SPEAKER_00 0:01

Hey team, welcome to week four. Can you believe it that we're four weeks in already? I hope you're starting to really begin to feel some of the benefits of prioritizing your nutrition and your training. This week we're staying in the nutrition space, but we're shifting the focus to something most people completely overlook. And it's not about what's on your plate, but it is about what's in your glass. Yes, we spend so much time thinking about what we eat, but how about what we drink? And what we drink tends to fly under the radar. But for a lot of women, that's exactly where some of the hidden calories that are quietly stacking up and slowing progress can be getting in the way. So we need to have a look at those because they could be hindering our results without us realizing it. So this week we're going to shine the light on what's in the glass. Let's get into it. And as you'll see in your health track lesson this week, we're covering three things hydration and liquid calories, the honest truth about alcohol, and how to build snacks that actually work for your goals. And I'd like to start with hydration because I think it's really one of the most misunderstood areas of health right now. Uh, and there's a lot of hype about it in social media. Uh, and it's it is actually a lot more than just drinking water. So here's something most people don't realize but hydration isn't just about how much water you drink. In fact, you can drink two liters of water a day and still just be flushing it out. It really is about whether that water is actually getting into your cells. And that distinction matters because your cells are surrounded by a membrane and water needs electrolytes to cross that membrane effectively. Electrolytes are things like sodium, potassium, and magnesium. And they are essentially the gatekeepers that allow water to hydrate you at a cellular level rather than just passing straight through. So when you're thinking about training and you're sweaty and you're training a lot, often that's where drinking a plain glass of water will not do the trick. We also need to replace the electrolytes that you lost through the training and the sweat. So you've probably seen that this has been getting quite a lot of attention in social media lately, and it really isn't just hype, there is really good science behind it. Um, and it's simple, simple things that you can do to help get the electrolytes back into your water. And that could be as simple as adding a pinch of good quality salt to your water, like Himalayan sea salt, or using a uh low sugar electrolyte product uh that you can put in your water to make your hydration significantly more effective, especially around your workouts. And we do have some more information in that in your health track lesson, so make sure you take a bit of a deep dive into that one. And I want to move now into another cool fact about hydration, and it's something that a lot of people don't realize. But did you know that when you're drinking two liters of water a day, you're actually burning calories at the same time? This is a process called thermogenesis, and it's because your body has to warm that water up to body temperature. So this process of warming the body, uh warming the water that you drink, uh actually burns approximately 100 calories a day if you were to drink two liters of cool water. So that's the equivalent to a 20-minute walk just from staying hydrated. So it's worth keeping that in mind as well that water is is not always just about hydration, it's also having a metabolic effect for you, and it's very important for your cells and for muscle protein synthesis to occur. And then there's also the hunger piece, and that's because thirst and hunger, they s the signals in your body feel remarkably similar. So sometimes before reaching for a snack, try having a big glass of water first and then wait ten minutes. You might find that the craving or the hunger actually subsides and that you weren't hungry, you were actually thirsty. Those of you who struggle to drink enough water because you just don't like the taste, you're not alone and there are genuinely good options. Sometimes amino acids added to your water can give you a little light flavor and also support muscle recovery. Protein water is another great way to boost your daily protein intake while still hitting your fluid goals at the same time. Flavored electrolytes, like I mentioned before, they have that same effect. Just look for ones that are low in sugar. So these things aren't just wellness trends, they are actually evidence-based and they're practical tools that will just help you feel more hydrated and make it easier for you to achieve your hydration goals. Now let's have a chat about liquid calories. This is where a lot of progress can quietly become undone because your liquid choices across the day can either support your goals or they can completely sabotage them. And most people genuinely have no idea which camp they're in. So let's go through the big main ones. Um, coffee. I know that you know none of us want to give up our coffee every day, and and that's okay, but it is about being mindful of what you're adding to your coffee. Because something like a full cream latte, um, that can add about 120 calories to your day. Uh if you were to switch that out for light milk or almond milk, you can significantly reduce that uh down by 60 to 80 calories a day, if not more, depending on how much milk you add. So switching to a long black with just a splash of milk might only give you about 20 calories. Um, that's a hundred calories that you could be saving every single day, and that over time will definitely have uh an impact on how much body fat you're gaining and your ability to lose body fat if you're trying to be in a calorie deficit. Now let's talk about juice because we've all been told that juice is juice is healthy, and yes, it does contain vitamins, but here's what happens when you juice fruit. You remove the fiber, and the fiber is what uh slows down the absorption of sugar, it's what keeps you full and prevents your blood sugar from spiking. So without it, juice is basically just putting sugar into your bloodstream, and it's going to cause you to have a bit of a crash, and it may even leave you feeling hungrier than before. So the calorie count is also worth bearing in mind. Um, and you know, if you think about it, it's actually impossible to sit down and consume eight oranges in one sitting. But when you're having a glass of orange juice, you're basically consuming the the energy density of eight oranges in 30 seconds with no fibre. So it's often quite a lot of calories, can be up to four or five hundred calories with one big glass of orange juice. Uh so always keeping in mind that whole fruit is the better choice when it comes to juice. And another big one is soft drinks, including many of the ones that were marketed as being healthy. They're essentially liquid sugar. The calories are absorbed really rapidly and they offer no nutritional value. They don't even fill you up. So sparkling water with fruit is a great option, perhaps with some mint or a splash of diet cordial to give you a little bit of um taste and satisfaction. Um and then there's the topic, of course, of diet soft drinks. And if that's what's gets you through and helps you to avoid a full sugar version, it's okay. The evidence really doesn't support significant health risks from moderate consumption of diet soft drink. So use it as a tool if that's what's needed. Um just try not to rely on it as a habit for every day. So really the goal is simple. Make water your base as often as possible, hydrate smartly around your training, sometimes perhaps including electrolytes, and make everything else a conscious choice in line with your goals. Now let's chat about alcohol, and I really do want to do this in a way like the same that I would want someone to talk to me about it, honestly and without judgment, because it's really about information here, and it's not about a lecture, because alcohol is part of our life for a lot of us, and I'm not here to tell you that you need to stop it, but I do want you to understand what it's doing to your body so you can make informed choices rather than just hoping for the best. So the calories alone are worth knowing about. As you'll see from the images in your lessons this week, a can of beer has around 150 calories, a small glass of wine can be around 120. A full bottle of wine can be up to six hundred and fifty calories. So a few drinks across a few nights a week can easily add up to nine hundred, even fifteen hundred calories, which can be equivalent to almost a full day's worth of food for some women, with no protein, no fibre, no micronutrients, and zero contribution to your recovery from training. The other thing to really note about alcohol is how it disrupts our sleep significantly. And we know that from week one, when our sleep is deprived, our hormones ghrelin and leptin can become dysregulated. Ghrelin goes up, leptin comes down, so you drink and then you sleep poorly, and you wake up even hungrier with lower energy and reduced willpower because of those hormonal changes as well. So it does compound very quickly. And finally, there's the decision-making piece, the lowered inhibitions, right? The late night food choices, the silly things that we did, the next morning's hangovers and regrets, the skipped training sessions. You know how it goes. So it's not necessarily about cutting out alcohol entirely, unless that's of course your choice, but it is about seeing the full picture and deciding what actually aligns with the future that you want and the goals that you have. Does alcohol support you in the way that you would want it to for the long term? So if you do drink, smarter choices do make a big difference. So look through your health track this week and look at the options. Like things like a shot of vodka with mineral water and lime and mint has significantly more calories and is more hydrating and refreshing than something like um full strength uh soft drink versions of vodka. Uh a lower carb beer, it's also only around 90 calories, and you can also get some low sugar wines these days as well. So small swaps, um, they do add up and they make a real impact over time. Next up, I want to shift the focus and chat a little bit with you about snacking. And this again is where a lot of us can quietly lose momentum or find also a secret weapon when we learn to master our snacks. So, what are we looking for when it comes to a great snack? A great snack does exactly what a great meal does. It gives you protein, fibre, and enough volume to keep you satisfied until your next meal. A snack that doesn't do a snack that doesn't do that just causes your blood sugar to spike and can leave you reaching for something else within an hour. So what does a good snack actually look like? So we're talking about things like protein yogurt with berries, where you're either mixing in some protein, like the casein protein that we sell at the gym, you could mix that into some natural yogurt, um, and that's really gonna boost the amount of protein that's in there and keep you fuller for longer. You could have some berries on there and sprinkle a little bit of granola for some crunch. You could think about corn thins with tuna or beetroot or perhaps cottage cheese and tomato on corn thins with cracked pepper, or a protein smoothie with frozen fruit and a scoop of protein powder. Um the great thing about protein smoothies is that they fill you up with lots of air as well because when you blend them in the blender you get aeration through that smoothie. You can add more or less liquid so that it's either thin like a milkshake or thicker like a thick shake. You can even make it a smoothie bowl by reducing the amount of liquid again and it becomes like a sorbet. Add a little bit of granola again, and you've got a delicious, hydrating, uh nourishing protein-based snack to get you through. Other options that our members enjoy are things like boiled eggs and pre-chopped veggie sticks with a small serving of nuts. Just be mindful that there's not a lot of protein in nuts and there's more fat. But if you're in making sure that you're getting enough protein in your main meals, it's okay if your snacks have slightly less protein. Just make sure they're at least getting fiber, some protein, and low energy carbohydrates. The goal with snacks is to make a good choice as easy as possible. So have some plan, have some access to snacks that you enjoy. Make sure your fridge and your pantry are stocked up and keep them at eye level. Okay, so let's shift gears a little bit and dive straight into our mindset track for this week. And this one sits again right alongside everything we've just covered. So your mindset lesson for this week is about overeating and over-drinking. It's a really honest look at why we do the things that we know we shouldn't. And it's really worth reading in full. But here's the core idea that I want to leave with you now. Our behavior always follows our thinking. Always. If the belief running on autopilot is I deserve this wine after the week that I've had, then you're going to pour that wine. Not because you lack willpower, but because your brain is doing exactly what you've programmed it to do. It's the belief that you have. So the shift happens when you start to notice the thoughts before it becomes an action. Not to judge it, but just to notice what are the stories and the beliefs that you hold and ask yourself, is this actually true? Is it really aligned with what I really want right now? Sometimes the answer is yes, and then you go ahead and enjoy that wine fully without guilt. Sometimes the answer is no. And then you make a different choice. Either way, it becomes more about being conscious and making a conscious decision rather than being on automatic pilot or being forced to go with the group and feel that peer pressure. And that really is the real work program. It's not dramatic, it's not white knuckling it through. It's just becoming a little bit more awake, a little bit more conscious of what's driving you one choice at a time. So onto your action track for this week. Again, we've got three things. First, audit your drinks this week. Before you pour anything, pause and ask yourself, what is this doing for me? It's also important to keep going with your food diary and include every drink as well. So that's including wine, um, soft drink. Secondly, try and make one drink swap this week, just one. Maybe swap out your full cream latte uh for a reduced milk option. Try whole fruit instead of juice, maybe a a lower calorie wine, or perhaps sparkling water with lime on the weeknights. Perhaps even trying a kombucha, something different to help improve your microbiome and also reducing calories. Kombucha can also feel like a nice fancy drink. You might even want to try adding electrolytes to your water around your training session this week and notice if there's a difference in how you feel. Just choose one thing that feels manageable and stick to it for the week. And thirdly, for this week, let's do your values worksheet. You'll find a lesson on that, you'll find the worksheet in the booklet, in the resources. Make sure you allocate some time to sit down with that honestly. It's it can have a real phenomenal effect on the aha moments that occur when you link your health goals with what you genuinely value most. Whether it's your energy, your family, your confidence, or your work, when you have an understanding of what you value most, it stops feeling like a sacrifice this journey, and it starts feeling like something you actually want. So it's a very powerful exercise. So make sure you make some time to link your goals to your values this week. So that's it for week 14. Keep going, keep making conscious choices. You're doing a great job. Uh keep showing up, just one drink, one meal, one workout at a time because it all adds up. I look forward to seeing you in the next lesson.