speaker 2: supplement iron if your levels are clinically low, you should

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Speaker 2: never just do it routinely. And then collagen. Now I

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Speaker 2: think am I allowed to say that we're in the

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Speaker 2: process of formulating our own collagen supplement to be released

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Speaker 2: in design by dietitians later this year. Of course, we

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Speaker 2: have our Glow Hot chocolate which has three grams of collagen,

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Speaker 2: but will be bringing a product that's a bit more

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Speaker 2: concentrated for all the girls who want beautiful skin and joints.

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Speaker 2: But certainly the evidence for skin health and anti agent

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Speaker 2: comes from supplementing collagen when we're quite young, and that's

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Speaker 2: something I haven't done and obviously I'm looking significantly older

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Speaker 2: as a result. So they were the three I picked

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Speaker 2: for the twenties the thirties. I've just started to talk

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Speaker 2: about calcium to make sure people are getting enough, particularly

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Speaker 2: if they're having plant based milks, folate or a methylated

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Speaker 2: activated folate if you've got an MTHFI mutation, particularly if

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Speaker 2: you're planning children. And iodine, because we know Australian women

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Speaker 2: are very low in iodine. It's not great for thyroid health,

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Speaker 2: and that is something if you're considering your planning pregnancies

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Speaker 2: and breastfeeding to be aware of your levels in case

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Speaker 2: you do need to fortify or add that to your diet.

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Speaker 2: And that's of course why pregnancy multi vitamins always have

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Speaker 2: iding added, and the forties and beyond is the time

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Speaker 2: to add some creation in at a minimum. I a

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Speaker 2: leand will be a fan of creating at all ages,

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Speaker 2: but we know that's particularly beneficial for optimizing body composition

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Speaker 2: through the perian menopause or years. Definitely magnesium for muscles

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Speaker 2: and amega threes to help combat the pro inflammatory effects

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Speaker 2: of aging. So what do you reckon? Lyanne? Were you

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Speaker 2: happy with my list? You got any comments?

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Speaker 1: I was very happy with the list, but as you

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Speaker 1: were reading through, I was like, I was like, Colligen,

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Speaker 1: maybe thirties not twenties. Creatine definitely earlier.

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Speaker 2: And to prove my article, I had to put stuff

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Speaker 2: in different ages, so I had to exactly that.

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Speaker 1: I remembered you only could do three for each decades,

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Speaker 1: so I thought, no, that's fair. So yeah, no, I

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Speaker 1: definitely think so I do. Like we know calcium requirements

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00:18:35,000 --> 00:18:37,359
Speaker 1: increase over our fifties, but like you, luck, I think

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Speaker 1: it's important to get it in earlier, so you're building

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Speaker 1: a healthy foundation and by the time you need those

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Speaker 1: higher calcium requirements, which is thirteen hundred milligrams of calcium

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Speaker 1: a day once you're over fifty or once you commence

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Speaker 1: menopause as a female, it's a crazy huge amount. And

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Speaker 1: most of my ladies over fifty are probably taking some

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Speaker 1: form of a calcium supplement, maybe not a full dose,

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Speaker 1: maybe not every day, but it is just incredibly hard

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Speaker 1: to get it into your diet. So I think the earlier

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Speaker 1: we get that in, the better, And I agree with

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Speaker 1: you Idne. It's so important for thyroid function, and so

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Speaker 1: many people are, particularly people following low carb diets, they're

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Speaker 1: not getting in the fortified iron products like the breads

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Speaker 1: and the wraps that Australia tends to add into a

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Speaker 1: lot of our fortified products. So I do see quite

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Speaker 1: a lot of ladies who aren't, you know, potentially thinking

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Speaker 1: about children or in those child bearing age groups that

401
00:19:22,840 --> 00:19:24,960
Speaker 1: aren't really getting it enough. I dine, So I like

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Speaker 1: your list, but like you, I would bring creatine and

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Speaker 1: say that that's appropriate for every age group. But there

404
00:19:30,200 --> 00:19:33,359
Speaker 1: is some growing research that particularly for perimenopause, we just

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Speaker 1: need a little bit more. We'd say three grams of

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00:19:35,280 --> 00:19:38,040
Speaker 1: creatine a day for most age groups, but five grams

407
00:19:38,080 --> 00:19:40,479
Speaker 1: into those pery and metopause all years is actually more

408
00:19:40,520 --> 00:19:43,160
Speaker 1: important to get a little bit more creatine in because

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00:19:43,200 --> 00:19:45,680
Speaker 1: you do experience with that big drop in hormones through

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Speaker 1: the pery and the metopause or years, you do actually

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Speaker 1: benefit from a little bit more creatine. And because women

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Speaker 1: store seventy to eighty percent less than men, it's so

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Speaker 1: important that you get that in daily. So it's a

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Speaker 1: daily creatine amount. It's a small amount, but it's every

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Speaker 1: day because women just can't store it and we don't

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Speaker 1: want to load with too much of it, like twenty

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00:20:03,160 --> 00:20:05,280
Speaker 1: thirty grams a day, like some of the research says,

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Speaker 1: because you may experience a little bit of sort of

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00:20:07,640 --> 00:20:09,960
Speaker 1: bloating and water retention. So I'm a massive fan of

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00:20:10,000 --> 00:20:13,399
Speaker 1: having small amounts of daily rather than huge loading amounts

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00:20:13,400 --> 00:20:15,879
Speaker 1: for a few weeks than stopping it. So I like

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Speaker 1: your list. Magnesium is something that a lot of my women,

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Speaker 1: particularly late thirties forties, are taking. You know, helps with

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Speaker 1: muscle recovery function. A lot of my ladies are taking

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00:20:24,400 --> 00:20:25,960
Speaker 1: it for sleep. A lot of them are taking it

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Speaker 1: from like a Baur perspective as well. So I'm a

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Speaker 1: big fan of magnesium. I have myself been supplementing it

428
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Speaker 1: this year and last year as well, just you to

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Speaker 1: I think just the busyness of life. I'm training harder,

430
00:20:36,480 --> 00:20:38,719
Speaker 1: I'm finding it harder to recover, I'm not sleeping as

431
00:20:38,760 --> 00:20:41,359
Speaker 1: well with the kids, and so I find that I

432
00:20:41,560 --> 00:20:44,000
Speaker 1: personally am having a little bit of a benefit from magnesium.

433
00:20:44,040 --> 00:20:45,919
Speaker 1: And it's one of those things where I've never really,

434
00:20:46,440 --> 00:20:48,480
Speaker 1: you know, been a huge fan of supplementing with it.

435
00:20:48,520 --> 00:20:50,600
Speaker 1: But again, just like creating, there is more and more

436
00:20:50,640 --> 00:20:53,000
Speaker 1: research coming out. But you also have to use these

437
00:20:53,000 --> 00:20:55,639
Speaker 1: supplements in line with a good quality diet. Right If

438
00:20:55,640 --> 00:20:58,320
Speaker 1: you've got fourteen supplements lined up on your kitchen bench

439
00:20:58,400 --> 00:21:00,920
Speaker 1: to take each day, but you'll die, isn't great. You're

440
00:21:00,920 --> 00:21:03,720
Speaker 1: skipping breakfast, you're sporatic with your lunch. Occasionally it's a

441
00:21:03,760 --> 00:21:06,399
Speaker 1: toasty occasionally it's a croissant. Occasionally, you might have a

442
00:21:06,440 --> 00:21:08,960
Speaker 1: salad once a week, and then you're just eating way

443
00:21:09,000 --> 00:21:10,920
Speaker 1: too much at dinner and the portions are all out

444
00:21:10,920 --> 00:21:13,479
Speaker 1: and the macro nutrient spreads all out. You're not going

445
00:21:13,560 --> 00:21:16,360
Speaker 1: to get the benefits that these supplements can really give you.

446
00:21:16,680 --> 00:21:19,160
Speaker 1: But I also think it is important to know the amounts,

447
00:21:19,200 --> 00:21:22,359
Speaker 1: like how much to take. For example, if you need iron,

448
00:21:22,600 --> 00:21:24,679
Speaker 1: you know you should be taking a particular amount each day.

449
00:21:24,680 --> 00:21:26,800
Speaker 1: If your iron levels are really low, you may want

450
00:21:26,840 --> 00:21:30,159
Speaker 1: to actually consider an iron infusion. For collagen, we know

451
00:21:30,240 --> 00:21:32,320
Speaker 1: three to five grams a day is really important from

452
00:21:32,320 --> 00:21:35,880
Speaker 1: a skin health elasticity perspective. For joint health, it's ten

453
00:21:35,960 --> 00:21:39,119
Speaker 1: to fifteen grams of collagen a day. But calcium, we

454
00:21:39,200 --> 00:21:41,600
Speaker 1: know that. You know most women need a thousand milligrams.

455
00:21:41,640 --> 00:21:44,720
Speaker 1: It's thirteen hundred once you're over fifty. Cretine three to

456
00:21:44,800 --> 00:21:47,720
Speaker 1: five grams a day. Magnesium, A lot of the research

457
00:21:47,800 --> 00:21:50,439
Speaker 1: is pointing towards about three hundred milligrams a day if

458
00:21:50,440 --> 00:21:52,520
Speaker 1: you're looking for some of those benefits, and if you're

459
00:21:52,520 --> 00:21:54,400
Speaker 1: looking I was looking for a client the other day

460
00:21:54,400 --> 00:21:57,280
Speaker 1: who suffers from quite debilitating migraines, and we put her

461
00:21:57,320 --> 00:22:00,200
Speaker 1: onto calcium, sorry, we put her onto magnesium. And the

462
00:22:00,280 --> 00:22:03,719
Speaker 1: research is actually upwards of four hundred milligrams of magnesium

463
00:22:03,720 --> 00:22:07,159
Speaker 1: a day when you're looking at something particular like helping

464
00:22:07,160 --> 00:22:10,240
Speaker 1: with migreat assistance and as a particular form of magnesium

465
00:22:10,240 --> 00:22:12,960
Speaker 1: as well. So actually getting the dose right in terms

466
00:22:13,000 --> 00:22:15,520
Speaker 1: of these supplements is really really important as well, So

467
00:22:15,600 --> 00:22:17,840
Speaker 1: don't just take take it for the sake of taking it,

468
00:22:17,880 --> 00:22:19,800
Speaker 1: because if you're not getting in the clinical dose right,

469
00:22:19,840 --> 00:22:21,919
Speaker 1: you're probably not going to get the benefit of that.

470
00:22:22,480 --> 00:22:24,399
Speaker 1: So it is a really good time, I guess or

471
00:22:25,119 --> 00:22:27,200
Speaker 1: check in to go and see your dietition and ensure

472
00:22:27,200 --> 00:22:29,679
Speaker 1: that you are getting a good baseline diet in you

473
00:22:29,760 --> 00:22:32,400
Speaker 1: are taking the appropriate amount of your supplements. You actually

474
00:22:32,440 --> 00:22:35,400
Speaker 1: need the supplements that you're taking to get the clinical benefit,

475
00:22:35,640 --> 00:22:38,280
Speaker 1: and also that none of these supplements are interacting with

476
00:22:38,400 --> 00:22:41,399
Speaker 1: any other types of medication or foods that you're actually eating,

477
00:22:41,440 --> 00:22:43,960
Speaker 1: because some of these supplements can interact with each other

478
00:22:44,200 --> 00:22:46,200
Speaker 1: and other types of foods that are going in through

479
00:22:46,240 --> 00:22:48,080
Speaker 1: your diet as well, which just means that you're not

480
00:22:48,119 --> 00:22:51,600
Speaker 1: getting the full clinical benefit of that. So we absolutely

481
00:22:51,720 --> 00:22:54,320
Speaker 1: always will be food first, and we like to use

482
00:22:54,320 --> 00:22:57,399
Speaker 1: supplements as almost like a sprinkle of you know, icing on,

483
00:22:57,840 --> 00:23:00,159
Speaker 1: like little sprinkles on top of the cake, just to

484
00:23:00,160 --> 00:23:02,560
Speaker 1: give you that little extra boost or that little extra edge.

485
00:23:02,560 --> 00:23:05,119
Speaker 1: But if you don't have your baseline diet right first,

486
00:23:05,320 --> 00:23:07,239
Speaker 1: you're really not going to get too many benefits from

487
00:23:07,280 --> 00:23:08,320
Speaker 1: the supplements overall.

488
00:23:08,920 --> 00:23:11,640
Speaker 2: Perfect, All right, LeAnn Well, I wanted to talk today

489
00:23:11,680 --> 00:23:14,400
Speaker 2: about a product that I had seen in the supermarket,

490
00:23:14,480 --> 00:23:19,080
Speaker 2: actually in the frozen section. And we'll preface this segment

491
00:23:19,119 --> 00:23:22,359
Speaker 2: by saying that, of course fresh is always best. I'm

492
00:23:22,400 --> 00:23:24,359
Speaker 2: going to look at a frozen fish now. I'm certainly

493
00:23:24,440 --> 00:23:28,080
Speaker 2: not saying that a frozen process form of fish is

494
00:23:28,080 --> 00:23:29,840
Speaker 2: better than a filet that you buy from the fish

495
00:23:29,840 --> 00:23:32,520
Speaker 2: shop or even the fresh section. But what I will

496
00:23:32,560 --> 00:23:35,400
Speaker 2: say is that at the moment, when budgets are tight

497
00:23:36,040 --> 00:23:39,920
Speaker 2: and food is so expensive, I can completely understand why

498
00:23:39,920 --> 00:23:42,920
Speaker 2: the freezer can be a viable option. I certainly keep

499
00:23:42,960 --> 00:23:46,280
Speaker 2: a well stopped freezer out with things like dumplings, some

500
00:23:46,359 --> 00:23:48,800
Speaker 2: fish filets myself. You know, I love the Doctor O's

501
00:23:48,840 --> 00:23:51,400
Speaker 2: pizza because if you're about to spend one hundred dollars

502
00:23:51,440 --> 00:23:53,119
Speaker 2: on pizza from the shop and can get three for

503
00:23:53,200 --> 00:23:55,400
Speaker 2: twenty at the supermarket, why would you not? And it's

504
00:23:55,400 --> 00:23:59,120
Speaker 2: probably better quality nutritionally than fried or fast food, so

505
00:23:59,600 --> 00:24:01,880
Speaker 2: I want to place it. If you are buying foods

506
00:24:01,920 --> 00:24:04,360
Speaker 2: from the freezer, there's certainly some healthy options. Now, say

507
00:24:04,359 --> 00:24:06,560
Speaker 2: I'm going to talk about a fish, because we've covered

508
00:24:06,560 --> 00:24:09,560
Speaker 2: frozen fish as before and on average, similar to chicken,

509
00:24:10,119 --> 00:24:13,760
Speaker 2: crumbed or battered, frozen fish will range between forty to

510
00:24:13,880 --> 00:24:18,200
Speaker 2: sixty five percent fish content, which is you know, sixty

511
00:24:18,200 --> 00:24:20,080
Speaker 2: five percent is not too bad. That means the coatings

512
00:24:20,080 --> 00:24:22,520
Speaker 2: about thirty five percent. Of course if it was high,

513
00:24:22,560 --> 00:24:24,240
Speaker 2: it would be better. And I have got a fill

514
00:24:24,280 --> 00:24:27,120
Speaker 2: it today that is higher. Now I haven't tried them. Now,

515
00:24:27,320 --> 00:24:29,040
Speaker 2: I'll just read it back to a couple of weeks,

516
00:24:29,080 --> 00:24:32,719
Speaker 2: egoly On when we did the chocolate protein yogi and

517
00:24:32,760 --> 00:24:35,040
Speaker 2: I had someone right to be at Instera on our

518
00:24:35,119 --> 00:24:39,719
Speaker 2: nutrition couch Insta and say it was crap, and then

519
00:24:39,760 --> 00:24:41,679
Speaker 2: someone else and said, well you should be recommending it

520
00:24:41,680 --> 00:24:43,639
Speaker 2: if you haven't tried it. I'm like, I can't eat everything,

521
00:24:43,920 --> 00:24:47,000
Speaker 2: give me break, we're busy. So I'll report that that

522
00:24:47,040 --> 00:24:49,040
Speaker 2: someone said they thought it was crap the chocolate yogurt,

523
00:24:49,160 --> 00:24:51,160
Speaker 2: so it's to their own. So I haven't tried these,

524
00:24:51,160 --> 00:24:53,120
Speaker 2: but I actually think they're quite a well known. They're

525
00:24:53,119 --> 00:24:56,200
Speaker 2: an international brand there I are imported, so they're not Australian.

526
00:24:56,240 --> 00:24:59,760
Speaker 2: But again you won't find Yeah, you won't find fish

527
00:25:00,480 --> 00:25:03,040
Speaker 2: like this generally from Australia. It will be imported fish.

528
00:25:03,080 --> 00:25:05,560
Speaker 2: Like That's the thing people don't understand. We don't have

529
00:25:05,680 --> 00:25:08,760
Speaker 2: this huge amounts of fish farms ever in Australia, Like

530
00:25:08,760 --> 00:25:10,879
Speaker 2: we don't farm a lot of white fish here, particularly

531
00:25:11,320 --> 00:25:14,400
Speaker 2: types of fish that is in northern waters. So yeah,

532
00:25:14,440 --> 00:25:16,800
Speaker 2: don't be too distressed. If it's important, that will happen.

533
00:25:17,119 --> 00:25:19,000
Speaker 2: And it will also happen because they are often cheaper,

534
00:25:19,040 --> 00:25:20,920
Speaker 2: and don't forget with Coals and Woolies, there is a

535
00:25:20,960 --> 00:25:23,200
Speaker 2: big price push with those big brands, so they will

536
00:25:23,200 --> 00:25:25,639
Speaker 2: go for cheaper options and some of the Australian manufacturers

537
00:25:25,680 --> 00:25:28,119
Speaker 2: can't keep up with the pricing demands that will ease

538
00:25:28,160 --> 00:25:31,439
Speaker 2: and coals placed on them. So in leading in this

539
00:25:31,600 --> 00:25:34,480
Speaker 2: is the Findus range. There's a few different ones. There's

540
00:25:34,480 --> 00:25:37,320
Speaker 2: fish fingers and this I've picked today, the two lightly

541
00:25:37,400 --> 00:25:41,679
Speaker 2: dusted fish filets with lemon and rosemary. Now they're interesting

542
00:25:41,720 --> 00:25:45,080
Speaker 2: productly and because they're eighty percent fish, which is actually massive.

543
00:25:45,200 --> 00:25:48,080
Speaker 2: Like I think we've found one other chicken range from Woolies,

544
00:25:48,080 --> 00:25:51,520
Speaker 2: which is eighty to ninety percent actual chicken itself, which

545
00:25:51,560 --> 00:25:54,000
Speaker 2: is huge. But the fact that this is a fish.

546
00:25:54,040 --> 00:25:57,240
Speaker 2: I've never seen a lightly This is a lightly crumbed

547
00:25:57,400 --> 00:25:59,560
Speaker 2: option that is as high as eighty percent fish, which

548
00:25:59,560 --> 00:26:02,840
Speaker 2: is un believable. It's got no artificial colours, favorites, preservatives.

549
00:26:02,880 --> 00:26:05,199
Speaker 2: Now usually retails two hundred and fifty grams, so it

550
00:26:05,200 --> 00:26:08,000
Speaker 2: basically serves two for seven dollars, but actually this week

551
00:26:08,040 --> 00:26:10,760
Speaker 2: it was on sale for four fifty. That is a cheap,

552
00:26:10,880 --> 00:26:13,920
Speaker 2: high protein meal for anyone in this day and age

553
00:26:13,920 --> 00:26:16,679
Speaker 2: with the cost of food. And it's also got a

554
00:26:16,720 --> 00:26:20,479
Speaker 2: real splattering of being sustainably wild caught, which is interesting

555
00:26:20,480 --> 00:26:22,520
Speaker 2: because I think this is a conversation that's coming up

556
00:26:22,520 --> 00:26:24,920
Speaker 2: more and more around the sourcing of the different types

557
00:26:24,960 --> 00:26:27,840
Speaker 2: of seafood. Now nutrition me. I actually have to go

558
00:26:27,880 --> 00:26:30,439
Speaker 2: to the findus website to find it. I've just realized

559
00:26:30,440 --> 00:26:32,240
Speaker 2: they haven't got it listed, so just bear with me

560
00:26:32,320 --> 00:26:34,320
Speaker 2: one second. But have you seen these before?

561
00:26:34,480 --> 00:26:35,840
Speaker 1: I haven't seen them, and I just had a look

562
00:26:35,840 --> 00:26:38,200
Speaker 1: and they're not available on my local soupermarket. But I

563
00:26:38,240 --> 00:26:42,840
Speaker 1: will say that findus is spelt fi ndus because it's

564
00:26:42,840 --> 00:26:44,800
Speaker 1: not how it's sound like. I think it's spelt different

565
00:26:44,840 --> 00:26:46,960
Speaker 1: to how it sort of sounds, so it's an interesting brand.

566
00:26:47,000 --> 00:26:49,960
Speaker 1: I don't seem to have it available up where I am. Yeah,

567
00:26:50,040 --> 00:26:53,680
Speaker 1: so per serving is just shull. I have a thousand killogels,

568
00:26:53,680 --> 00:26:56,600
Speaker 1: so two hundred and thirty five calories eighteen grams of

569
00:26:56,680 --> 00:26:59,720
Speaker 1: protein perserve, which is great, but don't forget if you're

570
00:26:59,720 --> 00:27:02,040
Speaker 1: a woman and you're actively trying to lose body fat,

571
00:27:02,080 --> 00:27:04,560
Speaker 1: you need twenty five to thirty grams of protein at

572
00:27:04,640 --> 00:27:06,879
Speaker 1: least for your lunches and for your dinner. So not

573
00:27:06,960 --> 00:27:08,960
Speaker 1: quite enough. You need to add a bit of save

574
00:27:09,000 --> 00:27:11,320
Speaker 1: fetter or chickpeas or something into your salad to go

575
00:27:11,400 --> 00:27:14,120
Speaker 1: with that to boost you up over that twenty five grams.

576
00:27:14,440 --> 00:27:16,600
Speaker 1: Fat Wise, you've got thirteen grams of fat with only

577
00:27:16,640 --> 00:27:19,760
Speaker 1: one gram being saturated fat. That's quite low. Two hundred

578
00:27:19,800 --> 00:27:23,160
Speaker 1: milligrams of amiga freeze in there, carbohydrate wires very low,

579
00:27:23,160 --> 00:27:25,480
Speaker 1: eleven grams of carbs, so it's very I would say

580
00:27:25,480 --> 00:27:29,280
Speaker 1: it's very very lightly dusted. It's not battered, it's not

581
00:27:29,320 --> 00:27:33,480
Speaker 1: fully crumbed, it's very lightly dusted, particularly looking at the

582
00:27:33,480 --> 00:27:37,200
Speaker 1: carbohydrate content being only eleven grams to serve dietary five

583
00:27:37,240 --> 00:27:39,919
Speaker 1: aer points six grams are very low, and five hundred

584
00:27:39,920 --> 00:27:43,439
Speaker 1: milligrams of sodium not insignificant, but also for a frozen,

585
00:27:43,520 --> 00:27:46,600
Speaker 1: prepackaged food, it's not something I'd be overly concerned about.

586
00:27:46,920 --> 00:27:51,040
Speaker 1: So nutritionally pretty good ingredient wise. You've got whitefish eighty

587
00:27:51,080 --> 00:27:53,399
Speaker 1: percent and twenty percent breading, And when you look at

588
00:27:53,440 --> 00:27:58,680
Speaker 1: the ingredients in the breading, it's water, wheat, flour, potato, starch, salt, rosemary,

589
00:27:58,680 --> 00:28:02,959
Speaker 1: olive oil, rice, molina, yeast, and natural lemon flavor. So

590
00:28:03,040 --> 00:28:05,760
Speaker 1: a very good ingredient list. Like we'd say that is

591
00:28:05,840 --> 00:28:08,720
Speaker 1: probably the definition of a processed food, but definitely not

592
00:28:08,760 --> 00:28:11,520
Speaker 1: an ultra process food because we're able to recognize all

593
00:28:11,560 --> 00:28:13,640
Speaker 1: of the ingredients in it, and most of us would

594
00:28:13,640 --> 00:28:15,880
Speaker 1: have all of those ingredients in our fridge or pantry

595
00:28:15,880 --> 00:28:19,960
Speaker 1: at home. So aligin wires obviously contains fish, also contains

596
00:28:19,960 --> 00:28:22,800
Speaker 1: wheat and gluten, and it is made in Germany, which

597
00:28:22,880 --> 00:28:25,000
Speaker 1: a lot of the frozen fish you will find in

598
00:28:25,200 --> 00:28:27,520
Speaker 1: you know, fish in parts of like Vietnam. It's very

599
00:28:27,600 --> 00:28:30,120
Speaker 1: rare to find fish from Australia or New Zealand, it

600
00:28:30,200 --> 00:28:33,440
Speaker 1: is generally important. I'm not sure how I feel about

601
00:28:33,680 --> 00:28:36,120
Speaker 1: German sauce fish. Maybe I feel a bit better about

602
00:28:36,119 --> 00:28:39,360
Speaker 1: it than Vietnam sauce fish. I'm not sure, but you know,

603
00:28:39,400 --> 00:28:41,640
Speaker 1: it is very very difficult to get to fish in

604
00:28:41,680 --> 00:28:45,000
Speaker 1: Australia or New Zealand, so particularly frozen what I found

605
00:28:45,000 --> 00:28:47,160
Speaker 1: in the supermarket. So I do like it. I think

606
00:28:47,200 --> 00:28:49,720
Speaker 1: the ingredients are great. I think nutrition wise it's great.

607
00:28:50,080 --> 00:28:53,240
Speaker 1: We haven't tried it, like Susie said, we can't try everything. Geez,

608
00:28:53,480 --> 00:28:56,600
Speaker 1: give us a breaking you.

609
00:28:56,520 --> 00:28:57,640
Speaker 2: Try it, let me know you.

610
00:29:00,760 --> 00:29:02,200
Speaker 1: But yeah, overall, I like it. I give it a

611
00:29:02,200 --> 00:29:03,800
Speaker 1: big thumbs up. And I think if it's an easy

612
00:29:03,800 --> 00:29:05,720
Speaker 1: addition that you can have in your freezer at home

613
00:29:05,800 --> 00:29:08,000
Speaker 1: to you know, put some hot you know, chippias in

614
00:29:08,000 --> 00:29:10,040
Speaker 1: the oven with it, and have a nice side salad

615
00:29:10,040 --> 00:29:11,880
Speaker 1: with it, I think it's a great option. But I

616
00:29:11,920 --> 00:29:13,840
Speaker 1: would just say the only thing I'd be wary of.

617
00:29:13,960 --> 00:29:16,200
Speaker 1: I wouldn't be happy for my ladies that I work

618
00:29:16,240 --> 00:29:18,040
Speaker 1: with to have eighteen grams. I'd want them to have

619
00:29:18,120 --> 00:29:20,160
Speaker 1: higher in a meal. But like we said, we want

620
00:29:20,160 --> 00:29:22,480
Speaker 1: that protein to come from natural sources. So add a

621
00:29:22,480 --> 00:29:24,520
Speaker 1: bit of you know, goat cheese and chickpeas into your

622
00:29:24,520 --> 00:29:26,320
Speaker 1: salad and you'll be able to boost that up over

623
00:29:26,720 --> 00:29:28,600
Speaker 1: or have you know a little bit extra, you know,

624
00:29:28,640 --> 00:29:30,360
Speaker 1: one and a half filluts if that's what you kind

625
00:29:30,400 --> 00:29:31,960
Speaker 1: of need. But I like it overall. I think it's

626
00:29:31,960 --> 00:29:34,800
Speaker 1: a good product. It might just be slightly I guess,

627
00:29:34,800 --> 00:29:36,960
Speaker 1: harder to find where I'm in Brisbane. I wasn't sort

628
00:29:36,960 --> 00:29:39,040
Speaker 1: of able to source it. But perhaps it's a newer

629
00:29:39,080 --> 00:29:41,720
Speaker 1: thing coming in coming in through supermarkets. Is it generally

630
00:29:41,760 --> 00:29:42,480
Speaker 1: Woo Wors is it?

631
00:29:42,640 --> 00:29:44,200
Speaker 2: I've only seen it in Woo Worst And I think

632
00:29:44,240 --> 00:29:46,760
Speaker 2: it's interesting because what you see happening is all of

633
00:29:46,800 --> 00:29:50,360
Speaker 2: a sudden, the brand disappears and they've obviously not negotiated

634
00:29:50,400 --> 00:29:53,200
Speaker 2: the terms of the payments that they're happy with. They

635
00:29:53,200 --> 00:29:55,680
Speaker 2: can't any longer provide to a big supermarket at the

636
00:29:55,720 --> 00:29:58,400
Speaker 2: prices they want, so they suddenly source a whole nother

637
00:29:58,440 --> 00:30:00,560
Speaker 2: brand and try it out. That's actually what goes on.

638
00:30:00,640 --> 00:30:03,440
Speaker 2: It's really hard food environment and stray for brands to

639
00:30:03,480 --> 00:30:07,280
Speaker 2: survive with the pressure on them for supermarket pricing. So yeah,

640
00:30:07,400 --> 00:30:10,840
Speaker 2: obviously they've negotiated a reasonable deal with this international brand

641
00:30:11,160 --> 00:30:13,120
Speaker 2: and they're seeing so we'll see how it goes, and yeah,

642
00:30:13,160 --> 00:30:14,760
Speaker 2: look forward to feedback if you like it or not.

643
00:30:15,040 --> 00:30:17,720
Speaker 2: I like the steam Fresh filets, those ones that have

644
00:30:17,800 --> 00:30:19,840
Speaker 2: got a couple ones got like a salt parsley and

645
00:30:19,840 --> 00:30:21,680
Speaker 2: one's got a curry sauce. They're really quite high in

646
00:30:21,720 --> 00:30:24,400
Speaker 2: protein too. They're probably my other go to with clients

647
00:30:24,440 --> 00:30:27,040
Speaker 2: for that quick and easy fish option. So yeah, we'd

648
00:30:27,040 --> 00:30:29,400
Speaker 2: love to hear your thoughts. All right, I am for our

649
00:30:29,400 --> 00:30:32,200
Speaker 2: final segment of the day. This was a another listener

650
00:30:32,240 --> 00:30:34,440
Speaker 2: question on our Instagram, so feel free to keep sending

651
00:30:34,440 --> 00:30:36,560
Speaker 2: those through. I certainly scroll them before we record and

652
00:30:36,560 --> 00:30:39,080
Speaker 2: pick out one I think will resonate. And the question

653
00:30:39,320 --> 00:30:41,400
Speaker 2: certainly resonated with me and my own clients when it

654
00:30:41,480 --> 00:30:44,120
Speaker 2: said I've heard that strength training is important, but what

655
00:30:44,240 --> 00:30:47,000
Speaker 2: is the ideal ratio of strength to cardio? Because I

656
00:30:47,040 --> 00:30:49,560
Speaker 2: certainly have this feedback from my clients. I'll have them

657
00:30:49,600 --> 00:30:52,640
Speaker 2: talk about their steps and they're walking and they're pilates,

658
00:30:52,680 --> 00:30:54,080
Speaker 2: and they'll say, I've been going to the gym to

659
00:30:54,120 --> 00:30:56,480
Speaker 2: do strength training, but I say to them, where's the

660
00:30:56,520 --> 00:30:59,160
Speaker 2: cardio And they're like, well, I'm walking, and I'm like, yeah,

661
00:30:59,200 --> 00:31:02,040
Speaker 2: but are you what's your heart rate? Because we do

662
00:31:02,080 --> 00:31:05,080
Speaker 2: need a level of cardio training even those strengths is

663
00:31:05,160 --> 00:31:08,240
Speaker 2: important as we get older. There is nothing as better

664
00:31:08,320 --> 00:31:11,520
Speaker 2: metabolically for us than getting that heart pumping and doing

665
00:31:11,600 --> 00:31:15,040
Speaker 2: some good old eighty style cardio training. So I'll tell

666
00:31:15,080 --> 00:31:16,880
Speaker 2: you what I think first and then Leane can give

667
00:31:16,920 --> 00:31:20,440
Speaker 2: her opinion. So with my own clients, I will say

668
00:31:20,480 --> 00:31:22,920
Speaker 2: I want a minimum. So the steps from counting is

669
00:31:23,040 --> 00:31:26,600
Speaker 2: movement unless your heart rate's significantly elevated on hills and

670
00:31:26,680 --> 00:31:29,480
Speaker 2: fast walking and probably not counting it as exercise, it's movement.

671
00:31:29,800 --> 00:31:31,800
Speaker 2: It's making up for all the sitting down time you do.

672
00:31:32,240 --> 00:31:35,440
Speaker 2: So I want steps, Yes, I want some high heart

673
00:31:35,520 --> 00:31:38,680
Speaker 2: rate stuff at least three times a week twenty thirty minutes,

674
00:31:39,040 --> 00:31:42,800
Speaker 2: so heart rates significantly increased, like one point thirty one

675
00:31:42,880 --> 00:31:45,800
Speaker 2: fifty peaking. So whether that's interval training at the gym,

676
00:31:45,960 --> 00:31:48,440
Speaker 2: a bit of running, sure, if you're a really fast walker,

677
00:31:48,920 --> 00:31:52,880
Speaker 2: cycle classes, if you are lifting in the gym, hardcore,

678
00:31:53,320 --> 00:31:55,320
Speaker 2: if you're going to at forty five, if you're doing

679
00:31:55,320 --> 00:31:57,600
Speaker 2: CrossFit training where you're lifting and the heart rate is

680
00:31:57,640 --> 00:32:01,280
Speaker 2: really elevated and you're doing interval training between great, But

681
00:32:01,360 --> 00:32:03,560
Speaker 2: that's not what I see very often. I see pilates.

682
00:32:03,800 --> 00:32:05,160
Speaker 2: I see a little bit of waits at the gym

683
00:32:05,240 --> 00:32:08,280
Speaker 2: and some walking, and often that's not enough to change metabolism.

684
00:32:08,680 --> 00:32:10,640
Speaker 2: So I think a bit of strength couple of times

685
00:32:10,680 --> 00:32:13,440
Speaker 2: a week and then some cardio three times would be

686
00:32:13,520 --> 00:32:16,000
Speaker 2: the sort of ratio myself I aim for and what

687
00:32:16,040 --> 00:32:18,760
Speaker 2: I'm encouraging my clients to do. Now, of course, it's

688
00:32:18,800 --> 00:32:21,280
Speaker 2: all about timing. If I've got a time poor female

689
00:32:21,320 --> 00:32:24,200
Speaker 2: with three small children who's working full time, I'm not

690
00:32:24,240 --> 00:32:25,480
Speaker 2: going to say to her, I want you to get

691
00:32:25,480 --> 00:32:27,320
Speaker 2: to the gym as well five times a week. I'm

692
00:32:27,320 --> 00:32:29,640
Speaker 2: going to say, what can you manage? But if you're

693
00:32:29,680 --> 00:32:32,000
Speaker 2: someone who does have a schedule that you can completely

694
00:32:32,040 --> 00:32:34,280
Speaker 2: engineer and you can exercise as much as you want,

695
00:32:34,880 --> 00:32:36,920
Speaker 2: those would be the ratios that I would say to

696
00:32:36,960 --> 00:32:39,880
Speaker 2: aim for. But pilarates one session in the gym and

697
00:32:39,880 --> 00:32:42,560
Speaker 2: no other high intensity cardio won't be enough. If the

698
00:32:42,560 --> 00:32:46,960
Speaker 2: goal is to maintain and change metabolism and body composition.

699
00:32:46,960 --> 00:32:49,080
Speaker 1: I agree, And it just depends on yet, what your

700
00:32:49,120 --> 00:32:50,800
Speaker 1: background is and how much time in the day that

701
00:32:50,840 --> 00:32:53,200
Speaker 1: you have, because it is, honestly, in this day and age,

702
00:32:53,400 --> 00:32:56,160
Speaker 1: it's a real luxury to exercise because I don't get

703
00:32:56,200 --> 00:32:58,080
Speaker 1: ten thousand steps in every day. I don't have the

704
00:32:58,080 --> 00:32:59,440
Speaker 1: time for that. I't have the time to go for

705
00:32:59,480 --> 00:33:01,280
Speaker 1: an hour and a half walking on top of everything

706
00:33:01,320 --> 00:33:04,080
Speaker 1: that I do, so I maximize my strength training and

707
00:33:04,120 --> 00:33:06,680
Speaker 1: do my cardio straight after that. So at the moment,

708
00:33:06,720 --> 00:33:09,560
Speaker 1: I do four days a week of strength slash hit cardio,

709
00:33:09,760 --> 00:33:11,560
Speaker 1: and my like my heart rate when I'm doing my

710
00:33:11,600 --> 00:33:14,320
Speaker 1: cardio as a finisher is like topping out at one

711
00:33:14,360 --> 00:33:17,560
Speaker 1: eighty one ninety, Like I am absolutely gassed by the

712
00:33:17,680 --> 00:33:19,320
Speaker 1: end of my sessions, but I'm going to make the

713
00:33:19,360 --> 00:33:19,800
Speaker 1: most of that.

714
00:33:20,440 --> 00:33:21,680
Speaker 2: When do you have time to do that?

715
00:33:22,000 --> 00:33:23,920
Speaker 1: When do you do that ten minutes? I'll do hit

716
00:33:23,960 --> 00:33:25,400
Speaker 1: stuff for ten minutes at the end of it, and

717
00:33:25,400 --> 00:33:27,720
Speaker 1: I'll just smash myself on the assault bike or you know,

718
00:33:27,800 --> 00:33:30,440
Speaker 1: do some burbies in some box jumps, like it's hardcore,

719
00:33:30,480 --> 00:33:32,080
Speaker 1: but it's only ten minutes. I don't again, I don't

720
00:33:32,080 --> 00:33:34,400
Speaker 1: have time for thirty minutes of extra cardio on top

721
00:33:34,440 --> 00:33:36,080
Speaker 1: of everything I'll do. So I'll do my big heavy

722
00:33:36,120 --> 00:33:37,880
Speaker 1: lifts and I'll finish off with a bit of you know,

723
00:33:38,240 --> 00:33:40,840
Speaker 1: hit sort of style cardio at the end. So I

724
00:33:40,840 --> 00:33:42,760
Speaker 1: aim for three to four sessions of that a week,

725
00:33:43,360 --> 00:33:46,280
Speaker 1: and then I've just started reformer pilates once or twice

726
00:33:46,280 --> 00:33:48,320
Speaker 1: a week with some sauna time on top of that,

727
00:33:48,400 --> 00:33:50,480
Speaker 1: and that's kind of my downtime. We should do a

728
00:33:50,880 --> 00:33:53,280
Speaker 1: segment on saunas because doctor Sacy Simms has got me

729
00:33:53,320 --> 00:33:55,600
Speaker 1: obsessed with saunas. I love it. It's like my me

730
00:33:55,880 --> 00:33:58,280
Speaker 1: wellness time. I just do fifteen minutes in there. And

731
00:33:58,320 --> 00:34:00,320
Speaker 1: it's part of this polarate's gym that I go to.

732
00:34:00,560 --> 00:34:02,760
Speaker 2: I keep getting these messages from then. I've just been

733
00:34:02,800 --> 00:34:04,800
Speaker 2: at the gym this morning and I'm thinking, who's looking

734
00:34:04,840 --> 00:34:06,719
Speaker 2: after your children? Is that your husband? Again? Is that

735
00:34:06,720 --> 00:34:07,240
Speaker 2: the superway?

736
00:34:07,600 --> 00:34:09,400
Speaker 1: They come the k David and I train together and

737
00:34:09,440 --> 00:34:12,960
Speaker 1: the kids go into the cration and the plat in

738
00:34:13,000 --> 00:34:14,440
Speaker 1: the sauna I go when they're at daycare. So I

739
00:34:14,520 --> 00:34:17,000
Speaker 1: dropped them at daycare plice a week and I'll nip

740
00:34:17,040 --> 00:34:20,319
Speaker 1: to the sauna for twenty minutes. She's living at it's

741
00:34:20,360 --> 00:34:23,399
Speaker 1: my it's my time. It's my me, my me wellness time.

742
00:34:23,560 --> 00:34:25,799
Speaker 1: But I watch Netflix. I don't watch TV. I don't

743
00:34:25,840 --> 00:34:27,520
Speaker 1: go shopping, I don't get my hair done. I go

744
00:34:27,560 --> 00:34:29,880
Speaker 1: to my sauna. That's my that's my me time. But

745
00:34:29,960 --> 00:34:30,640
Speaker 1: to get back to.

746
00:34:30,600 --> 00:34:34,960
Speaker 2: The listener question, I I do a lot of maths. Yeah,

747
00:34:35,000 --> 00:34:36,160
Speaker 2: that could be the time I.

748
00:34:36,120 --> 00:34:38,480
Speaker 1: Don't watch to see I don't get my head. So yeah,

749
00:34:38,520 --> 00:34:40,600
Speaker 1: that's my my sword, is my me time. So I

750
00:34:40,640 --> 00:34:42,760
Speaker 1: actually really want to buy one, and David said, I can't.

751
00:34:42,800 --> 00:34:44,120
Speaker 1: All I'm committed to it.

752
00:34:44,760 --> 00:34:47,560
Speaker 2: I use its room at your house for a sauna.

753
00:34:47,640 --> 00:34:48,880
Speaker 2: Need the pizza out, pizza of it.

754
00:34:49,120 --> 00:34:51,040
Speaker 1: You just want to come up and a sauna session

755
00:34:51,800 --> 00:34:54,319
Speaker 1: you want, we should, all right, So back to the

756
00:34:54,360 --> 00:34:55,160
Speaker 1: listener question, we.

757
00:34:55,160 --> 00:34:58,120
Speaker 2: Can probably put that on the company.

758
00:34:58,120 --> 00:35:02,040
Speaker 1: We're doing a little dinstructed the balance between its strength

759
00:35:02,080 --> 00:35:04,120
Speaker 1: and cardio training. That was a listener question. So that's

760
00:35:04,160 --> 00:35:06,520
Speaker 1: what I personally do. But again, don't base it on me.

761
00:35:06,640 --> 00:35:08,759
Speaker 1: Do what fits into your businy lifestyle. But for me,

762
00:35:08,960 --> 00:35:11,160
Speaker 1: I do about forty minutes of you know what I

763
00:35:11,239 --> 00:35:13,040
Speaker 1: like to call pretty heavy strength training, and then I'll

764
00:35:13,040 --> 00:35:16,000
Speaker 1: smash myself with ten fifteen minutes of cardio at the end. Obviously,

765
00:35:16,040 --> 00:35:17,719
Speaker 1: if I'm sick, if I'm run down, if i haven't

766
00:35:17,719 --> 00:35:19,560
Speaker 1: slept well the kids, I back it off and I

767
00:35:19,640 --> 00:35:22,120
Speaker 1: do it a little bit lighter. But I like to combine.

768
00:35:22,280 --> 00:35:25,239
Speaker 1: You always do strength first in cardio after because that's

769
00:35:25,280 --> 00:35:27,640
Speaker 1: better in terms of increasing muscle mass. It's better to

770
00:35:27,680 --> 00:35:30,319
Speaker 1: do your strength training first in your cardio secondary, and

771
00:35:30,360 --> 00:35:32,400
Speaker 1: then I will do a little bit of reformer pilates.

772
00:35:32,400 --> 00:35:34,319
Speaker 1: I've just started that for a bit of my back

773
00:35:34,360 --> 00:35:36,920
Speaker 1: hit rehab issues I've had going on since the beginning

774
00:35:36,920 --> 00:35:39,040
Speaker 1: of the year. That was something my physio suggested to me.

775
00:35:39,400 --> 00:35:42,280
Speaker 1: Just building that inner core strength and stabilizing my pelpose.

776
00:35:42,320 --> 00:35:44,759
Speaker 1: That's what I'm doing that for. But I think for

777
00:35:44,840 --> 00:35:48,040
Speaker 1: most people, the right balance really does depend on your goals, right,

778
00:35:48,480 --> 00:35:50,200
Speaker 1: is your goal to build muscle mass, Is it to

779
00:35:50,239 --> 00:35:53,120
Speaker 1: boost your metabolism over time? Is it to strengthen your bones,

780
00:35:53,360 --> 00:35:55,320
Speaker 1: or yes, you should be doing some form of strength

781
00:35:55,400 --> 00:35:58,480
Speaker 1: or resistance based training if your goal is great heart health.

782
00:35:58,520 --> 00:36:01,359
Speaker 1: If it's increasing your in during increasing your you know

783
00:36:01,360 --> 00:36:04,560
Speaker 1: that exercise capacity and burning those calories, that's good for

784
00:36:04,600 --> 00:36:07,640
Speaker 1: sort of that high intensity type cardio. But I think

785
00:36:07,680 --> 00:36:09,880
Speaker 1: for most of us for general health, a mix of

786
00:36:09,960 --> 00:36:13,200
Speaker 1: both is really ideal, Like Susie said, But if the

787
00:36:13,239 --> 00:36:15,920
Speaker 1: goal is to actually improve strength, if it is to

788
00:36:16,040 --> 00:36:19,080
Speaker 1: maintain as you age, about two sessions a week is ideal.

789
00:36:19,320 --> 00:36:22,319
Speaker 1: If you're looking at building muscle and boosting your metabolism,

790
00:36:22,520 --> 00:36:26,720
Speaker 1: three to four times of strength training a week cardio wise,

791
00:36:26,920 --> 00:36:29,040
Speaker 1: the goal is about one hundred and fifteen minutes of

792
00:36:29,160 --> 00:36:32,360
Speaker 1: moderate to intense cardio a week. You don't have to

793
00:36:32,360 --> 00:36:34,360
Speaker 1: get your heart rate up to a ninety like me,

794
00:36:34,480 --> 00:36:36,960
Speaker 1: but you have to get it over like you know,

795
00:36:37,080 --> 00:36:40,200
Speaker 1: out of your pre warm up training zone. And that's

796
00:36:40,239 --> 00:36:42,040
Speaker 1: why it's something like a fitness watch, like a garment

797
00:36:42,080 --> 00:36:44,919
Speaker 1: actually comes in really handy to actually know your heart

798
00:36:45,000 --> 00:36:48,480
Speaker 1: rate every single week. So that moderate high intensity cardio.

799
00:36:48,560 --> 00:36:50,760
Speaker 1: The guidelines are one hundred and fifty minutes a week.

800
00:36:51,000 --> 00:36:53,839
Speaker 1: That's about three to five sessions, depending on how long

801
00:36:53,920 --> 00:36:55,960
Speaker 1: you want to go for. And that's vigorous cardio. It's

802
00:36:55,960 --> 00:36:58,600
Speaker 1: not walking. The walking doesn't count. It's the jogging. It's

803
00:36:58,600 --> 00:37:01,640
Speaker 1: a sprinting. It's the interval. It's on the cross trainer,

804
00:37:01,719 --> 00:37:04,120
Speaker 1: it's on the assault bike, it's doing some berbies and

805
00:37:04,160 --> 00:37:07,000
Speaker 1: some box jobs. You can do that functional type of cardio. Two.

806
00:37:07,480 --> 00:37:09,040
Speaker 1: I like to do it at the end of my session,

807
00:37:09,120 --> 00:37:11,000
Speaker 1: just tack on an extra ten minutes to cardio because

808
00:37:11,040 --> 00:37:13,240
Speaker 1: again I don't have time to go for a thirty

809
00:37:13,280 --> 00:37:15,399
Speaker 1: minute run, you know, three times a week on top

810
00:37:15,440 --> 00:37:17,680
Speaker 1: of what I do. But I think an ideal combination

811
00:37:17,760 --> 00:37:19,759
Speaker 1: of what I get most of my ladies to try

812
00:37:19,760 --> 00:37:22,400
Speaker 1: and do is about three sessions of strength training a

813
00:37:22,440 --> 00:37:24,879
Speaker 1: week with two to three days of cardio on top

814
00:37:24,920 --> 00:37:26,759
Speaker 1: of that, but the cardio was often tacked on to

815
00:37:26,840 --> 00:37:28,960
Speaker 1: the end of the strength training, and then I'm not

816
00:37:29,040 --> 00:37:31,640
Speaker 1: too concerned about steps. It's very rare that my ladies

817
00:37:31,680 --> 00:37:34,799
Speaker 1: actually hit ten thousand steps every single day, particularly if

818
00:37:34,800 --> 00:37:37,200
Speaker 1: they've got desk jobs in children, because they're just too busy.

819
00:37:37,520 --> 00:37:40,040
Speaker 1: But wherever they're sitting at if they're averaging about five

820
00:37:40,080 --> 00:37:42,600
Speaker 1: thousand steps, I'll get them to try to increase that

821
00:37:42,640 --> 00:37:45,120
Speaker 1: to say six thousand or six thousand, five hundred, just

822
00:37:45,160 --> 00:37:47,719
Speaker 1: a small increase from where they're sitting baseline wise, because

823
00:37:47,760 --> 00:37:49,799
Speaker 1: I just don't think in the busy day and ays

824
00:37:49,840 --> 00:37:52,319
Speaker 1: that we live in ten thousand steps is achievable for

825
00:37:52,440 --> 00:37:54,840
Speaker 1: most people every day. I know, certainly for myself it's not.

826
00:37:55,200 --> 00:37:56,839
Speaker 1: I'm not sure if you, Susie, would get in ten

827
00:37:56,920 --> 00:37:58,600
Speaker 1: thousand steps a day, but I just don't feel like

828
00:37:58,640 --> 00:38:00,880
Speaker 1: it's achievable on top of everything else we need to do.

829
00:38:01,000 --> 00:38:03,760
Speaker 2: Is busy women, Well, I only do because I have Taco,

830
00:38:04,040 --> 00:38:07,920
Speaker 2: the estrange shepherd dog now, so yes. But what I

831
00:38:07,920 --> 00:38:10,359
Speaker 2: will say is my favorite piece of exercise equipment at

832
00:38:10,360 --> 00:38:13,520
Speaker 2: home for busy women is an exercise bike because I

833
00:38:13,600 --> 00:38:16,600
Speaker 2: find that people are so time poor the thought of

834
00:38:16,640 --> 00:38:18,799
Speaker 2: getting to a gym if you're struggling to get that

835
00:38:18,840 --> 00:38:21,040
Speaker 2: amount of exercise in if you've got a bike at

836
00:38:21,040 --> 00:38:22,880
Speaker 2: home and no, you can't get your steps either with

837
00:38:22,920 --> 00:38:26,040
Speaker 2: your schedule kids. An exercise bike means you can go

838
00:38:26,040 --> 00:38:28,759
Speaker 2: and do ten minutes twenty minutes, get a really good

839
00:38:28,760 --> 00:38:31,160
Speaker 2: workout in a short period of time because you can

840
00:38:31,239 --> 00:38:33,040
Speaker 2: join a gym, but that's an hour you've got to

841
00:38:33,040 --> 00:38:36,360
Speaker 2: get there, get changed, Whereas if it's just at home,

842
00:38:36,520 --> 00:38:39,320
Speaker 2: I think if you've got space and time, try renting

843
00:38:39,360 --> 00:38:41,960
Speaker 2: one for a period and see. To me, that's the

844
00:38:42,040 --> 00:38:45,080
Speaker 2: most efficient way to train for busy people. When you

845
00:38:45,120 --> 00:38:47,160
Speaker 2: know you're not going to get the steps, you're probably

846
00:38:47,160 --> 00:38:48,560
Speaker 2: not going to make it to the gym, you're just

847
00:38:48,600 --> 00:38:51,040
Speaker 2: trying to do something. I would say consider that even

848
00:38:51,120 --> 00:38:54,120
Speaker 2: hiring it over winter, because to me that even ten

849
00:38:54,160 --> 00:38:57,919
Speaker 2: minutes of high intensity cycling will be so beneficial metabolically

850
00:38:58,320 --> 00:39:01,200
Speaker 2: that those whose time is really you know, let's be honest,

851
00:39:01,239 --> 00:39:03,960
Speaker 2: if you've got kids between the age of zero and

852
00:39:04,000 --> 00:39:07,000
Speaker 2: ten twelve, it's really hard to get everything fitting in.

853
00:39:07,239 --> 00:39:09,040
Speaker 2: So that's just a ninety year or something to think about.

854
00:39:09,160 --> 00:39:10,839
Speaker 2: All right, we're going to wrap it up because we've

855
00:39:10,880 --> 00:39:11,600
Speaker 2: been talking too long.

856
00:39:11,760 --> 00:39:14,040
Speaker 1: I'll just say, if you're looking to increase the intensity,

857
00:39:14,080 --> 00:39:16,799
Speaker 1: get an assault bike, not a normal stational cardio bike.

858
00:39:16,719 --> 00:39:18,320
Speaker 2: Because there's so much painfully.

859
00:39:18,360 --> 00:39:20,400
Speaker 1: Ye yes, you know, got ten minutes, you're going to

860
00:39:20,440 --> 00:39:21,200
Speaker 1: make it count. Come on.

861
00:39:21,640 --> 00:39:24,000
Speaker 2: If but no one's doing that, that's you. That's Missauna

862
00:39:24,080 --> 00:39:26,919
Speaker 2: Pilate's assault bike. Let's just start gentle with people.

863
00:39:26,960 --> 00:39:30,280
Speaker 1: They're not usually they're already. I don't think a stationary

864
00:39:30,280 --> 00:39:32,120
Speaker 1: bike will do much for most people. I think you

865
00:39:32,160 --> 00:39:32,759
Speaker 1: step it up to a.

866
00:39:32,840 --> 00:39:34,799
Speaker 2: Side so you can put the resistance up. You can

867
00:39:34,840 --> 00:39:36,320
Speaker 2: get a good heart rate on a risk in it.

868
00:39:36,440 --> 00:39:38,320
Speaker 1: But I like the renting as well. If you just

869
00:39:38,400 --> 00:39:40,520
Speaker 1: jump up to Facebook marketplace and look for, you know,

870
00:39:41,000 --> 00:39:44,799
Speaker 1: rent a bike or something, very most people, very affordable

871
00:39:44,840 --> 00:39:46,400
Speaker 1: because a lot of people bought them in COVID. They

872
00:39:46,400 --> 00:39:48,320
Speaker 1: just sit in their garage. They don't even have them needed.

873
00:39:48,480 --> 00:39:50,600
Speaker 1: I rented one for fifteen dollars a week after I

874
00:39:50,640 --> 00:39:52,360
Speaker 1: had Tilly because I didn't start back at the gym.

875
00:39:52,440 --> 00:39:54,360
Speaker 1: It was really really cheap, and the Garb was like,

876
00:39:54,440 --> 00:39:55,799
Speaker 1: drop me to come and drop it off, and I

877
00:39:55,840 --> 00:39:57,920
Speaker 1: was like, yes, please, that'll be great. But it came

878
00:39:57,960 --> 00:39:59,279
Speaker 1: and picked it up when I was done with it.

879
00:39:59,360 --> 00:40:01,200
Speaker 1: So I would go to Facebook mark a place and

880
00:40:01,200 --> 00:40:03,719
Speaker 1: look for a good rental. It's a lot more affordable

881
00:40:04,040 --> 00:40:06,359
Speaker 1: than using some of the big rental companies. A little

882
00:40:06,400 --> 00:40:08,680
Speaker 1: side tip, well, that brings us to the end of

883
00:40:08,719 --> 00:40:11,399
Speaker 1: the nutrition catch for another week. We mentioned a few

884
00:40:11,400 --> 00:40:13,200
Speaker 1: times our supplement company, if you wanted to go and

885
00:40:13,280 --> 00:40:16,279
Speaker 1: check that out, designed bydietitians dot com is the name

886
00:40:16,320 --> 00:40:20,040
Speaker 1: of our evidence based, science based supplement company. And we

887
00:40:20,040 --> 00:40:22,000
Speaker 1: will catch you in next week's episode. We might have

888
00:40:22,040 --> 00:40:24,200
Speaker 1: to do a segment on ultra processed foods Susie after

889
00:40:24,239 --> 00:40:26,040
Speaker 1: I was rambling on about that for a while. But

890
00:40:26,080 --> 00:40:28,080
Speaker 1: thank you for listening, and we'll catch you in next

891
00:40:28,080 --> 00:40:28,800
Speaker 1: week's episode.

892
00:40:29,000 --> 00:40:30,879
Speaker 2: And if you see Leanne in the sauna, don't talk

893
00:40:30,920 --> 00:40:31,960
Speaker 2: to us. She's having me time.