Do you know how many calories you need or how many of the body actually needs? Do we eat far too many? Or should we consuming all of our calories for survival mode only? This week, Rebel Wilson has had a lot to say about calories in the media, and as it turns out, we have a lot to say about her claims as well. Hi, I'm Leanne Ward and I'm Suzzi Burrow and welcome to the Nutrition Catch, the bi weekly podcast that keeps you up to date on everything that you need to know in the world of nutrition as well as calories. Today we dive deeper into using Ozenbeak to support weight loss and discuss the pros and cons of this drug, and our listener question is one for all the runners out there, particularly if you like longer distance running. But to kick us off today, Susie, there was a very interesting article in the Daily Mail from an Aussie actress who I quite like Rebel Wilson, but after reading this some of her articles and comments around calories, I have to say I'm not really a fan. So essentially the headline of the media article was Rebel Wilson claims that people only need to eat six hundred calories a day after following a week long detox at a retreat. So I have quite a lot to say about this, so bear with me. But we do know that in the past year or so, Rebel Wilson has lost quite a lot of weight. I think it's been documented about thirty kilos to date, so she's lost a lot. So why she's going and checking herself into a detox facility is beyond me. But apparently this detox facility in Austria taught Rebel Wilson that she only needed to consume six hundred calories a day and it was more than enough as opposed to what most people feel about. Fifteen hundred to two thousand calories is what most people think that they need. However, the comments were met with quite a lot of backlash. As you can imagine, like six hundred calories a day, most toddlers eat more than that, most small children eat more than that. Adults, certainly from a metabolic perspective, need to be eating more than that. So the comments are met with quite a lot of backlash.

Do you know how many calories you need or how many of the body actually needs? Do we eat far too many? Or should we consuming all of our calories for survival mode only? This week, Rebel Wilson has had a lot to say about calories in the media, and as it turns out, we have a lot to say about her claims as well. Hi, I'm Leanne Ward and I'm Suzzi Burrow and welcome to the Nutrition Catch, the bi weekly podcast that keeps you up to date on everything that you need to know in the world of nutrition as well as calories. Today we dive deeper into using Ozenbeak to support weight loss and discuss the pros and cons of this drug, and our listener question is one for all the runners out there, particularly if you like longer distance running. But to kick us off today, Susie, there was a very interesting article in the Daily Mail from an Aussie actress who I quite like Rebel Wilson, but after reading this some of her articles and comments around calories, I have to say I'm not really a fan. So essentially the headline of the media article was Rebel Wilson claims that people only need to eat six hundred calories a day after following a week long detox at a retreat. So I have quite a lot to say about this, so bear with me. But we do know that in the past year or so, Rebel Wilson has lost quite a lot of weight. I think it's been documented about thirty kilos to date, so she's lost a lot. So why she's going and checking herself into a detox facility is beyond me. But apparently this detox facility in Austria taught Rebel Wilson that she only needed to consume six hundred calories a day and it was more than enough as opposed to what most people feel about. Fifteen hundred to two thousand calories is what most people think that they need. However, the comments were met with quite a lot of backlash. As you can imagine, like six hundred calories a day, most toddlers eat more than that, most small children eat more than that. Adults, certainly from a metabolic perspective, need to be eating more than that. So the comments are met with quite a lot of backlash.

And then she did.

And then she did.

Clarify that this was for detox purposes only and she doesn't calory count within her daily routine. So I don't like how this some you know, really specific quotes in this article, and Ian Rebel said, I just actually completed a program where I learned all about food and they taught me that I actually don't need as many calories as you think. And I just think this is really important as to like where you get your advice from. Just because you check into what I'm Machininity is going to be a very very expensive medical spa and retreat in Austria, doesn't mean that the advice that they're giving people is evidence based or based on science, which is the scariest part. And then somebody as influencial as her gets online and says that, you know, I don't need to be consuming anywhere near as many calories as what I thought, and consumes roughly what a quarter, a fifth and eighth of what a standard adult should probably consume. So it's pretty scary. And I mean, we don't need to detox either. We have a healthy functioning kidney and liver. The body will do all of the detoxing for us, so there's no reason that we need to detox. We need to cut significant things out of our diet or drop our calories so low they were actually going to do a disservice to our metabolism and long term So I'm not a fan of this. I'm not a fan that she's speaking like it was like medical advice or anything like that, and I think that this article is going to do far more harm than good. So I wanted to call it out and just say, I really hope that none of our listeners, after listening to us for I'm sure quite some time, would ever do anything like this at all. But I just think it's crazy how in twenty twenty three it's still being spoken about and publicized on like the front page of the Daily Mail.

Clarify that this was for detox purposes only and she doesn't calory count within her daily routine. So I don't like how this some you know, really specific quotes in this article, and Ian Rebel said, I just actually completed a program where I learned all about food and they taught me that I actually don't need as many calories as you think. And I just think this is really important as to like where you get your advice from. Just because you check into what I'm Machininity is going to be a very very expensive medical spa and retreat in Austria, doesn't mean that the advice that they're giving people is evidence based or based on science, which is the scariest part. And then somebody as influencial as her gets online and says that, you know, I don't need to be consuming anywhere near as many calories as what I thought, and consumes roughly what a quarter, a fifth and eighth of what a standard adult should probably consume. So it's pretty scary. And I mean, we don't need to detox either. We have a healthy functioning kidney and liver. The body will do all of the detoxing for us, so there's no reason that we need to detox. We need to cut significant things out of our diet or drop our calories so low they were actually going to do a disservice to our metabolism and long term So I'm not a fan of this. I'm not a fan that she's speaking like it was like medical advice or anything like that, and I think that this article is going to do far more harm than good. So I wanted to call it out and just say, I really hope that none of our listeners, after listening to us for I'm sure quite some time, would ever do anything like this at all. But I just think it's crazy how in twenty twenty three it's still being spoken about and publicized on like the front page of the Daily Mail.

True, I'm like you, I have a fair bit to say and to be honest, so I don't disagree with her that we need far more, far less calories when we think.

True, I'm like you, I have a fair bit to say and to be honest, so I don't disagree with her that we need far more, far less calories when we think.

I kind of agree with that.

I kind of agree with that.

But giving a specific measure of a grossly inadequate calorie intake of six hundred per day is highly irresponsible. You know how I feel about the eight hundred calorie diets for a start, let alone six hundred. So to give our listeners an idea of what six hundred calories is, let's just double check the massly and just run your eye over this. But it would be an egg in the morning and maybe a small coffee. It would be a plane salad for lunch, maybe with a small fifty grand piece of chicken breast, and it would be a veggie suit for dinner. Like we are talking about a very very small amount of food. Now, someone who is literally in a coma in the hospital, lying down at a bare minimum will need a thousand, probably closer to twelve hundred calories, So that is less than a half. It's basically would be severe starvation. And indeed, diets like the hCG diet is five hundred calories. Of course, we've spoken before about the eight hundred calorie plants bruced around the world, and I have nothing but issues with them, because people who are able to follow them or restrict calories to that extent inevitably lose the significant out of muscle mass as soon as they eat normally. Again, they tend to binge eat. It's not sustainable for the average person because most importantly, and it forgets that people like to eat, and it's okay to nourish your body and enjoy food and not be kind of constantly restrict and eat to the level. So, you know, I think it's highly highly irresponsible and really important that people know that calories are about fueling and nourishing the body to do what it's meant to do. And when colories are grossly inadequate, you are not getting the key nutrients. You'll be wasting muscle mass, which is our metabolically active tissue. Inevitably when clients are actively restricting calories, and we've spoken about that in terms of general restriction of just you know, twelve fourteen hundred, the mind games that can play when people feel deprived, particularly when they've had a lifelong relationship with diets and restriction, and as I said, it just constantly makes people feel guilty about eating. That's what I took from her article that we should all feel guilty about eating it all, and if you want to eat more than six hundred, you're just a pig and should feel bad about it. So I think it's you know, of course people click on it because it does well online, but just six No one can survive on six hundred calories, and overtime metabolic rate will reduce. And yeah, I think it's a really really negative issue and it's really disappointing to be honest, to see someone who's not qualified giving such specific information. Now in defense of her she may have been misquoted. You know, we can't always trust media organizations to be claiming exactly what was set, but certainly anything that's advising people that we only need six hundred calories a day is scientifically incorrect and dangerous. I think for the bulk of people, and I think in my first comment, I find people have difficulty coming back from two thousand calories a day. You know, in a previous episode, we just talked about how a standard uber eats well fourteen hundred galleries. Like, I find most of my clients really struggle. They might be able to do low calorie or even calorie controlled at twelve fourteen hundred for a day or two, but most of us struggle to keep it control in a life in which there's a lot of food and large portions and alcohol and all the things, because human beings do get great amount of satisfaction from eating and food. So yeah, I'm with you. It's a really bad message. And yeah, any diet for me that's less than even a thousand, twelve hundred calories certainly for the women that I'm working with. They need their energylyan they are busy people, and they need to nourish their body certainly.

But giving a specific measure of a grossly inadequate calorie intake of six hundred per day is highly irresponsible. You know how I feel about the eight hundred calorie diets for a start, let alone six hundred. So to give our listeners an idea of what six hundred calories is, let's just double check the massly and just run your eye over this. But it would be an egg in the morning and maybe a small coffee. It would be a plane salad for lunch, maybe with a small fifty grand piece of chicken breast, and it would be a veggie suit for dinner. Like we are talking about a very very small amount of food. Now, someone who is literally in a coma in the hospital, lying down at a bare minimum will need a thousand, probably closer to twelve hundred calories, So that is less than a half. It's basically would be severe starvation. And indeed, diets like the hCG diet is five hundred calories. Of course, we've spoken before about the eight hundred calorie plants bruced around the world, and I have nothing but issues with them, because people who are able to follow them or restrict calories to that extent inevitably lose the significant out of muscle mass as soon as they eat normally. Again, they tend to binge eat. It's not sustainable for the average person because most importantly, and it forgets that people like to eat, and it's okay to nourish your body and enjoy food and not be kind of constantly restrict and eat to the level. So, you know, I think it's highly highly irresponsible and really important that people know that calories are about fueling and nourishing the body to do what it's meant to do. And when colories are grossly inadequate, you are not getting the key nutrients. You'll be wasting muscle mass, which is our metabolically active tissue. Inevitably when clients are actively restricting calories, and we've spoken about that in terms of general restriction of just you know, twelve fourteen hundred, the mind games that can play when people feel deprived, particularly when they've had a lifelong relationship with diets and restriction, and as I said, it just constantly makes people feel guilty about eating. That's what I took from her article that we should all feel guilty about eating it all, and if you want to eat more than six hundred, you're just a pig and should feel bad about it. So I think it's you know, of course people click on it because it does well online, but just six No one can survive on six hundred calories, and overtime metabolic rate will reduce. And yeah, I think it's a really really negative issue and it's really disappointing to be honest, to see someone who's not qualified giving such specific information. Now in defense of her she may have been misquoted. You know, we can't always trust media organizations to be claiming exactly what was set, but certainly anything that's advising people that we only need six hundred calories a day is scientifically incorrect and dangerous. I think for the bulk of people, and I think in my first comment, I find people have difficulty coming back from two thousand calories a day. You know, in a previous episode, we just talked about how a standard uber eats well fourteen hundred galleries. Like, I find most of my clients really struggle. They might be able to do low calorie or even calorie controlled at twelve fourteen hundred for a day or two, but most of us struggle to keep it control in a life in which there's a lot of food and large portions and alcohol and all the things, because human beings do get great amount of satisfaction from eating and food. So yeah, I'm with you. It's a really bad message. And yeah, any diet for me that's less than even a thousand, twelve hundred calories certainly for the women that I'm working with. They need their energylyan they are busy people, and they need to nourish their body certainly.

And I mean, maybe that's why they check you into it. You know, I don't know how many days it is, but you know, a medical spa retreat because there's literally nothing else on officue. So because I really don't think that most people could stick to anywhere close to six hundred calories, myself included, i'd sneeze and inhale six hundred calories and a heartbeat. But I think the funny part about this article, well not the funny part, but the serious part about this article I could, I should probably say, is that Wilson was quoted saying that she has some quite bad habits around eating, and she admitted that she was a bit of an emotional eater, with her cheap food being ice cream. So she struggles with emotional eating. And I just think that's one way to really make that so much worse is when you restrict yourself so much more. A lot of the non hungry and the emotional eating tends to be ten times more. So I feel like when we're putting such low calorie advice out there in the public. It's only going to feel things like disordered eating. So we love your rebel, but it's a not from us on the nutrition cash.

And I mean, maybe that's why they check you into it. You know, I don't know how many days it is, but you know, a medical spa retreat because there's literally nothing else on officue. So because I really don't think that most people could stick to anywhere close to six hundred calories, myself included, i'd sneeze and inhale six hundred calories and a heartbeat. But I think the funny part about this article, well not the funny part, but the serious part about this article I could, I should probably say, is that Wilson was quoted saying that she has some quite bad habits around eating, and she admitted that she was a bit of an emotional eater, with her cheap food being ice cream. So she struggles with emotional eating. And I just think that's one way to really make that so much worse is when you restrict yourself so much more. A lot of the non hungry and the emotional eating tends to be ten times more. So I feel like when we're putting such low calorie advice out there in the public. It's only going to feel things like disordered eating. So we love your rebel, but it's a not from us on the nutrition cash.

I'm sorry.

I'm sorry.

All right.

All right.

Well, it leads into our next topic of the weekly and it's not unrelated because if anyone has a history of type two diabetes or instam resistance, or had been previously prescribed or suggested that the medication ozen Peak may be an option for them, you may have noticed it's pretty freely available now. It sort of went from having no availability back in February March and then every second client is talking about it, they might have it now. The first thing I will say is that ozen Peak and the semi glue tide group of drugs which concludes were GOV are very specific medications. So they're actually not weight loss medications. They are glucose regulation medications, and we're originally designed for people who had type two diabetes or glucose regulation issues. So this is the group of people whose blood glucose levels are elevated. They might have diabetes, they might have prediabetes. And this new class of medication is revolutionary because it encourages the pancreas to produce more insulince, so targeting one of the underlying problems leading to diabetes and secondary has a very strong appetite andhbitry effect through the molecule itself, so it works in two ways. So that is very different to met Foreman, which is a medication that works in the cell as opposed to encouraging the pancreas to work harder, so really change diabetes management and even insulin resistant management. The reason that they work and are associated with weight loss is the appetite and hibertry effect is most for most people very strong. So if you're someone who secondary to insulin resistance or PCOS is constantly hungry and really struggles to stick to a calorie controlled diet because you're constantly feeling like you're not satisfied and searching for food, and anyone listening who has that issue will straight away resonate because it's a very distinct, just unsatisfied feeling. And basically these medications they make you not hungry at all, you don't want to think about food, but also they may even cause a bit like a morning sickness nausea, so they really turn you off eating for one of a better description, which is there's pros and clons to that. Now, lean for every one client of mine who has been on oz and peak, I would have three or four for whom it does not work. And I just wrote an article about this on news dot com dot au. And the reason that it doesn't work, there's probably what we'll find is there's genetic differences in some people and for those people it may not just work.

Well, it leads into our next topic of the weekly and it's not unrelated because if anyone has a history of type two diabetes or instam resistance, or had been previously prescribed or suggested that the medication ozen Peak may be an option for them, you may have noticed it's pretty freely available now. It sort of went from having no availability back in February March and then every second client is talking about it, they might have it now. The first thing I will say is that ozen Peak and the semi glue tide group of drugs which concludes were GOV are very specific medications. So they're actually not weight loss medications. They are glucose regulation medications, and we're originally designed for people who had type two diabetes or glucose regulation issues. So this is the group of people whose blood glucose levels are elevated. They might have diabetes, they might have prediabetes. And this new class of medication is revolutionary because it encourages the pancreas to produce more insulince, so targeting one of the underlying problems leading to diabetes and secondary has a very strong appetite andhbitry effect through the molecule itself, so it works in two ways. So that is very different to met Foreman, which is a medication that works in the cell as opposed to encouraging the pancreas to work harder, so really change diabetes management and even insulin resistant management. The reason that they work and are associated with weight loss is the appetite and hibertry effect is most for most people very strong. So if you're someone who secondary to insulin resistance or PCOS is constantly hungry and really struggles to stick to a calorie controlled diet because you're constantly feeling like you're not satisfied and searching for food, and anyone listening who has that issue will straight away resonate because it's a very distinct, just unsatisfied feeling. And basically these medications they make you not hungry at all, you don't want to think about food, but also they may even cause a bit like a morning sickness nausea, so they really turn you off eating for one of a better description, which is there's pros and clons to that. Now, lean for every one client of mine who has been on oz and peak, I would have three or four for whom it does not work. And I just wrote an article about this on news dot com dot au. And the reason that it doesn't work, there's probably what we'll find is there's genetic differences in some people and for those people it may not just work.

Because that happens with medication. It works for some people not for others.

Because that happens with medication. It works for some people not for others.

So I think we will find that and it will become more specific as we advance in these medications. But if you are a client who eats through regardless, So for example, the typical client on ozen peak a low dose point two five, very low, and I prefer to start clients low and then use dart and exercise with them, will have their appetite smashed by I reckon about half. My average client would be eating about a thousand calories.

So I think we will find that and it will become more specific as we advance in these medications. But if you are a client who eats through regardless, So for example, the typical client on ozen peak a low dose point two five, very low, and I prefer to start clients low and then use dart and exercise with them, will have their appetite smashed by I reckon about half. My average client would be eating about a thousand calories.

Now that's not a.

Now that's not a.

Prescription that is purely responding to the appetite and hebitsary effect of the ozen peak. It's doing its job basically, so all of a sudden they can be diet compliant.

Prescription that is purely responding to the appetite and hebitsary effect of the ozen peak. It's doing its job basically, so all of a sudden they can be diet compliant.

They can eat a very tight, calorie controlled diet.

They can eat a very tight, calorie controlled diet.

We really focus on it being high in protein, which is really important. If you're on ozin Peak, you work with a dietician to maximize its benefits, and you basically exercise to improve metabolic efficiency, so you improve your body's ability to burn calories long term. But people who get the script online they might not have pre diabetes or sugar regulation issues. They just want it follow the weight loss effects, and certainly the es and suburb the Sydney it's rife.

We really focus on it being high in protein, which is really important. If you're on ozin Peak, you work with a dietician to maximize its benefits, and you basically exercise to improve metabolic efficiency, so you improve your body's ability to burn calories long term. But people who get the script online they might not have pre diabetes or sugar regulation issues. They just want it follow the weight loss effects, and certainly the es and suburb the Sydney it's rife.

So they take the medication.

So they take the medication.

They don't improve their exercise, so they're not improving metabolic efficiency. They don't eat for a while, but then they still go out on the weekend and binge wines, fast food restaurant meals, and so whilst they might lose a little bit of weight, it's not the twenty thirty kilos that actually want to lose because they haven't improved their underlying habits. And then they say the ozen Peak doesn't work, or they keep putting the dose up.

They don't improve their exercise, so they're not improving metabolic efficiency. They don't eat for a while, but then they still go out on the weekend and binge wines, fast food restaurant meals, and so whilst they might lose a little bit of weight, it's not the twenty thirty kilos that actually want to lose because they haven't improved their underlying habits. And then they say the ozen Peak doesn't work, or they keep putting the dose up.

It's not targeting the issue.

It's not targeting the issue.

To get the most out of ozen Peak, you have to commit just as equally to diet and exercised one to make sure you're not losing a huge amount of muscle mass, which is the other issue with losing weight quickly. You will absolutely be wasting muscle mass and fat mass, so you look saggy and you won't become metabolically fitched. So you'll lose the weight, but as soon as you eat normally again, you'll put it all back on plus some because you're actually I don't want to swear badly on here, but it's really stuffing around with your metabolism long term.

To get the most out of ozen Peak, you have to commit just as equally to diet and exercised one to make sure you're not losing a huge amount of muscle mass, which is the other issue with losing weight quickly. You will absolutely be wasting muscle mass and fat mass, so you look saggy and you won't become metabolically fitched. So you'll lose the weight, but as soon as you eat normally again, you'll put it all back on plus some because you're actually I don't want to swear badly on here, but it's really stuffing around with your metabolism long term.

And I see it.

And I see it.

I see all these saggy people and they've lost all the weight, but they've lost a huge amount of muscle mass, and then they can't keep losing weight or the weight goes on back quickly because you can't take ozen Peak forever. There's risks associated with that, you know. I've got some GPS checking thyroids every six weeks on ozen Peak. We've got to be really careful with these medications. There's always pros and cons, so I am a fan of them for the right kind of client, and I've got a beautiful case study of this coming up where I really show the right client.

I see all these saggy people and they've lost all the weight, but they've lost a huge amount of muscle mass, and then they can't keep losing weight or the weight goes on back quickly because you can't take ozen Peak forever. There's risks associated with that, you know. I've got some GPS checking thyroids every six weeks on ozen Peak. We've got to be really careful with these medications. There's always pros and cons, so I am a fan of them for the right kind of client, and I've got a beautiful case study of this coming up where I really show the right client.

It's a godsend.

It's a godsend.

But for people using it without making sure their protein intake is adequate, without managing their calories, without increasing their activity, it's going.

But for people using it without making sure their protein intake is adequate, without managing their calories, without increasing their activity, it's going.

To do more harm than good long term.

To do more harm than good long term.

And as I said, for every one client who has worked beautifully, I reckon, I've got three or four who does it doesn't work because they eat anyway, it doesn't matter, they're not hungry, they still eat their lunch because they're cue to eat. They're scared not to eat. They don't like the feeling of not eating. So it's complicated, but it can be really successful for some, but not for everyone. And it's not inexpensively and like it's a big commitment, So if you're going to commit to it, you want to make sure you're really committing to diet and exercise. And I'm on one of the oz and Peak chat groups on Facebook, and I reckon again, for everyone who's successful, there's three or four complaining it doesn't work, because I guarantee you they have not looked at their diet exercise and they're just wanting it to be that magic pill, and there is always no such thing.

And as I said, for every one client who has worked beautifully, I reckon, I've got three or four who does it doesn't work because they eat anyway, it doesn't matter, they're not hungry, they still eat their lunch because they're cue to eat. They're scared not to eat. They don't like the feeling of not eating. So it's complicated, but it can be really successful for some, but not for everyone. And it's not inexpensively and like it's a big commitment, So if you're going to commit to it, you want to make sure you're really committing to diet and exercise. And I'm on one of the oz and Peak chat groups on Facebook, and I reckon again, for everyone who's successful, there's three or four complaining it doesn't work, because I guarantee you they have not looked at their diet exercise and they're just wanting it to be that magic pill, and there is always no such thing.

So if you want to use it, you've got to use it with.

So if you want to use it, you've got to use it with.

Lifestyle change or eventually it will stop working at a bit complete waste of money, and I promise you you'll gain more weight and it will be harder next time to get it off because you've mucked around with your metabolism. Have you had many clients with it, because I see them all the time, but you don't see any now, is all I think?

Lifestyle change or eventually it will stop working at a bit complete waste of money, and I promise you you'll gain more weight and it will be harder next time to get it off because you've mucked around with your metabolism. Have you had many clients with it, because I see them all the time, but you don't see any now, is all I think?

As my clients are, I don't know. Potentially a little bit Therenger, I don't know. Resistency.

As my clients are, I don't know. Potentially a little bit Therenger, I don't know. Resistency.

Yeah, they all come to me, come on, come on, We're ready to see you and sort you out with the open bank. But you've got to work with the dietys shit or as I said, it would do more harm than good.

Yeah, they all come to me, come on, come on, We're ready to see you and sort you out with the open bank. But you've got to work with the dietys shit or as I said, it would do more harm than good.

And this affects me pretty nasty too. But it's trending all you know, All online celebrities are taking it. They're saying they're not, but they really are. Yes, it's a huge range of issues, isn't there.

And this affects me pretty nasty too. But it's trending all you know, All online celebrities are taking it. They're saying they're not, but they really are. Yes, it's a huge range of issues, isn't there.

I have concerns, Leanne, because it's working on an organ like it's stimulating the pancreas now for someone who is on the verge of getting type two diabetes, and it's going to stop diabetes. Fantastic, but just overworking your pancreas. When you don't have that, I have concerns, like I wouldn't want to be targeting an organ unless I really had to. Let's just physiologically, like you know what I mean, we should be playing with some of that stuff. You are targeting an organ to work as harder. Now there are risks, you know what I mean? There are risks. So if the pros outweigh the cons. But unless you really needed to use it like anything, I wouldn't be I wouldn't be using it because you're basically targeting an organ, like you don't want to wreck your organs.

I have concerns, Leanne, because it's working on an organ like it's stimulating the pancreas now for someone who is on the verge of getting type two diabetes, and it's going to stop diabetes. Fantastic, but just overworking your pancreas. When you don't have that, I have concerns, like I wouldn't want to be targeting an organ unless I really had to. Let's just physiologically, like you know what I mean, we should be playing with some of that stuff. You are targeting an organ to work as harder. Now there are risks, you know what I mean? There are risks. So if the pros outweigh the cons. But unless you really needed to use it like anything, I wouldn't be I wouldn't be using it because you're basically targeting an organ, like you don't want to wreck your organs.

It's complicated and as.

It's complicated and as.

I said, I've got some GPS checking diros every six weeks, So you've got to be careful with this stuff. When you start to play with organs, etc. It's a big deal and it's a big decision, and you don't want to take it lightly, and you want to go in one hundred percent committed to use it as it was meant to and then ween off. That's why I'm so against putting the dose up and up and ut what for You're just overstimulating the pancreas. Where's the endpoint? So yeah, I think the more we talk about it, the better.

I said, I've got some GPS checking diros every six weeks, So you've got to be careful with this stuff. When you start to play with organs, etc. It's a big deal and it's a big decision, and you don't want to take it lightly, and you want to go in one hundred percent committed to use it as it was meant to and then ween off. That's why I'm so against putting the dose up and up and ut what for You're just overstimulating the pancreas. Where's the endpoint? So yeah, I think the more we talk about it, the better.

Yeah, I totally agree, and I think that a lot of people don't actually understand the basics of how it works, and I think it's just promoted online for the appetites suppressions. So I think a lot of people are being like, oh, great, I'll take this druggle to help with weight lass because I won't feel hungry. But as you mentioned earlier, it can actually like if you eat through that, it's not gonna work. And if you don't have the insulin resistance that's needed for the drug to work properly, it's not gonna work. It may work from an appetite it's a present perspective, but it's not actually healthy long term, and you're not taking it in the right manner either. So lots of really important points that you know, a lot of social media are failing to report on, all right, And then that leads us into our final segment of the show, Susie, where we look for listener questions generally through our Instagram, So people send through a lot of questions and if you have sent through questions, we haven't gotten to them. We do apologize, but we I'm gonna say Susie get probably fifty to one hundred questions every week, so a lot of them are quite specific, a lot of them are quite personalized, Like we can't actually provide personalized nutrition advice in our Instagram dms obviously, so we sort of take a couple of broader questions that we think might help the most people, and there's sort of ones we work on. So there was an interesting one this week talking about what to eat on a longer run. So a lady was preparing for a marathon and wanted to know what she should be eating for longer ruts. The first thing I would say is absolutely booking with a sports side titian. If you're considering a marathon. People have died from marathons from not training and fueling and hydrating appropriately. It's worst case scenario, but it's a serious thing. So you need to take your nutrition and your hydration and your recovery seriously, particularly at that distance of running, particularly if it's like an ultra marathon or something like that. So I would absolutely say get some personalized advice in terms of you're nutrition and hydration strategies, but for longer distances, So if we're talking half marathons or longer, So you know, anything above sort of that twenty kilometer mark, you need to think about your nutrition in the one to two days leading up to the event. So a lot of people will carb load the night before. They'll have a big, higher carb meal like a big pasta or a big zotto or something like that, because the carbohydrates are then stored in your muscles, and your muscles use that glycogen stores for the energy throughout the race. But there's only a certain amount of carbs that we can store in our muscles. So generally speaking, anything over about that sixty to ninety minute mark, if you're.

Yeah, I totally agree, and I think that a lot of people don't actually understand the basics of how it works, and I think it's just promoted online for the appetites suppressions. So I think a lot of people are being like, oh, great, I'll take this druggle to help with weight lass because I won't feel hungry. But as you mentioned earlier, it can actually like if you eat through that, it's not gonna work. And if you don't have the insulin resistance that's needed for the drug to work properly, it's not gonna work. It may work from an appetite it's a present perspective, but it's not actually healthy long term, and you're not taking it in the right manner either. So lots of really important points that you know, a lot of social media are failing to report on, all right, And then that leads us into our final segment of the show, Susie, where we look for listener questions generally through our Instagram, So people send through a lot of questions and if you have sent through questions, we haven't gotten to them. We do apologize, but we I'm gonna say Susie get probably fifty to one hundred questions every week, so a lot of them are quite specific, a lot of them are quite personalized, Like we can't actually provide personalized nutrition advice in our Instagram dms obviously, so we sort of take a couple of broader questions that we think might help the most people, and there's sort of ones we work on. So there was an interesting one this week talking about what to eat on a longer run. So a lady was preparing for a marathon and wanted to know what she should be eating for longer ruts. The first thing I would say is absolutely booking with a sports side titian. If you're considering a marathon. People have died from marathons from not training and fueling and hydrating appropriately. It's worst case scenario, but it's a serious thing. So you need to take your nutrition and your hydration and your recovery seriously, particularly at that distance of running, particularly if it's like an ultra marathon or something like that. So I would absolutely say get some personalized advice in terms of you're nutrition and hydration strategies, but for longer distances, So if we're talking half marathons or longer, So you know, anything above sort of that twenty kilometer mark, you need to think about your nutrition in the one to two days leading up to the event. So a lot of people will carb load the night before. They'll have a big, higher carb meal like a big pasta or a big zotto or something like that, because the carbohydrates are then stored in your muscles, and your muscles use that glycogen stores for the energy throughout the race. But there's only a certain amount of carbs that we can store in our muscles. So generally speaking, anything over about that sixty to ninety minute mark, if you're.

Going to continue to run, if you're tapping.

Going to continue to run, if you're tapping.

Out after ninety minutes, so you're tapping it out after sixty minutes, you may or may not be okay. But most people, generally, if you're still running after that sixty in a ninety minute mark, will need a little top up because the body is kind of depleted its stores of carbohydrate. So thinking about sort of the day leading up to the event, particularly if you have a more sensitive tummy, you would want to reduce the fiber load and reduce the fat load of things. So if you're going to have a big passing meal the night before and carb load, that's great. But if it's going to be a heavy cream, bacon based pasta and you get a little bit of sort of gas show or a little bit of ibs or something like that, it's not going to be a great meal to be running a marathon with the next day. And I had a friend, Zuzi, that signed up for her first marathon and her and her family had tie the night before, and I was like, oh, man, if you'd only just.

Out after ninety minutes, so you're tapping it out after sixty minutes, you may or may not be okay. But most people, generally, if you're still running after that sixty in a ninety minute mark, will need a little top up because the body is kind of depleted its stores of carbohydrate. So thinking about sort of the day leading up to the event, particularly if you have a more sensitive tummy, you would want to reduce the fiber load and reduce the fat load of things. So if you're going to have a big passing meal the night before and carb load, that's great. But if it's going to be a heavy cream, bacon based pasta and you get a little bit of sort of gas show or a little bit of ibs or something like that, it's not going to be a great meal to be running a marathon with the next day. And I had a friend, Zuzi, that signed up for her first marathon and her and her family had tie the night before, and I was like, oh, man, if you'd only just.

Talked to me.

Talked to me.

She had to stop six times in that marathon to either go use a public toilet or just go in the bush somewhere because it just went straight through her.

She had to stop six times in that marathon to either go use a public toilet or just go in the bush somewhere because it just went straight through her.

So it's awful.

So it's awful.

So you don't want to fat, and you definitely don't want anything that's like spicy or fully flavored or anything like that the sort of the day before. I would say, so in early morning race you want to be thinking about you know, some of these marathons can start at you know, six am or even before, so you want to get your nutrition in the night before really have a low fiber, low fat, high carb type meal, and then about one to two hours before the race, you want something light, So a light kind of carbohydrate based snack plus or mine is just a very small amount of fat. So think about like maybe a chocolate flavored milk or a musli bar, a little bit of a peanut butter or honey on toast, maybe a crumpet with a banana, maybe a little bit of cream rice, whatever you tend to tolerate. Don't eat new foods the day before a race. And this is even with training as well. Once you're training, probably past that kind of fifteen kilometer mark, most people who are training for marathons will do one long run a week. That's probably where you would want to have something like a smaller sized snack about one to two hours before you're racing. Now, if you're going for your long run later in the afternoon, you'd probably want a larger, more carb heavy meal about three to five four hours. So it might be a big bowl of pode with some milk and fruit. It might be like a rice or a passa based dish. It might be a big sandwich or a roll with a bit of chicken and just a little bit of light salad, or a big smoothie or something like that which is gonna be really easy tolerated. So basically, the longer you run for the sooner you'll have to kind of top yourself up. Well, not the sooner, but the more you'll have to top yourself up during that race. So you kind of want roughly on average, about thirty to sixty grams of carver hydrate per hour, and this helps to prevent the muscle fatigue. It helps to top you up in terms of the energy that's needed for the race, and it also helps maintain things like cognition as well. If you've ever seen those videos, I remember when I did my sports scitetic degree City, they showed us it must have been like a marathon sponsored by Gatorade or something, because it came up with Gatorade or Powerade as a sponsor, and it was like people who would like the finish line was right there, and these people hadn't fueled appropriately, hadn't eaten appropriately, and it was like they were drunk, like they couldn't It was like they were crawling to the finish line.

So you don't want to fat, and you definitely don't want anything that's like spicy or fully flavored or anything like that the sort of the day before. I would say, so in early morning race you want to be thinking about you know, some of these marathons can start at you know, six am or even before, so you want to get your nutrition in the night before really have a low fiber, low fat, high carb type meal, and then about one to two hours before the race, you want something light, So a light kind of carbohydrate based snack plus or mine is just a very small amount of fat. So think about like maybe a chocolate flavored milk or a musli bar, a little bit of a peanut butter or honey on toast, maybe a crumpet with a banana, maybe a little bit of cream rice, whatever you tend to tolerate. Don't eat new foods the day before a race. And this is even with training as well. Once you're training, probably past that kind of fifteen kilometer mark, most people who are training for marathons will do one long run a week. That's probably where you would want to have something like a smaller sized snack about one to two hours before you're racing. Now, if you're going for your long run later in the afternoon, you'd probably want a larger, more carb heavy meal about three to five four hours. So it might be a big bowl of pode with some milk and fruit. It might be like a rice or a passa based dish. It might be a big sandwich or a roll with a bit of chicken and just a little bit of light salad, or a big smoothie or something like that which is gonna be really easy tolerated. So basically, the longer you run for the sooner you'll have to kind of top yourself up. Well, not the sooner, but the more you'll have to top yourself up during that race. So you kind of want roughly on average, about thirty to sixty grams of carver hydrate per hour, and this helps to prevent the muscle fatigue. It helps to top you up in terms of the energy that's needed for the race, and it also helps maintain things like cognition as well. If you've ever seen those videos, I remember when I did my sports scitetic degree City, they showed us it must have been like a marathon sponsored by Gatorade or something, because it came up with Gatorade or Powerade as a sponsor, and it was like people who would like the finish line was right there, and these people hadn't fueled appropriately, hadn't eaten appropriately, and it was like they were drunk, like they couldn't It was like they were crawling to the finish line.

They were wobble all.

They were wobble all.

Over the place like they just had absolutely nothing left in the tank and whatever their last sort of bar or jel or drink they just obviously couldn't get it down for whatever reason, or they'd skip that last aid station and they were so close to the line yet they just couldn't make it. And that's where things can go horribly wrong, particularly in the later parts of a marathon, where you're so fatigued that actually getting down appropriate nutrition and fluid can be really really difficult. So using things like sports drinks like a proper Gatorade or Powerade or something like that, not the low sugar varieties, like you actually want the sugar in there to provide the carbohydrate, that can be really helpful in the later stages of runs as well. Sure, things like gels and shoes and sports bars can be great, but if you're running a fairly long distance and you're not conditioned to using those things, they can actually be really, really difficult to get down. I have a friend who has been running marathons for a couple of years. In the first few that she did, she never trained with bars and gels, yet her trainer recommended that's what she have in the last fifteen kilometers, and she couldn't get them down and she couldn't finish the race. She just tapped out. Nothing left to give. So it's really important that what you plan on using in your race, you actually train with and make sure you can tolerate as well.

Over the place like they just had absolutely nothing left in the tank and whatever their last sort of bar or jel or drink they just obviously couldn't get it down for whatever reason, or they'd skip that last aid station and they were so close to the line yet they just couldn't make it. And that's where things can go horribly wrong, particularly in the later parts of a marathon, where you're so fatigued that actually getting down appropriate nutrition and fluid can be really really difficult. So using things like sports drinks like a proper Gatorade or Powerade or something like that, not the low sugar varieties, like you actually want the sugar in there to provide the carbohydrate, that can be really helpful in the later stages of runs as well. Sure, things like gels and shoes and sports bars can be great, but if you're running a fairly long distance and you're not conditioned to using those things, they can actually be really, really difficult to get down. I have a friend who has been running marathons for a couple of years. In the first few that she did, she never trained with bars and gels, yet her trainer recommended that's what she have in the last fifteen kilometers, and she couldn't get them down and she couldn't finish the race. She just tapped out. Nothing left to give. So it's really important that what you plan on using in your race, you actually train with and make sure you can tolerate as well.

Yeah, and I think you've described it really well. Even for long chaining runs. Really it's what you've had the night before is going to have the biggest benefit. So making sure that's a higher car meal like a pasta, noodles, you certainly don't want to go meet and veggies if you're about to run twenty k's on Sunday morning, people will differ, you know, if you can't tolerate a slice of toast before you run, and then you get to that sixty to ninety minute mark and you need to top up.

Yeah, and I think you've described it really well. Even for long chaining runs. Really it's what you've had the night before is going to have the biggest benefit. So making sure that's a higher car meal like a pasta, noodles, you certainly don't want to go meet and veggies if you're about to run twenty k's on Sunday morning, people will differ, you know, if you can't tolerate a slice of toast before you run, and then you get to that sixty to ninety minute mark and you need to top up.

Some of my.

Some of my.

Ghoshus will just be something like a sports drink, maybe a plane kind of musically bar quite a process one like a fruit type twist or a fruit roll up. But in my experience with runners, a lot of it is a prep time and you're much better to load up the night before and sort of go light on your tummy unless you get into two three hour runs where you might sort of have factor in a whitebread sandwich as you go.

Ghoshus will just be something like a sports drink, maybe a plane kind of musically bar quite a process one like a fruit type twist or a fruit roll up. But in my experience with runners, a lot of it is a prep time and you're much better to load up the night before and sort of go light on your tummy unless you get into two three hour runs where you might sort of have factor in a whitebread sandwich as you go.

So yeah, it's a lot.

So yeah, it's a lot.

To do with that going in with plenty of fuel on board, and if you can top it up before you run or sort of by the time you get to the ninety minutes, something very light and really sports drinks should get you through unless you're running for another couple of hours.

To do with that going in with plenty of fuel on board, and if you can top it up before you run or sort of by the time you get to the ninety minutes, something very light and really sports drinks should get you through unless you're running for another couple of hours.

Yeah.

Yeah.

Absolutely, And if you're doing things like you know, triathlon, where there's a run log and a swim leg and a bike leg, it's the hardest to get stuff down during the run leg. And obviously you're not going to be eating a musically bike when you're swimming. So the what's the old age saying, Susie nutrition is one on the bike, so make sure you take the opportunity.

Absolutely, And if you're doing things like you know, triathlon, where there's a run log and a swim leg and a bike leg, it's the hardest to get stuff down during the run leg. And obviously you're not going to be eating a musically bike when you're swimming. So the what's the old age saying, Susie nutrition is one on the bike, so make sure you take the opportunity.

I say nutritions and a triathon is one on the bike one hundred.

I say nutritions and a triathon is one on the bike one hundred.

Yeah, we actually take the opportunity on the bike to really be fueling and hydrating appropriately because you just don't have the opportunity obviously in the water, and the opportunity while you're running is very minimal as well. It's a lot harder to get things down. So if you're doing an event where it's a longer duration event and you are doing a combination of some legs, take the opportunity in the bike to really get your nutrition right. And if you are doing a marathon and your plan is to have a couple of lollies or something like that, always take a back up because when you're running in your fatigue, it's so easy to drop your gel or drop your lolly, and if you're only taken one, it can be the difference between you actually finishing the.

Yeah, we actually take the opportunity on the bike to really be fueling and hydrating appropriately because you just don't have the opportunity obviously in the water, and the opportunity while you're running is very minimal as well. It's a lot harder to get things down. So if you're doing an event where it's a longer duration event and you are doing a combination of some legs, take the opportunity in the bike to really get your nutrition right. And if you are doing a marathon and your plan is to have a couple of lollies or something like that, always take a back up because when you're running in your fatigue, it's so easy to drop your gel or drop your lolly, and if you're only taken one, it can be the difference between you actually finishing the.

Race or not.

Race or not.

So a couple of little tips for around runners out there, and that brings us to the end of the Nutrition Couch for another week. If you haven't done so already, we would love if you could subscribe to the podcast, and just in case you missed it, the brand new Periguide is available online at the Nutritioncouch dot com, as is our Takeaway and our product supermarket guide as well. Thanks for listening, have a great week everyone,

So a couple of little tips for around runners out there, and that brings us to the end of the Nutrition Couch for another week. If you haven't done so already, we would love if you could subscribe to the podcast, and just in case you missed it, the brand new Periguide is available online at the Nutritioncouch dot com, as is our Takeaway and our product supermarket guide as well. Thanks for listening, have a great week everyone,