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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, to 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 1: I'm Susie Burrow and Emily Anne Would and together we

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Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps

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Speaker 1: you up to date on everything you need to know

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Speaker 1: in the world of nutrition as well as all things hormones.

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Speaker 1: We have some exciting data about the role diet can

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Speaker 1: potentially pay in the development of bowel cancer and in

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Speaker 1: particular the rapid growth of number of people who have

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Speaker 1: bow cancer at a young age. We found a quick

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Speaker 1: chicken option that has some pretty good nutritionals from the supermarket,

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Speaker 1: and our listener question is all about wine and fat loss,

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Speaker 1: so leanne I think we specifically work with women in

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Speaker 1: our practices, and we often are talking about hormones, and

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Speaker 1: of course talking about women through their fertility years and

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Speaker 1: then their perimenopausal years and even weight gain. We're constantly

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Speaker 1: throwing that word hormones around, and I thought it was

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Speaker 1: probably time to take a little bit of a deep

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Speaker 1: dive into hormones, because there's thousands and thousands of hormones

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Speaker 1: in the human body, but there's actually only a small

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Speaker 1: handful of hormones that are really directly associated with weight

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Speaker 1: and body composition and metabolic health. And I think sometimes

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Speaker 1: because not everyone's medically trained or has a strong understanding

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Speaker 1: of even the reproductive system or hormones in general, it

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Speaker 1: can be really easy to be sort of scared off

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Speaker 1: by this whole world of hormones. But really, when we're

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Speaker 1: talking about hormones, even though that covers things like our

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Speaker 1: thyroid hormones that regulate metabolic rate, and progesterone and estrogen

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Speaker 1: and testosterone and a whole lot of different hormones in

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Speaker 1: the body, really in the work that we do, even

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Speaker 1: if we might talk about hormones theoretically, So for example,

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Speaker 1: we've in the past talked about a hormone called leptin,

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Speaker 1: which is involved in appetite regulation in the body. Specifically,

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Speaker 1: we are only really working with a couple of key

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Speaker 1: hormones when it comes to weight. So if I were

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Speaker 1: sort of summarizing hormone issues, there's the hormones that are

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Speaker 1: involved in say reproduction and moving through perimenopause and menopause,

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Speaker 1: and that's the balance of estrogen, progesterone, testosterone. But even then,

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Speaker 1: it really is just the change in estrogen levels that

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Speaker 1: have a really profound effect on body composition and health.

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Speaker 1: And in the case of weight, really we're talking primarily

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Speaker 1: about the hormone insulin. Now, insulin is the central regulator

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Speaker 1: of glucose and fat metabolism in the body. So whilst

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Speaker 1: you may have a client who presents with thyroid hormone dysfunction,

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Speaker 1: that for me is kind of in a bit of

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Speaker 1: a category to the side, very specific 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 ytrogen 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. It makes

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Speaker 1: you more emotional, which is why people might complain of

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Speaker 1: PMS type symptoms around that time of the month. From

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Speaker 1: a weight perspective, what it does stops weight depositing around

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Speaker 1: that middle area, and that is because when we're in

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Speaker 1: our reproductive years, estrogen is trying to make sure that

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Speaker 1: a woman is ready to conceive have a baby, and

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Speaker 1: it will redistribute weight around the thighs and the hips

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Speaker 1: compared to the stomach. And that is basically why when

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Speaker 1: you notice that you start to put weight on around

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Speaker 1: the middle when you ever have before, that is the

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Speaker 1: first sign your estrogen is likely to be dropping. Now,

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Speaker 1: just park that for a minute, because it can also

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Speaker 1: be indicative of insulin not behaving itself. So we'll come

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Speaker 1: back to that in a minute. But if you are

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Speaker 1: someone who has got no other signs of hormonial dysfunction

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Speaker 1: in sense of you're feeling pretty good, but you know

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

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Speaker 1: through the perimenopause or years, and all of a sudden

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Speaker 1: you've got thicketing around the waist. So that means your

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Speaker 1: waiste maybe within the seventies, now it's eighties, now it's nineties.

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Speaker 1: That is perhaps the number one indicator that you are

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Speaker 1: in perimenopause, even if you haven't noticed a change in

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Speaker 1: your menstrual cycle. And it really requires a lot of

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Speaker 1: proactive action to prevent that happening because every cell in

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Speaker 1: your body is impacted by the effect of estrogen, and

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Speaker 1: as such, as your levels drop, it's going to affect

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Speaker 1: all of the systems in the body. And that's why

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Speaker 1: it's such a big time in a woman's life, and

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Speaker 1: to be aware of it. If you're listening and you're

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Speaker 1: in your late thirties or early forties, thinking ahead, the

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

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Speaker 1: a key sign it's time to change your diet because

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Speaker 1: those proactive changes dietary are going to prevent a lot

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Speaker 1: of those natural changes in the body. You're basically trying

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Speaker 1: to outsmart the human body, and that's pretty tricky because

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Speaker 1: it's pretty smart in general. So these changes hormonely are normal.

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Speaker 1: But if we want to keep on top of it.

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Speaker 1: It's going to require some pretty proactive action. Now. The

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Speaker 1: other thing to know about estrogen levels dropping is that's

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

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

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

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

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

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

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Speaker 1: So that is why we really now strongly encourage women

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Speaker 1: to pay attention to their estrogen levels over time because

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Speaker 1: what we observe very similar to the case in which

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Speaker 1: people with glucose issues, and we spoke about this an

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Speaker 1: episode or two ago, doctors will often only action glucose

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Speaker 1: levels when they're at a really high level and you're

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Speaker 1: almost at diabetes. But in terms of proactive health and

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Speaker 1: positive aging, as soon as we notice that those estrogen

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Speaker 1: levels are starting to reduce, and it may be as

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Speaker 1: young as mid thirties maybe mid forties, is that you

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Speaker 1: can start to proactively manage that potentially and discuss a

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Speaker 1: hormone replacement therapy or at least discuss the options with

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Speaker 1: your doctor, because when it comes to preserving what we

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Speaker 1: call metabolic health, which is how well your cells are

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Speaker 1: functioning and our body composition, so your body remains in

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Speaker 1: that female shape where you go in at the waist

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Speaker 1: as opposed to becoming quite thick set more apple shape,

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Speaker 1: is going to require that proactive management. And when your

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Speaker 1: estrogen is so low that your periods have stopped and

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Speaker 1: you're in menopause, it's too late to have that proactive action.

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Speaker 1: You want to be on top of it early, and

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Speaker 1: so you basically extend the period in which your body

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Speaker 1: has access to estrogen. Because whilst, of course many of

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Speaker 1: us are listening because we don't like to put weight on,

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Speaker 1: and particularly we don't like to have that thickening around

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Speaker 1: the waist because it's not doesn't feel overly feminine, and

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Speaker 1: it's not a body shape that fits with our clothes.

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Speaker 1: We just, let's be honest, don't like it. It also

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Speaker 1: affects all the cell health because our cells start to

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Speaker 1: become more inflamed when we don't have the protection of

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

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Speaker 1: a number of lifestyle diseases that we were previously protected

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Speaker 1: against and hence it's just important for our heart health,

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

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

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Speaker 1: when we start to think of it as is normal

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Speaker 1: and the goal is to prevent that and manage it proactively,

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Speaker 1: it makes a lot more sense for us to take

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Speaker 1: a lot more interest in those hormone levels a lot earlier.

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Speaker 1: So a lot of this work actually is being done

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Speaker 1: by a brilliant gynecologist online. You've probably heard of. Her

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

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

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

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

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

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

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Speaker 1: back and strolls a lot higher than it used to be,

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Speaker 1: your estrogen's on the way down. It's really worth having

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Speaker 1: a deep dive into that and making sure that your

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Speaker 1: medical professional is really proactive when it comes to estrogen.

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Speaker 1: What I would call management and preventative health for women

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Speaker 1: 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: each day. So certainly a lot that we can do,

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

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

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Speaker 2: seeing 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, unal 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.

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Speaker 3: Later years as well.

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Speaker 2: So really a lot that we can do from a

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Speaker 2: nutrition and a lifestyle perspective. So if you haven't had

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Speaker 2: a bit of a chat to your team where you

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Speaker 2: don't really have a team around you to support you

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Speaker 2: in this area, it's a good yet to just kind of,

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Speaker 2: you know, seek out a little bit more sort of

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Speaker 2: personalized advice at 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 will 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, which deep dives all of this area. But

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

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

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Speaker 1: hormone that regulates glucose 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 it because in what we would describe

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

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Speaker 1: or 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: WTE 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 gluecos 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 lots 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 WA go V, the

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Speaker 1: osen Peek are doing. They basically work on insulin action

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

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

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

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

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

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

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

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

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

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

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

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Speaker 1: different and cis are if you're already eating pretty well.

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Speaker 1: You can't seem to lose weight, your waste measurement has

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Speaker 1: always been high, and you've got a family history of

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Speaker 1: type two diabetes. That's what it's time to start to

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Speaker 1: take a closer look at your insulin and really target

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Speaker 1: insulin as a management and that's where we may look

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Speaker 1: at some of those newer medications to manage it. So

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Speaker 1: I just thought it was good to have that conversation.

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Speaker 1: When we talk about hormones, they're sort of the two

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Speaker 1: areas we're looking at. We're looking at the general shift

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Speaker 1: in physiology for women in their forties and fifties, and

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Speaker 1: then there's also the group who may have a clinical

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Speaker 1: presentation and be you know, I've got sixteen twenty year

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Speaker 1: old girls who've got insulin resistance usually always a family history,

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

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Speaker 1: And I'm not talking five kilos overweight. And that's probably

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

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

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

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Speaker 1: over time. They're not obese, they're not morbidly obese. Insulin

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Speaker 1: resistant will often be a lot more weight than that.

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Speaker 1: It's often ten twenty thirty kilos because inchulin drives that

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

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Speaker 1: marker of the difference in hormone dysfunction that we may

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

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Speaker 3: Yeah.

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

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

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

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Speaker 2: 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 last stage, yeah,

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Speaker 2: last week, Yeah, 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 that ultra process food that we talked about and sus.

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Speaker 2: You 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 2: And then when they do have some of those cancer

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Speaker 2: cells developing, it also limits the body's ability to fight

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Speaker 2: off the growth of these tumor cells, and they can

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Speaker 2: you know, spread into different areas as well.

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Speaker 3: So that's what they.

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Speaker 2: Think is kind of the link nutrition wise and the

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Speaker 2: developments of cancer. But what some of the other new

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Speaker 2: findings are that doctors are really trying to identify why

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Speaker 2: is it that a lot more young people are developing

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Speaker 2: about cancer as well?

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Speaker 3: In particular, like it's.

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Speaker 2: Been a rapid rise, and we think that there's something

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Speaker 2: to do with our modern diets, our new sedentary lifestyles.

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Speaker 3: You know, we're drinking far more than say our great

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Speaker 3: grandparents ever used to.

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Speaker 2: But what research have really been able to identify in

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

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Speaker 2: twenty 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

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

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

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Speaker 2: on why these younger people developing bow cancers and they

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Speaker 2: just don't quite know. But what they do sort of

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Speaker 2: think and a lot of their research is sort of

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Speaker 2: focused on, is that the gut microbes are creating inflammation

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Speaker 2: in some sort of this inflammation is leading to that

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Speaker 2: accelerated aging like we talked about in that cellular process.

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Speaker 2: So the low fiber diets and the ultra processed foods

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Speaker 2: tend to throw off the balance of the gut microbiome.

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Speaker 2: And this process is sort of known as intestinal dispiosis.

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Speaker 2: When you've got a dys biosis of your gut microbiota,

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Speaker 2: this then kind of creates like a cascade of events.

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Speaker 2: And for reference, we know that Australiers do not eat

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Speaker 2: anywhere near enough fliber ninety to ninety five percent of us.

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Speaker 2: Do you not eat enough fiber? The recommendations in Australia

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Speaker 2: are for women twenty five grams of fiber a day

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Speaker 2: and for men thirty grams of fiber a day. But honestly, Susie,

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Speaker 2: for my healthy ladies, I want them thirty grams plus.

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Speaker 2: I don't really understand was it was.

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Speaker 1: Thirty for everyone? Isn't it thirty for both?

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Speaker 2: I'm sure look that up while I'm chatting, 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. So on average, the

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Speaker 2: average person is getting between about ten to fifteen grams

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Speaker 2: of fiber. We need to be doubling that, if not

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Speaker 2: more so.

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Speaker 3: 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 asset and a su primary

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

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

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Speaker 2: so six to sixteen times the normal daily intake which

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Speaker 2: you'd find in energy drinks. So the researchers of this

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Speaker 2: new study, it's not quite completed yet, but they're hypothesizing

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Speaker 2: that these high touring levels found in energy drinks actually

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

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

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

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

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

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

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

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Speaker 2: twenty nine, and thirty two percent of those people in

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Speaker 2: that age group were consuming energy drinks regularly. So energy

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Speaker 2: drinks worldwide are the second most popular quote unquote dietary

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Speaker 2: supplement among adults in that younger age group behind multi vitamins,

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Speaker 2: So thirty two percent, that's a huge number. So every

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Speaker 2: you know, for every sort of couple of people that

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Speaker 2: you come across, some of them are regularly consuming energy drinks.

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Speaker 2: And if this research paper proves to be the results

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Speaker 2: like they say it is, it could be a really

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Speaker 2: I guess, key area that we can really make suggestions

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Speaker 2: for our clients as or for our clients' children even

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Speaker 2: to very much be careful of energy drinks. And I

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

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Speaker 2: lot of their builders on our house didn't drink coffeecause

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Speaker 2: we'd always say, hey, we're going to do a coffee run,

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Speaker 2: can we bring you back a coffee? And I think

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Speaker 2: only really one guy on site out of the you know,

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Speaker 2: quite a few of them didn't really drink coffee, but

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Speaker 2: a lot of them were drinking a lot of energy

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Speaker 2: drinks just to get that hit of caffeine and sugar

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Speaker 2: and in the morning to help them get through their date. Obviously,

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Speaker 2: they have a very labor intensive job, they need that

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Speaker 2: energy hit. But I really do think that this new

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Speaker 2: research that's coming out, particularly with its links back to

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Speaker 2: bour cancer can be a really exciting era in something

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Speaker 2: that we can affect some real positive change in our

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Speaker 2: clients as well.

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

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Speaker 1: women and thirty for men. I've only ever had it

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Speaker 1: ever set talked about thirty.

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Speaker 3: It should be thirty. It really should be thirty.

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Speaker 2: But I don't understand why it's twenty five for women.

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Speaker 2: I always say to my ladies, I want you at

437
00:21:07,640 --> 00:21:08,399
Speaker 2: thirty grams are over.

438
00:21:08,760 --> 00:21:11,520
Speaker 1: Yeah, But I think what we should talk about is

439
00:21:11,600 --> 00:21:13,639
Speaker 1: you have to be pretty focused to get that much. So,

440
00:21:13,960 --> 00:21:15,800
Speaker 1: for example, if you start the day with a coffee

441
00:21:15,800 --> 00:21:18,480
Speaker 1: and a sour dough from the cafe, and then say,

442
00:21:18,520 --> 00:21:22,040
Speaker 1: grab sushi fa lanche or even rice paper rolls or

443
00:21:22,080 --> 00:21:25,120
Speaker 1: a sandwich away from the home, or a wrap maybe

444
00:21:25,160 --> 00:21:27,400
Speaker 1: with a bit of salad, and then don't have any

445
00:21:27,480 --> 00:21:28,840
Speaker 1: much fruit in the day because you're trying to keep

446
00:21:28,840 --> 00:21:32,000
Speaker 1: your carbs down, like you are sort of way sure

447
00:21:32,040 --> 00:21:34,240
Speaker 1: you'd be lucky to get ten grams of fiber that day,

448
00:21:34,440 --> 00:21:36,720
Speaker 1: like lucky, Like you really have to have one or

449
00:21:36,720 --> 00:21:39,280
Speaker 1: two pieces of fruit, two or three cups of veggies

450
00:21:39,320 --> 00:21:42,919
Speaker 1: twice a day, and any carbohydrate that goes in bread

451
00:21:43,080 --> 00:21:45,800
Speaker 1: cereal has to be whole grain, So plenty of busy

452
00:21:45,800 --> 00:21:47,640
Speaker 1: people who pick up food away from the home, there's

453
00:21:47,640 --> 00:21:50,399
Speaker 1: nowhere they're not not getting anywhere near enough. And I

454
00:21:50,440 --> 00:21:52,840
Speaker 1: know I've told this story before on the potty, but

455
00:21:52,880 --> 00:21:55,639
Speaker 1: I think it is really important topic. But both of

456
00:21:55,680 --> 00:21:58,359
Speaker 1: my parents have had bow cancer. And when I had

457
00:21:58,359 --> 00:22:01,720
Speaker 1: originally spoke to the surgeon ten years ago about, you know, diet,

458
00:22:01,800 --> 00:22:04,719
Speaker 1: he was like to me, Oh, no, it's not diet.

459
00:22:04,800 --> 00:22:06,800
Speaker 1: And then when my mum came back ten years later

460
00:22:06,880 --> 00:22:08,399
Speaker 1: with the same cancer, he was like, oh, it has

461
00:22:08,440 --> 00:22:11,080
Speaker 1: to be diet because they can't. Our genes don't change

462
00:22:11,080 --> 00:22:13,480
Speaker 1: that quickly, so it has to be lifestyle effect. So

463
00:22:13,520 --> 00:22:16,040
Speaker 1: hence this research I thought was just so fascinating because

464
00:22:16,080 --> 00:22:19,880
Speaker 1: people we know, like the gorgeous psychologists from Maths Smell Shillings,

465
00:22:19,920 --> 00:22:22,240
Speaker 1: got bow cancer. And I think the other thing we

466
00:22:22,280 --> 00:22:24,119
Speaker 1: want our listeners to know is that in many of

467
00:22:24,160 --> 00:22:27,320
Speaker 1: these terrible cases, we're hearing these young people and the

468
00:22:27,359 --> 00:22:30,080
Speaker 1: biggest rise is in fifteen to twenty four year old adults.

469
00:22:30,119 --> 00:22:32,439
Speaker 1: It's just so alarming is that they go to the

470
00:22:32,480 --> 00:22:35,199
Speaker 1: doctor with symptoms and they just get fobbed off. The

471
00:22:35,320 --> 00:22:38,119
Speaker 1: doctor's like irritable bowel or you're too young for bow cancer.

472
00:22:38,160 --> 00:22:40,200
Speaker 1: So I think we want our message today to be

473
00:22:40,359 --> 00:22:43,359
Speaker 1: lean if you have any change in bow habits, if

474
00:22:43,359 --> 00:22:45,760
Speaker 1: your iron is low, that can be another key marker

475
00:22:45,960 --> 00:22:48,880
Speaker 1: that you're at risk, or keep checking it out. And

476
00:22:49,200 --> 00:22:51,760
Speaker 1: if you're over fifty or forty five, as they're changing it,

477
00:22:51,760 --> 00:22:54,760
Speaker 1: to get the free bow cancer screening kit where you

478
00:22:54,840 --> 00:22:57,920
Speaker 1: test yourself, because this is a real issue. And often

479
00:22:58,160 --> 00:23:00,679
Speaker 1: what the surgeon had also said to me is that

480
00:23:00,720 --> 00:23:03,080
Speaker 1: they're not catching it till later in young people where

481
00:23:03,080 --> 00:23:05,080
Speaker 1: it's stage three and four, whereas like my mum and

482
00:23:05,119 --> 00:23:08,080
Speaker 1: dad was stage one they didn't even require any further treatment,

483
00:23:08,800 --> 00:23:10,800
Speaker 1: but they're not catching it to stage three and four,

484
00:23:10,840 --> 00:23:13,440
Speaker 1: and these people are losing their lives because it's much

485
00:23:13,440 --> 00:23:16,360
Speaker 1: harder to contain. So any change in bow habit where

486
00:23:16,359 --> 00:23:20,080
Speaker 1: you're going to the toilet more regularly, constipated unexplained gut

487
00:23:20,080 --> 00:23:23,600
Speaker 1: discomfort after eating, just don't ignore it, because yeah, this

488
00:23:23,720 --> 00:23:26,240
Speaker 1: is a real issue, and it's about Cancer Awareness Month

489
00:23:26,240 --> 00:23:28,479
Speaker 1: in Australia. And you know, even if one of our

490
00:23:28,520 --> 00:23:31,040
Speaker 1: listeners goes and does a kit and finds that maybe

491
00:23:31,040 --> 00:23:33,439
Speaker 1: they do have an abnormal result, our job here is

492
00:23:33,480 --> 00:23:35,040
Speaker 1: done because we want to be paying a lot more

493
00:23:35,080 --> 00:23:37,919
Speaker 1: attention to it. And really check your dietary intake. You

494
00:23:38,000 --> 00:23:40,760
Speaker 1: need more fiber. I guarantee you, every single one of us.

495
00:23:41,000 --> 00:23:43,199
Speaker 1: There is only benefits for most of us that come

496
00:23:43,280 --> 00:23:45,320
Speaker 1: from eating more fiber rich food. So really do a

497
00:23:45,320 --> 00:23:47,880
Speaker 1: bit of a wreki and check your amounts and yeah,

498
00:23:47,920 --> 00:23:50,199
Speaker 1: that's how many serves you need. It's a lot, but

499
00:23:50,280 --> 00:23:52,320
Speaker 1: it will make the biggest difference to your gut health

500
00:23:52,440 --> 00:23:53,160
Speaker 1: long term.

501
00:23:53,520 --> 00:23:55,040
Speaker 2: And I can't tell you if you're a busy person

502
00:23:55,119 --> 00:23:56,600
Speaker 2: and you're like, look, I just I have to buy

503
00:23:56,680 --> 00:23:59,040
Speaker 2: my lunch, Okay, cool, I get it. Aim to make

504
00:23:59,080 --> 00:24:01,280
Speaker 2: your mission every day to just have like half a

505
00:24:01,320 --> 00:24:03,720
Speaker 2: cup to one cup of beans or legumes. Just the

506
00:24:03,720 --> 00:24:06,399
Speaker 2: addition of things like beans and legumes. In my world,

507
00:24:06,440 --> 00:24:09,240
Speaker 2: they are an absolute superfood. I buy my girls like

508
00:24:09,320 --> 00:24:12,000
Speaker 2: tin black beans or tin brown lentils, give them a.

509
00:24:11,880 --> 00:24:13,480
Speaker 3: Really good wash wash off that salt.

510
00:24:13,640 --> 00:24:15,560
Speaker 2: I squashed them for the baby, and me just eats

511
00:24:15,560 --> 00:24:17,879
Speaker 2: them almost like theyir candy, Like they both are just

512
00:24:17,880 --> 00:24:20,520
Speaker 2: addicted to beans and legumes. And I personally think it's

513
00:24:20,520 --> 00:24:22,200
Speaker 2: one of the single best things we can give our

514
00:24:22,480 --> 00:24:24,640
Speaker 2: young children and toddlers and build that habit and get

515
00:24:24,640 --> 00:24:27,040
Speaker 2: them used to having beans and legumes. Because I can't

516
00:24:27,040 --> 00:24:29,040
Speaker 2: tell you, Susie, the amount of adults that I work with,

517
00:24:29,080 --> 00:24:31,200
Speaker 2: like fully grown ladies who know that they're good for them,

518
00:24:31,359 --> 00:24:33,440
Speaker 2: but they're just I've never eaten them. I can't really

519
00:24:33,440 --> 00:24:35,440
Speaker 2: do them. I don't tolerate them, I don't like them.

520
00:24:35,600 --> 00:24:37,320
Speaker 2: And it's almost just like you want to build those

521
00:24:37,359 --> 00:24:39,240
Speaker 2: habits in from when they're really young, because they are

522
00:24:39,280 --> 00:24:41,240
Speaker 2: one of the single best things we can eat from

523
00:24:41,280 --> 00:24:44,160
Speaker 2: a gut health perspective, a fiber perspective for our young kids.

524
00:24:44,200 --> 00:24:47,000
Speaker 2: They're giving us iron, they're giving us protein. They're honestly

525
00:24:47,040 --> 00:24:49,440
Speaker 2: just such a superfood in my book, so hands down

526
00:24:49,600 --> 00:24:52,000
Speaker 2: as serving a beans and legumes every single day will

527
00:24:52,040 --> 00:24:54,800
Speaker 2: do absolute wonders for your gut house. And I just

528
00:24:54,840 --> 00:24:57,080
Speaker 2: want to circle back to the Bower Screening program, Susie,

529
00:24:57,119 --> 00:24:59,720
Speaker 2: because it used to be anyone in Australia over the

530
00:24:59,760 --> 00:25:03,240
Speaker 2: age fifty received a free screening kit, which is amazing.

531
00:25:03,240 --> 00:25:05,240
Speaker 2: It should be coming to you like it gets mail

532
00:25:05,320 --> 00:25:07,080
Speaker 2: to you. If you're over the age of fifty and

533
00:25:07,119 --> 00:25:10,240
Speaker 2: you're listening and you've never had one, absolutely please please

534
00:25:10,240 --> 00:25:13,000
Speaker 2: please follow up with your GP or healthcare provider and

535
00:25:13,000 --> 00:25:15,520
Speaker 2: to investigate. Perhaps they've got your address wrong, perhaps your

536
00:25:15,600 --> 00:25:17,440
Speaker 2: date of birth is wrong on the records, whatever it

537
00:25:17,520 --> 00:25:20,879
Speaker 2: might be. The Australian government is actually lowering the age

538
00:25:21,000 --> 00:25:24,640
Speaker 2: of the free bow screening kits to forty five from

539
00:25:24,680 --> 00:25:27,800
Speaker 2: the first of July because it has been so successful

540
00:25:27,880 --> 00:25:31,320
Speaker 2: in picking up bow cancer in so many Australians that

541
00:25:31,359 --> 00:25:33,479
Speaker 2: they're like, oh, my goodness, like we actually need to

542
00:25:33,520 --> 00:25:36,359
Speaker 2: bring this back for a lower age group because so

543
00:25:36,440 --> 00:25:39,840
Speaker 2: many people are being diagnosed with bow cancer and LUXUSI said,

544
00:25:40,040 --> 00:25:42,439
Speaker 2: if you catch it early, it can be so so

545
00:25:42,600 --> 00:25:45,560
Speaker 2: incredibly effective in terms of your quality of life and

546
00:25:45,600 --> 00:25:49,120
Speaker 2: your life in general, because ninety percent of cases when

547
00:25:49,119 --> 00:25:52,680
Speaker 2: it comes to bow cancer can be successfully treated. If

548
00:25:52,760 --> 00:25:56,720
Speaker 2: found early, ninety percent of cases are successfully treated. You

549
00:25:56,800 --> 00:25:59,000
Speaker 2: do not want to let that bow cancer screening kit

550
00:25:59,280 --> 00:26:01,920
Speaker 2: sit on your tape, in your drawer, in your wardrobe

551
00:26:02,000 --> 00:26:04,360
Speaker 2: or toss it out into the bin when a simple

552
00:26:04,480 --> 00:26:07,080
Speaker 2: thing like a bow screen and kit could potentially save

553
00:26:07,080 --> 00:26:08,639
Speaker 2: your life or save the life of a loved one.

554
00:26:08,680 --> 00:26:11,080
Speaker 2: So if you know that you've seen your husband's bow

555
00:26:11,160 --> 00:26:13,520
Speaker 2: screen and kit flying around the house, somewhere and he's

556
00:26:13,520 --> 00:26:15,680
Speaker 2: never really done it. Pick it up, send outside the

557
00:26:15,720 --> 00:26:18,320
Speaker 2: bathroom door, and make sure that you or him actually

558
00:26:18,359 --> 00:26:20,840
Speaker 2: do them. Because it's such a tiny little thing that

559
00:26:20,920 --> 00:26:23,760
Speaker 2: only takes a couple of minutes. It's not invasive or

560
00:26:23,760 --> 00:26:26,480
Speaker 2: anything like that. You collect two tiny samples of your poop,

561
00:26:26,760 --> 00:26:28,359
Speaker 2: so you know, for some people that might be a

562
00:26:28,400 --> 00:26:30,600
Speaker 2: little bit gross, but it has the potential to save,

563
00:26:30,840 --> 00:26:33,920
Speaker 2: absolutely save your life. And then you basically mouth those

564
00:26:33,960 --> 00:26:37,320
Speaker 2: two little samples back in you know, proper collection kit containers.

565
00:26:37,359 --> 00:26:40,120
Speaker 2: The kit itself, I think there's a couple of toilet line's,

566
00:26:40,119 --> 00:26:42,479
Speaker 2: a few collection tubes in there, a ziploc bag, and

567
00:26:42,520 --> 00:26:44,000
Speaker 2: even a reply paid envelope.

568
00:26:44,040 --> 00:26:45,480
Speaker 3: It literally doesn't.

569
00:26:45,119 --> 00:26:47,760
Speaker 2: Cost you a dollar, but it has the potential to

570
00:26:47,920 --> 00:26:50,240
Speaker 2: absolutely save your life. So if you know you've seen

571
00:26:50,240 --> 00:26:51,560
Speaker 2: one of them in the mail, if you know you've

572
00:26:51,560 --> 00:26:52,879
Speaker 2: got one floating around.

573
00:26:52,600 --> 00:26:55,480
Speaker 3: At home, please from the new dishing couch, we're.

574
00:26:55,359 --> 00:26:58,080
Speaker 2: Begging you actually do that bow screen and kit and

575
00:26:58,119 --> 00:27:00,960
Speaker 2: mail it back properly because we see I have both

576
00:27:01,000 --> 00:27:03,439
Speaker 2: seen clients that this has been picked up early and

577
00:27:03,480 --> 00:27:07,679
Speaker 2: they've had to undergo chemotherapy, radiation surgery. But those clients

578
00:27:07,720 --> 00:27:10,679
Speaker 2: have gone on to live healthy, happy lives because this

579
00:27:10,800 --> 00:27:12,720
Speaker 2: test kit has actually saved their life.

580
00:27:13,000 --> 00:27:16,200
Speaker 1: And I'll just make one other note about cooking and recipes,

581
00:27:16,240 --> 00:27:19,480
Speaker 1: because when you were talking about your beans, I don't

582
00:27:19,520 --> 00:27:22,280
Speaker 1: love legumes myself, but I've been this winter making a

583
00:27:22,280 --> 00:27:24,720
Speaker 1: bean soup that we've got in the Perry Plan. I

584
00:27:24,800 --> 00:27:27,720
Speaker 1: believe on our website because the thing when you use

585
00:27:27,800 --> 00:27:32,040
Speaker 1: recipes from dietitians is that they've got these recommended number

586
00:27:32,080 --> 00:27:35,440
Speaker 1: of vegetable serves. Because what I noticed with celebrity chefs,

587
00:27:35,520 --> 00:27:39,040
Speaker 1: whilst their recipe books may seem amazing, they never have

588
00:27:39,200 --> 00:27:42,000
Speaker 1: the number of recommended veggie serves in them. And that's

589
00:27:42,000 --> 00:27:43,960
Speaker 1: the issue when it comes to weight control but also

590
00:27:44,080 --> 00:27:46,600
Speaker 1: disease prevention. And that's why whether you look on our website,

591
00:27:46,600 --> 00:27:49,480
Speaker 1: get the periy recipe book. We've got Perry Planned book

592
00:27:49,480 --> 00:27:51,480
Speaker 1: full of our recipes. Leanna and I are about to

593
00:27:51,520 --> 00:27:53,000
Speaker 1: have a new book coming out, and I've also got

594
00:27:53,080 --> 00:27:56,200
Speaker 1: winter Warmers with fifty recipes in it on my website.

595
00:27:56,400 --> 00:27:58,520
Speaker 1: They've got so many vegetable serves you don't have to

596
00:27:58,520 --> 00:28:00,880
Speaker 1: think about it. You're getting everything you need. And that's

597
00:28:00,920 --> 00:28:04,760
Speaker 1: the difference between say celebrity cooking and Dietitian cooking, so

598
00:28:04,800 --> 00:28:08,520
Speaker 1: I'd go the dietitian every time. All right, Leanne, I'm

599
00:28:08,560 --> 00:28:10,200
Speaker 1: going to talk about product. L Ane Spitcrank keep me

600
00:28:10,200 --> 00:28:12,080
Speaker 1: because she thinks we've done too many crumb products, and

601
00:28:12,119 --> 00:28:15,280
Speaker 1: I don't disagree. But what I did say to Leanne

602
00:28:15,320 --> 00:28:17,320
Speaker 1: was that people are very interested in these products. So

603
00:28:17,359 --> 00:28:19,119
Speaker 1: this is going to be the last crumb product we

604
00:28:19,200 --> 00:28:22,000
Speaker 1: do for a very long time. But I think you'll

605
00:28:22,040 --> 00:28:24,840
Speaker 1: like to hear about it because what I'm noticing so

606
00:28:25,000 --> 00:28:28,040
Speaker 1: much is that for busy families in particular who might

607
00:28:28,040 --> 00:28:31,439
Speaker 1: buy crumbfish or crumb chicken regularly, particularly for the kids,

608
00:28:31,920 --> 00:28:33,640
Speaker 1: oh my godly, and some of them are like thirty

609
00:28:33,680 --> 00:28:36,800
Speaker 1: percent chicken, like it's horrifying, which means they're like sixty

610
00:28:36,800 --> 00:28:40,080
Speaker 1: percent filled with all other stuff. And a client actually

611
00:28:40,120 --> 00:28:42,360
Speaker 1: sent me these chicken bites from Woolies, and I did

612
00:28:42,360 --> 00:28:44,280
Speaker 1: think they were really good, so I just wanted to

613
00:28:44,280 --> 00:28:47,520
Speaker 1: talk about them. So you find them in the black

614
00:28:47,560 --> 00:28:50,080
Speaker 1: box of the Woolies packaging, and there's two different types.

615
00:28:50,080 --> 00:28:52,320
Speaker 1: There's the Woolies chicken breast bites, which are plain, and

616
00:28:52,360 --> 00:28:55,440
Speaker 1: then there's a flavor approach they retail. I think for

617
00:28:55,480 --> 00:28:59,080
Speaker 1: about seven dollars fifty they're three hundred grams, so they're

618
00:28:59,080 --> 00:29:01,560
Speaker 1: not inexpensive. They are processed foods. You're always better to

619
00:29:01,720 --> 00:29:03,640
Speaker 1: buy chicken breast and crumb at yourself if you can.

620
00:29:03,680 --> 00:29:06,000
Speaker 1: But we're also aware that people are busy and sometimes

621
00:29:06,120 --> 00:29:08,520
Speaker 1: need a healthier option. We're certainly not saying this is

622
00:29:08,560 --> 00:29:10,760
Speaker 1: better than doing it yourself or play tricken breast. We're

623
00:29:10,800 --> 00:29:13,400
Speaker 1: saying that this is one of the best options you

624
00:29:13,400 --> 00:29:15,880
Speaker 1: can find in the supermarket in terms of percentage chicken,

625
00:29:15,920 --> 00:29:19,080
Speaker 1: because when we look at it, it's RSPCA proved chicken

626
00:29:19,080 --> 00:29:21,600
Speaker 1: breast seventy five percent. Now that's one of the highest

627
00:29:21,640 --> 00:29:24,760
Speaker 1: amounts i've seen, which GA's twenty five percent for the coating,

628
00:29:24,800 --> 00:29:27,720
Speaker 1: which is wheat, flour, water, canola oil, starch, and sort

629
00:29:27,760 --> 00:29:30,880
Speaker 1: of a range of ingredients, but they're nothing overly concerning.

630
00:29:30,880 --> 00:29:33,600
Speaker 1: They're all in pretty small amounts, and then it comes

631
00:29:33,640 --> 00:29:36,400
Speaker 1: out at quite recentably low fat. So it's five point

632
00:29:36,400 --> 00:29:39,720
Speaker 1: eight grams per hundred, which is not low fat but

633
00:29:39,760 --> 00:29:42,440
Speaker 1: pretty low for that kind of product. Eighteen grams of

634
00:29:42,440 --> 00:29:45,360
Speaker 1: car per serve less than three grams of sugars, less

635
00:29:45,360 --> 00:29:48,560
Speaker 1: than four hundred milligrams of sodium about two hundred calories.

636
00:29:48,560 --> 00:29:51,560
Speaker 1: There's three serves per box at about one hundred grams. Now,

637
00:29:52,280 --> 00:29:54,840
Speaker 1: I just want to highlight them because there's so few

638
00:29:54,840 --> 00:29:57,760
Speaker 1: of these products that have anywhere over sixty, let alone

639
00:29:57,800 --> 00:30:01,040
Speaker 1: seventy five percent. And what we're route only seeing Leanne

640
00:30:01,040 --> 00:30:03,120
Speaker 1: is that when there are some good products in supermarket,

641
00:30:03,120 --> 00:30:05,720
Speaker 1: they get deleted because one of the coals products of

642
00:30:05,760 --> 00:30:07,640
Speaker 1: crumb chicken that I spoke about a couple weeks ago

643
00:30:07,760 --> 00:30:10,760
Speaker 1: is no longer available. So obviously they find that they

644
00:30:10,800 --> 00:30:13,880
Speaker 1: either don't sell or they're expensive to make, so they

645
00:30:13,920 --> 00:30:15,680
Speaker 1: delete them, And which is that's what we don't want.

646
00:30:15,720 --> 00:30:19,400
Speaker 1: We want better quality products to be available. So I think, yeah,

647
00:30:19,440 --> 00:30:21,760
Speaker 1: it's just really important whether you're buying fish fingers for

648
00:30:21,800 --> 00:30:24,800
Speaker 1: the kids, whether you're buying some crumb dinosaurs to have,

649
00:30:25,040 --> 00:30:27,240
Speaker 1: you know, for emergencies, whether your kids only eat that

650
00:30:27,360 --> 00:30:29,680
Speaker 1: kind of food. I had several people on my Instagram

651
00:30:29,720 --> 00:30:31,880
Speaker 1: write and say thank you because my child only eats

652
00:30:31,920 --> 00:30:35,040
Speaker 1: crumb chicken. And you know, there's ideal and then there's reality,

653
00:30:35,080 --> 00:30:36,440
Speaker 1: and we're just here to say that this is one

654
00:30:36,480 --> 00:30:38,600
Speaker 1: of the better options if you do find it at Williz.

655
00:30:38,640 --> 00:30:42,280
Speaker 1: It's not inexpensive for the portion, but they're very tasty.

656
00:30:42,320 --> 00:30:44,480
Speaker 1: So for example, I've got a client who uses them.

657
00:30:44,760 --> 00:30:47,480
Speaker 1: She has a big salad for lunch, but she uses

658
00:30:47,520 --> 00:30:50,160
Speaker 1: those for her carbohydrate and also a bit of protein.

659
00:30:50,240 --> 00:30:53,280
Speaker 1: So it's just convenient, cost effective, and yeah, at seventy

660
00:30:53,280 --> 00:30:55,440
Speaker 1: five percent chicken, I did think they were pretty good.

661
00:30:56,200 --> 00:30:58,080
Speaker 2: So the nine dollars at will work are currently on

662
00:30:58,120 --> 00:31:00,000
Speaker 2: sale this week, which we're doing this part of lie

663
00:31:00,200 --> 00:31:01,280
Speaker 2: in advance for seven.

664
00:31:01,080 --> 00:31:04,800
Speaker 1: Dollars, but nine dollars, so I paid seven fifty last week,

665
00:31:04,840 --> 00:31:06,280
Speaker 1: so I don't know if they're on sale. I don't

666
00:31:06,280 --> 00:31:09,040
Speaker 1: know if they priced differently, but they're not inexpensive really

667
00:31:09,080 --> 00:31:12,120
Speaker 1: for the portion. Like it's quite expensive, I don't disagree,

668
00:31:12,400 --> 00:31:14,520
Speaker 1: but they are better than say a takeaway. You know,

669
00:31:14,560 --> 00:31:15,840
Speaker 1: they're better than fried chicken.

670
00:31:16,040 --> 00:31:18,000
Speaker 2: Yeah, yeah, particularly if you're going to pair them with

671
00:31:18,040 --> 00:31:20,160
Speaker 2: some veggies and salad, which is good. But if I'm

672
00:31:20,160 --> 00:31:22,000
Speaker 2: being honest, I would not give these to my clients.

673
00:31:22,040 --> 00:31:22,440
Speaker 3: I wouldn't.

674
00:31:22,480 --> 00:31:25,360
Speaker 2: I think these for children or teenagers or growing boys,

675
00:31:25,480 --> 00:31:27,040
Speaker 2: absolutely fine, not a problem.

676
00:31:27,080 --> 00:31:28,440
Speaker 3: But for a client who we.

677
00:31:28,400 --> 00:31:30,600
Speaker 2: Know that both Susan and know I predominantly work with

678
00:31:30,640 --> 00:31:33,040
Speaker 2: women who want to lose weight. I don't think they

679
00:31:33,080 --> 00:31:35,200
Speaker 2: stack up as an occasional thing. Sure thing if you

680
00:31:35,240 --> 00:31:37,200
Speaker 2: love them, but I wouldn't be regularly putting these into

681
00:31:37,240 --> 00:31:40,040
Speaker 2: a meal plan. Like nearly two hundred calories for fifteen

682
00:31:40,080 --> 00:31:40,960
Speaker 2: grams of protein.

683
00:31:41,440 --> 00:31:43,240
Speaker 3: I would want more. I would want more protein for that.

684
00:31:43,360 --> 00:31:46,880
Speaker 2: And they're four pieces, like it's basically four little chicken nuggets.

685
00:31:46,880 --> 00:31:49,200
Speaker 2: Like my client's hands down would want double that serving.

686
00:31:49,240 --> 00:31:51,360
Speaker 2: I would want double or triple that serving. So for me,

687
00:31:51,560 --> 00:31:54,320
Speaker 2: it's not feeling enough. It's not high protein enough. But

688
00:31:54,360 --> 00:31:56,560
Speaker 2: I think for children and young people, or for adults

689
00:31:56,640 --> 00:31:59,760
Speaker 2: occasionally are completely fine. But I just don't think for

690
00:31:59,800 --> 00:32:02,239
Speaker 2: the calorie load, the amount of protein is anywhere near

691
00:32:02,320 --> 00:32:05,040
Speaker 2: high enough. But obviously you're you're trading off between the

692
00:32:05,120 --> 00:32:06,040
Speaker 2: crumbing basically.

693
00:32:06,600 --> 00:32:08,400
Speaker 1: Well, I think that as always we're not going to

694
00:32:08,400 --> 00:32:10,280
Speaker 1: put them into a meal plan. We're always going to

695
00:32:10,280 --> 00:32:12,000
Speaker 1: say you have some chicken bress. But I think it

696
00:32:12,040 --> 00:32:14,760
Speaker 1: fits that spot of having something in the freezer. And

697
00:32:14,800 --> 00:32:17,360
Speaker 1: I think that what I observe is that there's a

698
00:32:17,440 --> 00:32:21,800
Speaker 1: group who almost crave that kind of food because they've

699
00:32:21,840 --> 00:32:24,560
Speaker 1: been so familiar with having it. So it sort of

700
00:32:24,600 --> 00:32:26,840
Speaker 1: sits in that this is the best of that sort

701
00:32:26,840 --> 00:32:29,000
Speaker 1: of more packaged option if you are going to have it.

702
00:32:29,400 --> 00:32:32,000
Speaker 1: I'm like you, I don't routinely have them, but if

703
00:32:32,040 --> 00:32:33,840
Speaker 1: it's a Friday night and I need something quick for

704
00:32:33,880 --> 00:32:36,640
Speaker 1: the kids, I'll give them this with some cut up veggies.

705
00:32:37,120 --> 00:32:40,720
Speaker 1: Much prefer that to buying a takeaway. So, yeah, you know,

706
00:32:40,760 --> 00:32:42,320
Speaker 1: I think it sits in that middle. It's like a

707
00:32:42,520 --> 00:32:45,200
Speaker 1: six out of ten nutritionally, but it's the best option

708
00:32:45,240 --> 00:32:47,720
Speaker 1: when it comes to a process form of that food.

709
00:32:48,080 --> 00:32:48,600
Speaker 3: Yeah, you're right.

710
00:32:48,640 --> 00:32:50,800
Speaker 2: And if that's the difference between going through a magazine

711
00:32:50,840 --> 00:32:53,080
Speaker 2: getting your kid's chicken nugget, it's all making these with

712
00:32:53,120 --> 00:32:55,480
Speaker 2: a bit of sort of broccoli and cauliflower on the side.

713
00:32:55,480 --> 00:32:57,840
Speaker 2: Perfect and for an adult if you were to add

714
00:32:57,880 --> 00:32:59,760
Speaker 2: these in with I just mentioned trying to boost the

715
00:32:59,840 --> 00:33:01,720
Speaker 2: legs and beans in your diet. If you added some

716
00:33:01,800 --> 00:33:04,160
Speaker 2: chickpeas into a salad and a bit of fettera with

717
00:33:04,200 --> 00:33:07,160
Speaker 2: some you know, tomatoes, cucumber, grated carrot, ectcetera, made up

718
00:33:07,200 --> 00:33:08,640
Speaker 2: a big bowl of salad and had some of your

719
00:33:08,680 --> 00:33:11,400
Speaker 2: chicken nuggets with it. The protein from a bit of

720
00:33:11,400 --> 00:33:14,200
Speaker 2: fetter and a bit of chickpeas combined with the protein

721
00:33:14,240 --> 00:33:16,320
Speaker 2: out of your chicken nuggets would get you over that

722
00:33:16,360 --> 00:33:19,040
Speaker 2: sort of twenty twenty five thirty grams, which is ideally

723
00:33:19,040 --> 00:33:21,600
Speaker 2: what we want for most adults if the goal is

724
00:33:21,640 --> 00:33:24,040
Speaker 2: gaining muscle or losing body fat, or even just trying

725
00:33:24,040 --> 00:33:26,640
Speaker 2: to maintain at least sort of twenty five to thirty

726
00:33:26,640 --> 00:33:28,880
Speaker 2: grams of protein is ideal for a meal from a

727
00:33:28,920 --> 00:33:31,600
Speaker 2: satiety and a metabolic perspective as well.

728
00:33:31,640 --> 00:33:34,280
Speaker 1: So yeah, I think the alarming thing is that for

729
00:33:34,480 --> 00:33:36,880
Speaker 1: kids who do eat a lot of this stuff fish

730
00:33:36,920 --> 00:33:40,920
Speaker 1: fingers prose it like chicken, crumb chicken, some of them

731
00:33:40,920 --> 00:33:43,680
Speaker 1: are so low I'm appulled, like thirty four percent chicken.

732
00:33:43,760 --> 00:33:45,760
Speaker 1: So this at least is an option for that is

733
00:33:45,840 --> 00:33:49,040
Speaker 1: double because I guarantee you most of the brands that

734
00:33:49,040 --> 00:33:52,680
Speaker 1: we routinely pick up the dinosaur nuggets, this the fish fingers.

735
00:33:52,680 --> 00:33:55,640
Speaker 1: They're so low it's alarming. So I think just being

736
00:33:55,680 --> 00:33:59,040
Speaker 1: aware of checking the percentages on food products. But I

737
00:33:59,080 --> 00:34:00,760
Speaker 1: do promise lyand that is the last time we're going

738
00:34:00,800 --> 00:34:03,400
Speaker 1: to mention a crumb shitzel for quite some time.

739
00:34:04,120 --> 00:34:04,480
Speaker 2: All Right.

740
00:34:04,520 --> 00:34:07,040
Speaker 1: Our final segment of the week is a question that

741
00:34:07,040 --> 00:34:09,319
Speaker 1: will resonate with a lot of our listeners come and

742
00:34:09,360 --> 00:34:11,880
Speaker 1: put on our Instagram what is the link between wine

743
00:34:11,920 --> 00:34:14,839
Speaker 1: and fat loss? And I thought that's actually really good.

744
00:34:14,840 --> 00:34:16,960
Speaker 1: I'm not sure if we've done it so clearly, so

745
00:34:17,000 --> 00:34:19,240
Speaker 1: we consider broaden it. It's not just wine, it's basically

746
00:34:19,280 --> 00:34:22,880
Speaker 1: we're talking about alcohol as a molecule. So alcohol is

747
00:34:22,920 --> 00:34:26,720
Speaker 1: the fourth energy given macro nutrients. So there's carbohydrate, protein, fat,

748
00:34:26,760 --> 00:34:30,439
Speaker 1: and alcohol. And basically what happens is physiologically we don't

749
00:34:30,440 --> 00:34:33,520
Speaker 1: have any control over this. The body will preferentially burn

750
00:34:33,600 --> 00:34:36,600
Speaker 1: alcohol when it is present because it is identified as

751
00:34:36,600 --> 00:34:38,920
Speaker 1: a toxin. So when you're having a few drinks with

752
00:34:38,960 --> 00:34:41,400
Speaker 1: your friends and you do a platter that's full of

753
00:34:41,400 --> 00:34:44,520
Speaker 1: homice and crackers and cheese, even though you don't feel

754
00:34:44,520 --> 00:34:46,120
Speaker 1: like you're eating a lot, if you're having a few

755
00:34:46,120 --> 00:34:49,560
Speaker 1: wines or champagnes, all the calories from the homice and

756
00:34:49,600 --> 00:34:52,080
Speaker 1: crackers and cheese are more likely to be stored because

757
00:34:52,120 --> 00:34:55,279
Speaker 1: your body is so busy burning through that alcohol. So

758
00:34:55,440 --> 00:34:59,240
Speaker 1: alcohol itself doesn't make you gain weight. It actually burns

759
00:34:59,360 --> 00:35:01,759
Speaker 1: very very quickly. And that's why without I'm not saying

760
00:35:01,760 --> 00:35:04,480
Speaker 1: this with disrespects, but that's where alcoholics are often thin

761
00:35:04,880 --> 00:35:07,080
Speaker 1: because they don't generally eat very much, so their body

762
00:35:07,120 --> 00:35:09,600
Speaker 1: is very very busy burning the alcohol. But on the

763
00:35:09,600 --> 00:35:12,680
Speaker 1: other hand, more recreational drinkers, where we like to go

764
00:35:12,719 --> 00:35:14,680
Speaker 1: and have a meal and a few drinks or at

765
00:35:14,680 --> 00:35:17,640
Speaker 1: the pub, where the food's high calorie and fatty, that's

766
00:35:17,680 --> 00:35:19,799
Speaker 1: where the link between weight gain comes. It means that

767
00:35:19,800 --> 00:35:22,400
Speaker 1: when you're drinking, you're probably not burning off many of

768
00:35:22,400 --> 00:35:26,040
Speaker 1: the food calories. So in answer to the specific question

769
00:35:26,200 --> 00:35:29,000
Speaker 1: the link between alcohol and fat loss, it becomes a

770
00:35:29,040 --> 00:35:32,160
Speaker 1: balancing equation. It's about if you're having a few drinks,

771
00:35:32,160 --> 00:35:34,239
Speaker 1: it's literally a meal worth of calories. We have to

772
00:35:34,280 --> 00:35:36,719
Speaker 1: pull those calories from somewhere else. Now, we certainly don't

773
00:35:36,760 --> 00:35:38,680
Speaker 1: encourage how women to have a few glasses of one

774
00:35:38,719 --> 00:35:41,879
Speaker 1: skip dinner, But if you are drinking, we're really looking

775
00:35:41,880 --> 00:35:43,919
Speaker 1: at the portions of the alcohol and trying to stick

776
00:35:43,920 --> 00:35:47,400
Speaker 1: to a standard serve and lightening the food calories. Because

777
00:35:47,400 --> 00:35:50,239
Speaker 1: a glass, a small standard serve of wine is one

778
00:35:50,320 --> 00:35:52,040
Speaker 1: hundred calories, and as I point it out to a

779
00:35:52,080 --> 00:35:55,319
Speaker 1: client recently, you're basically having four slices of bread extra

780
00:35:55,360 --> 00:35:57,240
Speaker 1: in the night. When you have four glasses of wine,

781
00:35:57,320 --> 00:35:58,920
Speaker 1: it's going to be really hard for me to get

782
00:35:58,960 --> 00:36:01,320
Speaker 1: fat loss. If you'll consistently doing that, we need to

783
00:36:01,360 --> 00:36:03,680
Speaker 1: get smaller. Pause, and we need to get less and

784
00:36:03,719 --> 00:36:05,640
Speaker 1: then we need to make sure the dinner is also

785
00:36:05,800 --> 00:36:08,600
Speaker 1: light if you are trying to achieve fat loss goals

786
00:36:08,640 --> 00:36:11,240
Speaker 1: and drinking regularly in relatively large amounts.

787
00:36:11,800 --> 00:36:14,560
Speaker 2: Yeah, and the food that tends to get paired with

788
00:36:14,600 --> 00:36:17,640
Speaker 2: fat loss, particularly for some of our younger clients, Like

789
00:36:17,680 --> 00:36:19,120
Speaker 2: I might work with a few ladies with you know,

790
00:36:19,200 --> 00:36:20,720
Speaker 2: pcos in their twenties or something.

791
00:36:20,719 --> 00:36:22,719
Speaker 3: They still like to go out, particularly a night on

792
00:36:22,760 --> 00:36:24,319
Speaker 3: the town. They'll drink a lot.

793
00:36:24,400 --> 00:36:26,160
Speaker 2: Sometimes I'll live in skip dinner because you know, the

794
00:36:26,160 --> 00:36:28,040
Speaker 2: goal is fat loss or something. But then the two

795
00:36:28,040 --> 00:36:30,800
Speaker 2: am kbub sneaks in or they'll have you know, sneaky

796
00:36:30,880 --> 00:36:32,160
Speaker 2: machas run at twelve pm.

797
00:36:32,160 --> 00:36:33,000
Speaker 3: And I am very.

798
00:36:33,000 --> 00:36:35,279
Speaker 2: Much guilty of doing that in my early twenties as well.

799
00:36:35,320 --> 00:36:38,439
Speaker 2: So zero jugemen here. But the food choices that tend

800
00:36:38,440 --> 00:36:40,719
Speaker 2: to get paired with alcohol. So it's not so much,

801
00:36:40,760 --> 00:36:43,440
Speaker 2: as Zuzie said, the alcohol that's technically the issue, even

802
00:36:43,480 --> 00:36:45,319
Speaker 2: though we are not promoting alcohol at all.

803
00:36:45,360 --> 00:36:46,640
Speaker 3: It is an empty calorie.

804
00:36:46,680 --> 00:36:49,480
Speaker 2: It doesn't provide any nutritional benefit to the body, Like

805
00:36:49,560 --> 00:36:51,760
Speaker 2: Susie said, it is technically a tox in. The body

806
00:36:51,760 --> 00:36:54,120
Speaker 2: works very hard and very quickly to get rid of it.

807
00:36:54,239 --> 00:36:55,919
Speaker 2: And that's why you wake up if you've had any

808
00:36:55,920 --> 00:36:58,560
Speaker 2: more than a few drinks feeling pretty awful. Let's be

809
00:36:58,600 --> 00:37:00,919
Speaker 2: honest the next day or two, because the body doesn't

810
00:37:00,920 --> 00:37:02,440
Speaker 2: actually do very well with alcohol.

811
00:37:02,480 --> 00:37:05,040
Speaker 3: So we will certainly never tell a client to start.

812
00:37:04,800 --> 00:37:07,880
Speaker 2: Drinking if they don't enjoy or want to drink alcohol.

813
00:37:08,040 --> 00:37:10,560
Speaker 2: And we certainly do cut a lot of our clients

814
00:37:10,600 --> 00:37:12,960
Speaker 2: back because we do find that it becomes almost like

815
00:37:13,000 --> 00:37:16,839
Speaker 2: a habit. But with alcohol it is still quite energy dense,

816
00:37:16,920 --> 00:37:19,000
Speaker 2: like it sort of sits somewhere between. It's got slightly

817
00:37:19,040 --> 00:37:21,439
Speaker 2: more calories you know, graand for gram meal for meal

818
00:37:21,480 --> 00:37:24,000
Speaker 2: than what protein and carbohydrates do. So everybody wants to

819
00:37:24,080 --> 00:37:26,640
Speaker 2: vilify carbohydrates. Although I have a little salad at dinner

820
00:37:26,760 --> 00:37:29,480
Speaker 2: without the carbohydrates, still be hungry and then smash four

821
00:37:29,520 --> 00:37:32,160
Speaker 2: wines at dinner instead and wonder why they're struggling with

822
00:37:32,200 --> 00:37:35,920
Speaker 2: fat loss. So I personally also find that alcohol drives hunger.

823
00:37:36,200 --> 00:37:38,960
Speaker 2: Not a glass or so with a lovely dinner tends

824
00:37:38,960 --> 00:37:40,840
Speaker 2: to be you know, three or four glasses. At a

825
00:37:40,880 --> 00:37:42,960
Speaker 2: wedding or at a special event where you've had a

826
00:37:42,960 --> 00:37:44,799
Speaker 2: couple of glasses, you might just be nibbling on some

827
00:37:44,960 --> 00:37:47,239
Speaker 2: cannapays and that's where you might want to go through

828
00:37:47,280 --> 00:37:49,480
Speaker 2: the drive through, or you get home and you inhale

829
00:37:49,480 --> 00:37:51,640
Speaker 2: a bag of corn chips from the pantry. So not

830
00:37:51,680 --> 00:37:53,560
Speaker 2: only do I find that more than a couple of

831
00:37:53,600 --> 00:37:56,640
Speaker 2: drinks drives hunger in most people, it also leads to

832
00:37:56,680 --> 00:38:00,279
Speaker 2: those very poor food choices as well. And even the

833
00:38:00,360 --> 00:38:02,279
Speaker 2: next morning, if you've had a few too many drinks,

834
00:38:02,360 --> 00:38:05,120
Speaker 2: you generally will sleep in, you'll skip the gym, you'll

835
00:38:05,160 --> 00:38:07,120
Speaker 2: wake up and instead of having you you know, your

836
00:38:07,120 --> 00:38:10,480
Speaker 2: overnight bircher something beautiful for breakfast, you might go get it,

837
00:38:10,600 --> 00:38:12,680
Speaker 2: you know, a coffee and a muffin to kind of

838
00:38:12,840 --> 00:38:14,640
Speaker 2: cure that hangover, or go and get like a dirty

839
00:38:14,680 --> 00:38:16,680
Speaker 2: hash brown or something from back Donald's.

840
00:38:16,719 --> 00:38:18,239
Speaker 3: So the food.

841
00:38:18,040 --> 00:38:21,200
Speaker 2: Choices that are linked to alcohol are generally providing that

842
00:38:21,320 --> 00:38:23,839
Speaker 2: double whammy effect when it comes to fat loss. So, yes,

843
00:38:23,840 --> 00:38:26,160
Speaker 2: alcohol isn't great for fat loss, but it's generally what

844
00:38:26,239 --> 00:38:29,600
Speaker 2: you're teeming with the alcohol, or what you're consuming after

845
00:38:29,680 --> 00:38:32,719
Speaker 2: the alcohol that is the bigger issue. I find when

846
00:38:32,760 --> 00:38:36,000
Speaker 2: it comes to that calorie balance and the goal of velos.

847
00:38:36,239 --> 00:38:38,960
Speaker 1: And the feedback that I'm most frequently given is that

848
00:38:39,040 --> 00:38:41,360
Speaker 1: it's too many glasses and you're drinking them too quickly.

849
00:38:41,680 --> 00:38:43,719
Speaker 1: So if you're having more than say two on a

850
00:38:43,800 --> 00:38:46,439
Speaker 1: standard week night, it's too many, Like there's no safe

851
00:38:46,480 --> 00:38:48,760
Speaker 1: amount of alcohol. Like it's okay to say you're probably

852
00:38:48,760 --> 00:38:50,520
Speaker 1: having a bit much, but we don't say you have

853
00:38:50,560 --> 00:38:53,120
Speaker 1: to go cold turkey. It's more about have smaller pause

854
00:38:53,160 --> 00:38:55,359
Speaker 1: and make a glass go longer, to try and bring

855
00:38:55,400 --> 00:38:57,799
Speaker 1: it down to sort of maximum to at any one time,

856
00:38:57,880 --> 00:38:59,759
Speaker 1: particularly if it is just a regular night of the

857
00:38:59,800 --> 00:39:01,520
Speaker 1: week where you're still having a regular dinner.

858
00:39:01,640 --> 00:39:03,840
Speaker 3: Yeah, absolutely, all right, come.

859
00:39:03,719 --> 00:39:05,960
Speaker 1: To the end of the Nutrition Couch for another week.

860
00:39:06,120 --> 00:39:07,839
Speaker 1: Please keep telling your friends about us so we can

861
00:39:07,880 --> 00:39:10,640
Speaker 1: continue to grow pretty close to hitting five million downloads,

862
00:39:10,680 --> 00:39:12,840
Speaker 1: and we're very proud and very grateful for your support.

863
00:39:13,200 --> 00:39:15,400
Speaker 1: As I said earlier, we've got a number of products

864
00:39:15,400 --> 00:39:18,239
Speaker 1: on our website, the nutritioncouch dot com, and if you're

865
00:39:18,280 --> 00:39:21,560
Speaker 1: interested in protein powder, check out our other site designed

866
00:39:21,560 --> 00:39:24,279
Speaker 1: by dietitians where you can find our nourished range of

867
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Speaker 1: protein powders and we will see you same time next Wednesday.

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Speaker 1: Have a good week.

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Speaker 3: Thanks for listening.