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Speaker 1: Have you ever wondered where the fat on your body

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Speaker 1: goes when you lose weight? Does it evaporate or does

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Speaker 1: it get excreted when you go to the bathroom?

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Speaker 2: What does fat loss actually mean and is it any

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Speaker 2: different to weight loss?

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Speaker 1: Today on the Nutrition Couch podcast, Leanne and I break

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Speaker 1: down the science of fat loss, What does the word

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Speaker 1: fat burning really mean? And is it more important than

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Speaker 1: weight loss? Hi, I'm Susie Burrow, Mamily and Loud, and

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Speaker 1: we bring you The Nutrition Couch, a bi weekly chat

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Speaker 1: on everything that is new in the world of food,

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Speaker 1: diets and nutrition from two of Australia's leading dieticians. As

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Speaker 1: well as fat loss Today, we also share our thoughts

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Speaker 1: and the research about plant based diets are they healthier?

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Speaker 1: And our listener question is about gluten free eating and information?

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Speaker 2: But to get us started to.

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Speaker 1: Daily an I thought wouldn't be recorded back after the

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Speaker 1: break last week, Let's be on us.

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Speaker 2: We're a little bit.

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Speaker 1: Rusty and I even forgot I didn't even ask you

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Speaker 1: for an update on baby me. That's how distracted we

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Speaker 1: were and so unfamiliar with each other.

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Speaker 2: So how is motherhood almost eight weeks in? Now?

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Speaker 3: I think, Oh no, I think we're six or seven.

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Speaker 2: They all just mesh together.

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Speaker 3: It's all rolling into one. It's like a big blow.

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Speaker 3: I haven't even had coffee today yet, which you were

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Speaker 3: very oshocked about when I jopped on the body with

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Speaker 3: you this morning. But no, she's doing really well. She's

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Speaker 3: a great bub she's a really good feeder. I think

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Speaker 3: where fingers crossed. Getting the breastfeeding thing downpack it is

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Speaker 3: really difficult. So for any mum's out there like well done,

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Speaker 3: particularly if you, you know, persisted in those first few weeks,

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Speaker 3: it is really hard. So I think we're fingers crossed

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Speaker 3: coming good there. But the sleep is a little bit

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Speaker 3: of an issue. She's a nighttime baby. She's a little

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Speaker 3: rave cave baby come eight pm. So she sleeps really

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Speaker 3: well during the day, has a bit of a play,

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Speaker 3: does everything we wanted to do during the day. Then

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Speaker 3: eight pm the eyes are like wide open and it's

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Speaker 3: like ready to party, mom and dad. So we're having

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Speaker 3: a little bit of trouble getting it down between eight

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Speaker 3: and one o'clock. But once she sort of goes down

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Speaker 3: around one or two, she tends to give us a

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Speaker 3: few hours there, so that's good. So anyway, the feeding's

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Speaker 3: going well. Sleep not so well, but otherwise she's a

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Speaker 3: great little bubby and yeah, we're really enjoying this chapter

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Speaker 3: of our lives. And yeah, she's super super cute. So

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Speaker 3: you guys would say put her up on Instagram a

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Speaker 3: little bit. So if you want to go check her out,

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Speaker 3: head to my Instagram account. You can see her her

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Speaker 3: cute little dimples.

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Speaker 1: She is just giving you some insight into what her

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Speaker 1: teenagers are going to be like. Suspect, And a big

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Speaker 1: shout out to super dad David, who I said to

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Speaker 1: you the other day. I haven't seen the mother online

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Speaker 1: very much. All I see is David. He's a super

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Speaker 1: daddy's on paternity Lee.

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Speaker 2: We're loving that.

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Speaker 1: So thanks for him taking baby mea this morning so

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Speaker 1: we could record. Very handy having him around.

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Speaker 2: Yeah, he's very good.

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Speaker 3: He's a little bit of a baby hoog though sometimes

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Speaker 3: I'm like, can I please cut on my baby too?

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Speaker 3: He's very very obsessed with her.

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Speaker 1: I agree, I've seen him. I think he's a bit

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Speaker 1: of a baby hoog too. So we're onto it all right. Well,

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Speaker 1: to start with today, Lee, and we've been wanting to

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Speaker 1: cover this for a little while because it's a topic

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Speaker 1: that comes up in the media more so in the

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Speaker 1: past two to three years than I have ever remembered before,

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Speaker 1: and it's about plant based diets. And we definitely get

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Speaker 1: a lot of feedback from our listeners when we talk

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Speaker 1: about any plant based products on the Nutrition Couch, and

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Speaker 1: I guess to start with, we really want to stress

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Speaker 1: that Leanna and I are certainly not anti any specific diet.

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Speaker 1: I think as dieticians we really respect anyone's choice and

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Speaker 1: decision of the way they eat, and when it comes

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Speaker 1: to plant based or specifically vegan or vegetarian eating, I

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Speaker 1: really have always said with my clients it's a personal

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Speaker 1: choice the way you choose to eat. I have no

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Speaker 1: judgment on it. I don't have a personal belief that

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Speaker 1: one is better. I think it comes down to your

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Speaker 1: how you prefer to eat and what you enjoy. But

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Speaker 1: I think when we talk about plant based eating, it

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Speaker 1: can get sort of caught up in the different definitions.

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Speaker 1: Of course, because we have vegan diets which eliminate all

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Speaker 1: animal product, and then we can have pescatarian diets which

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Speaker 1: eliminate red meat and chicken but may still include fish.

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Speaker 1: Then we have vegetarian that's no red meat, chicken, or fish.

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Speaker 1: So there's a lot of different plays on it. So

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Speaker 1: when I'm talking about plant based eating, the confusion can

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Speaker 1: come because plant based eating is not necessarily eliminating all

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Speaker 1: animal food, it's just leading with a lot of more plants. So,

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Speaker 1: for example, you would sometimes describe Mediterranean diets as plant

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Speaker 1: based because there's such a high volume of legum, fruit

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Speaker 1: and vegetable seeds and nuts, even though it does still

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Speaker 1: include some animal products. So I think it can just

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Speaker 1: get a little bit confusing. So we do want to

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Speaker 1: be really clear that we will tend to be much

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Speaker 1: more specific.

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Speaker 2: We will always say.

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Speaker 1: Vegan versus vegetarian because for me, you know, any most

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Speaker 1: dieticians would have a plant based diet because probably sixty

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Speaker 1: to seventy percent of their intake is coming from plants,

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Speaker 1: but they may still choose to include some dairy or

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Speaker 1: some meat on occasion. And I guess when we look

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Speaker 1: at the literature around diets, and we look at diets

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Speaker 1: like the Mediterranean, indeed, it does still include some but

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Speaker 1: the focus is on plant based seeding. And it's pretty

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Speaker 1: safe to salian that most people, if not everyone, would

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Speaker 1: benefit from eating more plant foods in their day to.

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Speaker 3: Day absolutely, and I think where the confusion comes from is,

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Speaker 3: you know, a lot of people when they say plant

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Speaker 3: based diets, if you do look at some of the research,

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Speaker 3: there is some really good evidence, particularly in the last

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Speaker 3: few years, coming out that plant based diets can help

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Speaker 3: with things like chronic conditions like diabetes and heart disease,

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Speaker 3: and also really really helpful for things like gut health

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Speaker 3: long term, because of course, the more plants we have,

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Speaker 3: the more fiber we have, the more diversity in our

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Speaker 3: gut microbiome, it's all going to be better. But I

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Speaker 3: think some of the literature really does talk about plant

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Speaker 3: based eating being more vegan style eating, but also some

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Speaker 3: of the research is more I guess that definition of

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Speaker 3: plant forward eating. We're not exclusively plant based or exclusively vegan.

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Speaker 3: You're just including a ton more plants in your diet.

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Speaker 3: And that's sort of the concept that as dietitians, Susie,

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Speaker 3: I think we both agree and that we really like

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Speaker 3: because if you choose to follow a vegan lifestyle, that

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Speaker 3: is absolutely okay, and most people choose to do that

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Speaker 3: for ethical reasons and that's completely fine. But I think

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Speaker 3: the large majority of the population do actively enjoy small

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Speaker 3: amounts of animal products and dairy and eggs. And for

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Speaker 3: us to say that every single person on the planet

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Speaker 3: you should be eating vegan, you should be eating one

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Speaker 3: hundred percent plant based, I just don't know if that's

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Speaker 3: absolutely achievable, particularly because the average you know, Australian or

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Speaker 3: the average amer does eat probably far too much meat

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Speaker 3: and far too much animal based protein. So I think

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Speaker 3: that we sort of rather than being extreme or black

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Speaker 3: and white, because we know that with health long term,

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Speaker 3: those extremes and the rigidity with dieting doesn't work. I

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Speaker 3: think I really like the concepts of you of this

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Speaker 3: plant forward approach where we're just eating a ton more plants.

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Speaker 3: And there was an article on Harvard website that actually

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Speaker 3: talked a little bit about, you know, the Mediterranean diet,

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Speaker 3: and we do know that as one of the top

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Speaker 3: diets in the world, this has some of the most

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Speaker 3: abundant research and the most high quality research to show

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Speaker 3: that it really does help with heart disease, metabolic diseases,

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Speaker 3: certain cancers like breast cancer and prostate cancer, and it

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Speaker 3: can even help reduce you know, the risk of frailty

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Speaker 3: in the elderly, and better mental health. Benefits long term

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Speaker 3: as well because it's focused on plants and it's got

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Speaker 3: a really good amount of healthy based facts as well.

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Speaker 3: So we really like the concept of plant Forward. If

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Speaker 3: you want to live a completely vegan lifestyle, that is

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Speaker 3: absolutely okay as well. But there is that distinction between

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Speaker 3: whole food, plant based, all vegan eating and just completely

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Speaker 3: vegan eating because we do know, Susie, that you can

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Speaker 3: get vegan ice creams and vegan brownies and vegan cookies

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Speaker 3: and vegan hot dogs and vegan you know, fake snitzles

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Speaker 3: and that sort of thing, and that over processing of

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Speaker 3: food isn't necessarily healthier. So a lot of people will say, oh,

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Speaker 3: I'm going to have a vegan burger at grilled with

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Speaker 3: you know, my chip chips or whatever, versus a plant

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Speaker 3: based berg, and that's healthier, potentially or potentially not. I

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Speaker 3: don't think you can easily just lump plant based or

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Speaker 3: vegan eating into this technically always better or always superior

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Speaker 3: category versus whole foods, because whole foods absolutely do matter.

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Speaker 3: And I feel like the trend in the media lately,

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Speaker 3: and the trend that we're seeing with our client, Susie,

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Speaker 3: is that any form of plant based eating is healthier.

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Speaker 3: Is that what you're seeing in your clinic as well?

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Speaker 2: One hundred percent?

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Speaker 1: And I think that there's a little bit of judgment

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Speaker 1: around it as well. So I think when we have

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Speaker 1: looked at a couple of products here on the nutrition Couch,

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Speaker 1: I think we spoke about a cookie.

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Speaker 2: Now, we love the cookie.

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Speaker 1: It was delicious and it was plant based, but it

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Speaker 1: wasn't healthy, and there's a big difference. And I want

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Speaker 1: to be very clear as I said, I'm not anti

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Speaker 1: plant based by any means. And we're dietitians, you know,

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Speaker 1: we love to eat plants. We eat bucketloads. But we

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Speaker 1: can't just paint the brush that plant food that's processed

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Speaker 1: is nutritionally superior, because if you would look at the

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Speaker 1: science and the nutritional breakdown of some of those products.

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Speaker 1: Take a cookie, for example, or an ice cream, generally

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Speaker 1: the first couple of ingredients of coconut based oils and

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Speaker 1: still refined types of flour. These are processed foods that

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Speaker 1: aren't healthy. So just because it's a plant based cookie

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Speaker 1: does not make it better than a regular cookie. And

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Speaker 1: I think that's a very clear differentiation we want to

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Speaker 1: make with the food. But it's also safe to salem

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Speaker 1: when I'm looking at my own clients' food diaries that

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Speaker 1: very rarely, I'd say one in twenty clients would tick

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Speaker 1: the box on that seven to ten serves of fresh

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Speaker 1: fruits and vegetables as suggested in a Mediterranean approach, because

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Speaker 1: we just don't get that variety which we've spoken about

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Speaker 1: for gut health benefits. So it's an area we can

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Speaker 1: all work on. And again it doesn't have to be

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Speaker 1: all or nothing. You don't have to eliminate all the

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Speaker 1: meat and all the chicken from your diet.

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Speaker 2: If you like it.

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Speaker 1: But a simple shift towards a plant forward approach and

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Speaker 1: to get the benefits that are associated with a higher

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Speaker 1: volume of plants is just what one or two meals

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Speaker 1: out each week for a plant based alternative. So instead

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Speaker 1: of spaghetti bolonnaise with mince, sub in your kidney beans,

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Speaker 1: or instead of a regular designia sub in a vegetable

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Speaker 1: designa or a plane stir fry with vegetables and tofu

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Speaker 1: as opposed to adding prawns and chicken. So it's very

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Speaker 1: simple to make those gradual shifts as opposed to thinking, right,

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Speaker 1: I need to be one hundred percent this and that's

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Speaker 1: a sustainable dietary approach one hundred percent. Another tip I

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Speaker 1: give my clients is just every time you have a meal,

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Speaker 1: I want there to be at least.

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Speaker 2: One vegetable there. And that can be simple.

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Speaker 1: If you're having eggs for breakfast, add some chopped tomato.

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Speaker 1: If you're having a juice, add in some extra kale.

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Speaker 1: If you're having a snack, add some tomatoes on the side.

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Speaker 1: It's not complicated, but that regularity and that range will

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Speaker 1: give you all of the benefits of plant based eating.

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Speaker 1: Whether you don't have to go full vegan, if you

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Speaker 1: don't want to or eve before vegetarian, it's about just

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Speaker 1: focusing on more of that fresh food.

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Speaker 2: And it's safe to say lean that that's.

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Speaker 1: A recommendation that ninety nine percent of health professionals would

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Speaker 1: all agree on, no matter what dietary protocol or regime

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Speaker 1: they tended to opt for in their practice.

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Speaker 3: One hundred percent eat more plants. That's, you know, the

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Speaker 3: slogan that I've been saying for years and years and years,

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Speaker 3: and you hope to Susie and just to sort of

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Speaker 3: get our listeners started, we are one hundred percent for

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Speaker 3: a plant based start. We are one hundred percent in

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Speaker 3: agreeance that it is healthier long term. It helps with

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Speaker 3: many many disease risk long term. But it needs to

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Speaker 3: be plant based, whole food eating. That's I think the

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Speaker 3: most important part. So do some fun things with your family,

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Speaker 3: you know, especially if you've got little kids and you've

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Speaker 3: got some fussy eaters at home. You know, do like

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Speaker 3: a meatless Monday, where one meal a week is is

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Speaker 3: a vegetarian based meal. And as Susie said, it could

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Speaker 3: just be you know, some bean tacos, or you could

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Speaker 3: use something like you know, the corn mince, which is

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Speaker 3: a vegetarian alternative to you know, actual mince meat, or

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Speaker 3: something you make a nice lasagna up or something like that.

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Speaker 3: So there's a lot of different options you can do,

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Speaker 3: but they get the whole family involved as well. I

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Speaker 3: have a lot of messages from ladies who say, you know,

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Speaker 3: my partners and my husband, you know, they don't like tofu.

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Speaker 3: Tofu isn't the only way to eat plant based. There

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Speaker 3: are many many other alternatives than just tofu. But also

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Speaker 3: tofu doesn't have a taste, guys, so it really absorbs

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Speaker 3: the flavors and the tastes around it. So tofu is

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Speaker 3: very bland. I never understand when people say I don't

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Speaker 3: like tofu because it doesn't really taste like anything. So

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Speaker 3: make sure you're putting it with something that has an

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Speaker 3: abundance of flavors, like in a beautiful yellow tofu and

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Speaker 3: chickpea curry or something like that, because it really does

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Speaker 3: absorb the flavors in it. So at the nutrition couch

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Speaker 3: where all for plant based eating, but let's just not

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Speaker 3: go to the extremes where you know, if you're going

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Speaker 3: to do a vegan based art for four weeks and

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Speaker 3: fall off the wagon because you wanted, I don't know,

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Speaker 3: a bacon and egg mcmuffet or something like that, let's

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Speaker 3: just be a little bit more balanced about it and

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Speaker 3: allow the things that you want in small amounts, but

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Speaker 3: focus on the good parts of plant based eating and

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Speaker 3: abundance of plants and whole foods, which we know the

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Speaker 3: research shows this is really really beneficial for health long term,

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Speaker 3: absolutely wonderful. So the next topic is one that we

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Speaker 3: get a lot lot of questions from our listeners on

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Speaker 3: and it's quite interesting. So today we're going to talk

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Speaker 3: about the science behind fat loss. What does this mean?

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Speaker 3: What does fat loss even mean, and where does fat

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Speaker 3: actually go when we lose it? And I said this

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Speaker 3: to a client and she was like, I don't know,

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Speaker 3: I've never thought of that before, like like I've lost

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Speaker 3: you know. I think at that stage she lost maybe

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Speaker 3: sort of sort of five kilos on the scale and

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Speaker 3: we were sort of thinking, you know, that might be

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Speaker 3: a couple of kilos of true fat loss. And I said, well,

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Speaker 3: where's that gone? And the look she gave me was

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Speaker 3: the funniest thing I've ever seen. And she never actually

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Speaker 3: thought about that, And honestly, Susie, I hadn't. That was

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Speaker 3: me a few years ago as well. I was like,

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Speaker 3: where does fat actually go? And I pulled out my

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Speaker 3: big chunky textbooks from UNI and I was like, all right,

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Speaker 3: let's go, let's figure this out. But first of all,

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Speaker 3: let's start with talking about the difference between weight loss

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Speaker 3: and fat loss. And I think we've talked about this

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Speaker 3: podcast on the podcast before, but for our new listens,

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Speaker 3: we'll just go through it quickly again. So weight loss

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Speaker 3: in general refers to a decrease in your overall body weight.

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Speaker 3: But weight loss is generally coming from three things. It's

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Speaker 3: coming from muscle, it's coming from water and it's coming

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Speaker 3: from fat loss. So you generally see weight loss on

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Speaker 3: the scale. You jump on the scale and you're a

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Speaker 3: kilo down. That's not a kilo or fat loss. It's

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Speaker 3: a kilo that's made up of fat, muscle, and some water,

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Speaker 3: whereas fat loss refers to weight loss but just from

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Speaker 3: fat stores. So that is more helpful for the majority

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Speaker 3: of us having goals in terms of fat loss goals,

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Speaker 3: and you might hear me talk about on my other

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Speaker 3: podcast and more nutrition, I generally always refer to weight

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Speaker 3: loss as fat loss because we want to actively hold

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Speaker 3: onto our muscle mass. It's so important for us metabolically

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Speaker 3: but also just for our health long term and as

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Speaker 3: we age as well. The more muscle we have, the

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Speaker 3: better we're going to be metabolically and from a health

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Speaker 3: perspective as well. So when we're losing weight on the scale,

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Speaker 3: we want that to come from our fat stores, not

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Speaker 3: our muscle and our water weight. At our sort of

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Speaker 3: fluctuations there are neither here nor there, they're not sort

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Speaker 3: of too important. So I guess the next question that

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Speaker 3: a lot of our listeners are probably thinking, Susie is well,

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Speaker 3: how do we know if we're actually losing fat. So

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Speaker 3: most people will track their weight loss or their fat

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Speaker 3: loss on a scale, but it's not the most helpful

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Speaker 3: thing because, as we said, we can't really differentiate between

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Speaker 3: fat loss and muscle mass. So Susie I generally recommend

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Speaker 3: clients track fat loss in two ways. The first one

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Speaker 3: is sort of a body fat scale or a BIA,

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Speaker 3: where we're using bioelectrical impedance, where there's sort of an

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Speaker 3: electrical current going through sort of our hands, in our arms. Obviously,

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Speaker 3: this doesn't hurt, it's very safe, and it sort of

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Speaker 3: tracks the amount of fat and muscle mass in our body.

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Speaker 3: So these body composition scales can be good, but they

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Speaker 3: can also be really, really inaccurate, Susie. So they have

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Speaker 3: to be measured under the same conditions. If you go

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Speaker 3: and you jump on a body fat scale before you've trained,

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Speaker 3: before you've eaten anything, on a Monday morning, then you

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Speaker 3: go jump on that scale again on a Thursday afternoon,

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Speaker 3: after you've trained, when you're dehydrated, and after you've been

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Speaker 3: eating and drinking all day, you were going to get

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Speaker 3: very very different measures. It has to be under the

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Speaker 3: same conditions. If you've got to use these scales. It

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Speaker 3: should be first thing in the morning after avoiding so

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Speaker 3: go and use the bathroom before you exercise and before

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Speaker 3: you eat or drink anything. So it really really frustrates

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Speaker 3: me when I see a lot of these gym challenges

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Speaker 3: Susie using these scales and they're saying, come in up

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Speaker 3: on our fancy body fat scale at any time of

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Speaker 3: the day. No, it has to be measured under the

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Speaker 3: same conditions. And the second way that I like to

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Speaker 3: track body fat loss, Susie with my clients, and it's

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Speaker 3: a lot more accurate is using something like skin fold calipers.

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Speaker 3: So skinfold calipers can estimate your body fat percentage. It's

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Speaker 3: a really great practice. We can really get I guess

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Speaker 3: results and we can see changes in body fat from

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Speaker 3: as little as week to week in really really well

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Speaker 3: trained technicians. So, Susie, I did an ISAAC skin folding

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Speaker 3: course a few years ago. It was a full two

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Speaker 3: three day course. We use specific landmarks across the body

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Speaker 3: to ensure accuracy for repeat measures. So when I see,

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Speaker 3: you know, pts in the gym who haven't been properly

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Speaker 3: trained in skin folding using plastic calipers just randomly grabbing

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Speaker 3: biceps and you know, bits of bits of fat on

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Speaker 3: the thigh and just pinching it and sort of assessing

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Speaker 3: it that way. It makes me cringe because again it's

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Speaker 3: not it's not accurate, and it's not repeatable. So really

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Speaker 3: ensure that if you're going to get your skin folds

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Speaker 3: done with a PT, with a sports it tian, with

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Speaker 3: another qualified expert, ask if their ISAAC trained. That's sort

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Speaker 3: of the worldwide qualification that really ensures accuracy and repeated accuracy.

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Speaker 3: If they're using something like plastic calibers, I probably wouldn't

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Speaker 3: even go near them. And if they're sort of not

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Speaker 3: measuring up partly if they haven't got a measuring tape,

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Speaker 3: if they haven't got a pen to mark, you know,

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Speaker 3: bony landmarks on your body, I wouldn't. I really wouldn't

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Speaker 3: trust them in terms of having those skin fold calibers

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Speaker 3: and those measures be repeatable long term. So I really

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Speaker 3: would ensure that the training of your technician is really

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Speaker 3: up to date and really ask them if they've been

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Speaker 3: trained in skin folding, because it is something that you

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Speaker 3: can get super accurate measurements, Susie, but you can also

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Speaker 3: get really really inaccurate measurements as well, so they're sort

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Speaker 3: of the two ways where clients ask me how can

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Speaker 3: I track body for that percentage? And of course the

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Speaker 3: other one would be getting something like a DEXA scan,

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Speaker 3: but unfortunately that's just not something that we can do

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Speaker 3: every week or every fortnight. That really does take longer.

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Speaker 3: You know, we might do one every eight to twelve weeks.

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Speaker 3: Any other I guess ways that you use measurements to

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Speaker 3: track body fat percentage in your clients.

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Speaker 1: Well, I think there's two scenarios. So when you're talking

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Speaker 1: about ISAC accreditation, it's taking me back twenty plus years

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Speaker 1: when I did mine at the Australian Institute of Sport.

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Speaker 1: So I spent a lot of years skin folding footballers.

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Speaker 1: And indeed, skin folds can be great when you're dealing

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Speaker 1: with generally a pretty lean group you know, certainly athletes, yes,

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Speaker 1: or lean recreational athletes. But I certainly wouldn't be ever

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Speaker 1: using that with the average client that I'm seeing one

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Speaker 1: because it's a very specific measure and when someone's got

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Speaker 1: ten or twenty or thirty kilos to lose, it's going

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Speaker 1: to not be giving a very specific measurement anyway. But

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Speaker 1: what I do, it's so simple because I like to

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Speaker 1: talk about fat loss, which is actually, like you describe,

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Speaker 1: really complicated physiologically. I describe it to my clients as

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Speaker 1: the body is like a machine, and at any one time,

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Speaker 1: you're running off all different mixes of fuel. So you're

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Speaker 1: burning some carbohydrate, you're burning some fat. And then when

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Speaker 1: you participate in high intensity training or increase your calorie

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Speaker 1: burns significantly, your actual percentage of glucose being metabolizes increases,

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Speaker 1: but you're fat because of the total calories overall, you

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Speaker 1: still get a good proportion of fat, but it's like

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Speaker 1: a little engine and you're sort of giving fuel to burn.

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Speaker 1: So that's why when we start with regular diets that

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Speaker 1: are lowering carbohydrate for a couple of days, you will

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Speaker 1: be burning through your glycogen stores, and you will also

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Speaker 1: see a couple of kilo's weight loss, because when you're

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Speaker 1: stood carbohydrate in the body, it's also storing fluid and water.

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Speaker 1: So when you're primarily burning that stored fuel in your muscles,

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Speaker 1: and if you're a larger person there'll be more of

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Speaker 1: that there, you will be depleting that carbohydrate and then

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Speaker 1: over time you will continue to burn more fat.

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Speaker 2: But the way I do it.

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Speaker 1: Is just a body measure, So I'll just in the beginning,

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Speaker 1: of course, I'm doing a scale weight flat in the

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Speaker 1: morning once or maybe twice a week, but I'll also

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Speaker 1: do some tape measures because for want of the scientific

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Speaker 1: term to this, that has to mobilize over time. So

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Speaker 1: if you're someone who has carried weight for many years

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Speaker 1: and the fat may be stored in places it's been

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Speaker 1: for a really long time, it might have been on

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Speaker 1: your balm or your hips for ages, and the body

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Speaker 1: has to mobilize that. It's like a little factory. So

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Speaker 1: when you're in the process of being in a calorie

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Speaker 1: deficit and burning losing weight, or specifically burning higher amounts

433
00:19:21,640 --> 00:19:25,919
Speaker 1: of fat, then once you've depleted what's readily available to

434
00:19:25,960 --> 00:19:28,879
Speaker 1: the body in stores, the body's like, hang on a second,

435
00:19:29,560 --> 00:19:31,240
Speaker 1: I need to burn more of this and I have

436
00:19:31,320 --> 00:19:34,639
Speaker 1: to mobilize it. So that's I think, anecdotally why fat

437
00:19:34,680 --> 00:19:36,600
Speaker 1: goes soft before you burn it and you start to

438
00:19:36,640 --> 00:19:38,960
Speaker 1: feel like things are moving in the body. Now that's

439
00:19:39,000 --> 00:19:42,280
Speaker 1: not a scientific term, but I believe that's a good

440
00:19:42,440 --> 00:19:45,199
Speaker 1: description of fat mobilizing to be burnt, particularly when you've

441
00:19:45,240 --> 00:19:47,639
Speaker 1: been on a weight loss program. For several weeks and

442
00:19:47,680 --> 00:19:50,560
Speaker 1: you've lost that initial glycogen store in the initial fat

443
00:19:50,600 --> 00:19:53,160
Speaker 1: that's readily available in the body, and then you start

444
00:19:53,200 --> 00:19:56,760
Speaker 1: to mobilize. So body measurements can be really telling because

445
00:19:56,800 --> 00:20:00,239
Speaker 1: it tells you initially of course it's fluid, but then

446
00:20:00,280 --> 00:20:03,000
Speaker 1: particularly in areas where you will mobilize fat from like

447
00:20:03,040 --> 00:20:05,399
Speaker 1: the belly, like the hips, like the bum, So you

448
00:20:05,480 --> 00:20:08,520
Speaker 1: may see no change in the scale some weeks, but

449
00:20:08,600 --> 00:20:10,919
Speaker 1: you'll see change in measurements because you're mobilizing it to

450
00:20:10,960 --> 00:20:14,480
Speaker 1: be burnt. So it's a fascinating process. But it's like

451
00:20:14,520 --> 00:20:17,119
Speaker 1: an engine running constantly and burning through the fuel. So

452
00:20:17,160 --> 00:20:18,679
Speaker 1: it's not like you just drop the fat out of it.

453
00:20:18,680 --> 00:20:20,919
Speaker 1: It's not like it's excreted. It doesn't work like that.

454
00:20:20,960 --> 00:20:22,920
Speaker 1: You actually have to burn it off. So when I'll

455
00:20:23,280 --> 00:20:26,920
Speaker 1: describe to clients when i'm working with them, I'll say,

456
00:20:27,000 --> 00:20:29,600
Speaker 1: I want you to be burning fat, not starving.

457
00:20:30,320 --> 00:20:32,080
Speaker 2: And the difference is if.

458
00:20:31,920 --> 00:20:35,120
Speaker 1: You're on a very low calorie restricted diet, specifically low

459
00:20:35,119 --> 00:20:38,520
Speaker 1: in carbohydrate, you will be breaking down muscle mass to

460
00:20:38,560 --> 00:20:41,679
Speaker 1: be burnt as fuel. That is well documented. So in

461
00:20:41,720 --> 00:20:44,199
Speaker 1: a large person who's got lots of muscle mass and

462
00:20:44,240 --> 00:20:46,639
Speaker 1: it's not as big an issue because they're heavy in

463
00:20:46,680 --> 00:20:49,720
Speaker 1: general and can afford to loose a muscle fine. But

464
00:20:49,840 --> 00:20:51,960
Speaker 1: for my smaller people, say they've only got five or

465
00:20:52,000 --> 00:20:54,960
Speaker 1: ten kulos to lose, I don't want them to be

466
00:20:55,080 --> 00:20:58,399
Speaker 1: burning their muscle mass because that's their metabolically active fuel.

467
00:20:58,440 --> 00:21:01,360
Speaker 1: So that's why I want to keep the carbohydrate high

468
00:21:01,480 --> 00:21:03,679
Speaker 1: enough for them to be in fat loss and I

469
00:21:03,680 --> 00:21:06,119
Speaker 1: want them to be burning their weight off and not

470
00:21:06,280 --> 00:21:09,240
Speaker 1: starving it off. And to me, that's a very distinct difference.

471
00:21:09,680 --> 00:21:12,360
Speaker 1: So as I said, I want to preserve as much

472
00:21:12,400 --> 00:21:15,879
Speaker 1: muscle mass, and that's where like you describe scans like

473
00:21:15,960 --> 00:21:19,280
Speaker 1: DEXA scans can be very helpful at making sure that

474
00:21:19,320 --> 00:21:22,160
Speaker 1: you're fat burning and losing body fat mass and not

475
00:21:22,240 --> 00:21:24,200
Speaker 1: just losing muscle mass. Because I argue a lot of

476
00:21:24,240 --> 00:21:26,719
Speaker 1: people who are on low carbohydrate diets for long periods

477
00:21:26,760 --> 00:21:29,199
Speaker 1: of time who get that willer we look through the

478
00:21:29,240 --> 00:21:32,199
Speaker 1: top of their arms and that scaletal look at the

479
00:21:32,240 --> 00:21:34,720
Speaker 1: top of their chest, it's because they'll be wasting a

480
00:21:34,720 --> 00:21:37,000
Speaker 1: significant amount of muscle mass, which means that they're going

481
00:21:37,080 --> 00:21:39,240
Speaker 1: to have to really pay attention to their calories long

482
00:21:39,320 --> 00:21:42,680
Speaker 1: term because they will regain weight very very quickly because

483
00:21:42,680 --> 00:21:44,800
Speaker 1: they're not burning it off, they're starving it off.

484
00:21:45,960 --> 00:21:48,280
Speaker 3: And I guess that brings us to our next question

485
00:21:48,400 --> 00:21:50,280
Speaker 3: where a lot of listeners have said to us, and

486
00:21:50,480 --> 00:21:53,159
Speaker 3: where someone asked me years ago, and it really perplexed me.

487
00:21:53,240 --> 00:21:55,640
Speaker 3: Where does fat go when we lose it? So I think,

488
00:21:55,720 --> 00:21:57,920
Speaker 3: as you've said, it's really important to remember that fat

489
00:21:57,960 --> 00:22:01,000
Speaker 3: is basically just stored energy. When we have excess fat

490
00:22:01,040 --> 00:22:04,040
Speaker 3: on our body, our body has stored excess energy. So

491
00:22:04,080 --> 00:22:07,159
Speaker 3: the body then converts this fat to usable energy, like

492
00:22:07,200 --> 00:22:09,800
Speaker 3: you said, for our muscles and our other tissues to use.

493
00:22:09,800 --> 00:22:12,320
Speaker 3: And it's a really it's a complex metabolic process. There's

494
00:22:12,320 --> 00:22:14,880
Speaker 3: a few things that happens, but what causes your fat

495
00:22:14,920 --> 00:22:18,720
Speaker 3: cells to shrink basically is this process of fat burning.

496
00:22:18,800 --> 00:22:21,320
Speaker 3: So there's a lot of when you're losing fat, your

497
00:22:21,320 --> 00:22:24,000
Speaker 3: body can start to generate heat, and that helps your

498
00:22:24,040 --> 00:22:26,320
Speaker 3: body to do different things, you know, in terms of

499
00:22:26,359 --> 00:22:29,320
Speaker 3: temperature regulation and that sort of thing. Your fat loss

500
00:22:29,320 --> 00:22:31,840
Speaker 3: also gets excreted as a waste product as well. So

501
00:22:31,960 --> 00:22:35,000
Speaker 3: basically what happens to fat is it's converted to carbon

502
00:22:35,080 --> 00:22:37,800
Speaker 3: dux side and water. So you will exhale the carbon

503
00:22:37,880 --> 00:22:39,840
Speaker 3: dox side through your breath and through your skin and

504
00:22:39,880 --> 00:22:43,560
Speaker 3: your pores and that water as well. Basically, I think

505
00:22:43,600 --> 00:22:45,159
Speaker 3: I was reading an article sous in It said for

506
00:22:45,200 --> 00:22:48,120
Speaker 3: about ten pounds of fat loss, precisely, about eight point

507
00:22:48,200 --> 00:22:50,639
Speaker 3: four pounds comes you know, out through your lungs in

508
00:22:50,720 --> 00:22:53,560
Speaker 3: terms of carbon dioxid and the remaining one point six

509
00:22:53,600 --> 00:22:56,280
Speaker 3: pounds turns to water and is sort of excreted through

510
00:22:56,720 --> 00:22:58,680
Speaker 3: you know, your boughs or through your skin in terms

511
00:22:58,680 --> 00:23:00,640
Speaker 3: of sweating and that sort of thing. So you essentially

512
00:23:00,720 --> 00:23:03,520
Speaker 3: sweat and breathe out fat loss, which I think is

513
00:23:03,960 --> 00:23:05,879
Speaker 3: really quite interesting. I did a TikTok on it, and

514
00:23:05,880 --> 00:23:08,320
Speaker 3: people were quite fascinated by it, as was I many

515
00:23:08,400 --> 00:23:10,560
Speaker 3: years ago when I learned where it actually goes. For

516
00:23:10,560 --> 00:23:12,760
Speaker 3: some reason, I just sort of thought it, I don't know,

517
00:23:12,800 --> 00:23:15,560
Speaker 3: evaporated or it turned it turned into muscle, or it

518
00:23:15,600 --> 00:23:18,640
Speaker 3: turned into just I don't know, blood or something like that.

519
00:23:18,720 --> 00:23:20,679
Speaker 3: So I think it's really important to know that, you know,

520
00:23:20,880 --> 00:23:23,239
Speaker 3: it does sort of get excluded through our body in

521
00:23:23,320 --> 00:23:25,800
Speaker 3: some way. But that is, Yeah, that's sort of the

522
00:23:25,880 --> 00:23:27,919
Speaker 3: science behind fat loss, and that's.

523
00:23:27,800 --> 00:23:32,560
Speaker 1: The other reason that exercising your fat away is preferable

524
00:23:32,600 --> 00:23:34,680
Speaker 1: to starving it off. So I'll give you another example.

525
00:23:35,119 --> 00:23:37,520
Speaker 1: If you are on a thousand calorie diet that's low

526
00:23:37,560 --> 00:23:41,040
Speaker 1: carbohydrate you're getting you may even be in ketoted ketosis

527
00:23:41,520 --> 00:23:44,439
Speaker 1: and you are wasting muscle mass and that's your primary energy,

528
00:23:44,480 --> 00:23:45,480
Speaker 1: and you'll be using a little.

529
00:23:45,320 --> 00:23:46,040
Speaker 2: Bit of fat mass.

530
00:23:47,400 --> 00:23:50,320
Speaker 1: The alternative is if you then go and do increase

531
00:23:50,320 --> 00:23:53,560
Speaker 1: your carbohydrate and give the muscle cell access to more

532
00:23:53,600 --> 00:23:56,240
Speaker 1: readily available fuel, and then go into the gym and

533
00:23:56,320 --> 00:23:58,600
Speaker 1: exercise or do a walk or a run where you're

534
00:23:58,640 --> 00:24:01,840
Speaker 1: increasing your breathing and again and metabolic rate, you are

535
00:24:01,920 --> 00:24:05,600
Speaker 1: then more like proactively burning that fat off and able

536
00:24:05,640 --> 00:24:07,399
Speaker 1: to eat more because you need a certain amount of

537
00:24:07,400 --> 00:24:10,560
Speaker 1: carbohydrate as you've become more metabolically fit, as opposed to

538
00:24:10,600 --> 00:24:12,639
Speaker 1: sitting down and being on a low calorie diet and

539
00:24:12,680 --> 00:24:16,120
Speaker 1: wasting away and actually forcing the body to break down

540
00:24:16,160 --> 00:24:18,520
Speaker 1: muscle mass to get the weight loss. So that's another

541
00:24:18,600 --> 00:24:22,080
Speaker 1: reason and also why you may feel hot and feel

542
00:24:22,080 --> 00:24:24,480
Speaker 1: that increase in metabolic rate and feel hot when you're

543
00:24:24,640 --> 00:24:27,040
Speaker 1: more likely to be burning fat. And that's also why

544
00:24:27,080 --> 00:24:30,119
Speaker 1: when you've done more workouts and as part of your

545
00:24:30,160 --> 00:24:33,320
Speaker 1: fat loss long term, you feel hungry more regularly because

546
00:24:33,359 --> 00:24:35,439
Speaker 1: your body is burning, and that's what we want it.

547
00:24:35,440 --> 00:24:37,760
Speaker 1: We want it to be the most efficient fat burning

548
00:24:37,800 --> 00:24:41,400
Speaker 1: machine as opposed to wasting on low calorie diets which

549
00:24:41,400 --> 00:24:44,240
Speaker 1: aren't protecting metabolism long term.

550
00:24:44,280 --> 00:24:46,240
Speaker 2: So I think, I think that's clear. I feel clear.

551
00:24:46,280 --> 00:24:46,880
Speaker 2: Do you feel clear?

552
00:24:46,960 --> 00:24:47,120
Speaker 3: Yeah?

553
00:24:47,160 --> 00:24:48,920
Speaker 2: Yeah, Deninitely fascinating.

554
00:24:49,040 --> 00:24:52,520
Speaker 1: You know, physiology when we get you study physiology usually

555
00:24:52,640 --> 00:24:55,600
Speaker 1: the first year of university in any kind of science degree,

556
00:24:55,640 --> 00:24:58,560
Speaker 1: and whether you're doing human movement or nutrition, and it

557
00:24:58,640 --> 00:25:02,080
Speaker 1: is the most complex of so with the exception of biochemistry,

558
00:25:02,080 --> 00:25:05,880
Speaker 1: which the dietitians do. But it's complicated stuff, and quite

559
00:25:05,920 --> 00:25:08,800
Speaker 1: a few people studying nutrition and dietetics will drop out

560
00:25:08,800 --> 00:25:11,480
Speaker 1: at that point because the science is quite complicated. But

561
00:25:11,600 --> 00:25:13,359
Speaker 1: I always come back to first principles, like when we

562
00:25:13,480 --> 00:25:15,320
Speaker 1: learn our maths at school.

563
00:25:15,520 --> 00:25:16,760
Speaker 2: Coming back to first principles.

564
00:25:16,760 --> 00:25:19,360
Speaker 1: It's all very very clear, and certainly that the take

565
00:25:19,400 --> 00:25:22,640
Speaker 1: home messages you're far better to burn your fat off

566
00:25:22,680 --> 00:25:25,840
Speaker 1: long term and promote metabolism than to starve it off

567
00:25:25,880 --> 00:25:27,360
Speaker 1: just to get a reduction on the scales.

568
00:25:27,640 --> 00:25:29,920
Speaker 3: Definitely, And I'll just bring home that point you made

569
00:25:30,240 --> 00:25:32,200
Speaker 3: around skin folding, so it is really used in a

570
00:25:32,359 --> 00:25:35,400
Speaker 3: lener athletic populations. We wouldn't use it in somebody who's

571
00:25:35,440 --> 00:25:37,320
Speaker 3: living in a larger body because it is just it's

572
00:25:37,359 --> 00:25:40,320
Speaker 3: quite inaccurate when we're trying to you know, skin fold

573
00:25:40,400 --> 00:25:42,520
Speaker 3: larger amounts of fat mass, So you are right, it

574
00:25:42,560 --> 00:25:45,240
Speaker 3: is very much for a lener population, and other measures,

575
00:25:45,280 --> 00:25:48,480
Speaker 3: as you said, measurements or a DEXA scan or even

576
00:25:48,520 --> 00:25:51,880
Speaker 3: the BIA scans under the same conditions can be more

577
00:25:52,040 --> 00:25:54,640
Speaker 3: helpful for our larger bodies long term.

578
00:25:54,440 --> 00:25:56,919
Speaker 1: And you would only do a dexa every three months.

579
00:25:56,960 --> 00:25:59,000
Speaker 1: You wouldn't do it too often because as I said,

580
00:25:59,000 --> 00:26:00,960
Speaker 1: it takes time for the body to readjust and re

581
00:26:01,119 --> 00:26:04,439
Speaker 1: establish and even leanne working with athletes, to be honest,

582
00:26:04,440 --> 00:26:07,000
Speaker 1: when we would work with the larger props in rugby

583
00:26:07,119 --> 00:26:10,840
Speaker 1: or islander populations, which are a different body composition and

584
00:26:10,840 --> 00:26:12,960
Speaker 1: can be heavier set, which means that when you go

585
00:26:13,000 --> 00:26:15,720
Speaker 1: to skin fold, particularly around the thigh and the abdomen,

586
00:26:16,040 --> 00:26:19,440
Speaker 1: it's really difficult to pull the actual fat away from

587
00:26:19,520 --> 00:26:24,000
Speaker 1: the skin, so it's really even inaccurate for those that population.

588
00:26:24,240 --> 00:26:27,160
Speaker 1: So definitely, you know, just thinking back to numbers, if

589
00:26:27,200 --> 00:26:30,560
Speaker 1: my athletes weren't less than say ten fifteen percent body fat,

590
00:26:30,560 --> 00:26:33,679
Speaker 1: which is the equivalent of say a rugby league player

591
00:26:34,440 --> 00:26:37,000
Speaker 1: who was sort of quite a lean maybe a hooker,

592
00:26:37,800 --> 00:26:40,000
Speaker 1: as opposed to a front rower who can go quite

593
00:26:40,040 --> 00:26:42,840
Speaker 1: up to eighteen percent body fat. Really, they're really difficult

594
00:26:42,840 --> 00:26:45,600
Speaker 1: to get an accurate measure, So certainly, if you're sort

595
00:26:45,640 --> 00:26:48,639
Speaker 1: of a Sunday gym goer and someone's doing skin folds,

596
00:26:48,640 --> 00:26:50,840
Speaker 1: I'd really be questioning the accuracy and why they wanted

597
00:26:50,840 --> 00:26:52,199
Speaker 1: to do it. You'll be much better with just some

598
00:26:52,240 --> 00:26:55,080
Speaker 1: simple measurements around the waist, the hip, the bum, things

599
00:26:55,119 --> 00:26:59,679
Speaker 1: like that to notice shift in body composition. And I

600
00:26:59,680 --> 00:27:02,199
Speaker 1: think those signs that you're getting hungry regularly is one

601
00:27:02,240 --> 00:27:06,080
Speaker 1: of the most the easiest and most pronounce indications that

602
00:27:06,119 --> 00:27:07,960
Speaker 1: you're burning your fuel efficiently.

603
00:27:08,560 --> 00:27:10,919
Speaker 3: And photos go a long way as well, taking progress photos,

604
00:27:10,920 --> 00:27:13,639
Speaker 3: but again it does take a while to see changes

605
00:27:13,680 --> 00:27:16,320
Speaker 3: if you're using photos, so I always try to use

606
00:27:16,400 --> 00:27:18,399
Speaker 3: you know, the same for ladies bras and nickers, and

607
00:27:18,400 --> 00:27:22,840
Speaker 3: for men, same sort of sets of you know, underas

608
00:27:23,200 --> 00:27:25,560
Speaker 3: for lack of a better word, underwear, so that your

609
00:27:25,560 --> 00:27:27,480
Speaker 3: photos sort of look repeatable under the same you know

610
00:27:27,600 --> 00:27:29,760
Speaker 3: lighting as well. You know, don't take one set of

611
00:27:29,760 --> 00:27:32,040
Speaker 3: photos in the morning, and then we gave photos at

612
00:27:32,119 --> 00:27:34,240
Speaker 3: nighttime as well. But really, if you're looking at changes

613
00:27:34,280 --> 00:27:36,879
Speaker 3: in photos to see progress long term, you probably wouldn't

614
00:27:36,880 --> 00:27:38,960
Speaker 3: want to do those photos any earlier than at least

615
00:27:39,000 --> 00:27:40,800
Speaker 3: six weeks. I sort of get my clients to do

616
00:27:40,840 --> 00:27:43,040
Speaker 3: one at week one and one at week twelve because

617
00:27:43,040 --> 00:27:45,440
Speaker 3: that's really you know, we see good progress by then.

618
00:27:45,520 --> 00:27:47,639
Speaker 3: But it's not like you take you know, progress photos

619
00:27:47,640 --> 00:27:49,960
Speaker 3: every single week because you just wouldn't really see much

620
00:27:50,000 --> 00:27:50,679
Speaker 3: happening there.

621
00:27:50,640 --> 00:27:53,040
Speaker 1: And certainly not after a big salty meal. So if

622
00:27:53,080 --> 00:27:54,960
Speaker 1: you go and have a big stir fry or lots

623
00:27:55,000 --> 00:27:57,639
Speaker 1: of drinks or big pizza, that's not the time because again,

624
00:27:58,080 --> 00:28:00,480
Speaker 1: just that soul will instantly retain fluid, and that's quite

625
00:28:00,520 --> 00:28:02,840
Speaker 1: pronounced on the body very quickly. It doesn't mean anything

626
00:28:02,880 --> 00:28:05,360
Speaker 1: other than you're retaining fluid. So keep in mind there's

627
00:28:05,359 --> 00:28:08,440
Speaker 1: a big difference, as I said, between fluid gains and

628
00:28:08,480 --> 00:28:10,600
Speaker 1: quick weight loss on the scales and actual fat loss

629
00:28:10,640 --> 00:28:13,720
Speaker 1: long term, and definitely it's a longer term goal for

630
00:28:14,320 --> 00:28:17,080
Speaker 1: all of us, all right, LeAnn, So our final segment

631
00:28:17,119 --> 00:28:20,280
Speaker 1: of the show, we again have a lot of questions

632
00:28:20,400 --> 00:28:25,280
Speaker 1: come through on our the Nutrition Couch podcast Instagram page,

633
00:28:25,280 --> 00:28:28,760
Speaker 1: and you're welcome to send us a DM about gluten

634
00:28:28,880 --> 00:28:31,680
Speaker 1: free eating because we have a number of people who

635
00:28:31,720 --> 00:28:35,000
Speaker 1: perhaps are intolerant or siliac. Even about one percent of

636
00:28:35,000 --> 00:28:40,560
Speaker 1: the population does have a siliac disease, but specifically does gluten,

637
00:28:41,080 --> 00:28:45,600
Speaker 1: the protein in wheat based foods cause inflammation, And like

638
00:28:45,760 --> 00:28:49,000
Speaker 1: many of our answers, it's a little bit more complicated

639
00:28:49,040 --> 00:28:51,240
Speaker 1: than that. So I'll start off. I know this is

640
00:28:51,240 --> 00:28:52,840
Speaker 1: a little bit more your area than mine, but I'll

641
00:28:52,880 --> 00:28:59,560
Speaker 1: start off with a basic description. If you have siliac disease,

642
00:28:59,600 --> 00:29:04,360
Speaker 1: which is where you cannot tolerate gluten, and you consume

643
00:29:04,400 --> 00:29:09,400
Speaker 1: it knowingly unknowingly, you will increase inflammatory markers over time

644
00:29:09,440 --> 00:29:13,440
Speaker 1: one hundred percent because your body cannot process that protein

645
00:29:13,480 --> 00:29:17,320
Speaker 1: that occurs in wheat based foods, our bread are past cereal.

646
00:29:18,200 --> 00:29:21,520
Speaker 1: But if you have some other medical conditions that you

647
00:29:21,560 --> 00:29:23,959
Speaker 1: may be sensitive to gluten or told to avoid it,

648
00:29:24,000 --> 00:29:25,960
Speaker 1: so one that springs to mind, and we've spoken about

649
00:29:25,960 --> 00:29:28,560
Speaker 1: this on the Nutrition Couch previously. If you have an

650
00:29:28,600 --> 00:29:32,000
Speaker 1: MTHFI mutation, you may have been given advice to avoid

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00:29:32,200 --> 00:29:35,440
Speaker 1: gluten in the diet, but the issue is not the gluten.

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00:29:35,800 --> 00:29:38,920
Speaker 1: The reason we suggest people go on to gluten free

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00:29:38,960 --> 00:29:41,800
Speaker 1: diets is that regular flour that we will consume in

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00:29:41,840 --> 00:29:44,640
Speaker 1: our bread and our cereal and our grains is fortified

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00:29:44,640 --> 00:29:48,920
Speaker 1: in Australia with synthetic folate to help prevent neural tube defects.

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00:29:49,560 --> 00:29:53,520
Speaker 1: But for people who can't tolerate synthetic folate, which are

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00:29:53,520 --> 00:29:57,120
Speaker 1: people potentially with an mpthfi mutation, if they then go

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00:29:57,200 --> 00:29:59,440
Speaker 1: on a gluten free diet, they don't get the synthetic

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00:29:59,480 --> 00:30:01,720
Speaker 1: fol eate so they feel better. So it's actually the

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00:30:02,080 --> 00:30:05,000
Speaker 1: problems not the gluten. It's just by focusing on gluten

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00:30:05,000 --> 00:30:07,920
Speaker 1: free products they eliminate something else. So there's quite a

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00:30:07,960 --> 00:30:10,440
Speaker 1: lot of that that goes on. So it's actually not

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00:30:10,520 --> 00:30:13,440
Speaker 1: the gluten. It maybe what it's coming with that's causing

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00:30:13,480 --> 00:30:16,440
Speaker 1: the problems. And sometimes it's not inflammation because there's a

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00:30:16,440 --> 00:30:19,840
Speaker 1: thiroy condition. I think a number of thiroy conditions where

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00:30:19,840 --> 00:30:23,560
Speaker 1: it's not causing inflammation. It may be increasing the thyroid

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00:30:23,600 --> 00:30:27,120
Speaker 1: hormones or negative for that condition, like hashimotos, but it's

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00:30:27,160 --> 00:30:30,160
Speaker 1: not technically inflammation that we're talking about. That's a very

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00:30:30,200 --> 00:30:33,640
Speaker 1: specific pathway in the body and we need to differentiate that.

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00:30:34,160 --> 00:30:36,240
Speaker 3: Because I think the question from our listener Susi, was

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00:30:36,920 --> 00:30:40,040
Speaker 3: it does eating gluten cause inflammation? And if I feel

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00:30:40,040 --> 00:30:42,240
Speaker 3: bloated when I eat gluten, am I doing damage to

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00:30:42,280 --> 00:30:45,120
Speaker 3: my body long term? So I think that we really

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00:30:45,160 --> 00:30:46,680
Speaker 3: need to make it clear to our listeners at home.

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00:30:46,760 --> 00:30:50,400
Speaker 3: Unless you have diagnosed Celiac disease, that will be inflammatory

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00:30:50,400 --> 00:30:53,720
Speaker 3: to your body, and you absolutely need to avoid any

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00:30:53,720 --> 00:30:56,560
Speaker 3: sort of gluten because that is really the only cure

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00:30:56,560 --> 00:30:59,600
Speaker 3: for Celiac disease long term. But if you are somebody

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00:30:59,640 --> 00:31:01,520
Speaker 3: who is sensitive to gluten, if you have a little

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00:31:01,520 --> 00:31:04,760
Speaker 3: bit of a wheat intolerance, if you feel better eating

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00:31:04,800 --> 00:31:07,480
Speaker 3: gluten free, you're not doing damage or you know, gluten

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00:31:07,520 --> 00:31:10,200
Speaker 3: isn't inflammatory. But I think where we also should make

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00:31:10,200 --> 00:31:13,920
Speaker 3: this distinction Susie is again like vegan based eyes, whole

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00:31:13,920 --> 00:31:17,520
Speaker 3: food gluten free eating versus just gluten free eating in general,

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00:31:17,720 --> 00:31:20,360
Speaker 3: because if you are consuming foods with a huge amount

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00:31:20,480 --> 00:31:22,560
Speaker 3: you know, large amounts of gluten, but also large amounts

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00:31:22,600 --> 00:31:26,360
Speaker 3: of processing. I'm talking about cakes and biscuits and that

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00:31:26,440 --> 00:31:29,720
Speaker 3: sort of thing. Susie, Yes, these foods potentially long term

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00:31:29,800 --> 00:31:33,360
Speaker 3: could be inflammatory because of the types of refined oils

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00:31:33,360 --> 00:31:35,560
Speaker 3: and refined flowers and that sort of thing in them,

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00:31:35,800 --> 00:31:38,200
Speaker 3: and long term they can lead to, you know, that

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00:31:38,200 --> 00:31:40,720
Speaker 3: low level of inflammation in the body which can contribute

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00:31:40,760 --> 00:31:43,680
Speaker 3: to chronic diseases long term. So it's sort of a

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00:31:43,760 --> 00:31:46,520
Speaker 3: it's not a black and white answer, but just consuming

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00:31:46,560 --> 00:31:49,000
Speaker 3: gluten isn't really going to lead to inflammation if you

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00:31:49,080 --> 00:31:51,720
Speaker 3: don't have diagnosed ciliate disease. Even if you are a

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00:31:51,720 --> 00:31:56,239
Speaker 3: little bit more sensitive to wheat based products or you know,

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00:31:56,360 --> 00:31:58,320
Speaker 3: rye or biley or that sort of thing, it's not

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00:31:58,360 --> 00:32:01,040
Speaker 3: going to cause you inflammation in your body. But that

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00:32:01,080 --> 00:32:03,440
Speaker 3: little caveat does need to be if you can regularly

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00:32:03,440 --> 00:32:07,160
Speaker 3: consuming gluten in processed foods long term, it could lead

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00:32:07,200 --> 00:32:09,400
Speaker 3: to that low level of inflammation in your body which

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00:32:09,480 --> 00:32:12,840
Speaker 3: can contribute to chronic diseases long term. So it's really

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00:32:12,880 --> 00:32:16,040
Speaker 3: about you know, whole food eating. So if you're having

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00:32:16,040 --> 00:32:19,080
Speaker 3: a slice of sourdo susi, or if you're having a

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00:32:19,120 --> 00:32:21,000
Speaker 3: wrap with chicken and salad and that sort of thing

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00:32:21,000 --> 00:32:23,120
Speaker 3: at lunch, if you're occasionally having a little bit of

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00:32:23,160 --> 00:32:25,320
Speaker 3: a brownie or a slice of cake once a week,

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00:32:25,600 --> 00:32:28,520
Speaker 3: versus if you're having biscuits and cakes every single day

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00:32:28,680 --> 00:32:31,720
Speaker 3: and you're eating passas and pizzas every single night. That's

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00:32:31,760 --> 00:32:35,200
Speaker 3: where yes, potentially it could be inflammatory long term, but

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00:32:35,280 --> 00:32:38,480
Speaker 3: it's not the gluten as such that's causing the inflammation.

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00:32:38,760 --> 00:32:42,080
Speaker 3: It's the level of processing and refined flowers and oils

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00:32:42,120 --> 00:32:43,880
Speaker 3: and that sort of thing that's going to lead to

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00:32:43,920 --> 00:32:47,200
Speaker 3: the inflammation long term. So unfortunately, gluten really does get

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00:32:47,240 --> 00:32:49,520
Speaker 3: a bad rep but it is really it does come

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00:32:49,560 --> 00:32:52,040
Speaker 3: down to the level of processing and the type of

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00:32:52,080 --> 00:32:54,520
Speaker 3: food that you're consuming, which I think is a big

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Speaker 3: take home message for our listeners.

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Speaker 2: I think, so good, excellent.

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Speaker 1: All right, Well, that brings us to the end of

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Speaker 1: the Nutrition Couch for another week. If you haven't done

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00:33:03,360 --> 00:33:05,959
Speaker 1: so already, don't forget to subscribe to have us delivered

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00:33:05,960 --> 00:33:09,080
Speaker 1: to your inbox every Sunday and now Wednesday mornings. And

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00:33:09,120 --> 00:33:12,080
Speaker 1: we have our Instagram and Facebook sites running for any

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00:33:12,080 --> 00:33:13,880
Speaker 1: feedback or questions and we get to as many as

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00:33:13,920 --> 00:33:16,080
Speaker 1: we can. We often father them away, so thank you

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00:33:16,200 --> 00:33:17,880
Speaker 1: keep sending them. We love to hear from you, and

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00:33:18,000 --> 00:33:20,360
Speaker 1: thank you for your support, and we will see you

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00:33:20,520 --> 00:33:23,680
Speaker 1: same time, same place for our weekly drop of the

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00:33:23,760 --> 00:33:24,600
Speaker 1: Nutrition Couch.

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00:33:24,680 --> 00:33:25,400
Speaker 2: Thanks for listening.

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Speaker 3: Catch you guys on Wednesday. For the product review,