WEBVTT - Body Composition Goals For Our 20’s, 30’s and beyond. Processed Vs. Ultra-Processed Foods. Reviewing Noway Collagen Mousse. Choosing the Healthiest Dumplings. 0:00:00.800 --> 0:00:03.360 Do you weigh yourself regularly or maybe only when you're 0:00:03.360 --> 0:00:06.080 trying to lose weight, or maybe your preference to measure 0:00:06.160 --> 0:00:08.680 is to actually track your progress using photos or some 0:00:08.720 --> 0:00:11.719 other form of body composition. On today's episode of The 0:00:11.800 --> 0:00:14.840 Nutrition Couch, we dive deep into the specifics of body 0:00:14.840 --> 0:00:17.480 composition and what we should be aiming for as we 0:00:17.520 --> 0:00:21.239 move through our twenties, thirties, forties and beyond. Hi, I'm 0:00:21.320 --> 0:00:23.920 Leanne Ward and I'm Cussie Burrow, and together. 0:00:23.720 --> 0:00:26.120 We bring you The Nutrition Couch, the weekly. 0:00:25.800 --> 0:00:28.080 Podcast that keeps you up to date on everything that 0:00:28.120 --> 0:00:30.520 you need to know in the world of nutrition as 0:00:30.560 --> 0:00:34.360 well as body composition. Today we talk about the controversial 0:00:34.479 --> 0:00:38.000 issue of ultra process foods and share what exactly the 0:00:38.040 --> 0:00:41.320 difference is between a process and an ultra process food. 0:00:41.640 --> 0:00:44.840 We've also found a new dessert in the supermarket potentially 0:00:44.880 --> 0:00:47.680 linked to some healthy skin benefits, and our listener question 0:00:48.000 --> 0:00:51.120 is all about one of our favorites, dumplings. But to 0:00:51.159 --> 0:00:53.000 kick us up today, Susie I wanted to have a 0:00:53.040 --> 0:00:56.320 quick chat about ultra process foods because we received a 0:00:56.400 --> 0:01:00.319 quite negative comment on our podcast reviews, where somebody just 0:01:00.320 --> 0:01:03.279 two stars on the podcast Susie for cooling the Red 0:01:03.360 --> 0:01:05.240 Drop Daily Chips, which we were discussing a couple of 0:01:05.240 --> 0:01:09.960 podcasts back, which literally just have potato, salt and oil, 0:01:10.200 --> 0:01:11.560 and you and I had a bit of a convos 0:01:11.560 --> 0:01:13.920 slash little debate about whether they were a process or 0:01:13.959 --> 0:01:16.320 an ultra processed food, and I think we landed on 0:01:16.360 --> 0:01:18.679 the fact that they are about a process food based 0:01:18.680 --> 0:01:20.600 on the ingredients were far better than some of the 0:01:20.640 --> 0:01:23.840 other chips in the supermarket aisle, and somebody basically was 0:01:23.880 --> 0:01:26.400 not happy with that and left us two stars for that, 0:01:26.440 --> 0:01:29.040 which I just think is a little bit petty because 0:01:29.040 --> 0:01:32.400 we've given how many years and years of free episodes away, 0:01:32.560 --> 0:01:34.760 So that's a whole other issue. On very upset about that. 0:01:34.800 --> 0:01:37.040 We take our ratings very seriously, don't we, hear, Susie. 0:01:37.040 --> 0:01:39.280 We give away so much free time and value. 0:01:39.080 --> 0:01:40.679 To our listeners. We're a bit upset about that. 0:01:40.920 --> 0:01:43.360 But also I thought it was important to go through 0:01:43.400 --> 0:01:46.720 the definition of exactly what an ultra process food is 0:01:47.080 --> 0:01:49.720 because it's a large difference between what is considered a 0:01:49.760 --> 0:01:51.800 process food, and we do know that we eat many 0:01:51.880 --> 0:01:54.800 process foods every day, and processed foods are still very healthy. 0:01:55.160 --> 0:01:58.080 Essentially anything that's in a packet with a label on 0:01:58.160 --> 0:02:01.240 it has some level of processing to it. Might be yogurt, 0:02:01.280 --> 0:02:03.560 it might be milk, it might be rolled oats, it 0:02:03.640 --> 0:02:06.960 might be there's another example like a beautiful dense whole 0:02:06.960 --> 0:02:09.000 grain bread like our burg and soiling that we know 0:02:09.040 --> 0:02:11.920 that we love. So there are all examples of processed 0:02:11.919 --> 0:02:15.000 foods because they were very tin fish tuna yep tin 0:02:15.200 --> 0:02:18.000 yep tin tuna a great example. So they're all very 0:02:18.040 --> 0:02:21.680 different to how they're found in their very natural form, 0:02:22.320 --> 0:02:25.200 right versus. The difference between a process and an ultra 0:02:25.280 --> 0:02:29.040 process food is that level of processing takes that next step, 0:02:29.320 --> 0:02:33.600 and typically the level of ingredients in there are not 0:02:34.560 --> 0:02:37.400 I guess good or healthy for your your health long term. 0:02:37.440 --> 0:02:39.120 So I found a little bit of a definition in 0:02:39.200 --> 0:02:43.560 terms of ultra processed foods. So what they're basically designed 0:02:43.600 --> 0:02:47.519 for is manufacturers create these ultra processed foods to create 0:02:47.639 --> 0:02:51.760 highly profitable you know, foods to basically bring in additional 0:02:51.800 --> 0:02:53.880 money into their businesses because they want to make these 0:02:53.880 --> 0:02:57.320 foods taste good. Think about things like you know pringles 0:02:57.320 --> 0:03:00.000 for example, like the slogans what is it something about you? 0:03:00.240 --> 0:03:01.760 Once you podcast stop? 0:03:02.000 --> 0:03:04.240 Something like that so basically who they want you to 0:03:04.240 --> 0:03:05.920 eat more and more and more of it. So they 0:03:05.960 --> 0:03:08.880 typically will put a lot of fat, a lot of sugar, 0:03:08.960 --> 0:03:10.400 a lot of salt, a lot. 0:03:10.360 --> 0:03:12.720 Of these extra additives into. 0:03:12.520 --> 0:03:15.400 These foods, whereas if you were making some potato chips 0:03:15.440 --> 0:03:17.920 yourself at home, they're not things that you would typically 0:03:18.040 --> 0:03:21.600 add at home. So ultra processed foods tend to be 0:03:21.720 --> 0:03:25.720 highly palatable, tend to be very convenient, you know, packaged, 0:03:25.760 --> 0:03:27.799 and they tend to have quite a long ingredient list 0:03:27.840 --> 0:03:30.400 as well, compared to just what we would call a 0:03:30.480 --> 0:03:33.080 processed foods, which we know can still be very healthy, 0:03:33.240 --> 0:03:35.240 and a lot of what we would call whole foods 0:03:35.320 --> 0:03:38.080 or you know, relatively whole foods, things like yoga tin 0:03:38.160 --> 0:03:41.440 tuna can still be termed process but in a good 0:03:41.440 --> 0:03:43.640 way where we still would want to actively include those 0:03:43.680 --> 0:03:46.480 things regularly in adult So I just wanted to let 0:03:46.520 --> 0:03:49.080 our listeners know a really practical way of, I guess, 0:03:49.120 --> 0:03:52.560 identifying the difference between an ultra process food and a 0:03:52.640 --> 0:03:55.520 process food. So my big tip for our listeners, Susie, 0:03:55.640 --> 0:03:57.840 is to really check the list of ingredients you're not 0:03:57.880 --> 0:04:01.200 going to really know based on the nutrition information panel, 0:04:01.440 --> 0:04:04.240 whether a food is processed versus ultra process you have 0:04:04.280 --> 0:04:06.880 to identify the ingredient list. Don't worry what it says 0:04:06.920 --> 0:04:09.000 on the front package marketing. It doesn't matter if it's 0:04:09.040 --> 0:04:11.240 gluten free, it doesn't matter, if it's organic, it doesn't 0:04:11.240 --> 0:04:12.240 matter if it's low sugar. 0:04:12.520 --> 0:04:13.360 Flip it, over. 0:04:13.400 --> 0:04:16.240 Look at the ingredient list and actually go by the 0:04:16.400 --> 0:04:19.560 ingredients one by one. And a big characteristic of an 0:04:19.680 --> 0:04:23.040 ultra process food which there's a I guess. 0:04:22.800 --> 0:04:25.640 A definition called NOVA and OVA which. 0:04:25.440 --> 0:04:27.839 Sort of defines an ultra processed food to say that 0:04:27.880 --> 0:04:31.239 it's a food substance or ingredients which you would either 0:04:31.400 --> 0:04:34.800 never or very rarely use in your kitchen. So if 0:04:34.839 --> 0:04:37.840 the ingredient list of this product that you've picked up 0:04:38.080 --> 0:04:41.000 has an ingredient in there that you've never found in 0:04:41.040 --> 0:04:44.080 your kitchen or pantry or very very rarely have ever 0:04:44.200 --> 0:04:46.640 used in a recipe, if that is found on the 0:04:46.760 --> 0:04:49.719 ingredient label, it is very likely the definition of an 0:04:49.760 --> 0:04:53.040 ultra processed food. So some ingredients Susie would be high 0:04:53.000 --> 0:04:57.880 fouct dose corn syrup, hydrogenated types of vegetable oils, hydrogenlyzed 0:04:57.920 --> 0:05:00.280 types of proteins. You wouldn't actually put that kind of 0:05:00.320 --> 0:05:02.440 stuff into your food at home. So a lot of 0:05:02.480 --> 0:05:05.680 these like high protein based I guess products such as 0:05:06.120 --> 0:05:11.520 protein chips and protein bars and protein you know, musli bars. 0:05:11.200 --> 0:05:14.120 Bread, the pizza bases that we've spoken. 0:05:13.800 --> 0:05:18.480 About exactly ultra process types food. Can these be by definition, 0:05:18.520 --> 0:05:21.279 I guess healthy and food into your macros be lower calorie, 0:05:21.360 --> 0:05:26.320 be higher fiber. Absolutely, but food companies are specifically manufacturing 0:05:26.360 --> 0:05:29.320 them that way in order to you know. 0:05:29.240 --> 0:05:30.440 Appear healthier. 0:05:30.720 --> 0:05:32.800 So it's a bit of a trade of between the 0:05:32.839 --> 0:05:35.839 calories and macros look great. But also what is this 0:05:36.080 --> 0:05:39.360 ingredient list that we don't realize or know of some 0:05:39.400 --> 0:05:42.240 of these ingredients on that list, So there also tends 0:05:42.279 --> 0:05:45.640 to be a lot of additives in there and additional things. 0:05:45.680 --> 0:05:48.839 It might be emulsifies, it might be flavor enhancers. It 0:05:48.960 --> 0:05:51.800 might be thickeners. It might be sweeteners. It might be 0:05:51.839 --> 0:05:57.279 bulking agents, foaming jelling, extra multifying salt, extra colors, extra flavors, 0:05:57.520 --> 0:06:01.360 glazing agents. All of these additives again are not something 0:06:01.400 --> 0:06:04.400 that you would add to say a banana bread if 0:06:04.400 --> 0:06:06.640 you're baking it at home, if you're baking some cookies 0:06:06.680 --> 0:06:09.360 with your toddler, you wouldn't be adding things in such 0:06:09.400 --> 0:06:12.800 as flavor andhandsers and emosifies and sweetness and thickeners and 0:06:12.880 --> 0:06:16.160 foaming agents and gels. So the addition of those things 0:06:16.160 --> 0:06:18.400 as well tend to make it more of an ultra 0:06:18.480 --> 0:06:21.200 process food. Now, when not saying that you can't ever 0:06:21.279 --> 0:06:24.240 have an ultra processed food, you absolutely can. But it 0:06:24.320 --> 0:06:27.559 is about the amount and how regularly you have those things, 0:06:27.560 --> 0:06:29.880 and the less of those things in our diet, the 0:06:30.040 --> 0:06:30.920 better it is going. 0:06:30.839 --> 0:06:32.479 To be overall for our health. 0:06:32.560 --> 0:06:34.760 So a lot of these food companies will use a 0:06:34.800 --> 0:06:38.840 lot of these extra additives, the emulsifies, the bulking agents, 0:06:38.880 --> 0:06:42.320 the glazing gels, the thickeners, the sweetness for the palatability 0:06:42.320 --> 0:06:45.240 of that food, but also sometimes to extend the shelf 0:06:45.279 --> 0:06:47.440 life and just make sure that food can you know, 0:06:47.960 --> 0:06:50.960 last on the shelf for two, four, six, twelve months time, 0:06:51.240 --> 0:06:53.640 because if it was a fresh something like an apple, 0:06:53.680 --> 0:06:55.520 for example, it's only going to last, you know, a 0:06:55.560 --> 0:06:57.440 couple of weeks and that it will be rotten if that. 0:06:58.040 --> 0:07:00.480 So it is used to extend the sh life for 0:07:00.560 --> 0:07:02.320 some of the products, but also a lot of it 0:07:02.400 --> 0:07:05.640 is used also to extend the palatability of the product 0:07:05.680 --> 0:07:07.840 and make it so that you want more and more 0:07:07.880 --> 0:07:10.360 and more. So you know, food companies are very smart. 0:07:10.360 --> 0:07:12.320 They want you to buy more because when you buy, 0:07:12.400 --> 0:07:14.640 the more profit that they make. So that for me, 0:07:14.760 --> 0:07:17.640 sus is really the definition of an ultra processed food 0:07:17.960 --> 0:07:19.120 versus the processed food. 0:07:19.160 --> 0:07:20.440 And again, if we go back to. 0:07:20.400 --> 0:07:24.320 That definition of our Red Rock Deli sea salt, only 0:07:24.440 --> 0:07:26.880 only the sea salt one where it's got potato, it's 0:07:26.880 --> 0:07:29.360 got oil, and it's got salt. That to me, I'm 0:07:29.360 --> 0:07:31.520 going to stand my ground and I still believe that 0:07:31.720 --> 0:07:32.560 is a process food. 0:07:32.880 --> 0:07:35.680 Does that mean that it is healthy? Not necessarily. 0:07:35.840 --> 0:07:37.520 Does that mean that it's something that we should be 0:07:37.600 --> 0:07:40.200 regularly consuming in our diet. No, I'm not going to 0:07:40.360 --> 0:07:43.520 recommend people consume potato chips every day, even though it's 0:07:43.560 --> 0:07:45.840 a healthier variety of some of the other types of 0:07:45.880 --> 0:07:48.000 potato chips on the market. So there's a lot of 0:07:48.800 --> 0:07:51.680 nuances that go into what makes up a food, what 0:07:51.760 --> 0:07:54.200 makes it healthy? Is it something that we recommend every 0:07:54.240 --> 0:07:56.960 single day? So this was purely just a discussion on 0:07:57.880 --> 0:08:01.280 the differences between process and old to process foods. But 0:08:01.320 --> 0:08:04.560 it doesn't actually mean that our processed food is, you know, 0:08:04.760 --> 0:08:07.080 should be consumed more often because we know that there 0:08:07.120 --> 0:08:10.160 are more whole food based types of processed foods and 0:08:10.200 --> 0:08:14.280 more sometimes or soul foody types of ultra process foods 0:08:14.320 --> 0:08:16.840 that we probably don't want too much of in our diet. Particularly, 0:08:17.000 --> 0:08:19.679 weight control is an issue because something like a potato 0:08:19.800 --> 0:08:23.320 chip is quite high calorie and not that filling compared 0:08:23.360 --> 0:08:25.960 to something like a tub of Greek yogurt, which is 0:08:26.080 --> 0:08:28.080 quite filling and is quite high in protein. You might 0:08:28.120 --> 0:08:30.720 get some added calcium benefits as well. So when we're 0:08:30.720 --> 0:08:32.439 looking at whether a food is healthy and when we 0:08:32.480 --> 0:08:34.600 want to have it regularly, we also want to look 0:08:34.600 --> 0:08:37.040 at what are the nutrients it's providing our body and 0:08:37.080 --> 0:08:39.840 the overall energy density of that food as well in 0:08:39.920 --> 0:08:42.400 terms of how often we really should be consuming it. 0:08:42.800 --> 0:08:45.000 What are your thoughts on ultra processed foods? Do you 0:08:45.040 --> 0:08:47.760 believe that our two star rating was a it's valid 0:08:47.760 --> 0:08:48.160 on that once. 0:08:48.720 --> 0:08:51.000 I just want to say to our listeners that Leanne 0:08:51.000 --> 0:08:54.959 takes our ratings very seriously, very she really is very 0:08:55.040 --> 0:08:57.760 upset about this. I, on the other hand, after years 0:08:57.760 --> 0:08:59.400 of being in the media, choose not to look at 0:08:59.440 --> 0:09:02.160 my comments ratings, because I think if you don't like it, 0:09:02.200 --> 0:09:05.240 bad luck, don't listen. But what I will say about 0:09:05.400 --> 0:09:07.720 ulture process, you're a lot younger than me, so the 0:09:07.760 --> 0:09:09.400 novelty are aware of and you'll get to the point 0:09:09.400 --> 0:09:09.680 where you. 0:09:09.640 --> 0:09:10.600 Don't look at it anymore. 0:09:11.120 --> 0:09:13.320 But going back to that, for me, it's the length 0:09:13.360 --> 0:09:15.680 of the ingredient list alone. If I look at an 0:09:15.760 --> 0:09:17.840 ingredient list and it's a mile long, and we've certainly 0:09:17.880 --> 0:09:20.680 covered it, most recently in some of the higher protein 0:09:21.120 --> 0:09:23.720 pizzas and wraps, you know, you look and it's like 0:09:23.880 --> 0:09:27.560 twenty thirty ingredients, and certainly ingredients you don't recognize. This 0:09:27.640 --> 0:09:29.640 is a conversation I have on a daily basis with 0:09:29.679 --> 0:09:33.240 my clients because they all love to eat snack bars. 0:09:33.440 --> 0:09:36.240 Now I do use some snack bars. There's some protein 0:09:36.280 --> 0:09:38.680 bars I might use, particularly to keep as a backup 0:09:38.679 --> 0:09:42.120 in your handbag or your workcase. And certainly there's some 0:09:42.200 --> 0:09:45.080 brands that like a nutbar, brands that can be better, 0:09:45.600 --> 0:09:48.040 but for me, they're still pretty processed. And in the 0:09:48.080 --> 0:09:51.240 case of many of the protein bars, they're absolutely ultra 0:09:51.320 --> 0:09:52.240 processed foods. 0:09:52.559 --> 0:09:53.800 They don't look like food. 0:09:53.880 --> 0:09:57.080 The ingredients are heavily manipulated to make it into a 0:09:57.120 --> 0:10:02.160 palatable substance, because protein in nice doesn't taste amazing, So 0:10:02.240 --> 0:10:04.360 to get a higher protein snack bar, you have to 0:10:04.440 --> 0:10:07.440 heavily formulate. Now I'm not saying they don't have a role, 0:10:07.520 --> 0:10:09.720 and it's certainly better than picking up a fast food meal. 0:10:10.040 --> 0:10:13.120 But my argument is to the clients, don't des grab 0:10:13.160 --> 0:10:15.400 the bar because you like it it's sweet, It's still 0:10:15.520 --> 0:10:17.559 much more process It's not going to be as filling 0:10:18.000 --> 0:10:20.920 as if you make yourself some yogurt with granola and berries, 0:10:21.080 --> 0:10:25.240 or some beautiful grain crackers with cheese and tomato. That's 0:10:25.360 --> 0:10:28.600 real food. It's completing it. It's got a fresh component. 0:10:28.960 --> 0:10:30.880 It's going to be much more satisfying. It's going to 0:10:30.920 --> 0:10:32.719 take time to eat. You know, if you eat a 0:10:32.760 --> 0:10:35.120 protein bar, they can have one fifty one eighty two 0:10:35.200 --> 0:10:37.800 hundred calories and they're gone in three bytes and you 0:10:37.840 --> 0:10:40.480 don't even notice. And all my clients love to eat 0:10:40.520 --> 0:10:42.480 the bars, it's their preference, and they forget all the 0:10:42.520 --> 0:10:45.600 fresh food that goes with it. So for me, those 0:10:45.640 --> 0:10:47.760 foods are the backups. They're things you might have on 0:10:47.800 --> 0:10:51.200 special occasions. In many cases as dieticians. Let's be honestly, 0:10:51.200 --> 0:10:53.600 and we don't think of them as food. They're heavily 0:10:53.679 --> 0:10:57.360 formulated products. So yeah, without spending hours in the supermarket, 0:10:57.760 --> 0:10:59.960 if you scan an ingredient list and you have to 0:11:00.160 --> 0:11:03.120 recognize half the stuff, it's probably not that healthy, which 0:11:03.160 --> 0:11:05.480 is an argument that comes up often with pre made 0:11:05.480 --> 0:11:09.640 marinades and sauces, because yeah, if I'm thinking about sources 0:11:09.640 --> 0:11:13.320 i'd use at home, it's extraversion olive oil, bit of 0:11:13.320 --> 0:11:17.080 sour cream, bitter yogurt, bit of evaforated meal. Like, I 0:11:17.120 --> 0:11:19.320 don't have a lot of pre made marinads and sauces 0:11:19.360 --> 0:11:21.960 because when you look at them, they're so heavily formulated, 0:11:22.000 --> 0:11:25.679 in processed. They're absolutely ultra processed to make things taste good. 0:11:25.720 --> 0:11:27.560 And my argument is you better to stick to more 0:11:27.640 --> 0:11:31.240 natural flavors without incorporating those into your diet. So I 0:11:31.240 --> 0:11:34.240 think this is an ongoing conversation that nutrition professionals are 0:11:34.320 --> 0:11:37.480 up in arms in arguing that labeling foods ultra process 0:11:37.520 --> 0:11:40.480 versus process is taking away from the key message. For me, 0:11:40.520 --> 0:11:42.880 it's semantics. It's very easy to see if for foods 0:11:42.880 --> 0:11:44.679 overly processed, and I think it's safe to say the 0:11:44.760 --> 0:11:46.480 less of those foods you have in your diet, the better, 0:11:47.640 --> 0:11:49.600 all right, Well, moving on land, there was something that 0:11:49.600 --> 0:11:52.000 crossed my path last week talking to some of my clients. 0:11:52.000 --> 0:11:54.600 And I was talking to one of my ladies in 0:11:54.640 --> 0:11:59.080 her late forties, and she's here because her goal is 0:11:59.120 --> 0:12:00.920 to lose some body fat. You know, she wants to 0:12:00.960 --> 0:12:04.160 lose sort of eight ten fifteen kilos, and she's kind 0:12:04.200 --> 0:12:06.040 of coming out of that period with her kids. She's 0:12:06.040 --> 0:12:09.040 got more time to focus on herself. And you know, 0:12:09.080 --> 0:12:11.000 we were just talking about weight in general, and I 0:12:11.040 --> 0:12:14.520 said to her, look, the scales are important, absolutely, we 0:12:14.559 --> 0:12:16.000 do want to make sure you're in fat loss and 0:12:16.080 --> 0:12:19.800 losing size. But even for me at the age bracket 0:12:19.800 --> 0:12:22.960 you're in, it's actually much more important to me that 0:12:23.080 --> 0:12:26.080 your waist is coming down because that's a direct measure 0:12:26.120 --> 0:12:28.440 of fat loss. And her waist is in its mid nineties, 0:12:28.480 --> 0:12:31.080 which is suggestive she's got at least ten kilos of 0:12:31.080 --> 0:12:33.280 body fat to lose. And I definitely want my ladies 0:12:33.360 --> 0:12:36.120 waste in their low eighties, if not slightly below. If 0:12:36.160 --> 0:12:37.960 I can get a waste to seventy five seventy am, 0:12:37.960 --> 0:12:42.080 I'm very happy because that's certainly a marker of disease risk, 0:12:42.200 --> 0:12:44.760 but I thought it warranted a conversation about that. Leanne 0:12:44.760 --> 0:12:46.240 and you had a good example about one of your 0:12:46.240 --> 0:12:48.520 clients as well, because when I'm working with my women 0:12:48.559 --> 0:12:50.720 in their forties and fifties, I want them to build 0:12:50.760 --> 0:12:54.640 a body that is strong and functional into their senior years, 0:12:54.960 --> 0:12:59.319 because it's not better to be thin, even though aesthetically 0:12:59.480 --> 0:13:02.760 we might feel into certain clothes. Certainly, observing people I 0:13:02.840 --> 0:13:06.040 know who are overly thin, I also know that they've 0:13:06.040 --> 0:13:08.360 got very little muscle mass because they've either lost a 0:13:08.400 --> 0:13:10.560 lot of weight even using drugs like oz and peak, 0:13:10.600 --> 0:13:12.679 and lost a lot of muscle mass, and I can 0:13:12.720 --> 0:13:15.720 see that their frame is small and they're almost getting 0:13:15.720 --> 0:13:18.000 a hunched overlook. So I can see as they get 0:13:18.040 --> 0:13:20.480 older that lack of muscle mass is not going to 0:13:20.480 --> 0:13:23.160 protect their skeleton. They're going to be more prone to 0:13:23.440 --> 0:13:28.079 falls and fractures, and it's a frail type physique. Whereas 0:13:28.120 --> 0:13:31.480 I see my women and even myself as sure we 0:13:31.480 --> 0:13:33.640 could all be five kilos lighter, but is it not 0:13:33.720 --> 0:13:36.280 better to be strong and functional and maintain that level 0:13:36.320 --> 0:13:39.600 of muscle mass with a lean wist, because that is 0:13:39.600 --> 0:13:41.600 going to lean your body in good shape. To keep 0:13:41.679 --> 0:13:44.480 very active, to lift and play with your grandchildren, to 0:13:44.520 --> 0:13:46.840 be off to hype for long periods of time, and 0:13:46.880 --> 0:13:49.680 as long as that WISTE measurement is low. In many cases, 0:13:49.720 --> 0:13:52.720 I don't really care what the weight is as long 0:13:52.760 --> 0:13:55.280 as you are functionally fit and feeling good in your body. 0:13:55.280 --> 0:13:57.199 So that might be eighty kilos, but if you've got 0:13:57.200 --> 0:13:59.719 a waste of eighty two, I'm actually not worried about it. 0:14:00.200 --> 0:14:02.320 So I just think it's good to talk about the 0:14:02.320 --> 0:14:05.240 importance of body composition. And the example we wanted to 0:14:05.240 --> 0:14:07.920 give was when you do lose weight, and in particular 0:14:07.960 --> 0:14:10.360 for our listeners who perhaps are planning tour of lost 0:14:10.440 --> 0:14:13.280 large amounts of weight, it is impossible to just lose 0:14:13.280 --> 0:14:16.200 body fat without losing muscle mass. They go together. The 0:14:16.240 --> 0:14:18.400 body doesn't say, oh, well, I'm only going to lose 0:14:18.400 --> 0:14:21.280 body fat. It's a cycle and you will lose both. 0:14:21.640 --> 0:14:24.120 So certainly, when we're starting out with our clients, we 0:14:24.200 --> 0:14:27.600 are prepared to accept somebody fat and muscle mass loss. 0:14:27.600 --> 0:14:29.520 And the question came up because my client had noticed 0:14:29.560 --> 0:14:32.760 a drop on the body composition scales in her muscle mass, 0:14:33.320 --> 0:14:36.400 and I said, as long as it's relatively small compared 0:14:36.400 --> 0:14:38.800 to the fat mass. I'm happy, but ultimately we do 0:14:38.880 --> 0:14:41.160 need to pull the muscle mass down. So say, if 0:14:41.160 --> 0:14:43.440 you're losing ten kilos, probably one or two of that 0:14:43.520 --> 0:14:46.600 will be muscle mass. And then over time, once I've 0:14:46.640 --> 0:14:48.120 got your weight down to where you want to be 0:14:48.320 --> 0:14:51.200 or your waist, let's do a body composition scan and 0:14:51.240 --> 0:14:53.240 see where your body fat is sitting, but also your 0:14:53.320 --> 0:14:56.040 muscle mass, and in some cases that will then direct 0:14:56.120 --> 0:14:58.520 the style of training you do. Because if you've never 0:14:58.600 --> 0:15:01.120 trained in your life, if you didn't from athletic background, 0:15:01.160 --> 0:15:02.720 if you didn't do a lot of sports as kids, 0:15:02.760 --> 0:15:05.680 if you've never lifted weights, your muscle mass is probably 0:15:05.720 --> 0:15:09.280 relatively low for your age and your size, and as 0:15:09.280 --> 0:15:11.600 you get older, we probably do want to build some 0:15:11.680 --> 0:15:15.040 of that tissue through your torso, through your legs, through 0:15:15.080 --> 0:15:18.840 your buttocks, so that you're creating a strong frame that 0:15:19.040 --> 0:15:21.440 is fit and agile as you get older, so to 0:15:21.560 --> 0:15:24.480 me as part of that journey. Sure, and this is 0:15:24.560 --> 0:15:27.160 particularly relevant for anyone using a weight loss medication like 0:15:27.200 --> 0:15:29.320 ozen Peak, where you will lose large amounts of weight, 0:15:29.760 --> 0:15:32.600 it's okay to bring it down slightly get to where 0:15:32.600 --> 0:15:34.680 you want to be focused on a waste measurement as 0:15:34.680 --> 0:15:36.800 a measure of body fat loss, and then over time 0:15:36.880 --> 0:15:40.920 will scan you and rebuild your body composition so you're 0:15:41.000 --> 0:15:44.120 strong and fit and agile to move through those senior years. 0:15:44.120 --> 0:15:46.680 So it's like a project to set you up for 0:15:46.680 --> 0:15:50.480 a strong and fit and healthy middle late period through 0:15:50.520 --> 0:15:51.560 your life. 0:15:51.960 --> 0:15:54.480 Absolutely, and I'm super super passionate about that as well, 0:15:54.520 --> 0:15:56.680 particularly with my ladies, because we do know that the 0:15:56.760 --> 0:15:59.320 research shows that once you hit the age of forty, 0:15:59.480 --> 0:16:02.200 your muscles drops off by about two to three percent 0:16:02.480 --> 0:16:03.320 every year. 0:16:03.560 --> 0:16:04.080 So it is. 0:16:04.080 --> 0:16:06.360 Literally that age old saying, what is it that if 0:16:06.400 --> 0:16:08.920 you don't use it, you'll lose it? Basically, So if 0:16:08.920 --> 0:16:11.880 you're not utilizing and building your muscle mass, it will 0:16:11.920 --> 0:16:13.240 slowly decrease over time. 0:16:13.440 --> 0:16:15.360 And that is just you in a normal state. 0:16:15.440 --> 0:16:17.920 If you put yourself into a calorie deficit to drop 0:16:17.920 --> 0:16:21.080 some body weight, as Susie said, naturally a small amount 0:16:21.120 --> 0:16:23.440 of that will be hopefully a lot of that will 0:16:23.440 --> 0:16:25.040 be fat loss, and naturally some of that will be 0:16:25.080 --> 0:16:27.080 a little bit of muscle mass as well. There are 0:16:27.120 --> 0:16:28.920 some things that you can do, and certainly this is 0:16:28.920 --> 0:16:30.680 where I work a lot with my clients to say, 0:16:30.800 --> 0:16:33.200 all right, we want to minimize as much muscle loss 0:16:33.240 --> 0:16:35.800 as possible and really try to hold onto that muscle 0:16:35.800 --> 0:16:38.040 mass and really try to just drop body fat. And 0:16:38.080 --> 0:16:40.320 you can do that by making sure the calorie deficit 0:16:40.440 --> 0:16:42.560 is only slight. You know, if you're going to drop 0:16:42.840 --> 0:16:45.880 ten kilo super quickly, you do some awful crash diet 0:16:45.920 --> 0:16:48.080 and you get ten kilos off in eight weeks or something, 0:16:48.240 --> 0:16:50.920 the large majority of that may potentially be muscle mass. 0:16:50.960 --> 0:16:52.560 But if you do it in the right way, where 0:16:52.560 --> 0:16:55.600 you've dropped ten kilos slowly and sustainably over six to 0:16:55.640 --> 0:16:58.240 twelve months, you're very likely going to hold onto that 0:16:58.280 --> 0:17:01.240 precious muscle mass. So there's slower you lose it. The 0:17:01.280 --> 0:17:04.399 better it is from a muscle and a metabolic perspective. Also, 0:17:04.440 --> 0:17:07.399 the higher your protein intake is, the more likely you 0:17:07.440 --> 0:17:09.560 are to hold onto that muscle mass. Also, if your 0:17:09.560 --> 0:17:12.800 protein intake is more evenly distributed throughout the day, the 0:17:12.840 --> 0:17:14.920 more likely you are to hold onto that muscle mass. 0:17:14.920 --> 0:17:15.920 And that comes into reason. 0:17:15.960 --> 0:17:18.560 If you're eating three and a half grams of protein 0:17:18.600 --> 0:17:20.800 per kilo of body weight, it's just far too much, 0:17:20.840 --> 0:17:23.080 so more is not better. But you absolutely need to 0:17:23.119 --> 0:17:25.960 have enough protein and as much as possible evenly spread 0:17:26.000 --> 0:17:28.280 that throughout the day. And the third thing we want 0:17:28.320 --> 0:17:30.280 to do to try and retain as much muscle mass 0:17:30.280 --> 0:17:33.479 as possible is do some form of weight or resistance training. 0:17:33.720 --> 0:17:36.920 The guidelines say at a minimum of twice a week. Ideally, 0:17:37.000 --> 0:17:39.400 I like my ladies if we can aiming for three 0:17:39.400 --> 0:17:40.960 to four sessions a week. And this is where I 0:17:41.000 --> 0:17:42.840 take a lot of my ladies who might come to 0:17:42.880 --> 0:17:45.160 me with the goal of, say ten kilos of weight loss, 0:17:45.160 --> 0:17:47.960 and they're in those you know, peri or metopause or years, 0:17:48.000 --> 0:17:49.840 and I might say, all right, we've got to drop 0:17:49.880 --> 0:17:52.199 ten kilos of body fat, but we want to maintain 0:17:52.240 --> 0:17:53.680 as much muscle mass as possible. 0:17:53.840 --> 0:17:55.200 Typically, those ladies in that. 0:17:55.240 --> 0:17:58.239 Sort of fifty forty five fifty year age group are 0:17:58.240 --> 0:18:01.159 walking or doing some form of like coladoes or hot yoga. 0:18:01.320 --> 0:18:03.480 And that's where I will flip that and say, okay, cool, 0:18:03.520 --> 0:18:05.320 I don't mind you doing that, but let's do that 0:18:05.359 --> 0:18:07.040 on two to three days of the week, and I 0:18:07.119 --> 0:18:09.360 want you to start with. It might be a PT, 0:18:09.560 --> 0:18:11.520