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Speaker 1: Hi, I'm Leanne Ward and I'm Susie Burrow and welcome

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Speaker 1: to The Nutrition Couch, a weekly podcast from two of

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Speaker 1: Ustray's leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets, and good food.

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Speaker 2: Before we kick off today's episode, we.

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Speaker 1: Are super proud to announce that today's episode is brought

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Speaker 2: head to the show notes for our discount link to

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Speaker 2: treat yourself and your loved ones for some Anna Luisa jewelry.

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Speaker 1: Now, let's dive into today's episode from the Nutrition Catch. Today,

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Speaker 1: we're talking about juice cleansing. Chances are you've heard of them,

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Speaker 1: maybe you've even tried one, so are they a good

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Speaker 1: way to detox and kickstart your diet. Our client case

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Speaker 1: study of the week is about adrenal fatigue. What is

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Speaker 1: it and what do you need to know about your

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Speaker 1: adrenals in relation to nutrition? A popular product segment of

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Speaker 1: the week, we chat about the growing range of seeded crackers,

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Speaker 1: and in our client question of the week, it's about oils.

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Speaker 1: What is the best type of oil for cooking and

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Speaker 1: what should we be using. But to kick us off

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Speaker 1: this week, Susie, what has been your highlight for the

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Speaker 1: past week.

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Speaker 2: We're trying to keep it very positive at the moment

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Speaker 2: and not talking about lockdown and homeschooling, but I have

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Speaker 2: to be honest and this will go again something I've

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Speaker 2: said before, but I've been really excited about the quality

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Speaker 2: of television that's around at the moment. There has been

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Speaker 2: several series that I have got on my list. So

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Speaker 2: I've recently watched Blue Is It White, Lotus, White Lotus

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Speaker 2: from the Hawaii and Wetworth, which is one of my

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Speaker 2: favorite shows, comes back very soon. Billions is on its

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Speaker 2: way back. So I think I've said before I don't

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Speaker 2: actually watch a lot of television, and I don't I

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Speaker 2: usually watch an hour each night. But because there's several

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Speaker 2: shows on that I'm really enjoying, I really wait till

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Speaker 2: the twins get to sleep and at eight or nine

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Speaker 2: o'clock sit down and watch an episode or two and

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Speaker 2: it's really getting me through. So when I've got a

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Speaker 2: list of things to watch and read, I'm very happy.

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Speaker 2: And at the moment, it's prime time in television, so

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Speaker 2: it couldn't have come at a better time. So I'm

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Speaker 2: very happy about that, getting a lot of pleasure out

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Speaker 2: of the good telling of the moment.

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Speaker 1: Yeah, and I agree, Susie. I'm actually I'm a sucker

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Speaker 1: for the Bachelor. I'm an old romantic at heart. Don't

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Speaker 1: shoot me. And of the other one i'm watching or

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Speaker 1: we've just finished watching, was Doctor Death, which is about

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Speaker 1: a top quote unquote top neurosurgeon in America, and that

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Speaker 1: was this scary series to see what he had done

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Speaker 1: to some people. He had killed a few people, he

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Speaker 1: had paralyzed a few people, including his best friend from

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Speaker 1: you know, very what most neurosurgeons will consider simple prostigures.

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Speaker 1: So that's sort of more of a medical base thing.

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Speaker 1: It was on Netflix as like the real story than

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Speaker 1: the dramatized sort of version of it as well, but

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Speaker 1: very very scary for you know, a highly respected health

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Speaker 1: professional to be doing those sorts of things.

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Speaker 2: So I think it's something that engages you and just

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Speaker 2: takes you out of your reality every so often is

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Speaker 2: a good thing. And I'm definitely not a fan of

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Speaker 2: using screens in huge amounts, but I think for a

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Speaker 2: bit of quality TV that really is a bit of escapism.

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Speaker 2: At the moment, I'm very very happy with the quality

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Speaker 2: of what's out there.

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Speaker 1: Couldn't agree more. And I like that a lot of

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Speaker 1: the movies are even coming to some of the streaming

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Speaker 1: services where of course you pay a little bit extra

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Speaker 1: to see them, but if you are in lockdown somewhere

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Speaker 1: and you're not able to get to the cinema, you

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Speaker 1: can actually enjoy that sort of you know, Saturday night

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Speaker 1: family movie time at home and enjoy that sort of

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Speaker 1: experience together as a family as well.

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Speaker 2: And I've actually got a lot of clients who have

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Speaker 2: hired exercise equipment at the moment, so they can't get

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Speaker 2: to the gym and they're not comfortable necessarily training even outdoors,

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Speaker 2: so they've hired a bike, or they've hired a treadmill,

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Speaker 2: and that's a great way to watch television. So even

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Speaker 2: if you're doing some moderate steps or twenty minutes on

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Speaker 2: a bike, it's a really good way to bring exercise

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Speaker 2: into your daily routine. And if you love watching TV

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Speaker 2: or certain programs or documentaries, it's a great way to

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Speaker 2: combine both. So I'm a big fan of that, and

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Speaker 2: I have to say I've had quite a few clients

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Speaker 2: invest in those pieces of equipment and it's worked out

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Speaker 2: really well with their lockdown goals.

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Speaker 1: And one of the things I've been doing with my

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Speaker 1: clients if they're watching free to AIRTV is we call

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Speaker 1: it the exercise ad break. So when the ads come on,

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Speaker 1: which obviously you're not going to get on your streaming

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Speaker 1: surfaces but on your free to AIRTV, do as many

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Speaker 1: squatch as you can during the ad break, do as

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Speaker 1: many push ups as you can do. Some burpies utilize

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Speaker 1: that time in between we normally flicking and channel surfing anyway,

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Speaker 1: or maybe you pick up your phone and scroll through Facebook,

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Speaker 1: utilize that time. You can get a twenty minute workout

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Speaker 1: within probably an hour off The Bachelor or something like that,

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Speaker 1: just within the ad break. So if you're short on time,

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Speaker 1: or if you're time pressed, utilize that time. If you're

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Speaker 1: sitting down to even just rest for a little bit,

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Speaker 1: you know, rest while you're watching the TV show when

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Speaker 1: the ads come in. Use that to do some push ups,

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Speaker 1: do some tricep dips using your couches. Yeah, a little

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Speaker 1: bit of equipment. There's so many things that we can

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Speaker 1: do and that we have power to control during some

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Speaker 1: of the things that we don't have power to control,

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Speaker 1: such as lockdowns, butocus on the things that you do

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Speaker 1: have that control over where you can make some positive

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Speaker 1: health benefits as well.

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Speaker 2: I love that I do. That is so smart and

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Speaker 2: it's also a bit fun and a bit novel because

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Speaker 2: I think at the moment we're craving stimulation, so anything

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Speaker 2: that's a little bit invokes that excitement and a bit

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Speaker 2: of fun and challenge per ad break. I think that's

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Speaker 2: a really smart idea. I love it.

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Speaker 1: Yeah, particularly if so you get ten squats out in

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Speaker 1: the first that adds next week, aim for twelve, or

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Speaker 1: the week after, aim for fifteen or twenty, like, continuously

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Speaker 1: push yourself that little bit more and challenge yourself that

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Speaker 1: little bit more. I like it, right, love it so

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Speaker 1: Susie to get us started on the potty this week,

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Speaker 1: a topic that regularly pops up on social media. Oh

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Speaker 1: does my head in a juice to cleanses or juice programs?

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Speaker 1: So generally these type of things encourage us to replace

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Speaker 1: whole food with juices, whether it's cold breast juice or

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Speaker 1: just some sort of greens or something like that, for

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Speaker 1: a period of time. Sometimes it's seven days, sometimes it's fourteen.

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Speaker 1: Sometimes this as long as twenty one or twenty eight days,

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Speaker 1: which I couldn't imagine drinking just juice for twenty eight days. God,

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Speaker 1: I think I don't think I did in the last

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Speaker 1: three days, Susie. But you know, there are many different

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Speaker 1: types that are advertised quite heavily at this time of year,

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Speaker 1: moving towards spring. So what are your experiences with juice cleanses, Susie,

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Speaker 1: And of course you're not an for them, but why

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Speaker 1: not and why don't we as dieticians recommend these?

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Speaker 2: Oh everything you've said just sums it up for me.

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Speaker 2: It's probably one of my most disliked approaches. But they're

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Speaker 2: so common, and we are talking at a time when

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Speaker 2: people come up and say that they're perhaps anti VAXX.

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Speaker 2: I think if you're a juice cleansed person, I'm always

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Speaker 2: surprised when people say that they've done it. Oh, where

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Speaker 2: do we even start leanne how do we describe it?

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Speaker 2: I guess, first of all, any extreme diet we know

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Speaker 2: rarely works, and it's definitely not sustainable. But I think

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Speaker 2: the thing that particularly bothers me about juice cleanses or

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Speaker 2: juice fast is that nutritionally they are have got no

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Speaker 2: evidence whatsoever to support an increase in fat metabolism. So

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Speaker 2: if we took an example of a vegetable based juice,

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Speaker 2: so and at times I will suggest or recommend vegetable

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Speaker 2: based juices off the top of my head. If someone's

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Speaker 2: got high blood pressure, there is evidence to show that

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Speaker 2: beetroot juice can help reduce that. So if you had

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Speaker 2: a veggie juice that had just say beetroot, salery, carrot,

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Speaker 2: it would come in at about eighty two one hundred calories,

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Speaker 2: about fourteen grams of sugars, which is coming from the

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Speaker 2: natural vegetable. If you've got a juice that includes the pulp,

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Speaker 2: you're getting a bit of fiber. Really, it's quite insignificant

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Speaker 2: from a calorie perspective. Now, if you had a period

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Speaker 2: of time having only vegetable based juices, even if you

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Speaker 2: had six or eight to day, it's very low calorie.

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Speaker 2: You might get eight hundred to one thousand calories. The

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Speaker 2: carbohydrates would range say eighty to maybe one hundred and

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Speaker 2: twenty grams. So it's like any extreme diet, and you're

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Speaker 2: getting just carbohydrate, a bit of dietary fiber, no protein,

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Speaker 2: no good fat. And yes, because of the low calorie

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Speaker 2: nature of it, you will instantly lose several kilos of

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Speaker 2: fluid and you'll feel lighter and maybe anecdotally a bit

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Speaker 2: more energized. But in my experience observing these juices from Afar,

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Speaker 2: usually they're not veggie juices. Usually there are a mix

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Speaker 2: of both fruit and vegetable juices, And if you look

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Speaker 2: at a fruit based juice, you're looking at twenty to

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Speaker 2: thirty grams of sugar's minimum, significantly more calories per serve.

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Speaker 2: And so over the course of the day, if you've

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Speaker 2: had say six juices in total, which I think some

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Speaker 2: of them are and two or three of them are

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Speaker 2: fruit juices, you're still going to be coming in it

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Speaker 2: up to fourteen fifteen hundred calories. So I struggle with

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Speaker 2: the most of all because I don't see a point

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Speaker 2: to them, and I definitely don't see any scientific evidence

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Speaker 2: to support them as part of any holistic weight loss

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Speaker 2: program long term, because if I wanted someone to lose

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Speaker 2: weight very, very quickly, I can use mirror replacements. I

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Speaker 2: can use soups, I can use salads and get a

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Speaker 2: much better response in terms of a profile of all

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Speaker 2: nutritional target that I'm ever going to get from just

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Speaker 2: vegetable juices or fruit juices. And I think why they're

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Speaker 2: popular is they make people feel holier than now because

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Speaker 2: it seems just fruit and veggies, and the more of

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Speaker 2: that you have, how could it possibly be bad for you?

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Speaker 2: But I've never seen anyone lose weight and keep it off.

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Speaker 2: They always put it back on. And when it comes

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Speaker 2: to I would never recommend that much fruit juice. I rarely,

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Speaker 2: if ever drink fruit juice. I never recommend it, maybe

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Speaker 2: for elite level athletes burning significant number of calories each day,

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Speaker 2: And to me, it's just pure concentrated high glycenic index

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Speaker 2: sugar going through the body. So as a dietitian, I'm

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Speaker 2: so uncomfortable with it and they'rey often expensive, like you

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Speaker 2: actually pay for this as well, so I would never

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Speaker 2: recommend them. I'm not a fan. I'm constantly shocked at

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Speaker 2: how many people do them. And as I said, I

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Speaker 2: think there's much better ways to lose weight quickly with

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Speaker 2: a scientific basis, because they're nutritionally inadequate. So when you're

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Speaker 2: talking about ones that go for twenty one day, even

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Speaker 2: seven days, you're getting no dietary protein, you're getting no

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Speaker 2: good fats, you're getting a range of essential nutrients you're

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Speaker 2: just not getting so as dietitians, they're not nutritionally complete

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Speaker 2: or sound for any extended period of time, let alone

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Speaker 2: anything longer than a day. And as I said, if

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Speaker 2: I wanted people to lose a few killos quickly, there's

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Speaker 2: a lot smarter foods I can use that are juice cleans.

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Speaker 1: Absolutely, and I agree with all the points. It's particularly

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Speaker 1: the one about it being nutritionally incomplete. But I think

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Speaker 1: the big catch for most people, and what sucks most

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Speaker 1: people in is that they think that they need to

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Speaker 1: do a detox right they've come out of Christmas, they've

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Speaker 1: come up off a long holiday, they've just been eating

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Speaker 1: too much junk in lockdown, whatever it might be. They gone,

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Speaker 1: I feel crap. My body feels crap. I need a detox.

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Speaker 1: Actually you don't. If you have a functioning liver and

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Speaker 1: a kidney, you have two organs that will detox for

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Speaker 1: your body, and if they're not functioning properly, you should

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Speaker 1: probably be at the hospital or getting some sort of

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Speaker 1: medical intervention. So our bodies don't need an external detox.

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Speaker 1: I think that's probably the first thing that we need

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Speaker 1: to remind people at home. If you just start eating better,

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Speaker 1: your body will naturally do its thing for you. Don't

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Speaker 1: need a juice cleanser or a detox to do that for you.

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Speaker 1: And the biggest gripe I have with them, Susie, even

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Speaker 1: for like a small period of time four to seven days,

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Speaker 1: the protein there is no protein in them. So what

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Speaker 1: you're losing, as you mentioned, is water weight, a little

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Speaker 1: bit of fat mass because it's so low calorie, but

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Speaker 1: you're also losing the gold standard muscle mass. And what

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Speaker 1: we want to hold on to and maintain long term

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Speaker 1: is our muscle mass because muscle is a metabolically active tissue.

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Speaker 1: The more muscle we have, the better we are metabolically.

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Speaker 1: So this is why people lose the weight then put

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Speaker 1: it back on again, and often you'll rebound heavier than

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Speaker 1: where you've begun. And I've actually got a great metabolic

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Speaker 1: dietitian talking about a case study on why juice cleanses

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Speaker 1: are so damaging from a metabolic perspective on my other podcast,

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Speaker 1: leanne Ward Nutrition. So if you look up episode eighty six,

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Speaker 1: it's called All Things Metabolism with dietitian Elena Effert. That

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Speaker 1: is a wonderful case study. She talks about juice cleanses

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Speaker 1: and how metabolically somebody has been so damaged by them

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Speaker 1: just a short period of time. Where then when you

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Speaker 1: start the healthy eating after the juice detox, you'll so much.

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Speaker 1: I guess like you've done that damage to your metabolism

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Speaker 1: and you've slowed that down where you're starting from a

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Speaker 1: lesser place to even begin with afterwards, So again they're expensive,

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Speaker 1: the nutritionally incomplete, you're slowing yourself down metabolically afterwards, you're

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Speaker 1: just not going to do yourself any favors long term.

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Speaker 1: So I'm like you, Susie, I don't ever, ever, ever

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Speaker 1: recommend them, and I tell people to run for the

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Speaker 1: hills if there are online people actually recommending them, because

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Speaker 1: most people are promoting them purely because they're propping from them,

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Speaker 1: and particularly the ones where it's like cold breast juices,

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Speaker 1: because they're claimed to be, you know, even healthier than

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Speaker 1: normal juices. So again, if you want to have a juice,

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Speaker 1: have a juice, but you don't need to go and

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Speaker 1: incorporate it into a three seven, twenty one, twenty eight

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Speaker 1: day cleant. So I think that's probably enough set on

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Speaker 1: that topic. But we definitely don't need to detox. Just

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Speaker 1: simply eating better, your body will do its thing.

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Speaker 2: Put it that way, and you couldn't have summed it

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Speaker 2: up better myself, because I I have seen this happen

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Speaker 2: multiple times where big fans of juice fast will do

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Speaker 2: them over several times for extended periods of time. And

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Speaker 2: indeed they might be big men and they might lose

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Speaker 2: twenty thirty kilos, and then what happens as soon as

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Speaker 2: they go back to normal eating, they've lost their metabolic

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Speaker 2: efficiency and they regain the weight. And I can safely say,

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Speaker 2: particularly to our women listeners, that the more times you

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Speaker 2: do that, every time you go to lose weight, it

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Speaker 2: gets harder and harder and harder, And that's why very

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Speaker 2: strict diets that worked in the beginning no longer work

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Speaker 2: because you've actually done damage metabolically to your diet. And

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Speaker 2: you know, off the top of my head, I guarantee

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Speaker 2: you if you simply reduce the size of your evening

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Speaker 2: meal or have a soup, you will lose long term,

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Speaker 2: probably more weight and keep it off. Then you will

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Speaker 2: by replacing all of your food for an extended period

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Speaker 2: of time on a juice fast. And if you must

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Speaker 2: do one, the longest I would ever say is a

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Speaker 2: day or two max. There's no extended benefit from doing

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Speaker 2: it any longer than that. And it's one of those

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Speaker 2: diets that I would put in the never basket in

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Speaker 2: terms of never recommending, never seen good results from it.

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Speaker 2: And usually they're being sold by people either making a

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Speaker 2: lot of money from them or who have no scientific qualifications.

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Speaker 2: And I have a fundamental issue with people without scientific

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Speaker 2: qualifications giving any kind of dietary advice. And I think

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Speaker 2: as time goes on, we will all become a bit

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Speaker 2: more aware of that because it actually is dangerous for

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Speaker 2: the body long term.

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Speaker 1: Couldn't agree more?

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Speaker 2: All?

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Speaker 1: Right?

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Speaker 2: Well, moving on after that, we're all very heated, really,

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Speaker 2: aren't we We don't want another topic that I think

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Speaker 2: will really resonate with a lot of our listeners. And

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Speaker 2: when you put it forward to me after listening to

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Speaker 2: a podcast recently, I thought, yes, we must talk about that.

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Speaker 2: And the topic is a dreamal fatigue. Now, it's a

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Speaker 2: very interesting concept, and my understanding had been that it's

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Speaker 2: a bit of a random description given to a range

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Speaker 2: of different symptoms, and it's not necessarily recognized as a

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Speaker 2: medical diagnosis, even though people will commonly describe it. So

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Speaker 2: I also went away and listened to the podcast. But

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Speaker 2: tell us first of all, where you sort of got

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Speaker 2: onto it and what your thoughts are, and then I

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Speaker 2: can share with you again my experience with it.

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Speaker 1: Yeah. So I actually had a client who had signed

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Speaker 1: up to my one on one coaching service. She her

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Speaker 1: goals were fat loss, It was to work on the

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Speaker 1: emotional eating and it was just to improve her energy.

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Speaker 1: And when we questioned sort of, I was like, okay, great,

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Speaker 1: tell me about this energy. You know what's happening here,

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Speaker 1: and she listed off a whole range of symptoms. She

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Speaker 1: was just lethargic, she had craving, she had brain fogs,

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Speaker 1: she struggled to get through the day, she wasn't sleeping

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Speaker 1: very well. And then she's like, and when I saw

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Speaker 1: my nature path, she told me I had a dreamal fatigue.

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Speaker 1: So my adrenal fatigue is the biggest thing I want

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Speaker 1: to get on top of. And I'll come back to

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Speaker 1: her and a little bit later on what we did

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Speaker 1: for that, But let's just start with what is adrenal

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Speaker 1: of fatigue, Susie, And is it an actual thing? Because

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Speaker 1: if you look at it from a medical diagnosis perspective,

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Speaker 1: it is not an accepted medical diagnosis. So as science

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Speaker 1: based practitioners, adrenal fatigue is not a thing for you

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Speaker 1: or I. So what a lot of proponents of adrenal

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Speaker 1: fatigue what it is is this sort of holistic health

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Speaker 1: industry condition, or it's this term used by the health

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Speaker 1: or the holistic industry to discy. If I have a

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Speaker 1: cluster of nonspecific symptoms, it might be body eggs, it

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Speaker 1: might be brain fog, fatigue, sleep disturbances, problems with digestion.

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Speaker 1: So essentially, what your adrenal glands are are they glands

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Speaker 1: that produce a variety of hormones that are important for

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Speaker 1: our health. So there is actually a legitimate medical term

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Speaker 1: called adrenal insufficiency. Now, this refers to an inadequate production

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Speaker 1: of one or more of these hormones as a result

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Speaker 1: of an underlying disease or an underlying surgery. So some

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Speaker 1: signs and symptoms of adrenal insufficiency not fatigue. Insufficiency, may

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Speaker 1: be fatigue, body eggs, brain fog, unexplained weight loss or

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Speaker 1: wet gain, low blood pressure, loss of body, hair, skin discoloration.

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Speaker 1: So you can see that the signs and symptoms of

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Speaker 1: adrenal insufficiency are very similar to what proponents say are

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Speaker 1: adrenal fatigue. Now, this is where the problem lies to

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Speaker 1: Proponents of adrenal fatigue claim that their diagnosis is a

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Speaker 1: very mild form of adrenal insufficiency caused by this chronic stress.

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Speaker 1: But there's no proven science or theory behind this adrenal

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Speaker 1: or fatigue. Because what they're claiming is that the blood

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Speaker 1: test that picks up a drena of insufficiency isn't specific

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Speaker 1: enough to pick up a drene or fatigue. But it's

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Speaker 1: simply not true. So I'm not saying that you don't

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Speaker 1: have these symptoms, you don't have the brain flog. You

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Speaker 1: don't have the fatigue, you don't have the body egg

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Speaker 1: one hundred percent believe you when you say that, it's

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Speaker 1: just that we can't cluster them all together and call

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Speaker 1: it adrenal fatigue. A cluster of symptoms doesn't equal a

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Speaker 1: medical diagnosis. So unfortunately, there's no science to back up

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Speaker 1: this adrenal fatigue condition that a lot of these holistic

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Speaker 1: sort of health natural paths and that sort of thing,

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Speaker 1: it's hating. So the Endocrine Society, which is the world's

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Speaker 1: largest organization of endocrinologists, flatly say that there is no

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Speaker 1: such thing as adrena fatigue. It is not a real disease.

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Speaker 1: And I agree with them because they say that the

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Speaker 1: symptoms of adrena fatigue are so generalized that they could

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Speaker 1: apply to so many different diseases or conditions. They could

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Speaker 1: be depression, they could be sleep happen yet, they could

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Speaker 1: be hypothirodism, they could be so so many conditions that

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Speaker 1: you can actually test for and accurately diagnose. But the

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Speaker 1: thing with the dream of fatigue is there's no medical

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Speaker 1: test or blood test or diagnosis that we can diagnose

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Speaker 1: it with. So I think for our listeners at home,

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Speaker 1: it's not a proper medical condition, but we're not discounting

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Speaker 1: your symptoms. And so coming back to the client that

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Speaker 1: I had, Susie when she got diagnosed with her a

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Speaker 1: dream of fatigue, what I said to her is, I

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Speaker 1: don't want you to get hung up in this diagnosis.

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Speaker 1: I don't want you to cut out the glute and

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Speaker 1: the dairy, this sugar, everything that the natchape told her.

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Speaker 1: I wanted her to stop the thirteen different supplements that

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Speaker 1: were costing her about fifteen hundred dollars a month. And

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Speaker 1: I said, this is what we're going to do. We're

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Speaker 1: going to focus on your sleep. We're going to have

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Speaker 1: no phones in your bedroom and we're not going to

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Speaker 1: touch a device within thirty to sixty minutes of going

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Speaker 1: to sleep. We're gonna have a good bedtime routine that

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Speaker 1: incorporated some meditations, some deep breathing, and her winding down

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Speaker 1: for the night. We cut back her exercise. She was

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Speaker 1: doing seven sessions a week. We cut it down to four.

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Speaker 1: That was as much as she needed to do. We

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Speaker 1: balanced out her meals and her snacks. We removed all alcohol.

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Speaker 1: She was having up to two bottles of wine a week,

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Speaker 1: and we cut her coffee from three or four a

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Speaker 1: day down to one. We had soul foods and moderation.

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Speaker 1: We didn't cut out all sugar, we didn't cut out

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Speaker 1: our guten and dairy. We just wound it back a

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Speaker 1: little bit and she did daily meditation to manage her stress.

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Speaker 1: She saw improvements in two to four weeks time, huge improvements,

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Speaker 1: And we didn't have to spend any money on supplementation.

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Speaker 1: We didn't have to do any additional blood tests, and

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Speaker 1: we just worked with that holistic health approach. So we're

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Speaker 1: not discounting that people don't have these symptoms. We're just

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Speaker 1: saying that gluten free, dairy free, sugar free, and a

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Speaker 1: bunch of expensive supplements probably isn't going to fix you.

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Speaker 1: So really working on that. Okay, if you're tired, how

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Speaker 1: do we focus on sleep? If you're stressed out, how

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Speaker 1: do we deal with that stressed If you're having these

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Speaker 1: like sugar cravings and these highs and loads with your sugars,

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Speaker 1: how do we balance out your nutrition a little bit more?

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Speaker 2: So?

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Speaker 1: That's I guess how I feel about a dread of

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Speaker 1: fatig What is your experiences as being with the SUSI.

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Speaker 2: Well, I think it's funny because I'm actually reading a

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Speaker 2: book about Rose Kennedy and JFK had Addison's disease, which

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Speaker 2: is actually clear call insufficiency. So that was just by

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Speaker 2: chance listening to that. So there are disease states that

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Speaker 2: address the genial issues from a medical perspective, but my

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Speaker 2: experience is very very similar. But the two things clinically

431
00:20:12,359 --> 00:20:14,760
Speaker 2: that stand out to me when someone may describe their

432
00:20:14,800 --> 00:20:19,040
Speaker 2: symptoms as being a dreamal fatigue is I always get

433
00:20:19,040 --> 00:20:23,359
Speaker 2: them to get a couple of different hormones checked, and

434
00:20:23,480 --> 00:20:27,280
Speaker 2: often I find that it's masking insulin resistance. So insulin

435
00:20:27,359 --> 00:20:31,399
Speaker 2: resistance when you're not metabolizing your glucose overly efficiently, you

436
00:20:31,440 --> 00:20:34,840
Speaker 2: tend to feel very very tired, you have an inability

437
00:20:34,880 --> 00:20:37,359
Speaker 2: to lose weight, you feel very very run down. And

438
00:20:37,400 --> 00:20:39,399
Speaker 2: then the other hormone that I might check with someone

439
00:20:39,480 --> 00:20:43,639
Speaker 2: who is presenting with some of these symptoms is their DHA,

440
00:20:43,800 --> 00:20:47,480
Speaker 2: which is a sign of chronic stress. Now, again, as

441
00:20:47,480 --> 00:20:51,320
Speaker 2: you described, it's not discounting the symptoms, but sometimes we're

442
00:20:51,359 --> 00:20:54,000
Speaker 2: trying to put a label on something that's not necessarily

443
00:20:54,160 --> 00:20:56,840
Speaker 2: The adrenals that sometimes can be with the petuittory and

444
00:20:56,920 --> 00:20:59,560
Speaker 2: indeed chronic stress can impact the peturatory and then we

445
00:20:59,560 --> 00:21:02,920
Speaker 2: may see an impact on the menstrual cycle. Of course,

446
00:21:02,920 --> 00:21:06,320
Speaker 2: you mentioned thiro dysfunction, so I tend to cluster them

447
00:21:06,400 --> 00:21:09,720
Speaker 2: very similarly as you do. But a lot of it

448
00:21:09,760 --> 00:21:15,240
Speaker 2: comes down to the balance of dietary management, can managing

449
00:21:15,320 --> 00:21:18,560
Speaker 2: or self controlling stress as opposed to constantly looking for

450
00:21:19,200 --> 00:21:22,440
Speaker 2: something to diagnose it with. And I'm with you. As

451
00:21:22,440 --> 00:21:25,159
Speaker 2: soon as there is a lot of expensive supplements, I'm very,

452
00:21:25,240 --> 00:21:28,719
Speaker 2: very suspicious because often the best supplements that we can

453
00:21:28,760 --> 00:21:31,880
Speaker 2: take is a lot more fruit and vegetables, a lot

454
00:21:31,880 --> 00:21:35,280
Speaker 2: more good fats coming from our diet. Remembering that we

455
00:21:35,320 --> 00:21:37,639
Speaker 2: want an anti inflammatory approach in our diet because a

456
00:21:37,680 --> 00:21:40,960
Speaker 2: lot of this comes from chronic inflammation, and we may

457
00:21:41,000 --> 00:21:43,879
Speaker 2: internalize the stress in that way. But it's also we're

458
00:21:43,920 --> 00:21:46,600
Speaker 2: not giving our body the best fighting chance with our

459
00:21:46,840 --> 00:21:49,920
Speaker 2: basic diet. Now our sleep or even quality of sleep.

460
00:21:49,920 --> 00:21:52,639
Speaker 2: And I had an interesting client who had these kind

461
00:21:52,680 --> 00:21:54,439
Speaker 2: of signs and symptoms too, and it turned out she

462
00:21:54,440 --> 00:21:57,000
Speaker 2: actually had quite bad sleep happena. But because she was

463
00:21:57,119 --> 00:22:00,520
Speaker 2: very small and wasn't overweight, it wasn't even that she

464
00:22:00,600 --> 00:22:02,240
Speaker 2: might be stopping breathing in the night, and it was

465
00:22:02,240 --> 00:22:05,119
Speaker 2: actually the stress hormones in her body were heavily elevated

466
00:22:05,600 --> 00:22:09,040
Speaker 2: because of a sleeping issue. So yes, it really is

467
00:22:09,080 --> 00:22:13,000
Speaker 2: getting back to basics and not necessarily discounting. But sometimes,

468
00:22:13,040 --> 00:22:16,919
Speaker 2: I very rarely have had the adrenals implicated as the problem.

469
00:22:16,920 --> 00:22:19,560
Speaker 2: If anything, it tends to be the petuitary and there's

470
00:22:19,560 --> 00:22:22,960
Speaker 2: not even always treatment plans for that. So it's about

471
00:22:22,960 --> 00:22:26,119
Speaker 2: getting the whole picture from the client and managing some

472
00:22:26,200 --> 00:22:28,320
Speaker 2: of those variables. But you know, I think as we

473
00:22:28,400 --> 00:22:31,080
Speaker 2: learn more about sleeping the impact on the regulation of

474
00:22:31,080 --> 00:22:33,240
Speaker 2: some of these hormones, that will also give us a

475
00:22:33,280 --> 00:22:34,040
Speaker 2: lot more insight.

476
00:22:34,640 --> 00:22:37,000
Speaker 1: Absolutely, and I think for a lot of people, like

477
00:22:37,080 --> 00:22:39,280
Speaker 1: it's nice to have a condition, right And I know

478
00:22:39,359 --> 00:22:41,320
Speaker 1: this for myself in my past and for a lot

479
00:22:41,359 --> 00:22:44,440
Speaker 1: of my clients, something as simple as irritol bow syndrome,

480
00:22:44,480 --> 00:22:46,440
Speaker 1: like just to know that you have an irit all bow,

481
00:22:47,040 --> 00:22:49,399
Speaker 1: to know that you're not crazy and these symptoms do exist.

482
00:22:49,480 --> 00:22:51,520
Speaker 1: So one hundred percent we're not saying that you don't

483
00:22:51,560 --> 00:22:54,879
Speaker 1: have these symptoms, just don't lump a diagnosis on it,

484
00:22:54,920 --> 00:22:57,600
Speaker 1: because a lot of the quote unquote help or what

485
00:22:57,640 --> 00:23:00,520
Speaker 1: you should do if you have adrenal fatigue is cutting

486
00:23:00,560 --> 00:23:03,000
Speaker 1: so many things out, is taking hundreds, if not thousands

487
00:23:03,080 --> 00:23:06,440
Speaker 1: of dollars worth of very expensive supplements without any real

488
00:23:06,480 --> 00:23:09,399
Speaker 1: scientific evidence or proof that they actually exist. You know,

489
00:23:09,440 --> 00:23:12,240
Speaker 1: you could take six different supplements every day, but if

490
00:23:12,240 --> 00:23:14,040
Speaker 1: you just went to bed a little bit earlier, did

491
00:23:14,080 --> 00:23:16,920
Speaker 1: some daily meditation, and cleaned up your nutrition, you would

492
00:23:16,920 --> 00:23:20,360
Speaker 1: probably see far bigger benefit from doing the free things,

493
00:23:20,440 --> 00:23:22,359
Speaker 1: such as working on the quality of your sleep and

494
00:23:22,400 --> 00:23:25,400
Speaker 1: doing daily meditation, then you would ever see benefit from

495
00:23:25,400 --> 00:23:27,480
Speaker 1: all the other supplements that you're taking. And for a

496
00:23:27,480 --> 00:23:29,560
Speaker 1: lot of people, when you start taking supplements says that

497
00:23:29,600 --> 00:23:32,679
Speaker 1: placebo effect as well, you almost feel better because you're

498
00:23:32,680 --> 00:23:35,040
Speaker 1: spending so much money. But in time, give it a

499
00:23:35,040 --> 00:23:36,920
Speaker 1: couple of days, give it a couple of weeks, you're

500
00:23:36,960 --> 00:23:38,639
Speaker 1: back at square one, and you feel just as shitty

501
00:23:38,640 --> 00:23:41,359
Speaker 1: as you did before. So I think that's just a

502
00:23:41,359 --> 00:23:43,919
Speaker 1: bit of food for thought for everybody at home, and

503
00:23:44,080 --> 00:23:46,760
Speaker 1: just to I guess almost question if somebody is saying, okay,

504
00:23:46,800 --> 00:23:49,520
Speaker 1: this is your diagnosis, question where the science is, where

505
00:23:49,560 --> 00:23:52,480
Speaker 1: the research is? You know, what is the medical profession saying,

506
00:23:52,520 --> 00:23:54,520
Speaker 1: what are the studies to back this up? But if

507
00:23:54,560 --> 00:23:57,879
Speaker 1: that your health practitioner can't present you with the proper

508
00:23:57,880 --> 00:24:01,080
Speaker 1: evidence and the studies, then I would definitely be finding

509
00:24:01,119 --> 00:24:03,560
Speaker 1: another health practitioner to guide you along this journey.

510
00:24:04,320 --> 00:24:07,280
Speaker 2: Something else that you mentioned was the overtraining. And indeed,

511
00:24:07,320 --> 00:24:11,040
Speaker 2: if I'm thinking back through different client examples, there's definitely

512
00:24:11,359 --> 00:24:14,119
Speaker 2: a client who will present who it's just never enough.

513
00:24:14,640 --> 00:24:17,960
Speaker 2: You know, they're never lean enough, they're never doing enough exercise,

514
00:24:18,359 --> 00:24:22,119
Speaker 2: they're always pushing in their career, and they're chronically exhausted,

515
00:24:22,160 --> 00:24:24,880
Speaker 2: but that's become their normal. So sometimes it's a little

516
00:24:24,880 --> 00:24:26,880
Speaker 2: bit of a reality check that if you're I will

517
00:24:26,920 --> 00:24:29,520
Speaker 2: ask clients if you're going to sleep and sleeping for

518
00:24:29,600 --> 00:24:32,760
Speaker 2: seven or eight hours, and if you're waking up feeling

519
00:24:32,840 --> 00:24:36,119
Speaker 2: as if you haven't slept and your body is constantly exhausted,

520
00:24:36,480 --> 00:24:38,720
Speaker 2: or if you're doing more than two hours of training

521
00:24:38,720 --> 00:24:42,200
Speaker 2: per day. A lot of it is chronic exhausted and depletion.

522
00:24:42,320 --> 00:24:44,600
Speaker 2: And if we think back to our hormone systems in general,

523
00:24:45,160 --> 00:24:49,159
Speaker 2: they are physiologically needing down time to rest and recover.

524
00:24:49,440 --> 00:24:51,600
Speaker 2: So if you're sleeping poorly or not getting enough sleep

525
00:24:51,600 --> 00:24:54,960
Speaker 2: and then chronically overtraining getting up at four or five am,

526
00:24:55,280 --> 00:24:56,800
Speaker 2: that is one of the worst things that you can

527
00:24:56,840 --> 00:24:59,200
Speaker 2: do for your hormones. So if you're in that type,

528
00:24:59,280 --> 00:25:02,240
Speaker 2: whether you think it's adrenal fatigue or whether it's another

529
00:25:02,280 --> 00:25:04,600
Speaker 2: hormonal condition, one of the best things you can do

530
00:25:04,720 --> 00:25:07,280
Speaker 2: is rest, because your body is very very good at

531
00:25:07,280 --> 00:25:09,760
Speaker 2: telling you when it's fatigued it needs that break. But

532
00:25:09,840 --> 00:25:12,399
Speaker 2: in that kind of really highly driven person, we like

533
00:25:12,440 --> 00:25:14,000
Speaker 2: to think that we know better and we try and

534
00:25:14,080 --> 00:25:17,280
Speaker 2: override it, and so often it is taking a break

535
00:25:17,320 --> 00:25:20,400
Speaker 2: from everything is what's required to get those hormones back

536
00:25:20,440 --> 00:25:22,960
Speaker 2: to baseline levels. But that can be very confronting for

537
00:25:23,040 --> 00:25:25,120
Speaker 2: people who are used to doing huge amounts of high

538
00:25:25,119 --> 00:25:27,960
Speaker 2: intensity physical activity and that's what they need to feel

539
00:25:27,960 --> 00:25:31,679
Speaker 2: like they're ticking the box on achieving achieving that goal.

540
00:25:31,800 --> 00:25:33,920
Speaker 1: One hundred percent. And I've had that conversation many times.

541
00:25:34,200 --> 00:25:36,400
Speaker 1: I take on a lot of sort of corporate ladies

542
00:25:36,400 --> 00:25:39,239
Speaker 1: who are very high in careers that sort of thing,

543
00:25:39,280 --> 00:25:41,280
Speaker 1: and I've had the conversations where it's you don't have

544
00:25:41,280 --> 00:25:43,679
Speaker 1: a dream of fatigue, you're just burnt out, and so

545
00:25:43,840 --> 00:25:47,439
Speaker 1: let's stop us before we hit that burnout stage, because

546
00:25:47,960 --> 00:25:49,840
Speaker 1: there's so many other things that we can be doing

547
00:25:50,320 --> 00:25:52,399
Speaker 1: to take care of ourselves, and maybe this is the

548
00:25:53,000 --> 00:25:55,000
Speaker 1: sign or the light bulb that you need to take

549
00:25:55,000 --> 00:25:57,240
Speaker 1: a step back and wine back on the coffee and

550
00:25:57,280 --> 00:25:59,919
Speaker 1: the wine intake, to wine back on the exercise, to

551
00:26:00,080 --> 00:26:02,800
Speaker 1: go to bed even thirty minutes earlier, and to just

552
00:26:02,840 --> 00:26:05,040
Speaker 1: do a little bit of self care regularly throughout the day,

553
00:26:05,080 --> 00:26:07,560
Speaker 1: because once you hit that burnout stage, I can promise

554
00:26:07,600 --> 00:26:10,920
Speaker 1: you everything feels like adrenal fatigue. Whether or not it exists,

555
00:26:11,000 --> 00:26:13,520
Speaker 1: your symptoms are real. And until you get on top

556
00:26:13,520 --> 00:26:16,240
Speaker 1: of that and make some changes within your lifestyle, nothing's

557
00:26:16,240 --> 00:26:19,280
Speaker 1: ever going to change. No pill, powder, potion or diet

558
00:26:19,400 --> 00:26:21,280
Speaker 1: is going to be able to help you until you

559
00:26:21,359 --> 00:26:24,200
Speaker 1: make that change within your lifestyle and actively cut back

560
00:26:24,240 --> 00:26:25,440
Speaker 1: on quite a few things.

561
00:26:25,960 --> 00:26:28,280
Speaker 2: And it's about three months turn around in my experience

562
00:26:28,400 --> 00:26:30,560
Speaker 2: to sort of rehab these kind of areas. You know,

563
00:26:30,560 --> 00:26:32,680
Speaker 2: if you've got thoite issues, if you've got low DHA,

564
00:26:32,800 --> 00:26:35,280
Speaker 2: it doesn't just correct overnight. It really takes time. So

565
00:26:35,320 --> 00:26:38,040
Speaker 2: you want to allow that intervention period to try and

566
00:26:38,080 --> 00:26:40,920
Speaker 2: recover and give yourself the time, because that's the other

567
00:26:40,960 --> 00:26:43,359
Speaker 2: thing in modern life. We expect to be better next week,

568
00:26:43,600 --> 00:26:45,239
Speaker 2: but it really doesn't work like that. When you've been

569
00:26:45,280 --> 00:26:49,240
Speaker 2: chronically depleted of nutrients or chronically overtrained to the point

570
00:26:49,280 --> 00:26:51,680
Speaker 2: where your hormones are affected. Whether it's a dream or

571
00:26:51,680 --> 00:26:55,040
Speaker 2: whether it's petuitory, whether it's pancreas. It takes time, and

572
00:26:55,080 --> 00:26:56,919
Speaker 2: you want to allow that good three months or so

573
00:26:57,440 --> 00:27:00,719
Speaker 2: of self care and regeneration to ladder you to get

574
00:27:00,760 --> 00:27:02,360
Speaker 2: back on top of it and get your energy back

575
00:27:02,359 --> 00:27:03,280
Speaker 2: to what it wants was.

576
00:27:04,000 --> 00:27:05,959
Speaker 1: And as humans, we want things fast and we want

577
00:27:06,040 --> 00:27:09,040
Speaker 1: things yesterday. So give it time and as Susie said,

578
00:27:09,160 --> 00:27:11,720
Speaker 1: slowly work on some of these changes. Give yourself a

579
00:27:11,760 --> 00:27:14,480
Speaker 1: good three months time to really see some of these

580
00:27:14,520 --> 00:27:18,560
Speaker 1: positive impacts from my lifestyle perspective. So now, Susink, moving

581
00:27:18,600 --> 00:27:20,880
Speaker 1: on to our product of the week. We're seeing these

582
00:27:20,920 --> 00:27:24,080
Speaker 1: foods crop up more and more and they are seeded crackets.

583
00:27:24,119 --> 00:27:26,960
Speaker 1: So there's a growing range of crackers with different types

584
00:27:27,000 --> 00:27:29,400
Speaker 1: of seeds in them on the market, and you've chosen

585
00:27:29,480 --> 00:27:32,240
Speaker 1: a really delicious one for our listeners this week. So

586
00:27:32,480 --> 00:27:34,800
Speaker 1: sometimes the seed crackers are quite expensive. Some of the

587
00:27:34,800 --> 00:27:36,399
Speaker 1: ones that I love to put on my cheeseboard, I

588
00:27:36,400 --> 00:27:39,040
Speaker 1: think from a memory about six dollars fifty or something.

589
00:27:39,119 --> 00:27:41,800
Speaker 1: They're sort of like the ones are like fig and

590
00:27:41,880 --> 00:27:44,440
Speaker 1: cranberry or something. I think they're really delicious, but yeah,

591
00:27:44,440 --> 00:27:46,960
Speaker 1: they're quite pricey. So the ones that you've picked up

592
00:27:46,960 --> 00:27:51,560
Speaker 1: today at the supermarket are Oleaner's seriously seeded snackers with

593
00:27:51,640 --> 00:27:54,320
Speaker 1: about something vinegar and caramelized onion. I can see from

594
00:27:54,320 --> 00:27:55,760
Speaker 1: the front of the packet they've got a five style

595
00:27:55,800 --> 00:27:59,280
Speaker 1: health rating, so immediately I'm intrigued. But we always teach

596
00:27:59,320 --> 00:28:01,840
Speaker 1: our listeners to forget about the front of packet marketing,

597
00:28:01,960 --> 00:28:04,159
Speaker 1: turn it over and have a look at the nutrition panel.

598
00:28:04,240 --> 00:28:07,880
Speaker 1: So what are they showing as nutritionally SUSI I picked.

599
00:28:07,640 --> 00:28:09,560
Speaker 2: This one because there's quite a lot of these seeded

600
00:28:09,560 --> 00:28:11,640
Speaker 2: crackers coming and I agree with you. Like recently, when

601
00:28:11,640 --> 00:28:14,239
Speaker 2: I was at a more boutique supermarket, they went up

602
00:28:14,240 --> 00:28:16,640
Speaker 2: to ten dollars a packet, Like, who's paying ten dollars

603
00:28:16,680 --> 00:28:18,880
Speaker 2: a packet for crackers? Like, there's no right I would

604
00:28:18,920 --> 00:28:21,359
Speaker 2: pay for that. But the reason that some of them

605
00:28:21,359 --> 00:28:23,439
Speaker 2: are so expensive is that when it comes to seeds,

606
00:28:23,480 --> 00:28:25,680
Speaker 2: like these ones have got white sesame seeds and seeds

607
00:28:25,680 --> 00:28:28,640
Speaker 2: sunflower seeds are actually really quite expensive as a raw ingredient,

608
00:28:28,960 --> 00:28:31,240
Speaker 2: not dissimilar in the way that nuts are, so hence

609
00:28:31,320 --> 00:28:34,720
Speaker 2: the increasing cost of them. So I picked these ones

610
00:28:34,760 --> 00:28:37,800
Speaker 2: because I've got an issue with this as a packet,

611
00:28:37,800 --> 00:28:40,520
Speaker 2: and i'll tell you why in a second, but nutritionally perserved. Now,

612
00:28:40,680 --> 00:28:42,920
Speaker 2: first of all, this is like a packet of two rows.

613
00:28:42,960 --> 00:28:45,400
Speaker 2: It's one hundred and forty grams in the entire packet,

614
00:28:45,480 --> 00:28:48,400
Speaker 2: so it's really not very many crackers in the serve,

615
00:28:48,440 --> 00:28:50,840
Speaker 2: and that's coming in at about one hundred calories, three

616
00:28:50,880 --> 00:28:54,200
Speaker 2: point five grams of protein, eight point three grams of fat,

617
00:28:54,240 --> 00:28:57,320
Speaker 2: and just almost one saturated and very low in carbohydrate,

618
00:28:57,480 --> 00:28:59,680
Speaker 2: just two point four grams and almost three grams of

619
00:28:59,720 --> 00:29:04,320
Speaker 2: dice fiber preserved. So nutritionally, the difference between the average

620
00:29:04,320 --> 00:29:06,560
Speaker 2: cracker were consuming and seeded crackers is you get a

621
00:29:06,560 --> 00:29:09,800
Speaker 2: lot less carbohydrate because the higher the seed proportion, which

622
00:29:09,840 --> 00:29:13,200
Speaker 2: I think this one is close to ninety percent seeds,

623
00:29:13,400 --> 00:29:15,440
Speaker 2: it's a much more expensive product, but also a lot

624
00:29:15,440 --> 00:29:19,160
Speaker 2: more fat and protein compared to carbohydrate. So for those

625
00:29:19,200 --> 00:29:22,360
Speaker 2: people who were looking to keep their carbohydrates less or

626
00:29:22,640 --> 00:29:25,120
Speaker 2: the added benefit of adding these good fats into the diet,

627
00:29:25,160 --> 00:29:28,760
Speaker 2: particularly for vegetarians or vegans who are not necessarily getting

628
00:29:28,800 --> 00:29:32,760
Speaker 2: good fats from amiga three's in fish. Nutritionally, they're very

629
00:29:32,880 --> 00:29:35,800
Speaker 2: very strong. I think the reason I picked this packet

630
00:29:35,840 --> 00:29:38,160
Speaker 2: of the snackers, which there is a new flavored variety,

631
00:29:38,160 --> 00:29:40,200
Speaker 2: but this is about something vinegar and camelized onion. I

632
00:29:40,240 --> 00:29:42,360
Speaker 2: think you said that is that I don't like the

633
00:29:42,400 --> 00:29:45,480
Speaker 2: fact these aren't really portion controlled, because the other issue

634
00:29:45,520 --> 00:29:47,800
Speaker 2: is that they're quite easy to overeat. They're quite dense

635
00:29:47,840 --> 00:29:50,080
Speaker 2: in calories because they're quite thick. If you think of

636
00:29:50,480 --> 00:29:52,520
Speaker 2: a wafer thin that you might have with cheese or

637
00:29:52,520 --> 00:29:55,440
Speaker 2: even a rice cracker, these are sometimes double or triple

638
00:29:55,560 --> 00:29:58,040
Speaker 2: that size. So I find them quite dense, and hence

639
00:29:58,080 --> 00:30:00,760
Speaker 2: the calories can be quite high. So I guess my

640
00:30:00,840 --> 00:30:03,080
Speaker 2: take home message with them is nutritionally we can't really

641
00:30:03,160 --> 00:30:06,280
Speaker 2: fault them. They're much much lower in carbohydrate, but they

642
00:30:06,360 --> 00:30:09,840
Speaker 2: can be easily over consumed, as can rice crackers because

643
00:30:09,880 --> 00:30:12,040
Speaker 2: of the portion. So I would say, I'm just trying

644
00:30:12,040 --> 00:30:14,520
Speaker 2: to work out how many would be. I would say

645
00:30:14,760 --> 00:30:17,560
Speaker 2: three of these must be giving about one hundred calories.

646
00:30:17,560 --> 00:30:18,760
Speaker 2: Am I counting that correctly?

647
00:30:18,960 --> 00:30:21,320
Speaker 1: I would say my molid tool is three without without

648
00:30:21,360 --> 00:30:24,520
Speaker 1: ever having them. Yeah, I mean that's small packet of crackers.

649
00:30:24,560 --> 00:30:27,000
Speaker 1: They're supposed to be seven point eight servings in that

650
00:30:27,040 --> 00:30:29,480
Speaker 1: one packet, and just looking at that, I can probably

651
00:30:29,480 --> 00:30:31,440
Speaker 1: eat half a packet without even blinking, So yeah, I

652
00:30:31,480 --> 00:30:33,400
Speaker 1: doubt you're going to get seven point eight servings.

653
00:30:33,720 --> 00:30:35,840
Speaker 2: And that's why I pick them, because I think that

654
00:30:36,320 --> 00:30:38,560
Speaker 2: the issue is that their yes are very very good

655
00:30:38,640 --> 00:30:41,000
Speaker 2: for us, and they taste amazing because they've got amazing

656
00:30:41,080 --> 00:30:44,680
Speaker 2: flavors of these seeds. They're fantastic, but they're so easily

657
00:30:44,720 --> 00:30:47,200
Speaker 2: over consumed. A serve would be just a couple of these,

658
00:30:47,240 --> 00:30:49,680
Speaker 2: so I think just be mindful when you're adding them

659
00:30:49,800 --> 00:30:52,000
Speaker 2: to cheese plates and things that they are high in

660
00:30:52,000 --> 00:30:53,920
Speaker 2: calories because of that fat load, and you do have

661
00:30:53,960 --> 00:30:56,840
Speaker 2: to watch the portions. Now, I would never buy these

662
00:30:56,840 --> 00:30:59,800
Speaker 2: snackers because I think that you can't stop eating them,

663
00:31:00,320 --> 00:31:03,000
Speaker 2: But in terms of putting them on a cheeseboard, they're

664
00:31:03,000 --> 00:31:06,280
Speaker 2: a fantastic addition. They're really really rich in nutrition, and

665
00:31:06,640 --> 00:31:08,480
Speaker 2: the more of these kind of products on the market,

666
00:31:08,480 --> 00:31:10,200
Speaker 2: the better it is. They're much much better than a

667
00:31:10,200 --> 00:31:13,560
Speaker 2: traditional high fat cracker that's made using palm oil. So

668
00:31:13,840 --> 00:31:15,920
Speaker 2: I am a fan, but I'm very very cautious with

669
00:31:15,960 --> 00:31:18,120
Speaker 2: the types of serving that I would be putting out

670
00:31:18,120 --> 00:31:18,600
Speaker 2: on the plate.

671
00:31:18,960 --> 00:31:21,080
Speaker 1: I agree, And I think the bottom line is are

672
00:31:21,080 --> 00:31:25,040
Speaker 1: they healthy? Yes? Are they the best thing for fat loss?

673
00:31:25,120 --> 00:31:27,840
Speaker 1: Probably not. Give you to the high energy density of them,

674
00:31:27,840 --> 00:31:30,680
Speaker 1: and I mean maybe two crackers for one hundred calories,

675
00:31:30,760 --> 00:31:33,480
Speaker 1: are they going to be that feeling? Probably not? So

676
00:31:33,880 --> 00:31:36,080
Speaker 1: I agree like time and a place, but really just

677
00:31:36,120 --> 00:31:38,280
Speaker 1: watch the pores and sizes of these. If your goal

678
00:31:38,360 --> 00:31:41,160
Speaker 1: is fat loss, if your goal is weight gain, if

679
00:31:41,160 --> 00:31:43,720
Speaker 1: you're malnurished or you've lost a lot of weight unintentionally,

680
00:31:43,760 --> 00:31:46,160
Speaker 1: these are a fabulous addition to your diet. Get grammar

681
00:31:46,200 --> 00:31:48,479
Speaker 1: onto these. These are if her teeth can tolerate them,

682
00:31:48,520 --> 00:31:49,960
Speaker 1: These are a great products.

683
00:31:49,640 --> 00:31:52,560
Speaker 2: Using and I think the other thing to keep in mind,

684
00:31:52,600 --> 00:31:54,440
Speaker 2: it's a great way to get a serve of those

685
00:31:54,480 --> 00:31:57,160
Speaker 2: really good fats, particularly if you're not Easter of nuts.

686
00:31:57,160 --> 00:31:59,920
Speaker 2: Because when we model diets and we look at increasing

687
00:32:00,080 --> 00:32:02,600
Speaker 2: out intake of the plant based AMGA three fat, you

688
00:32:02,680 --> 00:32:04,880
Speaker 2: kind of need a serve of walnuts or pumpkin seeds

689
00:32:04,920 --> 00:32:07,560
Speaker 2: each day to tick the box on that nutrient. So

690
00:32:07,920 --> 00:32:10,040
Speaker 2: this product for that reason, because it's got a high

691
00:32:10,040 --> 00:32:13,120
Speaker 2: proportion of pumpkin seeds and linb seeds would very much

692
00:32:13,160 --> 00:32:15,320
Speaker 2: tick that box. So they are a great addition for

693
00:32:15,480 --> 00:32:18,720
Speaker 2: vegans in particular and vegetarians for that reason. But yeah,

694
00:32:18,800 --> 00:32:20,480
Speaker 2: just lea a little bit mindful that if you're having

695
00:32:20,480 --> 00:32:23,240
Speaker 2: them on a gourmet cheese plate that's laden with lots

696
00:32:23,280 --> 00:32:26,000
Speaker 2: of more indulgent dips and cheese, you're going to have

697
00:32:26,040 --> 00:32:28,680
Speaker 2: a full calorie overload, so keep it close eye portions.

698
00:32:28,680 --> 00:32:31,600
Speaker 2: And I personally find them a bit thick on my platter.

699
00:32:32,040 --> 00:32:34,920
Speaker 2: I prefer those more rustic crackers that you describe because

700
00:32:34,960 --> 00:32:37,600
Speaker 2: I like the thinness of them. So I don't know,

701
00:32:37,640 --> 00:32:39,240
Speaker 2: maybe you can even try and sort of break them

702
00:32:39,320 --> 00:32:41,240
Speaker 2: up into smaller pieces. But I tried to make some

703
00:32:41,280 --> 00:32:44,680
Speaker 2: seeded crackers like this actually, and they turned out really well.

704
00:32:44,720 --> 00:32:47,200
Speaker 2: I think it's at Naked Foods. They sell a jar

705
00:32:47,920 --> 00:32:49,640
Speaker 2: with all the layers of seeds and you can make

706
00:32:49,680 --> 00:32:52,600
Speaker 2: your own crackers, which is a great lockdown activity so

707
00:32:52,800 --> 00:32:55,040
Speaker 2: because literally it's just baking them, so it comes up

708
00:32:55,120 --> 00:32:57,520
Speaker 2: really well. So if you're interested, you can absolutely make

709
00:32:57,560 --> 00:33:00,320
Speaker 2: your own. They're not inexpensive, because as I said, seeds

710
00:33:00,320 --> 00:33:03,440
Speaker 2: are relatively expensive, but it's quite a fun activity and

711
00:33:03,480 --> 00:33:05,200
Speaker 2: then you can sort of put them on trays and

712
00:33:05,200 --> 00:33:06,840
Speaker 2: do them quite thin, so you can actually get them

713
00:33:06,840 --> 00:33:09,120
Speaker 2: a lot thinner than this. And so if you enjoy

714
00:33:09,240 --> 00:33:12,000
Speaker 2: food prep, you'll enjoy doing the seeded crackers from Naked.

715
00:33:12,760 --> 00:33:16,360
Speaker 2: And for our final segment today, wrapping up our product

716
00:33:16,400 --> 00:33:18,920
Speaker 2: of the week, we are talking about oils because we've

717
00:33:18,960 --> 00:33:21,440
Speaker 2: had quite a few questions come through about oils and

718
00:33:21,520 --> 00:33:24,360
Speaker 2: specifically what are the best oils to cook with? And indeed,

719
00:33:24,400 --> 00:33:27,760
Speaker 2: it is a very common question that I'm asked, and recently,

720
00:33:27,760 --> 00:33:30,280
Speaker 2: actually I was asked to write an article about oils

721
00:33:30,280 --> 00:33:32,600
Speaker 2: to rank the oils, and I had to be really

722
00:33:32,640 --> 00:33:35,520
Speaker 2: honest with the editor and go back to her and say, look,

723
00:33:35,880 --> 00:33:39,880
Speaker 2: my personal and scientific understanding is that extra virgin olive

724
00:33:39,880 --> 00:33:42,640
Speaker 2: oil is the only oil to use. I can't rank

725
00:33:42,680 --> 00:33:44,280
Speaker 2: them for you, so I didn't actually end up doing

726
00:33:44,320 --> 00:33:47,800
Speaker 2: the article. So I guess the rational and why some

727
00:33:47,920 --> 00:33:50,400
Speaker 2: dieticians are so pro extra virgin olive oil is not

728
00:33:50,440 --> 00:33:52,800
Speaker 2: because we're paid by the olive oil company by any means.

729
00:33:53,160 --> 00:33:55,040
Speaker 2: But what we will say is that when you look

730
00:33:55,120 --> 00:33:58,800
Speaker 2: at the overall nutritional profile or specifically the antioxidant content

731
00:33:58,880 --> 00:34:01,440
Speaker 2: of very good quality straight and extra virgin olive oil,

732
00:34:01,920 --> 00:34:04,080
Speaker 2: it is very very safe to cook with it. Relatively

733
00:34:04,160 --> 00:34:07,000
Speaker 2: high temperatures. So it's quite a misconception that you can't

734
00:34:07,000 --> 00:34:10,120
Speaker 2: cook with extra virgin olive oil. And where that has

735
00:34:10,120 --> 00:34:11,799
Speaker 2: come from to a certain extent is that if you

736
00:34:11,880 --> 00:34:14,520
Speaker 2: go to the supermarket and buy a blended olive oil

737
00:34:14,560 --> 00:34:17,920
Speaker 2: that comes from Europe or one that's not even extra

738
00:34:18,000 --> 00:34:20,760
Speaker 2: virgin might be a light oil. Is that often those oils,

739
00:34:20,760 --> 00:34:24,400
Speaker 2: particularly the imported ones, are blended oils, so they're similar

740
00:34:24,480 --> 00:34:27,120
Speaker 2: to champagne. They're blended from several years worth of olives.

741
00:34:27,120 --> 00:34:29,400
Speaker 2: So they might put the really good fresh olives with

742
00:34:29,520 --> 00:34:31,439
Speaker 2: some olives that are a little bit older, and hence

743
00:34:31,480 --> 00:34:34,040
Speaker 2: it makes it cheaper oil. Now when you cook with that,

744
00:34:34,239 --> 00:34:38,000
Speaker 2: because it's lost the antioxidant content that fresh oil that's

745
00:34:38,040 --> 00:34:41,240
Speaker 2: just been harvested has. It's not as protected at high temperature,

746
00:34:41,360 --> 00:34:43,640
Speaker 2: so it's not as good to cook with. But as

747
00:34:43,680 --> 00:34:46,320
Speaker 2: we know, one of our big companies in Australia, Cobram,

748
00:34:46,760 --> 00:34:49,560
Speaker 2: they are very very committed to the top quality, very

749
00:34:49,640 --> 00:34:52,719
Speaker 2: high antioxidant content olive oil and so you can cook

750
00:34:52,760 --> 00:34:55,680
Speaker 2: with it at most household temperatures. Now. The difference is

751
00:34:55,719 --> 00:34:58,200
Speaker 2: of course, when it gets to industrial heating. If people

752
00:34:58,200 --> 00:35:01,600
Speaker 2: are making pies and in bake goods, they're heating to

753
00:35:01,920 --> 00:35:04,960
Speaker 2: really really high temperatures and then it's contraindicated. But for

754
00:35:05,040 --> 00:35:09,040
Speaker 2: any home cooking, it's absolutely safe and definitely recommended because

755
00:35:09,040 --> 00:35:11,879
Speaker 2: of the really high quality that the oil is. Now.

756
00:35:12,000 --> 00:35:14,239
Speaker 2: The only time I probably would use a different one

757
00:35:14,320 --> 00:35:16,480
Speaker 2: is with my husband's doing the barbecue. I might send

758
00:35:16,520 --> 00:35:19,080
Speaker 2: him out with some canola or some sunflour. But I

759
00:35:19,120 --> 00:35:20,960
Speaker 2: guess the only other message I would have to people

760
00:35:21,080 --> 00:35:23,760
Speaker 2: is keep well clear of anything that's blended. So vegetable

761
00:35:23,800 --> 00:35:26,960
Speaker 2: oil will generally be usually palm oil, which is obviously

762
00:35:26,960 --> 00:35:29,120
Speaker 2: not very good for our health because it's heavily saturated,

763
00:35:29,360 --> 00:35:32,200
Speaker 2: but terrible for the environment. So if you are keen

764
00:35:32,239 --> 00:35:35,320
Speaker 2: to have a more neutral flavor, perhaps if you're cooking

765
00:35:35,440 --> 00:35:37,719
Speaker 2: or for something like a barbecue, I'd say, maybe just

766
00:35:37,800 --> 00:35:40,640
Speaker 2: use a peanut or a canola or a sunflower. But

767
00:35:40,760 --> 00:35:42,600
Speaker 2: I don't have them in my home. I never have,

768
00:35:43,400 --> 00:35:45,359
Speaker 2: and I only ever cook with the austraight and extra

769
00:35:45,400 --> 00:35:47,440
Speaker 2: virgin olive oil, and I really try and replace it

770
00:35:47,480 --> 00:35:48,960
Speaker 2: because that's the other thing. We keep it in the

771
00:35:48,960 --> 00:35:52,000
Speaker 2: cupboard and buy big bats of it on sale, and

772
00:35:52,239 --> 00:35:54,880
Speaker 2: keep in mind that the antioxidant content has to be fresh,

773
00:35:54,920 --> 00:35:56,840
Speaker 2: so you want to replace your oil every three months,

774
00:35:56,840 --> 00:35:58,000
Speaker 2: that's really really important.

775
00:35:58,160 --> 00:36:01,640
Speaker 1: Absolutely, and I'm like you, ninety five percent of the

776
00:36:01,640 --> 00:36:03,480
Speaker 1: time use extra version olive oil for cooking.

777
00:36:03,719 --> 00:36:04,000
Speaker 2: I don't.

778
00:36:04,160 --> 00:36:06,200
Speaker 1: I actually don't use a lot of oil in cooking.

779
00:36:06,239 --> 00:36:08,239
Speaker 1: I use it more in like salad dressings and to

780
00:36:08,320 --> 00:36:11,200
Speaker 1: droosel on top of different vegetables and that sort of thing,

781
00:36:11,200 --> 00:36:13,360
Speaker 1: because I use mostly nonstick pans. And you know my

782
00:36:13,440 --> 00:36:15,839
Speaker 1: love for my air for I SUSI but absolutely agree

783
00:36:15,840 --> 00:36:18,680
Speaker 1: with you. Extraversion olive oil is the highest quality olive

784
00:36:18,680 --> 00:36:21,560
Speaker 1: oil because it is naturally extracted from the fruit of

785
00:36:21,600 --> 00:36:24,080
Speaker 1: the olive without any heat or chemicals. And I just

786
00:36:24,080 --> 00:36:25,960
Speaker 1: want to let our listeners know that there is a

787
00:36:25,960 --> 00:36:27,840
Speaker 1: little bit of confusion. A lot of people think that

788
00:36:28,080 --> 00:36:30,319
Speaker 1: just olive oil is the highest quality. It's not. It

789
00:36:30,440 --> 00:36:34,320
Speaker 1: must be extraversion olive oil because olive oil or pure

790
00:36:34,360 --> 00:36:37,560
Speaker 1: olive oil, or even extra light olive oil, that actually

791
00:36:37,560 --> 00:36:41,879
Speaker 1: what we would consider refined oils. Because extraversion olive oil

792
00:36:42,080 --> 00:36:44,960
Speaker 1: is made without any heat or chemicals, so it enables

793
00:36:45,000 --> 00:36:48,160
Speaker 1: a wide range of natural antioxidants, plant sterols, and other

794
00:36:48,200 --> 00:36:51,440
Speaker 1: healthy compounds to be infused into the oil. But if

795
00:36:51,440 --> 00:36:53,480
Speaker 1: you were to use these other types of oil's just

796
00:36:53,520 --> 00:36:56,840
Speaker 1: normal olive oil, pure olive oil, or extra light olive oil.

797
00:36:57,120 --> 00:37:00,480
Speaker 1: The refining process used to produce these types of olive

798
00:37:00,480 --> 00:37:05,879
Speaker 1: oil uses high heat, high pressure, and sometimes chemicals to bleach, deodorize,

799
00:37:05,960 --> 00:37:08,520
Speaker 1: or neutralize the oil in order to make it safe

800
00:37:08,520 --> 00:37:12,320
Speaker 1: for human consumption. And this process, in doing this actually

801
00:37:12,520 --> 00:37:16,319
Speaker 1: removes the majority of the antioxidants and the healthy compounds

802
00:37:16,560 --> 00:37:19,359
Speaker 1: which give the oil the flavor, and also the health

803
00:37:19,360 --> 00:37:22,239
Speaker 1: benefits and the stabilizing compounds. So I think just be

804
00:37:22,400 --> 00:37:25,120
Speaker 1: really really aware of that. I know, from a budget perspective,

805
00:37:25,160 --> 00:37:27,640
Speaker 1: a lot of people might buy you know, extra light

806
00:37:27,640 --> 00:37:30,440
Speaker 1: olive oil or just standard olive oil, but it is

807
00:37:30,520 --> 00:37:34,360
Speaker 1: not the same quality as high standard Australian extraversion olive oil.

808
00:37:34,719 --> 00:37:37,320
Speaker 1: And the other point you mentioned which is really important

809
00:37:37,480 --> 00:37:40,800
Speaker 1: is that high quality extra version olive oil is stable

810
00:37:40,880 --> 00:37:43,360
Speaker 1: and safe to cook with up to about two hundred

811
00:37:43,440 --> 00:37:45,959
Speaker 1: or even two hundred and twenty degrees, which most people

812
00:37:46,040 --> 00:37:48,800
Speaker 1: aren't cooking that high Susie, so it is absolutely safe

813
00:37:48,800 --> 00:37:50,560
Speaker 1: to cook with at high temperatures. I know a lot

814
00:37:50,600 --> 00:37:53,040
Speaker 1: of proponents of coconut oil say we should only cook

815
00:37:53,040 --> 00:37:56,040
Speaker 1: with coconut because it's stable at high heats. Well, good

816
00:37:56,120 --> 00:37:59,160
Speaker 1: quality extraversion olive oil is actually stable at high heats

817
00:37:59,160 --> 00:38:03,040
Speaker 1: as well because of the antioxidant profile. It's resistant to

818
00:38:03,080 --> 00:38:06,720
Speaker 1: breaking down and forming those harmful chemicals when it is heated.

819
00:38:06,920 --> 00:38:09,200
Speaker 1: A because of the antioxidants, be because it's high in

820
00:38:09,280 --> 00:38:13,160
Speaker 1: stable fats, and see because it's naturally produced without any chemicals,

821
00:38:13,160 --> 00:38:15,839
Speaker 1: which as you mentioned, some of these blended oils are

822
00:38:15,880 --> 00:38:19,240
Speaker 1: actually quite quite processed. So I'm with you. Extraversion olive

823
00:38:19,239 --> 00:38:21,640
Speaker 1: oil is my recommendation ninety five percent of the time.

824
00:38:21,960 --> 00:38:24,000
Speaker 1: If I was cooking something like a sturf right, I

825
00:38:24,080 --> 00:38:25,840
Speaker 1: might add in a little bit of sesame oil just

826
00:38:25,840 --> 00:38:27,360
Speaker 1: for a bit of flavor, a little bit of peanut

827
00:38:27,400 --> 00:38:30,319
Speaker 1: oil as you mentioned. And occasionally, if I'm doing you know,

828
00:38:30,360 --> 00:38:32,080
Speaker 1: like a barbecue in the park or something like that,

829
00:38:32,120 --> 00:38:34,080
Speaker 1: I might just buy something cheap like a rice browan

830
00:38:34,120 --> 00:38:36,439
Speaker 1: oil or something like that, because I don't want to waste,

831
00:38:36,440 --> 00:38:38,920
Speaker 1: you know, my expensive bottle of good quality olive oil

832
00:38:38,920 --> 00:38:40,799
Speaker 1: on a park barbecue.

833
00:38:41,160 --> 00:38:42,839
Speaker 2: It's true, And you know, I use the really good

834
00:38:42,960 --> 00:38:45,279
Speaker 2: quality stuff that we often get first harvest just for

835
00:38:45,360 --> 00:38:47,799
Speaker 2: my dressings. And I'm like you, I would use that

836
00:38:47,880 --> 00:38:49,880
Speaker 2: for that, and I often use the marinated fetter a

837
00:38:49,920 --> 00:38:51,680
Speaker 2: little bit of that oil because I don't like to

838
00:38:51,680 --> 00:38:54,120
Speaker 2: add too much fat to a salad. But another trick

839
00:38:54,280 --> 00:38:56,680
Speaker 2: actually that you reminded me of is I don't use

840
00:38:56,719 --> 00:38:58,360
Speaker 2: a lot of oil either, because I often cook on

841
00:38:58,440 --> 00:39:00,719
Speaker 2: baking paper in the pan. So if I've got a

842
00:39:00,719 --> 00:39:03,160
Speaker 2: marinate it, if I'm doing a shitzel sometimes or even

843
00:39:03,200 --> 00:39:05,560
Speaker 2: a salmon that's got a marinade, because I don't need

844
00:39:05,560 --> 00:39:07,560
Speaker 2: the oil for the pan. I just will cook it

845
00:39:07,600 --> 00:39:09,680
Speaker 2: and it will keep the juices then in the baking paper,

846
00:39:10,000 --> 00:39:12,040
Speaker 2: and you can actually often wash that and use it again.

847
00:39:12,360 --> 00:39:14,600
Speaker 2: But it's another way to actually not use very much

848
00:39:14,680 --> 00:39:16,239
Speaker 2: oil if you want. And I think that's the other

849
00:39:16,280 --> 00:39:19,000
Speaker 2: reason the air fryers are fantastic. If you're in the

850
00:39:19,040 --> 00:39:21,960
Speaker 2: family and they love with the crispy kind of fries

851
00:39:22,080 --> 00:39:24,799
Speaker 2: or schnitzels, you hardly use any you know, in the

852
00:39:24,840 --> 00:39:26,520
Speaker 2: air fry if at all. So that's a really good

853
00:39:26,560 --> 00:39:29,319
Speaker 2: way to be budget friendly and then perhaps use and

854
00:39:29,360 --> 00:39:33,320
Speaker 2: save good quality, more expensive oil for your dressings. So definitely,

855
00:39:33,800 --> 00:39:36,279
Speaker 2: like you, I minimize how much I need overall in

856
00:39:36,320 --> 00:39:39,080
Speaker 2: my cooking because it's very easy to get the Jamie

857
00:39:39,120 --> 00:39:42,399
Speaker 2: Oliver Paul going and if budget wise and also volume wise,

858
00:39:42,440 --> 00:39:45,120
Speaker 2: but in terms of the research, there's also really quite

859
00:39:45,160 --> 00:39:47,680
Speaker 2: strong research to show that a couple of tablespoons of

860
00:39:47,719 --> 00:39:50,279
Speaker 2: extraversion olive oil a day is quite protective against the

861
00:39:50,360 --> 00:39:54,160
Speaker 2: number of cancers, particularly for women so postmanal poresal. So

862
00:39:54,200 --> 00:39:56,319
Speaker 2: there's strong and growing evidence to show that it can

863
00:39:56,360 --> 00:39:59,560
Speaker 2: absolutely be part of a healthy diet. Of course, in

864
00:39:59,600 --> 00:40:01,600
Speaker 2: the meta A diet they're looking at three to four

865
00:40:01,640 --> 00:40:04,239
Speaker 2: serves a day. I think at least a couple of

866
00:40:04,320 --> 00:40:08,279
Speaker 2: tablespoons per day is reasonable and as I said, good

867
00:40:08,320 --> 00:40:11,319
Speaker 2: evidence from a disease prevention perspective for that in the diet.

868
00:40:11,560 --> 00:40:13,919
Speaker 1: But it absolutely has to be the top quality extra

869
00:40:14,000 --> 00:40:16,880
Speaker 1: version olive oil, and as you mentioned, fresh very you

870
00:40:16,920 --> 00:40:18,480
Speaker 1: need to be kept in a cool, dark place. If

871
00:40:18,480 --> 00:40:20,200
Speaker 1: you're going to keep that on your kitchen counter, whether

872
00:40:20,280 --> 00:40:22,319
Speaker 1: some comes through the window, you're going to lose the

873
00:40:22,360 --> 00:40:24,200
Speaker 1: majority of the health benefits of that. Or if you're

874
00:40:24,239 --> 00:40:27,359
Speaker 1: not buying the top quality extra vergin olive oil, then

875
00:40:27,400 --> 00:40:29,760
Speaker 1: again you're not getting the natural antioxidants, you're not getting

876
00:40:29,760 --> 00:40:32,440
Speaker 1: the stable fat, you're getting something that's been more chemically

877
00:40:32,480 --> 00:40:36,000
Speaker 1: produced and marketed as something that's super healthy, but it's

878
00:40:36,040 --> 00:40:38,200
Speaker 1: just not as good quality as what we know is

879
00:40:38,239 --> 00:40:40,240
Speaker 1: the top quality sort of stuff.

880
00:40:40,400 --> 00:40:42,319
Speaker 2: Yeah, and I tend to say by the smaller ones,

881
00:40:42,320 --> 00:40:44,399
Speaker 2: even though it might not be as cost effective, because

882
00:40:44,440 --> 00:40:46,600
Speaker 2: then you're more luckly to replace it. You know, quite

883
00:40:46,600 --> 00:40:48,759
Speaker 2: often we might have oil, big things of oil there

884
00:40:48,800 --> 00:40:50,640
Speaker 2: for years at a time and really they do go

885
00:40:50,760 --> 00:40:53,040
Speaker 2: rundsid So I would say keep it fresh and make

886
00:40:53,040 --> 00:40:55,080
Speaker 2: sure you're updating your bottle and then you ensure that

887
00:40:55,120 --> 00:40:56,840
Speaker 2: the antioxidant content is preserved.

888
00:40:57,080 --> 00:40:58,879
Speaker 1: And another quick tip for our listeners at home before

889
00:40:58,880 --> 00:41:01,640
Speaker 1: we wrap up, Susie, a lot of these spray cans

890
00:41:01,680 --> 00:41:04,600
Speaker 1: aren't again top quality extraversion olive oil. They're just an

891
00:41:04,600 --> 00:41:06,800
Speaker 1: olive oil sort of blend, which again we're not getting

892
00:41:06,800 --> 00:41:09,440
Speaker 1: health benefits, but using a bit of spray oil is

893
00:41:09,840 --> 00:41:12,319
Speaker 1: for fat loss goals a lot better. And also from

894
00:41:12,320 --> 00:41:14,840
Speaker 1: a budget perspective, you use a lot less. So actually,

895
00:41:15,000 --> 00:41:17,120
Speaker 1: just buy an empty bottle and you can get the

896
00:41:17,160 --> 00:41:20,160
Speaker 1: little spray the top spray part from just something online

897
00:41:20,200 --> 00:41:23,040
Speaker 1: like Amazon for you know, five ten dollars. Get that bottle.

898
00:41:23,160 --> 00:41:25,640
Speaker 1: Decant your oil from your big bottle of extor small

899
00:41:25,640 --> 00:41:28,520
Speaker 1: bottle of Extraversion olive oil into the spray container and

900
00:41:28,560 --> 00:41:30,840
Speaker 1: make your own little spray bottle of that using the

901
00:41:30,840 --> 00:41:33,399
Speaker 1: top quality Extraversion olive oil. You'll save a lot more,

902
00:41:33,440 --> 00:41:35,600
Speaker 1: it'll go a lot further in terms of cooking, and

903
00:41:35,640 --> 00:41:37,520
Speaker 1: it is a lot healthier and better than buying a

904
00:41:37,520 --> 00:41:40,200
Speaker 1: lot of the olive oils in the can because it

905
00:41:40,280 --> 00:41:42,040
Speaker 1: is the top quality stuff. You just have to buy

906
00:41:42,040 --> 00:41:44,400
Speaker 1: your own little spray appliance, which you can get simply

907
00:41:44,520 --> 00:41:46,920
Speaker 1: like on you know, Amazon dot com or something like that.

908
00:41:46,960 --> 00:41:49,560
Speaker 1: The very very cost effective because you don't get the

909
00:41:49,560 --> 00:41:51,040
Speaker 1: antioxidants in the spray oils.

910
00:41:51,080 --> 00:41:53,440
Speaker 2: That's important to know. They're destroyed in processing.

911
00:41:53,640 --> 00:41:55,759
Speaker 1: Generally, the quality yoes is not there.

912
00:41:55,880 --> 00:41:56,719
Speaker 2: Yeah, one pc.

913
00:41:57,000 --> 00:41:59,080
Speaker 1: So that brings us to the end of the nutrition

914
00:41:59,160 --> 00:42:01,640
Speaker 1: couch for another We susy, you can't believe we're still

915
00:42:01,640 --> 00:42:03,439
Speaker 1: going it this month later. We're having so much fun,

916
00:42:03,440 --> 00:42:04,279
Speaker 1: aren't we.

917
00:42:04,280 --> 00:42:06,799
Speaker 2: We're talking too long. We've gone past out thirty minutes again.

918
00:42:07,080 --> 00:42:08,680
Speaker 2: Nobody or no, we can't have ourselves.

919
00:42:08,760 --> 00:42:11,200
Speaker 1: So if you haven't done so already, please don't forget

920
00:42:11,239 --> 00:42:13,840
Speaker 1: to subscribe to the podcast. It really does help boost

921
00:42:13,920 --> 00:42:15,400
Speaker 1: us up in the charts. And we've been sitting at

922
00:42:15,440 --> 00:42:17,960
Speaker 1: number one just because of you guys and the support

923
00:42:17,960 --> 00:42:20,160
Speaker 1: that you've given us and your subscriptions every week, So

924
00:42:20,400 --> 00:42:22,560
Speaker 1: make sure you give us a follow on our Instagram page,

925
00:42:22,600 --> 00:42:25,239
Speaker 1: The Nutrition Couch Podcast. Leave us some comments, send us

926
00:42:25,280 --> 00:42:27,120
Speaker 1: your questions, send us the products that you would like

927
00:42:27,200 --> 00:42:30,239
Speaker 1: us to review, and leave us a positive rating and

928
00:42:30,320 --> 00:42:33,040
Speaker 1: review in the Purple Apple Podcasts app We really do

929
00:42:33,160 --> 00:42:35,759
Speaker 1: love reading all the new ratings and reviews that come

930
00:42:35,840 --> 00:42:37,839
Speaker 1: through each week. I think we're getting close to two

931
00:42:37,920 --> 00:42:40,239
Speaker 1: hundred reviews, so thank you for those. We really do

932
00:42:40,320 --> 00:42:42,840
Speaker 1: appreciate them. You know, it takes us close to an

933
00:42:42,840 --> 00:42:44,640
Speaker 1: hour to record these episodes and come up with them

934
00:42:44,680 --> 00:42:46,840
Speaker 1: every week. It takes you ten to fifteen seconds to

935
00:42:46,920 --> 00:42:49,160
Speaker 1: leave us a positive review, so we really do appreciate

936
00:42:49,200 --> 00:42:51,200
Speaker 1: it and we will catch you guys next week. In

937
00:42:51,480 --> 00:43:03,440
Speaker 1: next Sunday's episode, see You letter was to visit the

938
00:43:03,560 --> 00:43:05,160
Speaker 1: mas Tom cont