Living and Investing with Jonathan Broekman, featuring Dietitian Tabitha Hume
In this episode of Living and Investing, Jonathan Broekman, Principal at Homes of Distinction, chats with Tabitha Hume, a renowned clinical dietitian and author of five best-selling books. Together, they unpack why diets so often fail, what truly works for sustainable health and how small, consistent changes can transform your relationship with food.
Jonathan Broekman: Tabitha, you’re well-known for your work on insulin resistance and fat loss and you’ve written five best-selling books on the topic. But let’s start with something basic - what’s the difference between a nutritionist and a dietitian?
Tabitha Hume: A nutritionist doesn’t need a degree and generally helps a healthy person be healthier. A dietitian, however, requires four to five years of university study. We’re qualified to treat medical conditions such as diabetes, obesity and gastrointestinal disorders and we’re registered with the Health Professions Council of South Africa.
Jonathan: There are so many diets out there. Why don’t they work?
Tabitha: They do - but only in the short term. Whether you’re cutting carbs, restricting calories or fasting, you will lose weight initially. But over time, your metabolism slows down, your brain chemistry changes and you may even develop binge-eating tendencies. It’s not a one-size-fits-all equation.
Jonathan: So, the old “calories in, calories out” formula isn’t quite right?
Tabitha: It works once, maybe twice, but eventually your metabolism adapts. Restricting calories too much lowers metabolic rate and triggers chemical shifts in the brain that drive cravings and overeating. That’s why sustainable, personalised strategies are key.
Jonathan: What about all the buzzwords - keto, banting, carnivore?
Tabitha: They’re all variations of carbohydrate elimination. Your brain and body need carbohydrates to function - from serotonin regulation to digestion. Cutting them forces the body into ketosis, a survival mechanism, not a lifestyle. Long-term, these diets often worsen insulin resistance, increase inflammation and can lead to weight gain and digestive issues.
Jonathan: What’s the better approach?
Tabitha: The Mediterranean diet. Decades of research support it as the gold standard for health and longevity. It’s fresh fruits, vegetables, salads, whole grains and lean protein - simple, balanced and sustainable. For South Africans, it’s easy to follow because we have year-round access to quality produce. The key is making small changes: smaller protein portions, more vegetables, the right low-GI carbs and much lower fats and oils.
Jonathan: So you’re not converting us all to vegetarians?
Tabitha: Plant based diets have been shown to be the healthiest but a gradual transition is advised. Reducing animal protein and increasing vegetables supports health and longevity, but the goal is to make meals delicious and satisfying. It’s about adapting recipes rather than overhauling your lifestyle completely.
Jonathan: Let’s talk about cravings. Where do they come from?
Tabitha: Often, it’s a combination of factors: caffeine crashes, emotional eating, dehydration, fatigue or simply not eating enough during the day. Skipping meals triggers the brain to think it’s in famine mode, which makes cravings for quick-release, high-calorie foods almost inevitable.
Jonathan: So skipping breakfast or meals isn’t the badge of honour we think it is?
Tabitha: Exactly. Intermittent fasting and disordered eating patterns are glamorised online, but skipping meals often leads to bingeing later in the day. The body needs consistent fuel - even slow-release carbs only last about three hours - so regular snacks or meals are essential.
Jonathan: What’s your take on the “breakfast like a king” rule?
Tabitha: In theory, it’s a great guideline. But the reality is that modern lifestyles make it hard to have a large breakfast or lunch. The key is to eat regularly throughout the day so that by the time you sit down for dinner, you’re not ravenous and overeating. And ideally, dinner should be a relaxing, enjoyable experience shared with others.
Jonathan: Give us a few simple do’s and don’ts.
Tabitha: Reduce sugar, but don’t fear it - the World Health Organisation recommends six to nine teaspoons per day, which most South Africans stay under naturally. Avoid extremes and don’t be afraid of specific foods. And remember, lifestyle diseases develop over time - it’s never too late to make positive changes.
Jonathan: You’re well-known for your expertise on insulin resistance. Why is it such a big deal?
Tabitha: Because it’s everywhere and it’s misunderstood. Insulin resistance affects weight, heart health, blood pressure, fertility, mood and more. It often goes undetected because standard glucose tests don’t pick it up early. The good news is that, with the right diet, exercise and sometimes medication, it’s very manageable.
Jonathan: How much protein do we actually need?
Tabitha: Far less than people think. On average, 0.8 grams of protein per kilogram of body weight per day is sufficient. If you’re training hard or an athlete, you can go up to 1.2 grams - still far below the two or three grams often promoted online, which can be inflammatory and unnecessary.
Jonathan: Cheat days - yes or no?
Tabitha: I don’t like the word “cheat”. I prefer “fun meals”. Eating well shouldn’t feel like punishment. If 80% of your diet is balanced, healthy and enjoyable, the other 20% can be flexible. It’s about balance, not restriction.
Jonathan: What’s your advice for teenagers trying to bulk up?
Tabitha: Be careful. There’s a lot of misinformation online. Building muscle requires adequate protein, yes, but also plenty of carbohydrates, fruits and vegetables. With the right plan, results can be healthy, sustainable and surprisingly quick.
Jonathan: If someone wants to start making better choices, what’s step one?
Tabitha: See a qualified dietitian. Every person is unique. I tailor plans to individual health goals, medical conditions and preferences. And most importantly, the food has to taste amazing - that’s how changes become lifelong habits.
Jonathan: You clearly love food.
Tabitha: I do! Food should make you happy and healthy. My next project is a low-GI, low-fat recipe book designed to bring that joy into everyday meals.
Jonathan: Thank you, Tabitha. This has been incredibly insightful.
Tabitha: Thank you, Jonathan. It’s been a pleasure.
Final Thoughts
If you’ve struggled with diets that don’t stick or want to improve your health with expert guidance, Tabitha’s advice is simple: forget fads, embrace balance and make changes you can live with.
For listeners wanting to learn more or access Tabitha’s books and resources, visit www.tabithahume.com. Whether you're looking to better understand your metabolism, treat insulin resistance or just enjoy real food that works for your body, there’s something there for you.
… To ask any question that may seem relevant here
If anyone is looking for a consultation with dietician Tabitha Hume, the contact number is (011) 702-8510, otherwise you can follow Tabitha Hume on social media:
Instagram: @tabithahume
Facebook: Tabitha Hume - Clinical Dietician
Her rooms are in Lonehill, just enter “Tabitha Hume” into Google Maps/Waze and it’ll take you right there.
