1 00:00:00,240 --> 00:00:02,639 Speaker 1: Have you ever wondered where the fat on your body 2 00:00:02,680 --> 00:00:05,840 Speaker 1: goes when you lose weight? Does it evaporate or does 3 00:00:05,880 --> 00:00:08,640 Speaker 1: it get excreted when you go to the bathroom? What 4 00:00:08,720 --> 00:00:11,600 Speaker 1: does fat loss actually mean and is it any different 5 00:00:11,600 --> 00:00:14,680 Speaker 1: to weight loss? Today on the Nutrition Couch podcast, Leanne 6 00:00:14,680 --> 00:00:17,480 Speaker 1: and I break down the science of fat loss. What 7 00:00:17,520 --> 00:00:20,080 Speaker 1: does the word fat burning really mean and is it 8 00:00:20,120 --> 00:00:23,599 Speaker 1: more important than weight loss? Hi, I'm Susie Burrow, Mamily 9 00:00:23,640 --> 00:00:26,319 Speaker 1: and Loud and we bring you the Nutrition Couch, a 10 00:00:26,360 --> 00:00:28,440 Speaker 1: bye weekly chat on everything that is new in the 11 00:00:28,440 --> 00:00:31,920 Speaker 1: world of food, diets and nutrition from two of Australia's 12 00:00:32,000 --> 00:00:35,200 Speaker 1: leading dieticians. As well as fat loss Today, we also 13 00:00:35,240 --> 00:00:38,320 Speaker 1: share our thoughts and the research about plant based diets 14 00:00:38,600 --> 00:00:41,760 Speaker 1: are they healthier? And our listener question is about gluten 15 00:00:41,800 --> 00:00:45,040 Speaker 1: free eating and information. But to get a start of dailyen, 16 00:00:45,159 --> 00:00:47,880 Speaker 1: I thought, wouldn't we recorded back after the break last week? 17 00:00:47,960 --> 00:00:50,680 Speaker 1: Let's be on us. We're a little bit rusty and 18 00:00:50,760 --> 00:00:53,080 Speaker 1: I even forgot I didn't even ask you for an 19 00:00:53,159 --> 00:00:56,320 Speaker 1: update on baby Mea. And that's how distracted we were 20 00:00:56,640 --> 00:00:59,840 Speaker 1: and so unfamiliar with each other. So how is motherhood 21 00:01:00,160 --> 00:01:01,240 Speaker 1: almost eight weeks in? Now? 22 00:01:01,240 --> 00:01:03,840 Speaker 2: I think Oh no, I think we're six or seven. 23 00:01:04,240 --> 00:01:05,360 Speaker 1: They all just messed together. 24 00:01:06,160 --> 00:01:08,560 Speaker 2: It's all rolling into one. It's like a big blow. 25 00:01:08,640 --> 00:01:10,840 Speaker 2: I haven't even had coffee today yet, which you were 26 00:01:10,920 --> 00:01:12,840 Speaker 2: very oshocked about when I jopped on the body with 27 00:01:12,920 --> 00:01:15,200 Speaker 2: you this morning. But no, she's doing really well. She's 28 00:01:15,200 --> 00:01:17,400 Speaker 2: a great bub she's a really good feeder. I think 29 00:01:17,440 --> 00:01:21,280 Speaker 2: where fingers crossed. Getting the breastfeeding thing downpack it is 30 00:01:21,480 --> 00:01:24,080 Speaker 2: really difficult. So for any mum's out there like well done, 31 00:01:24,200 --> 00:01:26,920 Speaker 2: particularly if you, you know, persisted in those first few weeks, 32 00:01:27,240 --> 00:01:29,919 Speaker 2: it is really hard. So I think we're fingers crossed 33 00:01:29,920 --> 00:01:31,880 Speaker 2: coming good there. But the sleeps a little bit of 34 00:01:31,920 --> 00:01:34,160 Speaker 2: an issue. She's a nighttime baby. She's a little rave 35 00:01:34,240 --> 00:01:37,080 Speaker 2: cave baby come eight pm. So she sleeps really well 36 00:01:37,120 --> 00:01:38,840 Speaker 2: during the day, has a bit of a play, does 37 00:01:38,880 --> 00:01:41,080 Speaker 2: everything we wanted to do during the day. Then eight 38 00:01:41,120 --> 00:01:43,760 Speaker 2: pm the eyes are like wide open and it's. 39 00:01:43,600 --> 00:01:45,319 Speaker 1: Like ready to party mom and dad. 40 00:01:45,680 --> 00:01:47,160 Speaker 2: So we're having a little bit of trouble getting it 41 00:01:47,240 --> 00:01:49,240 Speaker 2: down between eight and one o'clock. But once she sort 42 00:01:49,240 --> 00:01:51,480 Speaker 2: of goes down around one or two, she tends to 43 00:01:51,480 --> 00:01:54,320 Speaker 2: give us a few hours there, so that's good. So anyway, 44 00:01:54,320 --> 00:01:56,680 Speaker 2: the feeding's going well. Sleep not so well, but otherwise 45 00:01:56,680 --> 00:01:59,240 Speaker 2: she's a great little bubby and yeah, we're really enjoying 46 00:01:59,640 --> 00:02:03,360 Speaker 2: this chapter of our lives. And yeah, she's super super cute. 47 00:02:03,400 --> 00:02:06,120 Speaker 2: So you guys would say put her up on Instagram 48 00:02:06,200 --> 00:02:08,280 Speaker 2: a little bit. So if you want to go check 49 00:02:08,280 --> 00:02:10,919 Speaker 2: her out, head to my Instagram account. You can see 50 00:02:10,919 --> 00:02:12,760 Speaker 2: her her cute little dimples. 51 00:02:13,880 --> 00:02:16,600 Speaker 1: She is just giving you some insight into what her 52 00:02:16,600 --> 00:02:20,880 Speaker 1: teenagers are going to be like. Suspect, And a big 53 00:02:20,919 --> 00:02:23,840 Speaker 1: shout out to super dad David, who I said to 54 00:02:23,880 --> 00:02:26,359 Speaker 1: you the other day. I haven't seen the mother online 55 00:02:26,440 --> 00:02:28,160 Speaker 1: very much. All I see is David. He's a super 56 00:02:28,240 --> 00:02:30,720 Speaker 1: daddy's on paternity Lee. We're loving that. So thanks for 57 00:02:30,840 --> 00:02:33,120 Speaker 1: him taking baby me this morning so we could record. 58 00:02:33,320 --> 00:02:34,480 Speaker 1: Very handy having him around. 59 00:02:34,520 --> 00:02:35,799 Speaker 2: Yeah, he's very good. He's a little bit of a 60 00:02:35,840 --> 00:02:37,840 Speaker 2: baby hoog though sometimes I'm like, can I please cut 61 00:02:37,880 --> 00:02:40,640 Speaker 2: on my baby too? He's very very obsessed with her. 62 00:02:40,800 --> 00:02:42,360 Speaker 1: I agree, I've seen him. I think he's a bit 63 00:02:42,360 --> 00:02:45,840 Speaker 1: of a babyhog too. So we're onto it all right. Well, 64 00:02:46,160 --> 00:02:48,520 Speaker 1: to start with today, Lee, and we've been wanting to 65 00:02:48,560 --> 00:02:50,639 Speaker 1: cover this for a little while because it's a topic 66 00:02:50,680 --> 00:02:52,800 Speaker 1: that comes up in the media more so in the 67 00:02:52,800 --> 00:02:56,000 Speaker 1: past two to three years than I have ever remembered before, 68 00:02:56,040 --> 00:02:59,000 Speaker 1: and it's about plant based diets, and we definitely get 69 00:02:59,040 --> 00:03:01,280 Speaker 1: a lot of feedback from our listeners when we talk 70 00:03:01,320 --> 00:03:03,880 Speaker 1: about any plant based products on the Nutrition Couch, and 71 00:03:03,919 --> 00:03:05,960 Speaker 1: I guess to start with, we really want to stress 72 00:03:06,000 --> 00:03:09,200 Speaker 1: that Leanna and I are certainly not anti any specific diet. 73 00:03:09,280 --> 00:03:12,480 Speaker 1: I think as dieticians we really respect anyone's choice and 74 00:03:12,520 --> 00:03:14,600 Speaker 1: decision of the way they eat. And when it comes 75 00:03:14,639 --> 00:03:18,000 Speaker 1: to plant based or specifically vegan or vegetarian eating, I 76 00:03:18,080 --> 00:03:20,760 Speaker 1: really have always said with my clients it's a personal 77 00:03:20,880 --> 00:03:22,560 Speaker 1: choice the way you choose to eat. I have no 78 00:03:22,639 --> 00:03:25,080 Speaker 1: judgment on it. I don't have a personal belief that 79 00:03:25,120 --> 00:03:27,519 Speaker 1: one is better. I think it comes down to your 80 00:03:27,880 --> 00:03:30,480 Speaker 1: how you prefer to eating what you enjoy. But I 81 00:03:30,480 --> 00:03:33,240 Speaker 1: think when we talk about plant based eating, it can 82 00:03:33,280 --> 00:03:35,560 Speaker 1: get sort of caught up in the different definitions. Of course, 83 00:03:35,600 --> 00:03:39,600 Speaker 1: because we have vegan diets which eliminate all animal product, 84 00:03:40,080 --> 00:03:43,480 Speaker 1: and then we can have pescatarian diets which eliminate red 85 00:03:43,560 --> 00:03:45,960 Speaker 1: meat and chicken but may still include fish. Then we 86 00:03:46,000 --> 00:03:49,080 Speaker 1: have vegetarian that's no red meat chicken or fish. So 87 00:03:49,120 --> 00:03:51,360 Speaker 1: there's a lot of different plays on it. So when 88 00:03:51,400 --> 00:03:55,560 Speaker 1: I'm talking about plant based eating, the confusion can come 89 00:03:55,640 --> 00:04:00,400 Speaker 1: because plant based eating is not necessarily eliminating all animal food, 90 00:04:00,440 --> 00:04:03,400 Speaker 1: it's just leading with a lot of more plants. So, 91 00:04:03,400 --> 00:04:06,640 Speaker 1: for example, you would sometimes describe Mediterranean diets as plant 92 00:04:06,680 --> 00:04:09,800 Speaker 1: based because there's such a high volume of legum, fruit 93 00:04:09,840 --> 00:04:12,640 Speaker 1: and vegetable seeds and nuts, even though it does still 94 00:04:12,680 --> 00:04:15,680 Speaker 1: include some animal products. So I think it can just 95 00:04:15,800 --> 00:04:17,560 Speaker 1: get a little bit confusing. So we do want to 96 00:04:17,600 --> 00:04:19,440 Speaker 1: be really clear that we will tend to be much 97 00:04:19,480 --> 00:04:23,159 Speaker 1: more specific. We will always say vegan versus vegetarian because 98 00:04:23,160 --> 00:04:25,680 Speaker 1: for me, you know, any most dieticians would have a 99 00:04:25,680 --> 00:04:28,600 Speaker 1: plant based diet because probably sixty to seventy percent of 100 00:04:28,640 --> 00:04:30,640 Speaker 1: their intake is coming from plants, but they may still 101 00:04:30,720 --> 00:04:34,000 Speaker 1: choose to include some dairy or some meat on occasion. 102 00:04:34,440 --> 00:04:36,920 Speaker 1: And I guess when we look at the literature around diets, 103 00:04:37,080 --> 00:04:40,000 Speaker 1: and we look at diets like the Mediterranean, indeed, it 104 00:04:40,040 --> 00:04:42,799 Speaker 1: does still include some but the focus is on plant 105 00:04:42,800 --> 00:04:46,680 Speaker 1: based seeding. And it's pretty safe to saalian that most people, 106 00:04:46,720 --> 00:04:50,560 Speaker 1: if not everyone, would benefit from eating more plant foods 107 00:04:50,560 --> 00:04:51,200 Speaker 1: in their day. 108 00:04:51,040 --> 00:04:53,560 Speaker 2: To day, absolutely, and I think where the confusion comes 109 00:04:53,600 --> 00:04:56,280 Speaker 2: from is, you know, a lot of people when they 110 00:04:56,279 --> 00:04:58,039 Speaker 2: say plant based diets, if you do look at some 111 00:04:58,080 --> 00:05:00,560 Speaker 2: of the research, there is some really good evidence, particularly 112 00:05:00,560 --> 00:05:02,600 Speaker 2: in the last few years, coming out that plant based 113 00:05:02,640 --> 00:05:05,760 Speaker 2: diets can help with things like chronic conditions like diabetes 114 00:05:05,800 --> 00:05:08,440 Speaker 2: and heart disease, and also really really helpful for things 115 00:05:08,480 --> 00:05:10,480 Speaker 2: like gut health long term, because of course, the more 116 00:05:10,520 --> 00:05:12,719 Speaker 2: plants we have, the more fiber we have, the more 117 00:05:12,720 --> 00:05:15,720 Speaker 2: diversity in our gut microbiome, it's all going to be better. 118 00:05:15,839 --> 00:05:17,960 Speaker 2: But I think some of the literature really does talk 119 00:05:17,960 --> 00:05:21,200 Speaker 2: about plant based eating being more vegan style eating, but 120 00:05:21,360 --> 00:05:23,640 Speaker 2: also some of the research is more I guess that 121 00:05:23,680 --> 00:05:27,159 Speaker 2: definition of plant forward eating, we're not exclusively plant based 122 00:05:27,279 --> 00:05:30,240 Speaker 2: or exclusively vegan. You're just including a ton more plants 123 00:05:30,240 --> 00:05:32,000 Speaker 2: in your diet. And that's sort of the concept that 124 00:05:32,200 --> 00:05:34,200 Speaker 2: as dietitians, Susie, I think we both agree and that 125 00:05:34,240 --> 00:05:36,960 Speaker 2: we really like because if you choose to follow a 126 00:05:37,040 --> 00:05:39,840 Speaker 2: vegan lifestyle, that is absolutely okay, and most people choose 127 00:05:39,880 --> 00:05:42,400 Speaker 2: to do that for ethical reasons and that's completely fine. 128 00:05:42,480 --> 00:05:45,280 Speaker 2: But I think the large majority of the population do 129 00:05:45,480 --> 00:05:49,080 Speaker 2: actively enjoy small amounts of animal products and dairy and eggs, 130 00:05:49,160 --> 00:05:50,960 Speaker 2: and for us to say to every single person on 131 00:05:51,000 --> 00:05:53,040 Speaker 2: the planet, you should be eating vegan, you should be 132 00:05:53,080 --> 00:05:55,359 Speaker 2: eating one hundred percent plant based, I just don't know 133 00:05:55,400 --> 00:05:58,919 Speaker 2: if that's absolutely achievable, particularly because the average you know, 134 00:05:58,920 --> 00:06:02,040 Speaker 2: Australian or the average does eat probably far too much 135 00:06:02,080 --> 00:06:04,960 Speaker 2: meat and far too much animal based protein. So I 136 00:06:05,000 --> 00:06:07,560 Speaker 2: think that we sort of rather than being extreme or 137 00:06:07,600 --> 00:06:10,520 Speaker 2: black and white, because we know that with health long term, 138 00:06:10,560 --> 00:06:13,719 Speaker 2: those extremes and the rigidity with dieting doesn't work. I 139 00:06:13,760 --> 00:06:16,120 Speaker 2: think I really like the concepts, Suzi, of this plant 140 00:06:16,200 --> 00:06:19,240 Speaker 2: forward approach where we're just eating a ton more plants. 141 00:06:20,279 --> 00:06:24,159 Speaker 2: And there was an article on Harvard website that actually 142 00:06:24,240 --> 00:06:26,640 Speaker 2: talked a little bit about, you know, the Mediterranean diet, 143 00:06:26,680 --> 00:06:29,040 Speaker 2: and we do know that as one of the top 144 00:06:29,080 --> 00:06:30,719 Speaker 2: diets in the world, this has some of the most 145 00:06:30,720 --> 00:06:33,880 Speaker 2: abundant research and the most high quality research to show 146 00:06:33,920 --> 00:06:37,159 Speaker 2: that it really does help with heart disease, metabolic diseases, 147 00:06:37,480 --> 00:06:40,720 Speaker 2: certain cancers like breast cancer and prostate cancer, and can 148 00:06:40,800 --> 00:06:44,240 Speaker 2: even help reduce you know, the risk of frailty in 149 00:06:44,279 --> 00:06:47,440 Speaker 2: the elderly, and better mental health benefits long term as well, 150 00:06:47,480 --> 00:06:49,480 Speaker 2: because it's focused on plants and it's got a really 151 00:06:49,520 --> 00:06:52,400 Speaker 2: good amount of healthy based facts as well. So we 152 00:06:52,440 --> 00:06:54,800 Speaker 2: really like the concept of plant forward. If you want 153 00:06:54,839 --> 00:06:57,960 Speaker 2: to live a completely vegan lifestyle, that is absolutely okay 154 00:06:58,000 --> 00:07:01,040 Speaker 2: as well. But there is that distinction between whole food 155 00:07:01,279 --> 00:07:04,320 Speaker 2: plant based or vegan eating and just completely vegan eating, 156 00:07:04,360 --> 00:07:06,680 Speaker 2: because we do know, Susie, that you can get vegan 157 00:07:06,680 --> 00:07:09,400 Speaker 2: ice creams and vegan brownies and vegan cookies and vegan 158 00:07:09,400 --> 00:07:12,280 Speaker 2: hot dogs and vegan you know, fake snitzles and that 159 00:07:12,320 --> 00:07:16,080 Speaker 2: sort of thing, and that over processing of food isn't 160 00:07:16,120 --> 00:07:18,680 Speaker 2: necessarily healthier. So a lot of people will say, oh, 161 00:07:18,720 --> 00:07:21,160 Speaker 2: I'm going to have a vegan burger at grilled with 162 00:07:21,280 --> 00:07:24,520 Speaker 2: you know, my chip chips or whatever, versus a plant 163 00:07:24,520 --> 00:07:28,840 Speaker 2: based berg, and that's healthier, potentially or potentially not. I 164 00:07:28,840 --> 00:07:30,960 Speaker 2: don't think you can easily just lump plant based or 165 00:07:31,000 --> 00:07:34,880 Speaker 2: vegan eating into this technically always better or always superior 166 00:07:34,960 --> 00:07:38,720 Speaker 2: category versus whole foods, because whole foods absolutely do matter. 167 00:07:38,840 --> 00:07:40,640 Speaker 2: And I feel like the trend in the media lately, 168 00:07:40,680 --> 00:07:42,720 Speaker 2: and the trend that we're seeing with our client, Susie, 169 00:07:42,880 --> 00:07:45,600 Speaker 2: is that any form of plant based eating is healthier. 170 00:07:45,800 --> 00:07:47,320 Speaker 2: Is that what you're seeing in your clinic as well? 171 00:07:47,480 --> 00:07:49,679 Speaker 1: One hundred percent? And I think that there's a little 172 00:07:49,680 --> 00:07:52,160 Speaker 1: bit of judgment around it as well. So I think 173 00:07:52,320 --> 00:07:54,720 Speaker 1: when we have looked at a couple of products here 174 00:07:54,760 --> 00:07:57,800 Speaker 1: on the Nutrition Couch, I think we spoke about a cookie. Now, 175 00:07:58,160 --> 00:08:01,440 Speaker 1: we love the cookie, it was delicious and it was 176 00:08:01,480 --> 00:08:04,880 Speaker 1: plant based, but it wasn't healthy and there's a big difference. 177 00:08:05,040 --> 00:08:06,520 Speaker 1: And I want to be very clear as I said, 178 00:08:06,520 --> 00:08:10,120 Speaker 1: I'm not anti plant based by any means. And we're dietitians, 179 00:08:10,160 --> 00:08:12,560 Speaker 1: you know, we love to eat plants. We eat bucketloads. 180 00:08:13,000 --> 00:08:16,760 Speaker 1: But we can't just paint the brush that plant food 181 00:08:16,840 --> 00:08:20,240 Speaker 1: that's processed is nutritionally superior, because if you would look 182 00:08:20,240 --> 00:08:22,240 Speaker 1: at the science and the nutritional breakdown of some of 183 00:08:22,280 --> 00:08:24,800 Speaker 1: those products. Take a cookie, for example, or an ice cream, 184 00:08:25,280 --> 00:08:28,520 Speaker 1: generally the first couple of ingredients of coconut based oils 185 00:08:29,000 --> 00:08:32,280 Speaker 1: and still refined types of flour. These are processed foods 186 00:08:32,280 --> 00:08:35,600 Speaker 1: that aren't healthy. So just because it's a plant based 187 00:08:35,600 --> 00:08:38,080 Speaker 1: cookie does not make it better than a regular cookie. 188 00:08:38,080 --> 00:08:40,200 Speaker 1: And I think that's a very clear differentiation we want 189 00:08:40,240 --> 00:08:42,880 Speaker 1: to make with the food. But it's also safe to 190 00:08:42,920 --> 00:08:45,800 Speaker 1: salean when I'm looking at my own client's food diaries 191 00:08:46,280 --> 00:08:49,080 Speaker 1: that very rarely, I'd say one in twenty clients would 192 00:08:49,120 --> 00:08:51,079 Speaker 1: tick the box on that seven to ten serves of 193 00:08:51,120 --> 00:08:54,120 Speaker 1: fresh fruits and vegetables as suggested in a Mediterranean approach, 194 00:08:54,840 --> 00:08:57,000 Speaker 1: because we just don't get that variety which we've spoken 195 00:08:57,040 --> 00:08:59,720 Speaker 1: about for gut health benefits. So it's an area we 196 00:08:59,720 --> 00:09:01,520 Speaker 1: can all work on. And again it doesn't have to 197 00:09:01,520 --> 00:09:03,480 Speaker 1: be all or nothing. You don't have to eliminate all 198 00:09:03,520 --> 00:09:05,400 Speaker 1: the meat and all the chicken from your diet if 199 00:09:05,440 --> 00:09:08,720 Speaker 1: you like it. But a simple shift towards a plant 200 00:09:08,760 --> 00:09:11,640 Speaker 1: forward approach and to get the benefits that are associated 201 00:09:11,679 --> 00:09:14,320 Speaker 1: with a higher volume of plants is to what one 202 00:09:14,440 --> 00:09:17,079 Speaker 1: or two meals out each week for a plant based alternative. 203 00:09:17,120 --> 00:09:19,920 Speaker 1: So instead of spaghetti bolonnaise with mince, sub in your 204 00:09:19,960 --> 00:09:23,160 Speaker 1: kidney beans, or instead of a regular designia sub in 205 00:09:23,200 --> 00:09:26,160 Speaker 1: a vegetable designa or a plain stir fry with vegetables 206 00:09:26,559 --> 00:09:29,000 Speaker 1: and tofu as opposed to adding prawns and chicken. So 207 00:09:29,040 --> 00:09:32,200 Speaker 1: it's very simple to make those gradual shifts as opposed 208 00:09:32,200 --> 00:09:34,160 Speaker 1: to thinking, right, I need to be one hundred percent this, 209 00:09:34,640 --> 00:09:38,160 Speaker 1: and that's a sustainable dietary approach one hundred percent. Another 210 00:09:38,200 --> 00:09:40,280 Speaker 1: tip I give my clients is just every time you 211 00:09:40,360 --> 00:09:41,760 Speaker 1: have a meal, I want there to be at least 212 00:09:41,760 --> 00:09:43,880 Speaker 1: one vegetable there. And that can be simple. If you're 213 00:09:43,880 --> 00:09:46,040 Speaker 1: having eggs for breakfast, add some chopped tomato. If you're 214 00:09:46,080 --> 00:09:48,640 Speaker 1: having a juice, adding some extra kale. If you're having 215 00:09:48,679 --> 00:09:51,400 Speaker 1: a snack, add some tomatoes on the side. It's not complicated, 216 00:09:51,760 --> 00:09:54,640 Speaker 1: but that regularity and that range will give you all 217 00:09:54,679 --> 00:09:58,160 Speaker 1: of the benefits of plant based eating, whether you don't 218 00:09:58,200 --> 00:09:59,680 Speaker 1: have to go full vegan if you don't want to, 219 00:09:59,760 --> 00:10:02,319 Speaker 1: or even full vegetarian, it's about just focusing on more 220 00:10:02,320 --> 00:10:04,520 Speaker 1: of that fresh food. And it's safe to say lean 221 00:10:04,679 --> 00:10:08,320 Speaker 1: that that's a recommendation that ninety nine percent of health 222 00:10:08,360 --> 00:10:11,760 Speaker 1: professionals would all agree on, no matter what dietary protocol 223 00:10:12,040 --> 00:10:16,319 Speaker 1: or regime they tended to opt for in their practice. 224 00:10:16,360 --> 00:10:18,440 Speaker 2: One hundred percent eat more plants. That's, you know, the 225 00:10:18,480 --> 00:10:20,559 Speaker 2: slogan that I've been I've been saying for years and 226 00:10:20,640 --> 00:10:22,760 Speaker 2: years and years, and you hope to Susie and just 227 00:10:22,760 --> 00:10:24,480 Speaker 2: to sort of get our listeners started, we are one 228 00:10:24,559 --> 00:10:26,400 Speaker 2: hundred percent for a plant based art. We are one 229 00:10:26,440 --> 00:10:28,880 Speaker 2: hundred percent in agreeance that it is healthier long term, 230 00:10:28,920 --> 00:10:31,600 Speaker 2: it helps with many many disease risk long term. But 231 00:10:31,679 --> 00:10:35,600 Speaker 2: it needs to be plant based, whole food eating. That's 232 00:10:35,679 --> 00:10:37,880 Speaker 2: I think the most important part. So do some fun 233 00:10:37,920 --> 00:10:39,720 Speaker 2: things with your family, you know, especially if you've got 234 00:10:39,720 --> 00:10:41,640 Speaker 2: little kids and you've got some fussy eaters at home. 235 00:10:41,840 --> 00:10:44,280 Speaker 2: You know, do like a meatless Monday, where one meal 236 00:10:44,320 --> 00:10:46,880 Speaker 2: a week is a vegetarian based meal. And as Susie said, 237 00:10:46,920 --> 00:10:49,240 Speaker 2: it could just be you know, some bean tacos, or 238 00:10:49,760 --> 00:10:52,040 Speaker 2: you could use something like, you know, the corn mince, 239 00:10:52,040 --> 00:10:55,079 Speaker 2: which is a vegetarian alternative to you know, actual mince meat, 240 00:10:55,160 --> 00:10:57,120 Speaker 2: or something you make a nice lazagna up or something 241 00:10:57,200 --> 00:10:59,240 Speaker 2: like that. So there's a lot of different options you 242 00:10:59,280 --> 00:11:00,960 Speaker 2: can do, but they get the whole whole family involved 243 00:11:01,000 --> 00:11:03,280 Speaker 2: as well. I have a lot of messages from ladies 244 00:11:03,320 --> 00:11:05,240 Speaker 2: who say, you know, my partner's or my husband, you know, 245 00:11:05,280 --> 00:11:07,880 Speaker 2: they don't like tofu. Tofu isn't the only way to 246 00:11:07,920 --> 00:11:10,720 Speaker 2: eat plant based. There are many many other alternatives than 247 00:11:10,880 --> 00:11:13,600 Speaker 2: just tofu. But also tofu doesn't have a taste, guys, 248 00:11:13,640 --> 00:11:16,640 Speaker 2: so it really absorbs the flavors and the tastes around it. 249 00:11:16,679 --> 00:11:19,040 Speaker 2: So tofu is very bland. I never understand when people 250 00:11:19,040 --> 00:11:21,079 Speaker 2: say I don't like tofu because it doesn't really taste 251 00:11:21,120 --> 00:11:23,439 Speaker 2: like anything. So make sure you're putting it with something 252 00:11:23,480 --> 00:11:25,560 Speaker 2: that has an abundance of flavors, like in a beautiful 253 00:11:25,840 --> 00:11:28,480 Speaker 2: yellow tofu and chickpea curry or something like that, because 254 00:11:28,520 --> 00:11:30,920 Speaker 2: it really does absorb the flavors in it. So at 255 00:11:30,920 --> 00:11:33,280 Speaker 2: the nutrition couch where all for plant based eating, but 256 00:11:33,360 --> 00:11:35,880 Speaker 2: let's just not go to the extremes where you know, 257 00:11:35,880 --> 00:11:37,319 Speaker 2: if you're going to do a vegan based art for 258 00:11:37,360 --> 00:11:39,319 Speaker 2: four weeks and fall off the wagon because you want it, 259 00:11:40,040 --> 00:11:42,120 Speaker 2: I don't know, a bacon and egg mcmuffet or something 260 00:11:42,200 --> 00:11:44,040 Speaker 2: like that. Let's just be a little bit more balanced 261 00:11:44,040 --> 00:11:46,280 Speaker 2: about it and allow the things that you want in 262 00:11:46,360 --> 00:11:49,559 Speaker 2: small amounts, but focus on the good parts of plant 263 00:11:49,559 --> 00:11:52,080 Speaker 2: based eating and abundance of plants and whole foods, which 264 00:11:52,080 --> 00:11:54,800 Speaker 2: we know the research shows this is really really beneficial 265 00:11:54,840 --> 00:11:58,439 Speaker 2: for health long term, absolutely wonderful. So the next topic 266 00:11:58,559 --> 00:12:00,640 Speaker 2: is one that we get a lot of questions from 267 00:12:00,679 --> 00:12:03,160 Speaker 2: our listens on and it's quite interesting. So today we're 268 00:12:03,160 --> 00:12:05,800 Speaker 2: going to talk about the science behind fat loss. What 269 00:12:05,840 --> 00:12:07,960 Speaker 2: does this mean? What does fat loss even mean, and 270 00:12:08,040 --> 00:12:10,680 Speaker 2: where does fat actually go when we lose it? And 271 00:12:10,720 --> 00:12:12,280 Speaker 2: I said this to a client and she was like, 272 00:12:13,280 --> 00:12:16,120 Speaker 2: I don't know, I've never thought of that before, like 273 00:12:16,120 --> 00:12:18,640 Speaker 2: like I've lost you know, I think at that say, 274 00:12:18,720 --> 00:12:20,640 Speaker 2: she lost maybe sort of sort of five kilos on 275 00:12:20,640 --> 00:12:22,000 Speaker 2: the scale, and we were sort of thinking, you know, 276 00:12:22,120 --> 00:12:23,880 Speaker 2: that might be a couple of kilos of true fat loss. 277 00:12:23,880 --> 00:12:25,920 Speaker 2: And I said, well, where's that gone? And the look 278 00:12:26,000 --> 00:12:27,720 Speaker 2: she gave me was the funniest thing I've ever seen 279 00:12:27,720 --> 00:12:30,280 Speaker 2: And she'd never actually thought about that, And honestly, Susie, 280 00:12:30,280 --> 00:12:32,160 Speaker 2: I hadn't. That was me a few years ago as well. 281 00:12:32,200 --> 00:12:34,600 Speaker 2: I was like where does fat actually go? When I 282 00:12:34,640 --> 00:12:36,840 Speaker 2: pulled out my big chunky textbooks from UNI, and I 283 00:12:36,880 --> 00:12:38,760 Speaker 2: was like, all right, let's go, let's figure this out. 284 00:12:38,960 --> 00:12:41,040 Speaker 2: But first of all, let's start with talking about the 285 00:12:41,080 --> 00:12:43,120 Speaker 2: difference between weight loss and fat loss. And I think 286 00:12:43,120 --> 00:12:46,000 Speaker 2: we've talked about this podcast on the podcast before, but 287 00:12:46,040 --> 00:12:48,560 Speaker 2: for our new listeners, we'll just go through it quickly again. 288 00:12:48,840 --> 00:12:52,360 Speaker 2: So weight loss in general refers to a decrease in 289 00:12:52,440 --> 00:12:55,200 Speaker 2: your overall body weight. But weight loss is generally coming 290 00:12:55,240 --> 00:12:57,400 Speaker 2: from three things. It's coming from a muscle, it's coming 291 00:12:57,400 --> 00:12:59,600 Speaker 2: from water and it's coming from fat loss. So you 292 00:12:59,640 --> 00:13:02,160 Speaker 2: generally see weight loss on the scale. You jump on 293 00:13:02,160 --> 00:13:04,120 Speaker 2: the scale and you're a kilo down. That's not a 294 00:13:04,200 --> 00:13:06,400 Speaker 2: kilo or fat loss. It's a kilo that's made up 295 00:13:06,440 --> 00:13:10,360 Speaker 2: of fat, muscle, and some water, whereas fat loss refers 296 00:13:10,400 --> 00:13:13,560 Speaker 2: to weight loss but just from fat stores. So that 297 00:13:13,720 --> 00:13:17,559 Speaker 2: is more helpful for the majority of us having goals 298 00:13:17,760 --> 00:13:19,760 Speaker 2: in terms of fat loss goals, and you might hear 299 00:13:20,080 --> 00:13:22,360 Speaker 2: me talk about on my other podcast and more nutrition, 300 00:13:22,679 --> 00:13:25,040 Speaker 2: I generally always refer to weight loss as fat loss 301 00:13:25,040 --> 00:13:28,200 Speaker 2: because we want to actively hold onto our muscle mass. 302 00:13:28,240 --> 00:13:31,080 Speaker 2: It's so important for us metabolically but also just for 303 00:13:31,120 --> 00:13:33,320 Speaker 2: our health long term and as we age as well. 304 00:13:33,400 --> 00:13:35,160 Speaker 2: The more muscle we have, the better we're going to 305 00:13:35,200 --> 00:13:37,960 Speaker 2: be metabolically and from a health perspective as well. So 306 00:13:38,000 --> 00:13:40,280 Speaker 2: when we're losing weight on the scale, we want that 307 00:13:40,400 --> 00:13:42,840 Speaker 2: to come from our fat stores, not our muscle and 308 00:13:42,880 --> 00:13:45,560 Speaker 2: our water weight. At our sort of fluctuations there are 309 00:13:45,679 --> 00:13:47,680 Speaker 2: neither here nor there, they're not sort of too important. 310 00:13:48,000 --> 00:13:50,040 Speaker 2: So I guess the next question that a lot of 311 00:13:50,040 --> 00:13:52,280 Speaker 2: our listeners are probably thinking, Susie is well, how do 312 00:13:52,320 --> 00:13:55,360 Speaker 2: we know if we're actually losing fat. So most people 313 00:13:55,400 --> 00:13:57,680 Speaker 2: will track their weight loss or their fat loss on 314 00:13:57,720 --> 00:14:00,560 Speaker 2: a scale, but it's not the most helpful thing because, 315 00:14:00,600 --> 00:14:03,040 Speaker 2: as we said, we can't really differentiate between fat loss 316 00:14:03,040 --> 00:14:06,560 Speaker 2: and muscle mass. So Susie I generally recommend clients track 317 00:14:06,600 --> 00:14:08,760 Speaker 2: fat loss in two ways. The first one is sort 318 00:14:08,760 --> 00:14:11,120 Speaker 2: of a body fat scale or a BIA, where we're 319 00:14:11,200 --> 00:14:14,120 Speaker 2: using bioelectrical impedance, where there's sort of an electrical current 320 00:14:14,200 --> 00:14:16,480 Speaker 2: going through sort of our hands on our arms. Obviously, 321 00:14:16,520 --> 00:14:18,360 Speaker 2: this doesn't hurt, it's very safe, and it sort of 322 00:14:18,400 --> 00:14:21,080 Speaker 2: tracks the amount of fat and muscle mass in our body. 323 00:14:21,240 --> 00:14:24,280 Speaker 2: So these body composition scales can be good, but they 324 00:14:24,280 --> 00:14:27,400 Speaker 2: can also be really, really inaccurate, Susie. So they have 325 00:14:27,480 --> 00:14:30,000 Speaker 2: to be measured under the same conditions. If you go 326 00:14:30,040 --> 00:14:32,880 Speaker 2: and you jump on a body fat scale before you've trained, 327 00:14:32,920 --> 00:14:35,280 Speaker 2: before you've eaten anything, on a Monday morning, then you 328 00:14:35,320 --> 00:14:37,960 Speaker 2: go jump on that scale again on a Thursday afternoon, 329 00:14:38,320 --> 00:14:40,840 Speaker 2: after you've trained, when you're dehydrated, and after you've been 330 00:14:40,880 --> 00:14:42,880 Speaker 2: eating and drinking all day, you were going to get 331 00:14:43,040 --> 00:14:45,320 Speaker 2: very very different measures. It has to be under the 332 00:14:45,360 --> 00:14:47,640 Speaker 2: same conditions. If you're going to use these scales. It 333 00:14:47,680 --> 00:14:50,320 Speaker 2: should be first thing in the morning after avoiding so 334 00:14:50,400 --> 00:14:53,120 Speaker 2: go and use the bathroom before you exercise and before 335 00:14:53,160 --> 00:14:55,760 Speaker 2: you eat or drink anything. So it really really frustrates 336 00:14:55,800 --> 00:14:57,560 Speaker 2: me when I see a lot of these gym challenges 337 00:14:57,600 --> 00:15:00,280 Speaker 2: Susie using these scales and they're saying, come in on 338 00:15:00,320 --> 00:15:03,400 Speaker 2: our fancy body fat scale at any time of the day. No, 339 00:15:03,600 --> 00:15:06,000 Speaker 2: it has to be measured under the same conditions. And 340 00:15:06,040 --> 00:15:08,520 Speaker 2: the second way that I like to track body fat 341 00:15:09,160 --> 00:15:11,320 Speaker 2: lost Susie with my clients, and it's a lot more 342 00:15:11,320 --> 00:15:14,840 Speaker 2: accurate is using something like skin fold calipers. So skinfold 343 00:15:14,880 --> 00:15:18,200 Speaker 2: calipers can estimate your body fat percentage. It's a really 344 00:15:18,240 --> 00:15:22,240 Speaker 2: great practice. We can really get I guess results and 345 00:15:22,280 --> 00:15:24,360 Speaker 2: we can see changes in body fat from as little 346 00:15:24,400 --> 00:15:28,520 Speaker 2: as week to week in really really well trained technicians. So, Susie, 347 00:15:28,520 --> 00:15:30,760 Speaker 2: I did an ISAAC skin folding course a few years ago. 348 00:15:31,000 --> 00:15:33,160 Speaker 2: It was a full two three day course. We use 349 00:15:33,200 --> 00:15:37,400 Speaker 2: specific landmarks across the body to ensure accuracy for repeat measures. 350 00:15:37,560 --> 00:15:39,720 Speaker 2: So when I see, you know, pts in the gym 351 00:15:39,720 --> 00:15:43,840 Speaker 2: who haven't been probably trained in skin folding using plastic 352 00:15:43,920 --> 00:15:47,400 Speaker 2: calipers just randomly grabbing biceps and you know, bits of 353 00:15:48,000 --> 00:15:49,800 Speaker 2: bits of fat on the thigh and just pinching it 354 00:15:49,840 --> 00:15:51,920 Speaker 2: and sort of assessing it that way. It makes me 355 00:15:52,000 --> 00:15:55,160 Speaker 2: cringe because again it's not it's not accurate, and it's 356 00:15:55,200 --> 00:15:57,400 Speaker 2: not repeatable. So really ensure that if you're going to 357 00:15:57,400 --> 00:15:59,480 Speaker 2: get your skin folds done with a PT, with a 358 00:15:59,520 --> 00:16:03,600 Speaker 2: sports titian, with another qualified expert, ask if their ISAAC trained. 359 00:16:03,640 --> 00:16:08,720 Speaker 2: That's sort of the worldwide qualification that really ensures accuracy 360 00:16:08,760 --> 00:16:12,040 Speaker 2: and repeated accuracy. If they're using something like plastic calibers, 361 00:16:12,080 --> 00:16:14,360 Speaker 2: I probably wouldn't even go near them. And if they're 362 00:16:14,440 --> 00:16:16,800 Speaker 2: sort of not measuring up parts, if they haven't got 363 00:16:16,840 --> 00:16:18,600 Speaker 2: a measuring tape, if they haven't got a pen to mark, 364 00:16:18,800 --> 00:16:21,360 Speaker 2: you know, bony landmarks on your body, I wouldn't. I 365 00:16:21,480 --> 00:16:24,480 Speaker 2: really wouldn't trust them in terms of having those skin 366 00:16:24,600 --> 00:16:28,920 Speaker 2: fold calibers and those measures be repeatable long term. So 367 00:16:29,000 --> 00:16:31,400 Speaker 2: I really would ensure that the training of your technician 368 00:16:32,160 --> 00:16:34,120 Speaker 2: is really up to date and really ask them if 369 00:16:34,120 --> 00:16:37,160 Speaker 2: they've been trained in skin folding, because it is something 370 00:16:37,200 --> 00:16:39,840 Speaker 2: that you can get super accurate measurements, Susie, but you 371 00:16:39,840 --> 00:16:42,920 Speaker 2: can also get really really inaccurate measurements as well, So 372 00:16:42,960 --> 00:16:44,960 Speaker 2: there's sort of the two ways where clients ask me 373 00:16:45,920 --> 00:16:47,560 Speaker 2: how can I track body for that percentage? And of 374 00:16:47,560 --> 00:16:49,240 Speaker 2: course the other one would be getting something like a 375 00:16:49,280 --> 00:16:51,880 Speaker 2: DEXA scan, but unfortunately that's just not something that we 376 00:16:51,920 --> 00:16:54,440 Speaker 2: can do every week or every fortnight. That really does 377 00:16:54,480 --> 00:16:56,240 Speaker 2: take longer. You know, we might do one every eight 378 00:16:56,240 --> 00:16:59,160 Speaker 2: to twelve weeks. Any other I guess ways that you 379 00:16:59,320 --> 00:17:03,359 Speaker 2: use measurements to track body fat presentage in your clients. 380 00:17:03,000 --> 00:17:05,640 Speaker 1: Well, I think there's two scenarios. So when you're talking 381 00:17:05,640 --> 00:17:09,040 Speaker 1: about ISAC accreditation, it's taking me back twenty plus years 382 00:17:09,080 --> 00:17:11,040 Speaker 1: when I did mine at the Australian Institute of Sport, 383 00:17:11,600 --> 00:17:14,879 Speaker 1: so I spent a lot of years skin folding footballers. 384 00:17:14,920 --> 00:17:18,359 Speaker 1: And indeed, skin folds can be great when you're dealing 385 00:17:18,400 --> 00:17:22,880 Speaker 1: with generally a pretty lean group you know, certainly athletes, yes, 386 00:17:23,040 --> 00:17:25,840 Speaker 1: or lean recreational athletes. But I certainly wouldn't be ever 387 00:17:25,960 --> 00:17:28,560 Speaker 1: using that with the average client that I'm seeing one 388 00:17:29,000 --> 00:17:32,240 Speaker 1: because it's a very specific measure and when someone's got 389 00:17:32,240 --> 00:17:34,679 Speaker 1: ten or twenty or thirty kilos to lose, it's going 390 00:17:34,760 --> 00:17:38,320 Speaker 1: to not be giving a very specific measurement anyway. But 391 00:17:38,480 --> 00:17:41,040 Speaker 1: what I do, it's so simple because I like to 392 00:17:41,080 --> 00:17:43,960 Speaker 1: talk about fat loss, which is actually, like you describe, 393 00:17:44,040 --> 00:17:48,879 Speaker 1: really complicated physiologically. I describe to my clients as the 394 00:17:48,880 --> 00:17:52,080 Speaker 1: body is like a machine, and at any one time, 395 00:17:52,200 --> 00:17:55,960 Speaker 1: you're running off all different mixes of fuel. So you're 396 00:17:55,960 --> 00:17:58,840 Speaker 1: burning some carbohydrate, you're burning some fat. And then when 397 00:17:58,880 --> 00:18:02,600 Speaker 1: you participate in high intensity training or increase your calorie 398 00:18:02,600 --> 00:18:07,359 Speaker 1: burns significantly, your actual percentage of glucose being metabolizes increases, 399 00:18:08,040 --> 00:18:11,159 Speaker 1: but you're fat because of the total calories overall, you 400 00:18:11,200 --> 00:18:14,919 Speaker 1: still get a good proportion of fat, but it's like 401 00:18:15,000 --> 00:18:18,359 Speaker 1: a little engine and you're sort of giving fuel to burn. 402 00:18:18,600 --> 00:18:21,159 Speaker 1: So that's why when we start with regular diets that 403 00:18:21,200 --> 00:18:25,000 Speaker 1: are lowering carbohydrate for a couple of days, you will 404 00:18:25,000 --> 00:18:27,080 Speaker 1: be burning through your glycogen stores, and you will also 405 00:18:27,200 --> 00:18:29,679 Speaker 1: see a couple of kilo's weight loss because when you're 406 00:18:29,720 --> 00:18:33,040 Speaker 1: stooed carbohydrate in the body, it's also storing fluid and water. 407 00:18:33,520 --> 00:18:37,399 Speaker 1: So when you're primarily burning that stored fuel in your muscles, 408 00:18:37,400 --> 00:18:39,240 Speaker 1: and if you're a larger person, there'll be more of 409 00:18:39,280 --> 00:18:43,240 Speaker 1: that there, you will be depleting that carbohydrate and then 410 00:18:43,359 --> 00:18:47,280 Speaker 1: over time you will continue to burn more fat. But 411 00:18:47,320 --> 00:18:50,200 Speaker 1: the way I do. It is just a body measure, 412 00:18:50,280 --> 00:18:52,440 Speaker 1: So I'll just in the beginning, of course, I'm doing 413 00:18:52,440 --> 00:18:54,680 Speaker 1: a scale weight flat in the morning once or maybe 414 00:18:54,720 --> 00:18:58,280 Speaker 1: twice a week, but I'll also do some tape measures 415 00:18:58,359 --> 00:19:02,159 Speaker 1: because for want of the scientific term to this, that 416 00:19:02,320 --> 00:19:05,080 Speaker 1: has to mobilize over time. So if you're someone who 417 00:19:05,160 --> 00:19:07,800 Speaker 1: has carried weight for many years and the fat may 418 00:19:07,800 --> 00:19:10,359 Speaker 1: be stored in places it's been for a really long time, 419 00:19:10,440 --> 00:19:12,119 Speaker 1: it might have been on your balm or your hips 420 00:19:12,119 --> 00:19:14,880 Speaker 1: for ages, and the body has to mobilize that. It's 421 00:19:14,880 --> 00:19:16,960 Speaker 1: like a little factory. So when you're in the process 422 00:19:17,000 --> 00:19:19,680 Speaker 1: of being in a calorie deficit and burning losing weight, 423 00:19:19,800 --> 00:19:23,880 Speaker 1: or specifically burning higher amounts of fat, then once you've 424 00:19:23,920 --> 00:19:27,399 Speaker 1: depleted what's readily available to the body in stores, the 425 00:19:27,400 --> 00:19:30,280 Speaker 1: body's like, hang on a second, I need to burn 426 00:19:30,359 --> 00:19:32,119 Speaker 1: more of this and I have to mobilize it. So 427 00:19:32,200 --> 00:19:35,440 Speaker 1: that's I think an itcdotally why fat goes soft before 428 00:19:35,480 --> 00:19:37,280 Speaker 1: you burn it and you start to feel like things 429 00:19:37,280 --> 00:19:40,000 Speaker 1: are moving in the body. Now that's not a scientific term, 430 00:19:40,200 --> 00:19:44,000 Speaker 1: but I believe that's a good description of fat mobilizing 431 00:19:44,040 --> 00:19:45,640 Speaker 1: to be burnt, particularly when you've been on a weight 432 00:19:45,680 --> 00:19:48,720 Speaker 1: loss program for several weeks and you've lost that initial 433 00:19:48,920 --> 00:19:51,840 Speaker 1: glycogen store in the initial fat that's readily available in 434 00:19:51,880 --> 00:19:54,600 Speaker 1: the body, and then you start to mobilize. So body 435 00:19:54,680 --> 00:19:58,440 Speaker 1: measurements can be really telling because it tells you initially, 436 00:19:58,480 --> 00:20:01,400 Speaker 1: of course it's fluid, but then particularly in areas where 437 00:20:01,440 --> 00:20:04,159 Speaker 1: you will mobilize fat from like the belly, like the hips, 438 00:20:04,200 --> 00:20:06,600 Speaker 1: like the bum, So you may see no change in 439 00:20:06,640 --> 00:20:09,720 Speaker 1: the scale some weeks, but you'll see change in measurements 440 00:20:09,720 --> 00:20:11,920 Speaker 1: because you're mobilizing it to be burnt. So it's a 441 00:20:11,960 --> 00:20:15,960 Speaker 1: fascinating process. But it's like an engine running constantly and 442 00:20:16,000 --> 00:20:17,680 Speaker 1: burning through the fuel. So it's not like you just 443 00:20:17,760 --> 00:20:19,840 Speaker 1: drop the fat out of it. It's not like it's excreted. 444 00:20:20,080 --> 00:20:21,920 Speaker 1: It doesn't work like that. You actually have to burn 445 00:20:21,960 --> 00:20:25,080 Speaker 1: it off. So when I'll describe to clients when i'm 446 00:20:25,080 --> 00:20:27,760 Speaker 1: working with them, I'll say, I want you to be 447 00:20:27,880 --> 00:20:32,080 Speaker 1: burning fat, not starving. And the difference is if you're 448 00:20:32,119 --> 00:20:36,000 Speaker 1: on a very low calorie restrict diet, specifically low in carbohydrate, 449 00:20:36,119 --> 00:20:38,960 Speaker 1: you will be breaking down muscle mass to be burnt 450 00:20:38,960 --> 00:20:42,160 Speaker 1: as fuel. That is well documented. So in a large 451 00:20:42,200 --> 00:20:44,840 Speaker 1: person who's got lots of muscle mass and it's not 452 00:20:44,920 --> 00:20:47,080 Speaker 1: as big an issue because they're heavy in general and 453 00:20:47,080 --> 00:20:50,040 Speaker 1: can afford to loose the muscle fine. But for my 454 00:20:50,119 --> 00:20:52,600 Speaker 1: smaller people, say they've only got five or ten kilos 455 00:20:52,640 --> 00:20:55,520 Speaker 1: to lose, I don't want them to be burning their 456 00:20:55,600 --> 00:20:58,720 Speaker 1: muscle mass because that's their metabolically active fuel. So that's 457 00:20:58,720 --> 00:21:02,080 Speaker 1: why I want to keep the carbohydrate high enough for 458 00:21:02,160 --> 00:21:04,000 Speaker 1: them to be in fat loss, and I want them 459 00:21:04,040 --> 00:21:07,040 Speaker 1: to be burning their weight off and not starving it off. 460 00:21:07,040 --> 00:21:10,760 Speaker 1: And to me, that's a very distinct difference. So as 461 00:21:10,800 --> 00:21:12,920 Speaker 1: I said, I want to preserve as much muscle mass, 462 00:21:12,960 --> 00:21:16,679 Speaker 1: and that's where like you describe scans like DEXA scans 463 00:21:16,720 --> 00:21:19,800 Speaker 1: can be very helpful at making sure that you're fat 464 00:21:19,800 --> 00:21:22,560 Speaker 1: burning and losing body fat mass and not just losing 465 00:21:22,680 --> 00:21:24,560 Speaker 1: muscle mass. Because I argue a lot of people who 466 00:21:24,600 --> 00:21:27,080 Speaker 1: are on low carbohydrate diets for long periods of time 467 00:21:27,440 --> 00:21:29,520 Speaker 1: who get that willer we look through the top of 468 00:21:29,560 --> 00:21:32,520 Speaker 1: their arms and that scaletal look at the top of 469 00:21:32,560 --> 00:21:35,440 Speaker 1: their chest, it's because they'll be wasting a significant amount 470 00:21:35,440 --> 00:21:37,240 Speaker 1: of muscle mass, which means that they're going to have 471 00:21:37,280 --> 00:21:39,920 Speaker 1: to really pay attention to their calories long term because 472 00:21:39,960 --> 00:21:43,000 Speaker 1: they will regain weight very very quickly because they're not 473 00:21:43,040 --> 00:21:44,800 Speaker 1: burning it off, they're starving it off. 474 00:21:45,920 --> 00:21:48,280 Speaker 2: And I guess that brings us to our next question 475 00:21:48,359 --> 00:21:50,240 Speaker 2: where a lot of listeners have said to us, and 476 00:21:50,440 --> 00:21:53,119 Speaker 2: where someone asked me years ago, and it really perplexed me. 477 00:21:53,200 --> 00:21:55,640 Speaker 2: Where does fat go when we lose it? So I think, 478 00:21:55,680 --> 00:21:57,880 Speaker 2: as you've said, it's really important to remember that fat 479 00:21:57,920 --> 00:22:01,080 Speaker 2: is basically just stored energy. We have excess fat on 480 00:22:01,119 --> 00:22:04,119 Speaker 2: our body, our body has stored excess energy. So the 481 00:22:04,160 --> 00:22:07,600 Speaker 2: body then converts this fat to usable energy, like you said, 482 00:22:07,840 --> 00:22:09,879 Speaker 2: for our muscles and our other tissues to use. And 483 00:22:09,880 --> 00:22:12,359 Speaker 2: it's a really it's a complex metabolic process. There's a 484 00:22:12,400 --> 00:22:15,200 Speaker 2: few things that happens, but what causes your fat cells 485 00:22:15,240 --> 00:22:18,840 Speaker 2: to shrink basically is this process of fat burning. So 486 00:22:19,080 --> 00:22:21,600 Speaker 2: there's a lot of when you're losing fat, your body 487 00:22:21,600 --> 00:22:24,320 Speaker 2: can start to generate heat, and that helps your body 488 00:22:24,320 --> 00:22:26,760 Speaker 2: to do different things, you know, in terms of temperature 489 00:22:26,800 --> 00:22:29,520 Speaker 2: regulation and that sort of thing. Your fat loss also 490 00:22:29,560 --> 00:22:32,360 Speaker 2: gets excreted as a waste product as well. So basically 491 00:22:32,440 --> 00:22:35,240 Speaker 2: what happens to fat is it's converted to carbon dux 492 00:22:35,280 --> 00:22:38,080 Speaker 2: side and water. So you will exhale the carbon dux 493 00:22:38,080 --> 00:22:40,000 Speaker 2: side through your breath and through your skin and your 494 00:22:40,040 --> 00:22:43,679 Speaker 2: pores and that water as well. Basically, I think I 495 00:22:43,720 --> 00:22:45,440 Speaker 2: was reading an article sous in. It said for about 496 00:22:45,440 --> 00:22:48,400 Speaker 2: ten pounds of fat loss precisely, about eight point four 497 00:22:48,440 --> 00:22:50,920 Speaker 2: pounds comes you know, out through your lungs in terms 498 00:22:50,960 --> 00:22:54,000 Speaker 2: of carbon dioxlid, and the remaining one point six pounds 499 00:22:54,040 --> 00:22:56,879 Speaker 2: turns to water and is sort of excreted through you know, 500 00:22:56,920 --> 00:22:59,160 Speaker 2: your boughs or through your skin in terms of sweating 501 00:22:59,160 --> 00:23:01,719 Speaker 2: and that sort of thing. You essentially sweat and breathe 502 00:23:01,720 --> 00:23:04,800 Speaker 2: out fat loss, which I think is really quite interesting. 503 00:23:04,880 --> 00:23:06,480 Speaker 2: I did a TikTok on it, and people were quite 504 00:23:06,520 --> 00:23:08,960 Speaker 2: fascinated by it, as was I many years ago when 505 00:23:09,000 --> 00:23:11,119 Speaker 2: I learned where it actually goes. For some reason, I 506 00:23:11,200 --> 00:23:13,520 Speaker 2: just sort of thought it, I don't know, evaporated or 507 00:23:13,560 --> 00:23:16,200 Speaker 2: it turned it turned into muscle, or it turned into 508 00:23:16,280 --> 00:23:18,800 Speaker 2: just I don't know, blood or something like that. So 509 00:23:19,000 --> 00:23:20,679 Speaker 2: I think it's really important to know that, you know, 510 00:23:20,840 --> 00:23:23,239 Speaker 2: it does sort of get excluded through our body in 511 00:23:23,280 --> 00:23:25,800 Speaker 2: some way. But that is, yeah, that's sort of the 512 00:23:25,840 --> 00:23:26,840 Speaker 2: science behind fat. 513 00:23:26,720 --> 00:23:30,639 Speaker 1: Loss, and that's the other reason that exercising your fat 514 00:23:30,720 --> 00:23:33,800 Speaker 1: away is preferable to starving it off. So I'll give 515 00:23:33,800 --> 00:23:36,640 Speaker 1: you another example. If you are on a thousand calorie 516 00:23:36,640 --> 00:23:39,240 Speaker 1: diet that's low carbohydrate you're getting you may even be 517 00:23:39,240 --> 00:23:42,920 Speaker 1: in ketoted ketosis and you are wasting muscle mass and 518 00:23:42,960 --> 00:23:45,280 Speaker 1: that's your primary energy, and you'll be using a little 519 00:23:45,280 --> 00:23:49,040 Speaker 1: bit of fat mass. The alternative is if you then 520 00:23:49,080 --> 00:23:52,280 Speaker 1: go and do increase your carbohydrate and give the muscle 521 00:23:52,400 --> 00:23:55,520 Speaker 1: cell access to more readily available fuel, and then go 522 00:23:55,600 --> 00:23:57,760 Speaker 1: into the gym and exercise or do a walk or 523 00:23:57,800 --> 00:24:00,040 Speaker 1: a run where you're increasing your breathing and again and 524 00:24:00,200 --> 00:24:04,320 Speaker 1: metabolic rate, you are then more like proactively burning that 525 00:24:04,440 --> 00:24:06,760 Speaker 1: fat off and able to eat more because you did 526 00:24:06,760 --> 00:24:09,480 Speaker 1: a certain amount of carbohydrate as you become more metabolically fit, 527 00:24:09,920 --> 00:24:11,880 Speaker 1: as opposed to sitting down and being on a low 528 00:24:11,920 --> 00:24:15,600 Speaker 1: calorie diet and wasting away and actually forcing the body 529 00:24:15,600 --> 00:24:17,520 Speaker 1: to break down muscle mass to get the weight loss. 530 00:24:17,800 --> 00:24:20,240 Speaker 1: So that's another reason and also why you may feel 531 00:24:20,240 --> 00:24:23,920 Speaker 1: hot and feel that increase in metabolic rate and feel 532 00:24:23,920 --> 00:24:26,320 Speaker 1: hot when you're more likely to be burning fat. And 533 00:24:26,359 --> 00:24:29,560 Speaker 1: that's also why when you've done more workouts and as 534 00:24:29,640 --> 00:24:32,440 Speaker 1: part of your fat loss long term, you feel hungry 535 00:24:32,520 --> 00:24:35,000 Speaker 1: more regularly because your body is burning, and that's what 536 00:24:35,000 --> 00:24:36,240 Speaker 1: we want it. We want it to be the most 537 00:24:36,240 --> 00:24:40,440 Speaker 1: efficient fat burning machine as opposed to wasting on low 538 00:24:40,480 --> 00:24:44,640 Speaker 1: calorie diets which aren't protecting metabolism long term. So I think, 539 00:24:44,720 --> 00:24:46,840 Speaker 1: I think that's clear. I feel clear. Do you feel clear? 540 00:24:46,920 --> 00:24:47,080 Speaker 2: Yeah? 541 00:24:47,119 --> 00:24:50,480 Speaker 1: Yeah, I donely. So it's fascinating. You know, physiology when 542 00:24:50,480 --> 00:24:53,439 Speaker 1: we get you study physiology usually the first year of 543 00:24:53,560 --> 00:24:56,320 Speaker 1: university in any kind of science degree, and whether you're 544 00:24:56,320 --> 00:24:59,160 Speaker 1: doing human movement or nutrition, and it is the most 545 00:24:59,200 --> 00:25:02,399 Speaker 1: complex of some with the exception of biochemistry, which the 546 00:25:02,400 --> 00:25:06,080 Speaker 1: dietitians do. But it's complicated stuff, and quite a few 547 00:25:06,080 --> 00:25:08,960 Speaker 1: people studying nutrition and dietetics will drop out at that 548 00:25:09,040 --> 00:25:11,920 Speaker 1: point because the science is quite complicated. But I always 549 00:25:11,960 --> 00:25:13,760 Speaker 1: come back to first principles, like when we learn our 550 00:25:13,800 --> 00:25:17,040 Speaker 1: maths at school, coming back to first principles. It's all 551 00:25:17,119 --> 00:25:20,040 Speaker 1: very very clear, and certainly that the take home messages 552 00:25:20,080 --> 00:25:23,120 Speaker 1: you're far better to burn your fat off long term 553 00:25:23,119 --> 00:25:26,040 Speaker 1: and promote metabolism than to starve it off just to 554 00:25:26,040 --> 00:25:27,400 Speaker 1: get a reduction on the scales. 555 00:25:27,640 --> 00:25:29,880 Speaker 2: Definitely, And I'll just bring home that point you made 556 00:25:30,240 --> 00:25:32,199 Speaker 2: around skin folding. So it is really used in a 557 00:25:32,320 --> 00:25:35,399 Speaker 2: lener athletic populations, we wouldn't use it in somebody who's 558 00:25:35,400 --> 00:25:37,280 Speaker 2: living in a larger body because it is just it's 559 00:25:37,359 --> 00:25:40,320 Speaker 2: quite inaccurate when we're trying to you know, skin bold 560 00:25:40,400 --> 00:25:42,480 Speaker 2: larger amounts of fat mass. So you are right, it 561 00:25:42,560 --> 00:25:45,200 Speaker 2: is very much for a lener population, and other measures, 562 00:25:45,240 --> 00:25:48,440 Speaker 2: as you said, measurements or a DEXA scan or even 563 00:25:48,480 --> 00:25:51,840 Speaker 2: the BIA scans under the same conditions can be more 564 00:25:52,000 --> 00:25:54,680 Speaker 2: helpful for our larger bodies long term. 565 00:25:54,440 --> 00:25:56,879 Speaker 1: And you would only do a dexa every three months. 566 00:25:56,920 --> 00:25:59,000 Speaker 1: You wouldn't do it too often because as I said, 567 00:25:59,000 --> 00:26:00,920 Speaker 1: it takes time for the body to readjust and re 568 00:26:01,080 --> 00:26:04,399 Speaker 1: establish and even leanne working with athletes, to be honest, 569 00:26:04,400 --> 00:26:06,960 Speaker 1: when we would work with the larger props in rugby 570 00:26:07,119 --> 00:26:10,800 Speaker 1: or islander populations, which are a different body composition and 571 00:26:10,800 --> 00:26:12,919 Speaker 1: can be heavier set, which means it's when you go 572 00:26:12,960 --> 00:26:15,680 Speaker 1: to skin fold, particularly around the thigh and the abdomen, 573 00:26:16,040 --> 00:26:19,400 Speaker 1: it's really difficult to pull the actual fat away from 574 00:26:19,480 --> 00:26:23,960 Speaker 1: the skin, so it's really even inaccurate for those that population. 575 00:26:24,200 --> 00:26:27,160 Speaker 1: So definitely, you know, just thinking back to numbers, if 576 00:26:27,160 --> 00:26:30,000 Speaker 1: my athletes weren't less than say ten to fifteen percent 577 00:26:30,040 --> 00:26:32,919 Speaker 1: body fat, which is the equivalent of say a rugby 578 00:26:33,000 --> 00:26:36,520 Speaker 1: league player who was sort of quite a lean maybe 579 00:26:36,520 --> 00:26:39,480 Speaker 1: a hooker, as opposed to a front roller who can 580 00:26:39,480 --> 00:26:42,200 Speaker 1: go quite up to eighteen percent body fat. Really, they're 581 00:26:42,240 --> 00:26:45,000 Speaker 1: really difficult to get an accurate measure, So certainly, if 582 00:26:45,040 --> 00:26:48,080 Speaker 1: you're sort of a Sunday gym goer and someone's doing 583 00:26:48,119 --> 00:26:50,400 Speaker 1: skin folds, I'd really be questioning the accuracy and why 584 00:26:50,440 --> 00:26:51,919 Speaker 1: they wanted to do it. You'll be much better with 585 00:26:51,960 --> 00:26:54,600 Speaker 1: just some simple measurements around the waist, the hip, the bum, 586 00:26:54,800 --> 00:26:59,160 Speaker 1: things like that to notice shift in body composition. And 587 00:26:59,560 --> 00:27:02,040 Speaker 1: I think those signs that you're getting hungry regularly is 588 00:27:02,040 --> 00:27:05,879 Speaker 1: one of the most the easiest to most pronounce indications 589 00:27:05,920 --> 00:27:07,919 Speaker 1: that you're burning your fuel efficiently. 590 00:27:08,520 --> 00:27:10,879 Speaker 2: And photos go a long way as well, taking progress photos, 591 00:27:10,880 --> 00:27:13,639 Speaker 2: but again it does take a while to see changes 592 00:27:13,680 --> 00:27:16,320 Speaker 2: if you're using photos, so I always try to use 593 00:27:16,359 --> 00:27:18,359 Speaker 2: you know, the same for ladies bras and nickers, and 594 00:27:18,400 --> 00:27:22,840 Speaker 2: for men, same sort of sets of you know, unders 595 00:27:23,200 --> 00:27:25,520 Speaker 2: for lack of a better word, underwear, so that your 596 00:27:25,520 --> 00:27:27,479 Speaker 2: photos sort of look repeatable under the same you know 597 00:27:27,600 --> 00:27:29,760 Speaker 2: lighting as well. You know, don't take one set of 598 00:27:29,760 --> 00:27:32,040 Speaker 2: photos in the morning, and then we gave photos at 599 00:27:32,080 --> 00:27:34,240 Speaker 2: nighttime as well. But really, if you're looking at changes 600 00:27:34,240 --> 00:27:36,840 Speaker 2: in photos to see progress long term, you probably wouldn't 601 00:27:36,840 --> 00:27:38,920 Speaker 2: want to do those photos any earlier than at least 602 00:27:38,960 --> 00:27:40,760 Speaker 2: six weeks. I sort of get my clients to do 603 00:27:40,840 --> 00:27:43,040 Speaker 2: one at week one and one at week twelve, because 604 00:27:43,040 --> 00:27:45,400 Speaker 2: that's really you know, we see good progress by then. 605 00:27:45,480 --> 00:27:47,639 Speaker 2: But it's not like you take, you know, progress photos 606 00:27:47,640 --> 00:27:49,960 Speaker 2: every single week because you just wouldn't really see much 607 00:27:49,960 --> 00:27:50,720 Speaker 2: happening there. 608 00:27:50,640 --> 00:27:53,040 Speaker 1: And certainly not after a big salty meal. So if 609 00:27:53,040 --> 00:27:54,960 Speaker 1: you go and have a big stir fry or lots 610 00:27:55,000 --> 00:27:57,560 Speaker 1: of drinks or big pizza, that's not the time because again, 611 00:27:58,040 --> 00:28:00,440 Speaker 1: just that soult will instantly retain fluid, and that's quite 612 00:28:00,480 --> 00:28:02,840 Speaker 1: pronounced on the body very quickly. It doesn't mean anything 613 00:28:02,840 --> 00:28:05,360 Speaker 1: other than you're retaining fluid. So keep in mind there's 614 00:28:05,359 --> 00:28:08,399 Speaker 1: a big difference, as I said, between fluid gains and 615 00:28:08,480 --> 00:28:10,560 Speaker 1: quick weight loss on the scales and actual fat loss 616 00:28:10,600 --> 00:28:13,720 Speaker 1: long term, and definitely it's a longer term goal for 617 00:28:14,280 --> 00:28:17,080 Speaker 1: all of us, all right, lean, So our final segment 618 00:28:17,080 --> 00:28:20,320 Speaker 1: of the show, we again have a lot of questions 619 00:28:20,400 --> 00:28:25,280 Speaker 1: come through on our the Nutrition Couch podcast Instagram page, 620 00:28:25,280 --> 00:28:28,760 Speaker 1: and you're welcome to send us a DM about gluten 621 00:28:28,840 --> 00:28:31,680 Speaker 1: free eating because we have a number of people who 622 00:28:31,680 --> 00:28:34,960 Speaker 1: perhaps are intolerant or siliac. Even about one percent of 623 00:28:35,000 --> 00:28:40,560 Speaker 1: the population does have a siliac disease. But specifically, does gluten, 624 00:28:41,040 --> 00:28:45,600 Speaker 1: the protein in wheat based foods cause inflammation, And like 625 00:28:45,760 --> 00:28:48,920 Speaker 1: many of our answers, it's a little bit more complicated 626 00:28:49,000 --> 00:28:51,240 Speaker 1: than that. So I'll start off. I know this is 627 00:28:51,240 --> 00:28:52,800 Speaker 1: a little bit more your area than mine, but I'll 628 00:28:52,840 --> 00:28:59,520 Speaker 1: start off with a basic description. If you have Celiac disease, 629 00:28:59,560 --> 00:29:04,320 Speaker 1: which is where you cannot tolerate gluten, and you consume 630 00:29:04,360 --> 00:29:09,360 Speaker 1: it knowingly unknowingly, you will increase inflammatory markers over time 631 00:29:09,400 --> 00:29:13,400 Speaker 1: one hundred percent because your body cannot process that protein 632 00:29:13,440 --> 00:29:17,280 Speaker 1: that occurs in wheat based foods, our bread, are pasta cereal. 633 00:29:18,200 --> 00:29:21,480 Speaker 1: But if you have some other medical conditions that you 634 00:29:21,560 --> 00:29:23,920 Speaker 1: may be sensitive to gluten or told to avoid it, 635 00:29:23,960 --> 00:29:25,920 Speaker 1: so one that springs to mind, and we've spoken about 636 00:29:25,920 --> 00:29:28,520 Speaker 1: this on the Nutrition Couch previously. If you have an 637 00:29:28,600 --> 00:29:31,960 Speaker 1: MTHFI mutation, you may have been given advice to avoid 638 00:29:32,160 --> 00:29:35,400 Speaker 1: gluten in the diet, but the issue is not the gluten. 639 00:29:35,760 --> 00:29:38,880 Speaker 1: The reason we suggest people go on to gluten free 640 00:29:38,960 --> 00:29:41,680 Speaker 1: diets is that regular flour that we will all consume 641 00:29:41,720 --> 00:29:44,040 Speaker 1: in our bread and our cereal and our grains is 642 00:29:44,120 --> 00:29:47,920 Speaker 1: fortified in Australia with synthetic folate to help prevent neural 643 00:29:48,040 --> 00:29:53,120 Speaker 1: tube defects. But for people who can't tolerate synthetic folate, 644 00:29:53,160 --> 00:29:56,800 Speaker 1: which are people potentially with an mpthfi mutation, if they 645 00:29:56,840 --> 00:29:58,840 Speaker 1: then go on a gluten free diet, they don't get 646 00:29:58,840 --> 00:30:01,600 Speaker 1: the synthetic folate so they feel better. So it's actually 647 00:30:01,680 --> 00:30:04,600 Speaker 1: the problems not the gluten. It's just by focusing on 648 00:30:04,640 --> 00:30:07,720 Speaker 1: gluten free products they eliminate something else, so there's quite 649 00:30:07,800 --> 00:30:10,280 Speaker 1: a lot of that that goes on. So it's actually 650 00:30:10,320 --> 00:30:12,920 Speaker 1: not the gluten. It maybe what it's coming with that's 651 00:30:13,000 --> 00:30:16,280 Speaker 1: causing the problems. And sometimes it's not inflammation because there's 652 00:30:16,320 --> 00:30:19,600 Speaker 1: a thiroy condition. I think a number of thiroy conditions 653 00:30:19,600 --> 00:30:22,960 Speaker 1: where it's not causing inflammation. It may be increasing the 654 00:30:23,080 --> 00:30:26,840 Speaker 1: thyroid hormones or negative for that condition, like hashimotos, but 655 00:30:26,880 --> 00:30:29,840 Speaker 1: it's not technically inflammation that we're talking about. That's a 656 00:30:29,960 --> 00:30:32,720 Speaker 1: very specific pathway in the body and we need to 657 00:30:32,760 --> 00:30:33,680 Speaker 1: differentiate that. 658 00:30:34,120 --> 00:30:36,200 Speaker 2: Because I think the question from our listener Susi, was 659 00:30:36,880 --> 00:30:40,000 Speaker 2: it does eating gluten cause inflammation? And if I feel 660 00:30:40,000 --> 00:30:42,200 Speaker 2: bloated when I eat gluten, am I doing damage to 661 00:30:42,240 --> 00:30:45,120 Speaker 2: my body long term? So I think that we really 662 00:30:45,120 --> 00:30:47,040 Speaker 2: need to make it clear tire listeners at home, unless 663 00:30:47,040 --> 00:30:50,440 Speaker 2: you have diagnosed Celiac disease, that will be inflammatory to 664 00:30:50,520 --> 00:30:53,920 Speaker 2: your body, and you absolutely need to avoid any sort 665 00:30:53,920 --> 00:30:56,640 Speaker 2: of gluten because that is really the only cure for 666 00:30:56,680 --> 00:30:59,800 Speaker 2: Celiac disease long term. But if you are somebody who 667 00:30:59,840 --> 00:31:01,600 Speaker 2: is sensitive to gluten, if you have a little bit 668 00:31:01,640 --> 00:31:04,760 Speaker 2: of a wheat in tolerance, if you feel better eating 669 00:31:04,760 --> 00:31:07,440 Speaker 2: gluten free, you're not doing damage or you know, gluten 670 00:31:07,480 --> 00:31:10,160 Speaker 2: isn't inflammatory. But I think where we also should make 671 00:31:10,200 --> 00:31:13,880 Speaker 2: this distinction Susie is again like vegan based eyes, whole 672 00:31:13,920 --> 00:31:17,479 Speaker 2: food gluten free eating versus just gluten free eating in general, 673 00:31:17,680 --> 00:31:20,360 Speaker 2: because if you are consuming foods with a huge amount 674 00:31:20,480 --> 00:31:22,560 Speaker 2: you know, large amounts of gluten, but also large amounts 675 00:31:22,560 --> 00:31:26,400 Speaker 2: of processing. I'm talking about cakes and biscuits and that 676 00:31:26,440 --> 00:31:29,680 Speaker 2: sort of thing. Susie. Yes, these foods potentially long term 677 00:31:29,760 --> 00:31:33,320 Speaker 2: could be inflammatory because of the types of refined oils 678 00:31:33,320 --> 00:31:35,560 Speaker 2: and refined flowers and that sort of thing in them, 679 00:31:35,760 --> 00:31:38,160 Speaker 2: and long term they can lead to, you know, that 680 00:31:38,200 --> 00:31:40,720 Speaker 2: low level of inflammation in the body which can contribute 681 00:31:40,720 --> 00:31:43,640 Speaker 2: to chronic diseases long term. So it's sort of a 682 00:31:43,720 --> 00:31:46,480 Speaker 2: it's not a black and white answer, but just consuming 683 00:31:46,520 --> 00:31:48,960 Speaker 2: gluten isn't really going to lead to inflammation if you 684 00:31:49,040 --> 00:31:51,640 Speaker 2: don't have diagnosed ciliate disease. Even if you are a 685 00:31:51,680 --> 00:31:56,200 Speaker 2: little bit more sensitive to wheat based products or you know, 686 00:31:56,360 --> 00:31:58,320 Speaker 2: rye or biley or that sort of thing, it's not 687 00:31:58,360 --> 00:32:01,280 Speaker 2: going to cause you inflammation in your but that little 688 00:32:01,360 --> 00:32:03,880 Speaker 2: caveat does need to be if you can regularly consuming 689 00:32:03,880 --> 00:32:07,280 Speaker 2: gluten in processed foods long term, it could lead to 690 00:32:07,280 --> 00:32:09,640 Speaker 2: that low level of inflammation in your body which can 691 00:32:09,680 --> 00:32:13,200 Speaker 2: contribute to chronic diseases long term. So it's really about 692 00:32:13,400 --> 00:32:16,120 Speaker 2: you know, whole food eating. So if you're having a 693 00:32:16,120 --> 00:32:19,400 Speaker 2: slice of sourdo susi, or if you're having a wrap 694 00:32:19,440 --> 00:32:21,320 Speaker 2: with chicken and salad and that sort of thing at lunch, 695 00:32:21,440 --> 00:32:23,640 Speaker 2: if you're occasionally having a little bit of a brownie 696 00:32:23,760 --> 00:32:26,080 Speaker 2: or a slice of cake once a week, versus if 697 00:32:26,080 --> 00:32:28,920 Speaker 2: you're having biscuits and cakes every single day, and you're 698 00:32:28,960 --> 00:32:32,280 Speaker 2: eating pastas and pizzas every single night. That's where yes, 699 00:32:32,320 --> 00:32:35,600 Speaker 2: potentially it could be inflammatory long term, but it's not 700 00:32:35,680 --> 00:32:39,040 Speaker 2: the gluten as such that's causing the inflammation. It's the 701 00:32:39,160 --> 00:32:42,400 Speaker 2: level of processing and refined flowers and oils and that 702 00:32:42,440 --> 00:32:44,520 Speaker 2: sort of thing that's going to lead to the inflammation 703 00:32:44,680 --> 00:32:47,520 Speaker 2: long term. So unfortunately, gluten really does get a bad 704 00:32:47,600 --> 00:32:49,800 Speaker 2: rep but it is really it does come down to 705 00:32:49,840 --> 00:32:52,479 Speaker 2: the level of processing and the type of food that 706 00:32:52,520 --> 00:32:54,880 Speaker 2: you're consuming, which I think is a big take home 707 00:32:54,880 --> 00:32:56,320 Speaker 2: message for our listeners. 708 00:32:56,400 --> 00:32:59,200 Speaker 1: I think, so good, excellent. All right, Well, that brings 709 00:32:59,280 --> 00:33:02,640 Speaker 1: us to the end of the Nutrition Couch for another week. 710 00:33:02,680 --> 00:33:05,040 Speaker 1: If you haven't done so already, don't forget to subscribe 711 00:33:05,080 --> 00:33:07,280 Speaker 1: to have us delivered to your inbox every Sunday and 712 00:33:07,360 --> 00:33:11,000 Speaker 1: now Wednesday mornings. And we have our Instagram and Facebook 713 00:33:11,080 --> 00:33:13,280 Speaker 1: sites running for any feedback or questions, and we get 714 00:33:13,280 --> 00:33:15,560 Speaker 1: to as many as we can. We often file them away, 715 00:33:15,640 --> 00:33:17,320 Speaker 1: so thank you keep sending them. We'd love to hear 716 00:33:17,360 --> 00:33:19,640 Speaker 1: from you, and thank you for your support, and we 717 00:33:19,760 --> 00:33:22,280 Speaker 1: will see you same time, same place for our weekly 718 00:33:22,360 --> 00:33:25,440 Speaker 1: drop of the Nutrition Couch. Thanks for listening. 719 00:33:25,520 --> 00:33:29,480 Speaker 2: Catch you guys on Wednesday for the product review.