• Random rant on our favourite personal development resources at the moment.
• What is high intensity exercise
• What are the benefits and downsides?
• How much is enough and how much is too much?
• Is there anyone who shouldn’t do it?
• If you are going to do a fairly large amount of it (4+ days) what do you need to consider?
• The importance of adequate protein, plus how much is “adequate”?
• The importance of adequate carbohydrates, plus how much is “adequate” 

Intro 0:00
Welcome to the holistic nutritionist podcast where he’ll find inspiration and answers to how you can become the healthiest, happiest version of you. Do you think whole food nutrition, smart supplementation, movement and lifestyle hacks, your host, Natalie Burke and Kate Callaghan, a degree qualified dietitians and nutritionists, certified fitness instructors, speakers and authors with extensive knowledge and clinical experience in the wellness industry. So sit back and enjoy the show.

Natalie K. Douglas 0:42
Hey, guys, welcome back to the podcast. Kate, how are you going?

Kate Callaghan 0:46
I’m good. Thanks, Matt. How are you? I’m pretty good.

Natalie K. Douglas 0:49
I have a little I feel like I’m getting a little bit of a cold, but I’m just ignoring that at the moment. But if I like sniffle a little bit, I’m sorry, everybody. I’ll try mute myself.

Kate Callaghan 0:59
That’s all right. Hey, hey. So everyone, before we just hit record on the podcast, we were just actually having quite a deep conversation about personal development at 830 in the morning on Australian time. 1030, New Zealand time, so I’m going to put you on the spot right now. All right, do it. Tell me? What is your favorite personal development resource at the moment? Oh,

Natalie K. Douglas 1:24
that’s a good one. That’s it’s a hard one to answer. Because my resource at the moment is my yoga teacher training course and all of the discussions that are in it. However, what an activity, which are, which we did was one around, this was a really big game changer for me in terms of just unraveling a whole lot of don’t want to swear from,

Kate Callaghan 1:49
it’s gonna happen in the next half hour shift from a big junk drawer of you know, just stuff that you kind of ignore that.

Natalie K. Douglas 1:56
Anyway. So the activity was that you basically, think about a time when you’ve been triggered. So you think about a time a couple of days ago that you’ve been triggered, then you think about a time a couple of years ago that you were triggered. And then in an old relationship when you were triggered in your teenage years and in your childhood. So it is quite a long activity. And you go through a series of questions for each of those times. So the first question is, like, what was the trigger? So for example, I don’t know your, your partner forgot to buy apples, and you got really angry, like, so that and then you kind of go through the feeling. So the emotion so he bought, he forgot to buy the apples, he felt really angry could be the real, like the kind of emotional response. And then it would be what the thought was like, why can’t you remember to do anything? Maybe I’m not, maybe I don’t communicate enough, or I’m not good enough. Or he doesn’t love me, because he’s not listening to what I say that by the way, this isn’t mine, my partner for the apples. No, I’m just kidding. And then you would say what physical response you had in your body. So it could be that you stormed off, you cried, you yelled, you felt tense, you felt, I don’t know, a rush of energy through your body could be anything and you go through that whole, I guess process for all of those situations. And then hopefully, and probably with someone’s help that’s holding space for you, or just being a sounding board for your, your thoughts and your sharing, you’ll be able to see a pattern in what’s happening. And it might not be the pattern of all it’s always about apples, it’s that’s not the pattern, it’s what is the underlying limiting core belief that is coming up for you. So it could be I’m not loved, I’m not good enough. I’m not safe. And you’ll be able to figure it out often with someone’s help that you’re sharing with, that you feel comfortable sharing with and who is has the capability to hold space and knows how to do that without, I guess fixing but raw just mirroring what you’re saying. And it can be really beneficial. So I discovered my limiting beliefs, which were back from childhood and just growing up around having these patterns and mine were, I’m not safe, and I’m not loved. And I’m not going to go into detail of my ones because it’ll take basically like, I like with that information, then it’s allowed me to recognize when I’m triggered, and to recognize that the trigger often isn’t what it’s really about. And to go back to that place where it first started. And to just remind myself that I am safe and I am loved. It goes back to affirmations, which we’ve talked about a lot on, well, sporadically on the podcast before and I know a lot just in our own sharing on social media or in blog posts and whatnot. So that was a really long answer to your question. But that’s my that has been my favorite. Personal developmental personal growth resource lately. Well, that a date. Thanks. Hopefully everyone else is not listening to it at 830 in the morning.

Kate Callaghan 5:04
Yeah, well, mine, I don’t know if you seen my Instagram. And Facebook is I’m listening to an audiobook because audiobooks. My thing at the moment. And listening to an audio book by Peter Kelly called Earth is hiring.

Natalie K. Douglas 5:20
You posted at that time. It’s amazing.

Kate Callaghan 5:21
It’s amazing. And so it’s what it’s how to live, love, lead and give. I think it’s all about kind of reassessing your values, but also encouraging you to live your best life and not trying to people please and not trying to shy away and just really living your truth and not trying to live someone else’s or be what you think others want you to be. And it’s 10 hours of audio book, so I can’t really go into everything it’s about right now.

Natalie K. Douglas 5:54
Why not? I listened to five hours of it last week.

Yeah, awesome. And there are so many awesome books out there like that just at the game changers, I actually just finished reading Brunei browns, latest one braving the wilderness, I think all I need to get that is awesome. It’s really good. I’ve read a couple of her books, and this one’s been my favorite so far. So and it’s quite short live compared to some of the other ones, it’s quite short. And I don’t know, just I feel like a lot of the stories resonated with me a lot more or just the way she presented, the information just really came across well. And I think it’s a great one, a really great one to read, especially if you’re in that mindset of personal growth. And it’s a nice, it’s a nice balancing thing to have. Because sometimes there’s kind of two types of personal development, I guess, resources that you can go for. And some are like, you know, more on the high energy side of do more be more like achieve, you can do it, which is awesome to have. And then there’s also these are the flip side of like, just, I guess like leaning into life and being it’s got more of a softer kinda approach and that reminder to be kind and kind to yourself, and also reminded that you’re no exception to this rule of struggle that we all go through, you know, in lots of areas of our lives. And I think that’s really important to be able to be reminded off because we are in a society where it’s the highlight reel of everyone’s life all around us all the time. So I think that’s really beneficial. I know, some like, for me, I’ve I found it really important to recommend two males in my life in particular, because I think that, in general, at least for the males in my life, they have less of a tendency to talk about these kind of things amongst their friends, or they might not have the kind of jobs where it come where, like you’re dealing with people’s emotions and struggles every day. Whereas I feel like I’m faced with people’s, I guess limiting beliefs or emotional struggles and vulnerability a lot, which I find really grounding and refreshing. And it makes me feel normal.

But not everyone has that. So it’s important to just be reminded of it and books can be a really good strategy to do that.

Kate Callaghan 8:12
Absolutely. I love Renee Brown. And for anyone who hasn’t heard of Renee Brown, first go and watch her TED talks on vulnerable vulnerability and shame. Yeah, 20 minutes long, but that changed your life.

Natalie K. Douglas 8:24
Anyway, that was a data spot. That’s okay. I’m sure. Well, I enjoyed it. So whenever

Kate Callaghan 8:30
I enjoyed it, too, I think was a valuable day to

Natalie K. Douglas 8:34
actually talk to you about today, what we plan to talk about is basically around like high intensity training, or just basically, how do you approach if you’re doing high intensity training? Can you actually stay home only balanced? And we’re talking more specifically for females in this podcast in this context? Because that’s generally where the problems seem to come up more for us. So K, to start with, can we establish kind of rough loose definition of what high intensity training or high intensity exercise ease or maybe some examples of what it is?

Kate Callaghan 9:13
Yeah, sure. So when we’re talking about the high intensity, we’re usually referring to kind of high intensity interval training. And because high intensity you thinking about giving it year old for a period of time, and then obviously, when you’re giving your all you can’t just give it your all continuously, you need to pull back. And although some people will attempt to just give it their all ongoing, that’s not possible then pushing into moderate intensity, because physiologically speaking, you can’t stay at that high level capacity for longer than say a minute.

In that kind of what we don’t need to go into the science of because that could take forever, and we’ve already detoured.

Further information. Exactly. So it’s all about pushing really hard, as hard as you can get go, you know, up to giving your 100% and then pulling back having a little bit of a rest, and then going again, pushing hard then having rest. And the the best description I heard about how you should go about high intensity interval training, which I think a lot of people miss the point on it. We’ll talk about it later. And I hope you heard it from Dr. Jane Tatum. And he said, basically, you shouldn’t

go until you can’t. And stop until you can.

Natalie K. Douglas 10:31
Like it.

Kate Callaghan 10:32
Yeah, so you push as hard as you can until you like, Nah, I’m stuff I can’t do it anymore. I need to break and then you have your breaking like, as long as you need and that’s sweet. I’ve got my juice pack, I can go again. To snack I love it. Got my juice.

Natalie K. Douglas 10:47
Next time and I’m trying I’m in someone’s like, Come on go again. No me like Sorry, my juice is not loaded yet.

Kate Callaghan 10:54
No juice.

Oh, I think I’ve been hanging around my husband.

Anyhow, so some types of high intensity exercise. What we’re thinking about is you know, Tabata training, which is the the full minutes of 20 seconds of high intensity work for like 10 seconds of rest or, and say you, you CrossFit MIT cons were you going hot out and then having a break, or maybe it’s just as simple as doing a 100 meter sprint, and then a bit of a walk, and then a sprint, and then a walk and have bursts of high intensity in some sports like, you know, what am I hockey, hockey, soccer, soccer, hockey, we do a sprint, and we give them a burst of energy. And body attack that I used to teach has got some high intensity components in it as well.

Yeah, heavy, heavy lifting has got some high intensity components in it. And can you think of any others? No,

Natalie K. Douglas 11:56
no, I think you’ve covered all the common ones I was thinking of like, would probably say, spin classes as well, I would Yeah. Category kind of like it depends who’s running the classes to whether it ends up in that just high intense, like moderate intensity because you just pushing all of the time. But usually, there’s some tracks in there where you’re sprinting for a period of time, then you’re backing off, and then you’re sprinting for a period of time, and you’re backing off. So generally, when I’m speaking to people, I’d lump it in that category as well.

Kate Callaghan 12:26
Yeah. Cool.

Natalie K. Douglas 12:29
Now, in terms of the, I guess, the benefits and the downsides, Kate, what would you say are maybe two or three benefits, and two or three downsides of high intensity interval training?

Kate Callaghan 12:42
Two or three? You tell me about a limit? Sorry.

Natalie K. Douglas 12:45
I mean, you can but I just wanted to make sure I didn’t talk forever.

Kate Callaghan 12:50
What?

I’m all about being honest. Okay. All right. All right. So some benefits of high intensity interval training, it’s going to help you to build a insurance. And so that cardiovascular insurance is going to help you to burn calories and fat in that shorter period of time. So there’s a little research around it being more beneficial for you to do this short burst. So say a tomato workout, there’s research around showing them to body workout is actually more effective for health benefits, then a 30 minute jog on the treadmill.

Natalie K. Douglas 13:23
And I would say, like, that’s so much more time efficient. So let’s add that in as a benefit. Because like most people have, you know, four minutes, not everyone has 30 minutes. So switch to everybody,

Kate Callaghan 13:39
exactly four minutes, anyone can do it. And it’s great for boosting your metabolism, you don’t need any equipment, you can do it bodyweight, you can do it anywhere, anytime. And and it’s it’s hard, it is challenging. And it’s going to get your heart rate up. And it’s going to get all those benefits of you know, increased aerobic capacity, increase lung capacity, and challenging your heart, endorphins. And I’ve just gotten to what how many 10 minutes, 10 minutes,

Natalie K. Douglas 14:04
stopped counting

Kate Callaghan 14:08
some downsides. And the downsides, let me really come in a few

minutes use high intensity interval training. So if you inappropriate in terms of how you do it. So if you’re not looking after your body in terms of doing it safely, if you do it for too long, or if you do it too often. And then you’re going to because it is quite challenging from a physical perspective, and in terms of a drain on your body, and also neurological drain as well, because it’s it’s hardcore. So if you don’t recover enough, then you’re going to see your body kind of going into injury, hormone issues, and fatigue.

Natalie K. Douglas 14:51
Yeah, agreed. And I love these hardcore juice businesses. Hardcore juice session.

So just on that, in terms of how much is enough, and how much is too much, I probably say that, it’s it’s going to depend, which is probably the most annoying it so that I know frustrates everyone, but it’s true, it does depend. And I would say that if you ask a kind of said if you if you don’t have any reason not to be doing high intensity training, so so for example, or actually, we’ll touch on those in a minute. But let’s just stick with that for a moment. If you don’t have any reasons not to be doing it as in, there’s no contraindications for you, I would probably say, two to three sessions a week is going to provide a significant benefit. But in saying that even one is better than none. So I guess if I’m being picky what I recommend to most people, if they’re generally healthy, there’s no contraindications to doing it, I would say two to three sessions spread out across a week. So maybe a Monday, Wednesday, Friday, for example, or, you know, you can Tuesday, Thursday, Saturday, whatever works into your schedule, it doesn’t have to be separated, but it just gives your body that extra time to recover. So it’s more optimal, but it’s separated. In terms of, I guess, how much is too much, too much is when you start to feel the effects of overtraining or you start to feel no benefit from it and a detriment. So, you know, if you’re starting to feel really fatigued, if you’re getting injured, if you’re not feeling recovered, if you’re going into sessions, and you can’t do what you will usually do, if you’re having issues with sleeping, if you’re putting on weight without with nothing else in the rest of your lifestyle, or diet or whatever changing but you’re finding that you’re starting to gain body fat or hold more fluid or anything like that. If you’re having difficulty sleeping, if you’ve got a lot of sugar cravings, or just cravings and your or on the opposite spectrum, if you have low appetite or no appetite, so a lot of things to kind of look out for in terms of who shouldn’t do it. I would say obviously, if you’re injured, and you’re going to use that injured body part and push through the pain, that’s probably not the smartest idea. But there’s usually a way around it without hurting yourself or compromising the healing of an injury. But if there’s not then not doing it is a better option. If your quote unquote, adrenal fatigue or just burnt out in general, then it’s probably better to give your body a rest from it for a period of time. I’d probably be cautious. If you have height JK, I’ll get your opinion on that in a second. And then the last one, I would say if you’re pregnant, and this type of training is completely new to you that I wouldn’t just start it when you are pregnant without having any prior experience with it. But Kate, what do you advise your clients with Ha,

Kate Callaghan 18:00
ha, I would say no. Yeah. Yeah. So I’ve come to a point where I don’t pussyfoot around anymore? Like No, yeah, just No,

Natalie K. Douglas 18:09
yeah, I remember, like, when I was recovering from it, I took a good break from it. And then as I got a lot better, I maybe put one session in a week just more for a mental benefit than anything else. But yeah, I agree with you, when you’re trying, like you’re just if you’re doing it, and you’ve got HA you’re just going to be working against yourself. And it’s already a frustrating time period to wait to get your period back. So you kind of you’ve got to be on your own side. At least that’s my approach to it with what was my approach with myself and also with my clients that have HJNHA in case anyone’s listening to the podcast for the first time he’s hypothermic amen real so when you lose your period because your brain stops communicating with you lady God and and just usually because of overtraining, too much stress under a etc. Um, so, Kate, if you are going to do like, quite a large amount of it. So let’s say maybe four plus days, what do you need to consider

Kate Callaghan 19:17
your goals and not doing it for?

I

know, seriously, for First of all, I would encourage people to not do it more than three or four days a week, because you’re not giving your body that time to recover and repair and rejuvenate. And, and you’re going to risk injury and all those downsides, Nina risk your hormones going wonky, but if you like stuff you, I know what I’m doing, and I’m going to do it full plus days a week. Basically, what you need to get in your head is you’re essentially going to be training like an athlete. So you need to treat your body like an athlete. And remember, athletes are doing what they’re doing full time, they don’t also have everything evil going on like a job and family and everything else that’s going to add to your stress pipe. So you really need to nail everything else. So you sleep, sleep has to be really, really on point, at least eight hours sleep a night in a dark room quality sleep not waking up through the night, if you are you need to address that. You need to focus on daily stress management. So lots of deep belly breathing, and maybe even meditation. I think I’ve mentioned it before, I really like the one giant mind app, which gives you a 10 day challenge in the 30 Day Challenge. And it’s great for people who think they’re failing in meditation because you know, and you need that challenge. So try and get some of that into your life and legs at the wall pose at night is really great, especially if you’re doing a lot of exercise. And so it’s great to kind of help calm your central nervous system, but it’s also going to feel really good in your body and just lying down but against the wall legs up the wall. So for those of you who do your God’s called a vapor Rita Karani. And is that a site?

Natalie K. Douglas 21:03
Oh, God, to be honest, most of the time I use the legs off the walls description. Remember that? Yes.

Kate Callaghan 21:12
Well, they got

some other things you need to consider obviously eating enough. So you need if you’re going to train like an athlete, you need to eat like an athlete. And that’s going to be a lot, a lot a lot a lot. So I remember when I was training a lot and you know doing up to 16 classes a week, all I would do with eight sleep and exercise literally ate sleep exercise, eat sleep exercise, and maybe not a little bit you know, and, and still, that wasn’t enough to keep me from going down the Haight a path. So you need to be really mindful of stuffing in a lot of food. And if you want to train that hard, so you’re going to be having your main meals you’ll be having snacks you and me having post workout snacks as well to to help your body recover. And then you might want to look at them individually supplementation as well to help support your body. And so maybe a good quality multi and some anti inflammatory complexes, and maybe some actual ganda to help your body. And it’s also called with a Nia to help your body adapt to the stresses and maybe some glutamine.

Yeah, any of you would add

Natalie K. Douglas 22:22
magnesium, maybe like on top of what’s in the multi zinc as well, depending on how much is in the multi. But it’s Yeah, I think it’s it’s really going to be quite individual to what’s going on and also the context of the rest of the diet. Would you say like, I think it was probably important that we touch on protein and carbs as well just as to highlight those is particularly important, a factor important, very important as well. But in terms of protein, I guess what, what are your recommendations around that? Or at least Why? Why should someone be making sure they’re having enough protein effect, they’re doing quite a lot of exercise quite a lot of high intensity training.

Kate Callaghan 23:04
So if you’re doing a lot of high intensity training, rather, that’s cardio or weights work, and you’re going to be breaking down your muscle. And so everything you do so that pain is building a muscle fibers, and then they’re going to rebuild after they rebuild stronger. Hopefully, if you don’t have enough adequate protein in your diet, then you’re not going to be able to rebuild those muscles, and you’re not going to be able to repair properly. So you’re going to increase your risk of injury but also decrease those benefits that you’re going to experience in terms of muscle gain or toning up, increase metabolism. And also, if you don’t have enough protein in your diet, you’re going to probably notice some mood issues. So things like increased anxiety, maybe increased depression. And because we need enough partying, we’ve spoken about this in the neurotransmitter podcast a couple of episodes ago. So go back and listen to that about the importance of 14 there. So you want to get extra protein in your diet. So this could look like some good quality bioavailable protein in each main meal. So maybe some eggs with breakfast, and a good quality fish in your lunch and then maybe some red meat or chicken in your dinner. And and then if you’re doing a workout that day, maybe you want to have a post workout protein shake with a good quality protein. And if you tolerate dairy, go for a good quality whey protein from grass fed cows, and which is also great for increasing your body’s and main antioxidant Bluetooth iron which is going to help to keep those inflammation levels down. And if you don’t tolerate dairy can go more of a plant based one. And hemp protein is quite good. And in terms of being bioavailable, and also sustainable. One thing that I will point out there in relation to hemp, which I discovered recently because I was helping a friend kind of do a bit more research around him and so I was having an every single day is the hemp is really high in Argentina. So if you have had cold sores in the past or if you know you get cold sores, especially when you’re stressed. Maybe you don’t have too much hemp protein, because that can increase the flare up of cold souls. So when I was going through this is daily having a lot of him protein, I got a cold so and I didn’t realize it until later. I had it for about a week, which cultures usually go within two days for me. And and now I have a scar on my lip from where I had called soul.

Natalie K. Douglas 25:31
scar. scar.

Kate Callaghan 25:39
Right. Anyway.

Yeah, yeah. Okay, sorry, I will put on that protein.

Natalie K. Douglas 25:45
No, that’s fine. I think that’s all really important. I probably say collagen as well. You could use if you do, right? dairy protein. But no, I agree in terms of like the amount. Again, it’s quite different for everybody. To be honest, for most, and this is just a most a generalization. I like most clients that are doing a lot of training, I usually set it around a gram per pound of body weight per day. But sometimes I put it higher than that. Sometimes I drop it lower than that, depending on the context. But I just just to give everyone a ballpark figure, if you like what even is enough protein. What am I macro? Yeah, sorry, that’s like the kind of a ballpark figure. But you know, you could start there and just see how you go see how you feel with that kind of thing. Or if you want more specific recommendations, then consult with a practitioner who does that kind of stuff as well. In terms of carbohydrates, your you guys all know that we are fans of appropriately eating carbohydrate rates, particularly for a lot of the kind of clients that we see. So in this context, it’s really important to eat adequate carbs, particularly like to for females, because it actually helps convince your body that it’s not under threat and that it’s safe, and it can reproduce, which is going to obviously help your period to stay around and be regular, if you have any kind of or if you want to avoid any kind of adrenal fatigue in quotes, like any kind of burnout. Or if you are feeling a little bit rundown, well, you should probably should be doing high intensity interval training if you’re feeling rundown, but let’s just say your weekend, worry it through the rundown feeling, then it’s going to actually be really important that you don’t place an additional stress on your body by going really low carbohydrate, because stress basically, it causes fluctuations in both your cortisol and your blood sugar levels. So what tends to happen is when your blood sugar drops, the adrenal release cortisol and epinephrine, and that sends a signal to the body that it needs to get glucose into the bloodstream quite quickly. And when this happens, the body responds by breaking down glycogen and making new glucose from protein. And that process is basically cold glucose, Neo Genesis. So basically, it’s an emergency signal from the HPA axis, which is going to worsen the fatigue feeling rather than help it and send you further down that path of burnout.

Also, if you’ve got an underactive thyroid, or if you want to avoid having an underactive thyroid, then carbohydrates or glucose, right, that is really necessary for the conversion of the inactive thyroid hormone to active thyroid hormone. So going to low carb can suppress these conversion. And in fact, I’ve personally seen this happen for myself and increasing my carbohydrates significantly improved my thyroid function. And of course, you know, if you are doing this kind of training, whether it’s be awakened warrior, whether you’re an elite athlete, or, you know, whatever is kind of happening in this context, you’re going to need to eat more carbohydrates, because this type of exercise is black politics. So it’s burning through your glycogen stores, your carbohydrate stores. And you’re going to need it if you want to feel good when you’re working out, basically. So do eat adequate carbohydrates in terms of what does adequate look like. Again, it’s going to really depend on you as an individual as in how how like, how much you weigh, as in how big you are, and how much training you’re doing your carbohydrate tolerance, and just what works best for you. I would say, like, do not like I can’t say I have a client that’s trading four plus days a week, that is on less than probably like 150 to 200 grams of carbohydrates would be a minimum, minimum. And talking like, when you’re not to be human like this is just like a relatively small human, like, I would say, I do, I do quite a lot of training, when I’m feeling good. And I am a very small human, I’m only like five foot two, and I’m way maybe 57 kill, I don’t know, I don’t weigh myself. And I’m just guessing. And I would ate at least kind of like 200 grams of carbohydrates. So if you’re bigger than that, which most people are, it would be more than that. So making sure that you’re not just going from, you know, going for like, Oh, I’m just going to have like 75 grams of carbs. And I’m talking like, not grams of Ross as in 75 grams of a carbohydrate food, but actually 75 grams will actually probably 200 grams of carbohydrates overall in a day. And sometimes, if you’re unsure about what that is tracking it in an app like My Fitness Pal, can be just beneficial to get it to get an idea of what’s happening for you. So we’re not saying you have to get neurotic about it. And I wouldn’t do it if you have a tendency towards disordered eating. But if you don’t, and if you’re fine, then I would say it’s good information to have because you can help you tweak things to make your body respond better and be healthier. Now, Kate, is there anything you wanted to add add to that,

Kate Callaghan 31:30
I realized that I didn’t talk about how many calories if people are wondering how many calories running just as an example. So ages ago, we spoke to Caitlin and thinking you can go back and listen to it. And so she was doing a lot of CrossFit. I think she was doing CrossFit maybe four or five times a week. But as an example, she’s she’s about my height, I think so about 172 centimeters.

And she was eating upwards of 3000 calories a day.

Natalie K. Douglas 31:57
Yeah. A lot of food everybody, a lot of food than 1200 calories. So yeah. And And again, it’s going to differ like it’s it’s going to be quite individual, but making sure that you’re not eating a low calorie diet if you’ve got the goal of weight loss. And that’s why you’re doing high intensity interval training, because it’s an effective strategy, then yes, you will still need to be in a calorie deficit. But it shouldn’t be something that’s so significant that it’s going to send your body into a really stressed state. So you know, you’re looking at like a 15% deficit on your maintenance calories, which, you know, we can talk about in another podcast, because we’re kind of running out of time. But you don’t want to if you’re what the amount of energy you need to maintain your weight is like 2000 calories, then you don’t want to be having a 1200 calorie diet or even a 1500 calorie diet. If you’re trying to lose weight, the body does much better, with small changes over time, as opposed to large changes over a short period of time. It’s it’s not going to do your metabolism any favors, and it’s going to make it more difficult to maintain the losses that you do achieve.

So hopefully everyone that answered some of the questions, but if that’s kind of brought up more questions for you, then please let us know. And we can answer them. Kate, was there anything you wanted to add before we wrap up? No. No, it was well, thank you everyone for tuning in. And we will speak to you all in a couple of weeks time.

Kate Callaghan 33:41
Thanks. See ya. Bye Bye.

Outro 33:45
Thanks for tuning in to the holistic nutritionist podcast. Remember, we’d love to make the show relevant to you. So if you have any questions or topics you’d like discussed on the show, simply submit them to [email protected] or at theholisticnutritionist.com and we’ll get them answered for you. Also, don’t forget to subscribe rate and review the podcast on iTunes and share it with your friends and family to need more personalized nutrition advice. Why not invest in a consultation to accelerate your journey to optimal health. You can find that over at healthbyhealthfoods.com.au and [email protected]. See you next time guys.