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Speaker 1: Hi, I'm Leanne Wood and I'm Susie Barrow and welcome

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

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Speaker 1: Austray's the leading dietitians, bringing you everything that is new

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

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Speaker 1: the Nutrition Couch. Today, Can we boost our metabolism? We

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Speaker 1: discuss what our metabolism actually is, why it slows down

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Speaker 1: as we get older, and most importantly, is there anything

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Speaker 1: we can do to increase it. Our client case study

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Speaker 1: of the week is on cholesterol. What can you do

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Speaker 1: if you eat healthy but your GP still tells you

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Speaker 1: your cholesterol is high. Our product review for the week

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Speaker 1: is a popular brand of soy milk, and our listener

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Speaker 1: question is all about MSG or the additive six two one?

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Speaker 1: Can we still find it in food? And is it

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Speaker 1: really that bad for us? But to start off the week, Susie,

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Speaker 1: how's clinic been this week?

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Speaker 2: Our clinic has been good and I'm really excited about

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Speaker 2: today's episode, Leane, because a lot of the topics we're

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Speaker 2: talking about have actually come up for me with products

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Speaker 2: or in clinic. This week, I've spent a lot of

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Speaker 2: time through lockdown talking to my clients about increasing their steps.

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Speaker 2: But now what I'm really shifting to is about getting

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Speaker 2: their metabolism up, so looking at ways that they can

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Speaker 2: train in a way that actually going to improve their

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Speaker 2: ability to burn calories long term, and getting back to

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Speaker 2: that more traditional model of exercise where we're really working

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Speaker 2: on the muscles. And we're going to cover that in

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Speaker 2: a minute. But also I've had a couple of issues

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Speaker 2: with cholesterol this week, and definitely talking about MSG and

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Speaker 2: kids food, So it's really pertinent to me. Our topics

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Speaker 2: today are really resonating for clients who are now, I guess,

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Speaker 2: getting ready for summer and really trying to lean up

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Speaker 2: and get back into their best self as we get

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Speaker 2: ready to bear flesh after being locked down for many weeks.

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Speaker 2: So hopefully this will give a lot of people some

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Speaker 2: really practical suggestions when it comes to their body and

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Speaker 2: choosing healthier products and training the right way. I love it.

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Speaker 1: And we see so much misinformation online in regards to metabolism,

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Speaker 1: you know, even in this day and age, I still

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Speaker 1: see things popping up being like mix some apple side

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Speaker 1: and vinegar with some lemon juice and boost your metabolism.

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Speaker 1: And I just look at it and I'm like what

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Speaker 1: a crocker. So I'm really excited to put some myths

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Speaker 1: to bed about metabolism today.

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Speaker 2: One hundred percent. And that you're funny because when I

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Speaker 2: do my client Q and as on Instagram each week

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Speaker 2: that comes out multiple times, I have two or three

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Speaker 2: questions about apple side of vinegar straight away. So people

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Speaker 2: are selling a lot of apple side of vinegar, but

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Speaker 2: I would never generally recommend it because, as we know,

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Speaker 2: metabolism it's a little bit more complicated than that. But

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Speaker 2: the good news is there are some things that we

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Speaker 2: can do once we understand what we're talking about when

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Speaker 2: it comes to metabolism, and sometimes it's just getting back

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Speaker 2: to basics and things like a good old coffee is

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Speaker 2: one of the best things you can do when it

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Speaker 2: comes to metabolism. But we'll get started on what is metabolism?

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Speaker 1: Yeah, I can kick us off definitely. So what is

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Speaker 1: our metabolism? Oh gosh, take me right back to our

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Speaker 1: chemistry days, right. Metabolism is essentially a set of life

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Speaker 1: sustaining chemical reactions that happen within our body and would

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Speaker 1: happen within a different organism. So there are three main

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Speaker 1: purposes of our metabolism. We've all got a metabolism. Doesn't

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Speaker 1: matter if it's fast or slow, it's not optimized. We've

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Speaker 1: all got one. So essentially what happens in our body, Susie,

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Speaker 1: is that we have these metabolic processes and they help

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Speaker 1: with these three purposes. It is the conversion of energy

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Speaker 1: into food in order for that energy to be available

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Speaker 1: to run our cellular processes within our body. It's a

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Speaker 1: conversion of food to building blocks for proteins, fats, and carbohydrates.

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Speaker 1: And it's also the elimination of metabolic waste products. So

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Speaker 1: these metabolic reactions can be categorized as catabolic or anabolic.

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Speaker 1: So catabolism is a process where food and drink is

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Speaker 1: broken down into really simple forms where the body can

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Speaker 1: then process and release that energy. Anabolism, on the other hand,

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Speaker 1: is the process where energy is used for the bodily functions,

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Speaker 1: and that's including things like you know, growing and repairing

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Speaker 1: cells and different processes within our body. So I think

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Speaker 1: the big question from most people when it comes to

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Speaker 1: metabolism is like what is it and how do we

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Speaker 1: improve it? I think a lot of us understand that

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Speaker 1: it's an important process within our body, and particularly for

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Speaker 1: fat loss, we want a high metabolism, right, So when

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Speaker 1: it comes down to our metabolism, it really is about

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Speaker 1: how many killo duels we're consuming across the day. And

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Speaker 1: if we're consuming more kilodels that our body needs, we

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Speaker 1: will store that mostly as fat. If we're consuming less

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Speaker 1: kilodeals that our body needs, we will be able to

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Speaker 1: drop body fat. So your metabolic rate refers to the

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Speaker 1: rate at which your body uses energy to function, and

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Speaker 1: that's really important. So a high and metabolic rate will

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Speaker 1: use that energy that you're eating really effectively. So that's

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Speaker 1: what we're really aiming for here, as a high metabolic rate.

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Speaker 1: And when it comes to our metabolism, people say, well,

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Speaker 1: you know, obviously, how do I increase my metabolism? So

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Speaker 1: there are a few things that influence this, and probably

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Speaker 1: the biggest three are body size, gender, and age. So

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Speaker 1: people with a larger body, including more massal mass, are

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Speaker 1: likely to burn more calories. A larger body will always

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Speaker 1: burn more calories that are smaller body and males tend

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Speaker 1: to burn more calories than females because males have more

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Speaker 1: muscle mass on board traditionally, and muscle is a metabolically

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Speaker 1: active tissue, so generally, that's why males, if you know,

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Speaker 1: husband and wives do the same quote unqu diet program

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Speaker 1: men will always generally lose more because they've got more

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Speaker 1: muscle mass on board. They're a little bit superior from

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Speaker 1: a metabolic perspective. So that sort of covers body size

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Speaker 1: and gender in one and then age as well. So

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Speaker 1: as we age again, we begin to lose our muscle mass,

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Speaker 1: which sort of means that our metabolism slows down. So

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Speaker 1: I think that there's a couple of points that obviously

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Speaker 1: we can't change our gender, we can't change our age

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Speaker 1: as muscle as we would like to see see, but

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Speaker 1: we do keep harping on about an important point, and

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Speaker 1: that is muscle. So the more muscle you have, the

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Speaker 1: better your metabolism is going to be, because muscle is

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Speaker 1: a metabolically active tissue.

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Speaker 2: I think that you've summed up really well in far

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Speaker 2: more detail than I am even privy to. I was

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Speaker 2: going to say that metabolism is just sort of the

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Speaker 2: calories we need to survive on a daily basis. But

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Speaker 2: I guess that the key thing is that what I'm

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Speaker 2: constantly talking about with my clients is that it reduces

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Speaker 2: as we get older generally for a couple of reasons.

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Speaker 2: The first is the significant reduction in physical activity so

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Speaker 2: many of us have as part of our lives, and

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Speaker 2: that then in turn contributes to a reduction in muscle

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Speaker 2: masses get older. And I guess the other thing for

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Speaker 2: me is working with a lot of small females. We

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Speaker 2: just don't come, as you described, from a place whereund

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Speaker 2: metabolism's doing overly well anyway as women, and then we're

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Speaker 2: particularly inactive and often we don't do any kind of

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Speaker 2: weight training, and that is very common. As you said,

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Speaker 2: our husband and wife will start a diet together and

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Speaker 2: the husband will lose five kilos in a week and

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Speaker 2: the poor wife will lose half a kilo. It is furious,

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Speaker 2: and it does come down to that really baseline muscle mass.

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Speaker 2: But I think something we also don't discuss, and I

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Speaker 2: spoke about it recently for a Daily Telegraph interview on

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Speaker 2: calories in versus calories out. I think what we fail

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Speaker 2: to also understand is that there is also a cellular

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Speaker 2: metabolism that can be impacted by hormones. And so even

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Speaker 2: though someone in theory it's calories in versus calories out,

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Speaker 2: if your cell is not working as efficiently as effectively

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Speaker 2: and has been impacted by hormonal dysfunction, whether at thyroid

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Speaker 2: or peturitory or instum resistance. Again, the cellular metabolism will

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Speaker 2: be inferior to someone who has full metaalb efficiency. So

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Speaker 2: for me, it comes down to a sort of level

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Speaker 2: of acceptance around metabolism is something many of us will

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Speaker 2: fight unless we're naturally very very lean, which can be

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Speaker 2: the case if you have that body type naturally, and

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Speaker 2: that's often the people you see who are very very

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Speaker 2: lean their entire lives versus many of us who struggle

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Speaker 2: a little bit more. And for me, the ideal situation

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Speaker 2: is to keep on top of metabolism as we get older,

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Speaker 2: So as you move into your thirties and forties in particular,

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Speaker 2: and then women start to go through the menopausal changes,

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Speaker 2: which puts more pressure on those hormonal systems that are

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Speaker 2: really putting us prone to gaining weight. Is the more

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Speaker 2: you can keep on top of your weight with the

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Speaker 2: right mix of training, it's really really important. And I

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Speaker 2: do think in this instance, if you're someone who really

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Speaker 2: struggles and finds it so easy to gain weight as

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Speaker 2: you're getting older, and you might be doing your walking.

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Speaker 2: That would be when I would perhaps suggest you start

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Speaker 2: to get a body scan done to really see what's

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Speaker 2: going on with your muffs in reference to what are

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Speaker 2: normal levels. Do you have quite low levels. Maybe you

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Speaker 2: never did a lot of activity when you were young,

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Speaker 2: maybe you didn't participate in a lot of sports, so

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Speaker 2: you've never had a significant amount of muscle mass and

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Speaker 2: you've never maintained it. And as such, metabolisms reducing over time,

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Speaker 2: and then really look at some very specific weight training,

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Speaker 2: because the issue can be one you just go into

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Speaker 2: a gym and don't necessarily know what you're doing, or

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Speaker 2: if you have inst resistance you can sometimes gain a

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Speaker 2: lot of tissue quickly that can actually retain too much

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Speaker 2: fat mass as well. So to me, it's a quite

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Speaker 2: specific type of training, particularly when you get into your

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Speaker 2: forties and fifties, to ensure you are getting the metabolic

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Speaker 2: benefit of that muscle mass, but basically teaching your body

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Speaker 2: to burn better over time. And I think that's something

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Speaker 2: that we don't spend enough time talking about, particularly for

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Speaker 2: women in those years, but that is really, as you described,

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Speaker 2: the only way that we will significantly increase metabolic rate.

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Speaker 2: You know, lea and we talk about studies of green

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Speaker 2: tea or caffeine or stimulants, but when you look at

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Speaker 2: the metabolic increases, they're tiny. There are a few calories

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Speaker 2: when really, you know, if you're looking at hundreds of

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Speaker 2: calories and being able to eat a lot more or

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Speaker 2: at least prevent weight gain as you get older, really

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Speaker 2: maintaining and putting on some of that lean muscle tissue

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Speaker 2: is the only real way that you will do that.

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Speaker 1: And so I think that that's a really important point,

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Speaker 1: that muscle mass is so important from a metabolic perspective.

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Speaker 1: And the other thing I think is really important, as

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Speaker 1: you mentioned, Susie, we're not going to really get bang

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Speaker 1: for buck when we talk about foods like, yeah, you

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Speaker 1: can eat the chilies and the hot spicy foods. Yes

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Speaker 1: you can drink the green teas. Yes you can put

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Speaker 1: as much as lemon in your water as you want.

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Speaker 1: But from a percentage perspective, maybe you might get one

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Speaker 1: percent benefit when it comes to metabolic rate, Like, let's

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Speaker 1: be honest, the two biggest bang for your bucks are

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Speaker 1: going to be increasing your own lean muscle mass, which

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Speaker 1: has to come with good nutrition and proper training. And

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Speaker 1: the other thing Susie is not staying in a calorie

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Speaker 1: deficit for too long. So a lot of people will

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Speaker 1: almost use their metabolism as an excuse. And absolutely your

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Speaker 1: genetics plays a huge role here. You can actually improve

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Speaker 1: your metabolism just because you were, you know, a crappy

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Speaker 1: hand in terms of not having that those genetics that

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Speaker 1: are favoring metabolism. Yeah, you can still improve that. Like,

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Speaker 1: don't use that it as an excuse. But the thing

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Speaker 1: that's going to hinder you is chronic yo yo. Darting

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Speaker 1: over time or staying in a calorie deficit for longer

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Speaker 1: than is needed or for longer than your body kind

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Speaker 1: of appreciates, you know. Start up with a lot of clients.

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Speaker 1: So my coaching service, Susie and they're like, oh, I've

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Speaker 1: been darting for three years. I can't lose the weight.

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Speaker 1: I'm like, what the heck, like three years, Like what

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Speaker 1: have you been doing now? So it's almost like, don't

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Speaker 1: stay in those chronic calorie deficits because all you're going

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Speaker 1: to do is, as you mentioned, like, we're not metabolically

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Speaker 1: as efficient the longer we stay in a deficit four

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Speaker 1: so things start to slow down and the body doesn't

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Speaker 1: process and utilize energy as well. So short, sharp periods

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Speaker 1: of calorie deficits are absolutely better than sort of darting

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Speaker 1: for like, you know, like six months on end or

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Speaker 1: you know, yoo darting and signing up to a new

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Speaker 1: program then not sticking to it, then signing up to

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Speaker 1: another one and not sticking to it. Absolutely working with

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Speaker 1: a professional to get that weight off, not necessarily quickly,

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Speaker 1: but just not with huge calorie deficits. Like I always

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Speaker 1: say that the smaller deficit the better, So that's that

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Speaker 1: small sustained weight loss over time, because the longer you

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Speaker 1: are in a deficit, particularly a large deficit, the more

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Speaker 1: you're going to slow things down metabolically. But there is

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Speaker 1: quite a big school of thought that you can damage

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Speaker 1: your metabolism, and that's not necessarily true. We don't permanently,

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Speaker 1: ever damage our metabolism. We can always improve it from there.

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Speaker 1: But I think a lot of people aren't as metabolically

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Speaker 1: efficient as what they would like due to periods of

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Speaker 1: prolonged and chronic dieting and large calorie deficits as well.

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Speaker 1: Susie and as we said, not eating enough protein regularly

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Speaker 1: spread throughout the day. And I guess not doing the

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Speaker 1: proper type of training. You know, as we get older,

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Speaker 1: we tend to drop the gym sessions and drop the

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Speaker 1: high in tenses stuff and go more towards let's just

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Speaker 1: go for a gentle walk or let's do a little

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Speaker 1: bit of yoga, And it's simply just not enough from

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Speaker 1: a metabolic perspective. And then we drop out a lot

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Speaker 1: of those healthy foods and we rely on those quick,

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Speaker 1: more carbohydrate based snacks. We're not eating enough protein, we're

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Speaker 1: not training well enough, you know, we just sort of

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Speaker 1: do more of those like detoxes, thankl which just hinders

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Speaker 1: our metabolism overall. So the two big points that don't

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Speaker 1: chronically diet, don't drop your calories too low, and you

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Speaker 1: have to do some form of resistance training.

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Speaker 2: And it does let itself to discussion of protein because

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Speaker 2: protein does require slightly more calories to process, which does

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Speaker 2: result in a slight increase in metabolic rate, which is

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Speaker 2: why sometimes when we are trying to ignite hunger and

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Speaker 2: get the body burning in the morning, will encourage a

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Speaker 2: high protein meal to start the day. But when you

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Speaker 2: were talking, it just reminded me that when I have

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Speaker 2: clients who are presenting and perhaps would describe themselves as

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Speaker 2: having a slow metabolism. I would say, are you feeling hungry?

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Speaker 2: Because when they're not feeling hungry regularly, particularly in the

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Speaker 2: first half of the day, that is telling me that

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Speaker 2: something is not working as effectively as efficiently as it

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Speaker 2: should be. Perhaps as you describe, they have been on

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Speaker 2: two low calories for too long a period and their

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Speaker 2: bodies in that store mode because it's saying, you know what,

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Speaker 2: You're not feeding me enough, So I'm going to slow

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Speaker 2: everything down. So when I'm working trying to get metabolism up,

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Speaker 2: I will try and gives a meal in the morning

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Speaker 2: that's high in protein and then try and get them hungry,

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Speaker 2: because that's a sign to me that their body is

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Speaker 2: starting to burn their food well as it should be.

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Speaker 2: So that's one strategy, and of course the other is

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Speaker 2: looking at heart rates and training as well, because as

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Speaker 2: you describe, sitting in that stable heart rate zone, whether

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Speaker 2: it's yoga or gentle walking, is not challenging the body

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Speaker 2: in any way. And so that's another strategy I may

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Speaker 2: use with my clients in getting them to do some

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Speaker 2: interval type training. And I'm not a trainer, but just

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Speaker 2: some rough guidelines on try and get your heart rate

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Speaker 2: up a little bit, maybe do some intervals, because often

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Speaker 2: that can be enough to again ignite that hunger and

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Speaker 2: get their body to burn. And then of course our

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Speaker 2: job is to get them to feed and to eat

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Speaker 2: to fuel that body to continue to burn. And then

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Speaker 2: long term look at things like body composition to improve

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Speaker 2: metabolic rate long term, but there's a couple of little strategies.

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Speaker 2: Definitely a higher protein intake can help burn a few

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Speaker 2: more calories through the day, and trying to ignite hunger

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Speaker 2: because that, as I said, is a sign your body

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Speaker 2: starting to burn your food. So it's a good thing.

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Speaker 2: And when my client's weight loss will plato, I'll say, look,

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Speaker 2: I need you to be hungry, and if you're not hungry,

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Speaker 2: that's societ. I'm actually not feeding you enough.

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Speaker 1: And then as you mentioned that, the way that our

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Speaker 1: body uses more energy to process protein is there's a

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Speaker 1: special term for that. It's called the thermic effective food.

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Speaker 1: So a lot of people might have heard that. So

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Speaker 1: the way that the body breaks down and burns protein,

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Speaker 1: fats and carbohydrates, we use more energy to break down protein.

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Speaker 1: Is why we're such a fan of high protein diet.

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Speaker 1: But please, this is why it's so important to work

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Speaker 1: with a professional because I see so many women and

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Speaker 1: we talked about this before, Susie overeating protein. So yes,

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Speaker 1: we want more protein, but more and more and more

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Speaker 1: is not necessarily always better. So there's just there's so

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Speaker 1: many So you hear one thing and then you hear another,

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Speaker 1: then you hear another, and you hear another, and nutrition

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Speaker 1: sides is confusing and it absolutely needs to be personalized.

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Speaker 1: And so we couldn't recommend enough working with a dietician

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Speaker 1: one on one and also getting a proper trainer to

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Speaker 1: work with your goals. You know, if you've come from

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Speaker 1: a walking, yoga based background, you're not just going to

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Speaker 1: hit the gym and do some heavy dead lips. You're

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Speaker 1: probably going to do yourself an injury. So absolutely working

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Speaker 1: with a professional. Yes, there's hundreds of thousands and millions

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Speaker 1: of free resources online, but you cannot replace the free

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Speaker 1: advice you get online with quality and personalized advice that

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Speaker 1: you're going to get from a qualified professional.

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Speaker 2: And we did discuss the need to have further discussion

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Speaker 2: of protein in a further episode. How much is too much?

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Speaker 2: So watch this space and we will come back to

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Speaker 2: that topic because I know it's a big interest to

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Speaker 2: our listeners, all right, Well, moving on from that, which

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Speaker 2: is an unrelated really looking at a client case study

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Speaker 2: that comes up quite regularly both on Q and a's

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Speaker 2: from our questions on our Instagram page, the Nutrition Couch podcast,

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Speaker 2: and also from our own clients. Recently, I had a

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Speaker 2: client just referred from her GP for a diet consult

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Speaker 2: because of high cholesterol. And she was actually really quite

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Speaker 2: distressed lean because she was quite lean, quite fit, quite healthy,

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Speaker 2: and the cholesterol was coming in at about six million

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Speaker 2: miles per leater, which is slightly elevated, and she was

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Speaker 2: really upset because she's like, I'm really trying hard to

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Speaker 2: eat well, I'm fit, I'm lean, Like, how can I

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Speaker 2: possibly have high cholesterol? Now, given that heart disease remains

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Speaker 2: one of Australia's greatest killers, as significant number of Australians

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Speaker 2: have high cholesterol levels, we thought it was worthy of

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Speaker 2: a general discussion and what can and what you can't

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Speaker 2: do from a dietary perspective. So to kick things off,

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Speaker 2: the first thing I will say is that there is

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Speaker 2: definitely a scenario where you may have genetic familial hypercholesteroleemia,

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Speaker 2: and no matter what you do from a diet perspective,

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Speaker 2: it still remains high. Now, the estimate of that is

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Speaker 2: ten percent of Australians, but to be honest, I see

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Speaker 2: it in a lot more people. I think that is

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Speaker 2: probably a little bit higher than that. And this is

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Speaker 2: the people who eat pretty well, they're quite lean, and

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Speaker 2: yet their cholesterol remains elevated, and it can be actually

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Speaker 2: quite elevated to the point that it needs active management

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Speaker 2: with a cardiologist and they will use medication to bring

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Speaker 2: that down. So the cholesterol is a substance made by

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Speaker 2: the liver, and some of our livers there's a genetic

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Speaker 2: mutation in which the liver will churn out far more

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Speaker 2: cholesterol than it should be doing, and of course that

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Speaker 2: can put you at higher risk of heart disease. Now,

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Speaker 2: that is one specific group of people, and indeed that

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Speaker 2: was one of the clients that presented to me. And

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Speaker 2: there are a few stratus that I could use with her,

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Speaker 2: but it was really important for me to remind her

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Speaker 2: that she wasn't doing anything wrong with her diet. This

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Speaker 2: was largely genetic. And yes, we can do a few

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Speaker 2: little things with diet which we'll talk about in a

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Speaker 2: sec but basically, nothing she was doing wrong. It wasn't

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Speaker 2: her fault. But in the case for many of the

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Speaker 2: clients who will present to me Leanne, this is very

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Speaker 2: common with my women, particularly postmenopausal women, and the cholesterol

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Speaker 2: will just be slightly elevated. So the recommended level, I

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Speaker 2: think is four point five, so they might be coming

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Speaker 2: in at five point three six. The LDLs, which is

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Speaker 2: the bad sticky cholesterol and the blood might be highly

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Speaker 2: slightly elevated, and hence that's the one that the doctors

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Speaker 2: are concerned about. But then often their HDL, which is

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Speaker 2: that better cholesterol that helps to clear out the arteries,

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Speaker 2: will also be relatively high because a lot of my

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Speaker 2: clients will already be exercising. So what I wanted to

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Speaker 2: talk about was the fact that it's not cholesterol in

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Speaker 2: food that we consume that increases blood cholesterol. So whenever

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Speaker 2: we eat animal based food, whether it's dairy, whether it's meat,

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Speaker 2: we will be consuming some cholesterol. Eggs, of course, prawns

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Speaker 2: are the common ones we hear about. But just because

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Speaker 2: we consume cholesterol in food, it doesn't automatically increase our

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Speaker 2: blood cholesterol. That's not the way it works. It's based

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Speaker 2: on a balance of the good and bad fat that

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Speaker 2: we consume overall, as well as whether we've got some

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Speaker 2: pro inflammatory hormones going on if our diets high in carbohydrate.

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Speaker 2: So it absolutely comes down to the overall dietary pattern

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Speaker 2: and specifically the dietary pattern when it comes to our

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Speaker 2: good fat intake. So just as a rough guide, when

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Speaker 2: I'm working with someone on high cholesterol, when they're eating

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Speaker 2: pretty well, the key variables that I will be looking

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Speaker 2: at is that they're minimizing their intake of process fats.

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Speaker 2: And indeed, in Australia we still consume trans fats and

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Speaker 2: they're coming because that's not required to be labeled. We

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Speaker 2: still consume trans fats in process pastry based products, things

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Speaker 2: like doughnuts and commercial cakes. So instantly we will talk

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Speaker 2: about that they need to be very mindful of the

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Speaker 2: oils being consumed in fried food and fast foods. So

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Speaker 2: whenever we order uber eats or whenever we order our

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Speaker 2: takeaway food, you're consuming a lot of process fat. Even

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Speaker 2: though they may be vegetable based, they're still very pro

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Speaker 2: inflammatory and very negative for when it comes to our

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Speaker 2: blood cholesterol levels. So really minimizing our intake of all

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Speaker 2: process fats and in particular things like palm oil hydrogenated

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Speaker 2: vegetable oils that we do still consume reasonable amounts of

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Speaker 2: in Australia. And then I'm looking to get the fat

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Speaker 2: balance right. And my basic prescription is I want to

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Speaker 2: serve of walnuts a day because they're very high in

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Speaker 2: AMGA three plant based fats or pumpkinsease. As we spoke

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Speaker 2: about a couple of episodes ago in one of our

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Speaker 2: product reviews in our munch snacks, I'm looking for extra

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Speaker 2: virgin olive oil to be the high antioxidant oil of choice.

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Speaker 2: I'm looking to minimize saturated fat from our meat, so

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Speaker 2: making sure that there is lean as lean as possible.

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Speaker 2: And the last thing, of course is bumping up the

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Speaker 2: intake of AMGA three fats, ideally from oily fish, salmon, sardines,

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Speaker 2: tunor things, to get more of those positive fats, which

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Speaker 2: is going to help to reduce inflammation in the body.

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Speaker 2: And that's one of the best things that I can

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Speaker 2: do for overall cholesterol balance. But what I also say

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Speaker 2: is that my understanding, particularly of postmenopausal women, is just

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Speaker 2: because you have slightly elevated cholesterol levels does not necessarily

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Speaker 2: warrant medication. What you also need to check, and again

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Speaker 2: we're not doctors, but this is on advice from cardiology experts,

433
00:20:15,640 --> 00:20:18,280
Speaker 2: is that we're also looking for the calcification score in

434
00:20:18,320 --> 00:20:21,280
Speaker 2: the arteries because it's quite possible that you have slightly

435
00:20:21,320 --> 00:20:24,760
Speaker 2: elevated blood cholesterol levels, but if your arteries aren't hard,

436
00:20:24,800 --> 00:20:27,560
Speaker 2: you're at minimal risk for heart disease. So definitely check

437
00:20:27,640 --> 00:20:31,280
Speaker 2: that with your GP or cardiologists before rushing to take

438
00:20:31,320 --> 00:20:34,560
Speaker 2: medication when your cholesterol is slightly elevated, because if you've

439
00:20:34,600 --> 00:20:37,520
Speaker 2: got low calcification scores, which means that your arteries are

440
00:20:37,520 --> 00:20:40,399
Speaker 2: still soft and quite don't have that rigidity that is

441
00:20:40,400 --> 00:20:43,520
Speaker 2: again associated with increased risk of heart attack, that you

442
00:20:43,600 --> 00:20:46,920
Speaker 2: are better with lifestyle and anti inflammatory diet to lose

443
00:20:46,960 --> 00:20:48,960
Speaker 2: a bit of weight and keep active rather than rush

444
00:20:49,000 --> 00:20:53,520
Speaker 2: onto medication, because in the right balance of fat, to

445
00:20:53,600 --> 00:20:56,360
Speaker 2: be slightly elevated does not always warrant medication.

446
00:20:57,040 --> 00:20:59,600
Speaker 1: Definitely, and I really want to just reiterate that point

447
00:20:59,600 --> 00:21:02,080
Speaker 1: you made it the beginning about that genetic link. So

448
00:21:02,359 --> 00:21:04,240
Speaker 1: I think a lot of people and I've got a

449
00:21:04,240 --> 00:21:06,520
Speaker 1: family friend and she's a dietician, and her dad has

450
00:21:06,800 --> 00:21:09,480
Speaker 1: just that genetic link and he's super fits su berlean

451
00:21:09,720 --> 00:21:12,159
Speaker 1: like diets on point. Like, she's tried every strategy and

452
00:21:12,160 --> 00:21:13,920
Speaker 1: she came to me and she was just she was

453
00:21:14,000 --> 00:21:15,679
Speaker 1: just like, Oh, is there anything else we can do?

454
00:21:15,720 --> 00:21:18,440
Speaker 1: And unfortunately, there are some circumstances where you're doing all

455
00:21:18,480 --> 00:21:20,960
Speaker 1: of the right things and you still absolutely need to

456
00:21:21,000 --> 00:21:24,000
Speaker 1: take the medication to bring down your cholesterol. So it's

457
00:21:24,040 --> 00:21:26,080
Speaker 1: one of those things where you haven't done anything wrong.

458
00:21:26,119 --> 00:21:29,240
Speaker 1: It's just one of those unfortunate, more genetic based conditions.

459
00:21:29,280 --> 00:21:31,280
Speaker 1: But if you are someone as you mentioned Susie with

460
00:21:31,359 --> 00:21:33,720
Speaker 1: high cholesterol, a lot of people say, well, I don't

461
00:21:33,760 --> 00:21:36,960
Speaker 1: need that bad Like what's going on? And as you highlighted,

462
00:21:36,960 --> 00:21:39,440
Speaker 1: the biggest things that most people are doing wrong or

463
00:21:39,440 --> 00:21:41,639
Speaker 1: the biggest areas or ways that we can reduce a

464
00:21:41,720 --> 00:21:44,359
Speaker 1: high blood cholesterol is by looking at that intake of

465
00:21:44,400 --> 00:21:46,639
Speaker 1: the good fats. So do we have enough healthy fats

466
00:21:46,640 --> 00:21:49,720
Speaker 1: in our diet? Have we reduced the amount of unhealthy fats?

467
00:21:49,720 --> 00:21:52,119
Speaker 1: You know, the butters, the coconut oils, the palm oils,

468
00:21:52,160 --> 00:21:55,280
Speaker 1: the deep fried things, the pastries, the biscuits, the pies,

469
00:21:55,359 --> 00:21:57,400
Speaker 1: all of that sort of thing. And then for most

470
00:21:57,400 --> 00:21:59,880
Speaker 1: people as Australians, we know they have such a low

471
00:22:00,040 --> 00:22:03,199
Speaker 1: intake of fiber, so fiber is one of those what

472
00:22:03,240 --> 00:22:06,159
Speaker 1: would call superfoods. So fiber helps to bind cholesterol and

473
00:22:06,200 --> 00:22:08,320
Speaker 1: strip it out of the blood. So it's so incredibly

474
00:22:08,359 --> 00:22:11,520
Speaker 1: important you doing simple things like maximizing the amount of

475
00:22:11,560 --> 00:22:14,639
Speaker 1: dietary fiber in your diet can absolutely help to reduce

476
00:22:14,680 --> 00:22:17,240
Speaker 1: your cholesterol. And rolled oats for me and one of

477
00:22:17,280 --> 00:22:20,000
Speaker 1: my superfoods when it comes to cholesterol, I absolutely recommend

478
00:22:20,080 --> 00:22:22,480
Speaker 1: people with high cholesterol be consuming rolled oats on a

479
00:22:22,960 --> 00:22:26,200
Speaker 1: daily or a couple of times a week basis as well.

480
00:22:26,760 --> 00:22:28,520
Speaker 1: So there's sort of some of the things that I

481
00:22:28,560 --> 00:22:31,040
Speaker 1: really look at, but particularly fiber Suz, because I think

482
00:22:31,080 --> 00:22:33,640
Speaker 1: when we're bumping up the amount of fiber, we're automatically

483
00:22:33,680 --> 00:22:36,000
Speaker 1: making I guess better choices to our diet because we're

484
00:22:36,000 --> 00:22:39,000
Speaker 1: adding in more fruits, more veggies, more nuts, more seeds,

485
00:22:39,080 --> 00:22:43,240
Speaker 1: more legumes, more whole grain containing grains, which is so

486
00:22:43,320 --> 00:22:46,560
Speaker 1: incredibly important for a overall health be our gut health

487
00:22:46,720 --> 00:22:49,800
Speaker 1: and see also our cholesterol levels as well, So really

488
00:22:49,800 --> 00:22:52,919
Speaker 1: focus on what you can add in from a cholesterol perspective,

489
00:22:53,000 --> 00:22:55,000
Speaker 1: versus all of the things that you have to cut out,

490
00:22:55,119 --> 00:22:56,960
Speaker 1: and I think that's a really helpful tip from a

491
00:22:57,119 --> 00:22:59,200
Speaker 1: I guess like a mindset perspective.

492
00:22:58,960 --> 00:23:00,800
Speaker 2: And definitely a little bit of away loss can make

493
00:23:01,040 --> 00:23:03,560
Speaker 2: a really profound effect on inflammation in the body, and

494
00:23:03,600 --> 00:23:06,119
Speaker 2: hence that can really be beneficial if your cholesterol is

495
00:23:06,160 --> 00:23:08,520
Speaker 2: slightly elevated. But I think lean we should also talk

496
00:23:08,520 --> 00:23:12,400
Speaker 2: about plant sterol margarines here now. Plant sterol margarines were

497
00:23:12,440 --> 00:23:15,560
Speaker 2: introduced in Australia about fifteen twenty years ago, and they

498
00:23:15,600 --> 00:23:19,000
Speaker 2: contain a molecule very similar in shape to cholesterol itself

499
00:23:19,040 --> 00:23:22,360
Speaker 2: in the body, and so they're proven to go basically

500
00:23:22,400 --> 00:23:24,119
Speaker 2: hop in the spot of cholesterol in the body and

501
00:23:24,119 --> 00:23:27,080
Speaker 2: help to reduce levels. But I'm not a fan of

502
00:23:27,160 --> 00:23:30,600
Speaker 2: cholesterol lowering margarines for several reasons. Number one is that

503
00:23:30,640 --> 00:23:33,679
Speaker 2: it's introducing a process food back into the diet. So

504
00:23:33,720 --> 00:23:35,920
Speaker 2: I'm not going to introduce margarine to my client's diet

505
00:23:35,960 --> 00:23:38,000
Speaker 2: for the sake of a slight increase in decrease I

506
00:23:38,040 --> 00:23:40,440
Speaker 2: should say, in cholesterol. I can get that with diet

507
00:23:40,440 --> 00:23:44,440
Speaker 2: without introducing margarine. They're quite expensive and I don't regularly

508
00:23:44,520 --> 00:23:47,040
Speaker 2: use margarine anyway. But Lee, and what I do use

509
00:23:47,119 --> 00:23:50,600
Speaker 2: now a bit more, particularly with my pretty healthy individuals

510
00:23:50,600 --> 00:23:53,520
Speaker 2: looking for those little added extras to help reduce levels

511
00:23:54,040 --> 00:23:57,880
Speaker 2: is the plant sterol milk. So there is one heart

512
00:23:57,920 --> 00:24:01,440
Speaker 2: active milk. It's available at Aldi and in mainstream supermarket

513
00:24:01,840 --> 00:24:04,159
Speaker 2: and that also contains the two to three grams of

514
00:24:04,160 --> 00:24:06,639
Speaker 2: plant sterols. Now I'm not sure the serve. I'm not

515
00:24:06,680 --> 00:24:09,000
Speaker 2: sure if you need two or three glasses of the

516
00:24:09,000 --> 00:24:11,080
Speaker 2: milk per day. I will have to check that, But

517
00:24:11,320 --> 00:24:14,600
Speaker 2: definitely I do encourage people with cholesterol and when they're

518
00:24:14,640 --> 00:24:16,959
Speaker 2: eating well already and just looking for that extra boost.

519
00:24:17,320 --> 00:24:19,600
Speaker 2: That is a product similar to the oats that is

520
00:24:19,640 --> 00:24:21,719
Speaker 2: worth including in the diet is a swat for your

521
00:24:21,760 --> 00:24:25,960
Speaker 2: regular milk to help lower those levels generally. But no,

522
00:24:26,080 --> 00:24:27,879
Speaker 2: I'm not a fan of the plant sterol margarines and

523
00:24:27,920 --> 00:24:28,480
Speaker 2: never have been.

524
00:24:28,680 --> 00:24:30,720
Speaker 1: Yeah, I agree with you from a price perspective, I

525
00:24:30,720 --> 00:24:32,560
Speaker 1: think they're about six or seven bucks a tub. And

526
00:24:32,600 --> 00:24:35,040
Speaker 1: for a reference where meaning one are the brands, uozy

527
00:24:35,119 --> 00:24:38,600
Speaker 1: Logical is one of them and the other one's flora Plroactive. Yeah, yeah,

528
00:24:38,680 --> 00:24:40,320
Speaker 1: so they're sort of probably the two bigger ones on

529
00:24:40,359 --> 00:24:42,520
Speaker 1: the market, and it's not to say that they can't

530
00:24:42,520 --> 00:24:44,480
Speaker 1: be helpful, but I think a lot of people need

531
00:24:44,480 --> 00:24:47,639
Speaker 1: to understand that to get that clinical effect, as you mentioned,

532
00:24:47,680 --> 00:24:49,840
Speaker 1: you need two to three grams of plant sterols. That's

533
00:24:49,880 --> 00:24:52,359
Speaker 1: like I think it comes to roughly a tablespoon of

534
00:24:52,359 --> 00:24:55,200
Speaker 1: margarine a day going to eat that. I think too,

535
00:24:55,520 --> 00:24:58,119
Speaker 1: it's a large amount. And I remember my mum used

536
00:24:58,160 --> 00:24:59,600
Speaker 1: to buy that for my dad because he had slightly

537
00:24:59,640 --> 00:25:01,560
Speaker 1: high col lesterol and he would just put like the

538
00:25:01,600 --> 00:25:03,679
Speaker 1: thinnest spread on his toast in the morning. And are

539
00:25:03,680 --> 00:25:05,760
Speaker 1: saying to Mum, like, you're wasting all of that money

540
00:25:05,880 --> 00:25:08,520
Speaker 1: because unless you have the recommended dosage, you're not going

541
00:25:08,520 --> 00:25:10,600
Speaker 1: to get the clinical effect. So are you going to

542
00:25:10,640 --> 00:25:12,920
Speaker 1: add one to two tablespoons of that plant stor or

543
00:25:13,000 --> 00:25:15,919
Speaker 1: margarine in every single day? Because if you're not, like

544
00:25:15,960 --> 00:25:17,879
Speaker 1: you're essentially just wasting your money, you're not going to

545
00:25:17,920 --> 00:25:20,400
Speaker 1: get that clinical basis. So don't forget that. It's really

546
00:25:20,400 --> 00:25:23,119
Speaker 1: around the dose and the amount that is so important

547
00:25:23,280 --> 00:25:25,399
Speaker 1: to get that clinical effect. So if you're going to

548
00:25:25,440 --> 00:25:27,520
Speaker 1: spend the money, absolutely make sure that you get to

549
00:25:27,600 --> 00:25:30,760
Speaker 1: the recommended dose to have that clinical benefit. And if

550
00:25:30,840 --> 00:25:33,239
Speaker 1: you'll not do a lot of other dietary choices. As

551
00:25:33,240 --> 00:25:35,000
Speaker 1: you mentioned, the milk might be a better option because

552
00:25:35,040 --> 00:25:38,239
Speaker 1: people who regularly drink milk can easily include that. But

553
00:25:38,240 --> 00:25:40,000
Speaker 1: if you are someone who has a couple of tablespoons

554
00:25:40,040 --> 00:25:42,240
Speaker 1: of butter a day, perhaps sobbing that to the plant

555
00:25:42,240 --> 00:25:44,639
Speaker 1: ster or margarine could be a really effective strategy to

556
00:25:44,680 --> 00:25:45,640
Speaker 1: help to reduce.

557
00:25:45,320 --> 00:25:47,400
Speaker 2: Your cholesterol, so I would, so I've just had a look.

558
00:25:47,440 --> 00:25:50,200
Speaker 2: So for a ten percent reduction in cholesterol, two to

559
00:25:50,280 --> 00:25:52,720
Speaker 2: three serves of the heart active milk. So, like you said,

560
00:25:52,720 --> 00:25:54,800
Speaker 2: for someone who's having a couple of coffees a day

561
00:25:55,240 --> 00:25:57,600
Speaker 2: or serves of milk perhaps in oats in the morning.

562
00:25:57,880 --> 00:26:00,760
Speaker 2: But for ten percent reduction, again, I can probably get

563
00:26:00,760 --> 00:26:03,239
Speaker 2: that from other dietary changes. So it may be that

564
00:26:03,320 --> 00:26:05,480
Speaker 2: little add on for people who are really trying hard

565
00:26:05,560 --> 00:26:08,439
Speaker 2: and want to try everything. As it wouldn't be my

566
00:26:08,480 --> 00:26:10,440
Speaker 2: first port of call, and nor with the margarines, I

567
00:26:10,440 --> 00:26:13,360
Speaker 2: think there are better dietary strategies to reduce inflammation, get

568
00:26:13,359 --> 00:26:15,919
Speaker 2: a better fat balance, as we've alluded, to lose a

569
00:26:15,920 --> 00:26:18,080
Speaker 2: couple of kilos, and as I said, I can get

570
00:26:18,119 --> 00:26:20,080
Speaker 2: good results ten percent from that.

571
00:26:20,160 --> 00:26:23,919
Speaker 1: Myself generally definitely focus on adding a serve of healthy

572
00:26:24,080 --> 00:26:26,240
Speaker 1: fats from nuts and seeds each day, a serve of

573
00:26:26,320 --> 00:26:28,760
Speaker 1: legumes each day, and a serve of either rolled out

574
00:26:28,800 --> 00:26:31,399
Speaker 1: source and really great high fiber whole grain products each day.

575
00:26:31,400 --> 00:26:33,879
Speaker 1: If you focus on those three strategies alone, you're going

576
00:26:33,920 --> 00:26:36,560
Speaker 1: to do a lot from a dietary perspective without having

577
00:26:36,600 --> 00:26:38,600
Speaker 1: to spend a ton of money on a lot of

578
00:26:38,600 --> 00:26:41,280
Speaker 1: these more I guess, like formulated food products, which can

579
00:26:41,320 --> 00:26:43,240
Speaker 1: be really great and really helpful for the right person.

580
00:26:43,560 --> 00:26:44,960
Speaker 1: But I guess a lot of us are, you know,

581
00:26:45,000 --> 00:26:47,840
Speaker 1: on budgets these days. It's tough times with this you know,

582
00:26:47,880 --> 00:26:50,479
Speaker 1: worldwide pandemic, so we always want to present our listers

583
00:26:50,520 --> 00:26:53,720
Speaker 1: with some practical solutions which don't sort of cost the earth.

584
00:26:53,840 --> 00:26:56,000
Speaker 1: So I think that was a really helpful discussion, we

585
00:26:56,080 --> 00:26:57,160
Speaker 1: hope for a lot of people.

586
00:26:57,200 --> 00:26:59,720
Speaker 2: SUSI absolutely, And you're right, you know, looking at it

587
00:26:59,720 --> 00:27:02,199
Speaker 2: from a cholesterol perspective is a good thing to be

588
00:27:02,280 --> 00:27:05,840
Speaker 2: doing that. The simple strategies of less processed food and

589
00:27:05,920 --> 00:27:09,320
Speaker 2: more better fat balance are pretty powerful strategies on their own.

590
00:27:09,320 --> 00:27:11,800
Speaker 2: And yeah, you always get a second opinion on medication.

591
00:27:11,920 --> 00:27:14,080
Speaker 2: You want to have a calcification score on your arteries

592
00:27:14,080 --> 00:27:16,480
Speaker 2: before rushing to get medication, because there's a lot of

593
00:27:16,480 --> 00:27:19,200
Speaker 2: dietary strategies that you can also use, and if you

594
00:27:19,240 --> 00:27:22,080
Speaker 2: don't have high calcification score, you may find that that's

595
00:27:22,119 --> 00:27:24,600
Speaker 2: not warranted. So definitely get some opinions from GP or

596
00:27:24,600 --> 00:27:26,439
Speaker 2: a specialist cardiologist in that space.

597
00:27:26,640 --> 00:27:28,560
Speaker 1: And then moving on to our product review of the

598
00:27:28,560 --> 00:27:31,719
Speaker 1: week listener through our Instagram page. If you don't follow us,

599
00:27:31,720 --> 00:27:33,800
Speaker 1: please jump over and give us a follow where at

600
00:27:33,840 --> 00:27:37,000
Speaker 1: the Nutrition Couch podcast on Instagram, and we take all

601
00:27:37,000 --> 00:27:40,320
Speaker 1: of your messages regarding product reviews, listener questions, case studies,

602
00:27:40,640 --> 00:27:42,199
Speaker 1: and that's how we come up with our content for

603
00:27:42,280 --> 00:27:44,600
Speaker 1: you guys each week. And so a lovely listener has

604
00:27:44,640 --> 00:27:48,120
Speaker 1: sent in she wanted to know if the bond sooy

605
00:27:48,280 --> 00:27:51,120
Speaker 1: version of soy milk was a great choice and if

606
00:27:51,160 --> 00:27:53,320
Speaker 1: soy milk is safe to consume. So absolutely, I think

607
00:27:53,359 --> 00:27:56,200
Speaker 1: soy milk is a really wonderful healthy addition to the diet,

608
00:27:56,240 --> 00:27:59,280
Speaker 1: particularly for those that struggle to digest normal cow's milk

609
00:27:59,359 --> 00:28:01,800
Speaker 1: or perhaps want to follow more of a plant based lifestyle,

610
00:28:01,840 --> 00:28:03,720
Speaker 1: so it can be a really good option. And it's

611
00:28:03,880 --> 00:28:06,200
Speaker 1: the type of plant based milk that's the most similar

612
00:28:06,200 --> 00:28:09,520
Speaker 1: to cow's milk, so as dietitians, it's probably our top recommendation.

613
00:28:09,560 --> 00:28:11,360
Speaker 1: If someone says, well, I don't want to drink cow's milk,

614
00:28:11,400 --> 00:28:13,720
Speaker 1: or I can, or I don't tolerate it, well, soy

615
00:28:13,720 --> 00:28:15,720
Speaker 1: milk is always, probably for most of us, our top

616
00:28:15,760 --> 00:28:18,560
Speaker 1: preference because it is very high in protein and generally

617
00:28:18,560 --> 00:28:22,000
Speaker 1: fortified with enough calcium as well. So this Bonzoi version,

618
00:28:22,000 --> 00:28:23,959
Speaker 1: I know, it's very popular. A lot of the coffee

619
00:28:23,960 --> 00:28:25,520
Speaker 1: shops use it. So if you go and you order

620
00:28:25,560 --> 00:28:29,600
Speaker 1: a soy caputinea or a coffee shop, generally Bonsoi is

621
00:28:29,600 --> 00:28:31,399
Speaker 1: a brand that a lot of the Australian coffee shops

622
00:28:31,440 --> 00:28:33,919
Speaker 1: do use. And I think it's quite good. SUSI. You know,

623
00:28:34,040 --> 00:28:36,720
Speaker 1: per serve, which is two hundred and fifty milligrams or

624
00:28:36,720 --> 00:28:39,400
Speaker 1: a cup is just over one hundred calories or five

625
00:28:39,480 --> 00:28:41,520
Speaker 1: hundred and eighty kilo dules, we've got ten point three

626
00:28:41,560 --> 00:28:44,600
Speaker 1: grams of protein, six grams of total fat, less than

627
00:28:44,640 --> 00:28:47,480
Speaker 1: a gram of saturated fat, nine and a half grams

628
00:28:47,520 --> 00:28:50,440
Speaker 1: of carbohydrates, five of that coming from natural sugars, and

629
00:28:50,480 --> 00:28:52,680
Speaker 1: we've got three and a half grams of fiber. Just

630
00:28:52,760 --> 00:28:54,880
Speaker 1: quite interesting, the fiber in that based on the soybeans,

631
00:28:54,880 --> 00:28:58,600
Speaker 1: I guess, and sixty three milligrams of calcium. So this

632
00:28:58,640 --> 00:29:01,760
Speaker 1: one is actually quite low in calcium, isn't it compared

633
00:29:01,760 --> 00:29:03,240
Speaker 1: to some of the other soy milks on the market.

634
00:29:04,200 --> 00:29:06,400
Speaker 2: By way of history, a few years ago, there was

635
00:29:06,400 --> 00:29:09,240
Speaker 2: a drama with bonsoy and the iodine content. So it

636
00:29:09,320 --> 00:29:11,440
Speaker 2: was found that the kelp or the seawed they were

637
00:29:11,520 --> 00:29:14,440
Speaker 2: using for iodine, which is important for thyroid function, was

638
00:29:14,520 --> 00:29:17,080
Speaker 2: like really sky high, which is very dangerous. So that

639
00:29:17,160 --> 00:29:19,680
Speaker 2: was quite a few years back, and they've reformulated now

640
00:29:19,680 --> 00:29:22,320
Speaker 2: and are using a different source of iodine in that product.

641
00:29:22,720 --> 00:29:24,720
Speaker 2: I guess my main concern with bonso because there is

642
00:29:24,760 --> 00:29:27,000
Speaker 2: I find a bit of a bon SOI big following.

643
00:29:27,000 --> 00:29:29,840
Speaker 2: I don't want to say cult, but there's a frequent

644
00:29:29,880 --> 00:29:32,600
Speaker 2: people who are very committed to bonso for the flavor

645
00:29:32,800 --> 00:29:35,280
Speaker 2: and the taste that it gives. And you're absolutely right.

646
00:29:35,320 --> 00:29:37,560
Speaker 2: If you're looking for a nutritional profile that's most similar

647
00:29:37,640 --> 00:29:39,560
Speaker 2: to milk, soy is the way to go. But we

648
00:29:39,600 --> 00:29:41,280
Speaker 2: will also say that if you've had a history of

649
00:29:41,280 --> 00:29:43,760
Speaker 2: any hormonal cancers, you do need to be careful with soy.

650
00:29:44,000 --> 00:29:46,560
Speaker 2: So definitely speak to any of your medical professionals about that,

651
00:29:46,600 --> 00:29:50,000
Speaker 2: because sometimes it is contraindicated if you've had hormonal cancers.

652
00:29:50,120 --> 00:29:52,480
Speaker 2: But my greatest issue with Bonsoi is the calcium is

653
00:29:52,520 --> 00:29:55,080
Speaker 2: really really low. Now, there's a huge number of soy

654
00:29:55,160 --> 00:29:57,360
Speaker 2: milks out there, and most stuff fortified with calcium to

655
00:29:57,360 --> 00:30:00,280
Speaker 2: give about three hundred milligrams per served, similar to dairy milk,

656
00:30:00,680 --> 00:30:04,000
Speaker 2: but this is notoriously low at sixty three milligram. So

657
00:30:04,400 --> 00:30:06,320
Speaker 2: if this is your daily milk of choice, if you're

658
00:30:06,320 --> 00:30:08,640
Speaker 2: a big soy fan, you know your cafe uses it,

659
00:30:08,720 --> 00:30:11,040
Speaker 2: or you buy it at home for your coffee machine,

660
00:30:11,320 --> 00:30:13,600
Speaker 2: just be mindful you're getting very little calcium from it.

661
00:30:13,640 --> 00:30:16,720
Speaker 2: And that's probably my biggest issue with it. So I

662
00:30:16,760 --> 00:30:19,920
Speaker 2: think there are better nutritional varieties of soy milk out

663
00:30:19,960 --> 00:30:22,680
Speaker 2: there which have a better nutritional profile, that have vitamin

664
00:30:22,720 --> 00:30:25,960
Speaker 2: B twelve, a range of other nutrients, and particularly higher

665
00:30:26,000 --> 00:30:28,920
Speaker 2: in calcium. So just be aware if this is your

666
00:30:28,960 --> 00:30:30,960
Speaker 2: big favorite when it comes to soy milk, you're not

667
00:30:31,000 --> 00:30:32,320
Speaker 2: getting a lot of calcium from it.

668
00:30:32,520 --> 00:30:33,680
Speaker 1: I'm shocked by that, Susie.

669
00:30:33,680 --> 00:30:33,920
Speaker 2: I didn't.

670
00:30:33,960 --> 00:30:35,760
Speaker 1: As I was reading down the list of the nutritionals,

671
00:30:35,800 --> 00:30:37,520
Speaker 1: I was like, yeah, tick the box. Six blocks six

672
00:30:37,600 --> 00:30:39,480
Speaker 1: Bucks got down to calcium and I was like, oh,

673
00:30:39,560 --> 00:30:42,040
Speaker 1: is that a typo? So yeah, I'm quite shocked by that,

674
00:30:42,080 --> 00:30:43,600
Speaker 1: and I'm not sure if a lot of people out

675
00:30:43,640 --> 00:30:46,160
Speaker 1: there are aware of how low the calcium is, and

676
00:30:46,160 --> 00:30:49,080
Speaker 1: it's definitely not anywhere near what we would recommend, particularly

677
00:30:49,120 --> 00:30:51,800
Speaker 1: if you're someone who doesn't I'm assuming you're drinking soy products,

678
00:30:51,800 --> 00:30:53,520
Speaker 1: so you don't really eat a lot of other dairy products,

679
00:30:53,600 --> 00:30:55,640
Speaker 1: you really don't have a lot of calcium in that diet.

680
00:30:55,840 --> 00:30:57,720
Speaker 1: So a lot of us do use those plant based

681
00:30:57,720 --> 00:31:00,440
Speaker 1: milk alternatives for a good source of calcium, and as

682
00:31:00,480 --> 00:31:02,200
Speaker 1: you mentioned, there are other brands that are better that

683
00:31:02,240 --> 00:31:05,320
Speaker 1: are fortified with extra nutrients such as B twelve, which, again,

684
00:31:05,520 --> 00:31:07,160
Speaker 1: if you're living more of a plant based or a

685
00:31:07,240 --> 00:31:10,800
Speaker 1: vegan lifestyle, B twelve is definitely a nutrient of importance

686
00:31:10,840 --> 00:31:13,400
Speaker 1: as well. So, I mean, the nutritional panel overall is

687
00:31:13,440 --> 00:31:16,120
Speaker 1: not too bad, but really the calcium is the big

688
00:31:16,160 --> 00:31:17,800
Speaker 1: elephant in the room. There isn't it.

689
00:31:17,800 --> 00:31:21,160
Speaker 2: It is, and someone who enjoys bon SOI is very

690
00:31:21,160 --> 00:31:24,480
Speaker 2: committed to the product, which is absolutely fine, but just

691
00:31:24,520 --> 00:31:26,840
Speaker 2: be mindful that the type of calcium as well in

692
00:31:26,880 --> 00:31:29,160
Speaker 2: some of these plant based milks is not overly well absorbed,

693
00:31:29,200 --> 00:31:31,760
Speaker 2: so calcium carbonate is not as well absorbed as calcium

694
00:31:31,800 --> 00:31:35,320
Speaker 2: side trate, so again you're just not getting a direct

695
00:31:35,560 --> 00:31:38,520
Speaker 2: replication of that product. I sort of when it comes

696
00:31:38,560 --> 00:31:40,560
Speaker 2: to plant milks, encourage people to have what they like

697
00:31:40,600 --> 00:31:42,680
Speaker 2: and if they do enjoy soy, they're getting the protein

698
00:31:42,680 --> 00:31:45,920
Speaker 2: as we've spoken about, but absolutely be very mindful of

699
00:31:45,920 --> 00:31:48,479
Speaker 2: the calcium. It's an ongoing issue in Australia. I think

700
00:31:48,520 --> 00:31:50,920
Speaker 2: we're going to have a whole issue with bone health

701
00:31:50,960 --> 00:31:54,000
Speaker 2: as we've shifted towards more plant based milk. So as

702
00:31:54,040 --> 00:31:56,240
Speaker 2: I said, it is really worth making sure you're getting

703
00:31:56,240 --> 00:31:59,080
Speaker 2: your calcium from another couple of sources through the day

704
00:31:59,400 --> 00:32:02,320
Speaker 2: because this is quite insignificant. And I'll also say that

705
00:32:02,360 --> 00:32:04,680
Speaker 2: the nutritionals on pack are very different to what is

706
00:32:04,720 --> 00:32:08,000
Speaker 2: on the website, but the calcium remains quite low. So

707
00:32:08,240 --> 00:32:11,520
Speaker 2: these are rough guides of what we've seen nutritionally different

708
00:32:11,520 --> 00:32:13,440
Speaker 2: to pack to the website, which is I'm not sure

709
00:32:13,440 --> 00:32:15,600
Speaker 2: which is correct, but in both cases the calcium is

710
00:32:15,640 --> 00:32:16,440
Speaker 2: exceptionally low.

711
00:32:17,280 --> 00:32:20,000
Speaker 1: Interesting, Okay, So some good food for thought for our listeners.

712
00:32:20,440 --> 00:32:23,000
Speaker 2: It is always check the calcium and protein of your

713
00:32:23,040 --> 00:32:26,360
Speaker 2: plant based milks. All right, So our listener question of

714
00:32:26,400 --> 00:32:29,280
Speaker 2: the Weekly and is something that I feel very strongly about.

715
00:32:29,960 --> 00:32:32,120
Speaker 2: And it actually came via my social media because I

716
00:32:32,200 --> 00:32:34,720
Speaker 2: was in a supermarket and I saw these great new

717
00:32:35,120 --> 00:32:38,000
Speaker 2: gluten free krouton products that were flavored, and I thought,

718
00:32:38,040 --> 00:32:40,000
Speaker 2: oh good, because I love a salad and I love

719
00:32:40,000 --> 00:32:41,920
Speaker 2: a crunch as well. I've got a lot of gluten

720
00:32:41,960 --> 00:32:45,080
Speaker 2: free clients. And then they had all these great flavors,

721
00:32:45,120 --> 00:32:48,120
Speaker 2: Mediterranean Sultan vinegar. I was like, fantastic, I can throw

722
00:32:48,120 --> 00:32:50,360
Speaker 2: them in my salad. And then I looked on the

723
00:32:50,400 --> 00:32:54,480
Speaker 2: back and it had flavor enhancers. And not only flavor enhancers,

724
00:32:54,560 --> 00:32:57,440
Speaker 2: they had six two one, which is also MSG. Now,

725
00:32:58,280 --> 00:33:03,120
Speaker 2: we consume MSG in our food naturally, so we get

726
00:33:03,120 --> 00:33:05,480
Speaker 2: a little bit from very rich tasting foods like cheese

727
00:33:05,480 --> 00:33:08,240
Speaker 2: and tomatoes. It's not added. It occurs naturally in glutamates,

728
00:33:08,320 --> 00:33:11,200
Speaker 2: and that's why those foods taste so amazing. But the

729
00:33:11,280 --> 00:33:14,920
Speaker 2: issue is in processed foods, things like snack food very common.

730
00:33:14,960 --> 00:33:18,280
Speaker 2: Any kind of chicken or cheese flavor will generally have

731
00:33:18,480 --> 00:33:22,480
Speaker 2: MSG added in potato chips, rice crackers, two minute noodles

732
00:33:22,480 --> 00:33:25,080
Speaker 2: and these kind of This is like a bean based

733
00:33:25,200 --> 00:33:29,120
Speaker 2: product that they add these rich flavors to. Now, some

734
00:33:29,160 --> 00:33:32,360
Speaker 2: products will include natural flavors. Now you'll see it clearly labeled,

735
00:33:32,400 --> 00:33:35,080
Speaker 2: but there's still a surprising number of foods in supermarket

736
00:33:35,320 --> 00:33:38,440
Speaker 2: and particularly children's snack food that have this six to

737
00:33:38,480 --> 00:33:42,160
Speaker 2: one added MSG. Now, some people always write when I

738
00:33:42,200 --> 00:33:44,720
Speaker 2: post it, why is it so bad for us? Because,

739
00:33:44,760 --> 00:33:47,520
Speaker 2: as we say, glutamates naturally occur in foods. Anyway, why

740
00:33:47,560 --> 00:33:49,400
Speaker 2: is it so bad to have this molecule added? And

741
00:33:49,440 --> 00:33:51,400
Speaker 2: what I will say is when you have flavor and ansers,

742
00:33:51,440 --> 00:33:54,040
Speaker 2: whether it's six two one or six three five, is

743
00:33:54,080 --> 00:33:57,040
Speaker 2: that it is proven to basically light the brain up

744
00:33:57,120 --> 00:34:00,960
Speaker 2: like an intense flavor. So basically it's the brain to

745
00:34:01,040 --> 00:34:03,440
Speaker 2: seek out more of it. And that's why when you

746
00:34:03,480 --> 00:34:06,520
Speaker 2: eat corn chips that have this rich cheese flavor, or

747
00:34:06,640 --> 00:34:09,880
Speaker 2: chicken rice crackers, you can literally eat the entire packet

748
00:34:10,160 --> 00:34:13,680
Speaker 2: because this flavor enhancer, which is not as is concentrated,

749
00:34:13,719 --> 00:34:16,560
Speaker 2: so it's not in its natural form, is priming the

750
00:34:16,600 --> 00:34:18,840
Speaker 2: brain to look for more and more of this taste.

751
00:34:19,239 --> 00:34:22,640
Speaker 2: And there's a theory that it promotes over consumption. And

752
00:34:22,680 --> 00:34:26,239
Speaker 2: so whenever particularly I'm dealing with children's snack food. I'm

753
00:34:26,280 --> 00:34:29,600
Speaker 2: really insistent that it doesn't contain added MSG, which wipes

754
00:34:29,640 --> 00:34:32,000
Speaker 2: out a lot of flavored rice crackers and potato chips.

755
00:34:32,320 --> 00:34:34,440
Speaker 2: And if there is flavoring, it has to be natural,

756
00:34:34,800 --> 00:34:37,480
Speaker 2: because I believe that there is research to show at

757
00:34:37,520 --> 00:34:40,640
Speaker 2: primes over consumption of these processed snack foods, and for

758
00:34:40,680 --> 00:34:42,759
Speaker 2: some people they react quite badly their MSG in the

759
00:34:42,800 --> 00:34:45,520
Speaker 2: sense that they'll have itchy skin, they'll wake up with

760
00:34:45,600 --> 00:34:49,080
Speaker 2: quite lucid dreams. It can affect people behaviorally, and that's

761
00:34:49,120 --> 00:34:52,279
Speaker 2: been well known for many years, but specifically for kids.

762
00:34:52,280 --> 00:34:54,359
Speaker 2: I'm really anti it, and I myself will not buy

763
00:34:54,400 --> 00:34:57,640
Speaker 2: any product, whether it's a corn chip, potato chip, rice snack,

764
00:34:57,719 --> 00:35:01,960
Speaker 2: kids snack food, chicken crimpies notorious and this added MSG

765
00:35:02,440 --> 00:35:05,040
Speaker 2: because I think it's bad in terms of promoting over

766
00:35:05,080 --> 00:35:07,480
Speaker 2: consumption of this food because of that rich flavor in

767
00:35:07,520 --> 00:35:09,960
Speaker 2: the mouth. And so I'm always looking for foods that

768
00:35:10,080 --> 00:35:14,439
Speaker 2: have no added MSG or natural flavors only, So check

769
00:35:14,480 --> 00:35:17,120
Speaker 2: those labels because it's in a surprising number of foods

770
00:35:17,120 --> 00:35:19,400
Speaker 2: and a surprising number of kids snack foods.

771
00:35:19,480 --> 00:35:21,480
Speaker 1: Yeah, and I'm with you. And the other way that

772
00:35:21,600 --> 00:35:24,040
Speaker 1: MSG as marketers is as you mentioned as the flavor

773
00:35:24,080 --> 00:35:26,480
Speaker 1: enhance A six two one, So sometimes you won't see

774
00:35:26,600 --> 00:35:28,480
Speaker 1: MSG in a label. You're to see the number six

775
00:35:28,600 --> 00:35:32,000
Speaker 1: two one. And it's also called obviously monosodium or not obviously,

776
00:35:32,239 --> 00:35:34,759
Speaker 1: but the full name for it is monosodium glue tomate,

777
00:35:34,840 --> 00:35:36,799
Speaker 1: so you could see that full name written on the

778
00:35:36,880 --> 00:35:39,319
Speaker 1: label as well. So I'm like you, Susie, like, when

779
00:35:39,360 --> 00:35:42,120
Speaker 1: I actually went through the bulk of the research, it

780
00:35:42,200 --> 00:35:46,080
Speaker 1: is considered quote unquote safe from like an FDA perspective,

781
00:35:46,080 --> 00:35:48,680
Speaker 1: like particularly like did a lot of research around America,

782
00:35:48,719 --> 00:35:51,239
Speaker 1: so it's quote unquote safe. There wasn't any real, like

783
00:35:51,320 --> 00:35:55,080
Speaker 1: firm evidence that it was unhealthy for our diet as

784
00:35:55,080 --> 00:35:57,799
Speaker 1: such from a health perspective. But I'm like you, like,

785
00:35:57,840 --> 00:36:00,840
Speaker 1: it's just that sort of addiction partway, Like I remember

786
00:36:00,840 --> 00:36:03,680
Speaker 1: growing up, my mum was always like very anti MSG,

787
00:36:03,719 --> 00:36:05,279
Speaker 1: and she used to say, like, those foods are so

788
00:36:05,400 --> 00:36:08,120
Speaker 1: Moorish you can't stop yourself, And she was absolutely true.

789
00:36:08,160 --> 00:36:10,480
Speaker 1: The minute you pop up in some pringles or some

790
00:36:10,680 --> 00:36:13,120
Speaker 1: crackers or something like that with added MSG, you are

791
00:36:13,160 --> 00:36:15,400
Speaker 1: hard pressed to stop it. What a normal you know,

792
00:36:15,560 --> 00:36:18,040
Speaker 1: quote unquote portion size should be, which might be like

793
00:36:18,080 --> 00:36:21,200
Speaker 1: you know, five or six potato chips. You're very you know, well,

794
00:36:21,200 --> 00:36:23,440
Speaker 1: I'm going to polish off that whole bag because it

795
00:36:23,480 --> 00:36:25,560
Speaker 1: is so Moorish and it is so addictive. So I'm

796
00:36:25,640 --> 00:36:28,239
Speaker 1: like you, I think we over consume far too many

797
00:36:28,440 --> 00:36:31,600
Speaker 1: highly processed foods, and so the MSG just adds to

798
00:36:31,680 --> 00:36:33,680
Speaker 1: that and makes it so much easier to do so

799
00:36:33,719 --> 00:36:36,040
Speaker 1: for our kids. Like as it is a it's not

800
00:36:36,120 --> 00:36:40,280
Speaker 1: naturally occurring, as you mentioned in cheese, tomatoes, mushrooms, even seawood,

801
00:36:40,600 --> 00:36:43,239
Speaker 1: MSG can be naturally occurring, and that's absolutely fine. It

802
00:36:43,239 --> 00:36:46,600
Speaker 1: gives that beautiful what we call that savorue you mummy flavor,

803
00:36:46,640 --> 00:36:49,080
Speaker 1: and it's beautiful. It makes those foods rich and tasty.

804
00:36:49,280 --> 00:36:52,080
Speaker 1: But it's where it is added as a food additive

805
00:36:52,080 --> 00:36:54,080
Speaker 1: that I think we need to be really, really careful.

806
00:36:54,320 --> 00:36:55,919
Speaker 1: And you know, you're seeing it pop up in things

807
00:36:55,920 --> 00:36:58,920
Speaker 1: like frozen meals. We're seeing it in salad dressings and mayonnaise.

808
00:36:58,920 --> 00:37:02,080
Speaker 1: We're seeing it in stock cubes and cured meat. It's

809
00:37:02,120 --> 00:37:04,520
Speaker 1: not just our crackers and our chips that you used

810
00:37:04,560 --> 00:37:06,120
Speaker 1: to be back in the day that we're watching out

811
00:37:06,120 --> 00:37:08,399
Speaker 1: for MSG. It's in so many of our products now

812
00:37:08,440 --> 00:37:11,239
Speaker 1: as well. So I personally being honest and real here

813
00:37:11,320 --> 00:37:13,239
Speaker 1: do consume a little bit of MSG. Like one of

814
00:37:13,320 --> 00:37:15,399
Speaker 1: my sole foods is, you know, a Red Rock Deli

815
00:37:15,400 --> 00:37:17,880
Speaker 1: flavor of chips, which I know probably does have a

816
00:37:17,920 --> 00:37:19,960
Speaker 1: little bit of flavored hands is when I'm very conscious

817
00:37:20,040 --> 00:37:22,440
Speaker 1: of I guess the amount of flavored foods that I

818
00:37:22,480 --> 00:37:24,319
Speaker 1: have and the frequency of them as well.

819
00:37:24,560 --> 00:37:26,239
Speaker 2: Yeah, they've taken it out of Red Rock Deli, so

820
00:37:26,400 --> 00:37:28,240
Speaker 2: I was in Red Rock Deli for a long time.

821
00:37:28,680 --> 00:37:30,440
Speaker 2: But the good news is they've taken it out, and

822
00:37:30,480 --> 00:37:32,920
Speaker 2: I've noticed Smith's are gradually taking it out of their

823
00:37:33,000 --> 00:37:36,080
Speaker 2: cheese flavored chips as well. But I think the ones

824
00:37:36,120 --> 00:37:37,520
Speaker 2: that really stand out for me are some of the

825
00:37:37,600 --> 00:37:40,640
Speaker 2: kids individual biscuits and some of the snacks I think

826
00:37:40,880 --> 00:37:44,480
Speaker 2: that are advertised as healthy, like those bean chips. So

827
00:37:44,600 --> 00:37:46,960
Speaker 2: if you as a parent, you're thinking you're doing the

828
00:37:47,000 --> 00:37:49,319
Speaker 2: right thing by buying a legum or a bean based chip,

829
00:37:49,320 --> 00:37:51,920
Speaker 2: but as soon as you see like sour cream flavored

830
00:37:52,440 --> 00:37:56,360
Speaker 2: chicken flavored cheese flavor, often it does have that flavor enhancer.

831
00:37:56,400 --> 00:37:59,000
Speaker 2: And as a parent, I'm quite strict. I'm not strict

832
00:37:59,000 --> 00:38:00,839
Speaker 2: with everything the kids eat, but I don't like them

833
00:38:00,840 --> 00:38:03,799
Speaker 2: consuming flavor andhantser and snack food because again, as we've

834
00:38:03,840 --> 00:38:06,719
Speaker 2: said several times now, the over consumption and that need

835
00:38:06,800 --> 00:38:08,840
Speaker 2: to eat more and more of rich flavor food. So

836
00:38:09,120 --> 00:38:11,000
Speaker 2: if you scan the back and you see six two

837
00:38:11,120 --> 00:38:13,960
Speaker 2: one six three one off flavor Inhanzer, I would steer

838
00:38:14,320 --> 00:38:16,879
Speaker 2: well clear because the good news is there's a whole

839
00:38:16,960 --> 00:38:18,840
Speaker 2: range of snacks that do not have it. But I

840
00:38:18,840 --> 00:38:20,520
Speaker 2: think we need to put pressure back on our food

841
00:38:20,560 --> 00:38:22,640
Speaker 2: manufacturers that got a lot of attention in the nineties

842
00:38:22,640 --> 00:38:24,359
Speaker 2: and a lot of them took it out, and now

843
00:38:24,360 --> 00:38:25,880
Speaker 2: they've started to put it back in or in some

844
00:38:25,920 --> 00:38:28,520
Speaker 2: of those iconic brands like Chicken Crimpies, that's still there.

845
00:38:28,840 --> 00:38:30,960
Speaker 2: So I think we need to put that pressure back

846
00:38:31,000 --> 00:38:32,520
Speaker 2: on and get rid of it because it's not good

847
00:38:32,520 --> 00:38:34,840
Speaker 2: for us. It's really encouraging us to eat more of

848
00:38:34,840 --> 00:38:38,279
Speaker 2: that rich processed food, and there's better alternatives, particularly when

849
00:38:38,320 --> 00:38:40,279
Speaker 2: it comes to snack food. So I had to put

850
00:38:40,280 --> 00:38:42,600
Speaker 2: the krutons back on the shelfy and I was very

851
00:38:42,600 --> 00:38:45,680
Speaker 2: disappointed back to a boring old salad with plaining croutons.

852
00:38:46,040 --> 00:38:46,680
Speaker 2: That's a shame.

853
00:38:46,680 --> 00:38:49,480
Speaker 1: Our Paul Celiacs don't I don't get too much choice

854
00:38:49,480 --> 00:38:52,200
Speaker 1: do they know. But I agree in terms of children,

855
00:38:52,239 --> 00:38:54,200
Speaker 1: and I think there is a small amount of research

856
00:38:54,239 --> 00:38:57,560
Speaker 1: in terms of sort of behavioral issues as well with

857
00:38:57,960 --> 00:38:59,840
Speaker 1: too much or even just a little bit of flavor

858
00:38:59,840 --> 00:39:00,840
Speaker 1: and hansers as well.

859
00:39:00,719 --> 00:39:01,839
Speaker 2: If you're sensitive to it.

860
00:39:02,160 --> 00:39:05,239
Speaker 1: Yeah, exactly, so adults and children as well. Yeah, so

861
00:39:05,400 --> 00:39:07,920
Speaker 1: MSG can have some sort of you know, behavior lynks

862
00:39:07,960 --> 00:39:10,480
Speaker 1: as well. So definitely it's not just the red cordials

863
00:39:10,480 --> 00:39:12,800
Speaker 1: and the sugars. It's definitely some of the flavor enhances

864
00:39:12,800 --> 00:39:14,919
Speaker 1: as well that you want to just be very very

865
00:39:14,920 --> 00:39:15,480
Speaker 1: mindful of.

866
00:39:15,920 --> 00:39:18,160
Speaker 2: And we when we post this episode, we will also

867
00:39:18,200 --> 00:39:20,000
Speaker 2: put a picture of the back of a product which

868
00:39:20,000 --> 00:39:22,000
Speaker 2: has added MSG and circle it so you can know

869
00:39:22,040 --> 00:39:24,960
Speaker 2: what you're looking for. Specifically for the mums and dads

870
00:39:24,960 --> 00:39:26,680
Speaker 2: out there who are looking at at snacks for kids,

871
00:39:26,719 --> 00:39:27,520
Speaker 2: it's really important.

872
00:39:27,719 --> 00:39:30,560
Speaker 1: Food label reading is an important skill, but as you mentioned,

873
00:39:31,120 --> 00:39:33,080
Speaker 1: when you're looking at something that's sort of a cheese

874
00:39:33,080 --> 00:39:35,439
Speaker 1: flavor or a cheese and onion flavor, that's a big

875
00:39:35,480 --> 00:39:37,440
Speaker 1: sort of red flag to get or definitely turn the

876
00:39:37,480 --> 00:39:39,759
Speaker 1: label over, because as we said, that MSG is that

877
00:39:39,800 --> 00:39:43,439
Speaker 1: beautiful savory umami type taste which often mimics that sort

878
00:39:43,440 --> 00:39:45,719
Speaker 1: of cheese taste and a lot of crackers and biscuits,

879
00:39:45,719 --> 00:39:47,360
Speaker 1: So that's sort of a big red flag to just

880
00:39:47,440 --> 00:39:49,600
Speaker 1: quickly flip the packet over and look for either the

881
00:39:49,719 --> 00:39:52,319
Speaker 1: MSG or the numbers that we talked about, because that's

882
00:39:52,320 --> 00:39:54,440
Speaker 1: going to give you a good indication of whether or

883
00:39:54,520 --> 00:39:56,320
Speaker 1: not that product contains it. We they're not going to

884
00:39:56,320 --> 00:39:59,160
Speaker 1: splash it across the front saying containing MSG. Theyre going

885
00:39:59,160 --> 00:40:01,239
Speaker 1: to advertise it out. You're really gonna have to do

886
00:40:01,280 --> 00:40:04,759
Speaker 1: your detective looking and look at the nutrition label for.

887
00:40:04,680 --> 00:40:05,560
Speaker 2: That one hundred percent.

888
00:40:05,960 --> 00:40:08,160
Speaker 1: So, Susie, that brings us to the end of another

889
00:40:08,200 --> 00:40:11,000
Speaker 1: episode of The Nutrition Couch. I cannot believe we're over

890
00:40:11,040 --> 00:40:14,200
Speaker 1: twenty episodes now. We're so grateful for your support. Guys.

891
00:40:14,200 --> 00:40:17,000
Speaker 1: Thank you so much for all the positive reviews that

892
00:40:17,040 --> 00:40:19,640
Speaker 1: you've left us in the Purple Apple Podcasts app We

893
00:40:19,760 --> 00:40:21,920
Speaker 1: love reading them, so if you haven't already, please take

894
00:40:21,920 --> 00:40:23,480
Speaker 1: a minute out of your day to leave us a

895
00:40:23,520 --> 00:40:26,520
Speaker 1: positive review, and don't forget to subscribe to the podcast.

896
00:40:26,560 --> 00:40:29,319
Speaker 1: We drop new episodes every Sunday morning, and the more

897
00:40:29,360 --> 00:40:31,720
Speaker 1: feedback we get, the more positive reviews we get, Susie,

898
00:40:31,800 --> 00:40:34,080
Speaker 1: we may even consider doing two episodes a week. I

899
00:40:34,120 --> 00:40:35,840
Speaker 1: know we've had a lot of people asking us for

900
00:40:35,960 --> 00:40:38,279
Speaker 1: more because you guys a getting so much value out

901
00:40:38,320 --> 00:40:41,120
Speaker 1: of the podcast, which we love, We absolutely love, so

902
00:40:41,239 --> 00:40:42,960
Speaker 1: if you want more, you have to write in and

903
00:40:43,000 --> 00:40:44,880
Speaker 1: you have to let us know and leave us a

904
00:40:44,920 --> 00:40:47,200
Speaker 1: review to let us know that. So don't forget to

905
00:40:47,200 --> 00:40:49,880
Speaker 1: follow our Instagram and Facebook pages. We're at the Nutrition

906
00:40:50,000 --> 00:40:52,640
Speaker 1: Couch podcast and we will catch you guys in next

907
00:40:52,680 --> 00:40:53,320
Speaker 1: week's episode.

908
00:40:53,360 --> 00:41:05,040
Speaker 2: See you next week. The Bus Backpack to be Strong