From Leanne and Susie on The Nutrition Couch this episode:
- We take a closer look at why healthy isn’t always the same as eating for weight control;
- We discuss the recommendation to do at least 10,000 steps a day and whether that is an appropriate exercise goal;
- Our listener question is about whether 5:2 fasting is better than 16:8 fasting.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for your mid-week motivation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you think that you eat a healthy diet?
Speaker 2 (00:03):
Do you try and cook at home when you can
eat veggies every day and add in a few alcohol
free days each week. Chances are if you are listening
to this podcast, you are reasonably healthy. But on today's
episode of The Nutrition Couch, we take a closer look
at why healthy isn't always the same thing as eating
for weight control.
Speaker 1 (00:21):
Hi, I'm Susie Burrow and Emily and Wood and.
Speaker 2 (00:23):
Each week we bring you The Nutrition Couch, the bi
weekly podcast that keeps you up to date on everything
you need to know in the world of nutrition, as
well as healthy eating that is not so healthy. Today
we take a closer look at the recommendation for ten
thousand steps each day and why this may not be
the most important thing to consider when you're looking at
your exercise. And our listener question is all about fasting
(00:46):
and whether the five two is better than the.
Speaker 1 (00:48):
Sixteen to eight.
Speaker 2 (00:49):
But to kick us off todaily, and it's been a
little while since we've been in the studio because you've
just gone off and had a baby, So congratulations. We
haven't really spoke at all since that recording, So do
you want to share with all the listeners, what happened?
Speaker 1 (01:06):
What did you have? Where did you have?
Speaker 3 (01:08):
What? They It has been a little while. She's over
four weeks now. So Matilda was born on July twenty first,
and what's it now, just over four weeks since then,
so she's tucking along nicely, all healthy, and what we
thought we'd do was drop a little mini episode with
a little bit more details for anyone that's interested. We
(01:29):
appreciate that some of our listeners just want the nutrition
content and that is fine, and other listeners actually love
to hear a little bit more about our lives and
that's okay as well. So we'll do a special mini
bonus episode on our new SNAT guy that's coming, and
also small details around little Matilda's birth. So yeah, stay
tuned for when that will be live.
Speaker 2 (01:50):
And it was certainly good timing because Tilly, of course,
is just in line with the Australian female soccer team.
Maybe it's an omen any soccer jeans in your family.
Speaker 3 (01:58):
No, not really, we're not very good at soccer. But yeah,
little Matilda was watching all of the games, even though
one last night the Grand Final, but she slept through
most of it.
Speaker 1 (02:08):
She was there in the spirit my boys.
Speaker 2 (02:10):
I showed a photo of her last night when you
sent it through and we were watching the game and
they were mesmeris.
Speaker 1 (02:15):
She's just divine.
Speaker 2 (02:17):
So we'll also post some photos of her, but yet
that bonus episode which has details of the latest edition
Tillian's Clan and also our brand new Snack Club, which
is finally ready. Of course, it took so much longer
than we had hoped, but it's about to drop and
you will love it. So we're going to take you
through that on a bonus episode to come out later
this week, so look out for that on your feed,
all right. Well, to get back into nutrition content, and
(02:38):
there has been plenty since Leanne's been having a little
cheeky Matt leave. An article that came through from Body
and Soul was an article on the most common mistakes
people make when they're eating healthy, and both you and
I just loved it straight away because this resonates with
us in terms of what we do with our clients
all the time. Because it's safe to say, Leanne that
(02:58):
I don't have clients when I first meet them who
are eating you know, McDonald's every day, or you know
they're really actually eating pretty well, they're eating, cooking at
home and eating fruit and veg, but they're just not
getting the results they're looking for with their body. And
we thought that lended really well, and it's safe to say, yeah,
if you're listening to the Nutrition Couch, you're probably interested
(03:18):
in health and already think that you are eating pretty well.
So we thought we would go through some of those
really common things that we see with people's diets that
even though you're healthy, it might not be achieving your
goals in terms of fat loss or even weight control,
because in our lives, which are so sedentary, it's really
about balance and getting that balance in terms of nutrients
(03:38):
in requirements for your body. So the first one I'm
going to launch in with, and I'm sure we've both
got plenty of these, I'm not think as I'm reading
through some of them in the article, and they're just
make me think of my clients straight away. The first
one that springs to mind for me is when it
comes to whole grains and sort of portion sizes of
perceived healthy foods, whether it's brown rice or low gi
(04:01):
basmati type rice, or things like kinwa or breads in
particular like sour dough slices of bread. They're just way
too big. So sure they're healthy additions. And I'll have
clients Leanne who will be having a healthy salad for
lunch or dinner, and they will go out of their
way to add grains in or add extra mixes of grains,
(04:22):
you know, adding in extra kinwa or throwing in extra
chia seeds and nuts and seeds and legumes, or you know,
be buying tesion type breads that can cost upwards of
eight ten dollars a loaf and be packed full of
grains and seeds, but they're just massive. So to give
you some reference points, you know, a cup of brown
rice cooked is equivalent to about forty five forty eight
(04:44):
grams of total carbohydrate. Now that's sort of up to
half the total amount of carbohydrate that some small females
require per day, particularly if they're instrot and resistant or
have good coos regulation issues. And the thing with a
lot of those grains is that they're so easy to
eat you don't even notice you're having it. So to
have mouthful after mouthful and before you've even noticed, you're
having a couple of extra cups, and the fuel is
(05:04):
just too high for the amount of activity. Now you know,
certainly there's nothing wrong with those individual foods, but in
terms of portions and how much we actually need, it's
just really easy to overdo it. And in particular things
like the wraps and the big slices of bread that
you buy away from the home, Like if you go
and buy a wrap at a food core, and if
you buy the green one looks really healthy and it's safe,
(05:26):
there's no spinach in that green wrap. Or the slices
of sour dough on the toast that you get for
a toasted sandwich or just toast with your eggs is
double the amount of fuel that two small sizes of
a dense grain bread would offer. So it just ends
up being that the sizes are way too big, And
in particular for my females who are getting into their
fifties and sixties, they're burning a lot less fuel than
(05:47):
they once did, particularly if they're still working a very
sedentary job, and it's just too much carbohydrate for the
amount of activity. So you've really got to match in
my experience, the type and the amount of carbohydrate to
your Asian activity levels. Those are a couple of foods
that straight away come to mind with things that are
really easy to overeat even though you think that you've
made a pretty healthy choice.
Speaker 3 (06:08):
I love that. And when you think about common mistakes
people make, I mean, I always say that healthy is
very different to fat loss, and I think one of
the things I see a lot of people struggling with
is the healthy baking. So, you know, making a gluten free,
dairy free sweet potato brownie. And I laugh when I
say that because I made a sweet potato about it
the other day and I put it on my Instagram,
(06:29):
and yes, although it is healthier, at the end of
the day, it is still a brownie. So it doesn't
give us, I guess this free for all permission to
eat like ten pieces of it just because we've made
it slightly healthier. Or even the ingredients that we're using,
Like if we're using say organic rice molts syrup instead
of white cane sugar, it's still a type of sugar
(06:50):
that the body treats like sugar anyway. Or people might say, oh,
I use organic brown sugar, not white cane sugar, so
that's better. Or I put honey in my be instead
of sugar and that's better. So although I may some
may things maybe slightly better from a health perspective, from
a calorie load and a fat loss perspective, the body
(07:11):
still treats that as sugar as well. So I think
that's a big one for me. A big common mistake
is the healthy baking and the healthier kind of sugar substitutes.
And the other big one is just fooling for some
of the marketing. And I reckon Susie, we should do
a separate episode around the marketing, which we've done before
because it always does really well. But you know, looking
(07:31):
at the front of package marketing and something saying organic
or gluten free or you know, no added sugar, and
then picking that up and automatically thinking that that's a
better choice because it's an organic corn chip or it's
a gluten free biscuit. So I think marketing has a
lot to answer for. And I always say to my clients,
don't even worry what the front of the packaging says.
(07:52):
Turn it over and actually read out the ingredient list
or have it read through the nutrition channel yourself to
get an idea of if that product is are or not.
So I think that a lot of us are swayed
by the front of package marketing, but a lot of
times we have to look a little bit deeper because
although it makes the nutrition claim like organic or gluten
free or no added sugar, it doesn't mean that a
(08:13):
no added sugar product isn't still high in sugar. It
might have natural sugars in there from fruits and juices
and that sort of thing, which is still high in sugar,
but they're just not adding the additional sugar into it.
So I think we just need to do a little
bit of, you know, more investigating in terms of some
of these claims that come on the front of package marketing,
because I think it catches a lot of people out.
Speaker 2 (08:34):
And one that links into that really powerfully is gluten free. Now,
of course there's a certain percentage of the population who
need to have a gluten free diet because they're siliac
and they've got analogy to that protein found in wheat,
And then there's some people who maybe have irritable balete
symptoms and feel better without gluten. But there's strong evidence
to show that if you don't need to eat gluten free,
(08:57):
that the diets of gluten free diets are generally lower
in a number of micronutrients, dietary fiber, bee grouped vitamins, iron,
and generally speaking, land gluten free food is not healthier.
It's generally more processed. So whenever you're looking at crackers, wraps, breads,
any kind of snack food, they're generally much more refined
(09:17):
and contain a lot less natural nutrients than the non
gluten free alternative. So, for example, a lot of gluten
free product is rice bace. Rice is a heavily refined grain,
so it means basically it's stripping out a lot of
the key nutrients and it's certainly not as good as
the alternative unless you have to have gluten free. So
when you're at the coffee shop and you see the
cakes or label gluten free, they're certainly not healthier. Generally speaking,
(09:40):
the higher and fat, the highering calories, and higher in sugar,
and that's particularly true when it comes to wraps and
snack food. So that's an important one to certainly not
justify something because it's a gluten free indulgence in particular.
Speaker 1 (09:51):
And then the other one.
Speaker 2 (09:52):
This isn't a food based example, but it's certainly something
I see all the time with my clients land. I'll
have clients who'll constantly save calories. So one example is
on the weekends, they know that they're going for an
indulgent lunch or a few drink, so they try and
eat very little during the day because they're saving it up,
and then they completely blow out with what they're having
and have, you know, four or five pieces of pizza
(10:13):
and huge amounts of high calorie food rather than eating
normally having a snack before they go, so they can
regulate the volume, and I see it all the time
with my women.
Speaker 1 (10:22):
One of my key.
Speaker 2 (10:23):
Areas to focus on in controlling dinner sizes is a
protein rich afternoon snacks, so three or four really loading
up on cottage cheese, high protein, greek yogurt, something that
will really satisfy you through the late afternoon. So one
you don't get those munchies when you get home from
work and open the rice crackers and the dips and
the chips and eat the kids.
Speaker 1 (10:41):
Lunch box leftovers.
Speaker 2 (10:43):
But also so you can keep dinner small than light,
because that's a big part of weight controllers getting into
a deficit by going lighter at night when we're sitting
in front of the TV. But I cannot tell you
how many times each week I would say to a client,
where's your afternoon tea? Not enough protein? And they'll say, oh,
I was, you know, going out for dinner. So I
thought it was better if I ate a bit less,
and then of course lya and they overeat dinner and
(11:05):
overdo the calories there. So you certainly cannot skip and
save calories. You're always better to front loader and then
have a longer period after eating than you are to
go somewhere where there's high calorie food and give yourself
permission to overeat large portions of high calorie food.
Speaker 3 (11:21):
Absolutely, And then I guess that brings us nicely into
our next article, leading from common mistakes people make when
it comes to fat loss into how many steps we
really need each day. So there was a really interesting
article on SPS news about ten thousand steps and is
that really still the ideal? Amoup? So a lot of
clients ask me like, where does ten thousand steps come from?
(11:43):
And for a long time, Susie, I was kind of
just like, you know, it's just the standard, it's what
governments recommend. And then I was sort of like, where
did it come from? And I did a bit of research,
and really what it came back to is years ago,
years and years, I think, you know, back in the
nineteen fifties or sixties. It was ahead of one of
the Olympics, where a Japanese clock company actually were developing
(12:05):
a pedometer ahead of the Olympics and trying to promote
them new watch and a new Predomean that went alongside
this watch is that they came up with this ten
thousand mark because they thought that that was like a
nice round number and something that you know, people could
actively achieve back then. So it was on the back
of that and then it kind of just stuck around
and health officials did a little bit more research around that,
(12:27):
and they did sort of find that it was the
optimal amount of steps each day for general health. But
since then we've had a lot of research and articles
sort of try to figure out is that really the
sweet spot. So there was a newer article this week
by the John Hopkins University School of Medicine which actually
showed that ten thousand Although it's fabulous, the health benefits
(12:50):
that you get from you know, significantly smaller amount of
steps is still great as well. So what this study
found was that four thousand steps a day was actually
enough to start reducing the risk of dying from maturely
from any causes out there, so cancer, diabetes, any other
types of diseases. And the article when I'm further Susie
(13:11):
to say that even two thousand, three hundred steps, which
I would say is very achievable, even if you have
a death job, was actually beneficial to be hot and
to the blood vessels as well when they analyze more
than two hundred and twenty thousand people around the world.
So if you can do ten thousand, absolutely do ten thousand.
But four thousand is better than nothing, and two thousand,
(13:33):
three hundred is a minimal amount that you need every
day to have some positive health benefits for your heart
and fear blood vessels. So I think that that's a
really realistic number between two to four thousand for the
majority of Australians, even with desk jobs, even who are busy.
I feel like that's a really realistic target because for
myself a lot of days and even for my clients,
(13:55):
ten thousand can be really overwhelming each day. So I
think this is a really nice research started to show
that aiming for around that four to five thousand steps
a day may be really beneficial from a health and
a cardiac perspective, And there was even a little bit
of research that points towards around four to five thousand
steps a day may even lower your risk of things
(14:15):
like Alzheimer's and dementia in later life. So the more
you move, the more beneficial it's going to be. But
there's also a limit to that SUSI, where researchers found
that anything above about twenty thousand steps a day doesn't
actually provide further health and benefits, So more is not
necessarily better. I mean, we don't need our clients walking three,
four or five hours every single day, but certainly anywhere
(14:39):
between that kind of four to ten thousand steps a
day seems to be the sweet spot for most people.
And the research has really confirm this now, which is wonderful.
Speaker 2 (14:48):
And I think the thing with steps is for me,
it's a marker of just general movement. So you don't
want to be going and walking forty sixty ninety minutes
because it takes about that long to get that one
thousand consistently, Like you know, thirty forty minutes will give
you five six thousand at a reasonable pace, so it's getting
close to a ninety minutes of walking to get up
there around ten thousand. So the last thing I want
(15:10):
leanne is one of my clients to go and do
a massive walk in the morning and then sit down
all day. And that's what happens. People will tick the
box on their steps and then they remain sitentry. Really
when it's about comes to physiological movement away from exercise,
the best thing to do is spread it through the day,
you know, getting up after a meal and moving around
and doing some housework, you know, doing increments of activity
(15:31):
getting up every hour, rather than just doing one block
of walking and that's it. So I sort of try
and buffer it and say to clients, look, if you
can get five six thousand through the day and then
on top going and do some exercise, you know, twenty
thirty minutes in a gym or a video or actually
higher heart rate work on a treadmill where it's an
actually exercise walk. That's a better balance than just ticking
(15:54):
the box each day, and particularly just allocating it to walk,
because I've got clients who literally then sit, and the
longer you sit, the worst it is metabolically for the cells,
particularly if you're eating at the desk and not flushing
that glue close out. So a very simple trick is
to try and move for ten to fifteen minutes after
any meal, get up every hour or two and at
least for five minutes, and actually scatter that movement through
(16:16):
and then completely separate out your exercise so you focus
more on heart rate rather than just the stroll. Because
even if you're getting weight loss results from getting your
steps to ten thousand, over time, that will slow because
that's basically just the movement you need. It's not exercising
the body unless the heart rate is being pushed up
over time, So keep that in mind too. It's better
spread rather than all at once.
Speaker 1 (16:37):
All right, man, this is a.
Speaker 2 (16:39):
Question that has come through on our Instagram that is
going to resonate with a lot of people, and I
have very firm thoughts on it, and I'll be we
haven't briefed each other before this chat, so I'll be
interested to see what you've got to say. So the
question was very specific about fasting and was the five
and two diet better or superior to a sixteen eight?
Speaker 1 (17:01):
So a little bit about ground, you.
Speaker 2 (17:02):
Know, I want to say, five years ago, sort of
fasting became the latest and greatest in the world of nutrition,
and it came out that having some low calorie days,
and specifically the five to two, which was based on
some studies to show that if you have a couple
of days of nonconsecutive five hundred cow six hundred cowl
for male intake, which is not a lot of foodlyan
five hundred calories, it's like a boiled egg, a coffee,
(17:23):
a salad, and some vegetables like really slashing down intake
has metabolic benefits which include a better insulin inflammation variables
like cholesterol, blood pressure, and also indirectly related to slower
but some sustainable weight loss about a kilo or to
a month for people who overweight. And then off the
back of that, the weight loss industry went crazy and
(17:44):
anyone who could write a book on diets and fasting thought, great,
this is my inn and all started writing about intimate
and fasting. And so what evolved from that was a
secondary model called the sixteen eight, which proposed if you
have sixteen hours a day without food, or eat all
your calories within an eight hour period, so for example,
delaying the first meal of the day until ten or twelve,
and then having a small afternoon snack and dinner. That
(18:07):
extended fasting period was extremely beneficial metabolically. Now, indeed, there
is evidence to show that longer periods are fasting like
sixteen hours does somewhat reset those hormones. But the first
thing I want to say about it is that neither
of those regimes were designed for weight loss. Weight loss
was a secondary benefit off the back of a reduction
in calorie intake and a metabolic boost to the cell
(18:29):
if you're looking at the five to two or as
basically reducing overall calorie intake, because people tend to eat
less if they're eating just for a fewer number of
hours each day. In my experience, leanne a sixteen to
eight works initially, particularly for overweight people. They'll get a
couple of kilos off when they start not having breakfast
or skipping a meal in the morning, and then that's it.
(18:51):
It doesn't see further weight loss over time. And as such,
I think myself that the negative benefits associated with delaying
the first meal of the day, particularly for my women,
outweighs any negatives. Because the real research on intermittent fasting
was five to two regimes, so I, as a rule
of thumb, don't prescribe a sixteen eight. But I certainly
(19:14):
have a lot of clients who have done it and
it doesn't work anymore. So they're not eating until ten twelve,
one two, and the weight's just stable. They're overweight and
the weight's not shifting anymore.
Speaker 1 (19:24):
What I do do with.
Speaker 2 (19:25):
Some clients is that I find a five to two
can be a very effective model to help people through
a plateau, or be used as a regular buffer to
have a period of lower calorie eating for people who
chronically overeat. So, for example, if I've got a client
who's very social, they love a weekend, they've lost a
few kilos already, and they're sort of looking for something
that's sustainable, and they have big weekends, they eat and
(19:49):
drink a lot, and they have a bit of a
reset day on a Monday where they're happy to perhaps
have a later coffee for breakfast, a suit for lunch,
and a veggie based dish for dinner. I don't count
the calories, but it probably can come down to five, six,
maybe eight hundred. I find that that can be a
very strategic way to give people a little bit of
a metabolic reset, and indeed, I've had clients who have
(20:09):
used it to get one or two kilos a month,
So note a very slow weight loss if they can
successfully do it. But a low calorie day of five
six hundred is very difficult for most people. It can
trigger feelings of deprivation and binge eating, and for anyone
who's not comfortable or feels overly deprived, I would say
it's contraindicated.
Speaker 1 (20:30):
So it tends to work well for.
Speaker 2 (20:31):
Some of my business people who sit down a lot,
they're not overly interested in food and they don't feel
deprived on a five to two. They're sort of happy
to do a light day because it makes them feel
better and it fits in with their lifestyle. But a
lot of my women just really struggle with eating that
few calories, and certainly, no judgment, it's not a model
that I am keen to do myself. So if you
are asking me what's better, absolutely I would say that
(20:54):
if you can do a five to two and it
suits your lifestyle and you don't have feelings of binge
eating because of it, it's a good model for health,
metabolic health and can support some slow weight loss in
the background, and I do not use a sixteen eight.
Speaker 1 (21:09):
But that's my personal clinical opinion.
Speaker 2 (21:11):
I've got dietician friends who are very big in sixteen
eight and each to their own, but that's just my
personal use and preference. Working with the intimate and fasting regimes.
Speaker 3 (21:19):
I also being currently exclusively breastfeeding. One of my meals breakfast,
for example, is easily of a five hundred calories, So
it's definitely not something we recommend any pregnancy or breastfeeding.
So we need to make that point very clear. The
flight to fasting is for healthyish adults, not people undergoing
specific medical conditions like pregnancy or times in their lives
(21:41):
such as breastfeeding where your requirements are higher, and as
Suzi said, not the people with a background of restricted
eating or eating disorders or high requirements such as undergoing
chemotherapy or anything like that. So I have occasionally used
five two for a few of my clients, Susie, but really,
as you said, more of those ones that are more
interly resistant or just a bit older, you know, menopausal,
(22:05):
not moving much, eating out like say wine, that sort
of thing. But as you said, it's very difficult to
stick to, and I will say that I probably am
the opposite to you that I prefer sixteen eight. I
just find that it's a little bit easier to stick to.
It works well for my clients. But I will say
I don't use it in the fact that I get
my clients to fast every day as per the sixteen
(22:27):
eight protocol. What I do is I use it more
for my social aspect that if they are eating out,
we might make the you know, skip a bit of breakfast,
have an earlier lunch, but it's more hearty and then
a more of a hearty dinner. So it's not a
free for all. I say, right, skip breakfast, have a
light lunch, then go out to dinner and have whatever
the heck you want. It is really still very prescriptive
(22:49):
in terms of what we get them to have for
dinner as well. So they do get great but loss
results from that perspective, But we do sort of get
them to eat more within that window because I find
that a lot of clients and myself, I've experienced this
in the past where I've dabbled with a bit of
sixty and eight fasting. Once you start eating, like you
have your first meal of the day that tends to
drive longer. So a lot of my clients say, if
(23:11):
I wake up but I have breakfast at six am,
I'm hungry again by eight. Then I need a snack
at ten, and then I'm hungry again by twelve. But
if they can delay breakfast till nine, ten eleven o'clock,
then that hunger is like, it's nowhere near as bad
as what it is if they start eating at six am.
So for my really hungry clients, I do tend to
delay breakfast a little bit because it seems to work
(23:33):
well in terms of creating that deficit overall. But I
will say I don't use it a lot. But if
I did use one as a preference to another, I
personally would use sixteen eight over five to two because
I find that the compliance for my type of clients
is a little bit better. Well, I think we need
to appreciate as well that we both see different client
tell as well, So it really comes down to what's
going to work better for the individual. But I think
(23:54):
a really interesting discussion. I think you're right the clinical
research probably supports the five two for better results more
so than the sixteen eight.
Speaker 2 (24:02):
Yeah, and I should say I do use that sort
of strategy sometimes of buffering meal times one hundred percent,
And you're right. My clientele are generally women over the
age of forty who are overweight wanting to lose twenty
plus kilos, and I've often had a long history of
dieting and have often been delaying that first meal for
several months, if not years, And one of the strategies
(24:24):
or things I need to do with them is rehab
their metabolism and get them hungry in the morning.
Speaker 1 (24:28):
Whereas you know Leeann, generally.
Speaker 2 (24:29):
It's safe to see your clientele is a little bit younger,
very active, and generally on much higher energy demand. So
it's a case also of different strokes for different folk
and also using different strategies at different times. But if
you're looking at it purely as from a dietary perspective
and what the evidence shows, certainly it's the five to
two where the research was And whilst we may use
sixteen eight as a strategy, it's certainly not a program
(24:51):
we would generally use for long term weight loss, as
opposed to an occasional strategy to buffer or you know,
even out calorie intake. Al rightly, and well, that takes
with how do you feel you've had like a few
weeks off, We've had a few weeks off.
Speaker 1 (25:05):
We're back behind the mic. I feel hungry, no hiccups,
feel hungry.
Speaker 2 (25:10):
Leanna and I should also tell you that we've got
a little bit of a book project in the works,
and we both realized that we're going to have to
do a photo shoot in about three months, and we're
both freaking out a bit about that. So you'll hear
firsthand from us how we are going about getting our
own selves back in shape, poorly and after having a
baby with me, after being a twin mother for eight years.
Speaker 1 (25:27):
So don't worry, You're not on your own out there.
Speaker 2 (25:29):
We're in here with you, and we'll keep you posted
on our progress.
Speaker 3 (25:33):
Last goodness, how we're doing our own fat loss journeys
at the moment.
Speaker 1 (25:37):
I've joined the gym. It's what happening.
Speaker 2 (25:38):
Leanne's got a what is that ridiculous bike thing you've got?
Speaker 3 (25:42):
It's they call it an air bike. It's great. Oh man,
the full body burn. I tell you five ten minutes,
I'm dead. I'm right.
Speaker 1 (25:50):
So listeners, we're there with you.
Speaker 2 (25:51):
Don't worry, we feel you, and yeah, we're going to
see you back on Wednesday for our midweek motivational episode,
and also watch out because we're going to have a
special episode drop in the very near future to release
our new Snack Guide.
Speaker 1 (26:04):
So have a good week, you guys.
Speaker 3 (26:05):
Week
Do you think that you eat a healthy diet?
Speaker 2 (00:03):
Do you try and cook at home when you can
eat veggies every day and add in a few alcohol
free days each week. Chances are if you are listening
to this podcast, you are reasonably healthy. But on today's
episode of The Nutrition Couch, we take a closer look
at why healthy isn't always the same thing as eating
for weight control.
Speaker 1 (00:21):
Hi, I'm Susie Burrow and Emily and Wood and.
Speaker 2 (00:23):
Each week we bring you The Nutrition Couch, the bi
weekly podcast that keeps you up to date on everything
you need to know in the world of nutrition, as
well as healthy eating that is not so healthy. Today
we take a closer look at the recommendation for ten
thousand steps each day and why this may not be
the most important thing to consider when you're looking at
your exercise. And our listener question is all about fasting
(00:46):
and whether the five two is better than the.
Speaker 1 (00:48):
Sixteen to eight.
Speaker 2 (00:49):
But to kick us off todaily, and it's been a
little while since we've been in the studio because you've
just gone off and had a baby, So congratulations. We
haven't really spoke at all since that recording, So do
you want to share with all the listeners, what happened?
Speaker 1 (01:06):
What did you have? Where did you have?
Speaker 3 (01:08):
What? They It has been a little while. She's over
four weeks now. So Matilda was born on July twenty first,
and what's it now, just over four weeks since then,
so she's tucking along nicely, all healthy, and what we
thought we'd do was drop a little mini episode with
a little bit more details for anyone that's interested. We
(01:29):
appreciate that some of our listeners just want the nutrition
content and that is fine, and other listeners actually love
to hear a little bit more about our lives and
that's okay as well. So we'll do a special mini
bonus episode on our new SNAT guy that's coming, and
also small details around little Matilda's birth. So yeah, stay
tuned for when that will be live.
Speaker 2 (01:50):
And it was certainly good timing because Tilly, of course,
is just in line with the Australian female soccer team.
Maybe it's an omen any soccer jeans in your family.
Speaker 3 (01:58):
No, not really, we're not very good at soccer. But yeah,
little Matilda was watching all of the games, even though
one last night the Grand Final, but she slept through
most of it.
Speaker 1 (02:08):
She was there in the spirit my boys.
Speaker 2 (02:10):
I showed a photo of her last night when you
sent it through and we were watching the game and
they were mesmeris.
Speaker 1 (02:15):
She's just divine.
Speaker 2 (02:17):
So we'll also post some photos of her, but yet
that bonus episode which has details of the latest edition
Tillian's Clan and also our brand new Snack Club, which
is finally ready. Of course, it took so much longer
than we had hoped, but it's about to drop and
you will love it. So we're going to take you
through that on a bonus episode to come out later
this week, so look out for that on your feed,
all right. Well, to get back into nutrition content, and
(02:38):
there has been plenty since Leanne's been having a little
cheeky Matt leave. An article that came through from Body
and Soul was an article on the most common mistakes
people make when they're eating healthy, and both you and
I just loved it straight away because this resonates with
us in terms of what we do with our clients
all the time. Because it's safe to say, Leanne that
(02:58):
I don't have clients when I first meet them who
are eating you know, McDonald's every day, or you know
they're really actually eating pretty well, they're eating, cooking at
home and eating fruit and veg, but they're just not
getting the results they're looking for with their body. And
we thought that lended really well, and it's safe to say, yeah,
if you're listening to the Nutrition Couch, you're probably interested
(03:18):
in health and already think that you are eating pretty well.
So we thought we would go through some of those
really common things that we see with people's diets that
even though you're healthy, it might not be achieving your
goals in terms of fat loss or even weight control,
because in our lives, which are so sedentary, it's really
about balance and getting that balance in terms of nutrients
(03:38):
in requirements for your body. So the first one I'm
going to launch in with, and I'm sure we've both
got plenty of these, I'm not think as I'm reading
through some of them in the article, and they're just
make me think of my clients straight away. The first
one that springs to mind for me is when it
comes to whole grains and sort of portion sizes of
perceived healthy foods, whether it's brown rice or low gi
(04:01):
basmati type rice, or things like kinwa or breads in
particular like sour dough slices of bread. They're just way
too big. So sure they're healthy additions. And I'll have
clients Leanne who will be having a healthy salad for
lunch or dinner, and they will go out of their
way to add grains in or add extra mixes of grains,
(04:22):
you know, adding in extra kinwa or throwing in extra
chia seeds and nuts and seeds and legumes, or you know,
be buying tesion type breads that can cost upwards of
eight ten dollars a loaf and be packed full of
grains and seeds, but they're just massive. So to give
you some reference points, you know, a cup of brown
rice cooked is equivalent to about forty five forty eight
(04:44):
grams of total carbohydrate. Now that's sort of up to
half the total amount of carbohydrate that some small females
require per day, particularly if they're instrot and resistant or
have good coos regulation issues. And the thing with a
lot of those grains is that they're so easy to
eat you don't even notice you're having it. So to
have mouthful after mouthful and before you've even noticed, you're
having a couple of extra cups, and the fuel is
(05:04):
just too high for the amount of activity. Now you know,
certainly there's nothing wrong with those individual foods, but in
terms of portions and how much we actually need, it's
just really easy to overdo it. And in particular things
like the wraps and the big slices of bread that
you buy away from the home, Like if you go
and buy a wrap at a food core, and if
you buy the green one looks really healthy and it's safe,
(05:26):
there's no spinach in that green wrap. Or the slices
of sour dough on the toast that you get for
a toasted sandwich or just toast with your eggs is
double the amount of fuel that two small sizes of
a dense grain bread would offer. So it just ends
up being that the sizes are way too big, And
in particular for my females who are getting into their
fifties and sixties, they're burning a lot less fuel than
(05:47):
they once did, particularly if they're still working a very
sedentary job, and it's just too much carbohydrate for the
amount of activity. So you've really got to match in
my experience, the type and the amount of carbohydrate to
your Asian activity levels. Those are a couple of foods
that straight away come to mind with things that are
really easy to overeat even though you think that you've
made a pretty healthy choice.
Speaker 3 (06:08):
I love that. And when you think about common mistakes
people make, I mean, I always say that healthy is
very different to fat loss, and I think one of
the things I see a lot of people struggling with
is the healthy baking. So, you know, making a gluten free,
dairy free sweet potato brownie. And I laugh when I
say that because I made a sweet potato about it
the other day and I put it on my Instagram,
(06:29):
and yes, although it is healthier, at the end of
the day, it is still a brownie. So it doesn't
give us, I guess this free for all permission to
eat like ten pieces of it just because we've made
it slightly healthier. Or even the ingredients that we're using,
Like if we're using say organic rice molts syrup instead
of white cane sugar, it's still a type of sugar
(06:50):
that the body treats like sugar anyway. Or people might say, oh,
I use organic brown sugar, not white cane sugar, so
that's better. Or I put honey in my be instead
of sugar and that's better. So although I may some
may things maybe slightly better from a health perspective, from
a calorie load and a fat loss perspective, the body
(07:11):
still treats that as sugar as well. So I think
that's a big one for me. A big common mistake
is the healthy baking and the healthier kind of sugar substitutes.
And the other big one is just fooling for some
of the marketing. And I reckon Susie, we should do
a separate episode around the marketing, which we've done before
because it always does really well. But you know, looking
(07:31):
at the front of package marketing and something saying organic
or gluten free or you know, no added sugar, and
then picking that up and automatically thinking that that's a
better choice because it's an organic corn chip or it's
a gluten free biscuit. So I think marketing has a
lot to answer for. And I always say to my clients,
don't even worry what the front of the packaging says.
(07:52):
Turn it over and actually read out the ingredient list
or have it read through the nutrition channel yourself to
get an idea of if that product is are or not.
So I think that a lot of us are swayed
by the front of package marketing, but a lot of
times we have to look a little bit deeper because
although it makes the nutrition claim like organic or gluten
free or no added sugar, it doesn't mean that a
(08:13):
no added sugar product isn't still high in sugar. It
might have natural sugars in there from fruits and juices
and that sort of thing, which is still high in sugar,
but they're just not adding the additional sugar into it.
So I think we just need to do a little
bit of, you know, more investigating in terms of some
of these claims that come on the front of package marketing,
because I think it catches a lot of people out.
Speaker 2 (08:34):
And one that links into that really powerfully is gluten free. Now,
of course there's a certain percentage of the population who
need to have a gluten free diet because they're siliac
and they've got analogy to that protein found in wheat,
And then there's some people who maybe have irritable balete
symptoms and feel better without gluten. But there's strong evidence
to show that if you don't need to eat gluten free,
(08:57):
that the diets of gluten free diets are generally lower
in a number of micronutrients, dietary fiber, bee grouped vitamins, iron,
and generally speaking, land gluten free food is not healthier.
It's generally more processed. So whenever you're looking at crackers, wraps, breads,
any kind of snack food, they're generally much more refined
(09:17):
and contain a lot less natural nutrients than the non
gluten free alternative. So, for example, a lot of gluten
free product is rice bace. Rice is a heavily refined grain,
so it means basically it's stripping out a lot of
the key nutrients and it's certainly not as good as
the alternative unless you have to have gluten free. So
when you're at the coffee shop and you see the
cakes or label gluten free, they're certainly not healthier. Generally speaking,
(09:40):
the higher and fat, the highering calories, and higher in sugar,
and that's particularly true when it comes to wraps and
snack food. So that's an important one to certainly not
justify something because it's a gluten free indulgence in particular.
Speaker 1 (09:51):
And then the other one.
Speaker 2 (09:52):
This isn't a food based example, but it's certainly something
I see all the time with my clients land. I'll
have clients who'll constantly save calories. So one example is
on the weekends, they know that they're going for an
indulgent lunch or a few drink, so they try and
eat very little during the day because they're saving it up,
and then they completely blow out with what they're having
and have, you know, four or five pieces of pizza
(10:13):
and huge amounts of high calorie food rather than eating
normally having a snack before they go, so they can
regulate the volume, and I see it all the time
with my women.
Speaker 1 (10:22):
One of my key.
Speaker 2 (10:23):
Areas to focus on in controlling dinner sizes is a
protein rich afternoon snacks, so three or four really loading
up on cottage cheese, high protein, greek yogurt, something that
will really satisfy you through the late afternoon. So one
you don't get those munchies when you get home from
work and open the rice crackers and the dips and
the chips and eat the kids.
Speaker 1 (10:41):
Lunch box leftovers.
Speaker 2 (10:43):
But also so you can keep dinner small than light,
because that's a big part of weight controllers getting into
a deficit by going lighter at night when we're sitting
in front of the TV. But I cannot tell you
how many times each week I would say to a client,
where's your afternoon tea? Not enough protein? And they'll say, oh,
I was, you know, going out for dinner. So I
thought it was better if I ate a bit less,
and then of course lya and they overeat dinner and
(11:05):
overdo the calories there. So you certainly cannot skip and
save calories. You're always better to front loader and then
have a longer period after eating than you are to
go somewhere where there's high calorie food and give yourself
permission to overeat large portions of high calorie food.
Speaker 3 (11:21):
Absolutely, And then I guess that brings us nicely into
our next article, leading from common mistakes people make when
it comes to fat loss into how many steps we
really need each day. So there was a really interesting
article on SPS news about ten thousand steps and is
that really still the ideal? Amoup? So a lot of
clients ask me like, where does ten thousand steps come from?
(11:43):
And for a long time, Susie, I was kind of
just like, you know, it's just the standard, it's what
governments recommend. And then I was sort of like, where
did it come from? And I did a bit of research,
and really what it came back to is years ago,
years and years, I think, you know, back in the
nineteen fifties or sixties. It was ahead of one of
the Olympics, where a Japanese clock company actually were developing
(12:05):
a pedometer ahead of the Olympics and trying to promote
them new watch and a new Predomean that went alongside
this watch is that they came up with this ten
thousand mark because they thought that that was like a
nice round number and something that you know, people could
actively achieve back then. So it was on the back
of that and then it kind of just stuck around
and health officials did a little bit more research around that,
(12:27):
and they did sort of find that it was the
optimal amount of steps each day for general health. But
since then we've had a lot of research and articles
sort of try to figure out is that really the
sweet spot. So there was a newer article this week
by the John Hopkins University School of Medicine which actually
showed that ten thousand Although it's fabulous, the health benefits
(12:50):
that you get from you know, significantly smaller amount of
steps is still great as well. So what this study
found was that four thousand steps a day was actually
enough to start reducing the risk of dying from maturely
from any causes out there, so cancer, diabetes, any other
types of diseases. And the article when I'm further Susie
(13:11):
to say that even two thousand, three hundred steps, which
I would say is very achievable, even if you have
a death job, was actually beneficial to be hot and
to the blood vessels as well when they analyze more
than two hundred and twenty thousand people around the world.
So if you can do ten thousand, absolutely do ten thousand.
But four thousand is better than nothing, and two thousand,
(13:33):
three hundred is a minimal amount that you need every
day to have some positive health benefits for your heart
and fear blood vessels. So I think that that's a
really realistic number between two to four thousand for the
majority of Australians, even with desk jobs, even who are busy.
I feel like that's a really realistic target because for
myself a lot of days and even for my clients,
(13:55):
ten thousand can be really overwhelming each day. So I
think this is a really nice research started to show
that aiming for around that four to five thousand steps
a day may be really beneficial from a health and
a cardiac perspective, And there was even a little bit
of research that points towards around four to five thousand
steps a day may even lower your risk of things
(14:15):
like Alzheimer's and dementia in later life. So the more
you move, the more beneficial it's going to be. But
there's also a limit to that SUSI, where researchers found
that anything above about twenty thousand steps a day doesn't
actually provide further health and benefits, So more is not
necessarily better. I mean, we don't need our clients walking three,
four or five hours every single day, but certainly anywhere
(14:39):
between that kind of four to ten thousand steps a
day seems to be the sweet spot for most people.
And the research has really confirm this now, which is wonderful.
Speaker 2 (14:48):
And I think the thing with steps is for me,
it's a marker of just general movement. So you don't
want to be going and walking forty sixty ninety minutes
because it takes about that long to get that one
thousand consistently, Like you know, thirty forty minutes will give
you five six thousand at a reasonable pace, so it's getting
close to a ninety minutes of walking to get up
there around ten thousand. So the last thing I want
(15:10):
leanne is one of my clients to go and do
a massive walk in the morning and then sit down
all day. And that's what happens. People will tick the
box on their steps and then they remain sitentry. Really
when it's about comes to physiological movement away from exercise,
the best thing to do is spread it through the day,
you know, getting up after a meal and moving around
and doing some housework, you know, doing increments of activity
(15:31):
getting up every hour, rather than just doing one block
of walking and that's it. So I sort of try
and buffer it and say to clients, look, if you
can get five six thousand through the day and then
on top going and do some exercise, you know, twenty
thirty minutes in a gym or a video or actually
higher heart rate work on a treadmill where it's an
actually exercise walk. That's a better balance than just ticking
(15:54):
the box each day, and particularly just allocating it to walk,
because I've got clients who literally then sit, and the
longer you sit, the worst it is metabolically for the cells,
particularly if you're eating at the desk and not flushing
that glue close out. So a very simple trick is
to try and move for ten to fifteen minutes after
any meal, get up every hour or two and at
least for five minutes, and actually scatter that movement through
(16:16):
and then completely separate out your exercise so you focus
more on heart rate rather than just the stroll. Because
even if you're getting weight loss results from getting your
steps to ten thousand, over time, that will slow because
that's basically just the movement you need. It's not exercising
the body unless the heart rate is being pushed up
over time, So keep that in mind too. It's better
spread rather than all at once.
Speaker 1 (16:37):
All right, man, this is a.
Speaker 2 (16:39):
Question that has come through on our Instagram that is
going to resonate with a lot of people, and I
have very firm thoughts on it, and I'll be we
haven't briefed each other before this chat, so I'll be
interested to see what you've got to say. So the
question was very specific about fasting and was the five
and two diet better or superior to a sixteen eight?
Speaker 1 (17:01):
So a little bit about ground, you.
Speaker 2 (17:02):
Know, I want to say, five years ago, sort of
fasting became the latest and greatest in the world of nutrition,
and it came out that having some low calorie days,
and specifically the five to two, which was based on
some studies to show that if you have a couple
of days of nonconsecutive five hundred cow six hundred cowl
for male intake, which is not a lot of foodlyan
five hundred calories, it's like a boiled egg, a coffee,
(17:23):
a salad, and some vegetables like really slashing down intake
has metabolic benefits which include a better insulin inflammation variables
like cholesterol, blood pressure, and also indirectly related to slower
but some sustainable weight loss about a kilo or to
a month for people who overweight. And then off the
back of that, the weight loss industry went crazy and
(17:44):
anyone who could write a book on diets and fasting thought, great,
this is my inn and all started writing about intimate
and fasting. And so what evolved from that was a
secondary model called the sixteen eight, which proposed if you
have sixteen hours a day without food, or eat all
your calories within an eight hour period, so for example,
delaying the first meal of the day until ten or twelve,
and then having a small afternoon snack and dinner. That
(18:07):
extended fasting period was extremely beneficial metabolically. Now, indeed, there
is evidence to show that longer periods are fasting like
sixteen hours does somewhat reset those hormones. But the first
thing I want to say about it is that neither
of those regimes were designed for weight loss. Weight loss
was a secondary benefit off the back of a reduction
in calorie intake and a metabolic boost to the cell
(18:29):
if you're looking at the five to two or as
basically reducing overall calorie intake, because people tend to eat
less if they're eating just for a fewer number of
hours each day. In my experience, leanne a sixteen to
eight works initially, particularly for overweight people. They'll get a
couple of kilos off when they start not having breakfast
or skipping a meal in the morning, and then that's it.
(18:51):
It doesn't see further weight loss over time. And as such,
I think myself that the negative benefits associated with delaying
the first meal of the day, particularly for my women,
outweighs any negatives. Because the real research on intermittent fasting
was five to two regimes, so I, as a rule
of thumb, don't prescribe a sixteen eight. But I certainly
(19:14):
have a lot of clients who have done it and
it doesn't work anymore. So they're not eating until ten twelve,
one two, and the weight's just stable. They're overweight and
the weight's not shifting anymore.
Speaker 1 (19:24):
What I do do with.
Speaker 2 (19:25):
Some clients is that I find a five to two
can be a very effective model to help people through
a plateau, or be used as a regular buffer to
have a period of lower calorie eating for people who
chronically overeat. So, for example, if I've got a client
who's very social, they love a weekend, they've lost a
few kilos already, and they're sort of looking for something
that's sustainable, and they have big weekends, they eat and
(19:49):
drink a lot, and they have a bit of a
reset day on a Monday where they're happy to perhaps
have a later coffee for breakfast, a suit for lunch,
and a veggie based dish for dinner. I don't count
the calories, but it probably can come down to five, six,
maybe eight hundred. I find that that can be a
very strategic way to give people a little bit of
a metabolic reset, and indeed, I've had clients who have
(20:09):
used it to get one or two kilos a month,
So note a very slow weight loss if they can
successfully do it. But a low calorie day of five
six hundred is very difficult for most people. It can
trigger feelings of deprivation and binge eating, and for anyone
who's not comfortable or feels overly deprived, I would say
it's contraindicated.
Speaker 1 (20:30):
So it tends to work well for.
Speaker 2 (20:31):
Some of my business people who sit down a lot,
they're not overly interested in food and they don't feel
deprived on a five to two. They're sort of happy
to do a light day because it makes them feel
better and it fits in with their lifestyle. But a
lot of my women just really struggle with eating that
few calories, and certainly, no judgment, it's not a model
that I am keen to do myself. So if you
are asking me what's better, absolutely I would say that
(20:54):
if you can do a five to two and it
suits your lifestyle and you don't have feelings of binge
eating because of it, it's a good model for health,
metabolic health and can support some slow weight loss in
the background, and I do not use a sixteen eight.
Speaker 1 (21:09):
But that's my personal clinical opinion.
Speaker 2 (21:11):
I've got dietician friends who are very big in sixteen
eight and each to their own, but that's just my
personal use and preference. Working with the intimate and fasting regimes.
Speaker 3 (21:19):
I also being currently exclusively breastfeeding. One of my meals breakfast,
for example, is easily of a five hundred calories, So
it's definitely not something we recommend any pregnancy or breastfeeding.
So we need to make that point very clear. The
flight to fasting is for healthyish adults, not people undergoing
specific medical conditions like pregnancy or times in their lives
(21:41):
such as breastfeeding where your requirements are higher, and as
Suzi said, not the people with a background of restricted
eating or eating disorders or high requirements such as undergoing
chemotherapy or anything like that. So I have occasionally used
five two for a few of my clients, Susie, but really,
as you said, more of those ones that are more
interly resistant or just a bit older, you know, menopausal,
(22:05):
not moving much, eating out like say wine, that sort
of thing. But as you said, it's very difficult to
stick to, and I will say that I probably am
the opposite to you that I prefer sixteen eight. I
just find that it's a little bit easier to stick to.
It works well for my clients. But I will say
I don't use it in the fact that I get
my clients to fast every day as per the sixteen
(22:27):
eight protocol. What I do is I use it more
for my social aspect that if they are eating out,
we might make the you know, skip a bit of breakfast,
have an earlier lunch, but it's more hearty and then
a more of a hearty dinner. So it's not a
free for all. I say, right, skip breakfast, have a
light lunch, then go out to dinner and have whatever
the heck you want. It is really still very prescriptive
(22:49):
in terms of what we get them to have for
dinner as well. So they do get great but loss
results from that perspective, But we do sort of get
them to eat more within that window because I find
that a lot of clients and myself, I've experienced this
in the past where I've dabbled with a bit of
sixty and eight fasting. Once you start eating, like you
have your first meal of the day that tends to
drive longer. So a lot of my clients say, if
(23:11):
I wake up but I have breakfast at six am,
I'm hungry again by eight. Then I need a snack
at ten, and then I'm hungry again by twelve. But
if they can delay breakfast till nine, ten eleven o'clock,
then that hunger is like, it's nowhere near as bad
as what it is if they start eating at six am.
So for my really hungry clients, I do tend to
delay breakfast a little bit because it seems to work
(23:33):
well in terms of creating that deficit overall. But I
will say I don't use it a lot. But if
I did use one as a preference to another, I
personally would use sixteen eight over five to two because
I find that the compliance for my type of clients
is a little bit better. Well, I think we need
to appreciate as well that we both see different client
tell as well, So it really comes down to what's
going to work better for the individual. But I think
(23:54):
a really interesting discussion. I think you're right the clinical
research probably supports the five two for better results more
so than the sixteen eight.
Speaker 2 (24:02):
Yeah, and I should say I do use that sort
of strategy sometimes of buffering meal times one hundred percent,
And you're right. My clientele are generally women over the
age of forty who are overweight wanting to lose twenty
plus kilos, and I've often had a long history of
dieting and have often been delaying that first meal for
several months, if not years, And one of the strategies
(24:24):
or things I need to do with them is rehab
their metabolism and get them hungry in the morning.
Speaker 1 (24:28):
Whereas you know Leeann, generally.
Speaker 2 (24:29):
It's safe to see your clientele is a little bit younger,
very active, and generally on much higher energy demand. So
it's a case also of different strokes for different folk
and also using different strategies at different times. But if
you're looking at it purely as from a dietary perspective
and what the evidence shows, certainly it's the five to
two where the research was And whilst we may use
sixteen eight as a strategy, it's certainly not a program
(24:51):
we would generally use for long term weight loss, as
opposed to an occasional strategy to buffer or you know,
even out calorie intake. Al rightly, and well, that takes
with how do you feel you've had like a few
weeks off, We've had a few weeks off.
Speaker 1 (25:05):
We're back behind the mic. I feel hungry, no hiccups,
feel hungry.
Speaker 2 (25:10):
Leanna and I should also tell you that we've got
a little bit of a book project in the works,
and we both realized that we're going to have to
do a photo shoot in about three months, and we're
both freaking out a bit about that. So you'll hear
firsthand from us how we are going about getting our
own selves back in shape, poorly and after having a
baby with me, after being a twin mother for eight years.
Speaker 1 (25:27):
So don't worry, You're not on your own out there.
Speaker 2 (25:29):
We're in here with you, and we'll keep you posted
on our progress.
Speaker 3 (25:33):
Last goodness, how we're doing our own fat loss journeys
at the moment.
Speaker 1 (25:37):
I've joined the gym. It's what happening.
Speaker 2 (25:38):
Leanne's got a what is that ridiculous bike thing you've got?
Speaker 3 (25:42):
It's they call it an air bike. It's great. Oh man,
the full body burn. I tell you five ten minutes,
I'm dead. I'm right.
Speaker 1 (25:50):
So listeners, we're there with you.
Speaker 2 (25:51):
Don't worry, we feel you, and yeah, we're going to
see you back on Wednesday for our midweek motivational episode,
and also watch out because we're going to have a
special episode drop in the very near future to release
our new Snack Guide.
Speaker 1 (26:04):
So have a good week, you guys.
Speaker 3 (26:05):
Week
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