From Leanne and Susie on The Nutrition Couch this episode:
- We take a deep dive into what effect our partners can have our diet and exercise habits, and how to manage them if they are not supportive;
- We take you through the new research linking poor gut health to obesity;
- Our listener question is about how to enjoy a morning coffee while adhering to an intermitted fasting regime.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for your mid-week motivation.
Don't Miss an Episode
Don’t forget to subscribe to the podcast so you never miss an episode and follow us on social media @the_nutrition_couch_podcast to ask us questions & see our food product reviews.
It would mean the world to us if you could leave us a 5 star review in the purple Apple podcast app (scroll to the bottom of the app to find the ratings and reviews) as this really helps push up higher in the charts to expose our podcast to more ears.
Please follow Susie on her Instagram & Facebook and Leanne on her Instagram, TikTok and the Leanne Ward Nutrition Podcast.
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Does your husband or partner influence the way that you eat.
Maybe they're helpful, maybe they convince you that putting down
that block of chocolate after dinners a great idea, or
maybe they're more of a silent self sabotage and they
undermine your efforts to stick to your healthy eating plans
and to exercise more. On today's episode of The Nutrition Couch,
we take a deeper dive into the effects those closest
(00:22):
to us have on our daily eating and exercise habits
and how to manage them. It's not the most supportive
member of your crew. Hi, I'm Leanne.
Speaker 2 (00:31):
Maud and I'm Susy Burrow, and every week.
Speaker 1 (00:33):
We bring you The Nutrition Couch, the biweekly podcast that
keeps you up to date on everything that you need
to know in the world of nutrition as well as
managing our partners. We take a closer look at some
brilliant new research on gut health and fat loss, and
our listener question is all about your morning coffee. But
to kick us off, Susie, we're going to have a
(00:54):
very interesting discussion about managing our partners. And I said
to you before we started, we could probably talk for
about forty five minutes on this because we both had
clients in the last couple of weeks that their partners
have been I'm want to say lessons supportive, but not
in an over way like I don't think they're genuinely
trying to be unsupportive. They're just I think our clients
(01:14):
aren't communicating properly and managing, you know, expectations. Even so,
it's about that constant communication. If your partner's doing something
that's self sabotaging you, that isn't helping you, then I
think it's about that communication to say, look, this is
my goal. Exercising this weekend is really important. I'd love
to go to lunch with your friends. Can we move
it an hour so I can go to my gym
(01:36):
class earlier? Or you know what? You know, I love
that chocolate, but I'm choosing to have a light at
night tonight because we're going for a big, fancy dinner tomorrow.
Could you perhaps not eat it right next to me
on the count because it makes it really difficult for
me not to share that with you. So it's really
I find around that communication and stepping up and saying
this is my goal, this is important to me. But
(01:56):
we do know that a lot of us struggle with that,
don't meat, particularly in relationships.
Speaker 3 (02:01):
It's complicated, That's what I'll say, And there's no black
and white answer to it. But I think you and
I have both got some really classic examples of ways
this has come up and encourages our guest listeners to
really ask themselves some tough questions in this space.
Speaker 2 (02:17):
So, in the specific example.
Speaker 3 (02:18):
I was referring to, a client of mine had found
herself at a restaurant eating something that was very non
conducive to her diet goals. And when I had asked
her why she had ended up at that cuisine, she
said it was her husband's choice. And I had sort
of gone along the lines of, well, was there nothing
healthy that you could order? And it was a fairly
(02:40):
black and white no, that was all there was, and
I sort of just prepped, you know, pushed a little
bit to say, is your husband aware that you were
actively taking big steps and focus and energy and money
committing to this program and that meal choice, which wasn't
a special meal, Leiane, or it wasn't a celebration, it
was just a random run of the meal meal. You know,
(03:03):
have you had a conversation with your husband, and then
that sort of rolled into issues in that space around.
You know, I guess interpersonal relationships and whether when you
are making food or exercise decisions that aren't in line
with your diet goals, are you blaming the other person
(03:24):
or have you actually not asked what you need? Because
I see both all of the time. You know, classic
examples of being a victim to it and blaming the
other person are my husband likes to have food like
that in the house. My husband likes to have dessert
after dinner. I have to cook that way because my
husband doesn't like the food that I have, So that's
(03:45):
a good example.
Speaker 2 (03:46):
The other is I can't.
Speaker 3 (03:46):
Get to the gym because my husband's never home, or
I have to stay home with the kids because my husband.
Speaker 2 (03:51):
Goes to the gym.
Speaker 3 (03:52):
So there are a few where I sort of would question,
are you actually using them as an excuse not to
do things? Because in some cases, and I don't want
to say all because it's complicated and relationships are certainly.
Speaker 2 (04:02):
Not my strong point.
Speaker 3 (04:03):
But you know, I often wonder if women if we
actually ask for what we want, because I know myself
I'm very guilty of blaming my husband for doing things.
But when it comes down to it, I haven't asked
him to do the stuff I'm expecting him to do,
and I'm not clear.
Speaker 2 (04:20):
I assume that he knows that.
Speaker 3 (04:22):
And I do wonder in this context is if you
said to your partner, your husband doesn't have to be
your husband, but your partner you know, I'm really trying
to lose weight here, or I need to exercise. I
want to exercise. Is there any way you could come
home earlier one day? Or would you mind if I
ordered something else? You order what you like, I don't mind,
but do you mind if I have something else? Or
(04:43):
do you mind if we don't keep that in the pantry,
or do you mind if you don't eat that in
front of me? And I wonder if sometimes it is
a bit of communication. And of course with relationships they
can be decades old. So if you're in a pattern
of not asking for what you want or being a
bit of a victim to it, or self sacrifice in
yourself for family, and I see this all the time, Land,
(05:04):
and I think it's a whole nother podcast episode for
mums listening. We're so quick to self sacrifice our own
needs for everyone else in the family and be a
victim to it rather than say, actually, no, I will
feel better if I go to that gym class or
you do dinner and I leave, and so I'm going
to do that.
Speaker 2 (05:21):
And the question is why are.
Speaker 3 (05:24):
We so quick to self sacrifice for everyone else in
the house where no one cares. None of the children
or the husband care if you're feeling like crap because
you haven't been to the gym, but you're so quick
to sacrifice your own needs. And again, we could talk
for days on that. It's complicated, but I think these
are questions to be asking you.
Speaker 2 (05:42):
Have you asked your partner for what you need?
Speaker 3 (05:45):
Or are you using them as an excuse, a secret
excuse to actually not eat particularly well, or eat junk
food when you shouldn't be, or drink too much because
my husband opens a bottle of wine every night. And
I've seen it all, Leanne, in the twenty five years
i've been a dietician. I could give you examples in
every single.
Speaker 1 (05:59):
Wa one of those hundred percent. And I think it's
it's an eye opening topic and I think for a
lot of people it's going to make them feel very,
very uncomfortable because perhaps it's something that they've never thought
about before. Perhaps it's happening to them right now and
they don't even realize that they're doing it. And I
have a client and she's made brilliant, brilliant progress. And
on the initial call that we had before she signed
up to my coaching, she basically said to me, I
(06:22):
cook what my husband and my son wants. That's just
the way it rolls, like they run the household. I
cook it all, but I cook what they want and
it's never about me. And she's going through Perry, like
we have to do quite a few specific nutrition strategies.
Her son's eighteen, and I don't even know how old
hubby is, but you know he's fit, he's active as
a tradee right, So they have a lot higher requirements
than she does. So they can get away with all
(06:42):
of these Carby based meals and the big bowls of
pasta and the you know, the pizzas that they have
and the takeaway all the time. And I said to her, look,
we're going to write you recipes that are specific to
your body and your goals, and this is what you're
going to stick to. You cook and if they don't
want to borrow it. They're big boys and they can
take care of themselves. And it was a struggle for
the first week or two. There was a little bit
of a pushback, but she said, this is what I'm making,
(07:03):
and half the time then I like it. They said,
there's too many veggies in there. It's not you know,
it's not that it wasn't flavorsome. They're just like, I
want more, want some bakedon, I want some sausages or whatever.
Speaker 2 (07:12):
It might be.
Speaker 1 (07:12):
The typical blokes, right, And she said, you know, this
is the option, like, this is what I've made. It's
for dinner. If you don't like it, you can go
and fend for yourself. And for the last eight weeks
they've been doing exactly that, and she's made tremendous progress.
She's prioritized herself. She's happier, she's healthier, she's more confident.
And the boys are big boys. They're taking care of
themselves and they don't mind. It was initially a bit
(07:32):
of a shift, but she went, you know what, this
is my time. I'm signing up, this is my time
to shine. I'm going to take care of myself and
put myself first, and that's exactly what she's done, completely unapologetically,
like it's been amazing. So I think sometimes we just
have to say, you know what, this is my time.
I'm going to do it for me. It's much more
difficult when you've got little kids who can't friend for themselves.
But if you've got teenagers, if you've got a partner
(07:54):
who's two arms and two legs and can cook a
meal themselves, then I really think that, you know, we
don't have to always be the ones in the kitchen
cooking for everybody. A lot of times they can vent
for themselves, so they don't like what's on the table,
Get them to make something themselves, or they can order
in or have something in themselves. If they want to
order something but it doesn't serve you, you know, don't
be afraid to order something different. You don't have to
order the same thing. I've had cases where my clients
(08:15):
are ordering pizza for the hobby and the kids, and
they've gone and they've got like a Vietnamese salad ball,
they've got a lovely sturf err from the local type
place down the road. You don't just have to eat
what the rest of the family eats if it's not
serving you or it's not serving your goals. A lot
of the time, I do think it is a little
bit of a I guess, like a cop out that
we just say, oh, it's just easier if we do that,
But let's be honest, you're not making it anyway. You
(08:37):
just jumping on Uber eats to order. It takes an
extra five minutes to go and choose something healthier from
somewhere else, and it's going to arrive roughly at the
same time anyway. So I really think, like, be honest
with your goals, prioritize yourself because you can't pour from
an empty cup. And I think a lot of the times,
as women and as mums, we burn ourselves out. We
put everybody else before us, and our house takes the
lowest priority, and it's not until we get diabetes so
(09:00):
we end up in hospital completely burnt out or something
like that. That we tend to take it seriously and buy.
Then it's often too late.
Speaker 2 (09:06):
Isn't it true.
Speaker 3 (09:08):
I think the other contexts that have come up when
you're summarizing is buying junk food for the kids and
then eating it so you'll buy the chips or the
snack food whatever it is, and say, oh, it's for
the kids for the lunch boxes, which is absolutely fine
if you're not going to eat it. So, for example,
at my home, I do have, you know, chips and
(09:28):
things for the kids' lunchboxes.
Speaker 2 (09:29):
I'm no purest.
Speaker 3 (09:30):
I like them to have a range of different foods,
but I know I don't eat them. My husband eats them, absolutely,
but I don't. I have no issue with that. But
if you're someone who ultimately knows you will eat them,
stop buying them, buy a flavor you don't like, or
just say sorry, kids, you can't have that, or give
them money to get at the canteen. But you're basically
setting yourself up to fail and again self sacrificing for
(09:50):
someone else's needs over your own. So that's one example.
The second is the carbs, the heavy carb meals at night.
I have a lot of my ladies who'll be cooking
big ryo some part dishes because they may have teenage
boys or kids who prefer the white carbohydrates, you know,
the nuggets and the chips and that kind of food.
Speaker 2 (10:07):
But then they eat it.
Speaker 3 (10:09):
So again I would say, but it's not setting the
kids up for good habits to be constantly allowing them
to have that food that's not balanced without their veggies
and salad as well. So you're allowing them to dictate
the food environment at home, which is ultimately sacrificing their
own nutritional intake as well as your health. So, you know,
I think that in many cases we do use it
as a bit of an excuse because we've set up
(10:30):
environments that are child led or husband led, but they're
actually not healthy for anybody, and really the kids would
do better with some healthier meals that had a salad
veggie base un less of that process carbohydrate as well.
Speaker 2 (10:41):
And it's not hard to work through.
Speaker 3 (10:43):
You know, if you've got an air fryer, do some
veggie chips as well in the air fryer and mix
it up and say that is it. But you know it,
don't get me wrong. Sometimes you need time and attention
to make these changes. But the first step is observation.
So just observe some of these things going on at
home and are you using them as excuses? And you
actually also, as we've said, asking for what you need
(11:04):
as opposed to playing a bit of a victim and
using it as an excuse to take you to the
next level.
Speaker 1 (11:08):
Absolutely, that conversation with our loved ones is really key
to to say, look, this is what I need. I
need an hour on the weekend. I need you to
take the kids. I need to have an hour to
myself to prioritize myself, to do some meal planning, to
do some meal prep, to go to the grocery store,
to go to the gym, whatever it might be. But
I need that for myself. Can you help me out
with that? And often, like you said, we don't ask
(11:29):
for what we want. So it's a really really just
nice thing to have a think about this weekend. I
think ladies and gentlemen listening as well. All right, Well,
that leads us to our next topic, Susy, which is
very interesting and very close to my heart being a
gut house dietitian as well. Now we've known for some
time that our gut house has direct implications for fat loss,
(11:49):
but I think that this is a really really cool study.
It was written up in The Guardian only a week
or so, agoes. It's brand new research about toxins from
our gut that can damage fat cells and drive weight gain.
So it's really showing how endotoxins from ant gout can
increase our risk of obesity and type two diabetes. Really
fascinating stuff, SUSI. So we've known it for quite some time,
(12:10):
but it was just really nice to reconfirm that the
research is still there to support how important our gut
health is. And I think for a lot of people
they think, you know what, I'm not symptomatic, I go
to the bathroom, what's a day? Like, I'm fine, my
gut health is fine. And the time and time and
time again, I hear that from my clients like I
don't have IBS, Like I don't have Celiac disease, My
gut's fine. Just because you're not symptomatic doesn't mean that
(12:33):
your gut health is actually optimized. And if you're struggling
with fat loss, if you're living in a body that's
ten plus kilos overweight, I can guarantee you that your
gut health is not optimized. So essentially, what this research
showed it so it were scientists at Nottingham Trent University
and what they looked at were microbial fragments known as endotoxins,
and how they were able to actually enter the bloodstream
(12:56):
and how they then directly affected our fat cell functions.
So for the research, basically they took a group of
obese people and they looked at their gut barrier. So
research has assessed one hundred and fifty six people, so
it wasn't a huge, huge study, but it was still
a good amount of participants, right, And of those one
hundred and fifty six people, sixty three of them were
classed as obese. And what the goal was was to
(13:18):
understand how these endotoxins from their gut actually played a role,
if they did, in increasing these people's risk of things
like obesity and type two diabetes. So what the team
did was they collected a couple of different samples. They
collected some blood samples and some fat cells as well.
And of these people, some of them had actually undergone
bariatric surgery as well, so it gave them sort of
(13:39):
like a second subclass of people to actually, you know,
further study. More So, when they were collecting these fat cells,
we've got two types of fat cells. We've got white
fat cells which store energy, and we've got brown fat saws,
which utilize energy. And those brown fat cells are associated
with things like metabolic activity. So what they found is
that these white fat cells, those were the ones where
(14:01):
obesity was less likely to transform into the brown like
fat cells compared to the fat cells when they're looking
at lean individuals. So researchers said that it was basically
due to higher levels of endotoxins found in the blood
and the gut of these people with obesity. So basically,
and I'll quote directly from the lead researcher at the
(14:21):
Nottingham University, essentially was saying that the gut microbial fragments
that entered the bloodstream reduced the normal fat cell function
and their medobolic activity, which then exacerbated weight gain and
likely contributed to an increased risk of diabetes. So it
appears that as we gain weight, our fat stores and
our fat cells are less able to limit the damage
(14:44):
that the gut microbial fragments cause to those fat cells.
So the endotoxins from the gut reduce the fat cell
metabolic activity and its ability to become those brown like
fat cells, which can actually be helpful for losing weight
and metabolic function. Boody essentially just highlighted the importance of
our gut health overall and the importance of those fat
(15:06):
cells and how they actually work from a metabolic perspective,
And the bigger we get and the worse our gut
and those endotoxins get, the harder it is from a
metabolic perspective to lose weight. So it's not, as I said,
new research, Susie, it's basically you know, we've known for
some time that our got microbes play a really active
role in our body weight and in fat loss. But
the answer isn't as simple as just going and grabbing
(15:28):
some probotics from the chemists. It's not as simple as
doing like a gut cleanse or cunning out gluten or
anything like that. Creating a good, healthy gut microbiome takes time. Yes,
you could do it in just a couple of weeks,
but it's a consistency that matters over time.
Speaker 2 (15:42):
I think you see that a little bit from health
in general. It's like good skin. It's over time.
Speaker 3 (15:46):
You just can't take a skin supplement or wide expensive
cream and your skin's fixed.
Speaker 2 (15:50):
It's that foundation.
Speaker 3 (15:51):
And I do anecdotally observe with clients they tend to
get sick much more frequently, and I wonder if it
comes down to that immune function coming out of the gut,
because certainly we know that it's Consuming thirty different varieties
of plant foods each week is one of the most
powerful things you can do to promote the health of
the gut microbiome. It's that diversity that really is helpful,
as well as feeding with the right fibers and the
(16:13):
right gut bugs itself. So that very diet and I
think that maybe one in twenty of my clients would
consume thirty different plant foods each week because they just
don't have that volume of salad or vege on a
day to day basis. We struggled to get up to
the recommended service, let alone that the seven to ten
for good health. So just a good reminder that it's
our day to day food choices that are really important.
(16:35):
It's the Monday to Friday that's important as opposed to
the weekends, which is where we focus.
Speaker 1 (16:39):
Under that and like you said, it's really important not
only just to focus on the plants and the fibers,
but also focusing on things like stabilizing your blood sugers,
reducing alcohol, reducing stress in your day to day life,
Like when was the last time you went and did
a meditation or a yoga class versus getting up at
four am and flogging yourself on an F forty five
session at the gym. Sometimes actually taking the long, slow
(17:00):
root can be really beneficial for your stress and in
turn your gut health as well. So making sure we're
doing all the right things from a holistic health perspective
is going to do far more for our gut health
long term than just having a crappy diet, drinking too
much on the weekend and taking your probotic every day. Unfortunately,
it's not enough and it just doesn't cut it. So
if you're struggling with fat loss, take a step back
(17:21):
and learn to nourish your gut health before you even
consider fat loss, because otherwise things are just going to
work ten times harder against you if you haven't actually
optimized what's actually going on in your gut health at
a sailor level. Alrighty, And then for our final segment
of the show, a listener question that what of our
lovely listeners wanted to know was does having coffee first
thing in the morning break the fast? So I'm going
(17:43):
to assume this is a milk based coffee, right am,
I right to assume that.
Speaker 3 (17:46):
Yeah, well, it's definitely asking whether if you have a
latte or even just a black coffee with milk, does
that break the fast?
Speaker 2 (17:53):
And I think it's a really good question.
Speaker 1 (17:54):
At one hundred percent, So from my understanding, yes, it does.
If you're looking at intimate and fast particularly from the
fasting protocol perspective, anything that's not water essentially breaks the fast.
The lack coffee and herbal tea is going to be
far better than if you're having a milky coffee. But
absolutely a milky coffee breaks the fast. Now, how I
sort of utilize fasting for my clients, Susie is really
(18:17):
just from a calorie reduction perspective. I don't utilize it
for a lot of clients, but if they've got a
really big social weekend, or if they're traveling a lot
or there's a lot of meals out, we might do
a little bit of intimate fasting, particularly if they're not
someone who exercises in the morning or wakes up very hungry.
So I sort of use it just from a calorie
reduction perspective, So I'm not too concerned if my client
has a coffee with or without milk kind of wants
(18:38):
to skip breakfast and pick up some extra calories for
lunch or dinner if they're having a bigger day or
a bigger social kind of occasion. But if someone is
doing the proper intimate and fasting protocol from a gut
health perspective or from a cognitive function perspective, then absolutely
it should be pure fasting water only until you have
your first meal of the day. That's sort of my
understanding of where the research lies. What about you.
Speaker 3 (19:00):
We don't have research papers to show this, but for me,
if you consume milk, you break the fast. I don't
care whether it's a drop or whether it's a latte.
So you have to have black tea or coffee or
green tea if you're trying to extend that overnight fast
and take it. Because we've said before when we're talking
about this in context of appetite, what happens is my
clients I've had one before, they have the coffee, whether
(19:21):
it's a cappuccino, latte or even just an espresso pod
with milk. Then they're not hungry for a couple of
hours and they delay breakfast. So it actually plays havoc
with appetite control as soon as you've consumed something that
has some calories in it. So for me, absolutely, it's
got to be black or green until you actually break
the fast. Otherwise you've broken the fast and you're going
to get the metabolic benefits.
Speaker 1 (19:41):
So simple answer here on the nutrition couch. All right, Well,
that brings us to the end of another episode. We'd
love if you jumped onto our website nutritioncatch dot com
and checked out some of our wonderful offerings. We've got
our Product Guard, we've got our wonderful Australian based takeaway
guide and also our brand new Perry Plan as well,
and very soon to market, we hope, our lovely spat Guide,
which we're doing adult snacks, stacks for active people going
(20:04):
gluten free, snacks with some plant based options, high protein ones,
snacks of weight loss, and.
Speaker 2 (20:08):
Snacks for kids.
Speaker 1 (20:08):
We've got the whole range in there, Susie. It's wonderful.
Speaker 2 (20:11):
We're still working on it.
Speaker 1 (20:12):
We're really patting it out. We're giving you guys tons
and tons of value, so keep a watch on our
website for that, and yeah, we hope to catch you
guys in the very next podcast.
Speaker 2 (20:20):
Have a great week,
Does your husband or partner influence the way that you eat.
Maybe they're helpful, maybe they convince you that putting down
that block of chocolate after dinners a great idea, or
maybe they're more of a silent self sabotage and they
undermine your efforts to stick to your healthy eating plans
and to exercise more. On today's episode of The Nutrition Couch,
we take a deeper dive into the effects those closest
(00:22):
to us have on our daily eating and exercise habits
and how to manage them. It's not the most supportive
member of your crew. Hi, I'm Leanne.
Speaker 2 (00:31):
Maud and I'm Susy Burrow, and every week.
Speaker 1 (00:33):
We bring you The Nutrition Couch, the biweekly podcast that
keeps you up to date on everything that you need
to know in the world of nutrition as well as
managing our partners. We take a closer look at some
brilliant new research on gut health and fat loss, and
our listener question is all about your morning coffee. But
to kick us off, Susie, we're going to have a
(00:54):
very interesting discussion about managing our partners. And I said
to you before we started, we could probably talk for
about forty five minutes on this because we both had
clients in the last couple of weeks that their partners
have been I'm want to say lessons supportive, but not
in an over way like I don't think they're genuinely
trying to be unsupportive. They're just I think our clients
(01:14):
aren't communicating properly and managing, you know, expectations. Even so,
it's about that constant communication. If your partner's doing something
that's self sabotaging you, that isn't helping you, then I
think it's about that communication to say, look, this is
my goal. Exercising this weekend is really important. I'd love
to go to lunch with your friends. Can we move
it an hour so I can go to my gym
(01:36):
class earlier? Or you know what? You know, I love
that chocolate, but I'm choosing to have a light at
night tonight because we're going for a big, fancy dinner tomorrow.
Could you perhaps not eat it right next to me
on the count because it makes it really difficult for
me not to share that with you. So it's really
I find around that communication and stepping up and saying
this is my goal, this is important to me. But
(01:56):
we do know that a lot of us struggle with that,
don't meat, particularly in relationships.
Speaker 3 (02:01):
It's complicated, That's what I'll say, And there's no black
and white answer to it. But I think you and
I have both got some really classic examples of ways
this has come up and encourages our guest listeners to
really ask themselves some tough questions in this space.
Speaker 2 (02:17):
So, in the specific example.
Speaker 3 (02:18):
I was referring to, a client of mine had found
herself at a restaurant eating something that was very non
conducive to her diet goals. And when I had asked
her why she had ended up at that cuisine, she
said it was her husband's choice. And I had sort
of gone along the lines of, well, was there nothing
healthy that you could order? And it was a fairly
(02:40):
black and white no, that was all there was, and
I sort of just prepped, you know, pushed a little
bit to say, is your husband aware that you were
actively taking big steps and focus and energy and money
committing to this program and that meal choice, which wasn't
a special meal, Leiane, or it wasn't a celebration, it
was just a random run of the meal meal. You know,
(03:03):
have you had a conversation with your husband, and then
that sort of rolled into issues in that space around.
You know, I guess interpersonal relationships and whether when you
are making food or exercise decisions that aren't in line
with your diet goals, are you blaming the other person
(03:24):
or have you actually not asked what you need? Because
I see both all of the time. You know, classic
examples of being a victim to it and blaming the
other person are my husband likes to have food like
that in the house. My husband likes to have dessert
after dinner. I have to cook that way because my
husband doesn't like the food that I have, So that's
(03:45):
a good example.
Speaker 2 (03:46):
The other is I can't.
Speaker 3 (03:46):
Get to the gym because my husband's never home, or
I have to stay home with the kids because my husband.
Speaker 2 (03:51):
Goes to the gym.
Speaker 3 (03:52):
So there are a few where I sort of would question,
are you actually using them as an excuse not to
do things? Because in some cases, and I don't want
to say all because it's complicated and relationships are certainly.
Speaker 2 (04:02):
Not my strong point.
Speaker 3 (04:03):
But you know, I often wonder if women if we
actually ask for what we want, because I know myself
I'm very guilty of blaming my husband for doing things.
But when it comes down to it, I haven't asked
him to do the stuff I'm expecting him to do,
and I'm not clear.
Speaker 2 (04:20):
I assume that he knows that.
Speaker 3 (04:22):
And I do wonder in this context is if you
said to your partner, your husband doesn't have to be
your husband, but your partner you know, I'm really trying
to lose weight here, or I need to exercise. I
want to exercise. Is there any way you could come
home earlier one day? Or would you mind if I
ordered something else? You order what you like, I don't mind,
but do you mind if I have something else? Or
(04:43):
do you mind if we don't keep that in the pantry,
or do you mind if you don't eat that in
front of me? And I wonder if sometimes it is
a bit of communication. And of course with relationships they
can be decades old. So if you're in a pattern
of not asking for what you want or being a
bit of a victim to it, or self sacrifice in
yourself for family, and I see this all the time, Land,
(05:04):
and I think it's a whole nother podcast episode for
mums listening. We're so quick to self sacrifice our own
needs for everyone else in the family and be a
victim to it rather than say, actually, no, I will
feel better if I go to that gym class or
you do dinner and I leave, and so I'm going
to do that.
Speaker 2 (05:21):
And the question is why are.
Speaker 3 (05:24):
We so quick to self sacrifice for everyone else in
the house where no one cares. None of the children
or the husband care if you're feeling like crap because
you haven't been to the gym, but you're so quick
to sacrifice your own needs. And again, we could talk
for days on that. It's complicated, but I think these
are questions to be asking you.
Speaker 2 (05:42):
Have you asked your partner for what you need?
Speaker 3 (05:45):
Or are you using them as an excuse, a secret
excuse to actually not eat particularly well, or eat junk
food when you shouldn't be, or drink too much because
my husband opens a bottle of wine every night. And
I've seen it all, Leanne, in the twenty five years
i've been a dietician. I could give you examples in
every single.
Speaker 1 (05:59):
Wa one of those hundred percent. And I think it's
it's an eye opening topic and I think for a
lot of people it's going to make them feel very,
very uncomfortable because perhaps it's something that they've never thought
about before. Perhaps it's happening to them right now and
they don't even realize that they're doing it. And I
have a client and she's made brilliant, brilliant progress. And
on the initial call that we had before she signed
up to my coaching, she basically said to me, I
(06:22):
cook what my husband and my son wants. That's just
the way it rolls, like they run the household. I
cook it all, but I cook what they want and
it's never about me. And she's going through Perry, like
we have to do quite a few specific nutrition strategies.
Her son's eighteen, and I don't even know how old
hubby is, but you know he's fit, he's active as
a tradee right, So they have a lot higher requirements
than she does. So they can get away with all
(06:42):
of these Carby based meals and the big bowls of
pasta and the you know, the pizzas that they have
and the takeaway all the time. And I said to her, look,
we're going to write you recipes that are specific to
your body and your goals, and this is what you're
going to stick to. You cook and if they don't
want to borrow it. They're big boys and they can
take care of themselves. And it was a struggle for
the first week or two. There was a little bit
of a pushback, but she said, this is what I'm making,
(07:03):
and half the time then I like it. They said,
there's too many veggies in there. It's not you know,
it's not that it wasn't flavorsome. They're just like, I
want more, want some bakedon, I want some sausages or whatever.
Speaker 2 (07:12):
It might be.
Speaker 1 (07:12):
The typical blokes, right, And she said, you know, this
is the option, like, this is what I've made. It's
for dinner. If you don't like it, you can go
and fend for yourself. And for the last eight weeks
they've been doing exactly that, and she's made tremendous progress.
She's prioritized herself. She's happier, she's healthier, she's more confident.
And the boys are big boys. They're taking care of
themselves and they don't mind. It was initially a bit
(07:32):
of a shift, but she went, you know what, this
is my time. I'm signing up, this is my time
to shine. I'm going to take care of myself and
put myself first, and that's exactly what she's done, completely unapologetically,
like it's been amazing. So I think sometimes we just
have to say, you know what, this is my time.
I'm going to do it for me. It's much more
difficult when you've got little kids who can't friend for themselves.
But if you've got teenagers, if you've got a partner
(07:54):
who's two arms and two legs and can cook a
meal themselves, then I really think that, you know, we
don't have to always be the ones in the kitchen
cooking for everybody. A lot of times they can vent
for themselves, so they don't like what's on the table,
Get them to make something themselves, or they can order
in or have something in themselves. If they want to
order something but it doesn't serve you, you know, don't
be afraid to order something different. You don't have to
order the same thing. I've had cases where my clients
(08:15):
are ordering pizza for the hobby and the kids, and
they've gone and they've got like a Vietnamese salad ball,
they've got a lovely sturf err from the local type
place down the road. You don't just have to eat
what the rest of the family eats if it's not
serving you or it's not serving your goals. A lot
of the time, I do think it is a little
bit of a I guess, like a cop out that
we just say, oh, it's just easier if we do that,
But let's be honest, you're not making it anyway. You
(08:37):
just jumping on Uber eats to order. It takes an
extra five minutes to go and choose something healthier from
somewhere else, and it's going to arrive roughly at the
same time anyway. So I really think, like, be honest
with your goals, prioritize yourself because you can't pour from
an empty cup. And I think a lot of the times,
as women and as mums, we burn ourselves out. We
put everybody else before us, and our house takes the
lowest priority, and it's not until we get diabetes so
(09:00):
we end up in hospital completely burnt out or something
like that. That we tend to take it seriously and buy.
Then it's often too late.
Speaker 2 (09:06):
Isn't it true.
Speaker 3 (09:08):
I think the other contexts that have come up when
you're summarizing is buying junk food for the kids and
then eating it so you'll buy the chips or the
snack food whatever it is, and say, oh, it's for
the kids for the lunch boxes, which is absolutely fine
if you're not going to eat it. So, for example,
at my home, I do have, you know, chips and
(09:28):
things for the kids' lunchboxes.
Speaker 2 (09:29):
I'm no purest.
Speaker 3 (09:30):
I like them to have a range of different foods,
but I know I don't eat them. My husband eats them, absolutely,
but I don't. I have no issue with that. But
if you're someone who ultimately knows you will eat them,
stop buying them, buy a flavor you don't like, or
just say sorry, kids, you can't have that, or give
them money to get at the canteen. But you're basically
setting yourself up to fail and again self sacrificing for
(09:50):
someone else's needs over your own. So that's one example.
The second is the carbs, the heavy carb meals at night.
I have a lot of my ladies who'll be cooking
big ryo some part dishes because they may have teenage
boys or kids who prefer the white carbohydrates, you know,
the nuggets and the chips and that kind of food.
Speaker 2 (10:07):
But then they eat it.
Speaker 3 (10:09):
So again I would say, but it's not setting the
kids up for good habits to be constantly allowing them
to have that food that's not balanced without their veggies
and salad as well. So you're allowing them to dictate
the food environment at home, which is ultimately sacrificing their
own nutritional intake as well as your health. So, you know,
I think that in many cases we do use it
as a bit of an excuse because we've set up
(10:30):
environments that are child led or husband led, but they're
actually not healthy for anybody, and really the kids would
do better with some healthier meals that had a salad
veggie base un less of that process carbohydrate as well.
Speaker 2 (10:41):
And it's not hard to work through.
Speaker 3 (10:43):
You know, if you've got an air fryer, do some
veggie chips as well in the air fryer and mix
it up and say that is it. But you know it,
don't get me wrong. Sometimes you need time and attention
to make these changes. But the first step is observation.
So just observe some of these things going on at
home and are you using them as excuses? And you
actually also, as we've said, asking for what you need
(11:04):
as opposed to playing a bit of a victim and
using it as an excuse to take you to the
next level.
Speaker 1 (11:08):
Absolutely, that conversation with our loved ones is really key
to to say, look, this is what I need. I
need an hour on the weekend. I need you to
take the kids. I need to have an hour to
myself to prioritize myself, to do some meal planning, to
do some meal prep, to go to the grocery store,
to go to the gym, whatever it might be. But
I need that for myself. Can you help me out
with that? And often, like you said, we don't ask
(11:29):
for what we want. So it's a really really just
nice thing to have a think about this weekend. I
think ladies and gentlemen listening as well. All right, Well,
that leads us to our next topic, Susy, which is
very interesting and very close to my heart being a
gut house dietitian as well. Now we've known for some
time that our gut house has direct implications for fat loss,
(11:49):
but I think that this is a really really cool study.
It was written up in The Guardian only a week
or so, agoes. It's brand new research about toxins from
our gut that can damage fat cells and drive weight gain.
So it's really showing how endotoxins from ant gout can
increase our risk of obesity and type two diabetes. Really
fascinating stuff, SUSI. So we've known it for quite some time,
(12:10):
but it was just really nice to reconfirm that the
research is still there to support how important our gut
health is. And I think for a lot of people
they think, you know what, I'm not symptomatic, I go
to the bathroom, what's a day? Like, I'm fine, my
gut health is fine. And the time and time and
time again, I hear that from my clients like I
don't have IBS, Like I don't have Celiac disease, My
gut's fine. Just because you're not symptomatic doesn't mean that
(12:33):
your gut health is actually optimized. And if you're struggling
with fat loss, if you're living in a body that's
ten plus kilos overweight, I can guarantee you that your
gut health is not optimized. So essentially, what this research
showed it so it were scientists at Nottingham Trent University
and what they looked at were microbial fragments known as endotoxins,
and how they were able to actually enter the bloodstream
(12:56):
and how they then directly affected our fat cell functions.
So for the research, basically they took a group of
obese people and they looked at their gut barrier. So
research has assessed one hundred and fifty six people, so
it wasn't a huge, huge study, but it was still
a good amount of participants, right, And of those one
hundred and fifty six people, sixty three of them were
classed as obese. And what the goal was was to
(13:18):
understand how these endotoxins from their gut actually played a role,
if they did, in increasing these people's risk of things
like obesity and type two diabetes. So what the team
did was they collected a couple of different samples. They
collected some blood samples and some fat cells as well.
And of these people, some of them had actually undergone
bariatric surgery as well, so it gave them sort of
(13:39):
like a second subclass of people to actually, you know,
further study. More So, when they were collecting these fat cells,
we've got two types of fat cells. We've got white
fat cells which store energy, and we've got brown fat saws,
which utilize energy. And those brown fat cells are associated
with things like metabolic activity. So what they found is
that these white fat cells, those were the ones where
(14:01):
obesity was less likely to transform into the brown like
fat cells compared to the fat cells when they're looking
at lean individuals. So researchers said that it was basically
due to higher levels of endotoxins found in the blood
and the gut of these people with obesity. So basically,
and I'll quote directly from the lead researcher at the
(14:21):
Nottingham University, essentially was saying that the gut microbial fragments
that entered the bloodstream reduced the normal fat cell function
and their medobolic activity, which then exacerbated weight gain and
likely contributed to an increased risk of diabetes. So it
appears that as we gain weight, our fat stores and
our fat cells are less able to limit the damage
(14:44):
that the gut microbial fragments cause to those fat cells.
So the endotoxins from the gut reduce the fat cell
metabolic activity and its ability to become those brown like
fat cells, which can actually be helpful for losing weight
and metabolic function. Boody essentially just highlighted the importance of
our gut health overall and the importance of those fat
(15:06):
cells and how they actually work from a metabolic perspective,
And the bigger we get and the worse our gut
and those endotoxins get, the harder it is from a
metabolic perspective to lose weight. So it's not, as I said,
new research, Susie, it's basically you know, we've known for
some time that our got microbes play a really active
role in our body weight and in fat loss. But
the answer isn't as simple as just going and grabbing
(15:28):
some probotics from the chemists. It's not as simple as
doing like a gut cleanse or cunning out gluten or
anything like that. Creating a good, healthy gut microbiome takes time. Yes,
you could do it in just a couple of weeks,
but it's a consistency that matters over time.
Speaker 2 (15:42):
I think you see that a little bit from health
in general. It's like good skin. It's over time.
Speaker 3 (15:46):
You just can't take a skin supplement or wide expensive
cream and your skin's fixed.
Speaker 2 (15:50):
It's that foundation.
Speaker 3 (15:51):
And I do anecdotally observe with clients they tend to
get sick much more frequently, and I wonder if it
comes down to that immune function coming out of the gut,
because certainly we know that it's Consuming thirty different varieties
of plant foods each week is one of the most
powerful things you can do to promote the health of
the gut microbiome. It's that diversity that really is helpful,
as well as feeding with the right fibers and the
(16:13):
right gut bugs itself. So that very diet and I
think that maybe one in twenty of my clients would
consume thirty different plant foods each week because they just
don't have that volume of salad or vege on a
day to day basis. We struggled to get up to
the recommended service, let alone that the seven to ten
for good health. So just a good reminder that it's
our day to day food choices that are really important.
(16:35):
It's the Monday to Friday that's important as opposed to
the weekends, which is where we focus.
Speaker 1 (16:39):
Under that and like you said, it's really important not
only just to focus on the plants and the fibers,
but also focusing on things like stabilizing your blood sugers,
reducing alcohol, reducing stress in your day to day life,
Like when was the last time you went and did
a meditation or a yoga class versus getting up at
four am and flogging yourself on an F forty five
session at the gym. Sometimes actually taking the long, slow
(17:00):
root can be really beneficial for your stress and in
turn your gut health as well. So making sure we're
doing all the right things from a holistic health perspective
is going to do far more for our gut health
long term than just having a crappy diet, drinking too
much on the weekend and taking your probotic every day. Unfortunately,
it's not enough and it just doesn't cut it. So
if you're struggling with fat loss, take a step back
(17:21):
and learn to nourish your gut health before you even
consider fat loss, because otherwise things are just going to
work ten times harder against you if you haven't actually
optimized what's actually going on in your gut health at
a sailor level. Alrighty, And then for our final segment
of the show, a listener question that what of our
lovely listeners wanted to know was does having coffee first
thing in the morning break the fast? So I'm going
(17:43):
to assume this is a milk based coffee, right am,
I right to assume that.
Speaker 3 (17:46):
Yeah, well, it's definitely asking whether if you have a
latte or even just a black coffee with milk, does
that break the fast?
Speaker 2 (17:53):
And I think it's a really good question.
Speaker 1 (17:54):
At one hundred percent, So from my understanding, yes, it does.
If you're looking at intimate and fast particularly from the
fasting protocol perspective, anything that's not water essentially breaks the fast.
The lack coffee and herbal tea is going to be
far better than if you're having a milky coffee. But
absolutely a milky coffee breaks the fast. Now, how I
sort of utilize fasting for my clients, Susie is really
(18:17):
just from a calorie reduction perspective. I don't utilize it
for a lot of clients, but if they've got a
really big social weekend, or if they're traveling a lot
or there's a lot of meals out, we might do
a little bit of intimate fasting, particularly if they're not
someone who exercises in the morning or wakes up very hungry.
So I sort of use it just from a calorie
reduction perspective, So I'm not too concerned if my client
has a coffee with or without milk kind of wants
(18:38):
to skip breakfast and pick up some extra calories for
lunch or dinner if they're having a bigger day or
a bigger social kind of occasion. But if someone is
doing the proper intimate and fasting protocol from a gut
health perspective or from a cognitive function perspective, then absolutely
it should be pure fasting water only until you have
your first meal of the day. That's sort of my
understanding of where the research lies. What about you.
Speaker 3 (19:00):
We don't have research papers to show this, but for me,
if you consume milk, you break the fast. I don't
care whether it's a drop or whether it's a latte.
So you have to have black tea or coffee or
green tea if you're trying to extend that overnight fast
and take it. Because we've said before when we're talking
about this in context of appetite, what happens is my
clients I've had one before, they have the coffee, whether
(19:21):
it's a cappuccino, latte or even just an espresso pod
with milk. Then they're not hungry for a couple of
hours and they delay breakfast. So it actually plays havoc
with appetite control as soon as you've consumed something that
has some calories in it. So for me, absolutely, it's
got to be black or green until you actually break
the fast. Otherwise you've broken the fast and you're going
to get the metabolic benefits.
Speaker 1 (19:41):
So simple answer here on the nutrition couch. All right, Well,
that brings us to the end of another episode. We'd
love if you jumped onto our website nutritioncatch dot com
and checked out some of our wonderful offerings. We've got
our Product Guard, we've got our wonderful Australian based takeaway
guide and also our brand new Perry Plan as well,
and very soon to market, we hope, our lovely spat Guide,
which we're doing adult snacks, stacks for active people going
(20:04):
gluten free, snacks with some plant based options, high protein ones,
snacks of weight loss, and.
Speaker 2 (20:08):
Snacks for kids.
Speaker 1 (20:08):
We've got the whole range in there, Susie. It's wonderful.
Speaker 2 (20:11):
We're still working on it.
Speaker 1 (20:12):
We're really patting it out. We're giving you guys tons
and tons of value, so keep a watch on our
website for that, and yeah, we hope to catch you
guys in the very next podcast.
Speaker 2 (20:20):
Have a great week,
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Therapy Gecko
An unlicensed lizard psychologist travels the universe talking to strangers about absolutely nothing. TO CALL THE GECKO: follow me on https://www.twitch.tv/lyleforever to get a notification for when I am taking calls. I am usually live Mondays, Wednesdays, and Fridays but lately a lot of other times too. I am a gecko.