WEBVTT - Claire Turnbull: Not all supplements were created equal 0:00:05.761 --> 0:00:10.001 You're listening to the Weekend Collective podcast from News Talk SEDB. 0:00:10.441 --> 0:00:30.481 In the PCSUS th same when. 0:00:33.361 --> 0:00:35.561 It's welcome back to the Weekend Collective. We welcome in 0:00:35.641 --> 0:00:37.961 if you just joined us, but if you missed Politics 0:00:37.961 --> 0:00:40.041 Center of a couple of interesting interviews there, one with 0:00:40.041 --> 0:00:43.601 Sam Memory from the ABC about the Australian election result. 0:00:43.921 --> 0:00:46.041 Then before that we spoke with Judith Collins about the 0:00:46.081 --> 0:00:49.921 two billion dollars they're investing in some new helicopters and 0:00:50.201 --> 0:00:51.961 your feedback on that as well. You can go and 0:00:52.001 --> 0:00:53.561 check out a podcast if we'd like to hear that 0:00:53.641 --> 0:00:56.321 hour on the news Talks website. Just look for the 0:00:56.361 --> 0:00:59.481 Weekend Collective and we get each hour up and ready 0:00:59.521 --> 0:01:02.801 to listen to pretty quickly after the each hour has concluded. 0:01:03.081 --> 0:01:06.561 But right now this hour, it's welcome to, Welcome to 0:01:06.561 --> 0:01:10.401 the Health Hub and joining us actually feels like it's 0:01:10.401 --> 0:01:13.201 been a little while. But since we've spoken clear it's 0:01:13.201 --> 0:01:15.481 a nutritionist, Clear Turnbull. How are you doing. 0:01:16.201 --> 0:01:18.521 I'm all right, I'm just about alive. Yeah, I've had 0:01:18.881 --> 0:01:23.681 four boys here all weekend, so pre teenage boys. You know, 0:01:23.721 --> 0:01:25.881 it's just a bit. I feel like I've done more 0:01:25.921 --> 0:01:27.481 parenting than I need to in a year. 0:01:27.761 --> 0:01:31.201 Yeah, because we're joining us from down and down from 0:01:31.281 --> 0:01:32.161 a Queenstown. 0:01:32.201 --> 0:01:35.321 Now I am yeah, I'm well. 0:01:35.481 --> 0:01:36.721 I think when you live when you live in the 0:01:36.761 --> 0:01:38.721 South Island, you do a lot of traveling everywhere. So 0:01:38.761 --> 0:01:40.921 I'm on and off planes all the time, in and 0:01:40.961 --> 0:01:42.401 out of weather events. 0:01:42.561 --> 0:01:44.361 And what I've discovered is. 0:01:44.321 --> 0:01:48.401 Sporting requires a lot more driving and a lot more 0:01:48.401 --> 0:01:49.441 people around at your house. 0:01:49.521 --> 0:01:52.441 So good. Yeah, well, it's good to We like to 0:01:52.441 --> 0:01:55.001 know you're keeping at a mischief, so that's good. 0:01:54.881 --> 0:01:55.881 Yes, trying. 0:01:56.121 --> 0:01:58.841 Yeah, and now we'd like your calls one hundred and 0:01:58.841 --> 0:02:00.841 eighty t and eighty or text nine two nine two 0:02:01.481 --> 0:02:04.241 any questions you might have on nutrition, and we always 0:02:04.281 --> 0:02:06.761 like to tie a theme or two into the conversation 0:02:06.921 --> 0:02:08.601 just to give it a flavor from the start. But 0:02:08.641 --> 0:02:10.721 if there's something you'd like to ask clear about the 0:02:10.761 --> 0:02:12.961 way you're eating, and you know, maybe you're struggling to 0:02:13.001 --> 0:02:16.241 lose weight or you actually I think a lot of 0:02:16.241 --> 0:02:18.041 the time that is the question with people because they 0:02:18.321 --> 0:02:20.121 change their diet and they go into the nutritious food 0:02:20.121 --> 0:02:21.761 they love it so much, just eat more of it, 0:02:22.161 --> 0:02:24.361 or maybe they're going to the germ and that they 0:02:24.361 --> 0:02:26.081 think they're going to lose weight, but because they get 0:02:26.241 --> 0:02:29.001 they're using more energy, they're just eating more and it 0:02:29.401 --> 0:02:32.681 keeps just keeps on. What is it a moment on 0:02:32.721 --> 0:02:36.081 the lips and lifetime on the apps? Not sure that anyway, 0:02:36.161 --> 0:02:39.401 But we're going to talk in this about supplements and 0:02:39.641 --> 0:02:42.161 because you know you've heard that the rumors that supplements 0:02:42.161 --> 0:02:44.561 and vitamins can just be I'm not sure how to 0:02:44.841 --> 0:02:47.641 how to describe this. Should I say expensive wheeze, expensive 0:02:47.641 --> 0:02:52.881 peas or expensive urine? Whatever? But sometimes do you. 0:02:52.841 --> 0:02:54.721 Take a do you take any to tell me? 0:02:54.841 --> 0:02:55.081 Tell me? 0:02:55.161 --> 0:02:56.601 Actually, here's the thing. 0:02:57.081 --> 0:02:57.641 To be honest. 0:02:57.961 --> 0:03:00.801 Okay, do I what's what's the supplement? First? Define it 0:03:00.841 --> 0:03:01.121 for me. 0:03:01.801 --> 0:03:05.961 Well, it's yeah, it's the category has got broader because 0:03:06.041 --> 0:03:08.081 you know, it probably used to be considered the multi 0:03:08.161 --> 0:03:09.121 vitamin tablets and. 0:03:09.121 --> 0:03:10.641 Then maybe a little bit of iron, a little bit 0:03:10.641 --> 0:03:12.201 of zinc, and now there's. 0:03:12.041 --> 0:03:15.721 All of the powders and all of the I mean, 0:03:15.721 --> 0:03:17.561 there's all sorts of different things that you can mix 0:03:17.601 --> 0:03:21.241 into water and blend up, and you know, so it's 0:03:21.281 --> 0:03:23.841 quite a big category. But it's something that supplements your 0:03:23.921 --> 0:03:27.441 main diet. So you know what you eat and it's 0:03:27.641 --> 0:03:31.201 vast and people spend large amounts of money in this area, 0:03:31.761 --> 0:03:34.241 and it's about you know, you want to get bang 0:03:34.281 --> 0:03:36.041 for your buck and also make sure you're not buying 0:03:36.041 --> 0:03:36.441 the right thing. 0:03:36.601 --> 0:03:40.041 Okay, well I'm going to it's just owning up. Okay, 0:03:40.081 --> 0:03:43.001 I'm going to be I'm waiting for you to shoot 0:03:43.001 --> 0:03:45.401 me down on this one. But anyway, so, I don't 0:03:45.441 --> 0:03:50.241 actually take any particular supplements. I've even stopped taking a 0:03:50.321 --> 0:03:54.281 multi vitamin, even though that's something I normally do. Take 0:03:54.281 --> 0:03:58.121 a maldiviloament, but I just fell off the wagon of 0:03:58.161 --> 0:03:59.601 taking it and I haven't missed it, and I thought, 0:03:59.641 --> 0:04:01.361 do I really needed to keep taking these things. I 0:04:01.481 --> 0:04:04.041 just keep eating a balanced diet. But what I do 0:04:04.121 --> 0:04:05.881 is I go to the gym three times a week 0:04:05.961 --> 0:04:09.441 to do a weights workout, and one of our guess 0:04:09.481 --> 0:04:11.761 slex Flint, has designed a program for me, and I said, 0:04:11.761 --> 0:04:13.241 I don't want to be in there for longer than 0:04:13.281 --> 0:04:14.841 an hour. I want to be in and out. But 0:04:14.921 --> 0:04:16.961 I work quite hard, and at the end of it, 0:04:17.081 --> 0:04:21.121 sometimes if I'm in a hurry, I'll make a protein 0:04:21.161 --> 0:04:23.001 smoothie with a bit of powder, and that's my sort 0:04:23.041 --> 0:04:23.881 of lunch. 0:04:24.521 --> 0:04:26.881 Yeah, which is convenience and you know, if if people 0:04:26.881 --> 0:04:30.521 have got the protein. Powders and protein supplements are not 0:04:30.801 --> 0:04:35.481 necessary for most people, but for busy active people, if 0:04:35.521 --> 0:04:38.041 you've got the money and you find it convenient, it's 0:04:38.081 --> 0:04:41.201 fine to be using what's check like I have, you know, 0:04:41.481 --> 0:04:42.401 I've got I've got to I. 0:04:42.401 --> 0:04:43.161 Don't have an issue. 0:04:43.161 --> 0:04:45.441 It's again it's about people using money for something that's 0:04:45.481 --> 0:04:47.521 going to actually work. So there are actually some people 0:04:47.601 --> 0:04:52.601 who who definitely wear supplements are absolutely required. So in pregnancy, 0:04:52.681 --> 0:04:56.961 for example, in New Zealand, it's recommended, you know, absolutely 0:04:57.081 --> 0:05:01.321 definitely recommended to take bolloic acid, iodine and vitamin D. 0:05:02.161 --> 0:05:05.881 For older people as you're getting older, particularly for people 0:05:05.881 --> 0:05:10.001 who've got a small appetite or who you know struggle 0:05:10.161 --> 0:05:13.241 to eat, or textures are very difficult with dentures and 0:05:13.281 --> 0:05:15.481 things like that, like that can be a place where 0:05:16.001 --> 0:05:19.161 just it's very physically hard to get the nutrients in. 0:05:19.281 --> 0:05:23.761 So that's another area where supplementation is. You know, as 0:05:23.801 --> 0:05:26.841 dietitians and nutritions we do kind of support that. The 0:05:26.921 --> 0:05:29.161 other thing is people with gut issues, and a lot 0:05:29.201 --> 0:05:31.761 of people have got gut issues, but more we're talking 0:05:31.841 --> 0:05:36.001 things like celiac disease, inflammatory about basically because you can't 0:05:36.041 --> 0:05:41.041 absorb absorb it, and vegetarians and vegan tend to often 0:05:41.121 --> 0:05:43.601 need iron and B twelve. 0:05:43.681 --> 0:05:47.041 So it's not the supplements you know bad. 0:05:47.121 --> 0:05:50.001 I just think that some people are just like, oh, well, 0:05:51.041 --> 0:05:52.921 if I just take my supplement, i'd tick my healthy 0:05:52.921 --> 0:05:54.481 box and off I go, which is kind of what 0:05:54.521 --> 0:05:55.721 you were saying your multivsion. 0:05:55.761 --> 0:05:58.241 But you didn't feel indifferent, which proves well, I. 0:05:58.241 --> 0:06:01.761 Don't know actually with the supplement now, I don't know, 0:06:01.921 --> 0:06:04.601 because there is such a thing as the placebo effect, 0:06:05.081 --> 0:06:07.841 and I have had very strong but I have had 0:06:07.841 --> 0:06:11.361 times if I haven't eaten after i've and it's a 0:06:11.401 --> 0:06:13.721 reasonably heavyweight to sort of work out. If I haven't eaten, 0:06:13.881 --> 0:06:17.161 I can feel little. If I will start to feel 0:06:17.241 --> 0:06:20.241 like I forgot, I feel bugged. But if I go 0:06:20.361 --> 0:06:22.321 home and the first thing I do is I just 0:06:22.361 --> 0:06:25.081 whacked the milk and bit of ices and the smoothie powder, 0:06:26.001 --> 0:06:28.761 I must say half an hour later, I feel like Christmas. 0:06:28.961 --> 0:06:32.841 I feel really good, and I'm worried. Is that, of course? 0:06:33.801 --> 0:06:35.841 Why is that? Or is it just simply that you 0:06:35.881 --> 0:06:37.561 know what you have worked hard, tim you've earned it, 0:06:37.601 --> 0:06:39.521 You've had some food, your muscles are going, thank you, 0:06:39.841 --> 0:06:41.241 and move on with the rest of your day. 0:06:41.881 --> 0:06:43.881 Well, it's good that you're refueling, you know. So that 0:06:44.001 --> 0:06:46.521 is definitely if you've had a workout and you're refueling 0:06:46.761 --> 0:06:49.441 within kind of a good time frame afterwards, you're you're 0:06:49.441 --> 0:06:50.041 doing the right thing. 0:06:50.121 --> 0:06:53.641 You're getting supporting your muscle, your muscle recovery. 0:06:54.241 --> 0:06:56.881 But you are so right, and you've touched on something 0:06:56.921 --> 0:06:59.521 such so important because there's lots of research around this 0:06:59.641 --> 0:07:03.041 about the absolutely massive effect of the placebo effect of 0:07:03.161 --> 0:07:08.041 both medicines and of complementation, and I don't think we 0:07:08.081 --> 0:07:11.401 can we can underestimate that. So I think, you know, 0:07:11.601 --> 0:07:14.041 absolutely there are groups of people that kind of need 0:07:14.041 --> 0:07:17.961 to take them, but the effectiveness for other people when 0:07:17.961 --> 0:07:23.081 they are eating overall quite well, you know, is questionable. 0:07:23.521 --> 0:07:26.001 And it really is about noticing what's going on in 0:07:26.001 --> 0:07:28.321 your body. Like if you're getting coughs and you're getting 0:07:28.321 --> 0:07:30.001 cold all the time, you know, we're getting into those 0:07:30.121 --> 0:07:34.481 kind of older seasons, then definitely there are some things 0:07:34.481 --> 0:07:36.921 that you might be falling short on. Zinc is definitely 0:07:37.001 --> 0:07:40.641 one of them. So if you get recurrently sick. Zinc 0:07:40.761 --> 0:07:42.441 might be something that you need to look at, but 0:07:42.481 --> 0:07:47.121 you don't start taking zinc all the time because you 0:07:47.201 --> 0:07:51.201 take zinc, it compromises the absorption of iron and also copper. 0:07:51.481 --> 0:07:53.401 So it's one of the things that people don't understand 0:07:53.401 --> 0:07:55.121 what subments is. They just go, I feel great on this, 0:07:55.161 --> 0:07:57.841 and they just keep taking it. But what happens is 0:07:57.881 --> 0:08:00.481 your body is super clever and it kind of can 0:08:00.521 --> 0:08:03.801 compensate in different ways, which is why obviously trying to 0:08:03.801 --> 0:08:06.641 either if you're going to start taking long term supplementation, 0:08:06.721 --> 0:08:09.281 talking to a dietitional nutritious or even a pharmacist that's 0:08:09.281 --> 0:08:13.281 actually using it, because they'll understand the interactions and on that. 0:08:13.441 --> 0:08:17.681 It's the pharmacist I either person behind the counter, not 0:08:17.881 --> 0:08:21.321 the person who is the salesperson standing in front of 0:08:21.321 --> 0:08:21.921 the supplements. 0:08:21.921 --> 0:08:24.361 They are very different people, so please go and see 0:08:24.361 --> 0:08:24.721 the farmers. 0:08:24.841 --> 0:08:26.801 Pharmacists quite good for advice on that stuff. 0:08:27.761 --> 0:08:29.561 But some of them that have got good knowledge. So 0:08:29.641 --> 0:08:32.041 my brother is a pharmacist, for example. 0:08:32.201 --> 0:08:39.601 And he's good. They are, I mean that they are. 0:08:39.721 --> 0:08:44.961 They are absolutely clued up in the interactions with different medications. 0:08:44.961 --> 0:08:46.841 They'll know if you went to go and see them 0:08:46.921 --> 0:08:49.401 like if I take this one and this one. So 0:08:49.481 --> 0:08:51.281 one thing that really does happen a lot these days 0:08:51.361 --> 0:08:54.481 is something called supplement stacking, where people are just they're like, oh, 0:08:54.521 --> 0:08:58.481 I take this sleep thing which has got varright, and 0:08:58.521 --> 0:09:00.601 this is one of the things. People don't have suppments 0:09:00.601 --> 0:09:03.881 in isolation. We have these mixing things, and that's why 0:09:03.921 --> 0:09:06.561 we just got to be really mind. So I always 0:09:06.641 --> 0:09:09.961 encourage people to use food first, but you know there 0:09:10.041 --> 0:09:10.801 is place for them. 0:09:10.881 --> 0:09:13.401 Okay, we're going to take some calls. I'm going to 0:09:13.401 --> 0:09:15.081 take one more. I'm going to give myself one more 0:09:15.161 --> 0:09:18.441 question because I think what some people do with and 0:09:18.641 --> 0:09:19.881 like a lot of people who go to the gym, 0:09:19.921 --> 0:09:22.161 they might take a supplement after they workout or something 0:09:22.161 --> 0:09:24.681 because they think I should have something within an hour 0:09:24.961 --> 0:09:27.081 and a half an hour of exercising, which I think 0:09:27.161 --> 0:09:31.641 is that seems like it's reasonably common sense to refuel. 0:09:32.161 --> 0:09:34.361 But what they might do is they'll go, well, I'll 0:09:34.361 --> 0:09:36.481 take a protein shape and shake, and then lunch comes 0:09:36.521 --> 0:09:38.641 around and they have the usual lunch and it's like, well, 0:09:38.641 --> 0:09:41.001 hang on a minute, You've just had a meal to day, 0:09:41.681 --> 0:09:43.441 so that's I. 0:09:43.481 --> 0:09:45.041 Think you do. You are right. 0:09:45.081 --> 0:09:46.801 You do have to consider how some of these things 0:09:46.841 --> 0:09:49.201 and also some of the supplements, like you say, do 0:09:49.321 --> 0:09:53.481 have sugar in them or other things that people need 0:09:53.521 --> 0:09:56.881 to consider. So it isn't just always I just I 0:09:56.921 --> 0:09:58.721 do meet a lot of people that just think we'll 0:09:58.761 --> 0:10:00.361 just take it, and it's got to be better than 0:10:00.361 --> 0:10:04.481 not taking it, you know, big, big picture is what 0:10:04.521 --> 0:10:04.841 we need to do. 0:10:05.041 --> 0:10:07.201 All right, We've got I've got lots of questions for Claire. 0:10:07.241 --> 0:10:09.481 But guess what, I'm not going to hag it. I'm 0:10:09.521 --> 0:10:11.361 going to hand it over to you. I wait, one 0:10:11.401 --> 0:10:14.201 hundred and eighty, let's go to Steve. Hello. 0:10:15.521 --> 0:10:19.801 Yeah, good Claire. I'd like to ask you about creatine. 0:10:20.401 --> 0:10:23.561 I've resist I resisted taking it for quite some time 0:10:23.641 --> 0:10:27.121 because I felt it it might have might have adverse 0:10:27.121 --> 0:10:31.041 effects on you know, organs or whatever. I've start with 0:10:31.081 --> 0:10:34.601 a protein show. But recently, yeah, I've started taking creating 0:10:35.361 --> 0:10:39.961 and I think it's actually really effective. It's it's reduced 0:10:39.961 --> 0:10:44.521 by muscle fatigue after going to the gym because I'm 0:10:44.561 --> 0:10:48.281 you know, over over fifteen. How so I need to 0:10:48.321 --> 0:10:50.201 take something. When you're going to the gym three times 0:10:50.201 --> 0:10:53.561 a week, you run the risk of over working out 0:10:53.841 --> 0:10:56.881 and you really do. You're playing your fine line and 0:10:57.361 --> 0:11:00.801 I find the creatine is extremely helpful, but I don't 0:11:00.841 --> 0:11:03.641 want to be on it, you know, day and day out. 0:11:04.121 --> 0:11:06.481 What are your thoughts and YouTube? It doesn't seem to 0:11:06.521 --> 0:11:10.521 be a lot of negative you know things about it. 0:11:10.281 --> 0:11:13.001 It seems to be quite the trend at the moment. 0:11:13.681 --> 0:11:16.241 It is absolutely You're so right, It is absolutely the 0:11:16.281 --> 0:11:17.161 trend of the moment. 0:11:17.201 --> 0:11:19.841 But the good thing actually Creating is really. 0:11:19.521 --> 0:11:25.321 Well researched and studying. What is so creatine actually naturally 0:11:25.361 --> 0:11:28.841 occurs in meat. But basically what it can do is 0:11:28.881 --> 0:11:33.641 it helps with the with your muscles when you're doing exercise. 0:11:33.721 --> 0:11:37.201 It allows you to basically increase the weight that you're pushing, 0:11:38.041 --> 0:11:40.801 which through that process, if you're pushing heavier weights and 0:11:40.841 --> 0:11:43.521 you feel stronger, you're actually able to build more muscle, 0:11:43.601 --> 0:11:47.281 provided that you know your your training is matching. So 0:11:47.321 --> 0:11:49.601 people that just are kind of just walking around every day, 0:11:49.601 --> 0:11:51.241 if you started taking Creating, you're not just going to 0:11:51.241 --> 0:11:53.961 get loads of muscles. You've actually got to be doing 0:11:53.961 --> 0:11:56.961 the training, which which steve you're doing at the same time. 0:11:57.081 --> 0:11:59.681 So what it is doing is it can help performance 0:11:59.721 --> 0:12:02.841 and it can help recovery. There are there's kind of 0:12:02.841 --> 0:12:06.121 some conversation about also having maybe some positive effects on 0:12:06.201 --> 0:12:08.281 brain health and bone health, and that's all kind of 0:12:08.321 --> 0:12:11.041 like underweight at the moment. But it is a safe 0:12:11.081 --> 0:12:14.521 supplement to take. The recommended dose most people is about 0:12:14.521 --> 0:12:17.961 three to five grams around training. And I think the 0:12:18.001 --> 0:12:20.481 fact that the matter is Steve, if it's working and 0:12:20.521 --> 0:12:23.201 it's safe, then it's something that you can do. And 0:12:23.841 --> 0:12:26.361 I think that that creating is one of those things 0:12:26.361 --> 0:12:28.841 that doesn't you can tell it's not just a pcebo 0:12:28.881 --> 0:12:30.761 effect if you've seen what I mean, like it's quite 0:12:30.841 --> 0:12:35.601 pronounced the difference. Some people do gain water weight with 0:12:35.721 --> 0:12:40.761 it and they can you know on the scales. If 0:12:40.761 --> 0:12:44.841 you're finding it's helping your workouts, that's yeah, yeah, that's 0:12:44.881 --> 0:12:45.521 a positive one. 0:12:45.761 --> 0:12:47.401 Thanks. I think we had a bit of feedbit dropping 0:12:47.441 --> 0:12:49.201 on Steve there for but thanks for your call, Steve. 0:12:49.241 --> 0:12:53.001 I hope that's helpful to you. Eight hundred and eighty 0:12:53.161 --> 0:12:56.161 and eighty. By the way, clear is kindly offered that 0:12:56.561 --> 0:12:58.801 we're going to select a caller today. Anyone who calls 0:12:58.801 --> 0:13:02.121 an we'll we're going to randomly select someone to get 0:13:02.161 --> 0:13:07.121 a consultation with Clear or or a dietitian nutrition step 0:13:07.161 --> 0:13:10.241 Mission Nutrition, which is clear Clear's company, and also a 0:13:10.281 --> 0:13:12.401 copy of your well being planning, a habit track, a 0:13:12.521 --> 0:13:18.521 magnet and a pen. That's but flash, isn't it clear magnet? 0:13:18.601 --> 0:13:19.121 What's that? 0:13:19.961 --> 0:13:21.961 Well, it's something that you put on your fridge to 0:13:22.441 --> 0:13:24.881 you set some kind of goals that you may be like, right, 0:13:24.921 --> 0:13:28.401 I'm gonna have you know, five alcohol, three days a week, 0:13:28.521 --> 0:13:31.121 just six time. Yeah yeah yeah, stick styr fridge. But 0:13:31.201 --> 0:13:33.001 this is what we need. It's knowing what to do 0:13:33.081 --> 0:13:35.441 is one thing. I've said this so many times to you, Tim, No, 0:13:35.601 --> 0:13:38.161 what is one thing? But doing it is something else. 0:13:38.201 --> 0:13:40.121 And that's where we need to make the stuff habitual 0:13:40.241 --> 0:13:40.921 in our lives. 0:13:41.121 --> 0:13:44.401 Yeah right, So to anyone who wants to call up, well, 0:13:44.401 --> 0:13:46.281 we'll be slicked in one of you to receive that 0:13:46.321 --> 0:13:50.921 little peck there. Okay, here's one from Muzz Clear Nearly 0:13:51.001 --> 0:13:53.641 fat at fifty three. It's so hard to get rid of. 0:13:55.681 --> 0:13:59.681 So I'm assuming a male, yes, muz, Muz, muz. 0:13:59.961 --> 0:14:02.881 Well you never know, I know, Muzz is mail. 0:14:03.841 --> 0:14:07.041 Okay, good, just check it just second. I mean it's 0:14:07.041 --> 0:14:10.681 difficult with females. And the reason I say that is 0:14:10.721 --> 0:14:13.881 because in kind of midlife and beyond the reason that 0:14:13.881 --> 0:14:17.801 that happens is because we there's hormonal changes that happen 0:14:17.841 --> 0:14:21.841 for women, which is tricky that abdominal fat. 0:14:22.801 --> 0:14:24.961 I know, it's really challenging some of the things to 0:14:24.961 --> 0:14:25.321 think about. 0:14:25.321 --> 0:14:29.281 Obviously, nutrition is huge, but the stress and sleep are 0:14:29.481 --> 0:14:34.001 very very problematic in that area. Okay, So it's extremely 0:14:34.041 --> 0:14:36.281 common for people to struggle with that if they are 0:14:36.361 --> 0:14:39.321 not getting a good quality seven as of sleep and 0:14:39.361 --> 0:14:42.641 they are our stress and most people are stressed these days, right, 0:14:42.681 --> 0:14:46.081 So it's finding ways to do that. The other thing 0:14:46.401 --> 0:14:52.601 is like the physical activity that helps mobilize that, and 0:14:52.601 --> 0:14:54.561 it's not just about doing sit ups. It's actually about 0:14:54.561 --> 0:14:58.161 your body becoming more responsive to insulin. So managing your 0:14:58.161 --> 0:15:02.921 blood tug levels better. Alcohol obviously is going to be 0:15:02.921 --> 0:15:04.681 a big one that kind of affects that there, but 0:15:04.801 --> 0:15:07.721 it's just one of the things. Actually, get older, your 0:15:07.721 --> 0:15:11.641 metabolic rate actually slows down. So for your age, even 0:15:11.681 --> 0:15:13.881 if you eat the same as you always did, even 0:15:13.881 --> 0:15:15.961 if you actually eat quite well, as. 0:15:15.801 --> 0:15:18.561 You get older, you are very likely to gain weight. 0:15:18.921 --> 0:15:21.121 So as you do get older, you actually need to 0:15:21.121 --> 0:15:24.321 be more active and make sure that you're doing muscle 0:15:25.721 --> 0:15:29.681 resistance training, but also do consider sleep and stress. That's 0:15:29.681 --> 0:15:32.521 something that is not considered enough. I don't think in 0:15:32.601 --> 0:15:35.041 terms of people struggling with their weight and where they 0:15:35.041 --> 0:15:35.721 carry their fat. 0:15:36.241 --> 0:15:39.601 Okay, let's take another call, Sandy High. 0:15:40.601 --> 0:15:46.601 Oh High, very clear. My daughter's Hi. My daughter's just 0:15:46.761 --> 0:15:56.721 been diagnosed with osteoporosis. She's sixty one and yeah, just 0:15:56.881 --> 0:16:02.601 hearing that. Apparently she doesn't have enough calcium and who 0:16:02.801 --> 0:16:10.441 diet Apparently she's a small her. Should she be taking 0:16:10.521 --> 0:16:13.521 something like protein powder? Do you think? 0:16:14.361 --> 0:16:16.001 Yeah, So that's a really really good question. 0:16:16.041 --> 0:16:19.801 So when we're thinking about bone keeping bones healthy, we 0:16:19.881 --> 0:16:23.041 can never beyond the age of actually, like your late twenties, 0:16:23.081 --> 0:16:25.761 you can actually never get your bones much stronger. You 0:16:25.801 --> 0:16:28.641 actually have to just maintain what you've got, right, So 0:16:29.721 --> 0:16:32.801 her situation now is about maintaining the strength that she 0:16:32.881 --> 0:16:35.641 has in her bones. So the key things are as 0:16:35.681 --> 0:16:37.961 you say, as you mentioned calcium, that would be something 0:16:38.001 --> 0:16:39.721 I would have thought that her doctor would have talked 0:16:39.721 --> 0:16:41.841 to her about, or I'd hope that her gp had. 0:16:42.841 --> 0:16:46.961 But it's yeah, because she's right, just being diagnosed and 0:16:47.601 --> 0:16:49.521 will need to go back to the doctor. 0:16:50.441 --> 0:16:53.081 Yeah, So I mean, and so when she goes back, 0:16:53.201 --> 0:16:55.001 I think that's just a really important thing to say, 0:16:55.241 --> 0:16:57.921 what can I do to support my bone health? So 0:16:57.961 --> 0:17:02.001 the three main things to think about is adequate protein. Definitely, 0:17:02.041 --> 0:17:05.401 protein is very very important for your bone health. Also 0:17:05.481 --> 0:17:09.241 adequate calcium. But vitamin D and this is extra often 0:17:09.321 --> 0:17:12.161 forgotten here in New Zealand. Like, yes, we have quite 0:17:12.161 --> 0:17:15.081 a lot of sunshine, but there are lots and lots 0:17:15.121 --> 0:17:17.961 of people, particularly as we get older, than are vitamin 0:17:18.041 --> 0:17:21.161 D deficient in New Zealand, which is why actually even 0:17:21.161 --> 0:17:24.761 in pregnancy, it's recommended that pregnant women take vitamin D 0:17:24.921 --> 0:17:28.721 because vitamin DEEP deficiency is more common than people realize. 0:17:28.761 --> 0:17:30.681 So it's those three things. 0:17:30.561 --> 0:17:33.601 That I would hope that the GP would be recommending 0:17:33.641 --> 0:17:36.721 if they know they know much about bone healthy. 0:17:36.761 --> 0:17:39.321 It's not just calcium on its own. But she'd need. 0:17:39.801 --> 0:17:43.881 People to find out if she's got a vitamin D. 0:17:45.721 --> 0:17:46.361 Deficiency. 0:17:46.481 --> 0:17:49.481 Yes, absolutely, so there's a blood test that So one 0:17:49.521 --> 0:17:52.481 of the things if she's been diagnosed with osteoporosis, she 0:17:52.481 --> 0:17:54.721 should one hundred percent. Her GP should be able to 0:17:54.721 --> 0:17:57.281 get that and push it so she doesn't have to 0:17:57.281 --> 0:17:59.081 pay for it. One of the things that vitemin D 0:17:59.161 --> 0:18:01.361 tests is they are quite expensive, so doctors are quite 0:18:01.441 --> 0:18:03.041 reluctant to get them done. 0:18:03.521 --> 0:18:04.641 You can pay yourself. 0:18:04.641 --> 0:18:06.881 It's about fifty bucks, but because it's one of the 0:18:06.881 --> 0:18:09.401 more expensive blood tests, doctors have to have a reason 0:18:09.441 --> 0:18:11.241 to do it. But in your daughter's case, you one 0:18:11.321 --> 0:18:13.161 hundred percent would have a case to do that. So 0:18:13.801 --> 0:18:15.481 again that's another question for her to ask. 0:18:15.601 --> 0:18:17.321 Hey, thanks for your course, Sandy. Just quickly on the 0:18:17.401 --> 0:18:19.441 vitamin D. So how much time do you need to 0:18:19.441 --> 0:18:22.681 spend outside with a thin and sort of to get 0:18:22.681 --> 0:18:24.761 your vitamin D hit without getting sunburn? Of course, so 0:18:24.841 --> 0:18:25.161 you can do it. 0:18:25.401 --> 0:18:27.241 Yeah, no, it's a good question. 0:18:27.561 --> 0:18:30.441 So the guidelines used to be very like twenty to 0:18:30.481 --> 0:18:33.241 thirty minutes, but really it depends dramatically where you live 0:18:33.321 --> 0:18:35.961 in New Zealand, right that, because it's actually very different 0:18:35.961 --> 0:18:38.361 in the North Island of the South. So the recommendations 0:18:38.401 --> 0:18:41.201 now are basically to have a walk outside which is 0:18:41.241 --> 0:18:45.641 probably about half an hour, with your skin exposed as 0:18:45.681 --> 0:18:48.121 much of your skin as possible, so you'll face your arms, 0:18:48.161 --> 0:18:52.241 your neck without outside of the sun burning hours and 0:18:52.481 --> 0:18:55.001 basically those some burning hours will depend on where you 0:18:55.041 --> 0:18:57.321 are in New Zealand the Ministry of Health, do you 0:18:57.361 --> 0:19:01.401 have a guide on vitamin D? But I mean, really 0:19:01.441 --> 0:19:04.401 all of us should be spending at least half an 0:19:04.441 --> 0:19:06.681 hour outside every day at. 0:19:06.601 --> 0:19:07.521 Least because we do that. 0:19:07.561 --> 0:19:10.161 We're we're actually designed to live outside, right, But if 0:19:10.241 --> 0:19:14.681 we're for for to expose your eyes to natural light 0:19:14.721 --> 0:19:17.761 that regulates your sleep rhythm, but also we need to 0:19:17.841 --> 0:19:23.361 expose our skin to to light to make vitamin D. 0:19:23.561 --> 0:19:26.401 And it is, it is. It's another one that if 0:19:26.401 --> 0:19:30.201 you are constantly sick and your immune system is really low, 0:19:30.281 --> 0:19:32.561 if for any reason you spend a lot of time indoors, 0:19:32.921 --> 0:19:36.841 if for cultural reasons you cover up, you know and 0:19:37.321 --> 0:19:39.161 or you know you you don't expose a lot of 0:19:39.201 --> 0:19:42.521 your skin to to the light, highly likely to be 0:19:42.921 --> 0:19:44.321 to be struggling with vitamin D. 0:19:44.881 --> 0:19:46.641 And you live in you live in your studio. 0:19:46.961 --> 0:19:49.281 So well, I mean, I actually I do make a 0:19:49.321 --> 0:19:51.281 point of it now of trying to get out for walk, 0:19:51.321 --> 0:19:53.401 although the weekends are the worst microsoft and you know, 0:19:53.401 --> 0:19:55.641 I don't know, it's yeah, it's it's a good reminder 0:19:55.641 --> 0:19:58.681