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Speaker 1: Whether you are a woman in your twenties, thirties, forties,

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Speaker 1: or beyond, chances are you have blamed your hormones for

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Speaker 1: something at some point, whether it's mood swings, low energy,

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Speaker 1: weight gain, just some of the signs and symptoms that

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Speaker 1: we commonly blame our hormones for. But on today's episode

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Speaker 1: of The Nutrition Couch, we thought it was time we

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Speaker 1: deep dived into some of these hormones and specifically took

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Speaker 1: a closer look at the ones we need to pay

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Speaker 1: attention to when it comes to body composition, metabolic health

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Speaker 1: and our weight.

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Speaker 2: Hi.

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Speaker 3: I'm Susie Burrow and Emily and Would and.

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Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition as well as

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Speaker 1: all things hormones. We have some exciting data about the

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Speaker 1: role diet can potentially pay in the development of bowel

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Speaker 1: cancer and in particular the rapid growth of number of

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Speaker 1: people who have bow cancer at a young age. We

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Speaker 1: found a quick chicken option that has some pretty good

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Speaker 1: nutritionals from the supermarket, and our listener question is all

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Speaker 1: about wine and fat loss, so leanne I think we

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Speaker 1: specifically work with women in our practices, and we often

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Speaker 1: are talking about hormones, and of course talking about women

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Speaker 1: through their fertility years and then their perimenopausal years and

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Speaker 1: even weight gain. We're constantly throwing that word hormones around,

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Speaker 1: and I thought it was probably time to take a

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Speaker 1: little bit of a deep dive into hormones, because there's

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Speaker 1: thousands and thousands of hormones in the human body, but

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Speaker 1: there's actually only a small handful of hormones that are

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Speaker 1: really directly associated with weight and body composition and metabolic health.

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Speaker 1: And I think sometimes because not everyone's medically trained or

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Speaker 1: has a strong understanding of even the reproductive system or

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Speaker 1: hormones in general, it can be really easy to be

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Speaker 1: sort of scared off by this.

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Speaker 3: Whole world of hormones.

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Speaker 1: But really, when we're talking about hormones, even though that

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Speaker 1: covers things like our thyroid hormones that regulate metabolic rate,

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Speaker 1: and progesterone and estrogen and testosterone and a whole lot

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Speaker 1: of different hormones in the body, really in the work

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Speaker 1: that we do, even if we might talk about hormones theoretically,

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Speaker 1: So for example, we've in the past talked about a

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Speaker 1: hormone called leptin, which is involved in appetite regulation in

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Speaker 1: the body. Specifically, we are only really working with a

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Speaker 1: couple of key hormones when it comes to weight. So

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Speaker 1: if I were sort of summarizing hormone issues, there's the

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Speaker 1: hormones that are involved in say reproduction and moving through

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Speaker 1: perimenopause and menopause, and that's the balance of estrogen, progesterone, testosterone.

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Speaker 3: But even then, it really is just the.

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Speaker 1: Change in estrogen levels that have a really profound effect

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Speaker 1: on body composition and health. And in the case of weight,

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Speaker 1: really we're talking primarily about the hormone insulin. Now, insulin

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Speaker 1: is the central regulator of glucose and fat metabolism in

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Speaker 1: the body. So whilst you may have a client who

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Speaker 1: presents with thyroid hormone dysfunction, that for me is kind

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Speaker 1: of in a bit of a category to the side,

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Speaker 1: very specific.

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Speaker 3: To hormonal dysfunction.

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Speaker 1: It's not like we've got all these random hormones going

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Speaker 1: haywire all the time. It really is those key dominant

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Speaker 1: ones that have really pronounced effects across weight in particular

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Speaker 1: and even mood. So I had just recently written an

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Speaker 1: article on menopause and perimenopause, and it just reminded me

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Speaker 1: that I think there is a lot of confusion about hormones,

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Speaker 1: and I was hoping today we could sort of make

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Speaker 1: it a lot clearer for our ladies listening, particularly in

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Speaker 1: terms of if there is weight issues or you think

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Speaker 1: that your weight is being blamed on something else, or

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Speaker 1: even moving through your forties and fifties and wondering if

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Speaker 1: your hormones are pausing your drama. So let's first of

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Speaker 1: all take a look at estrogen, because I know a

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Speaker 1: lot of our listeners are particularly interested in that. Now,

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Speaker 1: estrogen can be relevant when you are trying to conceive,

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Speaker 1: because of course estrogen is one of the key regulators

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Speaker 1: of the menstrual cycle, but particularly the decline in estrogen

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Speaker 1: as all of us move through our forties and fifties

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Speaker 1: is probably the most pronounced change metabolically for women in

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Speaker 1: their lifespan. And the reason is that each sytrogen has

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Speaker 1: this huge impact over all of our body systems. So

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Speaker 1: it's not just a reproductive system, but its impacts in

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Speaker 1: our circadian rhythm control, it impacts where we lay fat

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Speaker 1: down in the body, and it's a very protective hormone.

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Speaker 1: So now when we're in sort of a normal the

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Speaker 1: reproductive years, say between you know, teenage years to your

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Speaker 1: sort of mid to late forties, estrogen is always working

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Speaker 1: to give us our sort of female attributes.

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Speaker 3: It makes you more emotional.

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Speaker 1: Which is why people might complain of PMS type symptoms

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Speaker 1: around that time of the month. From a weight perspective,

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Speaker 1: what it does stops weight depositing around that middle area.

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Speaker 1: And that is because when we're in our reproductive years,

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Speaker 1: estrogen is trying to make sure that a woman is

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Speaker 1: ready to conceive have a baby, and it will redistribute

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Speaker 1: weight around the thighs and the hips compared to the stomach.

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Speaker 1: And that is basically why when you notice that you

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Speaker 1: start to put weight on around the middle when you

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Speaker 1: never I ever have before, that is the first sign

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Speaker 1: your estrogen is likely to be dropping. Now, just park

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Speaker 1: that for a minute, because it can also be indicative

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Speaker 1: of insulin not behaving itself.

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Speaker 3: So we'll come back to that in a minute.

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Speaker 1: But if you are someone who has got no other

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Speaker 1: signs of hormonial dysfunction in sense of you're feeling pretty good,

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Speaker 1: but you know you're sort of perhaps starting to miss periods,

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Speaker 1: you're going through the perimenopause or years, and all of

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Speaker 1: a sudden you've got thickening around the waiste. So that

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Speaker 1: means your waiste maybe within the seventies, now it's eighties,

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Speaker 1: now it's nineties. That is perhaps the number one indicator

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Speaker 1: that you are in perimenopause, even if you haven't noticed

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Speaker 1: a change in your menstrual cycle.

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Speaker 3: And it really.

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Speaker 1: Requires a lot of proactive action to prevent that happening

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Speaker 1: because every cell in your body is impacted by the

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Speaker 1: effect of estrogen, and as such, as your levels drop,

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Speaker 1: it's going to affect all of the systems in the body.

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Speaker 1: And that's why it's such a big time in a

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Speaker 1: woman's life, and to be aware of it. If you're

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Speaker 1: listening and you're in your late thirties or early forties,

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Speaker 1: thinking ahead, the minute you notice that thickening is going on,

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Speaker 1: that is a key sign it's time to change your

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Speaker 1: diet because those proactive changes diety are going to prevent

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Speaker 1: a lot of those natural changes in the body. You're

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Speaker 1: basically trying to outsmart the human body, and that's pretty

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Speaker 1: tricky because it's pretty smart in general. So these changes

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Speaker 1: hormonely are normal. But if we want to keep on

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Speaker 1: top of it. It's going to require some pretty proactive action.

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Speaker 3: Now.

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Speaker 1: The other thing to know about estrogen levels dropping is

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Speaker 1: that's the thing that's going to have an impact on

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Speaker 1: your sleep because it impacts the hypothalamus, which gets all

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Speaker 1: confused about timing, and that's why perimenopausal and menopausal women

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Speaker 1: will wake up all the time, and that of course

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Speaker 1: makes you feel terrible, so you're tired, then you're more

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Speaker 1: likely to eat in the day. So it's all very

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Speaker 1: closely related. So that is why we really now strongly

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Speaker 1: encourage women to pay attention to their estrogen levels over

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Speaker 1: time because what we observe very similar to the case

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Speaker 1: in which people with glucose issues, and we spoke about

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Speaker 1: this an episode or two ago, doctors will often only

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Speaker 1: action glucose levels when they're at a really high level

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Speaker 1: and you're almost at diabetes. But in terms of proactive

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Speaker 1: health and positive aging, as soon as we notice that

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Speaker 1: those estrogen levels are starting to reduce, and it may

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Speaker 1: be as young as mid thirties maybe mid forties, is

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Speaker 1: that you can start to proactively manage that potentially and

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Speaker 1: discuss a hormone replacement therapy or at least discuss the

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Speaker 1: options with your doctor. Because when it comes to preserving

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Speaker 1: what we call metabolic health, which is how well your

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Speaker 1: cells are functioning and our body composition, so your body

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Speaker 1: remains in that female shape where you go in at

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Speaker 1: the waist as opposed to becoming quite thick set, more

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Speaker 1: apple shape, it is going to require that proactive management.

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Speaker 1: And when your estrogen is so low that your periods

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Speaker 1: have stopped and you're in menopause, it's too late to

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Speaker 1: have that proactive action. You want to be on top

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Speaker 1: of it early, and so you basically extend the period

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Speaker 1: in which your body has access to estrogen.

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Speaker 3: Because whilst, of course.

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Speaker 1: Many of us are listening because we don't like to

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Speaker 1: put weight on, and particularly we don't like to have

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Speaker 1: that thickening around the waist because it's not doesn't feel

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Speaker 1: overly feminine, and it's not a body shape that fits

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Speaker 1: with our clothes. We just, let's be honest, don't like it.

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Speaker 1: It also affects all the cell health because our cells

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Speaker 1: start to become more inflamed when we don't have the

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Speaker 1: protection of effective estrogen, and we become at such high

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Speaker 1: risk of a number of lifestyle diseases that we were

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Speaker 1: previously protected against, and hence it's just important for our

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Speaker 1: heart health, for our digestive health, because I've seen menopause

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Speaker 1: and perimenopause described as a chronic state of inflammation, and

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Speaker 1: I think when we start to think of it as

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Speaker 1: is normal and the goal is to prevent that and

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Speaker 1: manage it proactively, it makes a lot more sense for

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Speaker 1: us to take a lot more interest in those hormone

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Speaker 1: levels a lot earlier. So a lot of this work

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Speaker 1: actually is being done by a brilliant gynecologist online.

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Speaker 3: You've probably heard of.

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Speaker 1: Her name is doctor Mary Claire Harber. She's just written

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Speaker 1: a book called The New Menopause, and she is one

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Speaker 1: of the very few medical professionals talking about proactively being

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Speaker 1: on top of perimenopause and menopausal symptoms. And if you're

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Speaker 1: interested in sort of noticing that you're thickening, you know

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Speaker 1: that you're not feeling as well, you get your blood

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Speaker 1: tests back and strolls a lot higher than it used

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Speaker 1: to be, your estrogen's on the way down. It's really

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Speaker 1: worth having a deep dive into that and making sure

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Speaker 1: that your medical professional is really proactive when it comes

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Speaker 1: to estrogen. What I would call management and preventative health

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Speaker 1: for women in their forties and fifties.

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Speaker 2: And there is so much we can do from the

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Speaker 2: medical side of things as well, but also so much

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Speaker 2: we can do from what we would call like a

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Speaker 2: holistic wellness perspective as well, So you know, booking with

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Speaker 2: a dietitian who has experienced in this era, because there

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Speaker 2: is so much that we can actually do from a

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Speaker 2: nutrition and a lifestyle perspective as well to help manage

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Speaker 2: even a lot of just the symptoms, like a lot

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Speaker 2: of women will get hot flushes, as Susie mentioned, you'll

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Speaker 2: get additional you know, fat depositing around your waist area,

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Speaker 2: which may mean that some of your closing doesn't fit.

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Speaker 2: As well, you may see rises in things like your

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Speaker 2: cholesterol levels, which you know previously used to be really

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Speaker 2: good and healthy. So there's actually so much we can

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Speaker 2: do firstly from a nutrition perspective, but secondly also from

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Speaker 2: a lifestyle perspective as well, even helping you regulate things

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Speaker 2: like stress and glucose levels and cholesterol levels as well.

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Speaker 2: Day So certainly a lot that we can do, and

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Speaker 2: it's really that focus on the holistic healthcare team, working

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Speaker 2: in combination with your team, where you might be seeing

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Speaker 2: your doctor and also a dietician also so you know,

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Speaker 2: and also an exercise physiologists or something like that to

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Speaker 2: write you a great program because we know when some

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Speaker 2: of our hormones are changing that also can impact things

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Speaker 2: like our bone manual density, our steoporosis risks. So strength

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Speaker 2: or resistance based training is particularly important for this sort

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Speaker 2: of age group of women, and it's not something that

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Speaker 2: we really talked about that much even five or ten

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Speaker 2: years ago, but we do know there's this hyper focus

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Speaker 2: now on resistance or strength training for I would say

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Speaker 2: all women, but particularly as you get you know, mid

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Speaker 2: forties into your fifties, because it is such a key

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Speaker 2: area and tying things in with that, like your calcium

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Speaker 2: consumption for example, your calcium requirements increase in those later

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Speaker 2: years as well. So really a lot that we.

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Speaker 3: Can do from a nutrition and a lifestyle perspective.

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Speaker 2: So if you haven't had a bit of a chat

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Speaker 2: to your team where you don't really have a team

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Speaker 2: around you to support you in this area, it's a

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Speaker 2: good we had to just kind of, you know, seek

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Speaker 2: out a little bit more sort of personalized advice at

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Speaker 2: this time of your life.

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Speaker 1: And then the other one, I wanted to specifically talk

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Speaker 1: about was insulin.

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Speaker 3: Now.

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Speaker 1: I have a core interest in insulin and have done

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Speaker 1: for many years because insulin resistance is basically a sign

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Speaker 1: of very early onset of diabetes, and my personal belief

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Speaker 1: is if we targeted a prevention of insulin resistance or

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Speaker 1: management of insulin resistance, we would literally reverse many people's

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Speaker 1: propensity to develop Type two rather than waiting until glucose

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Speaker 1: is abnormal. So I won't spend a lot of time

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Speaker 1: because of course, we do have an online webinar Hack

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Speaker 1: Your Hormones.

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Speaker 3: Which deep dives all of this area.

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Speaker 1: But just in terms of discussing the difference between estrogen

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Speaker 1: and then insulin, insulin is, as I said earlier, the

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Speaker 1: key hormone that regulates gluecose and fat metabolism in the body.

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Speaker 1: So the reason that some people may find that no

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Speaker 1: matter how healthy they eat and how much exercise they do,

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Speaker 1: they seem to be unable to lose weight, it is

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Speaker 1: often then indicative of insulin as a hormone not functioning

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Speaker 1: as optimally as because in what we would describe as

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Speaker 1: a normal physiology, someone who doesn't have hormonal dysfunction or

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Speaker 1: gluecose dysfunction our calorie. If we had a calorie deficit,

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Speaker 1: we would then lose weight, you know, and we would

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Speaker 1: lose roughly half a kilo or killer a week. So

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Speaker 1: when Leanne and I see ladies who we know it

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Speaker 1: in a calorie deficit, and we know a fairly diet

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Speaker 1: compliant and yet they're just stuck, nothing shifting. And then

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Speaker 1: we take a look at their body composition and their

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Speaker 1: waste measurements over ninety one hundred centimeters. They're not perimenopausal.

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Speaker 1: They perhaps have a family history of diabetes. We know

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Speaker 1: that they've probably got insulin resistance, and that means that

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Speaker 1: their insulin levels are naturally unable to manage their glucose load. Now,

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Speaker 1: generally it's got a genetic predisposition, and then lifestyle factors

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Speaker 1: including stress, may induce that resistance. So they may suddenly

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Speaker 1: have become more sedentary, or they may be eating a

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Speaker 1: high carb diet, or they may have had some stress

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Speaker 1: in their life and all of a sudden, this hormonal

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Speaker 1: dysfunction kicks off, and the higher the insulin levels, it

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Speaker 1: basically blocks fat metabolism. And that's why they may describe

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Speaker 1: eating very well and exercising and not losing weight, and

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Speaker 1: I've got a client at the moment in a similar situation.

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Speaker 1: She's los quite a lot of weight, but it seems

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Speaker 1: to just be blocked. And the question is now, are

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Speaker 1: we going to be able to work through it with

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Speaker 1: diet exercise or is she going to need the help

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Speaker 1: of medication. And indeed, this is what the latest medications

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Speaker 1: in the weight loss area, the we Go v the

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Speaker 1: Osenpeek are doing. They basically work on insulin action and

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Speaker 1: that is why they're revolutionary when it comes to diabetes

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Speaker 1: prevention and weight loss because they're targeting the hormonal dysfunction

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Speaker 1: that is causing the block in fat loss for those

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Speaker 1: who are diet compliant. So for that group, it's very

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Speaker 1: different to whilst you may have a woman who is

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Speaker 1: also perimenopausal MENOPAUSEU who's got low estrogen and then also

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Speaker 1: high insulin. There is a key difference because one is

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Speaker 1: a naturally occurring decline that we're trying to proactively drag

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Speaker 1: out so we get the beneficial effects of estrogen, whereas

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Speaker 1: insulin resistance is a clinical condition that needs management from

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Speaker 1: both a lifestyle and medical perspective. So the key differences

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Speaker 1: are if you're already eating pretty well. You can't seem

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Speaker 1: to lose weight, your waste measurement has always been high,

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Speaker 1: and you've got a family history of type two diabetes.

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Speaker 1: That's what it's time to start to take a closer

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Speaker 1: look at your insulin and really target insulin as a

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Speaker 1: management and that's where we may look at some of

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Speaker 1: those newer medications to manage it. So I just thought

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Speaker 1: it was good to have that conversation. When we talk

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Speaker 1: about hormones, they're sort of the two areas we're looking at.

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Speaker 1: We're looking at the general shift in physiology for women

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Speaker 1: in their forties and fifties, and then there's also the

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Speaker 1: group who may have a clinical presentation and be you know,

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Speaker 1: I've got you know, sixteen twenty year old girls who

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Speaker 1: have got insulin resistance usually always have family history, but

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Speaker 1: a really disproportionate amount of weight around the middle. And

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Speaker 1: I'm not talking five kilos overweight, and that's probably another

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Speaker 1: good example. And people who are going through perimenopause and

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Speaker 1: menopausal changes are often five to ten kilos from where

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Speaker 1: they want to be. They're just gradually crept up over time.

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Speaker 1: They're not obese, they're not morbidly obese insulin resistant will

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Speaker 1: often be a lot more weight than that. It's often

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Speaker 1: ten twenty thirty kilos because inchulin drives that ability to

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Speaker 1: store that amount of weight. So that's another marker of

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Speaker 1: the difference in hormone dysfunction that we may be looking

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Speaker 1: for when we're working with our women.

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Speaker 2: Yeah. Absolutely couldn't agree more. All right, So we see

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Speaker 2: changing track now a little bit. We are going to

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Speaker 2: talk about some bow cancer research because it is an

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Speaker 2: incredibly important area. It has great links back to gut healths,

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Speaker 2: which I love, and scarily the rates of bow cancer

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Speaker 2: on the rise worldwide and in particular in young people.

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Speaker 2: So there was some great new research to this week.

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Speaker 2: I think this week at some stage just stay Yeah.

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Speaker 2: Last week, YEP at one of the world's largest cancer conferences,

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Speaker 2: which is amazing, and researchers really feel that they're at

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Speaker 2: least a step closer to really identifying what is the

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Speaker 2: cause of colon cancer. So I think we've known for

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Speaker 2: some time now, and more research is coming out to

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Speaker 2: confirm this. But it's that combination of eating too much sugar,

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Speaker 2: not enough fiber, and also to highly processed food. So

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Speaker 2: really the ultra processed food that we talked about and

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Speaker 2: Susie know I had a great conversation on last week's

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Speaker 2: episode about the difference between process foods versus ultra process foods,

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Speaker 2: so too much sugar, not enough fiber, and too much

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Speaker 2: ultra process foods. Researchers think that link together tends to

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Speaker 2: produce bacteria that actually speeds up the aging of people's cells.

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Speaker 2: So when this aging is sped up in the cellular

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Speaker 2: sort of makeup, it makes people more susceptible to mutations

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Speaker 2: and damages within those cells, and that can lead to cancer.

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Speaker 3: And then when they.

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Speaker 2: Do have some of those cancer cells developing, it also

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Speaker 2: limits the body's ability to fight off the growth of

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Speaker 2: these tumor cells and they can you know, spread into

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Speaker 2: different areas as well. So that's what they think is

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Speaker 2: kind of the link nutrition wise and the developments of cancer.

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Speaker 2: But what some of the other new findings are that

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Speaker 2: doctors are really trying to identify why is it that

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Speaker 2: a lot more young people are developing about cancer as well,

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Speaker 2: in particular, like it's been a rapid rise, and we

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Speaker 2: think that has something to do with our modern diets,

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Speaker 2: our new sedentary lifestyles. You know, we're drinking far more

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Speaker 2: than say, our great grandparents ever used to. But what

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Speaker 2: research have really been able to identify in the case

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Speaker 2: of younger what they call young onset colorectal cancers, twenty

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Speaker 2: percent of these cases are essentially inherited or genetic from,

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Speaker 2: you know, their parents. The other eighty percent of the cases,

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Speaker 2: they're very poorly understood. There's been a lot of money

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Speaker 2: and research and funding sort of try to focus on

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Speaker 2: why these younger people developing boocancers and they just don't

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Speaker 2: quite know. But what they do sort of think, and

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Speaker 2: a lot of the research is sort of focused on,

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Speaker 2: is that the gut microbes are creating inflammation in some

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Speaker 2: sort of this inflammation is leading to that accelerated aging

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Speaker 2: like we talked about in that cellular process. So the

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Speaker 2: low fiber diets and the ultraprocessed foods tend to throw

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Speaker 2: off the balance and the gut microbiome, and this process

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Speaker 2: is sort of known as intestinal dispiosis.

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Speaker 3: When you've got a dys biosis.

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Speaker 2: Of your gut microbiota, this then kind of creates like

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Speaker 2: a cascade of events. And for reference, we know that

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Speaker 2: Australians do not eat anywhere near enough fiber ninety to

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Speaker 2: ninety five percent of us do not eat enough fiber.

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Speaker 2: The recommendations in Australia are for women twenty five grams

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Speaker 2: of fiber a day and for men thirty grams of

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Speaker 2: fiber a day. But honestly, Susie, for my healthy ladies,

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Speaker 2: I want them thirty grams plus.

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Speaker 3: I don't really understand. Was it was thirty for everyone?

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Speaker 3: Isn't it thirty for both?

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Speaker 2: I'm sure look that up while i'mchatting, But yeah, anyway, So,

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Speaker 2: but the Americans are very much the same as well,

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Speaker 2: and this research study was based on Americans and most

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Speaker 2: of them it's you know, ninety ninety five percent of

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Speaker 2: Americans don't get enough fiber either.

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Speaker 3: So on average, the average.

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Speaker 2: Person is getting between about ten to fifteen grams of fiber.

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Speaker 2: We need to be doubling that, if not more so. So.

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Speaker 2: That link plus too much sugar plus too much ultra

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Speaker 2: processed foods is driving these changes in our gut you know, microbiome. Now,

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Speaker 2: there was the second part of this new research presented,

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Speaker 2: which really focused on why they think that a lot

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Speaker 2: of younger people males in particular, maybe also developing colorectal

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Speaker 2: cancer and it has a link back to energy drinks,

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Speaker 2: which I thought was really quite you know, quite novel,

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Speaker 2: wasn't it, Susie. So the bacteria uses what's called tourine,

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Speaker 2: which is an essential ameanor aset and a subprimary energy

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Speaker 2: source as well. And energy drinks are one of the

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Speaker 2: largest dietary sources of turine in the contemporary diet, so

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Speaker 2: six to sixteen times the normal daily intake which you'd

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Speaker 2: find in energy drinks. So the researchers of this new study,

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Speaker 2: it's not quite completed yet, but they're hypothesizing that these

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Speaker 2: high touring levels found in energy drinks actually exacerbate the

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Speaker 2: bow cancer risk because it then fuels and promotes the

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Speaker 2: growth of this negative bacteria and also metabolic activities. And

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Speaker 2: then what's already present is called this H two s

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Speaker 2: producing bacteria, and this bacteria is contributing to the rise

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Speaker 2: of early onset colorectal cancer. So the research did a

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Speaker 2: little bit of a sort of a study in terms

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Speaker 2: of adults, so younger adults age between eighteen to twenty nine,

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Speaker 2: and thirty two percent of those people in that age

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Speaker 2: group were consuming energy drinks regularly. So energy drinks worldwide

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Speaker 2: are the second most popular quote unquote dietary supplement among

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Speaker 2: adults in that younger age group behind multi vitamins.

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Speaker 3: So thirty two percent. That's a huge number.

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Speaker 2: So every you know, for every sort of couple of

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Speaker 2: people that you come across, some of them are regularly

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Speaker 2: consuming energy drinks. And if this research paper proves to

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Speaker 2: be the results like they say it is, it could

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Speaker 2: be a really I guess, key area that we can

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Speaker 2: really make suggestions for our clients as or for our clients'

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Speaker 2: children even to very much be careful of energy drinks.

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Speaker 2: And I remember when we were building our house last year,

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Speaker 2: a lot of the builders on our house didn't drink

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Speaker 2: coffee because we'd alway say hey, we're going to do

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Speaker 2: a coffee run, can we bring you back a coffee?

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Speaker 2: And I think only really one guy on site out

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Speaker 2: of the you know, quite a few of them didn't

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Speaker 2: really drink coffee, but a lot of them were drinking

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Speaker 2: a lot of energy drinks just to get that hit

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Speaker 2: of caffeine and sugar and in the morning to help

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Speaker 2: them get through their date. Obviously, they have a very

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Speaker 2: labor intensive job, they need that energy hit. But I

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Speaker 2: really do think that this new research that's coming out

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Speaker 2: particularly with its links back to bour cancer, can be

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Speaker 2: a really exciting era in something that we can affect

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Speaker 2: some real positive change in our clients as well.

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Speaker 1: First of all, you're right, it is twenty five for

438
00:20:58,359 --> 00:21:00,159
Speaker 1: women and are thirty for men. I've only ever heard

439
00:21:00,200 --> 00:21:02,040
Speaker 1: it ever talked about thirty.

440
00:21:02,480 --> 00:21:04,359
Speaker 2: It should be thirty. It really should be thirty. But

441
00:21:04,480 --> 00:21:06,200
Speaker 2: I don't understand why it's twenty five for women. I

442
00:21:06,200 --> 00:21:07,840
Speaker 2: always say to my ladies, I want you at thirty

443
00:21:07,840 --> 00:21:08,400
Speaker 2: grams are over.

444
00:21:08,720 --> 00:21:11,479
Speaker 1: Yeah, But I think what we should talk about is

445
00:21:11,560 --> 00:21:13,400
Speaker 1: you have to be pretty focused to get that much.

446
00:21:13,520 --> 00:21:15,439
Speaker 1: So for example, if you start the day with a

447
00:21:15,440 --> 00:21:18,440
Speaker 1: coffee and a sour dough from the cafe, and then say,

448
00:21:18,480 --> 00:21:22,040
Speaker 1: grab sushi fa lanche or even rice paper rolls or

449
00:21:22,080 --> 00:21:25,119
Speaker 1: a sandwich away from the home, or a wrap maybe

450
00:21:25,119 --> 00:21:27,400
Speaker 1: with a bit of salad, and then don't have any

451
00:21:27,480 --> 00:21:28,800
Speaker 1: much fruit in the day because you're trying to keep

452
00:21:28,800 --> 00:21:32,000
Speaker 1: your carbs down, like you are sort of way sure

453
00:21:32,040 --> 00:21:34,200
Speaker 1: you'd be lucky, should get ten grams of fiber that day,

454
00:21:34,440 --> 00:21:36,720
Speaker 1: like lucky, Like you really have to have one or

455
00:21:36,720 --> 00:21:39,280
Speaker 1: two pieces of fruit, two or three cups of veggies

456
00:21:39,280 --> 00:21:42,879
Speaker 1: twice a day, and any carbohydrate that goes in bread

457
00:21:43,040 --> 00:21:45,760
Speaker 1: cereal has to be whole grain. So plenty of busy

458
00:21:45,800 --> 00:21:47,600
Speaker 1: people who pick up food away from the home, there's

459
00:21:47,640 --> 00:21:50,359
Speaker 1: nowhere they're not not getting anywhere near enough. And I

460
00:21:50,400 --> 00:21:52,800
Speaker 1: know I've told this story before on the potty, but

461
00:21:52,880 --> 00:21:55,639
Speaker 1: I think it is really important topic. But both of

462
00:21:55,640 --> 00:21:58,320
Speaker 1: my parents have had boo cancer. And when I had

463
00:21:58,359 --> 00:22:01,719
Speaker 1: originally spoke to the surgeon ten years ago about you know, diet,

464
00:22:01,760 --> 00:22:02,520
Speaker 1: he was like to.

465
00:22:02,480 --> 00:22:04,719
Speaker 3: Me, Oh, no, it's not diet.

466
00:22:04,800 --> 00:22:06,800
Speaker 1: And then when my mum came back ten years later

467
00:22:06,840 --> 00:22:08,400
Speaker 1: with the same cancer, he was like, oh, it has

468
00:22:08,440 --> 00:22:11,040
Speaker 1: to be diet because they can't. Our genes don't change

469
00:22:11,040 --> 00:22:13,440
Speaker 1: that quickly, so it has to be lifestyle effect. So

470
00:22:13,520 --> 00:22:16,000
Speaker 1: hence this research I thought was just so fascinating because

471
00:22:16,040 --> 00:22:19,880
Speaker 1: people we know, like the gorgeous psychologists from Maths Smell Shillings,

472
00:22:19,920 --> 00:22:22,240
Speaker 1: got bow cancer. And I think the other thing we

473
00:22:22,240 --> 00:22:24,080
Speaker 1: want our listeners to know is that in many of

474
00:22:24,119 --> 00:22:26,959
Speaker 1: these terrible cases that we're hearing, these young people and

475
00:22:27,240 --> 00:22:29,439
Speaker 1: the biggest rise is in fifteen to twenty four year

476
00:22:29,440 --> 00:22:32,159
Speaker 1: old adults. It's just so alarming is that they go

477
00:22:32,240 --> 00:22:34,639
Speaker 1: to the doctor with symptoms and they just get fobbed

478
00:22:34,680 --> 00:22:37,120
Speaker 1: off the doctor's like irrit will bowl, or you're too

479
00:22:37,160 --> 00:22:39,280
Speaker 1: young for bow cancer. So I think we want our

480
00:22:39,320 --> 00:22:41,800
Speaker 1: message today to be lean. If you have any change

481
00:22:41,800 --> 00:22:44,520
Speaker 1: in bow habits, if your iron is low, that can

482
00:22:44,560 --> 00:22:47,679
Speaker 1: be another key marker that you're at risk, or keep

483
00:22:47,800 --> 00:22:50,920
Speaker 1: checking it out. And if you're over fifty or forty five,

484
00:22:50,920 --> 00:22:53,720
Speaker 1: as they're changing it, to get the free bow cancer

485
00:22:53,760 --> 00:22:56,919
Speaker 1: screening kit where you test yourself, because this is a

486
00:22:56,960 --> 00:22:59,480
Speaker 1: real issue and often what the surgeon had also said

487
00:22:59,520 --> 00:23:02,160
Speaker 1: to me is that they're not catching it till later

488
00:23:02,240 --> 00:23:04,560
Speaker 1: in young people where at stage three and four, whereas

489
00:23:04,560 --> 00:23:06,359
Speaker 1: like my mum and dud were stage one they didn't

490
00:23:06,359 --> 00:23:09,800
Speaker 1: even require any further treatment, but they're not catching it

491
00:23:09,840 --> 00:23:11,879
Speaker 1: to stage three and four and these people are losing

492
00:23:11,880 --> 00:23:15,120
Speaker 1: their lives because it's much harder to contain. So any

493
00:23:15,200 --> 00:23:17,119
Speaker 1: change in bow habit where you're going to the toilet

494
00:23:17,119 --> 00:23:21,840
Speaker 1: more regularly, constipated unexplained gut discomfort after eating, just don't

495
00:23:21,880 --> 00:23:24,720
Speaker 1: ignore it, because yeah, this is a real issue, and

496
00:23:24,760 --> 00:23:27,639
Speaker 1: it's about Cancer Awareness Month in Australia. And you know,

497
00:23:27,680 --> 00:23:29,639
Speaker 1: even if one of our listeners goes and does a

498
00:23:29,720 --> 00:23:32,600
Speaker 1: kit and finds that maybe they do have an abnormal result.

499
00:23:32,720 --> 00:23:34,440
Speaker 1: Our job here is done because we want to be

500
00:23:34,480 --> 00:23:36,880
Speaker 1: paying a lot more attention to it. And really check

501
00:23:36,920 --> 00:23:39,560
Speaker 1: your dietary and take you need more fiber. I guarantee you,

502
00:23:39,640 --> 00:23:42,359
Speaker 1: every single one of us, there is only benefits for

503
00:23:42,440 --> 00:23:44,639
Speaker 1: most of us that come from eating more fiber rich food.

504
00:23:44,720 --> 00:23:46,760
Speaker 1: So really do a bit of a wreki and check

505
00:23:46,800 --> 00:23:49,040
Speaker 1: your amounts and yeah, that's how many serves you need.

506
00:23:49,080 --> 00:23:51,359
Speaker 1: It's a lot, but it will make the biggest difference

507
00:23:51,440 --> 00:23:53,119
Speaker 1: to your gut health long term.

508
00:23:53,520 --> 00:23:55,080
Speaker 2: And I can't tell you if you're a busy person

509
00:23:55,080 --> 00:23:56,640
Speaker 2: and you're like, look, I just I have to buy

510
00:23:56,680 --> 00:23:59,040
Speaker 2: my lunch, Okay, cool, I get it. Aim to make

511
00:23:59,080 --> 00:24:01,240
Speaker 2: your mission every day to just have like half a

512
00:24:01,280 --> 00:24:03,679
Speaker 2: cup to one cup of beans or legumes. Just the

513
00:24:03,720 --> 00:24:06,359
Speaker 2: addition of things like beans and legumes. In my world,

514
00:24:06,440 --> 00:24:09,240
Speaker 2: they are an absolute superfood. I buy my girls like

515
00:24:09,320 --> 00:24:11,840
Speaker 2: tin black beans or tin brown lentils, give them a

516
00:24:11,880 --> 00:24:14,280
Speaker 2: really good wash wash off that salt. I squashed them

517
00:24:14,280 --> 00:24:16,159
Speaker 2: for the baby, and me just eats them almost like

518
00:24:16,200 --> 00:24:18,680
Speaker 2: they candy. Like they both are just addicted to beans

519
00:24:18,680 --> 00:24:20,800
Speaker 2: and legumes. And I personally think it's one of the

520
00:24:20,840 --> 00:24:23,159
Speaker 2: single best things we can give our young children and

521
00:24:23,160 --> 00:24:25,119
Speaker 2: toddlers and build that habit and get them used to

522
00:24:25,200 --> 00:24:27,560
Speaker 2: having beans and legumes. Because I can't tell you, Susie,

523
00:24:27,560 --> 00:24:29,400
Speaker 2: the amount of adults that I work with, like fully

524
00:24:29,440 --> 00:24:31,439
Speaker 2: grown ladies who know that they're good for them, but

525
00:24:31,480 --> 00:24:33,719
Speaker 2: they're just I've never eaten them. I can't really do them.

526
00:24:33,760 --> 00:24:35,880
Speaker 2: I don't tolerate them, I don't like them. And it's

527
00:24:35,920 --> 00:24:37,800
Speaker 2: almost just like you want to build those habits in

528
00:24:37,840 --> 00:24:39,439
Speaker 2: from when they're really young, because they are one of

529
00:24:39,440 --> 00:24:41,639
Speaker 2: the single best things we can eat from a gut

530
00:24:41,640 --> 00:24:44,360
Speaker 2: health perspective, a fiber perspective for our young kids. They're

531
00:24:44,400 --> 00:24:47,080
Speaker 2: giving us iron, they're giving us protein. They're honestly just

532
00:24:47,119 --> 00:24:49,719
Speaker 2: such a superfood in my book, so hands down as

533
00:24:49,760 --> 00:24:52,080
Speaker 2: serving a beans and legumes every single day will do

534
00:24:52,240 --> 00:24:54,960
Speaker 2: absolute wonders for your gut house. And I just want

535
00:24:54,960 --> 00:24:57,320
Speaker 2: to circle back to the Bower Screening program, Susie, because

536
00:24:57,359 --> 00:24:59,920
Speaker 2: it used to be anyone in Australia over the age

537
00:25:00,160 --> 00:25:03,280
Speaker 2: fifty received a free screening kit, which is amazing. It

538
00:25:03,320 --> 00:25:05,359
Speaker 2: should be coming to you like it gets mail to

539
00:25:05,440 --> 00:25:07,240
Speaker 2: you if you're over the age of fifty and you're

540
00:25:07,240 --> 00:25:10,520
Speaker 2: listening and you've never had one. Absolutely, please please please

541
00:25:10,560 --> 00:25:13,639
Speaker 2: follow up with your GP or healthcare provider and to investigate.

542
00:25:13,640 --> 00:25:15,760
Speaker 2: Perhaps they've got you address wrong, perhaps your date of

543
00:25:15,800 --> 00:25:17,800
Speaker 2: birth is wrong on the records, whatever it might be.

544
00:25:18,280 --> 00:25:21,240
Speaker 2: The Australian government is actually lowering the age of the

545
00:25:21,280 --> 00:25:25,080
Speaker 2: free bow screening kits to forty five from the first

546
00:25:25,119 --> 00:25:28,400
Speaker 2: of July because it has been so successful in picking

547
00:25:28,520 --> 00:25:31,679
Speaker 2: up bow cancer in so many Australians that they're like,

548
00:25:31,800 --> 00:25:34,000
Speaker 2: oh my goodness, like we actually need to bring this

549
00:25:34,160 --> 00:25:37,040
Speaker 2: back for a lower age group because so many people

550
00:25:37,040 --> 00:25:40,160
Speaker 2: are being diagnosed with bow cancer. And Luxuzi said, if

551
00:25:40,160 --> 00:25:43,199
Speaker 2: you catch it early, it can be so so incredibly

552
00:25:43,359 --> 00:25:45,760
Speaker 2: effective in terms of your quality of life and your

553
00:25:45,840 --> 00:25:49,159
Speaker 2: life in general, because ninety percent of cases when it

554
00:25:49,200 --> 00:25:53,439
Speaker 2: comes to bow cancer can be successfully treated. If found early,

555
00:25:53,840 --> 00:25:57,040
Speaker 2: ninety percent of cases are successfully treated. You do not

556
00:25:57,119 --> 00:26:00,200
Speaker 2: want to let that bow cancer screening sit on your tape,

557
00:26:00,440 --> 00:26:02,640
Speaker 2: in your draw in your wardrobe or toss it out

558
00:26:02,680 --> 00:26:05,280
Speaker 2: into the bin when a simple thing like a bow

559
00:26:05,359 --> 00:26:07,760
Speaker 2: screen and kit could potentially save your life or save

560
00:26:07,800 --> 00:26:09,119
Speaker 2: the life of a loved one. So if you know

561
00:26:09,200 --> 00:26:12,320
Speaker 2: that you've seen your husband's bower screen and kit, flying

562
00:26:12,320 --> 00:26:14,320
Speaker 2: around the house somewhere and he's never really done it.

563
00:26:14,520 --> 00:26:16,720
Speaker 2: Pick it up, send outside the bathroom door, and make

564
00:26:16,760 --> 00:26:19,040
Speaker 2: sure that you or him actually do them. Because it's

565
00:26:19,040 --> 00:26:21,640
Speaker 2: such a tiny little thing that only takes a couple

566
00:26:21,680 --> 00:26:24,439
Speaker 2: of minutes. It's not invasive or anything like that. You

567
00:26:24,480 --> 00:26:27,280
Speaker 2: collect two tiny samples of your poo, so you know,

568
00:26:27,320 --> 00:26:29,080
Speaker 2: for some people that might be a little bit gross,

569
00:26:29,080 --> 00:26:32,240
Speaker 2: but it has the potential to save, absolutely save your life.

570
00:26:32,320 --> 00:26:35,000
Speaker 2: And then you basically mouth those two little samples back

571
00:26:35,000 --> 00:26:37,280
Speaker 2: in you know, proper collection kit containers.

572
00:26:37,320 --> 00:26:38,040
Speaker 3: The kit itself.

573
00:26:38,080 --> 00:26:40,360
Speaker 2: I think there's a couple of toilet liners, a few

574
00:26:40,359 --> 00:26:42,840
Speaker 2: collection tubes in there, a ziploc bag, and even a

575
00:26:42,840 --> 00:26:46,200
Speaker 2: reply paid envelope. It literally doesn't cost you a dollar,

576
00:26:46,480 --> 00:26:49,320
Speaker 2: but it has the potential to absolutely save your life.

577
00:26:49,320 --> 00:26:50,639
Speaker 2: So if you know you've seen one of them in

578
00:26:50,680 --> 00:26:52,840
Speaker 2: the mail, if you know you've got one floating around.

579
00:26:52,600 --> 00:26:55,280
Speaker 3: At home, please from the new fishing.

580
00:26:55,040 --> 00:26:57,680
Speaker 2: Couch for begging, you actually do that bow screen and

581
00:26:57,760 --> 00:27:00,200
Speaker 2: kit and mail it back properly. Because we see you know,

582
00:27:00,280 --> 00:27:02,680
Speaker 2: I have both seen clients that this has been picked

583
00:27:02,720 --> 00:27:06,639
Speaker 2: up early and they've had to undergo chemotherapy, radiation surgery.

584
00:27:06,800 --> 00:27:09,720
Speaker 2: But those clients have gone on to live healthy, happy

585
00:27:09,760 --> 00:27:12,680
Speaker 2: lives because this test kit has actually saved their life.

586
00:27:13,000 --> 00:27:16,160
Speaker 1: And I'll just make one other note about cooking and recipes,

587
00:27:16,200 --> 00:27:19,440
Speaker 1: because when you were talking about your beans, I don't

588
00:27:19,480 --> 00:27:22,239
Speaker 1: love legumes myself, but I've been this winter making a

589
00:27:22,280 --> 00:27:24,719
Speaker 1: bean soup that we've got in the Perry Plan. I

590
00:27:24,760 --> 00:27:27,680
Speaker 1: believe on our website because the thing when you use

591
00:27:27,760 --> 00:27:32,040
Speaker 1: recipes from dietitians is that they've got these recommended number

592
00:27:32,040 --> 00:27:35,399
Speaker 1: of vegetable serves. Because what I noticed with celebrity chefs,

593
00:27:35,480 --> 00:27:39,040
Speaker 1: whilst their recipe books may seem amazing, they never have

594
00:27:39,160 --> 00:27:41,960
Speaker 1: the number of recommended veggie serves in them. And that's

595
00:27:42,000 --> 00:27:43,960
Speaker 1: the issue when it comes to weight control but also

596
00:27:44,040 --> 00:27:46,520
Speaker 1: disease prevention. And that's why whether you look on our website,

597
00:27:46,600 --> 00:27:49,440
Speaker 1: get the Perry Recipe book. We've got Perry Planned book

598
00:27:49,480 --> 00:27:51,480
Speaker 1: full of our recipes. Leanne and I are about to

599
00:27:51,480 --> 00:27:53,040
Speaker 1: have a new book coming out, and I've also got

600
00:27:53,040 --> 00:27:56,160
Speaker 1: winter Warmers with fifty recipes in it on my website.

601
00:27:56,359 --> 00:27:58,480
Speaker 1: They've got so many vegetable serves you don't have to

602
00:27:58,520 --> 00:28:00,880
Speaker 1: think about it. You're getting everything you need. And that's

603
00:28:00,920 --> 00:28:04,720
Speaker 1: the difference between say celebrity cooking and dietitian cooking, so

604
00:28:04,800 --> 00:28:08,520
Speaker 1: I'd go the dietitian every time. All right, Leanne, I'm

605
00:28:08,520 --> 00:28:10,440
Speaker 1: going to talk about product Lenspitcrank keep me because she

606
00:28:10,480 --> 00:28:13,120
Speaker 1: thinks we've done too many crumb products, and I don't disagree.

607
00:28:13,520 --> 00:28:15,760
Speaker 1: But what I did say to Leanne was that people

608
00:28:15,800 --> 00:28:17,800
Speaker 1: are very interested in these products. So this is going

609
00:28:17,840 --> 00:28:19,480
Speaker 1: to be the last crumb product we do for a

610
00:28:19,560 --> 00:28:22,359
Speaker 1: very long time, but I think you'll like to hear

611
00:28:22,400 --> 00:28:25,479
Speaker 1: about it because what I'm noticing so much is that

612
00:28:25,520 --> 00:28:29,199
Speaker 1: for busy families in particular who might buy crumbfish or

613
00:28:29,240 --> 00:28:32,520
Speaker 1: crumb chicken regularly, particularly for the kids, oh my godly,

614
00:28:32,560 --> 00:28:34,800
Speaker 1: and some of them are like thirty percent chicken, like

615
00:28:34,920 --> 00:28:37,840
Speaker 1: it's horrifying, which means they're like sixty percent filled with.

616
00:28:37,840 --> 00:28:38,560
Speaker 3: All other stuff.

617
00:28:39,000 --> 00:28:41,840
Speaker 1: And a client actually sent me these chicken bites from Woolies,

618
00:28:41,880 --> 00:28:43,800
Speaker 1: and I did think they were really good, so I

619
00:28:43,840 --> 00:28:47,000
Speaker 1: just wanted to talk about them. So you find them

620
00:28:47,000 --> 00:28:49,120
Speaker 1: in the black box of the Woolies packaging, and there's

621
00:28:49,120 --> 00:28:51,760
Speaker 1: two different types. There's the Woolies chicken breast bites, which

622
00:28:51,760 --> 00:28:55,040
Speaker 1: are playing, and then there's a flavor approach. They retail,

623
00:28:55,120 --> 00:28:58,480
Speaker 1: I think for about seven dollars fifty they're three hundred

624
00:28:58,480 --> 00:29:00,840
Speaker 1: gram so they're not inexpensive. They are processed foods. You're

625
00:29:00,840 --> 00:29:03,160
Speaker 1: always better to buy chicken breast and crumb at yourself

626
00:29:03,160 --> 00:29:05,280
Speaker 1: if you can, But we're also aware that people are

627
00:29:05,280 --> 00:29:08,000
Speaker 1: busy and sometimes need a healthier option. We're certainly not

628
00:29:08,000 --> 00:29:09,920
Speaker 1: saying this is better than doing it yourself or plain

629
00:29:10,000 --> 00:29:11,840
Speaker 1: chicken breasts. We're saying that this is one of the

630
00:29:11,880 --> 00:29:14,880
Speaker 1: best options you can find in the supermarket in terms

631
00:29:14,920 --> 00:29:17,680
Speaker 1: of percentage chicken, because when we look at it, it's

632
00:29:17,840 --> 00:29:20,880
Speaker 1: RSPCA proved chicken breast seventy five percent. Now that's one

633
00:29:20,920 --> 00:29:23,800
Speaker 1: of the highest amounts I've seen, which ga'ves twenty five

634
00:29:23,840 --> 00:29:27,000
Speaker 1: percent for the coating, which is wheat flour, water, canola oil, starch,

635
00:29:27,080 --> 00:29:29,840
Speaker 1: and sort of a range of ingredients, but they're nothing

636
00:29:29,960 --> 00:29:33,120
Speaker 1: overly concerning. They're all in pretty small amounts, and then

637
00:29:33,160 --> 00:29:35,880
Speaker 1: it comes out at quite recently low fat, so it's

638
00:29:35,920 --> 00:29:39,320
Speaker 1: five point eight grams per hundred, which is not low

639
00:29:39,360 --> 00:29:42,000
Speaker 1: fat but pretty low for that kind of product. Eighteen

640
00:29:42,040 --> 00:29:44,719
Speaker 1: grams of car per serve less than three grams of sugars,

641
00:29:45,080 --> 00:29:48,520
Speaker 1: less than four hundred milligrams of sodium about two hundred calories.

642
00:29:48,560 --> 00:29:51,520
Speaker 1: There's three serves per box at about one hundred grams. Now,

643
00:29:52,280 --> 00:29:54,800
Speaker 1: I just wanted to highlight them because there's so few

644
00:29:54,840 --> 00:29:57,760
Speaker 1: of these products that have anywhere over sixty, let alone

645
00:29:57,760 --> 00:30:01,000
Speaker 1: seventy five percent. And what we're routine only seeing leanne

646
00:30:01,040 --> 00:30:03,040
Speaker 1: is that when there are some good products in supermarket,

647
00:30:03,120 --> 00:30:05,680
Speaker 1: they get deleted. Because one of the coals products of

648
00:30:05,720 --> 00:30:07,680
Speaker 1: crumb chicken that I spoke about a couple weeks ago

649
00:30:07,720 --> 00:30:10,719
Speaker 1: is no longer available. So obviously they find that they

650
00:30:10,760 --> 00:30:13,880
Speaker 1: either don't sell or they're expensive to make, so they

651
00:30:13,880 --> 00:30:15,640
Speaker 1: delete them, And which is that's what we don't want.

652
00:30:15,680 --> 00:30:19,360
Speaker 1: We want better quality products to be available. So I think, yeah,

653
00:30:19,440 --> 00:30:21,720
Speaker 1: it's just really important whether you're buying fish fingers for

654
00:30:21,760 --> 00:30:24,800
Speaker 1: the kids, whether you're buying some crumb dinosaurs to have,

655
00:30:25,000 --> 00:30:27,240
Speaker 1: you know, for emergencies, whether your kids only eat that

656
00:30:27,320 --> 00:30:29,880
Speaker 1: kind of food. I had several people on Instagram write

657
00:30:29,920 --> 00:30:32,480
Speaker 1: and say thank you because my child only eats crumb chicken.

658
00:30:32,600 --> 00:30:35,120
Speaker 1: And you know, there's ideal and then there's reality, and

659
00:30:35,160 --> 00:30:36,480
Speaker 1: we're just here to say that this is one of

660
00:30:36,520 --> 00:30:38,560
Speaker 1: the better options if you do find it at Williz

661
00:30:38,600 --> 00:30:42,240
Speaker 1: it's not inexpensive for the portion, but they're very tasty.

662
00:30:42,320 --> 00:30:44,480
Speaker 1: So for example, I've got a client who uses them.

663
00:30:44,760 --> 00:30:47,440
Speaker 1: She has a big salad for lunch, but she uses

664
00:30:47,520 --> 00:30:50,120
Speaker 1: those for her carbohydrate and also a bit of protein.

665
00:30:50,240 --> 00:30:53,240
Speaker 1: So it's just convenient, cost effective, and yeah, at seventy

666
00:30:53,280 --> 00:30:55,440
Speaker 1: five percent chicken, I did think they were pretty good.

667
00:30:56,160 --> 00:30:57,480
Speaker 3: So the nine dollars at will Work.

668
00:30:57,480 --> 00:30:59,560
Speaker 2: They're currently on sale this week, which we're doing this

669
00:30:59,560 --> 00:31:02,720
Speaker 2: partt of line in advance for seven dollars, but nine dollars, so.

670
00:31:02,920 --> 00:31:05,200
Speaker 1: I paid seven fifty last week, so I don't know

671
00:31:05,240 --> 00:31:07,320
Speaker 1: if they're on sale. I don't know if they priced differently,

672
00:31:07,440 --> 00:31:10,040
Speaker 1: but they're not inexpensive really for the portion, Like it's

673
00:31:10,120 --> 00:31:13,320
Speaker 1: quite expensive, I don't disagree, but they are better than

674
00:31:13,360 --> 00:31:14,200
Speaker 1: say a takeaway.

675
00:31:14,320 --> 00:31:15,840
Speaker 3: You know, they're better than fried chicken.

676
00:31:16,000 --> 00:31:17,960
Speaker 2: Yeah, yeah, particularly if you're going to pair them with

677
00:31:18,000 --> 00:31:20,120
Speaker 2: some veggies and salad, which is good. But if I'm

678
00:31:20,120 --> 00:31:22,000
Speaker 2: being honest, I would not give these to my clients.

679
00:31:22,000 --> 00:31:22,440
Speaker 3: I wouldn't.

680
00:31:22,480 --> 00:31:25,360
Speaker 2: I think these for children or teenagers or growing boys,

681
00:31:25,440 --> 00:31:26,880
Speaker 2: absolutely fine, not a problem.

682
00:31:27,040 --> 00:31:28,200
Speaker 3: But for a client.

683
00:31:27,920 --> 00:31:30,440
Speaker 2: Who we know that both Susan and I predominantly work

684
00:31:30,480 --> 00:31:32,880
Speaker 2: with women, who want to lose weight. I don't think

685
00:31:32,880 --> 00:31:35,080
Speaker 2: they stack up as an occasional thing. Sure thing if

686
00:31:35,080 --> 00:31:37,000
Speaker 2: you love them, but I wouldn't be regularly putting these

687
00:31:37,000 --> 00:31:39,640
Speaker 2: into a meal plan. Like nearly two hundred calories for

688
00:31:39,640 --> 00:31:40,960
Speaker 2: fifteen grams of protein.

689
00:31:41,400 --> 00:31:42,000
Speaker 3: I would want more.

690
00:31:42,000 --> 00:31:44,800
Speaker 2: I would want more protein for that, and they're four pieces,

691
00:31:44,840 --> 00:31:47,479
Speaker 2: like it's basically four little chicken nuggets. Like my client's

692
00:31:47,520 --> 00:31:49,680
Speaker 2: hands down would want double that serving. I would want

693
00:31:49,720 --> 00:31:52,000
Speaker 2: double or triple that serving. So for me, it's not

694
00:31:52,040 --> 00:31:54,600
Speaker 2: feeling enough. It's not high protein enough. But I think

695
00:31:54,640 --> 00:31:57,320
Speaker 2: for children and young people, or for adults occasionally are

696
00:31:57,320 --> 00:32:00,680
Speaker 2: completely fine. But I just don't think for the calorie load,

697
00:32:00,760 --> 00:32:02,920
Speaker 2: the amount of protein is anywhere near high enough. But

698
00:32:02,960 --> 00:32:06,040
Speaker 2: obviously you're you're trading off between the crumbing basically.

699
00:32:06,600 --> 00:32:08,360
Speaker 1: Well, I think that as always we're not going to

700
00:32:08,400 --> 00:32:10,280
Speaker 1: put them into a meal plan. We're always going to

701
00:32:10,280 --> 00:32:12,000
Speaker 1: say you have some chicken bress. But I think it

702
00:32:12,000 --> 00:32:14,719
Speaker 1: fits that spot of having something in the freezer. And

703
00:32:14,800 --> 00:32:17,320
Speaker 1: I think that what I observe is that there's a

704
00:32:17,440 --> 00:32:21,800
Speaker 1: group who almost crave that kind of food because they've

705
00:32:21,800 --> 00:32:24,520
Speaker 1: been so familiar with having it, So it sort of

706
00:32:24,560 --> 00:32:26,840
Speaker 1: sits in that this is the best of that sort

707
00:32:26,840 --> 00:32:28,959
Speaker 1: of more packaged option if you are going to have it.

708
00:32:29,360 --> 00:32:32,000
Speaker 1: I'm like you, I don't routinely have them, but if

709
00:32:32,000 --> 00:32:33,800
Speaker 1: it's a Friday night and I need something quick for

710
00:32:33,840 --> 00:32:36,600
Speaker 1: the kids, I'll give them this with some cut up veggies.

711
00:32:37,080 --> 00:32:40,680
Speaker 1: Much prefer that to buying a takeaway. So, yeah, you know,

712
00:32:40,720 --> 00:32:42,320
Speaker 1: I think it sits in that middle. It's like a

713
00:32:42,520 --> 00:32:45,160
Speaker 1: six out of ten nutritionally, but it's the best option

714
00:32:45,240 --> 00:32:47,680
Speaker 1: when it comes to a process form of that food.

715
00:32:48,080 --> 00:32:48,600
Speaker 3: Yeah, you're right.

716
00:32:48,600 --> 00:32:50,800
Speaker 2: And if that's the difference between going through a magazine

717
00:32:50,800 --> 00:32:53,080
Speaker 2: getting your kid's chicken nugget, it's all making these with

718
00:32:53,120 --> 00:32:55,440
Speaker 2: a bit of sort of broccoli and cauliflower on the side.

719
00:32:55,480 --> 00:32:57,800
Speaker 2: Perfect and for an adult if you were to add

720
00:32:57,840 --> 00:32:59,760
Speaker 2: these in with I just mentioned trying to boost the

721
00:32:59,800 --> 00:33:01,720
Speaker 2: leg and beans in your diet. If you added some

722
00:33:01,760 --> 00:33:04,120
Speaker 2: chickpeas into a salad and a bit of feta with

723
00:33:04,160 --> 00:33:07,160
Speaker 2: some you know, tomatoes, cucumber, grated carrot, etcetera. Made up

724
00:33:07,160 --> 00:33:08,640
Speaker 2: a big bowl of salad and had some of your

725
00:33:08,680 --> 00:33:11,400
Speaker 2: chicken nuggets with it. The protein from a bit of

726
00:33:11,400 --> 00:33:14,200
Speaker 2: feta and a bit of chickpeas combined with the protein

727
00:33:14,200 --> 00:33:16,320
Speaker 2: out of your chicken nuggets would get you over that

728
00:33:16,320 --> 00:33:19,000
Speaker 2: sort of twenty twenty five thirty grams, which is ideally

729
00:33:19,040 --> 00:33:21,560
Speaker 2: what we want for most adults if the goal is

730
00:33:21,600 --> 00:33:24,040
Speaker 2: gaining muscle or losing body fat, or even just trying

731
00:33:24,040 --> 00:33:26,600
Speaker 2: to maintain at least sort of twenty five to thirty

732
00:33:26,600 --> 00:33:28,840
Speaker 2: grams of protein is ideal for a meal from a

733
00:33:28,880 --> 00:33:31,560
Speaker 2: satiety and a metabolic perspective as well.

734
00:33:31,600 --> 00:33:34,240
Speaker 1: So yeah, I think the alarming thing is that for

735
00:33:34,440 --> 00:33:36,840
Speaker 1: kids who do eat a lot of this stuff fish

736
00:33:36,880 --> 00:33:40,880
Speaker 1: fingers prose it like chicken, crumb chicken, some of them

737
00:33:40,920 --> 00:33:43,640
Speaker 1: are so low I'm appulled, like thirty four percent chicken.

738
00:33:43,720 --> 00:33:45,720
Speaker 1: So this at least is an option for that is

739
00:33:45,800 --> 00:33:49,000
Speaker 1: double because I guarantee you most of the brands that

740
00:33:49,040 --> 00:33:52,040
Speaker 1: we routinely pick up the dinosaur nuggets that this the

741
00:33:52,080 --> 00:33:55,240
Speaker 1: fish fingers, They're so low it's alarming. So I think

742
00:33:55,360 --> 00:33:58,440
Speaker 1: just being aware of checking the percentages on food products.

743
00:33:58,480 --> 00:34:00,600
Speaker 1: But I do promise lyand that the last time we're

744
00:34:00,600 --> 00:34:03,360
Speaker 1: going to mention a crumb schitzel for quite some time.

745
00:34:04,080 --> 00:34:04,440
Speaker 3: All Right.

746
00:34:04,520 --> 00:34:07,000
Speaker 1: Our final segment of the week is a question that

747
00:34:07,040 --> 00:34:09,279
Speaker 1: will resonate with a lot of our listeners come and

748
00:34:09,320 --> 00:34:11,880
Speaker 1: put on our Instagram what is the link between wine

749
00:34:11,920 --> 00:34:14,799
Speaker 1: and fat loss? And I thought that's actually really good.

750
00:34:14,840 --> 00:34:16,960
Speaker 1: I'm not sure if we've done it so clearly so

751
00:34:17,000 --> 00:34:18,680
Speaker 1: we can sort of broaden it. It's not just wine.

752
00:34:18,680 --> 00:34:22,000
Speaker 1: It's basically we're talking about alcohol as a molecule. So

753
00:34:22,239 --> 00:34:26,720
Speaker 1: alcohol is the fourth energy given macro nutrients. So there's carbohydrate, protein, fat,

754
00:34:26,760 --> 00:34:30,399
Speaker 1: and alcohol. And basically what happens is physiologically we don't

755
00:34:30,400 --> 00:34:33,479
Speaker 1: have any control over this. The body will preferentially burn

756
00:34:33,560 --> 00:34:36,560
Speaker 1: alcohol when it is present because it is identified as

757
00:34:36,560 --> 00:34:38,880
Speaker 1: a toxin. So when you're having a few drinks with

758
00:34:38,920 --> 00:34:41,360
Speaker 1: your friends and you do a platter that's full of

759
00:34:41,360 --> 00:34:44,520
Speaker 1: homice and crackers and cheese, even though you don't feel

760
00:34:44,520 --> 00:34:46,080
Speaker 1: like you're eating a lot, if you're having a few

761
00:34:46,120 --> 00:34:49,520
Speaker 1: wines or champagnes, all the calories from the homice and

762
00:34:49,560 --> 00:34:52,040
Speaker 1: crackers and cheese are more likely to be stored because

763
00:34:52,080 --> 00:34:55,239
Speaker 1: your body is so busy burning through that alcohol. So

764
00:34:55,400 --> 00:34:59,240
Speaker 1: alcohol itself doesn't make you gain weight. It actually burns

765
00:34:59,320 --> 00:35:01,719
Speaker 1: very very quickly. And that's why without I'm not saying

766
00:35:01,719 --> 00:35:04,480
Speaker 1: this with disrespects, but that's where alcoholics are often thin

767
00:35:04,840 --> 00:35:07,080
Speaker 1: because they don't generally eat very much, so their body

768
00:35:07,080 --> 00:35:09,560
Speaker 1: is very very busy burning the alcohol. But on the

769
00:35:09,600 --> 00:35:12,640
Speaker 1: other hand, more recreational drinkers, where we like to go

770
00:35:12,680 --> 00:35:14,640
Speaker 1: and have a meal and a few drinks or at

771
00:35:14,680 --> 00:35:17,640
Speaker 1: the pub, where the food's high calorie and fatty, that's

772
00:35:17,640 --> 00:35:19,759
Speaker 1: where the link between weight gain comes. It means that

773
00:35:19,800 --> 00:35:22,360
Speaker 1: when you're drinking, you're probably not burning off many of

774
00:35:22,400 --> 00:35:26,000
Speaker 1: the food calories. So in answer to the specific question

775
00:35:26,200 --> 00:35:28,960
Speaker 1: the link between alcohol and fat loss, it becomes a

776
00:35:29,000 --> 00:35:32,120
Speaker 1: balancing equation. It's about if you're having a few drinks,

777
00:35:32,120 --> 00:35:34,239
Speaker 1: it's literally a meal worth of calories. We have to

778
00:35:34,239 --> 00:35:36,680
Speaker 1: pull those calories from somewhere else. Now, we certainly don't

779
00:35:36,719 --> 00:35:38,640
Speaker 1: encourage how women to have a few glasses of one

780
00:35:38,680 --> 00:35:41,799
Speaker 1: skip dinner, But if you are drinking, we're really looking

781
00:35:41,880 --> 00:35:43,879
Speaker 1: at the portions of the alcohol and trying to stick

782
00:35:43,920 --> 00:35:47,360
Speaker 1: to a standard serve and lightening the food calories. Because

783
00:35:47,360 --> 00:35:50,200
Speaker 1: a glass a small standard serve of wine is one

784
00:35:50,280 --> 00:35:52,000
Speaker 1: hundred calories, and as I point it out to a

785
00:35:52,080 --> 00:35:55,320
Speaker 1: client recently, you're basically having four slices of bread extra

786
00:35:55,360 --> 00:35:57,200
Speaker 1: in the night. When you have four glass of wine,

787
00:35:57,280 --> 00:35:58,879
Speaker 1: it's going to be really hard for me to get

788
00:35:58,920 --> 00:36:01,200
Speaker 1: fat loss if you're con distantly doing that, we need

789
00:36:01,239 --> 00:36:03,560
Speaker 1: to get smaller pores and we need to get less

790
00:36:03,600 --> 00:36:05,239
Speaker 1: and then we need to make sure the dinner is

791
00:36:05,280 --> 00:36:08,239
Speaker 1: also light if you are trying to achieve fat loss

792
00:36:08,280 --> 00:36:11,240
Speaker 1: goals and drinking regularly in relatively large amounts.

793
00:36:11,760 --> 00:36:14,480
Speaker 2: Yeah, and the food that tends to get paired with

794
00:36:14,560 --> 00:36:17,640
Speaker 2: fat loss, particularly for some of my younger clients, like

795
00:36:17,640 --> 00:36:19,120
Speaker 2: I might work with a few ladies, it's you know,

796
00:36:19,160 --> 00:36:21,440
Speaker 2: pcos in their twenties or something. They still luck to

797
00:36:21,480 --> 00:36:23,919
Speaker 2: go out, particularly a night on the town. They'll drink

798
00:36:23,960 --> 00:36:26,000
Speaker 2: a lot. Sometimes I'll live in skip dinner because you know,

799
00:36:26,040 --> 00:36:27,799
Speaker 2: the goal is fat loss or something. But then the

800
00:36:27,840 --> 00:36:29,920
Speaker 2: two am kubub sneaks in or they'll have you know,

801
00:36:30,400 --> 00:36:32,920
Speaker 2: sneaky macs run at twelve pm. And I am very

802
00:36:32,960 --> 00:36:35,279
Speaker 2: much guilty of doing that in my early twenties as well.

803
00:36:35,320 --> 00:36:36,520
Speaker 3: So zero judgement here.

804
00:36:36,800 --> 00:36:39,759
Speaker 2: But the food choices that tend to get paired with alcohol.

805
00:36:39,920 --> 00:36:42,000
Speaker 2: So it's not so much, as Zuzie said, the alcohol

806
00:36:42,080 --> 00:36:44,440
Speaker 2: that's technically the issue, even though we are not promoting

807
00:36:44,480 --> 00:36:47,080
Speaker 2: alcohol at all. It is an empty calorie. It doesn't

808
00:36:47,120 --> 00:36:50,080
Speaker 2: provide any nutritional benefit to the body. Like Susie said,

809
00:36:50,080 --> 00:36:52,600
Speaker 2: it is technically a toxin. The body works very hard

810
00:36:52,640 --> 00:36:53,480
Speaker 2: and very quickly to.

811
00:36:53,480 --> 00:36:54,080
Speaker 3: Get rid of it.

812
00:36:54,239 --> 00:36:55,879
Speaker 2: And that's why you wake up if you've had any

813
00:36:55,920 --> 00:36:58,520
Speaker 2: more than a few drinks feeling pretty awful. Let's be

814
00:36:58,560 --> 00:37:00,879
Speaker 2: honest the next day or two, because the body doesn't

815
00:37:00,880 --> 00:37:03,200
Speaker 2: actually do very well with alcohol. So we will certainly

816
00:37:03,320 --> 00:37:06,040
Speaker 2: never tell a client to start drinking if they don't

817
00:37:06,160 --> 00:37:09,040
Speaker 2: enjoy or want to drink alcohol. And we certainly do

818
00:37:09,200 --> 00:37:11,480
Speaker 2: cut a lot of our clients back because we do

819
00:37:11,520 --> 00:37:14,080
Speaker 2: find that it becomes almost like a habit. But with

820
00:37:14,200 --> 00:37:17,359
Speaker 2: alcohol it is still quite energy dense, like it sort

821
00:37:17,360 --> 00:37:20,160
Speaker 2: of sits somewhere between. It's got slightly more calories, you know,

822
00:37:20,200 --> 00:37:22,279
Speaker 2: grand for graam, meal for meal than what protein and

823
00:37:22,320 --> 00:37:25,440
Speaker 2: carbohydrates do. So everybody wants to vilify carbohydrates. Although I

824
00:37:25,440 --> 00:37:28,120
Speaker 2: have a little salad at dinner without the carbohydrates, still

825
00:37:28,160 --> 00:37:30,719
Speaker 2: be hungry and then smash four wines at dinner instead

826
00:37:30,880 --> 00:37:33,480
Speaker 2: and wonder why they're struggling with fat loss. So I

827
00:37:33,560 --> 00:37:37,080
Speaker 2: personally also find that alcohol drives hunger. Not a glass

828
00:37:37,160 --> 00:37:39,440
Speaker 2: or so with a lovely dinner tends to be you know,

829
00:37:39,560 --> 00:37:41,560
Speaker 2: three or four glasses. At a wedding or at a

830
00:37:41,560 --> 00:37:43,719
Speaker 2: special event where you've had a couple of glasses, you

831
00:37:43,760 --> 00:37:46,319
Speaker 2: might just be nibbling on some cannopays and that's where

832
00:37:46,320 --> 00:37:48,080
Speaker 2: you might want to go through the drive through, or

833
00:37:48,239 --> 00:37:50,120
Speaker 2: you get home and you inhale a bag of corn

834
00:37:50,200 --> 00:37:52,439
Speaker 2: chips from the pantry. So not only do I find

835
00:37:52,440 --> 00:37:54,960
Speaker 2: that more than a couple of drinks drives hunger in

836
00:37:55,040 --> 00:37:58,080
Speaker 2: most people, it also leads to those very poor food

837
00:37:58,200 --> 00:38:01,120
Speaker 2: choices as well. And even the next morning, if you've

838
00:38:01,120 --> 00:38:03,680
Speaker 2: had a few too many drinks, you generally will sleep in,

839
00:38:03,800 --> 00:38:06,160
Speaker 2: you'll skip the gym, you'll wake up, but instead of

840
00:38:06,160 --> 00:38:09,480
Speaker 2: having you know, your overnight bircher something beautiful for breakfast,

841
00:38:09,680 --> 00:38:11,360
Speaker 2: you might go get it, you know, a coffee and

842
00:38:11,440 --> 00:38:13,600
Speaker 2: a and a muffin to kind of cure that hangover,

843
00:38:13,680 --> 00:38:15,400
Speaker 2: or go and get like a dirty hash brown.

844
00:38:15,239 --> 00:38:16,640
Speaker 3: Or something from mac donald's.

845
00:38:16,719 --> 00:38:19,879
Speaker 2: So the food choices that are linked to alcohol are

846
00:38:19,920 --> 00:38:23,000
Speaker 2: generally providing that double whammy effect when it comes to

847
00:38:23,040 --> 00:38:25,279
Speaker 2: fat loss. So yes, alcohol isn't great for fat loss,

848
00:38:25,320 --> 00:38:28,040
Speaker 2: but it's generally what you're teeming with the alcohol, or

849
00:38:28,080 --> 00:38:31,440
Speaker 2: what you're consuming after the alcohol that is the bigger

850
00:38:31,520 --> 00:38:34,320
Speaker 2: issue I find when it comes to that calorie balance

851
00:38:34,360 --> 00:38:36,040
Speaker 2: and the goal of vealos.

852
00:38:36,200 --> 00:38:38,920
Speaker 1: And the feedback that I'm most frequently given is that

853
00:38:39,040 --> 00:38:41,360
Speaker 1: it's too many glasses and you're drinking them too quickly.

854
00:38:41,680 --> 00:38:43,719
Speaker 1: So if you're having more than say two on a

855
00:38:43,760 --> 00:38:46,439
Speaker 1: standard week night, it's too many, Like there's no safe

856
00:38:46,440 --> 00:38:48,720
Speaker 1: amount of alcohol. Like it's okay to say you're probably

857
00:38:48,719 --> 00:38:50,480
Speaker 1: having a bit much, but we don't say you have

858
00:38:50,520 --> 00:38:53,080
Speaker 1: to go cold turkey. It's more about have smaller pause

859
00:38:53,120 --> 00:38:55,319
Speaker 1: and make a glass go longer, to try and bring

860
00:38:55,360 --> 00:38:57,759
Speaker 1: it down to sort of maximum to at any one time,

861
00:38:57,840 --> 00:38:59,759
Speaker 1: particularly if it is just a regular night of the

862
00:38:59,760 --> 00:39:01,480
Speaker 1: week where you're still having a regular dinner.

863
00:39:01,600 --> 00:39:03,800
Speaker 3: Yeah, absolutely, all right, come.

864
00:39:03,719 --> 00:39:05,960
Speaker 1: To the end of the Nutrition Couch for another week.

865
00:39:06,080 --> 00:39:07,839
Speaker 1: Please keep telling your friends about us so we can

866
00:39:07,840 --> 00:39:10,640
Speaker 1: continue to grow pretty close to hitting five million downloads,

867
00:39:10,640 --> 00:39:12,680
Speaker 1: and we're very proud and very grateful for your support.

868
00:39:13,160 --> 00:39:15,360
Speaker 1: As I said earlier, we've got a number of products

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Speaker 1: on our website, the nutritioncouch dot com, and if you're

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Speaker 1: interested in protein powder, check out our other site designed

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Speaker 1: by dieticians, where you can find our nourished range of

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Speaker 1: protein powders. And we will see you same time next Wednesday.

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Speaker 3: Have a good week, Thanks for listening.