Speaker 1: You're listening to the Weekend Collective podcast from News Talk SEDB.
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Speaker 3: It's welcome back to the Weekend Collective. We welcome in
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Speaker 3: to listen to pretty quickly after the each hour has concluded.
Speaker 3: But right now this hour, it's welcome to, Welcome to
Speaker 3: the Health Hub and joining us actually feels like it's
Speaker 3: been a little while. But since we've spoken clear it's
Speaker 3: a nutritionist, Clear Turnbull. How are you doing.
Speaker 4: I'm all right, I'm just about alive. Yeah, I've had
Speaker 4: four boys here all weekend, so pre teenage boys. You know,
Speaker 4: it's just a bit. I feel like I've done more
Speaker 4: parenting than I need to in a year.
Speaker 3: Yeah, because we're joining us from down and down from
Speaker 3: a Queenstown.
Speaker 5: Now I am yeah, I'm well.
Speaker 4: I think when you live when you live in the
Speaker 4: South Island, you do a lot of traveling everywhere. So
Speaker 4: I'm on and off planes all the time, in and
Speaker 4: out of weather events.
Speaker 5: And what I've discovered is.
Speaker 4: Sporting requires a lot more driving and a lot more
Speaker 4: people around at your house.
Speaker 3: So good. Yeah, well, it's good to We like to
Speaker 3: know you're keeping at a mischief, so that's good.
Speaker 5: Yes, trying.
Speaker 3: Yeah, and now we'd like your calls one hundred and
Speaker 3: eighty t and eighty or text nine two nine two
Speaker 3: any questions you might have on nutrition, and we always
Speaker 3: like to tie a theme or two into the conversation
Speaker 3: just to give it a flavor from the start. But
Speaker 3: if there's something you'd like to ask clear about the
Speaker 3: way you're eating, and you know, maybe you're struggling to
Speaker 3: lose weight or you actually I think a lot of
Speaker 3: the time that is the question with people because they
Speaker 3: change their diet and they go into the nutritious food
Speaker 3: they love it so much, just eat more of it,
Speaker 3: or maybe they're going to the germ and that they
Speaker 3: think they're going to lose weight, but because they get
Speaker 3: they're using more energy, they're just eating more and it
Speaker 3: keeps just keeps on. What is it a moment on
Speaker 3: the lips and lifetime on the apps? Not sure that anyway,
Speaker 3: But we're going to talk in this about supplements and
Speaker 3: because you know you've heard that the rumors that supplements
Speaker 3: and vitamins can just be I'm not sure how to
Speaker 3: how to describe this. Should I say expensive wheeze, expensive
Speaker 3: peas or expensive urine? Whatever? But sometimes do you.
Speaker 5: Take a do you take any to tell me?
Speaker 6: Tell me?
Speaker 3: Actually, here's the thing.
Speaker 5: To be honest.
Speaker 3: Okay, do I what's what's the supplement? First? Define it
Speaker 3: for me.
Speaker 4: Well, it's yeah, it's the category has got broader because
Speaker 4: you know, it probably used to be considered the multi
Speaker 4: vitamin tablets and.
Speaker 5: Then maybe a little bit of iron, a little bit
Speaker 5: of zinc, and now there's.
Speaker 4: All of the powders and all of the I mean,
Speaker 4: there's all sorts of different things that you can mix
Speaker 4: into water and blend up, and you know, so it's
Speaker 4: quite a big category. But it's something that supplements your
Speaker 4: main diet. So you know what you eat and it's
Speaker 4: vast and people spend large amounts of money in this area,
Speaker 4: and it's about you know, you want to get bang
Speaker 4: for your buck and also make sure you're not buying
Speaker 4: the right thing.
Speaker 3: Okay, well I'm going to it's just owning up. Okay,
Speaker 3: I'm going to be I'm waiting for you to shoot
Speaker 3: me down on this one. But anyway, so, I don't
Speaker 3: actually take any particular supplements. I've even stopped taking a
Speaker 3: multi vitamin, even though that's something I normally do. Take
Speaker 3: a maldiviloament, but I just fell off the wagon of
Speaker 3: taking it and I haven't missed it, and I thought,
Speaker 3: do I really needed to keep taking these things. I
Speaker 3: just keep eating a balanced diet. But what I do
Speaker 3: is I go to the gym three times a week
Speaker 3: to do a weights workout, and one of our guess
Speaker 3: slex Flint, has designed a program for me, and I said,
Speaker 3: I don't want to be in there for longer than
Speaker 3: an hour. I want to be in and out. But
Speaker 3: I work quite hard, and at the end of it,
Speaker 3: sometimes if I'm in a hurry, I'll make a protein
Speaker 3: smoothie with a bit of powder, and that's my sort
Speaker 3: of lunch.
Speaker 4: Yeah, which is convenience and you know, if if people
Speaker 4: have got the protein. Powders and protein supplements are not
Speaker 4: necessary for most people, but for busy active people, if
Speaker 4: you've got the money and you find it convenient, it's
Speaker 4: fine to be using what's check like I have, you know,
Speaker 4: I've got I've got to I.
Speaker 5: Don't have an issue.
Speaker 4: It's again it's about people using money for something that's
Speaker 4: going to actually work. So there are actually some people
Speaker 4: who who definitely wear supplements are absolutely required. So in pregnancy,
Speaker 4: for example, in New Zealand, it's recommended, you know, absolutely
Speaker 4: definitely recommended to take bolloic acid, iodine and vitamin D.
Speaker 4: For older people as you're getting older, particularly for people
Speaker 4: who've got a small appetite or who you know struggle
Speaker 4: to eat, or textures are very difficult with dentures and
Speaker 4: things like that, like that can be a place where
Speaker 4: just it's very physically hard to get the nutrients in.
Speaker 4: So that's another area where supplementation is. You know, as
Speaker 4: dietitians and nutritions we do kind of support that. The
Speaker 4: other thing is people with gut issues, and a lot
Speaker 4: of people have got gut issues, but more we're talking
Speaker 4: things like celiac disease, inflammatory about basically because you can't
Speaker 4: absorb absorb it, and vegetarians and vegan tend to often
Speaker 4: need iron and B twelve.
Speaker 5: So it's not the supplements you know bad.
Speaker 4: I just think that some people are just like, oh, well,
Speaker 4: if I just take my supplement, i'd tick my healthy
Speaker 4: box and off I go, which is kind of what
Speaker 4: you were saying your multivsion.
Speaker 5: But you didn't feel indifferent, which proves well, I.
Speaker 3: Don't know actually with the supplement now, I don't know,
Speaker 3: because there is such a thing as the placebo effect,
Speaker 3: and I have had very strong but I have had
Speaker 3: times if I haven't eaten after i've and it's a
Speaker 3: reasonably heavyweight to sort of work out. If I haven't eaten,
Speaker 3: I can feel little. If I will start to feel
Speaker 3: like I forgot, I feel bugged. But if I go
Speaker 3: home and the first thing I do is I just
Speaker 3: whacked the milk and bit of ices and the smoothie powder,
Speaker 3: I must say half an hour later, I feel like Christmas.
Speaker 3: I feel really good, and I'm worried. Is that, of course?
Speaker 3: Why is that? Or is it just simply that you
Speaker 3: know what you have worked hard, tim you've earned it,
Speaker 3: You've had some food, your muscles are going, thank you,
Speaker 3: and move on with the rest of your day.
Speaker 4: Well, it's good that you're refueling, you know. So that
Speaker 4: is definitely if you've had a workout and you're refueling
Speaker 4: within kind of a good time frame afterwards, you're you're
Speaker 4: doing the right thing.
Speaker 5: You're getting supporting your muscle, your muscle recovery.
Speaker 4: But you are so right, and you've touched on something
Speaker 4: such so important because there's lots of research around this
Speaker 4: about the absolutely massive effect of the placebo effect of
Speaker 4: both medicines and of complementation, and I don't think we
Speaker 4: can we can underestimate that. So I think, you know,
Speaker 4: absolutely there are groups of people that kind of need
Speaker 4: to take them, but the effectiveness for other people when
Speaker 4: they are eating overall quite well, you know, is questionable.
Speaker 4: And it really is about noticing what's going on in
Speaker 4: your body. Like if you're getting coughs and you're getting
Speaker 4: cold all the time, you know, we're getting into those
Speaker 4: kind of older seasons, then definitely there are some things
Speaker 4: that you might be falling short on. Zinc is definitely
Speaker 4: one of them. So if you get recurrently sick. Zinc
Speaker 4: might be something that you need to look at, but
Speaker 4: you don't start taking zinc all the time because you
Speaker 4: take zinc, it compromises the absorption of iron and also copper.
Speaker 4: So it's one of the things that people don't understand
Speaker 4: what subments is. They just go, I feel great on this,
Speaker 4: and they just keep taking it. But what happens is
Speaker 4: your body is super clever and it kind of can
Speaker 4: compensate in different ways, which is why obviously trying to
Speaker 4: either if you're going to start taking long term supplementation,
Speaker 4: talking to a dietitional nutritious or even a pharmacist that's
Speaker 4: actually using it, because they'll understand the interactions and on that.
Speaker 4: It's the pharmacist I either person behind the counter, not
Speaker 4: the person who is the salesperson standing in front of
Speaker 4: the supplements.
Speaker 5: They are very different people, so please go and see
Speaker 5: the farmers.
Speaker 3: Pharmacists quite good for advice on that stuff.
Speaker 4: But some of them that have got good knowledge. So
Speaker 4: my brother is a pharmacist, for example.
Speaker 5: And he's good. They are, I mean that they are.
Speaker 4: They are absolutely clued up in the interactions with different medications.
Speaker 4: They'll know if you went to go and see them
Speaker 4: like if I take this one and this one. So
Speaker 4: one thing that really does happen a lot these days
Speaker 4: is something called supplement stacking, where people are just they're like, oh,
Speaker 4: I take this sleep thing which has got varright, and
Speaker 4: this is one of the things. People don't have suppments
Speaker 4: in isolation. We have these mixing things, and that's why
Speaker 4: we just got to be really mind. So I always
Speaker 4: encourage people to use food first, but you know there
Speaker 4: is place for them.
Speaker 3: Okay, we're going to take some calls. I'm going to
Speaker 3: take one more. I'm going to give myself one more
Speaker 3: question because I think what some people do with and
Speaker 3: like a lot of people who go to the gym,
Speaker 3: they might take a supplement after they workout or something
Speaker 3: because they think I should have something within an hour
Speaker 3: and a half an hour of exercising, which I think
Speaker 3: is that seems like it's reasonably common sense to refuel.
Speaker 3: But what they might do is they'll go, well, I'll
Speaker 3: take a protein shape and shake, and then lunch comes
Speaker 3: around and they have the usual lunch and it's like, well,
Speaker 3: hang on a minute, You've just had a meal to day,
Speaker 3: so that's I.
Speaker 5: Think you do. You are right.
Speaker 4: You do have to consider how some of these things
Speaker 4: and also some of the supplements, like you say, do
Speaker 4: have sugar in them or other things that people need
Speaker 4: to consider. So it isn't just always I just I
Speaker 4: do meet a lot of people that just think we'll
Speaker 4: just take it, and it's got to be better than
Speaker 4: not taking it, you know, big, big picture is what
Speaker 4: we need to do.
Speaker 3: All right, We've got I've got lots of questions for Claire.
Speaker 3: But guess what, I'm not going to hag it. I'm
Speaker 3: going to hand it over to you. I wait, one
Speaker 3: hundred and eighty, let's go to Steve. Hello.
Speaker 6: Yeah, good Claire. I'd like to ask you about creatine.
Speaker 6: I've resist I resisted taking it for quite some time
Speaker 6: because I felt it it might have might have adverse
Speaker 6: effects on you know, organs or whatever. I've start with
Speaker 6: a protein show. But recently, yeah, I've started taking creating
Speaker 6: and I think it's actually really effective. It's it's reduced
Speaker 6: by muscle fatigue after going to the gym because I'm
Speaker 6: you know, over over fifteen. How so I need to
Speaker 6: take something. When you're going to the gym three times
Speaker 6: a week, you run the risk of over working out
Speaker 6: and you really do. You're playing your fine line and
Speaker 6: I find the creatine is extremely helpful, but I don't
Speaker 6: want to be on it, you know, day and day out.
Speaker 6: What are your thoughts and YouTube? It doesn't seem to
Speaker 6: be a lot of negative you know things about it.
Speaker 6: It seems to be quite the trend at the moment.
Speaker 4: It is absolutely You're so right, It is absolutely the
Speaker 4: trend of the moment.
Speaker 5: But the good thing actually Creating is really.
Speaker 4: Well researched and studying. What is so creatine actually naturally
Speaker 4: occurs in meat. But basically what it can do is
Speaker 4: it helps with the with your muscles when you're doing exercise.
Speaker 4: It allows you to basically increase the weight that you're pushing,
Speaker 4: which through that process, if you're pushing heavier weights and
Speaker 4: you feel stronger, you're actually able to build more muscle,
Speaker 4: provided that you know your your training is matching. So
Speaker 4: people that just are kind of just walking around every day,
Speaker 4: if you started taking Creating, you're not just going to
Speaker 4: get loads of muscles. You've actually got to be doing
Speaker 4: the training, which which steve you're doing at the same time.
Speaker 4: So what it is doing is it can help performance
Speaker 4: and it can help recovery. There are there's kind of
Speaker 4: some conversation about also having maybe some positive effects on
Speaker 4: brain health and bone health, and that's all kind of
Speaker 4: like underweight at the moment. But it is a safe
Speaker 4: supplement to take. The recommended dose most people is about
Speaker 4: three to five grams around training. And I think the
Speaker 4: fact that the matter is Steve, if it's working and
Speaker 4: it's safe, then it's something that you can do. And
Speaker 4: I think that that creating is one of those things
Speaker 4: that doesn't you can tell it's not just a pcebo
Speaker 4: effect if you've seen what I mean, like it's quite
Speaker 4: pronounced the difference. Some people do gain water weight with
Speaker 4: it and they can you know on the scales. If
Speaker 4: you're finding it's helping your workouts, that's yeah, yeah, that's
Speaker 4: a positive one.
Speaker 3: Thanks. I think we had a bit of feedbit dropping
Speaker 3: on Steve there for but thanks for your call, Steve.
Speaker 3: I hope that's helpful to you. Eight hundred and eighty
Speaker 3: and eighty. By the way, clear is kindly offered that
Speaker 3: we're going to select a caller today. Anyone who calls
Speaker 3: an we'll we're going to randomly select someone to get
Speaker 3: a consultation with Clear or or a dietitian nutrition step
Speaker 3: Mission Nutrition, which is clear Clear's company, and also a
Speaker 3: copy of your well being planning, a habit track, a
Speaker 3: magnet and a pen. That's but flash, isn't it clear magnet?
Speaker 3: What's that?
Speaker 4: Well, it's something that you put on your fridge to
Speaker 4: you set some kind of goals that you may be like, right,
Speaker 4: I'm gonna have you know, five alcohol, three days a week,
Speaker 4: just six time. Yeah yeah yeah, stick styr fridge. But
Speaker 4: this is what we need. It's knowing what to do
Speaker 4: is one thing. I've said this so many times to you, Tim, No,
Speaker 4: what is one thing? But doing it is something else.
Speaker 4: And that's where we need to make the stuff habitual
Speaker 4: in our lives.
Speaker 3: Yeah right, So to anyone who wants to call up, well,
Speaker 3: we'll be slicked in one of you to receive that
Speaker 3: little peck there. Okay, here's one from Muzz Clear Nearly
Speaker 3: fat at fifty three. It's so hard to get rid of.
Speaker 5: So I'm assuming a male, yes, muz, Muz, muz.
Speaker 3: Well you never know, I know, Muzz is mail.
Speaker 4: Okay, good, just check it just second. I mean it's
Speaker 4: difficult with females. And the reason I say that is
Speaker 4: because in kind of midlife and beyond the reason that
Speaker 4: that happens is because we there's hormonal changes that happen
Speaker 4: for women, which is tricky that abdominal fat.
Speaker 5: I know, it's really challenging some of the things to
Speaker 5: think about.
Speaker 4: Obviously, nutrition is huge, but the stress and sleep are
Speaker 4: very very problematic in that area. Okay, So it's extremely
Speaker 4: common for people to struggle with that if they are
Speaker 4: not getting a good quality seven as of sleep and
Speaker 4: they are our stress and most people are stressed these days, right,
Speaker 4: So it's finding ways to do that. The other thing
Speaker 4: is like the physical activity that helps mobilize that, and
Speaker 4: it's not just about doing sit ups. It's actually about
Speaker 4: your body becoming more responsive to insulin. So managing your
Speaker 4: blood tug levels better. Alcohol obviously is going to be
Speaker 4: a big one that kind of affects that there, but
Speaker 4: it's just one of the things. Actually, get older, your
Speaker 4: metabolic rate actually slows down. So for your age, even
Speaker 4: if you eat the same as you always did, even
Speaker 4: if you actually eat quite well, as.
Speaker 5: You get older, you are very likely to gain weight.
Speaker 4: So as you do get older, you actually need to
Speaker 4: be more active and make sure that you're doing muscle
Speaker 4: resistance training, but also do consider sleep and stress. That's
Speaker 4: something that is not considered enough. I don't think in
Speaker 4: terms of people struggling with their weight and where they
Speaker 4: carry their fat.
Speaker 3: Okay, let's take another call, Sandy High.
Speaker 7: Oh High, very clear. My daughter's Hi. My daughter's just
Speaker 7: been diagnosed with osteoporosis. She's sixty one and yeah, just
Speaker 7: hearing that. Apparently she doesn't have enough calcium and who
Speaker 7: diet Apparently she's a small her. Should she be taking
Speaker 7: something like protein powder? Do you think?
Speaker 5: Yeah, So that's a really really good question.
Speaker 4: So when we're thinking about bone keeping bones healthy, we
Speaker 4: can never beyond the age of actually, like your late twenties,
Speaker 4: you can actually never get your bones much stronger. You
Speaker 4: actually have to just maintain what you've got, right, So
Speaker 4: her situation now is about maintaining the strength that she
Speaker 4: has in her bones. So the key things are as
Speaker 4: you say, as you mentioned calcium, that would be something
Speaker 4: I would have thought that her doctor would have talked
Speaker 4: to her about, or I'd hope that her gp had.
Speaker 7: But it's yeah, because she's right, just being diagnosed and
Speaker 7: will need to go back to the doctor.
Speaker 4: Yeah, So I mean, and so when she goes back,
Speaker 4: I think that's just a really important thing to say,
Speaker 4: what can I do to support my bone health? So
Speaker 4: the three main things to think about is adequate protein. Definitely,
Speaker 4: protein is very very important for your bone health. Also
Speaker 4: adequate calcium. But vitamin D and this is extra often
Speaker 4: forgotten here in New Zealand. Like, yes, we have quite
Speaker 4: a lot of sunshine, but there are lots and lots
Speaker 4: of people, particularly as we get older, than are vitamin
Speaker 4: D deficient in New Zealand, which is why actually even
Speaker 4: in pregnancy, it's recommended that pregnant women take vitamin D
Speaker 4: because vitamin DEEP deficiency is more common than people realize.
Speaker 5: So it's those three things.
Speaker 4: That I would hope that the GP would be recommending
Speaker 4: if they know they know much about bone healthy.
Speaker 5: It's not just calcium on its own. But she'd need.
Speaker 7: People to find out if she's got a vitamin D.
Speaker 5: Deficiency.
Speaker 4: Yes, absolutely, so there's a blood test that So one
Speaker 4: of the things if she's been diagnosed with osteoporosis, she
Speaker 4: should one hundred percent. Her GP should be able to
Speaker 4: get that and push it so she doesn't have to
Speaker 4: pay for it. One of the things that vitemin D
Speaker 4: tests is they are quite expensive, so doctors are quite
Speaker 4: reluctant to get them done.
Speaker 5: You can pay yourself.
Speaker 4: It's about fifty bucks, but because it's one of the
Speaker 4: more expensive blood tests, doctors have to have a reason
Speaker 4: to do it. But in your daughter's case, you one
Speaker 4: hundred percent would have a case to do that. So
Speaker 4: again that's another question for her to ask.
Speaker 3: Hey, thanks for your course, Sandy. Just quickly on the
Speaker 3: vitamin D. So how much time do you need to
Speaker 3: spend outside with a thin and sort of to get
Speaker 3: your vitamin D hit without getting sunburn? Of course, so
Speaker 3: you can do it.
Speaker 5: Yeah, no, it's a good question.
Speaker 4: So the guidelines used to be very like twenty to
Speaker 4: thirty minutes, but really it depends dramatically where you live
Speaker 4: in New Zealand, right that, because it's actually very different
Speaker 4: in the North Island of the South. So the recommendations
Speaker 4: now are basically to have a walk outside which is
Speaker 4: probably about half an hour, with your skin exposed as
Speaker 4: much of your skin as possible, so you'll face your arms,
Speaker 4: your neck without outside of the sun burning hours and
Speaker 4: basically those some burning hours will depend on where you
Speaker 4: are in New Zealand the Ministry of Health, do you
Speaker 4: have a guide on vitamin D? But I mean, really
Speaker 4: all of us should be spending at least half an
Speaker 4: hour outside every day at.
Speaker 5: Least because we do that.
Speaker 4: We're we're actually designed to live outside, right, But if
Speaker 4: we're for for to expose your eyes to natural light
Speaker 4: that regulates your sleep rhythm, but also we need to
Speaker 4: expose our skin to to light to make vitamin D.
Speaker 4: And it is, it is. It's another one that if
Speaker 4: you are constantly sick and your immune system is really low,
Speaker 4: if for any reason you spend a lot of time indoors,
Speaker 4: if for cultural reasons you cover up, you know and
Speaker 4: or you know you you don't expose a lot of
Speaker 4: your skin to to the light, highly likely to be
Speaker 4: to be struggling with vitamin D.
Speaker 5: And you live in you live in your studio.
Speaker 3: So well, I mean, I actually I do make a
Speaker 3: point of it now of trying to get out for walk,
Speaker 3: although the weekends are the worst microsoft and you know,
Speaker 3: I don't know, it's yeah, it's it's a good reminder
Speaker 3: get out and go for a walk half an hour? Yeah, yep, Hey,
Speaker 3: guess what we've got to take a break we'll be
Speaker 3: back in just a moment, but we'll take your calls
Speaker 3: for Clear turnbulls eight and T and eight. It's two
Speaker 3: twenty six past four news talks. It'd be yes, we're
Speaker 3: talking with Clear turnbul about supplements among other things. And
Speaker 3: are they just expensive wheeze or are there some important
Speaker 3: ones that you can actually take should take depending on
Speaker 3: the time of life and what you're up to. Let's
Speaker 3: take some. Actually, I'll do one quick text here, just
Speaker 3: says hi. I started walking in August August last year.
Speaker 3: I walked twenty to twenty five kilometers during the weekend,
Speaker 3: twenty to thirty at the weekend. Gosh, it's brilliant. I've
Speaker 3: gone from a wasiste size thirty six to thirty two.
Speaker 3: I still eat and drink the same. But do I
Speaker 3: need some supplements to just help?
Speaker 5: No?
Speaker 4: I mean if it's not really if you're eating well
Speaker 4: and you're feeling good, no, Like the average person doesn't
Speaker 4: necessarily need anything else if you're getting the main The
Speaker 4: key thing there is if you're getting fruits and veggies
Speaker 4: in and eating plenty of high fiber foods and a
Speaker 4: variety of other nutrients, like.
Speaker 5: You're good. Like if you're feeling good?
Speaker 3: Rock on, lock on, Okay, right, let's have some more
Speaker 3: cause Rachel, Hello.
Speaker 8: Hi, how are you good? It's good clear. I'm forty
Speaker 8: five and I trained six days a week. I do
Speaker 8: prosper style training in my diet. Good two supplements that
Speaker 8: I take. I was starting to notice a bit of
Speaker 8: geneeric may pain and I've started taking glue cossom and
Speaker 8: with turmeric, and I also take a collagen powdered daily.
Speaker 8: Am I wasting my money with die or do they
Speaker 8: have a good impact on what they're supposed to be
Speaker 8: pulling out?
Speaker 5: Yeah, that's a really good question.
Speaker 4: Collagen The research around that is again increasing, and it
Speaker 4: can be really effective. I think, you know, and I
Speaker 4: think people do notice in terms of their skin, hair
Speaker 4: and nails.
Speaker 5: That's kind of what they tend to notice. First.
Speaker 4: Again, if you've got if financially adding collagen to your
Speaker 4: life is you know, is not a stretch for you,
Speaker 4: and it's not replacing any food, then it is one
Speaker 4: of the ones that is it is actually kind of
Speaker 4: worth looking at. In terms of glucosamine lit column a
Speaker 4: little column Bee. I'm a big fan of using a
Speaker 4: Mega three, making sure that you're focusing on on on
Speaker 4: getting a lot of the the like either either oily
Speaker 4: fish or a higher dose a Mega three supplement in
Speaker 4: terms of the anti inflammatory effect there.
Speaker 5: So that would be something to consider.
Speaker 4: Because the Amiga three also helps with you know, brain health,
Speaker 4: heart health and all the.
Speaker 5: Rest of it.
Speaker 4: So that's kind of one that would probably be more
Speaker 4: on my list in your situation. Again, that's something yeah,
Speaker 4: I mean, it's if you want. There's nothing wrong with it.
Speaker 4: There is research that kind of goes either way with it.
Speaker 4: It's one of those ones that's like little here, little here,
Speaker 4: whereas something psychology and are getting stronger. This is one
Speaker 4: of the key things about supplements that's really interesting is
Speaker 4: the research is developing all the time, right and then
Speaker 4: so this is why the conversation is quite challenging because
Speaker 4: it's like as we learn more, we know more. But
Speaker 4: for you, I would say, you know, keep with the collagen.
Speaker 4: If you feel that bluecose means making a difference, then
Speaker 4: carry on. A Mega three will be the one that
Speaker 4: I would could also consider.
Speaker 3: What about the other one we've got was in there
Speaker 3: was two mieric Is that just what's that any good?
Speaker 3: Or is it just the lad I mean I wouldn't.
Speaker 5: I wouldn't be taking a tumor ecceptlement my stuff.
Speaker 4: I mean, if it's got in it as a bonus
Speaker 4: and you're going to take it, if you're going to
Speaker 4: take it anyway, like, it's not going to do you
Speaker 4: any harm. You know, all of a lot of these compounds,
Speaker 4: you know, garlic or the rick ginger, they have anti
Speaker 4: inflammatory effects in themselves. The effectiveness and a suppment depends
Speaker 4: on the brand, all these different things. So but there's
Speaker 4: no harm taking that one if it's already got it
Speaker 4: in it.
Speaker 3: Okay, yeah, thank you, cheers, right, thanks for you, Colum. Right.
Speaker 3: Actually the turmeric thing, is that just a bit of
Speaker 3: a trend, really is it? Really?
Speaker 4: It's one of those ones again, I think some of
Speaker 4: the what I was saying about the Amiga three there
Speaker 4: is a really important one if you're going to take up.
Speaker 4: I do think it's something that's broad reaching. Like if
Speaker 4: you're not having a couple of oily fish meals a
Speaker 4: week and you or maybe vegetarian, your vegan, you know,
Speaker 4: a good quality of Mega three supplement.
Speaker 5: Has got a variety of different benefits, right in.
Speaker 4: Terms of your mood, in terms of your skin in
Speaker 4: terms of your brain, whereas something like tumoric it's like
Speaker 4: a little anti inflammatory thing. I kind of spend my
Speaker 4: money either on you know, I spend my money there on.
Speaker 5: Fruits and vegetables.
Speaker 4: Right, Like, It's just some of them have definitely got
Speaker 4: a bigger punch than others in terms of their effectiveness.
Speaker 3: Excellent, Right, let's take some more calls. Tricia Hello.
Speaker 9: Here, Hi, Tricia high clear.
Speaker 5: Hello.
Speaker 9: I've got a kind of two in one question. One
Speaker 9: is does makenesium help with crimps? I'm sixty nine years
Speaker 9: old in get crimps at the night in my leaps
Speaker 9: and feet, but it used to get when I was
Speaker 9: running and even knew what to do with creamp. And
Speaker 9: the second one, is there anything that helps the lower
Speaker 9: cholesterol that you can take? Is a supplement?
Speaker 5: Great questions?
Speaker 4: Okay, So with magnesium, the key things to think about
Speaker 4: is actually like stretching. So one of the things with
Speaker 4: that kind of cramping and bits and pieces like that,
Speaker 4: there's a couple of things. One, yes, making sure that
Speaker 4: you're you're stretching enough. The other thing, actually, as we
Speaker 4: get older, some of that can be to do with
Speaker 4: estrogen and and changes in your body. As a female,
Speaker 4: what I would say with magnesium is do the experiment yourself.
Speaker 5: Magnesium is very very well well studied.
Speaker 4: If you go to the pharmacy and talk to the
Speaker 4: pharmacist about what might be right for your age or
Speaker 4: a dietisian. If you you're you can do that and
Speaker 4: try it and you know what, if it works for you.
Speaker 4: I use magnesium from time to time. There are some
Speaker 4: benefits to it. Again, it's one of those things works
Speaker 4: for some people doesn't for others. With color estro, one
Speaker 4: of the key things that people do not appreciate with
Speaker 4: cholesterol is the amount of fiber that you need. So
Speaker 4: what happens with cholesterol is it actually gets passed out
Speaker 4: in your stool and then it can get reabsorbed. Right,
Speaker 4: if you have a high fiber diet, it can reduce
Speaker 4: that reabsorption. So in terms of subpmentation, number one, I'd
Speaker 4: like to see you know, brown rice, oats, whole grain bread,
Speaker 4: whole grain crackers. So I always try and do the
Speaker 4: fiber through food first. If you go to my website
Speaker 4: clearturmbull dot co dot z put in the word fiber,
Speaker 4: you will find a free resource which helps you get
Speaker 4: enough fiber naturally through food, So that is what I
Speaker 4: would do.
Speaker 5: First of all.
Speaker 4: The second thing that you can do is take sillium husk,
Speaker 4: so sillium husk or you can buy that actually as
Speaker 4: the brand Metamersal, but it's super expensive, so you can
Speaker 4: just buy from the supermarket silium husk.
Speaker 5: It's cheaper, but it's a.
Speaker 4: Bit it's you know, it's kind of like you've got
Speaker 4: to stir it into some water and you've got to
Speaker 4: chug it down fast before it goes thick. So just
Speaker 4: a pre warning anyone that says put it in a smoothie,
Speaker 4: by the time you poured your smoothie out, it will
Speaker 4: be like a brick.
Speaker 5: So I think with silium husk it's a it's a water.
Speaker 4: But yeah, if you go to my website, is a
Speaker 4: really good resource free resource there on fiber.
Speaker 9: Okay, thank you. Then can you dose on magnesium or
Speaker 9: the sillium power.
Speaker 4: With magnesium, Yes, you absolutely definitely can and you will
Speaker 4: get loose bowels bow motions. So definitely one hundred percent
Speaker 4: stick to the dosages on the on the container, and
Speaker 4: always with supplements by the best quality that you can afford.
Speaker 4: The ones behind the counter, the ones that they are
Speaker 4: practitioner only that you have to talk to the pharmacists
Speaker 4: about are better quality, more research there, they're going to
Speaker 4: have less. You know, they've been more safety standard than
Speaker 4: all the rest of it. So where people use supplements,
Speaker 4: if they can afford it, I always recommend the ones
Speaker 4: behind the counter.
Speaker 3: Excellent, Thanks Treasure. Well we take a break. Will be
Speaker 3: just a moment taking your calls or texts for Clear
Speaker 3: Turnbull on supplements, which ones are worth it or which
Speaker 3: ones to avoid or whatever your questions are eight hundred
Speaker 3: and eighteen eighties twenty two to five, it's nineteen to five.
Speaker 3: Let's to get through just quickly, clear a clear turnbull.
Speaker 3: What have you seen the headlines around the amount of
Speaker 3: cottage cheese that we're eating these days? It's become a
Speaker 3: real trend, doesn't that protein?
Speaker 4: It absolutely has yes, protein, and particularly in the perimenopause
Speaker 4: or women, so women over forty are all being all
Speaker 4: on our Instagram and Facebook is hottage cheese. Everything is
Speaker 4: being promoted and that's because for the the for its volume,
Speaker 4: it's very concentrated in protein. So definitely I've noticed it
Speaker 4: run out on a few shells, that's sure.
Speaker 3: Yeah, amazing it's a huge consumption's gone up something like
Speaker 3: sixty percent or something. I think in the.
Speaker 4: Last I know the power of the power of social
Speaker 4: media and recipes.
Speaker 5: What does chese being used in literally everything? Yeah?
Speaker 3: What is the balance of protein and carbohydrate and when
Speaker 3: you should eat them more protein either one?
Speaker 5: Yeah, great question.
Speaker 4: So with protein, one of the key things is to
Speaker 4: spread it out throughout the day so you don't While
Speaker 4: it's great to obviously have doses at doses or amounts
Speaker 4: at your meals, one of the things that we do
Speaker 4: terribly in New Zealand is often you know, a couple
Speaker 4: of slice of toast or bottle of cereal with a
Speaker 4: splash of milk, hardly any protein, and then lunch like
Speaker 4: a sandwich, one piece of ham you know, hardly any protein,
Speaker 4: and then dinner or steak, fish meat you know, and
Speaker 4: then the protein there. It's much better to try and
Speaker 4: distribute it throughout the day. So one of the things
Speaker 4: again on my website so clearturmble dot co, dot and
Speaker 4: z you'll find a protein guide that tells you how
Speaker 4: much protein that you need and how to spread it out.
Speaker 4: But spreading it out is kind of the key thing
Speaker 4: with carbohydrate. It's really about the quality the type that
Speaker 4: you're having. So again, there's a very big difference between rice,
Speaker 4: bubbles and oats, is a very big difference between donut
Speaker 4: and whole grown crackers. So the quality and the quantity
Speaker 4: is very variable. So people are terrified of carbohydrate wrongly really,
Speaker 4: because carbohydrate is not the devil. It's just the fact
Speaker 4: that you've just got to get the type right and
Speaker 4: the quantity for you and your level of activity.
Speaker 3: Am I right that if you consistently consume protein throughout
Speaker 3: the day, it also helps with maybe reducing you wanting
Speaker 3: to binge on carbohydrates as well. Does it help control
Speaker 3: your appetite regular protein?
Speaker 5: You're absolutely right.
Speaker 4: So one of the one of the key things that
Speaker 4: we know is that fiber and protein are the most
Speaker 4: what's called satiating, the most satisfying of nutrients. So we yeah,
Speaker 4: that's such a good key, and that's what you know,
Speaker 4: why all this cottag cheese is selling out and why
Speaker 4: protein's really you know, at the moment, it's a really
Speaker 4: big focus. But I would absolutely say that in my industry,
Speaker 4: what we're saying to people now is like, don't go
Speaker 4: so crazy about protein that you're not eating enough fiber.
Speaker 5: Because we're definitely seeing this. You see all these the trends.
Speaker 4: People are doing all this stuff and then they're they're
Speaker 4: forgetting they're eating.
Speaker 5: So much chicken or so much cottage cheese.
Speaker 4: We're like and the tomato and the vegetable with it.
Speaker 4: It's like, oh, they I haven't got enough. They can't
Speaker 4: eat any more vegetables, So.
Speaker 3: Right, let's tay some more course so high.
Speaker 10: Yeah, Hi, I'm taking vitamin D three one kitchen a
Speaker 10: month from the doctor's prescription. But yes, very weak and
Speaker 10: watery eyes. And the optometrist has given me these drops
Speaker 10: which don't agree. So I've started taking fish oil fifteen
Speaker 10: hundred mologram and major three three a day. Would it
Speaker 10: be right to both of us together and wouldn't hilt
Speaker 10: my eyes? And I also tackeen hundred millograms of vitamin SEA.
Speaker 5: So the Amiga three and the vitamin D very good combination. Yeah,
Speaker 5: with vitamin C.
Speaker 4: You know, if you if you're eating your fruits and vegetables,
Speaker 4: so I would definitely with vitamin C. Always recommend people
Speaker 4: to try and just focus on getting their fruits and
Speaker 4: vegetables as the best sources because you get so many
Speaker 4: other nutrients and fruits and vegetables and any of these things.
Speaker 5: Again, vitamin C being one of them.
Speaker 4: If you have too much, you literally it is one
Speaker 4: of those ones that you just pee out. In terms
Speaker 4: of your eyes, it's I don't I don't know where
Speaker 4: that fits. That's definitely the optometrius thing, and likely to
Speaker 4: be related to either of those supplements. It might be
Speaker 4: just something more with a tear duct or something more
Speaker 4: functional with your eyes.
Speaker 5: But yeah, the Amiga three and obviously with.
Speaker 4: The recommendation from your doctor, the vitamin D is a
Speaker 4: good one, and it's fine to be taking both of those.
Speaker 3: Yeah, he thanks for your call. So now, as somebody said,
Speaker 3: asked about the distinct the distinction between soluble and insoluble fiber,
Speaker 3: this s tixst to see is that insoluble fiber can
Speaker 3: be bad for people with IBS. What do we know
Speaker 3: about all that?
Speaker 4: Yeah, So there are actually three types of fiber. So
Speaker 4: there's soluble, insoluble, and something called resistant start. So for
Speaker 4: good bowel health for the majority of people, we need
Speaker 4: both so or three. So some of them, like your
Speaker 4: soluble fiber is in things like your pulses.
Speaker 5: And some of your whole grains.
Speaker 4: The insoluble is actually the usky stuff. So again in
Speaker 4: some of the grains it can get complicated. I've got
Speaker 4: a video on my website on different types of fiber.
Speaker 4: One of the key things with irrital bowl syndrome, which
Speaker 4: affects about one in seven people in New Zealand, is
Speaker 4: that you do need to be mindful of the type
Speaker 4: of fiber. But there is absolutely not one size fits
Speaker 4: all with irritable bowl. Some people need a lot more fiber,
Speaker 4: some people need less. So with irrital bowel syndrome, it
Speaker 4: is it's definitely an individual an individual conversation about fiber
Speaker 4: rather than saying if you've got ibs, you need to
Speaker 4: go one way or the other. So yeah, again, if
Speaker 4: you go to my website on fiber, you'll find that
Speaker 4: and yeah, miss nutrition, we can help with irrital bowel
Speaker 4: as well.
Speaker 3: Excellent. By the way, on your website, are under the
Speaker 3: menu if people are looking for that, and then you've
Speaker 3: got home about speaking it.
Speaker 4: Yes, it's the recipes and recipes and I should know
Speaker 4: that our news, yeah news, I probably need to change it. Yeah,
Speaker 4: it's where my blog is. You'll find it in there.
Speaker 4: That's a great thing.
Speaker 5: If you can't find it, probably the people can't. Good question.
Speaker 3: Okay, good stuff, right, Actually, let's go to Lee Hello, oh.
Speaker 11: Hello, Hi. I'd just like to say about fider mundee.
Speaker 11: I heard mine checked many years ago and found that
Speaker 11: I was basically non existent in it and was given
Speaker 11: one capsule every week. So I thought i'd get my
Speaker 11: husband tested. And because he played bowls, so he's outside
Speaker 11: a lot, he's outside on the garden every day, and
Speaker 11: he had nothing IRA. How does it work out?
Speaker 5: So it depends.
Speaker 4: So number one, it's the amount of the amount of
Speaker 4: time that you spend outside, the amount of skin that
Speaker 4: is exposed, and also the color of your skin makes
Speaker 4: a big difference. So with people with paler skin, they
Speaker 4: need to be outside for longer to absorb vitamin D
Speaker 4: than people.
Speaker 11: Who've got playing plowing balls takes all day.
Speaker 4: Yes, I know, Yeah, it's one of those things that's
Speaker 4: that's probably very variable individually.
Speaker 5: So it's just your body's ability to make that.
Speaker 4: Like, I absolutely agree with you, that makes no sense
Speaker 4: that he was out of the idle day doing.
Speaker 11: Thet To mention you was iron When I get my
Speaker 11: blood taste done and they ring me and say everything's fine.
Speaker 11: I say no, no, no, you give me what level my Oh, yes,
Speaker 11: can bear pit, because that's what I want to know.
Speaker 11: Say say, irons not to a hundred, you know, you
Speaker 11: try me what it is, and they will always say, oh,
Speaker 11: you're just on the cusp like you know, wham father thing. Yeah,
Speaker 11: so it's okay, And that's not okay. I should be
Speaker 11: at least half. I've had nine problems since I was
Speaker 11: a child. Yeah that makes me angry.
Speaker 5: Well, I absolutely, I absolutely hear you.
Speaker 4: One of the one of the things that is quite
Speaker 4: challenging with any blood tests is that there's there's a
Speaker 4: range of what they consider normal, right and but but
Speaker 4: obviously and I am actually the same in this iron
Speaker 4: conversation that if I am on the cusp of what
Speaker 4: is considered normal, and if I if I am on
Speaker 4: the cuspo off, I can't get out of bed, like
Speaker 4: I'm so tired. So for me, I actually go, well,
Speaker 4: that's not normal. For me, I actually need my iron
Speaker 4: levels to be higher than what is considered like the
Speaker 4: lower end of normal for me to function. And as
Speaker 4: dieticians and nutritionists, this is something that we deal with
Speaker 4: all the time. And I absolutely hear your frustration with that,
Speaker 4: and it is if you are a person that sits
Speaker 4: on the cusp before is considered normal or is like
Speaker 4: on the teetering on the.
Speaker 5: Lower end, and you feel terrible, then you need.
Speaker 4: To have that conversation and say, listen, i might be
Speaker 4: on the lower end of normal, but I'm not feeling good.
Speaker 4: And again that's where you know, if you know that
Speaker 4: you've been lower nine for your whole life or someone
Speaker 4: else in this situation, that's an individual case. We're not
Speaker 4: everybody is average any by any description.
Speaker 3: Okay. By the way, when you get blood tists, you
Speaker 3: get a copy of the results that sees what your
Speaker 3: numbers are, and it usually sees what the rangers, doesn't it.
Speaker 5: Yeah, you do well.
Speaker 4: Again, depending on your doctor, you can request it. So
Speaker 4: some people don't get it. But I would say, like
Speaker 4: my whole family work in the medical profession, and I've
Speaker 4: I've worked in hospitals on and off, you know, in
Speaker 4: my life. And it is a frustration that people have
Speaker 4: all the time around ranges. It's the same with everything.
Speaker 4: It's the same with money, it's the same with educate.
Speaker 4: All of these things. Is like, well, this is considered normal.
Speaker 4: For your child, for your money. It doesn't always work
Speaker 4: like that, and we actually have to sometimes think a
Speaker 4: bit outside the picture if people are still struggling on
Speaker 4: the lower or the higher.
Speaker 3: End, and sometimes googling your results and just relying on
Speaker 3: Google to tell you is not as helpful as maybe
Speaker 3: understanding context, which is what a doctor can do as well.
Speaker 3: Isn't it for instant.
Speaker 5: Yeah, totally.
Speaker 4: And also it's very important to be New Zealand focused
Speaker 4: with the figures because again a lot of the information
Speaker 4: comes out of the States, and our numbers are different,
Speaker 4: and the guidelines are difference and supplements a difference and
Speaker 4: so on.
Speaker 3: Okay, right, we'll be back in just the tickets eight
Speaker 3: and a half minutes to five news talks. He'd b yes,
Speaker 3: welcome back Newstalk sid B. Look the last couple of
Speaker 3: minutes with clear timble, so I see if we can
Speaker 3: brainstorm a few quick texts once is clear. In the morning,
Speaker 3: I have a scoop of protein powder and milk and
Speaker 3: a shot of coffee. Does the caffeine alter the protein
Speaker 3: and the protein powder?
Speaker 5: No, it doesn't, which is good.
Speaker 3: There's a quick one, by the way. The winner of
Speaker 3: the session with the clear the consultation with the nutrition
Speaker 3: and the copy of the wellbeing Planner and the habit
Speaker 3: tracker is Rachel. And we'll pass Rachel's details onto Clear.
Speaker 3: So good on you're Rachel. Rachel was only called about
Speaker 3: glucosamine and tumeric supplements, et cetera. Is there something that
Speaker 3: I can take for restlance legs at night?
Speaker 5: Magnesium would be? Would be something would be probably the
Speaker 5: first thing to look at.
Speaker 3: Okay, higli oily fish. Amiga three does tined tuna count?
Speaker 4: It does count, but you have to have quite a
Speaker 4: lot of it to get enough Amiga three. If you
Speaker 4: go to healthyfood dot com and type in a Mega
Speaker 4: three into the search, there's an article there on how
Speaker 4: much is in different fish because tuna cand is one
Speaker 4: of the lower ones, but it still has some.
Speaker 3: Yeah, okay, I feel so much better on protein powder
Speaker 3: since hypertheridism and will never stop plays something Magnesium to
Speaker 3: be regular as a must.
Speaker 4: Yes, Magnesium is that it makes keeps you regular. So
Speaker 4: when you have magnesium, it keeps it loosens things. Let's
Speaker 4: just say that what's the best way.
Speaker 3: To get I've got one text from somebody since and
Speaker 3: to go to the lou and bow motion every three days,
Speaker 3: any safe ways to speed that up? Although the music's rolling,
Speaker 3: so you left to be quick.
Speaker 5: Okay.
Speaker 4: Number one, make sure if that's new on set, go
Speaker 4: and see your doctor. If you've always been like that,
Speaker 4: then you need to. It's checking your fiber and your fluid.
Speaker 4: But if you are newly constipated, once every three days.
Speaker 5: You need to go and see your GP.
Speaker 3: Yeah, there we go. There's a bit of good advice
Speaker 3: for anyone who relates to that. Hey, Clear, thanks so much. Gosh,
Speaker 3: time flies when you having fun, doesn't.
Speaker 5: It doesn't it? Yes, thank you for having me.
Speaker 3: Nice to see you again, and you can go to
Speaker 3: clear turnball dot co, dot en z if you want
Speaker 3: to check out some of those references Clear made about protein.
Speaker 3: Gab Rate's lots of good information there and we'll catch again. Clear.
Speaker 3: Good on you soon. Thank you, Bye bye, Schammel, Bill Yakup.
Speaker 3: As next as the New Talks.
Speaker 1: It'd be for more from the Weekend collective. Listen live
Speaker 1: to News Talks. It'd be weekends from three pm, or
Speaker 1: follow the podcast on iHeartRadio.